Maca powder is from the roots of vegetables and known as peruvian ginseng and is related to the cauliflower and...
by Dr Milli
For those who know me, I eat and fast according to my menstrual cycle and fuel and train my exercise sessions according to my menstrual cycle. I base my meals around a good quality protein source (be it eggs, salmon, chicken) to ensure I maintain muscle bulk – a crucial metabolic organ which helps regulate our metabolic rate. I don’t shy away from fat – we NEED healthy fats in our diet to support cell membrane and hormones. Remember – our sex hormones (oestrogen and progesterone) are steroid and fat based; so we need fat to support them. I always ensure that when I am eating the macronutrient carbohydrates, I try to get as much from an unprocessed source which is packed with fibre and phyto and micronutrients. From there, that’s when the lightbulb moment was born; the idea of A pinch of TLC © – using food for TLC (tender loving care) and also TLC representing THE LOW CARB. So here, you will kind whole food unprocessed meals and recipes which are delicious.
Enjoy ; Lots of love and fat kisses
Dr Milli x
45g psyllium husk
130g ground almonds
2 tea spoon baking powder
250ml hot water
3 egg whites
Pumpkin seeds to garnish on top optional
¾ teaspoon of fine ground pink Himalayan salt
Preheat the oven to 170°C
Mix the husk, almonds, hot water, egg whites and salt together.
Wet hands and divide the mixture into 4-6 bread rolls (size to your desire)
Bake on the bottom of the oven for 60 minutes
30g macadamia nuts
10gram blanched almonds
10 grams unsalted cashew nuts
10 grams pistachio
20 grams pecan nuts
15 grams desiccated coconut
Preheat the oven to 160°C
Roughly grind the nuts and then mix all together
Scatter the mix onto a non-stick tray lined with parchment paper OR add to 20 grams of raw organic coconut oil and shallow fry on a low heat constantly moving the nuts to ensure they don’t burn
Bake for 12-14 minutes
Remove and allow to cool
Serve with full fat Greek yoghurt or full fat cottage cheese
2 free range organic eggs
70 grams Romaine lettuce
25 grams gran Padano cheese
1 tablespoon of extra virgin olive oil
1 juice of lime
Pink Himalayan and pepper salt to taste
20 grams pine nuts
Boil the eggs for 8 minutes and drain. Allow to stand until cool, then peel the shell off the eggs and then slice each egg into 4 thin pieces.
Finely chop the romaine lettuce and add the salt, pepper, gran Padano, olive oil, nuts and lime
Top the mixed salad with the egg and enjoy!
150 gram salmon fillet
1 teaspoon salt
20 grams pistachio finely chopped
90 grams avocado
30 grams cucumber
4 baby tomatoes
20 grams finely chopped onion
1 tablespoon of extra virgin olive oil
Finely chop the pistachio
Pour half a tablespoon of extra virgin olive oil on the salmon and then firmly place the pistachio on top
Place the salmon in the airfryer at 200 degrees for 8-10 minutes (ensure thoroughly cooked through before eating)
Whilst the salmon is cooking, peel a ripe avocado and smash till very smooth in consistency
Chop the onion, cucumber and tomatoes and mix in with the avocado
Add the salt to the avocado and lemon juice
Remove the salmon for the air fryer and drizzle with the remaining EVOO and serve with the avocado salsa.
Dr Milli Raizada
What is Lifestyle medicine?
Food can be the medicine we need to help
feed and fuel our hormones and help
manage hormonal imbalances.
Physical activity and exercise is not
only beneficial for physical health
but also mental health.
Stress can be positive if managed properly.
If we do not manage stress positively, the chemical
and hormonal changes that ensue in our bodies can be negative.
SLEEP! My mother always told me
when I was stressed, that a good night
sleep would make it all feel better tomorrow.
Avoidance of toxic substances
Toxic substances is not limited to alcohol, drugs and smoking,
Food and environmental substances can be hormonal
disrupters and can be just as damaging to your health.
Healthy relationships with colleagues,
families and friends is crucial to
mental and physical health.
Follow me on my health journey
🩺 GP, lecturer
🎙️ Lifestyle&Hormone Expert,Corporate speaker
🖋️ Education,content creater, medical writer
❌No med advice
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