ขอขอบคุณข้อมูลดีดีจาก หนังสือ มหัศจรรย์แห่งอัญมณีและหินสี
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วิตามินซี (หรือกรดแอสคอร์บิก) ถือเป็นวิตามินที่มีความจำเป็นต่อร่างกาย เพราะช่วยให้ร่างกายสามารถเจริญเติบโตได้อย่างเป็นปกติ และเป็นตัวช่วยในการดูดซึมธาตุเหล็กได้ดีอีกด้วย แต่เนื่องจากร่างกายคนเราไม่สามารถผลิตวิตามินซีได้เองตามธรรมชาติ ฉะนั้น การได้รับวิตามินซีจึงต้องมาจากการบริโภคอาหารเท่านั้น ซึ่งโดยทั่วไปแล้วอาหารที่มีวิตามินซีสูงมักพบในผักและผลไม้เป็นส่วนใหญ่ หากเป็นผลไม้ก็มักเป็นผลไม้ที่มีรสเปรี้ยว เช่น ส้ม สตรอว์เบอร์รี มะขามเทศ ส่วนผักก็เช่น พริกแดงยักษ์ กะหล่ำดอก ผักโขม มะเขือเทศ และบรอกโคลี ซึ่งอุดมไปด้วยวิตามินซีสูง
อย่างไรก็ตาม การกินผักสำหรับสาวๆ บางคนอาจเป็นเรื่องยากสักนิด และหากเป็นคนที่ไม่ชอบกินผลไม้ด้วยแล้วยิ่งอาจทำให้เสี่ยงกับการขาดวิตามินซีหรือได้รับในปริมาณที่ไม่เพียงพอในแต่ละวัน เพราะฉะนั้นการบริโภคผลิตภัณฑ์เสริมวิตามินซีจึงถือเป็น อีกทางเลือกหนึ่งที่ช่วยป้องกันไม่ให้ร่างกายขาดวิตามินซีได้ง่าย ๆ
องค์กรที่ให้บริการด้านสุขภาพชั้นนำแห่งสหรัฐอเมริกา ระบุว่า วัยผู้ใหญ่ควรได้รับวิตามินซีวันละประมาณ 65-90 มิลลิกรัม และไม่ควรเกิน 2,000 มิลลิกรัมต่อวัน ถึงแม้วิตามินซีจะเป็นวิตามินชนิดละลายน้ำ และไม่ถูกเก็บสะสมไว้ในร่างกาย อีกทั้งเมื่อร่างกายได้รับตามินซีในปริมาณที่มากเกินไปก็จะสามารถขับออกมาได้เองทางปัสสาวะ แต่ผลข้างเคีองที่พบได้ในบางคนเมื่อบริโภคผลิตภัณฑ์เสริมวิตามินซีจำนวนมากเกินไปนั้นก็คืออาจส่งผลให้เกิดอาการคลื่นไส้, อาเจียน, ท้องบวม, ปวดศีรษะ,นอนไม่หลับ นอกเหนือจากนี้สำหรับผู้ป่วยด้วยโรคนิ่วในไตนั้น แพทย์มักจะแนะนำให้หลีกเลี่ยงการกินวิตามินซีเสริม
แม้ว่าความเชื่อส่วนใหญ่ที่เราได้ยินมาจะกล่าวอ้างว่าวิตามินซีช่วยป้องกันโรคหวัดได้ หรือเมื่อเป็นหวัดให้รีบกินวิตามินซีเสริมเพื่อให้หายจากอาการหวัด แต่จากผลการศึกษาพบเพียงว่าการกินวิตามินซีเป็นประจำอย่างเพียงพอมีส่วนช่วยลดความรุนแรงและระยะเวลาในการเป็นไข้หวัดได้เท่านั้น แต่ไม่ได้มีข้อบ่งชี้ที่บอกว่าวิตามินซีจะช่วยป้องกันไม่ให้เกิดโรคหวัดขึ้นได้แต่อย่างใด
ผลการวิจัยจากมหาวิทยาลัย Maryland Medical Center สหรัฐอเมริกา ระบุว่าการบริโภควิตามินซี ยังช่วยลดอาการผิวไหม้แดดจากการได้รับรังสียูวีบี และป้องกันอาการแสบร้อนของผิวที่อาจเกิดขึ้นในภายหลัง ซึ่งท้ายที่สุดอาจนำไปสู่การเป็นโรคมะเร็งผิวหนัง นอกจากนี้ วิตามินซียังมีคุณสมบัติในการช่วยสมานแผล รวมทั้งเยียวยาหรือซ่อมแซมผิวพรรณที่ชำรุดทรุดโทรมให้กลับมาดูแข็งแรงได้เร็ววัน
หากช่วงไหนที่เรากินผักและผลไม้ ซึ่งอุดมไปด้วยวิตามินซี ร่างกายในช่วงนั้นมักจะสดชื่นเป็นพิเศษ และระบบขับถ่ายทำงานได้เป็นปกติ
อย่างไรก็ตาม วิตามิซีที่ได้จากอาหารนั้นย่อมมีความเป็นธรรมชาติและบริสุทธิ์ที่สุด โดยเฉพาะการกินผักและผลไม้สดที่มีวิตามินซีสูงเป็นประจำทุกวัน แต่หากวันใดที่ร่างกายขาด การกินวิตามินซีเสริมก็ถือเป็นทางลัดที่ช่วยป้องกันภาวะร่างกายขาดวิตามินซี
Also known as fettunta (‘greased slice’) in Tuscany, bruschetta’s origins are thought to be medieval. Italian food legend Marcella Hazan argues it can be traced back to the ancient Romans and even the Etruscans, the name coming from the Roman bruscare, ‘roasted over coals’. Since all the ingredients were widely available then (with the exception of upstart tomatoes) it’s hardly a leap of imagination to see ancient Romans tucking into their own version of garlic bread.
Although it’s enjoyed across the country, central Italy is said to be bruschetta’s spiritual home.
The restaurant’s head chef, Lazarin Kroni, hails from Sicily. Both he and Bianchi Bandinelli have strong memories of – and strong opinions on – the joys of bruschetta. They are adamant. Everything in bruschetta, from new-season garlic, bright, fragrant basil and the reddest, juiciest tomatoes to exceptional new-pressed extra-virgin olive oil, needs to be young – very young - with one exception.
Bianchi Bandinelli remembers, as a small boy growing up in the ancient villa, waking every day to the smell of fresh bread baked in a fireplace you could almost sit inside. Kroni’s stepfather actually was a baker. For both men, getting the base right is key.
Fresh Tuscan bread can be a bit of a disappointment to the uninitiated. Baked without salt it looks delicious, but doesn’t actually taste of much. Tuscany’s foods are often highly flavoured; a neutral, salt-free base allows them to shine at their best.
It’s hard to find Tuscan bread in the UK, but Lazarin Kroni is quite happy to use a good quality rustic sourdough. Don’t cut it too thinly, or you’ll get crostini - more suitable as a receptacle for topping than an intrinsic part of a dish. Approximately 1.5cm is a nice balance between crisp exterior and soft insides.
If you’re lucky enough to own a josper grill, you can make like the top chefs and toast the bread on that. Happily, popping bread under a regular grill does the trick nicely, though if you can get the rungs scorching hot they will add flavour.
“The best bruschetta has to have a back taste of smoke,” says Bianchi Bandinelli.
“It needs to create some marks,” agrees Kroni. “It is good on a barbeque.”
Once the bread is lightly toasted, preferably with some nice black lines across it, rub a clove of garlic over the rough surface. How much is down to individual taste. “Some people rub the whole clove until there is nothing left,” says Bianci Bandinelli, who confesses to being a " bad Italian" and not actually liking the stuff. I tried several amounts of garlic in my trials and discovered it’s even more pungent than you might expect. Half a clove per toast overpowered some of the more delicate flavours; I’d recommend erring on the side of subtlety.
“You could create a map of Italy by the way they serve their bruschetta," says Bianchi Bandinelli. “In Rome, they like anchovies and mozzarella. In Puglia tomatoes. Oregano in Sicily. Rosemary and anchovies in Calabria.”
Most people in Britain associate bruschetta with tomatoes, though; fleshy, ripe and oozing with juice. This can present a challenge for UK cooks.
Great garlic, decent basil, impressive sea salt and top quality olive oil are all pretty easily acquired in cold, dark Blighty – but tomatoes are another thing altogether. We just don’t have the climate. Our reddest, freshest, juiciest toms are, frankly, pale imitations of the stuff they throw out in the Mediterranean.
If you’re having real trouble, leave tomatoes out altogether, serving your bruschetta ‘naked’ like they do in Tuscany – just garlic, salt and the finest, fruitiest, freshest olive oil available. “The salt should not be too refined,” says Andrea Boscu Bianchi Bandinelli, “there should be big grains you can taste and crunch.”
If you do use tomatoes, “try to find the best ones in the market,” says Lazarin Kroni. “Preferably large plum varieties or beefsteak”. Peeling them will add a juicy sensuousness. Score the flesh into quarters with a sharp knife, blanch for a few seconds in boiling water and the skin will come away easily.
If you can’t find truly exceptional beefsteaks, Lazarin suggests using cherry tomatoes. Simply cut them in half: there's no need to peel.
A traditional variation during the month of November in Tuscany uses cavolo nero black kale. Evolved to celebrate two classic Tuscan harvests, it also showcases the very first, spicy pressing of the new season’s extra virgin olive oil. “It’s important to enjoy it young,” says Bianchi Bandinelli “After a few months you lose the peppery taste”.
“Day-old bread, month-old oil, year-old wine,” goes the old Italian advice about bruschetta. And to drink alongside? Choose light wines, fresh and fruity. Rosés and light reds work particularly well, but bruschetta’s not a fussy dish. Drink what you love; you won’t go far wrong.
Recommended bruschetta recipes
It's recognized and it's excellent reports... concerning something I've often considered with along with concerning something I've by no means intended quitting...
Gourmet coffee, it's really a Super-Food... !
ALRIGHT, When i can be a tiny prejudiced : because When i fully really like gourmet coffee, have always along with often will certainly... so "Super-Food" can be a tiny "energetic" for a lot of where product descriptions buy something pertaining to so very long has become deemed nearly deadly... although hey, it's really a appropriate along with liable description because this specific 'much-maligned' consumable : in conjunction with many others I've previously reviewed, and others I've nevertheless to discuss : is now beginning to obtain many considerable ground intended for it can be GENUINE health and fitness defining positive aspects...
... along with the directory positive aspects is growing while much more scientific investigation is actually executed around the globe..!
Reducing Towards the Chase:
This isn't merely the U . s . matter : or perhaps Turkish, or perhaps Italian language : removing the actual seed or perhaps the actual "bean" through the super berry of the "Coffea" plant, cooking it and drinking the end result immediately after mincing along with steeping it with warm water is definitely an international interest, a worldwide practice, together with farming of gourmet coffee plantations occurring with more than 80 distinct countries worldwide.
In the same way an argument of curiosity, the primary trustworthy proof of gourmet coffee drinking has been really obtained in Yemen : the actual Yemeni were drinking gourmet coffee somewhere around 600 years back although in addition there are, yet-to-be entirely proved, more evidence which gourmet coffee had been utilized technique prior to after that with areas of the entire world.
Oh along with prior to many of us proceed any additional, make sure you be aware that I am just speaking aboutGOOD gourmet coffee, recently ground, organically grown gourmet coffee, together with all its' level of caffeine whole along with present, a new "Whole Food" : DEFINITELY NOT decaffeinated or perhaps the actual off-the-shelf "instant" poor quality which basically does not have any rewards in it in any way as a result of modern day meal generation approaches...
... so, based on current (and plenty of continuing) research, below are a few of the wonderful natural advantages of gourmet coffee consumption:
Lessened Soreness Degrees...
Having a few glasses of gourmet coffee an hour or so possibly even BEFORE ones work-out minimizes muscle pain : You got it, people examine it proper... BEFORE ones training, it's been verified which it will help that you drive just a little more challenging when lifting weights, together with a result of better/quicker benefits with muscle toughness along with strength.
Enhanced Muscle tissue Energy resource...
In comparison to the use of carb supply by itself, a new gourmet coffee along with carb' arrangement can provide people up to and including 66% enhance with muscle Glycogen so long as four a long time immediately after a powerful work-out... this specific nice thing about it because Glycogen is really a carb' that is generally stored with muscle pertaining to energy throughout major workout... to ensure the much more you might have, the greater ones ability pertaining to working-out more challenging along with lengthier.
Improved upon Blood circulation...
Better ones circulation, the greater ones fresh air stream in order to leading to tinnitus whilst your muscles... fresh air is actually each of our greatest healer along with body & intellect preserving ingredient... uncomplicated..!
The particular research executed just for this are registered which those who drank gourmet coffee routinely, accumulated a new 30% enhance with circulation more than a period of 80 moments... far better circulation suggests larger fresh air ranges for your body whilst your muscles and your brain obviously... pertaining to far better health and once more, far better work-outs.
Decreased Muscle tissue Atrophy...
ALRIGHT, I'll really need to get just a little little complex to explain this place : merely have beside me pertaining to some time...
A vital natural element in muscle tissue is actually what is actually called the actual Neuromotor, which inturn, is actually reinforced simply by something called the actual "Brain-Derived Neurotrophic Factor" or perhaps BDNF : induced out of your brain by means of gourmet coffee... without the Neuromotor, a new muscle is usually in comparison to a new fireplace with out warmth... age-related atrophy of the muscles is actually partly due to Neuromotor degradation.
This has been observed which gourmet coffee assists postpone age-related muscle toughness, which inturn obviously, suggests that gourmet coffee is definitely an assistance in order to muscle storage because you grow older.
And some other pursuits:
: Avoid getting reckless... like with the rest, too much of a very important thing is usually unsafe... only couple of k-cups prior to ones training, possibly perhaps 3, depending on ones weight/size... and possibly a couple of small k-cups post-workout.
: Quality mineral water must certainly inside the blend : when you are dehydrated along with you've previously had ones gourmet coffee quota, water's ideal.
: Handle gourmet coffee just like a "whole-food" : it isn't really merely level of caffeine you may need, that can be unsafe on your own : Red-colored Fluff SERIOUSLY ISN'T ideal : you may need Every one of the nutrients along with materials that are included with a superb cup of "Joe"...!
: Never toxic ones cup together with lotion or perhaps mister : particularly mister : I usually work with cinnamon together with my very own, although almond take advantage of or perhaps many natural vanilla's often beneficial.
: Not to mention, while we're beginning to arise for the advantages of gourmet coffee, this place place continues to be an adverse... DON'T DRINK IT PRIOR TO DECIDING TO REACH THIS TOTE..!.. When i say remain off of the gourmet coffee pertaining to at the very least four a long time prior to you intend to rest, although perhaps lengthier could be far better.
: The particular richer the actual beef roasts, the greater : research discover that dark beef roasts gourmet coffee restores our blood degrees of the actual antioxidants vitamin e along with Glutathione better in comparison with light beef roasts... the same review party proved which dark beef roasts in addition generated a significant bodyweight lowering of pre-obese volunteers, where by once more, the actual light beef roasts don't.
: Different research have also revealed which dark beef roasts gourmet coffee created much more of the chemical N-methylpyridinium... this will help to prevent generation of extra gastric acid.
One last Anecdote:
In other words it can be even now a little bit of the difficult meal to discuss : you're both correctly or perhaps you are not : along with you can find, for sure even now a number of 'possible' inherent dangers, if you consume too much of it... so don't... you're individual, I am just individual (mostly), along with some might know about just like is actually by no means an issue... although moderation is actually critical...!
Similar to most points you will want to sustain or perhaps increase ones overall wellness, you will find there's balance to take care of... although in the event that used the right way, gourmet coffee CAN EASILY participate the actual By natural means Healthy life-style that your particular body whilst your intellect desires.
Plus a closing concept coming from Superstar Trek : Voyager:
"Coffee, The finest Organic Suspension Ever before Devised"
We're all concerning "Natural Well being & Well being for your intellect, our bodies along with the heart and soul...
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Article Source: http://EzineArticles.com/9064078
Generally, the best way to avoid bloat is to stay away from soda, alcohol and greasy, salty, fatty meals, which slow the stomach and the intestines from emptying, according to Timothy S. Harlan (a.k.a. Dr. Gourmet), M.D., medical director of Tulane University's School of Medicine.
However, if you know you're going to be over-indulging – for a weekend celebration or a big holiday meal—you can be proactive by eating certain flat-belly foods before the big event. On the following slides are some of Dr. Harlan's top picks, based on the latest scientific research.
There's some research that says the enzyme in papaya may aid digestion. Mix diced papaya into plain organic yogurt for breakfast, and if you're making a holiday dessert, consider panna cotta with a fresh papaya puree over top.
According to Harlan, in a recent meta-analysis of a number of studies related to digestion, researchers found that oat bran can be particularly beneficial. Harlan recommends having oatmeal for breakfast and, over the holidays, using oatmeal in your pie crust.
The key is to make sure you're choosing a yogurt that has "active cultures," which will increase the number of "good" bacteria in your gut, helping you digest more efficiently and preventing that belly from blowing up. Harlan says to look for organic plain yogurt (which is very likely to contain the active cultures), and to steer clear of anything with "fruit on the bottom." If you need a touch of sweet, stir in some strawberry jam.
There's some really interesting new data about asparagus that indicates that it has some probiotic benefits," says Harlan. So it may ease the build-up of gas and, because of its diuretic properties, also flush waste and excess water from your body.
Quinoa: The potassium in quinoa has been shown to beat bloat -- plus, this South American grain is a great source of the minerals magnesium, phosphorous and especially manganese. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours.
Ever have a frustrating day at work, a fight with your boyfriend, then end up cozying up with a nice cold pint of chocolate-chip ice cream? (We thought so.) Try this exercise designed by guru Jean Kristeller, Ph.D., cofounder of The Center for Mindful Eating and a professor of psychology at Indiana State University in Terre Haute. Once you take a breath and realize that there are other solutions to stress besides rampant snacking, you're on your way to overcoming emotional eating for good. --Paula Derrow
Skipped previous meal
I'm RAVENOUS. Since I didn't eat breakfast, I can pig out at lunch.
Eating twice as much as usual to make up for the meal you skipped
Social gathering where you don't know anyone
Why isn't anyone talking to me? I might as well occupy myself here by the snack table.
Anxious, shy, heart palpitations
Eating when not hungry
A birthday at the office. Can you say red velvet cupcakes?
I've worked hard all day. I deserve a treat.
Scarfing down a cupcake (or two!) though you've just had lunch.
Everyone else around the table is having seconds. When you refuse, your mother asks, "What—you don't like it?!"
I can't believe this is happening again! I guess it's better to give in than cause a scene.
Guilt; the desire to fit in
Resentfully agree to another helping, followed by a double helping of regret.
Ongoing problem at work
I feel out of control.
Heart pounding, anger
You go out with friends to vent—and eat and drink way too much.
You had a bad date. A very bad date.
I'll never find anyone to love!
Can you say chocolate?
It’s not just the food that can be actively rank; there are some pretty nasty drinks floating around as well. I am often offered these by locals trying hard to be hospitable, and, although one smell is often enough to make me wretch, I have found myself smiling through gritted teeth as I try and force down at least a few swallows.
I have actually developed a taste for one or two of the unpleasant drinks I have encountered along the way, but below are five that I sincerely hope to never encounter again.
Also known as "kumis" in some parts of the world, airag is the product of necessity and someone’s diseased imagination. The Mongolian fondness for horses extends past riding and eating them to milking them. The mare’s milk is stored in a cow’s stomach near the entrance of each family’s yurt, or nomadic tent, and left to ferment until it reaches close to 5% alcoholic content. An average person can drink as much as 5 liters of the stuff in a day, and their passion for it means that Mongolia also has one of the highest incidences of cirrhosis of the liver anywhere in the world.
HOW DOES IT TASTE? Imagine watery, sour yogurt with an aroma of equine piss. This is worse.
Feni is a drink from the southern Indian area of Goa and is made with either coconut, or more commonly, cashew nuts. It is triple-distilled and is served either neat or mixed with soda water or lemon juice. It is the sort of spirit that needs to come with a government health warning, and memories of the resulting hangover from a night on the feni is still enough to make me shudder nearly three years after I last sampled it.
HOW DOES IT TASTE? The aroma of Feni is very strong but not terribly unpleasant. The taste is a combination of fruity, medicinal and death.
I first encountered kvass in the Siberian city of Irkutsk. Grumpy old women sit next to large barrels on many street corners dispensing glasses of this rather noxious brew for a few rubles a time. It is made by fermenting local black rye bread and takes on a similar brown appearance. Because it contains a low alcohol content, the Russians class it as a nonalcoholic drink and it is particularly popular in the summer months.
HOW DOES IT TASTE? Most kvass is home-brewed, so each batch can vary in taste. The one small sample I tried in Irkutsk tasted both sour and salty. It was not an experience I am in a rush to repeat.
Snake is quite big a business in Vietnam, particularly in the “Snake Village” of La Mat in the suburbs of Hanoi. You can sample snake in many different culinary forms at the local restaurants, but you can also wash down your meal with snake wine. This is made in two ways, either by placing a whole venomous snake into grain alcohol for a few months until the ethanol breaks down the poisons, or by mixing the blood and bile of a freshly killed snake with a shot of local brandy at the table.
HOW DOES IT TASTE? The meat of snake, almost inevitably, does taste a little bit like chicken. The steeped version of the wine tastes strongly medicinal and smells like one might imagine a sumo wrestler’s loincloth might after a tough fight.
Given that in hakarl (rotten shark meat) Icelanders officially have one of the world’s most disgusting foods, it would be unseemly if they did not have something equally grim to wash it all down with. Brennevin is a type of schnapps popular throughout the Nordic countries, and in Iceland, it's made with fermented potatoes and caraway seeds. It is lethally strong stuff and is often drunk during the Thorrablot (the winter feast), where it is enjoyed with such delights as ram’s testicles and boiled sheep’s head.
HOW DOES IT TASTE? As you might suspect, it tastes strongly of caraway, but it is mainly a rapid delivery system to oblivion, which, if you are eating rotten shark and ram’s testicles, is probably not a bad thing.
Sicilian Turkey Burger
Capers give these burgers zing—and cancer protection, too: They help prevent the formation of carcinogens that can occur when meat gets charred.
Vietnamese Tuna Burger
Frazzled? Feast on fish! Tuna is high in vitamin B12, which stimulates the brain's production of serotonin, a neurotransmitter that helps you relax.
Black Bean–Corn Burger
This veggie-licious burger provides 12 grams of filling fiber, nearly half of your recommended daily intake. Cool beans!
Buffalo Chicken Burger
A bit of blue cheese in each patty ups the chicken's savoriness without adding much fat or calories.
Ranch Bison Burger
Bison contains choline, a nutrient that may help keep stress at bay.
Greek Feta Beef Burger
Condiments deliver flavor but often a lot of calories. A light yogurt sauce supplies healthy zip.
Ever think (as we do!), I deserve a brownie for that? "Many women aren't comfortable tooting their own horn; eating is a quiet celebration," says psychologist Melissa McCreery, Ph.D., creator ofTooMuchOnHerPlate.com. But the pleasure is fleeting and often followed by guilt and stress, which can trigger cravings and weight gain. "Pick a reward that will still seem like a prize the next day," McCreery says, such as putting money in your vacay fund.
We eat it last for a reason: We're supposed to fill up on nutrient-rich food so we won't hungrily down a hunk of cake without thinking. Start with a bowl of vegetable soup, a filling habit that cut later calorie consumption by 20 percent in a study at Penn State University in University Park. Doubling up on a veggie side can satisfy you further, leaving room for a few bites of a treat but not enough to overdo it.
Manufacturers often shrink portions so they can make eye-catching claims such as lowfaton the box. But when was the last time you ate only seven potato chips? Eyeball the serving size. "If it's two tiny cookies, think, Will I really stop after two?" says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center. No? Move on to a single serving of something that willsatisfy.
"So many women put all their time and energy into making sure their loved ones eat healthfully but then make bad food choices for themselves," says Marisa Moore, R.D., a spokeswoman for the American Dietetic Association (ADA). Witness the apple slices and organic peanut butter in your little one's backpack and the…well, nada that's edible in your bag. (Mints don't count.) While fixing your kids' snack or a whole-wheat wrap for your guy, take a minute to throw together an equally nutritious nibble for yourself, Moore says, such as a pear and 1 ounce of cheddar, or roll up a second wrap for yourself.
When a thin pal orders a big meal, her tablemates are likely to follow suit, the Journal of Consumer Research reports. Lock in your healthful choice, and when the waiter asks if everyone is ready, say, "I know what I want—mind if I go first?"
Overdoing it on saturated fats (cheese, butter, beef) for three days straight may prime us to keep overeating, the Journal of Clinical Investigationindicates. "The excess fats might block the brain's ability to respond to hormones that tell us we're full," says study author Deborah Clegg, Ph.D. The occasional burger-and-grown-up-bevvies extravaganza is no biggie, but if you have an extended binge—vacation, long weekend—don't rely on your internal hunger cues when it's over. You may need to measure out portions for a day or two to cut fat and reset your hunger signals.
"Cumin-Flaked Crispy Chicken" is still fried chicken, which you might normally skip. Descriptive phrases on menus make us 27 percent more likely to order a food, a study at the University of Illinois in Urbana-Champaign finds. Before dining out, scan the menu online, ignoringadjectives. Settle on a lean protein and a veggie side, or a salad with a starter, which is usually half the size of an entrée.
A food that's "free" of something you don't want (such as fat) probably has more of something elseyou also don't want (like sugar or salt) to replace the missing ingredient. Trade a nonfat treat for a real-deal one that doesn't make false promises and satisfies your craving.
Before you reach for the stale bagel in the conference room or a cookie sample at the supermarket, ask yourself whether you truly want it. If not, skip it. Those spontaneous nibbles aren't making you happier or svelter. "We don't necessarily register these fly-by calories, but they can add up," says Lona Sandon, R.D., a spokeswoman for the ADA. To avoid knee-jerk noshing, create a personal policy about it—"I splurge only on dark chocolate" or "One sweet a day"—so you don't have to decide nay or yea on the spot.
Danish, doughnuts and the like can deliver 500 calories but still fall short on energizing protein. Good old-fashioned eggs, however, helped decrease levels of appetite-stimulating hormones, a study at the University of Connecticut in Storrs shows. As a result, egg eaters consumed 17 percent fewer calories than if their A.M. meal came in bagel form. Love a sweet start? Have your scramblers with fruit salad!
Yes, trendy diets that promise jaw-dropping results (25 pounds gone in two weeks!) or promote a single food as a slimming miracle sound tempting. Whodoesn't want rapid, effortless weight loss? But deep down, we all know that sticking with something too strict or wacky lasts about as long as Lady Gaga's latest look. "A fad diet might work if you want to lose a few pounds fast and gain it all back," Sandon says. "To keep weight off, go with a plan that is easy to incorporate into your life and provides all the nutrients your body needs without making you feel deprived." A good rule of thumb: If you can't shop in a regular grocery store or order off a restaurant menu, the diet will be much too frustrating to maintain.
People who spent only 5½ hours between the sheets ate 25 percent more calories after dinner than when they tacked another three hours on to their sack time, The American Journal of Clinical Nutrition reports. It makes sense: The longer we're awake, the more likely we are to get hungry or bored and start snacking. Unfortunately, postdinner hours aren't typically active ones (who chooses jogging over channel surfing at 11 P.M.?), so we often don't burn off those extra calories, and the risk of weight gain goes up. If you're a night owl, make a healthful dinner and save half of it or your side dish for a late-night snack, Moore suggests. Or DVR Jimmy Kimmel and hit the hay before munchies strike. Hey, when you snooze, you lose—weight!
But enough with the grim news. The market for wholesome animal protein that's both planet-safe and damn tasty is getting stronger. Labels are improving, small producers are becoming more accessible, and some big companies are catching on. Here are 10 trusted sources of protein you can pick up in many states across the country.
This is a labeling program born of a partnership with Humane Farm Animal Care, the Humane Society of the United States and the American Society for the Prevention of Cruelty to Animals. If you see the label on dairy, meat or poultry it means that the animals were treated with a high set of standards from birth to slaughter: no antibiotics or hormones, plenty of space and limited stress, and none of the gnarly chicken bashing you've seen in videos about KFC. Some of the brands sold nationally include Meyer Natural Angus Beef, Murray's Chicken (only in the Northeast), Newman Farm Heritage Berkshire Pork, Applegate Farms, and Born Free Eggs. How will you recognize the label? The name is so damn long you can't miss it.
Any hillbilly knows that farmer's markets are the obvious choice for fresh produce, but they also attract local producers of meat, poultry, dairy, and fish. LocalHarvest.org is the best database for farmer's markets, small family farms (fresh eggs you pick up on the roadside in nowhere, USA), and all manner of niche local things like CSA subscriptions and old men with rickety knees and stories to tell. A quick search of my rural hometown turns up about a dozen local sources of eggs (chicken and duck), chicken, lamb, pork, fish, Nubian goats, and grass-fed beef -- most of which I'd never heard of growing up.
Next time you have to run out for a gallon of milk, make sure you have this map from Sustainable Table downloaded to your mobile device. The map shows all of the rBGH-free dairy products available across the country and where to get them by state. rBGH is an artificial growth hormone created by the sinister folks at agro giant Monsanto to increase milk output. It's banned in the EU, Canada, Japan, Australia, and New Zealand -- it should be off-limits here in the U.S., too.
Athletes who need supplemental protein to build and repair muscle don't usually eat a pork cutlet after working out. Two main sources of animal protein in supplements are whey and casein, both of which come from milk. Whey is more commonly used in protein shakes because it's fast absorbing. It's generally considered to be safe for use, but the FDA's regulation of supplements -- and especially the marketing thereof -- is lax, so the bigger risk here is getting conned into an expensive product that doesn't suit your needs.
For enthusiasts and traders on the New York Stock Exchange, Chipotle Mexican Grill, Inc. is an assembly-line burrito joint that started with one Denver location in 1994 and now has more than 950 locations across the country. The rumor that it's owned by McDonald's was true up until 2006. Now the chain dishes out high-quality (and high-calorie) south-of-the-border grub that uses only hormone-free dairy, humanely raised and sustainable pork, and naturally-raised chicken. Fifty percent of the beef also meets the same high standards, but with those odds you're better off sticking to the carnitas.
This year, Target started selling wild-caught Alaskan salmon (considered a sustainable industry) under its in-house labels Archer Farms and Market Pantry. Farm-raised salmon has a bad wrap for causing pollution, escaping into the wild where they breed with legit salmon and just not being very healthy to eat -- so this is a big improvement for a retailer with about 1,500 stores. Soon its sushi will also be wild-caught as well, but let's just agree not to eat sushi at Target.
Big discount retailers like Target and Wal-Mart wield enormous influence in what products come to market, so their future decisions about what meat to carry will be important. Of course, truly sustainable proteins will also mean an upward adjustment on rock-bottom prices.
Cheap, plentiful and healthy. Sardines have tons of omega-3 fatty acids, insignificant amounts of mercury and they're considered a “best choice” by the Monterey Bay Aquarium Seafood Watch -- an influential resource for buying sustainable fish, which is actually housed in a former sardine cannery -- because of their abundance and relative immunity to overfishing. They're best eaten fresh on the grill, fried or as sushi, but the canned variety coming from Spain and Portugal are also good eating.
When it comes to mail-order, direct-to-consumer beef, La Cense stands out among competitors like Omaha Steaks. Its beef is 100% grass-fed on a ranch in Montana, which means that it has no antibiotics or hormones and is higher in omega-3 fatty acids than beef from cattle finished on grain. The claim that a grass-fed steak doesn’t hit the spot quite like a grain-finished, heavily marbled cut is only partially true: The meat is leaner, so you should expect a lighter, cleaner taste and think of it as another grade of animal rather than a lesser steak experience. Last year, La Cense also next-leveled Omaha Steaks with a burger truck in NYC -- the coup de grace for the Midwest competitor’s precooked Italian-style meatballs, which were still sitting frozen in your mailbox at lunchtime.
You’ve probably heard of Niman Ranch because it was the first meat label to benefit from menu branding (that is, when restaurants list the source of your steak or pork chop). Today, the 40-year-old, Cali-based ranch has a network of cattle ranchers and pork farmers that allow it to be one of the biggest sources of natural beef, pork and lamb for restaurants and grocery stores. It has managed to maintain high standards like using only vegetarian animal feed, no antibiotics or hormones, and humane environments on sustainable ranches. All meat ships overnight in the U.S.
As much as I’d like to rail on Whole Foods for its overpriced food court and the nasty lavender-scented hand cream in the bathrooms, its protein case is a list-topper for its selection and the general availability to shoppers in the U.S. WF carries rBGH-free dairy from local producers, meat and poultry free of antibiotics and hormones, and it doesn't pump the packaging with carbon monoxide to give it that fuchsia glow. Same goes for the fish, which is either raised on environmentally-friendly farms or plucked from the ocean in a way that’s certified by the Marine Stewardship Council, a nonprofit that makes sure nobody’s dipping their fingers where they don’t belong.
For all the good practices WF employs, you should still avoid buying ground beef there unless you watch them grind it: The company was linked to a significant E.coli outbreak as recently as 2008. If you’re wondering why we left Trader Joe’s off the list, it’s because its selection of meat -- even when it’s from reliable sources -- is mostly prepackaged or frozen. It also came under fire recently for selling all kinds of endangered fish like Chilean sea bass and orange roughy. We’ll check back with the company in 2012 when it stops picking on the little guys.
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