Author: hfhadmin

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Recipes

Healthy Fast Food Lunch

Lunch can be really unhealthy, especially if we have some fast food like sandwich or pizza, big portions, or worse, nothing at all.
But our guide for fast food can change your lunch completely and will help you be healthier, slimmer and happier.Read all about the benefits for these healthy lunches, and let your next lunch be part of this healthy fast lunch food list.

1. Turkey and cucumber sandwich, preparation time: 15min.

Ingredients:

-Cucumber (sliced) is a good source of vitamin B. It rehydrates the body and replenishes daily vitamins. Cures diabetes, controls blood pressure and reduces cholesterol. Cares about skin and hair, fights cancers, it is a helpful hangover cure, relieves bad breath, relieves gout and arthritis pain. It also provides good aid in weight loss and digestion.

-Turkey breast (chopped and cooked) give you necessary energy thanks to zinc and phosphorous. Main health benefit in turkey are proteins.

-Rye bread Improves digestion and body fat distribution.

-Garlic powder reduces cholesterol, strengthens the immune system and has blood-thinning benefit.

-Scallions (chopped) are very low in calories. Good source of Vitamin C and the richest source of vitamin K. Scallions contain B-complex vitamins, and some essential minerals like copper, calcium, iron and magnesium.

-Black pepper has lots of antioxidant properties.

-Nonfat mayonnaise

2. Tuna sandwich packed with lean protein and omega-3 fatty acids.

Ingredients:

1 whole-wheat pocket
1 can of white tuna
1 tbsp. horseradish mustard
3 tbsp. fat-free salad dressing
1/2 tomato, sliced
1/4 c. shredded lettuce

Mix all these healthy ingredients mix in a small bowl. Cut the sandwich in half, and stuff it with the mixture and add sliced tomato and lettuce.

Nutritional Information: 477 calories, 51 g protein, 47.8 g carbohydrates, 7.5 g fiber, 5 g fat, 1g saturated fat, 910 mg sodium.

3. Beef, Orange, and Gorgonzola Sandwich

Ingredients:

2 tablespoons of cider vinegar
1 1/2 teaspoons of olive oil
1/2 teaspoon of grated orange rind
1/8 teaspoon of salt
1/8 teaspoon of freshly grounded black pepper
1 cup of fresh orange sections (about 2 oranges)
4 (2-ounce) of Italian or French rolls
2 cups of sliced Basic Grilled Flank Steak (about 8 ounces)
1 cup of bagged washed baby spinach
1/4 cup (1 ounce) of crumbled Gorgonzola or other blue cheese

Preparation

Mix the first 5 ingredients from the list with a whisk. Dry the orange sections with a paper towel. Slice each roll in half. Cover the bottom of each roll with 1/2 cup of basic grilled flank steak, 1/4 cup of baby spinach, 1/4 cup of orange sections and 1 tablespoon of cheese. Drizzle each serving with about 2 teaspoons vinegar. Wrap it in aluminum foil or wax paper.

Categories
Recipes

Chicken Salad – Bang Bang

At the base of the pyramid of healthy eating, chicken belongs to the group with other types of meat (fish, eggs and dairy products).
Chicken is easily digestible, with high-biological value and diet purpose.
Can be prepared in many ways, which depends on the nutritional value of the meal. Chicken meet contains protein in optimum amount, and to the body provides almost half the daily requirement.

 

Ingredients:

50 grams of chopped fresh ginger

25 grams Peanut Butter

350 grams Chicken

100 milliliters of Chicken Soup

2 piece Carrot

2 piece scallions

25 grams Honey

1 tablespoon lime juice

1 piece Cucumber

25 ml Sesame oil

a little chili powder

Preparation time: 15 min.
Cooking time: 20 min.

PREPARATION:

Cucumber and the carrots chop into strips. Scallions chop into diagonals.
Chop the chicken into strips and bake it on the grill or in a pan of your choice.
In a pot place the chicken soup, add the ginger and allow it to boil, then remove it from the fire and let it cool down some 15 minutes.

In a blender place the peanut butter, honey, oil and chilli and mix it nice. Add lemon juice according to your taste.
Chicken, cucumbers, carrots and scalions placed in a bowl and strew with the mixture from the blender. Season to taste put a few fresh coriander leaves.
As additive you can put cooked white rice.

Categories
Low - Fat Protein Foods Vegetables

Healthy Fast Foods

If most of the time you work and have no time to cook and eat “junk food”, which usually means something full of fat and calories – we recommend certain products that are included in the category of healthy food, and have good taste as well.

Fish roe
Fish roe, actually – Caviar is rich in vitamins B, A and E, and also contains iron, selenium, phosphorus, magnesium, copper and calcium. It’s excellent in combination with rusk.

Whole grain bread

If you want a healthy and balanced food, and you can’t give up on bread, the best choice for you is integral bread, i.e. bread made of whole grain cereal. This bread is recommended for the nutrition of children and athletes, because it is rich in fiber, minerals and protein. It’s excellent if you practice any healthy diet, because contains less calories than white bread and fast eating. It is particularlysuitable for diabetes diet.

Marinated Corn
Corn is rich in vitamin B1 and folic acid, and therefore is recommended for pregnant women. Provides energy and is great for people who struggle with stomach ulcer.

Smoked salmon

If you like seafood, then you have certainly heard of Smoked Salmon. However, it’s recommended to include this product in your diet at least once a week, because it lowers “bad” cholesterol(LDL cholesterol) in blood and acts preventively against arteriosclerosis. It is excellent in combination with pasta.

Integral Rice

Integral rice is easily digested nutrient, and contains enough magnesium, vitamin B1 and folic acid. It is good for pregnant women and for people who practice gluten free diet.

Blue fish

Blue fish is rich in essential fatty acids, so it’s great in prevention of heart disease. You can combine it with pasta and vegetables.

Combine some of these healthy foods when you are on the run. Nutritional data for fat percentage, calories, carbohydrates and protein are supplied.

Categories
Recipes

Panzanella Salad

Panzanella salad originated from Italy from the regions Tuscany Umbria Marche and Lazio. This dish is especially popular in the summer period.

The method of preparation at different seasons of the year is different and usually this salad is prepared with those foods that are available for that season.

 

Ingredients:

  •  15 ml/3 tsp. of vinegar
  •  40 ml/8 tsp. Olive oil
  • 50 grams/1.76 oz Olives
  •  little Parsley
  •  3 cloves of Garlic
  •  1 clove onion
  •  3 slices Whole wheat bread
  •  100 grams/3.5 oz Cucumber
  •  300 grams/10.5 oz  Tomato

Preparation time: 20 min.
Cooking time: 20 min.

PREPARATION:

Slices of bread (without crust), chop them into smaller cubes and fried into skillet without oil.

Peel the cucumber and dice into cubes.

Clean and chop the onion.

Mix all ingredients in a deep salad bowl.

Separately mix the oil, vinegar, wrought garlic, parsley and pour over the salad.

Decorate with chopped parsley. Enjoy in this healthy salad.

Nutritional recipe list

Calories 297 kcal
Sugars 3 g
Fat 52 g
Carbohydrates 43 g
Protein 4 g

Nutritional recipe list is calculated according to the quantity of the food used to prepare the recipe.  Applies to the entire amount in the recipe.

Categories
Recipes

Healthy Recipe – Beet Salad

Necessary ingredients for the beet salad:

 

  • 3 pieces of beetroot (medium)
  • 1 sour cream
  • 3 eggs
  • ½ root horseradish
  • 1 lemon
  • salt and pepper

Method of preparation

  1. Wash the beets and cook them
  2. After the beets cool, dice the and season with some salt and pepper to taste.
  3. Stir the sour cream and the lemon juice in a bowl until you get nice, creamy dressing.
  4. Add this sauce to the previously salted beets and mix well.
  5. As a final touch, decorate the salad with some grated horseradish and hard boiled eggs.
Categories
Health Vegetables

Diabetes Diet and Tips!

The diagnosis of diabetes should not be a shock for a patient, but should be seen as last warning, last chance to balance glucose regulation. Changing patient’s lifestyle and pharmacological therapy can prevent or at least delay the occurrence of diabetes type 2.

-Doctors recommend, weight reduction of 5-10% and physical activity of at least 30 minutes a day. The most important thing is to have proper diet. The risk of cardiovascular disease in these people is higher in comparison with the general population and doctors recommend taking appropriate protective measures as early as possible.

Therefore, unless these recommendations, it is important to regulate blood pressure, normalize lipid levels and stop smoking.

What should you change?

– Become more active: regular physical activity is an essential part of diabetes treatment because it lowers blood sugar, fats and insulin resistance. It is recommended to practice 30 minutes every day, five days a week.

Usually doctors recommend moderate physical activity – hiking, preferably in nature. You can also try swimming or biking. And If you are eager to try more intense exercise, consult with your doctor.

-Lose weight: there is no need to apply strict diets or rapid weight loss. At the beginning it would be beneficial if you lose even little weight.

–Eat healthy: eat more fruit and vegetable, food rich in fiber, fish, nuts, whole grain cereals and use olive oil. Avoid food high in sugar, all kinds of sweets, sweet soda, food high in fat. Use low-fat dairy products. Follow these tips to proper nutrition.

-Sleep regularly: insufficient sleep will not only make you feel tired, but it will disrupt proper secretion of certain hormones in your body which will lead to fat retention, improper utilization of insulin and obesity.

More useful tips:

-High protein diet with 35% share of protein can improve glucose level in blood and will not affect kidney function.

-Eat more Broccoli – Scientists at University in England found that ingredients found in broccoli, help the body create enzymes which protect blood vessels which leads reducing the risk of cardiovascular disease in diabetics. Also, this is especially important, because diabetics often suffer from heart disease.

-Drink more Chamomile tea – Daily consumption of chamomile tea combined with healthy meals can help you prevent complications caused by diabetes, advice researchers from Japan and the UK.
The findings are based on experiments in which extracts of chamomile were given to rats suffering from diabetes during a period of 21 days.

Rats who received chamomile supplement showed a significant reduction of blood glucose level. Extracts have also shown to be effective in inhibiting certain enzymes associated with the development of diabetes complications. Loss of vision, nerve and kidney damage are some of the diabetes complications.

Take True Measures: you do not have to be perfect, just give everything you can in terms of your health. Start with small changes, which will provide you long-term benefits!

 

Categories
Fruits

Pumpkin – 6 Health Benefits

Its medicinal and culinary properties are valued by medics and many gourmands, so it’s time to present the benefits of pumpkin.

-Pumpkin as a fighter against diseases

People who eat a lot of pumpkin, never have pain in the stomach, says old medicine. Although pumpkin is not the favorite food for all, its medicinal properties have undeniable importance and therefore pumpkin is called queen of autumn.

In its composition pumpkin has high amount of antioxidants and carotene, especially vitamin C and E, and with its medicinal ingredients pumpkin is ideal for the fight against heart disease,  risk of cancer, eye drapery and stroke.

pumpkin-6-healthy-benefits1

-Low in calories, rich in minerals

Its easily digestible “meat” contains few calories, eventually 28 to 100 grams. Quite the opposite to calorific poverty in yellow, orange fruit has a multitude of vitamins and minerals. Potassium as the most important nutrient for the heart, phosphorus and calcium, which together operate in building of bones and teeth, iron is important for your blood, and manganese which keeps skin and cartilage health.

-Pumpkin for problematic skin

Folk medicine says that pumpkin does good to our body from the outside as well as from the inside. Fresh pumpkin puree is ideal as a face mask and in just ten minutes it cleans skin and constricts pores. It is ideal for acne prone skin, whiteheads and blackheads, so lately pumpkin emerges as a major component of problematic skin creams.

-Soothes and improves sleep

Pumpkin will provide you many benefits, either consumed raw (graded like carrots), steam cooked or baked in the oven.

Pumpkin calms anxiety and improves sleep thanks to B complex vitamins. Its fantastic nutritional profile complement pectin, cellulose and other important fiber for good digestion. This delicious fruit, due to the previously mentioned benefits is excellent for children.

-Pumpkin Seeds

For those who do not consume pumpkin, the recommended solution comes in the shape of pumpkin. Besides gorgeous fun, seeds are an excellent source of protein, depending on the type of pumpkin, seeds contain up to 31 percent proteins.

So a handful of pumpkin seeds satisfies the daily supply of amino acids, and by consuming  pumpkin seeds we get omega-3 fatty acids good for the heart, vision and mood.

-Pumpkin oil

Another product made by “Autumn Queen” attracts the attention of medics and gourmands, and that is pumpkin oil containing a large percentage of beta carotene, vitamin E and potassium.  Only one spoon of pumpkin oil is enough for a fantastic taste of the salad.

Categories
Bodybuilding & Fitness Nutrition Low - Fat Protein Foods

Protein Foods For Muscle Development

Do you want to have a nice sculpted body? -To do that, you need to go to the gym regularly. Everyone wants to have muscles, of course not as a professional builder, but just to increase muscle mass, which you do not have enough anyway.

Training in the gym is a great way to increase your muscle mass and shortest way to a sculpted body, but the whole process can be helped with proper diet. We should simply consume food that feeds muscles.

Muscles are mostly consisted proteins, which would mean that it is desirable to import proteins in the body.The best sources of proteins are already widely known: meat, eggs and fish.

You should eat at least 100g of meat or 100g of fish and minimum 2 eggs every day, but not in one meal. For example, you can eat the eggs in the morning and you can eat fish or meat for lunch or dinner. It is good to eat fish or meat in combination with fresh salad.

To increase muscle mass it is very useful to combine carbohydrates and protein, but in that case you should know that our body system needs twice as much time to process this food and it can cause stomach problems or bad breath. So perhaps it is better to consume separated protein and carbohydrates meals and you can feed the muscles in that way as well.

Don’t forget to drink a lot of water. Our muscles need water in the process of protein synthesis, so proteins are created in this process in the body. It is recommended to drink 7-8 glasses of water per day.

It is good idea to eat more frequently, but not in large quantities. You should have a small meal every 4 hours. This will stabilize your blood sugar level and energy level, so there is no need of snacks or sweets between meals and you will have enough energy to exercise.

In case you need more energy, eating nuts is a good solution. They return energy immediately  and contain certain amount of proteins. But be careful with the quantity, some of the nuts fruits are very caloric. Only six to seven almonds are quite sufficient to recover energy without harmful consequences.

Regular exercise and frequent small meals containing enough protein in only two or three months will give you strong, healthy and slim body.

 

Categories
Diet & Weight Loss

Trying To Lose Weight ? –Drink More Water Before Meals !

Winter months have traditionally been the most critical part of the year, when most people gain some more weight, and that is the result of many holidays, celebrations, low physical activity …

However, there are some small things that you can do for yourself to prevent gaining weight. One of those things is to drink a glass of water before every meal.

In fact, most people who have regular meals but low physical activity have a problem with their weight. So you have advice them that drinking a glass of water before meals reduces appetite and the stomach will have little space for food.

A recent study done in the U.S. confirmed that this fact is true and experts were focused on the answers of the following two questions:

  • Does this system works?
  • If it works, with whom and how it works?

-Judging from a study published in the journal “Obesity” experts from Virginia came up with interesting results. They followed a group of older respondents (55 years and older) “exposed” to low-calorie diet for three months.

Now, for all this to be more“interesting”, one group drank water before every meal (about 2 cups), and in the other group participants drank water when they were thirsty (never before meals).

After three months, participants who drank water before every meal, on average reduced more than 7 kg/ 15.5lbs, while the other group failed to reduce the average of 5kg/ 11lbs.

The differences of 2kg/4.5lbs seems to be small, but yearly that means 8kg/ 17.5 pounds, and all you need to do is to drink water before every meal!

-Also, a study published in 2008, shows a similar effect as well as the already mentioned study by experts from Virginia and the experts of this study accurately measured and found that people who drank water before each meal entered 13% less calories!

Small tricks, such as a glass of water, 30 minutes before each meal – can yield excellent long-term results.

Therefore, be careful during holidays and celebrations- consume more Healthy Foods, drink more water, continue with your Healthy Eating Habits, and let water be part of your Healthy Drinks list.

Categories
Health Vegetables

How To Boost Your Metabolism?

Your metabolism does not stop on the day you turn thirty, nor it is extremely fast in your twenties. If your weight is increasing and you are getting fat,  probably you are doing something that slows your metabolism.

Signs of decreased metabolism:

  • -Low pressure and slowed heart rate
  • -Heart rhythm disorders
  • -Impaired electrolyte balance, especially potassium deficiency
  • -Stones in the bladder
  • -Hair Loss
  • -Brittle nails
  • -Skipping menstrual cycle in women
  • -Disruption of hormonal balance
  • -Dizziness
  • -Depression

What slows down metabolism?

-Seating.The less you move, the less calories your body needs. As a result, your metabolism slows temporarily.

-Diets. Reducing calories slows the body work, and thus calories burning. Calories are body fuel. Your daily intake should be up to 250-300 calories, instead of huge amounts of calories that will slow down the organism. Remember, always look for a healthy source of calories like: avocado, oily fish such as salmon, tuna, all natural peanut butter, almonds, cashews and other nuts.

-Aging. Metabolism decreases by 1% per decade. This means that, each year you should reduce the number of calories by 10 per day, in order to maintain desired weight.
Metabolism slows down in the evening. Try to stay away from the fridge few hours before you go to bed.

What speeds up the metabolism?

-Caffeine. It speeds up the heart rate, maintains your alertness and gives motivation to burn more calories. It’s recommended to drink coffee while you are at work.

-Proteins. They help in creating muscle tissue. The more muscle mass you have, the faster your metabolism is. Each meal should contain at least 20 to 25 percent protein calories.

–Spinach is rich in iron, potassium, magnesium and vitamins A and C and spinach is perfect booster for your metabolism.

Broccoli. Boosting your immune system, broccoli can be considered as eye-healthy, heart-healthy vegetable which affects the nervous system and can be considered as as good source of vitamin C and broccoli can also boost your metabolism very fast.

-Spice your food. Studies show that spicy food help you boost your metabolism and weight loss.

-Eat breakfast. A healthy AM meal sparks your body’s natural cal-burning power and keeps your appetite controlled all day long. Oatmeal is a perfect booster.

-Small frequent meals. Eating stimulates the metabolism, because we are giving it some work. Five small healthy meals a day are far better than two large portions.

 

-Green tea. Mood-enhancing tea boosts metabolism and may aid in weight loss. Have a cup after your workout.

-Exercise. Exercises speed up the heart rate and stimulate metabolism while you are active. With more exercise, you will burn more calories, even after the exercise, while resting. Regular exercise speeds up the metabolism, so even if you are on some specific diet, it will not slow down.

Healthy eating habits like boosting your metabolism, consuming less heavy meals and having more physical activity are most likely to maintain an ideal body weight throughout your life.
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