Category Archives: healthy eating

Do you eat Spinach?

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20140331-201835.jpgFinally…finally I am back to my favorite crossfit 🙂

My trainer told me I haven’t been eating enough calories, so he made a special diet for me and this diet includes some foods that have never made it on my grocery shopping list :))) one of them is Spinach!

It turned out to be quite delicious in salads!
Spinach is a superfood. It is rich in antioxidants, iron and fiber, and good for heart. Oh and one more cool fact about spinach- it helps the body to absorb protein!

Now I add spinach to at least one of my salads a day 🙂

FitAli

Jicama

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Since I came to Mexico, I discovered some new vegetables for myself. One of them is JICAMA (Mexican yam or Mexican turnip). It’s cheap, easy to prepare, delicious and very healthy!

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It is very low in calories, about 16 calories per 100 grams, but high in a few vital nutrients. It provides one-quarter of what’s needed daily in fiber per serving. But not just any fiber – jicama’s fiber is infused with oligofructose inulin, which has zero calories and doesn’t metabolize in the body. Inulin, a fructan, promotes bone health by enhancing absorption of calcium from other foods, protecting against osteoporosis. Inulin has a prebiotic role in the intestine – it promotes “good” bacteria growth that maintains both a healthy colon and balanced immunity. Because it has a very low glycemic index, jicama is a great food for diabetics, and low in calories for those interested in weight reduction.

Jicama is also an excellent source of fiber and vitamin C – 44% of the daily value per serving – and a powerful antioxidant that zaps free radicals to protect against cancer, inflammation, viral cough, cold, and infections.

Jicama contains important vitamins like folates, riboflavin, pyridoxine, pantothenic acid, and thiamin, and the minerals magnesium, copper, iron, and manganese.

The easiest way to make it is to peel, cut in pieces, sprinkle some fresh lemon, salt and pepper- and it is ready!
Enjoy!

FitAli

Sources:
http://foodfacts.mercola.com

Health Benefits of QUAIL EGGS

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Have you heard about the benefits of quail eggs? Just three little eggs a day will do wonders to your health!

My coworker keeps quails at home. He told me he drinks three raw quail eggs a day to stay healthy. The first thing I did after I heard that, was googled it J It appeared that those little bitty eggs can do wonders. Here is what I found in one of the articles (you can read the whole article by clicking on the link):  http://www.ennyrehoboth.com/wonders-of-quail-eggs/

     HEALTH BENEFITS OF QUAIL EGGS

  • Remedy against digestive tract disorders such as gastritis, stomach ulcer and duodenal ulcer,
  • can help cure aneamia increasing haemoglobin level and remove toxins and heavy metals from the blood,
  • treatment of tuberculosis, bronchial asthma, diabetes and vegetative vascular dystonia,
  • strong anti-cancer effects and helps inhibit cancerous growth,
  • help eliminate and remove stones from liver, kidneys and gall bladder,
  • accelerates recuperation after blood stroke and help strengthen heart muscle,
  • powerful stimulant of sexual potency, they nourish the prostrate gland with useful substances and therefore help restore sexual potency in men,
  • promote good memory, enhance brain activity and regulate the nervous system,
  • strengthen the immune system,
  • slow down again of organs and increase life span,
  • improve skin colour and strengthen hair making it shiny and voluminous, thus it is used for facial and hair care masks.

Quail eggs do not have bad cholesterol. They are also safe from salmonellosis and resistant to different infections. The best way to eat quail eggs is to have it raw on an empty stomach in the morning before you eat anything else.

As for me, first I was afraid I wouldn’t stomach the taste, but with the right technique to eat them, I don’t even notice how they get in to my stomach. From now on, I am having three raw eggs every morning!

NUTRITION INFORMATION FOR 1 RAW QUAIL EGG

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FitAli

Brain Foods

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I often hear from my friends “didn’t have time to have a bite since morning” or similar expressions. People often get so busy, they forget to eat, thinking “if I skip lunch I will get done more”…Is that really so?

To get done more and be as productive as possible our body needs food like machine needs fuel. Double Cheese or BigMac on the way, unfortunately won’t do it. Do you remember how many times you were looking for keys all over the place and then realized you were holding them in your hand?  No, there is nothing wrong with you, your brain is just tired. Certain foods can help improve your memory, cognitive thinking and concentration level.Image

BREAKFAST! First things first! Breakfast is the most important meal of the day. The best choice for breakfast would be high-fiber whole grains, eggs, dairy and fruit. People, who eat breakfast, tend to perform better and get better results throughout the day, than people who skip it.

FISH. Rich in Omega-3 fatty acids food, is a great brain boost, enhances memory and a good source of protein.

Dark CHOCOLATE and NUTS. Improve cognitive thinking, contain antioxidants, caffeine enhances focus.

BERRIES. Studies have shown that eating berries helps prevent age-related memory loss, accumulate brain nerves.

Stay healthy, FitAli

VITAMINS, minerals, supplements. Always pays off to make sure our body gets everything it needs.

REST. Sleep is necessary for memory consolidation. The main memory-enhancing activity occurrs during the deepest stages of sleep.

“No” to Mayo…how to survive back home :-)

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ImageI’m back home.  Kiev welcomed me with tons of delicious cakes, pastry, candies, sausages, cheeses and mayo…  Here I thought I have trained my willpower very well, but apparently for another country I got to have another type of willpower 🙂

Yesterday I was thinking about what to cook, I wanted some kind of salad…And then I remembered that most of Ukrainian/Russian salads are made with mayo (American “Potato salad” type)… Russia is the biggest manufacturer of mayo in the world! Funny thing is, I used to love mayo before I left Ukraine, I thought there was no better salad dressing than mayo.  The thing about mayo is that our body can’t easily break it in to three main groups of food. And what happens with stuff that can’t be broken? Right, it’s stored as fat!

Anyway, now I’m back to Ukraine, and the question is what to use instead of mayo? The healthiest choice is Greek yogurt with or without spices. It’s light, a little sour and gives a fresh flavor to the salad. Here are some other choices for salad dressings:

 Tzatziki (Greek dressing) :  1 cup plain yogurt, 1/3 cup diced cucumber, juice of 1 lemon, 1tbp cilantro, 1/8 tsp diced garlic, a pinch of salt and black pepper- whisk in a bowl.

Yogurt dressing : 1 cup Greek yogurt,  1/3 cup cottage cheese, 1 tsp dill, sprinkle of lemon juice, salt, pepper to taste- whisk in a bowl.

FitAli

Foods to stay away from

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I miss those times when people were sure they ate exactly what they saw on their plates. Nowadays we have to deal with GMOs, pesticides, antibiotics, meat byproducts and all kinds of stuff that’s not natural! So I have decided to do a little research on foods I should never eat and why. Here it is:

Diet foods have artificial sweeteners that have been linked to causing health issues.

White bread and refined flours have zero nutritional value.

Margarine is loaded with unhealthy trans fats.

Cured meats have been linked to causing cancer, high blood pressure, packed with artery clogging grease.

Reduced fat peanut butter contains less protein and fat, but when the fat is taken out, to save the flavor they load it with sugar.

Energy drinks are linked to kidney failure, heart attacks.

Frozen meals are loaded with unhealthy preservatives, artificial ingredients, salt.

Energy and protein bars. Most of them are loaded with fats and sugars.

FitAli

Paleo- Diet or Healthy eating for life!

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      What is the Paleo Diet?

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This diet or better to say style of life is focused on eating only what comes form Nature.Image Hundreds of years ago cavemen didn’t eat canned soups, premade meals, chocolate, didn’t drink tequila sunrises and coke. Sugar, grains, processed foods- none of this was around 20,000 years ago, none of this was meant to be digested by our body.

Mother Nature supplied us and still does, with foods that give us plenty of energy, keep us healthy and strong. The Paleo Diet is a way of eating that was predetermined for us by Nature. Image

Here is the list of Paleo Foods:

Poultry :  Turkey, Chicken Breast,Chicken Thigh, Chicken Leg, Chicken Wings,Goose,Emu,Eggs (duck, chicken or goose),Ostrich,Quail.

BeefGround Beef, Grass Fed Beef,New York Steak,Steaks,Beef Jerky, Veal, Chuck Steak,  Lean Veal.

PorkPork Tenderloin, Pork Chops,Bacon.

LamLamb rack,Lamb Chops.

Other meats: Venison Steaks, Buffalo, Bison, Bison Steaks, Bison Jerky, Bison Ribeye, Bison Sirloin, Rabbit, Goat, Elk, Kangaroo, Bear (good luck getting this!), Wild Boar, Reindeer, Turtle, Pheasant,, Rattlesnake, Salami (all natural).

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Seafood: Shrimp, Lobster, Clams, Salmon, Crab, Crawfish, Crayfish, Scallops, Oysters.

Fish: Bass, Salmon, Halibut, Mackerel, Sardines, Tuna, Red Snapper, Shark, Sunfish, Swordfish, Tilapia, Trout, Walleye.

Vegetables: Asparagus, Avocado, Artichoke hearts, Brussels sprouts, Carrots, Spinach, Celery, Broccoli, Zucchini, Cabbage, Peppers (All Kinds), Cauliflower, Parsley, Eggplant, Green Onions, Olives.

Vegetables high in starch (not recommended if you want to lose weight): Butternut Squash, Acorn Squash, Yam, Sweet Potato, Beets.

Oils and Fats: Coconut oil, Olive oil, Macadamia Oil, Avocado Oil, Grass fed Butter.

Nuts: Almonds, Cashews, Hazelnuts, Pecans, Pine Nuts, Pumpkin Seeds, Sunflower Seeds, Macadamia Nut, Walnuts.

Fruit: Apple, Avocado, Blackberries, Papaya, Peaches., Plums, Mango, Lychee, Blueberries, Grapes, Lemon, Strawberries, Watermelon, Pineapple Guava, Lime, Raspberries, Cantaloupe, Tangerine, Figs, Oranges, Bananas.

Supplements (recommended with Paleo Diet): Omega 3, Greens Supplement, Whey Protein, Multi Vitamin.

This isn’t a full list of foods recommended for this diet.

I personally like the idea of eating only what nature gives us and seriously considering doing it.

Looking for a good Paleo Diet Cook Book, any recommendations?

FitAli