Calcium Target For Weight Loss

If you are aiming to lose your weight, then keep an eye on your calcium intake. A study shows that calcium can help to prevent fat absorption. How much do we need for a day? Doctor recommends 1,000mg a day. Here are some calcium-pack foods.

Black-eyed peas

We know that protein can help to lose your weight better than other foods, so by substituting crabs or meat with veggie protein is great way for weight loss plan. Like you can swap chicken breast for half and add 200g of boiled black-eyed peas to raise your calcium intake and count to 211mg.

Almonds

Almond is one of the most healthy superfoods, which are rich of high nutrients and vitamins. A new study from US shows that almond-eaters lost 50% more off their waists than non-nut eaters. A good fat in almond like monounsaturated fat makes them a fat-burner and a good source of calcium (Ca) as well.

Spinach Superfood For Best Health Benefits

Spinach

No doubt about it, why spinach is one of the most popular veggies addition to your dishes. You can add it to spicy curries, hot soups or mixed salads. It provides and contains an instant health boost benefits. This vegetable is also packed with nutrients and vitamins, which are over 80% of your recommended daily intake of manganese (Mg), over 375% of your vitamin A, 65% of your folate,  and over 1000% of your vitamin K. So this is a real superfood and ultimate leafy vegetable. That’s why it ranks among the world’s healthiest vegetables, in top 5 superfoods.

What’s more about spinach benefit, it lowers the rates of prostate cancer according to the Journal of the National Cancer Institute. Just try to get and eat fresh spinach: away from canning or tinning process foods due to its destroys almost all of the health benefits because of the hot cooking process and long keeping. In fact, you can buy from a supermarket daily. Good news, according to a recent study published in the Journal of Agricultural and Food Chemistry, they found that if it exposures to fluorescent lighting, this significantly increases spinach’s levels of vitamins C, K, E, and folate.

What It Is The Mediterranean Diet?

For years, the Mediterranean diet has long been considered one of the healthiest diets on the earth. And this is true and rightful.

For thousands of years, locals along the Mediterranean coast have enjoyed leisurely dining with a good wine, the delicious diet, and engaging in their regular activity. They don’t think of their eating habits as a good diet plan; it’s just simply a way of life that can lead to long, healthy lives with facing less chance of chronic disease.

Many years, lots of growing body of research continues to prove that eating a diets, which are rich in that superfoods and healthy fats is good for you. So after long study of many researches, the results showed thta a Mediterranean diet helps protect against metabolic syndrome, some types of cancer, the development of heart disease, obesity, diabetes type 2, Alzheimer’s disease, dementia, and also leads to a longer lifespan.

Therefore, in the past 10 years, the health benefits of a Mediterranean diet have been studied extensively and resulting in better science and more clinical evidence.

Dariush Mozaffarian, MD, DrPH at Harvard School of Public Health says “There are many health benefits and the strongest and also most profound evidence show that this is most powerful protection of cardiovascular disease and diabetes from those Mediterranean diets.”

Only eating healthy Mediterranean diets are not the main impact on health benefits alone. It is not only the whole package, but this may include their lifestyles of the people, who live along the Mediterranean.
Photo by:webmd.com

3 Reasons Why we love the Mediterranean Meal

1. It's Easy to Make.

In particular, Greek meals are normally small and easily assembled dishes called Mezzes. For your own meal, you should add these healthy foods, such as nuts, basil quinoa, cheese, olives, red bell pepper and eight layered Greek dip from WebMD.com. These healthy superfoods recipes contain healthy ingredients like beans, spices, and whole grains.

2. You Can Have Wine.

Mostly, many Mediterranean countries have meals with drinking wine. It is standard due to dining is often more leisurely and social in these areas. Not only a glass of wine may help you unwind at dinner, but also for women and men may offer heart health and longevity benefits. Particularly, red wine is the Mediterranean first choice and may be healthier than white ones. Unsweetened grape juice is fine for your healthy meals.

3. You Won't be Hungry.

Like roasted sweet potatoes and hummus, and lima bean spread slow digestion so that you will feel full longer. That’s why hunger's not a problem for you anymore. Nuts, olives, or cubes of low-fat cheese can strike your craving, too. Maybe you can try to eat feta and halloumi, which are lower in fat than cheddar but they are rich of nutrients and tasty.

Photos by:webmd.com

Perfect fat-burning spicy sauce

Burn your extra calories and add satisfying this spice to your healthy meal with this delicious, metabolism-raising hot sauce, Fiery vinegar. Try it this week!

Fiery vinegar

Good combination with grilled steaks or chips

Only 5 Calories per 2 tbsp.

Ingredients:

• 12 small chillies (Try Thai chillies)
• 1 1/2 pints white wine vinegar

Method:

1. Place Thai chillies in a large jar.
2. Boil vinegar pour it over the peppers; and then cool it down to room temperature.
3. Seal this mixture jar and store it at room temperature for 2 weeks, don’t forget to shake it occasionally.
4. Taste the infused vinegar. If it’s spicy enough, you can strain out the peppers. If it’s not, you can add more dried chillies and wait for another week before straining it again.
5. It’ll keep at room temperature in order to make a perfect metabolism-raising fiery vinegar.
6. Makes about 1 ½ pints for homemade gift.
   Photo by:menshealth.co.uk