Top 10 healthy food to keeps you fit

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food.

No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

You may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.



Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

Healthy lunch idea

My low carb lunch for today:

tuna fillets
lemon juice
pumpkin oil
+
tomato
+
rice cakes
+
grapes.

Think about your health.

#lunch #health #tuna #lemonjuice #pumpkinoil #riceakes #tomato #grapes #lowcarb

Do you know how healthy is green tea?

In recent years, more and more stories about green tea and beneficial effects on health. The secret of green tea has been known since ancient times. Many wise things have come from the east, as far as many of us do not want to admit. Today I will talk about the East-West, but I will certainly delight to tell a story about health that comes from the miracle of green plants. 

Green tea is very healthy. It contains a number of useful components such as catechin, polyphenols, caffeine, theophylline, quercetin, theobromine, vitamins C, E, B and K, minerals and oligoelements, potassium, magnesium, and zinc.


Green tea is excellent for detoxifying the body, helps control body weight and fat loss, acts as a diuretic and prevents fluid retention in the body. A beneficial effect on blood circulation and slows the aging brain. It also slows down the overall aging of the organism.

Green tea has a positive effect on the health of the skin. This miracle drink contains antioxidants in large quantities, and participates in protection against cancer and diseases of the heart and blood vessels. Green tea speeds up the overall metabolism, rids the body of excess toxins, relieves pain and reduces blood lipids, particularly cholesterol.
Research of green tea have been shown to act anti-regulates the thyroid gland, is effective against depression, helps in liver regeneration and protects health came to pass, as it prevents the formation of cavities.

Green tea is really great!

Green tea rejuvenates and slows aging. Prevents drying of the skin. Prevents damage caused by sunlight.Increasingly being used as an ingredient in cosmetic products.

Green tea improves memory. People who consume green tea regularly have a lower chance of developing dementia. caffeine in green tea speeds up the process of thinking and decision-making. Positive effect on memory and concentration and motivation. Preventive effect on Alzheimer's and Parkinson's disease.

Green tea speeds up metabolism and promotes fat loss. The flavonoids in green tea, especially the catechins neutralize the damaging effects of free radicals that are the main reason for the loss of skin tone. Catechin speeds up the elimination of excess fluids and together with caffeine stimulates decomposition and elimination of fat. Recent research at the University of Geneva confirmed that the active properties of green tea significantly affect the reduction of daily calories.
Green tea relieves allergies.

When making green tea, then tea leaves should not stand in the water for more than 3 minutes.

Green tea protects against cancer. Catechins blocking the enzyme urokinase, which is one of the factors of the development of cancer. The researchers in Japan have shown that green tea is effective in the prevention of breast cancer, and esophageal cancer, and to prevent the occurrence of gastric cancer, prostate, and liver, and improves the health of the persons who are already suffering from cancer.Antioxidants contained in green tea reduce the number of mutations of DNA structures that cause harmful UV rays, and has lately been making intensive cream with green tea to protect against skin cancer.

I hope I'm not too tired. I'm going to drink my cup of green tea before continuing with the daily work duties.
Have a nice, happy and successful day. 

How to preserve health?

When we talk about health, immunity and all that is needed to maintain it, many people do not listen because they think that these are extremely complex advice. However, the prevention of various types of diseases such as cancer or heart disease is not as much as people think complicated. In fact, it is very easy!

Find out which six types of foods you should eat if you want long life and good health.

Pulses
Legumes are full of healthy nutrients and fiber, and carbohydrates because the body slowly digests them why these fruits have a positive effect on blood sugar regulation. Many previous studies have shown that legumes can significantly reduce the risk of many types of cancer, especially colon cancer. For example.: Phytochemicals in beans inhibit the growth of tumors, a study conducted at the Harvard School of Public Health make conclusion that women who consumed beans at least twice a week are 24 percent less likely to develop breast cancer, heart disease, type 2 diabetes, high blood pressure and colon cancer.

Berries
Berries come in many colors as it contains powerful antioxidants such as flavanoids. Studies have shown that berries increases brain power, preventing the cancer and reduce blood pressure. Read more: See which five sweet foods without a problem as a substitute for aspirin

Green leafy vegetables
If you regularly eat green leafy vegetables, doing the right thing! In addition to protein, these foods are full of calcium, phosphate, and the entire spectrum of antioxidants that the body fulfilling life, mood, health, relieve stress, blood clean and clear mind. Broccoli, kale, spinach, chard ... all of these foods are health mines, although not exactly a favorite meal, you can always find ways to compose the daily menu.

Onion
Food that brings tears to the eyes is more powerful than you think. In fact, onions (all kinds) is a superfood!It contains a high concentration of the best of the antioxidants, and is rich in vitamins and minerals, potassium, sodium, iron, sulfur, phosphates, and helps blood circulation and reduces bad cholesterol.

Seeds
Pumpkin seeds, sunflower or any other extremely healthy foods. They are rich in protein and minerals.Many of them contain omega 3 fatty acids, calcium, iron and zinc. Especially praised member who advises women considering that its ingredients help prevent a variety of women's diseases.

Mushrooms
Mushrooms, of course, those edible, believe it or not, to protect our DNA from damage While not pleasant colors with red, purple or blue, mushrooms contain a lot of antioxidants-ergotionin - antioxidants for which some experts and doctors believe that it will be used in the fight against cancer. The richest antioxidant among the oyster mushrooms. 

Food that takes energy

At each step, offering fast food. Many can not resist the temptation, so often eat these foods, but it is not giving enough nutrients or enough energy. Do you eat the wrong things you will eventually damage your health. 

What care should be taken?

This is the food and drink that takes energy:

1 Artificial Sweeteners
After digestion creates low-calorie sugar alcohols such as mannitol, sorbitol and xylitol. They upset stomach and can lead to the formation of gas and inflating, which takes energy. Do not use or limit the gum with artificial sweeteners. In addition to sugar alcohols, and just chewing stimulates swallowing air, which further leads to the formation of gas in the digestive tract.

2 Processed Foods
Candy bar or bag of chips gives express dose of energy, but processed food passes quickly into the blood, which means that there was a sudden wave of energy, and equally sudden fall.

3 Never eat only sweet
Candy or a dessert always try to eat after a meal in which they were represented protein and fat. This will slow down the absorption of sugar and prevent sudden changes in blood sugar.

4 Insufficient water intake
If you're dehydrated, blood volume and decrease in muscle cells and vital organs of oxygen transfer less why you feel worn out.

5 In the evening you drink alcohol
Not only that alcohol causes dehydration, and it interferes with sleep if you drink three to four hours before bedtime.

6 Energy Drinks
Most energy drinks contain caffeine, sugar, and many chemical compounds that will quickly give you strength. But it will not last long, and then moving the sudden drop of energy.

Food and drink refuel

1 Healthy fats
Avocados, nuts, olive oil and other healthy fats facilitate digestion and bloating is less likely. But eat them in moderation.

2 Complete food
Less is more. Eat whole foods as often as possible (fruit, vegetables, nuts, beans, legumes, whole grains) and always choose the least processed version of the packaged foods that have a short ingredient list. When it comes to pasta and bread, and see if the first listed ingredient whole wheat flour. Foods that are closest to their natural state will give you a much smoother, longer-lasting supply of energy.

3 Enough water a day
With each meal drink, drinking a bit, 2,5 dl water. Also enjoy strawberries, melon, pineapple or watermelon for breakfast. Fruits rich in water will help keep the morning does not go into deficit H2O.

4 Energy bars
Make energy bars at home, oats, honey, nuts and raisins. Or buy one with a very short list of ingredients.Watch this interesting recipe! 

Truths and myths about milk

Milk and dairy products are another food group on which a lot of stories, and about which opinions are divided. On one hand, we argue that milk is a very good and healthy food, on the other hand, it is advisable to avoid it or even completely out of our diet. What are you doing here, why is such an exact opposite opinion, who to trust and finally: Do you drink milk or not? 

Raw milk, and by that I mean the domestic fresh milk which is not industrially processed, natural and healthy food of man, and all dairy products made from raw milk. Raw milk is an excellent source of nutrients, but also very important beneficial bacteria such as lactobacteria, which we now know to play a crucial role in strengthening the immune system and protect the body from various illnesses. Raw milk is also an excellent source of vitamins, minerals and enzymes and contains punovrijedne proteins and fats, which are the building material for our bodies. Raw milk and its products are actually perfectly natural and punovrijedne foods for humans. 

What's the problem? I believe you can guess. The problem is in the industrial processing of milk. As is the case with many other foods, industrial processing of milk destroys this remarkable food and gives it a completely different properties. The milk we buy in stores is pasteurized and homogenized. Pasteurization is the process by which the milk is heated to high temperatures to kill bacteria in milk. At first this may sound quite right, knowing that the pathogenic agents of various diseases. However, pasteurization has completely changed the structure of the milk, and milk instead of becoming a safe and helpful guide, it actually becomes something else entirely. As well as heating at high temperatures kills pathogenic bacteria, it kills beneficial lactobacteria and many other nutritional components. High temperature completely changes the structure-sensitive dairy proteins denature and become very difficult to digest and harmful to health. 

Pasteurization destroys enzymes entirely from milk that are necessary for the breakdown and digestion of milk. Pasteurization reduces vitamin content, denatured milk proteins, destroys vitamins B12 and B6, vitamin A, vitamin D, vitamin C, prevents the absorption of calcium from milk, kills beneficial bacteria and promotes pathogens! Could it be worse? If you leave raw milk at room temperature, the milk will not spoil but you will get sour milk - very good snack. This is because the beneficial bacteria from raw milk keep bad bacteria under control. However, pasteurized milk has beneficial bacteria that keeps it from rotting. 

Denatured milk proteins due to their structure is very difficult to digest, in addition to the pasteurized milk destroyed all the enzymes and beneficial lactobacteria that help breakdown and digestion of milk components. Because of these problems, processed milk is one of the most common allergen and is associated with a variety of symptoms and illnesses such as digestive disorders, allergies, colic in infants, tooth decay, osteoporosis, arthritis, problems with growth in children, frequent ear infections in children , heart disease and cancer. On the other hand, raw milk does not cause disease conditions but promotes health, and people who for many years were allergic to milk, can typically tolerate raw milk. Raw milk is one of the healthiest and most complete food that can be consumed and so differs from industrially processed milk from these two ingredients would not be called a common name. 

With pasteurization began in the 20s of last century, at a time when tuberculosis was a road, as well as other infectious diseases due to poor animal health and poor hygienic conditions and production methods. But times have changed and today is used in stainless steel tanks, milking machines and cooling systems, and implemented strict sanitary inspection pasteurization thus becomes completely unnecessary. The only person who benefits from the industry pasteurization pasteurized milk because it extends the shelf life. 

The second process where the milk is coming out homogenization, fat molecules break under pressure, in order to prevent the creation of cream on milk. And this is a very unnatural process because the fat that gets no more its natural structure. In addition to the milk removed (skimmed) fat so that the buying milk contains more than 3% fat. Here for comparison: I buy milk directly from farmers, Jersey breed of cow, containing more than 6% fat. The worst is that consumers are deceived the whole milk and skim harmful skim milk well and healthy. Only because of the campaign against natural fat and aggressive propaganda, light products, the industry has managed to free industrial surplus that remains after skimming cream anticipated to produce other dairy products, as well as placed on the market these defatted products of poor quality. 

Milk fat contains vitamins A and D needed for assimilation of calcium and protein, and these vitamins without calcium and proteins become harder usable and potentially dangerous. Milk fat is also rich in short and medium-long chain fatty acids that provide a barrier against disease and stimulate the immune SITEM.Furthermore Milk fat contains very valuable CLA (conjugated linoleic acid) which has strong anticancer activity. All of these important nutrients disappear industrial processing of milk. 

Anyone spend, milk is pasteurized, even what is called "fresh milk". The difference between "fresh" and "permanent" milk in the temperature and time to which the milk is coming out in the process of pasteurization. Fresh milk is heated to about 60-70 degrees, while UHT milk is heated to temperatures above 100 degrees (UHT process) which he still further date. 

There are still the problems of antibiotics, pesticides and growth hormones, and the fact that almost all commercial cattle feed grains instead of grazing, which is their natural food. All of this changes the composition of fat in the milk, especially CLA. The rights of natural food for cows producing milk is green grass in the spring, summer and fall, and hay in winter. No amount of soy flour, cereals and various industrial wastes can not be a good food for the animals. Vital substances such as vitamins A and D, and the "Activator X" (by Dr. Weston A. Price found in all natural full-fat foods, and who is now considered that this vitamin K2) are required for optimal assimilation of minerals and in largely present in the milk of cows that eat grass, especially rapidly stretches the grass in spring and autumn. However, vitamins A and D drastically reduce the Activator X disappears completely feed the cows commercially grains and soybeans. 

Not so long ago, before the "modern" industrial methods, for generations the people used, and children growing up in the domestic fresh whole milk, natural yellow butter, fresh local cheeses and cream. If you can purchase local raw milk, it's the best thing you can do for your family's health. It is not difficult to make homemade yogurt, kefir, cottage cheese ... I need a little time and energy, but it is negligible compared to the value you receive, because the value of good health can not be measured with anything. 

Demand creates supply, and a hundred of us who look for natural fresh milk and meat of animals that live freely and graze on green pastures, that the faster manufacturers have adapted to the requirements of consumers. The future is in our hands, because we're the ones who'll decide where to invest your money and what products we buy and the market is dependent on the customer. Help for small local producers, who are engaged in the production of livestock, poultry, fruit and vegetables in a little so that you will buy their products. Boycott the worst impoverished highly processed food with no nutrients and which contains many harmful additives. Industrial screwed food contributes to a variety of comorbid conditions as natural and healthy food keeps good health and increases the quality of life. 

Why are grains healthy?

And last opponents "bird" food put away their weapons! Cereals cheapest energy source for the growing world population. Food in the country average is 7 times richer in fiber structure of the food in the cities! 

Although, if you take into account the fact that 2/3 of humanity fed primarily wheat and rice, it is clear that we should not convince anyone in particular as time vegetarianism is yet to come. If we add that it is the foundation of a healthy diet cereals, which was officially accepted by the definition of the pyramid, and meat and milk from one to the other indirectly accused the long-term health damage, it is clear which direction to take in order to preserve health and prevent many diseases. However, the rules are one and rooted in dietary habits - second! 

Rule Pyramids nobody else is watching! 

Although Rule pyramid adopted in 1993 by the USDA with great professional controversy, although they spent considerable funds for a media campaign about the connection between food and health, the fact remains that in the rules, the only bread, pasta, breakfast cereals, rice and other cereals products can eat unlimited, and the other 4 groups are limited by the number of meals or the amount of daily intake. Why?To optimally cover the daily requirements of nutrients and necessary things including fibers on the one hand and reduce your intake of red meat, meat products and milk and dairy products on the other. 

This shift toward vegetarianism went almost unnoticed, but the first positive effects are already evident.Reducing the amount of red meat, increased intake of fish and meat neradskog, brought to the U.S. (and world) population trends in the health food that will bring the real fruit much later. 

The Mediterranean diet, which is constantly and increasingly advocated as a prototype of a healthy diet is only one of the variants on the same theme. There are many reasons why the whole world consumed cereals, and many survive almost exclusively on grain products, which is why these foods are given the name of "survival food" (staff of life). A man 10,000 years ago have learned to grow grains and produce flour with a little water and that's the simplest of foods that "signs of life". Presejavanje flour has led to the degradation of the final product - bread because separation after losing a large portion of nutrients, especially vitamins. 

What are the nutritional and health aspects of food grains? 

If you look at the "Swedish" table for breakfast in our hotel, where until recently cooked eggs or baked eggs with bacon, seeing that dominate different type of cereal for breakfast and that puts them over the yogurt, milk or cocoa. More is almost no white bread served even white powder. Prevalent foods with full grain, mixed or cornbread, rolls sprinkled with seeds, bread with soy and various other combinations (we have not yet learned to make tortillas) indicates a significant change in the morning feeding. Reduced caloric intake and increased intake of fiber structure. It also reduces the intake of cholesterol and saturated fat, that is, those factors that are directly related to disease of the blood vessels. 

Cereals are among other things, a significant donor of complex carbohydrates in metabolism serve as a depot of energy; athletes before competition so do not take glucose or fat but spaghetti! However, there are still prejudices such as those on carbohydrate fattening, although in fact the charges related to fats that are hidden in wheat products. For example, while usually powder containing 2% fat, favorite croissant has as many as 12% fat. If you eat breakfast with such delicious 3 pieces even come around 500 calories! 

Grains with vegetables, the highest decision-precious fibrous structures that fall. The refined contemporary "urban" food is devoid of the ballast, which is reflected in the rise of various diseases, including colon cancer. After that used to be taking off presejavanjem flour, now we're going back, and one of them is prepared and dietary supplements to regulate digestion. Corn flakes with and without additives finally gained the right to citizenship, so the last opponents of the "bird food" laid down their arms. Many mothers to their children with milk instead of putting bread cereal flakes. It seems to be much more interesting than the classic "snite" bread and spreads. Everything speaks in favor of a gradual growing awareness of how to keep an eye on what and how to enter the body, in order to preserve the body weight and good looks. 

Besides the bulky parts of a grain of wheat or corn germ, which contains valuable as a future seed of new life rich in oil and vitamins, especially vitamin E. The germ is one of the reasons for the use of whole wheat flour; same time that the germ of raw materials for various remedies that are credited with medicinal effects. Top athletes for example, often use wheat germ oil as a source of natural vitamin E. Corn seed oil is highly valuable product that is recommended especially for salads. Wheat grain contains plenty of zinc and other minerals, but from the way presejavanja depends on how much zinc will be absorbed. 

In fact, the outer layer of a seed phytic acid that binds to minerals, and if that part of the left and enter the flour, the percentage iskoristljivih minerals will be reduced. If the daily diet combine milk, cereals, vegetables and fruits, are met in most of the daily needs for nutritional matters; calcium from milk, a complex of B vitamins from grains, fiber from grains and fruits with vitamin C from fruits and vegetables from the safety stuff. If 2 times a week add fish and some eggs, you get the recipe healthy diet. 

Cereal-based foods - eat unlimited! 

Looks like we finally clashed with a very stubborn prejudice that white bread "posh bread," and that it needs to buy and eat only in order to keep some sort of status symbol. Today a young child already knows that white bread is not recommended and it is better to replace that of a full grain of wheat, corn or rye. 

When the "calculated" values ​​installment works of grain products, then it comes down to a slice of bread, 30 grams of cereal for breakfast or a half-cup of cooked cereal. To get a daily dose of fiber to consume several servings of these parts, of course, with other foods also provide fiber structure (vegetables and fruits). It is essential to distinguish grain products that contain fat than those who do not include: all greasy and puff pastry and cereal products with whipped cream (cake) contain significant amounts of fat so their energy potential significantly higher. Rice, for example, is very popular, but it is often forgotten that without the "oiling" contains its own fat which can not be ignored. Less well known is that there is a sensitivity to wheat and soy proteins, and when such an event is found, the cure is a change of bread and breakfast cereals. 

Cereal-based foods is the main source of energy and a man many mistakes in their menu which avoid all but the "concentrate". One bias is that those who eat a lot of pasta (spaghetti, pasta, pizza, lasagna) enormously fattening and it is the case that in pointing his fat person says - this is the "test". Of course, this is not true because, for example, in American literature mentions pizza and Italian food in general from the south as "healthy" food news and tourist industry workers called among other guests and the Mediterranean food that is rich pasta. 

Can you distinguish between the bread? 

We should not forget that the bread in many parts of the world the only food made by hand of man, and the rest are picked from a tree or digging in the earth! How the West that the receipts. urban areas, rapidly increasing the number of types of bread and cereal products, which are usually refined and packaged in cellophane. What is more refined on bread contains less even up to 50% less nutritious stuff. 

If you look at modern database software packages such as "Genesis", will see about 200 species of bread and pastries. Rewind 50 years, we are used to the 2-3 type, and everything else was "surplus" was considered a luxury. Fortunately, the situation is now relatively rapid change. Thus, in the well-stocked stores, you can get a dozen kinds of bread and rolls in all shades from light to dark, from wheat to rye and corn flour! Sounding name however does not mean much if you are not associated with quality raw materials and relevant chemical composition. 

Principialno to buy the darker bread is hard crust and soft and juicy middle, but this bread is usually the most expensive. Raženac and their combinations are the most wanted. Reinforced (fortified) bread usually contains added vitamins, soy protein, dried fruits and other supplements (omega-3 fatty acids). For sure, this bread "healthier" than the standard, but do not forget that before the final evaluation should measure the total amount of fiber! The more grain in the product, you'll get more fiber and therefore often wheat bread are added after the inserted way or the other coarse grains rich structure (oats, rye). 

In some countries the bread get a declaration from the shortened chemical composition so you know exactly what you enter 3 times a day in your stomach, but without it can with fair certainty to distinguish one product from another. Choice of seeds (sesame, poppy) significantly enriched bread in terms of protein content, but it raises the caloric value, because as you know, the seed contains 50-60% oil. Bread can be prepared from wheat flour, oats, rye, barley, buckwheat, rice, millet, corn, amaranth, potato, tapioca, quinoa, and mixtures thereof. 

Any change or addition to organoleptic can feel it. One bias is that protein from grains is not good enough from what appears to be the bread should not be consumed. It is true that this protein contains all the amino acids lysine content but small. It is known however, that legumes contain lysine in sufficient quantities, so when you combine these two foods in the diet, we get a satisfactory relationship quality protein. Except of wheat and corn rye bread, our people as a rule do not have the opportunity to cook absolute novelty, and in due course enrichment range can be a big challenge for small producers of bread. 

Every meal in which meat and squeeze the fat grains, each of which replace breakfast of eggs, ham, bacon and cereal, the gain is for your health. You will not see results immediately, but rest assured reward will come when most needed. 

How to keep food fresh?

Always read the declaration. Instructions on keeping the food on the label is always worth to read, even in a well-known products.Due to growing concerns over food additives, many manufacturers are beginning to reduce the amount of salt, sugar and other preservatives, so it makes the validity of food can change. 

Jams and pickled vegetables, for example, who would otherwise be full of sugar and salt, and you can keep on the shelves of kitchen cabinets or pantry, now to be kept in the refrigerator. If you prefer to buy food with less sugar, less salt and no preservatives, it is wise to buy such products regularly - buy less, and more often - and especially careful to keep them properly. Most packaged foods on it labeled "shelf life" or "used up" and the date, so you need to know exactly what these labels mean. Date and label "shelf life" is more related to food quality rather than safety - it's a date up until and including the day, you can expect that food will remain in good condition, if stored correctly. There will be dangerous to eat the food and after that date but will be delicious as it was when it was fresh. Date and label "used to" put on foods that spoil quickly. Do you eat a food after the date by which it must be used, you can spoil your stomach.

Learn the basics of food storage in the refrigerator and freezer chilled even in the interior of your refrigerator or freezer, the food may spoil, but will last longer if you adhere to simple rules.

Check the temperature. The best way to do this is with a thermometer in the refrigerator or freezer. They can be purchased at stores that sell kitchen utensils and equipment. To make good radio, refrigerator should be set to between 1 degree C and 5 degrees C, and the freezer at - 18 ° C or lower. If your refrigerator is full, or if you frequently open and close the refrigerator door - for example, when preparing a special dinner or party - you'll probably have it set to a temperature close to 1 ° C.

Separate raw from cooked. To avoid contamination of one type to another food, raw and cooked foods on separate shelves hold. Raw red or white meat or fish hold in a closed container in the most bottom shelf of refrigerator, to avoid touching or drip onto already steamed, chilled food.

Store chilled. If you have any cooked food left over from lunch, let it cool completely before you save it in the refrigerator or freezer. Do this as soon as possible. Leftovers should not stay longer than one hour out of the fridge, which should be used within two days if you store them in the refrigerator.

Never re-freeze food. Once you thaw frozen food is not allowed to return to the freezer again, unless you have not thermally processed.

Empty cans. Open cans of food, never to return to the refrigerator. Search the contents of the dish, cover and store. Most of the cans of food to be consumed within two days, even if you hold it in the refrigerator.

Remove the packaging. If you buy vegetables or hard fruits such as apples and pears, wrapped in adhesive foil or plastic bags, remove food from packaging before storing in the refrigerator so that air can circulate freely around them. Soft fruits such as strawberries or blueberries, it is best left in their packaging so as not to displace.Fungus is usually better kept in paper bags.

Fruits and vegetables will keep longer in the vegetable drawer in the refrigerator than they would be held in the larder. The cold will also help preserve their vitamin content. No bananas never kept in the refrigerator - the tan.

Do not throw overripe bananas become overripe bananas when to eat, or even too soft to cut, they are still good for cooking. Make the cake mix the banana or the nutritious beverage. If you can not immediately use, peel them, chop, put in a bag and freeze. To use, defrost bananas. Partially frozen bananas are great for thick fruit drinks.

Freeze the rest of the tomato puree Buy the can of tomato puree, and you need only a tablespoon or two, freeze the rest of the sauce. On a baking sheet spread the parchment paper and spoon izgrabite few "puddles" of sauce all together and put in freezer. When you freeze the sauce, take the red circles of paper, store them in a plastic bag and return to freezer. The next time you need a tomato puree, just insert one or two rounds of frozen soup or stew. They do not need to melt earlier.

Soften hard curing raisins, raisins and other dried fruit you can prevent, or at least slow down this process, keeping them in a jar with airtight lid. But if you forget to do it and left it in the bag, then you are probably hard as stone and can seem inedible. But do not give up and throw them right away, yet they still can be refreshed by placing them in a bowl and pouring cold water to cover them. Put the pan on a strong fire and boil water. Then remove the pan from the heat and leave for 10 minutes let the raisins soak. Above the sink place a large metal strainer, strain the raisins and leave them in the lurch, sometimes protresajući a colander to drain all the water.Thus refreshed raisins will be soft and ready for eating or for adding to the cake. If you want to save, you must first leave the paper towels to dry well, then you can put them in a jar and sealed.

How to add flavor to your dishes?

Buy the "bulk" Stop buying dried herbs and spices in bottles and bags are sold in some supermarkets. I'd rather go to the nearest health food store, where spices likely to be kept in large glass jars and weighed as much as you need. You can buy all you want, more or less, but if you buy more, save you money. There are often sold fresh spices and many of the organic farming. Aroma ground usually fades with time, so if you are buying a lot, buy spices in the beans and grind them yourself as needed. Most spices are best kept in hermetically sealed containers and in the dark.

Grow your own. In flower beds, window kuhinjskome to Produce a favorite herbs. It lasts longer and tastes fresher than the staple spices sold bags.

Add a little wine celebrated British cookbook author Elizabeth David, wrote: "If in every kitchen there was one bottle of red wine, white wine and cook for a cheap port, hundreds of kitchen cabinets would be forever free from the accumulated remains of purchasing bottles of sauce and all artificial flavorings. "Well, if you have left some wine for fun, do not throw it away. Freeze it in ice trays and you will always handy to have a "wine cube", they are ready to enrich sauces and stews.

Enjoy celery These foods are often put in soups and casseroles to enrich them their distinctive flavor. No celery from such foods is usually soft and raskuhan. It would be better before the end of cooking, add a few tablespoons chopped celery - to keep it crisp. This course will enrich the flavor and structure. Here's a good idea for a story of celery with pork: 2 wires finely chopped celery and 1 tablespoon horseradish cream mixture into 0.5 liters of apple puree. According to taste, add more horseradish or celery.

Do not avoid all know that butter is butter is full of saturated fat and too much saturated fat is bad for us. But when it comes to healthy eating, is not as important to avoid a certain food. If you eat for breakfast sweet rolls, and prefer to eat vegetables instead of french fries, butter would not avoid it at all to improve your health. Good cooks claim that butter is the ingredient that gives the food a special flavor. So use it in moderation.

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The role of family meals

In the busy everyday life, family meals do not look the way they wanted. Here are some tips to improve your moments together feeding the family.

First Less talk and more demonstrative exercises. One is to tell children eat healthy, and quite something else to show it by example. If you eat properly and your children will have a proper diet. Eating habits of children adopted by parents and later transferred to their children!

Second Daily house supply of fresh fruits and vegetables. Be creative: apples and bananas are the only fruit.Carrots not only vegetables.

Third Organize snacks each day at a time. Children love routine. Let be a snack at least 2-3 hours before or after your main meal.

4th Include children in food preparation. The smallest children will happily accept liability appropriate age.

5th More and more difficult to make available to police for foods rich in fat and added sugar (even if you have these foods).

6th Shared family meals are very important. Start your day together zajutarkom!

7th Eat at the table, not in front of the TV.

8th Try new flavors and new foods. Children will accept something, and something does not and that's just fine.

9th The rule that should clean up the plate and groženje starving children in Africa are out. The child should eat until you feel full. It is important to learn to listen to the sensation of hunger and stop eating when full želučić.

10th Food is great fun family meals should all be comfortable. Take time for family meals. Difficult issues and disputes at a later.

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15 myths about food

In the supermarket you can read various articles and not just by police with the press. Each of the Declaration on the food was the result of millions of dollars invested through which such a product is declared safe for use
.

You'll find a long list of food that promises to change your life and to improve. flatten your stomach, buttocks and lower with all this make you happier person. In fact, most of these foods cause the opposite effect.Learn how to distinguish truth from advertising and might eventually drive their habits that prevent you from losing weight.

These are the most common myths:

First Corn syrup with a high percentage of fructose is worse than white sugar

That white sugar is not good for your health and know the birds on a branch. The less sugar you eat, the better.However, if the corn syrup worse than sugar, but is subject to discussion.

Here's what you need to know:

The syrup and sugar are composed of a mixture of two sugars - fructose and glucose. This means that your body will not be able to discern the difference between these two species, it was just sugar. "Sin" of enriched fructose syrup is that it is too cheap and that it therefore added to all sorts of things - from cereals to ketchup and salad dressing industry. It can affect your health in a way that is not fully clarify the scientific community.

Is it good to avoid the syrup in the diet? Absolutely! It is best to remove all the unnecessary sugars. However, the introduction of corn syrup as a nutritional enemy number one is actually an exaggeration.

Second Sea salt is healthier than ordinary

Common salt is used on a daily basis is of stone and contains roughly about 2,300 mg of sodium per teaspoon coffee. Sea salt is obtained by evaporating sea water and also contains the same amount of sodium as the two species seem almost identical. Those who advocate the use of salt stress that it has other ingredients such as magnesium and iron but, in fact, these minerals are present in negligible quantities.

To enter a significant amount needs to be literally sodium overdose. Moreover, the ordinary is always iodine, which plays an important role in regulating hormones. Sea salt will not provide this important mineral. The conclusion is as follows: replace the stone with sea salt will bring you anything in particular. More you lose a few dinars more while you purchase.

Third Energy drinks are less harmful than soft

Energy drinks are intended to supply B vitamins, herbal extracts and amino acids to strengthen. Međutim you, what your body will be best remembered (especially your waist) is the sugar in these drinks. An average can of "cost" you 280 calories that come from pure sugar, which is about 80 calories more than cans of "Pepsi".

Moreover, the University of Maryland study showed that energy drinks are about 11 percent more harmful to your teeth than regular soda. Here are the secrets that producers of energy drinks are hiding from you: the only thing that has proven to act on energy drinks is caffeine. If you need energy to spare sugar and drink a cup of coffee.

4th Diet carbonated soft drinks are safe

Researchers say that obesity artificial sweeteners used in diet drinks - aspartame and sucralose, for example, lead to the fact that attacks tend to control hunger.

One study showed that rats take a lot more calories when their meals spices artificial sweeteners. Try to be disciplined by carbonated water seasoned with a little lemon juice or herbal tea and replace all the time and drinks.

5th The low fat content in food is good for you

When it comes to marketing, the term "low fat" is a synonym for "replete with salt and cheap carbohydrates." To eject the fat peanut butter for example, manufacturers add maltodextrin, quickly digestible carbohydrate.

That you certainly will not help you lose weight. In one study from 2008. proven that people who over a two year study were based on diets with reduced carbohydrate intake, they managed to lose weight as much as 62 percent more than those who were thrown out Fat.

6th Food "no trans fatty acids" are indeed such

Companies are permitted to put on a declaration that their product has a zero grams of trans fatty acids, even when it contains 0.5 grams per serving. Because of the increasing number of patients suffering from heart problems, the World Health Organization advised people to keep trans fatty acid intake in the lowest level - a maximum of one gram to 2,000 calories.

If you have a kitchen full of products with 0.5 grams of trans fatty acids, may enter more than the prescribed maximum. It is best to avoid further products that are composed of partially hydrogenated oil label (in translation - trans fats).

7th Foods labeled "natural" is a healthier

No serious efforts of world governments to impose controls on the display the label "natural" foods in the declarations.

Such labels are placed on all products - from flips to soft drinks. While it is true that the origin of most natural ingredients, it should be noted that each of them passes through a series of chemical processes by which he lost (if it ever possessed) all the positive properties. Worst of all is that this will draw a name to buy plain "junk" food.

8th Yolk cholesterol increase

Egg yolks contain cholesterol, but studies have shown that the nutritional cholesterol has almost nothing to do with that is harmful to your bloodstream.

The researchers examined the eggs in more than 30 studies and found that consumption of eggs has nothing to do with heart disease, and another study showed that eating eggs for breakfast can reduce calorie intake all day.

9th Fast food is getting rid of stress

You had better opt for a concrete and healthy meal rich in complex carbohydrates. Anyway, read the next paragraph.

10th Chocolate hurt you

Cocoa is a plant-based foods rich in flavonoids that improve blood circulation and stimulate the release of endorphins - the hormone of happiness. It also contains a healthy form of saturated fat, stearin which is proven to increase "good" cholesterol.

But here's the catch: most people think of milk chocolate, which contains more fat than cocoa. You need to force a dark chocolate and with the higher percentage of cocoa.

11th Muesli is a healthy

It is true that the common oat, and oatmeal. However, there are muesli grains which are coated with sugar and baked to make them crispy. The amount of fat and sugar that is added to the ready-mixed muesli manufacturers are usually secret, which means that buying a "pig in a poke."

12th Bananas are the best source of potassium

Your body uses potassium to keep the nerves and muscles efficient and adequate intake may cancel the bad effects of sodium on blood pressure. One study from 2009. showed that the 2:1 ratio of potassium and sodium in the diet can halve the chances of getting heart disease.

However, since they consume large amounts of salt each day, it is impossible to enter naturally twice as much potassium. One banana has 422 mg potassium and 105 calories. The following foods have almost the same amount of potassium, but far fewer calories:

- Potatoes, half of medium-sized tubers, 80 calories

- Apricot, five fruit trees, 80 calories

- Watermelon, one cup, 55 calories

- Broccoli, onion, 50 calories

- Sun dried tomato, a quarter cup, 35 calories

13th Oranges are the best source of vitamin C

Much more than just strengthen immunity, vitamin C is an antioxidant that plays an important role in metabolism. It tightens the skin and stimulates construction of collagen, improves mood and promotes weight loss.

However, since the body can neither create nor store this vitamin, it needs to be constantly typing. Orange is perhaps best known source of vitamin C, but not the best.

An orange has about 70 calories and just as micrograms of vitamin C. There are five sources that will provide much more:

- Papaya, three quarters of a cup, 50 calories

- Broccoli, one cup, 40 calories

- Strawberries, seven pieces, 40 calories

- Broccoli, half a head, 25 calories

- Red pepper, half a piece, 20 calories

14th Organic is always better

Often, but not always. Organic products are nutritionally identical to their "splashed" equivalents. Exposure to pesticides, however, is associated with increased risk of obesity.

However, many kinds of fruits and vegetables have very low levels of pesticides, such as onions. The safe foods include avocados, sweet corn and pineapple.

Generally, fruits and vegetables with thick peels are safe, regardless of the method of cultivation, while celery, peaches, apples and blueberries, should you buy organic food in the shops.

15th Meat is bad

Pork, beef and lamb are the very best sources of complete protein, a Danish study has found that a diet consisting of 25 percent of the calories of protein origin can help you lose two times more weight than if you stick to low intake.

Then, the meat is rich in vitamin B12, which is located exclusively in foods of animal origin. He is one of the essential vitamins it helps the body to decode DNA and builds red blood cells.

British researchers have found that an adequate intake of protein slows the aging brain. There is no reason to be concerned or for heart disease, because it is proven that meat as sausages and salami shall mean the threat of blood vessels.

Unprocessed, one that is smoked, cured or chemically preserved, poses no risk to the organism.

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Foods that cause headache

There are many types of food that under certain conditions can trigger headaches. If you are among those that often, or at least sometimes, troubling migraines, be sure you will be interested in the latest survey data.

In general, most adverse impact:

Cheeses that are long and other foods that contain tyramine: red wine and other alcoholic beverages, meat products and others.

Alcohol - the inflow of blood to the brain increases when you drink alcohol and to be the "trigger" for the start of a headache. So - red wine, beer, whiskey and champagne are, according to experts, the most common originators of these annoying ailments.

Condiments - various additives. Food additives provide longer life and durability. They, however, may be the cause of headaches.

Cold foods - you may not know that some people adversely affected by cold food, so they can cause headaches.More likely to happen if your body is already heated, for example, physical activity, or an external high temperature. The pain then occurs in the upper half of the heads and quite often takes a few seconds to several minutes. Research shows that more than 90% of people suffering from chronic migraine exhibit sensitivity to ice cream and other cold substances.

Other foods that can cause headaches:

peanuts, peanut butter, nuts

pizza

chips

chicken liver

smoked fish

homemade donuts, pastries and bread

desserts containing cheese

dried fruits

soup with meat additives

yogurt

caffeine, which is in chocolate, cocoa, coffee, tea

Artificial Sweeteners

Cheeses containing high levels of tyramine:

Cheddar

feta

gorgonzola

Mozzarella

Parmesan

Swiss cheese

Food products containing additives:

hot-dog

ham

Sausage

bacon

hot peppers

We have mentioned a number of foods that can sometimes cause headaches. For you, of course, to discover that it is the food that you just create problems. It would be best if each person has a headache, write down the problem into a kind of diary exactly when you feel a headache and was taking food that day. After a while, keeping such records would become clear - to determine which foods are the causes of headaches in this case. It is worth some effort to improve their health.

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Popcorn and calories

Popcorn without a doubt the favorite snack of almost all people, not only because it is very easy to prepare but also because of the irresistible taste. This is why very few people can imagine watching a movie or game without them.

What worries them is the caloric value and how they actually sound. To remove all doubt, we will give some facts about the caloric value of different kinds of snacks.

Popcorn of appliances -   represent the "most economical" version of popcorn when it comes to calories. The preparation itself is based on a technique that uses a stream of hot air, without oil or butter, and thus prepared popcorn become a real treat for those who are on some kind of child. When it comes to their calorific value, it is approximately 93 calories for a serving of 24 grams. Thus prepared popcorn are very healthy snacks, and even before going to bed. What it also features stand out from other species is a small amount of the ordinary and saturated fat (only 1.1 and 0.1 gram). As for the amount of fiber, it is 3.5 grams, 3.1 grams of protein and glucose less than 0.2 grams.

Butter Popcorn -   the name already indicates that you will taste a great extent replaced the calories. This version is mostly found in the foyers of cinemas, but a lot of people like that in the home environment preparing this compelling version of popcorn. A serving of 35 grams contains approximately 160 calories, 108 of which even come directly from fat. As for the amount of fat, it is somewhat alarming 12 grams, and 4 grams of fiber and about 2 grams of protein.

Caramel Popcorn -   present version of which is enriched tempting sugar toppings, which means that does not lag behind any lot with calories. Name, portions of 28.3 grams carries 122 calories, but since that is basically the most sugar, had almost no butter, the calories are based on carbohydrates. The amount of fat is 3.6 grams of saturated fat and only 1 gram. Unfortunately, sugar is plentiful, and to 15.1 gram, while carbohydrates are represented with 22.4 grams.

Non cracked popcorn -   This may sound strange to some because they are not accustomed to consume them in that form, but for those who are, it is necessary to know the following - serving of 28 grams has 105 calories, 1 gram fat, 4 grams fiber, and even 21 grams of carbohydrates.

Instead of conclusion

Popcorn itself is healthy food, but supplements such as butter, oil, salt, caramel sauce and other toppings, may be sources of large amounts of calories, fat and sugar. It is therefore very important that people who care about the excess weight does not exaggerate the additions and toppings for popcorn.

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