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.

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?

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?

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.

 

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?

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?

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 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?

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

Beauty and Healthy Benefits of Green Tea

Green tea is an essential for me. I start my day from a cup and have another one or two during the day.

Green tea is made of a plant called Camellia sinensis and contains several antioxidants. It has a lot of benefits for our health, body, skin.

You may have heard on several instances that drinking green tea like normal tea is a preventive measure against cancer because it contains antioxidants.  Some of green tea's health benefits are also owing to its alkaline property. It lowers the cholesterol and sugar level in the blood.

It's proved that green tea consumption accelerates metabolism which is essential in losing weight. Increases fat oxidation and provides energy for our body. It is said that it also helps you burn about 80 calories per day.Of course drinking green tea is fine, but you have to change your lifestyle and exercise routine accordingly as well. So don’t simply continue sitting on your couch, chowing down on junk food and think that you’ll lose half your body weight simply because you bought few box of green tea at the store.

Skin care specialists found out that green tea has a special effect on our skin especially for eczema and acne sufferers.  In the case of eczema, plays the role of a moisturizer - contains powerful antioxidant properties that are 20 times stronger the Vitamin E. Drinking it regularly can be a remedy for reducing the symptoms of eczema. Some say that 3 cups a day is enough for a guaranteed result.
Green tea is also good for preventing and fighting existing acne - this herbal method is far less harmful than chemicals. You can find several cosmetic products containing green tea extracts, but consuming it is the simplest and surest method.

It is said that this miracle beverage contains more antioxidants than any of the beauty products  rich in chemical antioxidants and vitamins like E, C, and A. It can be used as a hydrating facial, that will eliminate toxins from the surface of our skin.

What's more?
 

Boil a cup of green tea; once cool, use it as a toner at the end of your skin cleansing process.
You can also add a little green tea to your body lotion, it will have anti-aging effect on your skin.

For you nails: soak your finger- or toenails in green tea for about 20 minutes, it will eliminate bacteria and stimulates nail growth.

It is worth to mention that drinking green tea is the easiest way to deal with a headache, simply boil yourself a cup of green tea (of any kind), don't add any sugar, soon the antioxidants will relieve your pain. Drink it hot because the steam will also relax you - this method is a useful stress buster.
You’ve got many reasons to include green tea in your diet. It can help ward off a variety of diseases and health conditions. Your body can become healthy.