how i eat EVERYTHING i want 😎and don't gain weight (& have abs lol)

I want to eat right: where to start?

Last time we talked about how to accustom your body to healthy food.

I want to eat right: where to start?

I want to eat right: where to start?

The #Sekta culinary project teaches you to respect your body and fill it with the right food.

Continuing the topic of proper nutrition, we have to understand the following principle. It is based primarily on diversity so that healthy food will not get boring day after day. It is enough to follow three simple rules so that your meals do not seem typical and monotonous:

● Hearty and healthy breakfasts.
● an experiment with the spread of proteins, fats and carbohydrates during the day.
● variety of color palette and palette of tastes.

What should be breakfast?

Try to memorize your favorite recipes and taste sensations, so you can try new options and combinations. Now let's take a closer look at breakfast. Usually in the morning rush, very little attention is paid to it, despite the fact that it is very significant for our body. A lot is said and written about this, but we still rarely follow advice, even if we understand their fairness. It's time for a dietary change! Develop a habit and desire for breakfast. To do this, you just need to remember a few recipes that are successful in your opinion. A nutritious breakfast will energize your day for a productive start. Remember, however, that sugary breakfast foods are not recommended: the rise in insulin levels in your blood will not keep you feeling full.

The main task of breakfast is to give an energy charge, so if the eaten porridge does not saturate your body, then feel free to add oil, nuts, fruits or any form of protein to it. Take a few days to find the perfect breakfast, try different options. The worst breakfast is skipping breakfast.

I want to eat right: where to start?

Photo: istockphoto.com

Your morning you can start with porridge in water or water with milk (50/50) with whole grain bread with cheese, scrambled eggs or butter. Also, immediately after waking up, the body will well accept muesli with natural yogurt, fermented baked milk or kefir and whole-grain pasta with cheese or olive oil. Many people are used to drinking 2-4 fruit smoothies for breakfast. Of course, thanks to the sugar, it invigorates, but it does not saturate enough. In addition, smoothies or freshly squeezed juice have a bad effect on the gastric mucosa, since the acidity in it is already increased in the morning. You know and use some recipes for the day for a long time. It is enough to adjust them to the nutritional principles described in this and previous articles. And we suggest adding a few more dishes to your recipe book.

Eastern buckwheat

List of ingredients:
● 1/3 cup of buckwheat
● 1/2 carrots
● 1/3 sweet peppers
● 2-3 small cauliflower inflorescences
● 1 tbsp. a spoonful of thawed or fresh corn
● 1 orange
● 1 teaspoon of soy sauce
● 1 smallbunch of mint
● Salt

Method of preparation:
● Buckwheat rinse and boil until tender, slightly salting during cooking.
● Blanch the cauliflower (treat with boiling water or steam) and cut into slices.
● Cut the pepper and carrots into medium strips.
● Fry bell peppers, carrots and corn in a hot dry frying pan.
● Add cauliflower, fry all together for 3-4 minutes, stirring occasionally.
● Add buckwheat, mix everything, pour over soy sauce.
● Cut off 1 slice from the orange, remove the zest from the remaining part, squeeze the juice out of the orange. Add a little orange zest and juice to the greek with vegetables, mix, season with spices if necessary. Simmer for 3 minutes.
● Remove from the stove, sprinkle with chopped mint (leave a few leaves intact) and stir.
● Place on a plate, garnish with an orange slice and mint leaves.

Chicken breast with mushrooms

I want to eat right: where to start?

Photo: istockphoto.com

Ingredients:
● 1/2 chicken breast
● 2-3 champignons
● 1 / 2 carrots
● 1/3 bell peppers
● 1/8 onions
● 1 bunch of thyme or rosemary
● Salt, ground black pepper
● 1 small bunch of cilantro and dill
● 1 tbsp. spoon of dried mushrooms
● 2 cloves of garlic
● 1 teaspoon of olive oil

Method of preparation:
● Soak dry mushrooms in cold water overnight.
● Cut the chicken breast in half lengthwise, beat off, salt and pepper.
● Bake in foil with dried mushrooms, thyme or rosemary and a clove of garlic for 15-20 minutes.
● Cut onion, carrots and bell peppers into strips, cut the mushrooms in half or into quarters depending on the size, chop the remaining garlic.
● Fry onions, carrots, peppers and garlic in a dry frying pan for 2 minutes.
● Add champignons and simmer for 2-3 minutes, season with salt and pepper if necessary
● Remove from the stove, cool and stir with finely chopped cilantro and dill, leaving a little for garnish. Cut the finished chicken breast against the grain and put on a plate, place vegetables next to and on top, pour with olive oil and sprinkle with chopped herbs.

Fish, baked with tomatoes

I want to eat right: where to start?

Photo: istockphoto.com

Ingredients:
● 130 g skinless cod fillet, boneless
● 1 tomato
● 2-3 cherry tomatoes
● 1/8 head of onion
● 1/3 sweet pepper
● 1/4 head of red onion
● 1 tbsp ... spoon of olive oil
● 1 teaspoon of balsamic vinegar
● Juice of 1 lemon
● Salt, ground black pepper
● 1 sprig of thyme
● 1 small bunch of parsley

How to prepare:
● In a large bowl, combine half of the olive oil, lemon juice, salt and pepper. Lay out the pieces of fish and roll them well in the mixture. Leave in the refrigeratormarinate for 2 hours.
● Cut the tomato into large cubes, onions - into thin strips, sweet peppers - into strips. Add finely chopped parsley to the vegetables. Season with salt and pepper. Stir the vegetables.
● In a baking dish, put a layer of vegetables, on vegetables - fish and thyme. Cover the tin with foil and bake at 180 ° C for 20-25 minutes.
● Cut the red onion into small cubes, cut the cherry tomatoes in half, add the remaining olive oil, season with salt / pepper, add balsamic vinegar, stir, add spices if necessary.
● Cool the prepared fish and vegetables and put on a plate, put the tomato salad next to it.

Pumpkin casserole

I want to eat right: where to start?

Photo: istockphoto.com

List of ingredients:
● 100 g of Adyghe cheese
● 20 g of any classic cheese
● 50 g peeled pumpkin
● 1 tbsp. spoonful of chickpea flour
● 50 g broccoli
● 1 tbsp. a spoonful of canned corn
● Nutmeg
● Salt, ground black pepper
● 1 small bunch of dill and parsley

Method of preparation:
● Pumpkin cut on a grater with the cheese, mix with sliced ​​broccoli and corn. Add chopped greens, season with nutmeg, salt and pepper and stir.
● Add flour to the mixture and knead. Let the dough stand for a while. The result should be a relatively homogeneous and viscous mass. Add more flour if necessary.
● Put in a baking dish and bake in the oven at 180 ° C for 10-15 minutes.

I want to eat well…but I HATE cooking! | Thursday Therapy #32

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