Showing posts with label top. Show all posts
Showing posts with label top. Show all posts
Thursday, March 12, 2015
The Top Ten Vegetarian Recipes of 2013 from Kalyns Kitchen and a few Honorable Mentions
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| Out of all the vegetarian recipes posted on Kalyn's Kitchen during 2013, these are my picks for the top ten! |
I love this time of year when blogs start posting their Best of the Year posts, and I've been doing best recipes posts on Kalyn's Kitchen since 2007! My standards are always high about what makes it on the blog, so every year I have a hard time narrowing it down to ten. But this year after I went through the monthly archives and bookmarked the recipes I had especially loved this year, I had 52 recipes bookmarked! That's when I decided to do a series of best recipes posts, starting off with The Top Ten Vegetarian Recipes of 2013. (Stay tuned from now until the end of the year for The Top Ten Recipes with Meat, Poultry, and Fish for 2013, The Top Ten Slow Cooker Recipes of 2013, and Ten Favorite Phase One Recipes from Other Bloggers.)
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Wednesday, March 11, 2015
Top 10 Foods for Healthy Vision
What we breathe, drink and eat helps us maintain our biochemical composition and our body functions. Water, not strictly considered a food, should be the most important constituent in our diet and we should drink six glasses of filtered water a day while minimizing caffeinated and sugar-laden drinks. With the degradation of the soil, contaminated with pesticides and manufacturing chemicals, as well as processed food, we must be selective in terms of the foods we eat.
Here, then, are my top recommendations for food for sight:
Cold water fish
(sardines, cod, mackerel, tuna) Cold water fish are an excellent source of DHA, which provides structural support to cell membranes, and is recommended for dry eyes, treatment for macular degeneration, and sight preservation.
Spinach, kale and green leafy vegetables
These plants are rich in carotenoids, especially lutein and zeaxathin. Lutein, a yellow pigment, protects the macula from sun damage and from blue light.
Eggs
Eggs are rich in cysteine, sulfur, lecithin, amino acids and lutein. Sulfur-containing compounds protect the lens of the eye from cataract formation.
Garlic, onions, shallots and capers
These items are also rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye, and the whole body.
Soy
Low in fat, rich in protein, soy has become a staple in vegetarian diets. Soy contains essential fatty acids, phytoestrogens, vitamin E and natural anti-inflammatory agents.
Fruits and vegetables
Our mothers always told us about these — they were right. Fruits and vegetables contain vitamin A, C, and E and Beta-carotene. The yellow vegetables, such as carrots and squash, are important for daytime vision.
Blueberries and grapes
These foods contain anthocyanins, which improve night vision. A cup full of blueberries, huckleberry jam, or a 100 mg bilberry supplement should improve dark adaptation within 30 minutes.
Wine
Wine, known to have a cardio-protective effect, has many important nutrients, which protect vision, heart and blood flow. Needless to say, moderation is always important.
Nuts and berries
These are nature’s most concentrated food sources. Grains, such as flaxseed, are high in the beneficial Omega-3 fatty acids, which help lower cholesterol and stabilize cell membranes.
Virgin olive oil
This is a mono-unsaturated oil, and is a healthy alternative to butter and margarine.
Saturday, March 7, 2015
Diet Tips Top 20 weight loss hacks Part 2 of 2
The greatest journey starts begins with a single step. The journey towards our own best bodies is just the same.
Its a daily decision to take those small steps towards where we want to be. The good news, with this, is that you can take a step back here and there and still be moving in the right direction.
It may not be the fastest way to reach your goal but its the most likely way to sustain the pace in the long run.
Without further ado, here are 20 top tweaks to lose weight and keep it lost.
11. Incorporate greens into your day. Every day.
Blend em, juice em, fry em, eat em. Greens are a no brainer and pretty much the one thing every health professional agrees we need more of – to be healthy and if we want our bodies to look their best.
Low in calories but high in nutrients, they help keep us full and give our bodies the fuel they need to be lean, mean efficient machines theyre meant to be.
12. Keep a food journal and be utterly honest in it
I know, it can seem like a waste of precious time and surely you already know what and how much you eat, dont you? In fact many of us would be surprised to see the unconscious extra calories we consume.
A diary – which is easiest if we write (or type it) as we go – is a simple (and free) way to create awareness about what were really eating. Research also shows that they can be a key component in losing extra weight.
13. Enjoy healthy monounsaturated fats like avocado, nuts, olive oil and tuna
Its about time the "fat makes you fat" myth has been debunked. An abundance of researchshows that "good" fats help reduce heart disease, lower cholesterol levels and have other health benefits when they replace saturated fats in the diet. Increasing your fat intake can actually help weight loss.
14. Remember that there can be too much of a good thing and keep an eye on your portion sizes
Dietitian Susie Burrell says she sees many healthy, fit individuals doing their very best to eat well. "But such an intense focus on including as many healthy foods in the diet as possible has resulted in ... a calorie overload".
She says were looking for a couple of serves a day of healthy fats. One serve translates into 100-150g of oily fish, ¼ of an avocado, a handful of nuts or seeds and a couple of teaspoons of oil.
15. Have occasions when you indulge in your favourite foods and enjoy them without guilt
Simply, if we have a little flexibility with food and can include our favourite things then we will have more staying power. Some research even suggests indulging once a week can aid your weight loss efforts. http://greatist.com/health/cheat-days-explained
16. Prioritise sleep
Getting enough sleep (and this will vary from person to person, but tends to be at least 7 to 8 hours a night) impacts metabolism, weight, mood and cardiovascular health among other things. So for your health, fitness and sanity, its worth making time to save time.
17. Up the ante on your water intake and have a jug or flask with you wherever you go
Most adults lose about 2.5 to 3 litres of water a day. Most of us also dont drink enough to replenish what we lose and not only is it vital, it keeps our skin in spanking condition, carries nutrients and oxygen to cells, and can also even help us lose weight. So bottoms up.
18. See a doctor and get the support you need if you have health concerns
There are various medical reasons why those who are eating right and acting right may not be losing weight. So, if you feel like something is not right dont shut up and put up.
19. Take time out to rest, recover and spend in nature
"Nature is fuel for the soul." While standing in the grass and "earthing" might sound a little hippy, being in nature also energises us, improves our immunity and gives us a heightened sense of wellbeing.
20. Practise self-compassion
We dont get it right every step of the way and sometimes we slip and fall into the tub of ice cream, miss a workout or get screamingly drunk. If we can be gentle with ourselves and resolve to keep guiding ourselves back on track this will help us stay the course. Research shows self-compassion may just be the most important life skill and helps us develop resilience, courage and energy.
By Sarah Berry
Source: http://www.canberratimes.com.au/lifestyle/diet-and-fitness/top-20-weight-loss-hacks-20150112-12l0bm.html
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