foods

Top 3 foods that increase the level of iron in the blood

August 26, 2015 by Sheila Smith

When it comes to women’s health is the most common problem is the low level of iron in the blood. Fatigue, lack of energy, drowsiness, fatigue – these are all signs that you have low iron, and it’s time to do something.

Vegetarians should pay particular attention because due to the diet, they are particularly prone to anemia, but also women during menstrual cycle, as well as pregnant women.

Fortunately, nature has given us foods that are rich in this mineral, and that will help increase the level of iron in the blood!

Nettle – Nettle belongs to one of the most popular ingredients for the treatment of anemia. The best thing about nettle it that is completely harmless and can be consumed during pregnancy and lactation. It is recommended in fresh form, as a salad or soup, but is equally useful and effective in the form of tea. It supplies the body with iron, calcium, magnesium and manganese. Thanks to its fantastic properties, it is used for strengthening the immune system and general detoxification of the body. In combination with pollen, it is a strong fighter for the production of hemoglobin, and thus for the treatment of anemia.

You can incorporate nettle in stews, soups or tea, but also as a condiment. For example, make an omelet with nettle and enjoy a healthy breakfast!

Millet – Though not as popular cereal in the human diet, it is important to know that 100 grams of millet contain nine milgrams of iron, making it one of the top foods for the prevention and treatment of anemia. In addition, it helps in the treatment of cardiovascular disease, especially atherosclerosis, followed by diseases of the digestive system, diseases of the kidneys and bladder. It is an excellent diuretic – a tool for the elimination of excess fluid from the body – and therefore also affects the reduction of swelling, which is common during pregnancy. It is also used to prevent urination during sleep, diarrhea … It cleans the skin, strengthens hair and nails. Millet is an ideal grain for preparing porridge, or as a side dish instead of potatoes and rice.

Millet porridge: Boil millet in two and a half times as much soy milk. Add ground almonds, dried cherries or cranberries, and squeezed orange juice to improve the taste of this really not so tasty cereal.

Sesame – It is rich in iron! 25 grams of sesame seeds is sufficient daily intake that will meet half of the daily requirement for iron. In addition, sesame is rich in calcium and (sesame seeds contain seven times more calcium than milk), manganese, copper, magnesium and selenium. It is important for pregnant and lactating women because, among other things, is a good source of high quality protein. You can eat it in ground form, raw, as a condiment cereal, or mixed with yogurt.

Reach the desired tan in no time this summer – foods that affect the production of melanin

July 12, 2015 by Sheila Smith

Finally it’s sunbathing season and we just can not wait to get that nice tanned complexion.
In order to get the golden-brown tan as soon as possible, we should not fry in the sun for hours, because with a tanned complexion you can also get a number of skin problems such as burns, irritations, allergies, depigmentation, but also more serious diseases such as skin cancer!
There are far healthier ways to speed up the production of melanin – the pigment in the skin. The main function of melanin is to protect the skin from excessive exposure to harmful UV radiation. Therefore, it is very important and beneficial for the skin health!
To foster and accelerate the natural production you need to eat the right foods. Check out the list of foods that affect the production of melanin, start consuming them regularly and get that perfect tan you always wanted to have!

1. Foods of animal origin – Foods of animal origin contain many nutrients that affect the production of melanin. One of the most important mineral is copper. It is an essential for the body in very small amounts, but certainly its presence in the cells is crucial. Copper affects the production of melanin, and elastin, which gives the skin elasticity and provides a toned look. You can find it in oysters, mussels, animal innards – especially the liver, as well as feathered animals – chicken, turkey. Dairy products such as cheese and milk are also rich in copper.

2. Soybeans and seeds – Soy affects the production of melanin thanks to the nutrient called tyrosine. This is an amino acid that affects the formation of proteins in the organism. This nutrient, can be found in soybeans and products made from it, but also in various other seeds – pumpkin, sesame and green beans.

3. Other foods – Many other foods contain copper and tyrosine, which are the main responsible nutrients for the production of melanin. So you should introduce more nuts and legumes, especially almonds, peanuts and beans in your diet. Dark leafy vegetables also can be helpful, as well as avocados, bananas, whole grain cereals and chocolate (dark).

NOTE – If you want to speed up the process, you can take supplements of the mentioned nutrients (copper and tyrosine), but you MUST consult a doctor before using them!

9 Foods That Boost Metabolism Naturally

July 11, 2015 by Sheila Smith

Remember how you could eat anything when you were younger and not gain weight? Now as we get older, we notice that it is no longer so. One reason is that the metabolism slows down and this is related to age and a reduction in muscle mass.
We present to you 9 foods that will help maintain satiety, and will help in the regulation of body weight.
Natural products are still the best: if you want to speed up the metabolism it is better to use natural foods that you can easily incorporate into your daily diet, rather than artificial supplements with uncertain effects.
The term basal metabolism refers to the amount of energy consumed only for the maintenance of bodily functions, without additional operations, for example, breathing or heart rate.
Measurements have shown that as a rule people with greater weight, consume more energy to maintain body function. This is because they have larger body and larger internal organs.
So the basal metabolism is affected by the body weight. Muscles need more energy for operation than fat, and because as we age we lose muscle mass, the basal metabolism slows down.
Thus, two people of equal weight may have a different basal metabolism if one has more muscular mass, while the other has more fat in the body.

We present you the foods that will help you speed up your metabolism, and regulate the weight!
1. Green tea
When talking about weight loss and speeding up the metabolism, green tea is the right choice. Caffeine contained in green tea promotes energy and releases fat from the body. Two to three cups of green tea a day are recommended and are more than sufficient.
2. Cinnamon

Cinnamon is known to combat excess weight and it is one of the foods that accelerates the metabolism most efficiently. The reason is that it helps the digestive system by regulating the blood sugar levels. It is also very healthy for the heart and blood vessels. It is recommended to use cinnamon as a supplement to your coffee or milk drink.

3. Ginger

Ginger is known as the universal remedy that is used for the removal of toxins from the body, and improves the function of the digestive system.
It is known that this spice “melts” the weight and greatly facilitates digestion. It is recommended to drink ginger tea for the best results.

4. Avocado

Avocados are high in unsaturated fats, protein and a very high percentage of fiber which can be as high as 11 to 17 percent in a single fruit. It is also a food that keeps you feel full, even five hours after eating.

5. Chia seeds

The became popular only recently but they are known as a drug that is used to prevent diabetes, controls the weights, and it is used for cardiovascular diseases. It is rich with unsaturated fats, fiber and also is one of the foods that will make you feel satiated.

6. Eggs

Eggs belong in the group of foods that contain the most protein. They have all nine amino acids that are necessary for your metabolism to work rapidly.Scientists have proven that eating protein in the form of dishes with eggs for breakfast keeps you satiated for a long time.

7. Berries

There are many fruits in this group: strawberry, raspberry, cranberry, currant, and they are one of the most famous fighters against diseases of the cardiovascular system. They regulate body weight, are suitable for diabetics, and certainly they are the most important for proper blood count.

8. Chili peppers

Capsaicin, the main ingredient in hot peppers eliminate fat in the form of accelerating the metabolism. When your sympathetic nervous system
(One of the three parts of the autonomic nervous system, which is activated under stress) activates the release of the hormones called -katecholamines, they lead to warming of the organism, and thus the decomposition of fat from the body. This means that your fat is converted into liquid 20 minutes after you eat a hot pepper.

9. Quinoa

Quinoa seeds are rich in magnesium, which is an energy source and the main regulator of blood sugar. The reason why these seeds are classified in these nine foods that boost metabolism is that they do not contain gluten,and most makes you feel full.

6 foods that make you feel tired

June 30, 2015 by Sheila Smith

Have you ever felt an indescribable tiredness in the middle of the workday without any particular reason? You’ve had a good night’s sleep but you can not stop yawning after lunch? Just like the fact that certain foods can give you extra energy there are some that can make you feel sluggish and tired. Avoid these foods in the morning or for lunch, especially if you have a busy day.

1. Bananas – Foods rich in magnesium such as bananas and pumpkin seeds can make you feel tired. This mineral is an excellent muscle relaxant, and is a good choice as a snack before bed, but during the day it can suck up your energy.

2. White bread – If you choose foods with high glycemic index (white flour) instead of the one with low glycemic index such as wholegrain bread chances are that you will feel fatigue during the day. These foods do not have enough fiber, and do not provide enough energy for the day.

3. Red meat – Strong meat such as steaks and burgers can make you feel tired. Why? These foods take a long time to digest, so they drain all physical energy. Instead of these foods you can choose meat rich in omega 3 fatty acids. They promote better functioning of the brain and better focus and concentration.

4. Cherries – It is scientifically proven that cherries are perfect food for a good sleep because they have a lot of melatonin. For the same reason, they are not good food during the day, because they will make you sleepy and slow you down.

5. Sweets – Strong sweets after lunch can put you in a real energy coma. A large amount of blood sugar triggers the secretion of insulin which continues to affect the excessive secretion of the amino acid tryptophan in the brain that ultimately makes you feel sleepy and tired. So, skip dessert after lunch and eat it after dinner.

6. Coffee – You might have thought that coffee has the opposite effect, but this is actually a warm drink that makes you feel tired. How? When you drink a cup of coffee it wakes you up, but only for a short time – an hour, hour and a half – and then you go back to the previous state. Experts recommend a daily dose of coffee 200-300ml and you should be sipping it for a longer period of time. Morning coffee should be finished until noon! The best way to build energy is to consume fiber-rich breakfast, pastries, whole grains, protein, and finish with fresh fruit.

Foods that give or steal energy

June 23, 2015 by Sheila Smith

There are many foods that don’t have sufficient nutrients and don’t provide enough energy. If you eat the wrong things over time it will damage your health. See which foods take your energy, and which ones give you strength and energy.

Foods & Beverages that consume energy

1. Artificial sweeteners – After digestion the body creates low-calorie sugar alcohols such as mannitol, sorbitol and xylitol. They upset the stomach and may cause flatulence and gases which takes energy. Do not use chewing gums with artificial sugars. In addition to sugar alcohols, just the chewing stimulates swallowing air, which further leads to the formation of gases in the digestive tract.

2. Processed foods – chocolate or a bag of potato chips provide express dose of energy, but processed food quickly goes into the blood, which means that it creates a sudden wave of energy and equally sudden fall.

3. Never eat only sweet food – Always try to eat a chocolate or a dessert after a meal with proteins and fat. This will slow down the absorption of sugar and prevent sudden changes in blood sugar levels.

4. Low water intake – If you are dehydrated, your blood volume declines, so it carries less oxygen in the muscle cells and vital organs, and that is why you may feel worn out.

5. Drinking alcohol in the evening – Not only does alcohol lead to dehydration, it interferes with sleep if you drink three to four hours before bedtime.

6. Energy drinks – Most energy drinks contain caffeine, sugar and many chemical compounds that will suddenly give you energy. But it will not be for long, so soon you’ll feel a sudden drop of energy.

Foods and Beverages that give energy
1. Healthy fats – avocado, nuts, olive oil and other healthy fats facilitate digestion and bloating is less likely. Eat them in moderation.

2. Complete food – Less is more. Eat foods that can be eaten raw as often as possible (fruit, vegetables, nuts, legumes, whole grains) and always opt for the least processed version of the packaged food, which has the shortest list of ingredients. When it comes to pasta and bread, look check if the first listed ingredient is integral wheat flour. Foods that are closest to their natural state will provide a much smoother, longer-lasting supply of energy.

3. Enough water – with every meal, drink, sipping slightly, 2.5 ml water. Enjoy strawberries, melon, pineapple or watermelon for breakfast. Fruits rich in water will help you to begin the morning with enough H2O.

4. Energy bars – Make energy bars at home rich with oats, honey, nuts and raisins. Or buy one with a very short list of ingredients.

Foods that reduce menstrual cramps

May 14, 2015 by Sheila Smith

At least 85% of women struggle with PMS symptoms. In addition to headaches, moodiness, bloating and fatigue, many women suffer from painful cramps.
If your PMS and cramps ruin your day, then it is definitely time to do something about it!
Food is the easiest and healthiest way to naturally reduce menstrual cramps.

These foods can help you reduce menstrual cramps.

Pineapple juice – Menstrual cramps are caused by uterine contractions that help the body coat the womb. The enzyme bromelain in pineapple juice can help relax the muscles.

Pumpkin seeds – A handful of pumpkin seeds provides a delicious dose of zinc and minerals that can relieve cramps. Other sources of zinc include seafood, chicken and beans. Seeds and nuts are also high in vitamin E, which can help reduce inflammation.

Whole grain cereals – Although during PMS you have a strong desire to eat all the sweets that you can find, nevertheless choose foods with low sugar content, such as grains whole grains, which are a calming source of vitamin B6, which will ease the cramps . Add chopped banana and a handful of nuts for additional source of vitamin B6.

Peanut butter – Peanut butter is not only tasty, but it also helps fight PMS cramps. The combination of vitamin E and vitamin B from the slices of bread will be an excellent choice for combating menstrual cramps.

Tuna – The best replacement for saturated fats in your healthy diet, such as omega-3 may help to decrease the symptoms of PMS. Try a tuna combined with leafy green salad. Low fat proteins in tuna may also stabilize the blood sugar levels and reduce the need for food.

5 Foods You Think Are Healthy, But Aren’t

May 9, 2015 by Sheila Smith

Lately, people have begun to pay attention the food that they consume.
The problem is that manufacturers followed this trend and in order to earn more, began to advertise all kinds of foods as “healthy” even though they are not.
Check out these 5 foods you thought were healthy and next time think carefully, before you buy them.

1. Salads – salads are often associated with the opinion that they are healthy, but is it always so? Salads are healthy, but when you add a variety dressings of or mayonnaise they cease to be good for your body, because you consume too many unnecessary calories.

2. Granola bars – If you make them by yourself then you are on the right track. But if you buy them at the store you didn’t make a good choice. Most granola bars that you can find in the shops and supermarkets are full of sugar or sweeteners.

3. Muesli – This breakfast is also presented as a healthy one. But if you buy muesli in a grocery store or supermarket chances are that it will be full of sugar and unnecessary calories. It is best to buy your own cereal, soak them overnight in water and add almonds, walnuts, honey or something according to your taste.

4. Popcorn – Popcorn are healthy and contain few calories but that does not apply to those prepared in the microwave. Make them at home in a healthy way.

5. Brown bread – This is the biggest problem. In fact most types of bread, which are sold as brown do not contain brown flour from whole grains, it is actually white bread with added color. The real brown bread is not soft, but hard. If you just want a healthy bread, make it yourself from germinated wheat grains.

Don’t let manufacturers trick you!