low-gi-food

Stir fried garlic beef

Long before I’d been to Elsweyr, I bumped into a Khajiiti trading caravan making their way through Skyrim. I asked if I could trade anything for a traditional Khajiit recipe, so we gathered around the campfire and my lesson began. Elsweyr cooking is very heavy on meat, and it just so happened that they had a few slabs of beef with them.

This simple and protein-filled dish is ready in less than 30 minutes, so it’s perfect for those of you running short on time but who want a good, healthy meal. It makes 4 portions, so you can serve a family or save them for yourself later! Also, don’t panic: Khajiit are not domestic cats, and are therefore immune to the toxicity of garlic and onions that their lesser cousins suffer from!

You will need:
450g steak, sliced into thin strips
1 large ginger root, peeled and sliced thinly
4 cloves garlic, finely chopped
2 spring onions, chopped
2 shallots, chopped
½ onion, sliced
1 small capsicum, sliced
½ small broccoli, cut into bite-sized pieces
Vegetable oil
2 tbsp rice wine
1 tbsp oyster sauce
2 tbsp soy sauce
1 tbsp sesame oil
Cracked black pepper, to taste
Coriander (optional)
Sesame seeds (optional)
Steamed rice (optional)

Method:

Place a wok on high heat and wait until it’s very hot, then add a splash of vegetable oil to coat the surface. Add the beef and toss until it is roughly medium-rare (medium pink) and set aside.

Add more oil to the wok if needed and stir fry the broccoli and capsicum until tender. Throw in the garlic, onion, shallots, sauces, and rice wine, then stir fry the vegetables thoroughly. If the sauce is too thick, add a tablespoon or two of water.

Put the beef back in the wok along with the spring onions. Pour in the sesame oil and toss until all ingredients are covered. Continue to stir fry until the beef is tender, but be careful not to let it go grey and overcooked. It should be ready before it is well done, but depending in your wok and stove, the cooking time will vary. The best way is to taste test for yourself.

Garnish with coriander and sesame seeds, and serve with steamed rice.

// Exam season food tip \ Say no to 🍟🍕🍫 during this time and yes to healthy low GI foods and drinks. For breakfast I usually have whole grain cereal w/ soymilk + blueberries or avocado and scrambled eggs. That will keep your brain going for hours 💪💪 You’ll snack less and concentrate on what’s important ➡️ Studying ☺️☺️🔬👊👊

STUDY SNACKS AND BRAIN FOOD (by the way, I was trying to make the hair look like a brain ;))

With finals coming up, I thought I’d expand on my previous study strategies post, and talk about some of the wonderful foods that will help power your brain through those exams! The right food is such a critical component to performance (not just physically, but mentally as well) so it deserves a post! These are not listed by level of importance and I try to eat all of them in moderation! These foods are not only good for your beautiful brain, but your overall health as well and you should be incorporating them into your diet all year, not just during finals because it’s good to be healthy and keep up your grades, right?

Think of an exam as a running a race. Eating well is essential for optimal performance. Getting enough sleep is the most important, and don’t try anything new. Breakfast is the most important meal of the day!

These are mostly low GI foods, meaning they take longer to digest, therefore supplying your body with gradual, beautiful, and sustainable energy!

1. Vegetables! Spinach and Kale are my favorite, but all of them are packed with heaps of beautiful, colorful, and vibrant nutrients for your wonderful body! I like to steam my vegetables or eat them raw, because boiling them strips their nutrients unless you drink the soup!

2. Water! It’s so important to stay hydrated (but not too much near the exam because you can’t use the bathroom) because it maintains your blood volume, which keeps nutrients transport to your brain! Be careful not to drink too much or else your blood will dilute and you’ll end up feeling dizzy. You should aim for the amount of ounces as you weigh in pounds of water to drink a day on top of the rest of the foods you eat. You should drink even more if you sweat. But I personally don’t keep track of how much water I drink, I just drink until I feel satiated and alive.

3. Caffeine. I only drink black tea, and I only do that if I have a big test or a race because I don’t want to get addicted and immune to the effects. Be careful not to drink too much or else you might experience a crash. When I took the ACT, I took a bottle with me to drink during the test.

4. Quality carbs for concentration. your brain’s main source of energy is glucose! Foods I like include bananas, flax/chia seeds, greens, beans (I love black beans), whole grains (oatmeal, quinoa, brown rice).

5. omega 3’s for alertness! Foods high in them include fish (especially salmon) and fortified eggs. Some vegan sources include seeds (flax/chia/hemp), leafy greens, beans, cabbages, and winter squash!

6. Dark fruits and veggies for antioxidants for cognition!

7. Oatmeal is a great breakfast food because it is a complex carb, so it digests slower, giving you a constant supply of energy, and it tastes wonderful! I love to add nut butters, yogurt, seeds, and fruit to my yogurt!

8. Healthy foods to snack on between exams that are long (like the SAT/ACT/APs) include energy bars (I like clif/luna), granola bars (I like kind), almonds, walnuts (they’re also shaped like brains!), protein bars, and fruit, especially bananas, and dried fruit!

9. Eggs are filled with complete proteins and healthy fats and they are extremely filling!

How to study effectively

More of my life tips!

anonymous asked:

I've been curious about pcos for a while, and if I have it or not. How would one go about getting tested for it? When I initially told my doctor before we moved back to where we are now that I no longer got periods, well they were sporadic and told her about some of my symptoms she thought there was a chance I could have it but wanted to try putting me on bc first to see if it regulated me. And I don't think that worked, so would I go in and ask to be tested or?

Sometimes doctors rather prescribe birth control instead of testing for PCOS because they don’t know much about the syndrome, so I encourage anyone looking to get tested to be persistent. Depending on which you prefer, you should be able to ask your PCP or OB/GYN to test you for PCOS. Let them know your concern. When it comes to polycystic ovarian syndrome, it is such a complex condition, and so much more than prescribing a patient oral contraceptive. I would suggest coming prepared with a list of the symptoms you are experiencing. 

Keep in mind that in order to get diagnosed with PCOS, the diagnostic criteria states that a patient has the condition if they have at least 2 of the following criteria: androgen excess, irregular/absent menstrual cycles, and/or ovarian cysts.

What are symptoms of PCOS?

When it comes to symptoms, it varies for person-to-person, which often makes a diagnosis difficult due to some individuals living with few symptoms.

  • Weight gain or difficulty losing weight
  • Dandruff
  • Acne
  • Cysts on ovaries
  • Obesity
  • High cholesterol levels
  • Skin discolorations (dark, thick velvet like patches)
  • Elevated blood pressure
  • Insulin resistance
  • Repeated miscarriages
  • Thinning hair
  • Infertility
  • Pelvic pain
  • Male-type hair growth (hirsutism)
  • Irregular/absent menstrual cycles
  • Anxiety and/or depression

Medical History
Your doctor will ask questions in regards to your past medical history, as well as your family’s. Studies have shown that if a parent has PCOS, there is a 50% chance that the daughter will have PCOS as well. Questions commonly asked will include details of your menstrual cycle, miscarriages, trouble with weight, depression, and other medical history.

Physical Exam
A physical exam will include height, weight, and blood pressure. As well as examining your body for any signs, such as excess hair growth patterns, skin discoloration, thinning hair, and acne. Be sure to let your doctor know of any hair growth patterns that maybe overlooked.

Blood Work
Your doctor may order numerous labs, but most common are a hormonal panel including testosterone, DHEA, estrogens; fasting glucose; insulin; lipid profile.

Ultrasound
An ultrasound is an exam that will show images of your ovaries, uterus, and endometrial lining. It is often done to check for ovarian cysts, which is a common symptom of the condition.

How is PCOS treated?

Lifestyle changes, medical management, and medication are the best ways to treat the syndrome because there is no cure for it. It is important to find a doctor that you are comfortable, and satisfied with, because it is vital to keep in contact when it comes to managing the syndrome. Treatment varies based on your symptoms, if you are trying to conceive, and overall health.

  • Birth Control Pills – Extremely common in medications prescribed, contraceptive will regulate menstrual cycles, reduce male hormone levels, aid in clearing up acne
  • Metformin (Glucophase) – Metformin is used to treat diabetes, however it is beneficial to people with PCOS because many have insulin resistance. The medication helps in regulating the amount of glucose (sugar) in your blood. It has shown to lower testosterone levels, which improves symptoms such as abnormal hair growth, ovulation, and weight gain.
  • Spironolactone – Spironolactone is a diuretic (often known as a water pill) that is prescribed for high blood pressure or those with fluid retention, however it has other benefits that aid in PCOS health. The medication is often prescribed along with oral contraceptive pills for those who have hirsutism because it works by lowering androgen levels in the body. Androgens are hormones that people, both male and female, have in their bodies, but males have higher levels of the hormone. Androgens cause hair patterned hair growth on the face, chest, and stomach, as well as acne, that some people with PCOS have. Spironolactone can cause birth defects, therefore it cannot be taken during pregnancy.
  • Lifestyle Modifications – Dietary changes and exercise are important when it comes to managing PCOS because those living with the condition often have insulin resistance, and difficulty maintaining or losing weight. Eating well, and being active, can improve PCOS symptoms on their own. When it comes to dietary changes, it varies for everyone, however, nutrition is very important because the foods we put into our bodies affect us differently than others. So whole foods - fresh vegetables, lean meat, and focusing on low-GI foods, no processed or refined food, limiting dairy are typical PCOS meal plans. Keep in mind, some find keto, vegan, or paleo to be ideal for them.
  • Fertility Treatment – 70% of women diagnosed with PCOS have infertility, however, through fertility treatments and medication, many conceive and give birth to healthy children. Treatments include ovulation cycles, insemination, or IVF. Medications include Clomid, an oral medication that stimulates ovulation, and is often the first medication prescribed. Letrozole is another oral medication similar to Clomid by stimulating ovulation. It is determined by your doctor which treatment is best for you, and dosage.

More on PCOS here.