Food Facts

Today, the topic of vitamins is becoming more relevant than ever, along with the growing popularity of specialized diets, exercise programs and daily routines. It’s important to start by looking after your health on a regular basis, not when something hurts or bothers you. Prevention and timely delivery of tests will help eliminate deficiencies that will negatively affect well-being. All information is advisory in nature and is not a guide to action. Consult with your doctor or endocrinologist who will take a complete history, prescribe the necessary tests and determine the vitamin deficiency in your particular case. (more…)

Seven unusual recipes are enough for exactly one week – experiment!

Polly porridge with fruit
Ingredients: spelled, water, fruit, honey.

Soak the cereal in warm water and leave overnight. In the morning, pour boiling water over the finished spelled, salt. Simmer over low heat for about 20 minutes. Drain the liquid, transfer to a plate. Add sliced ​​fruit or chopped nuts. Stir, add honey, a teaspoon of ghee oil, or whatever.

Berry parfait
Ingredients: Greek yogurt, granola, berries, honey, or maple syrup.
Take a cup or tall container. Put the yogurt on the bottom of the dish, the next layer – berries and granola. Add a teaspoon of honey, syrup, or peanut butter.

Buckwheat porridge with chia
Ingredients: Chia seeds, hemp seeds, buckwheat, dried cranberries, vegetable or regular milk.

Boil buckwheat and transfer to a plate. Add the rest of the ingredients and cover with milk. You can also add almond petals or coconut flakes.

Scramble with goat cheese
Ingredients: eggs, goat cheese, butter, ground pepper, spinach, cherry.

Melt the butter in a skillet, sauté the spinach and cherry tomatoes. You can add pepper or jalapenos. Add eggs, salt and pepper. Cook the scramble, stirring constantly: it should be thick by the end. Remove pan from heat, add goat cheese, stir. Serve with toast.

Roll with egg and spinach
Ingredients: Eggs, spinach, whole grain pita bread or tortillas, cheese, olive oil.

Fry the spinach lightly in a little oil. Whisk the eggs and one white, add to the spinach when curdled. Add cheese. Season with salt and pepper, stir. When the omelet is ready, divide into tortillas in portions. Spread in small amounts to keep it from falling out. Cut the rolled rolls in half.

Quinoa porridge with turmeric
Ingredients: Quinoa, Turmeric, Cinnamon, Ghee, Chia Seeds.

Boil the quinoa in water or milk, add all the ingredients and stir. Top with a piece of ghee.

Chia pudding
Ingredients: Chia seeds, plant milk, honey, mango, nuts, or almond petals.

Pour milk over the chia, add honey and refrigerate for a few hours or overnight. When the pudding has set, garnish with cubes of mango or other fruit. Add chopped nuts.

Tofu Scramble
Ingredients: tofu, cherry, spinach, turmeric, salt.

Chop tofu, fry in a pan. Chop cherry and spinach, add to skillet. Salt, add spices to taste, two tablespoons of water. Stir until the tofu turns yellow. Throw in the tomatoes, cook until soft. Add spinach. Stir and leave under the lid for a minute. Serve with whole-grain bread.

A healthy lifestyle is gaining popularity every day. An important component of health is proper nutrition. In addition to choosing a diet and creating a meal schedule, proper nutrition can include fasting days. The stomach and intestines are stressed daily by digesting solid food, and a day without solid food will give them the opportunity to rest and relax. But the quality of digestion depends on the state of the digestive tract.

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Ingredients: two lemons, two tablespoons of sugar, one and a half liters of water, ice.

Wash and slice the lemons, whisk in a blender with sugar, cold water and ice. If you use warm water, the lemon can taste bitter. Stir until smooth. Strain through a sieve, pour into glasses and garnish with lemon wedges, sprigs of mint or basil.

Ingredients: liter of water, lime, mint sprigs, sugar to taste, ice.

Squeeze lime juice, mix in a blender with mint, sugar. Dilute with water, add ice, pour in portions.

Ingredients: three lemons, dried lavender flowers, two tablespoons of sugar, water.

Pour two cups of water into a saucepan, add sugar and lavender. Simmer over medium heat until boiling, reduce heat to low, simmer for another 5 minutes. Remove the lemonade from heat, cover and let sit for an hour. Strain into a separate bowl, squeeze lemon juice there. Add remaining water, stir. Pour into a jug, add ice, remove to cool in the refrigerator.

Ingredients: two mangoes, half a tablespoon of syrup, five lemons, a liter of kombucha or soda water.

Squeeze lemon juice, chop mango, chop until puree. Mix everything in a blender with the syrup until smooth. Pour into a container and refrigerate. Then pour in portions, add ice and kombuchi.

Ingredients: three lemons, a liter of green tea, mint, water.

Pour the tea into a jug, squeeze out the lemon juice, add the mint leaves and water. Refrigerate for 30-40 minutes, until completely cooled. Pour into glasses, add ice cubes, mint leaves.

Ingredients: lemon, a bunch of purple basil, a spoonful of sugar, two liters of water, ice.

Cut the lemon into slices, separate the basil leaves. Boil water, add leaves, lemon and sugar. Bring to a boil again, remove from heat and leave covered for 10 minutes. Take out the lemon, leave for half an hour. Strain the lemonade, cool, pour into glasses. Add ice cubes to each.

Ingredients: two lemons, a glass of mint, two tablespoons of sugar, pieces of watermelon.

Divide the lemons into slices, squeeze the juice into a container, remove the slices there. Add mint leaves and sugar, stir until the latter melts. Beat the watermelon with a blender until puree, strain the juice, add to the common jug. Refrigerate for a couple of hours. Serve with ice cubes.

Ingredients: fresh strawberries, a liter of water, four lemons, half a teaspoon of sweetener.

Squeeze lemon juice, cut strawberries into small wedges. Add water, lemon juice, and sweetener to a large bowl, to taste, so it doesn’t taste too sweet. Add chopped strawberries and ice. Grind the drink in a blender if desired, or leave it there with strawberry chunks.

Ingredients: water, two lemons, cold coffee, two tablespoons of sugar, tonic, crushed ice.

Add sugar, lemon zest to a small saucepan, cover with water. Bring to a boil to dissolve the sugar. Squeeze a tablespoon of lemon juice, pour cold coffee and tonic into a saucepan. Refrigerate. Serve over ice and garnish with lemon slices.

Ingredients: three lemons, two grapefruits, half a spoonful of honey, a few glasses of water.

Combine honey and water in a small saucepan. Leave on medium heat, stirring constantly, until the honey dissolves. Squeeze the juice from the grapefruit and lemons, leaving a few citrus wedges. Mix the drink from the saucepan along with the citrus juice. Transfer to a large container or pitcher and stir. Add the pre-set citrus wedges.

Who is the 1800 kcal menu suitable for?

The 1800 kcal menu is suitable for both men and women. For men, such a figure will create a deficit and help lose weight. In women, most often, such a calorie rate will work to maintain weight, and for girls with very low weight, it will help to gain weight.

So, a 1800 kcal menu is fine:

• girls with average height and build;
• slender, thin people who want to gain weight;
• men at the stage of losing weight or active drying;

1800 kcal menu

Breakfast

Millet porridge with pumpkin in milk 250 g (192 kcal)

Whole grain bread – 40 g (85 kcal)

Butter – 10 g (72 kcal)

Americano – 250 ml (2 kcal)

Total: 351 kcal

Snack:

Pear – 200 g (84 kcal)

Natural yogurt – 120 g (80 kcal)

Total: 164 kcal

Dinner:

Bulgur pilaf with chicken – 260 g (364 kcal)

Greek salad – 150 g (152 kcal)

Total: 516 kcal

Snack:

Cheesecakes – 160 g (271 kcal)

Blueberries – 100 g (35 kcal)

Tea – 200 ml (2 kcal)

Total: 308 kcal

Dinner:

Stewed pollock with vegetables – 160 g (215 kcal)

Durum wheat pasta – 220 g (246 kcal)

Total: 461 kcal

Important! Remember to drink water. The amount of water is calculated individually: 30 ml per 1 kg of body weight.

Information about the intense heat and scorching sun delights sunbathers and upsets those with health problems. But you need to be careful with both categories of people: because of the high temperature, the heartbeat increases, the pressure rises, the blood thickens, the body dehydrates. This can provoke heatstroke, blood clots, even in people with iron health.

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Tightened, raised arms are becoming a goal for many who play sports. Handwork is not only about aesthetics: posture, metabolism, and coordination are improved in the process. Olga Likhareva, coach of REBOOT sports studios, shares an effective complex that everyone will repeat.

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Proteins are your muscles, bones, and all the soft tissues of your body. Most of them are found in meat, tuna, shrimp, eggs, and cheese. The author of the book “Lose Weight and/or Survive”, nutritionist and fitness trainer Victoria Borovskaya claims that in order to maintain a healthy level of proteins in the body, you need to eat at least 0.8 g of protein per 1 kg of body weight.

But what about those who give up animal products? For example, you are a vegan or you observe all religious fasts every year, so do not eat meat, eggs, or fish. You may be fasting right now. The biggest danger in such a diet is protein deficiency.

How to recognize a protein deficiency and what it threatens

A lack of protein causes irreparable harm to the body, so it is important not to overlook the symptoms and balance your diet in time.

The first symptom is PERMANENT HUNGER. Many people know this feeling for themselves: food does not bring a feeling of satiety, hunger becomes uncontrollable. We are trying to quickly seize this sensation with something high-calorie (for example, sweets), and meanwhile, hunger must be compensated for with protein products.

The lack of protein over time becomes noticeable and visually: THE CONDITION OF THE HAIR, NAILS, SKIN WORSENS . Chronic protein deficiency also leads to a general decrease in immunity: the body simply has nothing to build immune cells and antibodies from. As a result – frequent colds, dermatitis, allergies. Constant weakness appears, the person gets tired quickly, there is not enough strength for anything.

In the future, a lack of protein can provoke the development of a number of diseases – for example, osteoporosis of the lower jaw. And, of course, there can be no question of any growth of muscles and connective tissue in such conditions. I believe that the more serious consequences of a protein deficiency within the framework of Lent, lasting 48 days, will not come.

How to replace animal protein

• SOY PROTEIN. Today it is the best substitute for animal protein, as close as possible to it in terms of amino acid composition. Soy protein is easy to digest. Another important plus: semi-finished soy protein products will diversify the lean table.
• OTHER VEGETABLE PROTEINS. Here in the first rows are legumes: peas, chickpeas, beans, lentils. A good percentage of protein in cereals and seeds (quinoa, sesame), in nuts. Even some vegetables and herbs contain protein: spinach, broccoli.
• PROTEIN SHAKES. I am a proponent of eating protein powders only when needed, and protein shortages in fasting are just such a case.

The abrupt transition from animal protein to vegetable protein can cause unpleasant reactions from the gastrointestinal tract. Do not be alarmed, this is normal! Fasting lasts long enough for the body to adapt. And the introduction of certain foods into the diet will help minimize intestinal discomfort.

• FLAXSEED is a popular gut calmer. With an enveloping effect, flax seeds normalize peristalsis.
• PRUNES stimulate the digestion of food, an excellent aid in constipation.
• BROWN RICE is a natural sorbent that helps to remove harmful substances from the digestive tract.
• SPINACH contains healthy fatty acids. They perfectly relieve inflammation of the gastrointestinal tract, improve digestion and participate in the prevention of gastritis.

What is at the post

I offer you the TOP products and food groups that you should definitely include in a lean diet.

• FOODS RICH IN B VITAMINS, important for the growth and maintenance of muscle mass. The champions here are salmon, mackerel, sardines. During Lent, fish is allowed on two holidays: Annunciation and Palm Sunday. I advise you not to miss this opportunity to feed on vitamins!
• LEGUMES OF ALL VARIETIES AND TYPES. Beans, beans, and chickpeas in your diet are a great way to eat your protein intake. Legumes are also rich in fiber, which is essential for gut health.
• BUCKWHEAT. Number 1 among cereals in terms of protein content: here it is 12 g per 100 g of cereals. And buckwheat is also a storehouse of usefulness, there are vitamins B1, B2, PP and E, copper, iron, calcium, manganese, zinc, and phosphorus.
• OTHER CEREALS: oatmeal, pearl barley, barley, wheat, quinoa, spelled, etc. In general, cereals are an excellent source of carbohydrates, which are essential in the diet as a source of energy.
• BANANAS. Among all the fruits, I want to highlight them especially, because bananas are rich in fiber and potassium, protect the gastric mucosa, and improve digestion. And they perfectly saturate!
• NUTS AND SEEDS: almonds, pecans, hazelnuts, walnuts, sunflower seeds, pumpkin seeds, etc. They are all excellent sources of healthy fats, micronutrients, and macronutrients.
• WATER. My universal recommendation is strong for everyone: drink enough water (one and a half to two liters for a conditionally healthy person)!

How to change your training regimen

Great Lent is the strictest of all Orthodox fasts. Given all the nutritional restrictions, it is very important to assess the strength of the body sensibly and not set yourself impossible fitness tasks at this time.

I strongly advise against setting records. You do not need large weights in strength, avoid long exhausting cardio loads. Perhaps fasting is also not the time to address fundamentally new loads. If you are doing strength training, then I recommend adjusting your training regimen: reduce weights and increase the number of repetitions.

You should not set yourself the task of building muscle mass. The most important thing with dietary restrictions – whether fasting or otherwise – is to maintain pre-existing muscle mass. Let your workouts help you keep your body in good shape – without compromising your health.