Super Blueberries Help Prevent Memory Loss

Blueberries are best known for their anti-aging effects, which is a tiny shape but powerful nutrients inside them to figure-friendly eat. Just a cup serving contains only 80 calories, and also helps you feel full with 4g of fibre.

Blueberries are rich of antioxidants that help prevent age-related memory loss and cell damage from  free radicals. So we have to thanks to blueberries. They are packed with 4g of fibre to help you feel full for the day long. Our body needs 25g of fibre a day, so they can help you reach your goal of 25 grams per day. Then try to make Blueberry-Lemon Sorbet for your healthy diet plan this week.

• Preparation is just 7 minutes and freeze them about 30 minutes.

Ingredients:

• 3 cups of fresh blueberries, thawed them
• 1/2 cup of mineral water
• 2 tbsp of 100% honey
• 1 tsp of lemon zest
• 2 tbsp of fresh lemon juice
• 1/8 tsp of sea salt

Direction:

Put all ingredients in a blender; process them until smooth. Then you will get berry mixture and place them in a freezer-safe container and freeze until hard, for about an hour. Leave it about 10 minutes before serving.

Here is “Nutritional Information.”

Calories per serving:	77
Fat per serving:	0.0g
Saturated fat per serving:	0.0g
Monounsaturated fat per serving:	0.0g
Polyunsaturated fat per serving:	0.0g
Protein per serving:	1g
Carbohydrates per serving:	20g
Fiber per serving:	2g
Cholesterol per serving:	0.0mg
Iron per serving:	0.0mg
Sodium per serving:	60mg
Calcium per serving:	7mg

4 Super Nutrients to Help You Sleep Better Tonight?

4 Super Nutrients to Help You Sleep Better Tonight?

A study from the University of Pennsylvania reveals that people who got better sleep also had the most varied diets. There are four keys of healthiest nutrients that have been shown to play a role in regulating sleep, so plan to eat them often will help you sleep better tonight.

1. Lycopene

Lycopene is found in papaya, grapefruit, watermelon, and tomatoes.

2. Selenium (Se)

Get it in fish lover, here are top fish that contain high level of selenium such as cod, shellfish, halibut, tuna as well as barley, turkey and nuts.

3. Vitamin C

Here are varieties of top sources of vitamin C including papaya,  pineapple, broccoli, strawberries, bell peppers, cirrus fruits, and kale.

4. Carbohydrates

Eating easily digested carbohydrates, such as rice, white bread, cereal, and potatoes about four hours before bedtime can help you fall asleep faster according to a study in The American Journal of Clinical Nutrition.

10 Fish You Shouldn't Eat  and Why

Fish is one of the healthiest foods you can eat. It's packed with a good source of fats (Omega-3 fatty acid) and high-protein. Fish health benefits have been shown to fight heart disease, boost brain function, and more.

Notice: You can easily cancel out these health benefits if the fish in the market that you eat is contaminated with mercury (Hg), antibiotics, or harmful chemicals like Polychlorinated biphenyls (PCBs), which is used for coolant fluids. Here are our guide to help you consider which fish that you shouldn't eat them.

1. Imported catfish may contain antibiotics. (Banned in the United States).
   
   
   
   
   
2. Farmed eel is potentially high in mercury (Hg) and PCBs.
   
   
   
   
   
3. King mackerel contains high levels of mercury (Hg).
   
   
   
4. Orange roughy is high in mercury too.
   
   
   
5. Chilean sea bass are overfished and may contain mercury.
   
   
   
   
   
6. Shark meat actually contains high levels of mercury.
   
7. These days imported shrimp contain antibiotics  and also chemical residue to preserve food.
   
   
   
8. Swordfish is high in mercury, like many larger species.
   
9. Tilefish are high in mercury in food fresh market.
   
10. Many kinds of tuna contain mercury, however the toxic chemical levels may be higher in bluefin tuna because they are overfished.
    
    
    
    
    

"Recipe of the Week: Healthy Vegetable Salad"

This healthy vegetable salad is suitable for your diet plan. It’s rich of vitamins, high-protein, minerals and also light, healthy. Make your perfect dinner with this dish when you’re on a diet guys! Or any night!

Tofu contains with a great source of protein and also keeps the calories low. For one serving provides energy about 267 calories with just 2 grams of saturated fat.

Roast the cherry tomatoes for 8 minutes in the oven, and then steam the carrots, broccoli, and garden beans. The tofu is dipped in cornmeal and sauteed until golden. Combine all ingredients together and dressing. Yummy guy!

Ingredients:

• 3 large broccoli florets, cut up
• 3 cups cherry tomatoes
• 2 carrots, cut diagonally into 1/2-inch pieces
• 12 green beans, cut into 1-inch pieces
• 3 tbsp extra-virgin olive oil, divided
• 1 head lettuce (Paul likes romaine)
• 3 scallions, finely chopped
• 1 tbsp red-wine vinegar
• 1 tsp maple syrup (optional)
• 1 tsp Dijon mustard (optional)
• 2/3 cup cornmeal
• 1/4 cup chopped assorted fresh herbs
• 9 ounces tofu, cut into 8 slices

Preparation:

1. Preheat oven at high heat at 400°. Put cherry tomatoes in the small roasting pan, roast them for 10 minutes.

2. Steam carrots, garden beans, and broccoli over 2 inch of boiling water for 10 minutes or until its tender.

3. Arrange scallions and lettuce leaves on the plates. Mix 2 tbsp extra virgin olive oil with vinegar, syrup, and mustard, mix it well.

4. In a bowl, prepare cornmeal and herbs and combine them. Pour 1 tbsp extra virgin olive oli in the pan ans dip tofu in cornmeal and sauté until golden.

5. Top salad with mixed vegetables, roast tomatoes, and fried tofu; drizzle with dressing.

• Prep Time to prepare: 20 minutes
• Cook Time: take about 25 minutes
• 4 servings

Nutritional Information

Calories per serving:	267
Fat per serving:	14.1g
Saturated fat per serving:	1.9g
Monounsaturated fat per serving:	8.3g
Polyunsaturated fat per serving:	3.3g
Protein per serving:	11g
Carbohydrates per serving:	28g
Fiber per serving:	8g
Cholesterol per serving:	0.0mg
Iron per serving:	4mg
Sodium per serving:	53mg
Calcium per serving:	18mg

How to build your perfect muscle

How to Build Your Perfect Muscle.

It’s so important factor for men and women these day to make the effect to each other with the perfect muscle. So, if you’re the one who want to build your perfect muscle, promote your muscle growth, repair, and recovery, try to use this product called “Whey protein”.

What is the Whey protein?

Whey protein is the one of the most concentrated-amino acid, in particular 20 essential amino acid, which delivered from cow’s milk. Thus no doubt about it, why it’s a perfect and excellent source of protein, especially branched chain amino acid (BCAAs) such as L-leucine, L-isoleucine, and L-voline as well as slutomine that necessary for your muscle growth and body’s tissue repair. It’s also for the body’s protein synthesis and stops the muscle tissue break down from the intense exercise.

Who should take this special protein source “Whey protein”?

1. People who’re looking to build the muscle strength and muscular physique.

2. Both builder and weight trainers.

3. Athletes both males and females.

How to take it?

Mix 1 or 2 scoop in 300-400 ml of water or fruit juice. Take 2 serving per day before and after your training.

How to choose Whey protein formula?

You should read at the label first and looking for its ingredients, such as is it a Whey protein isolate or Whey protein concentrate or mixed (blended) it should contain high level in branch chain amino acid to boost your muscle growth, prolong training, and prevent muscle loss.

It should contain L-leucine, L-isoleucine, and L-valine too, which is the most abandon amino acid found in the body’s muscle and also decreasing fatigue from licit acid which helps against muscle injuries.

It’s also adding multi-vitamin and mineral to promote the energy productive and definitely eliminate for body toxic compounds, such as lactic acid, from your intense work out.

Friendly, it has to contain low fat and carbohydrate.

So this information way provides more or less health benefits for you who want to improve your healthy body muscle before head down to beach.