A weekend is a great opportunity to slow the time down, not be in a rush and do what you like. I really enjoy cooking. At the same time, I never spend in the kitchen for more than forty minutes. Because healthy meals do not require a lot of time.
In the morning, I slowly crawled out of bed on an exercise mat. A little more than half an hour of yoga, and I my body is grateful to me. This afternoon, I play tennis which is an intense cardiovascular workout. So 30 minutes of yoga is enough to warm-up joints and muscles. After yoga – a green smoothie, shower and cooking breakfast. As always this happens with different recipes in my case, Russian pancakes recipe was converted into a one without gluten and sugar.
Ingredients for eight medium pancakes:
bananas instead of sugar – 2 pieces;
baking soda – 1/2 teaspoon;
eggs – 2 pieces;
coconut milk – 3 tablespoons;
cup of quinoa flour (can be substituted for rice flour, if you need gluten-free option, or wheat, if you eat gluten);
glass of water;
a pinch of salt.
Bananas I mash in a blender, then mixed with all the ingredients. And I leave the dough for 30 minutes to infuse. Then I stirred and still about a quarter cup of water. I fry pancakes quickly with a little olive oil.
In the evening I made a variant of dietary jam. Just mashed in the blender two mango pulp (you can use any other fruit). I added five teaspoons of chia seeds in a mango puree, and put in the refrigerator overnight. The seeds swell and make the mass like a jam. It served as a topping for pancakes with strawberries.
The great compliment for this breakfast is a green tea with lemon and a little clove. It is not only a tasty and healthy meal, but also a way to hear one more time that I am the best wife in the world! 🙂
Australian Nutritionist Karin G. Reiter inspires me not only to change in nutrition. She was an lawyer in a bank industry some years ago, studied Medical Nutrition, opened her Nutrition clinic in Singapore, became the wife of a happy husband and a mother of two healthy children. In the same time Karin was educated as a personal fitness trainer, shares her professional and personal experience in her blog Nutrisious&Delicious, has launched its own free ebook with healthy recipes, exercise five times a week, and just lives a fulfilled, meaningful life.
LOVE YOURSELF ENOUGH TO EAT A GOOD FOOD
Karin is my teacher about medical nutrition during the course “Personal trainer FISAF Singapore”. I am very inspired by her lectures, and wanted to know more how she organizes a healthy food habits for her family with two children at ages five and three years old.
Me: How do you teach your children to eat healthy food?
Karin: They were born to know healthy food flavors from birth. They eat vegetables, fruits whole grains like quinoa, lentils, nuts and seeds… I make an almond milk… So they know flours in their systems and they love it. The challenges happen around the ages 3 or 4 when the children see the other children eating unhealthy food. So I do a workshop called “Kids eat healthy”. I educate parents why some food is unhealthy for children and how to get your children to eat healthy food. Because most people don’t really understand why some food is best avoided or how to get their kids to eat healthy. And also I explain sociological side how to deal with that: children should eat 90% healthy food cooking at home or eating at healthy restaurants. My kids love sushi and there are many places in Singapore where you can find fresh juices. So it’s very easy for us to eat out. And we never eat at McDonalds or places like that. And when we go to parties, I allow the children to eat whatever they want. Because this is a small percent of their food. They are still kids.
Me: You told me that problems happen around the ages three to four. So how do you persuade them to eat healthy food 90% of their time?
Karin: You don’t persuade children. And you don’t teach them what is the nutrition food. You just try to create positive thoughts for their habits. I’m modeling behavior for my children. I eat healthy food, they eat healthy food. They help me to cook food. They help prepare the food, touching it, smelling it, learning about it. They come shopping with us to the markets. So they know well what is healthy food. And when they choose healthy food, I tell them “Good choice, healthy choice”. When my daughter wants to eat unhealthy food, she knows this is unhealthy. And sometimes she can say me “I feel a stomachache”. And I remind her, she has a stomachache because she ate an unhealthy food. Or also there is a big connection between unhealthy food and children’s reaction and feelings. When you have kids one day, you will see that when they eat unhealthy food, they have mass of reaction. Really like running around, crying. And it’s very difficult to manage. So I try to show connection to my daughter how she eats and how she feels.
Me: What are the general rules to choose a good food?
Karin: The first is it’s a natural form: coming from trees, from a ground rather than something coming from a box. And fresh is best. Also little or no ingredients. You need understand all ingredients. I strongly recommend eating 80% of plant-based food: vegetables, nuts, seeds, lentils, beans and different kinds of whole grain, brown rice, quinoa, and buckwheat…. Things like that.
Me: And how many times a day do you eat? How many times a day do you recommend to eat?
Karin: There is no one recommendation for every persons. Everyone isn’t the same. Some people need to eat six meals a day, and other three meals a day. I think it really depends on your hunger, your personality. I think generally you should eat around every two hours when your stomach is empty of previous food. So it can be three main meals, and two-three small meals. Or ot can be six small meals.
Me: How much time do you spend for cooking every day? Because some people think it’s quite difficult to cook healthy food.
Karin: I usually write down a menu plan on Friday for the next week. So know where my kids will go next week, or if we have guests at home. On Saturday I make shop for a whole week. And then usually on Sunday I cook four or five different big dishes. I make a lot of vegetables, I make hummus, I a big soup, I make much amount of beans or lentils, I make an almond milk. I don’t make fresh food in advance. I like fresh salads, green juices and smoothies, which I can prepare very quickly during a week. And I cook some fish, steamed vegetables during a week too. I don’t spend so much time for cooking. I usually spend one day for shopping, one big day for cooking around for three hours, and 30 minutes for cooking during weekday.
Me: How do you help your clients to change them?
Karin: We set goals: where we are gonna to be six weeks later, 12 weeks later or one year from now. And how we are gonna to get these goals. Maybe one week you cut out this type of food. You know, that’s the goal for this week. So it’s about the goals. But also about the plans how to make these goals. For example, if you want to decrease your cholesterol, how are you gonna to do it? Are you gonna to workout three times a week, to eat fresh vegetable salads for lunch every time, and you’re gonna to cook by yourself 90% of time.
Me: What could you recommend to people who have allergies?
Karin: You need to define if you have food allergy or food sensitivity. You feel tired, your mood is not good, your skin is not good, your bowel is not working correctly then you might have food sensitivity. The cheapest way to test if you are allergic to certain foods is to do elimination diet. So generally many people don’t feel good to gluten or wheat, dairy products, eggs and nuts. So and you need to avoid these food for two weeks but 100% to avoid them. And after two weeks one by one to add them and to see if you have a reaction. And if you have some of reaction like your skin, stomachache or headache, or diarrhea. It means you have sensitivity to this food. So you should cut out of your diet.
Me: Could you let us know your food diary for a day?
Karin: I don’t eat the same every day. But I can say what I ate yesterday. I had a green juice for breakfast with muesli, almond milk and berries. And then I had buckwheat with homemade hummus and fresh salad, and lemon for lunch. And afternoon I had berries, and some nuts, and some pineapple. And then for dinner I had a sweet potato with a small piece of fish and a big salad.
Me: And if a person wants to lose just 2-3 kg, what could you suggest generally?
Karin: Go back to the labels of food, which you eat. They should be simple with few ingredients. Drink a lot of water, eat a lot of vegetables in all forms: soups, salads, juices. Limit your fruits during a day (up to three fruits per day), eat only whole grains, and reduce the amounts of animals, which you eat.
Me: Thank you so much! And what is your main advice for people?
Karin: My main advice for people you should listen your body. You should learn about your body. Most people have no idea: they listen to the doctors, they listen to other people. Don’t follow the trends, magazines. The point is not to be skinny; the point is to be happy. And nutrition connects with your happy. When you eat a good food, you are happy. You are happy inside and love yourself enough to eat a good food. So all starts to love yourself and being true to yourself.
I’m accustomed myself to making smoothies in the morning. I pour it in a sport bottle and take to work. So I can have tasty and enriched bite in the first half of the day. Yesterday I had orange smoothie with carrots, papaya and almond milk.
Morning is my favorite time of the day. In the morning I love to do the most pleasant things: practice yoga, cook delicious breakfast, read a book, work out or just go for a walk. Recently I began to write morning notes. They say it helps to disclose the creativity. You wake up in the morning; you take a pen and write everything you have in your head (use a pen, not the keyboard or touch screen). The main thing is to write everything, even some funny and crazy thoughts!
This morning I wrote my notes and made bright fruit salad for breakfast.
Fruit salad (for two):
Cinnamon to your taste
Home-made yoghurt or non-fat cottage cheese to your taste (optional)
A multilayer smoothie! Beautiful, healthy and nutritious!
I rescheduled my workout in order to make it and take some pictures of it.
Multilayer smoothies look really beautiful in transparent glass. I also enjoy the richness of taste when I eat different layers with the small spoon and occasionally mix them.
Fruit and nut smoothie (for two):
1/2 teaspoon of cinnamon
About 20 Hazelnuts
100 g of homemade yoghurt (or non-fat cottage cheese)
Blend the mango and pour the first layer into the glasses. Wash the blender. Then blend avocado, kiwi, mint and cinnamon. Pour a second layer. Put hazelnuts on the top. Then pour homemade yoghurt or non-fat cottage cheese. Decorate your smoothie with walnuts, hazelnuts and mint leaves.
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!
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.
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.
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.
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.
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;
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.
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!
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.
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.