4 worst "healthy" food

Today I want to show you 4 "healthy" food we use to have when we want to eat healthy. In all grocery shops and on TV we always see items that they sell as healthy. They say low fat, no sugar added, high protein etc etc. They are all tricks to convince you to buy this products over others.

The most popular is Yogurt. We all see yogurts as healthy snack or desert. Fruit flavour, with probiotics, high protein, rich in calcium, with cereals, low fat etc etc. Yogurt can be healthy but most of them in the market are not. Try to choose one with 10grs or less of sugar per yogurt. The best is a plain greek yogurt, also in them you can add (and control) some fresh fruit, or nuts to give some flavour.

Another "healthy" food are juices. We all know that fruit are very good for our health. And a lot of people think that to have a juice during the day is an easy and healthy way to have fruit but I'm sorry to say that is not true. Juice is all the sugar from the fruit but without the fiber. All this sugar can make you craving for more sugar and feeling hungry as soon as you sugar in the blood drops. If you want something fresh and healthy try to do a limonade (with no sugar, just water, one lemon and mint). And if you want to eat fruit just choose one and eat it but try to not do juices.

What about dry fruit? Those little snacks are often viewed as healthy. A lot of people like to add them to salad, granola bars (then I will talk about those bars) or yogurts. The problem with dry fruit normally have sugar added to them so check the labels. The dry raisin can have as much sugar as a candy bar. Unbelievable right? So stay away from them.

And the granola bars that I mención before? The variety is huuuuge. I just want to say something: they are NOT healthy. Its all sugar. Try some berries, dark chocolate, hummus or even popcorn (but not the one with butter or salt).

I hope this little tips will help you on your clean and healthy lifestyle.

See next time.


      XOXO.

Total abs workout. Rutina completa de abdominales.

Hi friends!!!

I have made a total abs workout because summer is almost he and we all want a flat and sexy tummy to go the beach.

I hope you like the video and if you have any question just let me know.


XOXO...

PS: don't forget to follow my youtube channel. Thanks.





Hola a tod@s!!!


Os he preparado una rutina completa de abdominales porque el verano ya esta asomando y todos queremos lucir una tripita planita y sexy este verano en la playita.

Espero que os guste el vídeo y si tenéis alguna pregunta no dudéis en decírmelo.

Besitos a todos...

PS: no os olvidéis de seguir mi canal de youtube. Gracias.

Why we have to stretch?

Stretching helps us to relieve the muscular tensions because when we workouts or during our everyday duties our body is under all lot of strain.

With the stretching, our muscles keeps flexibles and in a good condition. It also helps us to keep our joins perfects because stretching is not something only for the muscles but is also for our joins and tendons. With the stretching you have an improvement in your blood circulation so the nutrients reach the organism in a better way.

BENEFITS OF STRETCHING

- Reduce the tension in your muscles
- Improve the coordination
- Prevents chronic progressive shortening
- Prevents injuries like contractures and cramps
- Improve the blood circulation
- Improve body awareness
- Facilitate muscles oxygenation.

WHEN WE HAVE TO STRETCH?

When we workout its better to stretch before, during and at the end of the rutine.

Before the workout: they prepare the muscles. Those stretches will be soft and controled. The last ones will serve to activate the blood circulation.

During the workout: very few people stretch between each workouts. Those stretches relieve the tensions although that prevents the acumulation of blood in the muscles that we are working. But they relieve the tensions and avoid muscle overload. If you do the workouts in the corrects positions these stretches are not very necessary.

At the end of the rutine: they are needed and essentials. Those stretches will be slow and intense to relieve the tensions and to give back muscles and joins their normal states. They activate the blood circulation and they give the flexibility back. We will get better results and we will be more efficient in the next workouts.


But we don't have to stretch only when we workout. We have to do them everyday when we wake up and before sleep.
To stretch at morning will help us to stimulate the muscles after a long night, but also it activate the blood circulation and we start the day with lots of energy.
When we go to bed its good to do some stretching because they relieve all the tensions that we acumulate during the day (stress, bad posture, etc etc), it relaxes us so we sleep better.

Conclusion, stretching have to be part of our everyday habits, like you brush your teeth, for all the family. They don't have to be underestimated.


Here you have an easy stretching routine to do everydays:

                                                    Sofia and I during a stretching session.

Porque debemos estirar?

Los estiramientos tienen como objetivo aliviar las tensiones musculares ya que mientras hacemos ejercicio o incluso en nuestro día a día nuestras fibras están sometidas a tensiones.
Los estiramientos nos ayudaran a mantener los músculos flexibles y en perfecto estado preparados para las actividades diarias y los entrenamientos. Nos ayudaran a mantener las articulaciones en un buen estado ya que los estiramientos no solo afectan a las fibras musculares sino también a las articulaciones y los tendones se verán favorecidos. El estirar mejora también la circulación sanguínea por lo cual los nutrientes llegan mejor al organismo.

BENEFICIOS DE ESTIRAR

- Reduce la tensión muscular
- Mejora la circulación
- Evita el acortamiento progresivo crónico
- Previene lesiones como contracturas o calambres
- Favorece la circulación sanguínea
- Mejora el conocimiento del nuestro propio cuerpo
- Facilita la oxigenación muscular.

¿CUANDO ESTIRAR?

Cuando practicamos deporte es aconsejable realizar estiramientos antes, durante y al finalizar el ejercicio.

Antes de entrenar: sirven para preparar nuestros músculos. Serán suaves y controlados. Los últimos estiramientos servirán para activar la circulación.

Durante la rutina: muy poca gente los realiza. Estirar entre cada rutina puede aliviar tensiones aunque eso evita la acumulación de sangre en los músculos que se esta trabajando. Pero aliviara tensiones y evitara sobrecargas aunque esas sobrecargas pueden ser evitadas si realizamos los ejercicios de forma correcta.

Al finalizar: son necesarios e imprescindibles. Serán lentos e intensos para aliviar toda la tensión y devolver a los músculos y articulaciones sus estados normales. Activaran la circulación, soltaran las fibras musculares y devolverán la flexibilidad. Conseguiremos mejores resultados y seremos mas eficientes en los entrenamientos posteriores.

Pero no solo cuando entrenamos debemos estirar. Cada mañana al levantarnos y cada noche antes de irnos a dormir deberíamos efectuar estiramientos.

Al levantarnos esos estiramientos nos ayudaran a despertar los músculos, activar la circulación sanguínea y a empezar el día con energía.
Y al irnos a dormir aliviaran las tensiones acumuladas durante el día, nos relajara y por lo cual dormiremos mejor.


Resumiendo, los estiramientos deben ser un habito diario para todos. No hay que subestimarlos.

Os dejo una tabla de estiramientos sencillos para hacer cada día.

Sofia acompañándome en una de mis sesiones de estiramientos.

Nos vemos en el siguiente post...

Booty challenge / Reto de glúteos

So tomorrow starts a new month and we start a new challenge: 30 days butt challenge!!!

The summer is around the córner and we have to prepare this booty for our bikini body.

Are you with me???



Mañana empezamos un nuevo mes así que estrenamos reto: el reto de glúteos.

El verano está a la vuelta de la esquina y tenemos que trabajar ese trasero para lucir el bikini este verano en la playa.

Te apuntas a hacerlo conmigo?

Workout with a baby or toddler// Ejercicios con bebe o niño pequeño

Hi all!!!

All the moms (and dads aswell) sometimes we struggle to workout because our babies wants attention or they want to workout too.

On this video I want to show you few moves you can do with your little one.

I hope you like the video and don't forget to suscribe you at my youtube channel.



Hola a to@s!!!

Todas las mamás (y papás también) a veces tenemos dificultades para hacer ejercicio bien porque nuestros bebes requieren nuestra atención bien porque quieren participar y miles de motivos mas.

Es este vídeo os quiero enseñar algunos ejercicios que podéis hacer con vuestros enanitos.

Espero que os guste y no os olvidéis de suscribiros a mi canal.

Fit chocolate cake// tarta de chocolate fit

So today is Easter and I have decided to bake a cake, but the normal cakes are full of calories and sugar. This chocolate cake is a good and yummy option to have something sweet but without ruining your diet.

The ingredientes are:

150grs of brown sugar (you can also replace it by stevia)
1/2 tea spoon of salt
100grs of butter (also you can replace it by another oil)
60 grs of cocoa with no sugar added
1 full egg and 2 egg whites
110 grs of oat flour
1 tea spoon of vanilla extract.

Switch on your oven at 180º C degrees and put some grease on a mold.

Melt the butter. When is warm add all the ingredients.
Put all the cake batter in the mold and bake it 20-30min. When is cooked leave cooled for 10 min and then its time to enjoy it.

I hope you like it.

             XOXO

PS: you can see pics at the end of the post after the spanish versión ;)



Hoy es Pascua y me apetecía hacer un bizcocho pero normalmente tienen muchas calorías y azucares. Este es una buena opción para cuando queremos algo dulce sin tirar abajo la dieta.

Los ingredientes son:

150 grs de azúcar moreno (incluso podéis sustituirlo por un poco de stevia)
1/2 cucharadita de sal
100 grs de mantequilla (también sustituible por aceite de oliva)
60 grs de cacao sin azúcar
1 huevo y 2 claras
110 grs de harina de avena
1 cucharadita de esencia de vainilla

Encendemos el horno con calor arriba y abajo a 180 grados y engrasamos un molde.

Derretimos la mantequilla y la dejamos enfriar. Cuando esté lista añadimos todos los ingredientes y mezclamos hasta obtener una masa homogénea. Vertemos todo en el molde y horneamos unos 20-30 minutos. Quedará jugosita en el interior. Dejamos enfriar 10 min y a disfrutar!!!!

Espero que os guste. A nosotros nos vuelve locos. A mi hija le encanta mojarla en yogur griego.