3 healthy dinner recipes under 500 calories

Hello Everyone

Today I want to talk about 3 Delicious, healthy and under 500 calories recipes, can we asking for something else.

  1. Wrapped lettuce with turkey and ginger
    285 calories

Based on a popular Asian dim sum (or appetizer), you can rediscover fun with food by rolling these delicious wraps of lettuce with turkey and ginger. Serve with rice or bean salad for a dinner.

Recipe:

Boil water in a small saucepan. Add 1/2 cup of instant whole-grain rice, reduce heat, cover and let simmer for 5 minutes.

Heat 2 teaspoons of sesame oil in a large nonstick skillet.

Cook 1 pound of 93% lean ground turkey, 1/2 cup chopped fresh herbs (cilantro, basil, mint) and 1 teaspoon fresh chopped ginger for 6 minutes.

Add 1 chopped bell pepper, 1 grated carrot, 1 can of chestnuts in water, 1/2 cup chicken broth with a low sodium content, 2 teaspoons of hoisin sauce, five spices powder and 1/2 teaspoon of salt. Cook for 1 minute.

To serve, separate the leaves of 2 Boston lettuces on the plates, add a spoon of the turkey mixture and roll up the wrapped ones.

2. Asian vegetable stir fry
175 calories

This recipe is just a vegetarian variation of the traditional Asian stir-fry. Also, if you chop the vegetables, you can drastically reduce the cooking time. Turn it into a full 500-calorie dinner when serving over brown rice or whole wheat tortillas and add extra spicy sauce or hoisin sauce to taste.

Recipe:

Heat 1 teaspoon of sesame oil in a large skillet over medium heat.

Beat 4 large eggs. Cook, remove and set aside.

Add 2 teaspoons of sesame oil, 2 teaspoons chopped ginger and 2 cloves of chopped garlic and cook until everything is smooth.

Add 12 ounces of broccoli, 2 cups of bean sprouts, 2 shallots in julienne strips, 1 teaspoon of soy sauce and 1 teaspoon of rice vinegar; stir and cook until tender.

Add the eggs and 2 teaspoons of hoisin sauce. Remove when cooking to mix the vegetables well.

Serve over brown rice or warm whole wheat tortillas

3. Chicken with red wine and couscous
480 calories

Red wine and rosemary make an elegant reduction for a non-fat chicken breast – especially when served with sautéed spinach and over a well-seasoned couscous.

Recipe:

Place 4 fat-free chicken breasts boned in a refractory and bake until browned.

Put the chicken on a plate and cover to keep the heat.

Pour 3/4 cup of red wine and 2 sliced ​​shallots in a pan, cook until reduced a little and the shallots are transparent.

Add 1/4 teaspoon of thick black pepper and 2 teaspoons of fresh rosemary.

Add the mixture to the chicken and stir until it is cooked and covered.

Add 4 handfuls of spinach steamed on chicken for 2 minutes.

Serve over whole grain couscous.

Thanks for reading 

see you soon

Ney

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Childhood Obesity

Unfortunately there is no magic pill or spell to curing obesity but the good news is that we do have the tools to take a small but important step by getting rid of our judgement and bias towards children with obesity.

Dr Anita Vreugdenhil, Paediatric Gastroenterologist at Maastricht University Medical Centre, is the founder of the Maastricht programme COACH which encompasses an ‘all-inclusive’ approach to improve the lifestyle of overweight and obese children in the South of the Netherlands. Overweight, a condition in which a person’s weight is 10%-20% higher than what is considered as “normal”, and obesity, when a person’s weight is more than 20% higher than normal, are rapidly becoming a national health threat in the Netherlands, especially among children. The latest figures indicate that 500.000 children in the Netherlands are overweight or obese. But many parents don’t realise that their child is overweight and are not aware of the severe consequences. Even when they become aware of the problem, they still don’t know how to correct and change their ingrained behaviour. That’s where Anita and her team can help.

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See you soon

Ney

5 vital reasons to become a vegetarian


In the vegetarian diet is excluded, as the name says, any product of animal origin and that implies his death. Instead we can eat milk and dairy products, eggs and honey. They are products of animal origin but they have not meant their death to obtain them.

Of course, the vegetarian person does not just stay in that aspect. It will also seek, as far as possible, that these foods are produced in a respectful way (for example, eggs of free chickens and that they eat healthy food) with them and with the environment. That the vegetables are organic and, if possible, of small farmers in nearby areas will be another priority.

Within the vegetarian “family” we will find people who do not take eggs or milk or honey. They are Vegans and do not take anything that comes directly or indirectly from any animal.

Reasons to be a vegetarian

1- Less chronic diseases

Vegetarian diet is lower in fat and also more polyunsaturated. That implies less cholesterol and less hypertension. To eat more vegetables and fruits can help to avoid some types of cancer since it is a diet more antioxidant and that favors the elimination of toxins. When we learn to eat better we hardly need medication, aspirins, antacids and other “everyday” medicines tend to disappear from our daily lives.

2-Less malnutrition and constipation

It is very curious that except Vegans (who must supplement their diet with B12) a balanced vegetarian diet is usually richer in nutrients than normal (we all tend to always eat the same and basically refined foods).
Greater knowledge about nutrition. Vegetarians usually care a lot about food and take care that nothing is missing. They usually take supplements of algae, pollen, royal jelly, brewer’s yeast, wheat germ, flax seed, sesame, etc. The fact of eating more vegetables, more fruit, less meat and more whole foods is a key aspect.


3- Vegetarian diet is Cheaper and improve life quality

 Basing your diet on vegetables, legumes, fruits and vegetable proteins is cheaper than eating meat, prepared foods, cola type drinks, pizzas, snacks, etc. Vegetarians can say that, in general, they are very involved in improving their quality of life and try to find ways to reduce their stress, improve their diet, enjoy nature more, etc.


4- Avoid animal suffering.

Behind this way of eating there is a whole philosophy of life. The planet is understood as the home of all living beings. Avoiding, if possible, your suffering is very important. We can feed on them without killing them (dairy, eggs, honey, etc.).


5-Environmental sustainability

With the food that an animal needs (or the necessary land to raise its food) we can feed 10 times more people. Every year more forests and part of the forest disappear so that animals can graze. In addition, its intensive breeding generates highly polluting residues and methane.

Conclusion
With this article we only want to show that the reasons for being a vegetarian are not only to follow a nutritional fashion but the benefits are many and diverse. Of course there are many people who are not vegetarian and that their diet is balanced and healthy, and that they seek to improve their quality of life.

Thanks for reading

see you soon

Ney

7 Amazing benefits of chlorella

Chlorella, a freshwater unicellular green algae, is one of the most researched algae in the world. They often refer to it as the almost perfect food, since research that has been done over the years has identified that it has a great number of amazing health benefits. However, it is well known for its ability to detoxify your body, binding toxins and expelling them from your system.

Impressive Range of Benefits for the Health of Chlorella
As you will see, chlorella seems to fill the description of a “nutrient wonder” because it plays much more than a single function. Here are some examples of the health benefits associated with this green algae:

It repairs the nervous tissues

Increase the energy level

Strengthens the immune system

Normalizes blood sugar

Improve your digestion

Normalizes blood pressure

Promotes pH levels in the intestine, which in turn helps the “good” bacteria grow

Remove potentially toxic metals from the body

Improves the ability to focus and attention

Eliminates bad breath

Chlorella can also be beneficial for vegetarians and vegans seeking protein and vitamin B from a source other than animal. About 60 percent of the algae is protein and because it contains all the essential amino acids your body needs, it is considered a “complete protein.”

Chlorella is rich in:

GABA (gamma-aminobutyric acid)
Folate
B12 vitamin
Iron
7 Diseases That Chlorella Could Help Prevent or Treat
As I mentioned earlier, chlorella is and has been investigated for a series of benefits to treat diseases. Here is a list of six problems and diseases in which chorella could be particularly beneficial.

Insulin resistance – Earlier this year, researchers discovered that chlorella has the ability to improve insulin sensitivity

As I have said on numerous occasions, excessive consumption of fructose is the number one cause of insulin resistance and type 2 diabetes. In this study in animals, the rats, after being fed with food rich in fructose for four weeks, they were given chlorella three times a day for five days, as a result their elevated glucose-insulin values ​​dropped and normalized.

The authors concluded that: “The oral administration of chlorella has the ability to improve insulin sensitivity, and this can be used as an adjuvant therapy for patients with insulin resistance.”
Detoxification It is particularly useful when used together with an infrared sauna and is taken 2 hours before entering the sauna. This way the chlorella will be in your gut ready to join the toxins that are released when you are in the sauna. It will bind irreversibly to the toxins and eliminate them safely when you have your bowel movement.
Diabetes – Additional evidence supporting the theory that chlorella can improve insulin sensitivity can be found in the previous study. Here, it was discovered that algae improves insulin sensitivity and glucose uptake in the liver of rats with type 1 diabetes. The authors suggest that chlorella hypoglycemic effects could be due to the absorption of glucose in the liver and in the soleus muscles.

Another mechanism could be related to the decrease in levels of non-esterified fatty acids (NEFA), since insulin sensitivity is often inhibited by high non-esterified fatty acids in type 1 diabetes.
Hypertension – The results of a double-blind placebo-controlled study published two years ago suggest that chlorella could significantly lower high blood pressure as well as borderline hypertension. The authors proposed that this could be a beneficial food supplement to prevent hypertension, without apparent adverse side effects.
Anemia, proteinuria and edema in pregnant women – Hypertension and anemia are common during pregnancy and are also potentially dangerous. One of the main causes of these diseases is the nutritional status of women. A study published last year found that chlorella could help improve both diseases in pregnant women, this is probably because chlorella has high levels of folate, vitamin B12 and iron.

The participants took six grams of chlorella a day, starting around week 12 or 18 of pregnancy, until the day of delivery. The group that used chlorella had significantly lower rates of anemia compared to the control group. There were also fewer cases of proteinuria and edema; two symptoms related to hypertension induced by pregnancy.

Also in this case, the authors concluded that: “The chlorella supplement could serve as a natural source of folate, vitamin B12 and iron for pregnant women.”
Fibromyalgia – Although the individual results were varied, it might be worth considering the use of chlorella if you suffer from fibromyalgia. A study published in 2002, tested the effectiveness of two commercial products available based on chlorella in patients who were diagnosed with fibromyalgia and the overall results showed a decrease of 22 percent in the intensity of pain.

However, while seven of the patients reported an improvement in the symptoms of fibromyalgia, six others did not report an effect at all and five more claimed that their symptoms had worsened during the test … So keep this in mind if you decide try it While it may help some, for others it may not work at all.

Liver Cancer – A study published in 2009 found that chlorella triggers cell death (apoptosis) in cancer cells in the liver of rats, suggesting that it could be useful in preventing liver cancer. The authors concluded that: “Our study shows that chlorella definitely has chemopreventive effects by inducing apoptosis by decreasing Bcl-2 expression and increasing caspase-8 in rats with induced hepatocarcinogenesis.”
For more information about the results of the studies, visit the page of Green Med Info that talks about Chlorella and in which they list more than 40 diseases that could obtain some type of benefit from this algae.

Chlorella – A Powerful Detoxification Agent
The toxicity of heavy metals, like chemical toxicity, have become one of the most worrisome health damages of our days and this is where chlorella can be extremely useful. Its ability to bind to heavy metal toxins, allowing them to be safely eliminated from the body, has been well established. It is particularly important for the elimination of systemic mercury, since most of the mercury is eliminated through faeces.

Once the load of mercury falls from the intestines, the mercury from other tissues of the body can move to the intestine more easily, then the chlorella will take care of removing it from there.

You can also add coriander, since it works as a synergistic detoxification aid along with chlorella. This combination is particularly useful when you consume seafood, since most of them are contaminated with heavy metals and chemicals. Ideally, you should take it with food so that chlorella can bind directly to the toxins while they are in the intestine, before your body absorbs them.

In order to optimize the detoxification of heavy metals, you will want to take at least four grams of chlorella a day, last a whole year.

Keep in mind that side effects may occur. As your body begins to detoxify, you may begin to experience mild nausea and / or mild diarrhea. If these symptoms become very annoying, what you should do is reduce the initial dose and increase it little by little. As soon as your body cleanses of toxins, these side effects should disappear.

Thanks for reading

see you soon

Ney

Buy chlorella here!

 

 

Alkaline diet Benefits

To lead a healthy life it is necessary that the pH of our body is regulated, without becoming too acidic, rather it must be inclined towards the alkaline side.
The key to the pH or alkaline diet is to increase the amount of food or alkaline products and reduce the consumption of acidic foods or products. Thus, it consists of reducing processed foods, animal proteins, sugar and caffeine to the maximum, in order to eliminate acidic toxins and increase the consumption of natural foods rich in alkaline minerals such as sodium, potassium, magnesium and The calcium.
Blood fulfills two important functions: it carries nutrients and oxygen and removes the toxic residues of metabolism, which are acidic in nature and must be evacuated through the liver, kidneys, lungs or skin. To perform these functions, the blood pH must lean a little towards the alkaline side of the spectrum.

Therefore, blood is, under normal circumstances, slightly alkaline, with a pH that varies between 7.35 and 7.45. In this sense, the balance of the pH in the body is the first line of defense and the best resistance against diseases. This is because the causative elements of various diseases can not survive in an alkaline state, but are strengthened in acidic environments.

The characteristic foods of the alkaline diet

dieta-acido-alcalina
Hydrating well is one of the keys. The pancreas uses water to alkalize the food that leaves the stomach and enters the intestines. On the other hand, the brain needs water to carry out the chemical reactions that direct the body. Thus, drinking water in correct amounts is the most important part of the pH diet.

Alkaline foods are found mainly in fruits, vegetables – green vegetables, especially – whole grains, spices, probiotic crops – such as yogurt – and honey, while acid products are meats, cheeses, cereals and alcohol.
In a more extended list of alkalizing foods, we can find:

Avocado
Parsley
Fruits not too ripe
Potatoes
Nuts
Mineral water
Almond milk
We recommend you read:
Fermented foods in the diet: why include them?

On the other hand, this is a list of some commonly consumed acidifying foods:

Vinegar
Fruit juice
Tomato
Vegetables
Refined cereals
Sugar
Meats and organ meats
Seafood
Fish
Eggs
Cured cheese
Yogurt or curd
Coffee
Tea
Cocoa
The Alkaline diet is indicated for those who want to fight obesity, but also for those who want to improve their health, prevent inflammatory problems and eliminate toxins from the body.

The perfect complement to the alkaline diet

hombre-nadando
Food is not everything in the pH diet. The most advisable thing is to practice exercise and that each person looks for the one that adapts to his physical constitution, his age or his state. Of course, aerobic exercise, being able to increase the use and flow of oxygen in the body, is the perfect complement for this type of diet.

The problems of an excess of acidic foods
Excessive consumption of acidic foods generates, in the short term, decay and inflammation of the gums due to inhibition of the salivary glands, but in the medium term decreases the secretion of hydrochloric acid by the stomach.

In the long term, there is a rebound effect of stimulation of the glands, which secrete more acid, causing chronic acidity and increasing the risk of gastritis or ulcer.

It is very important that you do not abuse the antacids to fight stomach acidity because they further destabilize the acid-base balance. Although strong acids cause the symptoms described, small stimuli or weak organic acids balance your pH, so one of the pillars of a consistent diet is to drink a glass of water with a few drops of lemon at breakfast.

In short, a diet that allows us to obtain some control over the pH of our body, tilting the balance towards the alkaline side, can provide us with several benefits and avoid the problems derived from an excessive consumption of acidic products.

Thanks for reading

see you soon

Ney

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Curious To Try A Plant-Based Diet?

If you’ve been considering making a change for your health with food options that give you more nutrients without sacrificing delicious flavors but aren’t too keen on becoming a strict vegan, consider a plant-based diet.

Plant-based eating promotes the consumption of vegetables and fruits while excluding or minimizing the addition of meat products.  This ‘whole-hearted’ approach to eating is more than just a fad, it’s a lifestyle, and we’re here to break down what it takes to change the way you think about your food, fruits and veg.

So What’s The Fuss About?

Without being completely restrictive, the aim of going plant-based is to eat cleaner, eat more consciously, and live more sustainably – a triple-pronged approach that we could all get behind.

With the turn of the 21st century, manufacturers were forced to lift the lid on their ingredients list, compounding a pre-existing wariness about food and drink because of product recalls, scandals, and suspicion about large companies. This has placed further pressure on producers to offer thorough and honest disclosures about how, where, when and by whom food and drink is grown, harvested, made and sold. As a result, many consumers are making more of a conscious choice about what they are really putting in their mouths and going more for organic and naturally-made products.

This approach has seen more and more people opting for natural and nutritional ingredients such as fruits, vegetables, grains, herbs, spices and other plant-based ingredients that are now playing a center stage role. With plant-based offerings expanding rapidly, we are now seeing more and more quality plant-based milks and meat alternatives on our supermarket shelves. 

What Are The Benefits of a Plant-Based Diet?

Plant-based diets have long been the topic of debate with vegans and carnivores alike, with many meat lovers debating that leafy greens don’t offer the protein-packed complete proteins that animal-based diets do. As we’ve discovered in our article Going plant-basedthere are many nutrient-rich ways to incorporate plant-based products into your daily diet, and we’re excited to share the increased health and environmental benefits of going green.

It’s not surprise that agricultural farming is fast becoming unsustainable with increasing reports estimating around 13% of Australia’s original vegetation has been removed since European settlement. Furthermore, recent studies have concluded that our protein-rich diets are causing adverse health effects, with excessive amounts of omega-6 polyunsaturated fatty acids fast-tracking the pathogenesis of many diseases including cardiovascular disease, cancer and inflammatory autoimmune diseases.

What’s more is our health can also be affected by pathogens and harmful substances transmitted by livestock, such as highly pathogenic avian influenza spreading its way through the globalized marketplace.

On the other side of the spectrum, plant-based diets are fast becoming a flattering alternative on both our waistlines and inner wellbeing. A recent study from the Journal of Geriatric Cardiology found that plant-based diets have a direct correlation in ameliorating insulin resistance, including promotion of a healthy body weight, increases in fiber and phytonutrients, food-microbiome interactions and decreases in saturated fat. This balance of nutrients can help stabilize our blood sugar, prevent diabetes, support healthy cholesterol levels and feed the good bacteria in our gut. And if that wasn’t already enough, a plant-based diet can also prevent cataract and macular degeneration in addition to protecting your skin from sun damage and stimulating the production of collagen.

Thanks for reading

see you soon

Ney