Powerful Lunches

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Powerful Lunches
Powerful Lunches
Video: Powerful Lunches
Video: THE STRONGEST MEN IN HISTORY'S 10,000 CALORIE DIET | History 2023, February
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Screen Shot 2017-02-17 at 7.30.41 AM
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As a good Italian-American, New Yorker Dorothy Holtermann inherited from her grandmother a passion for cooking and a love of good Mediterranean living. Since her university days she was interested in eating healthy and looked for alternatives to the unappetizing presentation of healthy. By becoming a mother and opting for many projects as a lawyer, a real estate investor, a toy store owner and an advocate for the community, stress, tragedy and other factors led to her becoming overweight and suffering from various illnesses. When the doctors gave her an ultimatum, she decided to study nutrition and transform her experience. In her book Love Food that Loves You Back, she recounts the process of finding delicious, easy-to-prepare, and loving foods that are practical for a hectic, short-lived urban lifestyle.

“The first thing is to learn to listen to our body. Finding energy that is sustainable, not giving you a rush and then releasing you in a free fall,”he says. Holtermann believes that an ideal lunch dish consists of: one-half green vegetables like broccoli or asparagus, and root vegetables like carrots, root vegetables, a quarter of protein, and a quarter of whole grains.

The good fat

For her, the diet also depends on the activities and the day that she is going to have. Whole grains help concentration, for a sedentary day with a lot of computer use. To be active, a protein-rich lunch is the best option. What you can not miss is a fat such as avocado, coconut oil, and walnut nuts. "Healthy fats are essential for the functioning of the brain. At lunch it is very important to include a healthy fat. When trying to cut calories by lowering fats, without knowing which ones to cut, our ability to feel satisfied is put at risk, and that's why we constantly feel hungry.”

Although he is not a fan of sugars, since they give phantom energy that damages the blood, he recognizes that sometimes they are needed. “If you are addicted to the rush of sugar, Stevia or maple syrup are the best options to replace it. If you have a craving, I recommend a little piece of dark chocolate or almonds covered in dark chocolate, the fat of the nuts cushions the effect of blood sugar.”

Everything enters through the eyes

“For me planning is key. If I am hungry and super busy, I grab what I can and I don't have the patience to do anything,”confesses Holtermann.

Your best time-saving trick is to precook food as soon as you bring it from the supermarket. “Once a week I do the shopping and prepare it. I don't let more than 24 hours go by. I clean them, cut them, and pack them. One of my favorite preparations is what I call the “roast ready”: I cut carrots, sweet potatoes, pumpkins and beets, put them on a tray and bake them. Then I can use these vegetables to add to lunch in the form of a salad, or in a soup.” The procedure for preparing salads is similar. Clean, cut and mix up to five types of vegetables such as arugula, Brussels sprouts, watercress, chicory, and endive, assemble the portions and store them in vegetable bags. Then you can easily steam, grill, or use them in salads. They can also prepare a pot of brown rice or basmati, or quinoa,that when mixing with a protein or vegetables complements the dish. “The most important thing at lunchtime is to keep in mind a delicious preparation that invites us to look at our creation. Take time to observe what is in front of you, and focus on eating, "he emphasizes.

Herbs and

magic sauces

It recognizes that flavor is just as important as the nutritional component. Herbs and spices are a quick way to energize a dish. One of its trusted ingredients is garlic. “Garlic makes everything taste better. It is cut, crushed, left in the open air for five minutes and can then be used in any dish. Plus, it's a powerful antibiotic.” Spices like cardamom, turmeric, and ginger have medicinal properties and offer flavor alternatives so lunches are not boring. "Fresh herbs are a fun way to incorporate extraordinary energizing elements, flavor and photonutrients," he explains.

One way to ensure quick nutrition at home or in the office is to keep a salad dressing. “I call it the superfood dressing. I mix one part of something acidic like apple cider vinegar, balsamic, rice vinegar or lemon juice, with three parts of an oil that can be olive, hemp or flaxseed (if Omega 6 is needed). Then I add a handful of vegetables and parsley, and mix everything in a NutriBullet. The idea is to convert the dressing into another portion of vegetables, since it is the food that offers the most stable energy.”

The yes's and the no's of pick me ups

Holtermann recommends snacks like a banana, an organic apple, a combination of walnuts or a whole avocado. "Bananas come in their own package, avocados have that tasty fat that helps you feel full, nuts and seeds are a good source of protein," he says. He also recommends red berries, especially blueberries and Medjool dates with a hint of pecan butter to quench your sweet tooth.

Although he prefers green tea to coffee, due to its anti-inflammatory properties, his vision is flexible. “Coffee becomes a problem when used as a fake gasoline to trick the body and substitute for meals. Eating at regular hours is essential and irreplaceable."

How to get fast energy:

A sweet recipe, easy to prepare and full of energy, are peanut butter or almond balls. Mix

½ cup of walnuts (can be from Brazil, or almonds) and ¼ cup of oatmeal until it looks like flour. Add 2 tablespoons coconut oil, 3 seedless Medjool dates to form a paste. Add 2 tablespoons of cocoa and 2 tablespoons of peanut or almond butter and mix in a NutriBullet. Make small balls and put them in the freezer.

For more tricks and recipes visit: nurturenaturenutrition.com

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