GIS KL Dragons Sports Teams

Have a healthy weekend!

Dear GIS Families,

Unfortunately during our day to day life, we tend to abuse our own body. We feed it with unhealthy foods and drinks that put a lot of stress on our internal organs. A sedentary lifestyle coupled with a lack of exercise and a hectic daily life creates real stress for our body and mind.

It is vital to provide our body with some needed rest and this is where detoxing becomes important. The detoxification process focuses on cellular regeneration and internal cleansing of our body.

I would like to share some things that make it hard for our body to function to its full potential academically as well as in sport:

  • caffeine
  • alcohol
  • medications
  • pesticides or other chemicals used to grow or prepare food
  • smog or other substances in the air
  • substances such as artificial sweeteners added to food
  • sugar
  • impure water

However, we can add some great foods into our diet which actually counteract these negative processes:

Garlic                          cinnamon

Grapefruit                  apple

Walnuts                      Pineapple

Avocado                      Ginger

Goji berry                   Onion

These recipes below will boost your immune system and lend a hand in getting you through the days of haze and excess toxins.

Ginger detox drink

  • Juice of half a lemon
  • 1 cm grated fresh ginger
  • 1 Tbsp apple cider vinegar
  • 1 tsp of raw honey

Mix it all in a cup and top it up with hot water.

Maple salmon (serves 4) **This is one my absolute favorites ;-)**

  • ¼ cup maple syrup
  • 2 tablespoonssoy sauce
  • 1 clove garlic, minced
  • ¼ tsp garlic salt
  • 1/8 tsp ground black pepper
  • 1 pound salmon

In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.

Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.

Preheat oven to 400 degrees F (200 degrees C).

Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

Serve with wholegrain rice and broccoli.

Nutty pasta (serves 2)


  • 150 g wholegrain pasta
  • Salt / pepper to taste
  • 1 medium onion
  • 2-3 carrots
  • 180 ml vegetable broth
  • 40 g nuts (choose your favourite)
  • 1 Tsp Oil
  • 1 Tsp wholegrain flour
  • 40 g cream cheese

Cook pasta according to directions on package.

Dice onion, carrots and nuts. Heat oil in a pot, add onions, carrots and nuts and stir till onions are see- through. Add flour and mix it all up, then add vegetable broth. Once mixture boils reduce the heat and add the cream cheese, sizzle for 5 minutes and add salt and pepper to taste.

Spinach-tuna muffins (this is a snack)

These are a fantastic snack/lunch for school as well.


  • 200 g frozen spinach / broccoli or peas
  • 1 tin tuna in water (drained)
  • 2 eggs
  • Salt and pepper to taste
  • 1 medium red onion

Slice onion, fry for 1 minute, add spinach and tuna and fry for 3 minutes.

Set aside and let it cool down for 5 minutes

Scramble both eggs in a separate bowl

Mix eggs and spinach-tuna mixture

Grease muffin tins with coconut oil and spoon in mix

Bake at 150 C for 15-20 minutes on middle rack

By trying to avoid the substances which cause our body harm, our body can focus on its real purpose and it will be much easier to stay focused, feel happy and achieve our full potential academically as well as on the field. It would be fantastic if we could all give it a try this school break and came back with a well-rested and replenished body and mind.

Another tip I would like to share is getting your children to help with preparing meals. Getting them to help even in the smallest way gives them confidence and a feeling of ownership to the meal.

Happy healthy eating!


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