Due to the popular demand: Below is the text of the presentation which Jan offered last night at my Studio and lots of you missed. So, here you have lots of the questions answered re: how i eat (or not)... In the fun way. Jan cooks for us (I do the dishes!). So, he told it all from the personal Chef's perspective! We laughed all the evening long! ;-) So, here it goes (he had more of the funny pictures of yours truly, but we have to do just with one here):
Who is Magdalena?
Be Fit Fitus Musculus. A rare species originating from Europe (Only one specimen at the last count). Consists of: muscle, water, healthy fat. Requires lot of healthy food, otherwise becomes wimpish
Three ingredients of a healthy lifestyle:
Sleep - Exercise - good Nutrition
Breakfast - the most important meal of the day. What does she eat for breakfast?
Steel cut oats + chia seeds, lots of nuts, raisins, various berries (usually blueberries, strawberries, raspberries, grapes; sometimes pomegranate, papaya, mango), plain non-fat Greek yogurt (everything organic) + cappuccino (no sugar or sweeteners)
GOOD AND BAD INGREDIENTS of her nutrition:
BAD and to be avoided:
Added sugar (and artificial sweeteners)
Anything with high glycemic index
Processed, canned, deli foods
Breads (especially white), rice, pasta
Alcohol (it is, somehow, a GOOD food twice a week, though!!!) Bad fats (anything that is solid in room temperature)
. Lean proteins
. Good fats (avocado, virgin olive oil, nuts)
. Some spices (turmeric, pepper, ginger)
. Fruits: All berries (especially blueberries), apple, kiwi, watermelon, cantaloupe, papaya, grapefruit, orange, mango, guava, banana and pear (both not ripe, otherwise, their sugar content is high and Be Fit Fitus starts complaining right away)
. Veggies: kale, spinach (raw or cooked), collard greens, Swiss chard, asparagus, broccoli, bok choy, bell peppers, lettuce, Brussels sprouts, carrots, sweet potatoes, and hot peppers (serrano, habanero, etc.)
. Beans: ALL! - but especially chickpeas (garbanzo), lentils, black-eyed peas, kidney beans
. Grains and pseudo grains: Quinoa, amaranth, buckwheat, bulgur, barley. If rice at all, it must be wild rice
. Meats: turkey breast (no skin), chicken breast (no skin)
. Nuts: ALL! - plain, unsalted, not roasted: walnuts, pecans, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, pumpkin seeds, sunflower seeds
Good sources of (lean) protein:
. Skinless chicken or turkey
. Beans and lentils (again!)
. Fish and seafood
. Non-fat dairy (such as Greek yogurt)
. Tofu and tempeh
. Nuts and seeds
Be Fit Fitus' Lunch:
. Eggs, homemade gravlax, tofu / tempeh, quinoa, beans - for proteins
. Colorful salads, no commercial dressing - use balsamic vinegar and spices instead
. Spinach, kale, chard sautéed with garlic, ginger, turmeric with no or minimal oil
. Chicken soup: chicken breast, mixed vegetables, spices, beans (favorites: garbanzo, kidney beans, peas, lentils). No added salt. I use minimal amounts of low sodium broth.
. No bread or minimal amount of Pumpernickel, Genesis/Ezekiel breads - sprouted grain breads). Two bites at the most.
. Spread ripe avocado instead of butter/cream cheese/mayonnaise
. Dinner preparation - [two kinds of proteins, mixed with the cooked veggies before serving, salad with nuts, sometimes tomatoes, celery, dill or grated feta]
. Dinner cooking - onions, celery, tomatoes, beans, fresh spices (basil, parsley, cilantro, etc.)
The final result: A happy and satiated Be Fit Fitus. She claims she is never hungry. And yes, I can say she eats a lot.
Some alternatives - Time-saving options, such as: Cooking in bulk - Freezing
1) Squash soup: slice squash/pumpkin in 4, remove the seeds, cook with skin, cool, flesh out meat, process in a blender with a small amount of water, reheat, and refrigerate/freeze the rest. Be Fit Fitus eats it as is, but you can add flavor with fresh coriander, fresh dill, freshly grated ginger or turmeric, curry powder, or even stock / bullion cubes (watch for the salt!). No sour cream or grated cheddar, unless you want to offend Be Fit Fitus deeply and personally!
2) Beet salad: Cook red beets whole, cool, peel, grate; I usually add horseradish or ginger for flavor.
Traveling be Fit Fitus:
. Hint: Use a cooler, wise choices, and a bit of indulgence go a long way
Upcoming FREE Presentation:
HEALTHY ASIAN COOKING
Yummy recipes and quick ways to prepare them Handouts will be given Please RSVP today or by email to firstname.lastname@example.org January 27, 2016 at 5 PM Be Fit Fit Studio