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31/03/2026

Craving pancakes on the weekend? No problem 🥞
These keto-friendly pancakes are super easy to make.

👇 You’ll need:
Eggs, coconut oil, vanilla extract, coconut flour, baking powder, heavy cream, and raspberries.

🥣 How to make them:
Mix the wet ingredients — eggs, vanilla extract, and coconut oil.
Add the dry ingredients — coconut flour and baking powder — and mix well.
Pour in the heavy cream and stir until smooth.

Fry on both sides until golden brown, then top with raspberries ❤️

24/03/2026

Easy peanut butter protein balls 🥜
A quick, no-bake snack that’s simple, filling, and perfect for busy days.

20/03/2026

A woman’s cycle + carbs can make the scale lie — even when you’re doing everything right.

During the month:
• Ovulation & luteal phase → progesterone rises → more water retention
• Before your period → inflammation + sodium sensitivity → scale goes up
• Period starts → water drops → weight suddenly “falls”

Carbs & the scale 🍞⬆️ (read this before you panic):

• Eating more carbs increases glycogen stored in your muscles
• Each gram of glycogen holds 3–4g of water
• This can make the scale go up without any fat gain
• Even in a calorie deficit, your weight can temporarily increase due to water retention

📌 This is normal, expected, and reversible.

If your calories are on track and consistency is there, progress is still happening, even when the scale disagrees.

12/03/2026

What’s the Right Fasting Window for Your Body?

🔵 12:12 – Gentle Start
Fast for 12 hours, eat within a 12-hour window.
Great for beginners — simple to follow, helps build consistency, and gives your body a daily reset.

🔵 14:10 – Balanced Step Up
Fast for 14 hours, eat within 10 hours.
A smooth progression from 12:12, giving your body more fasting benefits while still being very doable.

🔵 16:8 – Most Popular
Fast for 16 hours, eat within 8 hours.
The go-to method for many — balances flexibility with results, making it sustainable for long-term health.

🔵 18:6 – Advanced
Fast for 18 hours, eat within 6 hours.
Sharpens appetite control, fits those who enjoy fewer, larger meals, and may boost focus and energy.

🔵 OMAD (One Meal a Day)
Fast for ~23 hours, eat in a 1-hour window.
The strictest method — effective for some, but challenging. Works best if you’re experienced and know your limits.

⚡ Remember: The best fasting schedule is the one you can maintain. Start small, listen to your body, and adjust as you go.

06/03/2026

Pregnancy changes everything — including your routine. ⏰

After giving birth, many women struggle with:

• Constant snacking
• Low energy
• Feeling bloated
• No structure around meals

Intermittent fasting can help reintroduce simple structure.

Not extreme dieting.
Not restriction.
Just defined eating windows that reduce mindless grazing and support gradual weight loss.

It’s not about “bouncing back.”
It’s about feeling good in your body again. 🤍

--

23/02/2026

What your body actually needs to burn fat 🔥

Fat loss isn’t about pushing harder or eating less.
It’s about giving your body the right conditions to work properly.

Here’s what really matters:

1️⃣ Stable blood sugar
When blood sugar is constantly spiking and crashing, fat burning gets interrupted. More stability = fewer cravings and steadier energy.

2️⃣ Enough protein
Protein supports muscle, metabolism, and satiety. When you eat enough, your body feels safer letting go of stored fat.

3️⃣ Low decision fatigue
Constantly deciding what to eat drains willpower. Simple, repeatable meals help consistency — and consistency drives results.

Fat loss works best when your body feels supported, not stressed.

18/02/2026

Colorful Mediterranean salad 🥗

Fresh, satisfying and full of flavor.
Perfect as a side — or filling enough to be a light meal.

13/02/2026

🍽️ 3 Deliciously Healthy Recipe Ideas

Enjoying good food doesn’t have to mean overeating or losing your rhythm. These recipes are great to enjoy during your eating window — satisfying, flavorful, and easy to portion.

🍕 Recipe Idea 1: Mini Zucchini Pizza Bites
You’ll need: zucchini slices, tomato paste, mozzarella, oregano, pepperoni (optional).
Brush zucchini slices with tomato paste, top with cheese and pepperoni, and bake at 200°C / 400°F for 10–12 minutes.
Crispy, cheesy, pizza-style bites that feel indulgent without heaviness.

🍤 Recipe Idea 2: Creamy Garlic Shrimp Skillet
You’ll need: shrimp, butter, garlic, cream, parmesan, lemon.
Sauté shrimp in butter and garlic, then add cream and parmesan. Simmer a few minutes until thick and glossy.
Finish with lemon and fresh herbs. Rich, satisfying, and easy to enjoy mindfully.

🧀 Recipe Idea 3: Prosciutto–Cheese Roll-Ups
You’ll need: prosciutto, cream cheese, herbs, cucumber or pickle slices.
Spread cream cheese over prosciutto, add a cucumber or pickle strip, roll tightly, and slice into bite-size pieces.
A simple, no-cook option that works as a snack or part of a meal.

02/02/2026

Hot Chocolate — Rich, Cozy & Sugar-Free 🍫
This sugar-free hot chocolate is the perfect warm drink when you want something comforting, chocolatey, and made with simple ingredients.

You’ll need:

Almond milk
Heavy cream
80–100% dark chocolate
Unsweetened cocoa powder
Sweetener of choice
Whipped cream (for topping)

How to make it:
Bring the almond milk and heavy cream to a gentle boil. Add the cocoa powder, sweetener, and dark chocolate. Stir until the chocolate has fully melted and everything is smooth and well combined.

Pour into your favorite mug and top with whipped cream and a little extra chocolate. ❤️

✨ Serve warm and enjoy with a smile.

26/01/2026

New to intermittent fasting?
See why so many people choose intermittent fasting over traditional diets! 👇

✔ Weight management:
Intermittent fasting can support weight management by helping the body tap into stored fat during fasting periods. Limiting the eating window may also reduce overall calorie intake in a more natural way.

✔ Blood sugar balance:
Fasting periods can help improve insulin sensitivity, which may support more stable blood sugar levels, especially for people dealing with insulin resistance.

✔ Increased energy & mental clarity:
Many people report feeling more focused and energized while fasting. This may be linked to more stable energy levels and fewer blood sugar spikes throughout the day.

✔ Reduced cravings & better appetite control:
Having defined eating windows can help regulate hunger signals, making it easier to manage cravings and avoid constant snacking.

✔ Simplicity & flexibility:
Intermittent fasting doesn’t require special foods or strict meal plans, which makes it easier for many people to stick with long term.

While intermittent fasting can offer benefits, it’s important to remember that it’s not a one-size-fits-all approach. Listening to your body and choosing a style that fits your lifestyle is key.

13/01/2026

💡 A Gentle Gut Reset After the Holidays 💡

After the holidays, feeling bloated or off doesn’t mean you did anything wrong.
It usually means your digestion needs a little support — not restriction.

Here are a few simple ways to help your gut feel calmer again while following an intermittent fasting routine:

1️⃣ Foods that support digestion (during your eating window)

• Ginger – helps ease bloating and supports stomach comfort
• Kefir – adds beneficial bacteria that support gut balance
• Bone broth – warm, easy to digest, and soothing for the gut lining

2️⃣ A simple daily rhythm

Stick to a consistent eating window, eat mindfully, and slow down during meals. Digestion works best when your body feels calm and supported.

3️⃣ One small action to start today

Take a 10-minute walk after meals. Gentle movement can support digestion and help reduce that heavy, bloated feeling.

No detox. No extremes.
Just small, supportive habits that help your body find its rhythm again — with fasting working with your digestion, not against it.

08/01/2026

✅ The good news? Small actions matter. Supporting your nervous system can make fasting feel easier. Simple habits like slow breathing, gentle movement, meditation, a walk after work, or even reading can help lower stress and support healthier hunger and appetite signals.

💡 Follow for more science-backed tips on fasting, metabolism, and sustainable wellness.

Address

Lastādijas Iela 10
Riga
LV1050

Telephone

+37122545320

Website

https://go.certifiedfasting.com/sl5kta

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