One of the reasons why cholesterol levels increase the consumption of foods that contain it in abundance. So the experts were telling people not to eat food with too much fat or high cholesterol.
And it is true that a diet low in fat, with little cholesterol and high in fiber reduces cholesterol levels in the body.
But recent studies concluded that this is only a small reduction.
Most of us produce more cholesterol in our bodies that we consume in food, and found in food it has less impact than previously thought.
Can there be a better way to reduce cholesterol levels?
It is a diet low in saturated fat and salt, and high in fiber, fruit and vegetable fats, and includes some specific foods each day.
So, what should we eat to reduce bad cholesterol? It is also because there are two types of cholesterol.
What is cholesterol?
That is a fatty substance or a lipid, that can be found in some foods, but is also produced by your liver.
statins
Millions of people medicate with statins to lower cholesterol.
It is vital, because it is used to produce vitamin D, testosterone, estrogen, and other vital components, and is transferred by the proteins in the blood.
There are also two types of cholesterol: LDL or lipoprotein low intensity (associated with saturated fat) is "bad" because it is deposited on the walls of the arteries and causes hard plaques that can cause blockages are created, resulting in attacks heart and stroke.
High-intensity lipoprotein is "good" because LDL carries cholesterol to your liver where it is eliminated. A good ratio of good and bad cholesterol is best for your health.
About eight million people in the UK take medication to lower cholesterol called statins.
What foods reduce cholesterol?
You can reduce your cholesterol levels by following a diet low in fat and high in fiber.
Here are some tips based on research of Dr. David JA Jenkins of the University of Toronto, where the diet is based portfolio.
The amounts may vary according to taste and availability, but you can get a 15% reduction of bad cholesterol if half of the amounts of the four basic elements are consumed daily.
Oats
Oats
Oatmeal contains soluble fiber types, including those known as beta-glucans.
to bile acids rich in cholesterol stick in the stomach and keep cholesterol from being re-absorbed by the body, so it is removed.
The amount of beta-glucans needed to reduce cholesterol levels to healthy levels is about 3 grams per day.
About 30 grams of oats provide 0.75 grams of beta-glucans and needed about three servings a day: one bowl of oatmeal cream oatcakes six two slices of bread or oatmeal.
Other foods with soluble fiber include barley, oat bran, psyllium and eggplant.
almonds
Almonds are very good to reduce bad cholesterol while keeping the good cholesterol because monosaturated fats they contain.
Almonds also contain antioxidants (vitamin E and polyphenols) that may help limit the oxidation of cholesterol, which is what makes sticking to the arteries.
Other nuts also have similar effects.
Research shows that eating two handfuls of almonds a day is enough to get a real difference in some cases, but the diet of the portfolio showed that even a handful a day (23 grams) can help, although this may vary case by case.
stanols
Plant sterols and stanols are found naturally in green leafy vegetables, vegetable oil, nuts and seeds, and work copying cholesterol and competing with him to be absorbed by the stomach.
This means less cholesterol and less bile acid (created when cholesterol is processed by the liver that helps process fats) return to your body.
Your body needs more cholesterol then be used to produce more bile acid, lowering blood cholesterol.
It is almost impossible to obtain sufficient only plants, but can be achieved by eating products like margarine enriched with plant sterol or yogurt.
You need about 2 grams per day, two tablespoons margarine with added plant sterols or yogurt.
It is unlikely that people with healthy cholesterol levels benefit from these fortified foods
Soy Protein
It seems that soy protein and other vegetable proteins reduce the amount of cholesterol produced in the liver, according to various studies.
As soy protein is also low in saturated fat, it is good substitute foods with large amounts of saturated fat, such as red meat with soy-rich foods.
Consume 25 grams of soy protein a day (280 grams of tuff or two cups of soy milk) can reduce LDL cholesterol by between 5% and 6%, according to studies.
Plus...
To dress the salad uses olive oil, rich in monounsaturated fatty acid that can increase levels of high intensity lipoprotein or good cholesterol.
You can eat cheese, even a food with high content of saturated fat and cholesterol, but eat less or choose low-fat cheeses.
If you like dressings with yogurt, opt for one without fat or enriched with plant stanol, to reduce saturated fats.
salad
Avocado salads are recommended.
Red meat has no cholesterol or saturated fat than chicken, fish or vegetable protein. Do not have to remove it completely, just reduce it.
If you want to add fish, mackerel or salmon used alone, rich in Omega-3 acids reduce triglycerides, a type of fat in food.
The bacon has about 16 times more saturated fat per gram than tofu. However, experts now believe that high cholesterol foods like bacon will not have a major impact on cholesterol levels if eaten in moderation.
The seeds contain plant sterols and stanols, which mimic the role of cholesterol in the intestine and block its absorption.
Avocados have 20 grams of monounsaturated fatty acid and are one of the foods that studies have found that they can reduce bad cholesterol while increasing good cholesterol, along with coconut oil
Showing posts with label Foods. Show all posts
Showing posts with label Foods. Show all posts
Monday, 14 March 2016
Saturday, 12 March 2016
14 tips for cooking healthy and fat-free
To follow a true Mediterranean diet, in addition to making healthy food choices you must learn to cook. Did you know that good preparation can reduce your calorie, saturated fat and even cholesterol?
It is about changing small habits like using spices instead of salt, cooking grilled or baked instead of pan ... Aim these tips against overweight!
14 tips for cooking healthy and fat-free
When cooking try to use preparations that need little oil as boiled, grilled and grilled, broiled.
Steamed over boiling water.
When preparing a dish baked pon temperature to 170 degrees to prevent the meat from burning. And sprinkle with liquid fat, lemon or wine, tomato juice.
Excessive consumption raises blood pressure, beware salt,
Dishes flavored with herbs and spices. Aromatic (paprika, bay leaf, mustard, etc.) have no caloric, so regular use is recommended to flavor dishes and make sauces.
The sofrito, made with slowly frying garlic, onions, leeks, tomatoes, etc., In olive oil, is a very healthy way of cooking and Mediterranean.
Use fried foods in moderation. Use olive oil as monounsaturated acids containing the more stable temperature increase polyunsaturated other oils. Do not reuse the oil and drained after frying food on kitchen paper.
If after cooking is very fat, cooled cooking broth and removes the solidified fat formed on the surface, which is always saturated.
It is best to choose lean meats (chicken, turkey). Make eggs / omelets using only one egg per serving, egg whites and mix added wing.
Kitchen steamed vegetables or baked, rather than boiling them, so that more natural flavor and nutrients are preserved. Avoid recocinarlas.
Remove and drain the oil tuna, salmon or canned sardines.
Sauces used to prepare vegetable broths, skim milk and olive oil. Avoid butter, whole milk and animal fats in general. To make the sauce nonfat follow this trick: Mix and shake in a jar a tablespoon of corn with a cup of bouillon to termperature environment and heat the rest of the broth. Then mixing and add simmering liquid thickens ahsdta.
Mayonnaise should be limited by its high calories and fat content of the yolk. Better make a homemade mayonnaise with milk and oil desantada
foods we help remove body fat
Hold the line and the weight is a task that many of us try to carry out day to day. We are always struggling with calories that provide us with food and fats that put at our disposal. For this reason it is good to keep in mind some foods that help us to eliminate excess fat, they are considered fat burning, something that should be present in our diet if we want to achieve the perfect weight.
When we talk about burning fat we usually use tablets and other artificial preparations for that purpose. It is important to know that there are all-natural foods that will help us achieve this in a simple and nutritious way, without risking our health. It is necessary to know that we take into account.
Oranges are an essential food, particularly citrus are responsible for reducing insulin levels, as well as help you lose body fat. Cabbage is another food that can not ignore in the diet, and containing high doses of vitamins and minerals in the body, and are present in fat metabolism, causing the body's make the most and does not tend to accumulate.
The apple, a healthy food as they come, is that the vitamins and minerals it contains is joined pectin that concentrates on your skin and has high satiating properties making it consume less food as well as help in the absorption of fats from food. Onion and garlic are known for their high aromatic power and the amount of medicinal properties they have, but they are also a potent metabolic accelerator that serves to prevent grasasen accumulate the body.
Beets are another food that we should not lose sight of, is that betanina contains a component that activates the kidneys making better remove fat from the body, and thus preventing accumulate. Mustard is is the most suitable for helping to accelerate the body and get so burn more fat.
Lettuce is a vegetable that we have always present in the diet. Specifically it noted for its high content of vitamins and minerals such as iron and magnesium which help us eliminate our surplus fat and tends to accumulate in the body. Eating fat-free meat is a good way to end the accumulated fat, because the body will draw on her and get to equilibrate levels. The most recommended meat is chicken, turkey, rabbit ...
Whole grains are an essential food to avoid fat when, as we satiate the appetite and help us better metabolize fats. Its high amounts of fiber will allow us to remove more amount of fat in the body. Other substances such as cinnamon pepper, ginger ... are highly recommended as they help us accelerate the metabolism and get more amount of fat removed.
It is about changing small habits like using spices instead of salt, cooking grilled or baked instead of pan ... Aim these tips against overweight!
14 tips for cooking healthy and fat-free
When cooking try to use preparations that need little oil as boiled, grilled and grilled, broiled.
Steamed over boiling water.
When preparing a dish baked pon temperature to 170 degrees to prevent the meat from burning. And sprinkle with liquid fat, lemon or wine, tomato juice.
Excessive consumption raises blood pressure, beware salt,
Dishes flavored with herbs and spices. Aromatic (paprika, bay leaf, mustard, etc.) have no caloric, so regular use is recommended to flavor dishes and make sauces.
The sofrito, made with slowly frying garlic, onions, leeks, tomatoes, etc., In olive oil, is a very healthy way of cooking and Mediterranean.
Use fried foods in moderation. Use olive oil as monounsaturated acids containing the more stable temperature increase polyunsaturated other oils. Do not reuse the oil and drained after frying food on kitchen paper.
If after cooking is very fat, cooled cooking broth and removes the solidified fat formed on the surface, which is always saturated.
It is best to choose lean meats (chicken, turkey). Make eggs / omelets using only one egg per serving, egg whites and mix added wing.
Kitchen steamed vegetables or baked, rather than boiling them, so that more natural flavor and nutrients are preserved. Avoid recocinarlas.
Remove and drain the oil tuna, salmon or canned sardines.
Sauces used to prepare vegetable broths, skim milk and olive oil. Avoid butter, whole milk and animal fats in general. To make the sauce nonfat follow this trick: Mix and shake in a jar a tablespoon of corn with a cup of bouillon to termperature environment and heat the rest of the broth. Then mixing and add simmering liquid thickens ahsdta.
Mayonnaise should be limited by its high calories and fat content of the yolk. Better make a homemade mayonnaise with milk and oil desantada
foods we help remove body fat
Hold the line and the weight is a task that many of us try to carry out day to day. We are always struggling with calories that provide us with food and fats that put at our disposal. For this reason it is good to keep in mind some foods that help us to eliminate excess fat, they are considered fat burning, something that should be present in our diet if we want to achieve the perfect weight.
When we talk about burning fat we usually use tablets and other artificial preparations for that purpose. It is important to know that there are all-natural foods that will help us achieve this in a simple and nutritious way, without risking our health. It is necessary to know that we take into account.
Oranges are an essential food, particularly citrus are responsible for reducing insulin levels, as well as help you lose body fat. Cabbage is another food that can not ignore in the diet, and containing high doses of vitamins and minerals in the body, and are present in fat metabolism, causing the body's make the most and does not tend to accumulate.
The apple, a healthy food as they come, is that the vitamins and minerals it contains is joined pectin that concentrates on your skin and has high satiating properties making it consume less food as well as help in the absorption of fats from food. Onion and garlic are known for their high aromatic power and the amount of medicinal properties they have, but they are also a potent metabolic accelerator that serves to prevent grasasen accumulate the body.
Beets are another food that we should not lose sight of, is that betanina contains a component that activates the kidneys making better remove fat from the body, and thus preventing accumulate. Mustard is is the most suitable for helping to accelerate the body and get so burn more fat.
Lettuce is a vegetable that we have always present in the diet. Specifically it noted for its high content of vitamins and minerals such as iron and magnesium which help us eliminate our surplus fat and tends to accumulate in the body. Eating fat-free meat is a good way to end the accumulated fat, because the body will draw on her and get to equilibrate levels. The most recommended meat is chicken, turkey, rabbit ...
Whole grains are an essential food to avoid fat when, as we satiate the appetite and help us better metabolize fats. Its high amounts of fiber will allow us to remove more amount of fat in the body. Other substances such as cinnamon pepper, ginger ... are highly recommended as they help us accelerate the metabolism and get more amount of fat removed.
Thursday, 10 March 2016
The 10 best foods for babies
Home Healthy eating solid baby foods
The 10 best foods for babies
1. Pumpkin (squash)
2. Lentils
3. Dark green vegetables leaves
4. Broccoli
5. Blueberries (blueberries)
6. Avocados
7. Beef
8. Prunes
9. Chickpeas
10. Mandarins
There are many healthy foods that are good for babies, but some can be considered "superheroes" of food and stand out because they are loaded with essential nutrients, are cheap and easy to prepare. When the baby begins to eat solid good offer new and varied flavors, so take to familiarize you with these ten delicious foods.
Remember that food should have the right texture depending on the age of your baby: either crushed or very fine puree for babies 6 to 8 months and bit soft little baby 8 to 10 months. Then, after a year, your child can eat almost the same textures as an adult, biting and chewing bits of food the right size to not choke.
It is advisable to wait three days before offering a new food. In this way, you can realize if you have an allergic reaction to any of them.
1. Pumpkin (squash)
There are many varieties of pumpkins and all are rich in vitamin A and C. Pumpkin is also a vegetable naturally sweet taste and pleasant texture for kids, very creamy.
Idea to serve: Bake or steam cooking medium pumpkin and sprinkle with a little olive oil, grated Parmesan cheese or a little chili powder. You can also serve cooked pumpkin with some fresh cilantro and ground chickpeas cooked, or add it to baby's favorite foods.
2. Lentils
homemade recipe for your baby
Vegetarian lentil puree
Lentils are rich in protein and fiber, which makes them highly nutritious. They also contain much iron --even more than negros-- beans and are one of the cheaper healthy foods you can buy.
Idea to serve: Combine lentils with mixed vegetables, such as carrots and zucchini, and serve with rice and seasoning you prefer. Try herbs like basil and oregano. Or curse them with a bay leaf, which combines well with lentils (remove the bay leaf before serving).
3. Dark green vegetables leaves
The dark green leaves vegetables are high in iron and folate. Although spinach are perhaps the most popular of this group, there are many other varieties, including different types of cabbage and chard.
Idea to serve: Eat steamed or stir-fry in a pan a handful of vegetables and mézclales a little cereal fortified with iron to give your baby a double dose of this important mineral. Try different proportions to find the most pleasing mixture to your baby.
Nutritionist Claudia Gonzalez suggests starting with a portion of cereal, such as spinach 1/2 cup per 2 tablespoons of cereal or, conversely, 1/2 cup of cereal per 2 tablespoons of spinach. In this way, you will recognize familiar flavors in new food dish and is easier to accept it.
4. Broccoli
Brimming with folate, fiber and calcium, broccoli is also recognized for its anti-cancer properties, as claimed by the dietitian Kate Geagan, author of Go Green, Get Lean. In addition, sulfur-containing components give a unique flavor that helps your baby to expand your palate.
Idea to serve: Cooking pieces of steamed broccoli until tender and freeze. Cook steamed detracts from the strong flavor to broccoli and broccoli popsicles tend to like more babies. You can also soothe them gums during teething. Do not miss this photo guide to prepare and freeze broccoli puree for your baby.
5. Blueberries (blueberries)
The deep blue color of these wild fruit comes from the type containing flavonoids, called anthocyanins, very good for the eyes, brain and urinary tract to the baby.
Idea to serve: Try this porridge: Combine 1 cup blueberries and a quarter cup of water in a bowl, cook in the microwave for one minute and allowed to cool. Cooked blueberries served with plain yogurt on top.
If it's not easy to find blueberries in your area, eggplant or purple potatoes have properties similar to these. Serve potatoes or cooked or roasted eggplant, skinless. You can mash them, crush them with a fork or offer them to your little chopped you can take with your fingers, accompanied by other steamed vegetables
6. Avocados
Avocados are a good source of unsaturated fats. In fact, the fat composition containing is somewhat similar to that of breast milk mode. And if you're worried that your baby eat too much fat, do not worry because unsaturated fat is a type of beneficial fat that babies need for brain development.
Idea to serve: Combine mashed avocado with other ingredients, such as cream cheese, apples or fish. And when they go for a walk, leaves home and takes avocado cookies instead. You can take an avocado baby in the bag and serve it in thin slices on toast while having a cup of coffee with your friends. What about mashed avocado with mango? Follow this step by step guide with photos to prepare and freeze this delicious mashed avocado.
7. Beef
Some people do not think of beef as a baby food, but meat is an excellent source of zinc and iron for infants older than 7 months.
8. Prunes
Dried plums or prunes are high in fiber and can help relieve constipation, which could affect your baby once solid foods begin to include in your diet.
Idea to serve: Soak the prunes, mashed and do them alone or mixed with other foods such as cereal or applesauce, for a naturally sweet dessert serve them. If your baby is very constipated, Brown suggests you add a teaspoon or two of prune juice to your bottle of formula or breast milk.
9. Chickpeas
And lentils, beans and other legumes, chickpeas are rich in protein and fiber. And they are economical and versatile.
Idea to serve: Try the hummus, or hummus. Buy at the supermarket or prepare it yourself, pureeing cooked chickpeas with garlic, lemon juice, olive oil and tahini (sesame butter). You can also prepare a delicious food to eat with the fingers, sautéing or broiling chickpeas ready to eat.
10. Mandarins
Rich in vitamin C and antioxidants, mandarin oranges are an excellent food that your baby can be eaten with the fingers. Babies love their flavor.
Idea to serve: Cut !: Piece of cake slices into small pieces that the baby can get into the mouth, without the risk of choking, and ready. You can buy fresh or canned mandarins, but purchases can be sure they come submerged in water and syrup or syrup, since it will add sugar.
Remember: Wait three days before offering your baby a new food. In this way, you can realize if you have an allergic reaction to any of them (diarrhea, vomiting, swollen face, trouble breathing, or rash) reaction. If there is a family history of allergies or if your baby manifests an allergic reaction during this process, leaving a week between each new food
The 10 best foods for babies
1. Pumpkin (squash)
2. Lentils
3. Dark green vegetables leaves
4. Broccoli
5. Blueberries (blueberries)
6. Avocados
7. Beef
8. Prunes
9. Chickpeas
10. Mandarins
There are many healthy foods that are good for babies, but some can be considered "superheroes" of food and stand out because they are loaded with essential nutrients, are cheap and easy to prepare. When the baby begins to eat solid good offer new and varied flavors, so take to familiarize you with these ten delicious foods.
Remember that food should have the right texture depending on the age of your baby: either crushed or very fine puree for babies 6 to 8 months and bit soft little baby 8 to 10 months. Then, after a year, your child can eat almost the same textures as an adult, biting and chewing bits of food the right size to not choke.
It is advisable to wait three days before offering a new food. In this way, you can realize if you have an allergic reaction to any of them.
1. Pumpkin (squash)
There are many varieties of pumpkins and all are rich in vitamin A and C. Pumpkin is also a vegetable naturally sweet taste and pleasant texture for kids, very creamy.
Idea to serve: Bake or steam cooking medium pumpkin and sprinkle with a little olive oil, grated Parmesan cheese or a little chili powder. You can also serve cooked pumpkin with some fresh cilantro and ground chickpeas cooked, or add it to baby's favorite foods.
2. Lentils
homemade recipe for your baby
Vegetarian lentil puree
Lentils are rich in protein and fiber, which makes them highly nutritious. They also contain much iron --even more than negros-- beans and are one of the cheaper healthy foods you can buy.
Idea to serve: Combine lentils with mixed vegetables, such as carrots and zucchini, and serve with rice and seasoning you prefer. Try herbs like basil and oregano. Or curse them with a bay leaf, which combines well with lentils (remove the bay leaf before serving).
3. Dark green vegetables leaves
The dark green leaves vegetables are high in iron and folate. Although spinach are perhaps the most popular of this group, there are many other varieties, including different types of cabbage and chard.
Idea to serve: Eat steamed or stir-fry in a pan a handful of vegetables and mézclales a little cereal fortified with iron to give your baby a double dose of this important mineral. Try different proportions to find the most pleasing mixture to your baby.
Nutritionist Claudia Gonzalez suggests starting with a portion of cereal, such as spinach 1/2 cup per 2 tablespoons of cereal or, conversely, 1/2 cup of cereal per 2 tablespoons of spinach. In this way, you will recognize familiar flavors in new food dish and is easier to accept it.
4. Broccoli
Brimming with folate, fiber and calcium, broccoli is also recognized for its anti-cancer properties, as claimed by the dietitian Kate Geagan, author of Go Green, Get Lean. In addition, sulfur-containing components give a unique flavor that helps your baby to expand your palate.
Idea to serve: Cooking pieces of steamed broccoli until tender and freeze. Cook steamed detracts from the strong flavor to broccoli and broccoli popsicles tend to like more babies. You can also soothe them gums during teething. Do not miss this photo guide to prepare and freeze broccoli puree for your baby.
5. Blueberries (blueberries)
The deep blue color of these wild fruit comes from the type containing flavonoids, called anthocyanins, very good for the eyes, brain and urinary tract to the baby.
Idea to serve: Try this porridge: Combine 1 cup blueberries and a quarter cup of water in a bowl, cook in the microwave for one minute and allowed to cool. Cooked blueberries served with plain yogurt on top.
If it's not easy to find blueberries in your area, eggplant or purple potatoes have properties similar to these. Serve potatoes or cooked or roasted eggplant, skinless. You can mash them, crush them with a fork or offer them to your little chopped you can take with your fingers, accompanied by other steamed vegetables
6. Avocados
Avocados are a good source of unsaturated fats. In fact, the fat composition containing is somewhat similar to that of breast milk mode. And if you're worried that your baby eat too much fat, do not worry because unsaturated fat is a type of beneficial fat that babies need for brain development.
Idea to serve: Combine mashed avocado with other ingredients, such as cream cheese, apples or fish. And when they go for a walk, leaves home and takes avocado cookies instead. You can take an avocado baby in the bag and serve it in thin slices on toast while having a cup of coffee with your friends. What about mashed avocado with mango? Follow this step by step guide with photos to prepare and freeze this delicious mashed avocado.
7. Beef
Some people do not think of beef as a baby food, but meat is an excellent source of zinc and iron for infants older than 7 months.
8. Prunes
Dried plums or prunes are high in fiber and can help relieve constipation, which could affect your baby once solid foods begin to include in your diet.
Idea to serve: Soak the prunes, mashed and do them alone or mixed with other foods such as cereal or applesauce, for a naturally sweet dessert serve them. If your baby is very constipated, Brown suggests you add a teaspoon or two of prune juice to your bottle of formula or breast milk.
9. Chickpeas
And lentils, beans and other legumes, chickpeas are rich in protein and fiber. And they are economical and versatile.
Idea to serve: Try the hummus, or hummus. Buy at the supermarket or prepare it yourself, pureeing cooked chickpeas with garlic, lemon juice, olive oil and tahini (sesame butter). You can also prepare a delicious food to eat with the fingers, sautéing or broiling chickpeas ready to eat.
10. Mandarins
Rich in vitamin C and antioxidants, mandarin oranges are an excellent food that your baby can be eaten with the fingers. Babies love their flavor.
Idea to serve: Cut !: Piece of cake slices into small pieces that the baby can get into the mouth, without the risk of choking, and ready. You can buy fresh or canned mandarins, but purchases can be sure they come submerged in water and syrup or syrup, since it will add sugar.
Remember: Wait three days before offering your baby a new food. In this way, you can realize if you have an allergic reaction to any of them (diarrhea, vomiting, swollen face, trouble breathing, or rash) reaction. If there is a family history of allergies or if your baby manifests an allergic reaction during this process, leaving a week between each new food
Thursday, 25 February 2016
how to choose healthy food choices
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Eating healthy can help sustain the welfare, achieve longevity and prevent chronic diseases that are expensive to treat. Despite promoting public to eat healthy foods health, only 23 percent of Americans consume the recommended daily amounts more important with vegetables or fruits, according to the annual progress report of 2010 of the National Prevention, Promotion health and Public health Council. Healthy food choices abound in most cities, however, it can be hard to find in restaurants and can be perceived as more expensive than processed foods.
Pro: Promotes Health
Eating healthy foods can improve your overall health. Healthy foods are all grown organically without pesticides, unprocessed and are fresh fruits, vegetables, legumes, nuts, seeds, grains and olive and vegetable oils. healthy food for people who consume animal products include moderate amounts of low-fat dairy products and cold water, fatty fish, like salmon and clear and low amounts of lean meat and poultry tuna. These foods can promote health and increase longevity. Choosing healthy foods include products containing calcium for bone growth, antioxidants to slow the aging process and healthy to maintain cellular health and cardiovascular fats.
Pro: Reduces the risk of disease
Healthy foods reduce the risk of chronic diseases. The low-glycemic foods such as barley, grapefruits and chickpeas, help control sugar levels in the blood and may reduce the risk of diabetes and complications such as nerve damage. Healthy fats in olive oil acids and omega-3 fatty acids from nuts and fish may reduce your risk of cardiovascular disease. Fruits or vegetables contain a many antioxidants, which can reduce your risk of cancer. Dairy and soy foods contain calcium and can reduce the risk of osteoporosis.
Cons: It's not always easy to find
The healthy food choices are not always easy to find, especially in restaurants. Many fast food restaurants cook with trans fats, that may increase our risk of heart disease. On restaurant menus with high amounts of sodium, calories, saturated fat.
With: Cost
A common perception among people who do not buy in health food stores is that health foods are more expensive than other similar products in major grocery stores. The truth is that many gourmet food brands health are expensive, however, there are less expensive brands of health food products. Buying organic products can be expensive, but may be less expensive when grown locally. Eating healthy foods, sometimes more expensive, they can help you save more tomorrow in not having to pay for health care treatment of chronic diseases that can result from eating unhealthy foods.
How to choose healthy foods? 6 tips useful and effective
Perhaps you crave when you feel sad or depressed and fall into the mistake of choosing your food bad, thinking that not so healthy choice can make you feel better. In addition, you have to be aware that not only are chosen foods at every breakfast, lunch or dinner, food choices actually made all day.
1. Identify. The first thing you have to do is identify what your current eating habits. Write down everything you eat for a couple of days, without making changes in your usual food choices. Be honest with yourself and do not leave anything out. Perfectly recalls can not make changes if you do not know really what your power points that need improvement are.
Once you've done this, review your list again without judging, just be objective and see your eating patterns and choices you're doing, recognizing that there are some things you can do differently. Do not forget to congratulate you for the things you do well as drinking more water or eating dessert at every meal.
2. Reduce consumption high calories
Start with those that are high in fat and sugar, as are those who are probably causing more damage. Once you identify them, use the table suggest healthy foods to help you find the options that you like. As these healthier food options are incorporated into your regular routine, gradually you will improve the quality of nutrients, will reduce the calories, and probably find that your meals satisfy you even more.
3. Stay in simple. A good strategy to make better food choices is lean towards that come closest to their natural state, ie, those that are less processed. In addition to receiving the higher nutritional value you will also consume less fat, sugar and salt. For example, look at the difference of a portion of a fresh apple (80 calories, vitamins, minerals, fiber) compared with applesauce (less minerals and vitamins ,100 calories, more sugar, fiber, less ), apple juice (115 calories even fewer vitamins and minerals, and no fiber).
4. Know what you're comiendo.- When you go to the grocery store take time to read the labels, check the ingredients and see the nutrition facts so you can assess the calories, fat and sugar content in foods you buy. Learn to read menus when you go to restaurants so you can make the best decisions.
5.Plan the future. It is easier to make better decisions when you've planned ahead. When you have a plan of what you are eating during meals, it is easier to commit ourselves with healthier choices. On the other hand, when it is not planned and eat in a hurry, it is very easy to fall back into old patterns and may not choose wisely.
6. Be realistic. If you crave ice cream, and try to satisfy the craving with a handful of celery sticks probably it will not work. You're craving something creamy, soft and sweet - not crunchy and fibrous - so maybe a yogurt with some berries or frozen banana slices you could work.
Stay focused on replacing bad habits with better ones, be aware that any change however small it may seem, it all adds up. In this sense, every time you make a better choice remember that you are doing something good for you and you're a step closer to having a healthier diet. As you continue making better choices, they will become new habits, and eventually your best choices are foods that you are more antojarán.
Tuesday, 23 February 2016
Spain 10 typical dishes you should try once in life
Spain runs from north to south 10 tasting traditional and delicious dishes.
Spain has an extensive, varied cuisine and above all: very tasty! Therefore we propose at Skyscanner you make a tour through the recipes that you find only in our land. These are dishes that have been passed from generation to generation creating a unique legacy. Because, after all, we have a country to eat.
1. The Queen of the traditional food: potato omelette
It is said that the first known document that relates exactly to the omelette comes from 1817, and from Navarre. However, long before the Indian chronicles documented that around 1519 and omelette in America and Europe knew. At any rate, the truth is that it is currently one of the dishes that all Spaniards have in their genes and can be enjoyed in any of the cities, from Seville to Barcelona and La Coruna. It is known, for example, "defragmented" version of this recipe that launched the internationally renowned chef Ferran Adrià. We recommend you to enjoy two classic places: La Casa de las Tortillas (Zaragoza Street, 23, Guadalajara) and La Panela (Square María Pita, 12, A Coruña)
2. Andalusia and its secret to reviving the most faint: Gazpacho
It is unimaginable one a summer and high temperatures in southern Spain without the assistance provided by a good chilled gazpacho. This recipe whose main ingredients are tomato, cucumber, onion, olive oil, garlic and a little bread, is essential in the days of intense heat and can be described as a cold soup. I usually presented accompanied by small pieces of fried bread, cucumber or red pepper. In Andalusia there is also a similar recipe known as Salmorejo, more consistent than gazpacho, but just as tasty. Traditionally always it has assimilated the origin of gazpacho in Andalusia, although it is not known exactly where it came from, but it is one of the most traditional dishes and you can find in Spain. Our suggestions: The Dona Elvira (Plaza Doña Elvira, 6, Sevilla) or Bodeguita Casablanca (Calle Adolfo Rodriguez Jurado, No. 12, Sevilla) restaurant.
3. Comunidad Valenciana: acclaimed for its paellas
The word paella originally designated to the pan, and, despite its many variations there is an ingredient that is always present: rice. It is said that the traditional paella was a mix of rice and foods that the farmers had at hand: chicken, rabbit and vegetables typical of Valencia as garrofón or tabella. But over the years, the recipe has evolved and it is usual to find mixed with rice, as well as the elements of mountain, sea typical accessories (such as sepia or shrimp). Where to enjoy it? The classic choice is to taste it in the middle of the beach for example at the La Pepica (Paseo Neptuno, 2,6 and 8, Valencia).
4. Navarra and uniqueness of "Squid in ink"
The black squid ink invading the plate can impress at first, but once tested, all apprehension disappeared. And the taste is exquisite! If you want to prepare yourself, we note that you take an hour and a half, and they say: the trick is to use squid ink itself, which provides that unmistakable flavor, although artificial ink is then added to the dish acquires a deeper color. Other ingredients that are used apart from the squid are: onions, garlic, parsley, cayenne and a glass of wine. On this website you will find one of the best homemade recipes, but if you prefer encontrártelos prepared, a good place to taste them is the Koistha (Olite Street, 35, under Pamplona) bar.
5. Tasting mackerel to chacolí: Basque Country
One of the claims of Basque cuisine is chacolí, a type of white wine whose main production is carried out in the Basque Country. It is for this reason that many of the recipes in this region mention the chacolí. We will propose a dish that combines two typical elements of the area: mackerel, a type of oily fish, and txakoli. This dish is usually prepared in a casserole with tomato, onion, carrot, leek, garlic, olive oil and of course a glass of chacolí. The result is surprising, as you can see if you go to the restaurant RK (Plaza Jose Maria Sert 2 Donostia), specializes in traditional cuisine since 1998.
6. crumbs Teruel
You can not go through Teruel without tasting a plate of crumbs. This dish, which according to some theories could be derived from the hormigos (stews wheats that are named in the XVI century), is based on the bread. The recipe for the famous crumbs Teruel is slicing bread and let it soak in salted water for a day and then fry it with oil and garlic, turning continuously to prevent sticking to the pan. Usually it accompanied with pieces of ham, chorizo, or even grapes. They are known crumbs Preparing Fondica (st. de la Estación s / n La Puebla de Valverde, Teruel) Ojo !, being a filling dish, you will probably have a nap before continuing your route.
8. The best thing for a winter day: Madrid stew
One of the most complete dishes of Mediterranean cuisine is Madrid stew, in which a host of ingredients are mixed to cope with winter chickpeas, gelatinous meat, half chicken, chorizo, morcilla, a salty trotter, a ball (ground beef, bread crumbs, 1 egg and spices), cabbage, onion, cabbage, green beans, rice, bacon, ham, olive oil and garlic. With nearly 3 hours of preparation, the result is a powerful very tasty stew, which can boast when your guests arrive. And if you do not dare with this recipe, one of the mythical places where you can try the more traditional way is in the Casa Carola (Padilla Street, 54 Local Right., Madrid) restaurant.
9. A snack in Galicia: Santiago Tart
Although Galicia is well known for its seafood specialties, this time we will highlight one of his most famous desserts: Tarta de Santiago. This traditional dessert is made from butter, sugar, almonds, flour, eggs and lemon which is a kind of cake characteristic nutty flavor, whose origin dates back to the sixteenth century and lasts until today. The classic image of this cake is its coverage in icing sugar except for the typical cross of Santiago. Usually it accompanied with wine Liquor Regueiro, typical of Galicia. If you want to come back with a good gift of your trip, this is a good option as this sweet keeps well. One of the bakeries where you'll find is acesta Tenda (Rua do Franco, 52, bass, Santiago de Compostela).
10. How sweeten Castilla: Leaflets
We finish the dish with another ranking of the most acclaimed, especially Castilian cuisine sweets. We are talking about the "flakes", typical in the celebrations of All Saints Day, Lent and Easter. To describe what exquisite taste, conventional wisdom has used the expression "fine and dandy", which indicates that something is simply unbeatable. Are you going to leave Spain without testing them? To manage easily we recommend a bakery where you can find leaflets galore, Pastry Frias (Calle de Marcos Salgueiro, 2, Valladolid).
Sure we have left a dish of Spanish cuisine ... What do you recommend?
Spain has an extensive, varied cuisine and above all: very tasty! Therefore we propose at Skyscanner you make a tour through the recipes that you find only in our land. These are dishes that have been passed from generation to generation creating a unique legacy. Because, after all, we have a country to eat.
1. The Queen of the traditional food: potato omelette
It is said that the first known document that relates exactly to the omelette comes from 1817, and from Navarre. However, long before the Indian chronicles documented that around 1519 and omelette in America and Europe knew. At any rate, the truth is that it is currently one of the dishes that all Spaniards have in their genes and can be enjoyed in any of the cities, from Seville to Barcelona and La Coruna. It is known, for example, "defragmented" version of this recipe that launched the internationally renowned chef Ferran Adrià. We recommend you to enjoy two classic places: La Casa de las Tortillas (Zaragoza Street, 23, Guadalajara) and La Panela (Square María Pita, 12, A Coruña)
2. Andalusia and its secret to reviving the most faint: Gazpacho
It is unimaginable one a summer and high temperatures in southern Spain without the assistance provided by a good chilled gazpacho. This recipe whose main ingredients are tomato, cucumber, onion, olive oil, garlic and a little bread, is essential in the days of intense heat and can be described as a cold soup. I usually presented accompanied by small pieces of fried bread, cucumber or red pepper. In Andalusia there is also a similar recipe known as Salmorejo, more consistent than gazpacho, but just as tasty. Traditionally always it has assimilated the origin of gazpacho in Andalusia, although it is not known exactly where it came from, but it is one of the most traditional dishes and you can find in Spain. Our suggestions: The Dona Elvira (Plaza Doña Elvira, 6, Sevilla) or Bodeguita Casablanca (Calle Adolfo Rodriguez Jurado, No. 12, Sevilla) restaurant.
3. Comunidad Valenciana: acclaimed for its paellas
The word paella originally designated to the pan, and, despite its many variations there is an ingredient that is always present: rice. It is said that the traditional paella was a mix of rice and foods that the farmers had at hand: chicken, rabbit and vegetables typical of Valencia as garrofón or tabella. But over the years, the recipe has evolved and it is usual to find mixed with rice, as well as the elements of mountain, sea typical accessories (such as sepia or shrimp). Where to enjoy it? The classic choice is to taste it in the middle of the beach for example at the La Pepica (Paseo Neptuno, 2,6 and 8, Valencia).
4. Navarra and uniqueness of "Squid in ink"
The black squid ink invading the plate can impress at first, but once tested, all apprehension disappeared. And the taste is exquisite! If you want to prepare yourself, we note that you take an hour and a half, and they say: the trick is to use squid ink itself, which provides that unmistakable flavor, although artificial ink is then added to the dish acquires a deeper color. Other ingredients that are used apart from the squid are: onions, garlic, parsley, cayenne and a glass of wine. On this website you will find one of the best homemade recipes, but if you prefer encontrártelos prepared, a good place to taste them is the Koistha (Olite Street, 35, under Pamplona) bar.
5. Tasting mackerel to chacolí: Basque Country
One of the claims of Basque cuisine is chacolí, a type of white wine whose main production is carried out in the Basque Country. It is for this reason that many of the recipes in this region mention the chacolí. We will propose a dish that combines two typical elements of the area: mackerel, a type of oily fish, and txakoli. This dish is usually prepared in a casserole with tomato, onion, carrot, leek, garlic, olive oil and of course a glass of chacolí. The result is surprising, as you can see if you go to the restaurant RK (Plaza Jose Maria Sert 2 Donostia), specializes in traditional cuisine since 1998.
6. crumbs Teruel
You can not go through Teruel without tasting a plate of crumbs. This dish, which according to some theories could be derived from the hormigos (stews wheats that are named in the XVI century), is based on the bread. The recipe for the famous crumbs Teruel is slicing bread and let it soak in salted water for a day and then fry it with oil and garlic, turning continuously to prevent sticking to the pan. Usually it accompanied with pieces of ham, chorizo, or even grapes. They are known crumbs Preparing Fondica (st. de la Estación s / n La Puebla de Valverde, Teruel) Ojo !, being a filling dish, you will probably have a nap before continuing your route.
7. In both winter and summer, enjoy a grilled vegetables in Catalonia
The amazing result of this dish, apparently simple, you will conquer. Its main ingredients are red pepper and eggplant. They are placed directly over the flames or baked on the grill until the skin is black. At that time they are covered with a plate to cool. Then we proceed to peel vegetables and cut into strips for presentation. One trick: Do not put them under cold water because they would lose the juice that gives the flavor. In many places, aubergine accompanied on toasted bread smeared in tomato, oil and salt, with anchovies and onions, there is even who accompanies her with tuna. One of the traditional restaurants of the biggest boom at present and where you can try this dish is "Origens" in Calle Ramon y Cajal, 12, Barcelona.
8. The best thing for a winter day: Madrid stew
One of the most complete dishes of Mediterranean cuisine is Madrid stew, in which a host of ingredients are mixed to cope with winter chickpeas, gelatinous meat, half chicken, chorizo, morcilla, a salty trotter, a ball (ground beef, bread crumbs, 1 egg and spices), cabbage, onion, cabbage, green beans, rice, bacon, ham, olive oil and garlic. With nearly 3 hours of preparation, the result is a powerful very tasty stew, which can boast when your guests arrive. And if you do not dare with this recipe, one of the mythical places where you can try the more traditional way is in the Casa Carola (Padilla Street, 54 Local Right., Madrid) restaurant.
9. A snack in Galicia: Santiago Tart
Although Galicia is well known for its seafood specialties, this time we will highlight one of his most famous desserts: Tarta de Santiago. This traditional dessert is made from butter, sugar, almonds, flour, eggs and lemon which is a kind of cake characteristic nutty flavor, whose origin dates back to the sixteenth century and lasts until today. The classic image of this cake is its coverage in icing sugar except for the typical cross of Santiago. Usually it accompanied with wine Liquor Regueiro, typical of Galicia. If you want to come back with a good gift of your trip, this is a good option as this sweet keeps well. One of the bakeries where you'll find is acesta Tenda (Rua do Franco, 52, bass, Santiago de Compostela).
10. How sweeten Castilla: Leaflets
We finish the dish with another ranking of the most acclaimed, especially Castilian cuisine sweets. We are talking about the "flakes", typical in the celebrations of All Saints Day, Lent and Easter. To describe what exquisite taste, conventional wisdom has used the expression "fine and dandy", which indicates that something is simply unbeatable. Are you going to leave Spain without testing them? To manage easily we recommend a bakery where you can find leaflets galore, Pastry Frias (Calle de Marcos Salgueiro, 2, Valladolid).
Sure we have left a dish of Spanish cuisine ... What do you recommend?
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