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Hi Zuzana,

Looks like an interesting combination of ingredients. Will have to try it. Have you heard of replacing mayonaise in recipes with hummus. I have adapted this new method and it is incredible. I wanted to ask if you removed the instructions on how to measure your body fat using calipers. I ordered my calipers but could not find your instructional video. Any suggestions. Thank You!!!

[...] Zuzana – BodyRock.Tv wrote an interesting post today onRecipe – Delicious Vegetarian Pear Sandwich | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

HI Tania,

I still have the post how to measure your body fat percentage. I don’t like humus, but maybe I just didn’t try a good one. I will give it another try.

Hi Zuzana
thank you so much , i like your website and i really enjoy when i read all the articles hear.
i love this sandwich and its looks so delicious

go ahead

I sometimes make this sandwich= whole grain bread or whole wheat is okay in small bowl-mix: one avacado,half of one small tomato, diced (or add more according to taste, about 1/4 cup diced onions (optional), about 1/4 cup diced tofu (optional), one medium to large diced mushroom. Spread this on the bread slices and I cut each slice in half for my small portion. I say “optional”,because a lot of people may not like to add these ingredients,but these are what make this sandwich. I think it’s rather good. Hope you try it and like it also.

Hi Zuzana,

Congratulate for your website, I am french, but I come here because I don’t find a nice site like this in french. Perfect girl as you is rare in French.

It seems to be a nice sandwitch, I am still impressive when I see your recipe, I wonder where you’ve been searching them lol.

I juste have a question, I am a man of 1 meter 70, I practice a lot of sports, daily, including bodybuilding/fitness as you (not as well…but I try xD). I try to eat the right food as you, in eating small portion, 6-7 times daily.
It is normal that my small portion is on average nearly 4 times higher than your portion ?

Thanks you

Cédric

Five stars all the way. One question. How much protein and total calories, I am an a calorie diet. Thanks Gene

Hi Gene, I would like to help, but I don’t count calories :) I only pay attention to my portion sizes.

Hey there Zuzana,
Interesting sandwich you made there, i am all for new things so i would def try that one. As far as you not liking hummus i suggest you give it another try. Their is a brand of hummus called Sabra and it is all natural and delicious. Try the Garlic hummus and the roasted red pepper, let me know if you like it.

Hi zuzana,

I see that when you eat bread you pick the Whole Wheat/Whole Grain bread. I know it’s a lot better for you but i always buy a bread from a japanese market that is called Tofu bread I always ask if they have nutritional value on this and they never do so i am wondering if you know about this and if it’s just better i stick with the whole wheat?

Thanks for all that you do Zuzana your website Rocks!!

Hi!

I have a quick question for you Zuzana.
I work four jobs and just finished summer school but in about a week I will be starting classes again so I am pretty busy. Finding time to work out is not the problem but at some of my jobs I cannot eat whenever I want. I want to start following the clean diet as well but I don’t think I’ll be able to eat every 2 hours and especially not these recipes even though you make them incredibly easy to follow. :) I was just wondering if you could give me any advice on when to eat and what I should do (besides quit my jobs lol). Anything would help!

Thanks!

Nicole D. Lopez

Zuzana-

You were asking about coolers or lunch totes & I wanted to share this source with you. (www.ebags.com ) I have bought quite a few from them, as I have been packing foods for a couple of years. My favorite brands so far are Built NY, Koko & Emile Sloan. I like them to look more like a tote or handbag, so I can toss in my pocketbook, lipgloss, phone, etc. and go! I also have a Mr. Bento, & this thing is truly amazing…keeps hot foods hot, cold foods cold. Typically, I will pack my bento & load it into one of my cute cooler tote bags & I’m off.
(http://www.zojirushi.com/ourproducts/lunchjars/sl_ja.html)

BTW, Love, love, love Tosca Reno & her Eat Clean series…it’s what got me packing my foods everyday!

Thanks for your great website, you are a true inspiration!

-Karen

I love your website!!! I discovered it a couple of weeks ago on Youtube, then I found your official site. I have been telling everyone about your website. (I am spreading your name like “wildfire.”) I love your workouts because they are done at home. I workout at home as well. I have never really been much of a gym girl. And some people think you can’t get a good workout at home, but you are actual proof that you can. Great Job! I have also discovered the benefits of “clean eating.” The love of my life divorced me two years ago, and I have had to deal with a lot. Exercise and taking care of myself has helped me feel somewhat “normal” in this difficult time. I have lost almost all of my baby weight and i sleep better at night. Thank you so much Zuzana for your awesome website and keep up the good work. :)

Thank you Andrea :)

Hi Karen, thank you for the tips!

HI Nicole, if you can at least reach for some quick snack every two hours at work, then do that. Some fruit, yogurt and handfuls of almonds would be enough.

Hi Cedric,
are you getting the results you want? If you are trying to get big muscles like bodybuilders, then I guess your portions should be way bigger. If you want to look like Brad Pitt, then you should follow the clean diet and measure your meals by hand :)

Hi Zuzana,

I will try your sandwich!!it looks delicious.
Here is another healthy salad receipe, you can use tofu instead of feta cheese, it also tastes very good..let me know if you like it:)

Mixed Greens with Grapes & Feta

Dressing
1/4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste

Salad
8 cups mesclun salad greens (5 ounces)
1 head radicchio, thinly sliced
2 cups halved grapes (about 1 pound), preferably red and green
3/4 cup crumbled feta or blue cheese or tofu

For those that are counting calories:
Per serving: 135 calories; 10 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 9 g carbohydrate; 3 g protein; 1 g fiber; 239 mg sodium.

Hi Luci,
thanks for the recipe, it looks like a very nice salad :)

Hi,Zuzana first of all i want to thank you for ur exelent job.You really help a lot of people to weght loss with ur diet tips and videos.You know Zuzana i feel very confused about one thing and i dont have a paition to ask you.When we really start to burn the fat after 30 min of our workout or even after the 10th minute.A lot of people said about the fat burn that first we have to do 20 min of weight training and then the cardio,other says 20 min of interval cardio.Can u answer me please.Thanks

Adrianitta,

Your body uses fat for energy throughout the day and how much, depends on your metabolic rate. The more calories you burn the more fat you loose. You can boost your metabolism even during a short time of maximum intensity workout. The increased metabolism will force your body to burn fat at a much higher rate, not only during the workout but also long after the workout.

Yummy!

Hey Zuzana,

Found the “how to measure your body fat percentage”. THANKS!!! Measured it and I am at 22% quite a remarkable improvement from 30% 1 1/2 years ago. Right now my goal is 18%. Will work extra hard to get there. A reader suggested you try the Sabra brand of hummus and I agree. Their selections are wonderful, I would try the garlic and red pepper first if I were you. Let us know what you think. Also, have you tried Ezekiel bread. It is truly heaven sent. It is made from organic sprouted grains such is wheat, lentils, soy and other grains. It has 0grams of sugar, 4 grams of protein per slice and 0 grams of cholesterol. It comes in regular and cinammon raisin. You have to keep it frozen otherwise it spoils immediately. But all you have to do is toast it up and OMG! This sandwich would be really tasty with it.

THANKS AGAIN!!!

Hi Tanya,
I will try the humus. I have been looking for the Ezekiel bread for some time already, but wasn’t lucky to find it in local health food stores. Is there a recipe for a home made Ezekiel bread?

I agree that you should try hummus :)

Thanks for all your recipes. I love it that they don’t require cooking so keep them that way!

for alfalfa sprouts…are they available online ready to buy, because i don’t know where to find it.?

Hello Zuzana,

This is a little time consuming but so well worth it. I Hope you enjoy this Ezekiel bread as much as I do:
1/4 c-Lentils
1/4 oz(half of package) active dry yeast
1 1/4 c-warm water (110 degrees F), divided
1 tbsp and 3/4 tsp olive oil
3/4 tsp salt
3/4 tsp honey
2 c-stone ground whole wheat flour
1 c-barley flour
1/2 cup soy flour
2 tbsp millet flour
1 tbsp rye flour

Place lentils in a small saucepan, cover w/water and cook until soft. Drain and set aside to cool. In a small bowl, dissolve yeast in 1/8 cup warm water. Let stand until creamy, about 10 minutes. Place lentils in a bowl and mash. Mix in oil, salt, honey and remaining water. Preheat oven to 375 degrees. In large bowl mix flours. Stir yeast mixture into lentils. Beat 1/2 cup of flour into the yeast & lentil mixture. Stir in the remaining flour 1/4 cup at a time, beating well after each addition. When the dough has pulled together, turn it out onto a lightly floured surface and knead until smooth, about 8 minutes (good upper body workout :) Place the dough in lightly greased bowl and turn to coat with oil. Cover with a damp cloth and let rise in a warm place until doubled in volume, about 1 hour. Punch the dough and turn it out onto a lightly floured surface. Briefly knead and form into a loaf. Place loaf in lightly greased 9X5 loaf pan. Cover loaf with a damp cloth and let rise until doubled in size, about 40 minutes. Bake in oven for 1 hour or until bottom of loaf sounds hollow when tapped. Depending on the size of your slices this recipe yields about 12 slices. Remember to freeze it otherwise it spoils quickly. Will last frozen up to 1 month. ENJOY!!!

Tania,
thanks a lot for this recipe. That would be a lot of work! If I won’t be able to find the Ezekiel bread in any store, I am afraid that I will have to take a day off to make my own :)

Hi Zuzana,
I got a cooler from “http://www.californiainnovations.com/” and I love it. They have different styles that look like cute handbags and the best part is they are very functional. I hope you find one that you like.
Thank you for everything you do,

Shannon =)

Thanks for the tip Shannon.

Is that a sandwich? I thought I sandwich was one pice of bread and the other on the top, j/k, anyway, nice sandwich-thing you got there, I will look forward to get some sprout coz I’ve never tried, keep it up, oh and you are really beautiful.

Hi Zuzana,
This look good and I am going to try it tomorrow. During linch for the past few days, I have been eating tuna with a tiny bit of mayo, celery, onions with a whole wheat english muffin. Should I just be eating one half of the english muffin? I’m new to the whole healthy diet, even though I usually stay away from junk food to begin with.
Thank you for all your workout videos :)

Alysia

Hey Zuzana, Ezekial bread is usually found in the freezer section of a health food store like Whole Foods or other, often even a regular supermarket has a healthfood freezer with frozen ezekial. This is the kind to look for: http://www.foodforlife.com/ Their raison bread is great too and would be good with this sandwich! Hope this helps.

I made this sandwich and it’s absolutely Goooooood.

very fresh and light taste

thanks Zuzana for sharing one of the best sandwich recipe

i have read in many places that fat-free products arent the best way to go b/c even though the same amount of serving has less calories and fat, it also has more sodium n carbs if u read the label…so its worth it to begin with. like for example, fat free cream cheese has 200 mg sodium n 2 g carbs, regular cream cheese has 105 mg sodium n 1 g of carbs

wuts ur take on this zuzana? is it still better b/c its less amount of fat?

Hey Zuzana:
That sandwich looks awesome! I’m going to make one for the weekend since I still need to buy the ingredients. I was wondering, would you be able to share the benefits or cons of eating a sandwich like this. For example: Pro: high in fiber or protein..etc, Con: High in sugars (avoid eating to often). That would help me out a lot in determining how many times I can eat this sort of sandwich weekly. Thanks again for all the help!
BodyRock TV rocks!
-Alex

Hi Zuzana,

I loved your recipe for the sandwich-thank you! I love sandwiches and you’ve convinced me to eat cleanly. One question-I am deathly allergic to walnuts. Is there another nut you could recommend, that I could put on my pear sandwich?

Thanks for your help!

Wow you are so smart ! very good work !!

You made some good points there. I did a search on the topic and found most people will agree with your blog.

I made this with hazelnuts and ezekiel bread and to my great surprise it was absolutely delicious! I thought the capers would overpower the other ingredients, but they only gave a nice salty taste. Thanks and keep posting new funky recipes! :)

Hi, looks like a good sandwich, I was wondering if it is a good source of protein. Im sure the walnuts provide some protein, but wasn’t sure about the rest of the ingredients. Thanks!

I made it today at work and everyone was eying it with a great interest. It came out really good; I like the contrast betw. the salty capers and the sweet pears. The walnuts give it a nice crunchy texture. I might crumble some blue cheese on top next time to accompany the salty capers. Overall excellent!

Hi Zuzana,

I really enjoy your videos and I’m a great fan of yours. I saw your video on youtube first time. I just want to want know how must rest is necessary in 1hr workout? lastly, i would also like to know that if whole body workout is important in everyday? Is lot of cardio better or is high intensity interval training better?

Thanks

Hi Zuzana!
I just found your website and i love it! I cant wait to try this sandwich, considering im a vegetarian. I was wondering if you could tell me what the clean diet is? Thank you so much and keep up the great work!