Carbohydrate lunch in 20 minutes: pasta with salmon in a coconut milk

Today I have carbohydrate day and I eat cereals, rice noodles, rice and/or buckwheat crisp breads and bananas. But no other fruits, and no fat.

I cooked rice pasta with salmon in a coconut milk for lunch! I stewed the salmon in multi cooker for 10 minutes. At the same time I put noodles in boiling water. You need only three minutes to cook rice noodle! Then I stewed the noodle with olive oil for couple of minutes and added finely cutted salmon with five spoons of coconut milk. I love coconut milk; it adds a zest to any dish! In Russian supermarkets a bottle of such milk costs 100-120 rubles. That’s enough for a week of everyday use.

Today I cooked not just regular rice noodles but with moroheiya added. I’ve never tried to find it in Russia but I brought it from Vietnam. I was delivered from Thailand by a Californian shipping company. Moroheiya has been grown in Egypt since ancient times. Few people know that it contains vitamins, minerals and dietary fiber more than five times that of other herbs and vegetables. If somebody finds moroheiya noodles in Russia, please leave a comment 🙂

Anyway instead of moroheiya you can use rice or glass noodles to cook this nutritious and delicious lunch!

A healthy dinner in 20 minutes!

Most people think that you have to spend a lot of time to cook a healthy food. But this is not true. I usually spend 20-30 minutes to cook dinner. Of course, sometimes you have to do some preparations but it is not the reason to eat something unhealthy.

For example, sometimes I boil beet and keep it in a fridge till next day. While the beet is boiling you can do some housework if you want. Also I always have some defrosted ready-to-cook fish in my fridge.

So yesterday I cooked salmon steak. I used multi-cooker and added some olive oil. As for spices, I used some salt, dried mint, a little bit of rosemary and juice of fresh lemon. Because of multi-cooker I cooked it really fast – in 10 minutes. You can also stew the fish in a frying pan with an olive oil and some water for 15 minutes.

I also cooked vegetable salad with lettuce, cherry tomatoes, fresh cucumber and sweet pepper. As for dressing, I used my favorite balsamic vinegar, some olive oil and black pepper. To diversify my meal I grated some beet and added olive oil, balsamic vinegar and some sesame.

Bon appetite! 🙂

Sports family

I finally arrived in Russia! I always spend first two days recovering from the effects of jet lag and acclimatizing. That’s why I don’t do any weightlifting or cardio exercises. These days I did yoga at home on an empty stomach.

On third day (it was a day-off) I went to neighboring city to visit my brother Dima and his wife Alyona. We had a cottage cheese and banana cake for breakfast, and went to a gym an hour after. That day I started muscle-strengthening exercises again and trained my legs and buttocks. My brother had been doing exercises for the back and arms and Alyona went to aerobic session.

with bro :)
with bro 🙂

In 20 minutes after training I always eat a fruit. The point is to stop muscle damage after the training when adrenaline and cortisol levels are increasing. Alyona and I don’t want to increase muscle bulk (we want to lose weight) so we ate apples. My brother is gaining weight, so he ate two bananas. On the way home we bought frozen seafood and then had lunch – buckwheat noodles with vegetables and seafood. Very delicious!

Delicious latter with hazelnut in a chocolate in a cheating Saturday :)
Delicious latter with hazelnut in a chocolate in a cheating Saturday 🙂

So I spent excellent family day off: relatives, delicious and healthy food, training and walking through the city. I also had a hot latte with hazelnut in chocolate as a snack! Saturday is the only day when I can allow myself to eat some sweets.

Miss my bro! :) Didn't see each other for almost a year
Miss my bro! 🙂 Didn’t see each other for almost a year

 

Breakfast: cottage cheese pancakes with strawberry

Recently I’ve cooked our favorite cottage cheese pancakes. That time I added more eggs and flour so portions were bigger than usual. I had them for breakfast and I wasn’t hungry for several hours till lunch. Time of cooking: 10 minutes to prepare paste, 10 minutes for frying and making strawberry mix at the same time. Total: 20 minutes.

I always put the meal into the separate plates for each of us. We don’t have additional plates or salad bowls with food on the table lest you want to eat more. In fact, a plate of food is quite enough to satiate the stomach.

The recipe of my pancakes:

  • 2 small eggs;
  • 2 small white eggs;
  • 1 teaspoon of stevia;
  • 1/2 teaspoon of ground cinnamon;
  • 1/2 teaspoon of vanilla;
  • 3 spoons of rice flour;
  • 3 spoons of coconut flour;
  • 200 grams of cottage cheese.

I mixed all ingredients in a blender, then I fried pancakes in a pan with olive oil. At the same time I put washed strawberries in a blender, added one teaspoon of stevia and two spoons of coconut milk. Then I put three pancakes with strawberry “jam” in the middle of plate. I also put some berries to the pancakes and poured blended strawberries into the glasses to use it as a jam.

Bon appetite!

How a programmer from Seattle became the manager of a fitness club

27-years-old Tony is a fitness manager in one of the most prestigious clubs of 10-millionth Ho Chi Minh City – California Centuryon. He was born in the same American city as Bill Gates, Bruce Lee, companies Boeing and Amazon. Here in Seattle he grown up, was educated and began his fitness career. He is a kind and sympathetic person and always helps me with professional sports information.

Recently I have interviewed him and found out some details of his professional activities. I also asked him about life principles which directly influence the results of person who is keen on fitness.

— How did you come to sport and fitness?
— I had been studying computer science in one of the colleges in Seattle. I had been sitting in front of the computer round the clock drinking lots of coffee and eating chips and burgers. I was fat. Then I found part-time job as a sales manager in a fitness club. I got carried away by fitness and completed the course of personal trainer. At the same time I worked in the club as assistant of fitness manager. When the previous manager has left, I was offered a promotion. Thus I became Seattle fitness club manager when I was 21.

— Why did you move to Saigon? Many Russians dream of living in Seattle!
— I have a friend from Seattle, he is a trainer and fitness manager and he lives and works in Vietnam for several years. Two years ago he offered me a job in Saigon. I agreed because I want to get life experience in other countries. In the next 20 years I’m not going to return to America. I would like to live in some other countries during that time.

— Who are you now?
— I’m a businessman who helps fitness club clients to enjoy fitness.

— Do you like it?
— Yes, I do. After several years of work as a personal trainer you will know all body types, how to work with them and potential results. Of course it is nice to help specific people. But I already want more global results. Now I’m helping more than 750 clients of our club.

— How much do you work?
— 12 hours a day, 6 days a week.

— Do you agree with the opinion that Americans are workaholics and prefer career to family?
— Yes, and I like it.

— What does happiness mean for you?
— To win and be the first. I had always been on the top — in school, in college, in fitness club.

— What is your life philosophy?
— To enjoy and to progress.

— What is your fitness philosophy?
— Be handsome and fit. I think that the main goal in fitness for the most clients is beauty, not the health. Exactly the beauty! And I’m glad that I help my clients to be beautiful and sexy.

— What is your nutrition?
— It comes from the following: to see health and to feel healthy is completely different parameters. But everyone can see the beauty. So if you want to be handsome you have to be healthy in the first place. Reduce the amount of carbohydrates.

— What do you think about sport supplements?
— They are very important but they cannot replace the food. Your diet should be balanced.

— What are supplements for? For the health or for the beauty?
— They are for quick result.

— How long are you going to live?
— 75 years.

— Thank you for your time and for the interview!
— You are very welcome! See you in the club!

My nutrition or how to increase the immunity and loose 6 kg a month

Today I’m going to tell you about my nutrition that saved me from permanent colds and illnesses. It also helped my dad to lose six kg a month, my mom – three kg, and my boyfriend has lost four kg a month!

More than two years ago I had permanent immunity problems. It forced me to study different nutrition researches. I found out how the food influenced our health and lifetime.

Analysis of food preferences of people from different countries led scientists to impressive results. People with complex illnesses started to feel better; they got rid of symptoms and as a result had an eventful high-quality life for more than 80 years. It is not a one-time diet: first results can be seen only after 6-12 months. This is the diet for the whole life.

Having read lots of information I realized that everything we eat is potentially affecting our lifetime. I decided I love myself so much that I’m ready to stop eating cookies, chocolate, meat, mayonnaise and so on. That’s right; two years ago I’d been eating it every day!

So here is the summary of all the information that I’ve found in internet about a healthy diet. It became my healthy lifestyle program.

I harshly changed my nutrition. We discussed all the information on family council and decided to change our diet together.

First two weeks were the hardest. When we went to a supermarket we realized that at least 80% of food selling there was unhealthy. I had a headache after 30 minutes of reading lists of ingredients. During two first weeks I was hungry all the time. At such moments I’ve been eating the small amount of fruits, vegetables or nuts. But then everything has changed! I felt lightness and cheerfulness; it seemed there was more positive in my life and my brain started to work better and faster.

Later I felt terrible after eating something unhealthy (pizza, chocolate or French fries) and I didn’t ever want to eat it again.

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So here are my nutrition principles and their reasons*:
*Please, pay attention there aren’t prescriptions. This is just my personal experience. And this is your personal or your doctor responsibility to choose and/or prescribe any diet.

Principle Reason
(how I explain the reasons for myself*)
Exclusion of gluten: no wheat flour, barley or rye. It means you have to exclude bread, sweets, wheat noodles, kvass, beer, whisky, and oatmeal. Wheat, barley and rye contain gluten. It makes your intestinal walls thinner so pathogenic bacteria can penetrate into your blood. They also contain proteins, which cause cancer and autoimmune diseases.
90% exclusion of dairy products: milk, cheese, cottage cheese, yogurt, and sour cream. Dairy products contain unhealthy proteins; they also contain fats, which cause different diseases and shorten your lifetime. I drink a cup of coffee with milk once a day.
Exclusion of red meat: beef, pork, and mutton. Researchers say that you can eat boiled beef or mutton once a week. Meat contains saturated fats, which increase your cholesterol level and the risk to heart disease and diabetes.
Saturated fats were replaced with unsaturated. For example, I don’t have any sunflower oil at home, but I eat more olive oil, nuts, red fish and olives.

I also reduced the amount of eggs consumption.

Saturated fats are increasing cholesterol level.
Exclusion of legumes: haricot, peanuts, and peas. I eat soy sauce but only with sashimi 🙂 Legumes contain unhealthy proteins, which can cause undesirable immune reactions or may be reason of cancer diseases.
Exclusion of sweets, any drinks from the shop, food with high content of sugar. They cause undesirable immune reactions; reduce intestinal flora.
Exclusion of semi-prepared foods e.g. sausages. Also mayonnaise and ketchup. Large amount of saturated fats. Plus you cannot control the production of this food and you never know what it contains.

Here is the list of my food daily plan:

  • Fish and seafood – two times a day for lunch and dinner;
  • Lots of vegetables – lunch and dinner;
  • Filleted chicken and turkey. I don’t eat it for the last year; formerly I had been alternating it with fish and seafood;
  • Rice or buckwheat crisp breads;
  • Rice or glass noodles, millet, brown rice, buckwheat, quinoa;
  • Fresh fruits;
  • Dried fruits and nuts;
  • Stevia instead of sugar just for baking;
  • Sweets of my own recipe (rice or coconut flour and stevia) – one-two times a week;
  • Eggs in the sweets or in the omelet – once or twice a week;
  • Coffee with milk without sugar – one time a day. Sugar can be replaced with stevia. You can put it into container and keep it in your bag;
  • Any amounts of greens;
  • Lots of water of room temperature.

Once a week I have a cheating day when I can eat scoop of ice cream or some cake in a cafe.

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I’m used to my nutrition and have no problems with it at all. I enjoy eating savory vegetables, fresh fruits and delicious fish and seafood!

I love cooking a healthy food and this is actually easier than to cook the food from my past life 🙂 My health has greatly improved for the last two years! I became healthier, more cheerful, more active and more creative! All the time and money I spend on healthy diet will be the best investment in the life!