Useful properties of garlic

Fresh garlic is characterized not only by its strong smell and distinct taste but also by its high nutritional value. In addition to the high content of nutrients, it has a positive effect on the process of losing weight.

It is low-calorie, but at the same time, it contains compounds indispensable for the body, which accelerate metabolism and start metabolic processes. At the same time, garlic contains vitamins C and B6, as well as manganese, selenium, and a small amount of protein.

Fresh garlic contains minerals such as calcium, potassium, iron, and phosphorus, as well as a small amount of vitamin B1.

Garlic is a powerful antioxidant

Garlic is characterized by a high content of vitamin C and flavonoids, which neutralize the harmful effects of free radicals and eliminate signs of premature aging. Doctors recommend regular consumption of garlic to patients with hypertension because it improves the functioning of the cardiovascular system and regulates blood pressure.

In addition, thanks to its antioxidant properties, garlic slows the development of dementia and reduces the risk of developing Alzheimer’s syndrome.

Garlic Soup: a delicious and simple dish

Ingredients (for 6 serves):

• 10 cloves of garlic (50 g)
• 6 eggs
• 12 slices of day-old hard white bread
• 1 piece of ham or prosciutto (150 g)
• 4 tbsp of extra virgin olive oil (50 ml)
• 2 and 1/2 liters of meat broth (can be replaced with vegetable broth)
  salt, pepper, and sweet paprika (to taste)

Instructions:

1. The first step to make the soup is to peel and chop the main ingredient of this dish – garlic cloves. They need to be chopped finely, but not too finely.
2. Place a large saucepan on the stove and pour olive oil into it. As soon as the oil is well heated, add chopped garlic to it and fry it until golden brown. Note that the garlic roasts very quickly, so keep an eye on the cooking process so don’t burn it.
3. Cut the ham into small pieces and add it to the garlic. Constantly stir the ham and garlic for do not stick them to the bottom of the pan and do not overcook.
   Then add 6 pieces of bread to the pan and fry them together with garlic and ham.
4. When the bread is well toasted, remove the pan from the heat and add the sweet paprika. Mix thoroughly. The amount of paprika can be adjusted according to your taste.
5. As soon as all the components of the soup are combined and absorb the pleasant aroma and color of the paprika, return the pan to the stove. Stew the bread with ham and garlic over low heat so that the garlic and paprika do not burn.
6. When the soup pan heats up again, gradually pour the warm broth into it. Of course, in the absence of broth, you can cook garlic soup in water, but it is the meat broth that gives the dish a rich taste and aroma.

Cooking tips:

• You need to cook garlic soup over low heat for 20-25 minutes. It is better not to stir the dish during cooking and not to boil it on high heat.
• While the soup is cooking, toast the remaining 6 pieces of bread in a small amount of olive oil.
• After 25 minutes, add croutons to the soup and wait until they soften. Then season the finished garlic soup with salt and black pepper. Before serving, mix the dish thoroughly again.

Bon appetit!

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Why does oatmeal help lower cholesterol?

Oats are considered a superfood as well as a daily resource that we should all consume to take care of our health. It is good for the heart, regulates weight, improves digestion, and prevents constipation.

Great benefits of oats to reduce so-called bad cholesterol:

• Oatmeal contains soluble fiber, which is rich in lipoproteins and helps reduce the density of LDL (bad cholesterol).
• This type of fiber is similar to that found in apples, whose effectiveness in lowering cholesterol is well known.
• There is another aspect to keep in mind: not all foods that contain oats will help you lower your cholesterol. Example? Oatmeal cookies, which instead of helping you, can actually hurt because they contain a lot of sugar and saturated fat.

Ways to consume oatmeal to lower cholesterol

1. Oatmeal with green apple and cinnamon

Ingredients:

• 100 grams of instant oatmeal
• 1 green apple
• 1 glass of water (200 ml)
• a little cinnamon

Instructions:

• Start by washing and slicing the apple. It can not be cleaned, because it is in the peel and contains most of the useful properties that will help lower cholesterol.
• Now boil a glass of water with the oats until it is completely cooked. It’s very easy.
• After 10 minutes, add the apple pieces, and leave them to cook for another 20 minutes. When you see that the apple has softened, turn off the heat.
• Put everything in a blender and mix until smooth. Sprinkle a little cinnamon on top before eating. This is a great recipe for breakfast.

2. Oatmeal with pear

Ingredients:

• 1 pear
• 100 grams of instant oatmeal
• 1 glass of water
• 20 g of honey

Instructions:

• This dish is perfect for breakfast or lunch. To prepare it, you must first heat a glass of water in a saucepan and then pour the oats. Once it has acquired the desired sticky consistency, add a tablespoon of honey to give it more flavor.
• Then peel the pear and cut it into small pieces (do not peel). Pears are also ideal for fighting cholesterol, and in combination with oats, their potential benefits even increase.
• Put the oatmeal in your favorite bowl and add the pear pieces. It’s delicious and you get a nutritious and healthy breakfast.

3. Oatmeal with plums

Ingredients:

• 100 grams of instant oatmeal
• 2 plums
• 3 walnuts
• 1 glass of water

Instructions:

• Bring the water to a boil and add the oatmeal.
• While it is cooking, you can peel the plums.
• Also, chop the walnuts and set them aside for later use.
• When the oatmeal is cooked, put it in your favorite bowl, and add plums and walnuts.

This breakfast is an effective way to fight high cholesterol. In addition, it helps maintain a slim figure and eat right every day.

Keep in mind that the three best fruits to fight cholesterol are apples, pears, and plums. However, strawberries, blueberries, kiwis, and grapes are also very useful, so you can use any combination you want when you cook oatmeal in the morning to lower cholesterol.

In this case, the most important thing is to eat oatmeal every day.

In addition to oatmeal, do not forget to eat well during the day and exercise moderately. Start taking care of your health today!

Picture Credit: VistaCreate

Even though this milk is quite high in calories compared to other vegetable drinks, it is high in fiber, amino acids, and useful fats.

Also, almond milk does not contain gluten and lactose, and it is characterized by low cholesterol. Note that almond milk contains calcium, which is essential for maintaining bone strength.

How does almond milk promote weight loss?

When it comes to the nutritional value of this drink, it should be noted that almond milk is high in Omega-3 fatty acids – useful fats that have a beneficial effect on the heart. These substances reduce the concentration of cholesterol in the arteries, as well as improve metabolic functions.

This vegetable milk contains complex carbohydrates, ie macronutrients that ensure the maintenance of proper energy levels in the body. This drink is quite slow to digest, which ensures proper metabolism and prevents fluctuations in blood sugar levels.

Almond milk should be consumed regularly because it contains calcium and magnesium – minerals that strengthen bones. Even though almond milk does not contain all the nutrients that are part of cow’s milk, this drink may well meet the body’s needs for minerals and vitamins.

Another reason to regularly consume natural almond milk for weight loss is the high content of amino acids in it.

How to make healthy almond milk

Ingredients:

• 1 cup (150 g) of natural almonds (no need to fry)
• 6 glasses of water (1.5 liters)

Method of cooking:

• To begin, fill the almonds with two glasses of water (500 ml).
• Leave the almonds to soak for 8 hours (preferably overnight).
• Add the remaining water and beat the almonds in the bowl of a stationary blender for a few minutes.
• When the mixture becomes white and frothy, strain it.
• To obtain homogeneous vegetable milk, it is better to use a thin gauze for straining. Squeeze the whipped almonds well through it and pour the prepared milk into a glass jar with a lid.

Please note: if desired, you can add to the drink a little ground cinnamon or natural honey.

How to drink?

• Drink a glass of almond milk in the morning for breakfast or during the day as a snack.
• If desired, you can also use this vegetable milk as a basis for the preparation of fruit or vegetable strips.
• You should not abuse this drink, because vegetable milk is quite high in calories.

How to use the almonds that are left over after making milk?

After straining the almond milk, you will have real flour that can be used to prepare other dishes. What’s more, almond flour-based dishes are a great addition to a balanced diet.

However, to get the most out of this product, you need to store it properly.

Method of preparation and application:

• First, preheat the oven to 180°C.
• Pour the chopped almonds evenly on a baking sheet.
• Place the pan with the almonds in the oven and bake for 15 minutes to get rid of moisture and dry the nuts.
• You can use almond flour instead of refined for cookies or other delicious desserts.

Contraindication

Although the benefits of almond milk are difficult to overestimate, it is also worth mentioning the serious contraindications to its use. If you suffer from indigestion or other serious illnesses, or if you are pregnant, be sure to consult your doctor before using it.

• Abuse of almond milk can impair the proper absorption of iodine from food.
• This drink contains substances that irritate the thyroid gland and can provoke the development of inflammation.
• Almond milk is not recommended for children.
• If you drink it regularly, you can provoke migraines, because almond milk contains tyrosine.

As you can see, almond-based vegetable milk is indispensable for weight loss. However, you should not abuse this drink, because it can also have negative side effects.

Picture Credit: VistaCreate

To live a long and healthy life, it is important not only to eat healthy foods but to combine them correctly. And the best type of food in this regard is the Mediterranean diet.

Mediterranean type of nutrition

Long-life has been a dream of people since time immemorial, but also important to live not just for a long time, but also in good physical and mental condition. Doctors are increasingly focusing not only on healthy food but also on the correct combination of it: the Mediterranean type of nutrition is recognized as the best in this regard. The results of a study by Italian scientists are published in the journal Nutrients.

Why Mediterranean diet so beneficial?

Doctors note that the Mediterranean diet is not a diet, but a model of a balanced, healthy diet. Nutritional research in recent decades has focused on food combination patterns rather than individual foods.

Various dietary patterns are associated with health benefits, but most of the evidence in the medical literature relates to traditional dietary habits and lifestyles in the Mediterranean region.

Scientists again analyzed the nutrition of residents (moreover, different groups of the population) of seven countries that adhere to the Mediterranean diet. And they noted that this type of nutrition is most useful in terms of prevention and treatment of age-related non-communicable diseases. Namely, diseases of the heart and blood vessels, metabolic disorders, that is, disorders in metabolic processes, age-related changes in the brain, depression, cancer, colds, and even fractures.

In addition, the Mediterranean diet is environmentally friendly: doctors call this type of nutrition an intangible world heritage of healthy living with respect for the environment.

What foods are included in the Mediterranean diet?

Most of the diet in such a diet is fruits, vegetables, vegetable fats, and proteins, and sweets and fatty meats are avoided.

Losing weight

With the Mediterranean diet, you can also lose weight, but slowly and without harm to health. The process of losing weight is slow, but without the feeling of hunger and stress: in addition, with this type of diet, it is also recommended to engage in feasible sports.

Menu of the inhabitants of the Mediterranean:

• seafood and non-fatty fish;
• chicken, turkey, lean beef, rabbit;
• dairy foods but only without additives (that is, unsweetened) and with a low percentage of fat;
• fast carbohydrates, that is, sugar, sweets, are replaced by slow ones: whole grain pasta, wholemeal bread;
• alcohol is also limited, except dry wine no more than a glass a day.

Picture Credit: Pexels

When we think about losing weight, we usually focus only on what we can eat. However, it is important to consider foods that should be avoided in the diet to lose weight. This will make it easier to choose when planning your weekly menu or when choosing a dish at a restaurant.

1. Potato chips

This is one of the foods that should be avoided during the diet to lose weight because they are also very harmful. But in reality, potatoes should not be left out of your menu. Boiled, steamed or baked potatoes will provide you with energy and fiber.

However, you should avoid potatoes that have undergone deep frying. This includes:

• Chips
• French fries
• Chips with lots of salt or other spices

The problem is that a very small portion contains a very large number of calories. Also, the portions are so small that you will always want more.

Some studies show that consuming these foods can affect overall health and increase weight in a very short time.

In case you just love chips, it is better to cook your own in the oven. To season them, add a little spice and discover new flavors. If you prefer something traditional, just add salt and pepper.

You will get the same effect without a lot of calories and risks to your health.

2. Snacks that are only carbohydrates

Another category of foods that you should avoid to lose weight is carbohydrates. These are, for example, cookies, cakes, cereals, bread, and so on. Although they are very simple and cheap, they can contain simple sugars that cause glucose changes.

Also, in a short period of time, you will be hungry again and you will not provide your body with any nutrients.

The ideal option is to satisfy your desire to eat during the day and in the middle of the day eating a portion of healthy food, that contains both fiber and carbohydrates, and proteins. Some successful options:

• Low-calorie cheese with fruit
• One apple with peanut butter
• Yogurt with oatmeal and a little almond

3. Sweet drinks

Another point that should be avoided to lose weight – drinks with a lot of sugar. It’s not just carbonated drinks. This also applies to coffee from machine guns, store juices, and any other liquid with refined sugar.

Excessive consumption of these drinks has been shown to accelerate weight gain. For this reason, both children and adults must drink as little sugar as possible.

The best option is to always have a bottle of fresh water with you. If you prefer the taste, prepare infusions with fruit, mint, or cinnamon.

In order not to buy coffee in the machines, bring home-made coffee. This way, you will be able to control the amount of sugar and it will definitely be the best quality coffee.

4. White bread, cookies, other flour foods

The last type of food that should be avoided to lose weight are those made from refined flour. White bread usually contains high levels of sugar, which alters blood glucose.

Also, due to refined flour, the fiber content in these foods is minimal. For this reason, eating 2 slices of white bread a day can increase the risk of obesity.

Cookies, cakes, and other foods contain unhealthy trans fats. Although they can be very tasty, it is best to avoid them altogether. If you want to eat a piece of cake or cookies, try to choose those made from wholemeal flour. They are less common and take some time to get used to, but they are more useful.

Ideally, make your own desserts at home with wholemeal flour, seeds, and dark chocolate. This way, you can satisfy your hunger without gaining weight, take care of your health and not eat foods that should be avoided.

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Green smoothies of fruits and vegetables have long been an attribute of a healthy lifestyle.

But for them to really benefit the body and please the taste, you need to know some secrets of their preparation:

1. Do not add too much liquid, otherwise, instead of a thick cocktail you will get liquid jelly;
2. The homogeneous texture is the key to success. So get a powerful blender;
3. Do not mix dark greens with berries, otherwise, the cocktail will turn out unappetizing color;
4. Cool all ingredients before cooking;
5. Sweetness is a mandatory component of any smoothie. It will be added by bananas or natural sweeteners: honey, Jerusalem artichoke syrup, or maple syrup;
6. Use vegetable milk instead of cow’s milk – this way the drink will be easier to digest;
7. Do not create too complex combinations of foods. An ideal smoothie should contain no more than five main ingredients.

There is a simple formula with which you can prepare a delicious and healthy smoothie:

1. Liquid base (1/2 cup);
2. 1 cup greens;
3. 1 frozen fruit or 1 cup berries.

Green smoothies

Kind 1: banana, almond oil, apples, spinach, kale, and a little probiotic powder.

Kind 2: kale, celery, apple, cucumber, fresh lemon juice.

Method of cooking:

1. Beat everything in a blender and pour it into a glass.

Smoothie with apple, banana, and herbs

Ingredients:

• 1/2 large green apple;
• 4 large lettuce leaves;
• 1 banana – optional;
• 1 cup of mineral water or yogurt;
• sugar or honey – to taste.

Method of cooking:

1. Beat everything in a blender and pour it into a glass.

Smoothies with kiwi and spinach

Ingredients:

• 200 ml of water;
• 2 kiwis;
• 1 banana;
• a handful of fresh spinach;
• 1 tbsp chia seeds;
• 1 handful of cashew nuts;
• 3 sprigs of fresh basil.

Method of cooking:

1. Peel a kiwi and a banana and cut them into slices, rinse and dry the spinach.
2. Fold in a blender bowl kiwi, banana, cucumber, basil, and spinach. Pour some water and beat.
3. Gradually, in small portions, add water to obtain the desired consistency.

Green smoothie with kiwi, spinach, and cucumber

Ingredients:

• 200 g of cucumbers;
• 1 large ripe banana;
• 4 ripe kiwis;
• 2-3 bunches of fresh spinach;

Method of cooking:

1. Peel a kiwi and a banana cut them together with the cucumbers.
2. Beat all the ingredients in a blender, pour into a glass, and serve.
3. If desired, dilute with mineral water.

Green smoothie with broccoli

Ingredients:

• 100g of broccoli;
• 70g of spinach;
• 1 apple;
• 1 orange;
• 1 carrot;
• 1 cup of grapefruit juice.

Method of cooking:

1. Peel a carrot and orange, chop together with the other ingredients.
2. Combine all products in a blender and beat well.
3. Pour into a glass and serve with a tube.

Green smoothie with celery and spinach

Ingredients:

• 1 bunch of spinach;
• 3 stalks of celery;
• 100ml of freshly squeezed apple juice;
• 1 tbsp lemon juice;
• half a banana;
• 5 ice cubes.

Method of cooking:

1. Wash spinach and celery thoroughly under running water.
2. Drain and cut.
3. In a blender bowl, combine the spinach, celery, banana slices, apple juice, and lemon juice.
4. Beat until smooth.
5. Add ice and beat again.
6. Pour the spinach smoothie into a glass and drink through a straw so as not to damage the tooth enamel.

Picture Credit: Freepik

If you think that avocado dishes are something complicated and easier to cut into slices, we will convince you otherwise. With avocado, you can quickly and deliciously prepare a delicious snack, dessert, or main course.

1. Avocado + egg

Cut the avocado in half and remove the stone. Prepare a poached egg and place it in the avocado hole. Season to taste.

2. Avocado + hummus

Mash the avocado and mix it with the hummus, making the perfect addition to the pie or bread with bran.

3. Avocado + pasta

Boil the pasta from hard wheat. When they are ready, leave a quarter of the pasta water. Cut the avocado into cubes, add to the pasta and mix.

4. Avocado + tuna

Cut the avocado in half and remove the stone. Fill it with canned tuna, add spices, and olive oil to taste.

5. Avocado + berries

Mix in a blender half an avocado and frozen berries. Delicious and healthy smoothies are ready!

6. Avocado + pineapple

To prepare the original variation of salsa sauce, cut the pineapple and avocado into cubes and mix. Serve in the avocado peel, salt to taste.

7. Avocado + lime

These products will make a delicious salad sauce. Grind avocado in a blender with the juice of 1 lime. Done!

8. Avocado + cocoa

Mixing 1 avocado with 1/3 cup of cocoa powder in a blender, you will get a stunning chocolate mousse.

9. Avocado + boiled eggs

To make delicious stuffed eggs, boil them and cool. Chop the avocado and mix with the yolks. Fill half of the eggs with the mixture.

10. Avocado + ice cream

From this, you will be able to prepare the best milkshake. You take a blender, ripe avocado and ice cream, mix, and taste!

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These recommendations will help you not to gain too much and not harm your health.

During a forced stay at home during quarantine due to coronavirus, there is a great chance to start overeating and, as a result, gain excess weight and worsen health.

Adhering to these tips, you can strengthen the immune system and reduce the degree of anxiety.

1. Decreased caffeine intake. If possible, exclude altogether and pause. Avoiding caffeine will help you behave more evenly and reduce anxiety.

2. Refusal of alcohol. The immune system is directly suppressed under the influence of alcohol, plus when intoxicated we tend to eat more and not usually more fatty and sweeter foods.

3. The mode of eating. Enter your food rules: basic meals. As long as the period of reduced physical activity continues, remove the snacks, they will take away additional calorie intake.

4. Eat only in the kitchen. Neither at the computer in the workplace, nor in the bathroom, relaxing, nor watching the series, nor tricks from the vases in the kitchen. There will not be this rule you will become mired in food depravity.

5. The cleanliness of kitchen surfaces from food. Vases, saucer, trays, fruit bowls — clean them! Otherwise, you will turn into the white walkers into the kitchen for the next piece, slice, nut, and you will eat once a day from morning until night.

6. Do not mix pleasure. Food, reading, bath, series should all be separate. Absorption of food under something has a “hypnotic” effect. How much I ate I didn’t understand myself, I recovered when it became hard to breathe.

7. Fewer semi-finished products. Such a great time is not justified by the lack of time for cooking. Indulge yourself with homemade food. And the more “ready-made store food” there is, the higher the temptation will be to have a refrigerator and nip off a bite.

8. Pasta or not? Pay attention to frozen vegetables, fish, legumes, dried (frozen) mushrooms. Calm your brain with a complete food freezer. Of these products, you can feed yourself much more interesting than pasta.

9. The priority of the order via the Internet. The fewer contacts you have, the better. And if you have the opportunity to buy elderly neighbors take them some products. Now is the time to show kindness to people.

10. Keep track of expiration dates. Keep in mind the expiration dates. Random rainy day purchases can lead to quick food spoilage and food poisoning. As you know, coughing and diarrhea are the worst companions.

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A few tips to help you make homemade meals healthier.

What we eat directly affects not only physical health but also our mental state. For example, the frequent consumption of unhealthy foods (hamburgers, sausages, chips, sugary drinks, and other foods) are associated with an increased risk of depression, but following a proper diet — on the contrary, with its reduction.

Therefore, eating good food, you provide yourself with health, high spirits, and peace of mind.

1. Choose whole grains

Whole-grain foods retain a large amount of fiber, which improves digestion. A diet high in this substance helps lower cholesterol, control blood sugar and maintain a normal weight.

And eating whole grains is associated with a reduced risk of cancer, type 2 diabetes, and cardiovascular disease.

American nutritionists recommend that at least half of whole grains be in whole grains in the diet.

2. Eliminate white sugar

Or at least reduce its intake. A lot has already been said about the dangers of this product.

Excess weight, liver failure, high blood pressure, diseases of the cardiovascular system and kidneys, acne, memory impairment, premature wrinkles — this is not a complete list of the unpleasant consequences of an addiction to sweets.

3. Use the correct oil

One of the important criteria when choosing an oil is the ratio of omega-3 and omega-6 fatty acids. Excessive amounts of the second can contribute to the development of chronic diseases and weight gain. While omega-3 has anti-inflammatory properties. Ideally, the ratio should be close to 1:1, but slightly higher values ​​are allowed.

No less important is the smoke point. This is the temperature at which the oil begins to produce those same carcinogens that are dangerous to health. The larger this point, the better. This means that the oil can be used at high temperatures.

4. Less of frying

Or at least try not to use a lot of oil. Firstly, products absorb oil and become more high-calorie. Secondly, as we said above, with the wrong choice of oil, it can be dangerous at all.

It is believed that frequent consumption of fried foods is associated with a high risk of type 2 diabetes, heart failure, obesity, and hypertension.

Therefore, it is better to choose another heat treatment: baking, boiling, steaming, stewing or blanching.

5. Add superfoods to dishes

Put more greens and seeds in salads. For example, flax, sesame, chia seeds.

Sprinkle porridge with nuts, pomegranate seeds, and berries. You can also add superfoods to smoothies and desserts.

6. Pay attention to sweets and drinks

Instead of purchased yogurts with a bunch of sugar and other dubious ingredients, prepare a natural product and add fruits and berries to it.

Freshly squeezed juices are healthier than packaged juices, and fruit drink is more aromatic and tastier than natural soda.

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Chia seeds are nothing but seeds of Spanish sage. The health benefits of these seeds have been repeatedly proven by scientists. A spoonful of seeds contains only 60 calories, they have no sugar, but there is protein and fats, so they perfectly saturate, charge with energy, help not to overeat. What else is so useful these tiny grains?

Cardiovascular Health

Chia seeds contain the beneficial Omega-3 and Omega-6 fatty acids, which improve heart health and help normalize blood pressure. As you know, eating sea fish, which contains these beneficial polyunsaturated fatty acids, can reduce the risks of cardiovascular diseases, hypertension, thrombosis, as well as heart attack and stroke. And the content of these fatty acids in chia seeds many times exceeds their content in fish.

Weightloss remedy

Chia seeds – an excellent tool that helps to improve metabolism and lose weight. They contain soluble fiber, which is capable of absorbing 12 times more water, as a result of which excess cholesterol and toxins are removed from the body, metabolism is accelerated and hunger is muffled. These magical “seeds of life” in the stomach turn into a gel, which slows down the conversion of carbohydrates into glucose and as a result prevents the formation of fat.

Immunity strengthening

Chia seeds, due to their useful composition, strengthen the immune system, have a preventive effect against various colds. They are even called analog pharmacy antibiotics, and they also help heal wounds. In addition, it is a source of calcium, for example, two tablespoons of seeds contain 6 times more calcium than a glass of milk.

Constipation prevention

Chia seeds have a beneficial effect on the entire digestive system, and all this is due to the content of soluble and insoluble fibers. They normalize the bowels, improve peristalsis and help to cope with constipation.

Additional energy

Chia seeds have been known for a very long time, but they became “fashionable” only a few years ago. The Mayan and Aztec tribes used them as stimulants of energy and endurance. These properties of chia seeds have been preserved so far; scientists argue that they are as effective as energy drinks.

Picture Credit: ValeriaJa