January 2016, Healthy Kitchen!
“One cannot think well, love well, sleep well, if one has not dined well.”
Health is the most important thing in our lives. Lets face it, without it, we won’t be happy, and we won’t be wealthy in terms of it. It is more important than anything else.
Here below a series of good plans for different detox, inflammations, high colesterol, gastritis, that can occur living a stressful life and after these festivities of December.
If you'll take the time to go through them, you will see that in all cases , the lowest common denominator is the same: eliminate sugar, and rise the intake of vegetables and fruits!
Take this January Newsletter as a guideline for your future searches and trials and find more on other websites.
Participate to my health but savory classes and continue to be curious and try new combinations in your kitchens!
Every day, try to eat the following items:
My healthy breakfast
250ml oat milk
1 pommegrenade squeezed fresh juice
1 apple, peeled, cored and chopped
10 mixed berries or raspberries
1 tbsp various seeds
1 or 2 tbsp chia seeds
Cook oats in a pan using soya milk instead of wate. Add remaining ingredients and stir.
Also, take a look at Jamie Oliver's healthy recipes here, to find delicious and nutritious dishes for all occasions!
If you feel to go further on healthy habits, try this: but remember, f you have any medical issues, do coordinate with your doc before starting the experiment!
The five rules to follow during the 2-week experiment
Rule #1: Eat lots of healthy fats!Ideally, you want about 70-80% of your calories to come from healthy fats. Example foods are avocados, butter (grass-fed preferably if you can get it), coconut oil, palm oil, olive oil, fatty meats (grass-fed preferably),bacon, poultry, eggs (from truly organic chickens, high omega-3 eggs preferably), high fat dairy products that have no sugar and little carbohydrate content (cream, high fat milk, yoghurt, cheese (preferably the older ones) etc. . It’s especially important to eat lots of coconut oil as it will reduce the time it takes for your body to adapt to the new way of eating. Also, it’s crucial to eat enough fat. If you eat enough you will not feel hungry. If you don’t you’ll be a grumpy crybaby and the experiment will not be a success. Just do it!
Rule #2: Eat vegetables and some fruit, berries and nutsPreferably you want to eat fresh, locally grown vegetables but the really important thing here is that you just eat vegetables. Don’t worry about exactly how much vegetables you need to eat, however add a portion to every meal. If you think it’s a struggle to eat vegetables for breakfast make a shake and drink both the juice and the pulp from the vegetables. Alternatively, skip the vegetables for breakfast and eat more during the rest of the day. It’s preferable to eat vegetables that are prepared with butter, oils, dressings etc. Not only does it add great taste but you need lots of fats and fats help the body digest some vitamins & minerals. For a list of some of the healthiest vegetables look here, here and here.
Enjoy fruits, berries, and nuts in moderation. A quarter of a banana, a few berries, and some nuts are ok but any more than that is not recommended as it will slow down your progress of feeling, looking, and performing better. If you don’t feel these positive effects reduce the amount of fruit, berries and nuts you’re consuming. See here for a list of some excellent fruits, berries, & nuts.
Rule #3: Eliminate vegetable & seed oils, margarine, and trans fatsThe exceptions here are of course the oils I mentioned in rule #1. Eliminate all other vegetable & seed oils, margarine, and trans fats from your diet. Vegetable & seed oils are typically found in restaurant foods & processed foods (see below for examples of processed foods). Trans fats are typically found in fast foods like chips and other deep-fried stuff. See here for a more extensive list.
Rule #4: Eliminate processed foods, grains, legumes, roots & tubers and alcoholThe following foods during must be eliminated during the 2-week experiment:
Rule #5: Moderate your protein, fruit, and nut intakeEnjoy protein rich foods such as meat, poultry, fish, eggs, cheese, etc, however aim for about 60-100 grams pr. day depending on your muscle mass and activity level (the more muscle and physical activity the more protein). As a general rule the foods above contain 15-25 grams of protein pr. 100 grams which mean eating 300-500 grams pr. day of these foods pr. day is fine.
Still not sure about what to eat? Avoid carbohydrates, and eat real, fatty foods!If there’s a food you’re not sure about look at www.nutritiondata.com and search for the food you want to check. If the food contains more than 5-10 grams of carbohydrate pr. 100 grams: don’t eat it. The only exceptions are eating a little bit of fruit, berries, and nuts as mentioned above. If you’re ever in doubt about anything else: eat fatty foods and avoid foods that didn’t exist a few hundred years ago!
The seven habits of good eating
The pot anti gastritis: carrots in saucepan with rye bread
Recipe for 2 people
Finely slice 500 g of carrots and make them cook in boiling water until they are tender. So frullale with little cooking water. Pour the puree obtained in a pan with a knob of butter and make heat. Serve with rye bread.
Because it is good for you
Rye, not recommended in the acute phase, however, suitable for the prevention of gastritis due to its purifying, regulating the intestines and stress. Well cooked carrots are useful to absorb excess acid produced in the stomach during digestion, so these vegetables have a good anti-inflammatory effect and antigastrite.
An alternative: carrot juice
To use in a centrifuge and diluted with water. To enrich it, add herbs and a pinch of turmeric.
Here are the top 10 home remedies for gastritis.
1. Carom SeedsCarom seeds are a natural antacid that is beneficial for gastritis. They provide relief to the stomach’s mucous membrane from acidity and hyperacidity. Carom seeds can also treat indigestion, nausea and bloating.
Carom Seeds Home Remedy to Get Relief from Gastritis
2. GingerGinger can also effectively treat gastritis due to its anti-inflammatory and antibacterial properties. It can reduce inflammation and treat the infection as well as alleviate symptoms like stomach pain, gas, indigestion, nausea and bloating.
3. YogurtYogurt is a good addition to your diet, especially when suffering from gastritis. Yogurt with active live cultures is particularly beneficial in this regard.
The probiotics present in yogurt help protect your stomach lining from H. pylori bacteria that causes gastritis. Also, yogurt boosts the immune system to fight off infection more quickly.
5. PeppermintPeppermint is another herb known to treat gastritis due to its anti-inflammatory, antibacterial and antispasmodic properties. Its soothing properties can reduce inflammation of the stomach lining. Plus, it can help reduce nausea, indigestion and heartburn.
In a 2011 study, European researchers concluded that regular consumption of strawberries can help reduce the harm that alcohol causes to the stomach mucous membrane.
Holy basil has also been found to be very effective for treating acute gastritis. Its anti-inflammatory and antibacterial properties help decrease inflammation and reduce infection caused by the H. pylori bacteria. It can help treat symptoms like stomach pain, indigestion, vomiting and nausea.
As fennel seeds help soothe the digestive system and relax the muscles in the gastrointestinal tract, they are highly recommended for gastritis treatment. Due to their stomachic, antispasmodic, anti-inflammatory and antibacterial properties, fennel seeds are beneficial in relieving symptoms like indigestion, bloating, intestinal gas, heartburn and vomiting.
A popular Ayurvedic remedy for gastritis is licorice. Its anti-inflammatory and soothing properties can reduce inflammation and relieve symptoms like heartburn, a burning sensation in the stomach, indigestion and more.
Also, it can protect the stomach’s inner lining from infection and reduce the risk of ulcers from gastritis.
Sponsored linksAnother effective remedy for gastritis is raw potato juice, thanks to its antacid and healing properties. The alkaline properties of potatoes help reduce bloating, cramping, excess gas and other symptoms of gastritis.
8 Tips to ReduceYour Cholesterol and 1 easy recipe!
2). Include phyto-sterol rich foods: Foods rich in phyto-sterol bind with cholesterol within the intestines and reduce the absorption of LDL cholesterol. Phyto-sterols are similar to cholesterol in structure and have a cardiovascular protective effect. Include phyto-sterols rich foods such as nuts which include almonds, pistachios, walnuts & macadamias; seeds such as sunflower seeds, pumpkin, sesame and flaxseed, avocados; and cold-pressed oils such as flax, sesame, pumpkin, sunflower and olive oil.
3). Increase your fiber intake: Soluble fiber is particularly helpful for reducing cholesterol absorption in the intestine. Good sources of soluble fiber are oats, barley, legumes, psyllium husks, chia seeds, flaxseeds, peas, squash, carrots, cabbage family vegetables and pectin containing fruits such as apple, strawberries, grapes and citrus fruits. Soluble fiber is still present in fresh juices!
4). Increase essential fatty acids: HDL cholesterol increases when we consumre more essential fatty acid foods such as oily fish, walnuts, flaxseed, chia seeds. Here is more on the good fats vs. bad fats.
5). Reduce saturated fats: Too much saturated fat can increase your cholesterol levels and so can eating too much sugar and refined carbohydrate as these are converted into saturated fat. Avoid full fat dairy, fatty meats, sugar laden foods and refined white carbohydrates in excess.
6). Avoid trans-fats: Trans-fats increase bad cholesterol, lower good cholesterol, increase clotting factors and promote inflammation, giving it the greatest detrimental effect on your cardiovascular health. These are found in processed foods like margarine, greasy fast foods, processed vegetable oils and any baked goods containing hydrogenated vegetable oil, partially hydrogenated vegetable oil or vegetable fat such as pastries, cakes and biscuits.
7). Maintain a healthy weight: Excess weight boosts harmful LDL and inactivity depresses protective HDL. Lose weight if needed and exercise more!
8). Decrease your stress levels: When our bodies are under stress, we tend to manufacture more cholesterol.
Anti-Inflammatory Diets: What Do You Eat?An exact description of the anti-inflammatory diet varies, depending on whom you ask. The anti-inflammatory diet is "probably very close to the Mediterranean diet," says Christopher Cannon, MD, associate professor of medicine at Harvard Medical School and a cardiologist at Brigham and Women's Hospital, Boston. He co-authored The Complete Idiot's Guide to The Anti-Inflammation Diet, which includes recipes for anti-inflammatory eating and information on vitamins.
An anti-inflammatory diet is the Zone diet with fish oil, says Sears, who wrote The Anti-Inflammation Zone and whose popular Zone diet recommends low-fat protein, carbs, and heart-healthy monounsaturated fats.
Specifics vary from diet to diet, but in general anti-inflammatory diets suggest:
ONE DAY ANTI INFLAMMATORY EATING
Cannon suggests a breakfast of toasted steel-cut oatmeal with berries, yogurt, or other topping and coffee or green tea. Lunch could be tuna salad on 7-grain bread and a smoothie with seasonal fruits. For a snack, try an ounce of dark chocolate and about four walnuts. Dinner could be spaghetti with turkey meat sauce, spinach salad with oranges and walnuts, and apple cranberry pie made without butter.Eat plenty of fruits and vegetables
"When you are talking about cutting back on red meat, dairy, fats and trans fats, partially hydrogenated oils, highly processed carbs -- and eating healthier protein like fish, eating more fruits and vegetables -- odds are that people are going to lose at least a little bit of weight."
Drinking cranberry juice every now and then is good for you. For women, it can help prevent UTIs (Urinary Tract Infections) and for men, it can possibly prevent prostate cancer.
This will make about 2 quarts of juice.
Save cranberries to make ice cubes!
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Jamie Oliver' Food Revolution's Ambassador in Brussels, passionate cook, to inspire, nourish, travel, through food, escapes and words.
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