А чем делиться?

22 Mediterranean diet recipes to improve your health

- купила маленькую посуду, европейскую, так съедаешь меньше
- когда готовлю, делаю блюда визуально больше, за счет салатных листьев и проч, так мозг понимает, что наестся
- не ем после 6
- встаю из -за стола, когда наедаюсь 80%, у мозга с желудком 20 минут разницы
- нельзя пропускать приемы пищи, иначе тело уходит в старвешен мод, начинает откладывать жир, а не перерабатывать
- завтрак должен быть рано и с хол грейнз. Я кушаю немецкие мюсли с молоком 2% и фруктами
- хожу в джим

Can everyday spices make you healthier?

Turmeric, coriander, and cumin may boost your health and breathe new life into tired dishes.The health benefits of foods such as berries, broccoli, and salmon are well known. But your kitchen's spice rack may also hold some secret weapons against conditions such as inflammation, heart disease, cancer, and more. "Spices are underused, but it would be very easy to take advantage of them and improve health," says Dr. Lipi Roy, an internal medicine physician at Harvard-affiliated Massachusetts General Hospital.

There are few large randomized trials that demonstrate spices' health effects. But many studies in animals suggest that several spices offer benefits. So instead of flavoring your food with salt and butter, which can contribute to high blood pressure and heart disease, consider using the following spices.

Turmeric

You probably know the golden color of turmeric from its use in curry powder and mustard. Turmeric contains the phytochemical curcumin, which may have anti-inflammatory, anti-cancer, and antioxidant properties. "Turmeric is currently being studied in human clinical trials for colon and pancreatic cancers, Alzheimer's disease, blood disease, and psoriasis," says Dr. Roy.

Try turmeric on vegetables such as Brussels sprouts, on brown rice or quinoa, or in chicken noodle soup.

Coriander

Coriander is ground from seeds that come from the plant and herb known as cilantro. It may have anti-inflammatory, antibacterial, anti-allergic, and antioxidant properties. "This may have anti-anxiety properties, too, and it can help lower cholesterol and aid digestion. Many of coriander's effects can be attributed to its high phytonutrient content, including carvone, geraniol, and linalool. Coriander's flavonoids include quercetin, kaempferol, and apigenin," explains Dr. Roy. In addition, coriander contains active phenolic acid compounds, including caffeic and chlorogenic acids.

Try coriander in turkey meatballs or mushroom burgers, or sprinkle it on baby arugula salad.

Paprika

Paprika can be made from any number of ground, dried red peppers, such as red bell peppers or chili peppers. It contains a phytochemical called capsaicin, which makes peppers hot. Paprika is mild, however, and has antioxidant properties. "It may decrease the risk for cancer and heart disease," says Dr. Roy. It may also help alleviate gas, increase immunity, and decrease cancer cell survival.

Try paprika on top of eggs or grilled shrimp, in tomato sauce or salsa, or as a rub for meats.

Cumin

"Cumin may help fight infection and many types of cancers, and improve digestion, headaches, and skin disease," says Dr. Roy. It contains thymoquinone, a phytochemical with antioxidant and anti-inflammatory effects. That means it has the potential to help "any chronic disease where there's excess inflammation," such as cancer and some bowel disorders, says Dr. Roy.

Try cumin in lentil soup, on top of broiled salmon, or on whole-wheat pasta.

Cinnamon

Cinnamon contains cinnamaldehyde, a phytochemical that may fight viruses, lower blood sugar and ward off diabetes, lower cholesterol, and protect against neurodegenerative diseases. "It lowers the viral load, and some evidence indicates that it may reduce the rate of progression of Alzheimer's disease," says Dr. Roy.

Try cinnamon in any dessert, on top of cooked fruit, or sprinkled in oatmeal or turkey chili.

Ground ginger

Ginger is a powerful anti-inflammatory and has been studied for its effects in relieving motion sickness symptoms. "Ginger also helps arthritis inflammation, and it may protect against colorectal cancer and ovarian cancer. It may also boost the immune system, which will help you fight off infection," says Dr. Roy. A word of caution: ginger may interfere with blood thinners and diabetes medications, so speak with your doctor before consuming this spice.

Try it on top of acorn squash, sprinkle it on salads, or add it to stir-fries.

How much spice is right for food?

There's no wrong way to spice up your food. Dr. Roy advises experimenting: try several spices in the same dish, such as adding black pepper, cumin, and chili powder to lentil soup. How much spice do you need to reap the health rewards? "A really small amount. These spices are potent, so all it takes per serving is a dash or an eighth of a teaspoon. The key is to use spices regularly and not just once a month," says Dr. Roy.

Heart-healthy oils also contain omega-3 and omega-6 fatty acids, which help prevent plaque formation. Olive oil also boosts your levels of HDL, the good cholesterol, which helps reduce plaque formation in your arteries. Substitute oil for butter when cooking to get your two to three servings per day.

Рецепты вот этого парня все низкокалорийные и суперполезные. Здесь их куча

Super Food | Jamie Oliver

https://www.youtube.com/watch?v=2kl3Liy ... dsR5IBi-Dn

:d_thanx Stella, буду изучать.

Live Longer, Better

This test calculates your life expectancy, how long you'll stay healthy and gives you personalized recommendation for getting the most good years out of life.

Distribution of fat in the abdomen (central obesity) is an important risk factor for chronic diseases. With increased abdominal fat, there is increased prevalence of glucose intolerance, insulin resistance, elevated blood pressure, and elevated blood lipids (leading to diabetes, hypertension, heart attack, and stroke). Central obesity is assessed by measuring the waist at the widest point just above the hips when relaxed. A waist circumference more than 40 inches (102 centimeters) in men and more than 35 inches (88 centimeters) in women indicates central obesity.

waist to hip ratio

Good nutrition may help you lower your risk
of some chronic diseases, have healthy pregnancies and healthy
babies, and reach and stay at a healthy body weight. Healthy
eating habits can help you feel your best—today and every day.

Я здесь считаю калории и меню составляю, очень удобно, а главное и нутришен репорт и они там показывают чего не хватает или что убрать нужно.

https://uhs.berkeley.edu/sites/default/ ... slides.pdf