Elena Smirnova, a journalist, motivating coach and founder of Justbefit website and app, selects the best foods for those who are on a diet or exercise.
Contains phytoestrogen that preserves our reproductive function. I recommend replacing regular coffee milk with soy milk - a great alternative to animal protein. The Japanese often use soy tofu in their cooking and have come up with many variations of the classic miso soup - with salmon, shrimp, chicken or beef. Many athletes and vegans drink soy protein shakes after exercise for muscle growth and recovery.
This is a negative calorie product - the body spends more calories on digesting broccoli than it receives. Properly cooked broccoli is bright green and crunchy. If it is boiled to khaki color, it will lose all its useful properties. An excellent source of fiber and trace elements.
Fatty fish should be eaten with vegetables that will not overload the stomach. Salmon is a valuable source of omega-3, 6 and 9 - these polyunsaturated fatty acids help maintain skin elasticity and fight aging. Fats promote elasticity and muscle recovery after exercise.
The walnut kernel contains a lot of magnesium and potassium - they have a positive effect on heart rhythms, which is important for cardio loads (running, cycling, aerobics). They lower blood pressure, promote fast satiety and weight loss - despite the fact that they are 70% fat.
It is also high in protein and B vitamins - a great addition to lean beef or chicken for dinner after a workout. For breakfast, many people eat scrambled eggs with spinach - fresh is tastier. Frozen should be boiled for a couple of minutes in salted water to keep the leaves intact.
The most powerful antioxidant of all fruits and berries. It does not lose its beneficial properties even when frozen and heated - berries can be added to cereals and smoothies, and sugar-free grated blueberry jam can be added to cottage cheese or tea.
Onions are useful both baked and boiled, and raw. But even a small amount of boiled onion will effect ambrosia on your digestion, stomach and all internal organs. Boiled onions are used to treat stomach ulcers and gastritis.
Journalist motivating coach
- Oven baked, caramelized in wine sauce, onions are served even in Michelin-starred restaurants. If you don't eat it neat, you can add a little to the puree soup - you won't even feel the specific taste of the product.
Chia seeds provide a feeling of fullness for several hours. Healthy organic breakfast - chia seed pudding with oatmeal, rice or almond milk. It will energize.
Sugar-free dark chocolate and cocoa beans are valuable sources of fast carbohydrates, and they are not prohibited even on the strictest diets. Alkaloids, caffeine and theobromine contained in cocoa beans contribute to the production of endorphins - uplifting mood.
The protein in it is similar in characteristics to animal protein - it's not for nothing that beans have become one of the main products for vegans. Lowers cholesterol and blood sugar levels, long-lasting saturation and heaviness - great before exercise.
Text: Olga Alymova