Friday, 19 September 2014

Back in the day I wrote to you about spices and I’m going to write more about cinnamon this time!
Benefits: controls blood sugar, prevents candida, protects against stomach bugs and flu, prevents  IBS, anti- bacterial, prevents salmonella, prevents gum problem and helps in  lowering cholesterol.
Nutrition: fibre, calcium, iron and magnesium and only 60 calories per 1 oz!
I did it short this time. Do you know why? Because sometimes, when something is so good you don’t have to sell it; it does it for you.
Cinnamon is like a Rolls-Royce: when you’re so good you don’t need commercials.  You just keep rolling like a star…
So you want some recipes?
Ok…fine… but only because I like you so much!
Easy Cinnamon roll 
·         I don’t support eating yeast but if you’re going to eat a cinnamon roll you might as well make it yourself so that it won’t be as bad as the store-bought one.
·         1 pack instant yeast
·         1 cup your choice of milk
·         ¼ cup coconut oil
·         3 cup oat flour (you put 3 cups oat in a blender and blend it until it look like flour)
·         1 tbsp cinnamon
·         ¼ cup stevia + 1 tbsp. stevia
  1. In a large sauce pan milk and 3 tbsp.coconut oil until warm and melted, never reaching boiling. Remove from heat and let cool. It should be warm but not too hot or it will kill the yeast.
  2. Transfer mixture to a large mixing bowl and sprinkle on yeast. Let activate for 10 minutes, then add 1 tbsp. stevia and stir.
  3. Next add in flour 1/2 cup at a time, stirring as you go. The dough will be sticky. When it is too thick to stir, transfer to a lightly floured surface and knead for a minute or so until it forms a loose ball. Rinse your mixing bowl out, coat it with canola or grape seed oil, and add your dough ball back in. Cover with plastic wrap and set in a warm place to rise for about 1 hour, or until doubled in size.
  4. On a lightly floured surface, roll out the dough into a thin rectangle. Brush with 3 tbsp. melted coconut oil and top with 1/4 cup stevia and 1/2 - 1 tbsp. cinnamon.
  5. Starting at one end, tightly roll up the dough and situate seam side down. Then with a serrated knife or a string of floss, cut the dough into 1.5 - 2 inch sections and position in a well-buttered 8x8 square or comparable sized round pan (you should have about 10 rolls). Brush with remaining 2 tbsp. coconut oil (melted) and cover with plastic wrap. Set on top of the oven to let rise again while you preheat oven to 350 degrees F.
  6. Once the oven is hot, bake rolls for 25-30 minutes or until slightly golden brown. Let cool for a few minutes and then serve immediately.
  7. Optional: Frost with non-fat cream cheese frosting or a simple mixture of powdered stevia and milk.

 Cider- glazed root veggies with cinnamon:
  • assorted root vegetables, peeled and cut into 1-inch pieces
  • 1 cup apple cider
  • 1/4 cup stevia
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup chopped walnuts
  • 1 tablespoon butter/ coconut oil
  • 1/4 teaspoon ground cinnamon

  1. Preheat oven to 400°F.
  2. If using parsnips, quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Whisk cider, stevia and pepper Add root vegetables and toss to coat. Cover the baking dish with foil.
  3. Bake for 20 minutes. Uncover and stir the vegetables. Continue cooking, uncovered, stirring every 20 minutes or so, until the vegetables are glazed and tender, about 1 hour more.
  4. Meanwhile, place walnuts in a small skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 6 minutes. Remove from the heat and add butter and cinnamon. Stir until the butter melts and the nuts are coated. Spread out on a plate to cool slightly.
  5. Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts.
Cinnamon – pecan wafer:
  • ½  cup unsalted butter/coconut oil
  • ¾  cup stevia
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 1/4 cups oat flour (you know how to do it)
  • 1 teaspoon baking powder
  • 1 cup finely chopped pecans
  • 1 1/2 teaspoons ground cinnamon

  1. Beat butter, 1/2 cup stevia in a mixing bowl with mixer until creamy. Add egg and vanilla and beat well. Combine flour and baking powder in a medium bowl and add to the butter mixture. Stir in pecans.
  2. Divide the dough in half and use lightly floured hands to shape each portion into a 6-inch round log. Wrap each log in wax paper and freeze until firm, at least 1 hour.
  3. Preheat oven to 350°F.
  4. Unwrap the dough and let stand at room temperature for 5 minutes. Combine the remaining 1/4 cup granulated sugar and cinnamon on a shallow plate. Roll the logs in the sugar mixture, then slice each into 24 (1/4-inch-thick) cookies. Place the cookies about 2 1/2 inches apart on ungreased baking sheets.
  5. Bake, one batch at a time, until lightly browned, 10 to 12 minutes. Transfer to wire racks to cool.
Cinnamon Granola:
·           6 cups old-fashioned rolled oats
·           1 cup chopped almonds
·           1 cup chopped walnuts
·           1/2 cup maple syrup
·           6 tablespoons grape-seed oil
·           1/4 cup honey
·           1 teaspoon ground cinnamon
·           1 teaspoon vanilla extract

1.       Preheat oven to 325°F. Line a pan with large baking sheet.
2.       Combine oats, almonds and walnuts in a large bowl. Whisk maple syrup, oil, honey, cinnamon and vanilla in a medium bowl until blended. Pour over the oat mixture and toss to coat. Spread the mixture in the prepared pan.
3.       Bake, stirring every 15 minutes, until lightly and evenly browned and starting to dry out, 50 minutes to 1 hour. Let cool completely in the pan before serving or storing.
Apple – Cinnamon Oat:
  • 4 crisp apples, such as Jazz or Pink Lady, divided
  • 1 cup steel-cut oats
  • 4 cups water
  • 3 tablespoons stevia
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup non-fat plain Greek yogurt

  1. Shred 2 apples using the large holes of a box grater, leaving the core behind.
  2. Heat a large saucepan over medium-high heat. Add oats and cook, stirring, until lightly toasted, about 2 minutes. Add water and the shredded apples; bring to a boil. Reduce heat to maintain a simmer and cook, stirring frequently, for 10 minutes.
  3. Meanwhile, chop the remaining 2 apples.
  4. After the oats have cooked for 10 minutes, stir in the chopped apples, 2 tablespoons stevia and cinnamon; continue cooking, stirring occasionally, until the apples are tender and the oatmeal is quite thick, 15 to 20 minutes more. Divide the oatmeal among 4 bowls. Top each portion with 2 tablespoons yogurt and 3/4 teaspoon stevia.

And that’s it my lovelies!
Don’t forget to go check my instagram account for more recipes and daily motivation
Research and writing by Dana Gat ©2014

Thursday, 11 September 2014

Rule 46
Probiotic food.
What the hell is probiotic? Can you get it from naturel food? Why would you even want something with such a bizarre name? And what’s the connection between your vagina and your waist size?
Probiotics are living microscopic organisms, or micro-organisms.
 In some cases they are similar to the “good” bacteria already in your body, particularly those in your gut.
Makes sense? Lovely! Moving on..
You can get them from fermented foods with active live cultures. Most common: probiotic yogurt.
Yes I eat yogurt almost every day.
Researches show that if you soak your lentils overnight you can get probiotic and benefit from them. However I found out that yogurt does the best work for me.
You can also get them from supplements, but stop being so lazy!
Now would you even want it? Besides health stuff that nobody really cares about (like not suffering from leaky gut syndrome that makes your gut leak) it helps you to digest food properly; meaning your abs look better.
Recent research suggests that probiotics may help you slim down because they make your intestinal walls less permeable. As a result, fewer of the molecules that may contribute to obesity, type-2 diabetes, and glucose intolerance are able to enter your bloodstream. The research found out that women that take probiotic lost twice the weight than those who didn’t. The research also found that men that took probiotic supplement lost just as much as men who didn’t but men who ATE probiotic lost twice as much as those who didn’t.
The connection between your vagina and your waist size?
To have small waist you need probiotic as you just learned.
The old good vs. evil story basically? To have the probiotic survive in your body you need to have more probiotic than fungus.
Now where do you have fungus in your body? In a moist dark place.
Meaning? If you don’t take care of your vagina you’re not going to have a small waist.
What should you do? Eliminate those foods from your diet:

Syrup Chocolate
Rice Syrup
Artificial Sweeteners
Corn and corn products
Fresh Fruit
Dried Fruit
Canned Fruit
Fruit Juice

All pork products
Cured meats
Processed meats
Smoked or vacuum-packed meats
All shellfish
Black & green tea
Diet & regular soda
Energy drinks

Soy cheese
Soy milk
All soy products
Soy sauce
All vinegars, (except for Apple Cider Vinegar)
Peanut oil
Corn oil
Canola oil
Soy oil

Do it for 6 weeks. See what happen.
The bold means that I enjoy those things and that you need to use your brain.
I enjoy my coffee, is it good for me? Hell no!
Remember the 80-20 rule? Same here, don’t do candida cleanse unless you HAVE to but don’t let the candida get out of control either.
It’s about balance. Prevent the candida from growing and you can still enjoy the “bad things” like coffee and milk.
Candida cleansng sucks! Cut a bit now so you don’t have to cut it all! There’s a war in your body and it’s time for peace….
One more thing before recipes… I thought about giving you a list of foods that you can have but you can have anything else that’s not on the list and if it scares you don’t do it. If you panic no diet is ever going to help you! You need to see a therapist to help you overcome your food issues and your mommy/daddy issues you might have.

And now for awesome people that want and are willing to lead a better life even if it means they have to work a little bit to change it, I have some recipes!

Zucchini Noodles:

·           1 to 2 medium zucchinis cut into “noodles” with a spiral slicer, julienne peeler or mandolin
·           2 scallions, thinly sliced
·          1/4 cup finely minced herbs, like mint, cilantro and parsley
·           1 Tbsp. olive oil

·         In a bowl mix everything. You can add protein of your choice (like meat or chicken breast).

Quinoa “Meatloaf”:
  • 1 lb. minced beef
  • 2 eggs
  • 1/4 cup of uncooked quinoa
  • 1 medium onion
  • 3 garlic cloves
  • 2 chillies
  • 1 tsp. coconut oil or olive oil
  • 1 tsp. Thyme
  • 1 tsp. Rosemary
  • 1/4 tsp. black pepper
  1. Cook the quinoa.
  2. Preheat oven to 350 F.
  3. Chop the onion finely in your food processor.
  4. Now add the cooked quinoa and all other ingredients to a large bowl and mix together.
  5. Grease a loaf tray with coconut or olive oil, then add the mixture and bake for 1 hour.
Roasted cauliflower with red cabbage salsa:
Ingredients (for the red cabbage salsa)
  • 1 cup radicchio or red cabbage, roughly chopped
  • 1 onion, roughly chopped
  • 1/4 cup fresh parsley
  • 1/4 cup sliced almonds
  • 1 Tbsp. apple cider vinegar
  • Pepper to taste
  • Pinch of powdered stevia or 1 drop liquid stevia – optional.
  1. Preheat oven to 400 degrees F (205 degrees C).
  2. Lay the cauliflower slices directly baking sheet, brush both sides of each slice with oil and roast 10 to 15 minutes, until undersides begin to brown, then flip slices and roast for another 10 minutes.
  3. While the cauliflower is roasting, prepare salsa. In a food processor, add chopped red cabbage and onion, parsley, sliced almonds, apple cider vinegar, pepper and a pinch of powdered stevia. Pulse until just combined.
  4. To serve, spoon radicchio salsa on top of roasted cauliflower slices.
Chipotle Lime Salmon
  • 1 lb salmon, cut into 4 fillets
  • 1-2 tablespoons olive oil
  • 2 limes, sliced in half
  • 1 teaspoon chipotle powder
  1. Preheat oven to 500°
  2. Rinse salmon, pat dry and place on a metal baking sheet
  3. Rub each fillet with olive oil
  4. Squeeze the juice from one-half lime onto each fillet
  5. Sprinkle fillets with  chipotle, then place a half lime on top of each fillet
  6. Turn down oven temperature to 275°
  7. Place salmon in oven and cook for 8-12 minutes
Green chilli turkey burger:
·           2 green chillies
·           1 pound ground turkey
·           1 cup cilantro, finely chopped
·           ½ cup onion, finely chopped
·           2 teaspoons cumin
·           1 teaspoon chili powder

·           In a medium sized bowl mix diced chillies with turkey, cilantro, onion, cumin, chilli powder and salt
·           Form into burgers and grill

So you have some ideas. Check my instagram account for daily recipes @danagatfit.

Research and writing by Dana Gat ©2014