Kazouk Fit
The way to transform your body and life
Inspirations and spices for healthy
happy life - Fitness &Healthy Diet& zouk dance
to keep you 20years younger and happier
15 ingredients you should keep in the fridge for making you a super zouker
The benefits of drinking water first in the morning include 1) to aid digestion. 2) to cleanse your system, 3) to boost your immune system, 4) balance PH levels 5) to boost your mood 6) clear skin & energising 9)to hydrate your lymph system The best way to have lukewarm water is to use an alkaline stick if possible; otherwise use filtered water with a hint of fresh lemon. To make water lukewarm, add a small portion of hot water onto purified water. You can take this water everywhere you go.
The health benefits of the lactic bacteria in yoghurt are well known. These include immune system support; less constipation, stomach acidity and diarrhoea; lower body fat; protection against food poisoning bugs; stronger bones and fresher breath. A highly nutritious food, providing appetite-satisfying protein, and a clutch of vitamins and minerals, unsweetened yoghurt makes an extremely healthy snack or as part of breakfast. Kaz tries to have this every morning.
Almond milk is high in vitamins and minerals, full of protein and a good source of antioxidant vitamin E, so it can help to prevent cancer and slows the signs of aging. The flavonoids in almond milk also help to reduce the number of free radicals in the body, protecting you from a number of degenerative diseases that occur with again, such as osteoporosis and type 2 diabetes. I mostly use almond milk instead of Cows Milk (though I do not eliminate cows milk from my diet).
Celery is my no.1 super food and I love to eat it raw with hummus. Celery reduces inflammation, helps to calm down, regulates the body's alkaline balance. It aids digestion, cares for eyes, reduce bad cholesterol, blood pressure. It is also thought to combat cancer! It is best to eat raw, but boiling it in a stew tastes different and good for a change, plus saute gives a lovely punch to other ingredients. But be careful, ordinary celery also has one of the highest pesticide levels.
Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
Spinach, watercress, rockets, kale, rum lettuce...my personal fave is baby green leaves, as they contain a variety of greens, but I also love salads made up of spinach, peas, shoots, coriander, mint, rockets, watercress, & Italian parsley. Also great is steamed broccoli. Spinach contains lutein & zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research has found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Eggs are one of the most nutrient-dense foods around, with a wide range of vitamins and minerals including vitamin D (which you need for healthy bones & teeth, not to mention a cheerful mood), choline (essential for boosting your brain and memory), folate (important if you're pregnant or are planning to be), calcium (for healthy bones and teeth), iron and selenium. Eggs contain the best quality protein and include all eight essential amino acids.
All berries are good to stock up on, but I particularly love blueberries because it tastes authentic as well as producing great benefits, including care for our eyes, antioxidants and anthocyanin (protects the brain from further damage by free radicals). It also contains anti-flammatory properties. I often use it for making smoothies with yoghurt. Cute looking too!
Tofu is kazouk's favourite ingredient- it's just so versatile for cooking. It can be eaten raw, dipped in dashi & topped with grated ginger. Dashi is a soup made up of donko (japanese mushroom), konbu (seaweed), fish flakes, mirin and soy sauce. Alternatively, you can buy dashi from any supermarket, which I'd thoroughly recommend, as it is such a versatile ingredient for many dishes. Tofu has many benefits, with the inclusion of healthy protein and being easy to digest!
Yeah!! Brocoli is a king of vegitable, it has been proved to prevend cancer or any kinds of illness.
Get seasonal organic vegitable where possible to eat raw. You will feel so good and you do not need any oil or spice if you can get very fresh vegitable. Get use to eat raw vegitable if you can get fresh ones!
Miso is versatile cooking paste made of Daizu beans. In general, all beans are great source of protain. But Miso paste is very useful and tasty and we should keep and use all the time! Eating Miso soup every day is said to a tip of japanese superb longevity.
Dashi is Japanese hidden taste made of konbu (Seeweends) Donko (Mashroom) Katsuo (Fishfrake) and Sake and mirin and soy source. You can buy ready made dashi from Japanese Food shops, it is a foundation of Japanese meals and very versatile for many healthy cooking. i recommend of keeping this in a fridge!!
Herbs have many medical effects and also add great flavour. It is best to pick up from your garden but you can glow at window sil. Rosemary has good effects on memory, Basil has so many good effects.
Fresh Fish (Ideally organic wild fish....very expensive I know...) from fresh counter just being caught from sea.
The ingredients shown to the right are the essence of making a Super Kazouk Meal to keep in your fridge all the time, making you young, vibrant and clean from the inside out. Remember the most beautiful and sexy person is someone who is healthy.
Here at Kazouk, we believe that a healthy body and mind is the key to ultimate happiness, which can embrace your zouk life to be even more special.
15 ingredinents you should keep in a dining room to make you super zoker
Ginger is great for circulation, good for effectively burning calories before a work out! It is rich in healthy, satisfying fats proven in one study to lower cholesterol by around 22 percent. One clove has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease. Adding it to salads can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads lathered in oily dressings.
Garlic is a souce of power, good for heart. however be careful for strong effect on stamach Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. -- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels. Quick Tip: Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.
Pineapple contains a compound called bromelain. The protein-digesting enzymes in it are thought to aid digestion. While not all studies agree on its effectiveness, bromelain is used worldwide as an anti-inflammatory, an anti-coagulant, and is thought to have anti-cancer properties. Pineapple is an outstanding source of vitamin C, and the mineral manganese, both of which help protect against cell damage caused by free radicals.
Seeds are a good source of protein, they contain zinc, choline and vitamine E and C. I use them as a snack for topping salads! Delicious when you saute on frying pan for three minutes.
Carrots are known to be good for eyes and skin, due to the veggie being full of Vitamin A.
Great source of fat, full of vitamins and tasty.
Tomatoes are full of antioxidants and thought to help prevent cancer. It is so versatile for cooking.
Brown rice has far greater benefits than white rice. To name a few, it has 64% more fiber, 286% more potassium, 582% more magnesium, 161% more vitamin B6, 1021% more vitamine E and 400% more antioxidants! So switch from white to brown rice today to see benefits straight away.
Quinoa is great source of protein. I mix it in with brown rice, which produces a tasty and slightly different.Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. Quinoa contains almost twice as much fiber as most other grains. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells.
The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity from diseases. Onions contain chromium, which assists in regulating blood sugar levels. For centuries, onions have been used to reduce inflammation and to heal infections. Raw onion encourages the production of good cholesterol (HDL), thus keeping your heart healthy. A powerful compound called quercetin in onions is known to play a significant role.
An apple a day has been said from old time. why? 1. Avoid Alzheimer’s disease 2. Protect against Parkinson’s disease 3. Curb all sorts of cancers 4. Decrease your risk of diabetes 5. Reduce Cholesterol, get a healthier heart 6. Beat diarrhoea and constipation 7.. Avert hemorrhoid 8. Detoxify your liver 9. Boost Your immune system 10. Prevent cataracts. All in all, it's a super anti-oxidant that we should all try to have once a day!!!
When we think about antioxidant-rich foods, the first foods that come to mind are typically vegetables and fruits. Of course, foods in both of these food groups can be outstanding sources of antioxidants! Yet according to recent research, flaxseeds also belong high up on our list of antioxidant-rich foods. When flaxseeds are compared with other commonly eaten foods in terms of their total polyphenol content (polyphenols are one very important group of antioxidants), flaxseeds rank 9th among 100
Matcha is full of antioxidants, super food.
The best snack to eat between meals as they are excellent resorces of protain. Lower cholestero etc.
Great protein source. I must admit I rarely use pulse or beans but i use oats and natto.1. Oats are a source of soluble and insoluble fiber. Oat soluble fiber promotes heart health when eaten as part of a daily diet low in saturated fat and cholesterol, while insoluble fiber benefits the digestive system. Oats are whole grain.Oats are the only major grain proven to help reduce blood cholesterol. Eating three grams of soluble fiber from oats each day, as part of a diet that’s low in fat
Kazouk Power Meal ( KPM)
These meals are not particulary meant for a diet to lose weight, It is Just healthy meal we can enjoy yet super healthy. No restriction of volume of meals provided you are super active. You can enjoy social drink and restaurant foods up to twice a week. KPM is a life style that you can throughly enjoy foods and excercise at the same time and you will have right energy for dancing and maintain good shape and mind which leads healthy and happy life. See samples of Kazouk meals!
Kazouk Power meal are consist of 6 steps ( step 1 - water, step 2- Smoothie step 3-Good Break fast, Step4 - snack ( before lunch or after lunch) Step 5 - Lunch (light, medium and full options) If you go dancing, choose light dinner. Otherwise choose either medium or fuller option. But finish eating before half past 6pm
If you went dancing, you may have step 7!
Step 1 - Supply enough Hydration you lost during night and we need to fuel us with Proper Breakfast - Lukewarm water with
lemon to start with!
Most important meal a day!
Step 2 - Drink Smoothie - Vegitable smoothie is the best
but smoothie made of fresh Fruits and fresh vegitable
for tasty option. I sometime use Green complex and
Beauty oil or coconut oil in it.
Step 3 - Breakfast - most important meal a day
If you take vegitable smoothie, you can eat fresh fruits
and Yogult.
Step 4- Moderate healthy lunch - Main is Protain with Salad
Step5- Healthy Snack - nuts
Step 6 - Dinner time
Eat Dinner before Half past 6pm, -
Light meal but full nutrition
you should eat lighter than regular
dinner if you go dancing later
sample menu is full potion, you can
eat half postion if you go dancing.
- Midnight after dancing - well, we are not sopprsed to eat after 6pm in an ideal world but we are all pekish after good dancing!!
We could have a small potion
of foods but only digestive meal
for good sleep.
Heavy meal prevend us
from sleeping well. Soup is an ideal
option if you cannot sleep without
eating.
Ingredinents shown left are my top 15 indegrents I always have in stock as I feel almost immediate feel-good effects on me. Especially taking ginger in morning make myself powerful. Taking Pinapple cleans my bowel work smoothly.
Of course I buy lots of different ingredinents
apart from those,such as white cabbage, okura, mouli, But these 12 ingredinents are my core of
healthy cooking and foundation of KSM.
There are more healthy super ingredinents available, for example, turmeric, coconuts milk, acai etc but they are not in my lists.
My food lists need to be versatile.
I used to cook variety meals everu single meal, Spanish, Italian, Indian, Thai, Vetnamie,French as well as Aian foods.
As time goes, I realised cooking so many variety of foods every single day cause so much waste and I decided to simplify my diet to focus on feel good meals based on core ingredinents which I should take most of the day. This enabled me to spend much less time on cooking and much less waste and money spent. furthermore, I feel much better and lost
15KG without realising it.
In 2011, I was once 67kg but I did not look fat and I did not realise I was fat, nobady ever said to me. but I remember somehow I hated buying new clothes as nothing really suit my body at that time.
In 2012, when people start noticing my change, I started to realise this cooking and excercise I was doing is something special.
I scalped my body competely different shape without a diet, no formura, no restriction. over time, I realised I have lost 2 stone to 53kg.
I ate chocolate cakes, wines, fried foods and red meats. I also eat four times a day, quite big meals. After six month, people started to notice and started to praise me
after a year, finally I became a heroin at my gym everyone was talking about.
People who have never talked to me approached me and ask how I did it.
I was not thinking over the period, but I analised how I achieved to feel great. I feel confident, love buying new clohes and even showing off my belly wearing crop top now. I feel sexy too. The best thing is that I have never starved myself and did not cut any social gathering.
I investigated what kind of diet is similar to what I did. Not Atkin diet because I eat carb quite often (Sushi, bread...) Not 5:2 !! Never! I cannot starve 2 days feeling miserable at weekend!! No way!
not "GI diet", I am learning now but I did not know what kind of food are actually GI was. No Sugar diet though I do not like sugary foods excepts few dizzarts. I recently read about " alkerline diet "and maybe this may be the most I would like to agree to it. I will investigate this more but KSM is not diet formula! Its healthy meal with life style we feel great in mind and body thus enhancing zouk dancing.
Many may disagree to me, But I personally believe dancing zouk require right body. The body does not have to be slim and lean, but Low BMI and low fat mass help. Flexibility and lots of isolation move and power to sharpen brisk moves at times.
lifting, turn you leg outside. I believe zouk dancing is a physical art which can give viewers a emotional touch not only for dancers but viewers. To do zouk beautifully, beautiful mind and body accompanished.
A cup of Alkerline Pure Water
A cup of luke warm, alkerline water in the first thing in the morning is must who want to make stomach wake gently and effectively.
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Super KSM - Smoothie next
Next step- Fresh Smoothie
The next thing you need to make is a cooling, fresh smoothie.
Always we need probiotic yoghurt, flaxseed, almond milk, lemon and mint. ( Core A set)
Every day you can change ingredients, This juice is Pear, Pinapple and Blueberry and a small celery and Spinach leaves. I will make Super Smoothie page separately. Ideal healthy smoothie 70% vegitable and 30% fresh Fruits, but selections are vary 5:5 or 6:4 or 4:6, 7:3,3:7 ratio labeled each juice. This juice 7(fruits) and 3 (Veg) and not super duper helthy but tasty and healthy. Please note that Pinapple is better to eat as it is.
You do not need to add Ginger as the taste is so overpowering, but I do add first small potion to kick off the day after I extracted 90% of juice. Then I drink juice with ginger first. Then I drink tasty juice next. Ginger makes you so alert and assist to burn colories without making you tired. I do not need to add honey. But you can add raw honey if you wish.
Step 3 - Off we go to work
Breakfast
Now The third step is breakfast you like
As you have taken two important nutrition
you can now relaxed and you can eat some protain based breakfast. Ideally You can have Porriage, Yogult, Fruits as well as brown bread or pitta pan. But You can eat omulets or boiled egg occationally as long as you had plenty of fresh fruits and yogult.
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Step 4 - Snack before/after Lunch
Step 4
Maybe you feel still hungry if you are rushed in the morning. You can take either banana or apple with you. you can eat in the train or break time before Lunch
If you had Smoothie plenty of fresh fruits already, eat nuts, almonds.
Sometime you may allow yourself to take coffee with crowassan knowing they are not super foods. Sometime we want to enjoy variety.
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Step 5 of SKM - Green Party Lunch
Green Party)
pinich, Watercress,Rockets, Mint, coliander, Italian Parcely and avocado,tomato with your choice of protains such as boiled egg, prawns, tuna etc
On diet plan, you can just use lemon. Normal plan is to mix with olive oil and Valsamic venegar. Add Garlic and harbs if you wishes. french Master give a little kick
for a change.
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Step 6 KPM- Super Dinner ( Side Meal)
Silver Cod Miso marinated Grill
This Silver cod miso marinated is so tasty and healthy. Together with Miso soup and seven vegitable steamed rice, it would be perfect dinner. It is not heavy on your stomach but you feel full.
As soon as you eat them, You would feel so happy and woring on you.
Miso marinating tip_ Choose Saikyo Miso (miso from Kyoto) and use mirin and a little sake soak over night. It sounded bothering but you can marinade 5-7 cods and you can leave remaining cod in a freezer so you can eat anytime you want to eat!!
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How to make Miso Soup. (Accomplishment to meals)
In Japan each households make it differently with variety of Miso.
In any case you need to make Dashi. Konbu and donko soaked in a water over night ideally and slowly boiled to make sutle taste for the base of soup. Add sake or mirin and a hint of soy souce if nessesary.
Any ingredients possible, but Tofu and wakame, carrots, spring onion, Aburaage are recommended at first.
You can purchase ready made liquid Dashi from Asian shop. The healthiest option is to make soup at home and keep it in a fridge.
Step 5 of KSM - Light Lunch ( Suitable for a diet)
Super lunch (Light Salad)
Quickly made but full of super foods.
Baby leaves such as water cress, baby spinich, Italian parsley, herbs (your choice of mint, coriander or basil) and tomato and olive oil marinated articoke. just put heated seed in non oil pan on top and squeese fresh lemon and eat! You can have with Brown Pitta bread filled with hummus (carrots and celery inside).
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Step 5 of KSM - Power Lunch (Medium, suitable to maintain healthy weight and lean muscle)
Boiled egge and Hallumi salad
This is also powerful super lunch, healthy and filling and full of nutrition to keep you going till dinner time.
Boiled Egg, Hullumi sauted in a non oil fring pan ( non oil) choice of your vegitable such as carrots, celery, green leaves and choice of herbs ( Such as mints and corriander, etc)
If squeesed lemon is not enough for you, you can just pour valsamic vinerger and a hint of olive oil. Small sushi potion can accompany with it.
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Step 5 of KSM - Filling healthy Lunch
KSM - Super Lunch ( For fuller )
Maclaw is full of Omega3 and great sauce of protain. brown flower coated and fry for 5 minutes and marinated in a soi sauce and lemon and rice venegar over a hour together with choppped onion and sliced carrots and pacely. (you can add chilli if you like a bit hot)
Eat with brown rice.
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step 5 of SKM- hallumi Mango Quinoa Seedy Mix -for anyone
Mix boiled quinoa with onion, riped mango and fresh lemon and italian pacery. Decorate with sauted Halluni and heated seeds on top, steamed brrocoli make super perfect lunch
Step 5 of SKM -light lunch- Udon noodle with pouched egg, vegitable, seeweeds and natto ( If available)
Just use dashi and soy souce for soup. vegitables such as carrots or leeks go with this noodle.wakame seeweeds and natto can be purchased at Asian food shop.
Kazouk Super Meal One day Training for Londoners
A healthy, quality life for ever
Make a first step to understand healthy meals with practical help will transform your life dramatically
Available on Tuesdays and Thursdays and Saturdays
11:00pm till 3:00pm (Saturdays 14:00-18:00pm)
1. KSM Theory Institution with 2-3 recipes 30min
2. Cooking lunch together and eat together - 2hour
Some foundation Ingredinents ( Dashi, miso, Flaxieeds
Tofu, seeweeds) included
3. Instructions for cooking using further recipe explaining 1 hour
Consultation 30 min
All are included £100 - One person
£150 - Two people
£210 - Three people
Email to Kazoukmag@gmail.com for further enquiry
Step6 of KSM-
- Super Dinner suitable for All (Main Meal)
Teriyaki Salmon, Vegitable steamed Quinoa, seaweed salad, Raw vegitable
Please eat either with miso soup or vegitable clear soup ( Will be shown )
salmon is marinated with dashi and raw honey lemon, then saute with the soup marinated.
chop carrots and redpepper in a quinoa and steamboiled for 20minutes with vegitable stock.
Scatter kea seeds on top.
Seaweeds salad are marinated a dash of soy souce and Rice venegar and sesami oil. cucumber and sliceed celery and seeweeds.
Add tomato and lettice and celery leaves as accents.( your choice) If you are dieting, just eat smaller potion. eat with brown rice and miso soup picture below.
Step6 of KPM ( Dinner) Basic Core Sets (A brown rice and B Miso soup) to eat with main Fish or Meat.
Choose Tofu dish if you are vegitarian or diet or try to achieve super meal.
brown rice with hijiki seeweeds and vegitable.
How to make Miso soup will be detailed the bottom of this page. Classic Japanese people used to eat this soup at least once a day. It is said to contribute a key of longivity in Japan. Please try to eat before 7pm
Would you like more?
You can have a scheduled meal plan for 4 weeks
together with excercise plan
1) For Strong Fitness (Build Mustle)
2)Maintain current weight but healthy meal with excercise
3)To lose weight healthly