Everyone knows someone who has lost weight after limiting or eliminating carbohydrates from their diet. At the same time, the myth that is growing is that you can’t lose weight while eating carbohydrates. So how is it?

Carbohydrates are our most important source of energy and we need the energy to live. The younger and physically active the more (and so vice versa).

So we can eat carbohydrates – some. There is a difference between carbohydrates.

Simple sugars (eg glucose, fructose) are problematic and are known for their sweet taste. You can eliminate them completely or reduce them significantly (ideally 5% of total carbohydrate intake). Fructose is the most problematic among simple sugars. Fructose can be industrially produced and used as a sweetener, directly or in the form of a syrup. After her use, much more than other sugars, new adipose tissue is formed. The body is not able to metabolize it effectively to energy, so it stores the unusable surplus as a fat supply.

In addition, white flour products, potatoes, and more than 1-2 pieces of fruit a day are still problematic.

Polysaccharides are a neutral energy source. One of the most important polysaccharides is fiber, which in turn supports our health and lean figure. Fat tissue does not form until our energy intake is repeatedly higher than our body’s needs. Simply put, when we eat more than we need.

Polysaccharides are the best in the most natural form. Millet, oatmeal, buckwheat, wild rice, quinoa, legumes. When pastry, so sourdough, rye, wholegrain. And most importantly. On an imaginary plate, carbohydrates take up 1/4 of the surface, no more.

When losing weight, I see it with carbohydrates as follows:

  • drinks just unsweetened, no lemonade and juices;
  • do not eat white flour, white rice, and their products (yes, neither puffed bread)
  • cut potatoes
  • dairy products only white, not flavored
  • no sweets bought (cookies, chocolates, donuts, cakes);
  • get rid of sweetened flavorings (ketchup, dressing) and processed foods overall;
  • bake at home only on special occasions and add only half of the sugar in the recipe;

Do you lose weight when you completely exclude carbohydrates? Certainly, because you will significantly reduce your energy intake. Will you last for a long time and will you enjoy it? The great majority of us do not and for you, the answer is a balance, adequate intake of all nutrients, and limitation of simple carbohydrates.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu


Everyone wants to achieve something in life. For most people, the journey begins by setting a specific, challenging, achievable goal.

Some time ago I set my goal to finish half marathon run. Exactly how the goal supposed to be my goal was to be challenging, measurable, motivating, realistic and exciting. I did not forget to visualize the achievement of the goal, I saw myself crossing the finish line and felt the right excitement, joy, and satisfaction from completing the race.

 I chose the proper training process to achieve a reasonable 2 hours for me to run the half marathon. I found and studied information about what I need to complete the run, I divided my training into weekly sections, running, fitness and strength training sessions as well as days and ways to relax and unwind. So I went on a training trip to a half marathon race. I’ve enjoyed whole training time and then the day D came and I was standing at the start of the race. The whole race, 21 kilometers was amazing. I ran relaxed and enjoyed every meter of the track. And then.  After crossing the finish line and tearing the finish tape was … the end. Goal accomplished. The feeling of pride and satisfaction but very soon outweighed feelings like – What next? I realized that the great process to reach my dream was over and I had to find and set another, different goal. I had to revise my dreams again and choose another one.

 That was probably the most challenging part of the process. I realized that the goal itself was not really the most important thing. It actually served as a beacon to which I’ve been heading. I changed the word goal to the word destination. As a place to arrive and then I can go on. I realized that the path that leads to the destination is the most important and entertaining part of the process. It is the strategy that keeps conscious control of each step. Do you think that when you focus instead of goal rather on strategy, on the quality of your training, do you reach the goal? I think so. To me, it sounds like the goal says: „you’re not good enough. Once you’ll reach me you’ll be good and happy“. Kind distressing, isn’t it?

 Still, I don’t mean to say that the goals are useless. We know where we are going, where we want to arrive. By my experience as a coach and human, I‘m sure much more effective is to focus on the system. The process and every single step we bravely take towards the goal. And of course, because the present moment can change things during the process, our direction and goal may change. We can find that our preferences and expectations have changed on the way. For example, from the half marathon, the entire marathon is the goal. But the path we are going through continues every step forward. So think about the strategy, the process that accompanies us at every step of what we do. Aiming to what and who we want to be is crucial. That’s what I really enjoy. And remember. We’re always good enough.

Are your steps well planned? Let‘s go!

This article is prepared for you by:

Roman Lejčko

Life Coach and Personal Trainer. I help others on their way to a great physical and mental condition. Looking back over my life experiences I see the progress of human life is going through. Not always easy with lots of challenges. I’m here to guide you through challenges on your life path down to joyful life. Some more info about me.


Vegans do not consume any animal food and often do not, either, use animal products.
For some, it is just a matter of eating, on the other side for most vegans it is about how we interpret our world overall. Vegans want to contribute to a sustainable life on our planet, leaving as little carbon footprint as possible and not engaging at all in any cruel treatment of animals.
It is always a good practice to double check any lifestyle that we adopt (or intend) to adopt. So what is missing here?
Two vitamins are missing in a vegan diet.
  1. vitamin B12: Its only source is just from animal food. If you have heard that it is also produced by bacteria in our intestines, a point for you, but those bacteria produce it for your own use. The vegan solution is via dietary supplements.
  2. vitamin D: the source is via animal foods and sunlight. In our winters, it is necessary to replenish via tablets or drops.
Vegans may have also a shortage of some microelements. Appropriate food combinations will eliminate this risk:
  • Iron, of course, is found in plant sources, which, however, only have a significantly lower absorption capacity. About 5% against 22% of animal sources. That is why it is necessary to use all means that can increase the absorption to a sufficient level;
  • vitamin C (for vegans) and omitting coffee and tea. Herbal sources of iron are (dried) fruits, green leafy vegetables, nuts, seeds, and legumes.
  • Zinc: vegans have fewer options but can get it from legumes or cereal sprouts.
  • Calcium: as with iron, it is not so much about resources but absorption. We will increase it with sufficient intake of vitamin D (which in contrast may be lacking in vegans), movement and diet without sugar. Vegetable sources are broccoli, cabbage, kale, poppy, and almonds.
  • Selenium: may be in short supply wherever arable land is poor on selenium. Brazil nuts are, for example, a good source.
People who do not know veganism will most often argue that vegans lack protein.

Proteins are not a problem, it’s up to their building blocks, amino acids. Achieving a sufficient amount of all essential amino acids in a vegan diet requires always combining whole grain cereals with legumes and/or nuts. The problem lies in the mechanism of limited amino acids. We will use all the amino acids only to the least represented level. While all are well represented in meat, there is always one amino acid too little in plant sources. A suitable combination will increase the limit amino acid and consequently the usability of all amino acids.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu


„A“and „B“ types of behavior were introduced by cardiologists Meyer Friedman and Ray H. Rosenman in the 1970s, and this issue has been alsoadopted by the psychology of health. A – type behavior is characterized by competitiveness, ambition, a strongneed to be assertive, a tendency to perform several activities at a time, a lack of time, and a sense of time preassure. Demonstration ofhostility, aggressiveness, competition, and overall hyperactivity are more significant in this typeof behavior.

Persons with B – type behaviordisplay characteristics opposite to those in theA – type.The behavior of these people is much more relaxed, content, unafraid. B types rarely wish for many things in aconstantly reduced time. These people are more focused on the environment than on themselves. Their movements are smoother, their voice is calm, leveledand unhasty.They are not troubled bysmall things, have a more even-keeled mood and devote more time to out-of-work activities. Their ambitions can be as big as those of A types, but their efforts and results of work are more likely to satisfying and delivering self-confidence. B typebehavior is steady, more calm, “healthier”.

A type behavior is considered to be a significant risk factor for coronary heart disease (CHD). It has been found that there is a significantly higher incidence of persons with such behavior in CHD patients. Due to the high enthusiasm of A-types, the persons  this tendency are also more prone to the „burn out“syndrome. This type also occurs to a greater extentamong persons with increased nervous instabilitym and in termsof profession in managers.

How to prevent CHDin A types- aerobic exercise activities, including sports and exercise! Even just12-week aerobic trainingprogram can help.


Top Manager “Mr. Man“has health problems associated with the combination of high levels of stress in his work environment and A type behavior. He visitsa doctor,who recommends that he engage in sportsto compensate for his workload. “Mr. Man “starts to practice tennis. He tells himself ” I am already doing sporttwice a week.” Here comes the cardinal questionthough, what kind of sportactivity is appropriate for him in this case. Why not tennis? This type of sport can be yet another risk factor in certain situations. What’s going on in playing tennis? When the recreational tennis players acquire the basicskills of the game, they will in effect start playing competitively, be it singles or doubles. The question becomes, who will win. Thus, “Mr. Man “is once again in a competitive environment and experiences tension. Scientific evidence confirms the importance of aerobic  activities, such asswimming, cross-country skiing, running, jogging, cycling and cardio training at the fitness center, as a prevention and compensation for A type risk behavior with regard to CHD.

(Based on the scientific work of M. Friedman, R. H. Rosenman, C. D. Jenkins, H. S. Friedman, S. Booth-Kewley, J. A. Blumenthal et al.).



Expert in Sportand Exercise Psychology


I doubt anyone will be surprised that sports and no alcohol are good for us. Sports and alcohol are like day and night.

Let’s look at the areas in which sports benefit us and protect us:

  • maintains our optimum weight
  • benefits the muscles, bones and protects us against osteoporosis
  • after food there are no inflammatory conditions that can lead to atherosclerosis
  • can prevent diabetes, cardiovascular diseases, locomotor system diseases and a number of tumors
  • contributes to increased mental well-being, reduces stress and anxiety
  • helps rest and quality sleep

And let’s see! They are almost exactly the same things that alcohol is destroying or expose us to a higher risk:

  • contributes to overweight, and consequently to other civilization illnesses
  • increases the risk of cardiovascular disease
  • increases the risk of digestive tract tumors
  • heats the liver and causes liver disease (cirrhosis, pancreatic inflammation)
  • it causes drowsiness and numbness, but it brings a shallow and poor sleep

Do you know what is the main factor that will prevent you from regular exercising? Alcohol. Being smoking will also do its own. Drinking alcohol takes a lot of time, among other things. As soon as a person stops drinking or significantly reduces their consumption, an unexpected space opens up to new activities that often involve sports and movement.

Alcohol and sport are not just what is bad or good for us. They are interconnected vessels – the more you put yourself into the life of one, the less space remains to the other.

Runners, fond of beer, please do not hate me. I also recall the conclusion of my fastest half-marathon, where during the last two kilometers I only had the vision of a depleted pint. But I did not drink a bottle of wine for the three months of the half-marathon training.

It always ends in one thing: what we want most in life and what we most value.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu


The fashion wave of intermittent fasting is amazing. Just try to google “intermittent fasting” and the results will blow you up. However, it would be a shame if fasting as a fashion trend would stop. Fasting is not a snap. The majority of the population has (mainly) been fasting mainly for religious reasons. It has a good reason – the fasts are physically and mentally deserving, and it costs nothing.

Fasting is a voluntary meal delay for a certain time, from 12 hours to several days. The shorter the fast, the more regular it holds.

Intermittent fasting can take place every day or every other day, when fasting is held for 16 hours a day, and the remaining 8 hours is reserved for meals. Some practitioners still extend the fasting window a little longer, in the ratio of 19 hours without food to 5 hours for eating. Logically, a significant part of the fast comes from sleep. Breakfast eventually announces the end of time without food: “break-a-fast”.

Fasting maintains optimal weight, reduces insulin levels and stabilises glycemia (blood sugar). It will give the digestive tract time to rest and regenerate. The body that is not burdened with digestion relaxes better, the sleep is deep, and after awakening you are fresh.

Longer fasts (24 hours and more) are cleansing. The body begins to deplete energy and generate material by consuming all excess (fat) or damaged (non-functioning cells) to provide energy and build new structures. As if instead of the endless repair of the old, dilapidated house, it was totally demolished and rebuilt.

Fasting does not cure. When people are confronted with a serious diagnosis and decide for long-term fasting, they unfortunately do not understand the possibilities and boundaries of fasting. Fasting provides the body with optimal conditions for self-healing – provided that the body is not yet weakened by a serious illness. Fasting will shorten your cure for colds, fasting is a great prevention of illness, but nothing positive can do with the ongoing serious illness.

Fasting is not for everyone.

Not suitable for acutely or chronically ill people (without doctor’s approval), underweight people and for pregnant and nursing women. It is not suitable for people with history of eating disorders and for chronic diets because their task is to find a balanced relationship to eating and to one another. Not suitable for people who eat unhealthy. Fasting is a superstructure that needs good basics and a healthy lifestyle overall. It may not be suitable for people who are hardly physically working or sporting. Losses slightly outweigh the benefits.

How do you start with interrupted fasting and what should you expect?

  • Start fasting after dinner and do not eat for the next 16 hours.
  • Drink regularly, clean water or very weak unsweetened teas.
  • If you feel a great deal of hunger, know it will ease. The hunger comes and goes in waves. Make your first meal light and eat slowly, you will not be hard on your stomach. Repeat the next day.
  • For all-day fasts, it is a good idea to supplement the salt intake with a mineral drink and count on the fact that the body can respond to stress, headaches, hives, etc. These symptoms should disappear or become very mild after few fasts.
Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu


Psychologists have been more intensively engaged with people’s mental well-being (people’s happiness) in the past twenty years. Martin Seligman has named five key areas that make up our mental well-being. These are positive emotions, positive relationships, flow, meaningfulness and successful performance. From this point of view, a toast sausage or sipping at a campfire clearly increases our mental well-being.

Let’s, however, look at how it looks on a plate. There are foods that will contribute to our sense of happiness and then are foods that are better avoided.

When we lose our mental happiness it is very important to pay attention to our diet especially when we feel longer exhaustion, irritation, and nervousness. We focus poorly, we are drowning in negative emotions, and we often have a melancholic mood. We are experiencing anxiety, depression and we cannot sleep.

The cause may be in the lack of vitamins B1, B3 and magnesium. These microelements keep our muscles and nerves system in good condition, participate in metabolic processes, and in the case of magnesium act directly as anti-stress. We need to accept them in the diet, the body does not create them. Be careful! Frequent consumption of sugar and alcohol exhaust their stocks two to three times faster.

Fortunately, there is a lot of food to supplement.

The following foods are Rich in vitamins B1, B3 and magnesium:

  • Nuts (especially almonds)
  • legumes
  • legumes and cereal sprouts
  • Flax seeds and linseed oil
  • oatmeal
  • fresh vegetables and fruits
  • Meat, liver and intestines
  • eggs
  • Mineral water Magnesium(source of magnesium)

Our mental well-being consists of many different parts. I do not give up whiskey and beer at my campfire. Sitting with friends eating any type of food is, of course, valuable. Equally valuable is eating a varied fresh diet. Prepare a warm oatmeal in winter mixedwith linseed and fruit, make a large pot of chilli con carne, some desserts, omit and reduce alcohol. The comfort foodmust be full of vitamins B1, B3 and magnesium, and we must it over and over again.

Danica Dobisová
Psychologist and nutritional counsellor. I help people to lose weight without dieting and forever. I follow the principles of mindful eating and teach people what and when to eat and how to create healthy eating habits. Here is more information.
You might be interested in a free eBook: Ebook: 3 návyky pro štíhlou postavu.


Everything that pushes our organism out of balance causes a stress response. “That which has caused us to be out of balance” is the stressor, and the reaction is called stress. It can be either positive in the case of good adaptation, or negative in the case of poor adaptation, which we also call maladaptation. In the extreme situation in which a person has exhausted all adaptive energy, the condition may become incompatible with life.

Let’s take a look at the circumstances under which an exercise or sports stressor can work either positively or negatively. Every training or exercise is a stressor to which our body has to adapt, such as by increase in endurance in the long term, or just by immediately increased performance of the cardiorespiratory system. In the area of ​​psyche, this may occur through the development of volitional
features or an increased motivation while exercising. These are examples of so-called positive stress, where there is a good response to the workload. We call this positive stress EUSTRESS.

What is DISTRESS, a stress that is negative? This may be a stressor in the form of a sports load, when the body reacts poorly to the stress, e.g. to the wear and tear of the joints; muscle imbalance that cause disc hernia; problems with falling asleep in the case of exercising in the late evening hours and the consequent fatigue due to insufficient sleep; exercise addiction, etc.

The stress response occurs on both physical and psychological levels, so both aspects of the stress response need to be taken into account.

How can the holiday season affect us? Let me bring up two extreme examples. If we believe that one week of exercise and sports will make up for the previous months of idleness, we are mistaken. In the best case, there will be only irritation without adaptive effects on one’s physical fitness. In people unprepared to handle the load, for example when skiing, it may happen that untrained tendons and muscles won’t hold a joint together when a fall occurs, resulting in injury. Also, a person who is used to regular sports training may be irritated by the limited space to engage in his or her activity, for example because of family gatherings, changes in the lifestyle routine, etc.

Even top athletes do not train the whole year; they have so-called regeneration period. It does not mean, however, that they do nothing for weeks. They simply reduce the training load, exchange activities for others for which they do not have time otherwise and which they enjoy. To start doing nothing at all would cause them a distress because the body has already adapted to a certain amount
of workload. Equally, if someone is physically inactive and suddenly starts to train “furiously” it causes distress.

Some advice: Everything takes its time. Be it gradual increase of load, appropriate intensity of exercise and time to relax. And as I already mentioned in the previous article, it must be fun. Whatever we do, let’s enjoy it!

Then even holidays can be a sports eustress. How? Those, who regularly engage in sports, can skip a few times, but not all – with a good feeling about having some rest. For those less prepared for a sports load, we choose appropriate sports activities. If we continue to use skiing as an example, we avoid at least the “black slopes”. Also, a fast walk with our loved ones will substitute for individual jogging.

Holidays and vacations are not only at the end of the year, so let us approach them reasonably throughout the year. To enjoy skiing in the mountains, or biking in the summer, it is good to strengthen our muscles in advance, just as we need to adapt our cardiorespiratory system for the workload in order to have fun.


This article is prepared for you by:


Expert in Sport and Exercise Psychology



Did you answer questions from the previous issue? What are your answers? Honest, clear, concrete, speak to you from the soul and especially motivate you? What is that motivation? There are many definitions, so what we have to take from them. We have the ability to motivate ourselves. And only we have that. We can not motivate others, nor can others motivate us. It just does not work that way. Motivation is only our own. It’s a kind of driving force of our behavior. So what do we really want? But how to figure out what’s motivates us and activates us?

The reason is always our need. Biological needs (respiration, food, sleep, etc.) and social needs (love, happiness, home, awards, etc.). Our motivation, that is, our need must be strong enough to make it happen. So we should realize what we expect and what our resolutions will bring us. Introducing the desired outcome as it will be when we get it is a confirmation of our motivation. The idea will help us realize what we really want, how it looks, while motivating us and giving us self-confidence. And motivation really arises only when we know well why we do or don’t do it. Thanks to motivation, we get to the action, and we put our hands to the work.

Now, let me talk a little about our brain. The most powerful computer of all time, no one has ever invented better one. The brain is much more than just a device for thinking. His main intention is to keep us alive. Our brain is deciding whether the world around us is dangerous or useful for a particular purpose. It is a machine for creating neurosciences, creating millions for every second. The brain stores everything it can, new ideas or behaviors use what is called “working memory”, which is a very limited source for the brain. For this reason, any behavior, thought, or activity we repeat becomes a long-term memory. Our permanent entries affect the automatic perception. As a result, people perceive the world based on their opinions and attitudes instead of seeing things as they are or what they might be. It is virtually impossible to remove old records. Attention itself creates a change in the brain. It means that trying to get rid of something by thinking about it is often ineffective – in the end, it will be even stronger. But it’s easy to create new records. Creating new circuits can be quite simple. To build long-term circuits (permanent registrations), it is crucial to develop great attention. It’s just the focus of attention that changes the brain over time.

And now we go to practice to start creating new circuits and writings in our brains. We formulate our goals, dreams and desires. We will learn how to dock them in our mind and how to achieve their fulfillment. Knowing your destination, your destination, we give the brain clear signals and messages. Exactly what he needs for his efficient work.

Count on spending an hour by thinking about where you want to be, what you want to become, what you want to do, what you want to see, create, and experience. You set goals and results. Develop a map of the paths that your life will take. One alert right from the start: Discard all the limitations, do not think about what is and is not possible. Restricted goals limit your life. The only thing you cannot discard is your intelligence and your sanity. By imagining absurd goals, you would waste your precious energy and send it in a useless direction. The only way you formulate your expectations is to decide what you want. So once again! Keep the following five rules.

  1. Describe your goals with positive expressions. Say what happens. Not what you do not want.
  2. Be as specific as much as possible.How it sounds, smells. Engage all your senses.
  3. Set the proof that the target has been reached.You need to know how it will look when you reach your goal. What will you feel?
  4. Keep the whole process under control. Youhave to own and maintain your goals yourself. Nobody else. Do not impose anything on anyone. Not even your family, your friends or anyone else has the power as you yourself, if you decide.
  5. Make sure your goal is human and ethical.What is the impact of meeting your goal for your neighborhood? Your goal must be to the benefit of other people.

Everyone has a certain idea of ​​the things we want. Quite often they are also somewhat vague – more love, more money, fewer kilos, more sports. If we are motivated to achieve the right result, our goals must be clear and more specific than the concept of the trained body, the bold balance in the account, the new car or the house.

When setting up our goals, we can see that some of us have been holding for years, others will be defining for the first time. But we have to make conscious decisions about what we want. Consciousness of what we want is the basis for what we really get.

As next step we got into the practice. Are you ready?

Roman Lejčko

Life Coach and Personal Trainer. I help others on their way to a great physical and mental condition. Looking back over my life experiences I see the progress of human life is going through. Not always easy with lots of challenges. I’m here to guide you through challenges on your life path down to joyful life. Some more info about me.


There is a new year and a new opportunity to do something different to get different results in some areas of our lives than we have done so far. I really like a quote: “If you keep on doing what you have always done, you will keep on being what you have always been. Nothing changes unless you make it change”.

Exactly. We are talking about change here. And New Year is one of the occasions to change things. I say one, not the only one. I’m sure you have set many times on various resolutions to start or end up doing something in order being more satisfied than ever before. And then, within two months, the set resolution suddenly dissipated like steam above the pot. I know at least one such person �� We simply do not realise that change and its successful completion requires time and effort. We want everything right now, and we do not realise that patience is one of the most important features to meet our goals.

Creating what we want to change has taken some time. But we would like to change it overnight. Just before falling asleep place a wish and waking up in the morning as someone else. But ouch. In the morning we find that nothing has changed itself that we will have to do something again and again to change.

Motivation “Whoever wants to win must start.”

I think the most important part of fulfilling our resolutions is why we are doing it all. Yes, it’s our motivation. What do we really want? What should be at the end of our efforts? How does it look and what do we actually feel? Can we be specific enough to target our next destination? What, then, is our need to be fulfilled? It’s a lot of questions. Only when we really know why we do or don’t do it can motivation arise. But don’t get mistaken. Nobody else can motivate us. It is not possible. We can only motivate ourselves. Someone or something else can only help us, support us. But the main part of the job is just ours. And then thanks to motivation, we start the action, do anything needed and set out on the road. Did you ask yourself the inquisitive questions that show you the way?

For example:

What do I really want?

When I want it to happen?

What does it look like?

Is it really about me?

Is the fulfillment of my goals a benefit to me and others?

If you have answered your questions clearly and specifically, we may step to the next level to set our goals up. And we will do it next time …

This article is prepared for you by:

Roman Lejčko

Life Coach and Personal Trainer. I help others on their way to a great physical and mental condition. Looking back over my life experiences I see the progress of human life is going through. Not always easy with lots of challenges. I’m here to guide you through challenges on your life path down to joyful life. Some more info about me.