diet | dieta, nutrition | odżywianie

A like… Asparagus!

Happy Wednesday!

Since we are in full Spring now, it is high time to talk a bit more about the fresh vegetales which are the most tasty this time of the year.
Today I want to give you a closer look for one of the most seasonal veggie right now… Asparagus!

White, green or purple? Which asparagus are you fan of? My favorite are the green ones, grilled with little bit of olive oil and company of good cheese are delicious! 😎

Fresh asparagus are really yummy and nutritios, below you can read what they are good for 🙂

Health benefits of aparagus

  1. Low calories source of vitamins and minerals
    Asparagus is a low-calorie vegetable. 100 grams of asparagus contains only 25 calories!
    It is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K, which is an essential nutrient involved in blood clotting and bone health.
  2. Provide antioxidants
    Asparagus is a good source of antioxidants 🙂 including vitamins C and E, flavonoids and polyphenols. You may aready know that antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease and prevent you from cancer disease.
  3. Help lower blood pressure
    Thanks to potassium contained in asparagus, a mineral that can help lower high blood pressure. Since that asparagus may contain an active compound that dilates blood vessels that leads to lower a blood pressure.
    !!! High blood pressure affects more than 1.3 billion people worldwide and is a major risk factor for heart disease and stroke !!!
  4. Serve as natural diuretic
    Asparagus nutrition has the unique chemical properties to act as a natural diuretic, which means asparagus promotes the production of urine. This increases the excretion of water from the body, in particular ridding the body of excess salt and fluid.
  5. Support digestion
    The fiber in asparagus helps to improve digestion because it moves food through the gut. One serving of asparagus contains more than a gram of soluble fiber, which is helpful to maintain and keep a healthy digestion.

How to buy and prepare asparagus?

Asparagus is delicious and easy to incorporate into your diet. Espescially now, when it is the best season to eat them. They are affordable and widely available at most grocery stores and local markets. When shopping for fresh asparagus, look for firm stems and tight, closed tips.

Once you buy them, you can consume them fresh and raw or cook in a variety of ways, including boiling, grilling, steaming, roasting… It is only up to your imagination!
Awe yourself and your friends with tasty salads, stir-fries, frittatas, omelets and pastas or an excellent side dish.

Watch out your urine after eating asparagus!

You may ask now “What?!”. Yes, you read it right.
The truth is that our bodies convert asparagusic acid into sulfur-containing chemicals that stink… So do not be surprised when after having a dish with asparagus you will notice a funny odor in the toilette.

Chile, running | bieganie, sport & fitness, travels | podróże

RUNNING IN CHILE

This post is a continuation of Running Routes Series (#RRS)
The first part you can read here -> RUNNING IN MILAN
The second part you can read here -> RUNNING IN LONDON

I am writing this post while I am seating on the plane, on my way back to Europe. My time in Chile has finished. I have spent there almost 6 weeks which is long enough to run around and get to know the city quite well 😎

Hence that, today I am sharing with you my running routes in Santiago de Chile (with extra bonus). I hope you will find it helpful when you ever get a chance to visit this city 😊 (I am lucky to writing about this now, since I take it as a good sign that I am slowly back on track with my running and I have really healed my injured leg!)

  • Sanhattan

It sounds really funny, but Santiago indeed has its own Manhattan! And there is nothing to be ashamed of! It is nice and safe area to run around and explore some skyscrapers while running (in the morning you can notice real traffic going on there!) and…. Alpacas 😊

  • River Walkaway/Cycleway

I was lucky to stay in Santiago very close to the River (although it is hard for me to name it ‘river’ as this stream was basically luck of water. I think it changes during Fall/Winter time there). Along it there is a great cycle path and running path. Really good for these both sports! I used It a lot! As a runner – going all the way north and as a cyclist – going south in order to reach city center and other suburbs in Santiago 😊.

! Disclaimer
The path looks relatively straight but it is actually hilly! You can feel it while cycling/running north! But then you are soooo smooth when it comes to head south! 😎

  • Park Bicenario

This is a great park located next to the River Path. About 2 kilometers up north from the Sanhattan. Very nice place for a morning shake off and pleasant jog around the park… WITH FLAMINGOS INCLUDED! 😊

  • Park Parquemet

Probably the best spot to go for a real (sweaty) workout! For everyone who loves hills and to get tired in such a way, this is definitely a place to go! You do not need to go all the way up (6kms!), however when you reach the top you will be pleased with the lovely view over Santiago from San Cristobal. What else do you need in the morning 😊 ?
There are many cyclist training over there, be aware of that as when they are going down…
THEY ARE F-A-S-T!

  • Discover (almost all) city and sign up for Santiago Marathon/Half Marathon 10 km race !

This is probably the most rewarding run that you can do in Santiago!
To do that, you must sign up for the race that happens, as far as I know, in the first weeks of April!

I participated in 10k race which was a “test” for myself after injury and I passed it 😊 My time 42m:45s was beyond my expectations, since I only started my trainings after injury in March.

The 10k race course run through the city center – Plaza de Armas, Andres Bello Promenade, Santa Lucia hill.

For more brave and trained people – you can choose also Half Marathon or make it big during Marathon! It is a really big event! During this edition there were over 30.000 participants ! :O

  • Make it wild and go to Atacama!

In the end of March, I decided to explore Atacama end spent few days around San Pedro, exploring beauty of the nature.

Between my day trips I was jogging around this little village that seemed to be lost in time… Small, wooden houses, settled down in the middle of desert, pure hippie lifestyle, ! with many dogs (they seemed to be friendly ad behaved but… I am always scared of dogs while running :/). However, I must say that running at the altitude of over 2000m beyond sea level…. Definitely, makes a difference in running! (:

At this point I want to make a note that I made vlogs from my trip to Atacama!
Watch Episode 4 – that shows the most important spots including: Lagoonas Altiplanicas, El Tatio Geysers, Valley of the Moon and much more!
Watch Episode 5 – that shows my thrilling cycle trip around San Pedro landmarks. Actually that was a real adventure, including lots of bike, climbing and hike!
Check out my youtube channel and give me a shout! 😊

As usual, in case of any questions, please do not be afraid to ask some questions. I will be happy to help you 😊

HAPPY Monday! <3

 

diet | dieta, nutrition | odżywianie

South American Superfoods

Since I am in Chile now, I am surrounded by South American food. People who live here are lucky to have so easy access to the diverse and really nutritious food! I am sure that you must have heard about some of them, for example Quinoa, Chia seeds? Do they sound familiar to you? If not, do not worry. Below, in this post I will describe my favourite 5 superfoods from South America that you may want to (and should) add into your daily diet.

Acai

Acai berries are South American berries that are high in amount of the antioxdiants. They have even more health benefits than commonly known blue berries. Additionally, acai berries lower risk of heart disease and cancer. They are very often consumed in Brasil as the ingredient of ‘acai bowl’ which is a delicious alternative for breakfast. It is usally made from blended acai, banana, milk, oats and some seeds (but you can mix up the ingredients however you want and play around!).
Most likely, you will find acai in some health markets in puree packs, juice or powder form. Since they lose nutrients quickly, it’s best to buy them frozen.

Camu-Camu

This tiny, orange fruit is exceptional in terms of its high Vitamin C content! Believe me or not, but camu-camu has 40 times more vitamin C than oranges! It comes from Amazonian forest, helps to boost the immune system and neutralize free radicals.
The most common way is simply adding camu-camu powder to smoothies/fruits shakes (due to its sour taste it is good to sweeten it up with a table spoon of honey 🙂 )

Chia

Chia seeds are rich in antioxidants and full of fibre, magnesium, zinc, iron and calcium. They are also good for lowering cholesterol.
Chia seeds absorb water easily and form a gel when mixed with water. I heard that chia seeds are also a good substitute for eggs in vegan diets.
Personaly, I like to add them to yogurt with some fruits. It gives a ‘funny’ texture and fills you up quicker and for longer due to its content of fiber, protein and omega-3 fatty acids.

Maca

Probably you will find maca in store on shelf in powder form. But maca is actually a root (!) also known as Peruvian ginseng. It is a highly nutritious vegetable that contains plenty of fiber, protein, calcium, magnesium, zinc, copper, iron, potassium, vitamin C, riboflavin, niacin and thiamin. Maca root has been associated with a number of health benefits. One of the most intersting is the fact it that it has been touted as a natural remedy for women’s hormonal imbalances and contributor in boost of fertility.

Quinoa

Often mistakenly considered as a grain, Quinoa is a seed in fact. Originally cultivated in Peru. It is real superfood, great for vegetarian and vegan, due to its high protein content as well as for celiac people since it is naturally gluten-free. Additionally it has high levels of B vitamins and minerals.
There are few diffrent kind (colors) of quinoa. For example, red quinoa is also an excellent source of flavonoids and antioxidant properties.

These are 5 South American foods that I have been using in my kitchen recently. Try to look for them in your bio/eco shops. I am sure that you will find them easily!

Have a wonderful and healthy weekend! 🙂

Chile, travels | podróże

CHILEAN GUIDE

After spending over 10 days in Chile already, I am able to write a little bit about my first experience here in Santiago de Chile.

TRAVEL

It took me over 26 hours door-to-door from my home town (Lodz) to get here to Santiago. My trip included: train from Lodz do Warsaw, fight Warsaw-Paris and second leg Paris-Santiago, which was over 14 hours long! It was the longest flight in my life. Surprisingly the flight went faster than I expected, and those 14 hours did not feel that long!

If you are curious about this travel, I encourage you to watch -> this episode on my youtube channel 😊

PEOPLE

People are very, very nice! Open-minded and friendly. Also, the fact that Chile is a Spanish-speaking country, makes me to love people even more here. 😎

CITY

Santiago de Chile…

…is SUPER BUSY Since it is one of the largest cities in South America with over 7 millions population! It is visible especially during rush-hours. Whoever complains about traffic in Europe, probably has not experienced the REAL traffic here!

…is a VERY MIXED city. Modern, laid-back, gray, green, poor and rich… Santiago has it all! There are many neighborhoods (barrios) that differ a lot between each other. BELLAVISTA – is very easy going, pleasant area with lots of art, murals, beautiful houses, small bars and stores.

SANHATTAN – (yes, Santiago has its own MANHATTAN 😉 ) is a very modern district, with sky scrapers, high buildings and lots of white-collars people walking around.

PLAZA DE ARMAS – one of the main plazas in the city, Surrounding the square are some historic buildings, including the Metropolitan Cathedral of Santiago, Central Post Office Building. It is full of tourists, locals, restaurants, shops as well.

…has wonderful urban park – called PARQUEMET. It is placed in the north part of the city. Within Parquemet area is located the second highest hill of Santiago called Cerro San Cristóbal (San Cristobal Hill), Japanese Garden, numerous routes for runners/hikers/cyclists. You can discover the parc from the higher perspective – taking a cable car that links the base of the hill with the top.

…has the craziest street market! MERCADO DE LA VEGA is a huge market located in the heart of Santiago. You can find everything there, food, fruits, vegetables for much lower prices than in average supermarkets, as well as, textiles, bars, restaurants. Its vibe is totally uncomparable, you must watch my vlog from my visit there last week

…has amazing WEATHER. I am lucky to be there now at the end of the Summer and beginning of Autumn. The weather is fantastic. Fresh, chilly mornings (with average 12-14 Celsius) and 26-28 degrees during the day, without humidity and wind, this simply makes a perfect time of the year to visit Santiago!

PRICES

To my surprise, it is not that cheap as I expected. The prices are rather high and like in some European cities such as Milan/Berlin/Barcelona

Local currency is Chilean pesos. 1 American Dollar = +/- 660 Chilean Pesos

To have a better understanding, here is a list of some basic grocery and bar prices:

1.5l of water – 800 pesos
1kg of bread – 1,500 pesos
1kg of cheese – 6,000 pesos
Lunch at restaurant 5,000-9,000 pesos
Espresso at bar – 1,200 pesos

BARS & RESTAURANTS

Santiago has a lot of cute outdoors bars which are perfect for study/work

By walking around the city, I discovered few coffee bars / local restaurants that I would definitely recommend to anyone who visits Santiago: café Beppo – located close to the Shopping Mall in quiet street of nearby residential area. Has a lovely patio and smart menu with reasonable prices.

La Maison Nice – I discovered it by accident, on my way to casting, it is a colorful bar/restaurant with mosaic tables and shadowy area, perfect for drink/lunch/weekend brunch.

Espeacio Diana – this is really a jaw-dropping place! One of the most atmospherical restaurants I have seen in my life. This place is a must if you want to experience a magical evening! It is located on the backyards of the old church. Its interior and design amazes, “the mess” and “disorganization” makes such a charm here, there is everything mirrors, old staircase, rustic beds in the dining areas…. And vine… yes do not forget about Chilean vine! It is simply the best 😊

 

BE CAREFUL!!!

  • If you are sensitive to change of water and different bacterial flora, you may suffer due to Traveler’s Diarrhea. Unfortunately, ☹ I was unlucky to get poisoned from the ice cubes from the fresh juice I ordered during 2nd day of my arrival here…. Afterwards I spent 40 hours in bad, poisoned, with fever as well… I did not expect it may happen to me here but it did. (Similarly like in Turkey/ Israel) Be prepared and take some medicines with you, electrolytes in powder to dissolve in water. In local pharmacies look for DIAREN (this drug helped me to recover!)
  • Drivers are crazy 😉The like too (over)use their car horns. With or without any reason, simply be careful when you are crossing the street, especially in the city center!

I hope that this guide will help you to get to know Santiago a little bit. More posts are coming soon but in case of any questions, please do not hesitate to contact me, I will be happy to help you. 🙂

fashion | moda

Karl Lagerfeld

Two days ago the media published a terrible news “Karl Lagerfeld dies aged 85”.

I am still thrilled and shocked. I can’t believe that Karl Lagerfeld, one of the most iconic personality, the most powerful fashion designer, passed away.

Unfortunately, I have never had an opportunity to work with Karl Lagerfeld but certainly it was one of my dream to meet him in person. His unquestionable talent and professionalism will be missed.

Karl Lagerfeld was born on 10 September 1933 in Hamburg. From his early year, he was working in fashion and dedicated his entire life to it. His vision and passion changed the world.
He worked with the most famous fashion houses, as the creative director of Chanel and as the creative director of Fendi. Additionally, he created his own brand called ‘Karl Lagerfeld’.

His characteristic style – black glasses, white collar and fingerless gloves, would be remembered forever.  Karl had a legendary charisma and was known for a sharp humor, but that is why everyone loved him as KARL LAGERFELD and adored his work, style, fashion and photography. His entire career and achievements had a huge impact on the 20th and the21st century.

I made a research and found top #10 the most inspiring quotes of Karl Lagerfeld. I believe those words willmake all of us to think.
You can apply them in every aspect of our life, no matter if you work in fashion business or not. They are unique and timeless for me.

“The only love that I really believe in is a mother’s love for her children.”

“Never use the word “cheap”. Today everybody can look chic in inexpensive clothes (the rich buy them too). There is good clothing design on every level today. You can be the chicest thing in the world in a T-shirt and jeans — it’s up to you.”

“Don’t look to the approval of others for your mental stability”

“Stuff your brain with knowledge.”

“I want everyone to wear what they want and mix it in their own way. That, to me, is what is modern.”

“Music gives color to the air of the moment.”

“Keep the best, forget the rest.”

“I like to reinvent myself — it’s part of my job.”

“I love classic beauty. It’s an idea of beauty with no standard.”

“I’m very much down to earth, just not this earth.”

Karl and his extraordinariness will be missed. The world has lost one of the greatest.

R.I.P.

running | bieganie, sport & fitness

3… 2… 1… FALSE START!

Hello guys today I am writing about the unpleasant topic.
The topic that I thought I would never write… maybe I said it wrong, the topic that I would never like to talk about, I’m talking about INJURIES.
(I also can say that this will be a long post, so get yourself a good cup of tea or coffee 😊 )

Yes unfortunately, I’ve got injury 6 weeks ago.

And I totally didn’t expect it. I think this is the most annoying part of injuries that you can never expect them. But, unfortunately they do happen and one of them happened to me.

In my previous post about my running achievements in 2018 you can read that it was very prolific year! I really wanted to start this new year 2019 full of energy.

On December 31st, I participated in my very last race of 2018. It was pretty awesome cross-race (10km). I finished it with my personal best. My final time was 41 minutes and 15 seconds, improving the result from 2017. I felt really great after the race, without any pain.

After 10km cross-race with @Dominika Stelmach !

However, probably it must have been the beginning of my injury. Since the same night during the New Year’s Eve party with my friends I felt a tiny and itchy pain in my groin. It was a bit awkward but nothing major. I ignored it and I didn’t care about it that much.

The following day I woke up only with sore muscles after the race. I stretched them and everything was ok.
The following days I run 1-2 times that felt really good.

I arrived to Milan and had fartlek run on January 4th and long run on January 6th. That Sunday was my last run, my last long weekend run.

While I was running, I accidentally felt ache in my groin as someone was pointing it with needles inside muscle. That was very difficult to explain.
I felt that my (left – injured) leg did not want to move as smooth as I wanted. I got back home and as soon as I stopped running, I walked… but I could not walk!
I felt really sharp pain that didn’t allow me to move my leg and I think I’ve been lying on sofa for about 15 minutes before I took of my shoes, clothes and went to take shower. That was really bad sensation which I had never experienced before. I realised that IT WAS NOT GOOD. But I didn’t want to panic. However, I remember that day and any simple activities: having a shower or grabbing something from the floor, standing on a single leg (my left injured side) was hurting me like a h**l.

That day I couldn’t even walk with my friend and get to the car and get off the car! We planned to go ice skating that day… But I ended up looking at my friends from the podium and freezing next to the ice rink instead of skating with them.

My very first night Sunday/Monday was a real nightmare. I couldn’t lie straight or toss around in my bed. I could not find any comfortabe position for myself in the bed.

The following days (the first day, straight after injury, as well!) I’ve been putting lots of arnica gel and ice on my leg. On top of this I was taking some anti inflammatory drugs. However, after two, three days there was no significant improvement. I started to understand I really need to see a doctor so I could get diagnosed and receive proper treatment. But… that is when my mystery only begun.

You can believe, or not, but I have visited 5 different doctors since I got injured and… I still do not know what I am/was suffering for.

First doctor (without even touching me 😀 (!) told me I got strained adductor and advised me to take an antiflammatory drugs and rest for few more days.

However, I felt that this pain is not reason of my pain, so I went to another doctor. He advised me to stay at home for 2 weeks, using crutches and not walking/moving at all.
For me that was still not a clear diagnose. I needed to find the reason and source of my pain not only to lay down and wait for marvelous cure.

At the same time I was still doing my castings and working… I was incapable of putting trousers while standing on one leg. I really had a problem!

Day by day, my pain was slowly fading but still I was limping and walking like a zombie 🙂 bended towards my left side and pulling my leg behind me, stopping every 200 meters since I got the cramps.

But! Let me say something, I have found a solution. I was moving around the city and doing my castings with bike! That was a relief and NO PAIN at all during cycling. Only the walking (And running…) was causing me a pain. Taking it a bit futher I slowly started incorporating streching and strengthening exercises and going to the gym. Pain was decresing… BUT WAS STILL THERE!

I started to google and search on YouTube, I have managed to ‘self-diagnosed’ probably 10 different kinds of injuries, including hamstring syndrome, pubaglia, hip pain, tendenosis, hip dyslocation, lipsosas muscle strain. Literally almost every kind of injury you could imagine.

I managed to go to physiotherapist but he couldn’t help me. He adviced me to see another doctor. I visited him the day after. But doctor couldn’t do much, he prescribed me only a prescription for X-Ray and RMI.

It was the moment that I got scared!

Before having had my X-ray and RMI done I went to another recommended doctor to make examination with ultrasonography. During the visit he told me that all my muscles were completely fine, he found ONLY a tiny stretch around outer hamstring. He asked me also “Have you ever broken your hip/ leg? Have you got any crush? In past?” I was shocked, answered “No, I have never had”, which was a true.

He told me that there is some visible stretch around outer hamstring tendon and I suffer for hamstring syndrome. He recommended me to stretch my hamstring, strengthen glutes and core muscles.

You will hate me and say that I am crazy, but I was confused. I did not want to believe it is hamstring as this dull, itchy pain was still in my groin. My mind started to overthink and I had no choice and no more doubts I really needed to make the X-ray and RMI.

The following day I had my X-ray done (during the examination I asked the lady to take quick picture from the screen so I could share it with the doctor who advised me it).
Straight after leaving the laboratory, I sent it to him and he texted me “Aleksandra, you need to rest. There is probably a stress fracture in you hip”.

My XRAY

I was shocked :O. “Fracture?!” “In my hip?!” “How can I have a broken bone?!”.
Doctor was not 100% sure and he told me to not stress until I had my RMI done.
I made an appointment for the soonest possible date, in three days.

The following day, I received the official report from X-ray laboratory done by radiologist. The report said basically that I am completely HEALTHY, THERE ARE NO STRESS FRUCTURES. BONES, JOINTS were completely fine.

Having this reported, I was getting crazy and asking myself “Doctor says it might be a stress fracture”, “Radiologist says my hip and bones are 100% healthy”

The only hope to solve the problem was in RMI.

Finally I had it done. I was eagerly waiting for the examination. (It was my first RMI in my life. Actually I had expected it to be worse. In total it was quite easy and relaxing :D… Ok, a bit boring… Laying down for 15 minutes in small room with huge machine over my lowerbody… But it was quite realxing actually, I almost felt asleep! :D). Anyway, in two days I expected to have the report and results.

I picked it up on that day… and… The results of RMI said that my muscles, bones, tendons, hip, leg… WERE COMPELETELY HELATHY

WOW! I sent it to the doctor, he said that in that case if X-ray and RMI were negative (meant they did not diagnosed anything) that means I only need to fest few more weeks and stretch/strengthen exercise, and come back to run in couple of weeks…

So I visited 5 doctors, made my X-RAY, RMI, USG and there was still no clear answer why was I suffering.

I sent the reports to the doctor who made my ultrasonography examination and he asked me to visit him the following week. Few days later I again went to him and showed my x-ray and RMI. Eventually, he said there is no stress fracture. I pointed him one spot on the x-ray (marked earlier by my best friend. The spot was close to the pubic bone).
Doctor was not 100% what is it but after analyzing my talks and history of injury he gave me a diagnose: “Avulsion fracture”

Having that said, I started to google it and most of the symptoms look like mine, so I am 90% sure that this my real injury.

Taking into consideration all different opinions and diagnosis I am a bit sceptic. Luckily, I am got home on Friday for two days and I managed to visit sport-physiotherapist so to be 100% sure and finally calm what is/was wrong with my hip.

Now I feel almost no pain and I have green light to start little jogging. With plenty of stretching, strenghtening, rolling every day!

Having those 6 weeks out of running had the drawbacks and positive sides at the same time.

Being not able to run for this period was heart-killer as the weather in Milan since I arrived had been amazing! Very sunny, dry, chilly weather perfect for running!

But I’ve been going to gym, I’ve been cycling around the city (what is very surprising is the fact that cycling didn’t hurt me at all during this time period!), I’ve been going to the swimming pool every second day and I improved my swimming skills for breaststroke and crawl.

I learned also that since it’s been really difficult to understand what is going on, I will advise to myself and all of you that if you ever got any kind of pain or ache don’t ignore it! You should always check it and pay attention. As one more training can exclude you from the sport for a long time. It is better to slow down, take few days of break, week, make a treatment and check it. If body gives a signal you should really stop. Never ignore any different ‘ache’ and ‘pain’. I am not talking about sore muscles but If you have a sensation of something ‘completely new’ that it NOT OK.

I am with good thought that the injury is slowly going away and I am working to make a good solid plan not only for now to heal but also for future. To involve and change some of my gym routine exerices and add more runner-specific exercises, more stretches and smarter running training.

I hope that I am on a good track and I will make make the best out of 2019.

Have a safe running! Take care of yourself and your health!
Will keep you posted about my running.

diet | dieta, nutrition | odżywianie

Caffè d’Orzo

I am back to Milan since beginning of the year. I feel like I am slowly getting more Italian and getting some Italian habits 😉 . Let’s talk about one of them…
Italy = COFFEE, right?!

I can bet that a cup of aromatic espresso is one of the first thing that comes to your mind when you think about Italy.
But! Let me tell you that here in the country of pasta, pizza and gelato (ice-cream) there is an alternative to a regular coffee… Caffè d’Orzo !

Barley coffee, café de cebada (in Spanish), cevada (in Portugese), kawa jęczmienna (in Polish), all above name the same awesome drink!

Let me tell you why barley coffee is just SO good!

  1. It is caffeine free!
    Orzo is made from roasted ground barley grains, which can be put through a regular coffee maker or espresso maker. It doesn’t contain caffeine, caffeine-avoiders can enjoy it.
  2. Nutritional drink
    Barley coffe supports the digestion system since it contains inuline which promotes peristalsis of intestines.
    Limit the risk of various cancers including: colon cancer, blood, bone, skin, pancreas, bladder, pharynx, lung and others.
    Delays signs of wrinkles and age-related aging. Regulates the level of sugar in the blood and thus protects against diabetes.
  3. Full of minerals
    Barley is a source of thiamin, niacin, folate, riboflavin, iron, calcium, potassium, phosphorus, magnesium, manganese, zinc, and selenium— all essential vitamins and minerals!
  4. Tasty and great for kids!
    Orzo coffe is a really tasty hot drink. Kids can drink it with a little bit of almond-milk (to make it a bit sweeter).
    It is a great alternative for morning beverage in the winter time.
  5. Cheap and affordable
    You can grab it anywhere in Italy. It is very popular drink.
    Once you are in Milan or any other Italian city, you must try this aromatic coffee.Personally, I recommend to buy it and prepare  yourself at home, anytime! 🙂
    Enjoy!

    My breakfast with the cup of caffe d’orzo 🙂
Personal

Make 2019 your best year yet!

Few days ago I posted and summarized my running accomplishements in 2018.

Today we are having first weekend of New Year. After spoiling ourselves during Christmas Holidays, New Year’s Eve party, spending lots of time with family & friends, having our inner batteries charged, it is worth to set up a new plan and make new year’s resolutions.

I have never done and believed in them as much before. This year I am really into it. My mindset has changed a lot since last year and I really want to make 2019 best year ever, I want you to do so as well!

My list of resolutions is almost completed. I want you to try to make your own and stick with it. While I was making my list, I thought about this guide below that should help me and you in achiving our goals:

  1. Keep calm and… be honest with yourself
    Go somewhere where you can stay on your own, go for a walk/run, go to some new coffee place and write down all your thoughts and feelings.
    Be honest. Do not worry, we all have our weak and strong sides. You do not need to lie to yourself. Put down everything you think about. Ask yourself what do you want to improve in your life? What should you change? What should you limit/eliminate? What can you do for others? What do you dream of? What do you want to achieve?
    There are many questions and dimensions you can dive into and ask yourself.
  2. Make a REAL list and carry it everywhere!
    Write down everything you want to do this year. Whatever is written, gets more important and memorized by your brain.
    Keep this list always with you. Either on your laptop (if you made a digital list) or on a separate paper that you put inside your calendar.
    Put it in the place where you can always reach to and check it whenever you are confused or bored. It helps you to track your daily progress.
  3. Visualise yourself in January 2020
    The power of visualization is underestimated. It is imporant to set a plan and stick with it. Close your eyes and imagine yourself in the next 365 days. What person can you see?
  4. Small steps and patience
    This is one of the most important element of the whole process and self-developement. You must understand that nothing happens at once. Everything takes time, it is important to be aware of it and to work toward your goals gradually, step by step. Small activity, little change of the habits everyday, makes a difference within a week, month, quarter and year!
  5. Limit the ’empty’ time to the minimum
    Try to limit the time spent on social media. Spend more time with people around you when you are in company. Talk to them. Do not just stare at your mobile. When you wait in the queues/at the airpot/sit in the metro, make the time the most effective for youself – read a book/listen to the podcast/write down few words for your resume/blog, make pictures you can share later, learn few new words of the foreign language you have always wanted to study.
    When you count those ’empty’ minutes during the day altogether, you will realize how much time you have wasted. Try to avoid it and use your time effecitvely.
  6. Do not panic and be responsible for your trips
    Nobody is perfect, not everyday we can solve all the problems and tasks of our list. It is ok when sometimes something goes wrong – it is part of learning and a way to develop new skills. Before going to sleep make a honest summary what have you done that day. What have you accomplished? What could you have done better? Do not worry. Tomorrow is another day and new possibilities!
    Stick to your plan and do not give up!
  1. I hope that this list will make you think more clearly and contribute to make best version of youself this year!
    If you haven’t written down your resolutions yet, do not worry it is only January 5th today so you can still keep up with and perform.Relax, sit down, write it down and keep track of your daily progress!
    Are you in?!
running | bieganie, sport & fitness, Uncategorized

2018 Year Summary

Here we are again…
Hard to believe but New Year’s Eve is around the corner! 2018 is over!
We are all getting one more year older, that’s for sure.
Stronger? Smarter? Better? I hope that this as well…

Before listing down and diving into New Year’s resolutions it is good to sit down, preferably alone and focused, take a piece of paper and write down our achivements of last year.
What have we done? What haven’t we? What can we learn from our failures? Remember, life consists of good and bad experiences, successes and failures, we learn everyday and we should uninterruptedly evolve and improve ourselves.

To the point,
I have made my list of running accomplishments in 2018:

  1. 5k sub 20 minutes
    In May I have raced in my hometown and broke 20minutes at distance of 5k!
    It was my debut at such a short distance.
  2. 10k sub 40 minutes
    In 2018 I have raced twice at 10k, in Milan – final time 39m:22s (in May) and in Barcelona – final time 39m18s (in December)
    After 2 years of consecutive running I have broken ‘magical’ line of 40minutes at this distance.

    2nd place in Barcelona

    Sub 40 minutes happiness
  3. Half Marathon sub 90 minutes
    Another border has been broken.
    I have raced in 3 half-marathons this year. In Paris (in March) – final time 1h28m12s, two weeks later in New York – final time 1h30m36s and in Monza (close to Milan) – final time 1h28m08s (in September).

    On the run – FitBit Semi de Paris 😉
  4. Debut at MARATHON
    That was probably the biggest accomplishment in terms of racing in 2108. I had finally courage to face with this MIRACLE distance. 42,195k beaten in 3 hours 16 minutes 55 seconds -> UNFORGETABLE RACE

    PZU Marathon in Warsaw (at around 23 km)
    POST MARATHON VICTORY!

    Overall, I participated in 7 different races, in 5 countries. I set personal best at every distance.
    Now, looking at my BIPs and medal I can really see that my morning trainings and hard work really paid off.

    Tomorrow, I am racing my very last race of this year. 10k cross-trail race in the nearby forest Lagiewniki-Park.
    It will be very muddy and fun race :)). After it, it is time to celebrate and set up plan for 2019. To be better and stronger person (and athlete) then ever before 🙂

    New Year’s Eve 10k Race year ago
running | bieganie, sport & fitness, travels | podróże

RUNNING IN LONDON

This post is a continuation of Running Routes Series (#RRS)
The first part you can read here -> RUNNING IN MILAN
*If you encounter any problems with displaying the endomondo logs and maps – please follow me there, my nickname is olinkaz93

Today I will share with you my experience as a runner from London.
We all know that London is a really BIG city! Its population is estimated of over 8000000 (8 milions!) people. Yes, that is a lot. Obviously, the city is huge and there are many areas for running. 🙂 Including the bank along The River Thames, well-known Hyde Park, modern Queen Elizabeth Olympic Park and much, much more.

I have spent whole October this year in London so I had a bit time to get familiar with the city, check the list prepared for you below and choose the destination upon your next visit in London 🙂

  • Hyde Park
    I believe this is the place number one on the runner’s list in London. Hyde Park is popular and well-known among all tourist heading to UK. I am sure that once you think ‘London’, you picture in your mind The Buckingham Palace and The Queen, Big Ben and… Hyde Park. And it totally understandable, as Hyde Park has all what you need! Ponds, beautiful gardens, cute bridges, lovely alleys and great routes for cyclists and runners!

    Yes, I have cycled in Hyde Park as well 😉

    I have run a few times in Hyde Park and there are so many paths you can choose from that it is almost impossible to cover them all 🙂
    This is a really great place to run around and explore. It is great for easy long runs as well as interval trainings since there are many flat and straight lanes. What makes Hyde Park awesome is the fact it is really calm  and thanks to its size (it covers an area of 350 acres) once you are there you can really dive into it and forget about the surrounding crazy city 😉

    Just one loop around Hyde Park is 6 kilometers long!

    Here is the log from one of my long runs I had in London (as you can Hyde Park was just a part of that training)

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    I attach below link to the map of Hyde Park from its official website.
    https://www.royalparks.org.uk/parks/hyde-park/map-of-hyde-park 

  • The River Thames and bridges
    This is one of the most fun route in London that you can run through. Being a tourist and runner at the same time, who does not like it?:)
    The River Thames, its banks and multiple bridges crossing over make it right! You really cannot get bored around there. In one single run you can see many landmarks, including: Big Ben, London Eye, Shakespeare’s Globe Theatre, Borough Market and Tower of London across the side! And guess what? It is not over! Make it even more fun and not only pass but also cross all the bridges linking both sides of The Thames at any combination you want!
    Let me list some of them, starting from the west side you can tick: Westminster Bridge (linking Westminster on the west side and Lambeth on the east side), Golden Jubilee Bridges (which are pedestrian footbridges) which flank Hungerford Bridge (linking Charring Cross from the north end and Waterloo Station at the south end),  Waterloo Bridge (which views from are widely held to be one the finest in London at ground level – you can spot London Eye, Westminster, Canary Wharf and much much more!), the next is Blackfriars Bridge (located just a step away from Tate Modern gallery art), Millenium Bridge (which is a steel suspension bridge for pedestrians, beautifully lighted by night and also its northern end has great view for City of London School below St Paul’s Cathedral), Southwark Bridge (always busy with buses, cars, pedestrians, cyclist….), London Bridge, often mistaken with the following one – the last but not the least Tower Bridge (it is a suspension bridge that crosses the River Thames close to the Tower of London and has become an iconic symbol of London)…

    The map above is a little snap from my jog along The Thames – excuse the endomondo GPS map issues 🙂

    Whoops that is a lot like only for ONE run! Isn’t it ;)?
    I really enjoyed this run but make sure to go for it either in the early morning or on the weekends, otherwise you will get stucked with all the traffic 😛

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  • Regent’s Park
    Regent’s Park is one of the Royal Parks of London (as Hyde Park). It lies within north-west London. It surrounds Regent’s University London and the London Zoo. I was lucky to live quite close to that park so it became my ‘second’ home and partner (in crime) for many workouts.
    The park is very well maintained and apart from numerous alleys has two distinguishing rings – the Outer Circle (4.45 km) and an inner ring road called the Inner Circle (1 km).
    But the runners are may watch out all the bikes around there! The Outer Circle is used by road cyclists. Many of  amateur cycling clubs meet there regularly to complete laps of the Outer Circle. So be careful when you are there 😉
    Apart from the asphalt circle roads inside the park, you can jog around pond, beautiful alleys and finish the workout with fresh coffee at one of the cute cafeterias or visit Zoo? 🙂

    Regent’s Park is definitely a great place for any kind of training – longrun, interval, tempo, fartlek it is just up to you what you feel like doing.
    As you can see, this park has a big potential 🙂

    The link below is a great map of running routes in Regent’s Park taken from the official website.
    https://www.royalparks.org.uk/__data/assets/pdf_file/0003/41673/regents-park-running-routes.pdf
  • Primrose Hill
    This small park lays very close to the Regent’s Park, on its north side. As it name suggests, it is HILLY ;). Oh boy… I remember the day when I did hill workout there, it was… tough! The good part of this is the fact that you won’t be alone. There are many other dare-devils going up against those hills. But, in the end, if you are lucky with the whether, on the summit of you can find a solace in a panorama view of central London.
  • Regent’s Canal to Little Venice
    Are you looking for some scenic path along canal? Then you should try and go to Regent’s Canal. It is probably the only traffic-free way to move from east to the west (or from west to the east 😉 ) side of London. Regent’s Canal connects Lime House and Little Venice. It is possible to walk/cyclle/run along this route almost non-stop for 15 km! Totally free of traffic and in the heart of city! Sounds crazy? Maybe 😉 But you should go and check it. I have experienced a great run starting off at Regent’s Park, where I hop into the Canal (but you can start anywhere else) and run towards Little Venice (which is another lovely neighbourhood in London with narrowboats and scenic villas)
    I would not recommend this route by night, it can be slippery and really dark. I have tried once to go there in the evening and I must have given up and returned after 1 km…

    C stands for the route along Regent’s Canal, R stands for the Regent’s Park
  • Clapham Common Park
    This is a large triangular urban park in Clapham, south London. It is a busy park with a big range of  sporting facilities, including a running track, bowling green, cricket, football, rugby, a skateboard venue and much more. I have run there only once but it is definitely a good spot for training if you stay in South London.

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  • Queen Elizabeth Olympic Park
    The last, but not the least spot in London I need to include here is Queen Elizabeth Olympic Park. I have not visited it this time but I have been there 2 years ago during my very first race debut at 10k. I need to mention about it as I have good memories from this place. (I remember I was very stressed on that race day and had no clue how to perfom it. Eventually I ended up being 3rd among women and that was a day when I felt so many emotiones during the run. From the complete hesitation, fear, thrill of anticipation at a start line and an overdose of endorphines and happiness :))) (yes, yes, maybe I am crazy but that is exactly how I felt that day 🙂
    Meanwhile, back at the ranch, this Park is really impressive and has many sport facilites including the Aquatics Centre, Velopark.
    It is worth to go there, explore and feel just a little bit as a champion and Olympian during your training 🙂

    My 10k race debut – 41m53s – May 2016

    I hope you will find this guide as a handy one.
    And remember that running means freedom so do not limit yourself and try your own routes to dicover the city. As seen below 🙂

    Sometimes I am surprised with the shapes of my running maps 😛

    HAPPY RUNNING!