Avocados are a fruit, with fat at 77% of calories. They are an excellent source of potassium and fiber, and have been shown to have major benefits for cardiovascular health.
Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients as a glass of milk. It is a great source of vitamins, minerals, quality proteins and healthy fats.
- Dark Chocolate
Dark chocolate is high in fat, but loaded with nutrients and antioxidants. It is very effective at improving cardiovascular health.Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese. It is also loaded with antioxidants so much that it is one of the highest scoring foods tested, even outranking blueberries.Some of the antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidize.
- Fatty Fish
Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.If you can’t (or won’t) eat fish, then taking a fish oil supplement can be useful. Cod fish liver oil is best, it contains all the Omega 3 that you need, as well as plenty of Vitamin D.
- Chia seeds
Chia seeds are very high in healthy fats, especially an omega-3 fatty acid called ALA. They are also loaded with fiber and minerals, and have numerous health benefits such as lowering blood pressure and having anti-inflammatory effects
- Extra Virgin Olive Oil
Extra virgin olive oil has many powerful health benefits, and is incredibly effective at improving cardiovascular health. It has been shown to lower blood pressure, improve cholesterol markers. Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.
- Whole Eggs
New studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people. Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need. They even contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don’t get enough of. Eggs are also a weight loss food. They are very fulfilling and high in protein, the most important nutrient for weight loss.
1 kg beef sirloincut in thin strips
4 cups broccoli florets
1/2 cup chicken broth
2 tablespoons soy sauce low sodium
2 tablespoons apple cider vinegar vinegar
2 tablespoons ginger minced
2 cloves garlic minced
1 1/2 teaspoons chili paste optional
2 teaspoons sesame oil
salt and pepper to taste
Zucchini Noodles to serve with
Pre-heat a large wok or sauté pan over medium-high heat. Sprinkle the beef with salt and pepper to taste on each side. Spray pan with cooking spray and place beef in pan to sear. Cook until golden brown on both sides, turning once after about 2-3 minutes. Remove beef from pan, set aside.
While the beef is cooking, whisk together the sauce: chicken broth through sesame oil).
Add the broccoli to the hot pan and sprinkle with a pinch more of salt and pepper to taste. Pour in the sauce and bring mixture to a boil. Cover pan and reduce heat to low to steam the broccoli until bright green, about 5-6 minutes.
Remove lid and add in reserved beef and any juices that have formed. Heat for another 2 minutes before serving as is or over Zucchini noodles
Medicine has a lot of unnatural ingredients therefore it is always best to try some of the natural remedies especially to prevent cold and flu . I just love this natural antibiotic recipe . NB THIS RECIPE IS NOT MEANT TO CURE ANY DISEASE PLEASE SEEK DOCTORS ADVICE FIRST.
- 1 garlic clove
- 2 tbsp honey
- 2 tbsp ginger powder
- 1/2 tbsp ground chili peppers
- 1/2 tbsp cinnamon
- 1 Lemons fresh lemon juice
Add the crushed garlic, ginger powder, chill powder and cinnamon to the lemon juice. Now, mix all ingredients together and add the honey in the end. Let it rest for 3 hours on room temperature. Keep it in a glass container and store it in the fridge.
Every morning, before you eat, take 1 tsp of the syrup. If you already have a cold, take 1 tsp of the syrup, but three times a day, also before eating. You will notice the difference very soon.
The following recipe will help you fight a cough. You can choose to use freshly squeezed pineapple juice or you also use already made juice with high amounts of pineapples. ( try to avoid store bought pineapple juice with sugar)
- 250 ml of fresh pineapple juice
- 1 tablespoon of honey
- A piece of ginger root (about 7 inches long, grated)
- 1/4 cup freshly-squeezed lemon juice
- Half a teaspoon of cayenne pepper
How to make it:
Mix all ingredients together.
Then, take a quarter cup of it 2 to 3 times per day, just until your cough stops.
Don’t throw out lettuce that has gotten a bit limp and soggy. With a little help from lemon juice, you will be able to use it in a salad instead! Add the juice of half a lemon to a bowl of very cold water. Put the lettuce in the water and refrigerate for one hour. Dry the lettuce a bit with a paper towel and you are good to go!
Freshen the Fridge
Remove refrigerator odors with ease. Dab lemon juice on a cotton ball or sponge and leave it in the fridge for several hours to absorb odors. Make sure to toss out any malodorous items that might be causing the bad smell and improve the effectiveness of the lemon juice.
High Blood Pressure
Squeeze half a lemon into a glass of water and drink three to four times per day to lower your blood pressure. For best results, you can squeeze the lemon into a warm cup of water and drink it first thing in the morning on an empty stomach. Drinking the lemon water can reduce the effect of nausea and dizziness.
Prevent Cauliflower From Turning Brown
Cauliflower tends to turn brown with even the slightest cooking. You can make sure the white vegetables stay white by squeezing a teaspoon of fresh lemon juice on them before heating.
Lemon water can reduce phlegm; and can also help you breathe properly and aids a person suffering with asthma. The vitamin C in lemons can also help with long-term respiratory disorders
Treating Arthritis and Rheumatism
Lemon is a diuretic, meaning it assists in the production of urine and helps to reduce inflammation by flushing out toxins and bacteria while also giving you relief from arthritis and rheumatism.
Fruit and Vegetable Wash
You never know what kind of pesticides or dirt may be lurking on the skin of your favorite fruits and vegetables. Slice your lemon and squeeze out 1 Tablespoon of lemon juice into spray bottle. The lemon juice is a natural disinfectant and will leave your fruits and vegetables smelling nice too.
Keep Guacamole Green
You’ve been making guacamole all day long for the big party, and you don’t want it to turn brown on top before the guests arrive. The solution: Sprinkle a liberal amount of fresh lemon juice over it and it will stay fresh and green. The flavor of the lemon juice is a natural complement to the avocados in the guacamole. Make the fruit salad hours in advance too. Just squeeze some lemon juice onto the apple slices, and they’ll stay snowy white.
Lemon juice with a few teaspoons of hot tea added is the treatment of a sophisticated New York bartender, for those who suffer with hangover headaches–and from headaches due to many other causes. He converts his customers to this regimen, and weans them away from drug remedies completely.
Digestive problems are the most common ailments but warm water and lemon juice is the solution to most digestive problems. Lemon juice helps to purify the blood, reduces your chances of indigestion, constipation, eliminates toxins from the body, adds digestion and reduces phlegm.
Reduce Asthma Symptoms
In addition to a general detoxifying diet, 2 tablespoons of lemon juice before each meal, and before retiring can reduce asthma symptoms.
Made this lovely crumbed baked hake for hubby and he loved it so much i just had to share the recipe with all of you! Give it a go and tell me what you think.
4 pieces hake fish
Kellogg corn flakes bread crumbs
125 ml oat flour
salt and pepper
15 ml olive oil or coconut oil
- in a plate add the flour and mix with salt and pepper
- in another medium bowl add the 2 eggs and whisk lightly
- in a large bowl add the Kellogg corn flakes bread crumbs
- start by dipping the fish into the flour, then the eggs, then cover in bread crumbs
- repeat step 4 until all the fish is covered in bread crumbs
- rub an oven pan in olive oil and lay the fish in the pan
- bake until crispy
serve with lemon wedges, fat free cottage cheese and some mixed veggies.
Out of healthy ideas for dinner? Try this Yummy juicy stuffed chicken breast recipe . so quick and easy and the family will love it too!!!
4 chicken breasts
2 cups spinach (fresh or frozen)
1/2 an onion chopped
1 teaspoon garlic
125 ml mushrooms chopped
100 ml fat free cottage cheese
5 ml parsley
5 ml Origanum
5 ml lemon and herb spice
30 ml tomato paste
pinch salt and pepper
20 ml olive oil/ coconut oil
- in a pan (on medium heat) add the olive oil and fry onions until soft
- add garlic, mushrooms, parsley, origanum , salt and pepper, fry until mushrooms are cooked
- add the cooked spinach and cottage cheese, mix well and take off heat
- turn oven on 180°C
- cut the chicken breasts in half
- scoop some of the spinach stuffing into the chicken and secure with a toothpick
- mix the 5 ml oil , tomato paste and lemon and herb spice
- cover the stuffed chicken breast in the tomato paste combo
- lay the chicken breast in a oven pan
- cover the pan in foil
- put in oven for 25 min or until cooked
- OPTIONAL _ add some cheese on top and melt.
- Serve with a fresh salad
please look for 99% tomato paste, not tomato sauce as it contains loads of sugar.
Breastmilk provides just the right proportion of essential nutrients, vitamins, proteins, fats and antibodies to help your baby’s body and brain develop.
What’s amazing is that it also can adapt its composition to meet your baby’s needs as they get older or become sick. Breastfed babies have a greater sense of taste and smell because breast milk changes flavor based on the mother’s diet. Just as importantly, your baby thrives emotionally because skin-to-skin contact with mom creates a strong bond and sense of security.
Breastfed Babies Benefits-
- Get sick less and have a lower risk of allergies
- Have a lower risk of obesity and Types 1 and 2 diabetes
- Have a lower incidence of SIDS (Sudden Infant Death Syndrome)
- Have a reduced risk for ear infections and gastroenteritis
- Are on a path to optimal brain development
- Get nutrients that help strengthen and develop their immature immune system in a way no other substance can
- Respond better to immunizations against Polio, Tetanus, Diphtheria, and Haemophilus influenza
- Have optimal oral development because of their jaw movements and nutrients in breastmilk decrease the risk of tooth decay
- Are protected against respiratory infections including those caused by rotaviruses
- Are less likely to be hospitalized with pneumonia or bronchiolitis, and have a decreased risk of lower respiratory tract infections
- Have been associated with a slightly enhanced performance on cognitive development tests
Breastfeeding provides health benefits for mothers beyond emotional satisfaction.
- Mothers who breastfeed recover from childbirth more quickly and easily. The hormone oxytocin, released during breastfeeding, acts to return the uterus to its regular size more quickly and can reduce postpartum bleeding.
- Studies show that women who have breastfed experience reduced rates of breast and ovarian cancer later in life.
- Some studies have found that breastfeeding may reduce the risk of developing type 2 diabetes, rheumatoid arthritis, and cardiovascular disease, including high blood pressure and high cholesterol.
- Exclusive breastfeeding delays the return of the mother’s menstrual period, which can help extend the time between pregnancies. Exclusive breastfeeding can provide a natural form of contraception if the mother’s menses have not returned, the baby is breastfeeding day and night, and the baby is less than sixmonths old
Having enough vitamin D is important for a number of reasons, including maintaining healthy bones and teeth; it may also protect against a range of conditions such as cancer and diabetes.
Vitamin D has multiple roles in the body, helping to:
- Maintain the health of bones and teeth.
- Support the health of the immune system, brain, and nervous system.
- Regulate insulin levels and aid diabetes management.
- Support lung function and cardiovascular health.
- Influence the expression of genes involved in cancer development.
What is vitamin D?
Despite the name, vitamin D is considered a pro-hormone and not actually a vitamin.
Vitamins are nutrients that cannot be created by the body and therefore must be taken in through our diet.
However, vitamin D can be synthesized by our body when sunlight hits our skin.
It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows most people to produce sufficient vitamin D, but vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter
Symptoms of vitamin D deficiency
Symptoms of vitamin D deficiency may include:
- Getting sick or infected more often.
- Painful bones and back.
- Depressed mood.
- Impaired wound healing.
- Hair loss.
- Muscle pain.
Vitamin D food sources
Sunlight is the most common and efficient source of vitamin D. The richest food sources of vitamin D are fish oil and fatty fish. Here is a list of foods with good levels of vitamin D:
- cod liver oil, 1 tablespoon
- herring, fresh, raw
- swordfish, cooked
- raw mushrooms, 1 cup
- salmon, sockeye, cooked
- sardines, canned
- fortified skim milk, 1 cup
- tuna, canned in water, drained
- egg, chicken, whole large
With the winter season in full swing, everybody is worried about getting sick. The best way to prevent this is by boosting your immune system. I don’t know about you but I am no fan of pills so these top immune boosting foods will do the trick.
1. Citrus Fruit AKA Vitamin C
Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells These are key to fighting infections.
Popular citrus fruits include:
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Try my morning cuppa recipe for an extra boost of Vitamin C.
Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients. Garlic helps to prevent and reduce the severity of common illnesses like the flu and common cold. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger has been used for centuries to reduce inflammation and treat inflammatory conditions.Ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.
Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are pre-flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits instead. Yogurt can also be a great source of Vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating osteoarthritis . Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.