Wellness Katie: healthy eating

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Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts
People make diets to lose weight, look for remedies to eliminate grains, but few are concerned about detoxifying the colon, and in reality something very simple.

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon


We share some juices that will help you have a healthy body, in addition to you also help you to have the ideal weight.

The doctor Alejandro Junger, founder of the Clean Method, states that when the body undergoes detoxification for 21 days with certain foods, the body regenerates 90 percent.

The most intoxicated organ is the colon, which is even damaged when you get too much bile.

That's why we share 3 juices that your colon will be thankful to consume for 21 days.

Are you ready?

Delicious pineapple juice


The juice of pineapple, celery, apple and aloe vera is ideal to start desinflamar and cleanse the colon, stimulates your peristaltic movements, improves your digestion and regularly eliminates toxins.

Ingredients

  • 1 cucumber
  • 1 glass natural pineapple, chopped
  • 1 red apple
  • 2 pieces celery
  • 1 lemon (juice)
  • 1 tablespoon aloe vera pulp

Blend all these vegetables and consume for 21 days.

Flaxseed juice with chlorophyll


If anything is extraordinary flaxseed is to detoxify, and its nutrients help to reduce inflammation of the colon due to its fiber that has

Ingredients


  • ½ glass of natural water
  • ½ glass of coconut water
  • 2 lemons (juice)
  • one tablespoon flaxseed
  • 1 tablespoon chlorophyll
  • 1 teaspoon agave honey (100% pure, no sugar added)


Mix everything in the blender and consume it for 21 days.

Cucumber juice with papaya


This is special to reduce inflammation of the colon, detoxify and above all will fill you with energy in your day.

Ingredients


  • 1 cup papaya
  • 1 tablespoon aloe vera
  • 2 lemons (juice)
  • ½ cup natural water
  • ½ coconut water
  • 1 teaspoon natural agave honey with no added sugar.


Mix everything in the blender and consume for 21 days.

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon


The egg is a particularly attractive food to delve into. It is full of nutrients and yet has been demonized for decades because of its high cholesterol and fat content and its unfavorable results in relation to cardiovascular disease in various studies. Although in recent years the stringent restrictions of yesteryear (which were almost banned) have been relaxed to some extent, there is much confusion about the appropriateness of their consumption.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


The egg is a cheap food, easy to obtain, which provides a large quantity and variety of proteins and fats (saturated, monounsaturated and poinnsaturated), cholesterol and many vitamins. With regard to cardiovascular risk, many analyses have been carried out depending on how it affects cholesterol levels, but this type of assessment is not very useful. Firstly, because it has been repeatedly demonstrated that the intake of eggs does not usually affect colestrol in blood in most people (not to mention the discrepancies that there are in some circles regarding the levels of cholesterol most recommended by studies such as this). Secondly, because it is more practical to skip the intermediate step of cholesterol and analyze directly what the studies say about its relationship with cardiovascular disease.

It is relatively simple to analyze the short-term effect of eating eggs frequently. Intervention studies show that they are mostly positive. If we refer to the long term, decades ago several researches were carried out that related their intake with an increase in cardiovascular risk. An article like this has even been published recently: Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease in 2010 (it is an opinion-review, not epidemiological) alerting of the risks of eating eggs, with the consequent subsequent discrepant responses (so that they later say that there is scientific consensus).

The problem with old epidemiological studies is that they did not isolate the effect and possible influence of other foods. That is, the increased risk could be caused by the egg, bacon, coffee or butter toast that usually accompanies eggs. Or by any other factor. This is highlighted by the probably best reviews that have been made on the subject and which I strongly recommend reading: A Review of Scientific Research and Recommendations Regarding Eggs (2004) and Egg Consumption and Coronary Heart Disease: An Epidemiologic Overview (2000).

As the methodology of the studies was refined, especially by separating in more detail the influence of different foods, the risk disappeared. It occurred most dramatically in the famous massive 1999 study "A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women," which followed nearly 120,000 people for 14 years. No increased cardiovascular risk was found among people who ate more than one egg a day (although it was found among people with diabetes).

How Many Eggs Is It Safe To Eat Per Day


Since then and over the last ten years most studies have reached similar conclusions.
On the other hand, in an analysis of what these risks socially mean, the 2009 review "A comparison of egg consumption with other modifiable coronary heart disease lifestyle risk factors: a relative risk apportionment study" calculated that limiting the number of eggs would, at best and for most people, reduce the risk by less than 1%. A really negligible impact.

A number of positive results that have been obtained among people with diabetes remain to be clarified. Let us hope that future research will shed light on this.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


In conclusion, my view is that there is no compelling evidence that eating eggs is a health risk, and they are an exceptional and affordable nutritional option. As I have said on other occasions, I think it is much more important to eliminate factors with a demonstrated increased risk: stress, sedentary lifestyle, smoking, obesity, refined carbohydrates, alcohol and so on. If you are very prudent, you can limit yourself to one egg a day, as all the most recent and rigorous studies do not find any risk up to this amount. It will be enough for you to watch your usual blood indicators and results to monitor how your body responds and if, as expected, you do not see anything out of the ordinary, you will even be able to increase this amount considerably without any problems.

You also don't need to emulate Margaret Tatcher, with her 28 eggs a week.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


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


Although it seems that a hot chicken soup helps during a flu, there are foods that contain essential nutrients for our defenses. Ingesting them in correct amounts can save us from more than one aversion.

Foods That Boost The Immune System and Help Your Defenses - Brazil nut


It is well known that what we eat has important and profound effects on our health, from the density of our bones to the performance of our brain. One of the fundamental principles is to provide our immune system with the ability to defend itself against bacterial, fungal and viral attacks. You can follow a "healthy" diet, have a good figure, strong teeth and, at the same time, defenses that defend nothing. Indian physician and researcher Ranjit Chandra of Memorial University of Newfoundland, Canada, published a study describing the relationship between food and our defenses: "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency in the world. "The three nutrients that play a major role in maintaining a good immune system are selenium, zinc and vitamin B6 (although they are not the only ones, for example iron is also involved, but to a lesser extent).

Selenium in nuts, mushrooms and cod

Why are Spanish farmers a bull? Higher genes? Maybe. Another option may refer to this habit of eating garlic as someone who eats pipes, raw and everything. This food is a good source of selenium, a chemical element of the nonmetals group. In a study published in "The Journal of Nutrition" by researcher John R. Arthur and his team, the Rowett Reseach Institute, explains that "selenium has great potential to influence our immune system. But in the scientific world, getting answers inevitably leads to new questions. John Arthur explains that "only when all the functions of selenoproteins are described will we be able to fully understand their role in maintaining optimal immune function. There are many foods (that we love) that are good sources of selenium. Here are some examples from data from the United States Department of Agriculture (USDA):

  • Garlic It contains 14.2 micrograms per 100 g. One third of the recommended daily amount.
  • Brazil nuts. These are selenium queens by far. 100 grams contain 1,917 micrograms (or almost the same, 2 milligrams), which is equivalent to 3,485.4% of the recommended daily amount.
  • Atlantic cod, dry and salty. It contains 147 micrograms of this nutrient, which far covers our daily needs.
  • Shiitake mushrooms. These Asian mushrooms, typical of Japanese cuisine, contain 46 micrograms (per 100 g), which practically covers the daily needs of our body.

Foods That Boost The Immune System and Help Your Defenses - Garlic


All are important, but B6 is fundamental

All nuts are appreciated for their nutritional values, more now that fats have lost that reputation for "bad" they had. Pistachios are distinguished among all nuts, not only for their taste (and price), but also for their high vitamin B6 content. One of its functions is to play an important role in the creation of antibodies. For this reason, as explained in his book "Let's buy lies" José Manuel López Nicolás, the European Food Safety Authority (EFSA) believes that you can advertise a product containing at least 15% vitamin B6 per day. with slogans like "help your defenses" or "help the immune system". Peppers are one of the kings of this vitamin, specifically a characteristic of Mexico, Chile pasilla (named for its dry, raisin-like appearance), but it is not the only one. 100 grams of these foods will provide us with all the vitamin B6 we need:

  • Salvia This spice is rich in this nutrient, since it contains 2.69 mg.
  • Spearmint Typical of some gastronomies... and mojito. It contains 2.58 mg, more than enough for our daily lives.
  • Piquillo pepper It contains 2.54 mg.
  • Pistachios Those already mentioned contain 1.70 mg, which exceeds 1.4 mg of the recommended daily amount.

Foods That Boost The Immune System and Help Your Defenses - Pistachios


A scarce and fundamental metal for us

Although with cheaper types starting to arrive from distant shores, oysters have traditionally been exclusive to the larger portfolios. Turns out their flavor and texture aren't the only thing special. It is one of the largest known food sources of zinc. Researcher Pamela J. Faker and her team at Michigan State University in the United States published a study in 2000 looking at the relationship between zinc deficiencies and immune system activity and how it affected the human body to restore normal levels of this micronutrient. "The results of more than three decades of work indicate that zinc deficiency causes a rapid decrease in the response of antibodies and immune system cells," says his research.

This makes it clear that a deficiency of this metal can cause us more than one headache. So much so that, in this study, the researcher says that "a lack of zinc in the diet can lead to an increase in the prevalence of opportunistic infections and mortality rates". To avoid these harmful consequences, we can resort to the following foods (per 100 g):

  • Raw oysters: contain 39.30 mg of zinc, almost 4 times more than the recommended daily amount.
  • Veal: it is very rich in this nutrient, containing the ribs, for example, 11.49 milligrams.
  • Pumpkin seeds. They contain 10.30 mg or, in other words, the total daily requirement.
  • Sesame flour. They cover our needs with 10.70 mg.

RELATED: 13 Foods That Can Prevent Cancer - Based on Studies


A balanced diet must include everything, not only the 'healthy' foods that cause visible effects in the mirror, but also those that really help us in times of need.

Foods That Boost The Immune System and Help Your Defenses



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