Wellness Katie: diet

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Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
The traditional Greek diet, formed by history and climatic conditions, meets the main criteria of an optimal diet: it has properties that promote health and is compatible with a sustainable environment.

The Greek Diet - The Key To a Healthier Life


In simple terms, the traditional Greek regime is based on:


  • High consumption of olive oil, which in Greece, more than in any other country, is extra virgin;
  • High consumption of unrefined vegetables, legumes, fruits and cereals;
  • Preference for fish over meat;
  • Emphasis on feta cheese and yogurt, instead of other dairy products;
  • Moderate consumption of wine, especially during meals.


Prototype of the traditional Mediterranean diet


The properties that promote the health of this diet have been documented among many populations, and at different times in history. In the late 1960s, the original work of Ansell Keys (a renowned scientist who studied the impact of diet on health) on the Greek population gave weight to the idea that the traditional Greek diet represents a distinguished prototype of the traditional Mediterranean diet.

The traditional Greek diet has been found to increase longevity and protect against serious diseases, such as coronary heart disease and many types of cancer.

Recent studies have also recognized the Greek diet for its health-promoting attributes. In addition, scientists have shown that there are two factors that play an important role in a healthy diet:


  • Combination of dietary intakes
  • High quality food components.


SEE ALSO: Paleo Diet vs Mediterranean Diet

High quality

Greece can rightly be proud of the high quality and supreme taste of many of its food products, including olive oil, dairy products, vegetables and fruits. But they are not only the products that form the most important components of this famous diet. Many traditional Greek recipes and sweets have an impressive array of beneficial properties. The unexpected nutritional properties of many Greek dishes are just now recognized.

The Greek Diet - The Key To a Healthier Life


If life gives you lemons, make a lemon cheesecake out of them. And best of all one without sugar and in low carb, with 2,4g carbohydrates per 100g!

Low Carb & Keto Lemon Cheesecake


The cake is really simple and super delicious!

It is 100% Low-Carb & Keto, gluten-free & without added sugar!

Ingredients:

For the bottom
  • 3 eggs
  • 80 Almond flour
  • 20 Coconut flour
  • 60g -80g Erythritol
  • 60 butter
For the quark filling
  • 5 eggs
  • 160g Erythritol
  • 650g quark
  • Juice & peel of a lemon

Keto Lemon Cheesecake Recipe

  1. Put all the ingredients for the base in a mixing bowl and knead everything until it becomes a smooth dough.
  2. Now take your baking tin and line it completely with baking paper.
    Spread the dough evenly over the entire bottom of the baking tin. You don't have to form an edge.
  3. Bake the base for about 10 minutes at 175 degrees circulating air.
  4. First grate the zest of the lemon with a fine grater and then squeeze out the juice.
    Make sure it is an organic lemon, because you want to eat the peel 😉
  5. Now put all the ingredients for the quark filling in a bowl and whisk everything until a homogeneous viscous mass is obtained.
  6. Pour this mixture completely onto the baked base.
  7. Bake the cake on the middle shelf for another 30 - 40 minutes.
    Each oven is a bit different, so watch the cake after 30 minutes and take it out as soon as it starts getting dark 🙂
  8. Allow the cake to cool for 2-3 hours and set before taking it out of the tin.
Low Carb Lemon Cheesecake Recipe


Tip: If you put some lemon slices as decoration on it, it looks particularly pretty!

Nutritional values per 100g :

Per 100g
Calorific value                                                  KJ / kcal
KJ                                                                      684.7
kcal                                                                    163.7
Fat                                                                      11.8
of which saturated                                              5.6
Carbohydrates                                                    13,3
of which sugar                                                    2.2
of which polyols                                                 10.9
Protein                                                                10,7
Salt                                                                      0,0

We are very happy when many people imitate our recipes 🙂
Share them with other ketarians and those who want to become ketarians! Please remember to link or mention in it. Developing recipes is a lot of work and it would be great if this can be traced back to us!

Low Carb and Keto Lemon Cheesecake Recipe

Low Carb & Keto Lemon Cheesecake Recipe


What should we eat in the summer months and what foods are banned at this time of year? "The answer is not reduced to one, but has different nuances depending on each person and their habits," explains María José Tapia, a member of the Nutrition area of the Spanish Society of Endocrinology and Nutrition (SEEN):

10 Healthy Habits To Take Care of Your summer Diet


1. Be hydrated. This specialist reminds us that adequate hydration is essential and that is why we must increase our intake of water as well as of fruit and vegetables in the form of gazpacho or cold soups.

2. Follow the Mediterranean diet, also on holidays. "It could be summed up as using olive oil as the main fat of addition, eating fruits, vegetables, bread and other foods from cereals (pasta, rice and especially whole-grain products) or pulses on a daily basis, moderating the intake of red and processed meats by replacing them with fish and eggs, promoting the intake of unprocessed foods and dispensing with sweets and cakes," Tapia says. In his opinion, this nutritional pattern should be maintained because of its health benefits such as the prevention of obesity and cardiovascular disease.

3. Eat seasonal fruits and vegetables. At this time of year there are many fruits and vegetables that, in addition to hydrating us, are very low in calories. Mid-morning and mid-afternoon are good times to eat pieces of fruit such as watermelon or melon portions that despite their sweet taste are low in added sugars and suitable for people with diabetes.


RELATED: Fruits and Vegetables Protect the Heart



4. Eliminate caloric drinks. To control weight, calorie-containing beverages such as alcohol, sweetened soft drinks, and even those labeled as non-alcoholic products should be avoided altogether. The SEEN suggests replacing them with water and infusions.

5. Moderate meat consumption. It is advisable to eat more fish rations than meat rations per week, especially to limit red meat dishes. In particular, it is recommended to take fish five or six times, of which at least three should be oily fish.

6. Take care of the quantities. Try not to overdo the amount of food and avoid large meals. "We must control the intake of those foods that, although healthy, provide a lot of calories if eaten in excess such as fruits, vegetables, pasta or rice".

7. Choose simple recipes. In order not to increase the caloric intake, the way of preparing the dishes must be simple. Taking raw vegetables, for example, is the best way to take advantage of all their vitamins and minerals.

8. Do not abuse fats. The SEEN indicates that it is not necessary to eliminate them but to reduce the quantities and incorporate them into the diet through olive oil. In addition, the way of cooking directly conditions its consumption, so it is best to opt for grilled, juice or cooked dishes.

9. Eat ice cream occasionally. It is recommended to take them in a timely manner and knowing their nutritional composition. In the case of desserts or snacks, it is best to replace ice cream with fruit or dairy desserts. Experts remember that both sweets and ice cream are not essential foods in a balanced diet.

10. Increase physical activity. In order not to gain weight, it is important to do moderate or light physical activity at least four or five times a week. With the good weather, you can take advantage of it to do outdoor sports but always avoiding the central hours of the day.

The expert reminds us that once the summer is over, "we must continue to maintain a balanced diet and healthy lifestyle habits in order to maintain an adequate physical condition that allows us to resume our normal work activity and routines normally".

SEE ALSO: How I Lost 17 Unwanted Pounds

10 Healthy Habits To Take Care of Your summer Diet


Are you looking for an effective diet that allows you to lose weight quickly? There are many diets that promise to help you regain your ideal weight without much effort

Experience has taught us that espresso diets don't work, but these ten breakfasts will help you lose weight quickly.

Easy to prepare, nutritious breakfasts, Want to Know More, Stay till the end Remember to Share This With Your Friends.

10 Low-Calorie Breakfasts To Speed up Metabolism and Lose Weight


Ten low-calorie breakfasts that will make you lose weight quickly


Here are ten recipes to help you prepare delicious low-calorie breakfasts that will speed up your metabolism and make it easy to lose weight.

1. Eggs with sautéed vegetables: In a frying pan with a little oil, place the vegetables of your choice with thyme and salt, sauté them and add 2 eggs at the end.

2. Melon with yogurt and cereals: To prepare this recipe, cut a melon into small pieces which you will mix with a glass of yogurt and 30 grams of cereals.

3. Yogurt, strawberries, banana and almonds: In a blender place a banana, eight almonds, fifty grams of strawberry and a glass of yogurt; beat everything and enjoy this delicious drink.

4. Cinnamon and quinoa apples: Cook the quinoa until it is al dente, then add two caramelized apples and sprinkle them with cinnamon powder, a delight for the palate!

Avocado and eggs


5. Avocado and eggs: This recipe only requires that you take some boiled eggs and combine them with half an avocado. Season with lemon, salt and a little olive oil.

6. Asparagus with salmon: This is a real low calorie but very nutritious breakfast, combining 100 grams of salmon with 150 grams of asparagus in a dish.

7. Super complete breakfast: Add in a bowl thirty grams of oats, two tablespoons of chia, one hundred and fifty grams of hazelnut milk, goji berries and honey.

8. Tofu and eggs: Take the chopped tofu and fry it with oil, onion, garlic, mushrooms, corn and peas. Then, beat the eggs and pour them on top; stirring constantly.

Egg and spinach omelette


9. Egg and spinach omelette: You must cook the fresh spinach first for five minutes and then add two whipped egg whites. Stir until well cooked.

10. Cottage cheese: This is an excellent choice for breakfast. All you have to do is spread a hundred grams of this cheese on a slice of bread. You'll be more than satisfied.


RELATED: Low Carb Desserts - Low Carb Coconut Chia Pudding with Goji Berries

Thank you for taking the time to read this article. If you used this information, share it with your friends and family.

10 Low-Calorie Breakfasts To Speed up Metabolism and Lose Weight


If you want to get in shape for a special occasion, or just want to get fitter in general, the cucumber diet is just the thing for you!

The Cucumber Diet - the 7-day plan


THAT'S HOW IT'S DONE


Clearly, with this form of diet, fresh vegetables are the main ingredients and can be eaten in bulk. The cucumber helps cleanse your intestines, aids digestion, detoxifies the body, eliminates water retention and boosts your metabolism. If you also want to do something for your skin, you're in the right place with cucumbers.

Breakfast

Mix 200 g sliced ​​cucumbers with a skinny yogurt. If you are still hungry after that, you can eat two peaches or one apple. The whole thing is accompanied by a cup of green tea.

Lunch

The lunch consists of a large bowl of cucumber salad and a slice of toasted whole wheat bread. To add a little more variety to the diet, you can replace the bread with boiled potatoes.

Variants: three slices of toasted wholemeal bread with tuna or 2 eggs with 150 g of white meat.

Afternoon snack

Fresh fruit, fruit salad and smoothies are particularly suitable for this.

For a delicious smoothie with cucumber we would even have a recipe in store, you for it:

  • 1 cucumber
  • 20 g of almonds
  • 1 apple
  • ginger
  • a handful of spinach
  • Almond milk to dilute

This smoothie is a source of iron, calcium, fiber, magnesium, vitamin A, vitamin K, vitamin C, vitamin B, vitamin E and many more. Mix all ingredients with a blender or blender.

Dinner

Prepare a fruit salad with 300g of fruit. In addition you eat 200g yoghurt. If you want, hand over a handful of walnuts.

It is important that you drink a lot of water and unsweetened herbal tea throughout the day.

RELATED: Health Benefits of Cucumber Water

The Cucumber Diet: the 7-day plan


Diets are generally indicated by nutritionists as they are experts in the proper diet for the body. It is very important that before starting a diet we go to them to know what are the parameters that we must follow to obtain the best results. However, the issue of weight loss is not only a matter of nutrition, it also has to do with other areas of health.

Cardiologist Recommends This Diet With Which You Will Lose 22 Pounds in one Week!


Cardiology is a branch of medicine that studies the heart and circulatory processes. Cardiologists should be visited to see how our heart is doing before starting a strict diet. When our body undergoes changes in habits, some problems can occur that must be dealt with quickly.

Overweight is a common problem nowadays and requires to be studied and controlled in different specialties. This disease is linked to most heart attacks and that is why a cardiologist has taken on the task of creating a diet that, along with exercise, can help you lose weight without damaging your heart.

Here's how to follow this diet, take note. For breakfast and snacks you can choose the infusion you prefer and must be accompanied by fruit that can be: peach, pear, orange, melon or watermelon. But bananas or grapes should never be included in these meals. In addition, a lot of water must be consumed. Add olive oil to salads and sweeten your infusions with sweeteners.

Day 1:

Breakfast
- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

Lunch
- 1 egg, cooked in any way, except fried
- 1 cup of yogurt with fruit
- 1 orange

Dinner
- Tomato salad, hard-boiled eggs, ½ cucumber or 1 small lettuce plant
- 2 slices of bread

Day 2:

Breakfast
- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

Lunch
- 1 egg, cooked in any way, except fried
- 1 cup of yogurt with fruit
- 1 orange

Dinner
- 125 grams of grilled or roasted beef
- 1 tomato
- 1 slice of bread
- 1 orange

Day 3:

Breakfast
- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

Lunch
- 1 hard-boiled egg and cucumber salad
- 1 cup of yogurt with fruit
- 1 orange

Dinner
- 125 grams of grilled or roasted beef
- 1 tomato
- 1 slice of bread
- 1 orange

Day 4:

Breakfast
- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

Lunch
- 120 grams of fresh cheese
- 1 slice of bread
- 1 tomato

Dinner
- 125 grams of grilled or roasted beef
- 2 tomatoes
- 1 apple
- 1 slice of bread

Day 5:

Breakfast
- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

Lunch
- 200 grams of grilled or baked meat or fish
- 1 carrot and tomato salad
- 1 slice of bread

Dinner
- Carrot salad, tomatoes, cucumbers
- 1 boiled or baked chicken breast
- 1 slice of bread

Day 6:

Breakfast
- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

Lunch
- 200 grams of grilled or baked meat or fish
- mashed potatoes and pumpkin
- 1 slice of bread
- 1 fruit of your choice

Dinner
- Carrot, tomato, cucumber and hard-boiled egg salad
- 1 portion of tuna
- 1 slice of bread
- 1 apple

Day 7:

Breakfast
- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

Lunch
- 200 grams of grilled or baked chicken or fish
- Lettuce, tomato and carrot salad
- 1 slice of bread
- 1 fruit of your choice

Dinner
- Carrot, tomato, rice and hard-boiled egg salad
- 1 slice of bread
- Fruit salad

Cardiologist Recommends This Diet With Which You Will Lose 22 Pounds in one Week


RELATED: How I Lost 17 Unwanted Pounds

Cardiologist Recommends This Diet With Which You Will Lose 22 Pounds in one Week!



Although there was a suspicion that a high consumption of fruits and vegetables would be beneficial for cardiovascular health, it has been a study published in the prestigious European Heart Journal, which has been able to demonstrate this sufficiently. However, despite the forcefulness of their results, reasonable doubts about the nutritional properties of these foods with regard to their cardioprotective effect have not been dispelled.

Fruits and Vegetables Protect the Heart


The objective of the European Prospective Study on Nutrition, Cancer and Cardiovascular Disease (EPIC) was to verify a possible relationship between fruit and vegetable consumption and the incidence of ischemic cardiovascular disease and stroke.

For 8.4 years, 313,074 people of both sexes were monitored and observed in several European countries, including Spain. Participants were invited to consume at least eight daily servings of fruit and vegetables of 80 grams each. At the end of the study, it was found that the subjects, without a history of stroke or cardiovascular ischemic disease, had managed to reduce by 22% the risk of suffering a clinical episode affecting the coronary arteries (angina or infarction) or the cerebral arteries (ischemic or hemorrhagic stroke) in relation to another group of subjects with similar clinical characteristics in which the consumption of fruit and vegetables was significantly lower (less than three portions per day). It was concluded that for each piece of fruit and vegetable consumed per day, weighing 80 grams, a cumulative risk reduction of 4% was achieved.

How fruits and vegetables reduce cardiac and cerebrovascular events

The facts show that a high intake of fruits and vegetables does not reduce total cholesterol levels, nor does it lower LDL (bad cholesterol) or raise HDL (good cholesterol) levels, nor does it have any direct action on triglycerides. Consequently, it is not through a reduction in cholesterol that a diet rich in fruits and vegetables lowers rates of cardiovascular or cerebrovascular clinical episodes. This lack of causal link has led researchers to speculate on other factors that are enhanced by this type of food. Thus, a diet rich in fruits and vegetables increases potassium and magnesium concentrations, which protect against heart rhythm disorders, while reducing the intake of sodium whose association with high blood pressure is well established. In addition, the high concentration of antioxidants may play a protective role against ischemic vascular disease. On the other hand, the rich fibre content provided by this type of food favours intestinal transit and therefore reduces the chances of developing inflammatory phenomena, while competing with intestinal fat absorption. If this type of food is supplemented with nuts, rich in omega-3 and 6 acids, the protective factor of the vegetable diet is enhanced.

In short, although it is not clear what the mechanisms of action derived from the Mediterranean diet (rich in fruits and vegetables) are, the consequences are not only well known, but there is growing clinical and epidemiological evidence that these healthy eating habits provide undeniable protection against cardiovascular disease.


RELATED: Heart Health - Lowering Triglyceride Levels Quickly

Indispensable food in the daily diet

Other good health campaigns recommend eating at least five pieces of fruit a day, as well as a vegetable or salad plate and about 40-50 grams of nuts (walnuts, hazelnuts or peanuts).

Let's accept as excellent these advices that, in addition, are easy to carry out in a country like Spain where the vegetable garden is so rich in this kind of products. However, it would be necessary to obtain financial aid from the health authorities in order to reduce prices and make fruit and vegetables into basic necessities so that they would be within the reach of the entire population. Similarly, it is highly desirable that vending machines for snacks, in which industrial bakery predominates, were replaced or supplemented with fresh fruit, and this is also mandatory in those dispensers near schools or children's areas.


Reference

Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study

Fruits and Vegetables Protect the Heart


Low Carb Coconut Chia Pudding with Goji Berries


Delicious low carb coconut chia pudding with goji berries. Perfect as a low carb breakfast. Just prepare it in the evening and enjoy it the next morning...

Low Carb Desserts - Low Carb Coconut Chia Seed Pudding with Goji Berries


Preparation:

  1. We used coconut milk without emulsifiers (only coconut and water). Therefore, the coconut and the coconut water must first be mixed together and briefly heated to form a uniform liquid.
  2. If you want to sweeten the mixture extra, it would be good to heat the birch sugar as well (this is how the birch sugar dissolves).
  3. Mix the coconut milk, chia seeds, bourbon vanilla and cinnamon and leave to soak for 20 minutes at room temperature.
  4. Stir once after 20 minutes. Fill the mixture into four small bowls or glasses and place in the fridge for about 1 hour so that the pudding can stick.
  5. Then spread goji berries as desired on each bowl/glass.
  6. Preparation time: about 10 minutes plus 1 1/2 hours swelling and cooling time

Ingredients:

  • 400 ml coconut milk
  • 4 tbsp chia seeds
  • Goji berries at will
  • Birch sugar (xylitol) as desired
  • 1 tsp bourbon vanilla (ground)
  • 1 tsp cinnamon
Low Carb Desserts - Low Carb Coconut Chia Seed Pudding with Goji Berries - Delicious low carb coconut chia pudding with goji berries. Perfect as a low carb breakfast

RELATED: Red Pepper and Spring Onion Hummus Recipe

Low Carb Desserts - Low Carb Coconut Chia Pudding with Goji Berries