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Hey fitness nerds!

Let's talk about a topic many of us experience but few want to discuss: constipation.

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How to Prevent Constipation?

• Article Explained Simple: Does the Carnivore Diet Reduce Depression?

• 3 Tips to Improve Your Cooking

• Healthy Chicken Kiev Recipe

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How to Prevent Constipation?

Constipation happens when you have difficulty passing stools or have infrequent bowel movements. It's uncomfortable and can make you feel bloated and sluggish.

So, what causes constipation? Often, it's related to diet and lifestyle.

Not eating enough fibre is a common culprit.

Processed foods, dairy products, and red meat can also contribute to the problem.

Dehydration is another factor - your body needs water to keep things moving.

Certain drinks can make constipation worse too. Alcohol and caffeine can dehydrate you, while sugary drinks provide empty calories without the fibre your digestive system needs.

Now, how do we prevent constipation and keep things flowing smoothly?

First, increase your fibre intake. Fruits, vegetables, whole grains, and legumes are great sources. I've found that adding a serving of beans to my lunch and snacking on fruits has made a big difference.

Stay hydrated. Aim for at least 8 glasses of water a day. I keep a water bottle with me and refill it throughout the day.

Include probiotic-rich foods in your diet. Yoghurt, kefir, and sauerkraut can help maintain a healthy gut.

Don't forget about exercise. Regular physical activity helps stimulate your digestive system. Even a short daily walk can help.

Lastly, try to establish a regular bathroom routine. Your body likes consistency.

Remember, everyone's digestive system is different. Pay attention to how your body responds to different foods and adjust accordingly.

By making these dietary changes, you can help keep your digestive system running smoothly and avoid the discomfort of constipation.

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3 Tips to Improve Your Cooking

Want to elevate your cooking game while keeping things healthy? Here are three tips that will make your meals tastier and more nutritious:

1. Use herbs and spices instead of salt
   
   Herbs and spices add flavour without the negative health effects of excess salt.
   
   Experiment with different combinations.
   
   Basil, oregano, and thyme are great for Italian dishes. Cumin, coriander, and turmeric work well in Indian-inspired meals.
   
   I've started growing my own herbs, and it's made a huge difference in my cooking.
   

2. Boost protein with smart substitutions
   
   Increase the protein content of your meals by making simple swaps.
   Use Greek yoghurt instead of sour cream.
   
   Replace regular pasta with lentil or chickpea pasta. Add beans or lentils to soups and stews. When baking, try using protein powder as a partial flour substitute.
   
   These changes can significantly increase the protein content of your meals without sacrificing flavour.
   

3. Master healthy cooking methods
   
   How you cook is just as important as what you cook.
   
   Opt for methods that require less added fat, like grilling, steaming, or air frying. When sautéing, use a non-stick pan and minimal oil.
   
   For baking, try using parchment paper instead of greasing the pan.
   
   I've found that marinating meat before grilling not only adds flavour but also reduces the formation of potentially harmful compounds.
   

Remember, healthy cooking doesn't mean bland cooking. With these tips, you can create meals that are both delicious and good for you.

Experiment with different flavours and techniques. You might be surprised at how tasty healthy food can be.

Vote below to choose the diet for next week’s recipe

Healthy Chicken Kiev Recipe (makes 4 servings)

Fried Chicken is delicious.

But calories and macros are awful.

This recipe is a great healthy alternative.

Chicken breast is high in lean protein and using whole wheat breadcrumbs keeps the carbohydrate content moderate while adding dietary fibre, which aids in digestion.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 300 kcal

• Protein: 35 g

• Carbohydrates: 10 g

• Sugars: 2 g

• Fat: 12 g

The Ingredients

• 4 boneless, skinless chicken breasts (about 600g total)

• 2 cloves garlic, minced

• 2 tablespoons fresh parsley, chopped

• 2 tablespoons fresh chives, chopped

• 60g Greek yogurt (1/4 cup)

• 1 tablespoon lemon juice

• 1 tablespoon olive oil

• 60g whole wheat breadcrumbs (1/2 cup)

• 30g grated Parmesan cheese (1/4 cup)

• 1 large egg, beaten

• Salt and pepper to taste

The Instructions

1. Prepare the Chicken:

   • Preheat your oven to 200°C (400°F).

   • Place the chicken breasts between two sheets of plastic wrap or parchment paper and pound them to an even thickness, about 1/2 inch thick, using a meat mallet or rolling pin.

2. Make the Filling:

   • In a small bowl, combine the minced garlic, chopped parsley, chopped chives, Greek yogurt, and lemon juice. Mix well.

3. Stuff the Chicken:

   • Spread the filling evenly on one side of each chicken breast.

   • Roll up the chicken breasts tightly, starting from the side with the filling, and secure them with toothpicks if necessary.

4. Prepare the Coating:

   • In a shallow bowl, combine the whole wheat breadcrumbs and grated Parmesan cheese.

   • In another shallow bowl, place the beaten egg.

5. Coat the Chicken:

   • Dip each stuffed chicken breast into the beaten egg, then roll it in the breadcrumb mixture until well-coated.

6. Cook the Chicken:

   • In a large oven-safe skillet, heat the olive oil over medium-high heat. Add the chicken breasts and cook until golden brown on all sides, about 2-3 minutes per side.

   • Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and no longer pink in the center.

7. Serve:

   • Remove the toothpicks from the chicken breasts and serve immediately.

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