Breakfast Suggestions

For breakfast, low-fat cheeses, olives and fresh vegetables should be located in, and caffeine-containing beverages, milk, juice, lime, and herbal teas such as rose hips should be preferred.

– Fiber breakfast cereal with some muesli, skinned 1 medium apple and low-fat milk
4 tablespoons oats, 1 cup milk, and grated apples and cook on a medium teaspoon of cinnamon and a sprinkle of red berries warms as
One whole egg and one egg white omelette made of full-grain bread and some fruit
Ricotta cheese, whole wheat bread with some Whole Wheat naan with fruit and nuts or
A cup of a half cup sliced mushrooms, lightly steamed vegetables (such as broccoli or spinach), two beaten eggs, a little salt and freshly ground black pepper in the pan, you can cook by adding half a teaspoon of margarine. If desired, a piece of tomato puree may be added.
Whole-grain breads, low-fat cheese, tomatoes, red peppers, toasted or made
180 GR. fat-free yogurt, and a piece of banana or other fruit 1 tablespoon chopped roasted hazelnuts can be added. Contents: 220-260 calories, 18–22g protein, 5g fat, 25–38g carbs, 3g fiber
Sliced 1 apple, ¾ cup nonfat or low-fat cottage cheese, cinnamon
Contents: 250 calories, 25g protein, 2g fat, 32g carbs, 5g fiber
1 apple, sliced ¾ cup nonfat or low-fat cottage cheese and add some cinnamon sprinkled on it. A sprinkle of cinnamon to taste. Cottage cheese is a good protein source
2-3 egg whites or 1 full egg, ¼ cup grated low-fat cheese, 1 handful spinach, 1 grapefruit,1 teaspoon of vegetable oil
Content: 330 calories, 29g protein, 11g fat, 32g carbs, 7g fiber
Saute the spinach in several oil palm, add 2-3 eggs or egg whites whipped 1 full. (Use white if you want to reduce your intake of saturated fat and raise the protein). Later on ¼ cup grated low-fat cheese sprinkle. Add the fruit next 1.
For an omelet; 1 2-3 full eggs or egg whites, spinach, onions, tomatoes, peppers, mushrooms, zucchini.Contents: 280 calories, 27 g protein, 9 g Fat, 26 g carbs, 5g fiber whisk the egg whites for an omelet 2-3 eggs or a full. Then spinach, onions, tomatoes, peppers, mushrooms, zucchini or even add your favorite seasoning and mix well. (In season, with plenty chopped basil may be a good alternative). There will be a piece of fried bread with a great menu. If you don’t want to eat bread instead of 1 cup of fruit or 1 fruit salad you can eat.
A bowl of high-fiber multi-grain cereal, a handful of berries and low-fat dairy.
Added a bowl of fresh fruit, nonfat yogurt, a slice of whole-grain toasted bread.
Scrambled eggs, fresh fruit salad, a cup of low-fat milk, a thin slice of grain bread.
Brown rice is also a good source of fiber in addition to being energy-providing B vitamins, is packed with. Cook the rice the night before in the morning into a bowl with a tablespoon of honey, a handful of raisins, chopped apple and add a sprinkle a little cinnamon on top of it.
Strawberries add some ice and a banana in a bowl and whisk in a mixer into it. Add it in a bowl.
By adding half a cup of blueberries with skim milk cereal drink.
Whole-grain bread and low-fat cheese made with whole grain bread or toast with low fat cottage cheese might be a good choice. Or fruit and with tomatoes, cucumbers and greens can be enriched with breakfast.
Low-fat or fat-free yogurt and fruit with walnuts the proposal of a nutritious breakfast.
3-4 tablespoons of oats into 1 cup milk, 2 whole walnuts, a fruit (strawberry, cherry)may be
Full wheat flour, and cinnamon pancakes: 1 egg 1 cup milk 1 tablespoon vegetable oil 1 teaspoon prepared cinnamon pancakes. For each pancake 1 count: 111 calories, 4.5 g fat 12,7 g carbohydrates, mg sodium 36,1, 1,9 g fiber, 5 g protein.

EXP. MWT. Mystery Keservuran

Suggestions That Will Allow You To Eat Less Every Day

Unnecessary calories without noticing in your daily life by making snacks that you can get think! These suggestions crafted based on scientific research, you can get it in days with unnecessary calories by making small changes to your habits and put a stop to all you can resume a healthy diet in your life.
At the grocery store:
– Chew gum. While browsing at the grocery store because I chew gum chewing gum makes the brain reduces food that is really junk food for the lack of creaking or she couldn’t imagine the flavors.
– Two separate to your shopping cart. Large basket with half fruits and vegetables, other foods should consist of the rest. This is a big package for you such as chips and cookies, packs big-calorie foods is not your place to remind you that for.
At the office:
– Don’t eat your meals at your desk work. When you eat at your work desk, your attention, since you will be in a place on your computer or business related, you won’t notice that fast by eating what you’re eating, you can eat more than you want.
– If you are going to eat your lunch outside if you sit at a table in the area plenty of light where you’re going. Because according to the research environments that are leading you to make healthy choices like salads more light and more bright. A table near the TV area dark and less light, the more it allows you to eat and drink.
In the kitchen:
– Bad eating habits, and start comes to your kitchen from the grocery store. Kitchens filled with snacks and unnecessary calories to your eating prepare the ground.
– Do not leave your dishes on the kitchen counter never. The counter can be seen in regions, chips, cookies and junk food like the people who kept the stalls are empty at least 5 pounds more per year compared to people who.
– Calorie food that appeals to you and a night in front of the fridge to get a snack food down to the stomach in the refrigerator when storing, store it with aluminum foil. As soon as he opens the closet door so you will not see what was in it. If you put a transparent plastic bag and more healthy food, it is easier to reach them.
Remember, eating clean of reform starts from food stocks.
On your fridge, in your supply closet, pantry and harmful foods that you turn you from your path if you have to get rid of them in a heartbeat. Always consider alternatives that you can maintain a healthy diet at home.
Foods that should be necessarily present in your home:
Lactose-free milk
Dry Fruits

10 Suggestions For Healthy Eating In Ramadan

Olcay dietitian in Peace, without destroying our health by providing a variety of nutrients to keep healthy and what we need to do fasting told;
Hot and humid weather dehydrates: Especially along with an increase in temperature and humidity in the body, sweating is more. However, increased fluid between the hours of Iftar and sahur with your needs to complete 2-2,5 liter (10 to 14 cups) of water are required.
Tea, coffee and fruit juice consumption should be reduced: excessive tea and coffee consumption would increase the body’s fluid needs because in the month of Ramadan the consumption should be restricted. Buttermilk can be consumed as a source of mineral water and also liquid. However, the consumption of fruit juices and carbonated beverages should be restricted. Especially weight problems, or low blood sugar values needs to be run out of juice in the height of living. It is suggested that due to the caffeine and sugar in fizzy drinks to be consumed.
Important to get up during the meal: to get up before sunrise during the month of Ramadan while fasting, it is very important to maintain a healthy diet. Didn’t get up before sunrise, or just drink water and sleep, prolonged fasting 20 hours on top of the duration of poses. As a result, the fasting blood sugar fall faster in the days that causes inefficiency.
Breakfast should be a conservative tough Sahur: Sahur until the time of iftar the meal calorie content in consume foods with more unhealthy than the body makes. The suhoor meal is a light breakfast that contains high quality protein and are the property of Tok holder on the content of the egg will help reduce the feeling of hunger until the inclusion of Iftar. At the same time, the consumption of fruit during the day will help to ensure the support of essential vitamins and minerals to the body.
3 should be placed in between the Iftar and sahur meals a day: during the day the AC to raise the metabolic rate of physique for a very long time falling in the period between Iftar and sahur food should be consumed at least three meals a day. 1 bowl of soup opened with the iftar meal that will be given at least a 15-20 minute break and then the main meal when it is consumed indigestion, bloating does not happen. Mostly the foods consumed to be stored as fat also is prevented. After 1.5 hours on the average consumption of the main dining meals also weight a little in terms of protection will be effective Dec.
Blood sugar must be balanced iftar: the iftar meal in that food will raise your blood sugar as balanced preferences should be made. For example rice, high on the glycemic index such as white bread preferences instead of making rice, whole-grain bread such as whole wheat pasta or healthy choices must be made.
Healthy food choice must be made: choosing healthy food is important to prevent weight gain during Ramadan. Unhealthy cooking methods such as roasting instead of frying and grilled, boiled, steamed and baked foods made with cooking methods should be preferred.
Instead of churro desserts: dessert of the increased blood sugar falling until Iftar time due to the need to consume, it is important to make healthy choices. The amounts of syrup instead of heavy desserts servings-balanced, fresh milk, gullac, fruit desserts or ice cream to eat more healthy choices.
Constipation to be a problem: changes in diet, constipation and common digestive liquid consumption also dispersed into the day in the month of Ramadan cannot be a problem. To prevent constipation, the meals foods that are high in fiber content (legumes, salads), fruit consumption should be neglected meal in Dec.
The digestive system runs walking: brisk walking 2 hours after the iftar meal to be made of the functioning of the digestive system can help slight, but mean blood pressure the blood pressure, weight control helps to ensure at the same time.

Menu Suggestions For A Healthy Lunchbox

Eating foods which are students in school? Healthy eating is what should be in your bag? Here are some sample menus from experts lunchbox…
The opening of schools during this period of time, on the minds of most parents during the holidays diet of residence of the children, there is the fear that they will lose this order when the school opened. Emre dietitian lunchbox with the appropriate suggestions however long able to maintain the diet of children.
Breakfast should not be neglected
The effects of this habit in children at school age starts and continues throughout life eating habits. The importance of breakfast for adults and children is huge. After a long sleep breakfast is the first meal that comes after 8-12 hours of starvation. A good breakfast enables it to operate better brain functions. Eggs is a food that contains the essential proteins that are required for the body. Children every day breakfast 1 hard-boiled eggs or low-fat protein will help you meet the requirements to consume an omelet. Cheese and eggs as well as milk also needs protein; bread, carbohydrates, and also low-sugar cereal fruit; olives, almonds, walnuts, such as oil seeds or oil will contribute to the requirement.

Healthy eating is what should be in your bag?
Children’s school lunch boxes or snacks instead of sandwiches with plenty of Mayo and fat in do not opt for appealing their attention to the fact that it is important to prepare a lunchbox.
1. Alternative: children pies, pastry cemented the style of the foods which can be consumed easily in love. Do your home-low-fat muffins and pastries you can enhance by putting a plate of vegetables they don’t like to consume. Next you put yogurt in a small bowl with fruit compote with a favorite fruit or less sugar in your child’s appetite will open.
2. Alternative: whole-grain bread prepared with cheese toast, fruit yogurt, prepared with chilli oil next to your own fruits, seeds (almonds, walnuts, hazelnuts), which also can be an appetizing menu for the kids. Oil seeds B vitamins, minerals, foods that are rich in fats and proteins. At the same time they give a huge amount of energy. They contain mono and polyunsaturated fats in the form of fats because the beneficial effects. If he doesn’t like your child to consume eggs made into omelet, toast in a little oil you can put in.
3. Alternative: whole-grain bread prepare with chicken or tuna, and tomato sandwich with plenty of greens you can prepare a menu of the buttermilk with the dry fruits. Next to sleep with buttermilk will not effect foods. You may prefer desserts with milk instead of buttermilk. Children love to consume sugary foods. In their canteen, the wafer and chocolate dairy desserts such as rice pudding or the pudding to avoid having to change to colorize with their lunch boxes. You make yourself at home hazelnut, pecan pies and cookies and can be added to the lunch box.

Lunchbox menus for example:
2-3 slices of vegetable pie, 1 cup yogurt, dried fruit
Cheese toast, fruit, yogurt, handful of nuts or almonds 1
Tuna sandwich with sour cream, buttermilk, dried fruit
Home 2-3 pieces minced quiche, fruit, a chicken sandwich with sweet milk, buttermilk, pecan pie and House
The Lunchbox freshest and healthiest products’too!


10 Suggestions For Lose Weight Fast In The Autumn Months

Autumn and declining during the winter months also weight loss rate metabolic rate slows. The small changes you make in your life to live with this problem it helps to lose weight easily. A healthy diet and sufficient physical activity important enough in calories that is right for you to lose weight with you must provide.

You must have your regular meals to help lose weight fast to and Dec main. An edited program with appropriate meal times for yourself, you can change your texture with healthy body fat.
Meat, dairy, and legumes consume enough nutrients in your diet program to the group. If you don’t eat eggs everyday have a food intolerance or allergy. At least 2 times per week of fish types and sufficient servings of it each day to the extent of low-fat cheese varieties to consume.
Fried, too much sugar / carbs and fat do not consume foods that are.( Ex. Pies, pastry, pastry, desserts…)
The energy consumption of your body during autumn and winter months is reduced. Decreasing speed up your metabolism, increase your rate of weight loss always start the day by completing a meal breakfast.
To increase your rate of weight loss to consume at least 8-10 glasses of water you drink daily enough water you must have. Muscle retains water during these months you Diseases and helps to regulate circulation. Add 1 teaspoon apple cider vinegar or lemon juice into the water you drink will improve your immunity.
Reduce your consumption of salt to reduce weight and lose weight fast. Increase your intake of spices, especially black pepper, spices like oregano and cinnamon will help control your appetite.
To increase the amount of fiber in your meals losing weight fast for permanent main different types of vegetable dishes or meals try to consume.
Increase the feeling of satiety and fruit and whole grains in meals to maintain blood sugar balance foods that contain foods from the protein group be Dec low-fat cheese, low fat yogurt, low fat kefir with milk or prefer it.
To have a healthy digestive system makes it easy for you to lose weight. Your digestive problem for the lack of pulp/ fiber in your diet program must be more than the amount of nutrients.( Ex. Whole grains, Different varieties of legumes, fruit and a variety of dried fruit, salads and vegetable dishes like…)
With proper healthy and balanced energy workouts that you can apply as often as you spend. Depending on the type of exercise you choose –enough to lose weight eat a balanced diet and the only food you should not implement a program based on more consumption of nutrition.


Slim Your Waist With 10 Suggestions

You begin to gain fat around the waist gobeklenmey. This body change your reactive hypoglycemia, insulin resistance, diabetes , healthy, non-food and choice than inaction will increase it. If you want to gain a healthy body and reduce your waist and shape your eating habits, you must change the layout of your physical activity. Especially the foods that will reduce the amount of fat you must be between your eating habits daily.
• Be careful not to skip meals, meal hours, according to your social and business life changes, you should always keep your hand you can eat healthy foods.
• Reduce your sense of satiety allows food to consume long hours between your meal and snack for this reason, you must layout your meals at 2-3 hour intervals.
• Should you choose so it will be a single kind of food your eating habits, you must create the variety of nutrients daily.
• Change your blood sugar and increase speed refined foods (sugar , chocolate, opening , pastry, etc.) instead of foods with high levels of the pulp ( fruit, rye bread, whole-wheat flour cakes, etc.)
• Meat group protein-containing foods (eggs,fish,meat, etc.) and we consume enough calcium from milk group of foods which is a source of helps to reduce fat around the waist.
• Indigestion, IBS (irritable bowel syndrome), and issues that affect the health of your digestive system such as constipation causes increase in your waist. A healthy digestive system in order to have a sufficient amount of pulp ( fiber), and you should choose foods that contain probiotics (kefir, buttermilk, yogurt, etc.) you must eat foods each day.
• Increase your metabolic rate should be a sufficient amount of to around you and will help to decrease your weekly exercise. You can not do your physical activity should follow in the time step count (pedometer) per day 8000 you should try to take steps.
• Social life or work life brought on by the stress of life in certain areas of your body causes the increase of body fat. Slenderize your waist, which helps to reduce stress, you must remember to take advantage of the regional exercise program.
Yoga, Pilates, etc.)
• Drinking enough water every day will help your body and reduce the edema that occurs in thinning your waist.
• 2 cups every day instead of carbonated drinks to opt for Yesil tea , cherry stalk tea or mate tea ..and help your immunity that protects your body like the excess payment should you choose to take herbal teas.
Don’t prefer:

Dry fruit
– Grain toasted bread
Turkish coffee
Syrupy coffee
Grilled sirloin
Fruit juice