How about Lemon?

Here’s another very common question we are asked – can I use a lemon to season my meals? 

The answer is yes and no. If lemon is on your list then you can definitely use the whole lemon. Lemon will be listed as one of your fruits, thus, if it is listed, then yes it can be used with your meal. You can use it in both, water or tea and as an ingredient in your food.  

The lemon peel, on the other hand, can be used as a seasoning by everyone. This is regardless of the phase they are in.

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What about Frozen Food?

One of the more common questions we get is about frozen foods. Can I use frozen meat, fish, vegetable or fruit? And how much should I have when it’s frozen? 

First, yes you can use frozen foods, as long as they contain no additives, fats or sauces – simply the pure food. We’ve seen, for example, commercial frozen fruit with added sugar. This would definitely not be allowed. So if you’re buying frozen foods, always check the label. If it’s a whole food that has been frozen soon after harvesting or preparing or one you have frozen it yourself, then it’s fine. With regards to quantities this is very simple. The amount of frozen fruit and frozen vegetables is exactly the same as allotted on your plan. When weighing frozen proteins such as fish, meat or seafood, you should always have an extra 25g more than listed in your plan, as there is a loss of water during thawing. For example: if you have 125g fish listed on your plan then you will need to have 150g of frozen fish.

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Cardamom – a Precious Spice!

Its fragrance is without doubt a wonderful addition during the Holiday Season. Let us give you a few facts on this fabulous spice!

Green cardamom belongs to the ginger family and it originates from South India, Sri Lanka and Thailand. The plant is a reed-like shrub that can grow up to three metes (9′) high and it forms greenish-yellow seed pods on its branches. The pods have three compartments, with each one containing four to eight seeds that simply smell delicious. In the Middle Ages cardamom was known as a genuine treasure and today it is still one of the most expensive spices in the world after saffron and vanilla. The cardamom seeds are a popular coffee spice in Arabia and they also give curry and Asian dishes a special touch. You can either lightly squish the cardamom capsules and let them naturally enhance your dish or you can crush the pods to release the seeds, which can be ground into a powder using a mortar and pestle. Which ever way you add them though, you can be sure of a delicious dish.

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What’s to Know About Pepper

Do you love pepper? We definitely do!

The peppercorns that we use as spice in our meals are from the Piperaceae family which has at least 700 different species! The pepper plant originally comes from the forests of southern India but is now cultivated in the tropics throughout the world. Black peppercorns with their thin, wrinkly skin are harvested and dried before they fully ripen. Nutritionally, black pepper is rich in piperine, which gives pepper its intense sharp taste. White pepper is made from fully ripe red pepper fruits, which are allowed to ferment. If the pulp is rubbed off after three days, the greyish-white, milder tasting round seeds appear. Green pepper is the unripe fruit that is placed in brine. No matter which one you use – (fresh) ground pepper is an excellent healthy addition in many aspects. Hot spices in general can support digestion and even kill pathogens. Of course those with a sensitive stomach or gastritis, should use peppery spices sparingly.

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What’s your favorite Okra Recipe?

Do you have okra on your food list? Have you tried it yet? Or are you a bit unsure what to do with it!? Let us help! 

Okra is a plant from the mallow family (so it’s related to hibiscus!) and originally comes from Ethiopia. Okra is actually the edible green seed pods of the plant so technically it could be called a fruit! 100g okra contain only 0.2g of fat and only 20 calories. It’s rich in beta-carotene, vitamin B1, B2 & B3 (niacin), vitamin C, calcium, magnesium, potassium, iron and phosphorus. One of Okra’s nutritional highlights is the high-quality gut-friendly mucilages, which are particularly valuable for healing our digestive tracts and supporting a healthy bacterial balance in the small intestine. They taste great in a ratatouille or a stir-fry where okra mixed with tomatoes, zucchini, parsley root, eggplants and carrots. 

Back to you – what do you think about Okra? What’s your favorite Okra recipe?

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Strategies of Success!

People often ask us: am I allowed to eat less than is specified in my nutrition plan?

The answer is No!

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The amounts of protein and carbohydrates specified in your plan is carefully calculated to create the right conditions to boost your metabolism aka “fire” in the body. This “fire” is essential – and only if the right amount is consumed the excess fat can be burnt. If a meal is skipped completely or not enough eaten, in simple terms there is no or only a small “fire” and so only a little or no fat can be “burnt”. It’s also important to note, when we metabolize proteins, amino acids are produced. These must be balanced by the right proportion of carbohydrates to make sure that they are properly cleared from the body and do not have any negative effects. Thus, as Rule 1 says: don’t eat more, don’t eat less and don’t eat anything that’s not listed on your personal food list.

Our 8 Rules are our Strategies of Success!

How to …

Many clients ask us: can I use frozen meat, fish, vegetables and fruit and if so how much? 

When weighing frozen proteins like meat, fish, poultry, etc., 20 g more should always be added to the weight in your plan, as there is a loss of water during thawing. So 120 g frozen fish is equivalent to about 100 g thawed fish. For frozen fruits and vegetables, the amount indicated in the plan is the same. 

Note: always make sure that frozen meat is defrosted properly before cooking!

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Fresh vs. Dried Fruit

Many clients ask if dried fruit is okay to use instead of the fresh fruit listed on their plan.  The answer is simply No! Dried fruit contains significantly more concentrated sugar than fresh fruit. However, if you have dried fruit on your plan, you can exchange it for the fresh fruit equivalent in the ratio of 45g dried fruit to 120g fresh fruit.

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Nutrient-Packed Celery Root

Did you know that celery root is packed with great nutrients? Also known as celeriac, German Celery or knob celery is a fabulous autumn vegetable. It has a high proportion of essential oils, which give celeriac it’s distinct aroma. Celeriac has a high content of potassium, calcium, iron and phosphorus. In addition, B complex vitamins and vitamins C, E and A make it particularly valuable from a nutritional point of view. 

Continue to put celery root on your menu. It can be enjoyed in soups, stews, fried as pancake or raw in salads; it’s great as a side dish, mashed or pureed.

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