Random facts, thoughts and tips on nutrition part 1

​1. The higher the food quality, the better the psychological response will be during the digestive, absorptive, and nutrient delivery process. Tip: Buy fresh foods that are local and/or organic if possible. 2. The process of chewing triggers the appearance of specific acids, mucus, enzymes and bile. Additionally, the longer the food stays in our mouth the more chances salivary enzymes have to help with the digestion of carbohydrates. Tip: Chew your food, eat slowly and stop at 80% full. 3. Depending on the meal composition, it usually takes between 1 to 4 hours for your stomach to empty. Carbohydrates empty first, proteins second, and fiber and fats last. Are you hungry all the time? Tip:

Easy and nutritious egg quiche recipe - low carb, high protein, 1 bowl, 5 minutes

There are thousands of egg muffins recipes out there that are popular for their ease of making and being low in calories and high in nutrition. Since I make these regularly to eat throughout the week and recommend them to all my clients, I decided to post a basic, easy to modify egg quiche/cup/muffin recipe that I regularly use. What it really is, is a big meat and veggie omelet baked in the oven and cut up into pieces. I make this egg quiche in a 9x9 pan, simply because it's much quicker to do it that way (and cut once cooked) versus pouring it individually into a muffin tin. However, if you prefer individual "cups" or "mini muffins", this recipe will work as well. This recipe is perfect fo

Quickest dinner salad - turkey pistachio parmesan

We've all been there, where grilled cheese sandwich, pasta or take out seem like the quickest options after a busy day. We've all felt like we just can't be bothered to make anything from scratch including grilling a piece of chicken. I've certaintly been there and on days like that I usually make a 5-minute salad that looks somewhat like this, with anything I happen to have in my fridge. No cooking required. This salad is super easy to make, light yet fulfilling and just simply tastes good. Go easy on extra salt, since the cold cuts and pistachios are already full ot it. I know you probably can’t see the pistachios on the pictures but they are there, believe me. They are a great addition so

Lemon and garlic, slow cooked, chicken thighs

I've never had luck cooking chicken breasts, for whatever reason, they always came out dry and tasteless, no matter how much I marinated them. I'm also not a huge fan of them as they are just too bland for me. I prefer chicken wings or thighs, yes yes, the brown, juicy meat. They are also a lot less expensive. That's why I bought a bunch of organic chicken thighs and tried to make something stupidly simple that requires minimum prep, doesn't require browning and it can pretty much cook itself. This recipe is one of the easiest, tastiest and bullet-proof recipes for chicken that I will use over and over again. 5 minute prep, throw it in your slow cooker (and leave to do whatever you want to),

Turkey meatloaf with sun-dried tomatoes and ricotta

I've been obsessed with sun-dried tomatoes lately and figured I can use them as a topping on my meatloaf recipe. I also added fresh ricotta both inside and out. It adds moisture to it while the sun-dried tomato paste perfectly replaced boring and high in sugar ketchup topping. The best part is, is that you don't really have to be super precise with the herbs and condiments. Just ballpark it. I rarely use any measuring spoons and it always comes out delicious. Give it a go, I promise, as long as you don't overcook it, this recipe won't fail you. Turkey meatloaf with sun-dried tomatoes and ricotta Prep: 5 minutes Cook time: 25-40 minutes (depending on the oven) Serves: 4 Nutrition per serving: