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Zingy salmon & brown rice salad

Zingy salmon & brown rice salad
Zingy salmon & brown rice salad

Prep:15 mins
Cook:25 mins
Skill level EasyServings Serves 3 - 4

200g brown basmati rice
200g frozen soya beans, defrosted
2 salmon fillets
1 cucumber, diced
small bunch spring onions, sliced
small bunch coriander, roughly chopped
zest and juice 1 lime
1 red chilli, diced, deseeded if you like
4 tsp light soy sauce


Cook the rice following pack instructions and 3 mins before it’s done, add the soya beans. Drain and cool under cold running water.
Meanwhile, put the salmon on a plate, then microwave on High for 3 mins or until cooked through. Allow to cool slightly, remove the skin with a fork, then flake.
Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans. In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.
Recipe from Good Food magazine, July 2011

Foods That Help Against Common Cold

Foods That Help Against Common Cold

Garlic has been shown to reduce the chances of catching a cold , and can help patients to recover faster from cold. It is most effective when eaten raw , but you can buy capsules of aged garlic extract instead. Garlic can also boost your mood, repairing your body after exercise, and enhance sexual performance .

Fatty fish like salmon , mackerel and tuna - high in omega 3 help fight colds and flu. Research shows that taking fish oil supplements for a period of 3 months reduces the inflammation that causes colds and reduces symptoms of anxiety that weaken the immune system.
Fatty fish

Citrus fruits like oranges , grapefruits , lemons and limes provide lots of vitamin C. It has been shown to reduce the duration of a cold for about a day when vitamin C is consumed at the first sign of the disease. Vitamin C has also been found to reduce the risk of heart disease.

Citrus fruits

Foods That Help Fertility

Foods That Help Fertility

Maca is a root vegetable from the Peruvian highlands that looks like a radish . The plant is known as a natural Viagra and helps balance hormones and prepare women for pregnancy and IVF . Maca provides an instant energy boost and higher doses can have a relaxing effect on the heart .
image source 

Royal Jelly is a super food that can increase the quantity and quality of eggs produced . Women are advised to take royal jelly for more than 3 months prior to natural conception or IVF treatment . WARNING : Please do not take royal jelly if you are allergic to bee products .
image source:wikipédia

Shellfish contain vitamin B12 has been shown in studies to help strengthen the endometrial lining reducing the risk of miscarriage . Seafood is a great source of zinc and can be used to treat damaged skin after injury . It also plays a vital role in prostate health .

Foods That Help Against High Cholesterol

Foods That Help Against High Cholesterol

Almonds play a role in helping to lower cholesterol. Properties in almond skins protect against LDL cholesterol (the bad cholesterol) and may reduce the risk of heart disease. The fiber structure of almonds may also prevent weight gain . Try eating a handful of almonds a day .

Avocados have also been shown to reduce the production of LDL - the bad cholesterol and raise good cholesterol which have slightly raised cholesterol. Avocados may also offer protection against breast cancer , heart disease and stroke and help digestion .

Beans and lentils have been shown to lower levels of bad cholesterol dramatically when consumed as part of a low fat diet. They are also rich in nutrients and preventive properties that help fight aging and diabetes. Try adding beans and lentils to salads, soups or stews.

Beans and lentils

Foods That Help Against Fatigue


Foods That Help Against Fatigue

Raw Chocolate and cocoa are known to increase energy and help brain function. Sluggishness and fatigue are a common symptom of magnesium deficiency in the body. Stay away from processed chocolate, because it is not as healthy for you as cocoa can also treat irritability.

Red pepper has been recommended to provide pregnant women with an energy boost. Red peppers contain iron and can increase body heat production and oxygen intake. They are also rich in vitamin C which contains almost 300% of the daily recommended during pregnancy.
Red pepper

Oats are rich in calcium, magnesium, vitamin E and vitamin B, potassium and protein and are a great energy boost. Why not start your day with a bowl of oatmeal to beat fatigue in the morning. Oats can also be beneficial if you are suffering from stress and can help improve your skin.




Dried prunes are a common remedy for constipation as they are high in fiber , potassium and vitamin A. The introduction of small portions of dried prunes in your diet can relieve symptoms of constipation. Other benefits include healthy vision and a lower risk of developing arthritis and cancer.
Dried prunes

Pears are another great remedy for constipation. They act as natural laxatives loosen stools so you can smoothly pass through the intestines. In addition , the investigation revealed that women who eat three pears a day compared with those who did not, consumed fewer calories and lost more weight .

Beans can prevent you from suffering from constipation and helps maintain a healthy digestive system. Baked beans are full of great nutrients to stay healthy including proteins , iron, calcium and fiber. But insoluble fiber in baked beans that helps protect the lining of the colon cancer .


Seafood and health benefits and aesthetic

Seafood and health benefits and aesthetic

Seafood is one of the most famous foods and delicious most consumed worldwide, it provides the main source of high-quality protein: accounting for 14-16 percent of the animal protein consumed worldwide, more than one billion people depend on seafood as their primary source of animal protein . That food allergies common in abundance of fish. The countries of Iceland, Japan and Portugal of the biggest consumers of seafood  in the world.

All aquatic edible can be referred to seafood, and there are over 32,000 species of fish. Making it the most diverse group of vertebrates. We will give you educate yourself on the site this month seafood and health benefits and aesthetic of each type:


1 . Shrimp contains protein with essential amino acid composition that is easily absorbed in the body. However , until now many people are afraid to eat shrimp because of cholesterol , and the fact that the levels of cholesterol in shrimp 'm not high .
 2 . Maintaining the health of the heart and blood vessels, so that the content of essential fatty acids would reduce bad cholesterol and prevent blood clotting .
 3 . Suitable for diet because it has a low power .
4 . Improve the various functions of vital organs in the body because of its content of vitamins.
 5 . Anti- toxins that are able to maintain immunity.
 6 . Contains mineral selenium , which helps neutralize the effects of free radicals , which are associated with cancer and other degenerative diseases , and prevent the onset of Alzheimer's disease.
 7 . Important for the growth of children to being overwhelmed by a high percentage of vitamin D and B12, and omega-3 fatty acids .
 8 . Prevent anemia and plays a role in the formation of red blood cells because of iron and zinc , which is available in it.
 9 . Maintain healthy bones and teeth and joints with vitamin D and calcium , and potassium high .
 10 . Shrimp has anti-inflammatory properties , which helps in reducing swelling of the gums .

WARNING: Excessive eating shrimp may become the cause of many problems, such as the formation of excess uric acid in the body , which in turn leads to gout .


1 . Helps the body absorb and utilize iron ( copper) squid can provide the body with 90 % of the copper , which plays an important role in the metabolism and the formation of hemoglobin and red blood cells. The lack of copper leads to infection Balonumeia .
 2 . Ease inflammation ( selenium ) who have arthritis , rheumatism to have low levels of selenium in their blood. In addition , selenium is also an antioxidant that can help relieve the symptoms of arthritis by controlling free radicals . Squid contain 63% of the selenium .
3 . Helps maintain the health of the skin , muscles , hair and nails ( protein ) protein is one of the essential nutrients needed by the human body to maintain good health . The squid is a very great source of protein that keeps the skin and hair , muscle and nails.
 4 . Treats migraine (vitamin B2) squid is rich in vitamin B2 ( riboflavin ) , and numerous studies have shown that squid contributes to reduce the duration of migraines.
5 . Builds bones and teeth ( phosphorus ) Just like the fish, shrimp , Valhbar also rich in phosphorus and minerals. Phosphorus, calcium helps build bones and teeth.
 6 . Help lower risk of heart disease (vitamin B12)
 7. Helps stabilize blood sugar levels (vitamin B3)
8. Boosting the immune system ( Zn)
 9 . Winning the nerves and muscles ( magnesium) squid is a good source of magnesium called " Meles metal " because of its ability to relax the nerves and muscles .
 10 . Helps to reduce the level of blood pressure . Being a good source of potassium Valhbar helps regulate blood pressure levels .
11 . It also contains vitamin C, folic acid , calcium , iron, and manganese .
12 . Used in the rest of the greatness of squid coast of the Red Sea for the treatment of wounds and ulcers because it kind of lime . The greatness of the squid is also called the San Sea . Warning if you are watching a good cholesterol level you have to consume less than the usual amount of squid due to the high rate of cholesterol in it.


1 - Oysters very rich fats ( omega-3 ) , one of the essential fatty acids that reduce the susceptibility of blood clotting and reduces the contrast of the risk of heart disease .
2 - shellfish is one of the richest sources of zinc metal , a key element for the production of the male hormone ( testosterone ) worked to increase sexual desire and relieve stress and improve your mood .
3 - Contains shellfish on the ratio of iron to more than one piece of grilled meat , twice the rate of time and a half , the 12 women conch provide nearly half of the daily iron they need .
 4 - is one of the nutrients is rich in protein, vitamin B12 , calcium, copper, selenium and iodine . And is famous for some of the countries of Europe as well , such as natural oysters (France ) and ( Italy ), where they consider the pre- food appetizers and main entrees luxury .


1 . Low in calories and fat : crab meat is the ideal food for weight loss . Crab meat contains only 98 calories and less fat than 2G . This also makes it an excellent food crab meat for heart health .
 2 . Contain omega-3 fatty acid : crab meat helps lower blood pressure , and therefore reduces the risk of heart disease and blood vessels. In addition , it increases the Alklolstrul good , and prevents blood Tgesr and promote resistance to infection .
 3 . Rich in protein , calcium, zinc , and free of carbohydrates : one meal of crab contains a protein 20G. This makes it a good alternative crab meat tuna . If you are trying to get enough protein , crab meat is free of carbohydrates , helps on the diet , especially if you're trying to lose weight, build muscle .
 4 . Natural source of certain vitamins and minerals : crab meat contain high amounts of vitamin B12, which is good for the health of the functions of the brain and nervous system. Vitamin A ( good for eyesight ) and C ( for proper growth ) , and vitamins such as thiamine (B1, to convert carbohydrates into energy ) , riboflavin (B2, for the manufacture of red blood cells ) , and niacin (B3, for proper digestion ) . Minerals found in crab meat include potassium ( healthy cells ) and sodium ( to regulate blood pressure ) and phosphorus ( for strong bones and teeth ) and calcium ( for the maintenance of public health ) .
5 . Low mercury content may avoid eating crab meat because of the fact that seafood contains high levels of mercury. Crab meat in fact contain low levels of mercury , making them safe to eat .


1 .salmon  Maintain the health of brain salmon rich Bomega -3 fatty acids , which are known to support brain function by increasing memory , and relax in the brain and prevent the emergence of symptoms of Alzheimer's disease.
2 . Improve the health of the eyes helps to improve eye health and prevent macular degeneration , dehydration and fatigue of the eyes.
 3 . Protecting the body against free radicals salmon a great source of selenium , a mineral that helps protect the body from free radical damage , which can weaken cells and makes them vulnerable to infections and other diseases.
4 . Reduce high blood pressure salmon helps in controlling high blood pressure . It also provides protection against heart attacks and stroke .
 5 . Prevention of heart disease Omega-3 helps in reducing the level of triglycerides , which in turn reduces the risk of heart disease .
6 . Protection of the skin is known that omega-3 also have an anti-inflammatory effect . He has the ability to protect the skin from sunburn and skin cancer as well .
7 . Protection of the digestive system , and prevent cancer salmon healthy for the digestive system and provide protection against some types of cancer . People who eat salmon have less chance of getting cancer of the breast , colon, esophagus , pharynx, mouth, pancreas, ovary , stomach and rectum.
8 . Reduce depression omega-3 in salmon help reduce depression and thus keeps the person in a good mood .
9 . Protecting the body against cancer, kidney salmon useful against kidney cancer . It is effective in defending against renal cell carcinoma .
10 . Reduce the risk of blood cancer eating salmon is also effective in reducing the risk of leukemia , and lymphoma .


1 . tuna contain omega- 3 is responsible for maintaining the function of the heart. This is because the content of omega-3 increases the concentration of HDL , or good cholesterol in the body , and suppress the occurrence of blood clots in the blood vessels , keeping the rhythm of the heartbeat. In addition to the other benefits of omega-3 is to prevent inflammation.
2 . Eye health to maintain eye health. Due to the presence of omega-3 it against macular degeneration , which causes deterioration of vision and may affect the loss of sight for those over the age of 50 years .
 3 . Cancer Prevention One study found that the role of the tuna is to prevent ovarian cancer , and pancreatic cancer , and a type of cancer that attacks the gastrointestinal tract , other ( cancer of the mouth , pharynx , esophagus , stomach , and intestines ) . Content of Omega-3 provides prevention of breast cancer and reduce the risk of leukemia in childhood.
4 . Increase the cognitive function of the brain omega-3 helps to improve cognitive function or functions of the brain , thus avoiding disease macular such as an imbalance in brain function or Alzheimer's because it helps facilitate blood flow to the brain and reduces the risk of inflammation, and provide signal reception is good for the brain , in people who suffer from Alzhemeir.
 5 . Maintain the stability of mood
 6 . Increase of insulin in the blood is recommended consumption of tuna for people who suffer from diabetes . Help regulate body weight and metabolism in the body through the secretion of the hormone leptin .
7 . Assist in the detoxification process selenium along with omega-3 found in tuna , is an important fuel for the production of gluthathione peroxidase type of antioxidants . Is an antioxidant necessary for healthy liver function , whose role in detoxification . Selenium also works to prevent cancer and heart disease .

Simple Vegetable Soup


Simple Vegetable Soup

top healthy eating

Serves 4

3 tablespoons butter
1 stock of celery
10-12 baby carrots or 1 large carrot
3 minced garlic cloves
2 red potatoes or 1 large russet potato
1 zucchini
2 roma tomatoes
½ teaspoon salt
½ teaspoon pepper
¼ teaspoon garlic powder
2 ½ cups vegetable broth
1 ½ water
½ cup dried pasta
1 teaspoon basil pesto
¼ teaspoon dried basil
First, prepare all of the vegetables. Thinly slice 1 stock of celery, and 10-12 baby carrots, mince the garlic cloves, dice the 2 red potatoes, quarter the zucchini, and dice the 2 tomatoes.
Melt 3 tablespoons of butter in a large pot at medium heat.
Then add the chopped celery, carrots, minced garlic, ¼ teaspoon salt and ¼ teaspoon pepper – you will use the rest at the end.
Then add 2 ½ cups vegetable broth, 1 ½ cups water, and the 2 diced red potatoes, and turn the heat to high until it begins to boil then turn the heat down to medium high.
Once the potatoes begin to become tender – about 5-8 minutes – add the zucchini and the pasta.
Then once all of the vegetables are tender, add the diced tomato and spinach. Also, add 1 teaspoon basil pesto, ¼ teaspoon salt, ¼ teaspoon pepper and ¼ teaspoon crushed dried basil – crushing the dried basil helps bring out more flavor.
Continue to let simmer for at least 5-10 minutes or until you are ready to eat.
Enjoy with a sprinkling of black pepper and parmesan cheese.
*You could always cook the pasta separately if you know you are going to let the soup simmer for a while and you are worried it might become to mushy – or if you like to have the ability to add as much or as little pasta to each serving.


get shiny and beautiful thanks to proper nutrition

 get shiny and beautiful thanks to proper nutrition

healthy eating

A young and attractive always ! It's every woman's dream . With the advent of the first line of the wrinkles on her face , you realize how important it is to take care of their health and appearance . Here, age does not matter at all, it is important only to emerge is the best of a suit and the sweetest views , whatever the cost . Eternal youth is the real inner beauty , which is reflected on the outer beauty , if you take care of yourself from the inside , you'll automatically Tatnin your beauty outside . And soon notice View Gorgeous increasingly brighter , the eyes sparkle . Only Enjoy eating all the nutrients needed through a varied diet , eating liquids such as water and fresh juices that moisturizes your skin and keeps Ndautea and smoothness , also keeps the sheen of your hair and vitality , and of course the power of the nails. It is well known , that these simple things are the most important details of a woman's beauty .

List below , simplified and easy to schedule , shows you the types of minerals and vitamins that are reflected on the benefits of skin health and beauty in general :

Nutrient food sources aesthetic benefits
Zinc Zinc helps to gloss hair meat , eggs , seafood , liver , milk , wheat
Essential fatty acids maintain healthy hair and skin freshness . Reservation membrane cells and saves the skin from the harmful effects of the sun healthy oily fish ( salmon , sardines ), flaxseed and walnuts
Biotin helps manufacturing and the growth of cells, nails , skin , and hair. Protects hair from precipitation cooked eggs , meat , nuts , meat and liver
Protein contributes to building the body's cells , giving the hair every health milk and dairy products , meat , and legumes
Iron protects hair from precipitation and makes the skin Tfm health and freshness red meat , spinach , lentils
Anti- Taxdwitamenato C, A, E, selenium protects the skin from harmful environmental factors , nourish the skin and fights aging found in many sources are listed below
Vitamin C is responsible for collagen production and protect the skin from cracking and Alkhlayamn external damage sour fruit , strawberries , papaya , mango , tomato , green leafy vegetables , peppers , broccoli
Vitamin A plays a role in anti- oxidation , growth and renewal of the cells of the body ( skin and hair) Beef liver , fish oils , eggs , milk fortified with vitamin A carrots , broccoli , spinach , red and yellow peppers , apricots , mango .
Vitamin E protects cell membranes and protect it from environmental factors and aging vegetable oils , peanut butter , fortified breakfast cereals , whole-grain products , seeds, nuts (especially almonds and hazelnuts )
Selenium improves skin elasticity and reduces the harmful effects of the sun's rays nuts , tuna , meat , seafood , and products from whole-wheat grains ( such as bread and brown bread , bran ) .
Lycopene Lycopene is characterized by being one of the articles of the anti -oxidants cells tomatoes , pink grapefruit , guava , melon , papaya , watermelon, apricots

Eat foods rich in anti-oxidants ( vitamins E, C and A and selenium metal ) that will help in the fight against environmental factors , stress , and aging .
Good advice:

To revive the beauty , you and characteristic of the nutritionist for you

Blend fruit rich in all the elements of nutrition believe you need vitamins C, E, A and beta -carotene island Beta Carotene, mineral acids, selenium and omega - 3 fatty acids.

Put the following contents in a blender and blend Enjoy healthy fruit with a friend :
• two piece of cold lemon , peeled and sliced
• half a grain of cold mango , cut into small pieces
• ½ cup of frozen unsweetened strawberries , sliced
• medium-sized piece of fresh carrots , peeled and grated
• ½ cup of skim milk and a good radiator • tablespoons oats
• tablespoons ground flaxseed
• a tablespoon of lemon juice
• teaspoon honey

The real secret is no secret at all , but is that good nutrition is containing all the vibrant cuisines with vitamins and minerals that meet the needs of your skin daily food . In order to keep you trim and your youth and freshness to your skin and your body , Make the sport movement and permanent part of your daily activities .

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