15 foods with a bad reputation, which are actually good for us (Part One)

1. white rice

Some of the strongest nations in the world, including Japanese, eat rice with almost every meal of the day. Recent studies have shown that people, including white rice into weekly menu actually reduce the risk of becoming obese. It is true that white rice is processed from brown and lose some of their nutritional value, but some manufacturers enrich it with additional micronutrients, which are generally lost in the course of processing. Indeed, the surprise lies in the fact that the shell of bran of brown rice contains phytic acid - antinutrient that blocks the absorption of zinc and iron from food. Research published in Consumer Reports in 2012, showed that brown rice has a higher concentration of arsenic than in the white.

2. Eggs with yolks

Careful with the whole eggs and separate the yolks earnestly, because you know that they have too much cholesterol, but according to recent studies saturated fat, not dietary cholesterol, is the main culprit for the deterioration of the health of the cardiovascular system. One of the wines of unfair prosecution for damaging eggs is that in the morning, according to Western tradition are served with rich in saturated fat and extra fried, crispy bacon or sausage grease.

Study of early 2013 found that a protein-rich eggs create a greater sense of satiety and reduce appetite better throughout the day from carb cereal. Egg yolks are "gold" not only in color, and because adding 3 g of protein, vitamin D, vitamin B2 (riboflavin), vitamin B4 (choline) and selenium. Eggs are coincidentally gold standard protein, as found in large quantities all 9 essential amino acids.

3. coffee

You have many reasons not to give up your morning cup of joy. In addition to caffeine, which increases stamina, alertness and improves reflexes and concentration, laboratory tests show that coffee is the leading source of flavonoids in the Western diet. Flavonoids are a major class of antioxidants that improve heart health, protect cells from the damaging effects of free radicals and not only slowing down the aging process, but also protect against the development of some serious degenerative diseases, including Alzheimer's disease and Parkinson's disease. Aside from improving athletic performance and the speed when running and intensity when working with weights, coffee in moderation reduces the risk of type 2 diabetes and helps fight obesity, according to a set of medical research, quoted by New York Times in an extensive material in 2009 health experts all agree that moderate amounts of coffee - up to 3 cups daily wear sensitive health benefits without the risks are known to him.

4. pasta

If you opted out from white pasta because its high glycemic index, then we have good news for you. Pasta, spaghetti and macaroni made ​​from durum wheat by durum actually have glycemic index of 45-50, which is lower than the upper limit of 55, which means that this paste will cause peak blood sugar and ensure sustainable and prolonged satiety and steady release of energy. The key to the usefulness of the paste is not exceeding the portion of the 1 cup cooked pasta or 1 handful of dried product. For a balanced and nutritious meals, combine pasta from durum, spelled or spelled with vegetables, seafood or lean protein like chicken or tempeh and cover everything with tomato sauce with oregano and basil instead of greasy sauce with cream or melted cheese.

5. frozen vegetables

Frozen vegetables lose only around 5% of the vitamins, but research shows that contain more phytonutrients, antioxidants or even protein from their fresh counterparts as they are picked at the peak of ripeness and freezing is sealed their useful substances that would otherwise be lost every day after their separation and before they reached our table. Fresh fruit and vegetables is always a good option, especially if they come to you freshly picked from the manufacturer, but for winter frozen fruits and vegetables are a good option. Optimal period in which they kept a maximum of their beneficial ingredients 3-4 to 6 months.

6. alcohol

Here the bad reputation is also due to alcohol abuse with a high alcohol content of. Moderate consumption of beer and wine, which means one drink a day for women and two drinks for men has proven health benefits - reducing the risk of heart attack and others. cardiovascular disease, type 2 diabetes and some kinds of cancer. As much as strange it may sound, moderate alcohol consumption keeps the sharpness of thought processes in the course of aging and keep your brain healthy. Research University "Loyola" in Chicago in 2011, published on the website of Neuropsychiatric Disease and Treatment shows that moderate alcohol consumption reduces by 23% the risk of developing degenerative mental illnesses like Alzheimer's disease. Much of the beneficial effect of red wine and dark beers is due to the fact that they are rich in antioxidants.

7. beef meat

If you are not vegetarian or vegan, or you have not yet lost hope that red meat will actually help you lose some weight or strengthen your heart, you will be pleased to hear that moderate amounts of beef in the diet achieved just that. It is, however, pure lean beef with 10 grams of fat and no more than 4.5 g saturated in such portion of 100 g veal with a high concentration not only proteinogenic amino acids, but 10 essential vitamins minerals such as vitamin B-complexes, iron zinc, and their amounts are larger in animals grown without hormones or antibiotics grass-fed.

8. Cranberry juice

Perhaps you have stopped to drink fruit juices because few fruit content or large amounts of added sugar in them. And you're right. An important exception here is natural cranberry juice, which, thanks to its unique distinct health benefits worth attending in your diet. If you have a urinary tract infection, you may already know that cranberry juice is very effective in relieving their symptoms because of bacterial cleansing action. This makes it even better as a means to prevent such bacterial infections. The effect of the cranberries is due to the high content of proanthocyanidins (PACs) - unique flavonoids which prevent E.Coli bacteria to attach to the cells of the urinary tract, where they can multiply cause infection. Research in 2011 at the Polytechnic Institute "Worcester" showed that natural cranberry juice creates an effective protective biofilm on the lining of the urinary tract than proanthocyanidins extracted from the fruit in the form of tablets.

How alcohol affects your accomplishments?

The alcohol is a carbohydrate, but it is not converted into other carbohydrates such as glucose, and the fatty acid are more likely to be accumulated as fat in the body, even if you go to the gym.

So if you drink alcohol and go to the gym, the metabolism of fat is called into question.

Alcohol contains 7 calories per 1 g. A shot of gin has about 110 calories and a beer around 140-150 calories, 13 grams of carbohydrates and some vitamins and minerals.


The effect of alcohol

Since it is the most used narcotic in the world, alcohol affects the lives of many people. It is a depressant of the central nervous system and has the lowest effective dose that can cause death. This means that there is very little difference in the amount of alcohol It'll just get drunk and quantity that can kill you ... The reason why no even more dying because alcohol consists in the fact that the stomach in a moment to remove it with vomiting.

Acute alcohol intoxication causes tremors, anxiety and irritability, nausea, loss of mental function and dizziness (all this makes you so attractive to the opposite sex).

Chronic alcohol consumption leads to an internal destruction of the liver, heart, brain, muscle, and cancer.

Studies have shown that small amounts of alcohol may have the benefit of the body. For example, one beer or glass of wine. Darker beers and wines have more nutrients.

When it comes to fitness or sporting event, alcohol upset the balance and coordination as it affects the central nervous system. Strength and energy are also affected because the body is dehydrated, and muscle tissue may not work optimally.

conclusion

If you give money for supplements, they wasted money if you drink alcohol. Stop it!

Which foods are "energy vampires"

1. Energy drinks. They can give you a temporary boost of energy, but as soon as the effects of caffeine and other ingredients fall, you will feel more tired than ever. Research shows that caffeine itself loads much more efficient body with energy than energy drinks.

2. Sweets for breakfast: donuts, pancakes, waffles and so on. We all know that piece of chocolate is good for the brain, but the sugar and flour in large quantities are real enemies of energy. When a person consumes a lot of sugar, your body gets used, blood sugar rises. Then the brain stops producing orexin - the ingredient that makes you feel "on guard."

3. Fatty and fried foods. Foods with high fat content impair the proper functioning of the brain. Studies show that fatty foods can cause fatigue in the short term and impair cognitive function in the long term.

4. Red wine and alcohol. Doctors coincidentally recommended for older people who are having sleep problems, a glass of wine before bed. Alcohol is a potent depressant that can cause drowsiness. New research shows that alcohol can mess your sleep patterns and cause continuing fatigue. After a few drinks, a man falls into a deep sleep and misses the phases necessary to improve memory and alertness the next day.

5. Foods low in iron. Low levels of iron in the blood or the so-called anemia are the main culprit for fatigue especially in women. While there are several causes of anemia - from menstruation to a disease of the bone marrow, the low levels of iron are the main problem. In this case, it is recommended that the consumption of dark green foods such as kale, spinach and artichoke. Instead of a plate of rice, try lentils or chickpeas.

Foods that prevent weakening

According to some experts in nutrition, there are several types of products that will not only contribute to weight gain, but also to prevent the process of weight lossachieved at a normal rate.
These products act on the regulatory centers responsible for proper metabolism by interfering with their activities.

1. Bread and bakery products (bread, biscuits, cakes, muffins, etc.).
In your diet one should be limited to 1.2 slices of whole grain bread or servingpasta from durum wheat.
2. All oils, including vegetable.According to this group of scientists and plant oils can adversely affect the process of losing weight if they are unbearable for this organism.
3. Cheese.
It is always better to replace it with cottage cheese.
4. Sweet drinks.
Even with sweetener instead of sugar they can still confuse the weight loss process.
5. Margarine and different mayonnaise .
These foods are high in fat, and even low calorie versions of these are not able to reduce the risk of weight gain.
6. Meat - some species.
Fatty meats are taboo. The percentage of fat in normal and lean pork is over 30 per cent - so it must be eliminated when one wants to weaken. But as the body requires protein, you should consume: fish, especially sea, lean beef and white chicken meat.
7. High-fat dairy products should be forgotten, but dairy foods are now offering low fat and this problem is almost solved.
However, do not forget that low fat does not always mean low calorie!
8. Chocolate, ice cream and confectionery, including creams.
9. Vegetables and fruits with a high content of starch - potato, banana.
10. Alcohol.
Experts say that if even one of these 10 products is completely eliminated,personal weight will start to decline.

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Harmful Drinks

Whether you are trying to lose weight, maintain your weight or just want more - a healthy lifestyle and diet, you should be careful with the drinks and they are part of the game. 
 Fruit juices
Most of them are loaded with sugar (sweeteners), which is not at all healthy and diet. Drink fruit juice label, which says only 100% fruit juice.
 Coffee with cream (milk)
This drink can contain up to 800 calories and 170 grams of sugar. To reduce this, choose skim milk instead of sugar and saccharin.
  Flavored water
These waters contain artificial sweeteners. Select those that are labeled only contain natural flavors.
 Soda
The high consumption of soft drinks is associated with obesity worldwide. 
 Frozen mixed drinks 
These drinks are usually full of artificial colors, flavors and sweeteners. 
 "Healthy" fruit smoothies
Pre-made ​​fruit smoothies fast food does not always have real fruit and are full of sugar.
 Hard alcohol
After two drinks, the risk of obesity and other health problems increases. 
 Lemonade
It is better to do you do lemonade, than to buy because it has preservatives and artificial colors. Instead of sugar try honey to sweeten. 
 Sports drinks
Electrolytes are good when you sweat, but most of these drinks also have a lot of sugar and preservatives, you do not need. 
 Energy drinks 
You get a burst of energy, but it will be short, because it is the temporary effect of caffeine and sugar.

Diet to eliminate toxins from the body

Our bodies keep toxins from pesticides, herbicides and hormonal preparations which our food is processed. Factors predisposing liver and stomach and other organs to produce toxins are bacteria, viruses, excessive amounts of alcohol, coffee and other caffeine-containing drinks, smoking and certain medications.
If you are exposed to these factors or consume large quantities of cooked and processed foods, then you definitely need a cleansing of the body and give new life to your body. 

This diet is designed to remove toxins is suitable for implementation over a period of 1-2 weeks. Includes the bath adding aromatic oils of ginger, rosemary and oregano, as well as placing drops of lavender oil on the pillow for sleeping.
With this small change in habits will strengthen lymphatic activity in the body, which in turn increases sweating and acting diuretic. Thus strengthens the liver and intestines. All of these processes in the body to help the body get rid of unwanted toxins.
 Combining and following tips, you will help your body get rid of toxins:
1. Drink 2-3 liters of water (natural, mineral, purified) per day, fruit and vegetable juices, fruit tea.
2. Forget about the existence of alcohol.
3. Try to eat as much as possible fruits and vegetables. Eat them in the form of salads, juices, fresh, lightly steamed with olive oil, cooked, sprouted, dried yogurt (skim). Steaming is a perfect healthy way to prepare vegetables like potatoes is not only advisable to cook this way. Note that when you first begin to detoxify your body can suffer from mild headaches. In such cases, massaging her temples with lavender oil, and if the pain is more severe, you will need tranquility and rest. Try to sleep, and if the pain does not go away, however, take aspirin or paracetamol (but resort to drugs as a last resort).
4. Emphasize foods with low protein content such as peas, lentils, chicken, eggs and smaller amounts of red meat. Avoid pies, pastries and fried foods are harder to digest. Include in the diet possibly more nuts, soybeans, peas and lentils, which I mentioned above.
5. Make your small snacks during the day, but more often, preferably are nuts (not salted). They have great food in this case.
 After you finish your diet (try to apply it at least two weeks), the result will not be available immediately, but will start to feel better. It is desirable to further limit the amount of food which you consumed during the diet and focus on fresh fruits and vegetables. And let this become your new way of life ... It is recommended that the ratio is 80:20, where 80% of your diet is a healthy diet, while the remaining 20% ​​include culinary delights and "pampering", stating that your body will be able to keep up the fight against this amount.

 Foods included in the plan for detoxification and allowed for consumption:
- Fruit - fresh, frozen or canned (no additives, sweeteners and preservatives). The list includes apples, bananas, pears, oranges, grapefruit, pineapple, mango, kiwi, raspberries, blueberries, blackberries, strawberries, nectarines, peaches, cantaloupe, watermelon and more.
- Fruit juices - the best are homemade, stating that it will not contain sugar or other sweeteners or preservatives. If you buy juice, make sure that they are "natural" and "unsweetened".
- Vegetables - fresh, frozen or cooked without salt. The list includes carrots, onions, cabbage, pepper, mushrooms, broccoli, cauliflower, lettuce, zucchini, leeks, tomatoes, cucumbers.
- Bean and pea food - dried or cooked.
- Tofu
- Oats and oatmeal, rye products;
- Potatoes - in any form;
- Brown rice;
- Fresh fish - mackerel, cod, salmon, lobster, crab, trout, tuna and more. Avoid consumption of canned fish (mackerel, salmon, tuna). - Unsalted nuts - peanuts, almonds, cashews, hazelnuts, macadamias, pecans, pistachios and others.
- Unsalted seeds - sunflower or pumpkin;
- Natural popcorn - without sugar or salt;
- Natural yogurt;
- Olive oil and balsamic vinegar;
- Garlic, ginger and fresh herbs;
- Black pepper;
- Copper;
- Water - at least 2 liters a day (preferably mineral);
- Herbal and fruit teas.

 Permitted desserts:
- Fresh fruits;
- Natural yogurt with honey;
- Popcorn (no salt or sugar);
- Unsalted nuts and seeds.
  
Foods to avoid during a detox:
- Red meat, chicken or turkey and any sausages, burgers, pates;
- Milk, cheese, eggs, cream;
- Butter and margarine;
- Foods containing flour such as bread, croissants, cereals, cakes, tarts, biscuits, chocolates, desserts, cakes, etc.
- Chips, crackers, salted nuts;
- Chocolates, sweet (jam, fruit jellies, jams) and sugar;
- Processed, prepared, cooked and prepared sauces;
- Alcohol;
- Coffee and tea
- Sauces, pickles, salad dressings, mayonnaise;
- Salt;
- Soft drinks and juices soluble dietetic ones.

5 foods that interfere with sleep

If you have trouble sleeping, probably often wonder whether a midnight snack you will not come good? For many people the answer is "Yes", but you must be very careful what you eat in the wee hours of the day. Some foods interfere with restful sleep.
 Canned meats. Perhaps many of you are used to make a ham sandwich for a midnight snack. Ham, bacon, sausages and smoked meats, however, contain amino acids that trigger the production of chemicals in the brain that keep us from falling asleep. They stimulate the body and send a signal to the body that it is time to wake up.
 Chocolate. Do you drink a cup of hot chocolate at night? Watching TV or in bed with a book ... Beware of chocolate! Many people are sensitive to caffeine and even a little bit of sweet black will prevent sweet dreams. Chocolate also contains amino acids that stimulate brain activity.
 Energy drinks. Red Bull and other energy drinks are high in caffeine. They make us alert and full of energy. After a cup of energy drink very difficult to sleep.
 Tomato sauce, chili, pizza, and spicy foods. Digestive problems are a common cause of sleep problems. Many people do not make such a connection. Acidic and spicy foods can cause bad heartburn and bloating, which can prevent you from sleeping peacefully.
 Alcohol. If a glass of beer makes you feel more relaxed after dinner, you will find that it is only the beginning of the night trouble. Alcohol will dehydrate you and you need to drink more water. This is one of the main causes of repeated nighttime trips to the bathroom.