Tag Archives: food

The unique properties of lettuce

Crunchy and green, ordinary lettuce is one of the most amazing greens, loaded with essential nutrients that are beneficial to our overall health.

 The modern variety iceberg that is sometimes likened with cabbage, recently shifting his ordinary relative, acquaintance from the yard of her grandmother. From a nutritional standpoint, it should be the opposite! In comparisons with iceberg lettuce, green lettuce has:

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  • Twice as much protein
  • Two times more calcium
  • Four times more iron
  • Eight times more vitamin C
  • Seventeen times more vitamin A (hidden in green!)
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 Lettuce leaves are one of the most low calorie green vegetables 100g provide only 15 calories. However, they contain many phytonutrients and high levels of fiber, useful for disease prevention. Lettuce are rich sources of vitamin K. Vitamin K plays a role a role in bone metabolism, which promotes an increase in bone tissue. Also plays an important role in blood clotting.

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 Currently Fashion Detox diets and turns to green juices and smoothies (nectar), let’s say that lettuce is perfect for this purpose! It is good to combine with the juice of carrots, spinach, green peppers and alfalfa. Such juice promotes growth of hair and some doctors even regained its normal color. For lettuce juice must be used dark green and not pale inner leaves. It is advisable to select organic lettuce or homemade, to avoid the potential for high levels of nitrates.

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Food against spring fatigue

Energy in a plate

 Whether you recognize the concept of spring fatigue or not, undoubtedly is that after the short, dark winter days our body needs a strong dose of energy. Good nutrition is not only the consumption of products that satiate us but also those that provide quality energy  in life!

  • Strong start to the spring:

Оatmeal

It contains magnesium, protein, phosphorus and vitamin B – nutrients that influence the level of energy and the rapid eradication of fatigue. Combine them with raw nuts or seeds to make breakfast more healthy.

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Spinach

Spinach is rich in one crucial element – iron, which is necessary for the formation of hemoglobin and oxygen transport. Moreover, iron is involved in energy production, and its deficiency leads to a rapid fatigue.

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Pomegranate

This red fruit contains plenty of vitamins A, B, C, E, P, magnesium, potassium, manganese and cobalt. As a result it increases the forces against various infections and stimulates the appetite.

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Healthy tomato

The tomato is good to eat not only  because it does not make you fat, but because it is relating to the antioxidant lycopene, the pigment that gives the red color. The tomato has earned the blade of food for long life, the elixir of youth and protector from degenerative diseases such as cancer and atherosclerosis.
The tomato is a  diuretic and refreshing food thanks to approximately 90 percent of water in it and because it is also  revitalizing for the wealth of mineral salts (especially potassium, phosphorus, iron, iodine), vitamins (A, C, E).

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Please note, however, that there are people who do not digest very well tomatoes or that are even allergic to them.

Tomatoes eaten in a  salad or centrifuged, satiate the senses and the stomach.If cooked they neutralize the fermentation of the starch.

Properties of goji berries

The goji berries are often cited as ” probably the result of more dense nutrients of the earth”

They have been used for millennia by the people of Asia , particularly in areas which are mostly inaccessible and in which  human life was and is still difficult , such as Tibet , Mongolia and in the more rural areas of China. The population of these regions have enjoyed for thousands of years the benefits of this berry , which are described in many books on Tibetan , Chinese and Ayurvedic medicine as the berry of longevity , a definition that says a lot about the extraordinary properties of Goji berries .

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There are 41 varieties of goji berries , 40 of which  are Tibetan Goji . The Tibetan goji  grow in soil free of contamination and pollution due to the extreme isolation of the mountainous region, where as the Chinese goji berries unfortunately suffer from intense treatments of pesticides and DDT.

A Tibetan saying : “Eating goji berries in the morning makes you happy for the rest of the day .”

The goji berry has one of the largest percentages of Antioxidants (ORAC ) in the world, according to the table ORAC fruits and vegetables essential oils. The goji berries have 500 times the vitamin C than an orange and more iron than the spinach .

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The history of coffee…

We do not know exactly when the coffee was discovered for the first time , but archaeologists have found descriptions of the use of coffee as a medicine in the Arab world in writings dating back to 900 AD

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A legend attributes to the discovery of coffee to an Ethiopian goat herder named Kaldi (around 300 BC).
He observed that his flock was very active when the animals ate certain red berries ;
so decided to try them and discovered the energetic effect of the coffee berries . Gradually the  use of the coffee berries as food energy spread over the world and people learned that they could prepare a tasty drink by first boiling and then fermenting the berries .

From Ethiopia the use of coffee spread to neighboring areas , when the first coffee plantation was built in Yemen. The cultivation then spread to Arabia and Egypt, where coffee drinking (called ” Kahweh ” ) soon became a daily habit .

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The coffee became popular in Europe in the 17th century and its popularity grew very quickly. At the beginning of 1600 ” coffee houses ” began to rise a little everywhere, especially in Italy, France, Britain , Holland and Germany .
Earlier – in 1570 – the coffee was introduced to Europe by a Venetian doctor , Prospero Alpini . Venice was the first Italian city to enjoy the coffee and to have public spaces where it can be enjoyed. The oldest, the Cafe Florian,  continues to offer the precious drink  under the arcades of Piazza San Marco. In Italy , among the aristocrats , coffee soon became a precious gift to offer as a symbol of friendship or love. The coffee culture soon spread throughout the peninsula and also other cities had their ” coffee houses ” : the Greek Cafe in Rome , Caffè Pedrocchi in Padua , Caffè San Carlo in Turin.

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The first machine to make coffee at home was invented in Naples in 1691 by the famous Neapolitan coffee maker . People would use that tool metal , clean water , and 4-5 grams of finely roasted coffee to prepare three or four cups of coffee at once and drink it at home .It soon became a ritual in Italy to conclude the meal with a cup of aromatic coffee .
The coffee was freed early with a reputation of ” aristocratic drink ” and spread to all social classes. Then it became a daily habit to enjoy the pleasure of an invigorating drink . The Espresso was combined with other ingredients , and the most famous coffee-based beverages have Italian names : Espresso, Cappuccino, Macchiato . Over the years Italy has become the official ambassador of the philosophy of Espresso .

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6 calcium-rich foods for your bones

Include these calcium-rich foods in your diet to maintain healthy bones and joints.

Milk: Milk is the best source of calcium, not only for children but also for adults. Moreover, the calcium is in a form that can be easily digested and absorbed by your body.

Yogurt: It is High in protein and contains healthy bacteria for your gut.Yogurt is said to offer 400 mg of calcium in a single serving. Choose non-fattening flavoured yogurt for a satisfying and healthy snack. Besides milk and yogurt, dairy products such as cheese is also a good idea for a source of calcium.

Leafy greens: Many vegetables, especially the leafy green ones, are rich sources of calcium. Opt from spinach, turnip, kale, romaine lettuce, celery, broccoli, cabbage, asparagus and mushrooms or toss all of them into a salad.

Beans: For another rich source of calcium, try kidney beans, white beans or baked ones.

Herbs and spices: Herbs like basil, thyme, cinnamon, mint and spices like garlic not only enhance the flavour of your food but also provide calcium to your body.

Oranges: Citrus fruits like oranges are not only rich in calcium but also contain vitamin D that is essential to absorb the calcium in the body. Have it as a fruit or squeeze out its juice and have it as a drink.

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10 reasons to drink warm water and lemon

 Try to always start the day with a cup of warm water and lemon.

The juice of the lemon  has a main property in giving our own body an  contrary action, that is alkalizing . These acids give the body a basic reaction. During the metabolization citric,the acid oxidizes and the  derived salts  give rise to carbonates and bicarbonates of calcium and potassium which contributes to the alkalinity of the blood.

These benefits of starting your day with a lemon :

1 . Strengthens the immune system : Lemons are rich in vitamin C and potassium , which stimulates the brain and nerve functions . Potassium also helps control blood pressure .

2 . Balances the PH : Drinking lemon water every day reduces the total acidity of your body. Lemon is one of the most alkaline foods . Yes, the lemon has citric acid, but does not create acidity in the body once metabolized.

3 . It helps with weight loss : Lemons are high in fiber pectin , which helps to fight hunger. It has also been shown that people who have a more alkaline diet lose weight faster.

4 . Helps digestion : encourages the liver to produce bile, which is an acid that is required for digestion. The digestion is efficient and reduces heartburn and constipation.

5 . It is a diuretic : Lemons increase the rate of urination in the body , which helps to purify . The toxins are therefore released more quickly which helps to maintain urinary tract.

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6 . Cleans the skin : The vitamin C component helps to decrease wrinkles and blemishes. Lemon water flushes out toxins from the blood and helps to keep your skin clear . In fact , it can be applied directly to scars to reduce their appearance .

7 . Freshens breath : Not only that, but it can help relieve the pain and gingivitis. The citric acid can erode tooth enamel,so be careful not to overdose. We therefore recommend you to rinse thoroughly with water after drinking or brushing teeth.

8 . Relieves respiratory problems : Warm lemon water helps to get rid of chest infections and stop the annoying cough .

9 . It helps against dehydration : A cup of water and lemon juice in the morning prevents dehydration and the so-called chronic fatigue or adrenal fatigue . When the body is dehydrated , or profoundly dehydrated ( adrenal fatigue ) it can not carry out all its functions properly, and this leads to accumulation of toxins, stress , constipation, and a host of other ailments.

10 . Help to remove coffee : After taking a glass of warm lemon water , most of the people suggest that they have no desire for coffee in the morning .

The water should be warm , because the cold water creates a shock to our intestine , and the dose of lemon ranges from 1/4 to 1/2 a day. It’s always good to start with less so that you get used to it.

Nutrition and hectic lifestyle

If your work is connected with trips, certainly you face the problem of nutrition. However, it is typical even for modern people who are constantly rushing somewhere and can not find time to eat healthy.

  • What is the problem?

 The fact that in everyday life  we eat  junk and have no time for healthy food, inevitably affects the figure. But how to stop halfway and cook some healthy vegetable soup? No way, so grab chips.

  • How to solve this problem?

 As with most food problems,the first tip is to cut down carbohydrates. The reason: every time you eat food high in carbohydrates (bread, pasta, rice, sugar and pasta) you increase insulin levels in the blood. Insulin is a hormone that gives the following order of your system.

 Of course, this does not mean giving up entirely of carbohydrates, just eat them in low quantities.

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 When you’re out and about  it gets complicated. Not always you can find to eat something that is not a sandwich or a packet of biscuits. Then what? In this case, observe the following rule – if you have to eat something with carbs in it, try to have the next three meals with low-carb. Otherwise, if you eat a sandwich for breakfast, try not to repeat that until the end of the day.

 Look for any fruit or nuts, or find a place where you can order something cooked(meat, eggs, etc.) without bread, of course.

Himalayan pink salt

Himalayan pink salt is a natural rock salt which is unprocessed and unrefined and  is extracted at the foot of the Himalayas. And is considered the most valuable one of all salts . Its unique pink color is derived by the high concentration of minerals and trace elements such as iron and copper.  Properties and benefits of this salt rosaProprio have a particular origin , the pink salt has acquired some beneficial properties that differentiate it from the common salt . The normal table salt, in fact , reflects the current pollution of the seas. The Himalayan salt , however, is the purest salt because it is simply removed and washed without being subjected to any refining treatment . It is the only one that contains the right proportions of the minerals and the trace elements we need . Thanks to these features , the pink salt has some special healing properties . It is an excellent disinfectant and  therefore is ideal for idrosaline preparations for use in the prevention and treatment of disorders such as frequent colds, dermatitis , conjunctivitis . The pink salt is a good source of antioxidants as it is easily digestible and has a low sodium content which protects the skin and helps preserve the health of the intestinal mucosa by improving the functions of the intestinal microflora . This precious salt can be used for skin care as well. Its grains rubbed directly on the skin exert a profound action of peeling which eliminates dead cells . Dissolved in the water bath , it helps to firm and tone and improves circulation which helps to fight cellulite.  The pink salt is preferred  also common for the culinary properties . It has a more delicate flavor and is suitable to accompany and enhance the flavor of foods. Try it on meat and fish and especially in fresh water. Add it to the end of cooking soups, on green salads or on mixed and boiled vegetables . The pink salt is perfect on salmon trout in foil or on a tasty cut of beef . To conclude, pink salt is not only healthy but versatile.

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5 Diet Myths that are Making You Fat

If you are trying to lose fat, you need to make sure you are focusing on the right things. Ignoring these 6 diet myths will help you redirect your focus on what is important so you can start losing weight today.

1. Detox Supplements or Protocols for Fat Loss

Detox supplements and diets are a complete quackery. Legitimate health care practitioners have known this for years.Detox programs simply do not work.

2. Eating 6 Meals a Day to Boost Your Metabolism

Calories in / Calories out is all you need to focus on for weight loss success. It is not known where the whole “6 meals per day” thing got started, but its a complete baloney. Research has demonstrated time and time again that increasing meal frequency does not aid in fat loss. In fact, from a psychological stand point it can hinder it. The more times you’re eating the more times throughout the day you’re getting hungry. Not good. Still don’t believe it? See the research for yourself.

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3. Fat Burning Supplements Make a Big Difference.

Some thermogenics can give slight help in suppressing appetite and increasing energy expenditure (for example- taking caffeine before you go workout gives you the energy to finish your routine). Here’s my practical advice- most of these supplements are a complete bull. Save your money and drink a cup of coffee or a sugar free redbull when you need energy. Caffeine is well researched and does have some benefits. Most fat burning pills are just caffeine mixed with a bunch of other ingredients so they can jack up the price.

4. Eating Healthy or Clean Foods is Better for Fat Loss than Processed Foods

Once again, it’s all about calorie balance. Having “junk food”in a well balanced diet will not hinder your fat loss if you are still achieving a caloric deficit. If you eat the same amount of calories from chicken and broccoli as a cheeseburger, it’s still the same calories. Our bodies must still obey the laws of physics, as does everything else in the universe.

5. Cutting Carbohydrates is Better for Fat Loss

Cutting calories is better for fat loss. How you cut those calories is up to you. Research suggests when subjects cut calories from fat compared to carbohydrates, the weight loss results are not significantly different. Carbohydrates have the least amount of physiological importance compared to protein and fats, so on a low calorie diet we have to meet those fat and protein needs first. By default, carbohydrates are reduced more than the other macronutrients on a low calorie diet.

The Vegetable Pepper is useful for staying healthy

The pepper is a vegetable that is very tasty and is also the right choice for staying healthy. Probably, many people will not be happy because this vegetable has a big drawback : it tends to be a little  stodgy .On the other extreme, it has many positive properties . It contains very few calories (23 per 100 grams) because it consist a large amount of water ( more than 90% ),thus,becoming  a valuable ally for the legs and it also promotes circulation . Moreover, its quality differs depending on the color.

Among the various characteristics , it has a high content of provitamin A ( firming) and especially vitamin C (antioxidant and also in this case firming) . If you have capillary fragility it might give you a hand, especially in the summer .

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But let’s get to the colors of this vegetable . The green ones are perfect to eat in salads , and are very purifying , the red one , however, should be eaten raw or grilled . It’s perfect if you’re on a diet, because it has the characteristic to satisfy you fully. Finally, there is the antioxidant, the yellow one , perfect for sauces and for a combination with tomato sauce.

Olive oil is as good as breast milk

The extra virgin olive oil is as healthy as breast milk .It Contains fats such as PCBs, which give our  health a lot of benefits . The condiment is mostly loved by Italians . The experts have indicated that it is suitable to combat diabetes and to protect the liver , as well as being able to increase the sense of satiety .

You can not tell by appearance , but olive oil and breast milk containsnutrients alike.

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Why is olive oil so important ? Extra virgin olive oil contains amounts of omega 3 and omega 6 fat , which makes it more similar to breast milk . Both compounds are present in the symbol of the Mediterranean diet which , in the opinion of the experts , would be acceptable even to people who probably have never tasted it before, like the Inuit .
The olive oil keeps its content of essential fatty acids only if it is properly prepared in the mill . In the opinion of the experts , the daily intake of high-quality oil is particularly beneficial for both the intake of omega 3 and omega 6.Oleuropein is a substance that lowers blood pressure and makes the arteries more elastic as well as reducing the process ateriosclerotico .
The oleuropein gives the oil its characteristic of bitter aftertaste. Then there is another component that is  important. It is dell’oleocantale , hence the spicy taste . This substance has an anti-inflammatory power and reproduces in a natural way the effects of ibuprofen , the active ingredient which is widely used in the production of pain medication.

Food for the brain

Caring for the proper functioning of the brain is as important as caring for physical fitness. It is interesting that there are foods that can help you with conditions such as lack of concentration and depression. These foods are good for your physical form,as well.

  • Roast chicken for concentration

Chicken place is a good source of protein that helps your brain to produce dopamine and norepinephrine. These substances, in turn, help your concentration, especially in situations where you need to be in the best mental shape (exam, job interview, etc.)

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  • Sesame Stress

Hormones that the body produces when in stress (approaching deadlines, etc.) can deplete magnesium in your body. The result is that you deal with stress more difficult and there is a risk that your blood pressure  increases. In such cases, a handful of sesame seeds can help. If you do not eat the naked seeds, you can use them as a condiment for food.

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  • Popcorn to calm 

The carbohydrates in the popcorn will make your body produce serotonin, which in turn will help you relax and get some sleep before a hard day. It is very important that popcorn is not greasy, because fat will slow down the production of serotonin.

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  • Fish for depression

People who eat more fish, are less depressed .

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Chocolate contains substances (such anadamin and phenylethylamine) that keep you in a good mood.

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  • Pineapple and blueberries for better memory

Antioxidants contained in the most colorful fruits and vegetables, neutralize free radicals, which damage the memory. Fruits that you can use for that purpose are pineapple and all berries blueberries, raspberries, blackberries, strawberries.

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3 Reasons to quit sparkling drinks

  • Carbonated drinks  increase the hunger for sugar

Carbonated drinks  fool the brain that the drink is less sweet than it actually is so that the body  decides that it needs more sweetness. So your appetite increases your cravings.

  • This also applies to dietary options

Since they are also carbonated, their effect on appetite is the same as sodas with sugar.

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  • Some studies show that soda damages particularly men

An aerated drink per day increases the risk of developing prostate cancer. The study was conducted over 15 years, and has found that men who drink every day  300 ml fizzy, were exposed to a 40% higher risk of developing prostate cancer.

Other studies have shown an association between regular consumption of soft drinks and increased risk of cardiovascular disease, as well as the development and maintenance of obesity.

If you regularly drink soda, try to reduce it, and replace it with water or tea. In the fall, it should be easier to do, because it is not so hot and you dont have a constant need to drink cold drinks. If you have a tendency to overdo with a sparkling drinks, best stock mineral water at home and in the office. So you’ll always have something to quench your thirst, but it will also increase your water intake, which is useful to your health.

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6 of the most expensive food in the world

1. The most expensive spice – saffron

It is made of a type of crocus. Between 50 000 and 75 000 flowers are needed to make 450 g of this spice. This is equivalent to a football field crocuses.

Price per pound – between $ 1,100 and $ 11,000

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2. The most expensive mushroom in the world – the white truffle

It grows in the Piedmont region in northern Italy, reaching 12 cm diameter and 500 g weight.

Price per pound – between $ 1,350 and $ 2,700

Record price for a pound and a half of white truffles is $ 330,000. It was paid in December 2007 by Stanley Ho, the owner of the casino.

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3. The most expensive nut – Macadamia

Macadamia tree yields fruit after passing 7-10 years of age. During this time, it needs good soil and abundant rainfall. Nuts are very hard, but inside they contain 80% fat and 4% sugar.

Price per kilogram – more than $ 30

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4. The most expensive potato – La Bonnotte

La Bonnotte is a French variety grown on the island Noarmutie. The only fertilizer used in the cultivation of these potatoes is from algae. So the taste of the potato has lemon and sea notes. La Bonnotte is very rare and therefore expensive. Another reason for the price is that La Bonnotte are picked by hand, because they are too brittle to machine. It is only between 1st and 10th May each year.

Price per pound – up to € 550

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5. The most expensive coffee – Kopi Luwak

It comes from Sumatra and, more precisely, from the digestive system of a small predator Asian palm civet. Once the animal eats coffee beans and turns in a great need to use the toilet, the result is the most expensive coffee in the world. Only about 200-250 kg of it is produced in a year.

Price per kilogram – more than $ 600

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6. The most expensive tea

It is a Chinese green tea and is extremely rare.

Price per kilo – $ 3,000 for one cup$ 15

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Liquid calories

Is there a difference between calories in food and calories in drinks?

 Generally 200 calories are 200 calories, whether you drink or chew them. However there is a difference. Calories that we take in the form of drinks, satisfy our hunger at least the same amount of calories, which we would take in the form of food.

 The reason is that the human body perceives the solid and the liquid food in a variety of mechanisms. If you drink before a meal,during mealtimes you will consume 200 calories less. On the other hand, if the pre-eat solid food has 200 calories, then you will receive less food during the meal itself. As studies of American scientists from Columbia University.

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Why not drink quench-hunger food, even if  it is calorie-high?

Liquid food stays for a short time in the stomach, claims Dr.  Mats. Thus, once we have accepted a drink, it briefly fills the stomach but does not create a lasting  feeling of satiety.

 Also, the drinks are generally less dense than solid food and this is another reason we can not be fully satiated. 

 Scientists say that the reason why we can not be sated even by a nutritional drink is evolution. A long time ago people actually have not taken calories from beverages other than water because they had no other drinks ( refer to the time before the beer and wine ) . So our body has historically been unable to adapt so as to enhance the liquid calories.

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What about soup ?

 It is an exception, says science. Soup has a filling effect of solids partly because most soups have a significant nutritional value.

They therefore recommend : if between breakfast and lunch you are hungry , it is better to eat something less than one nutritional drink . If you eat something low-caloried , filling, and with fiber content , this will satiate you without harming  your figure . These things can be fresh or dried fruits , whole grains and other healthy stuff.

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One trick for healthy eating

Although the willpower and desire to take care of yourself are the most important tricks for healthy eating, there are some other that will help you out.

One: Do your best healthy food to your closest – at home and in the office.

For example, put a bowl full of fruit. Bring it home and replace everything you could eat with fruits instead – biscuits, cakes etc. Keep in the office healthy food as well – nuts, dried fruit. The more  easily you access healthy food, the more seldom you will eat junk stuff.

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They also work great  for  dinner.Start with a salad or a fruit,so that way you will not have appetite for junk food.

Try to “cheat” the desire for chips,  instead take your bag of raw nuts. This simple trick will help you eat healthier now.

Health benefits of eggs

 Don’t be afraid of eggs. They are a super healthy food and can be prepared in many interesting ways

Around the world, eggs have been a breakfast staple from time immemorial and for all good reasons. Afterall, an egg is a storehouse of vital nutrients, making them an integral part of a healthy diet. And for those of you who are afraid of indulging in this power food because you’re worried that it will add to your weight, remember, one egg contains about 80 calories and about five grams of fat. Hence, smart consumption is a far healthier option to cutting them out completely.

 Eggs are a well known rich source of protein — an important building block of bones, muscles, cartilage, skin, and blood. The body uses protein to build and repair tissues as well as making enzymes, hormones and other body chemicals. Unfortunately, unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. Thus eggs are the perfect sources and a smart food choice for those who reduce their intake of carbohydrates in a bit to lose excess weight.

Another important nutrient you’ll find abundantly in egg white is riboflavin or Vitamin B2. And for all of you wondering what’s the benefit of this nutrient, Riboflavin is a water-soluble vitamin which is involved in vital metabolic processes in the body and is necessary for normal cell function, growth, and energy production.

The yolk, which many of us avoid out of fear, is actually a very healthy food, if consumed in moderation. Mainly fat, the yolk contains 1.33 gm of cholesterol per 100 gms and is a rich source of vitamin A, B vitamins, calcium, phosphorous, lecithin and iron. Incidentally, the iron found in the yolk is easily digested and assimilated in the body. According to nutrition experts, one can eat one whole egg every day without harming one’s cholesterol and other blood-fat levels. But for those who crave for more eggs, you can reduce fat by using one whole egg and the whites of the rest of the eggs.

And now for all the ways you can eat them. There are four basic ways in which eggs can be prepared. They are us under:

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 Boiled
For many of us, this is a comfort food that brings back yummy childhood memories. Boiling an egg is one of the healthiest way you can consume it and is the perfect option for those watching their weight. To make the perfect boiled egg, drop the eggs in their shells (preferably at room temperature) into simmering water, and cook for three to 10 minutes on a medium flame. Here’s the interesting part. A short cooking time produces a soft boiled egg, with a runny yolk while boiling the eggs for a longer time will give you a nice hard boiled eggs, which can be eaten plain, sliced, mashed and even added to variety of dishes.

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 Poached
You may have heard the term often and wondered what exactly the hype is all about. Well, to put it simply, a poached egg is one that has been cooked by poaching it in water. Like a boiled egg, this too is an oil free preparation method. To poach an egg, let water simmer in a pan. Crack the egg into a small bowl and then gently slid it into the pan. Cook the egg until the white has solidified but make sure the yolk remains soft. The ‘perfect’ poached egg has a runny yolk, with a hardening crust.

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.

10 Good for You Foods that Cost Less than a Buck

A widely held belief exists that eating healthy is expensive. However, a study conducted by the United States Department of Agriculture (USDA) found that, healthful eating can actually be relatively inexpensive depending on food choices. We’ve put together ten good-for-you foods that cost under a buck.

1. Fresh Fruits and Vegetables

Fruits and vegetables pack a powerful nutrition punch. They contain a variety of vitamins, minerals, and antioxidants that provide benefits for the entire body.

According to the USDA, the average cost of fruits and vegetables is approximately 40 to 50 cents per cup. The least expensive fresh vegetables are potatoes, lettuce, eggplant, greens, summer squash, tomatillos, and carrots. The most economical fruits are watermelon, bananas, apples, pears, pineapple, and peaches. Shopping for produce that is in season will further reduce costs and provide the most nutrition and best flavor.

2. Frozen and Canned Fruits and Vegetables

While given a reputation of having a lesser nutrient value, canned fruits and vegetables can be just as healthy and economical (if not more so) as their fresh counterparts.

3. Oats

Oats are superstars in the nutrition realm. These whole grains are low in calories, high in fiber and protein, and are a rich source of many vitamins, minerals, and beneficial plant chemicals. Oats offer protection against disease and reduce health issues that may already exist like high cholesterol or blood sugar. Oats are readily available, easy to incorporate into your diet, and inexpensive, costing only about 15 cents per serving.

4. Beans

Beans are a low-fat and versatile protein that help lower cholesterol, reduce heart disease and cancer risk, stabilize blood sugar, relieve constipation, assist with weight management and lower blood pressure. Delicious and economical, dried beans cost just around seven cents per serving while canned beans cost about 16 cents.

5. Tea

Tea, made from the bag, costs about 12 cents per serving and is worth every penny. This no-calorie beverage helps lower blood pressure, prevent cancer, and reduce the risk for stroke. Tea is also an antiviral, anti-cavity, and anti-allergy powerhouse.

6. Nuts

Nuts reduce the risks for coronary heart disease, diabetes, cancer, and many other causes of mortality. All nuts contain some sort of health-promoting property. Eat a variety of them to enjoy all of the nutrition they have to offer. Here are just a few things you’ll find inside them: plant-derived omega-3s fatty acids, fiber, protein, vitamin D, calcium, copper, iron, magnesium, niacin, folate, zinc, and antioxidants. Depending on the nut you choose, you can spend anywhere from a few pennies to 30 cents per serving.

7. Yogurt

Yogurt contains live active cultures, protein, calcium, and B vitamins. This super food has anticancer properties, lowers cholesterol, and wards off unfriendly bacteria while promoting and preserving intestinal health.

Yogurt varies in flavors, types, and prices but on average, yogurt costs around 80 cents per serving. For a more economical yogurt, make it at home.

8. Brown Rice

Brown rice, which contains a number of nutrients and antioxidants, is a whole grain that has been shown to reduce diabetes risks, assist with weight control, help lower and control blood sugar, and possibly inhibit breast and colon cancers. Brown rice costs about 20 cents per serving.

9. Canned Tuna in Water

Canned tuna is perhaps one of the cheapest animal proteins. At just around 75 cents per serving, this low calorie fish delivers omega-3 fatty acids that may decrease triglycerides, lower blood pressure, improve arthritis symptoms, and reduce the risk of heart disease.

10. Tomato Sauces and Salsas

Fresh tomatoes are nutritious, but the processed tomato products are where the real nutritional power is. That’s because processing breaks down the plant cell walls to allow the body to absorb the antioxidant, Lycopene. Lycopene has been linked to reducing cancer, cardiovascular disease and macular degeneration. Tomato products vary in price but can be as economical as five cents per serving.