You are what you eat

Vitamins for Women: What to Take and When

Article copied from here. 

A woman who's still menstruating needs different vitamins than a woman who is post-menopausal. And as you get older, taking a multivitamin is probably a good idea.

Vitamins for Women: What You Need
Our bodies are like fine cars. You can’t put regular gas in a Porsche and expect it to run well. For that reason, you should consider adding the following nutrients to your diet:

• Calcium. As you age, your bone mass decreases and you need more calcium to lower your risk of osteoporosis. You typically need 1,000 to 1,500 milligrams of calcium daily, depending on how old you are. You can reach this daily requirement by consuming dairy products (preferably fat-free), drinking pure orange juice that has been fortified with calcium, or taking calcium supplements.
• Vitamin D. As you get older, you lose some of your ability to convert sunlight into vitamin D, and without vitamin D, your body can't use calcium. Also, using sunscreen to protect yourself from skin cancer means shutting out some of the vitamin D you'd get from just being outside in the sun. To compensate for this loss, older women might consider taking a multivitamin containing both vitamin D and calcium. To help you understand how much vitamin D you need each day, consider this: A glass of milk provides about 100 international units (IU) of vitamin D. If you’re over 50, you should be getting 400 IU daily; over 70, you need 600 IU.
• Iron. If you’re still menstruating, you need to be sure you're getting an adequate amount of iron in order to prevent anemia. “Food sources are a good starting point, but you may need supplements,” says Skolnik. You’ll find iron in meat, poultry, beans, eggs, and tofu. “It’s important to pair your iron-rich meals with foods that contain vitamin C, like orange juice or citrus fruits, because vitamin C helps increase iron absorption," Skolnik says. If you are a woman past menopause you need less iron, so unless your doctor recommends an iron supplement, you should look for a multivitamin without iron.
• Folic acid. Women who are pregnant or trying to become pregnant need to get more folic acid; it has been shown that low levels of this B vitamin can lead to birth defects in the baby affecting the brain and spinal cord. In addition to supplements, folic acid can be found in orange juice, beans, and green vegetables, and in foods such as breads and flour that have been fortified with it.
• Beta-carotene. Skolnik says that antioxidants — cancer-fighting substances like beta-carotene and vitamin C — help defend your body against cell damage. "Food sources are best for beta-carotene, and they include carrots, apricots, papaya, cantaloupe, pumpkin, sweet potatoes, and mangoes.” In other words, look for the color orange when you're in the produce aisle.
• B6 and B12. Like vitamin D, vitamin B12 is not processed as well by older women and may be one vitamin to consider taking in supplement form, perhaps through a multivitamin. Both B vitamins are very important as you grow older. "Vitamin B6 helps with red-blood cell formation and vitamin B12 helps with nerve-cell and red-blood cell development," Skolnick says. These vitamins can be found in a wide variety of healthful foods; following basic food pyramid recommendations is a good way to make sure you get enough of each. As an example, Skolnick says "you can get a day's supply of vitamin B12 by eating one chicken breast, one hard-boiled egg, a cup of plain low-fat yogurt or one cup of milk, plus one cup of raisin bran."
• Omega-3 fatty acids. These acids have been shown to act like natural anti-inflammatory substances in the body. They may also be important in helping to keep your heart healthy. As a woman gets older, her levels of estrogen decline, and that puts her at greater risk for heart disease, Skolnik says. Fatty fish, like salmon and tuna, is a great source of omega-3 fats, and pure orange juice is often fortified with omega-3s. Or, she adds, “Taking fish oil capsules is an excellent way to make sure you target these important fats."

 

Nine foods you should never eat again

ALL MATERIAL IN THIS POST COPIED FROM here. I own no rights to the material in this blog. Like the True Activist Facebook page here.

With so much misinformation out there about food and how it affects human health, making healthy food choices for you and your family can be difficult and confusing. There are a number of specific foods; however, that you will want to avoid in almost every circumstance because they provide virtually no health benefits while posing plenty of health risks. Here are nine foods you should never eat again if you care about preserving your long-term health:

1) White bread, refined flours. By definition, white bread and refined flours in general are toxic for your body because they have been stripped of virtually all vitamins, minerals, fiber, and other important nutrients. Because of this, the body does not know how to properly digest and assimilate these so-called foods, which can lead to health problems. Refined white flour has also been bleached with chlorine and brominated with bromide, two poisonous chemicals that have been linked to causing thyroid and organ damage. (http://drlwilson.com/ARTICLES/BREAD.htm)

2) Conventional frozen meals. Most conventionally-prepared frozen meals are loaded with preservatives, processed salt, hydrogenated oils and other artificial ingredients, not to mention the fact that most frozen meals have been heavily pre-cooked, rendering their nutrient content minimal at best (especially after getting microwaved again at home). With the exception of a few truly healthy frozen meal brands such as Amy’s and Organic Bistro, most frozen meals are little more than disease in a box, so avoid them in favor of fresh foods. (http://www.4us2be.com)

3) White rice. Like white bread, white rice has been stripped of most of its nutrients, and separated from the bran and germ, two natural components that make up rice in its brown form. Even so-called “fortified” white rice is nutritionally deficient, as the body still processes this refined food much differently than brown rice, which is absorbed more slowly and does not cause the same spike in blood sugar that white rice does. (http://globalnaturopath.com)

4) Microwaveable popcorn. This processed food is a favorite among moviegoers and regular snackers alike, but it is one of the unhealthiest foods you can eat. Practically every component of microwaveable popcorn, from the genetically-modified (GM) corn kernels to the processed salt and preservative chemicals used to enhance its flavor, is unhealthy and disease-promoting. On top of this, microwaveable popcorn contains a chemical known as diacetyl that can actually destroy your lungs. If you love popcorn, stick with organic kernels that you can pop yourself in a kettle and douse with healthy ingredients like coconut oil, grass-fed butter, and Himalayan pink salt. (http://www.naturalnews.com)

5) Cured meat products with nitrates, nitrites. Deli meats, summer sausage, hot dogs, bacon, and many other meats sold at the grocery store are often loaded with sodium nitrite and other chemical preservatives that have been linked to causing heart disease and cancer. If you eat meat, stick with uncured, nitrite and nitrate-free varieties, and preferably those that come from organic, grass-fed animals. (http://www.naturalnews.com/028824_processed_meat_heart_disease.html)

6) Most conventional protein, energy bars. By the way they are often marketed, it might seem as though protein and energy bars are a strong addition to a healthy diet. But more often than not, these meal replacements contain processed soy protein, refined sugar, hydrogenated fat, and other harmful additives that contribute to chronic illness. Not all protein and energy bars are bad, of course — Thunderbird Energetica, Organic Food Bar, Boku Superfood, Vega Sport, PROBAR, and Zing all make healthy protein and energy bars. Just be sure to read the ingredient labels and know what you are buying.

7) Margarine. Hidden in all sorts of processed foods, margarine, a hydrogenated trans-fat oil, is something you will want to avoid at all costs for your health. Contrary to popular belief, butter and saturated fats in general are not unhealthy, especially when they are derived from pastured animals that feed on grass rather than corn and soy. And if animal-based fats are not for you, stick with extra-virgin coconut oil or olive oil rather than margarine. (http://www.naturalnews.com/027865_saturated_fat_health.html)

8) Soy milk and soy-based meat substitutes. One of the biggest health frauds of modern times, the soy craze is a fad that you will want to skip. Besides the fact that nearly all non-organic soy ingredients are of GM origin, most soy additives are processed using a toxic chemical known as hexane, which is linked to causing birth defects, reproductive problems, and cancer. Soy that has not been fermented is also highly estrogenic, which can throw your natural hormone balance out of whack. (http://www.naturalnews.com/026303_soy_protein_hexane.html)

9) “Diet” anything. Many so-called “diet” products on the market today contains artificial sweeteners like aspartame (Equal) and sucralose (Splenda), both of which are linked to causing neurological damage, gastrointestinal problems, and endocrine disruption. Many diet products also contain added chemical flavoring agents to take the place of fat and other natural components that have been removed to artificially reduce calorie content. Instead, stick with whole foods that are as close to nature as possible, including high-fat foods grown the way nature intended, and your body will respond surprisingly well. (http://www.naturalnews.com)

Sources for this article include:

http://www.rd.com/slideshows/15-foods-you-should-never-buy-again/

For the article "/ FOODS YOU SHOULD NEVER BUY AGAIN, click here. 

♥ PAPAYA

★ LIMONE

Photo copyright: Tina Puksic

Ali ste vedeli, da limone pripomorejo k bolj gladki, sijoči koži?

Limone vsebujejo visoko stopnjo antioksidantov, vitamina C in citronsko kislino - ta trio ne le ojača imunski sistem ampak prav tako zviša proizvajanje kolagena za napeto in mladostno kožo. Vitamin C lahko tudi pomaga, da izginejo madeži na koži. 
Ostali del teksta v angleščini. 

Lemons contain a high dose of antioxidants, Vitamin C and Citric Acid ~ this trio not only boosts your immune system, but also increases collagen production for plump, youthful skin. Vitamin C can also help clear up blemishes, and even help with scarring when applied topically!
Starting your day with a glass of your metabolism boosting Meta D or a vitamin bomb shot is an absolute must!

Here are the top 3 reasons to add a little squeeze of lemon to your water or tea:

1. Smooth, Glowing Skin! Lemons contain a high dose of antioxidants, Vitamin C and Citric Acid ~ this trio not only boosts your immune system, but also increases collagen production for plump, youthful skin. Vitamin C can also help clear up blemishes, and even help with scarring when applied topically!

2.  Helps with Weight Loss! A little lemon water before meals reduces hunger, helps with digestion and also contributes to detoxification by aiding liver function.

3. Gives you Energy & Helps you Concentrate! The scent of lemons has been said to increases alertness and boost your energy!

The best way to get your fix? Make a batch of Zesty Spa Water below to enjoy throughout the day, just squeeze half a lemon in a glass of water or add a little citrus love to your raw green and steamed veggies!

Zesty Spa Water

~ 1 Liter of Water

~ Juice of 3 Lemons

~ 2 packets of Stevia

~ A handful of Fresh Mint

Mix all ingredients together and keep in the fridge for a refreshing treat any time. Or take it on the go and sip throughout your day for a nice little boosts while running errands, school, work or at the gym!

Torej - vsak dan v vodo malo limone in to je to. :)

Text taken from here.

Nevarnosti svežih sokov

ALL MATERIAL IN THIS POST COPYRIGHTED BY Ljekovito Bilje i Ljekovite Trave | Zdrava Ishrana. Visit their website here, and like them on Facebook here.

Opasnosti od svježih sokova

Liječenje biljem: Svježi sokovi od voća i povrća

Mnogi ljudi misle da su svježi sokovi dobri u svim količinama i bezopasni. Međutim, to nije tako. Isti sok može pomoći jednoj osobi, a naštetiti drugoj. Svježi sokovi su loš izbor kod nekih bolesti. Dakle, ako imate peptički ulkus, gastritis ili pankreatitis ne smijete piti sok od limuna, naranče, jabuke, ribizla ili brusnice. Oni sadrže mnoge organske spojeve, koji povećavaju kiselost želuca, što može izazvati žgaravicu i bol.  Konzumaciju soka od grožđa treba ograničiti ako imate dijabetes. Ona sadrži previše glukoze i kalorija. Također, nije poželjno piti previše soka od grožđa, ako imate sindrom iritabilnog kolona. Zapamtite, mnogi svježi sokovi imaju laksativna svojstva. Dakle, ako patite od proljeva, trebali biste ih razrijediti s vodom i piti malo po malo. Kako bi dobili potrebne vitamine, ne morate piti litre soka na dan. Takvi eksperimenti mogu samo oštetiti organizam. Razumna količina je od nekoliko žlica do 3 čaše dnevno, ovisno o vrsti soka. Postoji mišljenje da sok ne može biti pripremljen uz pomoć električnih sokovnika, jer se vitamini uništavaju u kontaktu s metalom. To je djelomično točno. Ako pripremite sok koristeći bakinu metodu, uz pomoć ribeža i gaze, gubitak vitamina je još uvijek neizbježan.  Svježi sokovi od voća i povrća se nadopunjuju na odličan način. Voćni sokovi su bogatiji šećerima i vitaminima, a sokovi od povrća mineralnim solima. Bolje je piti sokove 30 do 40 minuta prije obroka ili tijekom pauze između obroka. Ako pijete sokove od slatkog voća poslije ručka, može povećati fermentaciju u crijevima i trbuhu, te izazvati nadutost. Morate piti svježe sokove odmah nakon što ih pripremiti. Čak i kratkoročno držanje u frižideru smanjuje ljekovite vrijednost soka, iako njegov okus može ostati isti.

MRKVA

Svježi sok od mrkve je kralj sokova od povrća. On sadrži mnogo beta-karotena, vitamina B, kalija, kalcija, kobalta i drugih mineralnih tvari. Sve to čini sok od mrkve posebno zdravim za djecu, za osobe sa slabim imunitetom i problematičnom kožom. Beta-karoten je vrlo dobar za vid. Međutim, morate jesti masniju hranu odmah nakon što popijete sok od mrkve, jer se na taj način bolje asimilira. Salata, začinjena biljnim uljem je najbolja varijanta.  Nemojte piti previše soka od mrkve. Višak beta karotena preopterećuje jetru, a koža može dobiti žućkast ton. Nemojte piti više od 0,5 litre soka od mrkve dnevno. Svježi sok od mrkve izbjegavajte ako imate peptički ulkus i proljev.

REPA

Sok od repe sadrži mnogo šećera, vitamina С, В1 i В2. Također sadrži mnogo kalija, željeza, mangana. Visoke razine magnezija pridonose normalizaciji živčanog sustava, kod naprezanja, preopterećenja i nesanice. Ovaj sok također poboljšava pokretljivost crijeva, što je razlog zašto je dobar lijek za zatvor.  No, svježi sok od repe također sadrži štetne spojeve, koji se uništavaju u kontaktu sa zrakom. Dakle, prije pijenja trebate ga držati u hladnjaku 2-3 sata. Nažalost, neki ljudi ne mogu piti sok repe. Ponekad uzrokuje mučninu, povraćanje, vrtoglavicu, žgaravicu i opću slabost.  Morate se naviknuti na koncentrirani sok od repe, malo po malo, počevši od jedne žlice dnevno. Prije pijenja, razrijedite ga sa prokuhanom vodom. Možete ga miješati sa sokovima od mrkve, kupusa, jabuke, šljive ili bundeve. Ako imate bubrežne bolesti, peptički ulkus ili bolest dvanaesnika, sok od repe se ne preporučuje.

RAJČICA

Sok od rajčice stimulira probavu i smanjuje rizik od raka. Vrlo je koristan za trudnice i dojilje. Sadrži malo kalorija i to je razlog zašto ga ljudi sa viškom kilograma mogu piti. Svježi sok sadrži fitoncide, suzbija fermentaciju i truljenje u crijevima.  Pijte sok od rajčice 20-30 minuta prije obroka, jer povećava sposobnost želuca i crijeva za probavu hrane. Dodavanje soli smanjuje ljekovita svojstva soka. Umjesto soli možete dodati češnjak, peršin ili komorač. Sok od rajčice se ne preporuča kod gastritisa, peptičkog ulkusa, pankreatitisa i kolecistitisa.

KUPUS

Sok od kupusa sadrži lako probavljive ugljikohidrate, vitamin С, folnu kiselinu i aminokiseline. Također sadrži kalij, natrij, kalcij, magnezij i željezo. Topao se koristi kao lijek protiv peptičkog ulkusa i bolesti dvanaesnika. Preporuča se koristiti topao sok od svježeg kupusa za grgljanje. Osim toga, sok od kupusa otežava pretvorbu ugljikohidrata u masti, a to je razlog zašto je koristan pretilim osobama. Možete ga piti 30 minuta prije obroka i između obroka nekoliko puta dnevno. Bez obzira na činjenicu da sok od kupusa ima ljekoviti učinak na želučanu sluznicu, nepoželjno ga je piti ako imate gastritis i peptički ulkus.

BUNDEVA

Sok od bundeve sadrži saharozu, zdrave pektine, kalij, magnezij i željezo. Također sadrži i vitamine С, В1, B2, В6, Е i beta karoten. Sok od bundeve poboljšava probavu. Preporučuje se za osobe s kardiovaskularnim bolestima.  Sok od bundeve je posebno dobar za bubrege i bolesti jetre. Pijte pola čaše jednom dnevno. Ako imate problema s nesanicom preporučuje se popiti čašu soka od bundeve s medom prije odlaska u krevet.

JABUKA

Jabuka sadrži mnogo vitamina C, kalija, kalcija, željeza i cinka. Dobra je kod ateroskleroze, bolesti jetre, mokraćnog mjehura, bubrežnih bolesti. Pektin iz kašastog soka od jabuke normalizira rad crijeva. Visoki šećer i organski spojevi pridonose brzoj obnovi energije nakon fizičkog opterećenja.  Možete piti sok od jabuke, bez opasnosti za zdravlje u prilično velikim količinama, do 1 litre na dan. Svježi sok od jabuka se ne preporuča kod gastritisa, peptičkog ulkusa i pankreatisisa.

GROŽĐE

Sok od grožđa sadrži značajne količine šećera i kalij. Preporučuje se kod živčane iscrpljenosti i kolapsa. Sok od tamnog grožđa smanjuje rizik od srčanih bolesti. Njegovo redovito pijenje smanjuje razinu kolesterola i arterijskog tlaka.  Sok od grožđa ima i antibakterijska svojstva, diuretik je i laksativ. Pijte pola čaše prirodnog soka od grožđa 3 puta dnevno tijekom 3 tjedna za ljekovite svrhe. Prije pijenja, sok razrijedite s vodom u omjeru 1:1.  Sok od grožđa, se ne preporučuje kod gastritisa, peptičkog ulkusa, dijabetesa, gojaznosti i kroničnih upalnih procesa u plućima.

CITRUSI

Svježi citrusni sokovi su bogati vitaminima C, kalijem i folnom kiselinom. Oni povećavaju vitalnost, uklanjaju umor i jačaju krvne žile. Ti sokovi su korisni kod ateroskleroze i hipertenzije.  Međutim, ako patite od peptičkog ulkusa, kroničnog gastritisa ili pankreatitisa, onda se sokovi od citrusa se ne preporučuju za vas. Osim toga, nemojte zaboraviti da sok od grožđa može biti u interakciji s lijekovima.

ŠIPAK

Sok od šipka pobuđuje apetit, regulira aktivnost želuca i povećava hemoglobin. Diuretik je, dobar za borbu protiv upala i antiseptik. Obično se preporučuje piti ga u kombinaciji sa sokom od mrkve i repe.  Sok od šipka treba razrijediti s vodom. On sadrži mnoge kiseline, koje iritiraju sluznicu želuca i uništavaju caklinu. Svježi sok od šipka treba izbjegavati kod gastritisa, peptičkog ulkusa i pankreatitisa.

★ Immune Boosting Juice

Makes 2 juices

Ingredients:
a bunch of parsley
a bunch of dandelion greens
a bunch of cilantro/coriander
4 celery stalks
4 carrots
4 garlic cloves
2 apples
2 pears
a chunk of ginger

Action:
Juice everything!


Got this here.

★ Sok iz korenčka, jabolka in ingverja

Čas priprave: 15 min

Za 1 velik kozarec

Sestavine:
2 rdeča jabolka
7 korenčkov
1 kos ingverja (velikost konice palca ali več, če ste ljubitelj ingverja :))

Kaj storiti:
Z juicerjem iztisnite sok vseh sestavin in to je to.

 






Koristi:
+ Naravni antibiotik
+ Pomaga pri izgubi teže
+ Visoka vrednost vitamina A
+ Alternativa za sladkarije!
+ Zelo hranljiv!
+ Z lahkoto se absorbira v telo
+ Dober za čisto kožo
+ Pomaga redni prebavi

Recept sestavila Liana Werner-Gray!
Prevod: Tina Pukšič

NEW RECIPES DAILY at http://www.theearthdiet.org/february-2013.html

★ Morning yoga for flexibility

This is a nice stretch to start your day. :) Perhaps she talks a little too much and too fast, but ok, the stretch feels good :)

If you want a whole body yoga routine, here's another video by Tara Stiles:

★ 10 Healthy foods that BOOST ENERGY

Got this here. (ALL MATERIAL IN THIS POST COPYRIGHTED BY EVERYDAY HEALTH! Like their Everyday health Facebook page here and subscribe to website here)

Need a midday energy boost? Steer clear of the candy and caffeine. Instead, try these healthy foods to energize your afternoon.

By Karen Appold

Medically reviewed by Niya Jones, MD, MPH

Smart Snacking Starts Here

When your energy is low, you might reach instinctively for caffeine or candy to provide a quick boost. Unfortunately though, the effects of both are short-lived and can set you up for a crash. Choosing healthy foods that are rich in protein, fiber, complex carbohydrates, and other nutrients will give you a lift and also contribute to overall good health. Here are 10 top food choices that will give you the energy to keep your motor humming. Some are great as go-anywhere snacks; others are smart choices for a lunchtime meal that will power you through the afternoon.

No. 1: Almonds

Almonds are standouts among healthy foods, as they contain important nutrients like magnesium and B vitamins which help convert food to energy. "Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium's role in energy metabolism," explains Rachel Berman, RD, the author of Boosting Your Metabolism for Dummies and the director of nutrition at CalorieCount.com. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration.

No. 2: Air-Popped Popcorn

Your body thrives when you fuel up on whole-grain carbohydrates. "Thanks to fiber, whole grains help prevent the blood sugar crashes that happen after consuming refined or simple carbohydrates," Berman says. Popcorn is unique among traditional crunchy snacks, like chips. It's a whole-grain healthy food as long as you don't douse it with butter, salt, or oil. It also tends to keep you satisfied longer than chips and crackers because it provides volume.

No. 3: Peanut Butter

Do you try to avoid peanut butter because you think it's fattening? Though it is a calorie-dense food — a little goes a long way — it provides a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and blood sugar crashes. Instead of covering your morning toast with butter or jelly (no protein or fiber), top it with all-natural, nutrient-rich nut butters that contain nothing but nuts, Berman suggests. Just be sure to avoid brands with added sugars.

No. 4: Salmon

It isn't called brain food for nothing. Salmon owes that moniker to its omega-3 fatty acids, nutrients that have been found to improve memory and reduce depression as well as boost energy and mood, Berman says. According to a review of brain foods in the journal Nature Reviews Neuroscience, studies on seniors and children alike have found positive brain benefits from healthy foods, like salmon, that have omega-3s along with other nutrients. Salmon is also a rich source of protein, which promotes muscle building to keep the body functioning at its best.

No. 5: Bananas

Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, B vitamins, and potassium — nutrients that promote sustained energy and muscle function, Berman says. Bananas are particularly appealing as a pre- or post-workout snack. Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day.

 

No. 6: Kale

Skip the watery iceberg lettuce and boost energy with your salad by using nutrient-rich kale as a base; kale is also great as a cooked as a side dish, chopped into soups, and tossed with whole-wheat pasta. Kale contains the amino acid L-tyrosine, which helps give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable, says Berman.

No. 7: Oatmeal

Oatmeal is another smart way to start your day. Its secret is its fiber. Because fiber takes so long to digest, having this healthy food for breakfast should power you through the entire morning, compared with a breakfast of white toast and jelly, explains Melinda Johnson, MS, RD, a spokeswoman for the Academy of Nutrition and Dietetics based in Chandler, Ariz. You'll stay focused on the tasks at hand rather than slumping midmorning and dashing for the vending machines.

No. 8: Pistachios

Powerhouse pistachios have an irresistible buttery flavor. Protein, fiber, and heart-healthy monounsaturated fat add up to a perfectly satisfying snack that's high in nutrients. Pistachios' rich protein content makes them an ideal food for energy all day long, says Kari Kooi, MS, RD, a corporate wellness dietitian at Methodist Hospital in Houston. Though nuts are calorie dense, 25 pistachios have only 100 calories.

No. 9: Hummus

Hummus is a Mediterranean dip whose few simple ingredients all contribute nutrients for energy: pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice. The fiber and protein provided by the beans stabilize blood sugar, take the edge off hunger, and boost energy, Kooi notes. When used as a dip for nutrient-rich veggies, such as red pepper strips or carrot sticks, hummus makes for a protein-packed treat. Or use it as a sandwich spread instead of mayonnaise.

No. 10: Greek Yogurt

This healthy food delivers twice the amount of hunger-satisfying protein as regular yogurt, making it a superpowered breakfast, lunch, or snack. "The thick, indulgent texture is the perfect canvas for a variety of toppings that can make it even more substantial," Kooi says. Mix in fresh berries and chopped nuts for a nutrient-packed treat. Make sure you select nonfat or low-fat Greek yogurt, though, because the full-fat kind has almost twice the calories. 

★ 5 Bath Scrubs You Can Make in Your Kitchen ★

I got this from here.(photos as well) - ALL MATERIAL IN THIS POST COPYRIGHTED BY SELF MAGAZINE. YOU SHOULD LIKE THEIR PAGE ON FACEBOOK - here, AND SUBSCRIBE here.

Now that warmer weather has arrived, it's time to show of those stems (and arms, and back!) again. But if that has you thinking more "eek!" than "awesome!", give your skin a little buff with these easy DIY scrubs (five ingredients or fewer) that you can make right now.

YOU'LL NEED: A large bowl to combine ingredients and a pestle for grinding. If you don't have a pestle, a tablespoon or hard plastic spatula should work. And consider getting a mason jar with a seal and lid to store these—so pretty!

Coffee Scrub

Not only does this scrub smell like a fresh cup 'o joe, but the caffeine in the coffee can reduce the appearance of cellulite. It's a win-win!

1/4 cup raw sugar
1/4 cup ground coffee
1 tbsp olive oil
2 tbsp coconut oil
1 tbsp sea salt
Inspired by an original pin by Liz Simple via Starbucks Loves

Rosemary Lavender Scrub
De-stress after a long day with this fragrant olive oil and herb scrub featuring lavender—a long-time favorite of those looking for Zen.
1/2 cup kosher salt
1/4 cup olive oil
1 tbsp culinary grade lavender extract
1 tbsp rosemary leaves, chopped
Inspired by this recipe

Lemon Honey Scrub

Went a little overboard with the self-tanner? No prob. Banish Snooki-like streaks before those weekend plans with this all-natural ointment. (Don't be afraid to scrub hard!)
1 cup sugar
1/2 cup olive oil
Juice of 1 lemon
1 tbsp honey
Inspired by this original pin by Maddie @ Thriftary

Brown Sugar Vanilla Scrub

This one is a no-brainer because brown sugar and vanilla are such a winning scent combo. Use this before you head out on a date—you're guaranteed to catch his attention.
1/2 cup brown sugar
1/4 cup white sugar
3 tbsp vanilla extract
1/4 cup almond oil

Peppermint Scrub

Face it: That 6 a.m. alarm stinks. Treat yourself on early mornings with this sense-stimulating peppermint scrub. It'll almost feel like six espressos.
1/4 cup grapeseed oil
2 tbsp spearmint essential oil
1/2 cup sugar

★ JABOLKA ★

Jabolko na dan drži zdravnika stran :)

Iz knjige "Kako si okrepimo imunski sistem":
Rezultati raziskav so pokazali, da jabolko na dan zmanjšuje tveganje za razvoj bolezni. Testiranci, ki so zaužili vsaj jabolko na dan, so imeli znatno manj celičnih okvar kot tisti, ki jabolk ne jedo...



p.s. Priporočamo domača, neškropljena jabolka, ki se morda na izgled ne zdijo ravno "lepa", vendar pa zagotavljamo, da so mnogo bolj zdrava...

(Foto: Tina Puksic, http://tinapuksic.wix.com/p-hotography1)

★ WHEN TO HAVE BREAKFAST? ★

There are clear, significant health advantages of eating breakfast. Having this meal is more important than when you eat it. If your mornings are flexible and you have control over when you sit down to the table, though, it may be worthwhile to eat your food as soon as you wake up.

Breakfast Benefits
Even if you wait a while to eat breakfast after you wake up, you're still doing your body a favor. According to MayoClinic.com registered dietitian Katherine Zeratsky, a daily breakfast helps curb your hunger later in the day, reduces your risk of obesity, encourages you to make healthier choices and gives you more energy for physical activity and exercise. "Eating Well" nutritionist Brierley Wright, M.S., R.D., also points out that breakfast eaters tend to have lower cholesterol levels and are able to obtain more healthy essential nutrients such as fiber, calcium, zinc and iron.

Timing
Breakfast jump-starts your metabolism in the morning, so eating soon after you wake up can raise your energy level right away and encourage you to be more active throughout the morning and into the afternoon. Your blood sugar levels are naturally low when you wake, so eating within about 60 minutes of getting up can help prevent a complete blood sugar crash. If you wait until almost lunchtime to eat, however, your energy may be dragging and you could end up overeating during the first meal of the day.

Feeling Hungry
Not everyone feels ravenous when they wake up in the morning. If you have no desire to eat right after you get up, shoveling in a meal may make you feel uncomfortable, so Wright says it's fine to wait for a while before you have breakfast. "Eating breakfast doesn't have to be the first thing you do each day," she notes. "Just make sure that when you do eat, your meal is something that will sustain you for a few hours." For a high-energy meal, "Cooking Light" dietitian Holley Johnson Grainger, M.S., R.D., recommends choosing foods that offer healthy fat, lean protein and complex carbs, such as string cheese with whole grain crackers or nut butter and a whole wheat English muffin.

Breakfast and Exercise
If you work out in the morning, it's important to give your body enough time to digest food before you hit the gym. MayoClinic.com suggests eating a healthy, balanced breakfast at least an hour or two before your workout; exercising any sooner than that could cause digestive discomfort or an upset stomach. You can also eat breakfast after an early workout, but it helps to have a snack or energy drink before the exercise.

Iz: http://www.livestrong.com/article/445916-what-time-should-you-eat-breakfast/

♥ ČIŠČENJE s KOPRIVO

Za čiščenje ni potrebno zapraviti ogromno denarja. Pojdite na sprehod z vrečo in si naberite kopriv. Verjetno ni potrebno omenjati, da jih naberite tam, kjer mislite, da okolje ni onesnaženo...
Nato si doma skuhajte čaj iz svežih kopriv in popijte dve ali tri skodelice na dan. To vas bo zagotovo očistilo.

♥ CARROT CAKE SMOOTHIE and ...

JABOLČNI KIS

- Apple Cider Vinegar helps regulate your blood sugar levels.
- rich in important enzymes that help your body detox, but it can also keep you feeling full and control your appetite
- The acetic acid in ACV balances your PH to help keep your body alkaline. Why is this awesome? A balanced, more alkaline body means better immune function and increased energy! Yes, vinegar is acidic, but don’t let that mislead you ~ the effect of this vinegar on your body is extremely alkalizing. The same is true for lemons & limes
- Use once a week as a hair rinse, right after shampooing for shiny, voluminous, flowing locks
- po pranju las, splahni lase z jabolčnim kisom

♥ ALMONDS / MANDLJI

Polepšajo kožo, spodbudijo vaš metabolizem in pomagajo pri porabi maščob!
Zakaj so mandlji tako dobri za zdrav & sexy izgled vašega telesa?
♥ Vsebujejo veliko bistvenih mineralov kot sta kalcij & magnezij, kar zelo pripomore pri telovadbi! Ta bistven hranilni orešček pomaga pri tvorjenju energije, olajša PMS simptome in pomaga pri presnovi maščobe!
♥ Mandlji so najboljši polnovredni vir vitamina E ~ močnega antioksidanta, ki ohranja mehkost in vlago tvoje kože. Tudi tvoji lasje bodo zdravi in svetleči! Vitamin E prav tako pomaga pri obnovi mišične mase, kar je še zelo dobrodošlo po telovadbi!
♥ So super za tvojo linijo! Mandlji vsebujejo zadovoljivo kombinacijo vlaken in proteinov ter zdravih maščob! So zelo nasitni in imajo nizek glikemičen učinek, kar pomeni, da preprečijo visoko zvišanje krvnega sladkorja. 
(Prevod: Tina P.)

Helps your gorgeous skin, boosts your metabolism and helps burn fat!

Why are Almonds so great for your sexy body?
♥ They're high in essential minerals calcium & magnesium. This means good things for your workouts! These essential nutrients help with energy production, ease PMS symptoms and help metabolize fat!
♥ Almonds are the best whole food source of Vitamin E ~ a powerful antioxidant that keeps your skin smooth and moisturized! It also keeps your hair shiny and healthy! Vitamin E will also help your body with muscle repair...this is essential after a good workout!
♥ Great for your Waistline! Almonds contains a satisfying combination of fiber, protein and healthy fats! They're filling and with a low glycemic impact, they keep your blood sugar from spiking.
♥ TIP Ground Almonds + Perfect Fit Protein makes an awesome substitute for flour in healthy baking recipes ;) oh YES!
What about cocoa powder?
♥ Cocoa, the base chocolate is made from, is one of the most nutrient dense foods on the planet! It contains sky high levels of antioxidants that keep your skin healthy and radiant!
♥ It's a great source of iron, magnesium and trace minerals ~ essential for your body to stay healthy and energized
♥ It keeps you happy! Cocoa contains high doses of mood enhancing phytochemicals
♥ Add to smoothies, baked treats or use in your TIU Healthy Hot chocolate recipe! It's satisfying, delicious will definitely give you a natural energy boost
We love dusting almonds with a little cocoa powder & stevia for a sweet and good-for-you anytime snack ~

Got this from Tone it Up.

Need a healthy and tasty afternoon snack?

What you need:
- Cucumber
- Avocado
- Carrots
- Cabbage
- Slice the above and roll into spring rolls.

To make the Spicy Peanut Dipping sauce

- Mix 1/2 tbs natural peanut butter with lemon juice, 1 tsp rice vinegar, dash of ginger, red pepper and sea salt.

Can't find the spring rolls? Just toss the ingredients in a bowl and drizzle the sauce over :)

I got this from Tone it Up. Text and photo copyrighted by Tone it Up. You should like their Facebook page and subscribe on their website.

EXERCISING AT HOME

I have finally found the best ever fitness trainer and her name is Jillian Michaels. If you're one of those people who doesn't like fitness studios and likes to exercise at home, her exercises are the best. Not only carefully planned, but she also supports you all the way through the exercise.
I combine her videos with Tone it Up, where I not only find great exercises but also yummy recipes for smoothies, salads, etc etc.

Here's a smoothie I just love:

Copyright: Tone it Up

Sok iz svežih jagod & kokosa ♥ Pospeši metabolizem & imunski sistem; vsebuje ogromno kalija & antioksidantov, kar izboljša vašo kožo & ima anti-vnetne moči. Naredite sok iz jagod - z juicerjem in dodajte kokosovo mleko (iz svežega kokosa).
Če nimate juicerja, si naredite smoothie iz jagod in dodajte kokosovo mleko ali mandljevo mleko.

Fresh juiced strawberries & coconut ♥ Boosts your metabolism & immune system and it's packed with potassium & antioxidants to give you beautiful skin & anti-inflammatory powers. Juice the strawberries and add the juice from the inside of a coconut. You can also make it a smoothie by blending frozen strawberries, unsweetened shaved coconut with coconut water or almond milk.