Good foods to lose weight

The concept of "dieting" as we know most common way is not the healthiest in the world. That is, if you do a diet for a month and then stop, the rebound effect will make you gain even more weight than you had before starting it. Therefore, it is best not to make any concrete strict diet but inculcate healthy eating habits ourselves that we can always follow. However, if you ever want to burn more calories we bring you good foods to lose weight. Of course, keep in mind that should be within a balanced nutrition, because otherwise they will not take effect. And if you complement it with a little exercise every day, it'll be perfect!

Fruit and vegetables


Yes, we are so tired of hearing that we need to eat a lot more fruit and vegetables than most of us eat. But those who say are absolutely right! Both fruit and vegetables are rich in fiber, that help us maintain proper intestinal activity. Fruit, although it contains sugar, has a great relationship between calories and satiety, because we can easily fill having ingested a small amount, and that's what it's all about if we want to lose weight. One of the most slimming fruit is pineapple, add it to your diet right now! Vegetables almost require a separate world for its variety, so we will separate them into two groups: 1. Cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts. These foods are high in fiber but also contain protein, so they are very satisfying. 2.Green leafy vegetables such as lettuce, cabbage, spinach or chard. Dare to prepare original dishes with these vegetables! They are very low in calories and carbohydrates, so they are perfect and should be on our list of good foods for lose weight.

Lemon, our ally surprise


We should pay special attention to the lemon, because it has many more benefits than we think, and one of its main properties is slimming. This food is a very important source of vitamin C and accelerates the metabolic function of our body. Lemon juice fasting is a great idea to detoxify the body and start losing weight from early in the morning. For the rest of the day, add lemon to all the recipes you can. It will always give a touch of flavor and helps us to lose weight. Of course, always maintaning a balanced diet.

Eggs


Eggs have never been very well regarded among the good foods to lose weight, but nevertheless, we must forget about those ideas. This food contains a lot of vitamin B12, so that controls metabolism and helps to lose weight. In addition, egg satiates very fast, which is the secret to losing weight. Although you can include the egg in your diet, do not eat it fried, because the effect will be the opposite because it is cooked with a lot of oil. You can eat boiled egg or just the egg white.

Lean meats: chicken and turkey


With all the recipes that exist with chicken and turkey, you will never get bored of these foods and they will make you forget about other less healthy as pork. They have very little fat and contain protein, and scientific studies have shown that it intake may reduce cravings by up to 60%. It's a perfect trick! Remember to cook them removing the skin and with very little oil. You can even grill them, you will give a flavor to these meats with a little bit of oil.

Among the best fish: SALMON



Fish without fat is also one of the good weight loss foods, but among the best highlights salmon. It is in the family of fatty fish such as trout, sardines and herring, fish that are rich in healthy fats and protein. In addition, salmon full very quickly thanks to its satiating properties. So if you choose salmon, for example, for lunch, you can significantly reduce your appetite and decrease the amount of food at other meals.

Drinking plenty of water


Never forget about water, it is essential if you want to lose weight. Drink all you can, about two liters or two and a half liters a day is ideal. However, if water becomes so heavy for you, you can replace some glasses of water for tea without sugar. And if you find one you like and also has slimming properties, the better and better!

Hope you enjoy this article about foods to lose weight!


from Your Healthy Plan http://ift.tt/2ryT8jp HEALTHY FOOD DIET
Your Healthy Plan

Food To Lose Weight-HEALTHY FOOD DIET

salmon with lemon and tomatos, Healthy food, healthy salmon

8 Ideas of Healthy Foods

Eating a balanced diet is one of the keys to maintaining our health and preventing disease. But it is not about avoiding a food group or eliminating carbohydrates forever, is about eating everything in the right proportions. According to several daily experts we must consume between 45% and 65% of carbohydrates (including grains, fruits,and vegetables) between 30% and 35% protein and 20% to 30% fat. The problem for many, lies in the excessive consumption of fat that causes problems of cholesterol, triglycerides and stress, among other conditions. But here we give you a list of 8 low fat and healthy foods that you can enjoy.

1.- TURKEY

Proteins are essential for a healthy diet and stay healthy, one of the best sources of protein is perhaps the turkey. It is a thin food that contains low fat (if you remove the skin). 100 grams of turkey breast contains about 135 calories and only 1 gram of fat. Definitely a delicious and light alternative.

2.- FISH


And speaking of proteins, we all know that fish is an excellent alternative because of its many nutrients and light that is. Of all of them, tuna is undoubtedly one of the best. Belonging to the blue fish group, tuna is often associated with diets, and 100 grams of tuna in water (in can) contain about 120 calories, less than one gram of fat and about 25 grams of protein. Definitely an excellent choice of a healthy food.


3.- MELON

The melon is refreshing, delicious and healthy, but also is a really light fruit. A cup of melon is full of beta carotene and vitamin C and contributes only about 60 calories with less than one gram of fat.And when it comes to eating something sweet, delicious and light, nothing better than a good fruit.

4.- STRAWBERRY


healthy food, strawberry

And when it comes to eating something sweet, delicious and light, nothing better than a good fruit. Strawberry, for example, is a light and healthy alternative. A cup of strawberries is full of vitamin C, antioxidants, fiber and protein, this serving provides about 45 calories and less than one gram of fat. If you want to eat something even sweeter without flying off the diet, you can dip 5 strawberries in black chocolate , each will contribute about 20 calories.

5.- BANANA

The banana is a very complete fruit that has the ability to satisfy our appetite, but also provides a good portion of potassium to our body. A medium banana has about 120 calories, although is not the slightest fruit, is almost free of fat because it has about one gram per serving.

6.- GAZPACHO

For fans of the soup and healthy life, gazpacho is definitely a great option. A glass of gazpacho has about 120 calories and little fat, much less if you opt for the home versions.

7.- CHICKEN


healthy food, chicken

And back to the proteins, here comes another low-fat and healthy food: chicken. Half skinless chicken breast, cooked on the grill or oven, provides about 145 calories, 3 grams of fat and a good portion of protein, making it an excellent choice of a healthy food.

8.- PITA BREAD

And finally a great choice for dieters that don't want to eliminate all the bread of his regime. The pita bread is a great option, a serving has about 170 calories, one gram of fat and 4 of fiber. Accompanied by light cheese and turkey is a good alternative for a meal with few calories.

Be aware that this article is only for information. Hope this article about healthy foods can help you!


from Your Healthy Plan http://ift.tt/2s51PPr HEALTHY FOOD DIET
Your Healthy Plan

8 Low-Fat, Healthy Foods-HEALTHY FOOD DIET


I'm honored and excited to have been named to the Council of Trustees of the American Vegan Society (AVS) which was founded in 1960 by H. Jay and Freya Dinshah. AVS is a 501(c )(3) nonprofit, nonsectarian, nonpolitical, tax-exempt educational membership organization teaching a compassionate way of living by reverence for life and ahimsa.

I look forward to expanding the AVS mission by offering vegan education opportunities to the general public and working with restaurants and food service operations to add vegan items to their menus. As a member of the AVS Speakers Bureau I am also available for public presentations at schools, libraries, and other interested organizations.

You can read the announcement in the Spring Issue of the American Vegan below.

New Appointment: Trustee of AVS

Vitamin A is needed for good eyesight and optimal functioning of the immune system.  Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A. 
Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates.  Whole grain breads, cereals and pastas have high amounts of thiamin. 
 
Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat.  It’s used in many body processes, including converting food into energy and the production of red blood cells. 

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy. 
 
Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars. 

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans. 

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain. 

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth. 
 
Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient. 
 
Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby. 

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.
 
Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells. 
 
Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods.  It’s needed to transport oxygen to all parts of the body via the red blood cells.
 
Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.
 
Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat. 
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources. 
Essential fatty acids play a part in many  metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are  shellfish, flaxseed,  canola oil,  "Pumpkin seed" pumpkin seeds,  "Sunflower seeds" sunflower seeds and "Walnut" walnuts.
Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet. 



from Doctorina - Stay fit and healthy http://ift.tt/2lRkScu Healthy Diet
Doctorina - Stay fit and healthy

50 healthy essentials you must eat

Radical Vegan Wellness



I really love being able to toss ingredients into my slow cooker in the morning in order to have a meal ready to go later in the day, don't you? There's just so much less stress, and I feel so organized, with a clean kitchen going into dinnertime! This recipe for tomato-free, paleo slow cooked beef can be used in a multitude of ways. If you don't want to stuff it into baked sweet potatoes then you could use it as a taco filling for corn tortillas, Brown Rice Flour Tortillas, or simply served with sautéed kale and cabbage! If you or some of your family members eat dairy you could put the beef into the sweet potatoes and then top with shredded raw cheese and place in your oven under the broiler for a few minutes to melt the cheese (some of my children like this)!

I first made this with some of my lacto-fermented hot sauce (yes, I cooked my precious sauce)! After that I wanted to recreate it using some of the same ingredients from my sauce that everyone could find and use. This recipe contains bell peppers and hot peppers, but no tomatoes, and it's not too spicy (my children eat this). If you are following our Elimination Diet and have tested out ok for peppers and beef then you can enjoy this during the rest of Phase 3. In fact, you could even use this recipe for testing beef in Phase 3! I hope you enjoy it!
Read more »
avocado beef dairy-free dinner elimination diet grain-free main dishes paleo phase 3 slow cooker recipes sweet potatoes tomato-free

Spicy Slow Cooked Beef Stuffed Sweet Potatoes with Avocado-Cilantro Cream

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One of our greatest challenges as vegans is living among non-vegans, particularly family and friends. I'm often asked how to make food that's appealing to even the "committed carnivore" (perhaps you know someone like this!).  My answer is always: take the familiar and make it fabulous!

Summer vegetable lasagna with fire-roasted tomato marinara 

If your family traditions are Italian like mine, you'll want to master a good lasagna, ravioli, or polenta dish.  These are familiar favorites that everyone knows and loves.  You'll want your meals to taste as good as they look.  So a garnish of fresh herbs, a drizzle of parsley oil or vegan pesto, or handful of toasted pine nuts sprinkled over the top will add visual interest and stimulate the appetite.

Penne with marinara, parsley pistou, and cashew crema

Starting with a foundation of a basic marinara made with fresh basil and fire-roasted tomatoes is essential.  It can be tossed with spaghetti and vegan meatballs, used as a dipping sauce for breaded tofu mozzarella sticks, slathered on pizza, or combined with a tofu ricotta for calzones.

Deep dish pizza with peppers, onions, fire-roasted tomato marinara, and herb oil

Having authentic flavors is key to a successful dinner with non-vegans.  Always have some cans of crushed tomatoes on hand so you can whip up this quick and easy sauce in minutes.  It will taste like you worked all day in the kitchen stirring a hot pot of bubbling tomatoes.


Sun-dried tomato marinara on zucchini noodles

Another technique I use is to add "flavor bursts" for all types of cuisines:  Italian, Mexican, Thai, Japanese, West African, French, Chinese, Indian, etc.  Combining fresh herbs, dried spices, and the elements of salty, sweet, sour, bitter, spicy, and savory makes food satisfying and delicious.

In my private cooking lessons I teach which spice goes best with each cuisine, how to add variety to otherwise ordinary meals (to make them fabulous!), and how to achieve balance through color, taste, and texture.  In just a couple of hours I can help you master these skills and show you how to transform mundane meals into gourmet feasts.

Contact me for details!


Family Favorite Marinara
1 20 oz. can of crushed fire-roasted tomatoes
3 cloves garlic
1/2 cup onion, diced
1-2 tsp dried oregano
1 1/2 tsp sea salt
10-12 large basil leaves

In a large sauce pot on medium heat, sauté onions and garlic in olive oil until soft and beginning to brown, about 5-10 minutes. Stir frequently to prevent sticking.  Add crushed tomatoes, oregano, and salt, and simmer on low for 10-15 minutes to thicken. Meanwhile, stack basil leaves, roll into a cigar, then slice very thinly into a chiffonade.  Stir half the basil into the sauce just before serving, then use the remaining as a garnish on top. 




Recipe: Family Favorite Marinara

When I'm presenting to an audience of new vegans or those who are "vegan curious," I'm often asked what I eat for breakfast, lunch, and dinner.  My cookbook Easy Peasy Vegan Eats is filled with over 100 quick and easy recipes for salads, soups, entrees, and other delicious meals that can be eaten for lunch or dinner, but when it comes to daily breakfast, many people don't have time to prepare tofu scramble or pancakes (even though those recipes from my cookbook are both fabulous!).


What to do?  I start each day with a breakfast loaded with superfoods that fills me up, warms me up, and keeps me energized all morning.  It takes just a few minutes to prepare and is perfect on a cold winter morning.  The oatmeal can be soaked in unsweetened almond milk overnight in a large mason jar, then all the toppings added in the morning for a meal that's easily transportable to your office.   Or you can cook your oatmeal on the stovetop the traditional way to make a hot breakfast at home.

I like to add some combination of fresh and dried fruit, nuts, seeds, and spices that work together synergistically to boost the immune system.  The oatmeal is loaded with fiber and protein which will help fill you up and aid digestion.  For natural sweetness, I add fresh and dried fruit, typically a banana, some berries, and raisins or dried cranberries.  Berries are among the healthiest fruits since they're high in antioxidants and natural cancer-fighting phytonutrients called anthocyanins.  A handful on your loaded oatmeal is ideal.

Nuts and seeds are high in protein and omega-3 oil which helps lower bad LDL cholesterol.  I use about a tablespoon each of flax, hemp, and chia seeds. Be sure to grind your flax seed with a spice mill or coffee grinder in order to better digest them and absorb their nutrients.

Finally, the spice of life!  Turmeric is a powerful anti-inflammatory superfood that has tremendous health benefits.  It has been used to treat cardiovascular disease, osteoarthritis, lupus, cancer, alzheimer's disease, and so many more.  Even if you're fortunate not to have any of these conditions, turmeric works as a preventative, and just 1/4 tsp a day can improve your body's natural defenses.  I sprinkle turmeric, powdered ginger, and cinnamon on my breakfast cereal, oatmeal, or in a smoothie every morning. The flavor may take some time to get used to, so start with a little less, then gradually add more as your tastes adjust.

Loaded Oatmeal
(1 serving)

1 cup water
1/2 cup oatmeal
1 cup unsweetened almond milk (add a few drops of Stevia for sweetness)
1 Tbl ground flax seed
1 Tbl ground hemp seed
1 Tbl chia seed
1/4 tsp turmeric
1/4 tsp cinnamon
1/4 tsp ginger powder
1/4 cup raisins
1/4 cup walnuts
1 banana
8 blackberries (or any other berry, fresh or frozen)

Combine water and oatmeal in a pot, bring to a boil, then lower heat and simmer about 5 minutes until creamy. Alternatively, place in a Mason jar to soak overnight. Pour into a serving bowl and stir in almond milk.  Top with remaining ingredients.

  

Recipe: Loaded Oatmeal

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