6 Tips to Fight The Holiday Bloat + Recipes

Holidays are over and now we are trying to get back to our normal lives and with work and... eating less and better! It is normal if you overindulged with food last two weeks. It is hard to help it when food is served everywhere in front of you... and what kind of food! So here are six easy tips to get you back smoothly to your normal lifestyle...

1. Drink plenty of water and green tea
Keep your metabolism working to make sure you get everything out of your body. Water and tea also make you feel full do you do not want to snack every now and then. Green tea does a perfect job when it comes to detoxifying. Tip: Drink green tea with lemon or add lemon to your tea. 

2. Eat plenty of vegetables
Good choice of veggies are those rich in vitamins and anti-oxidants, such as kale, carrots, cucumber, beetroot, etc.

Recipe: Vitamin Salad
Add shredded carrot and beetroot.
Mix.
Add a little bit of walnuts. 
Tip: Add up a few parsley leaves.

3. Eat citrus fruit
Kiwi, oranges, tangerines. It will be great to place some fruit in a blender with yoghurt and make a smoothie. This is the easiest way to take more fruit in.
Smoothie recipe: 1/2 peeled grapefruit,
1 peeled orange,
1 small or medium banana, yoghurt.
Throw everything into a blender and blend away.
Tip: To make it a whole breakfast, I like to add some oats and a bit of coconut oil. 

4. Eat smaller portions but more often
3 main meals and 2 - 3 snack meals in between would be a perfect transition to your normal diet. Your main meals should be of around 350 calories. It is good to feed your organism. Do not let it starve because this will only cause your metabolism to slow down and not burn those extra calories you got on during the holidays.

5. A cup of warm water to boost your metabolism
Drink a cup of warm water in the morning and start up your metabolism. Here is how to make it work and taste even better:
Recipe: A cup of warm water with honey, cinnamon and a squeeze of lemon

6. Exercise
Gradually return to your exercise routine (or if you have not exercised before, get slowly into it) with an easy program that accumulates with the time. In this way, you will not load your heart too much. Start with low repetitions or jogging. 

Food Supplements: 6 Good Reasons to Take Them

From personal experience, I have found out that people who do not use supplements is because they do not have a good opinion about them. Supplements are not only the powders and pills bodybuilders take. Supplements can be taken from anyone for various reasons. The purpose of the supplements is to supplement your diet: they provide your diet with what it is missing. Why do I think your diet might be missing anything??? Read below...

1. Insufficient nutrients in our food

I am sure this is not the first time you are hearing this. But now it is time to start paying attention to this fact. The food we buy nowadays does not come from grandma's garden as it used too. It comes from green houses and genetically modified crops, seeds, etc. A tomato you buy at the local supermarket chain does not contain the same nutrient values as a tomato grown in your private garden (nor it tastes like one!). The fruit does not contain the same amount of vitamins and anti-oxidants. The levels of minerals and the quality of the fats is not the same. This is why do not get surprised if you still get sick sometimes although you do eat a lot of veggies and fruit. Here is one good reason everyone has to take supplements - to give to the organism the amount of nutrients it needs to be healthy and to function properly. 

2. Poor food preparation 

Here is another reason which has come just as the first one because of the technological developments. I really like gadgets and technologies but, damn, I do not like the commercial ways in which they are used. Do you have an idea how many households in your country have microwaves? In the two countries I live probably 95% of the households do own one!(1) Did you also know that warming up at a high-temperature in the microwave can "kill" the nutrients in your food (2)? Next time when you decide to use the microwave make sure you at least put it at a lower temperature or just use the stove instead. 

3. Obesity / Weight Loss

Now, this is important. I guess some of you might be immediately thinking about those pills that promise you to lose weight whatever you do - workout or not, eating well or not. Let's clear this up. It is impossible to lose weight if you keep on eating the wrong things. When you want to lose weight, you need to increase the amount of protein intake. Protein helps you keep the muscle while you are burning the fat and, according to some researches(3), satisfies hunger better than carbohydrates. Therefore, supplementing your diet with protein helps you lose more weight and get a fit and healthy look. 

4. Athletic performance

Athletes need to perform. And in order to perform at the highest of their abilities, they need fuel. Food is the fuel of the body. It gets stored in the body in the form of glycogen. So getting some calories before a training is important to increase performance. Supplements can give you the right amount of calories right before the workout without making you feel heavy.

Another reason why athletes take supplements is because they need a higher amount of protein to replenish their body and recover their muscles after trainings.(4)

5. Bad Sleep

There are also natural food supplements that can help you sleep better. The good sleep is vital for your body functions! When you sleep deep you get increased mental performance, focus and increased metabolic rate. The latter means that you also burn more calories during the day. Therefore, you should tackle your insomnia problems if you are aiming to lose weight as well as if you have any kind of stress in your life. 

6. Hormone imbalances

Many males have insufficient levels of the male hormone testosterone and this prevents them from gaining muscle mass. On the other hand, the exceeded levels of the female hormone estrogen in both women and men is what makes it hard to lose the extra fat. 


Do you have your 'stubborn' areas? Meaning do you have areas that seem to be keeping the fat more than other parts of your body? Depending on which is the stubborn part of your body, you can define which hormone is imbalanced. Therefore, taking the right supplement in this case is crucial for losing the stubborn fat. (5)



Tip: Always check out the labelling when you buy supplements you have not used before. It is an idea to also check out internet about opinions of people who have used the brand. Make sure you take natural supplements, like the ones you can find here: http://www.mywinwebpage.com/92561/index.aspx

References:

1) More than 90% of the American households do own at least one microwave: http://www.housewares.org/pdf/mw/mw_v3n4.pdf

2) http://pubs.acs.org/doi/abs/10.1021/jf970670x
3) http://www.webmd.com/diet/guide/high-protein-diet-weight-loss
4) http://www.bodybuilding.com/fun/topicoftheweek19.htm
5) http://www.poliquingroup.com/Tips/tabid/130/entryid/357/10-very-good-reasons-for-you-to-take-supplements.aspx

Banana Pancakes From the Paleo Kitchen

The more I get into healthy cooking, the more I love it! I have always been lazy to get up early on a Sunday to make a pile of pancakes for everyone. It just seemed like so much work, and all the mess later on.... uh. Recently, I found this recipe on one of my favourite websites for healthy recipes thedetoxinista.com . OMG!! I never knew that you could make sooo healthy and delicious pancakes for no time! Enjoy it !

Ingredients

for 4/5 pancakes (1 portion)

2x ripe bananas

1 egg

1/8 tblsp baking soda

* I also put some walnuts in although it was not in the original recipe. You can also play and add peanut butter,almond butter , raisins or cinnamon, according to your preferences. 

Instructions

Smash the bananas with a fork until they reach the state of almost smooth purée. Add the egg, baking soda and whatever else you would like and mix it well. Ingredients should be well blended.

Preheat the oven to about 180C. Place the mixture on a baking sheet. 1 - 1 1/2 spoon should be enough for one pancake. Make sure the pancakes do not "mingle" with each other. Bake until they look somewhat golden brownish.

* The baking paper I used did not have parchment so the pancakes stick to it at the end a little bit, so it might be a good idea to use baking sheet with parchment paper if you have.

These pancakes really do not need any sweetener since they get are super sweet anyway because of the fructose in the ripe bananas.

Indulge yourself ! :)


Reference: http://detoxinista.com/2012/01/paleo-pancakes/

Crusty Flourless Pizza: The Secret Recipe

When I found this recipe, I could not believe this can be true - a pizza without flour ?! I had to try this! When I started cooking it, I was doubting the result all the time. What it turned out at the end - an amazingly yammy crusty thin pizza made out of solely veggies and cheese. The most interesting for me was the taste. You would not even say there was no flour in it. Definitely my new favourite in the kitchen !

Ingredients

• One big head cauliflower
• 1 egg, beaten
• ⅓ cup soft goat cheese (chevre)
• 1 teaspoon dried oregano
• pinch of salt

Instructions

1. Preheat your oven to 200 C.
2. Place the cauliflower cut in small pieces in a food processor until a rice-like mixture is former.
3. Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer.
4. Once you have strained the rice, transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! It’s amazing how much extra liquid will be released, which will leave you with a nice and dry pizza crust.(You might want put on a kitchen towel or silicone glove on the squeezing hand because it will be hot.)
5. In a large bowl, mix up your strained rice, beaten egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you have ever worked with, but don’t worry– it’ll hold together!
6. Press the dough out onto a baking sheet lined with parchment paper. Keep the dough not thicker than 1 cm, and make the edges a little higher for a “crust” effect, if you like. (I personally did not use any parchment paper)
7. Bake for 35-40 minutes at 200C. The crust should be firm, and golden brown when finished.
8. Now’s the time to add all your favourites– sauce, cheese, and any other toppings you like. Return the pizza to the 200C oven, and bake an additional 5-10 minutes, just until the cheese is hot and bubbly.
9. Slice and serve immediately!

Share with someone or be egoistic and keep it secret ;) 

(By Megan, the Detoxinista)

Source: For more detailed explanation and pictures http://detoxinista.com/2012/01/the-secret-to-perfect-cauliflower-pizza-crust/

Coconut Oil "The Healthiest Oil on Earth" 5 Amazing Benefits

I have been reading and hearing about the benefits of consuming coconut oil from all sides. Therefore, I finally got myself some at home. I have to admit that I totally love the smell while I am cooking. However, it made me even more curious and I found out some interesting facts from its history too. Read on about the benefits and history of coconut oil...

Interesting facts

• Coconut tree official name is Coconut nucifera, aka The Tree of Life

• The word ´coco´ originally means ´monkey face´. The coconut used to be associated with monkey face because of the three little dents it has. 

• You can take coconut in the form of juice, oil, fruit, sprinkles over the food, butter and milk. The white part of the coconut is also refered to as coconut meat. 

• Coconut has been a basis for the diet of many nations. Actually, 1/3 of the world population depends on coconut in their diets as well as economically. 

• Coconut Oil is also classified as a Super Food, just as the goji berries, bulgur and chia, we talked about earlier. 

• Not that it is just healthy, but coconut oil has also been used as a medicine for thousands of years. It has beneficial influence on deseases such as Alzheimer, Diabetes Type 1 and Type 2, improves numerous skin infections (eczema, fungal infections, acne and more). This is due to the unique combination of fatty acids coconut contains.

• Because of its high content of saturated fats (around 80% but Don´t get scared!), coconut oil was mistakingly believed to be bad for the health. The fatty acids in the coconut oils are middle-chain fatty acids, which are very different from the short- or long- chain fatty acids that other oils have

Nutritional benefits

1. Increases Energy Expenditure

The energy that you get from different foods also differs. You cannot say that one calorie from a banana equals one calorie from pork meat. It has been claimed that the middle-chain fatty acids from the coconut oil increase energy expenditure when compared to other long-chain fatty acids contained in other oils. Therefore, regular intake of small amounts of coconut oil (15 - 30 gr) can increase the daily calorie burn, and, thus, lead to losing weight in the long term. 

2. Increased Metabolic Rate

Some studies showed that meals containging middle-chain fatty acids increase the metabolic rate when compared to meals full in long-chain fatty acids (such as Omega-3). This factor also leades to eventual weight loss. 

3. Cuts Down Hunger

Because of the high content of saturated fat, it just makes you feel full so you might naturally decrease the food intake or the distance between the meals. This is also a weight loss effect. 

4. Healing Power

Coconut oil contains an abundance of lauric acid. The only natural substance that has more of this lauric acid is breast milk, according to a study. Lauric oils are said to have healing power and breast milk and coconut oil are the only two natural ways to have them in your diet. 

5. Cosmetic benefits

Coconut oil has amazing benefits for your skin and hair. It nourishes deeply and strenghtens your hair. It can be applied directly on the skin, but the intake of coconut oil also has a strong effect on the skin and hair. 

Warning: However, do not believe that just adding high amounts of coconut oil to your diet will help you in reducing weight like a magic stick. The coconut oil needs to be combined with lower carbs intake and, for some, exercising. Each metabolism is different, so you might want to try it starting with smaller quantities and observing the effects on your body. 

When you are choosing coconut oil, ALWAYS CHOOSE VIRGIN / PURE. The refined version means that it has been processed with some not very biological things which make it less effective. Moreover, the temperature during the process might break down the fatty acids so they do not have the same benefits at all.

Nutritional Facts

Coconut Oil Nutrition Facts	Per 100gr
Calories	862
Total fat	100%
Saturated fat	86.5 g
Polyunsaturated fat	1.8 g
Monounsaturated fat	5.8 g
Cholesterol	0 mg
Sodium	0 mg
Potassium	0 mg
Total Carbohydrate	0 g
Dietary fiber	0 g
Sugar	0 g
Protein	0 g

Sources:

http://www.coconutresearchcenter.org/ 

http://coconutoil.com/

http://authoritynutrition.com

SuperFoods: Goji Berries

General Info

Goji berries are bright orange-red, oval fruits of between 1-2 cm size of the seeds. The number of seeds of each fruit may vary by variety or size between 10-60 tiny yellow seeds. The fruits ripen from July to October in the northern hemisphere.

Latin name of the goji berry (Lycium) comes from the ancient southern Anatolian region Lycia, and in pharmacology is marked as Lycii fructus. In the English-speaking world the name "goji berries" is used from the beginning of the XXI century.

Advertised as a superfood, fruits of Lycium barbarum are also known as the wolfberry and grapes wolf. You will meet goji berries in any organic shop and anywhere you will read how useful these fruits are, also known as the "Miracle of the Himalayas", the secret of longevity and magic fruit of youth

Health Benefits of Goji Berries

They are high in antioxidants, specifically the carotenoids (like beta-carotene) and zeaxanthin (compound that absorbs blue light and helps protect the eyes).

The antioxidants in the berries are thought to help fight off free radicals in the body.

Goji Berries have about 20 different vitamins and minerals, making it one of the most nutritionally beneficial foods available.

They have 18 different amino acids (the building blocks to protein).

They have been used for many years in teas, juices and tinctures to treat ailments (although these are just assumptions and not based on clinical trials - at least not yet!)  The FDA has NOT approved the consumption of these berries to treat any disease or ailment.

Goji Berries have been used in Tibet for at least 1,700 years. Tibetan Medicine includes these berries in the treatment of kidney problems, liver problems, to lower cholesterol, lower blood pressure, cleanse the blood, eye problems, skin rashes, psoriasis, depression, allergies, insomnia, chronic liver disease, diabetes and tuberculosis. Goji Berries are also used by the people of Tibet to increase longevity and as a general health strengthening tonic. Many people that now eat Goji berries on a daily basis notice improved eyesight, restoration of hair color, mood enhancement, noticeable improvement in energy levels, better sleeping habits, stronger immune function, and more zest for life.

The Goji Berry is also being called the world's most powerful anti-aging food.

Nutritional properties and content of nutrients in goji berries

It is believed that goji berries contain the following nutrients :

• 6 essential vitamins ;

• 11 basic elements ;

• 22 minerals ;

• 18 amino acids ;

• 8 polysaccharides ;

• 6 monosaccharides ;

• 5 unsaturated fatty acids ( alpha -linolenic acid , beta -sitosterol and other phytosterols ) ;

• 5 carotenoids , including beta carotene , lutein and more. ;

• many phenolic pigments ( antioxidants ) .

Has also been found that fruits contain :

• Calcium - 112 mg/100 g ;

• Potassium - 1130 mg/100 g ;

• Iron - 9 mg/100 g ;

• Zn 2 mg/100 g ;

• Selenium - 50 mkg/100 g;

• Riboflavin - 1.3 mg/100 g ;

• Vitamin C - Between 29 and 148 mg/100 on

In goji berries contain many phytochemicals , such as:

• Beta Carotene 7 mg per 100 g dried fruit ;

• zeaxanthin - up to 200 mg per 100 g of dried fruit ;

• polysaccharides : up to 31% by weight of the pulp.

How to consume Goji Berries

You can eat a small handful of them plain.

Add them to yogurt or Greek yogurt for an added boost of nutrition.

Add them as a nutritional boost in your smoothies.

Mix them with your homemade granola and/or trailmix.

Sprinkle on your oatmeal for breakfast.

Add to muffins, baked goods, pancake batter, waffle batter, cookies or anything that would have the addition of something like a raisin.

Try not to consume an awful lot of these.  Just because something is thought to be "good" for you doesn't mean you want to eat a ton of it.  Just like any food, moderation is key.

Possible Side Effects

Reactions are possible with the use of goji berries along with certain herbs or substances designed to thin the blood. It is also likely that goji berries can affect the action of drugs for diabetes and blood pressure. Avoid them also for diarrhea, gas and bloating.

 Sources

http://www.bb-team.org/

http://www.chefcathythenutritionist.com

http://www.purehealingfoods.com

How to Make Almond Milk at Home?

Recently I have read and heard information that most of the milk sold in the supermarkets is not of best quality and often it does not provide you with the nutrition bio-milk provides you with. Some of the low-fat cow milk as well as the packaged almond and soya milks might contain artificial sweeteners, such as aspartame or others that are said to have negative effects. 

Benefits of Almond Milk

Almond milk is a very nutritions product that can be a substitute to cow milk. Therefore, it is a very good as part of a vegan diet. It contains protein and unsaturated fats.

Because of the unsaturated fat, almond milk does not raise cholesterol levels and reduces the risk of heart problems. Because of its content of omega-3 fatty acids, it helps to lower bad cholesterol. 

Apart from that, almond milk is high in mineral and vitamins, which makes it a very healthy choice.

Compared to the cow milk, almond milk is lower in fats and calories, so it is recommended if you aim to loose weight.

Who should NOT drink almond milk?

You should not drink almond milk if you have any nut allergies.

It should not be given to infants who need breastfeeding. It cannot substitute the nutrition that breastfeeding gives and it might develop nut allergies in the infants.

How to make it?

1. Soak the amount of almonds you would like in water for overnight (at least 6 hours). Do not use too much almond if you do not think you would drink it in 3 days (this is how long it stays fresh). Try with just one cup.
2. Drain the almonds.
3. Put them in a blender
4. Add water; ratio 2:1 water:almonds (so for a cup of almonds - two cups of water)
5. Sweeten it up with 1 date, vanilla and coconut sprinkles. 
6. Blend until you have a smooth white foamy liquid 
7. Separate the almond skin from the liquid with a drainer (you can also use a cloth)

Keep the leftover from the almond skin and use it for various purposes as you would like - in your breakfast, for baking, etc. 

Nutrition Facts

Almond milk (raw) Nutrition Facts	Per 1 cup
Calories	115.6
Total fat	10.1 g
Saturated fat	0.8 g
Polyunsaturated fat	2.4 g
Monounsaturated fat	6.4 g
Cholesterol	0 mg
Sodium	0.2 mg
Potassium	145.6 mg
Total Carbohydrate	3.9 g
Dietary fiber	2.4 g
Sugar	1 g
Protein	4.3 g
Vitamin B-6	1.3 %
Vitamin E	26.0 %
Calcium	5.0 %
Magnesium	13.8 %
Zinc	4.5 %
Copper	11.1 %
Iron	4.8 %

Source:

http://www.fitday.com/fitness-articles/nutrition/calories/almond-milk-nutritional-facts.html#b

http://www.buzzle.com/articles/almond-milk-nutrition-facts.html

Super Foods: Chia

General Information
Today we are going to Introduce to our public a superfood , whose qualities are all unanimous. It is commonly known as Chia . In ancient times it was so prized that it was used as a bargaining chip . These unique tiny seeds have exceptional food and structural advantages.

For centuries, chia seeds have been used as a staple food of Native Americans of the Southwest and Mexico. Known as the " running food " it’s used as a high energy food that provides more durability of the ancient Aztecs . Public is the fact that the Aztec warriors have lived through with stocks Chia during conquests . Indians of the Southwest would eat no more than one teaspoon when they were subjected to 24 -hour hikes. Other Native American tribes who ran from the Colorado River to the California coast to trade turquoise for seashells to have carried only chia seeds " for the road ."
Another unique quality of the Chia seed is that it’s high in fat - it is the richest plant source of omega 3 fatty acids .In seed contains approximately 3 to 10 times the concentration of fat, typical of most grains and 1 , 5 to 2 times protein concentration . Unsaturated fatty acids are essential ( essential ) fats are needed by your body to dissolve and absorb fat-soluble vitamins A, D, E and K. Chia seeds are rich in unsaturated fatty acids - linoleic , which the body can not synthesize itself .


Quick Facts about chia:
- There are 5 times more calcium than milk
- There are 3 times more iron than spinach
- There are 2 times more potassium than bananas
- There are 2 times more protein than other grains
- Has 2 times more antioxidants than blueberries

Chia promotes cardiovascular and heart health, healthy skin and nails and supports a healthy digestive system.


How to include chia in my diet?
2 tablespoons day soaked or ground chia - that is enzyme-rich seeds (soaked seeds take a gelatinous form). Adoption of chia that is not digested or soaking is not recommended because it can irritate the stomach.

How can you take chia
1. You can drink it.
You can place whose seeds in a glass of water and drink them. Whose place in any liquid - coffee, tea, water or juice, stir and leave them for a minute or two so be soaked well. If you leave them to soak for longer, they will become Whose gel and you can eat them with a spoon
2. You can sprinkle ... over salad, fish, vegetables, soups or added to yogurt and everything you can think of.
Chia is definitely a good addition to gluten-free diets and diets with no beans. With a few tablespoons per day added to food will start to notice the healthy support of this super food.

Recipe 
Chia Pudding
In a shaker mix 1 cup water 1/2 cup almonds, 1 banana, 3 dates and optional: a pinch of Himalayan salt 1/4 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp vanilla 1 tablespoon cocoa powder. Add the mixture to the bowl with 1/4 chia seeds and mix well, leave until softened seeds (10-15 min). Stir again and enjoy!Мляко от чия


Chia Nutrition facts
Srv p/pack 33 Per 15g Per 100g
Energy           280.5K     1,870k
Protein            3.1g   20.7g
Fat, Total            4.7g   31.3g
   Saturated    0.5g    3.3g
   Trans            0.0g         0.0g
   Polyunsaturated 4.0g     26.7g
   Omega 3 ALA  2.9g     19.3g
   Omega 6 LA     1.1g     7.3g
   Monounsaturated 0.3g     2.0g
Carbohydrates      0.7g         4.7g
  Sugars                0.0g     0.0g
Dietary Fibre     5.6g         37.3g
Sodium             75mg    500mg

Keep it Strong!

Knowledge of Super Foods: Bulgur

There is a group of foods that you will often meet to be called 'Super Foods'. These super foods are called like this because they have numerous healthy benefits for your body and are super healthy! These foods are often grains or some kinds of seeds and have been eaten by our predecessors many years ago when civilization had nothing to do with how we know it today, even in BC times. So from back then until today, the Super Foods have not changed. Today, I will introduce you to one of them...

Bulgur is an ancient grain coming from the Middle East and comes from durum wheat , which is high in protein and very low in gluten. The durum wheat been cooked and dried before it becomes bulgur.

Interesting Fact: Most of the pasta in Italy is made only from durum wheat.

Bulgur is similar to rice on the way it looks, only that it grains are a little smaller, more rounded and yellowish.

Note: Anyhow, just as the rice, it doubles in size when you cook it, so keep that in mind when you are cooking.

Can be found in biological stores or Turkish supermarkets close to you.

Benefits

Bulgur is very rich in fiber (4,5g per 100gr), which helps to lower the levels of the bad cholesterol so is a good way to balance your diet with it after "cheating" with fatty foods. Dietary fiber is also good for the digestive track and facilitates the digestive processes.

Bulgur is totally suitable for vegans, vegetarians an omnivores because it gives high-quality protein for a balanced diet.

Also, because of the high content of low fat protein and dietary fiber, it is often a great addition to a low-calorie diet to help weight loss. And it easily fills you up.

Bulgur is rich in potassium, magnesium, magnesium and Vitamin B6. 

Interesting Fact: One cup of bulgur contains less fat and less calories, and has more than twice the fiber of brown rice.

Nutrition facts

Bulgur (cooked) Nutrition Facts	Per 100gr
Calories	83
Total fat	0.2 g
Saturated fat	0 g
Polyunsaturated fat	0.1 g
Monounsaturated fat	0 g
Cholesterol	0 mg
Sodium	5 mg
Potassium	68 mg
Total Carbohydrate	19 g
Dietary fiber	4.5 g
Sugar	0.1 g
Protein	3.1 g
Vitamin B-6	5%
Magnesium	8%
Iron	5%

Recipe

for 2 - 3 servings:
1 cup Bulgur
2 x tomatoes
2 x boiled eggs
2 x small spring onions
50gr white cheese
Some parsley to top up

Before you cook the bulgur, leave it in water for 20 mins and it will already starting growing in size. Leave out the water, and place it in a pan with water on the same level as the bulgur. Cook for 10 minutes. Get out the water left and mix with the rest of the ingredients.Season as you like. (The only salt we recommend is Himalayan!)

Sources:

http://growyourfamilystrong.com/superfoods/whole-grain-superfoods/bulgur/
https://www.liporidex.com/teamliporidex/entry/high-protein-superfood-bulgur-wheat-and-tasty-too
http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-bulgur-ga.htm

WATER – No one can live without it!

Many people doesn't realise how important water is to us. That's why I decided to extract and sum up in this article the most important information that you have to know about water and it's qualities.

Water – General Information

About 70% of the Earth's surface is covered by water, and the same amount in our body. Water is required for each of the metabolic processes, including the synthesis of proteins. If you exercise intensely, the simplest thing you can do to help your body is to drink more water. According to the common understanding 6-8 glasses of water is enough for one day. But people who are exercising regularly need more. Aim to drink at least 2-4 liters of water depending on your size and needs.

Water flushes toxins and residues from our body. It is especially important in high-protein diet as it helps to remove excess nitrogen, urea (a toxic compound) and ketone bodies.If you take a lot of food to gain muscle mass, then you need even more water to help the kidneys. Without enough water, the kidneys can not function fully. When this happens, part of the "load" is transferred to the liver. It processes the accumulated fat in the body for energy. If the liver is doing some of the work of the kidneys, your body burns less fat, ie instead of burning, your liver is occupied with other activities and begin to accumulate extra pounds. Contrary to popular belief, drinking water can actually help clear excess fluid. When water is taken infrequently or in small quantities, the body begins to think that there is a shortage and begins to store it to have a reserve in case of need. It is stored in extra cellular spaces and makes your skin look soft and fluffy

Water and Exercising

By drinking an adequate amount of water each day, you can ensure that your body has all it needs to maintain good health

Starting out hydrated is a good choice for morning exercisers. Drink water before your workout; you lose water while you exercise even without heavy perspiration. Ingesting at least a glass of pure water shortly after rising is a good way to hydrate your system. Adding a small squeeze of lemon for taste also helps stimulate the bowels to evacuate soon thereafter, which will help you feel more comfortable during your workout routine. 

Hydration is particularly important for the morning workout enthusiast. Remember, you’ve just awakened from a 8-to 10-hour fast. Because proper hydration improves the quality of your workout, reduces fatigue, reduces recovery time, and increases your level of satisfaction, it is especially important for you to hydrate yourself before as well as after your workout session. Keep in mind that thirst is not the best scale by which to measure whether or not you are well hydrated. If your urine is the color of lemonade, you’re doing well; if by chance it is leaning toward the color of apple juice, you need to reach for another glass of fluid. Also, some symptoms of dehydration are headache, poor concentration, tiredness, and constipation.  

Hydration during exercising 

If your workout is particularly long or your environment is hot and/or humid, just drinking plain water during your exercise may not be the best option.

Two hours of vigorous exercise can deplete the fuel supply (called glycogen) that your muscle cells use during vigorous activity. Drinking water alone won’t replenish that fuel. Assuming you can’t take a meal break in the middle of your marathon race, you may need something to drink that also contains carbohydrate for energy and to sustain performance. Commercial sports drinks containing 6% to 8% carbohydrate from various sugar sources are recommended for exercise events lasting longer than 1 hour

Likewise, when you sweat heavily for an extended period, you’re not losing just plain water. You’re also losing a significant amount of sodium, which needs to be maintained within a certain range to avoid potentially serious problems like exercise-induced hyponatremia (a serum sodium concentration <130 mEq/L), which can also occur if you drink too much plain water, in a short time period

For particularly long endurance workouts OR exercise sessions in hot and humid weather, one may need more than the Tolerable Upper Intake Level for sodium (2,300 milligrams daily). That's why commercial sports drinks are often recommended for athletes taking part in such endurance events

Avoid taking huge gulps of water, though, and avoid taking in too much water during a single break. For instance, you may feel full and hurt your workout if you chug 30 ounces of water during a break. Instead, gradually take in cold water throughout your exercise routine, because cold water is absorbed more quickly into your system than warm water or room temperature water. This is the most effective way to drink water during exercise.

Hydration after exercising

Once you finish working out, your body still needs water to replenish the levels that you lost during your exercise. In order to help your body regroup, you need to drink plenty afterward as well. In addition to water, you should try to drink a beverage that contains electrolytes, as you lose many of these during exercise. Regardless, you need to get fluids into your system to make sure that you help the muscle healing process and stay hydrated later on. And again, make sure you're drinking cold water in order to help it get into your system quickly.

Drinking plenty of water is the best thing that you can do for your body if you plan on exercising regularly. By staying hydrated, you'll be protecting your internal organs and preventing your muscles from getting damaged by dehydration. So if you plan on exercising effectively in the future, make sure that you drink water before, during and after your exercise.

Sources:

http://www.acefitness.org/

bb-team.org