Avocado toast!

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Why is good to eat avocado?

This tropical fruit is considered as one of the healthiest foods. Its characteristic is that unlike most of the fruits avocado is high in healthy fats. 100 g of this fruit contains about 160 calories and 77% of the calories in it are from fat. Because of this it is very nutritious.

Also to mention that doesn not contain any cholesterol and it is low in saturated fat. Beside this, avocado contains a lot of vitamins, minerals, fibers and antioxidants.

I am not a medical expert but read some of the benefits of frequent consumption of avocado: reduce total cholesterol levels, lower risk of metabolic syndrome, support healthy blood pressure levels. Interesting fact-avocado is good for eyes, it contains nutrients Lutein and Zeaxanthin which are important for eye health.

Another reason why avocado is one of the favorite and popular fruits is that is in group of weight loss foods. It is very often recommended in diets by nutritionists.

It is very easy to combine avocado with some other food. Personally I am not thrilled with its flavor, but I tried it with some salads and toasts and it was very tasty.

Recently I made avocado toast with salsa and I was very satisfy so I decided to share this recipe.

The ingredients you need are:

-four pieces of bread (toasted)

-two avocados (medium size)

-tomato

-two cloves of garlic

-one small hot pepper

-chive

-olive oil

-salt, pepper

The process is very simple.

Mash avocado with fork and apply on toast.Finely chop remaining ingredients (tomato, garlic, hot pepper) and place in a bowl. Sprinkle with some olive oil, add some salt, pepper and chive (to taste). Stir the ingredients and apply over the avocado. Sprinkle with chia seeds and your delicious meal is ready. Enjoy!

Hope you will like! What is your favorite avocado toast?

Playlist for running!

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One of my favorite workouts for many reasons is running. Some of the benefits are: it built stronger immune system, burn fat, change body composition and metabolism, improve circulation and reduce the risk of a heart attack. Running is also such a stress relief activity. It helps you to cope with everyday irritation and stress.  What I like the most about this sport is the feeling after workout. I’m more happier, relaxed and field with the energy. You don’t need to run a marathon, few kilometres in the morning will make your day more productive.
Rainy and colder days are coming so I try to use each sunny day to do my jogging. During the winter I usually go to the gym. Treadmills are also good options. 😉
One of the most important thing that I bring with me when I do workout is the phone with a playlist of good music. Running without it can be a little bit boring and sometimes you need some good songs which will give you the energy and help you to persist. Currently I have a playlist with 25 songs which motivate me during my run so I decided to share it with you. Maybe you can use this playlist for some other cardio sport or you want to change your current running playlist. Hope you will like it!  Enjoy!

1.   Coldplay – Hymn for the weekend
2.   Cris Cab – Loves me not
3.   Alan Walker – Faded
4.  Jonas Blue – Perfect Strangers
5.   Zara Larsson – Ain’t my fault
6.   Sia ft. Rihanna – Beautiful people
7.   Major Lazer – Cold water
8.   Kanye West – Famous
9.   Coldplay – Belive in dreams
10. Axel Thesleff – Bad karma
11. Selena Gomez – Hands to myself
12. The Chainsmokers – Don’t let me down
13. Keyshia Cole – Shoulda let you go (RAH deep remix)
14. Jay Sean – Ride it
( Remix Bentley Grey)
15. Diplo – Revolution
16. Sia – The greatest
17. Major Lazer & Showtek – Beliver
18. Major Lazer – All my love (remix)
19. Fly project feat Andra – Butterfly
20. Major Lazer, Skrillex ft. Beyonce – Energy
21. The Chainsmokers & Martin Garrix ft. Bebe Rexha – On fire
22. Dj. Laingiboy × Era Istrefi – Bon bon (reggaeton/remix)
23. Avicii & Calvin Harris ft. John Newman – Life now
24. Martin Garrix ft. Justin Biber – Fly
25. Coldplay ft. Calvin Harrid Alesso – Possibility

Adriatic island Korcula – Korcula old town!

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The gorgeous town with the same name as the island Korcula is located on the north-east coast of the island. In previous post I wrote about Vela Luka as a place where I was located this summer, but occasionally me and my travel partner were going on the other side of island to change a bit our daily routine. It took us about 45 minutes to get there, by car. We planned to spent all day on this side of island, so I brought with me clothes and other necessary staff. First stop was place near Korcula town- Lumbarda! We decided to spent a day on the beach here and then to go in Korcula old town.

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Lumbarda is also beautiful Mediterranean place and nice choice for summer vacation. It’s known as a place with vineyards and famous Croatian wines ‘Plavac’ and ‘Grk’. The main reason why we were coming here few times are two beautiful sandy beaches: Vela Przina and Bilin Zal. ‘Vela Przina’ is the biggest sandy beach on the island Korcula. It’ s located on the southern side of Lumbarda with a view of Lastovo island. Second beach, Bilin Zal, is located on the north side of Lumbarda and from there you can see peninsula ‘Peljesac’. For me, this second beach is more beautiful. Clean water, fine sand and very nice atmosphere on the beach are the reasons why I’m coming back here again. Near beach is big parking place and it costs 3 euro for whole day. One part of the beach is concreted and there is a big restaurant with nice food. It’s usually full of people. Near this restaurant are showers with warm water. I had to mention this, because I was so happy when I saw it. 🙂 Most of the beaches where we were didn’t have. 🙂 On the beach are two places where you can go to a massage. Also what is different with this beach is that the reef is longer than usual. For me this was interesting and nice change after wild rocky beaches over the island. It’s also convenient for some sport or children. After a day of sunbathing and water activities I was ready to go early evening to Korcula town.

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Korcula town is located about 6 kilometers from Lumbarda and it’s considered one of the most beautiful medieval cities in the Mediterranean. The old town is surrounded by a graceful walls from the Middle Ages and the streets of the town are made in the form of fish bones to protect the town from winter winds.

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Along the main street in old town are many restaurants with delicious food. Dinner on the walls of the fortress overlooking the sea with excellent local white wine was a blissful moment of the night. 🙂

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Korcula town is also known as birth place  of the famous world traveler and writer, Marco Polo. His house is located in ‘Depolo’ street near main street in old town. Part of the house is open for tourist where you can find out more about his life. Korculans proudly emphasize this so you can see much of it in his name, such as restaurants, shops, boats, names of dishes, desserts etc.

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Summer nights can be more interesting if you see the column of young men dressed as knights with torches in their hands. This is traditional dance from Korcula town ‘Moreska’ which represent the victory of good over evil. It’s used to be played only on special occasions but today it’s very often performed for tourists. Last year I had the opportunity for a moment to experience medieval times. Accidentally we were in the column that followed the knights. 🙂

 

Korcula town offers a lot of other things to visit, see and try…I haven’t toured all, but I hope that I will in future visits to this magical town.

Hope that you like my posts about places from my summer vacation. I had a wonderful summer here and if you decide to spend your next summer vacation on Korcula island I’m sure you’ll not regret it. 😉

Adriatic island Korcula- Vela Luka!

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In the previous post I described Island Korcula and beautiful beaches all over the island. This time I will write more about the biggest town on west side of the island-Vela Luka.
This summer I was settled in a weekend house few kilometers from Vela Luka, so had a chance to go there every day.
Vela Luka is a place located on the western side of the island Korcula. It’s name means ‘Big Harbour’.  It’s not accidentally, due to the appropriate position Vela Luka become the main port of Korcula island.

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Nowadays  local people are more and more focused at tourism, with several hotels (Korkyra, Pojsedon, Jadran, Adria), camp and private accommodation, but Vela Luka was also well known for it’s great shipyard Greben (from 1948) and sea food industry “Jadranka”. Today it is also known as place for rehabilitation, with its medical center ‘Kalos’ for rheumatic disorders.

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I don’t think ports are convenient places for swimming, but this one has few nice beaches. Usually, during my stay here, I had a practice to explore beaches in the neighborhood. Few kilometers from town you can find beautiful beaches as Martina Bok, Gradina, Tankaraca, Adria etc. But at night we liked to go to “Luka” for dinner in some of the good restaurants located along the main street. It’s not too crowded place but in July and August they regularly organize interesting events and on these days it can be more crowded. The most popular events are fisherman evenings ( each Thursday and here you can try local specialties) and traditional costume ball-‘Maskare’. ‘Maskare’ are usually held on last Saturday in July and this summer were very interesting. Local people were dressed up as characters from Roman mythology who paraded along main street.

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If you see group of 5-9 man who singing, on fisherman evening or some other event, that is ‘Klapa’- traditional a capella singing in Dalmatia. Klapa music perfectly match summer night on the coast of Adriatic sea.

Vela Luka is also reach in history and historical sites. One place is specially  worth to mention when talking about Vela Luka and it is archaeological place-Cave “Vela Spila” (Big Cave). It’s situated above the town and there are Mesolithic and Neolithic findings. Also radiocarbon dating  has shown that there was human activity 20 000 years ago. That was so long that Korcula was not an island but part of Balkan peninsula. 🙂

 

 

 Proizd Island

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When you’re in Vela Luka don’t miss to visit Proizd island! I could say for this island that is real pearl of the Adriatic.  It’s located on the western side from Korcula  island. During summer period there are organized tours every day and each hour. You arrive in half an hour with taxi boat. When you arrive, near port you can see one restaurant ‘Proizd’ and that’s all. Nobody lives on this island and that’s part of it’s beauty. Crystal clear turquoise water and untouched nature will make you feel you’re in paradise. Gorgeous rocky and gritty beaches are on the north side of island and you come there through marked forest trails. One of these is nudist beach (Donji Bili Bok).

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I had an amazing day on this island with lot of swimming, sunbathing, chilling, taking pics of nature…When is not too crowded it’s such peaceful and relaxing place.

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Maybe is enough to tell you that Proizd island is voted for the best Croatian beach in 2007 by Croatian National Tourist Board and British Daily Telegraph included this island among the five most beautiful beaches of the Adriatic.

 

 

 

 

 

 

 

Korcula Island!

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After seventeen amazing days ended one more summer vacation. I’m bit sad for that, but on the other side I can’t wait to share my experiences about places I visited.
This year I decided to spend my vacation on beautiful Croatian island -Korcula! This was my third visit to the Island and I had a lot of fun each day spent there.

Korcula island with 182 kilometres long coastline is the sixth largest island in the Adriatic. This Dalmatian island got its name from Greece name Korkyra Melaina (lat. Corcyra Nigra) because of the dense pine forest. Along the coastline are places: Vela Luka, Brna, Pupnatska Luka, Lumbarda, Korcula, Racisce and inside of island are Blato, Smokvica, Pupnat, Zrnovo.

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We can say that this is an island of orchids with 35 different species. Beside this all over the island you can find aromatic plants as rosemary, immortelle, mint, thyme and more.

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Driving through the narrow roads around the island you can see a lot of olive trees, vineyards and gorgeous dry stone walls called ‘Meje’. These stone walls are from  XIX century and had a multitude use. They testify the way that people separated space and plots of land but also hard work of people who built them and same time free the land to plant vineyards and olive trees. You can mostly see ‘ Meje’ on southern part of island.

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After this you can conclude what people are most concerned with and that is the production of olive oil and wine.
Traditional island wines are: Plavac (red wine), Posip (white wine from Cara and Smokvica), Grk ( white wine from Lumbarda). These are wines of very good quality and also famous in Europe. This summer we were mostly drinking Posip. It is excellent choice combined with fish plates.

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Along  the main road  you can see many wineries. My recommendation is to stop by in some of these wineries and try local wines. I’m sure that you will find something to your taste. 😉

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One of the main reasons why I’m keep returning every summer to the island are beautiful beaches and crystal clear water! These beaches are mostly rocky, with very few places on the island with sandy beaches. Fan or not of these types of beaches I’m sure that you will fall in love after first visit. I’m especially impressed with wild rocky beaches and beauty of untouched nature. I hope it will remain so in the future.

In rest of the post I’ll share pics of, for me, the most beautiful island beaches and in the coming posts I’ll talk more about the most visited island places: Vela Luka and Korcula Town.

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Top five summer drinks!

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The importance of drinking enough fluids each day is very high. It’s recommended to drink 1.5 to 2.5 liters (or eight glasses) of water a day. But of course this depends on needs and physical activity. Due to insufficient enter of fluids the body can dehydrate over time and this could be dangerous for our health. During summer period this need is much higher. We matte more liquid from the bodies trough sweat and this should be compensated. It’s best to drink water and natural drinks and avoid carbonated soft drinks, juices with lot of chemicals and sugar. They are very unhealthy and harmful for our bodies. Luckily, I don’t like those and never had a habit to buy them.  Summer is season of delicious fruits and vegetables as watermelon, strawberry, apricots, cucumber, raspberry… These can be used in many ways. I will write you my favorite five drinks during summer. They are so easy to make- everybody can made them. Beside this, they are healthy, diet, but delicious for drinking. Sounds perfect?

1) First on the list is sassy water! Its made up by nutritionist Cynthia Sass. She claimed that by consuming this water you can lose weight. After only four days you can see results. But it’s also good for digestion. Ingredients are: 1/2 of ginger, 1 cucumber, 1 lemon and ten leaves of mint. Grate ginger, cucumber and lemon cut into rings. Put all this with mint in a glass carafe, pour water, shake and lay down in fridge to cool for at least ten hours. After this your sassy water is ready for consuming. 😉

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2) Next recommendation for delicious drink are smoothies! All you need is blender, your favorite combination of fruits and some milk. It’s optional, you can put some yogurt, vanilla or coconut milk, etc. My first choice is low fat Greek yogurt. If you make it more nutritious, this drink also can be a breakfast. One of my favorite smoothies is with 2 frozen bananas, 1 orange, 3 apricots and Greek yogurt. It’s simple but super tasty. 🙂

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3) This drink I started to drink because it looked very interesting. 🙂 But I also read the benefits of it and I was trilled, so I will continue with this good habit. I’m talking about infused water! This drink is rich in vitamins, minerals, antioxidants. To mention it’s great for skin, metabolism, gives you more energy than regular water, cleans your body from toxins and much more.There are hundreds of recipes available. On the pic you can see with lemon and blueberries.

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4) One of the associations for the summer is definitely watermelon! This is very tasty and refreshing vegetable at the same time. I found one recipe which I really liked. For this drink you need blender, three glasses of frozen watermelon, two glasses of lemonade and ice cubes. After blending these ingredients you will have wonderful non alcoholic cocktail. But adult version is great with some alcohol too. Vodka, cachaça or gin by your choice! 😉

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5) Ice tea is also very refreshing and tasty drink for summer period. I love it, but I don’t   buy it in the store. It’s full of additives, sugar, preservative… so I found recipe and decided to make homemade ice tea. I’m pretty satisfied and  planning to make it more often. There are a lot of variations and I will write you one. Put six bags of tea in 1.5 liters of boiling water. After six minutes  remove tea bags and let it cool. During that time you can make homemade syrup of strawberry and sugar ( or you can find in the store some natural syrup with your favorite fruit). After the tea has cooled you can serve this in glass. First put few ice cubes, syrup and than the tea. That is all. It’s ready for drinking! 🙂

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Hope you will try some of these drinks if you have not already. Enjoy the summer! 😉

Healthy breakfast!

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I’m always looking for some new recipes for healthy and delicious meals. This time I founded one very tasty, easy to make and super healthy, so I decided to share it with you. It’s Granola! To mention this recipe is from Jamie Oliver’s cookbook. I have got this cookbook as a present and I’m very satisfy with it. It’s very useful with plenty of nice recipes.

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Perfect way to start your day is with healthy meal as granola. Also it will keep you full for a long time. It has a stone fruits and seeds which will give you a lot of energy. Also these ingredients are rich in vitamins and omega-3 facades which are very important in our everyday diet. You can eat it also as a dessert or snack. A great advantage of this granola compared to granola from a store is there is no added sugar or additives in it.
I’ll write you original recipe for this meal. You can be creative and combine your favorite stone fruits, seed and dried fruits. I really like almonds, so I put more of it than is written in original recipe.

Ingredients for granola are:

°  oat flakes 200 g
°  stone fruits 150 g (mix of
almonds, walnuts, hazelnuts,
Brazilian nuts)
°  seeds 150 g (mix of pumpkin and
sunflower seeds, poppy, sesame)
°  desiccated coconut ( 1
tablespoon)
°  ground cinnamon (1 tablespoon)
°  olive oil
°  maple syrup or honey (6
tablespoons)
°  dried fruits (raisins, apricots,
cranberries)

The first step is to heat the oven to 180°degree. Than take oven proof dish and mix all ingredients except dried fruits, align the mixture in the dish, drizzle with olive oil and maple syrup. Mix all this once again and place in the oven to bake for half an hour. To mention every five minutes remove the dish from the oven, mix ingredients and return to bake. In this way you will prevent the mixture burns. When it’s over add the dried fruits, mix with a wooden spoon and set to cool.   Serve in the dish with milk by your choice ( yogurt, soy milk, vanilla milk, almond milk etc.)
That is it! Enjoy your healthy meal.

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Hope that you like it!
Some advice: granola residues can be kept for several days in a sealed vessel. Also can be practical, for some picnic or trip.