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.

Ingredients:

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


Method:

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 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.

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

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?