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MarkoKantaneva.Com | e-sportscoach Blog


Wednesday 2/14/18 time 1:44 PM - by Elena Kantaneva

Weight loss and exercises are these two friends always go together hand by hand?

I believe I do not need to mention it happens to many of us. We promise to ourselves that we are going to follow healthy nutrition and regular exercise starting next Monday. We even really start to follow our promise but loose the interest  in 2 weeks or in 2 months. The main reason is that there is not really any fast results happening. 

First of all let me tell you that weight loss does not have direct connection to exercising. 

If you want to loose weight concentrate on nutrition. Exercising helps to keep or build the muscle power and improve cardiovascular system by endurance exercises. 

It is like with every project that you are working in life you would need to answer basic questions:

What result do I want to have?

  • Why do I want it? (There has to be very clear you own reason. Not any kind of general talks about health)
  • How am I going to reach it?
  • When?
  • Where am I at the moment?

These questions are very simple but sometimes it is so difficult to answer without help. We seem to know everything and yet are not able to succeed. That is why professional coaching is so much important. It is a source of help, support, sharing and guidance.


Chicken in coconut carry

6 servings

  • 800 gr of boneless chicken cutted 
  • 1 can of coconut milk
  • 3 pcs of fresh celery chopped 
  • 3 cloves of garlic chopped
  • 2 onions chopped
  • 1,5 cm fresh ginger peeled and chopped
  • 1 table spoon of coconut oil
  • Salt, curry, pepper to your taste

In a big pan melt coconut oil, and fry for 10 min onions, ginger, garlic, celery Add coconut milk and chicken. Cook for 1 hour.

Keywords: weight loss, healthy food, curry chicken


Thursday 2/8/18 time 5:01 PM - Elena Kantaneva

«The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating. Foods with a high GI are those which are rapidly digested, absorbed and metabolised and result in marked fluctuations in blood sugar (glucose) levels. Low GI carbohydrates – the ones that produce smaller fluctuations in your blood glucose and insulin levels» 

This index is just a ranking nothing more nothing less. It does not count calories . 

If you eat too much of low GI carbs that means that you eat too much and all the extra goes to fat in your body. There is no any kind of mystery behind. If you have broccoli as a side dish on your plate there is no need for a carefully placed load of potatoes or rice. Too much is too much!

Let’s make our portions smaller! Carbs are not proteins if you have eaten to much one day! It is done deal. You made a straight road to collect fat in your body even you have no carbs at all next day. 

If you eat candies 🍭 or cookies every day, plus very healthy fruits 🍎 on top you just need to accept the fact that weight loss is not your priority at the moment and let it be! There is not going to happen any total weight loss even if you exhaust yourself with exercises. It will just make you very tired and angry person with no energy. Life is not about that! So let’s start to treat our body with care: eat smart and train without violence.


  • 3 pcs of bacon,
  • green salad
  • and small spoon of sour cream

Weight loss dinner for a very hungry soul😘


Keywords: glycemic index, carbohydrates, blood sugar, protein, insulin, food, healthy food, nutrition


Monday 2/5/18 time 11:37 AM - Elena Kantaneva

What do we know about it? Every sport pros will tell you when and how they use fat tank while exercising or how do they coach athletes to get the energy from fat. We hear about using fat tank here and there but what is it in reality? We also read and know all about healthy and balanced nutrition? Have we got slimmer? I have not. It is not only about exercising. 

Nutrition is very important as well. We do not know how to burn fat and we have not learned how to eat fat. We have a lot of carbs and proteins on our plates and time to time we tend to have more of one over the another. Supermarkets are full of low fat product. How do we burn fat then? Body that operates with proteins and carbs transforming them to fat as one of the options does not know other patterns. Exercising we are burning first carbs. Most of us do never even reach in overall to the point when body starts to burn fat while exercising. 

How to teach the body with every step you take to burn fat? Do you want to learn? Let’s learn together. I am currently teaching my body to use fat and learning new exercise program. I will publish my favorite recipes time to time and share experience and feelings. Just one thing no sugar and very little carbs. 

I will also share my exercising experience. Yesterday 2,5 hours of Nordic Walking with Vipole instructor Vario poles were hard but worth every step. Stay tuned will tell you why in the next posts...

First lunch recipe is on the way for you here: 

Baked bell pepper:

  • 400 gr. Grounded turkey 
  • 1 onion
  • 3 garlic cloves
  • Fresh ginger to your taste
  • Black pepper
  • Salt
  • 20 gr butter
  • 60 gr Grounded cheddar cheese
  • 2 bell peppers 🌶 

Preparation: cut onions, garlic, fresh ginger in small pieces and fry it on a pan a bit add graunded meat and cook till ready. If you have a multicooker set on “fry” and time 15 min. 

Cut bell pepper in halves, clean from the seeds, place meat into 4 halves spice with cheese 🧀 and cook in the oven for 20 min. If you use multicooker place on “bake” and leave it for 20 min as well. 

Salad is very simple: leaves, half avocado, celery, seeds, avocado oil and a bit squeezed lemon 🍋

Keywords: burning fat, nutrition, fat, recipe, food, weight loss, healthy living

Ellu´s Kitchen: What is in your lunch box?

Saturday 9/23/17 time 12:33 PM - Elena Kantaneva©


I did not take anything with today to eat. That is way I needed to make my lunch selection from the nearest to the office salad bar. It should give me energy but not make me feel tired and sleepy. My selection is Iceberg lettuce, sprouts, chicken. I did not put any sauce or dressing since ready made dressings contain mostly carbohydrates and a lot of sugar. Portion is not big as well just enough to keep me going but not to make me full. No bread and no coffee. Just time for food. I had my coffee in the morning and water I drink during the day anyway.


Keywords: lunch box, food, lunch, Elena Kantaneva

Ellu´s Kitchen: Mornining Cottage Cheese video

Saturday 4/8/17 time 1:24 PM - Elena Kantaneva©


Receipt | Resepti:

  • 1 Cucumber | 1 Kurkku
  • 1 Pack of cottage cheese | 1 Pakkaus raejuustoa
  • 1 Bundle of coriander | 1 Nippu korianteria
  • Black pepper | Mustapippuria

Keywords: food, nutrition, breakfast, cottage cheese