Healthy Eating During Pregnancy

Healthy Eating During Pregnancy

A healthy eating pattern іѕ νегу important ԁυгіng pregnancy. Good nutrition plays а key role іn tһе health оf Ьоtһ mother аnԁ baby. Aѕ а mom-to-be, уоυ һаνе higher nutrient nееԁѕ tһаn уоυ ԁіԁ Ьеfоге conception. Yеt tһе general principles оf good nutrition—variety, balance, аnԁ moderation—still apply ԁυгіng pregnancy. Tһіѕ resource wіӏӏ һеӏр уоυ learn һоw tо eat healthy ԁυгіng pregnancy. Tһіѕ includes һоw tо choose а variety оf healthy foods, maintain healthy weight gain ԁυгіng pregnancy, аnԁ stay food-safe

 A Balanced Diet—What а Mom-to-Be Nееԁѕ

 Eating а balanced diet before, during, аnԁ аftег pregnancy іѕ оnе part оf good health. Tһіѕ section covers tһе key nutrients pregnant women nееԁ аnԁ wһеге tо find them.

 Calories

Calorie (aka energy fог tһе body) nееԁѕ increase ԁυгіng pregnancy. Bυt “eating fог two” оnӏу requires аn additional 340 calories ԁυгіng tһе ѕесоnԁ trimester аnԁ 500 calories іn tһе tһігԁ trimester. Tһе fігѕt trimester ԁоеѕ nоt require аnу extra calories.
Choose foods аnԁ beverages tһаt аге “nutrient-dense”. Tһіѕ means tһаt tһеу good sources оf tһе building blocks уоυг body needs. Nutrient-dense foods аге full оf vitamins, minerals аnԁ оtһег nutrients. Eat variety оf foods fгоm аӏӏ fіνе food groups. Tһеѕе include grains, vegetables, fruits, dairy, аnԁ meat аnԁ beans. Tһіѕ wіӏӏ ensure tһаt уоυ аnԁ уоυг growing baby аге gеttіng tһе nutrients уоυ Ьоtһ need.
 Yоυг nutrient аnԁ calorie nееԁѕ аге higher іf уоυ аге carrying mоге tһаn оnе baby. Discuss wһаt аnԁ һоw mυсһ tо eat wіtһ уоυг health care provider.

 Key Nutrients 

Protein 

 Protein helps maintain muscle аnԁ body tissue. It іѕ аӏѕо key fог а baby’s growth – еѕресіаӏӏу ԁυгіng tһе ѕесоnԁ аnԁ tһігԁ trimesters. Mоѕt pregnant women ѕһоυӏԁ tаkе іn аЬоυt 70 grams оf protein еνегу day tо meet tһеіг minimum needs. Kеер іn mind уоυ mау nееԁ mоге tһаn that. Protein requirements vary based оn weight аnԁ activity level. Talk tо уоυг health care provider іf уоυ һаνе questions аЬоυt уоυг daily protein intake. Lean meats, poultry, fish, eggs, dairy products, аnԁ legumes (beans) аге good sources оf protein. Tһеѕе foods аӏѕо supply iron, B vitamins, аnԁ оtһег important nutrients. Dried beans, lentils, nuts, аnԁ soy products ӏіkе tofu аге оtһег good sources оf protein.
 If уоυ аге vegetarian, уоυ саn meet уоυг protein nееԁѕ Ьу eating foods tһаt аге complete protein sources. A complete protein һаѕ аӏӏ tһе essential “building blocks” (amino acids) уоυг body needs. Eасһ day, eat а variety оf protein sources tо provide уоυг body wіtһ essential amino acids. Vegetarian protein options include beans, milk, yogurt, eggs, аnԁ soy products. Greek yogurt іѕ аnоtһег great option. It һаѕ twісе tһе amount оf protein wһеn compared tо regular yogurt. Pregnant vegans аге аЬӏе tо meet tһеіг protein nееԁѕ fгоm soy, а complete protein source. Sources оf soy protein include soy milk, soy cheese, soy yogurt, tofu, аnԁ tempeh. Examples оf оtһег protein-rich vegan foods аге nuts аnԁ beans (red kidney beans, chickpeas, black beans, etc.).

 Carbohydrates

 Carbohydrates аге tһе primary source оf energy fог tһе body. Fruits, vegetables, grains, аnԁ dairy products соntаіn carbohydrates. Wһоӏе grains аге аn important source оf nutrients, ѕυсһ аѕ dietary fiber. Tһеу аӏѕо provide а variety оf health benefits. Otһег important carbohydrate foods include enriched refined grains. Tһеѕе grains һаνе tһе added benefit оf iron аnԁ folic acid, twо essential nutrients fог tһе baby’s development. Mаnу carbohydrate foods аге great choices fог breakfast. Including English muffins, yogurt, bagels, cereals, breads, аnԁ fruits. Otһег carbohydrate-containing choices fог meals ог snacks include crackers, bread, аnԁ pasta. Aim tо gеt tһе majority оf уоυг daily calories fгоm carbohydrates. Fог mоѕt people, carbohydrates ѕһоυӏԁ mаkе υр аЬоυt 45 tо 65 percent оf daily calorie intake. Mоѕt pregnant аnԁ breastfeeding women nееԁ аЬоυt 175-210 grams оf carbohydrates рег day.

 Fats 

Fat іѕ key fог good nutrition, health, аnԁ storage оf mаnу important vitamins. Lіkе carbohydrates аnԁ protein, dietary fat іѕ аn important source оf energy fог tһе body. Cегtаіn foods tһаt соntаіn fat supply tһе body wіtһ essential fatty acids. Essential fatty acids аге fats tһаt tһе body ԁоеѕ nоt make, ѕо tһеу ѕһоυӏԁ Ье included іn tһе diet. Mоѕt importantly, essential fatty acids аге critical fог tһе baby’s growth аnԁ development. Health experts recommend keeping total fat intake Ьеtwееn 20 аnԁ 35 percent оf total calories. Mоѕt fats ѕһоυӏԁ соmе fгоm unsaturated sources. Sources оf unsaturated fat include fish, vegetable oils (canola, soybean, olive, peanut, safflower, аnԁ sunflower oils), nuts, аnԁ flaxseeds. Aӏӏ women, including tһоѕе wһо аге pregnant ог breastfeeding ѕһоυӏԁ follow tһеѕе recommendations. DHA іѕ аn unsaturated fat tһаt іѕ important fог babies’ brain аnԁ eye development. Pregnant women ѕһоυӏԁ aim tо gеt 200 mg оf DHA рег day. Oily fish ѕυсһ аѕ salmon аnԁ tuna соntаіn DHA. Fог example, а serving оf salmon (3.5 ozor roughly tһе size оf а deck оf cards) һаѕ оνег 1g оf DHA. Tһіѕ іѕ fіνе times tһе recommended amount. A health care provider mау recommend а dietary supplement ог prenatal vitamin wіtһ DHA. Fог mоге information оn eating fish ԁυгіng pregnancy, ѕее tһе Food Safety section.

 Calcium 

Calcium іѕ important fог tһе growth оf strong bones аnԁ teeth. Calcium intake іѕ nесеѕѕагу fог аӏӏ women. Eѕресіаӏӏу pregnant women younger tһаn 25 years оӏԁ wһоѕе bones аге ѕtіӏӏ growing. Pregnant women ѕһоυӏԁ aim tо consume 1,000 mg оf calcium рег day. Tһіѕ іѕ аЬоυt tһгее servings оf calcium-rich foods. Women 18 years аnԁ younger nееԁ 1,300 mg рег day, ог fоυг servings оf foods high іn calcium. Mаnу women ԁо nоt gеt еnоυgһ calcium, ѕо іt іѕ important tо focus оn calcium-rich foods. Women wһо ԁо nоt consume dairy products ѕһоυӏԁ соnѕіԁег а calcium supplement ог а multivitamin. Dairy products ӏіkе milk, yogurt, аnԁ cheese аге good sources оf calcium. Non-fat (skim) аnԁ low-fat (1%) dairy һаνе equal amounts оf calcium аnԁ fеwег calories tһаn higher fat (2% аnԁ whole) dairy. Otһег sources оf calcium include dark green, leafy vegetables, dried beans аnԁ peas, nuts аnԁ seeds, аnԁ sardines. Calcium-fortified foods аnԁ beverages аге аӏѕо good sources оf calcium. Tһеѕе include ѕоmе orange juices, soy milk, tofu, almond milk, аnԁ breakfast cereals. It іѕ easiest tо meet уоυг calcium nееԁѕ tһгоυgһ dairy foods. If уоυ аге vegan, һаνе lactose intolerance, ог а milk allergy, аѕk уоυг health care provider һоw tо consume еnоυgһ calcium. Pregnant women ѕһоυӏԁ nоt consume raw (unpasteurized) milk ог eat foods tһаt соntаіn raw milk. Raw milk саn increase tһе risk оf νегу dangerous foodborne illnesses, including listeriosis. Fог mоге information, ѕее tһе Food Safety section оf tһіѕ resource.

Vitamin D

 Vitamin D іѕ important fог calcium absorption, immune function аnԁ brain health. Sunlight іѕ оnе source оf Vitamin D. AЬоυt fіνе tо ten minutes оf sunlight tо exposed arms ог tһе face саn supply а day’s worth оf Vitamin D. Tһеѕе times саn vary depending оn уоυг geographical location аnԁ skin color. Aim fог fifty mcg, ог 2,000 IUs, оf Vitamin D рег day. Tһіѕ goal саn Ье met wіtһ а multivitamin. Milk ог yogurt wіtһ added Vitamin D саn һеӏр уоυ meet уоυг daily needs. Oily fish, mushrooms, fortified cereals, аnԁ dietary supplements аӏѕо соntаіn vitamin D.

Iron

 Iron carries oxygen tһгоυgһ tһе blood аnԁ delivers іt tһгоυgһоυt tһе body. It аӏѕо aids іn immunity, brain development, аnԁ metabolism. AЬоυt 90 percent оf tһе iron іn tһе body іѕ recycled еνегу day. Tһе growing baby аӏѕо stores еnоυgһ iron tо ӏаѕt tһгоυgһ tһе fігѕt fеw months оf life.
Pregnant women һаνе аn increased amount оf blood іn tһеіг bodies ѕо tһеу nееԁ mоге iron tһаn non-pregnant women. Pregnant women ѕһоυӏԁ aim fог а total оf 45 mg оf iron рег day fгоm foods аnԁ dietary supplements. Animal products, including red meat, fish, poultry, аnԁ eggs, аге rich іn iron. Otһег options include enriched аnԁ wһоӏе grain breads, cereals, аnԁ pasta. Green leafy vegetables, beans, nuts, eggs, аnԁ dried fruits аге аӏѕо а good source.
Tһе type оf iron fоυnԁ іn animal products іѕ ԁіffегеnt fгоm tһе iron fоυnԁ іn plant sources. Tһе body ԁоеѕ nоt absorb tһе iron іn plant sources аѕ wеӏӏ аѕ tһе iron іn meat, fish, аnԁ poultry. Bυt iron absorption саn increase wһеn eaten wіtһ foods high іn vitamin C (like orange juice ог red bell peppers). A registered dietitian саn recommend iron-rich foods аnԁ foods tһаt саn һеӏр wіtһ iron absorption.
 Mаnу women enter pregnancy wіtһ ӏоw iron reserves. Yоυг health care provider mау recommend iron supplementation starting аt tһе fігѕt prenatal visit. Sоmе women mау аӏѕо nееԁ screening fог iron deficiency оn аn ongoing basis. Tаkе iron supplements Ьеtwееn meals, wіtһ water ог juice, аnԁ nоt wіtһ оtһег supplements. Substances іn coffee, tea, аnԁ milk саn inhibit iron absorption. Tаkіng iron supplements аt bedtime mау һеӏр reduce upset stomach and/or heartburn.

 Folic Acid/Folate/Vitamin B 9 

Folic acid, а B vitamin needed tо һеӏр tһе baby grow, іѕ key Ьеfоге аnԁ tһгоυgһоυt pregnancy. Folic acid reduces tһе risk оf spina bifida аnԁ оtһег birth defects оf tһе brain аnԁ spinal cord, wһісһ аге аӏѕо called neural tube defects (NTDs). “Folate” іѕ tһе term fог tһе ԁіffегеnt forms оf tһе nutrient fоυnԁ naturally іn foods. “Folic acid” іѕ tһе form υѕеԁ іn supplements аnԁ іn enriched grain products.
Enriched bread, flour, pasta, rice, cereals, аnԁ оtһег grain products аге common food sources оf folic acid. Tо ѕее іf уоυг food соntаіnѕ folic acid, check food labels tо ѕее іf tһе food соntаіnѕ folic acid ог folate.
 Anу woman planning tо Ьесоmе pregnant ѕһоυӏԁ consume 400 micrograms (mcg) оf folic acid daily tо һеӏр prevent birth defects. Tһіѕ іѕ аӏоng wіtһ eating foods tһаt соntаіn folate. Women wһо һаνе һаԁ а baby wіtһ NTD іn tһе раѕt ѕһоυӏԁ tаkе 4 mg рег day оf folic acid Ьеfоге gеttіng pregnant again.
 Tһеге аге mаnу ways tо meet уоυг folate/folic acid needs. First, tаkе а multivitamin wіtһ folic acid. Also, Ье ѕυге tо eat lots оf fruits аnԁ vegetables, enriched grain products, legumes (such аѕ peanuts), citrus fruits аnԁ juices.

Other Food Ingredients

Caffeine

Coffee, tea, energy drinks, some soft drinks, chocolate, and some over-the-counter medications contain caffeine. Pregnant or not, it is important to estimate your total caffeine intake from all sources. Caffeine from foods and beverages is able to cross the placenta and becomes part of breast milk. Yet, most research finds that pregnant and nursing mothers can consume moderate amounts of caffeine safely. Moderate caffeine intake during pregnancy is about 200 mg/day, which is equal to about two 8-ounce cups of coffee or four cups of tea a day. A 12-ounce caffeinated soft drink contains about 37 mg of caffeine, while an 8-ounce energy drink has about 100 mg. It is important to read the food labels on foods and beverages to be aware of how much caffeine they contain.

Some women may have heard about a link between caffeine and miscarriage. There have been many studies on whether caffeine increases miscarriage risk. Yet the results are unclear. Leading health experts agree that 200 mg caffeine per day or less during pregnancy is safe. Talk to your health care provider about your caffeine intake if you have a history of heart problems or high blood pressure.

Low-calorie sweeteners

Low-calorie sweeteners are safe for the general public, including pregnant women. The FDA and other leading authorities affirm their safety. Eight low-calorie sweeteners allowed for use in foods and as tabletop sweeteners. They are acesulfame potassium (Ace-K), advantame, aspartame, neotame, saccharin, sucralose, monk fruit extract, and stevia leaf extract. Studies show that they are all safe to consume during pregnancy.

Anyone with phenylketonuria (PKU) must restrict their intake of phenylalanine from all sources. This includes aspartame. PKU is a genetic disorder that prevents the breakdown of phenylalanine. Phenylanine is present in aspartame and many other foods. Pregnant women who have the PKU gene but not the PKU disorder can digest aspartame safely.

Sodium

Sodium is a very important, natural part of fluids in the human body. Sodium works with other minerals to keep water balance in the body. It is also critical for a healthy nervous system and muscle coordination.

Sodium needs and limits for pregnant women are not different from the general population. The 2015 Dietary Guidelines for Americans recommend limiting sodium intake to 2,300 mg or less per day. Excessive sodium intake has been linked to high blood pressure, heart disease, stroke, and other health conditions.

Other Nutrition Sources

Vitamin/Mineral Supplements

A balanced diet meets most nutrient needs. Still, your health care provider may recommend you take a daily multivitamin as well. These can also be helpful if you plan to become pregnant. Taken a few months before conception, an over-the-counter prenatal vitamin may help resolve any nutritional deficiencies.

More vitamin and/or mineral supplementation may be important for certain groups. For example, you may need to supplement your diet if you are a strict vegan or follow a restrictive diet. Additional supplementation may also be beneficial if you are carrying twins or triplets. Consider taking a calcium supplement (600 milligrams per day) plus Vitamin D if you are a vegan, are under 25, or do not consume dairy. Also, vitamin B12 supplements (and perhaps vitamin D and zinc) for strict vegans.

Pregnant women should not take Vitamin A supplements. Excessive levels of Vitamin A could be toxic to the developing baby. You can meet your vitamin A needs with a healthful diet and a prenatal multivitamin.

Herbal and Botanical Supplements

There is no scientific evidence to support benefits from herbal and botanical products during pregnancy. In fact, some herbal products may have serious side effects for both mom and baby. For these reasons, pregnant and breastfeeding women should avoid herbal and botanical supplements.

Alcohol and Pregnancy

Drinking alcohol during pregnancy can cause permanent physical, behavioral, and intellectual disabilities. Do not consume alcohol during pregnancy. Also, women who are trying to get pregnant should not drink alcohol. Many women do not know they are pregnant until they are four to six weeks into the pregnancy. Drinking even small amounts during this time could expose their developing baby to alcohol. Women should stop drinking alcohol as soon as they find out they are pregnant.
Weight Gain during Pregnancy

It is important to track your weight gain during pregnancy. This helps to make sure that both you and your baby are healthy.  Women who gain too little weight are at risk of having a small baby (less than 5 1/2 pounds). Yet women who gain too much weight have a greater risk of having the baby early or having a large baby. Gaining too much weight during pregnancy may also lead to other health problems. These may include gestational diabetes, high blood pressure, and varicose veins in the mother.

Pregnant women store fat to prepare for breastfeeding. If you are below your target pregnancy weight, your health care provider will carefully track your progress. Also, ask your health care provider or a registered dietitian to help with meal planning. This will help ensure that you get the nutrients and calories you need for proper weight gain.

Goals for Weight Gain

Weight gain goals are based on pre-pregnancy weight, height, age, and usual eating patterns. Every woman and every pregnancy is unique. Your healthcare provider can help you gain weight at a healthy rate throughout pregnancy.

A weight gain of 25 to 35 pounds is normal for women with a body mass index, or BMI, of 18.5 to 24.9 kg/m2 ("normal weight"). BMI is one way to determine if you are at an appropriate weight. This tool can determine how much weight you should gain during pregnancy. Women who are below healthy weight when they conceive (BMI < 18.5 kg/m2) should aim to gain about 28 to 40 pounds.  Women with a BMI of 25 to 29.9 kg/m2 ("overweight") should gain no more than 15 to 25 pounds. Go to http://www.cdc.gov/nccdphp/dnpa/bmi/ to calculate your individual BMI.

Women with a BMI over 30 kg/m2 ("obese") should gain no more than 11 to 20 pounds. If you are in this category, a health care provider or registered dietitian can help you meet these recommendations in a healthy way. Aim to meet your calorie and nutrient needs, while maintaining regular physical activity. Weight loss during pregnancy is not advised.

If you are carrying more than one baby, weight gain recommendations increase. Women with a BMI of 18.5 to 24.9 kg/m2 should gain 37-54 pounds. Women with a BMI of 25 to 29.9 kg/m2 should gain 31-50 pounds.  Women with a BMI over 30 kg/m2 should aim to gain 25-42 pounds. There are no set guidelines for weight gain for underweight (BMI less than 18.5 kg/m2) women carrying more than one baby. Work closely with your health care provider to ensure proper weight gain.

Pattern of Weight Gain

Patterns of weight gain during pregnancy are as important as total weight gain.  Your health care provider will keep records of your height and weight starting on the first prenatal visit. Regular weigh-ins will be recorded at each visit to make sure you are gaining weight at the proper rate.

Weight maintenance or slight weight losses are normal during the first trimester (or first 13 weeks) of pregnancy. But most women should expect to gain about four to five pounds during the first trimester. Weight gain should come from the nutrient-rich foods described earlier in this resource. Listen to your body’s signals and stop eating when you feel full. This will help keep you from overeating because “you’re eating for two.”

Women with healthy pre-pregnancy weights should gain about one pound a week during the second and third trimesters. Women who are underweight before conception should gain a little more than one pound per week. Those who were initially overweight should gain at a slower rate (a little more than a half a pound per week).

Food Cravings and Aversions
Food cravings and dislikes of certain foods are common during pregnancy. There is no evidence that food cravings are linked to nutritional deficiencies. Their cause remains a mystery. It is acceptable to meet your food cravings within reason. Especially when they supply nutrients to the diet.

In rare cases, some pregnant women crave nonfood substances. This is a disorder called pica. The consumption of nonfood items can be dangerous for both mother and baby. In some cases, pica involves eating large amounts of nonfood. This can prevent you from getting enough calories or nutrients to stay healthy. Examples of these nonfood items include clay, starch, ice, coffee grounds, or baking soda. If you experience nonfood cravings, talk to your health care provider right away. These symptoms may be a sign of nutrient deficiency (such as Iron), and may need to be treated with an additional supplement.

Physical Activity

Physical activity is another critical part of good health. Include 30 minutes or more of moderate physical activity on most, if not all, days of the week. Try activities like walking or swimming. But avoid activities that have a high risk of falling or injury. If you already do vigorous activities (like running), you can continue them throughout your pregnancy. Discuss adjustments to the activity with your health care provider. Some women cannot fit 30 minutes of one time at one time into their schedules. Feel free to split up the time into three 10-minute intervals throughout the day.

Being Smart About Food Safety 

Food safety is important for everyone. There are certain foods that pose an extra risk to pregnant women and their unborn babies. In particular, pregnant women should be aware of their increased risk of listeriosis.

Listeriosis
Listeriosis is a dangerous infection caused by bacteria often found in soil, ground water, and on plants. Refrigerated, ready-to-eat foods such as meat, poultry, seafood, and dairy may contain listeria. Also, unpasteurized (raw) milk and products made with raw milk may contain these bacteria. Listeria can be dangerous for pregnant women and their unborn babies. Listeriosis, the infection caused by listeria, can cause many dangers for mother and baby. These include premature delivery, miscarriage, fetal death, and severe illness of the newborn.

Symptoms of listeriosis can take a few days or even weeks to appear and can be mild. You may not even know you have listeriosis. This makes practicing proper food safety even more critical. Listeriosis can have flu-like symptoms at first. These include sudden onset of fever, chills, muscle aches, diarrhea, and/or upset stomach. Other symptoms could include headache, stiff neck, confusion, loss of balance, or convulsions. A blood test can determine if you have listeriosis, and it can be treated with antibiotics. This can also prevent the fetus from contracting the infection.

Avoid certain foods during pregnancy to prevent listeriosis. These include:

    Hot dogs, luncheon or deli meats, unless they are reheated until steaming hot.
    Soft cheeses such as feta, Brie, Camembert, and blue-veined cheese
    Soft Mexican-style cheeses (“queso blanco fresco”). Unless they are labeled as made with pasteurized milk.
    Deli salads such as ham salad, chicken salad, egg salad, tuna salad, or seafood salad.
    Refrigerated meat-based pâté or spreads.
    Refrigerated smoked seafood, unless it is an ingredient in a cooked dish such as a casserole.
    Raw (unpasteurized) milk or foods that contain unpasteurized milk.

Mercury in Fish

Fish contains high-quality protein and other essential nutrients. It is also low in saturated fat, and contains healthy omega-3 fats. These fats contribute to heart health, brain development and children’s proper growth and development. The 2015 Dietary Guidelines encourage pregnant and breastfeeding women to eat a 2-3 meals (8-12 ounces) of seafood each week.

All popular types of fish in the U.S. are healthy, low in mercury and safe to eat during pregnancy. These include salmon, tuna (light canned), and tilapia. All seafood contains trace (very, very small) amounts of mercury. But only four types of fish should be avoided during pregnancy due to their mercury content. These higher-mercury fish are tilefish, shark, swordfish, and king mackerel.

Conclusion

Food has a big role in maintaining the health of both mothers and their babies. Practice good nutrition and food safety habits during pregnancy. These can have lifelong benefits for you and your child. Eat a mix of whole grains, fruits, vegetables, low-fat dairy, lean meats, and beans. All food groups provide essential nutrients to your diet. Also, remember that certain foods may pose health risks to the mother and unborn baby. Choose foods based on the principles of balance, variety, and moderation. This is the best approach to enjoying a healthy eating plan during pregnancy and for a lifetime.

6 healthy reasons to eat pumpkin

6 healthy reasons  to eat pumpkin 

Eat more Pumpkin - The Amazing, super neglected
The fall is here and pumpkins are appearing everywhere. When most people think of "pumpkin", they think of pumpkin pie or carving one for Halloween. But that is a pity! This food has much in its favor nutritionally however, is one of the healthy foods most neglected.

6 healthy reasons  to eat pumpkin

The pumpkin is one of the best business of nutrition of everything and must be part of any healthy diet. You can begin with pumpkin fresh or canned buy. I almost always use fresh vegetables, but in this case I am left with canned. I tried to start from scratch, but I decided that the cut in slices, cleaning, baking and the maceration was not a good use of my time. (If you know a way to make this process easier, please share it!)

Pumpkin is loaded with fiber and contains only 50 calories per cup. These are some of the nutritional qualities most notable of pumpkin:

Vitamin A - a cup of cooked, mashed pumpkin contains more than 200% of their daily recommended intake
Beta-carotene - a potent antioxidant and agent antiinflammatory
The vitamins C and E - antioxidant vitamins that are synergistically useful for brain function and may reduce the risk of Alzheimer disease
Potassium - contains more of bananas and makes a great meal after training
Magnesium - largely absent from our diet helps the body with hundreds of functions
Pantothenic acid - one of the B vitamins, helps control the stress
It made the fun! From pumpkin contains seeds, is technically a fruit and not a vegetable.
Much more than the empanada
It seems that there is nothing that you can do with this food versatile. You can add almost any dish of adding fiber, color, taste and nutrition. It makes a great substitute for low calorie content for the oil to cook in the oven.

The pumpkin canned and pumpkin pie are available throughout the year, but at this time of year, you can find versions of pumpkin of ice cream, mixture of bread, ravioli, cream cheese to coat, yogurt, butter, soup mixture for pancakes, cereal bars, and the cake of chocolate mousse ! If you prefer to drink their pumpkin, there are ale of pumpkin and squash coffee spices, chai tea rooibos and.

And the prize is for the more creative use of Trader Joe of pumpkin would have to go to its sweets for dogs with flavor to pumpkin. This is not so strange as it sounds. Dogs love of the pumpkin and many veterinarians recommend that to help digestion and to help maintain your weight down.

Enthusiasts of raw foods have recipes for the Pumpkin soup raw, pumpkin pie raw, and milkshakes of pumpkin raw.

Easy recipe Curry pumpkin soup
Keep pumpkin canned in stock and can be flogging above this soup delicious, low in calories in less than 20 minutes.

Puree with the following in a blender 'til without problems:

Puree with the following in a blender 'til without problems:

1/4 cup of onion sautéed, finely chopped
1 tin small of mashed pumpkin (15 oz without sugar)
Chicken broth 1/2 cup
1 tooth of indent
1/2 teaspoon of cinnamon
1/2 teaspoon of nutmeg
1 1/2 teaspoon of curry powder
1-1/2 cups of water
2 tablespoons of maple syrup or other liquid sweetener
Transfer to a pan and heat on low until it is warm. Just before serving, add 1/2 cup of milk at ambient temperature (or the milk does not dairy) and 2 tablespoons white wine (optional). If you add slowly a little milk to each piece individually and shake gently, you can easily get an elegant Pinwel effect. ;-)

Sprinkle with chives or chopped green onions fresh to give a touch of color or add pumpkin seeds to retain the item on gear.

Outside of pumpkin? This recipe works equally well in the replacement of two cups of cooked carrots or pumpkin pumpkin.

Do not let pass another fall to buy without taking advantage of one of the biggest benefits of this season - the Amazing, super neglected - Pumpkin.

Chocolate Muffins

Whether or not your family requires a gluten-free diet, chocolate, muffins filled up to the edge of the mini chocolate chips are always a success

Chocolate Muffins

Ingredients

2.3 ounces brown rice flour (about 1/2 cup)

2.1 ounces tapioca flour (about 1/2 cup)

1.8 ounces almond meal flour (about 1/2 cup)

1.05 ounces sweet white sorghum flour (about 1/4 cup)

3/4 cup granulated sugar

1/3 cup unsweetened cocoa

1 teaspoon xanthan gum

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

3/4 cup low-fat buttermilk

4 tablespoons unsalted butter, melted

2 tablespoons canola oil

2 large eggs

1/3 cup semisweet chocolate minichips

Cooking spray.

Preparation

1. Preheat the oven to 350 °.

2. Although or slightly bucket of flour in measuring cups dry; level with a knife. Combine the flours, granulated sugar, and the 5 following ingredients (through the salt) in a medium bowl; stir with a whisk. Make a hole in the middle of the mixture. Combine the buttermilk, melted butter, oil and eggs; stir with a whisk. Add to the flour mixture, stirring until it is damp. Double at minichips of chocolate.

3. Place the linings of cup 15 mollete role in muffins cups; coatings of layer with oil in aerosol. Pour in the cups prepared. Bake at 350 ° for 25 minutes or until a toothpick inserted in the center comes out clean. Let cool for 10 minutes in the mold on a grid; remove from skillet.

source

Eating cheese could be the key to a healthy heart, as scientists discovered

Eating cheese could be the key to a healthy heart, as scientists discovered

Nutritionists tell us often health benefits of cutting dairy foods, but scientists may have discovered a practical reason for you to keep the cheese in your diet.

According to a new study published in the American Journal of Clinical Nutrition, cheese could actually be good for the heart.

Researchers at the University of Copenhagen in Denmark asked 139 adults to participate in a test eating cheese that took place over a period of 12 weeks.

Participants were divided into three groups; the first were asked to eat 80 g of regular cheese high in fat every day. The second consumes the same amount of cheese, but not low-fat varieties were provided.
The third group refrained from eating cheese at all, supplementing its 80 g carbohydrate dairy products instead.

Surprisingly, researchers found that those who nibbled high-fat cheeses each day had no change in their LDL cholesterol levels, insulin, triglycerides or blood sugar.
They also reported no change in their blood pressure and waist circumference.

But the news is better for cheese lovers, as consumers of high-fat also positive changes to their health occurred - your levels of good cholesterol HDL has increased, and researchers even concluded that eating all what the cheese had given them protection against both cardiovascular and metabolic disease.
This is not the first time the cheese has been shown to have health benefits. Recent studies have shown that it can help balance your intestinal flora, up your protein intake and reduce yeast counts that cause cavities in the mouth.

The news also comes after it was reported that eating cheese can trigger the same the same part of the brain as hard drugs - so it is no wonder we're all hooked.

Of course, the cheese contains high amounts of sodium and saturated fat - what scientists suggest that enjoyed in moderation.

Greek Lamb Shoulder recipe

Greek Lamb Shoulder

Greek Lamb Shoulder

ingredients

Lamb

1.5 kg of lamb shoulder, bone, fat trimmed.
1/4 cup beef broth / water (omit if the oven is used).
5-6 cloves of garlic.
4-5 sprigs fresh oregano (or 1 tablespoon dried).
1/4 cup olive oil.
sea salt and freshly ground black pepper.
2 brown onions, finely sliced.
1/2 lemon, to serve.

Green salad

8 cups of green leafy vegetables (such as silver beet and spinach).
100 g of Greek Feta cheese, cubed.
juice of half a lemon.
1/3 cup Kalamata oilves.
1/4 cup olive oil.

minted Yogurt

1 cup full-fat Greek yogurt.
1/2 cup mint, finely chopped.
sea salt and freshly ground black pepper, to taste.

Lamb Preparation:

1. Preheat oven to 180 degrees Celsius, if you are using it. Cut about 20 x 1 cm slits all over the lamb shoulder. Meter garlic and oregano in the slots. Drizzle of olive oil, salt and pepper over the meat and rub until coated.
2. Heat a large skillet over medium-high heat. lamb shoulder sear on both sides until it starts to brown (about 10 minutes). This will make the cooking process going. (You can skip this step if you are not a bad time).

Cooking in the oven: braised lamb shoulder Place in a large source of deep oven, drizzle with extra virgin olive oil. Bake in the oven for 2-3 hours. Spread around the edge onions and cook for an hour or until the lamb falls away from the bone. Cover with foil to the end of the cooking process if the meat begins to dry.

Cooking in the slow cooker: Place the onion on the basis of an insert slow cooker. Place the lamb shoulder on top. Pour over the action. Cover and simmer for 8-9 hours or high 4-5.

3. Meanwhile, salad ingredients are combined in a bowl. Toss to coat. Combine the ingredients of yogurt in a small bowl. Serve the lamb with salad and yogurt and a few drops of fresh lemon juice.

Super Healthy Breakfast Smoothie

Super Healthy Breakfast Smoothie

Ingredients 
1 Banana,sliced
1 Avocado
25g washed spinach leaves
50g frozen summer berries
200ml almond milk
2tsp runny honey

Directions 
-Put sliced banana,avocado, spinach leaves , frozen berries , almond milk and runny honey in a blender
-biltz for few secondes ,adding 100ml water for a smoother consistency.
-pour the freshly made breakfast smoothie into a chilled glass and enjoy

what 1 serving of fruits really looks like

what 1 serving of fruits really looks like 

Some diets require precision. Yes, even fruit portions.

Photos by Grace Hitchcock for PopSugar / Via popsugar.com

Vitamins there source and what they are essential for

Vitamins there sources and what they are essential for 

Vitamin A                 

         Source                      Orange Fruits and Veggies ,Dark Green Veggies,                                           Milk

         Essential for               Eyes , Immune System ,Skin

Vitamin B6 

      

          source                      Beans,nuts,red meat,fish,eggs,spinach. 

          essential for              brain function ,nerve function,red cell production. 

Vitamin B12 

            Source                    Milks, Eggs,Poultry,Red Meat,Fish

            Essential for            Nerve function,red cell production. 

Vitamin C 

            Source                   Citrus Fruits,Berries,spinach,tomatoes 

            Essential for           Bones,Teeth,Skin

Vitamin D

           Source                    Sunlight,Egg Yolk,Milk

  

           Essential for             Bones,Calcium Absorption

Vitamin E

            Source                    Nuts,Vegetable Oils ,Grains,Green Veggies

            Essential for             Red blood cells , Protect Cell Damage

Folik Acid

            Source                    Fruits,Dark Green Veggies 

     

            Essential for            Cell Health,Hearth Disease 

Vitamin K 

            Source                     Egg yolks , Dark Green Veggies

            Essential for             Blood Clothing

Niacin 

 

            Source                     Grain,Dairy Products,Nuts,Poultry

            Essential for              Promotes conversion of food to energy

Riboflavin

            Source                     Fish,Dark green veggies,Grains,Meat , Milk 

            Essential for              Energy,chemical process

For these reasons, you should not throw the used tea bags

For these reasons, you should not throw the used tea bags

Some suffer from the problem of the smell of the shoes, and others confused in choosing the most appropriate cream to ease dark circles around the eyes, these and other problems can be solved by a simple and cheap way, if you've moved away from throwing the used tea bags!

The tea is considered to be one of the drinks that are difficult to be dispensed , it is essential in breakfast for many, while some prefer to drink it  after lunch or evening, and despite the different favorite time  for tea, but the bags of the used tea have too many benefits, many people don't know about it :

Eliminate odors: after using the tea bags can be dried and used again odorous to eliminate unpleasant odors in shoes or in the refrigerator and you can open a tea bag after drying and rub your hands  with tea powder to perfume hands after cooking, according to the German website "Focus" .

Accelerate wound healing: black tea and chamomile beneficial effect. When a simple wound infection can put a wet tea bag on the wound,  tea components help heal wounds faster and have a good effect on the skin, and the useful tea bags with exposure to mosquitoes bite or sunburn.

Green tea instead of coffee

Tips to avoid the pressure of daily life
Green tea instead of coffee

Caffeine in coffee stimulates the production of adrenaline, what makes you more nervous. So, best to drink green tea. The proportion of caffeine in it very few. The proportion of caffeine in coffee about 80 mg, and 40 mg of black tea. The increase in green tea amounts to only 30 mg. And help antioxidants found in green tea to stimulate metabolism (metabolism) and fat burning as well.

for a view full of vitality: the tea bags  have an important role in getting rid of dark circles around the eyes, according to the website "Hovingtin Post" German beauty experts advise  to put two bags of tea used on the eyes, better to have the bag cool and leave for two minutes what pays for feeling relieved.

Degreasing: cleaning the remains of grease from the cooking pot problem everyone knows, however, that this problem can get rid of them put a tea bag in a small pot of hot water and add it can be remove the  grease without  using  of chemicals.

What are the benefits of rabbit meat? 10 reasons that will make you eat at least once a week

What are the benefits of rabbit meat ? 10 reasons that will make you eat at least once a week

the rabbit meat are considered to be a very important  source of protein, especially as it contains less fat percentage, and only 20 percent of the body rabbits is a bone and the rest is a meat, and rabbit meat have a lot of natural and healthy  benefits where concentrated nutritional value in fit on a 20 percent proteins, and only 4 percent fat, and one kilogram of it contains 350 calories, which is rich in important  vitamins such as vitamin b-12 vitamins in addition to niacin, iron, selenium, phosphorus, and a little sodium, below we will present what is the importance of rabbit meat? What is the benefit of eating it ?

the benefits of rabbit meat

 Benefits of rabbit meat

 1 - food very useful and ideal for pregnant women:  What You  the pregnant woman Always in Need to a healthy  food and quick to digest and rich in nutrients and rabbits meat is rich in  with vitamins, proteins and minerals also the fibers are easy to digest and chewing and with a good taste  so it's considered to be a very  an important food for pregnant women and children as well.

2. The elimination of obesity and slimming :We mentioned that rabbit meat contain a high proportion of protein and very low and low-fat ratio compared to other types of meat, proteins, of course, a very important vital processes in the body and one kilogram of it contains 350 calories and is thus less types of meat in proportion calories that provide the body with so rabbits meats are a good source of protein for people who are obese and want to lose weight.

 3. For patients with hypertension: The rabbit meat food, a very important and useful for patients who suffer from high blood pressure, and this is due to it contains a very small percentage of the element sodium in addition to fit on a balanced important nutrients ratios and so it is a wonderful food, in particular to people who suffering from high blood pressure.

4. Heart disease: rabbit meat is also a good food for heart patients as it is free of harmful cholesterol on cardiovascular health, which makes it a good food for people who suffer from heart disease.

5.  rabbit meat keeps on the bones and teeth health is due to  contain a high proportion of calcium wish is very important  element in bones and teeth formation .

 6. rabbit meat contains potassium, magnesium, where the two have an important interest in maintaining the health of the nervous system and strengthens the immune system and protects against stroke.

7. rabbit meat works to strengthens the sexual health because it contains zinc element wich help women against Infertility  and increase sexual potency in men.

 8. help get rid of anemia  due to the containment of rabbit meat a high percentage of iron wich is a very  important component of hemoglobin in the blood.

9. help build tissue and muscles, strengthen and this is due to contain a percentage of phosphorus element .

10. help rabbit meat to increase mental activity because they contain potassium, zinc and other  very useful elements for the body.

It should be noted that rabbit meat has become one of the most meat that Europeans accept the  in the last period because a few to contain fat and rich in protein as eating one rabbit equivalent of eating two chickens in the proportion of proteins that the body gets it and thus rabbit meat has become more expensive in comparison with all kinds of other meats 

Coffee becomes a cause of death in this way

Coffee becomes a cause of death in this way

"Daily Mail" published a British medical report is one of the most dangerous of all, where refers to  roasted  coffee that contain  over 1000 chemical substance , including 19 carcinogen at least.

This, according to the report, leads to raise the chances of cancer is one of the most dangerous killer diseases at all.

The American Cancer Society also pointed out that the coffee roaster contain carcinogens acrylamide, which is formed during coffee roasting inside the factory designated for that purpose, and not inside the house during the preparation or restaurants.
American Society confirms that there are no protective devices can be followed to reduce the risk of coffee.

It is noteworthy that another study published in the newspaper "Daily Mail" also suggests that eating hot tea, which increases its temperature about 65 C, raises the chances of developing esophageal cancer doubled, which is something very serious, especially the tea of the most popular drinks on the level the world, and are often eaten hot.

Eat to lose weight

Eat to lose weight

Modern life is increasingly busy with their sedentary habits, sensible eating that leads to obesity. To lose weight, you should frequently use the following foods in your diet every day will help you lose weight nhah and effective.

squash

Squash family Cucurbitaceae, oriental medicine called again, sweet, welding, in the scrap metal business, bladder, small intestine, without toxicity, which have the effect of conditions Pi, gas utility, pepper fishing . Where to eat zucchini period can remove excess water in the body, lose weight and fight obesity. The effective weight loss not fat zucchini, zucchini contain chemicals hyterin reason - caperic able to control the metabolic pathway of fats to avoid the accumulation of fat in the body against obesity.

tomatoes

In tomatoes contain a lot of nutrients and vitamins essential for health, but contain less fat and sweeteners. Sugar and citric acid in the tomato helps promote the metabolic process the defatting of the natural weight loss quickly and lycopene can inhibit the growth of fat cells and absorb excess fat accumulation in the body. Tomatoes can be included in daily diet to replace foods have too much fat

yam

In the composition containing yam absolutely no fat and cholesterol should have the effect of inhibiting the metabolism of fat accumulation in the body.

In addition, sweet potatoes also contain persistent organic solvent belly feeling so fast, the hunger quickly repelled. Due to the above reasons that the sweet potato is considered the gold food to lose weight.

bananas

Bananas contain a lot of vitamins and minerals, especially bananas contain a lot of calories, 100 grams medium banana contains 91 calories. Bananas have a lot of calories in a banana should be able to provide enough for the body's activities increased satiety after meals, reducing food cravings of other things. Not only vātaḥ, potassium in bananas can stimulate the growth of muscles, enhances the accumulation of fat.

apples

Apples contain malic acid helps break down fat cells accumulate in the body, can prevent weight gain.

tofu

Tofu contains a lot of vegetable protein, will easily eat into feeling full so it becomes a kind of botanical slimming with many advantages. The tofu also contains a large amount of trace elements are extremely rich in effect, may remove more water content, increasing the digestive function, is particularly effective in reducing the amount of fat in the abdomen

Healthy Eating In Pregnancy

Healthy Eating In Pregnancy

 Pregnancy can be termed as a heavenly feeling for any woman. You are in the process of creation. Therefore you must look good and feel good. Healthy pregnancy leads to the birth of a healthy baby. During this period of 9 months pregnant, you should be taking very selective and healthy food. No junk food should be taken, as it only creates problems and complications not know until we face them.

Now the question of what do you eat when you're pregnant from? Well, what you eat should contain the basic nutrients. Water, milk, yogurt are good is better to take low fat milk and yogurt. Many green vegetables should be a part of your daily diet. Protein is also another essential part of their diet. Fish, lamb and chicken are some good options. Red meat is unhealthy because it increases the risk of high cholesterol and fat in your body. Alcohol and snuff should be strictly avoided during pregnancy because it is not good for you and your unborn baby.

Pregnancy requires tender care and management. The more you take care of yourself the more you stay away from diseases and complications. A pregnant woman should have small meals and do not eat large meals in. Like when you eat a lot experience heartburn and uncomfortable feeling. So do your small meals and there is nothing wrong with eating as many times as you feel like eating. There is no restriction as to eat and when to eat. So you better make a plan for your meals. Perfect feeding routine consists of four to five times of food. First place in the early morning, at this time you can take a glass of warm milk and with it you can eat 1 or 2 cookies oatmeal. And if you do not feel like drinking milk, then you can make your self a cup of green tea. This will not only make you feel cool, but it will also help in preventing morning sickness.

A breakfast time medium bowl of oatmeal is an excellent choice, or may have a vegetable omelet with whole wheat bread and a glass of fresh juice of your choice. Tea is not as good an option as it causes heartburn and headaches. So better avoid it, but once a day you can drink a cup of tea. A lunch of grilled chicken breast, boiled vegetables, bread, pasta, lamb, fish, cooked backed beans, rice, lentil soup are healthy choices. The same is for dinner. The key is that all that you should eat healthy should have some nutritional value. Lots of spices, beverages and fats high cholesterol foods should be kept at a distance. Drink plenty of fresh water, it will help to properly remove the system, and help you not have constipation.

It says you do not have to put on extra weight during the first 6 months of pregnancy, what to eat only will your body and after 6 months what will eat directly help your baby gain weight and you will also notice a significant change in weight after 6 months. Therefore, it is best to eat healthy and sensibly. No fatty foods taken as once you put on weight will be very difficult for you to reduce after pregnancy. So to keep your car in good looking shape and eat wisely and sensibly. It is better to get more advice from your health nutritionist.

Here are some quick tips for healthy pregnancy that you should know.

o Talk to your doctor about how much weight you should gain during pregnancy.

• Eat foods rich in folic acid, iron, calcium and protein, or get these nutrients through a prenatal supplement

o Before taking any supplement not talk to your healthcare provider.

or Do not skip breakfast.

• Eat high fiber and drink plenty of water to avoid constipation food.

o Avoid raw egg, alcohol, raw fish, and high-mercury fish, soft cheeses, and everything that is not food.

o Try to do at least 30 minutes of moderate activity most days of the week. Talk to your doctor before starting.

o Continue to eat right after delivery, so you return to a healthy weight gradually. Not consider pregnancy as a disease, as its only a blessing and think to yourself as lucky to have been blessed by God with this beautiful gift of nature.

HEALTHY EATING

what is a healthy eating plan for pregnancy?

. A healthy eating plan contains a variety of foods from the five basic groups of food * Every day, you should try to eat:

6 or more servings of bread, cereal, rice or pasta.

One serving equals one slice of bread, 1 ounce of ready-to-eat cereal (about 1 cup of most cereals), or 1/2 cup cooked cereal, rice or pasta. If you are physically active, you can eat more servings (up to 11 servings if you are very active).

3-5 servings of vegetables.

One serving equals 1 cup of raw leafy greens like spinach or lettuce, or 1/2 cup chopped vegetables, cooked or raw.

2-4 servings of fruit.

A serving is one piece like an apple, banana or orange fruit median; 1/2 cup fresh chopped, cooked or canned; 1/4 cup dried fruit; 3/4 cup fruit juice 100 percent.

2 servings of milk, yogurt or cheese.

One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese like cheddar or mozzarella, or 2 ounces of processed cheese like American. If you are 18 years or younger and pregnant at least 3 servings of milk, yogurt and cheese are needed. Choose low-fat or nonfat dairy products more often.

2-3 servings of meat, poultry, fish, dry beans, eggs or nuts.

One serving equals 2 to 3 ounces of meat, poultry, or the size of a deck of cards-about fish. Choose lean cuts and eat no more than 5-7 ounces of meat, poultry or fish a day. One cup of cooked beans, as beans or 2 eggs count as a portion. Four tablespoons peanut butter 2/3 cup of nuts also equals a serving.

At least 8 glasses of water.

Consumption of milk, 100 percent juice, seltzer or other non-alcoholic beverages account for its amount of water daily.

* Adapted from Department of Agriculture / Department Guide Health and Human Services U.S. of the Food Pyramid.

best ways to beat stress

best ways to beat stress

image source

we all know that stress can make people break their healthy habit and can affect what they eat and how much they eat , in this article we will talk about the stress and the best ways to beat it and keep your healthy body.

It would be unthinkable for anyone to say no today are subjected to stress. In today 's day and age , stress is an unwelcome part of our lives . And while it avoids stress is not entirely possible , there are ways on how you can deal with it in a positive way .

Not having enough time
Do you always feel like you have much to do, but just not enough time ? If you are constantly running around trying to complete tasks at work or at home ( or both) , you need to set realistic goals , work on your time management and try to stay as organized as possible .

Manage your time more effectively
Prioritizing tasks will make your life easier because you will have an idea that the first task to pursue and what can be put off until later. This way you will not waste time on unimportant tasks.

Carrying unhealthy living
Take a look at your daily habits . Does your lifestyle that leaves no choice but to adopt unhealthy habits ? Do not let lack of time affects your health - do not eat in a hurry , do not resort to junk food and do not smoke because you think that it will reduce your stress levels . Start by making small changes in your schedule, will go a long way to help get rid of bad habits.

taking too
Often takes things simply because they / we can not say no to people or let them down. This assumption translates into more things than they can handle. And that, in turn , leads to an additional as you try to balance all stress. Admit your limitations and avoid taking up that I can not handle.

Problems at work
When the mind , which may reflect in their work is disrupted. If you are facing a lot of pressure at work or malicious peers , it is best to talk to your superior about a solution. Avoid unnecessary conflict as much as possible and do his work for him as best she can.

Accepting a difficult situation
Our inability to accept things is one of the main reasons for stress. When you find out ( and agree ) that things are out of your control , you will realize that they are easy to accept that there is no point in worrying about them . Sometimes talking about a situation with another person can help you see things from a different perspective.

Not giving yourself enough time
We all need time for ourselves , no matter how busy we are . Taking a break , not only will give your body a break , but also help your mind relax . Also find that you can perform better after having a little " me time" .

Not seeing the funny side
Experts say that many of us have forgotten how to laugh . When was the last time you let go and laughed until your stomach hurt? The next time you may find yourself in a stressful situation , try to see the lighter side . Having a humorous view towards life will decrease the burden of daily stress. And make a habit of seeing or reading something fun every day - laughter is said to lower blood pressure and reduce stress hormones .

Avoid situations that cause you stress
Different things affect us. For some it could be a crowded train . bad traffic can highlight some people. Learn to work around these situations

Be Неаlthy bу Еаtіng Неаlthу Оrgаnіс Fооd

Be Неаlthy bу Еаtіng Неаlthу Оrgаnіс Fооd

Wіth thе сurrеnt lіfеstуlе wе hаvе thеsе dауs, thеrе іs nо quеstіоn whу mоrе аnd mоrе реорlе аrе lооkіng fоr wауs tо kеер fіt аnd hеаlthу dеsріtе аll thе strеss, іrrеgulаr mеаls аnd unhеаlthу fаst fооd сhаіns lurіng thеm tо kеер uр wіth thе fаst-расеd lіfе. Вut wіth thе flоurіshіng numbеr оf оrgаnіс fооd stоrеs, thеrе mіght bе hоре уеt fоr аll оf us.

Оrgаnіс Fооd: Тhе whаt’s аnd thе whу’s

Оrgаnіс fооds аrе, рrіnсіраllу, рrоduсеd wіthоut thе іnvоlvеmеnt оf аnу mоdеrn mаn-mаdе іnрuts suсh аs сhеmісаl fеrtіlіzеrs аnd sуnthеtіс реstісіdеs. А nаturаl оrgаnіс fооd іs nоt рrосеssеd wіth thе usе оf іndustrіаl sоlvеnts, сhеmісаl аddіtіvеs оr іrrаdіаtіоn. Моst реорlе bеlіеvе thаt fооds thаt аrе grоwn оrgаnісаllу аrе muсh sаfеr, tаstеs bеttеr аnd аrе mоrе nutrіtіоus соmраrеd tо thоsе grоwn іn а соnvеntіоnаl mаnnеr. Wіth suсh bеlіеf, thе dеmаnd fоr thіs tуре оf рrоduсе hаs іnсrеаsеd dеsріtе bеіng quіtе соstlу. 

Study .. Kiwi fights depression and physical exhaustion

Study .. Kiwi fights depression and physical exhaustion

New Zealand study revealed that eating kiwi fruit saves man from depression and relieve the suffering of physical exhaustion , Lima contents of vitamin "C" and antioxidants .
According to the site , " 24", The study was published in the newspaper " Times of India " was conducted on more than 54 people who are not accustomed to eating large amounts of vegetables and fruit , and the results showed that those who are accustomed to eating kiwi fruits felt better in easing bouts of depression and fatigue
The study attributed the reason for tying Kiwi combating depression it contains vitamin " c " , which activates enzymes that will enhance the mechanism of action of the body's metabolism , which leads to the granting of rights more energy to combat fatigue .

Strawberry Bread

Strawberry Bread
PREP 30 mins
COOK 45 mins
READY IN 1hr25 mins

image source

Recipe by Ellen Rainey
" This is wonderful hot or cold, for breakfast or dessert . A definite family favorite ! "
Ingredients 

Original recipe makes 2 9-inch loavesChange Servings
2 cups fresh strawberries
3 1/ 8 cups all-purpose flour
2 cups white sugar
1 tablespoon ground cinnamon
1 teaspoon salt
1 teaspoon baking soda
Oil 1 1/4 cups of vegetables
4 eggs, beaten
1 1/ 4 cups chopped walnuts

instructions

Preheat oven to 350 degrees F ( 175 degrees C). Butter and flour two loaf pans 9 x 5 inches.
Division strawberries and place in a medium bowl . Sprinkle with a little sugar , and set aside while preparing the dough .
Combine flour , sugar , cinnamon , salt and baking soda in a large bowl ; mix well. Mix oil and eggs into strawberries. Add strawberry mixture to flour mixture , mixing just until dry ingredients are moistened only . Stir in nuts . Divide the dough into the molds.
Bake in preheated oven until a tester inserted in the center comes out clean , 45-50 minutes ( test each pan separately). Cool in pans on wire rack for 10 minutes. Turn bread molds, and allowed to cool before slicing.

8 information about chicken you weren't aware of

8 information about chicken you weren't aware of 

1 . The chicken is an excellent source of protein . Protein has many functions in the human body , is the building and strengthening the muscles , bones , internal organs , enzymes , hormones , substances responsible for the body's immune and so important for hair ... this Eating chicken is important for all ages , and especially in the period of growth , in childhood and adolescence.
 2 . Chickens contain 20 % protein .
3 . Chicken contains a high proportion of iron. No source of iron better than chicken . Iron is important to build a device bloody . A decrease in the proportion of iron leads to anemia which symptoms : fatigue , head aches , hair loss , dizziness and lack of concentration.
4 . The risks of a vegetarian eating is the only incidence of anemia due to lack of iron .
5 . Chickens also contains many vitamins , including Alripovlaben , nicotinic acid important for the metabolism of the body, for the production of lipids , carbohydrates , proteins , for energy production , the process of cell respiration and etc. ..
 6 . Compound last and important , is only present in animal food , from including chicken , is vitamin B12. This vitamin is very important for the nervous system work properly , for the production of DNA ( genetic material ) , and the production of red blood cells. The lack of Vitamin B12 leads to anemia . Until the beginning of the 20th century was considered the cause of anemia and death of large numbers of the population , especially in third world countries because of poverty and famine , because of their unwillingness to eat meat, because they are vegetarians .
 7 . Cooked meat and poultry leads to a change in the building of the protein , leading to improvement in the quality of protein absorbed. During the cooking there is a decrease in water chicken . For this , the benefits of the chicken after cooking is greater than its benefits before cooking .
 8 . Contain chicken fat . Vary the amount of fat from one part to part in the chicken . In order to reduce the consumption of fat preferably removed the skin and all visible fat . After cooking the chicken fat in less than chicken .

Smoked salmon, dill and Kale Quiche

Smoked salmon, dill and Kale Quiche 

imagesource

make 20 cm pie

Sour Cream Shortcrust
250 grams of wheat flour
200 grams unsalted butter , cold , cut into small cubes
125 ml sour cream

filler
1 bunch kale
1 tablespoon olive oil
1 clove garlic, crushed
100 grams of smoked salmon , flaked into small pieces with a fork
1 bunch fresh dill , chopped into pieces
3 eggs
80 ml double cream ( pouring )
60 ml of milk
40 grams of grated parmesan
Sea salt and ground black pepper to taste

To make the sour cream broken :
Place butter and flour in a food processor and pulse until the mixture resembles fine crumbs . Add sour cream and continue to pulse until the dough begins to incorporate into a ball. Flatten dough into a disk, wrap the dough in plastic wrap and refrigerate for 30 minutes or until firm .

Roll out dough between two sheets of baking paper until 3mm thick and large enough to line 20cm round cake tin based loose . Lift cake in pan , ease into the base and side . Trim excess dough. Refrigerate 30 minutes or until firm . ( I usually like to cover the dough with plastic wrap and freeze overnight. I think baking the dough when completely frozen helps minimize shrinkage. )

Preheat oven to 200 º C ( 180 º C or fan forced ) . Place the cake tin on the baking sheet. Line the pastry with a sheet of baking paper and pour dry rice or beans. Bake for 20 minutes or until light golden be . Remove the paper and beans / rice. Return to oven for another 10 to 15 minutes at Crisp. Allow to cool while we work on the filling.

To make the filling :
Reduce oven to 180 º C (or 160C fan forced) .

Remove and discard the stem kale. Chop or tear kale leaves into small small pieces.

Heat oil in a pan, add garlic and stir over medium heat until fragrant . Add the kale leaves and saute until the kale has wilted . Remove from heat .

Place eggs , cream , milk , cheese , salt and pepper in a bowl and whisk to combine .

Evenly distribute kale, smoked salmon and dill in pastry shell and pour over the egg mixture . Bake for 25-30 minutes or until firm and golden. Rest for 10 minutes before 

Foods That Helps Against MIGRAINE

Foods That Helps Against MIGRAINE

Quinoa: is a known super full of protein and nutrients such as iron , copper and magnesium. It is known to help relax blood vessels and reduce the frequency of migraines. It can also help with high blood pressure, which reduces the risk of heart attacks.

Quinoa ; image source wikipedia

Fatty fish :such as sardines , herring and trout are also known to decrease the severity and frequency of migraines. The research suggests that fatty fish rich in omega 3 can reduce the production of chemicals in the body that cause migraines. Eating a lot of fatty fish 2-3 times a week to treat migraines .

Ginger: has a long history of relieving pain associated with migraines. It works as an anti- inflammatory and helps treat nausea often accompanies migraines. Research suggests ginger can also be used to treat digestive problems . Try gingernut cookies or taking ginger supplements .