#Olive Oil Nutrient Content

[infoexploreindonesia]

Minyak Zaitun

Minyak Olive | Olea europaea | Manfaat | Kesehatan Minyak Zaitun atau disebut juga minyak olive dalam bahasa inggris disebut dengan Olive Oil, merupakan sejenis minyak yang diperoleh dari buah zaitun. Bahasa ilmiah dari buah zaitun adalah Olea Europaea, merupakan sejenis pohon tradisional dari Basin Mediterania. Minyak Zaitun Pohon zaitun bisa tumbuh hingga mencapai 50 meter di habitat…

[theambitiouswoman]

Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

[alex51324]

So I was making tomato sauce, for my eggplant parmesan, and it occurred to me that this is probably a bit of technology that a lot of people haven't seen or used:

It's called a food mill, and before blenders or food processors, it was what you used if you wanted to puree something. Whatever you're starting with has to be pretty soft; tomato sauce, applesauce, and baby food are the killer apps for this thing.

You can sometimes pick these up at thrift shops really cheap--I think this one was $2--because they aren't used very much these days. But it's a really efficient little machine, and it can be pretty handy.

Here's what it looks like without tomato pulp in it:

So you usually cook your food--tomatoes, in this case; I started with about six large, whole tomatoes, chopped them up a bit, and put them in the pot for a couple of hours, with some garlic and onion that I'd sauteed in a little olive oil while I was chopping up the tomatoes.

You set the food mill over another pot--or a bowl, whatever--put your cooked food in, and turn the handle. The blade, which looks a lot like a fan blade, is angled a little:

So the food goes under the gap at the front, rounded edge of the blade, and then is pushed against the base of the pot:

Which, in addition to being perforated, is also slightly angled. If you see how the perforations are sort of arranged in three sections, like the Mercedes symbol, each of those thirds is slightly higher in the middle than on the edges. So as you turn the handle, the contents keep churning around, going under the blade and being pressed through the perforations.

And this one has an especially nice feature--my dad's big one that he uses when he cans tomatoes doesn't even have this. Here's the underside:

That little wire is attached to the screw that you use to remove/replace the blade (so you can wash the thing), so as you turn the handle, not only does the blade go around inside the pot, but the wire goes around the outside and scrapes your tomato sauce (or whatever it is) into the pot you've placed underneath.

The other thing this little gadget does, is separate out any components that weren't softened by the cooking process. With tomatoes, that's the seeds and skins:

This is the residue from about 5 tomatoes (I used six, but I left a cup or so of the sauce un-milled, because I like it a little chunky.) So you are losing a little fiber here, but those tomato skins will not cook down, and they're pretty annoying in a sauce.

The other way you can get rid of them is, cut an X in the bottoms of your tomatoes and dip them in boiling water; 9 times out of 10 the skin will slip right off. Then squeeze the seeds out, and chop and cook from there. But the food mill method is quicker, and maybe some nutrients come out of the skin/seeds into the sauce; I don't know. And of course if you find yourself needing to make sauce out of cherry tomatoes, the food mill is really the only sensible way. (Or, you know, if you're making quarts and quarts of sauce out of bushels of tomatoes. But if you're doing that, you probably planned the whole project in advance, whereas a Too Many Cherry Tomatoes situation can happen to anyone, and is a good reason to have a little food mill like this on hand, if you happen to find one cheap and have room to store it.)

Applesauce, same thing; you don't have to peel and core the apples if you're going to put it through a food mill.

Anyway, here's my tomato sauce, bubbling away:

(Ignore my messy stove; that happens with tomato sauce.)

[healthyfitlifestyle09]

Healthy foods to gain weight vegan

Gaining weight on a vegan diet requires a strategic approach to ensure you're consuming enough calories and nutrients. Here's a unique list of healthy, calorie-dense foods for weight gain on a vegan diet:

Nuts and Nut Butters:

Almonds, cashews, peanuts, and their respective nut butters are calorie-dense and rich in healthy fats, protein, and micronutrients.

Avocado:

Avocados are not only nutritious but also high in healthy fats and calories, making them a great addition to salads, sandwiches, or as a standalone snack.

Dried Fruits:

Raisins, dates, apricots, and figs are concentrated sources of calories and natural sugars, providing energy for weight gain.

Quinoa:

A versatile and nutrient-dense grain, quinoa is rich in protein and complex carbohydrates, making it an excellent choice for bulking up meals.

Coconut and Coconut Oil:

Coconut and its oil are calorie-dense sources of healthy fats. Adding coconut milk to dishes or using coconut oil in cooking can increase calorie intake.

Hummus:

Made from chickpeas, hummus is a calorie-dense spread that can be used as a dip or added to sandwiches and wraps.

Olive Oil:

Drizzling olive oil over salads or using it in cooking can add healthy fats and extra calories to your meals.

Legumes and Pulses:

Beans, lentils, and chickpeas are excellent sources of plant-based protein and complex carbohydrates, supporting muscle growth and providing energy.

Plant-Based Milk:

Opt for fortified, unsweetened plant-based milks like almond, soy, or oat milk to add extra calories and nutrients to your diet.

Whole-Grain Bread and Pasta:

Choose whole-grain options to increase the calorie and nutrient content of your meals.

Dried Coconut:

Snack on dried coconut flakes or add them to dishes for a calorie boost.

Seeds:

Chia seeds, flaxseeds, and pumpkin seeds are rich in healthy fats, protein, and calories. Sprinkle them on salads, yogurt, or smoothie bowls.

Dark Chocolate:

Dark chocolate in moderation can be a tasty and calorie-dense treat, providing healthy fats and antioxidants.

Tahini:

Made from sesame seeds, tahini is a calorie-dense spread that can be used in dressings, dips, or as a topping.

Plant-Based Protein Powders:

Consider adding vegan protein powders to smoothies or recipes to increase your protein and calorie intake.

It's essential to focus on nutrient-dense foods even when aiming to gain weight. Additionally, consider working with a registered dietitian or nutritionist to create a personalized plan that meets your specific calorie and nutrient needs.

Read more about healthy foods to weight gain vegan :

[marcomarconii]

Healthy Eating Tips and Recipe 🥗📄

📌Today, I'm sharing some advanced healthy eating tips and a recipe to help you with your nutrition. Good nutrition is the base of a healthy life. Let's get started!

1️⃣ Tip 1: Fermented Foods

Fermented foods like yogurt, kimchi, and sauerkraut are full of probiotics which promote gut health and digestion. Adding these to your diet will boost nutrient absorption and overall well-being. 🥛🥛

2️⃣ Tip 2: Eat a Rainbow

Eat a variety of colorful fruits and vegetables. Different colors mean different essential nutrients and antioxidants. This way, you get a broad spectrum of vitamins and minerals. 🍋🍎🫐

3️⃣ Tip 3: Mindful Eating

Be mindful of your eating. Chew slowly, savor each bite, and listen to your body's hunger and fullness cues. Mindful eating helps with digestion and prevents overeating.🦉🦉

4️⃣ Tip 4: Healthy Snacking

Choose healthy snacks like nuts, seeds, and fruit instead of processed snacks. These give you essential nutrients and keep you energized between meals. 🍇🍏🥜

5️⃣ Recipe Of The Day: Mediterranean Quinoa Salad 🌿🧄🍅

⬇️ Ingredients:

| 1 tbsp Basil | 1 cup Cucumber | 1 Clove Garlic | 1 cup Grape tomatoes | 2 tbsp Italian flat-leaf parsley | 1/2 Lemon | 1/3 cup Mung beans | 1/3 cup Red onion | 1 cup Spinach | 1 1/2 tsp Honey | 2 tbsp Lemon juice | 2 cups Tri-color quinoa, cooked | Salt and pepper | 1/4 cup Olive oil | 1 tbsp Prosecco vinegar | 1 tbsp Red wine vinegar | 1/2 cup Feta |

⬇️ Instructions:

1️⃣ I use vegetable stock instead of water for the quinoa. Cook the quinoa according to package directions. Rinse the quinoa and add it with the stock in a medium saucepan (2 cups of tricolor quinoa.)

2️⃣ Bring to a boil over medium-high heat, then reduce to low and simmer, uncovered, for 15 minutes.

3️⃣ Remove from heat, cover, and let sit for 5 minutes to fluff. Set aside to cool.

4️⃣ While the quinoa cooks, combine the red onions and red wine vinegar so the onions get slightly pickled (1 Tablespoon Red Wine Vinegar and 1/3 Cup Red Onion.)

5️⃣ Whisk together all the dressing ingredients and set aside. (1/4 Cup Olive Oil,1/2 Lemon,2 Tablespoons Lemon Juice,1 Tablespoon Prosecco Vinegar, Pinch Salt,1 1/2 teaspoons Honey,1 Clove Garlic.)

6️⃣ Add the quinoa, chopped veggies, pickled onions (drained from the vinegar), beans, herbs, and feta in a large bowl. Pour in the dressing and toss to coat. (1 Cup Spinach,1 Cup Cucumber,1/3 Cup Mung Beans,1 Cup Grape Tomatoes,2 Tablespoons Italian Flat Leaf Parsley,1 Tablespoon Basil,1/2 Cup Feta,1/3 Cup Red Onion.)

7️⃣ Season with salt and pepper to taste and refrigerate for at least 10 minutes to allow the flavors to meld. If you need to do longer, just wait to dress the salad until right before serving, as the quinoa absorbs a lot of the dressing. Bon appetite!

➡️Small changes in your diet can lead to significant health improvements. Try this recipe, and let me know your thoughts. Share your favorite healthy eating tip or recipe in the comments! For more nutrition tips and recipes, join my newsletter. 📬📬

[healthy444]

Can certain foods or supplements help with weight loss?

Certain foods and supplements can support weight loss, but they aren’t magic solutions. Here’s the scoop:

Foods

High-Protein Foods:

Chicken & Fish: Lean meats are great because they provide high-quality protein without too much fat. Fish like salmon also provide omega-3 fatty acids, which can promote fat loss and improve metabolic health.

Tofu & Legumes: These are excellent plant-based protein sources. They help maintain muscle mass during weight loss and keep you full for longer periods.

Fiber-Rich Foods:

Whole Grains: Brown rice, quinoa, and oats are packed with fiber. They take longer to digest, keeping you full and reducing the urge to snack.

Fruits & Veggies: Apples, berries, broccoli, and carrots are low in calories but high in fiber and nutrients. They help maintain steady blood sugar levels, preventing energy crashes and hunger pangs.

Beans: Black beans, lentils, and chickpeas are great for adding bulk to your meals without adding too many calories. They are also high in protein.

Healthy Fats:

Avocados: Rich in monounsaturated fats, they can help regulate appetite hormones.

Nuts: Almonds, walnuts, and pistachios provide a good balance of protein, fiber, and healthy fats, making them perfect for snacks.

Olive Oil: Using olive oil in moderation instead of butter or other fats can support weight loss by providing healthy fats that help with satiety.

Green Tea:

Contains catechins, which may help boost metabolism and increase fat burning, especially during exercise. Drinking a few cups a day can contribute to overall calorie burn.

Water-Rich Foods:

Foods with high water content can help you feel full with fewer calories. They are also generally low in energy density, which means you can eat larger portions without

Supplements

Green Tea Extract:

This supplement contains concentrated doses of the beneficial compounds in green tea. It’s often used to increase fat oxidation during exercise and enhance metabolic rate.

Glucomannan:

A natural dietary fiber derived from the root of the konjac plant. It absorbs water and expands in your stomach, making you feel full and reducing calorie intake.

Protein Powder:

Useful for people who struggle to get enough protein through food alone. It helps with muscle repair and growth, which can boost metabolism since muscle tissue burns more calories than fat.

Caffeine:

Found in coffee, certain teas, and supplements. It can enhance fat burning and boost metabolic rate in the short term. However, it’s important to consume it in moderation to avoid negative side effects like jitteriness and sleep disturbances.

Probiotics:

These beneficial bacteria can improve gut health, which is increasingly recognized as playing a role in weight regulation. Some strains of probiotics may help with weight loss by improving digestion and nutrient absorption.

Key Points to Remember

Balanced Diet: No single food or supplement can replace the benefits of a well-rounded diet. Incorporating a variety of nutrient-dense foods is essential.

Exercise: Physical activity is crucial for burning calories, building muscle, and improving overall health.

Consistency: Sustainable weight loss comes from long-term changes in diet and lifestyle, not quick fixes.

Medical Advice: Always consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications.

Combining these foods and supplements with a healthy lifestyle can help you achieve and maintain your weight loss goals more effectively.

Note: "Burn Fat 24/7 with This All-Natural Weight Loss Solution!"

[cagemasterfantasy]

Smoliv the Olive pokemon a grass and normal type

1ft

14.3lbs

Ability: Early Bird Hidden Ability: Harvest

Egg Group: Grass

Highest Base Stat: Sp Attk:58

Lowest Base Stat: Speed: 30

Base Stat Total: 260

It protects itself from enemies by emitting oil from the bulb on its head. This oil is bitter and astrigent enough to make someone flinch. This pokemon converts nutrients into oil, which it stores in the fruit on its head. It can easily go a whole week without eating or drinking.

At level 25 it evolves into Dolliv the Olive pokemon a grass and normal type

2ft

26.2lbs

Ability: Early Bird Hidden Ability: Harvest

Egg Group: Grass

Highest Base Stat: Sp. Attk and Sp.Def: 78

Lowest Base Stat: Speed: 33

Base Stat Total: 354

Dolliv shares its tasty fresh-scented oil with others. This species has coexisted with humans since times long gone. It basks in the sun to its heart's content until the fruits on its head ripen. After that Dolliv departs from human settlements and goes on a journey.

At level 35 it evolves into Arboliva the Olive pokemon a normal and grass type

4ft 7inc

106.3lbs

Ability: Seed Sower Hidden Ability: Harvest

Egg Group: Grass

Highest Base Stat: Sp Attk:125

Lowest Base Stat: Speed:39

Base Stat Total:510

This calm pokemon is very compassionate. It will share its delicious nutrient rich oil with weakened pokemon. This pokemon drives back enemies by launching its rich aromatic oil at them with enough force to smash a boulder.

Smoliv and its evolutions are only pokemon that can learn the move Terrain Pulse (The user utilizes the energy of the terrain to attack. This move’s type and power change depending on the terrain at the time the move is used.) by leveling up. Also Arboliva is the only pokemon with the ability Seed Sower (Turns the ground into Grassy Terrain when the pokemon is hit by an attack.)

[fittody]

How do you reduce visceral fat in your body?

Reducing visceral fat is critical to improving overall health and reducing the risk of chronic disease.

1. Understanding Visceral Fat

Visceral fat is a type of body fat that's stored within the abdominal cavity. It's located around internal organs such as the liver, pancreas, and intestines, which makes it different from subcutaneous fat that lies beneath the skin.

2. The Health Risks of Visceral Fat

Excessive visceral fat is associated with an increased risk of serious health conditions, including type 2 diabetes, heart disease, and certain cancers. It's also linked to insulin resistance and inflammation.

3. Assessing Visceral Fat Levels

While it's difficult to measure visceral fat directly at home, a protruding belly and a large waist circumference are common indicators. Health professionals can provide more accurate assessments.

4. The Role of Diet in Reducing Visceral Fat

A balanced diet plays a crucial role in reducing visceral fat. It should include a reduction in refined carbs and added sugars, and an increase in whole foods like vegetables, fruits, and whole grains.

5. Importance of Dietary Fiber

Soluble fiber, found in foods like oats, beans, and fruits, can help reduce visceral fat by improving digestion and reducing the absorption of fat and sugar in the bloodstream.

6. The Power of Protein

A high-protein diet supports fat loss by increasing satiety, reducing appetite, and preserving lean muscle mass during weight loss, which is essential for maintaining a healthy metabolism.

7. Limiting Sugar and Refined Carbs

Reducing intake of added sugars and refined carbohydrates is essential for cutting down visceral fat. These foods spike blood sugar levels and lead to increased fat storage in the abdominal area.

8. Healthy Fats for Fat Loss

Incorporating healthy fats from sources like avocados, nuts, and olive oil can help reduce visceral fat by keeping you full longer and providing essential nutrients.

9. The Impact of Alcohol on Visceral Fat

Moderating alcohol intake is important as excessive consumption can contribute to an increase in visceral fat due to its high calorie content and the way it's metabolized in the body.

10. Regular Physical Activity

Engaging in regular physical activity, especially aerobic exercises like walking, running, and cycling, is effective in burning calories and reducing visceral fat.

11. Strength Training Benefits

In addition to aerobic exercise, strength training helps build muscle mass, which can increase resting metabolic rate and aid in reducing visceral fat over time.

12. The Importance of Sleep

Getting enough quality sleep is crucial for weight management. Poor sleep can disrupt hormones that regulate appetite and metabolism, leading to increased visceral fat storage.

13. Managing Stress Levels

Chronic stress can lead to an increase in visceral fat due to the release of cortisol, which can promote fat storage in the abdominal area. Stress management techniques like meditation and yoga can help.

14. Avoiding Trans Fats

Trans fats, often found in processed foods, should be avoided as they can increase visceral fat accumulation and have negative effects on overall health.

15. Staying Hydrated

Drinking plenty of water supports metabolism and can help with weight loss, including the reduction of visceral fat.

16. Consistency is Key

Consistent, long-term changes in diet and lifestyle are more effective for reducing visceral fat than short-term diets or exercise fads.

17. Monitoring Progress

Keeping track of your progress through methods like waist circumference measurements or body fat percentage can help you stay motivated and make necessary adjustments to your plan.

18. The Role of Genetics

While genetics can influence where you store fat, lifestyle choices have a significant impact on the amount of visceral fat you can realistically reduce.

19. Seeking Professional Advice

Consulting with healthcare professionals can provide personalized advice and strategies for reducing visceral fat based on individual health conditions and goals.

20. A Holistic Approach

Ultimately, reducing visceral fat requires a holistic approach that combines a healthy diet, regular physical activity, adequate sleep, stress management, and avoiding harmful substances.

By following these guidelines, you can effectively reduce visceral fat and improve your health. Remember, it's important to make sustainable lifestyle changes and consult with a healthcare professional before starting any new health regimen.

[vanilla-cigarillos]

Great Butters and Oils for your Homemade Body Care

Here is my personal list of amazing additions to your homemade body care! Hopefully this can be some inspiration for your own recipes.

Olive Oil, Extra Virgin, Organic (EVOO)

Olive oil is high in polyphenols, squalene, and sterols. It is highly emollient and helps with inflamed skin conditions.

Cocoa Butter

Cocoa butter is actually a solid fat that comes from cocoa beans. It adds a good hardness to your soap bars, however you don't want to use more than about 15% in any recipe.

Macadamia Nut Oil

This oil is high in monounsaturated fatty acids, and like jojoba oil, it is similar to the natural oils created by our own skin. It will turn rancid more quickly than other oils, so if you plan on using macadamia nut oil, you might want to purchase it in smaller amounts.

Castor Oil

This oil is wonderful for creating an excellent lather in soaps.

Shea Butter

Shea butter is a softer butter than cocoa butter. It contains nutrients that are not affected by the saponification process when making soap.

Jojoba Oil

This oil is wonderful for dry and oily skin types. It gives a great protective barrier for over-washed hands or dry skin. It is also noted to help with acne, dermatitis, inflamed skin conditions, and oily skin conditions.

Sweet Almond Oil

Almond oil is extremely high in Vitamin E, and although it is decently emollient, it's also highly moisturizing!

Pumpkin Seed Oil

This oil is quickly absorbed, doesn't clog pores, but at the same time is highly moisturizing for your skin! It’s high fatty acid content makes it amazing for both dry and oily skin.

Argan Oil

Argan oil can be pretty expensive, besides creating a softer bar, so only 10% or less should be used for making soap. In recent years argan oil has really come into the spotlight for its potential to promote hair growth, and it’s anti-aging and anti-inflammatory properties.

Grape Seed Oil

This is a lightweight oil that is very high in anti-oxidant plant compounds. It's slightly astringent and emollient, meaning it soaks into your skin well and makes it great for homemade body care!

Hemp Seed Oil

This oil is great for soothing and healing the skin, due to being very high in fatty acids.

Rice Bran Oil

This oil is very hydrating and nourishing for the skin. Used topically, rice bran oil works to improve circulation and even out skin tone by brightening the complexion.

[thecpdiary]

Blue Zones Diet

The term 'Blue Zones' has been coined to refer to the places in the world with the healthiest, longest-living populations, including Okinawa; Japan, Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California.

On the blue zones, people eat a wide variety of garden vegetables. The best longevity foods in the blue zones diet are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards. Studies have found that middle-aged people who consumed the equivalent of a cup of cooked greens daily were half as likely to die in the next four years as those who ate no greens.

Researchers have also found that people who consumed a quarter pound of fruit daily (about an apple) were 60% less likely to die during the next four years than those who didn’t.

Many oils derive from plants, and they are all preferable to animal-based fats. Olive oil is the oil most often used in the blue zones diet and evidence shows that olive oil consumption increases good cholesterol and lowers bad cholesterol.

The following simple guidelines reflect how the world’s longest-lived people ate for most of their lives.

Here's a summary of the key points:

Plant-Based Diet

Some 95% of blue zone diets food come from a plant or a plant product with animal protein limited to no more than one small serving per day.

Emphasis on vegetables, fruits, beans, nuts, seeds, and whole grains;

Leafy greens like spinach and kale are highlighted;

Consuming a cup of cooked greens daily and a quarter pound of fruit daily has been linked to better health outcomes.

Studies have found that middle-aged people who consumed the equivalent of a cup of cooked greens daily were half as likely to die in the next four years as those who ate no greens. Researchers have also found that people who consumed a quarter pound of fruit daily (about an apple) were 60% less likely to die during the next four years than those who didn’t.

Many oils derive from plants, and are all preferable to animal-based fats. Olive oil is the oil most often used in the blue zones diet and evidence shows that olive oil consumption increases good cholesterol and lowers bad cholesterol.

Limit Animal Protein

Animal protein intake is restricted to small servings, with meat consumption limited to twice a week or less;

Fish is a common source of animal protein, consumed in small portions, usually two to three times per week;

Dairy products, particularly cow's milk, are minimised, with alternatives like sheep's or goat's milk products occasionally consumed.

Limit animal protein to twice a week or even less, in servings sized no more than two ounces cooked and avoid processed meats like bacon or sausages.

In most blue zones diets people ate small amounts of pork, chicken, or lamb, eating small amounts of meat, about two ounces or less at a time, about five times per month. Neither beef nor turkey figures significantly into the average blue zones diet. It is thought that any harmful effect was counterbalanced by other food and lifestyle choices.

Healthy Fats

Oils derived from plants, particularly olive oil, are preferred over animal-based fats;

Olive oil consumption is associated with improved cholesterol levels.

Moderate Egg Consumption

Eggs are eaten occasionally, typically two to four times per week;

Eggs from free-range chickens are preferred for their nutrient content.

Reduce Meat Consumption

Meat is consumed sparingly, about two ounces or less at a time, around five times per month;

Processed meats like bacon or sausages are avoided.

On the Blue Zone diet you can eat meat twice a week or even less in servings sized no more than two ounces cooked and avoid processed meats like bacon or sausages.

In most blue zones diets people ate small amounts of pork, chicken, or lamb, eating small amounts of meat, about two ounces or less at a time, about five times per month. Neither beef nor turkey figures significantly into the average blue zones diet. It is thought that any harmful effect was counterbalanced by other food and lifestyle choices.

Fish Consumption

Fish intake is encouraged, with small portions consumed regularly, about two to three times per week;

Emphasis on selecting fish that are common and abundant and not threatened by overfishing.

You can eat up to three ounces of fish daily which is equivalent to about the size of a deck of cards before it is cooked. Select fish that are common and abundant, not threatened by overfishing. In blue zones diets, fish is a common part of everyday meals, eaten on average two to three times a week.

Please consider ethical and health considerations involved in including fish in your diet. In the world’s blue zones, in most cases, the fish being eaten are small, relatively inexpensive fish such as sardines, anchovies, all species that are not exposed to the high levels of mercury or other chemicals that pollute gourmet fish supply today. People in the blue zones don’t overfish the waters. There is no blue zones diet evidence suggesting and any particular fish should be eaten.

Ethical and Health Considerations

For example:

Inclusion of small, relatively inexpensive fish species that are not exposed to high levels of pollutants;

No specific fish is recommended, and overfishing is avoided in Blue Zones.

Dairy Reduction

Minimisation of cow’s milk and dairy products due to lactose intolerance issues;

Calcium and protein are obtained from plant-based sources like kale or tofu.

Minimise your consumption of cow’s milk and dairy products such as cheese, cream and butter. Cow’s milk does not figure significantly in any blue zones diet. In terms of the human diet, dairy is a relative newcomer, introduced about 8,000 to 10,000 years ago. Our digestive systems are not optimised for milk or milk products and now we recognize that a significant number of people have some difficulty digesting lactose.

While western diets have relied on milk for calcium and protein for decades, in the blue zones diet people get these nutrients from plant-based sources such as kale or tofu, both of which provide as much calcium as a cup of milk.

Small amounts of sheep’s milk or goat’s milk product are eaten in a blue zones diet and goat’s and sheep’s milk products figure prominently in the traditional diets of both the Ikarian and Sardinian blue zones.

Eggs Consumption

Eggs are considered acceptable for consumption, providing complete protein and various essential nutrients;

Eggs from free-range chickens are preferred.

Eggs are consumed in all blue zones diets, where people eat them an average of two to four times per week. As with meat protein, the egg is a side dish, eaten alongside a larger portion of a whole-grain or other plant-based feature.

Eggs in the blue zones diet come from chickens that range freely, eat a wide variety of natural foods, do not receive hormones or antibiotics, and produce slowly matured eggs that are naturally higher in omega-3 fatty acids. Factory-produced eggs come to maturity about twice as fast as eggs laid by breeds of chickens in the blue zones.

Eggs provide a complete protein that includes amino acids necessary for your body plus B vitamins, vitamins A, D, and E, and minerals such as selenium.

Other foods on the Blue Zone diet include beans, nuts, sourdough bread. When it comes to beverages, you should drink between 6-8 glasses of water a day. It is okay to drink tea, coffee, and red wine in moderation

In summary

The key principles of the Blue Zones diet include focusing on plant-based foods, limiting animal protein intake, consuming fish in moderation, reducing dairy consumption and enjoying eggs occasionally. By following these simple guidelines inspired by the world's healthiest and longest-living populations, you can improve your overall health and well-being. (Source: bluezonescom)

For more inspirational, lifestyle blogs, please check out my site https://www.thecpdiary.com

[crybaby98anna]

worst foods (Ieat them all the time :( )

Here's the list with their main points and some of my added tips.

1. Potato Chips Why: Potato chips are stripped of their nutrition, highly processed and full of extra sodium. Instead: Regular baked potatoes for more nutrients and less calories and fat.

2. Frozen Meals Why: Refined carbs, processed meats, saturated fat, sodium, additives, and preservatives. Many lack vegetables, too. Instead: Make your own meals in a batch a head of time and freeze them yourself.

3. Sugary Coffee Drinks Why: The added sugar, cream, milk, chocolate, and more has tons of extra fat and sugar. Instead: regular black coffee, maybe with milk or alternative milk. Green tea with or without honey works, too.

4. Processed Meats Why: Hot dogs, salamis, and salted meats are notorious for additives and preservatives. Cancer researchers linked eating processed meats with higher cancer risk. Instead: nitrite-free versions. Chicken or turkey versions have lower fat than traditional ones.

5. Stick Margarine Why: High trans fat content. The process of hardening vegetable oils changes the healthy unsaturated fat's chemical structure into trans fats that raise bad cholesterol, lowers good cholesterol. It's linked to heart disease, stroke, and type 2 diabetes. Instead: Soft margarine, low fat butter, and olive oil.

6. French Fries Why: Lots of sodium and fried in oil, giving a higher fat content. They are also often eaten with unhealthy foods like fatty burgers and sugary soft drinks. Instead: Skin-on baked potato or even sweet potatoes. Season potatoes with cumin, paprika, or cayenne for extra flavor.

7. Commercial Cake Frosting Why: Lots of sugar and trans fat. Some even have preservatives. Instead: make your own frosting, use a glaze, or just skip it altogether. If in a time crunch, avoid ones with hydrogenated vegetable oil.

8. Breakfast Pastries Why: They are empty calories, lacking nutrition you could get from other food. Instead: whole, fiber-rich food, like fruit, yogurt, or oatmeal with milk.

9. Sugary Drinks Why: Soft drinks, energy drinks, and fruit drinks are high in sucrose, high-fructose corn syrup, or fruit-juice concentrates. High sugar intake is linked to obesity and type 2 diabetes. Instead: water, natural fruit juice, tea, black coffee, or low-fat milk.

10. Gummy Candies Why: Lots of sugar or high-fructose corn syrup without any nutrients. Instead: fresh fruit, unsweetened dried fruit, or fruit-topped yogurt.

[mayank099]

Exploring The Exodus Effect: A Deep Dive

 to

Today's topic will be The Exodus Effect book, which includes a recipe for an oil that can improve your overall health and aid in the treatment of a number of other ailments. This is written to assist many individuals, including you, and it is also extremely reasonably priced.

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What is The Exodus Effect?

The Exodus Effect is a book that contains secrets from the Bible that teach people how to prepare holy anointing oil. You will discover how to mix the right ingredients to prepare the original anointing oil the Israelites used when they were lost in the wilderness.

The oil can help heal pain and chronic diseases. It improves your spiritual faith and restores happiness in your home. While in the wilderness, the Israelites used anointing oil to draw close to God and fight pain.

According to the creators of The Exodus Effect, the anointing oil contains specific ingredients that help combat inflammation, improve brain power, and support your immunity. Christians are welcome to prepare the anointing oil to strengthen their faith and spiritual connection.

Creating the divine anointing oil is simple, does not require special equipment, and anyone can prepare it in the comfort of their home. The Exodus Effect provides information on different ways to consume oil. The anointing oil can be used in Christian events such as the coronation of church leaders.

The oil does not cause any side effects and is not addictive if prepared correctly. Many customers have provided good reviews about The Exodus Effect.

Unleash your health potential with The Exodus Effect now!

How Does The Exodus Effect Work?

The Exodus Effect guidebook teaches how to make anointing oil using Bible-inspired ingredients. The book prevents using the wrong combination, which fails to give the full benefits of the anointing oil.

Pastor Andrew and Dr. Benet claim that when The Exodus Effect oil is absorbed into the body, it increases the cannabinoids in your body, which stimulates the functions of the endocannabinoid system. The oil then acts as a natural painkiller, relieving all pain and inflammation in your body.

The secret ingredient (cannabis) in The Exodus Effect oil has healing powers and promotes overall well-being. The holy herb improves your spiritual, mental, and physical health. It fights pain from the root cause, therefore leaving you pain-free.

The oil has high antioxidant content, which promotes cellular health, reduces inflammation, and neutralizes free radicals. Other nutrients in The Exodus Effect oil support the development of healthy cells and promote cell regeneration. The oil also improves cognitive function and brain health and strengthens your immunity.

The Exodus Effect Ingredients The Exodus Effect oil contains 100% natural that is science-based and proven to be effective. The recipe allows you to consume the oil with tea or food.

Cannabis Plant The Exodus Effect uses the cannabis plant as its primary ingredient. It has anti-inflammatory properties that relieve inflammation and joint pain. Studies show CBD reduces stress, anxiety, and symptoms of depression and boosts quality sleep.

Some cancer patients use CBD oil to reduce nausea, vomiting, and other effects of chemotherapy. CBD stimulates the function of the endocannabinoid system, therefore boosting your brain’s ability to fight pain. It also enhances cognitive function and promotes overall well-being.

Olive Oil Olive oil is a common ingredient in the kitchen. Consuming this can aid in reducing inflammation and lowering the risk of chronic diseases. Olive oil regulates cholesterol levels, prevents the risk of type 2 diabetes, and is rich in powerful nutrients and antioxidants. Studies reveal that olive oil could support weight loss and immunity.

Join others experiencing the Exodus Effect transformation!

Cassia Cassia regulates blood sugar and blood pressure levels. It promotes healthy blood circulation, strengthens muscles, boosts immunity, and clears unhealthy cholesterol. Cassia contains anticoagulant compounds that reduce blood clotting. It is also rich in antioxidants and anti-inflammatory properties that lower inflammation and oxidative stress.

Cinnamon Cinnamon boosts digestion, supports detoxification in the liver, and promotes a healthy immune response. The potent herb is rich in antioxidants that reduce cell damage and eliminate harmful toxins and chemicals from the body.

Myrrh Myrrh has anti-inflammatory properties that reduce swelling, pain, and inflammation. It contains antibacterial compounds that fight harmful bacteria and treat various infections. Myrrh can reduce stress, anxiety, and depression and relieve arthritis pain. Some studies have revealed that myrrh can be used as a treatment for indigestion, ulcers, asthma, syphilis, cancer, leprosy, and skin sores.

What Can You Gain Knowledge from Exodus Effect? The Exodus Effect is the best example of a secret that you cannot discover for yourself in the Bible. It includes all the necessary instructions and advice to enable us to reap the natural advantages of what God designed for us. Here are some of the points he has made.

The Divine Ratio: In fewer than 48 years, you will have all the components you require to create this divine holy anointed oil. For less than the price of dinner, you can have all of these amazing foods brought to you in bulk.

Best Shape of your life: More CB1 receptors are found in the bodies of overweight people, according to recent clinical trials. This weight gain may increase as you get older. A component of the god's anointed oil hinders communication with CB1 receptors, which aid in weight loss and appetite suppression.

Pain or discomfort severe: This ubiquitous spice can be easily incorporated into your oil. This will boost efficiency by 2000% and have the ability to completely eliminate chronic pain of any kind.

Lost mobility or flexibility: The only thing you can do is add more myrrh to the oil blend. You'll feel free, flexible, and prepared for all the enjoyable things you've always wanted to partake in!

More youthful vibrant appearance: Simply combine a small amount of this tropical fatty oil. This will help you get rid of fine wrinkles, tighten your skin, make it more elastic, and keep your young glow. You will also get 12 mouthwatering recipes that demonstrate how to incorporate all the oils into your preferred foods. These recipes are not only simple, but they can also help you burn fat and shed a ton of pounds from various places of your body.

Blood Sugar Balanced: The components discovered inside the forgotten recipe have been shown to stabilize blood sugar levels for folks who are worried about fluctuating levels. Exodus Effect gives you a fantastic recipe that you can use to do that. It instructs you to combine the oil in the delicious chocolate dish to make your sugar troubles disappear.

Unbreakable: The Exodus Effect guide's "unbreakable" section demonstrates one of the substances that has been scientifically shown to significantly lower your risk of bone brittleness and strengthen your bones. You'll experience the sensation that your bones are as strong as steel.

Divine Coffee: If you enjoy coffee and want to add a spiritual boost to your morning brew, try mixing this oil with a tiny bit of a powerful fat-burning substance.

Here are Some Merits / Pros of Exodus Effect!

Exodus Effect works the best since it will be manufactured by you, unlike other supplements or items that are made with a ton of chemicals! You will experience many wonderful benefits when you utilize it regularly, including:

Find out what God says about this "wonder oil" in the Bible.

For considerable advantages, learn to manufacture this oil for yourself and use it frequently.

Learn how to make this "anointed oil" in an easy, straightforward manner.

Discover all the various applications for this oil that are risk-free and natural.

Discover the healing techniques that were exclusive to God's chosen people.

Use this oil to relieve the pain and inflammation in your aching joints.

Diabetes patients have a significantly higher probability of turning their lives around.

Learn how to improve your physical and spiritual well-being.

Learn to use this oil to balance your body, mind, and soul.

You will get complete, simple access to the whole guide as soon as you download it.

The Benefits of The Exodus Effect Oil Enhance Immune Response The special anointing oil has antioxidants that protect your body from toxins and oxidative stress, possibly leading to diseases. Our immune system relies on various components to function effectively. One of the most critical components is the ability to activate immune cells to fight off diseases and infections. This process is essential in powering our immunity and keeping us healthy.

Improve Blood Flow The Exodus Effect oil ensures steady blood flow by reducing harmful blood cholesterol, which causes blockage in the blood vessels. It promotes smooth blood circulation, thus contributing to the transportation of oxygen and nutrients throughout the body.

Reduce Chronic Pain The Exodus Effect oil is believed to possess healing properties that aid in reducing chronic pain and inflammation. The oil can treat rheumatoid arthritis, reduce joint pain, and enhance mobility.

Experience the miracle of The Exodus Effect!

Enhance Metabolism Cinnamon, one of the key ingredients in The Exodus Effect essential oil, promotes healthy digestion and reduces inflammation. A healthy digestion ensures a better metabolic rate and breakdown of calories into energy.

Improve Sleep Quality The Exodus Effect oil helps improve sleep quality by eliminating stress, anxiety, and depression. It relaxes your mind, ensuring you get enough sleep and rest.

Support the Endocannabinoid System Cannabis, the primary ingredient in The Exodus Effect oil, supports the endocannabinoid system, whose function is to regulate various processes like appetite, sleep, energy, blood pressure, mood, and more.

Boost Both Physical and Mental Health The oil’s natural ingredients, such as cannabis, can enhance cognitive function, increase energy levels, reduce stress and anxiety, and relieve pain, thereby improving physical and mental health.

Get the benefits of Exodus Effect today!

How to Use The Exodus Effect Oil The Exodus Effect oil is for everyone who wishes to reduce chronic pain, stress, and anxiety, enhance cognitive function, and boost overall well-being. Mix into food and beverages or rub into the skin. The guide provides step-by-step instructions on how to prepare the recipe, and it outlines all the necessary ingredients. You can easily make anointing oil at home for family use.

Most users have reported divine effects within five days. However, it would be best to understand that different people might experience different results depending on their health conditions.

The Exodus Effect Pricing and Money-Back Guarantee The Exodus Effect is exclusively available on the official website for only $67. Once payment is processed, you will receive a link to download a copy of the book.

Pastor Andrew offers customers a 365-day money-back guarantee on all purchases. The risk-free guarantee allows you to try the recipe for one year and get a full refund if you do not experience any results.

The Exodus Effect Bonuses The Exodus Effect comes with the following three bonuses:

Bonus 1: Divine Pet- it has guidance on how you can use The Exodus Effect oil on your pet to improve its health and well-being. Bonus 2: Lazarus Effect- the special report provides information on how to combat aging and look 15-20 years younger. Bonus 3: Hidden Prayers- you will find 33 different scriptures from different authors that will boost the benefits of The Exodus Effect oil. Don’t miss out on these bonuses!

The Exodus Effect Conclusion The Exodus Effect is a guidebook that reveals the recipe for preparing the original anointing oil. It shows the secret ingredient that enables you to enjoy the full benefits of the oil.

The recipe includes 100% organic ingredients that are backed by scientific research. The Exodus Effect oil treats chronic pain inflammation, reduces stress and anxiety, supercharges immunity, improves cognitive function, and promotes overall well-being.

The recipe is simple and can be prepared at home with ease. You can apply the oil to your body or top it on food or tea. The Exodus Effect creators believe that anointing oil can increase one’s faith and spiritual connection to God.

Is it Legit or Scam? This method of preparing oil and using it to treat health issues makes it legitimate, so yes. Exodus Effect Oil provides the body with a number of advantages. People also don't experience any side effects. So, that is legitimate.

Is There Any Refund Policy? For US clients, the Exodus Effect publishers promise a 365-day lifetime return policy. The Lifetime Money-Back Guarantee for International Customers is a 60-day money-back guarantee from the date of purchase. In addition, they guarantee that using this updated holy anointing oil would cause substantial improvements in your life. You have the option to request a refund if you're displeased or dissatisfied.

Exodus Effect Reviews

Numerous client testimonials describing how following the advice in the book improved their health can be found on the Exodus Effect website. Here are some of the testimonials provided by clients:

A reader who saw that his wife was in excruciating pain and had very swollen legs and feet ordered Exodus Effect for her. After using the Exodus Effect oil for a few weeks, she observed notable changes. She states that she was "improving practically every hour.

One reviewer began using Exodus Effect oil on Friday to treat thumb arthritic discomfort. She suffered a lot of pain and found it difficult to lift things and open jars. A few days later, she discovered that "most of the agony was gone," that she could lift big boxes pain-free, and that she could circle her thumbs.

One reader who had a significant cyst in his lower vertebrae utilized the Exodus Effect oil to treat his discomfort. Before he began using the oil, he suffered from terrible, ongoing pain, and the oil had "taken away so much of the anguish.

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[sidewalkchemistry]

Tomatoes (Solanum lycopersicum, Solanaceae - Nightshade Family)

Native to Mesoamerica though via colonization tomatoes became a signature ingredient in European cuisines (eg. Italian). Modern cuisines worldwide, in fact, would look much different if Indigenous Americans were unaware of the brilliance of the tomato.

Interestingly, the fruits were previously shunned and thought to be deadly poisonous by Europeans and American settlers. This scenario has lent itself to the term 'tomato effect.'

Coined in the Journal of the American Medical Association 27 years ago, the tomato effect describes the rejection of highly efficacious therapies by the medical establishment because they happen to go against the prevailing conventional wisdom.

Imported from the New World, “By [the year] 1560, the tomato was becoming a staple of the continental European diet…[A]t the same time it was actively shunned in North America [for literally centuries]… The reason…is simple: they were poisonous. Everyone knew they were poisonous, at least everyone in North America. It was obvious.”

Examples of this tomato effect—a slavish devotion to orthodoxy—are mentioned in medicine. For example, ignoring the successful use of this plant in the treatment of gout for a thousand years before modern medicine “discovered” it was the drug colchicine. Aspirin was also ignored for almost 3,000 years of successful use as willow tree bark extract.

Tomatoes used to grow as wild as weeds in Central and South America. The Aztecs and Incas were among the first known to use the plant in their food.

They have an unmistakeable bright cheery taste which fits into the savory & umami flavor categories. They are also very cooling and hydrating in nature, which allows it to harmonize perfectly with the sunny days of its growing season. A simple taste of tomatoes captures the essence of such days. It's no wonder why it is one of the most consumed "vegetables" in the United States, even critical to many fast food dishes.

The leaves of the tomato have also been feared, even into our current times. But many have eaten & cooked with it, though it would be unwise to consume the leaves in excessive portions, which is the same for any one leafy green. Due to the content of antinutrients in leafy greens combined with the varied ability to handle these antinutrients (eg. oxalates), which is thought to change according with one's genetics & gut microbiome status, eating an assortment of different greens is a general nutritional recommendation.

The tomato fruit is a notable source of Vitamins C, E, and K, potassium, and lycopene (an antioxidant, and thus gives tomato the reputation of aiding prevention against inflammation-related diseases and imbalances). On a similar vein, it is brewed as tea, though very rarely, to bring relief to cold & flu symptoms.

Nutrient absorption of the tomato is thought to be improved once cooked or processed in other ways which softens the cell walls. The combination of tomatoes and olive oil may also been an intuitive realization of increased nutrient absorption.

The fruit is a main ingredient in the following: sauces like marinara, ketchup, salsa, pico de gallo, tomato paste, tomato juice, tomato soup, gazpacho, pizza, ratatouille, paella, tagine, bravas sauce, shakshuka, fried green tomatoes, jollof rice, tomato galettes, butter chicken, tikka masala, saneyet batates, burgers, etc.

Its flowers tend to be small and yellow. The flower's energies have been captured in vibrational flower essences. They're thought to hold a 'warrior energy,' with qualities of mental strength and endurance. It has been reported to aid with nightmares, depression due to unhappiness with one's weight, dentist's office anxiety, pets with uncontrollable fear or a history of traumatic abuse, and addiction management.

(Photograph by Mats Dreyer)

[luckystorein22]

Which type of olives help you if you have low HDL, black pitted or green pitted?

In the quest for better health and well-being, the choices we make regarding our diet can play a pivotal role. One such choice revolves around the consumption of olives, particularly black-pitted and green-pitted olives. Many individuals are concerned about their HDL (High-Density Lipoprotein) levels and are eager to know which type of olives can have a positive impact. In this article, we will delve into the world of olives and their effects on low HDL.

Understanding HDL Cholesterol

Before we dive into the specifics of black-pitted and green-pitted olives, it's essential to understand HDL cholesterol. HDL is often referred to as "good" cholesterol because it plays a critical role in removing excess cholesterol from the bloodstream. This process helps reduce the risk of heart disease, making it a vital component of overall health.

The Benefits of Olives

Both black pitted and green pitted olives offer a range of health benefits. These include:

1. Heart Health

Olives are known for their heart-healthy monounsaturated fats. These healthy fats can help improve your cholesterol profile by raising HDL levels and lowering LDL (Low-Density Lipoprotein) levels, which is often referred to as "bad" cholesterol. This makes olives a valuable addition to your diet, especially if you have low HDL.

2. Rich in Antioxidants

Olives are packed with antioxidants, such as vitamin E, which can help combat the harmful effects of free radicals in your body. This antioxidant-rich nature can further contribute to overall cardiovascular health.

3. Reduced Inflammation

The compounds found in olives have anti-inflammatory properties that may benefit individuals with low HDL levels. Reducing inflammation in the body is crucial for heart health, and olives can aid in achieving this.

Black Pitted Olives vs. Green Pitted Olives

Now, let's compare the two types of olives to determine which one might be more beneficial for those with low HDL levels.

Black Pitted Olives

Black pitted olives are known for their intense, rich flavor. They are slightly riper than green olives and are often found in Mediterranean and Middle Eastern cuisines. Here's how they can help:

Rich in Monounsaturated Fats: Just like green olives, black pitted olives are packed with heart-healthy monounsaturated fats. These fats can help elevate HDL levels, promoting better cholesterol balance.

Antioxidant Content: Black olives also contain antioxidants, which can further aid in reducing inflammation and supporting heart health.

Green Pitted Olives

Green pitted olives, on the other hand, have a milder taste and are typically harvested before they fully ripen. Here's how they can contribute to improving low HDL:

Lower Sodium Content: Green olives tend to have lower sodium content compared to black olives, making them a good choice for those watching their salt intake. High sodium levels can contribute to high blood pressure, so opting for lower-sodium olives is a smart choice for heart health.

Fiber Content: Green olives are also a good source of dietary fiber, which can help in managing cholesterol levels. Fiber binds to cholesterol in the digestive system, preventing its absorption into the bloodstream.

Incorporating Olives into Your Diet

To harness the benefits of olives for improving low HDL, consider these tips:

Snacking: Olives can be a great addition to your snack repertoire. A small serving of olives can help curb your hunger while providing heart-healthy nutrients.

Salads: Add olives to your salads for a burst of flavor and nutrition. The combination of olives with fresh vegetables can make for a delicious and healthy dish.

Cooking: Olives can be used in various recipes, such as Mediterranean-style chicken dishes, pasta, or even homemade olive tapenade.

Olive Oil: Don't forget olive oil, which is derived from olives and is renowned for its health benefits. You can use it for cooking or drizzle it over your dishes for added flavor.

Conclusion

In the quest to improve low HDL, both black pitted and green pitted olives offer valuable contributions. Their monounsaturated fats, antioxidants, and other nutrients make them worthy additions to your diet. While both types have their merits, the choice ultimately depends on your personal preferences and dietary requirements.

Incorporating olives into your daily meals can be a delicious and heart-healthy choice. Remember, it's not just about whether black or green olives are better; it's about enjoying a balanced and varied diet that supports your overall health.

So, if you're looking to elevate your HDL levels, consider including olives in your diet, and remember that a healthy lifestyle is the key to a healthier heart.

[elenasunshinemagazine]

3 fitness recipes from vegetables

The main rule of a healthy approach to food and eating habits is to maintain a balance of nutrients and energy consumption (calories). Therefore, if you regularly exercise, the composition and volume of your daily diet should be adjusted. This applies to all types of physical activity – it does not matter whether you prefer to calmly concentrate on your body when doing yoga or whether you like to engage in high-intensity interval training. Energy consumption changes and the menu needs to be selected so that you get the most out of training.

It is not recommended to follow a strict restrictive diet when doing fitness. Unless in extreme cases, for a short time, to lose weight by one or two kilograms, carefully weighing the health risks. Feeling exhausted, weak, fans of diets can not recover from physical exertion and often quickly quit fitness. The other extreme is too high-calorie menu. You can not think that fitness "allows" you to eat uncontrollably.

The right approach is a varied, delicious food for you personally with a balanced ratio of macro-and micronutrients and sufficient, but not excessive caloric content. Such a diet will give strength for training, the body will become not only fit, but also healthy, and the mood is always upbeat.

Peking cabbage rolls with tomatoes and cheese

If you like vegetable dishes, then I advise you to prepare rolls of Peking cabbage with a filling of tomatoes and hard cheese. Cabbage rolls are prepared quite simply and quickly, and they turn out very tasty and satisfying.

Ingredients: Peking cabbage 4 leaves Hard cheese  2 tablespoons Tomato  1 piece Egg  2 pcs. Flour  2 tablespoons Salt to taste Vegetable oil   2 tablespoons

Instruction:

Prepare all the necessary ingredients. In a deep bowl, combine the egg, flour, and salt. Whisk with a fork for 10-15 seconds.

Cut a tight edge from the Peking cabbage leaves. Dip the cabbage leaves on both sides in the batter. Wash the tomato, cut it into slices. Cut the cheese into small pieces.

In a frying pan, heat the vegetable oil. Carefully place the cabbage leaves in the batter in a frying pan and fry for 20-30 seconds over moderate heat. Then turn to the other side and fry the cabbage on the second side, the same amount of time.

Now place the fried cabbage leaves on the board. Place 2 slices of tomato and 2 slices of hard cheese on each cabbage leaf. Roll the cabbage leaves with the filling into a roll. Put the cabbage rolls with tomatoes and cheese in a frying pan and fry them a little, so that the cheese inside melts. Here are the rolls of Peking cabbage with tomatoes and cheese turned out!

Vegetable Curry

This vegetarian curry is worth trying if only to appreciate the taste of the original dish. This vegetable curry is made from string beans, eggplant, and canned chickpeas.

Ingredients: String beans  14.11oz Eggplant  2 pieces Canned chickpeas  1 cup Curry  1 teaspoon Garlic   1 clove Ginger   1 teaspoon Garam masala 1/2 teaspoon Lemon juice   2 tablespoons Olive oil   2 tablespoons Soy sauce  3 tablespoons Vegetable broth or water 1/2 cup Salt   to taste

Instruction:

How to make vegetable curry: Wash the string beans and cut them into small pieces. Wash the eggplants and cut them into medium-thick slices. In olive oil, fry the eggplants until golden, add the chopped garlic and grated ginger. Fry for 2 minutes, until they give off their flavor.

Put the beans in the pan with the eggplant, add all the spices, and mix. Add the chickpeas, soy sauce and lemon juice, and mix. Pour in the broth or water so that the liquid is below the level of the contents of the pan. Cover and simmer the vegetable curry for 10 minutes, until the string beans are cooked. Add salt to the vegetable curry to taste. Vegetable curry with string beans, eggplant and chickpeas is ready. Bon Appetit!

Stuffed beetroot

Stuffed beets look beautiful on the table and, moreover, are still very tasty. Changing the minced meat, you can prepare a snack beet, dessert, and as a second course. Minced meat can be different: rice with meat, poultry, vegetables, raisins, apples, eggs, and herbs. Today I have rice with stewed vegetables.

Ingredients: Beetroot   6 pcs. Vegetable mixture   8.82oz Boiled rice   8.82oz Salt to taste Pepper to taste Onion 1 pcs. Vegetable oil  2 tablespoons Lean mayonnaise   2 tablespoons Ketchup   1 tablespoon

Instruction:

Preparation of stuffed beets: Beets are better to choose a dark color, round in shape, of the same size. Boil the beets. You do not need to salt the water – the taste of beets will deteriorate.

Beets should not be digested, it is better to slightly undercook. Try to pierce the beets with a toothpick and, if it comes in, the beets are ready. Take 1 dessert spoon per beetroot. The vegetable mixture can be prepared from fresh vegetables, mixing a little diced colorful peppers, zucchini, eggplant, and carrots.

We prepare minced meat. In the oil, fry the finely chopped onion. Add the vegetable mixture and simmer for 10 minutes. Add ketchup and rice. We also take a dessert spoon of boiled rice for beets. Add salt and pepper to taste. Put out all 5 minutes. The minced meat is ready.

We will clean the cooled beets. With a knife and a spoon, remove the pulp from each beet so that a thin layer of pulp remains on the walls of the beet.

We will stuff the beets and put them on a baking sheet. The sides of the beetroot with a brush smear with oil. On top, squeeze out a little lean mayonnaise. Bake the beetroot stuffed in the oven for 25-30 minutes at a temperature of 356 F.

Take out the middle of the beetroot and do not throw it away. They can be used to make a very delicious salad. Chop the beets, add the peeled grated apple, chopped nuts. Season with salt and pepper. Season with vegetable oil. Ready-made stuffed beets spread on a plate. Bon Appetit!

https://elenasunshinemagazine.com/cooking/3-fitness-recipes-from-vegetables/

[healthy444]

What foods are good for your health?

A balanced diet rich in whole foods is generally considered good for your health. Here are some examples of foods that are often recommended:

Fruits and vegetables: These provide essential vitamins, minerals, fiber, and antioxidants. Aim for a variety of colors to get a wide range of nutrients.

Whole grains: Foods like brown rice, quinoa, oats, and whole wheat provide fiber, vitamins, and minerals.

Lean proteins: Incorporate sources like chicken, turkey, fish, tofu, beans, lentils, and nuts for essential amino acids.

Healthy fats: Foods like avocados, olive oil, nuts, and seeds contain monounsaturated and polyunsaturated fats, which are beneficial for heart health.

Dairy or dairy alternatives: Choose low-fat or non-fat options for milk, yogurt, and cheese, or opt for fortified plant-based alternatives like almond milk or soy yogurt.

Water: Staying hydrated is crucial for overall health. Drink plenty of water throughout the day.

Herbs and spices: Many herbs and spices not only add flavor to your meals but also provide health benefits due to their antioxidant and anti-inflammatory properties.

Limit processed foods: Processed foods often contain high amounts of added sugars, unhealthy fats, and sodium. Opt for whole, minimally processed foods whenever possible.

Portion control: Be mindful of portion sizes to avoid overeating, even with healthy foods. Using smaller plates, bowls, and utensils can help with portion control.

Reduce added sugars: Try to limit your intake of sugary beverages, desserts, and snacks. Choose naturally sweet foods like fruits instead.

Include probiotics: Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that support gut health.

Stay mindful of salt intake: Too much sodium can contribute to high blood pressure and other health issues. Choose low-sodium options and flavor foods with herbs, spices, and citrus instead of salt.

Prioritize nutrient-dense foods: Focus on foods that provide a high amount of nutrients relative to their calorie content, such as leafy greens, cruciferous vegetables, and berries.

Enjoy meals mindfully: Take time to savor and enjoy your meals, paying attention to hunger and fullness cues. Eating slowly and without distractions can help prevent overeating.

Customize your diet: Consider any specific dietary preferences, intolerances, or allergies you may have when planning your meals. There are many ways to adapt healthy eating patterns to suit individual needs.

Be consistent: Consistency is key to reaping the benefits of a healthy diet. Aim to make nutritious choices consistently over time rather than focusing on perfection.

Remember, balance and moderation are key. It’s also important to consider individual dietary needs and any specific health conditions when choosing foods for optimal health. Consulting with a healthcare provider or a registered dietitian can provide personalized recommendations.