My homemade yoghurt and kefir full of soo beneficial probiotics for our gut. Why is that? Why should we ferment them ourselves instead of buying ready to go products? Any ideas? Probiotics -from latin -pro bios- for life- works wonders for our immunity, digestion and when feeling bloated. It is easy to disturb the natural bacterial flora in our gut, like for example because of: 1.contraceptive pills, 2. antibiotics, 3.chronic stress, 4. alcohol, 5.bad eating habits, like too much sugar, processed foods and artificial sweeteners, 6. smoking which is why we should support ourselves with those wonderful little bacterias that live in the fermented products like yoghurt, sour cream and kefir. In the homemade fermented products your gut will get many many more strains of beneficial bacterias than if you got them from the shop. When you make a yoghurt or kefir by yourself, you obtain a real bomb of probiotics and you are sure there are no additives or nasty things that prolong the shelf life of the product. Sugar that is added( it is added in huge amounts, especially to those with fruit) to the probiotic yoghurts from the shop does not make a probiotic yoghurt a probiotic one anymore( sugar is the feast for the bacterias in the gut which grow and destroy the good ones). What is great about homemade dairy fermented drinks is that they are much better tolerated by lactose intolerant people. Thumbs up and share if you like this post! Thanks guys! Bring some of those little creatures to your gut and your body will thank you for that! :-)

Hiii, are you ready for a new exercise? Here you go :-) We would be practising arms and belly muscles, simply toning them a bit. It is as simple as it seems! All you need is the motivation and a few minutes of your time. It is not much, isn't it? Move your body and exercise with me! Make sure you take a deep breath while doing the exercise! Enjoy! Thumbs up and share if you like my post! Thanks.

Hii, it is so easy to get vitamin deficient so I thought I make another chart, this time vitamin D so that you learn a bit of such a powerful and important for our health vitamin which is vitamin D. It is hard to get some Sun on our skin in our every day life, which is why we can at least support our bodies with foods rich in vit.D. I love eating fish and eggs! What about you? Do you give your body all the necessary foods so that it has a great supply of this wonderful vitamin? Thumbs up and share if you like my vitamin chart! Thanks.

Hi, it is important to have a daily diet rich in micro- and macronutrients which are vitamins and minerals so that your body is full of energy and what is the most important, it gets all the necessary nutrients. I would like to introduce my vitamin chart! Like NUTRIKOMPASS to be up-to-date.

Hi!!! I am very happy to introduce the second of my favourite exercises. Here we practise in such relaxing position that is lying down on the mattress :-) By doing so called 'bicycle' with your legs you train not only your legs' muscles but also your belly muscles! Is it not wonderful how quick and super easy we can get our legs and belly firm and beautifully shaped! All you have to do is make circles with both legs at the same time like as if you were riding a bicycle. Try to do it for about 5 minutes. Enjoy! Relax and take deep breaths while riding a bicycle in the air! What is also brilliant about this exercise is the fact that it is amazing for the circulation in the legs which allows the blood to get to all the veins in our legs. We tend to sit a lot during the day and stand for too long. That is why this exercise is perfect for anybody! Hope you like this exercise! Thumbs up and share if you like this post! Thanks!

Hi!!! I would like to share with you one of my exercises that I really enjoy doing. It is very relaxing and at the same time wonderful for our buttocks and thighs. The exercise works wonders as it helps to burn fat and gain muscle around these areas. Once you stick to your daily exercise you will notice your skin is getting firmer...and what is extra about it more toned as well!!! All you need to do is to keep your arms straight on the mattress with your knees bent. Move one leg by swinging it starting under your belly and finishing by holding your leg up! Repeat that 20 times! Do the same with the other leg. Exercise with me! Enjoy and take the most of it! Do not forget about deep breathing while doing it!

Hi everyone, I would like to introduce my exercise programme with super easy exercises that when done regularly give great effects! I am hoping everyone would find the favourite exercises that could be easily stuck to. Wishing you all a great motivation and support in achieving your goals. Please, like and share and follow me on NutriKompass! Thanks!

My homemade musli bars... a great, healthy, rich in fibre and essential fats snack anytime that will give you nourishment and plenty of energy. All you need is: 1glass of oat flakes half a glass of rye flakes half a glass of sesame seeds half a glass of sunflower seeds 3 tablespoons of raisins 3 tablespoons of dried cranberries 3 tablespoons of coconut flakes 7 dried apricots butter/ coconut cream honey Fry the flakes on the dry pan, do the same with the seeds and add them to the flakes in the bowl. Cut the apricots into 4 pieces( can be kept in hot water for a few minutes before cutting them). Halve the raisins and add all dry fruit to the rest of the ingredients in the bowl so as the cranberries and coconut flakes. Add at least 3 tablespoons of honey( heat it up a little first), depending how sweet you would like your musli bars to be. Melt some butter, at least 1-2 tablespoon and add it with honey into the bowl. Mix everything well and put it in the container so that it gets firm. I like to keep it in the fridge and cut the bars the next day. There is also a dairy free option where instead of butter you can use coconut cream. All you have to do is just take out the firm part of the cream from the can( as part of it is liquid), add it to the rest of the ingredients and mix well. I keep the can in the fridge for a few weeks beforehand so that the cream gets really thick and creamy... Thumbs up and share if you like my post! Thanks! :-)

Fancy a bite? My homebaked sourdough plum rye bread with pumpkin and sesame seeds...

My sesame dessert with nuts and dark chocolate... Wheat, dairy and gluten free! I am a big eater of seeds. Sesame seeds are one of my favourite. I would even add them to my porridge, musli bars and make mini desserts as you can see. All you have to do is fry the seeds on the dry pan until they become a bit golden in colour and mince them after. Once you are done with mincing, put everything in a big bowl, add honey and pistachio nuts( small pieces) and form shapes that you like. Add at least 3 tablespoons of honey( depending how much of sesame seeds you use) so that it is possible to glue the seeds together. Also, I like giving them a bath in melted dark chocolate and sprinkle the shapes with crumbled hazelnuts or simply cover them with cocoa powder. Enjoy! My family loves them! What is so great about them is that they can stay in the fridge for at least two weeks and they are still tasty and crunchy! Why should we eat sesame seeds in the first place? What is so great about them that they should be used regularly in our kitchen as an addition to the food? 1.High Quality Protein- it is 20% of the seed! 2.High in Fibre- improves bowel movement 3.Rich in Magnesium- we need this mineral as it takes part in releasing energy in our body; known to help lower blood pressure 4.Rich in Zinc- collagen( gives skin more elasticity) is produced with the help of zinc 5.Rich in calcium- beneficial for bone health. Thumbs up and share if you like this post! Thanks!

Tuna and crunchy beetroot salad...great for lunch, brilliant for breakfast ;-) It is enough for 2 portions! All you have to do is boil an egg, have a can of tuna, a sour cucumber, a slice of leek or 1 onion, 1 raw beetroot, 1 tablespoon of mayo and 1 handful of dill (fresh or frozen), pinch of salt and pepper. Chop the egg, the cucumber and the beetroot into small pieces, and the onion and leek into tiny pieces. Mix everything with tuna and mayo, add dill, salt and pepper! Your tuna and crunchy beetroot salad is ready to eat! Enjoy! Why should we eat tuna? Because it is a great source of: - Omega 3- fatty acids essential for our body- these fats are very important for our brain, heart, bones, joints and immunity - protein- crucial in buliding new tissues in our body; hemoglobin (transports oxygen) is made out of proteins... - vit.D - takes part in the right function of our nervous and immune system. What is so beautiful about beetroots??? They are wonderful source of B vitamins (wonderful source of for example B9- folic acid- soothing effect for our body and relaxing at the same time), iron, magnesium, potassium and many more like carotene and anthocyanin( fights free radicals in our body). Thumbs up and share if you like this post!

One apricot and two onion rye breads with chia seeds and sunflower seeds ready for making tasty sandwiches...😊