Hidden salt in semi-finished products

The world we live in is full of convenience foods. Instant soups , instant whatnot advertised as easy and delicious . These things save us time and effort , but what is the price?

Prefabricated e.g. soups have a high salt content , which is associated with a number of health problems. The maximum recommended levels of intake salt thereof per day is 6 g depending on the type of soup salt content therein may be two- thirds or even 50% of this amount . A truly needed our values ​​are even less than 6 grams.

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When salt is bad , we can not limit the amount you take, only to stop solim food. This is because much of our food already contains salt. These ” hidden” amounts often help to exceed your recommended values ​​, especially if you eat just finished and unfinished food .

Why large amounts of salt are harmful to health?

Because they are associated with high blood pressure , and hence to heart disease and increased risk of stroke and infarction . Very recent studies even suggest that a higher amount of the salt may be a factor in the development of stomach cancer.

What to do?

The least we can read product labels to see how many grams of salt contain , hoping that this information is available . Better yet is self -catering as possible more often instead of buying prepared meals . True, it requires more time , but the goal is worth – our health.

Also, we can reduce the salting of food. If you are accustomed to eating salty, it will be difficult , but only at first, until we get used . Ultimately salting is just a habit to us to change it so that it does not harm us .

Eat more when we’re with friends

It is proved that take more calories when eating with friends than with strangers when you go hungry .

This relationship has been shown before, but the latest study , which reveals it is brand new. It covered American teens.

It turned out that eating plenty of young people when they are with friends, and especially when those friends are overweight. And the largest was the caloric intake of the groups in which all participants were overweight .

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Similar studies have shown these dependencies and adults. The reason to eat less in the company of strangers is that before them feel more worried about how we look , says Professor Sarah – Jeanne Salvy from New York University . She explains that friends act as a kind of permission – circle of friends sets the standards by which the individual account . They include the amount of food .

Another study even showed that for 30 years people are more likely to put on weight if their friends of the same sex are overweight . This is in favor of the theory of the social significance of body weight.

The Garden of Saiho Ji in Kyoto, Japan

The garden of Saihō-ji is acclaimed by many as Kyoto’s most beautiful garden and is listed as a UNESCO World Heritage. It is especially famous for its moss garden, for which reason it is also commonly known as Moss temple or Koke-dera (苔寺).

In 1339, the famous Zen monk Musō Soseki became the head priest of the temple and remodeled the garden. For him, creating gardens was part of his zen meditation routine. He founded a lot of temples and built or remodeled their gardens, but Saihō-ji is clearly his masterpiece.

Shogun Ashikaga Yoshimitsu (1358-1408, 足利義満) sat here in meditation in the upper part of the garden commemorating the garden’s creator Musō Soseki. Yoshimitsu’s grandson shogun Ashikaga Yoshimasa (1435-1490, 足利善政) loved this garden so much that he modeled his own retreat, the Temple of the Silver Pavillion – Ginkaku-ji (銀閣寺), after Saihō-ji. Famous monks of different Buddhist sects have been head priests of the temple – namely Kūkai (774-835), Hōnen (1133-1212) and Musō Soseki (1275-1351). During the Edo period the temple fell into disrepair. It must have been at this time that moss slowly encroached the garden until it covered all of it. Today, there are roughly 120 types of moss in the garden.

The best times to view the garden are during the rainy season (mid-June until mid-July) and in autumn, when the red and orange of the maple’s leafs contrast nicely with the lush green of the velvety moss.

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6 Food Guidelines that Work

1. Keep a Food Journal

If you bite it, you write it. Keeping a food journal is one of the best ways to manage your nutrition. It keeps you accountable and is cited in the scientific literature as being an effective tool for weight management.

A food journal will help you memorize your food’s calories and macronutrients. It’s just like using flash cards to learn multiplication tables. The repetition of entering these foods will create a database in your brain.

2. Have a Plan

I’m a big fan of the 80/20 rule and not a fan of micromanaging. If you have a game plan for about 80% of your calories, it shouldn’t be any trouble getting the rest. So in other words, have a game plan, but not too detailed. Here are some ways to accomplish this.

A. Plan ahead on your food journal for a majority of your meals. Leave some room for change in plans or uncertainties.

B. Stick to a basic routine for most of your meals. If you have a few meals that hit close to the same amount of calories and macronutrients that you can cycle in, it will still give you some structure to work with for the rest of your choices.

C. Get your trouble areas out of the way early. So if you are always low on protein and high on fat, then consider starting off your day with a lean and high protein breakfast.

That’s just some examples. You can find something that will work best for you and your situation. Some days you can’t plan at all and some days you’ll have to bring all your food with you. Just roll with the punches and remember that one bad meal never made anyone fat just like one awesome meal never made anyone lean.

3. Learn to Cook

People who are successful in the long term learn how to adopt their nutrition choices into a lifestyle change. Eating a variety of tasty foods is a hell of a lot more appealing than eating the same 6 bland foods every day. Cooking will also save you money. Star with a less expensive protein like chicken breast, ground beef, eggs, etc. and go from there.

4. Avoid Extremes

Anything that eliminates whole food groups, foods, nutrients, etc. should be looked at with scrutiny. All foods can fit into a balanced diet. The human body is a resilient and adaptive machine. It’s not going to break down because you feed it a bowl of ice cream.

There are lots of gurus who would tell you otherwise. They say there’s only one way of doing it. Avoiding extremes also brings me to my next point…

5. Beware of Disordered Eating Behaviors

Keep an eye on disordered eating behaviors. Sometimes you can’t help but be a little high strung about food and reaching your goals and there is a time and a place to be very diligent (end of bodybuilding competition preparation, before a weigh-in for a sporting event) I recommend that you don’t get too stressed about your diet. Some examples I would look out for are:

A. Labeling foods as “good” or “bad” based on their name and not their nutrient composition or taste. Foods don’t have virtues. They’re just delivery vesicles of nutrients and flavors to your body. Treat them accordingly.

B. Stress and anxiety when you don’t have control. Do you sweat bullets when you have to dine out at a place you didn’t plan beforehand?

C. Meaningless rituals. Do you eat every 2 hours on the hour even though there’s no scientific literature to support this habit? Just an example.

D. Social isolation. Find yourself avoiding interactions with others in order to maintain control of your diet?

6. Find the Balance

More isn’t better. More is never better. More:

Fiber

Protein

Vitamins and minerals

Strictness

Flexibility…

… is not better.

A symphony works because all the instruments play at a tone, intensity, and tempo that compliment with the others. Figure out the balance for you because every person plays a different song.

Veggies For Breakfast? Yep! Here are 5 Ways to Incorporate Them

 Think about what you ate for breakfast this morning. Was your plate filled with colorful veggies? Most likely your answer would be no. You’re not alone.

The percentage of Americans who eat the recommended daily servings of vegetables is shockingly low and continues to decline. In fact, according to the Centers for Disease Control and Prevention (CDC), only 26.3% of adults in the United States eat vegetables three or more times per day. Oh, and that serving of vegetables can include a tiny piece of lettuce served on a hamburger. It’s an embarrassment that a wilted sliver of iceberg lettuce counts in that statistic.

However, hope is not lost. One way to ensure that you’re meeting the recommended 2 1/2 cups a day is by adding a variety of veggies to your breakfast. Start each day off right by adding a fun twist to your most important meal.

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1. Veggies & Eggs

Vegetables and eggs go together like peas in a pod (Hey, throw some peas into that omelet!). Because eggs are a typical inclusion of the all-American breakfast meal, bulk up your plate but not your waistline by adding in some colorful vegetables. Make an omelet with some chopped mushrooms, bell peppers, spinach, onions, tomatoes or zucchini. If you’re too busy to chop up vegetables, simply top your eggs with some chunky salsa and sliced avocado. The possibilities are endless. You can make the baked egg dish, frittata, and include cauliflower, broccoli or other hearty veggies. Make a big batch and slice it into individual portions to dole out later when you need a quick breakfast option. The addition of veggies will provide fiber, which slows digestion and help keep you full for longer.

2. Top That Tasty Tortilla

Take your basic whole-wheat or corn tortillas and bombard them with flavor and nutrients by filling them with lean protein and flavorful vegetables. Assemble a Southwestern-inspired veggie quesadilla by spreading on some fat-free refried beans, adding chopped tomatoes, onions and bell peppers and topping with reduced-fat cheddar cheese (shredded). Make it melty by microwaving it for about 30 seconds or grilling it in the skillet until it’s gooey. Another idea is to top a whole-grain tortilla with eggs that you scrambled up with your favorite vegetables. Or, try this protein- and veggie-packed wrap: spread on some low-fat cottage cheese or hummus and add cabbage, chopped bell peppers, shredded carrots, or any other colorful veggie.

3. Substitute in Supper Staples

Who says breakfast has to consist of typical breakfast foods? Ignore the notion that breakfast should be comprised of cereal and milk or limited to eggs, toast and bacon. Throw together a quick, veggie-packed sandwich or wrap by adding slices of cucumber, tomato, bell peppers, jicama or cabbage. Vegetable soup with reduced-fat cheese or a salad topped with roasted turkey, chicken, tuna or cooked beans makes for a healthy, well-balanced breakfast that will keep you full all morning.

4. Great Greens

Quickly saute up some greens (collards, kale, spinach, etc.) and you’ve got a veggie-packed start to your busy day. Top your sauteed greens with a poached egg, a little vinegar and oil dressing, and some finely shredded Parmesan cheese for a tasty, nutrient-rich breakfast. Add cooked quinoa and scrambled tofu to your greens for a fast, filling meal. Add some baked sweet potato chunks, asparagus or beets and chicken or turkey sausage to your greens for a hunger-killing hash.

5. Sensational Veggie-Packed Smoothies

People love smoothies for breakfast, but veggies aren’t typically a go-to smoothie staple. However, adding some spinach, kale, celery, cucumber, cooked carrots or butternut squash will help you reach your daily vegetable goal. I promise, if you blend it with some fruit, it’ll taste delicious.

Monsanto in Portugal

 This time I’ll take you in a special tour deep in the village. This isn’t a common village, like other village. But this is a stone village, namely Monsanto. Monsanto is an authentic Portuguese village built between gigantic stones. We can see many houses squeezed between gigantic boulders and stunning views. Its appearance hasn’t changed from time to time, with tiny streets carved from the rock. The location of this village is in Southeast of Serra da Estrela (Portugal), perched on the side of a mountain. Many people called this as stone houses.

Monsanto is a small village, having a significant population in Roman times. In the twelfth century, D. Afonso Henriques donated the population, conquered from the Moors, the Order of the Templars. Probably there is already a fortified settlement in prehistoric times, as identified in the vicinity materials of Paleolithic, Neolithic and Bronze Age.

The land of rare beauty as the symbol of the gigantic boulders and manpower play the lead role. “Holy Mountain” is the bulwark of charismatic Erges border, so the Monsanto people brave to say that “Monsanto who conquers and conquers the world.” In the past of the legends and stories related to invasions and attacks on the population.

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6 ways to eat less

Where did those few pounds more, if refuse to go away? If you ask that question, we are here to help you with the answer.

Movement and training are required to maintain good shape, but there are some dietary changes that you can do to get rid faster than annoying mass that hide your otherwise perfect tile. With these 6 tricks to get your brain into thinking you’re eating more than actually eating some, and so it will be easier to get rid of excess weight.

1. First – fruits and vegetables

Fruits and vegetables contain lots of water, air and fiber that give a feeling of satiety. E.g. apples are actually 25% air until the milled , they produce hormones GLP- 1 , which sends signals of satiety to the brain.

To make the best use of these properties of fruits and vegetables is best to eat them before eating. This will achieve a feeling of satiety sooner and you will not have to compensate by eating more calorie then .

What we can try is either an apple or a light salad before the main meal.

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2. More protein

Protein is more filling than other food groups – carbohydrates and fats . According to experts , if 20-30% of the substances you are taking are proteins that will significantly increase your sense of fullness and thus reduce the amount of food you eat.

The reason that the proteins are less filling , is that they induce the production of the hormone PYY in the brain. This hormone is associated with the feeling of satiety. Additionally, a sense of full stomach and allows the release of glucose in the small intestine , which is also a result of consumption of proteins.

This is the reason most often the main dish in a meal is protein .

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3. Less dry food

To achieve the same level of satiety , you have to eat four times the amount of chips or similar dry and high calorie snacks than boiled potatoes or mashed potatoes. The same amount of food made ​​of soup, improve more than the same amount , served dry .

4. But attention with drinks

Although the liquid and mushy foods increase satiety , this does not apply to beverages. The signals they send are much lower , which means that it is possible to receive a lot of calories in beverages without feel fuller .

The reason is that the beverages do not need chewing and is processed by the body more quickly and with a cost of less energy.

This is a big problem – the last 20 years the amount of calories you take in beverages has increased more than three times. Sweet drinks quickly give a feeling of satiety , because increased levels of glucose in the blood, but this feeling did not last long .

5. Eating no TV and no company

Studies show that eating up to 70% more when there is something that distracts us from the food – for example TV. Eat more when we are with friends or family – and then again about 70 % more. Experts say : eat yourself to eat less.

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6. Slow Food

Do not hurry and chew thoroughly – thus facilitating the production of hormones that send signals of satiety to the brain.

Las Lajas Sanctuary, Columbia

Less than 5 miles from Ipiales, alongside Colombia’s Guaitara River, sits the resplendent Las Lajas Sanctuary and its Gothic Revival-style minor basilica church. Fervor, legend, and mystical belief have it that, following a series miraculous events involving a mother and her deaf-mute daughter, a dramatic image of the Virgin Mary spontaneously appeared on a gargantuan rock above the river. During the years since the image’s mid-18th century apparition, many shrines have been built in its honor, and many thousands of pilgrims from all over Colombia and Ecuador have journeyed to Las Lajas to pay their respects.

The existing church, designed such that the Virgin Mary’s image and her flat sedimentary canvas are its high altar, took over three decades to erect. Funding funneled in over the years from local churchgoers’ donations, with a final completion date of August 20, 1949. The homage and prayer retreat rises nearly 330 feet from the bottom of its canyon foundation, and connects to the opposite side of the canyon via a bridge clocking in at 165 feet high. Its decidedly un-South American appearance renders the basilica all the more striking amidst the sweeping water and rock formations, and religious imagery. Truly, Las Lajas looks more like a castle than a house of worship.

But house of worship–and house of divine intervention–it is. Not surprisingly, due to its storied history, many of Las Lajas’ visitors leave with accounts of transformative spiritual experiences and miracles. A 10 to 15-minute walk through the grounds reveals a collection of plaques along a cliff wall that the years’ pilgrams have left as thanks for revelations and wonders they accredit to the presiding Virgin Mary’s influence.

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The 5 French ski diamond

Courchevel

If you are curious what it looks like Roman Abramovich , Naomi Campbell , David Beckham or Dzhordts Clooney ski team visit French diamond Kurshvel . There is a prodrobnost you to consider – the resort is a diamond in every respect , Sobell when you pay your bills .

According to the ranking of the British edition Kureshvel is the most expensive resort in Europe. Square meter there cost 36.9 thousand euros lifts give € 216 a week and most accessible beer is € 4.50 .

Courchevel has the reputation and the best ski resort in the world. Guests can choose from 275 runs, three ski areas and 63 fast modern lifts . The resort opened in the 20s of the last century and today is divided into small towns. Each of them is called Courchevel with the figure of the height of which is – Courchevel 1650, Courchevel 1850 , etc. All share a ski area , part of Les Trois Vallee area connecting them with Meribel and Val Torrance .

Necessarily visit restoranta Le Beateu Ivre in Le Chabichou. As well as night skiing, which is free every Thursday .

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Meribel

With its 600 km route , divided between 275 ski runs , the French ski resort of Meribel worthy fits the jewels of the French Alps . The resort has existed since 1938 . The hotels are luxurious and conditions for sports and recreation – a very high level . It is about 1450 meters above sea level.

Meribel valley part of the Trois Vallee . Chalets are wooden in Austrian style and steep slopes . Among the most attractive hotels is Les Brames, for his own small theater .

Although not large size , Meribel has its own airport, which season is full of private jets and helicopters. The resort is favored by members of the British royal family – Edward , William and Harry.

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Val Disulfur

Among the ten best ski resort has always found a place and Val Disulfur . Located in southeastern France , 5 km from the border with Italy. It hosted the World Alpine Ski in 2009 . Here it is possible to descend and summer glacier ” kitty ” . The lifts have a capacity of 64,500 people per hour , and the slopes are 144 , the longest is 10 km.

Snowboard park is among the largest in the world – about 35,000 square meters and a special snowboard school . Other sports entertainment include Snowshoeing , ice climbing, skiing , mountain trekking with sled dog team.

In kurotrta operate bars, clubs, pubs and restaurants. And if you’re lucky, you can meet people like Gerard Depardieu , Helena Christensen and Bono .

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Megève (Megeve)

The resort is an hour’s drive from Geneva , situated in the Haute-Savoie . Over a quarter million tourists come here annually for ski conditions and cozy chic atmosphere. The town is a member of superprestizhniya Club ” Best of the Alps ” , which includes the most famous resorts in the world ..

Megeve has not only perfect runs, but with luxury boutiques, jazz bars, discos and countless restaurants with exquisite dishes and wine tastings . The atmosphere is fabulous and the fact that the area is waterfall Sleeping Beauty and Snow White Meadow . In these places it is called Mont Blanc behind him in Italy Monte Bianco .

The tallest building in the ski resort is the church with a bell tower , the widest place – the square , and the loudest – the market . Spas are also attraction, which won applause in Megeve . Women relax in bathrooms conditioners forest grasses tepariya with precious stones or aromatherapy .

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Chamonix

At the foot of Mont Blanc is located a French ski jewel host the first Olympic Winter Games in 1924 . Since then, the city is the world capital of skiing.

Infrastruktirata Resort is easy and makes it accessible to all resorts in the region. Chamonix is 16 km from Switzerland and 11 – from Italy. Tourists are served by any class of 50 hotels with over 4,000 rooms , discos , cafes, bars and restaurants. There are over 250 tracks of varying difficulty , 42 lifts and 240 ski jumping hill .

Real challenge is 11 -kilometer downhill glacier Arzhantier . If you panic , wait until next year when you will be more confident and enjoy the beaten and shaped tracks with a total length of 136 km .

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Idea cardio winter

It is important to do cardio in the winter

One of the best alternatives – swimming. Yes, swim! This is probably the best alternative after sprints . Swimming is a great substitute because it can be implemented as endurance (long-distance ) and Explosion ( short distances). Furthermore, an overload of the upper body, and specifically the back and arms , which will increase your results in the gym .

Naturally, the disadvantage of swimming is that it does not excercise enough the legs and lower body as a whole. Therefore , for maximum effect , combine swimming with some form of interval cardio . The best option in the winter would be swimming + climbing stairs / hill. This maintains the your condition  , and even improves it , while at the same time loads your body in different ways. In any case, you win! If nothing else , maybe for a moment you feel like Michael Phelps .

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So try swimming as an alternative for several weeks. Who knows, you might even like it more than running.