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Nutrition health /healthy eating ting part III

                  -Healthy eating -   The sample menu shows how to eat healthily and put the presented rules into practice.  Breakfast   Rye bread + avocado and garlic paste + good quality sausage + vegetables (e.g. peppers and carrots cut into sticks)  Second breakfast  Pear, apple (you can replace fruit during the day with a piece of homemade cake with a small amount of sugar from time to time)  Lunch  Zucchini meatballs with chives + boiled potatoes + sauerkraut salad RECIPE FOR ZUCCHINI MEATBALLS WITH CHIVERS Ingredients :  400 g minced turkey meat,  2 small zucchini,  grated 1 onion,  1 egg,  4-5 tablespoons of oat bran,  spices: savory, thyme, salt, pepper, hot pepper, 2 tablespoons of rapeseed oil.  Preparation : Combine all ingredients except oil and form meatballs. Fry in the pan, turning often so that they do not burn. Tea Cottage cheese + tomato Dinner Sala...
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NUTRITION HEALTH part II

  NUTRITION HEALTH   How to (really) eat healthy 10 minutes of reading Nowadays, access to dietary knowledge is very easy.  Everyone on the internet is a nutritionist and can give you the "best" advice. But it comes with information chaos and potential misinformation. Which diet is the best? How to eat healthy? And what is healthy eating really?  From everywhere we are attacked by diet proposals and advertisements for supplements. But healthy eating is not a miracle diet.  It's a lifestyle!  It is enough to follow a few simple rules every day to really eat healthy. How to do it?  Here is a simple guide for beginners. How to eat healthy: 5 simple rules  Avoid highly processed foods The basic and easiest rule of healthy eating is to avoid ready-made food from the store.  This does not mean that if you want to be healthy, you can never reach for chocolate-covered wafers or meatballs in sauce from a jar, but such products should be a rarity i...
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9 diet tips for sustainable weight loss part I

  Y ou’ve been there before, that point where you become fed up and decide to   lose weight ?  You went on some diet that restricted your food consumption, limited your food options, and made you miserable.  Then to add to it, you put endless hours int o the gym for weeks on end, only to figure out that you only lost one pound. You got frustrated and gave up, only becoming worse than where you first started. Well here it is, the “non-diet” that will help you achieve your goals and actually change your nutritional habits for long term results. Let's first figure out an estimate amount of your caloric needs, perform the following equation(s). Resting Metabolic Rate Estimate Equation (Harris-Benedict Equation) Men : 88.32 + (4.799 x H)+(13.397 x W) – (5.677 x A) Women : 447.53 + (3.098 x H) + (9.247 x W) – (4.33 x A) H = Height in cm W = Weight in kg A = Age in years Then multiply by the number equivalent to your activity level. Sedentary  (Little to no physical ex...
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