Saigon Foodie: Healthy Pizza Crust Recipe - Sweet Potato & Arugula Power


Healthy Sweet Potato & Arugula BBQ Chicken Pizza Recipe

We love pizza!! Life should be enjoyed!! Eating great food is apart of living an enjoyable life. You can be healthy and lean while enjoying all the food you love. By making simple ingredient choices – swopping out plain ingredients and replacing them with more nutritious options.We can’t imagine a life without pizza, so we’re going to share some of our healthy alternative pizza base recipes. Now you can enjoy pizza without feeling that heavy, boated or lethargic sensation afterwards. Our bases also pack an extra nutritious power punch...Give our SWEET POTATO-ARUGULA pizza recipe a try and let us know what you think.

Base Ingredients:

  • 2 cups sweet potato, boiled or steamed
  • 2 cups of Arugula salad (baby spinach or kale works too)
  • 100g mozzarella (grated or shredded)
  • 2 eggs
  • 2 tbsp. Olive oil
  • 1/4 tsp. Pink Himalayan Salt
  • 1/4 tsp. Black Pepper
  • 1/4 tsp. Chili Powder
  • 1 tbsp. Chia seed powder
  • 1 tbsp. Flax Meal (optional)
  • 1 tbsp. Psyllium Husk Powder (optional)

Cooking Directions:

Preheat the oven to 200C.Just boil or steam the sweet potatoes (let them cool down). First add the arugula salad, eggs, olive oil & spices first into the food processor and mix thoroughly. Secondly, add the sweet potatoes, mozzarella cheese & chia seed powder. If you need more fibre in your diet (like me), then add some flex meal & psyllium husk powder, as your last ingredients into the food processor.Then form your dough into a ball. Wet your hands slightly, so dough doesn’t stick in your fingers when you’re forming it. Place the balled up sweet potato & arugula ‘dough’ onto baking paper and put another sheet of baking paper on top of it to roll it out. Keep rolling until you have flattened the dough ball evenly to the thickness you like… I like it super thin & crunchy.Once rolled remove the top sheet of baking paper and put your crust with the bottom sheet of baking paper on a baking tray and bake it for 30min.While the sweet potatoes crust bakes for 30min, prepare toppings

Topping Ingredients:

  • Shredded rotisserie chicken
  • Slice onion
  • Chopped green & red pepper in tiny little squares
  • BBQ Sauce
  • Tomato Sauce
  • Mozzarella cheese
Remove pizza crust from oven, spread a thin layer of barbecue sauce evenly over the warm crust. Then another layer of the tomato sauce. Top with mozzarella cheese. Add chicken, peppers, and onion on top of cheese. Drizzle a bit more barbecue sauce over the pizza and sprinkle with more mozzarella cheeseBake 7-10 more minutes, until cheese is melted and crust turns golden brown.Remove from oven and garnish with coriander if desired.Slice and enjoy!Coach Jules

Feel free to share photos and the experience of your first try on our Facebook page: https://www.facebook.com/BodyExpertSystemsVietnam/  It would be great to hear from you and be able to share feedback.

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Ho Chi Minh Fitness: 5 unfamiliar benefits of lifting weights

Weighted Gains:

5 unfamiliar benefits of lifting weights

The potential benefits from performing resistance exercise, whether it is calisthenics or lifting weights are immense. These benefits are rather well known yet most still shy away from pushing themselves in the lifting area of the fitness arena.

Research shows that not only can resistance training improve your body composition and give you a toned appearance; it’s actually the best type of training to achieve these goals. Weight training is commonly thought of as workouts for men and women who simply want to body-build but there are a huge range of incredible benefits. Building lean tissue makes you stronger, decreases your risk of diabetes, fights osteoporosis, prevents back pain, makes your joints more stable, and even helps you fight depression. I want to talk about 5 less or unknown benefits of resistance training:

Be A Better Mover

Lifting weights should reinforce correct posture and movement patterns. It teachers you to control your body parts, movements and positions when under load. A great resistance programme balances strength ratios of muscles and counters poor posture. Resistance training also improves the strength of joint stabilisers protecting you from injury as well as improves dexterity, endurance and hand-eye coordination.

Lean Tissue Fights Fat

Resistance training develops type 2 muscles fibres. Research shows that type 2 muscle fibres improve whole-body metabolism and can reduce body fat without changes to diet! Want to eat that extra piece of cake without feeling guilty? Do some squats and push ups

Insulin Management

To achieve optimal health and body composition you must aim to be as insulin sensitive as possible. World leading strength and conditioning coach, Charles Poliquin, states “for every 10% increase in muscle mass you’ll get an 11% reduction in insulin resistance. Even when you’re not working out, muscle consumes the majority of glucose that is in the blood (70-90%)”. This means you’ll be less likely to store carbohydrates as fat when you have more muscle

Ladies; The Key Word Is Lean

Body tone means seeing the definition of muscles on the body. We must have enough muscle mass for that and in order to make them visible we must have lower percentage of body fat. The only thing “bulky” on a human body is fat. Therefore, don’t fear resistance training, as lifting weights is not going to turn you into a muscle-bound monster. Building huge muscles takes a huge amount of work. Resistance training will more likely build a fit and lean looking physique.

Strengthen the Mind & Will

Resistance training doesn’t just condition the body, it also strengthens the mind. Overcoming resistance is tough and therefore teaches you the skill of persistence and resilience, the ability to embrace discomfort and challenge yourself. Lifting weights requires focus and concentration in every move. The testing of your limits under load builds inner confidence that will crossover to help you deal with tough situations in our parts of your life.

The gains you can experience and develop from lifting weights are exceptional. Don’t shy away from lifting heavy things if you want optimum health and body composition.

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Saigon Cooking: Super Healthy Bread

Ketogenic, Gluten Free, low GI Bread


Bread made healthy! Want to have a delicious bread without the worry and that’s packed full of nutrients? This recipe will turn bread haters into lovers.

Bread Lovers Of Saigon

My German side is coming finally out. It’s Time for BROTZEIT.

I’m so beyond excited to share with you my absolute favourite recipe. Doesn’t matter if you are on a Keto Diet or Low Carb Diet, you can have it and enjoy it. It’s gluten free & flour free. My dad would say, as an old school German baker, “that doesn’t sound like a real bread”. But that’s why I love this recipe so much because you wouldn’t notice the difference from ‘real’ bread on a taste or texture basis. Another benefit is it’s high in fibre, because I’m creating the dough with psyllium husk powder & chia seed powder to keep everything together.

Just make sure when it comes fresh out of the oven you don’t eat the whole bread like me J

Ingredients:

Dry ingredients:

  • 1 cup almond flour
  • 1 cup arrowroot flour (or arrowroot powder)
  • 1/3 cup coconut flour
  • 1tsp sea salt
  • 2tsp active dry yeast
  • 1 1/2tbsp chia seed powder
  • 2 tbsppsyllium husk powder

Wet ingredients:

  • 1 1/4cup filtered water
  • 2tsp maple syrup
  • 1 egg

Directions:

1 — In a large bowl, whisk together the almond flour, arrowroot flour, coconut flour and sea salt. ( feel free to add turmeric powder or cinnamon powder, if you wanna play with different flavours).

2 — Heat water to 105-110F. add 2 tsp of maple syrup and stir. Add the yeast and let stand for 10 minutes. The yeast should bubble or foam- if it doesnt start over.

3 — Stir the chia seed powder and psyllium powder into the yeast mixture. Let stand 1minute to thicken, then whisk.

4 — Pour thickened yeast-chia mixture into the dry ingredients and mix with a wooden spoon until thick and fully combined. The dough will be slightly sticky, but workable. Knead for 1 minute.

5 — Put kneaded dough back into the bowl, cover with a damp cloth and place in a warm spot to rise for an hour.

6 — Preheat the oven to 425F. Place a pizza stone or cooking sheet in oven to preheat.

7 — Place dough on a square of parchment paper or a cutting board. Dip your hands in water and shaped into a nice rounded shape. Brush with egg wash, if desired. Use a serrated knife to cut a tic-tac-toe pattern on the top.

8 — Slide the prepared dough onto the preheated stone or cooking sheet. Bake 35-40 minutes. PLEASE NOTE: baking time can vary.

9 — Let cool completely on a wire rack. When completely cool, slice and serve or store in an airtight container. To re-crisp crust, toast or reheat in a 375F oven for 5-10minutes.

Now I can have sandwich on the go for lunch or dinner. Or when I travel and I wanna stay on track. Especially when you travel to China 😉 otherwise try to eat healthier options when you are on the run.

Just create your own dream sandwich. Mine is a mix between cream cheese, avocado mash, smoked salmon (or cold meat slices), radish/cucumber & a lot of lettuce to make it even crunchier.

Feel free to share your favourite sandwich. I’m post some more super healthy bread recipes soon for all the bread lovers like me. Stay tuned.

Enjoy,

Coach Jules

 

Feel free to share photos and the experience of your first try on our Facebook page: https://www.facebook.com/BodyExpertSystemsVietnam/  It would be great to hear from you and be able to share feedback.

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Saigon Wellness - Part 2: Can Fasting Save Your Life?

Could Fasting Save Your Life?

I don’t want to be a slave to the gym or to my diet… I follow a lifestyle that enables me to not worry about food, about having a few beers or going out socialising.

I want to remain healthy and active for as long as possible. I want to feel young and energetic long into the later years of my life. Hence my research has lead me to partake in exercise, nutrition and lifestyle habits that achieve this goal without being an extreme “health nut” or “fitness freak”.

Now that I’m over 40 years old, optimum health and fighting the aging process are my main goals. “If you’re over 40 and don’t smoke, there’s about a 70% to 80% chance you’ll die from one of four diseases: heart disease, cerebrovascular disease, cancer or neurodegenerative disease” (Peter Attia, MD)

Through my research there seems to be one activity that provides protective benefits against all of these diseases… Fasting.

What Is Fasting?

A true fast is defined as abstinence from all food and liquid for a defined period. There are so many different types of fasting including water fasting or dry fasting. These are defined as true fasts because there are no calories being consumed. Other fasting protocols like, juice, intermittent, restrictive, keto and religious (Daniel fast, Tzomot, Ramadan, etc) fasts should be called “fast-mimicking-diets” as they are completed with the consumption of calories.

If you are over 40 years old and care about your health then performing a fast could just safe your life. Fasting done properly doesn’t need to make you feel miserable, weak, lose muscle mass or suffer from cravings.

Keto-Fast-Mimicking-Diet (KFMD) provides incredible health benefits, enables you to maintain muscle mass, improve your performance as well as restores your digestive strength and gut health.

Longevity Benefits of a KETO-FAST:

Potent Anti-Cancer Effects:

If you don’t have cancer and you do a KFMD 2 to 3 times per year, you could purge any precancerous cells that may be living in your body! Therefore, if you’re over the age of 40, a KFMD seems like a smart insurance.

Protect Your Brain:

There is wide spread research proving that ketone bodies, especially β-hydroxybutyrate, provide neuroprotection against diverse types of cellular injury. When the brain is using ketones for fuel it seems to be protected against Alzheimer’s, Dementia, Parkinson’s & ALS, while also helping with Autism and Epilepsy.

Anti-Ageing:

Prolonged fasting using a FMD protocol triggers a powerful anti-ageing process called autophagy. In autophagy, our bodies “recycle” old cells that no longer work. Then it replaces them with new cells that work much better. New cells mean new body… This helps us burn fat, look younger and feel better. Fasting done correctly will boost this autophagy process by 330% to maximise this natural “fountain or youth” process within us.

Digestive Strength & Gut Health:

The power of fasting in relationship to improving digestive strength, restoring gut mucosal layer and protecting good gut bacteria are some of the biggest breakthroughs to come out of health research in the past few years. One of the leading experts on fasting, Thomas Delauer, states that “whenever we eat something it takes about 65% of our bodies energy to break the food down”. You might think that’s cool because it’s burning calories and increasing your metabolism but Thomas discusses that is not the case. He explains that it is not correct, as your body instead “just borrows from other energy sources and you get 65% more run down”.

Our guts need a rest from constant digestion to provide it a chance to heal. Especially if your diet is full on chemicals, toxins and preservatives from eating packaged and processed food stuffs, which is a leading cause of Leaky Gut Syndrome (LGS – click here to learn more about LGS and how to prevent it) When your stomach doesn’t get a change to heal, your gut mucosal layer breaks down.

Fasting also helps protect your gut microbiome. A recent study by Salk, published in the Proceedings of the National Academy of Sciences, showed that “both fasting and gut bacteria can boost your immune system, protecting you from illness and helping you recover faster when you do get sick.” What this new research shows is that fasting flips a genetic switch that activates an anti-inflammatory response in your gut, protecting both you and your bacteria. After a fast your gut and digestive system are in a position to process and metabolise nutrients better… making you healthier, more energised and happier.

The above are all amazing reasons to consider completing a prolonged fast. Regular, correctly designed KFMD fasting throughout the year can be one of the most effective actions that might save your life or at least maintain the quality of your life experience into the later years.

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Saigon Wellness - Part 1: How To Stay Young and Healthy

Heat Up Your Health

Now that I’m over 40 years old, optimum health and fighting the ageing process are my main goals. I partake in activities, follow dietary habits and exercise in a way that promotes youthfulness and prevents, or protects me from life threatening or disabling disease. I want to share these with you… One of the most recent activities I have adopted is to use infrared saunas.

When most of us think about saunas, one of two things comes to mind: people sweating in a steam-filled room or in a wood-panelled, very hot room. Indeed, traditional saunas are typically extremely hot, with some maintaining dry heat and others dousing the heat source with water, creating steam. I am not a fan of these saunas, as they do not make me feel good after and they are just plan uncomfortable to use. I can generally only manage a 5 – 10 minute time period before having to leave due to feeling unbearably hot or dizzy. I’m also not a huge fan of getting into a small space with naked strangers.

In contrast, the experience of using an infrared sauna is extremely pleasant here in Saigon. They are private units, so you can enjoy the relaxing experience by yourself or with friends of your choice. There is a built in entertainment system that allows you to watch Netflix movies, TV shows, surf the internet or stay connected on social media.

 

The room temperature is a comfortable warm, as infrared saunas heat the body without heating the surrounding air. The heaters in genuine infrared saunas emit mid and long, infrared wavelengths that deeply penetrate the skin. Essentially, an infrared sauna conveys all of the benefits of the sun without the sun’s harmful UVA and UVB rays. More importantly, the heat of a far infrared sauna has a body penetration of up to 1-3/4 inches, whereas traditional saunas only penetrate about 1/8 inch of the body. This can result in a number of potential health benefits. Here are six benefits that I feel I gain from using these saunas:

Better Sleep

An infrared sauna session will help you unwind as it decreases the production of cortisol, the main hormone for stress in the body. I find these sessions dramatically improve the quality of my sleep. Quality sleep is essential for all aspects of health

Detoxification

Through the air we breathe, the environment in which we live, and the foods we eat, our bodies accumulate and store a lot of chemicals and toxins. Because infrared saunas have such deep penetration, they can help detoxify the body – both at the cellular level and through the skin. This kind of detox helps eliminate such toxins as mercury, lead, alcohol, nicotine, sodium, and cholesterol.

Cardiovascular Health

Partaking in an infrared sauna causes your peripheral blood vessels to dilate, which in turn makes your heart work harder. This “workout effect” can help lower blood pressure and increase blood flow. Infrared sauna therapy also dilates blood vessels and reduces the volume of their inner lining, thus increasing circulation to promote healthy blood pressure.

Boost Immune System

When you use an infrared sauna it increases the core temperature of your body. Bacteria and viruses can’t survive under certain temperatures and this increased heating helps your body to fight these off, giving your immune system that added boost!

Pain Relief

Because a far infrared sauna penetrates so deeply into the body, it can make a real difference when it comes to pain relief. Those suffering from arthritis, fibromyalgia, muscle spasms and other chronic pain conditions often find that pain is alleviated by regular infrared sauna sessions. They have also been shown to half recovery time from exercise

Anti-Aging

While our skin is our largest organ, it can also be our biggest enemy when it comes to aging. Years of sun damage, along with an accumulation of dirt and toxins, can make us look old before our time. The deep heat of infrared saunas induces sweating, which is a natural way to cleanse the skin, and helps blood flow, which brings nutrients to the skin. In addition, far infrared saunas restore the elasticity of ligaments and tissues – including skin tissue – helping to make us feel and look younger.

The infrared saunas have been a great addition to my total health regime. However, be careful when choosing your place to Sauna. Some locations are touted as infrared but are actually not. If you’d like to try infrared saunas or learn more about the technology and benefits contact Aura & Co Sauna Centre .

I leave these 45 minute sauna sessions feeling clear headed, energised yet related and refreshed. I experience a fantastic nights sleep afterwards and feel that the sessions greatly help me recover from my workout routine. The exact scientific evidence and studies related to infrared saunas is somewhat inconclusive (it’s almost impossible to obtain conclusive evidence these days) plus companies make some bold marketing statements BUT the proof is in how I feel and the benefits I experience. If your goals include optimising your health and staying young I would recommend to give infrared sauna’s a try.

 

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