Showing posts with label Healthy Foods. Show all posts
Showing posts with label Healthy Foods. Show all posts

09 May 2019

Healthy Ways to Process Red Meat to Be Good for Health

Healthy Ways to Process Red Meat to Be Good for Health
Healthy Ways to Process Red Meat to Be Good for Health - Like to eat red meat, like beef steak, or beef sausage? Be careful, eating too much meat of this type can increase the risk of various diseases, such as heart disease, diabetes, and colon cancer.

As the name implies, red meat is red meat. This meat can be processed and preserved into smoked meat, sausages, ham, beef meatballs, or burger patty.

Red meat is actually a source of protein, iron, vitamins, and minerals that are good for the body. But if consumed too often, red meat can actually pose a risk to health. Many diseases that can arise due to frequent consumption of red meat, including colon cancer, pancreatic cancer, breast cancer, heart disease, and diabetes.

Selecting Types and Changing Processing Methods

Eating too much red meat can indeed have a negative impact on health, but that doesn't mean you can't eat red meat at all. Red meat can still be consumed, it's just that you need to pay attention to the portion and how to process it.

Please note that 100 grams of red meat is the maximum amount you can consume per day. As an estimate, 100 grams of red meat is roughly equal to half a sheet of plain bread. While for processed red meat, such as sausages and ham, the consumption is recommended not to exceed 70 grams per day. In addition, choose meat with a little fat content.

If you like to eat red meat, here are some ways to treat red meat to stay healthy for consumption:
  • Eat lean red meat, especially meat that ends in ’loin’, such as tenderloin or sirloin.
  • Replace beef or mutton with chicken or seafood.
  • When cooking food using beef sausage, multiply the vegetables and replace some sausages with pieces of chicken.
  • Remove meat fat before cooking.
  • Processing red meat at high temperatures can make these foods release substances that increase the risk of cancer. Therefore, avoid roasting and frying red meat with overheating temperatures. Use medium temperature, but cook a little longer.
  • Turn the meat back and forth as often as you can when baking or frying.
  • Make sure the meat is cooked with sufficient duration until the germs in it die, but avoid cooking it until it's too ripe. Overcooked red meat actually contains more cancer-causing ingredients.
  • Oat red meat by baking, sautéing, steaming, or making soup. Discard fat after browning the cooked meat.
  • Dispose of skin and fat under the skin before processing.
Eating red meat is okay, but you must pay attention to the portion and how to cook it. In order for your body's health to be well preserved, besides applying a healthy diet, you are also encouraged to routinely exercise, get enough rest, and stop smoking.

These are Healthy Food That Needs to Be Consumed Every Day

These are Healthy Food That Needs to Be Consumed Every Day
These are Healthy Food That Needs to Be Consumed Every Day - Healthy food is often considered bad, even though there are many types of healthy foods that taste delicious, but are often forgotten. Eating healthy foods has many benefits, including protecting yourself from the threat of chronic diseases.

Consumption of healthy foods, do not have to limit one or more types of food. Consuming various types of food, can actually provide different nutrients so that they can complement the nutrients needed by the body.

Various Healthy Food Choices

Healthy foods generally include a variety of nutrients in sufficient quantities, including vitamins and minerals. Green vegetables rank first in the types of healthy foods because of their complete nutritional content. Among the types of green vegetables, there are various good choices to consume, such as mustard greens, broccoli, and spinach with high fiber content.

Besides vegetables, fruit is also very important because it contains many vitamins. Of the many fruits, some fruits are popular and rich in nutrients, including:
  • Apples, because they contain lots of fiber, vitamin C, and other antioxidants.
  • Oranges, which are high in vitamin C.
  • Avocados, which are rich in healthy fats, potassium and vitamin C.
  • Bananas, as one source of potassium.
  • Berries, like blueberries and strawberries. Besides being low in calories, it is also rich in antioxidants and fiber.

Eating healthy foods should also remain balanced and diverse. Here's another major health food group that you should consume, in addition to vegetables and fruits:
  • Meat and eggs
Meat is one of the healthiest foods that contain nutrients. Lean beef is a higher source of protein and iron than other meats. While eggs are classified as one of the most nutritious foods because in addition to high protein, eggs also have complete nutritional content ranging from vitamins, minerals, unsaturated fats to antioxidants.
  • Nuts and seeds
This food group is a type of healthy food that is crisp and full of nutrients, including magnesium and vitamin E.
  • Fish and other seafood
Variety of seafood, especially fish, is a kind of healthy food that is rich in omega-3 fatty acids and iodine. Research shows that people who often eat sea fish tend to be longer and have a lower risk of many diseases, including heart disease.
  • Milk
Milk is very high in vitamins, minerals, quality animal protein and healthy fats. In addition, milk is one of the best sources of calcium. You can also consume milk in various forms of dairy products, such as cheese. Milk that is fermented into yogurt, contains many good bacteria for digestion.

Get to know the different types of foods that need to be avoided

Apart from needing to eat healthy foods, you also have to recognize foods that should be avoided because they can trigger health problems.

First, avoid foods and drinks that are added to sugar. If often consumed in large quantities, it can trigger insulin resistance in the body and cause a variety of serious diseases, including type 2 diabetes and heart disease.

Then, avoid fast food or junk food, such as french fries, fried chicken, and chips. This type of food has high calories, but little nutritional value. In addition, fast food can encourage overeating.

Also avoid other unhealthy foods or drinks, such as candy, ice cream, processed meat, and processed cheese. However, if you want to consume it, you should only do it occasionally.

Start eating balanced healthy foods, to maintain and improve your body's health. In order not to get bored, you can try creations and combinations of various types of healthy foods in a variety of interesting dishes every day. Do not forget to complete your healthy diet with a healthy lifestyle too, namely by increasing the consumption of water, adequate rest and exercise routine. If necessary, you can consult a doctor or nutritionist to get recommendations for healthy food that suits your body's needs.

14 April 2019

Reduce Meat Consumption to Maintain Blood Sugar Levels

Reduce Meat Consumption to Maintain Blood Sugar Levels
Reduce Meat Consumption to Maintain Blood Sugar Levels - Diabetics, are required to maintain their diet so that blood glucose levels do not continue to soar. In one study it was mentioned that reducing animal products can help improve glucose control, so that it can keep blood sugar levels more stable. Reducing meat consumption can also help you lose weight.

Maintain blood sugar levels by reducing meat

A recent study states that eating patterns that prioritize vegetable protein provide more benefits.

Over the past few years, people who have chosen to become vegetarians and vegans are increasing. This makes the researchers add evidence that supports the plant-based diet.

In this study, scientists want to find out whether reducing the intake of animal food sources can properly maintain blood sugar levels. As a result, there is scientific evidence that eating meat too often can increase the risk of developing type 2 diabetes.

Research has also shown that a diet or diet that is rich in vegetables, fruits, nuts, and seeds can reduce the risk of developing this disease.

For this reason, experts now consider that a plant-based diet is the best choice for preventing and controlling diabetes.

Increase vegetable protein to maintain blood sugar

In 2018, the American Association of Clinical Endocrinologists and the American College of Endocrinology release new guidelines. They write that diabetics must try to achieve and maintain optimal weight through a plant-based plan.

A fact shows that people who often consume vegetable protein have fewer complaints of nerve pain (neuropathy) associated with diabetes. Plus, fasting glucose levels drop more sharply, which is a sign of increased glucose control.

It was also noted that there was a decrease in HbA1c levels (the average glucose value for the last few weeks / months), in those who regularly ate foods from vegetable protein. This proves that reducing meat intake can help maintain blood sugar levels.
Benefits of reducing meat consumption

In addition to maintaining blood sugar levels, routine eating foods made from plants also shows good results in weight loss.

There are also a number of other benefits if you make vegetable protein your main source of protein, such as being able to reduce blood fat levels quickly.

Body weight and high levels of fat in the blood are known to be one of the triggers for cardiovascular disease. The disease itself is also known as one of the complications of people with diabetes.

When blood sugar levels are awake, body fat and weight drop, this will make you avoid the complications of diabetes because the process of maintaining blood sugar levels works well.

In the six studies analyzed by researchers, people who followed a plant-based or vegan diet could also stop drinking or reduce the medication they were taking for diabetes or blood pressure. This finding supports previous claims about the physical benefits of a plant-based diet.

Danger of meat consumption in diabetics

Reducing meat can be one way to keep blood sugar levels increasingly proven by the existence of a study.

The study comes from researchers in Finland who analyzed the eating patterns of more than 2,300 men, ages ranging from 42 to 60 years. At first, no participant had type 2 diabetes.

After 19 years, the researchers found that those who ate more animal protein and less vegetable protein had a 35 percent greater risk of developing diabetes. This includes all types of processed and non-processed red meat and white meat.

Not only the original form of meat, other parts of animals, such as innards or tongue, also contribute to diabetes. The study concluded that choosing vegetable protein and eggs can help prevent type 2 diabetes.

Recent research from Harvard University found that people who ate one serving of red meat every day had a 19 percent higher risk of developing type 2 diabetes than those who did not. A small portion of processed red meat, such as hot dogs or two pieces of meat, increases the risk of diabetes by 51 percent.

The study concludes that choosing whole grains, nuts, low-fat milk, fish and poultry rather than red meat is better at keeping blood sugar stable and reducing the risk of diabetes.

Why can meat increase blood sugar?

The exact reason why meat is not too recommended (especially for red meat and processed meat), is not certain. However, researchers believe there are three main components that increase the risk of diabetes, namely:
  • Sodium. This substance can increase blood pressure which can cause insulin resistance.
  • Nitrates in processed meat can increase insulin resistance and damage pancreatic function.
  • Iron found in red meat can cause cell damage and chronic inflammation.

If you have a history of diabetes or are at risk of being affected, avoiding meat can be one way to maintain blood sugar levels so that diabetes stays under control.

The slightest change can mean. Try to reduce it little by little. You can also replace some protein from meat to vegetable protein.

02 April 2019

5 Effective Ways to Improve Damaged Body Metabolism

5 Effective Ways to Improve Damaged Body Metabolism
5 Effective Ways to Improve Damaged Body Metabolism - In order to be able to carry out daily activities smoothly and also not susceptible to disease, the body requires good metabolic conditions.

Many people also do sports and also run various kinds of diet programs so that their body metabolism is also maintained.

But sometimes the side effects of excessive diet or errors in the diet can actually make the metabolism in the body become damaged. This certainly will have an impact that is not good for the health of our body and can also inhibit daily activities.

Here are some ways to improve your body's damaged metabolism and also keep your body fit for everyday activities.

1. Streamlining the digestive system

One way to improve a damaged body's metabolism is to facilitate the digestive system in the body. It aims to get rid of all substances that are not needed by the body and also inhibit the body's metabolism to function optimally.

One way is to consume foods low in calories and carbohydrates but also those that have high fiber content. Some examples of complex carbo foods such as wheat and brown rice have high fiber content that can facilitate the digestive system and also make you full longer.

2. Routinely drink green tea

Green tea is one type of weight-loss tea drink that is also effective in repairing damaged metabolism. Green tea contains cathecins which are useful for burning fat deposits that inhibit metabolism in the body and antioxidants that help prevent various diseases.

Green tea is also able to increase the ability of insulin which can increase the body's metabolism and also play a role in forming and breaking body fat.

3. Stabilize blood sugar levels

Blood sugar levels in the body that are not stable also indicate that our body's metabolic system is damaged and can have an unhealthy impact. Reducing consumption of foods that contain carbohydrates and saturated fats can help stabilize blood sugar and also improve damaged body metabolism.

4. Consuming thermogenic foods

Thermogenic food is a food that can raise body temperature naturally and is perfect for eating in cold weather. This food is also fortified with antioxidants and other nutrients which are also able to improve the body's damaged metabolism.

Some food ingredients that can be consumed thermogenic stir can include chili, ginger, black pepper, Oatmel, garlic and other spices.

5. Increase consumption of vegetables

It's no secret that vegetables have many nutrients that can also be useful to improve the body's damaged metabolism. Eat vegetables such as kale, spinach, broccoli and others on a regular basis to fulfill nutrition and also facilitate the body's metabolism.

Thus some ways to improve the body's metabolism is damaged and do it regularly so that the body's metabolism can function optimally again. Also balance with other healthy lifestyles like doing morning exercise to get more effective and maximum results.

Finally, I hope this article can be useful and thank you for taking the time to read this article.

01 April 2019

5 Ways to Make Normal Body Metabolism Naturally and Safely

5 Ways to Make Normal Body Metabolism Naturally and Safely
5 Ways to Make Normal Body Metabolism Naturally and Safely - Ways to Get the Normal Metabolism of the Body The optimal metabolic system condition is needed so that we can move smoothly and make the body's organs function properly. Good body metabolism is characterized by the regular formation process and also the release of substances in the body so that it can increase the process of burning fat in the body into energy.

So that these benefits can be obtained to the maximum as expected, here are some ways that normal body metabolism must be applied consistently.
1. Don't overdo it

Many people, especially women, usually do everything they can to get a slim body according to their dreams, one of which is to go on a diet. Even some women are even willing to go on an extreme diet to get the shape of their dream body without thinking about the side effects of the excessive diet.

Limiting the portion of food, especially in excess can also make the body's metabolism decreases and can even have an adverse effect on the health of the body if it continues to be left. Some diseases caused by excessive diets that can arise and should be watched out include Anorexia and Bulimia which are harmful to the body.

Therefore, choose a good diet and also suitable for your body because the body condition of each person is not the same so the results of the diet can also be different.
2. Routine morning exercise

In addition to applying a healthy diet consistently, one way to normalize the body's metabolism is to do morning exercise. This is one of the benefits of morning exercise that can be felt effectively for our body if it is routine and also consistently carried out.

By doing automatic exercise also makes the muscles become more formed and also facilitates the body's metabolic system which can burn fat in the body into energy.
3. Increase consumption of fibrous foods

Eating fibrous foods can be one way to improve the body's metabolism that is damaged and make it function normally again. Fiber is indeed a component or substance contained in complex carbohydrates that can help reduce the risk of constipation and other digestive diseases.

Some sources of complex carbohydrates such as wheat and brown rice have high fiber so that they can facilitate the digestion process so that the body's metabolism returns to normal.
4. Have enough sleep

Having adequate sleep quality can also make the body's metabilism system smooth and the organs in the body can also function optimally. In addition, various study results say that adequate sleep can also make the body fresher and relieve stress
5. Increase protein intake

Increasing protein intake by consuming foods that are high in protein can also be one way to make normal body metabolism. Protein also plays a role in burning more body calories and burning it into muscles so that it can also be useful for increasing the body's metabolism.

Such are some ways that the normal body metabolism is naturally natural and effective which is highly recommended to try for the health of our body. Also complete by doing other healthy lifestyles so that the results can continue to be maintained and optimal as expected

Finally, I hope this article can be useful and thank you very much for taking the time to read this article.

31 March 2019

Understanding Calorie Deficit and Its Benefits To Lose Weight

Understanding Calorie Deficit and Its Benefits To Lose Weight
Understanding Calorie Deficit and Its Benefits To Lose Weight - As is known, calories are a measure of the amount of energy in our body that comes from the food we consume.

The caloric needs of each person differ from one another and are also influenced by various factors such as the condition of the body and also the activities carried out.

The function of calories turns out to also be able to control weight for those who want to do it used to lose weight, and one of the methods used is to do a calorie deficit.

What is the definition of calorie deficit itself and is a calorie deficit an effective way to lose weight? Let's discuss in full in this article.
1. Understanding calorie deficits

Understanding the calorie deficit is basically a situation where the number of calories burned by the body is more than the calorie intake that enters the body. For example, the food we consume is as much as 2,000 calories, but the number of calories burned by the body is 2,500 calories.

This can happen because the body also burns calories from non-food sources, which are usually fat or muscle. This is done to meet the calorie intake that is less than the food we consume so that it can also make the weight down.
2. Lose weight with a calorie deficit

Minimizing calorie intake from foods that enter the body but maximizing the number of calories burned in the body into energy can be a way to lose weight. As mentioned earlier, the body takes other sources of non-food calories in the body such as fat and protein to be burned into energy so that it can lose weight.

The first thing to consider before losing weight with a calorie deficit is to calculate the calorie needs needed by the body to find out the number of calories burned. One way to calculate calorie requirements for the body is to use the BMR (Basal Metabolic Rate) formula multiplied by the activity level value.

After knowing how much calorie needs for our body, now we also calculate how much intake of calories that comes from the food we consume. The number of calories from the food we consume must certainly be smaller or less than the amount of our daily calorie needs so that this calorie deficit is created.

To calculate calorie requirements and also how many calories contained in these foods can use a calorie calculator or various calorie counter applications that can be downloaded from a smartphone device.

In addition, also choose foods that contain lots of fiber which is a filling low-calorie food and also has nutrients needed during a diet so that the results of this calorie deficit program can be effective and efficient.

Such are some explanations regarding the notion of calorie deficits and also losing weight with a calorie deficit as a form of diet to maintain weight. Hopefully this article can be useful and see you again in the next article.

28 March 2019

6 Ways to Make Burgers without Bread to Reduce Carbohydrates

6 Ways to Make Burgers without Bread to Reduce Carbohydrates
6 Ways to Make Burgers without Bread to Reduce Carbohydrates - Burger without bread is a good choice for consumption. However, the delicate ingredients made from flour, blood sugar enhancers, and tasteless ones, which are referred to as burger bread are not at all healthy, whatever the reason. If you think that the burger isn't tasty without bread, then it's a big mistake. There are many substitute ingredients for bread that can make your burger tastier. What are the ingredients? Let's look at the following burger-free bread recipe!

Bread substitute ingredients :

1. Eggplant
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

Portion : 2 (with leftovers)

Preparation time : 5 minutes

Total time : 25 minutes

Materials that must be prepared :
  • 1 eggplant fruit 
  • 3 tablespoons of butter 
  • ½ teaspoon of salt 
  • ½ teaspoon of pepper
How to make :
  1. Preheat the oven to 218 ° C. Cover the pan with aluminum foil. 
  2. Slice the eggplant evenly with a thickness of 2cm. Place each one in a prepared pan. Apply butter evenly over the eggplant, then turn each piece on the other side. Season with salt and pepper. 
  3. Bake for 20 minutes until soft and browned on the outside. Let cool, then place the burger meat and other ingredients on top, then cover again with eggplant pieces. 
  4. Place the rest with aluminum foil or in an airtight container in the refrigerator. They can last for 3-5 days.

2. Portobello mushrooms
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

Portion : 2

Preparation time : 5 minutes

Total time : 25 minutes

Materials that must be prepared :
  • 4 pieces of portobello mushrooms 
  • 3 tablespoons of butter, melted 
  • ½ teaspoon of salt 
  • ½ teaspoon of pepper 
  • 1 minced garlic clove

How to make :
  1. Preheat the oven to 205 ° C. Cover the pan with aluminum foil. 
  2. Rinse the top of the mushrooms with cold water or wipe with wet wipes to remove dirt. Once completely dry, place the mushrooms upside down on the prepared baking sheet, gently remove the mushroom stems, and spread the mushrooms with butter evenly. Season with salt, pepper, and garlic 
  3. Bake for 10 minutes, then turn on the different side then bake again for 10 minutes. Let it cool, then stack the burger between the two mushrooms, then serve.

3. Sweet Potato
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

Portion : 2

Preparation time : 5 minutes

Total time : 11 to 15 minutes

Materials that must be prepared :
  • 2 sweet potatoes 
  • 2 tablespoons of butter
How to make :
  1. Peel the sweet potatoes and cut them into 1.5 cm thick spheres. (Choose long, round and thin sweet potatoes). 
  2. Heat butter on medium heat in a large skillet, then twist it to coat the entire surface of the Teflon. When the butter is hot, place the pieces of yam one by one into Teflon. Cook until tender and brown for 3-5 minutes on each side. Sprinkle salt and pepper. Let it cool, then stack the burger meat and other ingredients between the two yams. 
  3. Add the remaining sweet potatoes to the refrigerator, and wrap them with aluminum foil. They can last for 3-5 days.
Other ingredients for burgers without bread

In addition to the three bread substitutes above, you can also use some healthy vegetables below :

1. Lettuce
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

This is a favorite of gluten-free eaters. This healthy, slightly calorie lettuce leaf is perfect for accompanying burger and sandwich toppings. This is the easiest material to use to wrap burgers without bread.

2. Tomatoes
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

You might think that tomatoes are ingredients that usually only complement burgers, but in fact they can also play a role as a substitute for bread. To use tomatoes on a burger without bread, you can remove the seeds and bake them before adding them to the meat.
3. Paprika
6 Ways to Make Burgers without Bread to Reduce Carbohydrates

Paprika can add sweetness to your burger, not to mention a big boost of vitamin C and a small amount of calories.
That's 6 Ways to Make Burgers without Bread to Reduce Carbohydrates, Don't forget to share with your friends if this article is useful.

12 March 2019

This is Top Shopping List Healthy Food for Kids

This is Top Shopping List Healthy Food for Kids

This is Top Shopping List Healthy Food for Kids - Getting kids to eat healthy since childhood is very good for growth and development. Not only makes maximum growth, kids are also free from various chronic diseases that might attack when he is an adult. To start this habit, of course you have to choose a variety of healthy foods for kids. So, there are several types of healthy food for kids that you must always buy when shopping, what are the things?

List of healthy foods for kids that must be purchased when shopping

Before you provide healthy food for kids, you must prepare it first. The first step is to buy all ingredients to make healthy food for kids and rich in nutrients. So, here is a list of healthy food for kids that must be purchased when you shop. 

1. Healthy food for kids containing fiber

Fiber-filled foods must always be in your shopping list. Because the fiber is good for digestion, normalizes blood sugar, prevents various heart diseases, and maintains an ideal body weight. These ingredients can make Fiber make kids fuller, also good for digestion, blood sugar levels, heart health, and regulating body weight. 

You can find it in plant-based foods such as:
  •      Vegetable
  •      Fruit
  •      Nuts, like soybeans
  •      Whole grain cereal
  •      Pasta with a mixture of whole wheat
  •      Whole wheat bread

Try to choose fresh foods, such as fresh fruits and vegetables rather than canned or dried foods. Packaged foods contain high sodium and are not good for kids.

 2. Healthy food for kids containing potassium

Not many parents know that healthy food for kids with potassium sources is very important. Therefore, it is not uncommon for kids not to get enough potassium, even though potassium is very important for the nervous system, muscle function, and water balance.

Good sources of potassium are:
  •      Avocado
  •      Banana
  •      Melon
  •      Green vegetables (like broccoli)
  •      Orange juice
  •      Papaya
  •      Beans and beans
  •      Potatoes with skin
  •      Tomato
  •      Fish, shellfish and oysters
  •      Low or nonfat dairy products
  •      Nuts (including almonds, kidney beans, peas, peanuts, and soybeans)

3. Healthy food for kids that contains protein

Protein is the most important body building agent. Kids will need protein to support the growth and development of various body tissues. then, what are the good sources of protein?
  •      Egg
  •      Low-fat cheese
  •      Fish
  •      Lean meat
  •      Skinless poultry
  •      Cow's milk
  •      Soybeans and soy products
  •      Yogurt
  •      Peanuts
  •      Grains

4. Healthy food for kids containing fat

Your kids still needs fat in their healthy food menu, but don't put too much. There are several types of fat that are better than others. Omega 3 fatty acids, for example, can help develop the brain in infants and kids. When compared to saturated fats, omega 3 and unsaturated fats can prevent you from diabetes because it makes your body more sensitive to insulin.
Here are foods that are rich in omega 3 and unsaturated fats:

  •      Salmon and tuna
  •      Egg
  •      Peanuts
  •      Grains
  •      Olive oil
  •      Canola oil
  •      Flaxseed (flaxseed)
  •     Products that use olive oil and canola oil (some types of butter, salad sauce, and bottle sauce)

The more diverse healthy foods for kids, the more nutrients they get

If you are shopping for healthy food for kids, don't buy the ingredients. The more variety of foods the kids consumes, the more nutrients he can get. Because, there is no most perfect food that can meet nutritional needs.

Varying the diet also prevents boredom in kids. If he is bored, he might not want to eat. So, you can buy different food ingredients every week, so the food menu is also different.
When buying healthy food for kids, don't forget to pay attention to the food label

Don't just look at prices when shopping. Many mothers tend to see the prices and brands of a food product. In fact, another important thing that must also be considered is reading the food label. Yes, there will be times when you will buy processed food. To find out the nutritional value of these food products, you can see the nutritional value. 

Choose products that contain low levels of sugar, saturated fat and sodium. A food can be said to be "good" if each portion contains 5 percent or less of the capacity of sugar, saturated fat, or daily sodium. While food is said to be "less good" if each portion contains more than 20 percent or more of each sugar, saturated fat, or sodium.

22 October 2017

Best Eating Clean for 7 Day Diet Plan for Weight Loss

Best Eating Clean for 7 Day Diet Plan for Weight Loss
Best Eating Clean for 7 Day Diet Plan for Weight Loss - Forget the elimination, deprivation, hunger and night. The best diet plan to lose weight will burn your body with whole foods and real-a lot of vegetables, protein without the fat, carbohydrate, and fat healthy intact-and flavor and variety to prevent boredom, said Adviser nutrition Women's Health Keri Glassman, R.D.

He recommends that clients are women who are trying to lose weight following the meal plan that contains about 1,500 calories, 40 percent are derived from the total, rich in fiber carbohydrates, 30 percent from protein, and 30 percent of the healthy fat. Balance that is ideal for keeping your energy levels and help you build lean muscle while holding hunger and cravings that accompany it, he said.

As far as vegetables go, he suggested to fill up on them (or downed more than one portion of the standard) at least twice a day. This makes your body stay awake with antioxidants and fiber, both of which reduce the level of inflammation in the body to encourage healthy fat loss.

The seven-day meal plan is simple from Glassman will help you eliminate the hassles, energized, and begin the journey to weight loss the right way. You can tweak the plan and still meet your weight loss goals whatever the exact needs.

Not to fish? Sub out lean protein with other seafood, such as chickens and turkeys. Sportsman heavy intake of vegetables You have earned, feeling Your protein servings with a few ounces, and add snacks pre-or post-workout supplement, said Glassman.

Try it for just one week and you will be hooked.

Day 1

7 oz yogurt plain full of Greece with 1 tbsp chia seeds
1/2 grapefruit

5 stalks celery with almond butter 2 tbsp

Chicken spinach salad: 2 cups of raw spinach, 4 oz grilled chicken, avocado slices, 1/4 1 tsp olive oil

1 six-ounce almond milk latte
10 cashew nuts

The green tea cake with marinated lentil salad raisins

Day 2

Broccoli rabe and egg bread

1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warm in oven for 3 minutes

Shrimp salad: 2 cups Mixed Greens, 5 shrimp, steamed 1/4 avocado, hearts of Palm Spears 2 slices, 1/4 lemon, Juiced 1 teaspoon olive oil

1 Green Apple with peanut butter 2 TSP and TSP cinnamon 1/2

1 small sweet potato, sauteed spinach, 1 cup 1/4 lemon, Juiced, grilled chicken (4 oz)

Day 3

Avocado: avocado banana 1 cup almond milk, 1 small frozen banana, 1 tablespoon peanut butter, 1 small avocado 1/2 handheld raw spinach, 1 tablespoon protein scoop

5 rods carrots with 1 tbsp hummus

2 cups carrot kale salad topped with 1/2 cup 1/3 cup of chickpeas and quinoa

12 small olives
1 oz parmesan cheese

4 oz grilled tuna steak
1 cup red cabbage stir fry

Day 4

Pesto salmon tartine

1 cup sliced jicama with 2 tbsp tzatziki

Tuna salad: 1 cup romaine, 1 diced plum tomatoes, artichoke hearts, 1/2 cups 4 oz canned tuna, 1 tsp olive oil

1 cup blueberries
10 almonds

4 oz grilled pork tenderloin
2 cups bok choy stir-fry with 2 teaspoons of avocado oil

Day 5

1/3 cups dry oatmeal, cooked in water
1 banana with 2 tbsp almond butter and a pinch of cinnamon

1 cup sliced cucumber
2 tbsp guacamole

Avocado and cucumber nori rolls

7 oz yogurt plain full of Greece with 1 tbsp flax seed

4 oz salmon baked with 1/4 lemon Juiced, 1 tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups spinach sauteed

Day 6

Pancake Oatmeal: 1 whole egg, 2 egg whites, 1/4 cups of old fashioned oats or quick cook bread, 1 pinch of cinnamon powder, 1/2 cups of low-fat cottage cheese.

5 stalks celery with 2 tsp peanut butter

Green Salad with bacon: shitake 1/2 cup of string beans cooked, 1 1/2 tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch of black pepper and sea salt, 6-8 large dried shiitake mushrooms, 2 cups butter lettuce, shredded 1 tablespoon Parmigiano-Reggiano, garlic cloves 1/2 small white, 1 tbsp fresh lemon juice, 1 tablespoon white vinegar.

1/2 grapefruit
10 Walnut

Quinoa stuffed peppers

Day 7

Scrambled eggs (1 whole eggs plus 2 egg whites) and 1/2 tsp oregano
1/3 cups cooked quinoa

1 sliced red bell pepper
2 tbsp guacamole

Kale salad: 1 cup kale 1/4 with lemon, Juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 tablespoons pomegranate seeds

5 cups popcorn pop-up

3-Bean Chili

21 October 2017

Best 10 Healthy Foods to Eat For Women

Best 10 Healthy Foods to Eat For Women
Best 10 Healthy Foods to Eat For Women - Healthy food here can claim bragging rights are great: they can fend off serious diseases such as diabetes, cancer, and heart disease; Fortify your immune system; protects and smoothes your skin; and help you lose weight or stay slim. If you've eaten most of the food is healthy, good for you! If not, it is time filling your shopping cart and slow down your health.

Here are 10 Healthy Foods to Eat


Egg yolk is home to many essential nutrients yet is hard to come by, including kolin, associated with the rate of breast cancer is lower (one egg yolk supplies 25% of your daily requirement) and antioxidants that may help prevent macular degeneration and cataracts. Although many of us have been avoiding eggs intact because of the relation to the risk of heart disease, there are actually important evidence that most of us, eggs are harmless but healthy. People with heart disease should limit egg yolks to two weeks, but we can all have one whole egg every day; Research shows it will not increase the risk of heart attack or stroke. Make omelet with one egg and two white, and watch cholesterol on other foods.

2.Yogurt Greece

Yogurt is a great way to get calcium, and is also rich in bacteria immune boosters. But the next time you enter the hallway yogurt, take the type Greece-compared to regular yogurt, twice the protein (and 25% of women over 40 is not enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 9 g of protein per serving 5.3 ounces).

3.Organic fat-free milk

Yes, it does a body good: studies show that calcium is not only driving but also bone fat fighters. Recent research from the University of Tennessee found that obese people who undergo a diet low in calories and rich in calcium loss weight 70% more than those who ate the least. Vitamin D not only allows your body to absorb calcium, but also super nutrients by itself. Research shows that adequate level D can reduce the risk of heart disease, ward off some cancers, reduces pain, and even help prevent depression, but most of us don't get enough many of the 1,000 + IU every day is recommended by most experts. A glimmer of milk in Your morning coffee is not enough to provide calcium and vitamin D you need. Use milk instead of water to make Your oatmeal, drink a glass with breakfast, or stir some chocolate syrup into it for dinner after eating.


Salmon is a rich source of vitamin D and one of the best sources of omega-3 that you can find. This essential fatty acid has a variety of impressive health benefits-to prevent heart diseases tidying up your skin and aid in weight loss to improve your mood and minimize the effects of arthritis. Unfortunately, many Americans don't reap the benefits this because we lack, which some experts believed to be the root of many of the major health problems at this time, such as obesity, heart disease, and cancer. Omega-3 is also slowing digestion, making you feel full longer, so you eat fewer calories throughout the day.

5.Beef with no fat

Lean beef is one of the best source of iron. (Too little iron can cause anaemia.) Add as little as 1 oz of beef per day can make a big difference in the ability of the body to absorb iron from other sources, said Mary j. Kretsch, PhD, a researcher at the USDA-ARS human nutrition research center in Davis, CA. Beef too many contain zinc (even small deficiencies can impair memory) and B vitamins, which help your body transform food into energy.

If you can, splurge on grass-fed. Compared with beef fed on seeds, it has twice the concentration of vitamin E, a powerful antioxidant brain boosters. It is also high in omega-3 fatty acids. Because this type of beef tend to lower fat overall, it can be very difficult-so soak, and use a meat thermometer to avoid overcooked.


It's hard to imagine a more perfect than peanuts. One cup of cooked can give as much as 17 g fiber. They are also loaded with protein and dozens of important nutrients, including several women mostly lack of calcium, potassium, and magnesium. Beans binding studies to reduce the risk of heart disease, type 2 diabetes, high blood pressure, and cancer of the breast and colon. The latest dietary guidelines recommend consuming at least 3 cups of beans a week – 3 times with slightly 1 cup regular who we get. Keep your closet is full of all kinds: black, white, kidney, fat-free, etc. Use in salads, baked potatoes, chili and vegetables or rice porridge for the sandwich.


In a nutshell: USDA researchers say that consuming 1½ oz nuts trees per day can reduce the risk of heart disease and diabetes you. Walnuts are rich in omega-3. Hazelnut contains arginine, an amino acid that can lower blood pressure. One ounce of almonds has lots of healthy polyphenols for health as a cup of green tea and 1/2 cups of steamed broccoli; they can help lower LDL cholesterol as well. The key is moderation, because nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle on a tablespoon of cereal, salads, stir-fry, or yogurt. Or have an ounce as a snack almost every day of the week.

8.Edamame and tofu

Days of soy as a dope-everything may be over, but edamame still has an important place in your plate. Foods such as tofu, soy milk, and edamame help fight heart disease as they replace fatty meat and cheese, reduce your intake of saturated fat. Soybeans also contain polyunsaturated fats are healthy, a good amount of fiber, and some important vitamins. Soy isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe this binding with estrogen receptors, reducing exposure to the effects of estrogen You stronger Prevention Adviser, said Andrew Weil, MD. But stick with whole soy foods instead of processed foods, such as bread or chips, made with soy powder. Do not consume soy, supplements that contain high amount of isoflavones and possibly dangerous.


Sugar-rich fibers even more healthy than the FDA thought when he first gave the seal cap on fresheners heart disease 10 years ago. According to recent research, they can also reduce the risk of type 2 diabetes. When Finland researchers track 4,316 men and women for 10 years, they found that people who consume the highest percentage of fiber cereals 61% less likely to develop type 2 diabetes. To reap its benefits, eating 1/2 cups a day-preferably unsweetened. Versatile for breakfast, topped with a combination of fruit, yogurt, and different nuts. You can also use oats to coat fish or chicken or add texture to meatballs.

10.Linen seeds

Flaxseed is a source of omega-3 plant is the most potent. Studies show that adding flaxseed to your diet can reduce the progression of heart disease by up to 46%-helps maintain red blood cells from sticking together and forming clots that can block the arteries. It can also reduce the chance of breast cancer. In a study, women who consume 10 g of flax seed (about 1 rounded tablespoon) every day for 2 months has increased 25% in the ratio of protection against breast cancer breast cancer promotion of chemicals in their blood. Sprinkle 1 to 2 tablespoons of flax seed every day on cereal, salads, yogurt or you. Buy once, and store it in the refrigerator.

18 October 2017

7 Natural Weight Loss Foods are Good for Our Bodies

7 Natural Weight Loss Foods are Good for Our Bodies
7 Natural Weight Loss Foods are Good for Our Bodies - I heal my body naturally from chronic disease, and in the process lost more than 60 pounds, no illegal drugs, lack or surgery. Along the way, I discovered that some food is healing and have the ability to improve health in our bodies, while others can actually cause damage and creates weight gain.

Here are some of my favorite favorite healing foods that can improve health and natural weight loss support.

1. Broth

When my body broke down, I lay in bed for weeks. As part of my trip back to health, I feel very fortunate to be able to find the healing power of the broth.

The broth can be made easily by cooking chopped organic vegetables in water, until they are super soft. (Bonus points if You also local vegetables!) Leave six hours or overnight. Then drain the fluid, heat, and voila! Your soup broth is ready to drink. Add the sea salt and pepper to taste if you want.

You can eat cooked vegetables seasoned with fresh herb. (You could also add fish, meat or grain to the broth You depending on your preference.) This can be very healing your body, because it is easy to digest, and also hydrating

2. Extra virgin coconut oil

Many health experts agree that Palm oil is as close as possible to the super food that you can get. High lauric acid (found naturally in breast milk), extra virgin coconut oil are anti-aging, moisturizing, and healing. It's the only oil you need to cook because it remains stable when heated to high temperatures.

3. Apple Cider vinegar

Apple Cider vinegar is produced through the fermentation of fresh apple cider. This is a rich source of minerals (especially potassium), vitamins, enzymes and amino acids. Apple Cider vinegar is a powerful healing substances and versatile and can be topically applied topically or diluted and taken internally.

Always choose good quality apple cider vinegar made from organic apples grown and aged in wood. This should be seared and held the lamps, you should be able to see a nest of spider-like formation, called the "mother" who is stuck in the liquid. This is evidence to its natural vinegar.

4. Cinnamon

It may be hard to believe that something that tastes so delicious is also very good for your body. Eat cinnamon had the ability to regulate your blood sugar, which is an important part of the process of weight loss. Generously sprinkle cinnamon on Your cereal or add to Your smoothies to get a shot of flavor.

5. Lemon

Lemon naturally detoxifies and alkalizing effects on your body. This makes them an ideal food to lose weight. Every day at wake up, drink a glass of water with the juice of a fresh lemon. For a taste of delicious yet healthy, squeeze fresh lemon juice into your food just before serving.

6. Fresh juice

Drink choice fresh fruit juice and veggies in your day, your body will surely feel its benefits. Fresh juice is a powerful way to increase your intake of antioxidants, minerals, vitamins and enzymes. You could flush most of the fruits and vegetables. I tried selecting the most green, rich in water and alkaline juice for most of my own, using some (or all!) From the following: spinach or cucumber, celery, pear, Apple, ginger and lemon.

7. Fresh vegetables and vegetables

I encourage you to try a variety of fresh vegetables and vegetables to find everything to your liking. Always eat your vegetables according to the season. Some of my favorites are the baby spinach, parsley, leaves green basil, broccoli, celery, cucumber, and chard.

Healing food are found everywhere in nature.

Always listen to your body and let it guide you. Your body knows the best way to heal itself naturally. Eat food healing will help.