Food Facts

Dark chocolate without harm to the figure

This exquisite, rich taste of chocolate is unique. He wants it again and again. But you limit yourself in it so as not to spoil the figure, don’t you? Not worth it.

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22 Sep 2022

How to stick to a healthy eating plan and avoid relapse

How often, after a working day, do you open the refrigerator and painfully think about what to cook for dinner? Or do you sweep away the first thing that catches your eye from the shelves of the supermarket, forgetting about the necessary? In the end, you end up paying a lot.
 

10 Sep 2022

NUTRITION FOR INTENSE WORKOUTS

Maximum strength, endurance and speed require a powerful boost of energy. The basic formula of our body says: energy received from food = change in energy reserves + energy expenditure. Energy in our body comes from nutrients (proteins, carbohydrates, fats) and is measured in kilocalories. The more you train, the more calories you need to consume: extra calories go to provide energy and recovery. High loads require a properly selected diet.

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31 Jul 2022

Dark chocolate without harm to the figure

Benefits of dark chocolate

Dark chocolate contains antioxidants, vitamins A, B, C, D, E, PP, minerals – calcium, magnesium, fluorine, iron and many other useful substances. (more…)

 

15 Jul 2022

Simple secrets for healthy weight loss

Exhausting workouts, strict diets, dietary supplements, and even hypnosis – all this has nothing to do with healthy weight loss. Such techniques give a short-term result, they force you to spend a lot of money, after which the weight returns sooner or later. So you, again and again, choose a new diet, buy new pills, or go to a weight loss clinic.

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10 May 2022

Healthy eating on the go

 Life in a metropolis is like a constant movement on the highway: a lot of things to do, little time. And there is no time to think about such “unimportant” things as breakfast and lunch. However, proper nutrition is an essential element of a healthy lifestyle. Without it, fitness will not be effective, and training will not be effective. We have prepared simple tips for you on how to make the “on the run” diet healthy! (more…)

 

03 May 2022

How does the intermittent fasting regimen work?

The popularity of intermittent fasting is breaking records. The essence of the method is a long time interval between the last and first meals . Intermittent fasting schemes vary, but the most popular is 16/8 – when the break between dinner and breakfast is 16 hours.

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18 Apr 2022

How to start building a healthy lifestyle?

Are you on your way to a healthy lifestyle but don’t know where to start? Then you are right to us! In our blog we will tell you how to create a healthy lifestyle. We will definitely analyze how to eat right, when and how much to exercise, what determines the success of losing weight, and what other principles underlie a healthy lifestyle.

Including healthy foods in your diet

One of the main factors in the formation of a healthy lifestyle is the choice of healthy products. Knowing a little more about foods than just the name on the label, looking at their composition, energy value and macronutrient content, we can understand what benefits they bring to our body.

We recommend adding fish to your diet. There is no doubt that it is very healthy, loaded with important nutrients such as protein, vitamin D, and may even help promote brain health! 

3 reasons why you should add fish to your diet:

  1. Eating oily fish may reduce your risk of heart disease , help fight inflammation, and improve brain function because it’s high in “good” fats like omega-3s.
  2. Fish is an excellent source of protein, essential for building and repairing body tissues, including skin, hair, nails, and muscles.
  3. Whitefish and shellfish, in particular, are lower in fat than other animal protein sources, making them an ideal choice if you’re on a weight loss diet. And besides, fish is digested 1.5 – 2 times faster than meat.
  4. Which fish to choose and how to cook?

    Salmon, silver carp, whitefish, halibut, sturgeon, and others are considered the fattest, and therefore one of the most useful and delicious varieties of fish.
    There are so many options that by changing the variety and method of preparation, you can significantly diversify your diet, which is important for the body. 

    Many refuse to eat fish, believing that it is very difficult to cook. But this is a common myth! There are many recipes, not only tasty and healthy but also quick to prepare. For example, with our recipes from the nutrition section, you can cook flounder or salmon in a honey and soy marinade in just 15 minutes. 

  5. We hope that we convinced you, and today for dinner you will cook fish according to one of our recipes. And this will be your first step in the formation of a healthy lifestyle.

 

17 Feb 2022

Ten quick and healthy breakfasts that will not get better

What do you do when you don’t have time to cook breakfast in the morning? Or you don’t feel like eating at all, and even the common truth that you have to eat breakfast yourself and give dinner to the enemy doesn’t inspire you?!
There are many reasons to skip your morning meal. But the result is the same – instead of preparing and eating a quick and tasty breakfast from simple products, you again leave the house with an empty stomach. Meanwhile, nutritionists-nutritionists categorically declare that breakfast is a must.

 

Why breakfast is so important

Breakfast prepares your body for the day ahead. What you ate in the morning, such will be the return.
From a cup of coffee with a croissant, you will get an instant boost of energy. But after an hour you will feel hungry – simple carbohydrates quickly saturate with energy, but just as quickly and end their action.

Do not eat anything – even sadder. In the stomach, discomfort and even cramps may occur due to hydrochloric acid, which contains gastric juice.
Acid breaks down food, and if there is nothing to break down, it can damage the walls of the stomach. Lack of food disrupts intestinal motility – this provokes such troubles as bloating, dysbacteriosis and constipation.

The best option is a healthy, proper breakfast according to simple and tasty recipes. Your body will receive proteins, slow carbohydrates, healthy fats – in a word, everything it needs for normal life.

Proper breakfast – what is it

  • The morning meal should be nutritious so that the body receives the energy necessary for activity, at least 20-25% of the daily calorie intake.

  • Breakfast should be hearty, but not too dense, otherwise, instead of cheerfulness, you can get weakness and lethargy. The recommended amount of food is 300 ml of the main dish and 200 ml of a drink.

  • In different versions of quick breakfasts for every day, the following must be present:

    • proteins are the main builders of our cells;

    • slow carbohydrates – energy providers;

    • healthy fats – fuel for the brain, sources of energy, synthesizers of essential acids in the body.

    We’ve put together ten easy and delicious breakfast recipe ideas for you. Their preparation will take no more than 10-15 minutes, and you can prepare some dishes in the evening.

  • 0 best breakfasts

    Microwave oatmeal with banana

    Ingredients:

    • ½ cup oatmeal;
    • 1 banana;
    • 1 egg;
    • 1 tsp sugar.

    Cooking:

    Mash the banana with a fork, combine with the egg and oatmeal. Add sugar, mix everything. Put in the microwave for a couple of minutes – a simple delicious breakfast is ready.

  • Sandwich with avocado, beans and tomato

    If you cannot imagine your breakfast without a sandwich, you can not change the habit. But instead of white bread with sausage and butter, try our version. Fast, tasty, most importantly, healthy.

    Ingredients:

    • 1 slice of whole-grain bread;
    • half an avocado;
    • 2-3 cherry tomatoes;
    • 1 st. l. beans (boiled or canned); 
    • greenery;
    • salt, ground black pepper – to taste.

    Cooking: 

    Dry the bread in a pan. Mash avocado with a fork spread on a slice of dried bread. Decorate the sandwich with cherry halves and beans, sprinkle with salt, pepper, and chopped herbs.

  • Crispy omelet

    One of the most popular easy and quick breakfast recipes.

    Ingredients:

    • 1 egg;
    • 1 tbsp milk;
    • 50 g of hard cheese;
    • salt, ground black pepper to taste.

    Cooking:

    Prepare a mixture of eggs with milk, pepper and salt. Grate the cheese and cover the bottom of the cold skillet with it. Put on medium heat. As soon as the cheese starts to melt, pour over the egg-milk mixture and hold it under a closed lid for 2-3 minutes. Fold a cheese omelet in half and enjoy your breakfast. 

  • salmon toast

    Ingredients:

    • 100-150 g salmon;
    • 1 slice of whole grain bread;
    • ½ cucumber;
    • 5-10 g cheese (preferably with blue mold, but any soft variety will do).

    Cooking:

    Spread a dried slice of bread with cheese, put 2-3 thinly sliced ​​salmon strips on top. Garnish the sandwich with a sliced ​​cucumber.

  • Buckwheat porridge with yogurt, nuts and dried fruits

    Ingredients:

    • 4 tbsp. l. buckwheat;
    • 15-20 g of dried apricots, prunes, walnuts;
    • 180 g drinking yoghurt, no fillers.

    Cooking:

    In the evening, boil buckwheat until half cooked and fill it with yogurt. In the morning, add nuts, dried fruits and start a delicious and healthy breakfast. Seeds, fruits and berries diversify the recipe.

  • Tender zucchini pancakes with oatmeal

    Ingredients:

    • ½ cup oatmeal;
    • 1 zucchini;
    • 1 egg
    • ½ onion;
    • 1-2 tbsp. l. flour;
    • Dill;
    • salt.

    Cooking:

    Pour boiling water over oatmeal and leave for 10 minutes – until swelling. Coarsely grate the zucchini, drain the liquid. Mix all the ingredients, put in a pan and fry on both sides. The most delicious pancakes are hot, piping hot. Bon Appetit!

  • Fried eggs with tomatoes and sweet peppers

    Ingredients:

    • 2 eggs;
    • 1 bell pepper;
    • 1 tomato;
    • greenery;
    • salt to taste.

    Cooking:

    Wash the pepper, remove the seeds and cut into cubes. Put in a frying pan with vegetable oil and start frying. After 2-3 minutes, add the diced tomato to the pan and hold over medium heat for another 3-4 minutes. Push the vegetables aside with a wooden spatula and beat the eggs into the hole. Salt, cover with a lid and cook the dish over low heat until the desired doneness of the yolk. Decorate the scrambled eggs with herbs and serve.

  • Oatmeal with cheese and flax seeds

    Ingredients:

    • 1 glass of oatmeal;
    • 80 g of hard cheese;
    • 2 glasses of water;
    • ½ tsp flax seeds.

    Cooking:

    In order for porridge to be as healthy as possible, do not use oatmeal. The best option is rolled oatmeal. Rinse the cereal and fill it with water in a ratio of 1:2. Bring to a boil, salt and reduce heat. After 15-20 minutes, the porridge is ready. Add grated cheese, stir and let it brew for 5-10 minutes. To make the dish even healthier, add half a teaspoon of ground flax seeds to the porridge. 

    Agree that this is a very easy recipe for breakfast. 

Orange carrot smoothie with apple

Ingredients:

  • 1 green apple;
  • 1 orange;
  • 1 carrot;
  • 1 glass of orange juice;
  • 1 tsp honey;
  • ginger root.

Cooking:

Carrot, orange and apple cut into pieces and grind in a blender. Finely grated peeled ginger root. Combine the ingredients, add honey and orange juice, beat with a blender until smooth.

 

07 Feb 2022

Why is it important to eat a variety of foods?

Food should be varied.

  1. Comfortable doesn’t mean correct.
    Eating the same thing day after day is very convenient. However, it is important to know that for a long active and healthy life, our body needs a wide variety of nutrients and trace elements.
  2. Physiological need for a varied diet.
    The main recommendation of the World Health Organization: “Eat a variety of foods.” A wide variety of foods increases the likelihood that you will get enough of all the nutrients you need. According to a recent study conducted in Finland, children from a monotonous diet increase the risk of developing allergies and asthma.
  3. Psychological need for a varied diet.
    In addition to the physiological need for a variety of foods, there is a psychological need. Firstly, with a varied diet, a person does not get tired of eating the same thing. Secondly, the reduction of dietary restrictions leads to a reduction in episodes of uncontrollable overeating.
  4. Five main food groups.
    It is important to eat foods from all five major food groups.

    • Meat, fish, poultry, eggs, nuts;
    • Fruit;
    • Vegetables and legumes;
    • Bread, cereals, rice, pasta;
    • Dairy and sour-milk products, cheeses.
 

03 Feb 2022