Category Archives: nutrition

Health Benefits of QUAIL EGGS

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Have you heard about the benefits of quail eggs? Just three little eggs a day will do wonders to your health!

My coworker keeps quails at home. He told me he drinks three raw quail eggs a day to stay healthy. The first thing I did after I heard that, was googled it J It appeared that those little bitty eggs can do wonders. Here is what I found in one of the articles (you can read the whole article by clicking on the link):  http://www.ennyrehoboth.com/wonders-of-quail-eggs/

     HEALTH BENEFITS OF QUAIL EGGS

  • Remedy against digestive tract disorders such as gastritis, stomach ulcer and duodenal ulcer,
  • can help cure aneamia increasing haemoglobin level and remove toxins and heavy metals from the blood,
  • treatment of tuberculosis, bronchial asthma, diabetes and vegetative vascular dystonia,
  • strong anti-cancer effects and helps inhibit cancerous growth,
  • help eliminate and remove stones from liver, kidneys and gall bladder,
  • accelerates recuperation after blood stroke and help strengthen heart muscle,
  • powerful stimulant of sexual potency, they nourish the prostrate gland with useful substances and therefore help restore sexual potency in men,
  • promote good memory, enhance brain activity and regulate the nervous system,
  • strengthen the immune system,
  • slow down again of organs and increase life span,
  • improve skin colour and strengthen hair making it shiny and voluminous, thus it is used for facial and hair care masks.

Quail eggs do not have bad cholesterol. They are also safe from salmonellosis and resistant to different infections. The best way to eat quail eggs is to have it raw on an empty stomach in the morning before you eat anything else.

As for me, first I was afraid I wouldn’t stomach the taste, but with the right technique to eat them, I don’t even notice how they get in to my stomach. From now on, I am having three raw eggs every morning!

NUTRITION INFORMATION FOR 1 RAW QUAIL EGG

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FitAli

Sweet death by SUGAR

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ImageI love to have a little bit of sweetness every now and then. I know sugar isn’t very good for me, but to be realistic, I don’t want to cut it out of my diet completely, simply because I’m not on a diet!

Added sugar consists of glucose and fructose. The reason added sugar is bad, is because it has a large amount of fructose. The only organ in the body that can digest the fructose is liver. When have too much added sugar and liver is already full of glycogen, fructose turns in to fat.

Did you know that average American consumes about 18 teaspoons of sugar per day? That is just wild! According to the American Heart Association it is safe to consume 24 grams of sugar per day, which is equal to 6 teaspoons.

Sugar is hidden almost everywhere from salad dressings to cooked meals. However the natural-occurring sugars in fruit, vegetables and dairy products are completely safe to consume. Fruit and vegetables, containing sugar, also provide our bodies with vitamins, minerals, water and fiber.

One of the keys to a healthy life is everything should be in a healthy amount! I personally think it’s much harder to stick to small portions in the US. The size of a “regular” desert in a decent restaurant is about half a pound! That’s not a human portion! Desert is supposed to be tiny!

So far, I am allowing myself a chocolate candy here and there and a cheesecake once in a few weeks and FRUIT, FRUIT, FRUIT…

FitAli

Greek nutrition

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ImageAncient Greeks thought of  nutrition in terms of the four humors circulating throughout the body. The four humors are the metabolic agents of the Four Elements in the human body as follows:

– Blood – air – dry food

– Phlegm – water – moist food

– Yellow bile – fire – hot food

– Black bile – earth – cold food

The right balance is essential to maintaining health. Greek physicians tried to regulate cold and moist “humors” by providing hot, dry foods and vice versa. A woman’s body was seen as wetter and colder than man’s, so she was to avoid food that would make her even colder and wetter, such as fish, eels, and meat from newborn animals”.

Who would have thought, that my favorite broiled Tilapia in a garlic butter sauce makes me cold 🙂

FitAli

Healthy Lifestyle vs. Diet

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healthy-lifestyle-bannerWhat is the difference between a weight loss diet and a healthy life style?

What is my goal?  Is my goal to lose weight so I look good and can go back to eating pizza? Or is my goal to lose weight and stay healthy for a lifetime?

A “weight loss diet” is a selection or limitation on the amount a person eats for losing weight in a period of time. A weight loss diet by its definition is predetermined to fail me. Why? There are so many ridiculous diets out there it’s amazing. Diets like: cabbage soup diet, watermelon diet, grapefruit diet, cookie diet, Subway diet, junk food diet- are dangerous! They do more harm than good. They are based on extreme rapid change of food consumption, without giving the body all the nutrients it needs. There are certain minerals, vitamins and nutrients that my body needs per day. If I don’t consume enough of the “good stuff”, the body goes in to starvation/survival mode; thinking “if I am not getting this stuff, let me store everything as fat and eat on your muscle”. So before starting this “amazing, miraculous” diet which guarantees that while eating my favorite cookies and pizza, I will lose 40lb in two weeks, I ask myself, what do I really want?

Why do diets work only for a short period of time?

– my mind is set to only do it for a short period of time;

– the goal is to lose weight in a certain period of time and after that go back to old eating habits;

– lack of knowledge about what’s healthy and what’s not.

Let’s look at healthy lifestyle. “Lifestyle” is – the habits, attitudes, tastes, moral, standards etc., which together constitute the mode of living of an individual or group. It all starts with understanding my body and treating it as a temple (heard this from a friend of mine). Would I throw junk in my temple? Of course not! Healthy lifestyle is for life! It’s all about what I eat, rather than what I don’t. It’s all about what I think of the food I eat and what it gives me. Would I like to run a marathon when I am 68 y.o.? Would I like to be glowing with energy and health when I am 90 y.o? Would I like to play basketball with my great-great-grandchildren? Of course i would, but no diet will get me there!

Why healthy lifestyle works for life?

–         I have a complete understanding of health, food and nutrition;

–         I am committed to having a great life;

–         I love and respect myself as a human being.

I have tried many diets and non of them worked for me for a long time, exactly because i was expecting a miracle and thinking “wow, while i eat all this delicious junk food, i will be losing weight” or “well, i will only have to suffer for a week and then can go back to eating what i want”. It never worked, never does and never will. Diets don’t work long-term. Only after i learned about foods, nutrients, exercise and my body, i was able to lose weight and maintain it till this day. I feel great, look awesome and stay happy!

Set your mind for a HEALTHY LIFE and you will have it!

FitAli

I love cheese… Do you?

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Cheese is an excellent source of complete proteins, calcium, potassium, and vitamins. There are about 500 different varieties of cheese recognized by the International Dairy Federation. Fatty acids and saturated fats found in cheese help our bodies absorb fat-soluble vitamins.

I love cheese! It adds a great flavor to some dishes or can be used as a snack. What else do i know about cheese? It is a good source of protein and calcium- that is pretty much all i know… With so many different kinds of cheese out there, I decided to research some low fat and high in protein cheeses.

Low fat cheeses

Cheese 1 oz.

Calories

Fat (g)

Protein (g)

Calcium (g)

Sodium (mg)

Ricotta

39

2.2

3.2

77.1

35

Cottage cheese 1% (1 cup)

163.5

2.5

28

137.5

917.5

Cottage cheese 2% (1 cup)

202.5

4.5

31

155

917.5

Mozzarella Part-Skim

72

4.5

6.9

222.1

176

Feta

75

6

4

140

317

Velveeta

81

6.1

5.1

152.1

416

Mozzarella Whole Milk

85

6.3

6.3

143.4

178

Camembert

85

6.9

5.6

110.2

239

High in Protein cheeses

Cheese 1 oz.

Calorie

Protein (g)

Fat (g)

Calcium (g)

Sodium (mg)

Cottage cheese 2% (1 cup)

202.5

31

4.5

155

917.5

Cottage cheese 1% (1 cup)

163.5

28

2.5

137.5

917.5

Ricotta part-skim (1 cup)

339.5

28

19.5

669

307

Parmesan grated

129

12

8.5

390

528

Parmesan hard

111

10

7.5

335.5

454

Romano

109.5

9

8.5

301.5

340

Gruyere

117

8.5

9

286.5

95.5

Swiss

106.5

8

8

272.5

73.5

A bigger cheese nutrition chart can be viewed here:

http://www.cnn.com/HEALTH/indepth.food/dairy/compare.cheese.html

I often eat cottage cheese with pineapple or mozzarella sticks for a snack.

So as we can see, cheese isn’t so bad, in fact, in moderate quantities, it’s very healthy.

FitAli

Healthy snack ideas

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Snacking is a very important part of healthy eating. Snacking between meals regulates my appetite. I divide my food intake in to 3 full meals and 3 snacks a day. I keep my meals under 250 cal. and snacks under 200 cal. each. It’s very important to watch what we snack on, because that’s where the extra, unnoticed calories are coming from. I try to think of my snacks as mini meals and keep a food log to track my calories. A banana with peanut butter or a cookie here and there, it all adds up at the end of the day. To avoid unhealthy snacking I prepare my snacks at home. Today I want to share some healthy snack ideas.

  1. Fat free Greek yogurt. Zero fat and up to 16g or protein!
  2. Fruit. Excellent source of fiber and vitamins.
  3. Vegetables like baby carrots, baby bell peppers…Also a great source of fiber and vitamins.
  4. Nuts like almonds, pistachios, walnuts… Provide tons of protein and fiber and heart-healthy fats. I prefer nuts mixed with berries.
  5. Granola bar. I choose bars that contain less sugar and fat and more protein.
  6. Cottage cheese with or without fruit. A cup of low-fat cottage cheese with pineapple is one of my favorite evening snacks.
  7. String cheese with or without fruit. Low fat cheese is a good source of protein.
  8. Hardboiled egg. Loaded with healthy nutrients.
  9. Turkey breast no salt added. I often make turkey breast rolls with cheese.
  10. Hummus. Great source of protein and vitamins. Easy to make, great variety of flavors.
  11. Brown rice cake with fresh almond butter. Great source of protein.
  12. Peanut butter stuffed apple. I choose fresh peanut butter no salt added. Cut an apple in half, take out the hard middle part and put half a teaspoon of peanut butter inside.
  13. Smoothie. Toss some frozen berries, a banana, fresh spinach, and fat-free milk into your blender for a vitamin and mineral packed drink you can sip on in the car for hydration and nutrients.

I use a Calorie Counter app to track my protein, carb and fat intake. Keeping a food log really opened up my eyes on what I was doing wrong and why I wasn’t losing weight. Checking out the nutrition value of every food I am about to eat helps me make healthier choices.

Out of curiosity, keep a food log for three days. Log in every bite and sip you take during a day, see how many calories your “just one cookie” or “favorite candy” cost you and more importantly how they contribute to your health. 

What is your favorite snack?

FitAli