6 Must Have Holiday Food In Your Kitchen To Reduce Weight!

In a short time after the holidays to give yourself for weight you fit, healthy –a balanced diet with a program you must remember that you need to lose weight. Fast and low-nutrient content, losing weight causes your body to come under stress. Therefore, enough vegetables, fruits and whole grains, milk and meat group Foods varieties, serving size on your nutrition program must be appropriate for your needs.
GRAPEFRUIT
To lose weight a high amount of vitamin C at the time of the request with the ratio of grapefruit pulp in the gut of fat in your body helps. Increases the feeling of satiety, and the meal is more than enough –balanced ensures that it is completed. You should choose fruit instead of fruit juice meals himself Dec. Every day, you must add 1-2 slices of grapefruit and consume drinking water 1.
CABBAGE
Because of longer duration of digestion in the body increases the amount of energy spent on it. White or purple cabbage-it reinforces the immune system. Over the holiday period due to an increase in meat consumption and carbs in your body will increase edema. Edema is a choice to throw healthy vegetable cabbage varieties. Boil the cabbage ,soup, add to salads, or crushed red pepper as a main course 2 times per week, and you can consume it by adding lemon juice.
APPLE
Healthy eating every day in your program that should be valuable fruit. Mail your sense of satiety because of high rate increases. By paying attention to the serving size you will consume the number of grams of Apple 1 should be between 150-200. Not necessarily every day, you should consume 1. Throw apples in the autumn months edema with dry mate tea to increase your rate of weight loss you can consume. When you feel the need for sweet, and cinnamon and cooked in the oven or boil, you must add tuketebilir.
QUINCE
Individuals who want to lose weight and diabetes ( sugar disease ) autumn –during the winter months in the group that has the highest sediment rate needs to eat that fruit a healthy fruit. Sweet as jam and not be able to increase the amount of fat deposition. You must eat the fruit itself. If you are struggling to consume raw or you can boil along with cinnamon and cooked in the oven you can consume.
CAULIFLOWER
In the autumn months by strengthening your immunity to lose weight you must eat a salad or as a meal 2 times per week. The pulp is high in antioxidant vitamins and minerals rich vegetable broccoli with a stress on the body helps to lose weight before I go under. To avoid bloating and indigestion because it is a sulfurous vegetable your meals by adding 1 teaspoon of cumin tuketebilir.
FISH
Fish, omega-3 and due to being rich in monounsaturated fatty acids, while maintaining your cardiovascular and digestive health allows you to lose weight. Rich in unsaturated fatty acids, the consumption of red meat is consumed varieties of fish that more times then 3 times a week helps to detoxify your body. The fish always consume the main meal, you will have a variety of salad and vegetables according to the season by ensuring that you should plan meals Yesil. Your fish steamed, oven, or grill you should cook.

DIETITIAN
TUĞÇE GARDEN ALTAN
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What Are Foods That Reduce Iron Deficiency?

Food habits and lack of nutritional anemia, iron minerals and so has nothing to do with your selection. For genetic reasons, to correct an iron deficiency, even we try to live with the food choices, you can reduce this problem. The maximum amount for tea / coffee and consume enough foods that contain vitamin C increases your problem a lack of iron.Especially health problems ,Surgery, Obstetrics and much blood you gave during the periods increases your risk of anemia. Yourself sluggish, you feel tired you don’t want to wake up in the morning. Eat a healthy diet ,with enough fruits ,vegetables, and consume foods such as red meats a lack of iron reduces your question.
EGGS
Iron deficiency if you have questions, if you don’t have allergies to eggs and eggs for breakfast every day for about 5 minutes, when you make boiled or omelette chopped salad ( peppers , dill, parsley and 1 teaspoon lemon juice) along with you must eat. Eggs and cheese supply calcium less portions should be preferred. Eggs shouldn’t be in the meals you consume beverages such as tea and coffee.
RED MEAT
Also red meat is rich in iron mineral content of a food. Necessarily the extent of a main meal servings you need at least 3 times per week you must eat. Red meat in the main meals you prefer yogurt ,buttermilk foods that contain calcium such as along with opt ..you shouldn’t. Especially red meat and eat lots of salad with freshly squeezed orange juice increases the absorption rate of iron minerals. Anemia helps to reduce your problem. Eggs also .like tea and beverages such as coffee, after meals, you shouldn’t opt you eat red meat.
DARK LEAFY VEGETABLES YESIL
In winter, the village salad and the meal on our tables as our preferred Yesil-leaf parsley, spinach,swiss chard,green onions,arugula, dill, vegetables such as high in vitamin C..helps to reduce iron deficiency because it is. Minerli especially iron containing eggs, red meat ,lentils together with nutrients such as Yesil ..definitely should be preferred. Anemia is the reduction of the problem for each day, 1 serving bowl, 1 salad or as a dish should be consumed.
CITRUS
Citrus lemon, orange,tangerine and grapefruit with vitamin C improves the absorption of minerals iron helps to reduce anemia. Because vitamin C is a water soluble vitamin, you should drink water every day. You must eat at least 2 servings fruits from the citrus family of fruit of your choice.
MOLASSES
Grapes and berries which is made from molasses for iron deficiency anemia helps to reduce. However, because of the absorption of iron during digestion herbal mineral content is affected by iron minerals. For this reason, you must add the molasses when you will consume 2-3 drops of lemon juice.1 tablespoon molasses for breakfast because it is high in sugar to provide the weight control should be preferred.
YESIL MERCIMEK
Dry bean varieties that contains iron minerals herbal nutritional Yesil mercimek highest among. 2 times per week and may choose a soup as a meal. You can add 3-4 tablespoons of boiled salads. Yesil mercimek, eggs and red meat along with a salad like that ..you should choose dark leafy Yesil.
REDUCE IRON DEFICIENCY SALAD
Ingredients:
• 2 eggs ( boiled)
• 2 tablespoons boiled lentils Yesil
• 2 tablespoons of shredded wheat
• 1/ 2 chopped orange
• 1/3 bunch of parsley
• 1/3 bunch fresh dill
• 2 finely chopped green pepper
• 4-5 leaves of spinach and diced lamb
• Dick chopped 4-5 lettuce
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon sumac
• 1/ 2 teaspoon salt
Preparation: all the greens in the salad bowl of salt, sumac and lemon juice, mix. Over the lentils, wheat, oranges,sliced green peppers and add the egg.Before serving add olive oil.
DIETITIAN
TUĞÇE GARDEN ALTAN
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Foods That Reduce Office Stress

The work environment,intensive meetings waiting for you files. It prevents you from snacking and also eating a healthy diet, the demand for both is increasing. You must learn to choose the appropriate healthy foods for life to make this situation work. Your portion size to reduce stress is important and order a meal. And inadequate skip meals–unbalanced diet increases your stress.
Mainly carbohydrates in your diet to increase your motivation ,not your business performance if you make the right food choices is reduced. However, do you walk in sufficient quantities will help you reduce your stress.
DARK CHOCOLATE
Cocoa protect heart health, serotonin ,dopamine improves emotional health like..balancing the level of hormones. Allows you to reduce stress and increase your motivation. A sufficient rate of cocoa for chocolate with 60% cacao and higher dark chocolate with a ratio you should choose. Weight control provide healthy portions and to the extent of 20 grams of dark chocolate to your should not exceed.
PALM
Reduce your stress and increase a feeling of fullness that contains vitamins and minerals. Every day, you can choose what should be included in the Dec, but the sugar content in dried fruit is high. You need to pay attention to the serving size to provide weight control. 2 dates, 1 serving of fruit. You need to increase your motivation to the extent of servings you must eat.
COFFEE
Coffee a sense of fullness numerous studies, show that can increase concentration and performance. To reduce stress, 2-3 Cup you can choose. To achieve weight control, low-fat dairy, surupsuz ,no sour cream types of coffee you can drink. If you are experiencing sleep problems and fatigue, you should choose the types of decaf coffee.
YOGURT
Your immune protection with the probiotic structure , ensures that your blood sugar will increase your energy and daily balance is preserved. For this reason, your job performance and your motivation increases. In the office Dec meals of oats, fruits and oil seeds (walnuts,flax seed, etc.) you can choose. Dec you prefer to drink 2 glasses of meals every day to reduce your stress will help.
ALMOND
Among oilseeds, protecting brain health, improves emotional hormones, and reduces stress vitamin-mineral content. Gut and satiety, reducing your need for a snack will help. You should adjust the amount of servings as 7-8 pieces to provide weight control.
DEC STRESS-REDUCTION MEALS:
• 1 cup yogurt + 1 banana + 2 tablespoons oats
• 2 pieces of wasa Rye + 1 slice of low fat cottage cheese + raw almonds 5-6
• 1 Apple + 1 cup yogurt + 1 Tbsp flax seed
• 10 ounces dark chocolate + 1 cup low-fat milk with coffee
• 2 dried dates + dried apricots 4 + 2 Walnut
DIETITIAN
TUĞÇE GARDEN ALTAN
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Reduce Sweet Desire

When implementing your request for a diet program to lose weight, eat healthy and often sweet, will you? The answer to this question is yes, you should definitely pay attention to your diet and your food choices. Healthy–balanced diet program allows you to decrease and your sweet desire you feel less tired. Starvation diets are prepared according to the type of food but only limited and carbohydrate–sweet desire increases. Therefore, you want to snack after meals and in the Quiet Hours of night.
The increase of stress hormone insulin request and the level of sweet is affected by the era you live in. Healthy meals order health risks with a diet that is high in fiber and the Dec-sweet desire you can reduce. Dec meal of fruit, dairy and meat foods from the Grain Group, foods in addition to from the group by choosing a bottle of our fullness can increase.
THE HIGHER THE RATIO OF 10 KEY NUTRIENTS PULP

OATS
QUINCE
RYE BREAD
BULGUR
LENTILS
CABBAGE
PRUNES
Quinoa also
BICEPS
SESAME

At least 3 days per week, 1 hour walk and meal helps you feel more satiated that you apply the scheme appropriate to the sport. Order enough meals balanced even though you control your weight while providing you sweet sweet drinking 1-2 cups if you have a request your request decreases. At least a sufficient amount Breakfast 2 slices grain bread you prefer a nutritional program to improve your health and helps you to pulp ratio is high.
DIETITIAN
TUĞÇE GARDEN ALTAN
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13 Foods To Reduce Stress While Fasting

Physical hunger during Ramadan, we may be limited in coupled with everyday stress. To cope with this situation, that would reduce stress, 13 food! Part of the flow of life regular stress, caused many large and small events that stress us in our everyday lives we can live. These effects will be a bit more in the month of Ramadan. Physical hunger, our body coupled with it who want to fight everyday stress, this by releasing cortisol. But remain at consistently high levels of cortisol, increases the desire to eat, especially women, with carbohydrates and sweet foods while trying to get this request in the beginning gives rise to the emergence of many problems, including weight gain. For this reason, especially in the month of Ramadan we could be eating. We consume products that are supported with research into will support us to reduce stress. Energy, helps you focus on the refreshing foods that you can help yourself by consuming your daily life. Here, the foods that reduce stress…
1. ASPARAGUS: although the smell is a bit interesting, because of the high folic acid relieves. You can evaluate different recipes that you will look it up online.
2. AVOCADOS: rich in glutathione which is the most powerful and most important antioxidant in our body. Especially in the older ages observed in the intestinal absorption will assist in burning some fats that are causing damage. Avocado is also a very beneficial antioxidant called lutein to the body, contains. Rich in beta carotene which turns into vitamin A and stored in the liver as needed. Contain more folic acid than vitamin E and other fruit. There are plenty of B vitamins in a zone. Although this might seem like just a fruit, its nutritional value every day due to the consumption of rich but should be limited. Two slices will be enough.
3. Blueberries: rich in anthocyanin, which is one of the most powerful antioxidants. You can read many positive benefits especially for distraction. Strawberries, raspberries, blackberries and vitamin C derivatives such as are quite rich in terms is very effective in coping with stress. In the month of Ramadan is a fruit highly effective for those with attention problem.
4. CASHEW: Sometimes that prevents our crisis can be designated as a delightful snack. Being rich in protein and fat consumption requires to be controlled, the frequency and intensity of. Cashew, a very good resource for zinc. Low zinc levels can cause depression and anxiety. Our bodies are not equipped to store a steady amount of zinc every day because it will be useful.
5. Chamomile tea: a natural tranquilizer that can be recommended before going to bed. One study with 57 participants supported with this anxiety disorder for 8 weeks, scientists gave chamomile products, and it has been observed that there is a significant decrease in anxiety symptoms. Of course, the most convenient and effective for us to calm down and Thing before bed as it is to consume chamomile tea for a good night’s sleep. After 10 minutes in hot water, television, telephone, and similar stimulants can enjoy a drink in a peaceful corner close and you can and observe the effects.
6. Chocolate: antioxidants beneficial for heart health benefits of chocolate for mood proven an undeniable connection. A new study at a university it has been observed that increases in depressive symptoms for both men and women drinkers more chocolate. Dark chocolate lowering blood pressure and relaxing effect. The reason for this contain two important antioxidants. You can allow yourself to consume dark chocolate a week easily. Of course, to avoid weight gain, provided that you spend your calories.
7. One of the sources of the powerful antioxidant in garlic. Free radicals cause aging and cell damage which would be caused by the chemicals in garlic that help in the Prevention of the effects. Is known as a very good natural antibiotic. It strengthens the immune system. Host cancer allicin hold with colds, it protects against heart disease. The most important to stress damage the immune system is weakened. This immunity will help us significantly for the recovery of garlic.
8. Grass fed beef: meat consumption is one of the most important factors that should be considered in nutrition. Natural grass-fed beef, with the grain besleneninki according to both antioxidants as well as vitamins C, E and beta carotene, as it is richer. Also added hormones, antibiotics, and different does not contain chemicals. It is two to four times more low in fat and contain omega – 3. A recent study in the UK natural grass fed cattle who eats the flesh of the blood of the volunteers in omega – 3 fatty acids, an increase in the level of omega 6 fatty acids which are harmful in a significant decrease was observed. This difference, cancer, cardiovascular diseases, depression, effective in the Prevention of intestinal diseases, which implies that. In this way, a natural meat a bit hard to find and can be expensive, but you can be sure that is worth it.
9. YESIL TEA does not contain caffeine, although it contains teanin is an amino acid that is named. In a study of a university, are protective against cancer, enhancing mental performance, brain booster, and supporting the effects of the decline have been observed. It is recommended to drink two cups per day.
10. Oatmeal oatmeal is a complex carbohydrate which is feel-good serotonin secretion helps. Serotonin not only has antioxidant properties, soothing and at the same time creates a feeling that can help you to overcome stress. Studies have shown that children who ate oatmeal in the morning are more attentive. Compared to other grains, is rich in beta glucan.
11. ORANGE: portable-carotene. Especially the discovery of a positive effect against cancer and more by taking the minimal dosage that will emerge and side effects to be insignificant, the importance of this vitamin increases even more.
12. OYSTERS: the most common feature being aphrodisiac. Zinc is actually a store you could call. Oysters are usually served as an appetizer has half of the nutrients needed daily, we can say that we need to take.
13. Walnut: the nuts that we all liked the taste mostly happy to know that the mental development of supports. Especially it is necessary to prevent memory loss. Alpha linolenic acid omega-3 fatty acid and other polyphenols that is rich in walnuts reduced the signs of aging even in animals consuming some researchers at a University found.
Source:

http://www.hurriyetaile.com/sizin-icin/beslenme-diyet/orucluyken-stresi-azaltacak-13-besin_19165.html/13#detail?utm_source=copy-paste&utm_medium=copy-paste&utm_campaign=copy-paste-with-url

Diet To Reduce Edema

The best way to reduce seasonal excess water out of your body and a nutrition program that works for you. In everyday life, by paying attention to the nutrients in the meal selection and Dec main to control your weight, you can reduce the overpayment may provide.
BREAKFAST

Cinnamon 1 cup water
2 tablespoons ricotta cheese ( no salt)
2 etimek
2 Walnut
Tomato salad with dill 1 cup chopped parsley ( 1 teaspoon pomegranate molasses)
Yesil dried apple 1 cup tea ( No Sugar)

DRIED APPLE TEA YESIL
Ingredients:

2 tablespoons tea Yesil
1 tbsp dried apple
2 cardamom
2 slices lemon
1-2 cloves

Preparation : 500 ml of boiled water. Simmer for 5-6 minutes and add the spices and the tea into the porcelain teapot.Before serving add a slice of lemon.
LUNCH

Cinnamon 1 cup water
Reducing edema vegetable soup
Artichoke dill with olive oil 2 pieces
1 cup low-fat yogurt ( 200 ml)

Vegetable soup ( Unlimited drinkable)
Ingredients:

1 grated zucchini
¼ Bunch of chopped spinach
¼ Chopped pieces of boiled cabbage ( small size)
2 tablespoons wheat
1/3 bunch chopped parsley
2 chopped green onions
1 cup tomato sauce
1 teaspoon crushed red pepper
1 teaspoon cumin
2 cups water ( boiling)

Preparation: in a saucepan broth ,tomato sauce,rice and simmer for another 10-15 minutes and add the vegetables. Add the spices and cook 2-3 more minutes simmering in your soup.Before serving, add 1 slice of lemon.
DEC MEAL

Cinnamon 1 cup water
2 slices pineapple
1 cup low-fat yogurt
1 tablespoon oats
Yesil dried apple 1 cup tea ( No Sugar)

DINNER

Cinnamon 1 cup water
200 grams of grilled turkey meat with thyme
1 cup broccoli bake
Beet salad 1 cup (1 teaspoon, one teaspoon of olive oil)

BEETROOT SALAD
Ingredients:

2 medium beets
1 grated carrot
2-3 sprigs of lettuce
2-3 pieces dried tomatoes
2 tbsp peas ( boiled)
1 teaspoon sumac
1 tablespoon pomegranate

Preparation: slice the beets thinly.In a bowl, respectively, by the hand you divide lettuce, beets ,carrots, chickpeas and dried tomatoes add.Pomegranate before serving,add olive oil and sumac.
DIETITIAN
TUĞÇE GARDEN ALTAN
www.tugcealtanbahce.com

Foods That Reduce Cellulite Tissue

Cellulite is fatty tissue under the skin fat tissue between your cells that occurs with an increase in edema that occurs with an increase in health problems. The formation of cellulite tissue in your body with choosing the right food and adequate physical activity can reduce. The amount of water you drink each day you should try to drink at least 2 liters and should follow. High season rate daily intake of fruit and vegetable supplements to the appropriate Mail Group allows to reduce the formation of cellulite. Coming to your meals, tomato paste, salt and spices to your sauce and choose the types of using will decrease the amount of tissue reduces the formation of cellulite.
Your dietary habits to reduce the formation of cellulite in our body up to 3 days a week you must do at least 30 minutes. Use a loofah 1-2 times a week that improves lymph circulation, helps reduce cellulite to reduce cellulite creams and tissues and care of your vegetable oil. Tea and Mate tea 2-3 cups of herbal tea every day, especially Yesil payment that reduces the textural occur in your body. The image prevents the formation of cellulite.
FOODS THAT REDUCE THE FORMATION OF CELLULITE

STRAWBERRY
PARSLEY
YOGURT
LEMON
LENTILS
BUCKWHEAT
PINEAPPLE
EGGS
RICOTTA CHEESE
YESIL TEA

THE TEXTURE OF YOUR DIET TO REDUCE CELLULITE
BREAKFAST
2 cups lemon juice ( food 10-15 minutes ago )
2 tablespoons ricotta cheese
1 slice rye bread
1 in a bowl, tomato and parsley salad
Yesil 1 cup tea ( No Sugar)
DEC MEAL
2 cups lemon juice ( food 10-15 minutes ago )
1 cup strawberries
Cinnamon 1 cup mate tea (No Sugar)
LUNCH
2 cups lemon juice ( food 10-15 minutes ago )
Karabugdayli lentil soup 1 plate ( anhydrous)
1 cup tzatziki
1 slice rye bread
DEC MEAL
2 cups lemon juice ( food 10-15 minutes ago )
2 slices pineapple
2 Walnut
Yesil 1 cup tea (No Sugar)
DINNER
2 cups lemon juice ( food 10-15 minutes ago )
2-egg veggie omelet
1 cup sautéed mushrooms
1 slice rye bread

DEC MEAL
2 cups lemon juice ( food 10-15 minutes ago )
1 kiwi
1 cup of fennel tea ( No Sugar)
DIETITIAN
TUĞÇE GARDEN ALTAN
www.tugcealtanbahce.com
www.hafifyasayin.com