7 SIMPLE WAYS TO LOSE WEIGHT AND STAY HEALTHY

Want to feel healthier and get slimmer quick? Research shows that the best first step is to change your diet. So,follow these easy,healthy-eating guidelines and you will slim down.

EAT AT LEAST 8G OF FIBRE AT BREAKFAST

Experts recommend that women should get 30-35g  of fibre daily,but most of us barely get 10g per day. Fibre is very powerful tool,because it's bulky and it keeps you satisfied. High fibre meals also trigger the release of cholecystokinin - a hormone responsible for sending ''I'm full'' signals to the brain. Bottom line is that fibre is key to reducing what you eat overall and thus losing weight. If you get plenty of it at breakfast,you're more likely to hit your daily quota. Fruits and vegetables don't contain enough fibre,you need fibre rich grains. One serving of a high fibre cereal has 12-14g of fibre,as much as four apples or 900g of broccoli. And it also helps reduce the risk of heart disease and even some cancers.

> 4 TASTY HIGH-FIBRE BREAKFASTS <
*three scrambled egg whites and a sprinkle of parmesan on one slice of wholemeal toast (190kcal;14g fibre)
*two slices of wholemeal french toast with fruit (280kcal:13g fibre)
*bowl of porridge,with half a banana and a splash of skimmed milk (230kcal;12g fibre)
*five mini banana pancakes drizzeld wih maple syrup and cinnamon (2''kcal;14,5g fibre)

MAKE SURE YOU HAVE A 150KCAL MORNING AND AFTERNOON SNACK

You can skip the morning snack if you're not hungry,but you must have a afternoon snack,everyday. After five or six houres without nourishment,your blood sugar plummets,and you feel like you need food,a lot of food. You're going to eat a lot more food as usual if you skip snack. Choose a snack with fibre and protein that has about 150kcal,such as a hand-full of walnuts and cranberries,or an apple and a small cube of low-fat cheese.

GET AT LEAST 7 HOURES  SLEEP EVERY NIGHT

Dozens of studies show that people who don't get enough sleep tend to weight more. You feel tired,sluggish and you look for rich,sugary food that will get you through the day. Also,if you don't sleep enough, two hormones are disrupted- leptin and ghrelin and they help to control appetite. If you sleep enough you will fell more balanced and less tires and also you will lose weight- and hey,we all love to sleep,don't we :)

PLAN AT LEAST GO-TO BREAKFASTS,LUNCHES,DINNERS AND SNACKS

If you have 5minuts to run out for lunch,and aren't sure what some good options are,you'll probably get something that is made fast and most likely that will be a high-fat/sugar food. So,if you can,make sure you always have something to snack on with you, for example- an apple,banana,orange juicy,a bagel, cereal bar, carrot sticks,..And of course a bottle of water! To keep your body hydrited.

HAVE A TREAT EVERY DAY OR AT LEAST 3 TIMES PER WEEK

We're human,we all need goodies. Don't take them away,because any plan like that will backfire. It's like you're going to work 365 days a year with no holiday. You'll burn out.You can have anything you like,a piece of dark chocolate,popcorn,a glass of wine,but keep everything under 120kcal or should i say,in a very small portion.

THINK TWICE ABOUT TOPPING AND ADD-ONS

''The simpler you eat,the better''- that's because even healthy extras can add calories. Just two full spones of sunflower seeds or pine nuts can add 100-200 kcal to salad. Equal to two scoopes of low-fat vanilla ice cream. It's always better to have a simple meal,with no extreme topping and addings.

MAKE VEGETABLES THE BASE OF YOUR LUNCH AND DINNER

Think of each lunch and dinner as a pyramid- vegetables should be the base,leant protein next,then a small amount of healthy carbs to top it off. Of course it's fine to eat pasta from time to time,maybe once a week when you can have ''a day off'',but they should be the smllest part of your meal,because they have more calories and less filling than vegetables or protein. To have a healthier meal,you can start with salad greens or steamed,rosted or stir-fried vegetables. You can add something that contains protein,such as tofu (which i personaly LOVE),chicken breast,... In my opinion,the best way is to mix protein with vegetables all the time,not just for dinner,but also when having lunch. Salad with chicken is also a great combination.

>4 HEALTHY LUNCHES AND DINNERS<
*spinach salad with 85g tuna (200kcal,12g fibre)
*cabbage,pepper and broccoli stir-fry with 100g garlic prawns (380kcal, 7g fibre)
*115g chicken meatballs and 25gwholemeat pasta (355kcal,7g fibre)
*small bowl of tomato soup and half a salmon salad sandwich (365kcal.9g fibre)

I really hope you find this a bit helpful and please let me know if you want more recepies or tips how to be healthy,how to stay in shape, or do you want just beauty related posts. :)

Healthy Lifestyle Living Tips

Lifestyle means a different thing to different people. Lifestyle is mostly defines as fashion, comfort, ambitious life etc. Its all about trends and how you live the standard of living. But have you ever thought of Healthy Lifestyle what exactly it consists ?

Here are some valuable tips which will help you to have a healthy lifestyle:

• Take a balanced diet: A balanced diet is a must it will help you to maintain your body healthy and fit. Your diet should consist low fat meal and high amount of fresh fruits.
  
  

• Exercise: Exercise is another important element that you should do regularly. Regular exercise even of 30 minutes regulates your blood. This helps you in getting more energy to work.
  
  
  
• Work: Work should be there in your life to keep you busy. If you do not have any work will bring negative thoughts in your mind. Working keeps your body busy and this helps to achieve your goal in your life.
  
  
• Sleep: After a long day working which can be stress sleep helps body to relax. Sleep for atleast 7-8 hours is necessary at night. Sleep relaxes the body muscles and you feel good the next day when you wake up. Improper sleep can harm your eyes and body condition.
  
  
• Sex  : Sex is one of the wonderful activity in ones life. This has many effects on your health. Sex is a feeling which helps you to keep relish and its makes you feel more comfortable. This can be a good chance to get relax after a struggling day. It also helps you to get close to your partner and bond a better relationship.
  
  
• Relationships : Relationships are those bonding which help you to share your views with each other. It may be any relationship such as spouse, friends, brothers, etc... When you feel idle this relationship is one that make you to speak and understand each other.
  

If you consider all these small things of your life as an important elements then these will help you to achieve your success and great healthy lifestyle.

RICE MILK

For the last couple of weeks I have been drinking rice milk instead of normal cow milk.And i have to say that I feel a lot better,i have more energy,my skin has gotten better,and my i lost some weight,not a lot,but i can tell the difference. I normaly drink 1 glass per day (250ml) or I buy myself milk in carton which is  200ml.
I dont really chose between different brand,I'm always using Lima original rice milk.We can also chose between different flavours,like chocolate,vanilla,almond,nuts,..but i prefere the normal one,without  addings.


So,here is a small description what Rice milk is :

•  Rice milk is a kind of grain milk processed from rice. It is mostly made from brown rice and commonly unsweetened. The sweetness in most rice milk varieties is generated by a natural enzymatic process, cleaving the carbohydrates into sugars, especially glucose, similar to the Japanese amazake.^[1] Some rice milk kinds may nevertheless be sweetened with sugarcane syrup or other sugars. milk is made by pressing the rice through a mill stream using diffusion to strain out the pressed grains. It is sometimes also made at home using rice flour and brown rice protein, or by boiling brown rice with a large volume of water, blending and straining the mixture.

And i also like adding my rice milk into my morning cereals,mueslis,coffee,because the taste gets even better.
You can also make your home made rice milk and they say its really easy,but i still haven't got any time to make it,but when I will have time I promise I will tell you how it went. And till then I will stick with the one from the shop.

RECEPIE:

-Ingredients

4 cups water

1/2 cup uncooked rice (white or brown may be used) or 1 cup cooked rice (white or brown may be used)

1 vanilla beans or 1/2 teaspoon vanilla extract

-Directions

1 -Cook rice, vanilla bean or extract and water until very soft.

2  -Let cool, remove vanilla bean (if using) and put mixture into blender or food processor.

3  -Blend until very smooth.

4  -Let stand for at least 45 minutes, then strain through cheese cloth.

5  -Voila! Rice milk!

 Try it,I think you won't be sorry!
               xoxo T

The Raw Pecan Pie Recipe

Well I have talked about it in a couple of posts now, but here it is. I own a collection of different raw dessert recipes, and this one is at the top of my favorites, I must say.

The flavors in this pie are so deep, and so rich, that it seriously does not take a huge portion for your mouth (and stomach) to feel satisfied. This really is a pecan pie to live for, and everyone will change their minds about raw cuisine once they try this pie.

I must credit Kimberly Snyder, over at KimberlySnyder.net, for this recipe. Kim is a clinical nutritionist (I shall be one soon, too!), and a raw food chef who has appeared numerous times on television. I LOVE reading her website/blog, and trying out her recipes. My favorites are, well, this one, of course. But also her green smoothies and raw fudge (really!). You can find the original Pecan Pie recipe at her website here.

By the way, this is called a Raw Pecan Love Pie, probably because it is so lovely. At least, that's my perception!

The crust is made up of walnuts, dates and coconut flakes. Walnuts are extremely healthy as they are very high in omega-3 fatty acids. Contrary to omega-6's, omega-3's are anti-inflammatory, beneficial for the skin, nails and eyes, and are very beneficial for optimum brain function. They will also contribute a good amount of fiber in this dessert.

The dates are raw, meaning they will contain all their beneficial enzymes and vitamins, plus they will also add their fiber content to this yummy dessert. Coconut is rich in medium chain fatty acids which are quickly turned into energy for your body to burn.

As you can see above, the crust alone provides a powerhouse of nutrition! Compare this to white flour (no fiber, turns to sugar quickly in the body), vegetable oil (different fat chain sizes compared to coconut oil--vegetable oils mainly deposit as fat storage instead of energy), salt and sugar. Plus, all of this would be cooked and destroyed (well not destroyed, unfortunately). As you can tell, this hypothetical (but very real to most people) crust alone has nothing really going for it, and just sounds devastating.

Now the filling calls for raisins, pecans and maple syrup. No refined sugars, no corn syrup (thank goodness!) and no canned fillings. Just simple, whole food, tasty staples every health advocate should have on hand (or at the very least, knows where to get some very quickly!). I didn't use maple syrup this time around, as it was unavailable at the time, but I did use pure raw honey. I'm not a raw vegan, so I substituted. It tasted incredible just the same, but I will try the maple syrup next time. If you make it, let me know how it is.

One interjection - pecans are an incredible source of anti-oxidants, which I will discuss in a later blog post. However this entire dessert is chock full of anti-oxidants, so I really shouldn't just put the spotlight on just one ingredient.

This dessert, compared to other cooked dishes, will not leave you feeling hungry hours later. I calculated and found that per 1/8th of this pie has about 10.25 grams of dietary fiber, low in carbohydrates (no refined carbs, as would be in a traditional pecan pie), high in manganese (helps build and maintain strong bones, promotes healthy thyroid function, anti-oxidant abilities), and extremely high in taste! I'm telling you, you MUST try this; it will blow you away at how good it is.

Now here it is...

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Crust

- 2 cups walnuts
- 3 cups of pitted dates
- 1 cup coconut flakes, finely ground

Pit the dates yourself, extracting each pit and discarding. Add the dates, coconut flakes and walnuts to the food processor and mix until thoroughly blended.

Press the mixture into the bottom and sides of a pie tin. Set to the side.

Filling

- 2/3 cup filtered water
- 1 cup raw pecans, soaked about 15 minutes
- 1 cup organic Thompson raisins
- 1 Tbs. vanilla extract
- 1 tsp. nutmeg (optional, I really like this spice!)
- 1/3 cup maple syrup
- 1 tsp. Celtic sea salt

Blend all ingredients together in the blender until smooth. Pour onto the crust of the tray, and garnish with fresh, raw pecans into a pretty pattern.

Set in freezer overnight, or for at least 5 hours before serving.

Slice up and enjoy!

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Thank you again Kimberly!

A holiday treat

Until next time, this has been The Healthy Advocate.