Apple's nine benefits

An apple a day keeps the doctor away. How many times have you heard this saying? As you know in common places, often we hide great truths. The apples, in fact, are very important products for health and have many benefits. Hence the reasons for never forget to do at least once a day snack with this precious fruit.

1. It has anticancer properties. Consume apples in good amount decreases by 21% the risk of developing cancer.
2. Raw is astringent
3. It is well tolerated by diabetics because it contains fructose, which is absorbed by the human body without insulin.
4. The pectin contained in the apple would be able to perform a depurative action.
5. It lowers bad LDL cholesterol and increases the production of the good HDL.
6. The apple also prevents heart disease, including heart attack, due to flavonoids.
7. Promotes weight loss.
8. It has digestive.
9. They are rich in iron and perfect to prevent anemia.

How to make a balanced breakfast

"Good morning starts in the morning". True. So why do we often overlook the breakfast, which can give us the right sprint and all energies that need to survive our hectic day?

Do you recognize yourself in any of these statements? Who is right? Who makes the best breakfast?

Let us build the basic principles for building a balanced breakfast, then it's your choice and match according to their tastes. Why always the good start to a good day.

A balanced breakfast: the right ingredients

According to international recommendations, breakfast should provide about 15% of total daily calories, that is a significant amount.

Breakfast has to be a real "mini meal", and be like the other meals, protein, carbs and good fats, simultaneously.

For comparison, a cup of tea with biscuits is not balanced from a nutritional point of view, since it lacks a protein source that helps our metabolism to start on the right foot and make us avoid hormonal imbalances, especially in the axis insulin-glucagon.

The key ingredients to compose a balanced breakfast will be:

• Carbohydrates: whole grain bread, or whole grain flakes, a small homemade sweet with whole wheat flour, or a fruit, honey or jam. They will give us the energy to go with sprint but without causing harmful blood sugar spikes.
• Protein: cow's milk, to be alternated with a vegetable drink with good protein, or Greek yogurt or soy; in savory version, there may be an occasional egg, cottage cheese or quark cheese, tofu or a few slices of fish if you like. They will help us to keep low blood sugar and they're going to feed our muscles.
• Good fats: to be preferred in the form of nuts or seeds, will help our cardiovascular system and keep inflammation at bay
• Water: in the form of tea or unsweetened herbal tea; our body is made to approximately 95% of water, do not forget: there need so much!
• Minerals and vitamins: abundant in whole grains and in fresh and dried fruit, enhance and sustain your metabolism and all chemical reactions within our bodies

Balanced breakfast: useful tips

To make a balanced breakfast we will always keep in mind that:

• We must always consume each group element (carbohydrates, protein, good fats, water, vitamins and minerals)
• The doses depend on our energy needs
• The type of food instead depend strictly by our tastes and desires of the moment.

A balanced breakfast: because it

Our body knows to be fasting during the night to keep us alive using our supplies, eliminates toxins and "makes do with what there is."

But in the morning he begins to prepare for waking even before we realize it. It produces cortisol, which is the stress hormone but this case there is a "friend" because it gathers suits our energy to start the day despite the long overnight fast.

Once awake, we should eat as soon as possible: our reserves are low and the body is ready to consume everything will feed us.

Scientific studies show that, for the same daily calorie regime, those who make a substantial breakfast slimming faster than those who skip breakfast or makes insufficient. Would breakfast is perhaps the only meal where we can give a little sin of gluttony. Why not take advantage?

Eating Light

Eating light is easy and helps to Weight Loss, a "light" food to be considered as such must have at least 30% fewer calories than the traditional product of the same name, so you eat a food that makes you fat less and that's why I eat light it is a great way for those who want to Weight Loss because you can eat the same amount of food by introducing fewer calories.

Choose products light:

However we must be careful what is the nutrient that is less in a light product to decrease your calories by at least one third because they are not always fat, who are the ones to be limited to be able to slim down. Over the years, there has been a bit 'of confusion with regard to light foods, because the label' light 'was also placed on products with less fat, but that did not decrease greatly the total calories because fats were replaced with sugars or other elements.

Today there is a wide range of light products, ranging from yoghurt and dairy to biscuits or ice cream to beer, through the most varied products.

4 things you absolutely must know about light food!

• Do not eat twice as a product light. Even if a food is sponsored to have 50% less fat does not mean that we can eat twice believing that it also half calories, and at the same time a food with 50% of calories does not necessarily contain half the fat. To Weight Loss by eating light it is important to maintain the same amount of the original product and simply replace it with the same name light.
• The fat adds flavor. If a light product eliminates the fat, you will need to replace it with something, sugars, to make it just as tasty.
• Read well the label to actually understand what was relieved that product, if fat, salt or alcohol for example.
• Attention to the packaging format. Sometimes they compare products packed in smaller sizes and therefore we feel that contain fewer nutrients and calories, but really you're just buying a smaller amount of product. In fact even the trick of reducing the portions rather than change is acceptable to Weight Loss, as long as you do not then be tempted to eat more.

The foods light can be classified into three main groups, based on how many contain less fat or calories.

The product group light 'super savers' are those who have more than 30% in less of both nutrients in less (fat or sugar or alcohol), both of calories, and this will make a big difference on the efforts put in place to losing the extra pounds.

The light of the 'average products' group are all those products for which it is necessary to pay greater attention to the labeling of nutritional values ​​and assess whether it is really worth it, because as I say, decrease fat does not always mean decrease calories and vice versa . Examples of these foods are cakes light, the light creams, light margarine, popcorn light, the light cookies, chips light, the light ice cream or chocolate light. For these products, we should make the sacrifice limit them in quantity but continue to eat the traditional namesake.

The third group of light products includes all food for which there is a real saving in fat or calories, as the light olive oil or the powder for condiments light. Learn to distinguish the light products of confidence, eating light meals and fat-free snacks is the most effective strategy for those who want to Weight Loss and have better health, as well as a lower calorie intake, light meals often have less fat and less cholesterol than their traditional namesakes, so with the right choices, light meals can be just as satisfying and filling as the most traditional dishes. Eating light is essential for those who need to be lightweight, to Weight Loss or to not feel burdened in carrying out daily activities.

Sample diet light

BREAKFAST

• 30-40 g of whole meal bread toasted or plain
• 30 g of jam or honey
• A cup of tea

SNACK

• A fruit of your choice

LUNCH

• 250 g of raw vegetables or steamed
• 60 g of whole wheat pasta with a tablespoon of extra virgin olive oil

SNACK

• A fruit of your choice or one low-fat yogurt

DINNER

• 250 g of raw vegetables or steamed
• 100 g of white meat or 2 hard-boiled eggs or 200 g fish

Eating light and all

They are advised not generous servings of protein from lean meats, vegetables, nonfat dairy products, fruits and whole grains. The choice of light food involves not only a lower intake of saturated fat, cholesterol and calories, but also of added sugars and sodium.

Salads and vegetarian sandwiches are the classic light meal options, but once identified the right ingredients, with a little 'of creativity will be easy to devise new dishes and new combinations.
Grilled vegetables mate perfectly with pasta, bread, cheese or rice, are cooked in a few minutes and have a lower fat content than cooking in a pan (which is usually a bit 'fried). For snacks we recommend fresh fruit, mix of raw vegetables, small yogurt or whole-grain crackers.

Tips to optimize a light diet

• We recommend cooking grilled or steamed without added oil, butter or sauces; seasoning if necessary with a little olive oil when cooking.
• Better to use them only lemon or balsamic vinegar and herbs or spices to replace salt.
• Do not drink carbonated beverages or alcohol.
• If you are a vegetarian, not to risk a lack of protein, you can replace meat and fish with soy.
• Begin meals with raw vegetables or steamed.
• In snacks, try to eat more seasonal fruits that satisfies and also provides vitamins and minerals beneficial to the organism.

Final Thoughts on how to eat light

Eating light is not just about choosing healthy foods, low-calorie, but also pay attention to the portions that are not to be abundant, chew well and finish the meal when you start to feel a sense of satiety.

Eat Little

Eating little and often does well and makes you Weight Loss , you will have heard the phrase this a thousand times, and it is true, basing their power by splitting the nutrients in most of the day is the first move to do to Weight Loss . Hunger is one of the primary instincts which man for survival impulse follows the action. Nowadays, eating is an integral part of our lives, not only as a source of nutrition, but also often as a way to tackle other common discomforts, such as stress, boredom, loneliness, which inevitably lead to having a bad power supply .

Not eating makes you Weight Loss? Here is a wrong conception of slimming path... 

With the belief that does not eat to Weight Loss, with consequences not only to an obvious increase in weight, but also issues related to the internal organs like the heart, liver and bloodstream.

This is because often what you eat on these occasions are just snacks and junk foods rich in fat and substances that do not give any benefit to the human body, such as:

• Alcohol
• Carbonated drinks
• Fried foods
• Snacks like chips, popcorn, candy, cakes
• Processed foods and too rich in fat
• Coffee

So people get into a vicious circle in which, to make up for the fact that they feel fat, or eat, or doctors improvise starting housewives diets that more often worsen the situation rather than improve it. Actually this is not good at all, and then it would be appropriate to start eating healthy, preferring seasonal foods and unrefined foods such as:

• Fruits and vegetables in season
• Fibers
• Steam-cooked food
• Flour and whole grains
• Simple and natural cuisine
• Drink lots of water and natural herbal teas

Each metabolism reacts differently and it's up to us to find the right balance for a healthy diet. Eating only one meal a day or skip it thinking to Weight Loss is a common mistake that everyone makes, also because of the hectic life that puts us to the test with lunches, dinners, made mostly out of the house where the food you know is not some of the best. What is lacking above all is the basic information about the products we buy and the food you eat every day. When it comes to marketing and commerce, large industries do not make certain scruples in selling and this attitude is passed on to consumers in the form of misinformation, since often on food labels are not reflected fully the right nutritional information. To take a trivial example, when we buy a product with zero sugar, we think of buying something healthy, but we do not realize that in fact it is used an 'alternative to the same as the' aspartame, which on balance is even more damaging for our body, also the ingredients of snacks and snack foods, foods with products being processed flour, and then depleted by all the necessary nutrients, make you want to eat more and more of these products, creating a sort of dependence, this is because the ' organism fails to arrive to the natural satiety, which with food and not refined flours, such as whole-grain breads and pastas, occurs much more easily and quickly because they require much more time for both the chewing that for digestion.

But sometimes it is also the same common sense consumer fails, making even become bad foods healthier, for the way in which they are hired. This is because we are entirely and perpetually distracted by all, and the meal, which was once considered a time to enter, now has taken on a meaning purely tied to the action of "swallow" food, very influencing the metabolism and the body.
We live in a busy world and distractions with which we live perpetually simply lead us to eat quickly and badly. They eat in front of the TV, at your desk, the computer and this triggers the mechanism by which not paying attention to what you eat is introduced in the body longer than necessary, creating a caloric surplus useless and harmful.

Unless there are any special medical needs such as intolerances and allergies, we should not resort to drastic cuts on eating, perhaps taking away precious food, taking only one meal a day or fasting altogether. In this manner, in addition to causing the imbalances at the physical level, it triggers a mechanism which slows down the metabolism which will make the weight loss of more and more difficult in the future. If you want to burn excess body fat, then you have to increase it: the higher, the better the excess loss of extra pounds. The ideal would be to do about 4-6 healthy meals a day so you always have high energy level throughout the day, drink at least 2 liters of water to cleanse the body and change the way of life together for a better life. Eat little means do not meet the daily nutritional needs of which you need, and it is in this way that the body, in order to obtain the necessary nutrition, begins to attack the muscle rather than body fat, causing you begin to store fat more aggressively than normal because the body does not know when the next meal will come. In this way you will have poor muscle tone and fat excess with serious health consequences.

Also physical activity, combined with a healthy lifestyle and proper nutrition plays a vital role in weight loss and in terms of health gain. Small attentions that can really help such as start your day with a healthy breakfast, which helps you to quickly turn on your metabolism, limit the amount of junk food in the house, that way you do not run into temptations, do not go shopping when you have hunger and pay close attention to labels. Not only that, one healthy lifestyle also includes a proper amount of sleep. Several studies have shown that lack of this has a direct connection to hunger as overeating and weight gain, because in the long run can damage the brain areas responsible for judgment and thus lead to the food choices wrong. The ideal would be about 8.7 hours of sleep per night, not to mention also the benefits associated with exercise. Not only can you burn calories, but help improve your metabolism even when you are at rest. You need not necessarily join a gym, or take a long workout. Research shows that physical exercise daily for 10 minutes is fine as a 30-minute consecutive year; just take the stairs instead of the elevator, move more often walking for small errands, walk with your dog, take the bus and get off one stop earlier, take a vigorous walk during your coffee. These are small steps to start a healthy way of life that will bring many benefits to the body and mind.

Do not eat to Weight Loss is therefore not only an affirmation also detrimental wrong because in this way not only to run into issues like resuming the extra pounds, it also incurs problems far more serious physically.

Instead of just eating and bad we think of eating right and good 

Eat well and often together with a good physical activity are the winning weapons to live longer in good health and feel good about themselves.

Eating Healthy To Weight Lose

Eating healthy makes you Weight Loss? Healthy eating will make fast and rewarding the daunting task of losing weight, it is not always necessary, and above all is not healthy, make long fasting marathons or bad meals of tasteless or strange foods. Our weight is determined by the amount of calories that we introduce with the power, in relation to those we consume to keep the body active (get the best from our organs), and perform daily activities such as sports or look after the family.

It is obvious that to Weight Loss you need to consume more calories than they introduce or introduce less; learn to eat healthily will allow you to make the most of your calorie intake at your disposal, that is, selecting all those healthy foods that have a low-calorie yet satiate a lot.

What are the healthy foods that help you Weight Loss?

To be able to eat healthy and Weight Loss at the same time it is essential to choose high-quality foods and dosed appropriately, but above all to learn to find a balance between all the nutritional components; generally it is advisable to divide the daily calorie intake in 55-60% carbohydrates, 10-15% protein and 25-30% fat (of which up to 10% saturated), although much will depend on the specific subjective factors such as height, weight , age and sex, and by lifestyle (eg. active or sedentary).

The first trick to take to Weight Loss by eating healthy is to introduce fruits and vegetables at every meal, and in those major, breakfast lunch and dinner, both in snacks. This will make it possible to keep fit without sacrifices because these foods have the ability to satiate much while having a low content of calories, so you can eat larger amounts than for example a snack, so without adding fat to our diets. Fruits and vegetables are also rich in minerals, vitamins and antioxidants that promote well-being and health of the organism.

Many people see carbohydrates as the enemy of those who want to Weight Loss and when you put on a diet eliminate bread and pasta first. In fact they are the indispensable elements if you want to eat healthy, even if the purpose that it has set itself is to Weight Loss. Carbohydrates provide energy to the body and in fact allow it to function at its best and, together with a consistent exercise, to burn excess fat. Excellent sources of carbohydrates are pasta, bread, cereals and rice, preferably whole to also increase the fibers.

A quick way to Weight Loss is to increase the protein, but this system has its pros and cons, and who decides to adopt must be well aware of: a high-protein diet satiates more and makes you fat less, in addition to helping your muscles to build if we are in a period of training, but if sustained over time can cause kidney damage. So the best thing is to eat, but without abusing, staying possibly between 0.8 and 1.2 grams per pound of body weight per day. The best sources of protein are lean meats, fish, eggs and legumes.

Healthy eating for weight loss means in most cases eliminate sweets or at least reduce them significantly, and this for many of us is bad news. To be precise fats are essential for proper functioning of the body and therefore do not have to deprive us completely; we must learn not to abuse it and to discriminate between good and bad: better to leave sweets and red meat, rich in saturated fat and cholesterol, for the fish, rich of healthful omega-3.
Finally it is good place to eat healthy (gradually and steadily) many high-fiber foods such as vegetables, grains and legumes.

Example of a balanced diet for a healthy diet:

BREAKFAST

• Low-fat milk 200g
• 80g whole meal bread
• Jam 20gr

SNACK

• 1 result

LUNCH

• 80g pasta
• Extra virgin olive oil 15gr
• Vegetables 200gr
• 1 fruit 150gr

SNACK

• 1 yogurt 125gr

DINNER

• White meat or fish 100-150gr
• Extra virgin olive oil 15gr
• Whole meal bread or potatoes 80gr
• Vegetables 200gr
• 1 fruit 150gr

Healthy eating for weight loss:

Eating healthy to Weight Loss ensures that the weight lost is sustainable over time, especially if healthy habits that are learned by necessity, be adopted as a lifestyle and kept in their feed. Good nutrition fact helps us to maintain or achieve the desired weight which in turn has numerous benefits in the field of health; conversely also a healthy body helps us to more easily reach the desired weight and eat healthy allows us to trigger this important circuit.

3 supplements help you weight loss

When you need to lose weight may be useful to combine diet and exercise some supplement to give something extra to the metabolism. Let's see which ones are truly effective.

Here are 3 useful supplements to lose weight

Dry Green Tea Extract - Green tea effectively helps to burn fat thanks to the fact that increases the norepinephrine that favors the elimination of fat especially in the abdomen. The dry extract is more effective and concentrated compared to green tea to drink as a tea. You can find it in herbal medicine.

Forskolin - it is a plant that is part of the mint group and contains a compound that helps the burning of fat even if it has no effect on the weight, but on the reduction of the fat mass in favor of lean meat. Forskolin is a substance found in various supplements usually joined to other fat burning.

Alpha lipoic acid - it is a substance that usually we can take from certain foods, but it can often be helpful, if you have to lose weight, take a supplement containing this substance. This acid improves insulin sensitivity, helps regulate sugar levels in the blood and has an effective antioxidant and anti-aging effect. The effects on weight loss widened if one assumes along with chromium picolinate. To improve absorption is good to take it on an empty stomach.

The integrators in general, such as those described, may be engaged in most cases, without risking any particular problems. However, especially if you are taking medications, it would be a good idea to ask your doctor for advice.

Cinnamon for weight loss

Cinnamon is a spice that besides giving flavor to cakes and creams helps to lose weight due to its thermogenic effect.

Regularly used in the dose of 1 teaspoon per day, cinnamon helps to reduce LDL cholesterol, speed up your metabolism to burn abdominal fat and suppress appetite.

The cinnamon also helps to keep regular blood sugar levels in the blood and its addition to a dish lowers the glycemic index of the meal as much as 30%.

But how to use cinnamon to lose weight?

Cinnamon may be mixed in hot water with the addition of honey to make a kind of herbal tea. The spice can be added to coffee or cheese, it is added to fruit juices or can be taken in capsules that easily found in herbal medicine.

This spice can be added to a variety of dishes such as chicken with basmati. Keep in mind though that the effects are temporary and that you will lose weight you must still enter the cinnamon consumption of a low-calorie diet combined with exercise.

Outline of red cabbage

The red cabbage arrive on our tables in October/November and we will remain throughout the winter. Is a vegetable rich in nutrients and is a tasty variation on the more common green cabbage.

Ingredients for 4 people:

• A red cabbage,
• Half a glass of water
• 2 tablespoons of Apple Cider vinegar,
• A tablespoon of extra virgin olive oil, salt.

Preparation: after washing thoroughly with red cabbage, cut into thin strips and leave to cook in a large pan, add half a glass of water, two tablespoons of Apple Cider vinegar and a tablespoon of extra virgin olive oil. Let go over very low heat, with lid.

For those who like less than 10 minutes will be sufficient, crispy for those who prefer more cooked, lengthen the time until you get the desired doneness.

Risotto with pumpkin and mushrooms

Risotto with pumpkin and mushrooms is a very tasty and autumnal. In this all-vegetable version is also very healthy.

Ingredients for 4 people:

• 320 grams of rice for risotto,
• 400 grams of pumpkin,
• A fresh porcini,
• A clove of garlic,
• Extra virgin olive oil,
• One and a half liters of vegetable stock,
• Salt, pepper,
• Half a glass of white wine.

Preparation: prepare the vegetable stock according to the classic recipe, but added a few cubes of pumpkin and a couple of dried porcini mushrooms. Blow up a clove of garlic in a pan with a few tablespoons of extra virgin olive oil, remove the garlic and toast the rice.

Add the diced pumpkin and porcini pieces. Deglaze with white wine. Pour two or three ladles of boiling broth and stir with a wooden spatula. As they consume the broth add more up to cook. Season with salt and finish the dish with a sprinkling of pepper.

How to choose BISCUITS in health

It is difficult to give up a biscuit, especially since there are many types and for all tastes. Let's see how we can choose them in their range, with the awareness of what we are eating and respecting our healthy well-being.

The term indicates today biscuits small cakes baked in the oven, while originally indicated a bread baked twice.

The recipe for a pastry similar to that of modern biscuit appears only in 1600. The basic biscuit recipe includes cereal flour (wheat, rice), potato flour, butter or margarine, sugar or honey, eggs, milk, aromas (hazelnuts, chocolate, etc.), and baking powder.

Obviously, the ingredients may vary depending on the recipe.

The biscuits are classified depending on the consistency of the dough:

• Smooth or waffle biscuits: obtained from a mixture lying on the thin sheet on which are cut molds.
• Biscuits by the slice: are obtained from a baked dough and then cut into uniform portions (e.g. The nooks).
• Biscuits drip: the dough is very soft and is poured on a plate covered with wax paper with the help of a spoon or a piping bag smoothbore nozzle.
• Shaped cookies: the soft dough is ejected from a pastry bag with a shaped nozzle, or is paid by spoonful into shaped molds.

Regardless of the consistency of the dough, the cookies can be simple, trimmed with decorations (raisins, almonds, chocolate chips), covered with icing or filled with jam, cream, almond paste or otherwise.

Given the high calorie content of most commercially baked cookies, due to the significant presence of sugars and butter or, in General, saturated fats or hydrogenated fats (margarine), are not recommended for those who follow a low-calorie diet, for diabetics and those with high cholesterol. In such cases, best to focus on sugar-free biscuits and with small quantities of butter and animal fats. Integral cookies can help in cases of constipation because rich in fiber.

How to choose the biscuits

In the selection of biscuits on the market, they are preferred:

• The confectionery products from qualified industries that offer greater guarantees of hygiene, as well as a longer shelf life ensured by the type of packaging airtight.
• The products with sunflower oil or with butter (not margarine or palm oil), provided, however, that these substances are contained in moderate doses (up to 15 g per 100 g).
• The products of biological origin and free of dyes and preservatives (read the label on the packaging).

How to store

The biscuits retain their fragrance for a long time when stored in tin food bags or boxes, in a cool, dry place. If the boxes are put 2 or 3 lumps of sugar will remain as long as fragrant: even a week homemade cookies, about 15 days industrial ones.

In the kitchen

There are many recipes and variants for preparing the biscuits, from the simplest so-called "from TE2, richer ones butter or honey, chocolate or fruit, very used to have breakfast or tasty snacks.

Recipe for fast and easy biscuits

This recipe only requires two ingredients:

• 100 g flour
• 170 g of condensed milk.

It is very easy to prepare, because you have to mix the two ingredients. When well blended, with wet hands they should make balls that will be placed on a baking sheet lined with parchment paper.

Bake in a preheated oven at 160 ° for 15 minutes. At leisure, you can decorate with the melted chocolate.