Digestive system

Rule 69

Be easy on your digestive system…

Yes it’s a rule!

So many of us suffer from problems of digestion (some more often then other), so I’ve decided to give you a few tips.

• 1.       Make sure you exercise or do some kind of activity to get you your blood flowing
• 2.       Make sure you eat a variety of veggies (check previous post and you’ll see how many veggies have the power to help you)
• 3.       Cut on sugar and flour
• 4.       Drinks lots of water (I’m talking about 4 liters)
• 5.       Drink less caffeinated drinks (soda and hot chocolate count as caffeinated)
• 6.       Drink tea with mint, honey and ginger

And if that still didn’t help you need to switch gear and for a few days eat cooked veggies and not raw ones!

Sounds bizarre because we got used to thinking raw veggies are the cure for everything, but just as I like to remind my clients: out body is really screwed already from things like: pollution, sitting too much, sugar, alcohol, weed, legal and illegal drugs, birth control, sodium and more.

It’s been like that for over 200 years so we won’t be able to fix it all now, nor do we want to! I mean I like sitting, coffee and ice cream; and birth control can take its toll on my health but I’m still going to use it… I might be a hippie but I’m a smart hippie ;)

Anyway where were we? Yes cooked veggies and their benefits:

1.       Easier to digest (something easy is good)

2.     

           According to research done at Cornell University some veggies are better cooked especially to prevent cancer. They found that nutrients in carrots, spinach, mushrooms, asparagus, cabbage, tomatoes, dark green leafy veggies and peppers are only released through cooking, which breaks down the cell walls of the plant.

3.   

            In winter time, you’re going to eat something warm and comfy – cooked veggies are healthier than mac and cheese.

4.       

Now let’s get something right: I don’t say “don’t eat raw veggies” I say you need to eat both! Eating raw in lunch time is great and you make sure you get a variety of nutrients, and eating cooked veggies in dinner time makes sure you get a bigger variety of nutrients.

Never stick to something and never label your diet. Your diet should fit you and only you!

There are no magic pills! You need to eat healthy and you need to move.

Being fit and healthy is not hard but you need to work at it.

And now recipes:

Buddha bowl:

Cut your favourite veggies, cook them in a sauce pan, add your favourite sauce (soy, Frank’s hot sauce, tahini) and 1 -2 tbsp of your favourite seeds (like sesame) and enjoy!

After workout bowl:

Now that’s a great way to get to most for your backs…raw and cooked veggies, protein, carbs and fat!

1 cup cooked yams, 2 cucumbers, ½ onion, 4 oz lean beef and 1 tbsp tahini. Mix it in a bowl and enjoy!

Calories: 486 Protein: 38 grams Fat: 12 grams Carbs: 51 grams

Asian tuna bowl:

In a sauce pan cook 1 bell pepper, 2 cups green and purple cabbage, 1 onion, ginger and 1 tbsp. soy sauce. Add 1 can tuna and cooked for 2 more minutes. Enjoy!

Calories:251 Protein: 28 grams Fat: 0 grams Carbs: 22 grams

Yellow chicken bowl:

In a sauce pan add: 1 cup eggplant, ½ onion, 1.25 cup cauliflower, 3 tbsp turmeric. Cook about 5 minutes. Add 4 oz chicken breast cut to strips. Cook until chicken is no longer pink.

Calories:295 Protein: 38 grams Fat: 5 grams Carbs: 18 grams

Curry chicken bowl:

in a sauce pan cooked 1 big carrot (cut to small cubes) for about 5 minutes. Add ½ an onion and cook for 2 minutes. Add ½ cup peas and 4.5 oz chicken breast (cut to small strips) and 3 tbsp curry powder. Cook until chicken no longer pink.

Calories:337 Protein: 46 grams Fat: 4 grams Carbs: 26 grams

Dessert bowl:

1 Greek yogurt, ¼ cup semi-sweet chocolate chips and 1 tsp sprinkles.

Calories:130 Protein: 7 grams Fat: 8 grams Carbs: 17 grams

And that’s it for now.

I hope you’ll feel good and you’ll have a good night sleep after eating those bowls J

It’s super easy to make it so no excuse! It healthy, tasty and fun so go ahead and be good to your body!

 Research and writing by Dana Gat ©2014

Let's talk about WHEAT

Rule 68

Wheat

As you know I don’t eat flour that often because it’s just really bad for you.

I had someone comment to me “the researches aren’t decisive yet about flour and my answer is: it’s processed, aka – bad for your body! You don’t need research to know that - just a brain that works.

Wheat is more than a flour. It can actually be quite healthy if you eat the fruit part!

It promotes digestive health, helps lower blood cholesterol and blood sugar levels, aids in weight management and encourages regular bowel movements.

The Harvard School of Public Health (one of my favourite places to get health information from) reports that whole grains, such as wheat berries, contain plant oestrogens or phytoestrogens that may reduce your risk of developing of cancers so yay! Mama nature got our back again! J

It’s high I fiber, magnesium, selenium and copper!

And here’s a few recipes for you to try.

Wheat berries and goat cheese:

Ingredients

·         1 1/4 cups wheat berries

·         2 1/2 cups chopped English cucumber 

·         2/3 cup thinly sliced green onions 

·         1 1/2 cups loosely packed chopped arugula 

·         6 tablespoons minced fresh flat-leaf parsley

·         1 pint grape tomatoes, halved 

·         1 tablespoon grated lemon rind 

·         3 tablespoons fresh lemon juice 

·         1/2 teaspoon freshly ground black pepper 

·         2 tablespoons extra-virgin olive oil

·         3/4 cup (3 ounces) crumbled goat cheese

Preparation

1. Place wheat berries in a medium bowl. cover with water to 2 inches above wheat berries. Cover and let stand overnight. Drain.

2. Place wheat berries in a medium saucepan. Cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain and rinse with cold water; drain well. Place wheat berries in a large bowl. Add all ingredients.

Let stand at least 30 minutes; serve at room temperature.

Wheat berries vegan pudding:

Make 8 serving

Ingredients

·         1 cup wheat berries

·         2 tablespoons plus 3 cups your choice of milk, divided

·         1 cinnamon stick

·         1 strip orange zest, (1/2 by 2 inches)

·         1/2 cup pure maple syrup

·         1 teaspoon vanilla extract

·         1/2 teaspoon ground cinnamon

Preparation

1.       Rinse the wheat berries well. Place in a large heavy saucepan and add water to cover by 2 inches. Bring to a boil, reduce heat to medium-low, cover and simmer, adding more water if necessary, until the wheat berries are tender, about 1 hour. Drain well.

2.       Place the wheat berries and 2 tablespoons milk in a food processor. Pulse, scraping down the sides as necessary, until most of the wheat berries are coarsely chopped (some may remain whole).

3.       Combine the chopped wheat berries, the remaining 3 cups milk, cinnamon stick and orange zest heavy-bottomed pot and bring to a boil. Reduce heat to medium-low and cook, stirring often to prevent sticking, until the mixture is very thick, 25 to 30 minutes. Remove from the heat; discard the cinnamon stick and orange zest. Stir in maple syrup and vanilla.

4.       Serve warm or chilled, sprinkled with cinnamon.

Wheat berries vegan chilli:

Ingredients

·         1 cup wheat berries

·         3 cups water

·         1 large onion, chopped

·         1/2 green bell pepper, chopped

·         1/2 yellow bell pepper, chopped

·         4 tsp chilli powder, or to taste

·         1/4 tsp hot pepper sauce

·         1/8 tsp black pepper

·         1 small can tomato sauce

·         1 large can tomatoes, diced

·         2 medium cans black beans

Preparation

1.       Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary, drain. Rinse wheat berries with cool water and drain thoroughly.

2.       In a saucepan on medium heat, cook onion, green and yellow pepper for until softness.

3.       In a 4-quart pot, combine remaining ingredients with vegetables. On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally

Ok and that it for now!

Make your own dish using wheat berries and post it IG, tag me @danagatfit and use the hashtag #eatcakenotgetfat for you chance to win a customise workout plan!

Research and writing by Dana Gat ©2014