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MarkoKantaneva.Com | e-sportscoach Blog


Friday 2/9/18 time 8:05 PM - Elena Kantaneva

We hear a lot about fat burning food....

I suggest here to burn fat with vodka or spirit 😂. Very good liquid at least for fat cleaning, isn’t it?

What is your opinion, if I would eat chocolate - I become a chocolate or become very sweet?

Le’s make it clear fat on the plate is different from the fat in the body. More over, person could look slim but have a visceral fat (fat in organs). This is becoming a bit dangerous. I cannot clean the plate and the body with the same thing. 

Do we know simple reactions that happen inside of us if we eat too much of carbs or sugar? It goes to fat! 

One more thing to think for you: is fat on the plate same as the fat in the body? Or if I eat fat it increases my cholesterol level? Or fat if you take it smart is actually a good energy for you? 

Can you actually teach the body to burn fat with every step you take? The answer is yes, with planned exercises and corrected nutrition you are easily able to do it!


This is my best friend’s recipe of Borch: 

1,5 l beef broth

30 grs butter

1 onions, diced

3 garlic cloves, chopped

3 carrots peeled, grated

3 potato’s peeled and sliced

1/2 head cabbage, shredded

2 teaspoon salt, or to taste

1/2 teaspoon freshly ground black pepper, or to taste

3 beetroots, peeled, grated

1 can of crushed 🍅 tomatoes 

1/4 cup dill, minced

2 table spoons of lemon juice freshly squeezed 

sour cream to taste

- In a deep pan with heated broth place 3 beetroots, grated and lemon juice. And let it boil. Lemon is needed for beetroot to keep the red color.

- Add sliced potatoes to a pan with beetroot let in continue to boil.

- Add to a pan shredded cabbage. 

- In a deep heated skillet place butter, onion, garlic and carrot and let in cook for 15 min. Add crushed tomatos and keep for another 10 min.

- When broth with cabbage in start to boil, add mix from the skillet. 

- Add salt and pepper. Cook for 20 more min.

You can serve Borch with dill, sour cream, add more fresh garlic. It´s a very good combination of the ingredients - but remember too much is too much!!

Keywords: fat, weight loss, weight control, nutrition, diet, fat burning


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: 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