chef

#Relaxation #food list

Which foods are able to act as natural relaxants and anti-depressants is a question I’m often asked by clients.

CALIFORNIA WALNUT COMMISSION MEDITERRANEAN DIET — Mediterranean Diet probably is one of the best combinations of ingredients with anti-depressants properties.

To begin with, an overall balanced diet is always helpful. By that I mean a clean wholefood diet with the minimum possible amount of processed food intake. Macronutrient modulation varies and depends on factors such as your:

– activity level

– overall fitness level

– body composition

– body related goals

– lifestyle

Probably the best healthy ratio is:

– up to 20% healthy fats

– 30-40% lean protein

– 40-50% carbohydrates.

We’ll talk about an ideal macronutrients’ modulation ratio in another article in more detail.

Returning to the main topic, the following is a (non-exhaustive) list of foods with calming and relaxing properties:

1) Almost all fruits and berries: They are full of natural sugar and antioxidants. Fructose is the quickest carb (source of energy) after refined sugar, and your body will automatically feel happier and more relaxed with more sugar in the bloodstream. However, do keep in mind that if you aim to become leaner you will have to pursue a diet with a low fructose content.

2) Oily fish. Fish oil is well-known nutrient that increases the brain’s metabolism. By combining fish oil with nootropics you can easily achieve a state of calm and have a clearer mind. Book aconsultation to get a list of over-the- counter nootropics.

3) Herbal tea. A blend of mint, chamomile, artichoke and lavender is one of the best relaxation options.

4) Cinnamon, ginger, nutmeg and cacao are four spices that were historically used as natural mood lifters and relaxants. Adding a sprinkle of cinnamon in your coffee can help, or even simply inhaling their scent.

5) Chicken hearts and liver are perfect sources of essential amino acids, vitamin B, choline, inositol and Iron. This combination of nutrients is one of the most effective ‘cocktails’ for boosting the central nervous system.

6) Despite the negative publicity and misconceptions surrounding the consumption of egg yolks, the high concentration of cholesterol in them is designed by nature as a perfect source of nutrients. Rich in lecithin, vitamin B, amino acids, choline, inositol, vitamins A and E, phosphatidil serine and many more beneficial substances, egg yolks alone could provide your body with almost everything it needs. However, do not exceed the healthy allowance. Have 1-3 whole eggs a day, adding some separated egg whites if you need to increase your protein intake.

7) Now anyone with a sweet tooth can celebrate – Dark Chocolate!! Yes, having a piece or two of dark chocolate each day will definitely help your body to boost its ‘positive vibe’ hormones.

8) Have a glass of wine. Yes, and YES again!!! But only one, and make sure it’s a high quality wine. First of all, it’s an additional 75 kcal of quick energy that your body will be grateful for. Secondly, high quality wine contains a high concentration of bio-flavonoids and antioxidants.

Taken in a moderate quantities, wine can also act as a minor natural relaxant.

And remember; even if you eat healthily all the time and are a fitness fanatic, allowing your body a little bit of what you really love is always beneficial. By keeping your diet 95% clean, let’s say, you will have even better results than confining yourself to a strict regimen of traditional lean and mean boiled chicken breast, and rice and broccoli.

Enjoy your diet.

Enjoy your life.

Tatiana Dmitrieva

Frozen yogurt pieces with berries

Summer is here, and why not indulge ourselves in this desert full of antioxidants, protein and vitamins. It’s also vegetarian and quite easy to make too, but needs time to freeze. So you can prepare it overnight for the next day enjoyment.

Yield: 8-10 chunks, prep time – 15, chilling time – 6-8 hours, total time – 6 hours 10 minutes

Macros

Total calories per chunk: about 30kcal

Protein – about 1.5g

Carbs – about 2.1g

Fat – about 0.9g

Ingredients

300g vanilla soya yogurt
1 ½ Tbsp Stevia sweetener
1/4 cup blueberries
4 strawberries sliced

Cooking instructions

Add stevia to the yogurt and stir
Cut strawberries into thin slices
Spread yogurt over a baking tray lined with a greaseproof paper. Then just pile on the toppings! (you can mix & match different fruits and berries)
Put the tray into the freezer for 6-8 hours
Once chilled, the yogurt tray can be broken up into big chunks for serving
Keep the chunks in an airtight bag in a freezer and consume within 3 weeks

Enjoy!

Chocolaty Protein Brownies with Prunes & Almonds

Try a piece of this chocolate heaven. It is perfect protein enriched snacks to go. They are not too sweet, and sugar-free, so you can enjoy them without worries. They are simply so delicious that it may be hard to stop eating them. Luckily, they are not high in calories, so eating more than one bar at a time is not a big problem.

Yield: 15 brownies, prep time – 15 min, baking time – 30 minutes, total time – 45 min.

Macros:

Total calories per portion: about 87kcal

Protein – about 6.5g

Carbs – about 9g

Fat – about 3g

Ingredients

1 cup any gluten-free flour (I prefer oat flower)
4 egg whites
2 scoops chocolate flavoured protein (the darker the better!)
3 Tbsp sweetener (I use stevia as it’s natural and low in calories)
1/2 tsp. baking powder
150g sugar-free jam (apple, plum, or rhubarb jam)
3 Tbsp. raw cocoa powder
1/4 tsp. salt
3 Tbsp. dark chocolate chips (I love just unsweetened 100% dark cholate junks)
75g pitted prunes (chopped)
30g fat-free Greek yogurt
85ml almond milk
2 Tbsp blanched almond flakes

Directions

Preheat oven to 180C degrees
Chop prunes into small pieces.
Whisk egg whites with sweetener and salt (added salt makes egg whites “fluffier”), until they double the size.
Add almond milk, Greek yogurt and jam of your choice. Mix together in a same bowl.
In another bowl mix dry ingredients (flour, powder and baking powder, raw cocoa).
Add wet ingredients to dry ingredients and mix together.
Stir in the chopped prunes, dark chocolate chips and almond flakes.
Pour batter into the baking form and bake for 20-30 minutes or until a toothpick inserted comes out clean.
Let it cool on a wire rack and divide into squares.

Enjoy!

Apple&Peppermint and Lemon Ice Popsicles!

Just because the weather outside says it’s still spring, it cannot stop us from embracing the summer! We prepared a special summer treat recipe just for you guys! Refreshing fruit pops boasting with vitamin C!

Yield: 8 portions, prep time – 30 min, cooking time – about 10 min. Total time – about 4 hours.

Macroc:

Total calories per piece: about 40 kcal

Protein – 0g

Carbs – 10g

Fat – 0g

Ingredients:

LEMON LAYER:

2 tsp sweetener

1/2 cup water

2/3 cup fresh lemon juice

1/3 cup fresh orange juice

1/4 teaspoon orange extract

APPLE & PEPPERMINT LAYER:

3 tsp sweetener

3 cups of water

1/4 cup coarsely chopped fresh peppermint

2 chopped apples

1 tablespoon fresh lime juice

DSC_0086_1

Directions:

LEMON LAYER:

Mix 2 teaspoons sweetener with 1/2 cup water in a small saucepan over medium-high heat and bring to the boil
Cook about 30 seconds
Pour into a bowl
Stir in lemon juice, orange juice and extract
Cool for 15 minutes
Cover and chill at least 1 hour.

APPLE & PEPPERMINT LAYER:

Chop apples into small squires
Add 3 teaspoons sweetener and 2 cups of water and boil in a small saucepan over medium-high heat for about 5 minutes
Stir in chopped leaves of peppermint
Cover and set aside for 30 minutes
Strain through a sieve into a bowl. Discard solids.
Stir in lime juice
Cover and chill 1 hour.

ICE POPSICLES

Pour about 2 1/2 tablespoons apple mixture into each of 8 ice pop molds
Freeze 1 1/2 hours or until almost set.
Arrange 1 wooden stick into mixture, being careful not to push through to bottom of mold. Return to freezer.
Freeze 1 hour or until frozen.
Remove molds from freezer.
Pour about 3 tablespoons lemon mixture over frozen apple mixture in each mold.
Freeze 2 hours or until completely frozen.

Enjoy!

Protein Yogurt Cheesecake!

I’m not a cheesecake lover but this one is simply amazing: low in calories, high in protein, very easy to make, end extremely delicious! When I cook it at home I can’t even notice how quick it’s gone.

Yield: 8-10 pieces, prep time – 20 min, cooking time – about 60 min. Total time – about 2 hours.

Macroc:

Total calories per piece: about 200 kcal

Protein – about 15g

Carbs – about 10-12g

Fat – about 7-10 g

Ingredients

Crust:

1.5 cups crushed crackers
2 Tbsp. melted coconut oil
2 Tbsp. almond milk
1 Tbsp. sugar free syrup (optional)

Cheesecake Filling:

8 oz light cream cheese (I use 3% Philadelphia)
12 oz fat free greek yogurt
2 eggs
2 egg whites (2 Tbsp. liquid egg whites)
2 scoops vanilla whey protein
1-3 tsp. sweetener of your choice (I use stevia + 1tsp. sugar free lemon cheesecake syrup)

Directions:

Preheat oven to 250 F
Mix Filling ingredients! Let the mixture sit out in room temperature
Put the filling mixture aside and start working on the Crust
Mix crushed crackers with coconut oil, almond milk and syrup
Put parchment paper into a form and plop the crust onto the parchment paper.
Pour the cheesecake filling onto the crust
Bake the cheesecake for 30 minutes at 120C.
Then bake for 45 minutes at 105C!
Let it cool COMPLETELY for a few hours/overnight in the fridge to set!
Decorate with berries, fruits or compote
Enjoy!

Pumpkin sugar, gluten, dairy free protein Pancakes

I’m a bit pancakes fan. These recipe is, probably, one of my favourites, as the pancakes are delicious, quick to make (about 15 minutes), and also gluten, dairy and sugar free.

Yield: 6 pancakes, prep time – 5 min, cooking time – 10 min, total time – 15 min.

Ingredients

½ cup pumpkin puree
2 large eggs
1 Tbsp. coconut oil (melted)
¼ cup unsweetened almond/soy milk
½ tsp. cider vinegar or lemon juice
1 cup almond/oat/buckwheat flour
¼ cup ground flax seed
1 scoop whey/soy protein powder
¼ tsp. baking soda
¼ tsp. sea salt
a pinch of cinnamon
pure maple syrup
toasted walnuts/almonds/peanuts, optional

Directions

Heat griddle to 300 degrees F (or heat a skillet over medium heat)
Combine the pumpkin, eggs, coconut oil, almond milk and vinegar (or lemon juice) in a large bowl. Mix well.
Add flour, protein, flax seeds, cinnamon, pumpkin pie spice, baking soda and salt and stir until well combined. Batter will be slightly thick.
Lightly oil griddle or skillet surface with coconut oil. Pour batter onto griddle using an ⅛ cup measure or a heaping tablespoon. Pancakes are ready to flip when bubbles pop on the surface of pancake. (about 3 minutes).
Continue cooking other side until golden brown.
Enjoy with pure maple syrup (homey) and some toasted walnuts on top.

Enjoy!

SOURCE: http://lettucebehealthy.net/2013/10/25/pumpkin-protein-pancakes/

Peanut butter-banana healthy muffins. Recipe from bikini-fitness champion

Since Fit&Treat production kitchen in London was closed November 2016 I received hundreds of emails from our customers and followers asking me to share recipes we used to cook their loved healthy meals. So I decided It would be at least selfish to keep a secret. From this moment i’m going to publish bit by bit all Fit&Treat’s healthy recipes created in Fit&Treat’s kitchen and gathered from best industry experts for years of my bikini-fitness expurience.

Starting the series with healthy muffins.

Personally, I’m not a big fun of muffins but my Fit&Treat’s customers and followers, my family and friends simply love them.

Peanut Butter & Banana Muffins – happy school days flesh back.

These muffins taste exactly the same way as traditional school days snack but far lighter in terms of nutrition. I swaped all heavy and sugary ingredients on healthy substitutes and here we go! Try to make this fantastic snack to spoil your loved ones. Peanut butter-banana healthy muffins could be a great idea as a pre-workout snack or breakfast. Let me know if you liked it.

with love

Tatiana Dmitrieva

Macros:

Calories: 135

Protein: 4 grams

Carbs: 23 grams

Fat: 4 grams

Ingredients:

1 cup white whole-wheat flour + 1 cup oat or whole grain flour

1 tsp. baking powder

1 tsp. baking soda

1/2 tsp. salt (optional)

1/4 tsp. ground cinnamon

1 3/4 cup mashed bananas (about 4 large bananas)

2-3 Tbsp. of stevia or any other sweetener (i never use refined sugar in my recipes)

2-3 Tbsp. of honey or agave nectar (optional for those who have a bigger sweet tooth)

1 Tbsp. coconut melted oil

1 large egg

1 tsp. vanilla extract

1/4 cup creamy peanut/almond butter

1/2 cup unsweetened almond/soya milk

Yield: 15 MUFFINS; prep time: 15 min; cook time: 20-25 min; total time: 37 min

DIRECTIONS:

1. Preheat the oven to 350 degrees F.

2. Line a muffin pan with paper liners and set aside.

3. Whisk together hard ingredients: flour, baking powder, baking soda, salt, and cinnamon. Set aside.

4. Mash bananas until smooth. I use mixed but fork is also an option. Add stevia, honey (optional), coconut oil, egg, vanilla and beat everything together. Add in the peanut/almond butter. Add the flour mixture and milk. Mix until smooth.

4. Fill muffin liners half full. Bake about 20 min. until toothpick inserted into muffin centre comes out clean. Cool. I like to serve the muffins with peanut butter and berries. You can store them in room temperature for up to 3 days.

You can also freeze and use when needed just reheat in the microwave for about 30 seconds.

Bon appetit