Foodies100 Index of UK Food Blogs
Morphy Richards

Thursday, 21 March 2013

Spring, Spring, Spring!

Although we have not seen this through the windows  officially we have a spring.
  Spring is my favourite time of the year when I wake up from hibernation, I feel a new energy to everything.
The day is already long, and only remains for us to wait for warm and sunny days.
Spring is the time for me to clean up the whole body. As  always I do spring cleaning in my home to feel clean and fresh I also care about the cleaning  in my body. I do not know why but this is the time when I really should clean up my body, to make some healthy rituals in my life and enjoy the fact that the winter months behind me.In the spring it is definitely easier for me to take care of my diet. To clean my body of toxins  for some time it is really worth to avoid sweet, sour and salty foods that cause water retention in the body and added to the diet foods more bitter and sharp.
So I reach for the:

Grains: quinoa, barley, buckwheat, rye, brown rice, long grain

Vegetables: sprouts, asparagus, peppers, Brussels sprouts, cabbage, carrots, cauliflower, celery, garlic, green beans, mushrooms, peas, onions, radishes and spinach

Fruits: Dried fruits, apples and pears

Herbs: parsley, cumin, black pepper, cayenne pepper, clove - aromatic herbs that can help reduce your intake of salt.

Protein: legumes (beans, sprouts, lentils, peas), pumpkin and sunflower seeds, white meat (chicken, turkey), freshwater fish and eggs (hard-boiled)

Oils: Reduce your intake of oils and I use mostly corn and sunflower oil

Dairy and milk products: for some time about 2 weeks so I try to avoid completely cheese, milk, yogurt and other milk products

Herbal teas with: cardamom, chicory, cinnamon, cloves, Dandelion, ginger, hibiscus, orange peel and strawberry leaves

As already doing "order" with my body, of course, I do not forget about exercise. Even though the weather does encourage me and I would like to stay a little longer in bed is really worth it to wake up before 7 in the morning, so that you can start your day with the rising sun. Exercising in the morning is the perfect solution for me at this time of year! This helps to stimulate blood circulation and strengthen the immune system. This is a great impetus to the very beginning of the day.

After the winter, my skin also becomes drier so I try to scrub it with special brushes for the face, body scrubs and do facials moisturizers, and if necessary I'll go to the beauty therapist to make my  skin fresh and radiant.

Saturday, 16 March 2013

Breakfast 2.

Today for breakfast two slices of wholemeal bread with cheese, cherry tomatoes sprinkled with fresh basil leaves

Thursday, 14 March 2013

It is worth to drink tomato juice!

What do you drink every day? I usually drink water, green tea, black tea, a cup of coffee. In general, I have eliminated a variety of juices which we can buy in supermarkets from my diet, The exception is tomato juice. I reach for it most often in the evening after the training session, yoga and aerobics. So why  should we include in our your diet tomato juice?

Tomatoes provide us with many important nutrients. They contain antioxidants, lycopene which helps to restore energy after a hard training session. Studies conducted among athletes showed that those who drank tomato juice after workout quickly regained their energy and muscle regeneration was faster than those who drank other energy drinks.
In addition, tomatoes protect against prostate cancer, pancreas and intestines, and coronary disease. Tomatoes are a rich source of vitamins A, B1, B2, B3, B5, B6 and B12. Tomatoes help us to maintain strong bones and good eyesight and help in the fight against infectious diseases, provide increased energy, better digestion and healthy skin.

So, time for a glass of tomato juice!

Wednesday, 6 March 2013

30 days of salad. Day 1 - Avocado salad

Can you imagine eating salads for 30 days, and never be bored? I do. I think that salads are the perfect dish, which we can include in our diet and enjoy their flavor every day. For sure it will help us in the fight against unnecessary pounds and provide a lot of nutritional value. In order not to be tired eating leaves every day it is worth to mix different ingredients together, different flavors, different herbs and spices. Once more sweet, sometimes the sour, or more pointedly and certainly we do not ever get bored. Salads can be either an ideal starter for dinner, substitute potatoes or rice or a separate dish.  
So today, I am starting a series of "30 days of salads" and I look forward to your suggestions and comments. And for the begining, the salad with avocado.


1 or 2 avocado
the discretion of the salad mix: lettuce, arugula, eskarola, Roman, radicchio, Lollo rosso
coriander leaves
lemon juice
teaspoon of olive oil
salt to taste

  1. Cut the avocado into small pieces, chop the coriander and mix with salt, lemon juice and olive oil.
  2. Mix the salad leaves and ready.
  3. To this we can add a slice of whole-wheat chlebka and we have a delicious light supper.


Tuesday, 5 March 2013

Tuesday with yoga - bridge pose

For me, yoga is one of the best ways for good health of the body and getting rid of all types of pain, especially back pain. Yoga position for today's Setu Bandha Sarvangasana or bridge position.

Steps to make the position of the bridge:

  1.  Lie on your back. Bend your knees and pull your heels to the buttocks, legs, however,  remain perpendicular to the floor. Feet and knees should be hip-width apart, outer edges of the feet parallel to each other. Push the feet firmly on the floor. 
  2. Place your hands flat near the shoulders, fingers pointing toward the feet and pressed firmly into the floor. Set your elbows shoulder-width apart, elbows, head toward the ceiling, forearms should be perpendicular to the floor.
  3. On the exhale lift your pelvis up, try to keep it high enough to cross the bone is parallel to the floor, roll up your tailbone at the same time. (If you have a problem with high-elevation basin, you can try a variant with raised heels to the top of lift at the toes and then press the feet).
  4. Tilt your head slightly to the back, put the tip of the head on the floor, push your heels and hands and then lift your pelvis as high as her chest. Try to maintain a constant distance between the elbows. 
  5.  Open the chest and stretch, breathe calmly. And then on the exhale dźwignij again, straightening your elbows. Now, head hanging down, make sure that the face must be passive, try not to stretch the neck.
  6. Remove the arms on the outside, pull the shoulder to the center. Do not let your knees widened out, do not straighten your legs at the knees, the legs must be strong and immovable, they are to lift you up, the burden can not fall to the loins. Rotate the leg to the inside. Your body should be taut like a bow. Stay in the position for several breaths (5-10 seconds).
  7. Exit the position on the exhale: bend your arms, put his head on the floor, bend your hands and knees and then lay back on the mat. You may have to repeat several times the position. After this asana is indicated the opposite position: bend forward.

The greatest benefit of the bridge pose is that it relieves back pain, especially lower back pain. If you want to have a strong hand and foot bridge position is ideal because all your weight is on your hands and feet. If, in turn, in spite of a strict diet, you can not get rid of belly fat, Setu Bandha Sarvangasana position will help you to  have a flat stomach. When you lift up, stretch the abdominal muscles and thus lose belly fat. All the internal organs get the impulse to run correctly. In addition, the bridge position regulates blood pressure, improves heart function, tones the kidneys, regulates the work of the genitourinary system, combats sexual dysfunction and infertility, helps fight depression, cure asthma and back pain. This item adds energy throughout the day.

Try and tell me how you are feeling after this position.

Saturday, 2 March 2013

Why should we eat nuts?

They are one of the best sources of protein, minerals and unsaturated fats. Perfect snack, addition to many dishes, sweet or savory, roasted or raw – these are nuts. Pecans, pistachios, almonds, hazelnuts and macadamia nuts why we should eat them, why they are an essential part of a healthy diet?

First, the inclusion of nuts into the diet is healthy for the heart. Nuts contain sterols and fiber, which reduce blood lipids. A Wall Street Journal article reported that eating 2 1/2 ounces of nuts a day lowered LDL ("bad") cholesterol by 7.4% in a test group of 600 participants who had high cholesterol but were not taking medication. Eating nuts regularly reduces the risk of blood clots that can cause heart attack. Nuts also contain L-arginine, a substance that improves the condition of the arteries, making them more flexible and less prone to blood clots.
Second, eating nuts can greatly reduce the feeling of hunger. So even though they have a lot of calories should become a snack for all  who want to lose weight. One study shows that there is an inverse relationship between the consumption of nuts and BMI - in other words, obese people rather eat much less or not eat nuts at all. Nuts contain a lot of fat and fiber, which help suppress hunger. Even when we feel much hunger and crisis envelops in us nuts are the perfect snack. So we reach the delicious almonds, pistachios or other nuts instead of crisps, sticks or cakes, which will provide us only empty calories.
Finally, nuts are also an excellent source of many B vitamins, vitamin E, minerals such as iron, zinc, potassium, magnesium, antioxidants and trace elements such as selenium, manganese and copper. Many nuts also contains flavonols and resveratrol. Resveratrol is also found in red wine and red grape juice. It is recognized for helping in the fight against cancer and reduces the risk of Alzheimer's disease and other diseases in the elderly age.
I do not know about you but I love all varieties of nuts, I appreciate their shapes, different flavors and aroma, and most importantly nutrition. Take, for example almonds. In terms of body weight, are the most nutritious nuts of all available to us. Brazil nuts are unique because of the high content of selenium. I love to enjoy pistachios, and what is surprising-pistachios are rich in fiber, which is so much needed in the daily diet. Peckans, delicious nuts which are able to lower cholesterol. Walnuts also have special properties-are a rich source of omega-3. A popular cashew nuts are rich in fiber and protein.

The only drawback of nuts is their high amount of calories. But 20 pieces will surely be for us and for our weight safely.

Remember calories content in 100grams

Walnuts - 645 kcal
Pistachio nuts - 589 calories
Hazelnuts - 640 kcal
Peanuts - 560 calories
Cashew nuts - 560 calories
Almonds - 630 calories

Thursday, 28 February 2013

Breakfast 1.

As I have written, breakfast is the most important meal of the day. It must be nutritious and delicious. Therefore, I am going to present to you my propositions for breakfast. It's going to be healthy, unsophisticated, simple and quick to prepare. Enjoy :-)

Breakfast 1.

Homemade muesli with 3 tablespoons of oatmeal, 15 almonds, 2 mandarins and 200ml of low-fat Greek   yogurt.

Monday, 25 February 2013

Breakfast! Don't look for excuses to not eat it!

I can't  imagine that I could leave the house without breakfast. For me it is the most important meal of the day. It gives me energy for entire day. It is not worth steer clear of breakfast, because it , turns up our metabolism which is important when you want to lose weight healthily and effectively. It is better to give up  the dinner, but breakfast should never be avoided.  

Researchers of University of Massechusstes have proven that people who do not eat breakfast are more likely to become obese and  have poor eating habits. During the day, they eat about 40% more sweets, drink more carbonated drinks, eat less fruit and vegetables than those who eat breakfast.
I do not have the time, I prefer to sleep longer, I'm not hungry in the morning, I am on diet  - as for me these excuses to not eat breakfast are not convincing.

Oatmeal, egg or scrambled eggs, fruit cocktail, milk coctail, wholegrain  sandwich with radish and cottage cheese are my favorite breakfasts and I do not need  much time to prepare them.

And what do you have for your breakfast?

Wednesday, 20 February 2013

Rice or potatoes? Potatoes or rice?

Rice or potatoes? Potatoes or rice? What is better for us? I think it's hard to answer that question, because both of these products have their supporters and both have a lot of health benefits.

The health benefits of rice is compared to wheat, barley or some other cereals and potatoes are considered to be less healthy. Both these foods are base of many cuisines. In Asia people have lots of rice in their cuisine. Whereas the Europeans and Americans eat more potatoes So what to eat potatoes or rice? What is the healthier option?
Rice is healthy because it contains more protein than potatoes. These, in turn, does not contain protein at all but the healthy carbohydrate.
Brown rice contains a lot of carbohydrates and fiber making it a lot less fattening than potatoes.
Both rice and potatoes contain starch. But the starch in the rice may be reduced by draining it in the water in which it is cooked but  the starch in potatoes remains even after cooking.
Rice contains important nutrients such as thiamin and niacin, which improves metabolism. Rice is healthy because it contains vitamin B12, which is essential for the proper functioning of the nervous system.

What about potatoes?

Potatoes have a much wider range of nutrients then  rice. They contain much more fiber than white rice. Potassium  found in potatoes keeps our body hydrated and healthy. Potatoes also contain vitamin C, which increases immunity.

So, potatoes or rice?
Potatoes and rice have roughly the same calories, so basically we can not determine which component is more or less fattening. Both of these products provide an immediate boost of energy, and have a very high glycemic index. After eating rice and potatoes we feel full, but they are relatively easy to digest. So to conclude both rice and potatoes are healthy.
Comparison ultimately comes down to the methods we prepare them nad serve them. I choose rice and potatoes are almost eliminated from my menu. And you what do you prefer, rice or potatoes?

Monday, 18 February 2013

Why should we eat apples

Apple. I love apples because they are very special  sweet snack to me. Thanks to them I do not want to eat sweets and so I can stay lean. I can not imagine that my daily diet does not contain this fruit. But as it turns out apples have many health benefits. So why  should we eat them?

Lower Cholesterol

Having high cholesterol counts can lead to several health problems in the long run. By eating apples, you consume phytonutrients, which can lower your LDL cholesterol and total cholesterol levels. One study found that eating two apples a day has the potential to lower cholesterol levels by as much as 16 percent. For that much of a reduction, eating apples may be the easiest way to lower your cholesterol.

Improved Digestion

For people with digestive problems, apples are an easy way to get you back on track. Apples are packed with fiber, which helps regulate your digestive system. That means regular, smooth bowel movements and less pain and discomfort from indigestion and constipation. In the long run, apples can also help you avoid certain stomach disorders by keeping your digestive system in check.

Energy Boost

The natural sugars in apples are good for more than just their sweet taste. They also provide a natural energy boost. That's why apples are a great choice for an early-morning snack or a post-workout treat. They taste great while also giving you the perk you need without having to drink caffeine or energy drinks.

Anemia Treatment

Apples are packed with iron, so they offer a convenient way to treat anemia. Iron increases hemoglobin levels in the body, which counteracts the effects of anemia. That's why it can help to eat an apple if you happen to feel weak or faint. The natural sugars combined with the rich iron content will help give you the boost you need to feel alert again.

Reduced Risk of Cancer

Apples have several health benefits that may help you reduce your risk of certain types of cancer. The fiber in apples helps regulate your digestive system, lowering your chance of getting colon cancer in the future. Furthermore, several studies have also shown a strong link between eating apples regularly and a reduced risk of breast cancer. Apples are also one of the few fruits and vegetables that have been shown to lower a person's risk for lung cancer. Overall, apples are quite exceptional in the area of cancer prevention.

Better Diabetes Management

People with diabetes can encounter serious long-term effects related to the disease, including neuropathy, kidney disease and vision problems. By eating apples regularly, those who have diabets can help prevent some of these long-term risks. That's because apples have pectin, which alleviates the body's need for insulin. Furthermore, the polyphenols in apples help to improve the regulation of blood sugar in the body.

Improved Eyesight
Eye problems are often unpreventable, but fortunately, apples can help to ease some of the effects of poor eyesight. Apples contain a considerable amount of both vitamin A and vitamin C, which help to treat night blindness. They also strengthen eyes and can help to prevent eyesight from worsening.
Reduces Wrinkles

Reducing wrinkles is one of the many beauty benefits of an apple. It has anti-aging ingredients that can help in reducing the visible marks of aging from your skin. It also loosens the dead skin cells and unblocks the clogged pores on skin. So get beautiful skin by simply applying apple paste on your face. Keep it on for 20 minutes and then wash it off.

Wednesday, 13 February 2013

What is going to curb your appetite?

Yesterday I wrote what to do to eat less and one of these points was to buy proper ingredients to your menu. If you are trying to lose weight or just eat healthier, keeping hunger and cravings at bay is essential to reaching your goal. Products which contains a lot of fiber, protein and fat are considered the source of satiety, as they take longer to pass through your digestive system, helping you stay fuller for longer.

Today list of foods to help curb your appetite.

1.      Almonds –great source of healthy fats and make for a great snack between meals. However, please note  the amount you consume as they are high in calorie. It is worth noting that the effect of satiety after eating feel after about half an hour after eating.




2.   Avocado - excellent source of fiber and unsaturated fats which make that it takes a lot of time to digest and thus feel more full. This is an excellent addition to salads, sandwiches, sauces, dips and juices.



3.   Oatmeal - thanks to the presence of significant amounts of soluble fiber, which consists mainly of a compound called beta-glucan it gives a feeling of satiety and help to lower cholesterol levels.


4.   Cottage cheese – ideal part of a healthy diet. In comparison with the other cheeses are low in fat and an excellent source of protein. You can add tomatoes, radishes, chives, or if you like sweets, fruits -  pineapples are ideal for it.



5.  Greek yogurt  – perfect high in protein product, which will let us forget about eating for a long time. Ideal for breakfast and as a substitute for cream to salads and sauces.


6.   Flax- rich in fiber and healthy omega-3 fats, and is also a source of protein. Two tablespoons of ground flaxseed contains about 4 grams of fiber, and thus add it to yogurt, salads and cocktails will increase the feeling of satiety.


7.   Legumes such as beans, peas, soybeans, chickpeas - not only contain a lot of protein, but also fats and carbohydrates. They are a rich source of potassium, calcium, iron and some B vitamins. Sprouted legumes are an excellent source of vitamin C and enzymes. They are  perfect addition to soups and salads and they help you forget about hunger for a long time.


8.   Meat - mainly fish and poultry meat are the ideal products for healthy diet. The high protein and fat content in meat means that it is digested more slowly than most foods. Meat also takes longer to chew, which also contributes to feeling full.


What else would you add to my list?

Tuesday, 12 February 2013

How to eat less?

Eating less is what you think when you want to lose weight? Not eating at all is also a common mistake. However not eating food or going for a crash diet is very unhealthy.

If we want to to lose weight in a healthy manner we should eat less and do regular workout. Thinking how to control your cravings all day long?

Follow these easy tips.

  1. Prepare a list of meal for whole week- Be well prepared with your list and go shopping with it. Buy only things from the list. If you stick to a proper chart of meal planning, you will prevent eating more than required. In the list, specify the amount of food to be consumed for meals. For example, a slice of granary bread.
  2. Be rigorous - Just preparing a list of your meals won't work unless you implement them strictly in your diet. Make sure that you follow the list and eat less.
  3. Pick up the right food - Eating the right proportion of food can control hunger for hours. There are many foods that are filling. To overcome your cravings, include foods that are filling. For example, you can have dark chocolates (they help you loose weight), nuts like almonds and apples to stay full and control hunger.
  4. Drink a lot - By drinking water, fruit or vegetable juices you stay full and this automatically controls your hunger. They are healthy, filling and also flush out toxins from the body. For juices, prefer low fat drinks that are low in calories and fat.
  5. Eat slowly - The longer time you take to eat, the faster you will feel fuller. Enjoy your food. Chewing helps to digest the food.

How about you? Do you have any other methods to eat less?

Friday, 8 February 2013

Fruits in the witner

What is your favourite fruit?
Among mine there are apples, strawberries, raspberries and blueberries.
So they are the best in the summer and then I can eat them all the time. But, there are quite a few fruits that are best in the winter and a few more that are considered to be good all year, so I never don’t let winter stop me from enjoying fresh fruit!

Of course, nowadays we can buy all the fruits year round in the supermarket but imported strawberries don't taste the same for me as these ones during the summer time.

But I am not worried about that as there are fruits which are delicious in the winter time.
Most citrus fruits such as orange, tangerines, clementines, mandarins, grapefruits,  are best in the winter. Citrus fruits contain vitamin C, potassium and folate.  Other fruits that are best in the winter include pears, and kiwi.  Pears are high in fiber and contain vitamins A, C, K, B2, B3, and B6.  Kiwi fruit actually has more vitamin C than citrus. 
Apples, bananas, lemons, limes and pineapples are good year round, so you can enjoy those fresh in the winter too.

So, what can you do with winter fruit?
I like eating them alone.  They make great, healthy snacks all by themselves. However, delicious apple pie, apple crumble are also good alternative for me.
How about you?Do you have any ideas for winter fruits?

Tuesday, 5 February 2013

Tuesday with Yoga - What you need for yoga class

I am  new to yoga and when  I showed up at my first class I didn’t know what to expect: What did I need to bring? Was I wearing the right clothes? Would I be expected to put my body into poses I had never heard of?
I am certainly no expert, I have come up with a helpful list of 5 Yoga Essentials for beginner yogis. All of these make great gifts for yoga lovers, too!

1) Yoga mat  

2) Comfortable, breathable, supportive yoga tops  to move around freely
3) Comfortable, breathable, yoga trousers.
4) The Yoga Blocks  to  provides the stability needed for optimal alignment and deeper poses, especially for beginners.

5) Reading material! I don’t know about you, but when I’m new to something, I like to read all about it!
Do you have any recommendations?

Monday, 4 February 2013

30 Tips For Flat Tummy

Today I am presenting you some tips to get flat tummy. I try to use them and what I can say they work.
So try them. And maybe you have any other tips? 

1.      Drink a glass of water before eating
2.      Eat 5 small meals a day
3.      Eat slowly
4.      Do cardio 20 minutes a day, 5 days a week
5.      Know your serving sizes
6.      Good posture: it strengthens tummy muscles!
7.      Swim!
8.      Strengthen your core
9.      Cut out sweets
10.  Do push-ups accurately
11.  Do reverse sit-ups
12.  Never skip breakfast
13.  Drink lots of water everyday
14.  Get at least 7-8 hours of sleep every night
15.  Cut down on alcohol consumption
16.  Reduce salt intake
17.  Avoid stress
18.  Color your plate
19.  Cut out fast food
20.  Cut out soda
21.  Don't starve yourself
22.  Don't isolate just your stomach
23.  5 servings of fresh fruit or veggies
24.  Enrich your diet with fiber
25.  Do crunchies with exercise ball
26.  Plank
27.  Leg lifts
28.  Climb stairs
29.  Do yoga
30.  Stay inspired