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In Shape, Lastādijas iela 10, Riga (2025)

27/10/2025

Ready to take your cooking to the next level? Here’s the recipe for enhancing your culinary powers:

✔Experiment: Don’t be afraid to try new recipes and ingredients. The best lessons often come from delicious disasters.

✔Lear the basics: Master the fundamental techniques-chopping, sauteing, roasting, and knife skills. A strong foundation is key/

✔Taste as you go: Develop your plate by tasting your dishes at various stages.Adjust flavours and seasonings to perfection.

✔Read cookbooks& blogs: Dive into cookbooks and food blogs for inspiration. You’ll discover new flavors and techniques that’ll amaze your taste buds.

✔Cook with friends: Share kitchen with friends or family. Cooking together is fun, and you can learn from each other’s experiences.

✔Join a class: Consider enrolling in a cooking class. It is a fantastic way to recieve expert guidance and meet fellow food enthusiasts.

✔Document your creations: Take pictures of your dishes and share them with pride. Documenting your culinary adventures can be motivation and help track progress.

Remember, cooking is an art, and practice makes perfect. The more you experiment and explore, the more your skills will flourish.

23/10/2025

If you are practicing intermittent fasting and want to avoid traditional sugars, there are several sugar alternatives you can consider:

💚Stevia: A natural sweetener derived from the leaves of the stevia plant. It has zero calories and does not affect blood sugar levels.

💚Erythirol: A sugar alcohol that has minimal impact on blood sugar and calorie content. It’s often used as sugar substitute in recipes.

💚Monk fruit extract: Made from the monk fruit, this sweetener has no calories and does not raise blood sugar levels.

💚Artificial sweeteners: As mentioned earlier, artificial sweeteners like saccharin, aspartame, and sucralose are options, but some people prefer natural alternatives.

It is essential to read labels and choose sugar alternatives that work best for you and align with your fasting goals. Remember that even though these alternatives may not raise blood sugar, they should still be used in moderation as part of a balanced diet during your eating windows in intermittent fasting.

14/10/2025

Winter and autumn might just be the ideal season to embark on a fasting journey, and here’s why:

Natural appetite control: The cold weather can naturally suppress your appetite. When it’s chilly outside, your body often craves warming, hearty meals. Nut ny choosing to fast, you can gain better control over your food choices.

💚Boost metabolism: Fasting during winter can help rev up your metabolism. Your body works harder to keep warm, burning more calories in the process.

💚Insulin sensitivity: Fasting may improve insulin sensitivity, which is crucial for regulating blood sugar levels. This can be especially beneficial during a season when sugary holiday treats are abundant.

💚Mindful eating: Winter’s slower pace encourages more mindful eating. Savor hot soups, herbal teas, and nurtient-rich foods to nourish your body and soul.

💚Improved sleep: The longer nights of winter create the perfect environment for quality sleep. Fasting can improve sleep patterns, leaving you feeling more refreshed.

Embrace the winter wonderland outside and the inner transformation fasting can bring. Remember, your body knows best, so always listen to its signals and consult experts for guidance on your fasting journey.

08/10/2025

Finding balance: Weight loss and Intermittent Fasting.

Let’s talk about a journey that can transform your life- weight loss through intermittent fasting!

💚Intermittent fasting isn’t just a diet; it is a lifestyle change. By restricting your eating window, you can learn to listen to your body’s hunger cues and make healthier food choices.

💚Patience is key. Weight loss is a marathon, not a sprint. Consistency with fasting, paired with exercise and balanced nutrition is a recipe for success.

💚Self love is essential: Embrace your journey, celebrate small wins, and never compare yourself to others.

Results! It is not about the numbers on the scale, but how your energy level improves and mental clarity!

29/09/2025

Maintaining a healthy body and mind is a holistic endeavour that involves various lifestyle choices, with one of the most crucial being a well-balanced diet. The food we consume plays a pivotal role in shaping not only our physical health but also our mental well-being. In this post, we will explore how a right diet regime can positively influence both body and mind.

👉Body:

💚Nutrient-rich foods: A balanced diet includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide essential vitamins and minerals necessary for the proper functioning of the body.

💚Energy levels: A diet rich in complex carbohyrdates provides a steady release of energy throughout the day, preventing energy crashes and maintaining optimal productivity. Incorporating whole grains, fruits, and vegetables ensure a sustained energy supply.

💚Weight management: Adopting a balanced diet contributes to maintaining a healthy weight. Excess weight can lead to various health issues, including cardiovascular diseases, diebetes, and joint problems. A well-managed weight promotes overall physical well-being.

👉Mind:

💚Brain health: Certain nutrients, such as omega-3 fatty acids found in fish, flaxseeds, and walnuts, are known to support brain health. These nutrients aid in cognitive function, memory, and concentration, positively impacting mental clarity.

💚Mood regulation: The connection between diet and mood is undeniable. Consuming foods rich in serotonin precursors, like trytophan found in turkey and bananas, can contribute to the production of serotonin- a neurotransmitter associated with mood regulation.

💚Reducing inflammation: Chronic inflammation is linked to various mental health disorders. Antioxidant-rich foods, such as berries and leafy greens, can help reduce inflammation, potentially alleviating symptoms of anxiety and depression.

A well-thought-out diet regime is a cornerstone for maintaining a healthy body and mind. By nourishing our bodies with the right nutrients, we not only promote physical health but also positively impact our mental well-being.

18/09/2025

When intermittent fasting is followed, the question of whether to take food supplements often occurs. Although intermittent fasting can have many health benefits in itself, understanding the role of dietary supplements in this lifestyle is crucial to optimise one's well-being.

Intermittent fasting involves alternating periods of eating and fasting, which can affect nutrient intake. Whether you need supplements depends on a variety of factors, including your individual dietary needs, the length of your fasting periods and the type of food you eat.

💚First, assess your overall diet. If your meals are well balanced and include a variety of nutritious foods, you may be able to meet your dietary needs without taking supplements.

💚Although individual needs vary, some nutritional supplements are usually considered for those who practise intermittent fasting. These may include: multivitamins, electrolytes and omega-3 fatty acids.

Although intermittent fasting can in itself provide health benefits, it is very important to consider dietary intake thoughtfully. Whether to take supplements depends on your individual circumstances, and a balanced, whole-foods-based approach is often the key to successful intermittent fasting.

01/09/2025

Following intermittent fasting does not mean saying goodbye to snacks altogether. In fact, incorporating mindful and healthy snacks can enhance your fasting experience. Let’s explore a variety of guilt-free snacks that will keep you energised and on track with your intermittent fasting goals.

💚Nuts and seeds: snacking on a handful of almonds, walnuts, or pumpkin seeds can provide a satisfying crunch while delivering essential nutrients and healthy fats.

💚Veggies: crunchy vegetables like carrot and cucumber paired with moderate amount of hummus make for a tasty, fiber-rich snack.

💚Protein smoothies: blend a protein smoothie using ingredients like low-fat milk, protein powder, and a handful of berries. This can be satisfying and nutrient-dense option, especially after a workout.

Remember, the key to guilt-free snacking during intermittent fasting is to choose nutrient-dense options and be mindful of portion sizes. These snacks can help you stay on track with your fasting goals while enjoying delicious and satisfying treats.

29/08/2025

Unlocking the full potential of fasting with the incredible benefits of herbal teas! Sip your way to wellness as these natural infusions not only keep you hydrated but also support your body during the fasting journey.

✔Herbal teas, like peppermint or chamomile, can aid digestion and calm your senses, making the fasting experience more enjoyable.

✔Rich in antioxidants, these teas help combat oxidative stress, promoting overall health. So, whether you’re on a spiritual fast or practicing intermittent fasting, consider adding a cup of herbal goodness to your routine.

Remember, you can drink tea even during your fasting window!

27/08/2025

Maintaining a healthy body and mind is a holistic endeavor that involves various lifestyle choices, with one of the most crucial being a well-balanced diet. The food we consume plays a pivotal role in shaping not only our physical health but also our mental well-being. In this post, we will explore how a right diet regime can positively influence both body and mind.

Body:

✔Nutrient-rich foods: A balanced diet includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide essential vitamins and minerals necessary for the proper functioning of the body.

✔Energy levels: A diet rich in complex carbohyrdates provides a steady release of energy throughout the day, preventing energy crashes and maintaining optimal productivity. Incorporating whole grains, fruits, and vegetables ensure a sustained energy supply.

✔Weight management: Adopting a balanced diet contributes to maintaining a healthy weight. Excess weight can lead to various health issues, including cardiovascular diseases, diebetes, and joint problems. A well-managed weight promotes overall physical well-being.

Mind:

✔Brain health: Certain nutrients, such as omega-3 fatty acids found in fish, flaxseeds, and walnuts, are known to support brain health. These nutrients aid in cognitive function, memory, and concentration, positively impacting mental clarity.

✔Mood regulation: The connection between diet and mood is undeniable. Consuming foods rich in serotonin precursors, like trytophan found in turkey and bananas, can contribute to the production of serotonin- a neurotransmitter associated with mood regulation.

✔Reducing inflammation: Chronic inflammation is linked to various mental health disorders. Antioxidant-rich foods, such as berries and leafy greens, can help reduce inflammation, potentially alleviating symptoms of anxiety and depression.

A well-thought-out diet regime is a cornerstone for maintaining a healthy body and mind. By nourishing our bodies with the right nutrients, we not only promote physical health but also positively impact our mental well-being.

14/08/2025

Food is essential and we all know that, but food also can be harmful if it is not cooked or consumed in big amounts. When want to have a healthy and long life it is important to make sure, that your diet is made from foods that will benefit you.

So check out these healthy food swaps that you can manage to cook in a very delicious ways:

💚Greek yoghurt for sour cream or mayo: use Greek yoghurt as a creamy and protein-rich alternative in dips, dressings, and toppings.

💚Whole grains for refined grains: opt for whole wheat bread, brown rice, and whole grain pasta for added fiber and nutrients.

💚Cauliflower rice for while rice: replace white rice whit cauliflower rice to lower the carb content and increase vegetable intake.

💚Zucchini noodles for pasta: spiralled zucchini makes a great low-carb substitute for traditional pasta.

💚Fresh fruit for fruit juice:opt for whole fruits instead of fruit juices to get more fiber and fewer added sugars.

These are just some of the substitutes that you can make, the list goes on and one. If you want to know more, let us know in the comments.

11/08/2025

Looking to supercharge your fasting diet plan? Look no further than homemade meals.

Preparing your meals at home brings a world of benefits. Here is why:

💚Nutritional control: You are in charge of every ingredient, ensuring your body gets the right nutrients for a successful fast.

💚Portion management: say goodbye to oversized servings! By cooking at home, you can control portion sizes and maintain your fasting goals.

💚Flavourful creativity: Spice up your fasting journey with delicious homemade recipes. Explore new flavours, experiment with spices, and make your taste buds dance.

💚Cost-effective: Save money while fasting by avoiding expensive takeout and restaurant meals. Home- cooked options are not only healthier but wallet-friendly too!

💚Personalised adaptations: Tailor your meals to your fasting schedule and preferences. From intermittent fasting to time-restricted eating, home cooking allows customisation.

Remember, fasting is an incredible journey towards wellness. And with homemade meals, you are nourishing your body, fuelling your success, and embracing a healthier lifestyle. Let’s get cooking.

06/08/2025

Sleep, water, and consistency play crucial roles in supporting the success and overall well-being of individuals who follow intermittent fasting. Let’s explore the importance of each:

💚Sleep: Getting adequate amount of quality sleep is essential for various aspects of health, and it becomes even more important when practicing intermittent fasting.

During sleep, your body undergoes critical restorative processes, including tissue repair, hormone regulation, and memory consolidation. When you are well-rested, you are more likely to make healthier food choices and maintain better control over your appetite and craving.

💚Water: Staying hydrated is essential for overall health and well-being, but it is especially important during intermittent fasting. Water helps with digestion, aids in the absorption of nutrients, and supports the body’s detoxification processes.

💚Consistency: Consistency is vital in any lifestyle change or dietary approach, and intermittent fasting is no exception. Establishing a consistent fasting routine helps regulate your body’s internal clock and hormones making it easier for your body to adapt to the fasting periods.

These three things can help you to keep your intermittent fasting experience in balance.

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