• Diet

    Come Barbabietola aiuta a prendere cura della tua salute

    In primo piano: Insalata delle barbabietole a prendersi cura del vostro metabolismo
    Beet-root-salad-with-apple-and-capers-e1358863515351

     

    Barbabietole sono molto basso contenuto di calorie, e contengono molte fibre, facendovi sentire più sazi. Questo limita il consumo di altri alimenti che potrebbero portare a diminuire le prestazioni del metabolismo. Volete saperne di più? Continua a leggere!

    Ricette :

    6 barbabietole
    Noci 60g , tostato
    2 cucchiai. l’olio extravergine di oliva
    1 cucchiaio. aceto balsamico
    1 pizzico di origano secco ciascuna , sale e pepe nero
    Formaggio di capra morbido 75g
    100g ogni foglie bambino di rucola e foglie di spinaci

    Preparazione

    Mettere le barbabietole in una pentola di acqua bollente salata e cuocere per 15 a 20 minuti finché sono teneri forcella . Lasciare raffreddare loro è possibile gestire fino , poi un peeling le barbabietole , Pat asciutto e tagliare in pezzi morso dimensioni .
    Sbattere l’olio , balsamico , origano , sale e pepe insieme . Drizzle sopra le barbabietole . Dividere le foglie di rucola e spinaci Tra 6 piatti . Top Con l’insalata di barbabietole e poi un punto formaggio di capra sopra le barbabietole e cospargere le noci tostate Con . Aggiungere ulteriore sale e pepe a piacere.
    Ricetta Ingredienti per 6 calorie per servire : 192 .
    Screen-shot-2012-10-22-at-8.59.26-PM-520x510

    Barbabietole per la Salute e il metabolismo potenziato

    Barbabietola è stato salutato come un “super food” numerose volte nel corso degli ultimi anni, e con buona ragione – barbabietole sono incredibilmente saporita e sono stracolmo di nutrienti e vitamine, così come un sacco di malattie prevenzione proprietà.

    Quindi, con questo in mente sono una grande aggiunta al vostro metabolismo potenziato la gravidanza piani e perdere bambino metabolismo piani di mangiare sano

    Beetroots sono anche molto più versatile di quanto si possa immaginare, soprattutto quando li prepara dal fresco. Si possono arrostire, li salamoia, li vapore o friggerle, oppure è possibile godere in tua mamma frullati salutari.

    I benefici per la salute di barbabietole


    Barbabietole sono una ricca colore viola intenso, e questo colore è in realtà la cianina beta all’interno della barbabietola. cianina Beta è un potente antiossidante che può aiutare a eliminare le tossine dal vostro fegato, aiutando a eliminare le tossine dal flusso sanguigno. cianina Beta può anche contribuire a rimuovere i depositi di grasso dal flusso sanguigno, che può abbassare il colesterolo e quindi il rischio di malattie cardiache.

    Recenti ricerche hanno dimostrato che il consumo regolare di barbabietola o di barbabietola succo può aiutare ad abbassare la pressione sanguigna, che a sua volta riduce il rischio di malattie cardiache e ictus. Beetroots contengono alti livelli di nitrati e quando il cibo contenente nitrati viene consumato, ossido di azoto viene rilasciato nel flusso sanguigno che aiuta ad allargare i vasi sanguigni, che a sua volta riduce la pressione sanguigna.

     

    28 Day Challenge
    La ricerca ha suggerito che il consumo giornaliero di una 250 ml succo di barbabietola o 1-2 barbabietole cotte , intorno 100g , potrebbe livelli di pressione sanguigna notevolmente inferiori, che lo rende un po ‘ di un alimento meraviglia per i pazienti di alta pressione sanguigna .

    Barbabietola è anche ricco di acido folico , che è essenziale per la crescita del tessuto sano e la riparazione delle cellule . L’acido folico è assolutamente essenziale per lo sviluppo del midollo spinale di un bambino , che rende barbabietola un’eccellente cibo da mangiare durante la gravidanza . Inoltre contiene ferro, che è un ottimo nutriente per combattere la stanchezza .

    Barbabietole può contribuire a ridurre i livelli di colesterolo , troppo – contiene fibre solubili , e la ricerca ha suggerito che la fibra solubile può ridurre i livelli di colesterolo . Contiene anche flavonoidi e carotenoidi , che sono noti per ridurre i livelli di colesterolo cattivo , mentre il miglioramento dei livelli di colesterolo buono .

     

    Barbabietole e metabolismo potenziato
    Barbabietola è anche un ottimo alimento per il metabolismo potenziato e per l’inclusione sul Perdi bambino metabolismo metabolismo gravidanza potenziato piani. E ‘molto basso in calorie, che contiene circa 38 calorie per 100 g di barbabietola, insieme con solo 0,1 g di grasso.

    Ha un carico glicemico molto basso, il che significa che quando si consuma, è molto lentamente convertita in energia, il che significa che non sovraccaricare il flusso sanguigno con gli zuccheri. Questo impedisce alti di zucchero nel sangue e, pertanto, livelli bassi di zucchero nel sangue, che può portare a voglie di alimenti zuccherati e grassi.

    Barbabietola è anche ricca di fibra insolubile, che è una fibra che i nostri corpi non possono digerire. Poiché non possiamo digerire, deve essere espulsa attraverso il nostro corpo come materiale di scarto.

    La fibra insolubile aiuta a andare in bagno più spesso, che assicura un sano apparato digerente e un intestino sano, che riduce il rischio di cancro all’intestino.

    Mangiare fibra insolubile può aiutare ad aumentare il metabolismo e può anche aiutare a aumentare il metabolismo come il cibo che si consuma aiuta a riempire voi, ma come non si può digerire, non prendere come molte calorie da esso.

    Tra cui un paio di barbabietola nella vostra dieta quotidiana può davvero aiutare per aumentare il metabolismo potenziato e migliorare la vostra salute. Ecco una ricetta di barbabietola per aiutarvi a fare la maggior parte di questo prelibato tubero.

     

    Perché mangiare Beets? 6 motivi Top
    radici di barbabietola sono sempre stati inclusi nella mia lista di verdure più raccomandato, anche se sono nella categoria “usare con parsimonia” a causa dei loro alti livelli di carboidrati.

    Anche se le barbabietole hanno il più alto contenuto di zucchero di tutte le verdure, la maggior parte delle persone può tranquillamente mangiare radici di barbabietola da un paio di volte a settimana (e le loro verdi in quantità illimitata), godendo non solo la loro dolce, sapore di terra ma anche le loro sostanze nutritive centrale elettrica che possono migliorare la vostra salute nei seguenti modi.

    1. abbassare la pressione sanguigna

    Bere succo di barbabietola può aiutare ad abbassare la pressione sanguigna in una questione di ore. Uno studio ha trovato che bere un bicchiere di succo di barbabietola abbassato la pressione arteriosa sistolica da una media di 4-5 points.

    Il vantaggio probabilmente proviene dai nitrati presenti in natura in barbabietole, che vengono convertiti in ossido nitrico nel vostro corpo. L’ossido nitrico, a sua volta, aiuta a rilassarsi e dilatare i vasi sanguigni, migliorando il flusso di sangue e abbassando la pressione sanguigna.

    2. Potenzia la tua Stamina

    Se avete bisogno di una spinta per fare attraverso l’allenamento successivo, il succo di barbabietola può ancora rivelarsi prezioso. Coloro che hanno bevuto succo di barbabietola prima dell’esercizio sono stati in grado di esercitare per un massimo di 16 per cento longer.4 Il vantaggio è pensato per essere anche legati ai nitrati si trasformano in ossido di azoto, che può ridurre il costo di ossigeno di esercizio a bassa intensità, così come migliorare tolleranza alta intensità di esercizio.

    3. combattere l’infiammazione

    Barbabietole sono una fonte unica di betaina, un nutriente che aiuta a proteggere le cellule, proteine ed enzimi da stress ambientale. E ‘noto anche per aiutare a combattere l’infiammazione, proteggere gli organi interni, migliorare i fattori di rischio vascolare, migliorare le prestazioni, e probabilmente aiutare a prevenire numerose diseases.5 cronica Come riportato da alimenti più sani del mondo:


    “[Di Betaina] … presenza nella nostra dieta è stata associata con livelli inferiori di alcuni marcatori infiammatori, tra proteina C reattiva, interleuchina-6, e il fattore di necrosi tumorale alfa. Come gruppo, le molecole anti-infiammatorie trovati nelle barbabietole possono eventualmente essere mostrati per fornire benefici cardiovascolari in studi umani su larga scala, così come benefici anti-infiammatori per altri sistemi del corpo. “

    4. proprietà anti-cancro

    I potenti fitonutrienti che danno barbabietole loro colore intenso cremisi possono aiutare a scongiurare il cancro. La ricerca ha dimostrato che l’estratto di barbabietola ridotti formazioni tumorali multi-organo in vari modelli animali quando somministrato in acqua potabile, per esempio, mentre l’estratto di barbabietola è anche in fase di studio per l’uso nel trattamento del pancreas, della mammella e della prostata umana cancers.

     

    1. Ricco di preziosi nutrienti e fibra

      Le barbabietole sono ricchi di immunostimolanti vitamina C , fibre e minerali essenziali come il potassio ( essenziali per il nervo sano e la funzione muscolare ) e manganese ( che è buono per le ossa , fegato, reni e pancreas ) . Barbabietole contengono anche l’ acido folico vitamina B , che aiuta a ridurre il rischio di difetti alla nascita .

      6. Supporto Disintossicazione

      I pigmenti betalin di barbabietole supportano processo di disintossicazione di fase 2 del vostro corpo , che è quando ripartiti tossine sono legati ad altre molecole in modo che possano essere escreto dal corpo. Tradizionalmente , le barbabietole sono valutati per il loro sostegno nella disintossicazione e aiutare a purificare il sangue e il fegato .Screen-shot-2012-10-22-at-8.59.26-PM-520x510
    Published by:
  • Beauty

    Selbst gemachte Orange Peel Gesichts Packs für strahlende Haut

    oranges_625x350_81422606807

    Orangen wurden von vielen Väter verwendet, um die Haut des Königtums zu kümmern, nicht warten, und bereiten Sie es

     

    Was ist in der Saison wird Ihre Haut glühen! Es ist nicht nur ein Teil Ihrer Ernährung, aber auch, wenn es direkt auf der Haut verwendet wird. In der Tat, im Fall von Orangen, nur hat die Schale viel mehr Vitamin C als die Orange selbst. Helle, glänzende und Mandarine, seine Rinde der Orange enthält Antioxidantien und verwenden regelmäßig in den Gesichtspackungen werden Sie klar und heller Haut in kürzester Zeit geben.

    Die Schäl hat antibakterielle und antimikrobielle Eigenschaften, die es sehr geeignet für die Behandlung von Akne und fettiger Haut.

    Rezept

    • 3 Nabel oder Valencia-Orangen
    • 1 ½ Tassen Kristallzucker
    • ¾ Tasse Wasser

     

    Wie Orangen können Sie Ihre Haut helfen, wenn Sie mehr als 30 NPA haben

    Eine schöne junge Frau auf ihr Gesicht im Spiegel schaut

    Eine schöne junge Frau auf ihr Gesicht im Spiegel schaut

    bringen frühen 30er Jahren über die vielen unerwarteten Veränderungen können bei Männern und Frauen.Ihre Funktionen würden erhärten, können Sie sich auf der Empfängerseite von Kommentaren wie finden könnte: “nicht viel mehr Lachen” oder Sie vielleicht das Gefühl, sehr entmutigt und oft geschossen.

    30er Jahre davon aus, dass die Zeit Ihres Lebens, wenn Sie sind in die vollständige Kontrolle über Ihre Beziehungen sind, die auf dem Weg sind, wenn es um die Arbeit geht, haben eine große Bankguthaben und Melodie zu einem wahrhaft glücklichen und angenehmen Leben. Aber dann ist das Leben ein grausamer Witz spielen und wirft eine echte Schönheit Türsteher. In einfacheren Worten, 30 ist oft das Alter, in dem Sie beginnen, Ihre Haut, Körper zu sehen und sieht ändern. Und diese Veränderung in einigen Fällen nicht zum Besseren, es sei denn, Sie beginnen, besonders vorsichtig zu sein.

    Hautprobleme in den 30er Jahren: Das erste tiefe Falten beginnen zu entstehen, schwache Linien Drehen um die Augen in den Füßen voll Crow geblasen (auch als Lachfalten oder Charakterlinien bekannt). In einigen unglücklichen Fällen entscheiden Akne ein Comeback nach Teenager zu machen oder es kann auch zum ersten Mal erscheinen.

    Dieses Phänomen wird als “Erwachsenen-Akne und hormonelle meist bei Frauen genannt. Schäden aus früheren Sonne und Strand Ferien beginnen, wie fleckig Pigmentierung erscheinen und erscheinen plötzlich dumpf und schlaffe Haut zu haben. Ein Plüsch Pferdeschwanz gerade die letzten zehn Jahre lichtet nach unten und wirft ein Spiegelbild mit einigen bemerkenswerten aber Aging-Eigenschaften, die sehr entmutigend sind. Hormone sind eine der Hauptursachen für diese Probleme, insbesondere bei Frauen. Die Mehrheit der hormonellen Veränderungen beginnen im Alter von etwa 30. Wenn weiblichen Geschlechtshormonspiegel Phasing beginnen und führen Haare und unerwünschte Hauterkrankungen Verdünnung. Das Niveau des menschlichen Wachstumshormone beginnt verringern zu, was zu einer erhöhten Bruch der Produktion von Kollagen führt, um Raum dumpf und schlaffe Haut zu machen.

    18, Wachstumshormonspiegel um 900, sondern durch die Zeit, die Sie 30 sind, fallen sie 200, um es nicht zu Hautproblemen zu gehen muss, sondern das Opfer der männlichen Haarausfall aufgrund von Veränderungen in Testosteron und DHT. Jeder wird eine Art von Veränderung aufgrund der hormonellen Ungleichgewicht in ihren 30er Jahren zu sehen, aber diejenigen, die Bräunung genießen, trinken, rauchen, nicht regelmäßig trainieren und essen schlecht, die Probleme sind viel schlimmer.

    Wie wunderbar Blick in deinen 30ern : bleiben herrlich durch Ihren 30er Jahren und nach den folgenden acht Schritten: 1. Reinigen – waschen Sie Ihre Haut jeden Morgen zu entfernen und sicher alle Make – up machen und reinigen wieder für Schlafenszeit. Dadurch kann die Haut auf seine wesentlichen Schutz- und Erneuerungsfunktionen gut ab . Verwenden Sie immer Produkte von Ihrem Hautarzt empfohlen , wenn es viele Produkte auf dem Markt verfügbar sind und die richtige Wahl kann verwirrend sein. 2. Exfoliate – in derNacht Exfoliate , statt während des Tages.

    Über Nacht Haut ist die Erneuerung des Modus und abgestorbene Hauthautzellen entfernen vor dem Zubettgehen die Funktion der Haut verbessert. Peelen sanft, nur um zu entfernen abgestorbene Hautzellen und wenn Ihre Haut ölig ist, oder Sie haben Akne dann ein Peeling zweimal pro Woche ausreichend sein sollte.

    Published by:
  • Hair

    6 Tricks for Growing Your Hair Really

    landscape_nrm_1423069350-cos-long-hair

     

    1. Remember that it can’t grow overnight.

    Unless your scalp unleashes new strands like a Chia Pet, gaining new length is going to take time. “Hair typically only grows about a quarter of an inch — to a half an inch max — a month,” says celebrity hair stylist Mark Townsend, who helped Ashley Olsen grow out her asymmetric bob to past her waist. “And that’s only if it is super-healthy and doesn’t have a ton of split ends.” The bottom line: practice patience.

    2. Ironically, a scissor is your friend.

    Although getting regular trims to snip splits won’t make your hair actually grow faster, it will keep tips looking healthy and prevent splits from working their way up strands, requiring you to chop hair off more often. “If you wait so long that splits are causing your hair to break off high up on the strand, your hair will actually be shorter than if you get consistent trims,” Townsend says, who suggests asking your stylist to take around just an eighth of an inch off every 10 to 12 weeks to prevent extreme split ends before they start.

    3. Use conditioner every time you shampoo.

    “If your hair is wet, that means you have to condition it,” Townsend says. “Over time, from coloring and heat styling, strands start to get thinner at the bottom.” Conditioner helps replace the lipids and proteins inside the hair shaft, “as well as seal the cuticle to help prevent more damage from happening so that you can get your hair to grow longer and look healthier,” he says.

    4. And don’t shampoo every time you shower.

    “It’s shocking to me how many women skip conditioner when showering, which is the worst thing you can do for your hair — especially when you’re trying to grow it long — and it’s actually shampoo that you should be skipping as much as possible,” Townsend says. Here’s why: The purpose of shampoo is to wash away dirt and product buildup, but it can also take essential natural oils that keep strands soft and healthy along with it. When you really do need shampoo, be gentler on your hair by only lathering up at your scalp and then simply letting the suds slide down strands, hitting the rest of the hair as the water rinses it away.

    5. Apply an oil or mask treatment weekly.

    Because hair that touches your shoulders or beyond can be several years old and most likely needs more TLC than normal conditioner. Townsend suggests using moisture-based masks and oils weekly. “I make a natural oil treatment and give it to all of my clients to use pre-shampoo,” Townsend says. (His easy recipe: 1 cup of unrefined coconut oil mixed with 1 tablespoon each of almond, macadamia and jojoba oil.) Because oils can leave a residue on hair, he says to apply it to damp hair, leave it on for 10 minutes, then shampoo and condition like normal. “These oils are able to fill strands up with fatty acids and then, when rinsed out, using regular shampoo helps seal them inside hair,” Townsend says, adding that Kate Bosworth, Diane Kruger, and Ashley and Mary Kate Olsen are fans. Not into DIY? Try an oil-based hair treatment instead.

    Published by:
  • Fitness

    Get Strong, Fit, and Fabulous

    Get Strong, Fit, and Fabulous

    FI070106DWELL002

    Your Sculpting Strategy

    If you’re worried about concealing your curves, it’s time to toss that cover-up. Our last-minute plan will help you lose up to eight pounds in just one month. Best of all, most of the routines take 20 minutes or less — but be prepared to sweat.

    “To really see results, you need to intensify your workouts,” says Alwyn Cosgrove, owner of Results Fitness in Santa Clarita, California. You’ll do an interval program that burns twice as many calories as a moderately paced routine, plus a total-body sculpting strength series. Follow our routine, along with a healthy diet, and you’ll be feeling strong, slim, and utterly confident.

    Getting Started

    FI070106DWELL009

    These workouts are short (only four exercises each) but intense. By alternating upper- and lower-body moves, you’ll keep your heart rate elevated and maximize calorie burn while sculpting every muscle. Divide the workout in half: Do 12 to 15 reps of the first two exercises back-to-back, then rest for 60 to 90 seconds; repeat for two to three sets. Remember to use a weight that is challenging enough to fatigue your muscles by the end of the set.

    Your Week-by-Week Guide

     

    Sun. Mon. Tues. Wed. Thurs. Fri. Sat.
    1 Cardio Steady-Paced 30 minutes Strength Workout 1 Cardio Intervals 1 OFF Cardio Intervals Strength Workout 2 Rest
    2 Cardio Steady-Paced 30 minutes Strength Workout 1 OFF Strength Workout 2 Cardio Intervals Strength Workout 1 Rest
    3 Cardio Steady-Paced 40 minutes Strength Workout 2 Cardio Intervals Strength Workout 2 Cardio Intervals Strength Workout 2 Rest
    4 Cardio Steady-Paced 40 minutes Strength Workout 1 Cardio Intervals Strength Workout 2 Cardio Intervals Strength Workout 1 Rest

    Strength Workout 1

    1. Dumbbell Press Squat

    Target: Quads, Glutes, Hamstrings, Shoulders

    • Stand with feet hip-width apart, holding a 5- to 8-pound dumbbell in each hand at shoulder height, palms facing forward (not shown).
    • Squat down, extending arms above head; stand up and lower arms to start.
    • Repeat.

    Keep it easy: Hold weights at sides.

    Challenge yourself: Hold weights above head throughout the exercise.

    2. Ball Push-Up

    FI070106DWELL011

    Target: Triceps, Chest, Abs, Shoulders

    • Get into a push-up position, with hands shoulder-width apart on a stability ball, back straight and abs pulled in.
    • Lower chest toward ball, pointing elbows out, keeping abs tight and head aligned with hips.
    • Push back to start and repeat.

    Keep it easy: Do the move on the floor without the ball.

    Challenge yourself: Raise a leg while doing the move.

    3. Bulgarian Split Squat

    Target: Hamstrings, Quads, Glutes

    Stand with your back 2 to 3 feet away from a bench or sturdy chair. Place top of right foot on seat.

    Bend left knee 90 degrees, keeping knee aligned with ankle. Hold 2 counts, straighten leg in 4 counts and repeat. Switch sides after 1 set.

    Keep it easy: Do alternating lunges, no bench.

    Challenge yourself: Hold dumbbells at sides while keeping back leg on bench.

    Published by:
  • Beauty

    Eat your way to fabulous skin

    If you want radiant skin, the old adage ‘you are what you eat’ has never been more true. Our nutritionist tips will help you nourish your skin from the inside out.

    healthy-skin-main

    Everyone has a favourite face cream or treatment, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of micronutrients is essential to support this rapid growth. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free.

    Eat your five-a-day

    papaya-200Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution and sunlight and can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day. Betacarotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone.

    Vitamin C

    tomatpes-200Vitamin C is also a super antioxidant. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries andsweet potatoes. They all help to produce collagen that strengthens the capillaries that supply the skin.

    Cut out crash dietsstrawberries-200

    Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins too. Over long periods of time this type of dieting will reflect on your skin.

    Stock up on selenium

    dietsSelenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential for the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just four nuts will provide the recommended daily amount (RDA). Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.

    Published by:
  • Diet

    A balanced diet for women

    Confused about how to follow a healthy, balanced diet? You’re not alone! Our nutritional therapist explains the best times to eat carbs, protein and fat, what your portion size should be and how to nourish yourself for optimum health…

    balanced-diet-main

    Women have different daily nutritional requirements to men, and below our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health – but what exactly is meant by a ‘balanced diet’?

    The NHS Eat Well Guide sets out to define different types of foods we should be eating and in what proportions. These include some simple rules to follow like getting a minimum of five fruit and veg a day, including whole-grains and choosing more fish, poultry, beans and pulses and less red meat while opting for low-fat, low-sugar dairy foods. But that’s not the whole story – how much should you be eating and is there a best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.

     

    Reference Intakes (RI) – the new term for Guideline Daily Amounts (GDAs)

    Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average person to achieve a healthy, balanced diet for maintaining rather than losing or gaining shape.

    The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.

    Reference intakes (RI)
    Men Women
    Energy (kcal) 2500 2000
    Protein (g) 55 50
    Carbohydrates (g) 300 260
    Sugar (g) 120 90
    Fat (g) 95 70
    Saturates (g) 30 20
    Salt (g) 6 6

    Perfect Portionsportion-size-200

    Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:

     

    Your portion size
    Foods Portion size
    Carbs like cereal/rice/pasta/potato Your clenched fist
    Protein like meat/poultry/fish Palm of your hand
    Savouries like popcorn/crisps 2 of your cupped hands
    Bakes like brownies/flapjacks 2 of your fingers
    Butter & spreads The tip of your thumb

    breakfast-200_3Breakfast

    Kick-start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you’ll be revving up your metabolism and because protein keeps you fuller for longer, you’ll eat fewer calories the rest of the day.

    A protein breakfast needn’t take any longer to prepare – top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time enjoy an omelette or frittata.

    Whatever you do don’t skip breakfast as this sets your blood sugar off on a roller coaster, which means you’ll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy shape.

    Protein breakfast recipes:
    One-pan summer eggs
    Smoked salmon & mascarpone tortilla
    Pear & blueberry breakfast bowl
    Berry omelette
    Dippy eggs with Marmite soldiers
    Egg & tomato baps

    morning-snack-200

    Mid-morning snack

    Many people find eating little and often helps them manage their blood sugar levels – this doesn’t mean they eat more but instead spread their day’s intake evenly throughout the day. Make every snack count with nourishing options that supply both the ‘pick me up’ you need while topping up your five-a-day.

    Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana or have a tasty dip with veggie sticks.

    Energy giving snacks:
    Almond butter
    Bean, feta & herb dip
    Spicy chickpeas

    Lunchlunch-200_0

    Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you’re more likely to suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary ‘white’ foods and going for high fibre whole-grains which help you manage those afternoon munchies.

    Opt for an open rye-bread sandwich topped with salmon, chicken or low-fat dairy as well as plenty of salad or choose whole-grain toast topped with baked beans.

    Protein and carb lunch recipes:

    Open chicken Caesar sandwich
    Open cottage cheese & pepper sandwich
    Salmon & chive bagel topper
    Veggie wholewheat pot noodle
    Smoked salmon, quinoa & dill lunch pot
    Spicy tuna quinoa salad

    afternoon-snack-200_0Mid-afternoon

    Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds, provides protein and healthy fats to keep you satisfied till supper.

    Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent – which is great if you’ve got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilise the release of their sugars keeping you energised for longer. Alternatively stock your fridge with plenty of low calorie nibbles like cherry tomatoes, apples and vegetable crudités, which will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.

    Dinner

    Don’t curfew carbs – they’re low in fat, fibre-rich and help you relax in the evening. Combine them with some healthy essential fats the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats overnight for regeneration and repair, which is important for maintaining healthy skin and hair.
    Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.

    Published by: