We’re living in an era that demands so much of us. With all the advantages we have to better ourselves and the world around us, comes the pressure to be something greater than those before us. We have become a multi-talented people and are forced to constantly multi-task. It’s not enough to just be a parent or have a 8-5, you must do more and achieve everything while still maintaining a social life! Because of that, we are the “I’m tired” generation.
Dina Aronson, RD said “Fatigue breaks us down physically and emotionally and wreaks havoc on the immune system, making us more susceptible to illness, depression, and even chronic
conditions like heart disease.” Studies show that depression is higher today then it has ever been in recorded history. A survey found that 16.5% of South Africa’s adult population suffered from some or other form of mental disorder.” 130 heart attacks
and 240 strokes occur daily in South Africa, that’s one too many, people! Especially if most times it can be preventable. Our work pressure, stirred in with the South African pass time of high alcohol consumption, paired along with bad eating habits is the perfect recipe for a sad, sick and unproductive nation.
Although food is not the only solution to depression, diet plays a vital role in how we feel emotionally and physically (see last week’s article). It is also important to recognise that indeed, we become what we eat! With all the fast food easier to access, our need for speed and convenience is going to be our biggest health downfall.
Ladies pay close attention: A study showed that 10% of women between the ages of 20 and 49 are iron-deficient , which can cause fatigue and impair physical and mental endurance. It also found that over 10 years, women who consumed the most plant-based iron were 35% less likely to develop PMS than women who consumed the least. By just eating more iron you can minimise the weepy monster you become once a month! Imagine the endless possibilities we can achieve in the world just by correcting our eating habits!
Today’s recipe has been designed to maximise your energy to increase your grind potential while effectively ensuring your getting all your body needs. It’s quick, easy and most importantly super delicious.
Pan Seared Chicken Breast with Brown Rice & Broccoli Stir-Fry and Grilled Sweet Potatoes.
Ingredients
Chicken
Skinless Deboned Chicken Breast
Pinch of Ground cinnamon
Pinch of Garlic powder
Pinch of Ground mustard seed
Pinch of Red chili pepper
Pinch of Cayenne
Pinch of Ground cumin seed
Pinch of Salt
Quarter Teaspoon Olive Oil
Sprig of Thyme
Rice
1/2 Cup Brown Rice
1/4 Cup Broccoli
Handful of Cashew nuts
1/2 a small Onion
1/3 Red Pepper
Spoon Soya Sauce
Black Pepper to taste
Teaspoon of crushed Garlic
Parsley
Sweet Potatoes
Cubes of Sweet Potatoes
Teaspoon of Honey
Teaspoon of Olive Oil
Cinnamon
Method
Chicken
1. Heat a non-stick pan at a medium heat. When hot, add olive oil.
2. Mix all spices with butter and marinate flattened chicken breast.
3. Sear chicken. Ensure that you only turn it when brown to avoid juices seeping out and drying out chicken.
4. Turn over and sear for 2 minutes then place lid and turn off heat. Leave to rest.
Sweet Potatoes
1. Mix all ingredients in a baking tray ensuring sweet potatoes are coated.
2. Cover with tin foil and bake at 180`c until soft.
3. Remove foil and allow for caramelising.
Rice
1. Boil rice
2. In a separate pan, fry onions, pepper, garlic and roughly chopped cashew nuts until onions are light brown.
3. Add broccoli and soy sauce.
4. When rice is cooked, add to broccoli nuts mixture and fry.
Alternative method: Cut chicken into pieces and fry with onion to make a stir-fry.
Final thoughts: You can use any protein including prawns, lean beef or even ostrich. Just remember that when it comes to food, less process it goes through, the more nutrients it will have. Enjoy.
