Spicy Asian veggie salad

Spicy Asian veggie salad

21 Sep 2020 no comments Criss SFTB

Slice the veggies julienne style, then marinate them in the marinade for at least 2 hours, in the fridge.

Remove the veggies from the marinade and serve with the desired amount of spicy sauce.
You can add spicy mayonnaise for extra flavor.

Ingredients for the salad

Quantity 
300 gCarrots
150 gRed cabbage
150 gCucumbers
150 gRed peppers

Ingredients for the marinade

Quantity 
3 tbspRice vinegar
1 tbspTamari sauce, low sodium
2 tbspSesame oil
½ tbspGinger paste

Ingredients for the sauce

Quantity 
1 tbspHoney
3 tbspSweet chili sauce
1 tbspLime zest
2 tbspRice vinegar
4 tbspSpicy mayonnaise (optional)
to tasteSmoked salt
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Spicy chili mustard marinated chicken breast

Spicy chili mustard marinated chicken

21 Sep 2020 no comments Criss SFTB

500 g chicken breast, skinless and boneless. Cut the chicken breast in 4 cm cubes, pat dry with paper towel and marinate overnight in the fridge, then cook it in the oven at 180 degrees for 40 minutes, in a ceramic pot, covered, until the meat is cooked, but tender.

Second part of meal preparation:

Add some lime zest and some extra marinade to serve, decorate with lime wedges and enjoy with a generous side of veggies.

Ingredients

Quantity 
3 tbspWhole grain Dijon mustard
4 tbspSweet chili sauce
4 tbspOil
3 tbspRed pepper paste
to tasteSalt & Pepper
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Salmon cheese pate

Salmon and cream cheese pate

21 Sep 2020 no comments Criss SFTB

Rye crackers to serve (you can use endive leaves as well if you want to cut back on carbs.

We all have overcooked salmon at least once in our lives. So, if that’s the case (or you just fancy some tasty pate for breakfast) this 5-minutes recipe is perfect for you.

Chop the baked salmon and the smoked salmon into small pieces. In the food processor add the cream cheese, the salmon, the lemon juice and a generous amount of freshly ground pepper. If you like things spicy, you can add some chili flakes.

Second part of meal preparation:

Pulse the food processor a couple of times if you like the pate with a chunkier texture or leave it some more for a smooth texture.

Add the dill and mix it in the pate. Spoon the pate in a jar and serve.

Ingredients

Quantity 
150 gOver- baked salmon
100 gPhiladelphia light
100 gSmoked salmon
Juice half a lemon
to tasteSmall bunch of dill, pepper and chili flakes to taste
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Paleo salad

Paleo salad for lunch with eggplant, eggs, avocado and black rice and green tahini dressing

21 Sep 2020 no comments Criss SFTB

For dressing – 1 tbsp tahini, juice half a lime, 1 tbsp avocado oil, 1 clove garlic, parsley and green coriander leaves, 5 tbsp water, salt, pepper to taste. In a blender, mix everything together until you obtain a homogenous paste.

Second part of meal preparation:

Boil the black rice and grill the eggplant slices, cut to half a centimeter thick slices. 

Hard boil the eggs 

Cut the avocado into thin slices, dice the nuts. 

On a large plate put the mixed green leaves seasoned with lemon zest and chili salt. 

Add the grilled eggplants, avocado and boiled rice.

Halve the eggs and decorate with black sesame seeds and nuts. Season with salt and freshly ground pepper to taste, add the green tahini sauce separately to serve

Ingredients

Quantity 
50 gMixed green leaves
30 gBlack rice
200 gEggplant
60 gAvocado
4Eggs
4 tbspBlack sesame seeds
15 gMixed raw nuts
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DIET FOR HYPOTHYROIDISM

Hypothyroidism Diet

03 Jul 2020 no comments Cori Gramescu

Hypothyroidism, or the functioning of the thyroid gland under optimal parameters, is an illness that must be treated by an endocrinologist. If you suffer from hypothyroidism or from Hashimoto Autoimmune Thyroiditis, if you underwent thyroid removal surgery or you were left with a hormonal imbalance after your pregnancy, the first step is to go to an endocrinologic exam and to follow the treatment prescribed by your doctor.

Even if you have hypothyroidism, there are various lifestyle choices that can help you feel better, control your weight and lead a normal life. So read on to find out what’s good for you if you suffer from hypothyroidism.

Freshly caught oceanic fish contains essential fatty acids that help reduce cholesterol and inflammation, and ensure that the cardiovascular and nervous system operate properly. Hypothyroidism causes an increase of LDL cholesterol, so a diet rich in Omega3 essential fatty acids helps maintain good health. However, knowing the fishing source is essential. Farm fish does not have the same health benefits as freshly caught fish. Choose salmon, mackerel, sardines, herring and sea wolf.

Organic coconut oil is an excellent source of medium-length chain triglycerides, which activate the metabolism. Caprylic, capric and lauric acids contribute to a better metabolism, and prevent fatigue that hypothyroidism patients face; they also have antimicrobial, antioxidant and antibacterial effects, which help reduce body inflammation.

Algae are a natural source of minerals and iodine, and they help balance the organism for hypothyroidism patients. Whether as supplements or in your daily diet, try to consume kelp, nori, wakame or kombu on a regular basis. You can use them in Asian dishes, salads and soups.

Probiotic-rich foods, such as kefir, kombucha, kimchi or vegetables pickled in brine, help maintain a balanced gut flora, which is instrumental in reducing inflammation and also beneficial in autoimmune illnesses.

Germinated flax, hemp, and chia seeds are a natural source of alpha-lipoic acid, or ALA, which helps balance the metabolism, reduces fatigue and stabilizes body weight. ALA is also found in the form of nutritional supplements.

Fiber-rich foods – Hypothyroidism patients should eat 30-40 grams of fiber per day in order to regulate intestinal transit, reduce bloating and regulate sugar levels in the blood. The daily diet of Hypothyroidism patients should include forest fruit, vegetables and leguminous produce.

Fresh fruits and veggies – Hypothyroidism patients must focus on a diet rich in antioxidants and fiber – of which fruits and vegetables are an excellent source. However, they must avoid eating large quantities of broccoli, cauliflower, cabbage or kale, because cruciferous vegetables contain substances that negatively impact the thyroid function.

It is important for people suffering from hypothyroidism to engage in physical exercise and to give up processed food, rich in simple sugars, (trans)saturated fats and gluten.

The hypothyroidism diet goal must be to reduce inflammation in the body, to rebalance the antioxidant and mineral intake and to activate the metabolism. Therefore, disciplined, healthy choices may successfully compensate your genetic misfortune.

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DIET FOR HYPOTHYROIDISM

Hypothyroidism, Hashimoto and what you can achieve through food and exercise

03 Jul 2020 no comments Cori Gramescu

Many clients who contact me for personalized weight loss programs have thyroid issues – namely, hypothyroidism. Most often, this is caused by the Hashimoto auto-immune disorder. Here are some summary measures or food and exercise remedies if you suffer from this affliction.

Hypothyroidism is a disorder of the thyroid gland, which no longer produces thyroid hormones in sufficient quantities. The main cause of hypothyroidism is an affliction called Hashimoto Autoimmune Thyroiditis – a chronic inflammation of the thyroid gland, caused by an autoimmune disorder.

Other causes of hypothyroidism

  • Overreaction to hyperthyroidism treatments (when the thyroid secretes excess hormones, medication is required and some patients may develop aggressive reactions to it)
  • Surgical interventions on the thyroid, whereby various sections of the gland are removed
  • Various medicines (some of which are prescribed for psychiatric disorders)
  • Various congenital illnesses
  • Hypophysis problems
  • Pregnancy – some women develop post-partum hypothyroidism or may suffer from hypothyroidism triggered during pregnancy, which may increase pregnancy loss risk and may severely affect fetus development

This article focuses on autoimmune hypothyroidism, aka Hashimoto thyroiditis, because this is the most frequent disorder of its type in Romania and around the globe.

Symptoms of Hypothyroidism (including the Hashimoto disorder)

  • Prolonged fatigue
  • Frissons and sleepiness
  • Dry skin
  • Constipation
  • Weight gains
  • Depression and loss of focus
  • Increased cholesterol levels
  • Muscle cramps
  • Water retention

In case these symptoms occur, you need specialized medical attention. In Romania, the endocrinologic exam of the thyroid gland usually contains a series of blood test to determine the levels of thyroid hormones (T3, T4 and TSH), as well as the level of anti-TPO antibodies and those of the reactive C protein. A thyroid gland ultrasound is also recommended.

Hasmimoto Thyroiditis specifics

Since Hashimoto Thyroiditis is an autoimmune disorder, it cannot be completely cured or prevented. However, a series of diet and lifestyle choices have been discovered to appease the effects and to stabilize the autoimmune aspect of this disorder.

Persons living with Hashimoto Thyroiditis may initially go through a hyperthyroidism phase, when the chronically inflamed thyroid may secrete more thyroid hormones than necessary.

Hashimoto Thyroiditis is an autoimmune disorder and its triggers are still unknown. However, it has been proven to be associated with other autoimmune disorders, such as Type B Diabetes and the celiac disease. This ailment is 5-10 times more frequent in woman than men. T lymphocytes attack thyroid gland cells, causing a chronic inflammatory response, which is often detected once the severe symptoms have already occurred. One should undergo regular periodical screenings for the thyroid gland, especially women above 35 – for example, during the annual routine medical exam.

Apart from the hormone substitution treatment, it is useful to adopt a diet specifically designed for thyroid disorders. There are some studies that show positive effects of various nutritional supplements on various categories of people. However, a clear conclusion on this issue has not yet been drawn. Your best bet is to ask the endocrinology specialist regarding taking nutritional supplements in conjunction with the hormone substitution medication.

Diet matters

The diet suited for Hashimoto Autoimmune Hypothyroidism has two important characteristics: one, it must be anti-inflammatory, based on whole, natural foods, with high nutritional value and as little processing as possible. Two, it must be a balanced diet, with a moderate glucide content, taking from vegetables, fruit and partially from leguminous produce and naturally gluten-free cereal. A constant intake of high-quality protein and healthy fats is required, in order to maintain the adequate underlayer needed for the body to function properly. Also, in order to prevent weight gain, the food intake must be monitored and adapted to the client’s age, physical activity and weight gain/loss history.

The most balanced diet formula for Hashimoto Hypothyroidism is a paleo-gluten, free-plant based diet: that is, a diet plan based on plants, without any products containing sugar, dairy, gluten and cereal. Some people exhibit beneficial effects only after eliminating gluten, without completely eliminating cereal from their diet. However, in other cases, stricter intervention is required.

In any case, as with all autoimmune disorders, you need to eliminate processed products from your daily diet – processed meat, sweets, pastry and fast food products, products with gluten and simple sugar derivates, such as maple syrup, honey, agave syrup or synthesized sweeteners (cyclamate, aspartame, sucralose, tagatose etc.).

What can you eat?

I also wrote here about foods that may help you with hypothyroidism.

  • Vegetables (some physicians recommend you give up algae, cruciferous vegetables and potatoes) – salads, tomatoes, cucumbers, peppers, radishes, courgettes, eggplants, onions, garlic, string peas, kidney beans, peas, carrots, celery, parsnip, asparagus, spinach, dock, turnip, sweet potatoes, endives, okra, artichokes, mushrooms, pumpkin, kohlrabi, orach, sorrel, red beetroot, chickpeas, lentils
  • Fruit – any organic fruit is indicated for hypothyroidism diets, as long as you eat in moderate quantities.
  • Fish, seafood and meats – It’s important to choose freshly caught fish and meat from farm-raised animals, or even organic/bio. Choose oceanic small-sized fish, freshly caught seafood (pay particular attention to shrimp – most come from farms) and bird meat (turkey, duck, goose, pearl hen, quail), or yeanling meat, lamb, veal or game. Occasionally you may also eat chicken and pork, but pay attention to the provenance of the meat.
  • Raw oleaginous produce – almonds, Romanian walnuts, Brazilian walnuts, macadamia nuts, flax seeds, chia seeds.
  • Foods rich in natural probiotics – kimchi, kombucha, water kefir.

Although some benefit from taking cereal of their diet completely, and even though a gluten-free diet alleviates the effects of Hashimoto Autoimmune Hypothyroidism, you should first try to eliminate cereal with gluten content from your daily diet (wheat, barley, rye) and switch to bird seeds, buckwheat, quinoa and whole rice.

Even though this is not a rule, a series of nutritional supplements have been observed to rebalance the mineral content in the blood, thus alleviating the unpleasant Hashimoto symptoms. However, before taking these supplements, consult your endocrinologist to find out whether they are suitable for you. These are Selenium, Magnesium, Zinc and Vitamin B1 (thiamin). If blood tests show any deficiencies (test must be run for vitamin D, ferritin and B12), nutritional supplements have been shown to alleviate these deficiencies.

Exercise limits weight increases

Exercise plays an important part in thyroid gland disorders. In order to prevent excess weight gain and the growth of your body fat ratio, you need a constant program of moderate physical exercises, to increase the quality of your muscle mass and to boost your endurance to cardio effort. Since hypothyroidism causes severe fatigue anyway, the training program should be varied, not very intense, and should include functional exercises, mild jogging or swimming. However, the training must be constant, 3-4 times a week.

Exposure to the Sun is important for Vitamin D synthesis. So, save at least 20 minutes per day for open air exercise.

Since Hashimoto Autoimmune Thyroiditis is a chronic illness, I recommend that you regularly check yourself up with the endocrinologist, implement a balanced, healthy lifestyle, and keep taking the medication prescribed by your doctor. Go to as many exams as needed in order to accurately dose the hormone substitution therapy, make sure you maintain your weight in the long run and never ignore any aspect that might destabilize you – avoid prolonged stress, allot the adequate time for sleep and relaxation, make time for activities you enjoy and never stop exercising.

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WHY AREN’T YOU LOSING WEIGHT, EVEN THOUGH YOU WATCH WHAT YOU EAT?

Why aren’t you losing weight, even though you watch what you eat?

03 Jul 2020 no comments Cori Gramescu

Piles of articles and books have been written about weight loss. Everybody has an opinion. However, despite the growing online and offline info available, more and more people have weight problems and are still looking for miraculous solutions.

What do you have to do to lose weight?

Eat unprocessed, natural, seasonal foods

That means vegetables, fish, meat, whole, unprocessed, naturally gluten-free cereal, walnuts, fruit, dairy products. In this order.

Change your habits

You may expect that food and exercise is everything, but do not forget that you need to have the right mindset.

  • Monitor your proteins intake – you need at least 0.8 g of protein per kg of body weight per day. If you want to lose weight, you should make sure the body gets about 1.5 g or protein/body kg. So make sure you eat enough healthy protein (fish, farm animal meat, naturally grown ecological eggs).
  • Monitor your sugar intake – about 40% of your daily required calories should come from glucides. About 20% of these should be simple glucides – cereal, potatoes, sweet fruit. The rest should come from vegetables.
  • Monitor your daily physical activity – this includes trainings and physical activity intervals that increase your pulse – which helps you modify the reactions in your body.

Any other form of movement (walking, yoga etc.) that does not increase your pulse to at least 65% MHR (maximal heart rate – calculated as 220 – age) does not significantly influence weight loss.

In other words, walking is OK, but it doesn’t help you lose weight – unless you walk fast and do it for at least 35 minutes without any break.

Also, keep in mind:

  • Sleep at least 7.5 hours every night
  • Drink at least 2.5 liters of water every day
  • Spend at least 3 hours on gym every week (medium and high-intensity sessions)
  • Calculate 10 days for each kilogram you want to lose, so that you maintain your figure in the future
  • Learn to cook and to juggle with flavors and spices – otherwise, you’ll get hopelessly bored

Do not forget that the calories level required for your target weight will have to be maintained constant in order for you to stay at that weight, otherwise you will gain back weight whenever you return to an unhealthy, unbalanced diet.

Why Aren’t You Losing Weight?

  • You may be eating more than you think

“Nibbling” between meals may increase your daily calorie intake by up to 75%, even though it doesn’t seem too much of a deal to you. It also triggers metabolic processes that enable fat deposits.

  • You may be eating less healthy than you think

‘Know those fiber biscuits you eat at the office, without any worry? They have less than 2% fibers and a whole lot of sugar. Those adds about gradual sugar elimination are nothing more than commercial deception.

In the same vein, the mixture of walnuts and dried fruit is still a kind of a cake (you know, fats and sugar…)

Your canteen lunch with salmon and rice has about 4 times more rice than you need, and that one harmless candy your coworker gives you has about 100 kcal of sugar content.

Canteen lunches have about twice more meat than we should eat at one meal, and the rice/potato servings are usually 4 times larger than our necessary intake of simple glucides.

Moreover, you need much more vegetables than you can find in any daily canteen menu – and dishes are super-oily, especially borsches and second dishes with sauce.

  • You don’t exercise as much as you think you do

If you spend one hour in traffic, 8 hours at the office, 2 hours watching TV and 1 hour exercising, you are not an active person. You are a sedentary person who does sports one hour per day. In this case, the required calorie intake is calculated for a sedentary person; then, you add the calories used while exercising.

This is the major difference: active people spend most of their day on the move (waiters/waitresses, bike delivery staff, construction workers). The rest of us are sedentary people who sometimes exercise. Last, but not least, if you go to the gym, only take into account the actual time when you’re exercising.

If, out of your 1-hour gym session, you check your phone for 3 minutes, drink water for 2 minutes, warm up for 5 minutes, stretch for 5 minutes at the end of the session, check yourself out in the mirror for another 2 minutes and talk to a roommate on the phone… You’ve had 40 minutes of exercise, not one whole hour.

Also, out of those 40 minutes, you are not closely following the required movements, which further reduces their effectiveness.

Remember: it’s better to go to the gym and correctly complete an easier one-hour session, than going to an intense workout and giving up every five minutes.

  • You keep your focus and patience only for short amounts of time

When you weigh yourself daily, only focus on your latest meal, you just add more salad to your meat, you lose focus of the crucial issue: what you eat today triggers changes in your body that may last up to 2 weeks. Your body fat deposits need time to regain their normal circuit through the liver and to be eliminated via fecal matter.

Did you really think the Fairy Godmother charms your fat off your bottom with her magical wand? No. What you do every day is much more important than your short-term actions. Once you start a weight loss diet, it may take you about two weeks to actually lose weight.

And that cake you eat on weekends might trigger the fat deposit process in your tissues for several days – especially if you’re not quite friends with sports.

  • There is no shortcut

Weight loss tea is nothing but a travesty meant to enrich the ruthless. There are no pills that activate our metabolism. As we advance in age, our calorie consumption becomes lower.

So get your bum off the couch and move, eat healthy foods and ignore the nonsense. If special creams, teas or pills worked, we’d all be showing off our six-packs on the street, because nobody wants to look deformed :).

I hope this article is useful to you.

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A DIET AGAINST FYBROUS CELLULITIS

A diet against fibrous cellulitis

03 Jul 2020 no comments Cori Gramescu

The diet against cellulitis must be thought out depending on the type of cellulitis, age and personal history of each woman. However, even though the best results against cellulitis are obtained through personalized diets, there are some universally valid rules in the fight against it.

This text is for healthy women, whom are not undergoing any medical treatment and want to reduce the cellulite levels they are facing. For best results, I recommend nutrition counseling sessions.

As I was saying, the diet against cellulitis must take into account the type of cellulitis we are faced with. In order to get rid of fibrous, dense cellulitis, which causes pain during a massage, we need a diet with strong anti-inflammatory and regenerating properties. Find out your best choices in your fight against cellulitis!

The diet against fibrous cellulitis has a handful of simple, but very effective rules!

Eat vegetables at EVERY meal!

Whether it’s breakfast or just a snack, 2 veggies at every meal help you have a healthy intestinal transit, reduce body bloating and appease your appetite with low-calorie foods, rich in enzymes, vitamins and fibers! A minimum of 300 g of veggies at every meal help you get rid of cellulitis and keep your weight under control. For instance, you can try this healthy recipe.

Adapt your meals and add natural spices

Keep your sugar intake in check depending on your activity throughout the day. Adapt your meals in line with your physical exercise. On normal days, it’s better to eat vegetables and fruit before 3 in the afternoon. You can eat peas, beans, lentil, chickpeas, small quantities of sweet or ordinary potatoes without any worry. Also, add some sweet fruits: pears, mango, watermelon, pineapple, grapes, bananas.

Use natural spices, lower your salt intake and give up sauces or spices with sodium monosodium glutamate or taste enhancers! Natural spices also have therapeutic properties which help you lose cellulitis and have a healthy diet. So, make sure your daily diet includes basil, chili, oregano, rosemary, garlic, saffron, turmeric, ginger or wasabi. All these superfoods help you reduce body bloating, release toxins and rid your body of fibrous cellulitis.

At every meal, eat easily-digestible protein. Small, freshly caught fish is a must in your diet against fibrous cellulitis, because it helps you gain your required protein intake. It is easily digestible and it also contains healthy fats. Its fatty acid profile contributes to reducing body bloating.

Careful cooking

Cook your food as dietetically as possible: steamed, oven-cooked or stewed at medium/low temperatures, in order to take advantage of the many nutrients that help your diet against fibrous cellulitis. Learn how to cook in ceramic pots, with parch or by steaming. Avoid too much vegetable oil as it may trigger the appearance of fibrous cellulitis.

Dinners should be light and free of sugars. Hence, you should opt for lean oceanic fish, non-processed bird meat, or vegetable protein associated with broccoli, mushrooms, string peas, cauliflower or veggies with green leaves: spinach, dock, ramson, orach, allseed, mangold beet leaves, kale or bok-choy cabbage. Use generous amounts of lemon and parsley juice – they are rich in Vitamin C and very helpful in your diet against cellulitis.

Control gluten and sugar content

In the second half of the day, if you start craving for sugar, eat forest fruit and drink lots of water. During the cold season, you can buy frozen forest fruit. I recommend blueberries: they are an excellent source of antioxidants, last longer in the freezer and have a very low sugar content. In order to get rid of fibrous cellulitis it is mandatory that you drink at least 2 liters of water every day.

During our diet against fibrous cellulitis, we must eat natural, whole foods, and we must cut sugar, honey, agave syrup or rice syrup off our menu. Stop eating fried meals and, if you want to get rid of fibrous cellulitis, you must significantly reduce your intake of quick-sugar foods.

If you crave cereals and want a diet against fibrous cellulitis, your best choices are buckwheat, birdseed, or quinoa flakes. Avoid eating cereals that naturally contain gluten or have a high sugar content (added sugar or candied fruit). In order to rid yourself of fibrous cellulitis, I recommend that you replace rice with quinoa: it is a lower-sugar option and it has a higher protein content that white rice.

During the diet against fibrous cellulitis, when you eat cereal or pseudo-cereal, you should always associate them with green vegetables. Also, closely monitor your cereal intake throughout the day. For best results, I’d recommend eating cereal or potatoes on days with intense exercise sessions.

The diet against cellulitis is not necessarily a weight loss diet

If you want to maintain your weight as well as to be healthy and cellulite-free, all you have to do is to eat as much of these healthy foods as you want, without restricting quantities in any way. If you also want to lose weight, you just have to reduce your intake and to use a calorie/nutrient calculation app, in order to see how many calories you need.

Obviously, the best results in the diet against fibrous cellulitis appear when we design a personalized culinary plan, based on blood tests and on personal weight/fitness history. However, the basic rules are the ones I described above.

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FASTING DIET – EAT VEGETARIAN AND LOSE WEIGHT

Fasting diet – eat vegetarian and lose weight

03 Jul 2020 no comments Cori Gramescu

A vegetarian AND weight loss diet? Now that’s a great combination for your health. Here is what you can do to fast and lose weight at the same time!

Since this is the time of the Easter Fast, many people ask me what to eat in order not to gain weight. My opinion, at least from personal experience, is that during fasting you actually can lose weight and improve your food choices! Read what to eat during fasting if you want to lose weight, because the fasting diet is very healthy and easy to follow!

Breakfast

  • Tabbouleh salad with 2 slices of tofu, 2 tomatoes, 5 finn crisp
  • 50 g buckwheat flakes with soy yoghurt and a handful of forest fruit
  • either
    • 2 slices of whole flour bread with 1 pepper, 10 cashews and 4 spoons of oil-free hummus
    • or 2 slices of brown bread, 1 spoon eggplant stew (“zacusca”), 1 spoon eggplant salad, 1 spoon vegetal pâté and 2 large tomatoes
    • or 2 slices of brown bread, 1 pepper, 1 cucumber, 2 slices of tofu, 2 spoons of eggplant salad
  • 30 g oat flakes, 20 g walnuts, a handful of forest fruit, coconut milk with almonds
  • 30 g walnuts, 1 tomato, 1 pepper, 3 tofu slices, and 1 slice of brown bread

Morning snack

Two fruits of your choice

Lunch

  • Broccoli and vegetable stew, 1 slice of brown bread
  • String bean and vegetable stew, 3 finn crisp
  • Chickpea and vegetable stew, 2 pcs. of wasa
  • Lentil and vegetable stew, 2 puffed rice crackers
  • Vegetable stew (carrots, eggplant, courgettes, tomatoes, peppers, onions, peas), 3 finn crisp
  • Vegetable salad with tofu, 1 slice of brown bread

Evening snack

  • 2 spoons of hummus, 1 bell pepper, 2 finn crisp
  • 2 spoons of eggplant salad, 1 tomato, 2 tofu slices
  • 1 handful of walnuts with a green apple
  • 2 raw carrots with 2 spoons of hummus

Dinner

  • Cooked spinach with veggies, 2 tofu slices and 2 finn crisp
  • Cauliflower stew, 2 finn crisp
  • Broccoli stew, 2 tofu slices
  • Veggie cream soup, assorted salad with chickpeas
  • Nettle stew with 3 tofu slices, 1 slice of bread
  • Root salad: carrot, celery, grated parsnip with minced white cabbage salad, and a dressing with lemon, sweet mustard and olive oil
  • Vegetable stew, 2 tofu slices, 2 spoons of hummus
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WHAT DO YOU DO AFTER EATING TOO MUCH?

What do you do after eating too much?

03 Jul 2020 no comments Cori Gramescu

What do you do after you’ve gorged yourself with all the wrong foods and you feel like a balloon about to burst with guilt and frustration? You may want to read and apply this after Christmas, New Year’s Eve or any other meal that makes you feel guilty :).

Before you start feeling bad about yourself or taking laxatives or swearing that you’ll never eat again, just because this one time you ate more cakes than you know it’s right for you, read on. These pieces of advice will help you react more calmly and effectively, and will guide you in repairing some of the damage of unhealthy eating.

It’s normal to eat junk

We’re not robots, we all have days when we just don’t care, or when we just want to eat all sorts of stuff – and that’s okay. Every once in a while, everybody does it and there’s nothing wrong about it.

The emotional work of maintaining a specific weight is not simple but you can find long term solutions for a tasty food alternative.

Never weigh yourself right after eating unhealthy

Because a change in eating habits causes water retention, bloating and inflammation – so your scales will show much more than reality and that will get you down.

Here’s the strategy: decide when you can return to a balanced diet and do it without useless remorse. Have the right mindset. Guilt only amplifies your bad mood and focuses on the effect, not on the cause.

Get rid of the “all or nothing” mentality, it is a false problem

If you just think about one week, 3 days of bad eating seem bad. But, if you assess your behavior in the context of one month, you might turn out fine, after all.

10-15-20% of one month’s calories may come from junk food/sweets/inappropriate meals in your diet, without any long-term problem.

Assuming weight loss diets should have about 1,600 kcal, and that you exercise 3-5 hours per week (and spend an hour every day on non-fitness physical activity), you can eat up to 7,200 kcal per month from foods that you really, actually like, and still lose some weight.

By the way, this means 1.2 kg of black chocolate :).

Analyze!

Don’t analyze why you ate – that matters very little. Analyze what you can optimize in the future.

Maybe you can eat healthily before the kids’ party/company party/Christmas feast/birthday  party, so that the temptation is easier to manage; you may take snacks with you, if the food at the office comes from coworkers; and so on.

Analyze and look for solutions for the future. If you can’t find them, go back to Item 1 and move on.

Sticking to a diet takes time

Diet, healthy eating, peace of mind, a fulfilling career, building healthy habits are all long-term processes, based on repeated failures.

Us adults only learn from mistakes, which we repeat as many times as we need in order to build our own response mechanism, that matches our long-term goals and tries not to disturb too much our short-term goals.

Because, more often than not, what we want now, right this second, is not good for us in the long run.

Change habits

After you return to a healthy diet, drink lots of water, eat more lean protein (I know that seems counterintuitive, but they help you evade water retention), have a massage and go to moderate cardio sessions.

You won’t “burn off” what you ate in excess, but moderate exercise helps you feel good, adjusts the digestion, and, at the very least, you’ll feel you’ll have completed a training session with energy and joy – which is a win in and of itself.

Anticipate and accept junk food pleasures from time to time

Enjoy, relax, and next time I hope you choose absolutely delicious junk, which you actually like – at least make it worth your while, you’ll do it again anyway, and that is not a tragedy. 🙂

In the future, it’s better to plan than to react: so, create a “map” of the things that can prevent your craving for junk food.

You can reduce your cravings by anticipating – for example, eat healthily before going to a party or to the movies, so that you may better keep your temptations in check.

This way, you have more chances to stop excess eating after you’ve satisfied your craving (no, there’s no drama in a handful of popcorn, in most diets with a moderate glucide intake).

Focus on long term balance

After each episode when you seriously lost control, it’s good to analyze the matter objectively and to focus on solutions for a better balance in the future.

Although nothing is fundamentally wrong in eating junk from time to time, the feeling of loss of control over your own body/reason and the need to eat much more than your body needs may be rooted in unsolved emotional issues, difficulties in managing satisfaction mechanisms, or severe eating habit disorders (for example, binge-eating episodes are more frequent with people who usually starve themselves for several days in a row, or those who keep strict low-carb diets).

Keep addictions to a minimum

Give up substances :). Alcohol and marijuana are known to increase appetite for unhealthy food, and, sadly, they also fry your braincells. 🙂

And, if you feel you need help, I am waiting for you in my weight loss community. There you’ll find useful info, personalized diets, and a group of motivating, well-meaning people, who will help you lose weight and gain a healthy lifestyle.

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