Vinegar wash for your fruits and veggies

You can reduce to minimum your exposure to pesticides and bacteria found on fruits and veggies, with the help of a vinegar and water wash. Experts have discovered that a mixture of white vinegar and water wash kills 98% of bacteria and removes pesticides. Plus, it is really easy to make.

Just fill a bowl with water and add 1/8 to 1/2 cup of vinegar, depending on the size of your bowl and place your fruits and veggies there. Soak for 15 to 20 minutes. Rinse with water and you are done. Water will be dirty, but fruit will have no  wax or nasty film. This method is great for strawberries, too. If you wash them this way, they will last for weeks.

Simple but effective ;)

How much calcium should you consume daily?

The recommended daily dose of calcium is 700 milligrams in both women and men. Translated in the food language this means:

2 glasses of milk or,

2 cups of yogurt or,

approximately 80 grams of cheese.

The good news is that you don't have to eat greasy foods, to get calcium. The same amount of calcium is found either in the skimmed milk, or the natural one. This is the same, taking into consideration all the dairy products.

Some of the top calcium-rich foods are:

1. Cheese

2. Yogurt

3. Milk

4. Sardines

5. Dark leafy greens like spinach, kale, turnips, and collard greens

6. Fortified cereals such as Total, Raisin Bran, Corn Flakes (They have a lot of calcium in one serving.)

7. Fortified orange juice

8. Soybeans

9. Fortified soymilk (Not all soymilk is a good source of calcium, so it's best to check the label.)

10. Enriched breads, grains, and waffles

Food is always the best source for calcium. Calcium is a key nutrient for your body to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. Everyone can benefit from eating calcium-rich foods, limiting foods that deplete calcium, and getting enough magnesium and vitamins D and K, that help calcium to do its job.

Daily protein intake, calculate it

The daily protein need depends mostly on a person's weight. It is calculated that our body needs 0.8-0.9 gram for 1 kilogram of body weight. This amount depends also on the physical activity that a person does. For example, for bodybuilding, the protein intake should be an average of 1.5-2 gram per day.

Your daily protein intake (factor 1.8g/ kg/ day) should be:

45 kg: 81 gr per day

50 kg: 90 gr per day

55 kg: 99 gr per day

60 kg: 108 gr per day

65 kg: 117 gr per day

70 kg: 126 gr per day

75 kg: 135 gr per day

80 kg: 144 gr per day

85 kg: 153 gr per day

90 kg: 162 gr per day

The daily protein need, changes from person to person, depending on their age, sex (women need less proteins, because their muscular mass is lower than that of men). This daily needs can get fulfilled by consuming twice or three times a day food with animal origin or plants enriched in proteins.

Weight loss drink with blueberries

The needed ingredients:

-1 cup of 100% blueberry juice

-1/2 coffee spoon of cinnamon

-1/4 coffee spoon of ginger

-At last you will need the juice of 3-4 oranges and 1-2 lemons to add to the mixture

Preparation:

The preparation of this recipe is really fast and simple, and that's what I like about it. I do not like to put a lot of effort in cooking or baking. I would rather do something else, but I want to eat and drink in the best way possible. That's why recipes like this get included in my eating habits. Just add the cinnamon and ginger to the blueberry juice. Then add the orange and lemon juice. You can add ice cubes if you prefer. Enjoy! :)

Blueberries cancer fighting properties are legendary, because of their ability to block metabolic pathways that can lead to the initiation and promotion of cancer. Both diarrhea and constipation can be relieved with this super-fruit. Blueberries provide safety form the bacteria that cause food borne illnesses and are known to be terrific anti-depressants and mood elevators.

Already known as a 'superfood' because of their high vitamin and antioxidant content, the blueberries may also have the power to burn excess fat from our bodies. The effect is thought to be due to the high level of phytochemicals (naturally occurring antioxidants) in them and the fat loss effects are even better accompanied by a low calorie diet.

Be aware that heat is a destroyer of the antioxidant potential of blueberries, making canned or other processed berries a poor choice. Also, do not use blueberries associated with milk. It is scientifically proven that if you are consuming blueberries with milk, there will not be any increase in plasma antioxidant capacity. 

Stay well and eat healthy.

1200 calorie diet plan

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions. It emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. This diet plan also includes lean meats, poultry, fish, beans, eggs, and nuts and is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars, controls portion sizes and calories.

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–2 pounds per week, daily intake should be reduced by 500 to 1,000 calories. 

In general:

Eating plans that contain 1,000–1,200 calories each day will help most women lose weight safely.

Eating plans that contain 1,200–1,600 calories each day are suitable for men and also may be appropriate for women who weigh 165 pounds or more or who exercise regularly.

If you eat 1,600 calories a day but do not lose weight, then you may want to cut back to 1,200 calories. If you are hungry on either diet, then you may want to boost your calories by 100 to 200 per day. Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

Monday

Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade

Lunch: 1 portion of lentils, roasted chicken breast and one middle size apple

Snack: 1 glass of carrot and wild celery juice or 1 slice of bread (with integral flour) with diet cheese

Dinner: Mashed carrots,  1 slice of bread with integral flour with 100 gram roasted bacon and 1 fruit

Tuesday

Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade

Lunch: 1 portion of risotto with vegetables, 80 gram of grilled red meat with vegetables, 125 ml no fat natural yogurt 

Snack: 1 glass of carrot and wild celery juice or 1 slice of bread (with integral flour) with 30 gram diet cheese

Dinner: Salad with stewed potatoes and carrots, 2 spoons with unsalted cottage cheese

Wednesday

Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade

Lunch: 1 bread sandwich (with integral flour), tomato salad, 1 slice of bacon and 1 fruit

Snack: 1 glass of carrot and wild celery juice or 1 slice of bread (with integral flour) with 30 gram diet cheese

Dinner: Pasta with carrots and 125 ml of natural yogurt with no fat 

Thursday

Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade

Lunch: Spinach with olive oil and mince, plus 1 fruit

Snack: 1 glass of carrot and orange juice

Dinner: Omelet with two eggs and asparagus and carrots, no fat natural yogurt 

Friday

Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade

Lunch: Risotto with tomatoes, chicken breasts with carrots and 5 strawberries

Snack: 1 glass of carrot and wild celery juice

Dinner: Mixed salad with spinach, tomato, lettuce, carrots, pasta with ton, 30 gram fresh cheese and 1 tangerine

Saturday

Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade

Lunch: Vegetables and carrots, grilled codfish, 1 stewed (boiled) potato and one fruit

Snack: 1 carrot juice and 1 apple or 1 slice of bread (with integral flour) with 30 grams of diet cheese

Dinner: Soup with macaroni, beef and boiled cauliflower and two plums

Sunday

Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade

Lunch:Salad with turkey breasts and vegetables, no fat yogurt

Snack: 1 glass of carrot and orange juice or 1 slice of bread (with integral flour) and a bit of marmalade

Dinner: Carrot soup and cuttlefish with lemon

A vegetarian diet plan

In this post I have shared with you a healthy vegetarian diet to meet your nutritional needs. Stay healthy and fit.

Monday

Breakfast: 1 glass Light Milk, 2 spoons full of cornflakes and 1 fruit

Snack: 1 small piece of cheese and two roasted slices of breads

Lunch: 1 portion of okra, 1 slice of bread, salad and 1 fruit

Snack: A small cup of yogurt

Dinner: 1 portion mashed potatoes, salad and 1 roasted slice of bread

Tuesday

Breakfast: 1 cheese toast, 1 tomato and 1 fruit

Snack: 1 glass juice and two roasted slices of breads

Lunch: 1 portion of pasta with dressing as desired, 1 portion of cheese and salad

Snack: 1 fruit

Dinner: 1 portion peas, 1 portion of cheese, seasonal salad and 1 roasted slice of bread

Wednesday 

Breakfast: 1 cup of yogurt, 1 glass of juice and 1 roasted slice of bread

Snack: 1 fruit and 1 cup of yogurt

Lunch: 1 portion of bean sprouts, 1 slice of bread, salad and 1 fruit

Snack: 1 glass of milk

Dinner: 1 portion zucchini, seasonal salad and 1 roasted slice of bread and 1 fruit

Thursday

Breakfast: 1 small piece of cheese, 1 slice of bread and 1 glass of juice

Snack: 1 fruit and 1 cup of yogurt

Lunch: 1 portion of bean sprouts salad, 1 slice of bread and 1 fruit

Snack: 2 biscuits

Dinner: 1 portion of risotto, 1 small piece of cheese and seasonal salad

Friday

Breakfast: 1 cup of yogurt, 1 fruit and 1 roasted slice of bread

Snack: 1 cheese toast and 1 glass of juice

Lunch: 1 portion of lentils, 1 small piece of cheese, 1 slice of bread and seasonal salad

Snack: 1 glass of juice

Dinner: 1 cup of yogurt with chopped fruits, 1 portion of risotto, 1 small piece of cheese and seasonal salad

Saturday

Breakfast: 1 cup pf cornflakes with milk

Snack: 2 fruits

Lunch: 1 portion of hotchpotch, 1 small piece of cheese, 1 slice of bread and seasonal salad

Snack: 2 roasted slices of bread with marmalade 

Dinner: 1 portion of stuffed tomatoes, 1 small piece of cheese, 1 slice of bread and seasonal salad

Sunday

Breakfast: Toast and 1 slice of bread

Snack: 1 fruit

Lunch: 1 portion of pasta with cheese and salad

Snack: 1 cup of yogurt

Dinner: 1 portion of vegetable casserole, 1 small piece of cheese, 1 slice of bread and seasonal salad

Oatmeal and banana cookies

Oatmeal and Banana Cookies

It is as easy as it seems. 

1. Take two cups of oatmeal (no conservatives if possible) and two bananas. 

2. Mix together as shown in the picture.

3. You can add dark chocolate or cherries on top. 

4. Cook for 15 minutes in 200 degree Celsius and you are done.

This recipe comes very handy if you have sweets cravings and you want a healthy alternative. 

Oatmeal and Banana Cookies

Oatmeal is known to be a low calorie food and it’s on the short list for the highest protein levels of any grain. It stabilizes blood sugar and reduces risk of diabetes (type 2). Oatmeal helps to improve your bad cholesterol levels (without affecting your good cholesterol). Contains lignans which protect against heart disease and cancer. Oatmeal has plenty of antioxidants and it also improves your immune system and protects your heart. As a plus it tastes good also. 

Bananas on the other hand are very low in saturated fat, cholesterol and sodium. They are also a good source of dietary fiber, vitamin C, potassium and manganese, and a very good source of vitamin B6.

Detox dietary regime

The main task of this regime is to detoxify the entire system and restore the functions of the liver and metabolism. This food is quickly and easily digested. 

Forbidden foods and substances:

- Bottled 

- Canned

- Frozen

- Preserved

- Refined

- Salted

- Smoked

- Sulphured

Utensils

Use: Stainless steel, glass, enamel, earthenware, cast iron and tin

Do not use: Microwave ovens, pressure cookers or any aluminium pots or utensils.

Fresh fruit should be used. Pears and plums are more easily digested when stewed. Unsulphured dried fruits may also be used. Daily juices, such as orange juice, apple and carrot juice, green leaf juice, grape juice, grapefruit juice, apple juice (8oz. glass) should be prepared and consumed daily. 

Green leaf juice recipe: 

You can use as many of the various kinds of leaves as possible mentioned below:
                      

Lettuce

Red cabbage leaves (2-3 leaves..)

Swiss chard

Escarole

Endives

Romaine

Green Pepper

Watercress

Add 1 medium apple for each glass and drink immediately after preparation. 

Vegetables should be all freshly prepared and saltless. They should be stewed and not fried. Onions, leeks and tomatoes have enough liquid of their own to prevent burning and to keep them moist during the cooking process. Wash and scrub vegetables thoroughly, but do not peel or scrape them. Note that sprayed insecticides can not be removed by washing because they have been absorbed into the plants by their roots from the soil. Spices must be used sparingly because they may counteract the healing reaction.

Salads

The following raw vegetables are very important (finely grated if necessary or chopped, mixed or separate). Combine as you wish.

- Apples and carrots

Lettuce

Chicory

Watercress

Tomatoes

Escarole

Cauliflower

Romaine

Radishes

Scallions

Endives

Knob Celery

Chives

Green Peppers

Dressing (optional) Mix two table spoons lemon juice or apple vinegar. 2 table spoons water, 1 tablespoon brown sugar, a little diced onion and grated horseradish.

Peppermint tea should be used in cases of indigestion, nausea or gas. To prepare take two teaspoons of dried peppermint leaves to 2 cups of boiling water, boil 5 minutes and strain. Add brown sugar and lemon if desired. 

Oatmeal should be taken in the mornings for breakfast (1/2 cup oatmeal to 1 cup of water). Cook slowly in water until done (about 5 minutes). Take oatmeal with almond or rice milk. You can add on top raw grated apples, brown sugar or honey, stewed prunes, bananas, apple sauce, raisins, peaches etc.

Below is given a sample menu, which you can adjust to your own needs.

Breakfast

1 glass juice

Large portion oatmeal with fruits (no preservatives)

Lunch

Salad (raw fruit)

Pot cheese and buttermilk. 

Warm soup

1 glass juice

Large baked potato

Vegetables, cooked

Dessert: Fruit, stewed or raw.

Dinner

Salad (raw fruit)

Pot cheese and buttermilk. 

Warm soup

1 glass juice

Large baked potato

Vegetables, cooked

Dessert: Fruit, stewed or raw.

This dietary regime excludes most sodium containing foods,while it helps to refill the tissues as needed with the important potassium.

As a reference I encourage you to read Max Gerson, M.D.  

Stay well!