March 7, 2020

I never really had a pantry until we moved to our new home two years ago.

Ever since then I’ve been enjoying stocking it with different healthy (and not so much) goodies. It also makes a perfect hiding place from one tiny messy monster, a.k.a. my almost 2-year-old toddler 😊

I think your pantry is worth a discussion because, if you’re like me, that closet is a #1 destination for a hungry tummy. Whatever is in there can make all the difference in our health and fitness goals. That’s why I want to share my staples with you and encourage you to share yours with me in the comments.

Let’s start, shall we?

Grains and Cereals

  • Old fashioned rolled oats

  • Wild rice

  • Brown rice (short and long grain)

  • Quinoa

  • Lentils, green and red

  • Red wheat berries

  • Barley

  • Buckwheat (only if I can find it in a European store)

Cold Cereal

  • Nature’s Path Heritage Flakes (my personal favorite!)

  • Cascadian Farm Fruitful O’s (a treat I sometimes give to my toddler)

  • ...

November 1, 2019

Easy to make and delicious 😋

1 cup canned chickpeas (rinsed)
1/2 avocado
1/2 medium size sweet potato
1 small clove of garlic
1Tbsp cilantro
1tsp liquid aminos
1/4 lemon, juiced

Any spices you like: cumin, paprika, chili, turmeric, curry, cayenne, etc.

Enjoy and stay fit!


October 23, 2019

Are you familiar with Neu5Gc and its proinflammatory role?
I'm sure, most you have heard the term "chronic inflammation" and maybe suffer or know someone who suffer from an inflammatory disease.
Neu5Gc or N-glycolylneuraminic acid is the nonhuman sialic acid. Humans cannot synthesize Neu5Gc because the human gene CMAH is irreversibly mutated.
Sialic acids have never been detected in plants and are found in large amounts in foods of mammalian origin, especially in red meats (beef, pork, lamb). The occurence of Neu5Gc in poultry and fish is rare but common in some milk products.
The bound form of Neu5Gc is bioavailable and is easily incorporated into human tissues, despite being a foreign antigen. Over time, it results in chronic inflammation or 'xenosialitis'.
Long-term exposure to such inflammation is associated with Neu5Gc accumulation in the tumors and promotes carcinoma incidence in a target organ. In humans, it is detected more prominently in the colon, prostate, and ovary.
Other i...

March 26, 2018

What is bioavailability?

Bioavailability commonly refers to the amount of nutrients our body can derive and absorb from the foods we eat in order to support its normal functions.

Why do I consider bioavailability to be one of the most important factors when customizing a meal plan?

Implementing nutrient bioavailability helps optimize diets and gets my clients “the biggest bang for the buck”.  It helps your body to obtain and absorb the most amount of micronutrients from plants, grains, legumes, herbs, various protein sources, etc.

You usually don’t have to worry about the bioavailability of macronutrients – proteins, fats, carbohydrates – as it is typically very high. On the other hand, there are numerous factors that affect micronutrients bioavailability, i.e. vitamins, minerals, and phytochemicals.

Among the internal factors that affect nutrient bioavailability are gender, age, life stage, and nutritional status, gastrointestinal factor. The external factors include the source and chemica...

March 6, 2018

We all live different lifestyles, have unalike metabolisms, perform different tasks, and experience different levels of stress on a daily basis. Some of us train for marathons, fitness competitions, professional sports, while others enjoy moderate daily activities or have a sedentary lifestyle altogether. 

There are numerous factors determining our nutritional needs: age, gender, activity levels, body composition, metabolic rate, etc. Knowing your basic nutrient needs is important for maintaining good health and disease prevention.

By following a very low-calorie unbalanced diet you jeopardize your healthy metabolism, create hormonal imbalance, and cause your body irreversible side effects.

So how much food do you really need to eat throughout the day? The truth is, not too much! Ideally, you want to stick to nutrient dense foods, add some functional foods, and follow portion control. You'll deviate sometimes, we are all humans, but as long as your stick to your goal 75% of the time,...

February 21, 2018

This apple cake is far from being low-fat and by no means is low in carbohydrates. But hey, why not? Combining the freshest, highest quality ingredients boosts its nutrient content and makes it a great source of Omega-3s and fiber. 

The aroma of freshly baked apples and cinnamon lingers around the house for hours and sets that special ambiance for a cozy lazy day. 

And the best part is that with properly designed diet plan you can fit a slice in your daily macros perfectly!

So here you go, enjoy and indulge!

To make this delectable guy, you will need:

3 medium size apples

1/4 cup raw coconut oil

5 Tbsp ground flaxseed

1/2 cup maple syrup

1/3 cup brown sugar

1 cup whole grain wheat flour

1 tsp baking soda

1/2 tsp baking powder

1/2 cup unsweetened vanilla almond milk


Preheat your oven to 365F.

Soak ground flaxseed in maple syrup for about 8 minutes. Meanwhile, thinly slice the apples so you can easily layer it.

Melt coconut oil and add it to the flaxseed mixture along with...

December 21, 2017

December 21st is the winter solstice: the shortest day and longest night of the year here in Earth’s northern hemisphere. From the scientific point of view, this is when the axis of rotation of the Earth toward the Sun is maximal. 

The word “solstice” comes from the Latin words sol sistere, which means “sun standing still.” It’s a yearly astronomical turning point that humans have celebrated for millennia (just think Stonehenge or the ancient Maya).

Since ancient times, cultures all over the world had certain rituals and customs meant specifically to welcome the return of the sun, as the days after the winter solstice will get longer through the rest of the year. 

Today is the perfect day for a fresh start! The winter solstice day is suitable for any new beginnings - you can achieve success in your career, radically change your personal life, improve your financial well-being and, most importantly, improve your health and wellness. 

Here are the steps you can take...

December 14, 2017

These have become my favorite pancakes! So moist, chewy and yummy! Perfect breakfast to satisfy my pregnancy cravings!

Super easy to make, its packed with essential nutrients, vitamins and fiber. Adding Maca powder boosts your energy, strengthens immune system and can help balance your hormones and stress level!

You can enjoy any toppings you choose. I usually opt for peanut butter and maple syrup but today I really wanted something special so I went for dairy-free Halo Top ice cream.

To makes these babies you'll need:

1 Tbsp ground Flaxseed

2/3 cups Oats

1/2 tsp Baking Soda

1 packet Stevia

1/2 tsp Maca Powder

1 tsp Vanilla Extract

2 Tbsp non-dairy Yogurt ( I use plain cashew yogurt)

3 Tbsp Almond Milk (or any other nut milk)

Add 2 1/2 tablespoons of water to ground flaxseed and let it sit for about 5 minutes.

Blend oats (not too fine) in a blender (I do about 6 pulses in my Ninja). Add blended oats to flaxseed mixture, add dry ingredients and mix well. 

Add vanilla extract, yogurt and milk. Mix wel...

November 26, 2017

Have you ever heard of  Mung Bean? Green Mung Beans (Vigna radiata) are an ancient superfood from Asia that are low in fat and calories, yet packed with protein, fiber and essential micronutrients. 

Studies reveal that mung beans contain anti-hypertensive, anti-diabetic, antioxidant, antimicrobial and anti-inflammatory properties. Moreover, consumption of this mighty bean is essential for optimal detoxification process. According to Aurvedic studies, Green Mung Beans are considered to be "sattvic" - a heavenly good food that is a key to a vibrant, long and healthy life.

Lets take a look at its nutrient content. One cup of cooked mung beans contains about:

210 calories

40g of Carbohydrates

15g of Fiber

14g of Protein

Less than 1g of Fat

Most importantly, it is a plentiful source of essential vitamins and minerals.

One cup of cooked Green Mung Beans provides  80% daily value (DV) of Folate (active component in DNA synthesis, i.e. new cell growth), over 20% DV of Thiamin (aids in en...

Please reload

Follow Me
  • Grey Facebook Icon
  • Grey Instagram Icon
Please reload

Tel: 631.259.1725

  • White Facebook Icon
  • White Instagram Icon

© 2017 by Fit with Nadia