In order to be slim and healthy you need to eat!

First of all, we care about your health, that’s why our every dish appeared under supervision of our healthy and balanced nutrition consultant

Yana Ilina – a real professional in her area of expertise!

@fitnes_pp_pohydenie_motivaciya             Тел. 050 130 09 88 

Dish cooking method for health and good figure

A lot of people have no idea how important it is to choose heat processing method in order to preserve health benefits and not to add extra calories!

I will start with an elementary example:

Boiled egg – 68 kcal;

Egg fried in oil – 101 kcal.

And it happens in the very same way to every product, vegetables included. If you use more fat, the calories increase like a shot! That’s why I don’t fry cutlet; I bake them in an oven, cook on an electric grill or steam. Moreover, the glycemic index (GI) of food changes a lot. To make it easy to understand, let’s tale POTATO GI as an example:

Fried potato – 95;

Potato puree – 90;

Boiled potato – 70;

Unpeeled boiled potatoes – 55.

GI of raw potato is of course even less, but there is no point to indicate it. The higher GI is, the more intensive insulin reaction occurs. And it doesn’t help to balance weight, since insulin stores up fat. It happens due to polysaccharide (starch) reduction to molecules of di- and monosaccharides under heat processing of food. If you overcook and cut small, you increase GI! If you fry => GI soars to heaven!

That’s why I recommend:

Raw fruit and vegetable should be in priority; low GI is welcomed. Do not fry, but bake, boil, stew, cook on fire, on grill and steam. Do not overcook porridge, noodles, potatoes and vegetables; let them stay hard. Exclude or minimize dishes made of white flour.

And of course, welcome to our marathon-course of good figure and health!

What oil to fry in?

Telling the truth, I’m against frying. It is much more useful and easier to bake in an oven or to poach in an anti-stick frying pan, but without any sizzling in oil.

Every oil has its smoking point – the temperature, at which it starts fuming. Oils with smoking point over 160°C can be suitable for frying; these are coconut oil, Ghee butter (rendered butter), avocado oil.

If you choose olive oil to fry in, then it should be refined, and refined oils can’t be useful as such. Extra virgin olive oil is very useful, but it should be used to dress a salad or you can add it to hot and cold ready dishes. However, you can’t heat up coconut oil and Ghee butter a lot. As soon as you put a pan on fire, oil or butter a pan with a THIN! layer, using a special brush, and start cooking at once. Don’t make a pan red-hot.

But again, I advise not to fry, but bake (without oil), or buy a good anti-stick frying pan.

Eggs

An egg is a single natural product with the most balanced combination of nutrients, trace elements, vitamins and amino acids.

The most common myths:

  • you gain in weight because of egg yolks;
  • eggs cause atherosclerosis;
  • raw eggs are more healthful;
  • eggs are ‘bad cholesterol’.

Do not trust unverified information!

2-3 eggs – it’s an optimal day norm👌

Eat and be healthy!

Dietary fibre

According to the statistics, 70% of Ukrainians have dietary fibre deficiency in their diet. And how much fruit and vegetables do you eat every day?

Sufficient intake of dietary fibre has a good effect on many processes: immunity, healthy skin and appetite control. Dietary fibre should be present in the diet in every day so that the gastrointestinal tract functions properly.

Norm is 25-30 g a day.

For illustration purposes, let’s apply it to some familiar products: 1 kg carrots or 890 g dry oatmeal porridge; it’s not that easy to introduce it in daily calories, is it? 😉

Nevertheless, those who eat a lot of fruit and vegetables cope with this task. But what should do the others? An optimal variant is to supplement your diet with extra food fibers, e.g. Psyllium, Inulin, prebiotics.

How can you understand that you have food fiber deficiency?

One of the signs is lack of everyday bowel movement. If you can’t boast of enough fruit and vegetables in your everyday diet, then a supplementary food fibers intake is necessary 🙏

You can’t fall asleep? Troubled sleep? Stresses? Depression?
High level of cortisol, prolactin and consequently gaining in weight?

It is recommended the following under such conditions:

To go to bed before 11 pm! You should obligatory curtain off, so that the moonlight, light from street lamps etc. doesn’t get in. Light in the apartment should be turned off everywhere. It is recommended not to grab the phone. Tablet and other gadgets after 9 pm. Even if you turn the screen light down low, gadgets still affect the brain while looking at the screen in the evening. The screen stimulates the eye retina and then the transfer goes through neurons and axons (nerve endings) to the brain; that’s how depression conditions and difficulty sleeping develop. Put the phone on charge in another room, but not there where you sleep, in the kitchen, for example!

Before going to sleep you can read a book.

To relax before sleep, it is helpful to take a warm shower that pours right on your head. Small ginger foot bath helps also by stress conditions, depression, sleep disorders as well as to decrease prolactin and cortisol (stress hormones) level. You can take such bath every day 30 minutes before going to sleep. Add 2 tablespoons of ginger powder to 1 litre of water, plunge your feet into water for 15 minutes and then rub the feet with a Turkish towel, put warm socks on and go to sleep.

Nutraceuticals intake (food supplements):

– Pink flaxseed one capsule 3 times a day, course for two months;
– Spirulina one dessert spoon every day in the first half of the day;
– Magne B6;
– Melatonin helps by insomnia and improves the quality of sleep.

To improve carbohydrate metabolism, glucose and insulin levels and to decrease craving for sweets, I recommend to take Chromium Picolinate (Solgar) 200mg 1 capsule 3 times a day.

Do a vegan day once a week – without animal-source food (meat, fish, eggs, dairy/cultured milk products).

And stay calm and calm only!

Cauliflower cutlets

Ingredients:

Cauliflower – 400 g,

Eggs – 2 pcs.;

Hard cheese – 60 g,

Onion – 2 small onions;

Garlic – 2 cloves.

Greens (bunch onion, dill, parsley) – 3 tablespoons of fine chopped greens;

Salt, pepper mix.

Cut cauliflower into small florets and cook in a boiling water for about 3 minutes. Then blender cauliflower, but not till smooth, there should small pieces be left. Grate cheese. Blender onions as well. Press garlic, mix all the ingredients into mince and form cutlets. Bake in an oven at 180°C for about 30 minutes.

Fish cutlets

Ingredients:
– hake or Korean cod fillet without skin (you can take any other fish) – 400 g
– onions – one big onion
– garlic clove
– two egg whites
– a lot of different greens
– salt, pepper

If the fish is with bones, clean fillet from bones and skin. You can blender the fillet lightly, just a few seconds, or cut it small with a knife. Mix the mince with garlic and onions made small in a blender and small chopped greens. Add egg whites, season the mince with salt and pepper and mix well. 

Form cutlets and put them on a baking tray covered with parchment paper. You can also put mince into cookie cutters.

Bake in an oven at 180°C for 15-20 minutes. You can also steam cutlets. 

Ground cutlets with vegetables

Ingredients:
Chicken fillet – 300 g
Small onion
1 egg
Yoghurt – 1 tablespoon
Small sweet pepper
Bunch onion
Garlic – 1 clove
Ground black pepper
Parsley
Salt

Cut the fillet into cubes. Peel pepper and onion and cut them also into small cubes. Mix everything, beat up eggs, add greens, garlic and yoghurt, season with salt and pepper, mix well and put into a fridge for half an hour.

Form small chicken and vegetables cutlets with moist hands and bake cutlets in an oven on a parchment paper.

Tbilisi salad

Ingredients:
– Beef 400 g (boil)
– red beans (you can take canned beans) – 1 can or 300 gram of cooked one
– Big sweet pepper – 1 pcs. (it is recommended to take 0,5 of red pepper and 0,5 of yellow pepper)
– 2 garlic cloves
– Sweet or red onion – 1pcs.
– Walnuts – 40 g
– Coriander and parsley
– Lemon juice – 1-2 tablespoons (originally, apple vinegar/ wine vinegar)
– Olive oil – 1 tablespoons
– Salt, pepper and spices to taste. 

Cut boiled beef into straws; cut pepper into straws as well. Press garlic. Cut onion into half-circles, pun into a bowl and cover with boiling water for 10 minutes. Chop walnuts. Cut greens or tear them by hand.

Mix all ingredients, season with salt, pepper and spices to taste, dress with olive oil and lemon juice, stir well and let it draw for 30 minutes.