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!

How to keep fit on the vacation

I’m happy to say that I can keep the body fit even being on vacation! Right now we are staying at Edensee resort & spa in Da Lat. It is surrounded by a coniferous forest and mountains, and also there is a lake nearby.

Today we woke up at 6:30 and went to play tennis. I’m glad I’m learning how to play. So  I spent 40 minutes before breakfast with the reason!

Let me say a word about breakfast in hotels. Even in a five-star hotel you have to think and choose what to eat. Sometimes I eat eggs but not today – they used oil to fry the omelet. So I had some fresh fruits and vegetables, cup of coffee and some muesli.

Two and half hours after breakfast I decided to practice yoga and meditate outside listening to the sound of the wind and birds…

I’m sure even on vacation we all can stick to a healthy diet, keep fit and find time for fitness, sport and yoga. Namaste!

Food and sleep of a Buddhist monk

This man lives in Thien Vien (that’s a Buddhist monastery). I had a word with him (in English, of course) and I found out some interesting facts.

The monks sleep about five hours a day. They go to bed at 10:00 PM, wake up at 3:30 AM. Some of them prefer to go to bed at 10:00 PM or 10:30 PM and to wake up at 2:30 AM. It means they have just 3,5 hours of sleep. They meditate a lot that is why they need less time for sleep and recovery.

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The monks eat just twice a day – breakfast and lunch. They are vegetarians. During the day they are allowed to drink water, coffee and tea. They often feel hungry past noon but they think the mind is stronger than the body and hunger can be controlled.

Healthy, sweet and energy snack

This Saturday night I decided to cook some healthy snacks to eat during the tomorrow’s journey. I chose one of the energy snacks, which are energy balls. I tasted them in Bali at Desa Seni resort. I was sitting outside after yoga, enjoying fresh air and sipping ginger tea. One ball supplies you with energy for two hours.

Recipes can differ but all of them include crushed nuts and dried fruits, sometimes honey, dried coconut and cottage cheese. The best thing is that you can cook them in 15 minutes, of course, if you have all the ingredients. For example I always have some almond flour at home.

I put 100 grams of raisins to the blender, then mixed it with the almond flour (about 100 grams) and added 3 teaspoons of honey. Then I rolled it up with my wet palms into bite-size balls and put an almond nut into the center of every ball. Then I rolled them in cacao and sesame and put into the fridge for the whole night.

The next morning we took them with us to our journey to Dalat, Vietnam. Energy balls can be an excellent snack before or after workout. Also you can use them as a healthy replacement for candies or as a dessert.

Childhood dreams come true or how I’m learning to play tennis!

В детстве я много мечтала. Например, очень хотела играть в большой теннис. Но играла только в настольный, на большой у семьи бюджета не было. Помню, даже как-то в 12 лет я сама позвонила в школу олимпийского резерва с телефонного аппарата на улице. Узнать условия приема в школу. Но мне сказали, что я уже стара для большого тенниса.

I dreamed a lot when I was a kid. One of my dreams was to play tennis. My family didn’t have enough money to pay for it so I played a table tennis. Once, when I was 12, I called Tennis Olympic Reserve Center from a telephone booth and asked if I could play. They told me I was too old. But now I’m learning to play tennis here in Saigon! First of all it is much cheaper than in Russia, and I’m especially glad to do it with my boyfriend – he shows me how to play.

We play once a week on Saturday but this Saturday we had to work, so I completely forgot about the practice. I remembered about it 10 minutes before the start. Luckily the tennis court is just 5 minutes away so I wasn’t late. I had to go alone because my boyfriend forgot about it. And had the business meeting.

I practiced to serve the ball and then asked a ball boy (a boy who supply players with new balls) to play with me. He’s pretty good player (better than I am, that’s for sure), and it was a great game! I don’t know how many calories I spent but I was sweating heavily and my face was so red that people was staring at me! The last round was long enough but I’ve lost the game.

Tennis is a perfect cardio! And we should realize our childhood dreams at any age, shouldn’t we? Once a week is enough, just do it regularly. You can master your skills and it helps to keep your body fit.

Вот так без фильтров выглядит мое лицо после супер кардио тренировки в виде тенниса :)

Healthy sweets: cottage cheese and fruit cake

Every weekend I cook tasty and healthy sweets. I should mention that I do not use wheat flour and oatmeal because they contain gluten. I do not eat it since I have read many articles and researches about it couple of years ago. So this time I baked cottage cheese and banana cake with an orange and mango on my own recipe 🙂

Ingredients:

  • 2 eggs
  • 2 teaspoons of stevia
  •  2 spoons of coconut flour
  • 2 spoons of rice flour
  • 4-5 bananas
  • 250 grams of non-fat cottage cheese
  • The peel of one orange
  • Mango
  •  15 grams of casein protein for the decoration (can be replaced with a yoghurt)

Mix two eggs with the stevia, and then add rice and coconut flours. You can use only rice flour or mix it with wheat flour (if you eat it). I do not recommend using just coconut flour because there is too much calories in it. I like the taste when coconut flour is mixed with some other. Then mix bananas, cottage cheese and grated orange peel in a blender, and then add flour and eggs. Then put everything to the form and put it to the oven for 30 minutes.

The decoration is up to you. I mixed mango and casein protein in a blender and used some orange peel with a slices of almond.

After the cake is ready you should put it in the fridge for 1-2 hours or for the whole night.

We ate it for breakfast and as a snack during the day. It is delicious and it just melts in the mouth.

My personal sport story

Childhood

I was lean and often sick when I was a kid. I never did sports regularly except two years of playing table-tennis and one year of shaping-up exercises in high school. I was a nerd and wanted to accomplish everything by myself.

November 2014
November 2014

What’s with the kidneys?

Around four years ago I lost weight again. As a result it was nephroptosis and frequent pains. Sometimes it was so bad that I wanted to cry. The doctor said that there were two options: get some weight or strengthen my back and waist. I chose the second variant and went to a gym to workout with a personal trainer.

I went to the gym twice a week but I did it regularly and never missed. After some time I started to do it three times a week. I would have never thought that I would enjoy doing exercises. My trainer Eugenia Bazunova helped me to understand that training in the gym is not just weightlifting. We did different aerobic exercises, body balance, TRX exercises and I started to enjoy it! Plus, my diet was in line with a diet of a sportsman at that time.

One more life test

After two months I felt better. My kidneys went to normal position but my knees started to hurt. It turned out I had chronic ailment – an osteoarthrosis. The doctors said it was hereditary disease.

That was a hard time – pain in the knees, tears… I wanted to continue my sport activities but didn’t know how. But my way of systematic thinking helped me again. I asked several doctors and they all said that I should continue to do sports, but all the exercises must be done while sitting or lying. So I found lots of information, created the special diet and exercises for myself. For the next six months I had been training every day and I succeeded!

How to deal with excess weight

I was training three times a week and was on a diet but after another months I had some hormonal problems and as a result I gained 7 kg of weight. Human organism can adapt to everything very quickly that’s why I must change my diet and exercises. And just after new workout program and new diet my body started to burn fat. Currently my weight is 50 kg. So this is 7 kg difference during 10 months.

November 2013 vs November 2014
November 2013 vs November 2014

I have been training myself about six to seven times a week. Usually in the mornings before the work. That’s why I trained myself to wake up at 6:00 AM. In the evenings and on weekends I read a lot of medical and sport literature. I make training programs and diets for myself, and then I test and correct them if necessary. Also I communicate with trainers from different countries. My weekly training schedule includes exercises for the legs, back, shoulders and arms plus I do yoga few times a week and play tennis one time a week. Sometimes I go swimming after a workout.

Happiness

The main thing is that I enjoy fitness, sports and healthy diet! My goal is the same as when I started training – health on the first place and then the beauty.

 

From a makeup artist to a yoga instructor

Thao is the person, which has a fantastic energy and very harmonious body. She made her way from physical beauty to inner one in the true sense of the word.

I met her in “California Club” fitness club in Ho Chi Minh City, Vietnam. She is an instructor of Satyananda yoga. Thao impressed me at first sight and at first class of yoga. Her body is a very athletic and well shaped. It is not typical for Asian girls; usually they are slim but not athletic. Thao’s energy is the best for yoga. Her training methods are intensive and soft at the same time and she pays the same attention to every student. In Thao I found a balance for my yoga practice, which I had been long looking for. After the class we talked and I realized that she had been doing many kinds of sports. This is just my opinion, that it’s impossible to have such a well-shaped body if you practice yoga only. We often talked after the classes about the health, fitness and diet.

Today we finally met and shared our experience in a café with the cup of coffee for me and strawberry smoothie for Thao. I should mention Thao ordered sugar-free smoothie, which is also not typical for the Vietnamese people. Most of them like sweet smoothies and ice juices.

Thao has always been an active person but never did sports regularly. She started to do it when she was 30. Her friend asked her to go to the gym with her. It’s been six years and Thao still goes there. Her friend stopped after two months.

She found enjoyment in exercises, got “addicted” to them. She started to go to the gym every day. She practiced everything: TRX, body pump, body balance, step aerobics, weightlifting, yoga… Thao never thought that she would become a yoga instructor but two years ago she became one. She has finished 200-hours class for yoga instructors and passed international exams. Now yoga is her occupation.

Today she is 36; her height is 166 cm, weight – 55 kg. Her son is 11 years old. She wakes up at 4:30 – 5:00 AM and having breakfast at 6:00. It usually contains quinoa, eggs or fruits. As most sportsmen she eats about six times a day. Dinnertime depends on yoga classes schedule but it is not later than 7:00 PM. She goes to bed at 9:30 – 10:00 PM.

As opposed to most Vietnamese people she doesn’t eat white rice and prefers brown. Thao prefers not to mix carbohydrates and proteins but once a week she can eat, for example, some fish with brown rice. Usually she eats proteins with vegetables but if there is enough time she eats them separated – vegetables first and then chicken, meat or fish 30 minutes later. Two years ago she was a vegetarian but it was not good for the health (she felt dizzy all the time) and doctor told her to eat animal protein again. So six months ago she started to eat fish again, sometimes she eats chicken and meat. She eats sweets very seldom just because she doesn’t like it.

I asked Thao to give some advice to people who want to build the body. She said: “Go to the gym, do exercises! You will be enjoying it after some time. But exercises must be combined with a healthy diet; otherwise you won’t have enough energy to do it”.

By the end of my first Thao’s class I realized that I wanted to be her student. She is doing some magical procedure while you’re resting lying on your back with your eyes closed. She comes to you, carefully stretches your legs and hands, then gently stretches your head and finally massages your head. I don’t know where she has learnt to do this but it feels amazing and I want to be her student only because of this 🙂

This is my first sports story. I hope there will be more soon because I meet interesting people almost every day. After the Vietnamese story I’m going to post Japanese, Russian, American and many other stories, because there are people from the entire world here in Saigon. Plus I travel a lot 🙂 Get inspired by other people’s experience and let it lead you to positive results!