1. THE MENU CHANGES WITH THE PERSON.
   At the level of intuition and common sense is clear – the food should be commensurate with how much energy a person spends: you can not eat much when working sedentary and, conversely, starve at high loads. If we focus on numbers, then an average person needs 2000 kilocalories per day.

For example, in a period of rapid growth of 15-16-year-old boy teenager can eat a lot of food: it is easily digested and does not leave any unpleasant consequences in the form of fat deposits. But already at 18-20 years nutrition should become more moderate. Otherwise by the age of 25 a man may have visceral (internal) fat deposits in the abdomen, omentum, mesentery, in the liver, in other words a small tummy, and by 35-40 abdominal obesity (excess fat in the upper trunk and abdomen) will appear, and the risk of cardiovascular disease will increase. Between the ages of 30-60, our men, on average, consume 3,500-4,000 kc. To balance their diet, they can safely cut their food intake in half.

The secret of the pyramid
The “secret of the pyramid” will help adults to stick to the right diet. Daily food intake should follow a simple pattern: the basis of the “food pyramid” is vegetables and fruits (for example, one day is enough for one portion of vegetable salad and at least two large fruits, the simplest version – two apples). In second place are cereals (morning cereals, cereal bread). Next are legumes (peas and beans contain a lot of vegetable protein, i.e. essential amino acids). As for fish and meat, nutritionists recommend choosing fish from cold seas and eating it at least twice a week; meat is enough to eat 1-2 times a week. In this case, focus on turkey, rabbit, chicken meat without skin (it contains a lot of fatty acids, fats and cholesterol), lean varieties of beef.

2. SET AN ALARM FOR LUNCH.
   A person should have three meals and two snacks daily, say
   experts. And, meals do not mean desserts and snacks, but a full breakfast, lunch and dinner (porridges, soups, meat, chicken, vegetables, fruits). Dinner You should eat at least two hours before going to bed. The main products for snacks are fruit and vegetables, and for sweets – dried fruit, candied fruit, and fruit potato chips.
3. HANG A LOCK ON THE SWEET LIFE.
   The daily menu should contain as little sugar and sweets as possible.
   According to the recommendations of the World Health Organization (WHO), the daily intake of sugar for a healthy person should not exceed 50 grams (about 10 teaspoons). In the presence or predisposition to chronic diseases – such as obesity, hypertension, carbohydrate metabolism disorders, this amount is reduced to 30 grams, and with kidney disease and diabetes – 15-20 grams.

Today, sugar is used mainly as a flavor enhancer, the “sugar
boom” began in the mid-20th century, and it was with the excessive consumption of sugar and sugar-containing products, scientists attribute the surge in the developed world obesity, type 2 diabetes and cardiovascular disease.

A diet rich in sugar negatively changes metabolism, provokes the accelerated formation of atherosclerotic plaques. Also excessive consumption of sugar contributes to the accumulation of extra intracellular fluid in tissues, edema.

The situation is aggravated by the fact that we not only add sugar to our own dishes and drinks, but also use so-called “extra sugar” as part of purchased products. Even mustard, mayonnaise, and ketchup contain sugar. Not to mention sugary drinks, juices, syrups, sodas, and milk chocolate, and pastries and confectionery. This extra sugar has essentially no nutritional value, only increasing the energy value of the dish.

4. REMOVE THE SALT SHAKER FROM THE TABLE
   It is important to consume less salt in its pure form and minimize excessively salty foods (hard cheeses, sausages, pickles, herring, smoked meats, canned foods, mayonnaise, ketchup, soy sauce), experts advise. As with sugar, the WHO limits the daily norm of salt for a healthy person – no more than 7 grams per day (one tablespoon). At risk or in the presence of chronic diseases – 4 – 5 g.

Salt restriction is one of the main factors in preventing arterial hypertension, and low-salt diets have excellent antihypertensive effects!
Salt retains fluid, so if you consume too much salt
The excessive intake of salt causes the accumulation of fluid in the organism. This causes an increase in diastolic
diastolic (“lower”) blood pressure at a young age. Also a person becomes insensitive to many drugs – there is so-called resistance. In addition, there is a “looseness” and lethargy.

Swelling of the face, especially the eyelids, and in the evenings – the legs.
According to epidemiological studies of the service
statistics from 2012, about 60% of the adult population exceeds
The permissible norms of salt is almost 2 times – they consume 11 grams of salt a day. And these statistics – without taking into account the extra salt, which is one of the main mechanisms of excessive salt consumption
To control salt intake, experts recommend not
not to add extra salt after cooking a dish at the table.

Use more spices – different mixes of herbs and sea salt, pepper, sea salt, rock salt, iodized salt (5-6 grams of iodized salt a day is a good prophylaxis for iodine deficiency). Treat pickles, smoked meats, canned foods, hard cheeses as snacks – eat 1 to 2 pieces.

5. GIVE UP FATTY FOODS.
   The fifth rule is less fat. It is desirable to reduce or waive fatty meat products (chicken, turkey, rabbit and lean types of beef are allowed), fat dairy products (yoghurts no more than 5%, sour cream no more than 10%), products with high content of trans-isomer fatty acids (almost all confectionery products: cakes, candies, wafers, potato chips and everything that crispy).

Today we expend far less energy than our ancestors did to eat
enormous amounts of fatty foods. In order to eat 20% sour cream and whole dairy products, you have to live in the early 20th century – walk, don’t use the elevator, work off the land and do physical labor!

Food habits are developed from childhood. But changing your approach to
the choice of food, to balance your diet at any age. And at the same time It’s not necessary to wait for illnesses – start now!

The post The top five rules of healthy eating for longevity appeared first on Arthur Choice Notes.

In the first place, sugar substitutes are divided into:

• natural – substances with a sweet taste, most often having a fairly high caloric value and affecting the insulin response.
• synthetic (sweeteners) – substances with zero calories, which are not absorbed by the human body.

Those that do not contain calories are often used not only by people with carbohydrate metabolism disorders, but also those who want to lose weight. Sweeteners can be found in soft drinks, pp-desserts, gum and toothpaste.

Natural sweeteners include:

• fructose, honey, syrups (topinambour, rice, maple, grape, agave, etc.);
• sugar alcohols (polyols): erythritol (erythritol), xylitol (xylite), sorbitol (sorbitol);
• stevia.

Artificial: saccharin, cyclamate, sucralose, aspartame, acesulfame potassium, neotame, and advantam.

WHAT ARE THE ADVANTAGES OF SWEETENERS?

1. Reducing the energy value of food.
   By replacing sugar with sweeteners, we achieve a reduction in the caloric value of the diet.

But there is a behavioral issue here. It happens that people unconsciously start to increase portions and eat more when they know that the product is sugar-free. They forget that calories and portion control are paramount when it comes to eating.

2. Do not affect blood glucose levels and do not cause insulin secretion.
   Which means they can be used in the diet of people with diabetes, including type 1 diabetes.

SAFETY

There are a lot of complaints about synthetic sweeteners. If you google it, turn on TV, or open a women’s sub-public forum, you’ll read all about it and go gray… Saccharin causes bladder cancer. Aspartame causes diabetes, cancer, migraines. But on closer inspection, all the studies look like well concocted fabrications.

It’s important to understand that all sweeteners undergo stringent safety evaluations by the European Food Safety Authority (EFSA) before they can be used in food and beverages. They are also approved for safety by: the U.S. Food and Drug Administration (FDA), the Food Safety Authority of Australia and New Zealand (FSANZ) and other authoritative organizations.

They have been in use for quite some time and the only harm I note in my practice has to do with the fact that the constant consumption of very sweet foods and drinks changes a person’s eating behavior. People stop liking the taste of plain water and food, and that in itself is bad. In any case, the greater the percentage of pure water and natural-flavored foods in the diet, the better.

WHAT ABOUT INSULIN?

Separately, we should talk about the effects of sweeteners on glycemic levels, insulin, and carbohydrate metabolism in general.

Insulin is an important hormone that is secreted by the pancreas when eating any food, including protein and fatty foods. So eliminating carbohydrates from the diet in order to lower insulin levels is not a good idea. As for artificial sweeteners, if they do not contain carbohydrates, they do not raise blood sugar levels. Otherwise, why would they be recommended to people with diabetes?

There is some, controversial, evidence that some substances (sucralose and saccharin) can potentially raise insulin levels in people. But even if they do, there’s no danger of that happening. It is a normal physiological process – the body’s response to an external stimulus, which has no effect on weight loss or the development of carbohydrate metabolism disorders. Insulin is not to be feared in principle. It does not block fat burning and is not to blame for a person gaining excess fat.

IMPORTANT TO REMEMBER that polyols can affect blood glucose levels because they are not zero-calorie. Therefore, diabetics should consult their specialist.

As for people who are healthy, including thin people, the effect on glucose levels will be minimal. Sugar alcohols are not completely absorbed by the body. They pass through the small intestine and are fermented by bacteria in the colon. They are also found to be safe, but it is recommended that their amount in the diet be rationed. Excessive amounts of polyols can lead to bloating and diarrhea.

SUGAR DOPPELGANGERS

These are sugar substitutes that have no advantage over sugar. However, they are often used by manufacturers to replace sugar in their products. Sugar-free” labels on many packages bribe gullible customers. But they often hide the same sugars behind them.

It’s the same sugar:

• maltodextrin, maltose, molasses, treacle, malt;
• dextrose, dextran, diastase;
• glucose, glucose syrup;
• corn syrup;
• fructose, fructose syrup;
• lactose, galactose;
• sucrose, powdered sugar, granulated sugar, beet sugar;
• turbinado; cane sugar; brown sugar;
• coconut sugar;
• grape sugar;
• date syrup; agave syrup; maple syrup; topinambour syrup; carob syrup;
• honey;
• concentrated fruit juice.

When buying products that contain any of the above, don’t be fooled. And keep in mind that they often mask the sugar in prepared foods, including sauces, sausages, breads, etc.

FROCKTOSA

I will tell about it separately. It is probably the most common and widely used sugar substitute in diabetic nutrition. And here’s the paradoxical thing. Despite the fact that fructose is absorbed independently of insulin and has a lower glycemic index in comparison with glucose and sugar, there is a BUT.

Two, to be exact.
First, fructose is almost as good in calories as sugar, which means that it also contributes to weight gain.

Secondly, fructose can be metabolized in the liver either into glycogen or into free fatty acids.

Hence the risk of developing fatty hepatosis, elevated triglyceride and “bad” cholesterol levels in the blood, and the risk of developing insulin resistance. Essentially, excess fructose suppresses the process of oxidation of fats inside cells for energy, i.e. it is obvious that fructose is not a good substitute for sugar. It is important to note that this does not apply to fruits and berries, where fructose is naturally occurring and bound by dietary fiber. Yes, fruit can make you gain weight, just like any other food. But it is due to excess caloric intake, not fructose.

CONCLUSION:

The principle that should guide everyone is a complete balanced diet without counting calories. The body should get all the nutrients from the food. If you do not abuse sweets, the receptors remain sensitive to the different tastes of natural products. If you can’t give up sweets completely, replace them with desserts with low-calorie sweeteners.

If the thought of sweets becomes obsessive, however, it is worth thinking about what is behind it. Most often the cause is an unbalanced diet or food addiction (psycho-emotional nature). If this is the case, you can always come to me for individual counseling to find the root cause.

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Endometriosis

In the book “Endometriosis”, one of the leading Spanish gynecologists Francisco Carmona, you will find a detailed explanation of what endometriosis is, how it manifests itself and what it can lead to. Selected dietary recommendations and exercises to help you feel better.

What can you eat?
Adequate nutrition is the foundation of good health for any person and in any situation. It is also extremely important in the fight against a chronic disease such as endometriosis, in which the characteristics of the diet can reduce the severity of symptoms.

At this moment there is no scientific evidence to say with certainty that a particular food is directly linked to improving the condition in endometriosis (studies are being conducted, but so far preliminary). Nevertheless, given the characteristics of this disease, indirect links can be established and recommendations can be made.

The so-called anti-inflammatory diet, rich in antioxidants, can reduce the symptoms, because endometriosis is an inflammatory disease in which oxidative processes occur.

Recommended foods
This group includes foods rich in omega-3 fatty acids, including oily fish (salmon, anchovies, sardines, tuna and others). Unfortunately, there may not be enough of these substances in the fish from the fisheries that are fed with feed mixes.

The diet should include olive oil and various nuts, such as walnuts, as well as flax seeds and sunflower seeds. Healthy foods include fresh fruits and vegetables, including lemons, as well as gluten-free grains and legumes. Spices such as cinnamon, garlic, turmeric, curry and cloves also have antioxidant properties.

Unwanted foods
This group includes foods that are not prohibited, but those without which you can and should do without. These are ready-made industrial baked goods, pre-cooked factory food, breading, sunflower oil, pork and lamb products, sausages, animal internal organs (such as liver), egg yolks, dairy products (whole and condensed milk, cheeses, cream, butter), and products containing gluten, because they all contribute to inflammation.

Meat and dairy products contain animal estrogens, which are similar to human estrogens, so it is better to avoid them if possible. Another unhealthy product is sugar, not only the usual (sucrose), but also dextrose, fructose, maltose. They all stimulate the production of insulin, which leads to the release of prostaglandins and worsens inflammation.

Physical exercise
Moderate physical activity, which noticeably speeds up the heartbeat, can alleviate the symptoms of endometriosis. It is worth practicing two or three times a week for at least twenty minutes.

Exercise contributes to the production of endorphins, which mitigate the perception of pain and help to relax. As a result, the mood improves and the risk of endometriosis-related depression decreases.

Obviously, exercise is an important component of treatment, complementing medication therapy. However, some exercises are contraindicated, because they can increase painful sensations.

1. Diaphragmatic breathing

Deep breathing that engages the diaphragm can be very helpful. When the distance between the ribs expands, there is a relaxation of the back muscles from the back of the head to the tailbone.

A common mistake with abdominal pain is to breathe superficially, with the chest, which has no relaxing effect. The exercise can be done anywhere and anytime. It is recommended to take five to ten breaths and exhalations every hour.

2. Stretching the muscles of the pelvis and buttocks

This exercise opens up the hip joints, stretches the gluteal muscles and the hip rotator muscles.

Lie on the bed or mat, bend your knees, put the ankle of one foot on the knee of the other, and with your hand gently press the knee of the upper foot. It is recommended to keep the pose for at least a minute, but it should not be uncomfortable. Repeat every day.

3. Relaxation of all muscles

You can relax the whole body this way. You should sit on your heels and lean forward, reaching the mat with your forehead, and stretch your arms forward.

This is a beautiful pose, which with each inhalation improves the opening of the chest and relaxes the pelvic floor muscles. Hold the pose for a while, breathing slowly and imagining the pelvic floor muscles relaxing.

Exercise and good nutrition help to reduce the symptoms of endometriosis and improve your quality of life. Many women with endometriosis say they benefit from these prevention methods, and in some cases there is scientific evidence of their effectiveness.

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1. Keep your cholesterol under control
   Blood cholesterol levels rise with increased consumption of meat, milk, eggs, fish, fats, and animal proteins.

Blood cholesterol levels go down with increased consumption of foods and plant-based nutrients, including plant proteins, dietary fiber, cellulose, hemicellulose, soluble carbohydrates, plant-based vitamin B (carotene, B2, B3), legumes, light colored vegetables, fruits, carrots, potatoes and some grains.

2. Consume fiber.
   Although fiber is not digested by the body, it is important for health. It helps move the water in the body into the intestine to help move food through it. Also, eating enough fiber lowers blood cholesterol levels.

Undigested fiber, like sticky tape, also collects and expels harmful chemicals that enter the intestines and can be carcinogenic. If we don’t consume enough fiber, we are at risk for diseases related to constipation. These diseases include colon cancer, diverticulosis, hemorrhoids and varicose veins.

Dietary fiber is found exclusively in plant foods. Foods rich in fiber are legumes, leafy vegetables, and whole-grain foods like wheat and corn.

3 Eat foods rich in complex carbohydrates
Unfortunately, most people consume extremely high amounts of simple, refined carbohydrates and extremely low amounts of complex carbohydrates.

There is overwhelming scientific evidence that the healthiest diet is one rich in carbohydrates. There is evidence that it helps treat cardiovascular disease, diabetes, prevents many chronic diseases, and there are many examples of it helping with significant weight loss. But it’s not that simple.

At least 99% of the carbohydrates we consume come from fruits, vegetables and grain products. When these foods are consumed in their unprocessed, unrefined and natural form, a large proportion of the carbohydrates are in what is known as complex form.

At the opposite end of the spectrum are heavily processed and refined carbohydrates that are free of fiber, vitamins and minerals. Typical simple carbohydrates are found in foods such as white bread; processed snacks such as crackers and chips made from wholemeal flour; sweets, including pastries and chocolate bars; and soft drinks with a high sugar content. These highly refined carbohydrates come from grain products or sugar-containing plants such as cane or beets. They are easily broken down during digestion into simple carbohydrates, which are digested by the body and supply the blood with sugar, or glucose.

Eat an apple, zucchini or a bowl of brown rice with beans or other vegetables.

4. “Absorb can’t be put off” or consume less fat and animal protein
   The truth is this: despite any restrictions on calorie intake for short periods of time, our body, through various mechanisms, will eventually decide for itself how many calories to absorb and what to do with them.

When we treat it well by eating the right foods, it knows how to make those calories go not to forming body fat, but to performing more desirable functions, such as keeping the body warm, metabolizing, maintaining and increasing physical activity, or simply getting rid of any excesses. The body uses numerous complex mechanisms to decide how to use – store or burn – calories.

In a high-protein, high-fat diet, calories, instead of being used to warm the body, begin to be stored as body fat (unless significant caloric restriction causes weight loss). Conversely, a low-protein, low-fat diet uses calories to warm the body. Storing more calories as fat and losing less to heat means your body works more efficiently. You’d rather your body work a little less efficiently and turn calories into heat rather than fat, wouldn’t you?

Well, all you need to do is eat less fat and animal protein.

Remember: it takes very little, only 50 kcal a day, to change the process of body fat accumulation in our body and, therefore, our weight.

5. Try a plant-based diet
   The results of the “Chinese Study” indicate that the lower the proportion of animal foods in the diet, the greater the health benefits-even when that proportion is reduced from 10 to 0% of calories.

A plant-based diet achieves an optimal balance of calories to control weight for two reasons. First, it expends calories to heat the body rather than depositing them as body fat, and it doesn’t take many calories to maintain this effect over a year-long course. Second, a plant-based diet promotes more physical activity. And because body weight is reduced, exercise is easier. The combined effect of diet and exercise leads to weight loss and improves overall health.

Whole foods containing complex carbohydrates, such as unprocessed fruits and vegetables, and whole-grain foods like uncooked brown rice and oatmeal are very helpful. Unprocessed carbohydrates, especially those from fruits and vegetables, have extremely good health benefits.

Foods such as refined flour pasta, sugary cereals, white bread, candy, and soft drinks high in sugar should be avoided whenever possible.

Eating whole plant foods is best for our kidneys, bones, eyes and brain.

Diversify your menu with whole, unrefined plant-based foods.

Food Categories

Give yourself a month to change your daily diet. A month isn’t enough time for all the long-term health benefits of proper nutrition to manifest, but it’s enough time for you to become convinced of the following:

1. Plant foods include many wonderful foods that you would otherwise never try. You may not be able to eat everything you want (the urge to eat meat may persist for longer than a month), but you will have plenty of great tasty foods.
2. Some people get used to this diet quickly and start to like it. It takes a few months for many to completely rebuild. But almost everyone realizes that it is easier than it seemed.
3. You will feel better about yourself. Even after only a month, most begin to feel more alert and usually shed some of the extra weight. Try to get blood tests before you go on the diet, and a month later. Chances are, you will notice a significant improvement even in such a short period of time.
4. Most importantly: you will find that it is possible. You may or may not like it, but at least within a month it will become clear: you can do it if you want to. All the health benefits described in this book can be had not only by Tibetan monks and fanatical Spartans, but by you as well.

Eating well not only prevents disease, but also promotes physical and mental health and well-being. Make your choice.

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Granola with Orange and Pumpkin Seeds

Prep time: 15 minutes
Baking time: 25 minutes
For 10 servings.

Anyone who grew up on pre-made breakfasts remembers the delicious “fruity” milk left at the bottom of the plate. This nutritious granola tastes great, too, but it doesn’t contain harmful chemicals, dyes or flavorings. Plus, it’s easy to take on the go.

For the dry mixture.

3 cups unprocessed oatmeal (take gluten-free if you are allergic to gluten)
1 cup coconut shavings
1 cup pumpkin seeds
1 cup uncooked chopped almonds
2 sliced oranges (without peel)
1 teaspoon finely ground sea salt

For the wet mixture

3 tablespoons fresh orange juice
¾ cup maple syrup
1 teaspoon vanilla extract

Preparing

1. Preheat the oven to 150°C.
2. In a bowl, stir together the ingredients for the wet mixture.
3. In another bowl, lightly mix the ingredients for the dry mixture.
4. Combine the wet mixture with the dry mixture and mix well.
5. Line one or two baking trays with parchment (you can bake the mixture in two batches if there is only one tray).
6. Bake the mixture for 20-25 minutes.
7. Remove from the oven and bake the second portion if you split the mixture in half.
8. Serve with milk replacer, chia pudding, or no topping.

Couscous with berries

Cooking Time: 15 minutes.
For 5-6 servings.

This dish is a favorite treat for children, but adults will love it too! An excellent substitute for ready-made breakfasts. And if you add a little maple syrup, you can also serve it for dessert.

2 cups couscous
1½ cups apple juice
1 cup water
1 tablespoon chopped mint
1 cup sliced strawberries
½ cup raspberries
½ cup blueberries
1 to 2 teaspoons ground cinnamon
Mint leaves for decoration

Preparing

1. Put the couscous in a bowl.
2. Mix apple juice and water in a saucepan; bring to a boil.
3. Pour the boiling mixture over the couscous. Cover the bowl with a towel or sushi mat and leave for about 5 minutes, until all the liquid has been absorbed into the grits.
4. Whisk the couscous with a fork. Then, stirring gently, add the mint, berries, and cinnamon.
5. Shake lightly. Arrange breakfast on plates and garnish with mint leaves.

Delicate Rice Pudding

Cooking time: 25 minutes.
For 2½ to 3 cups.

Cooked brown rice left over from dinner or lunch can be used to make a very quick rice pudding that makes a great alternative to oatmeal.

2 cups cooked brown rice
¾-1 cup milk replacer
1 ripe banana sliced or 1-2 tablespoons maple syrup, coconut sugar, or coarsely chopped dried fruit
¼ to ½ teaspoon ground cinnamon
A few pinches of ground nutmeg
1/8 teaspoon sea salt
Grated orange or lemon zest (optional)

Prepare

1. In a saucepan, put 1½ cups cooked rice and the rest of the ingredients except the zest. Do not add the banana if you like (see tips). Gradually pour in ¾ cup milk.
2. Using a whisk or fork, puree the mixture. Alternatively, you can make the puree in a blender before transferring it to the pot, but the whisk is faster and easier to clean.
3. Add the remaining ½ cup of rice and heat the mixture over low heat until thickened.
4. Dilute with remaining milk if desired, add sweetener, orange or lemon zest, add additives (see additives) to taste, and mix thoroughly.

Alternate recipe.
Add 1-2 tablespoons of cocoa powder to make a chocolate pudding. You may have to put a little more sweetener in the mix.

Additions
You can add a few tablespoons of hemp seeds, 1 tablespoon of ground chia seeds, 1-2 tablespoons of nut or seed oil (such as cashews, almonds, pistachios, sunflowers), 2-3 tablespoons of almond flour, some chopped dried fruit (dates, goji berries, raisins), dried berries like blueberries, or some fresh apples or pears in winter and berries in summer.

Orange and Grapefruit Smoothie

Cooking time: 5 minutes.
Per 1 serving.

½ cup water
¼ lemon, peeled and membraned
¼ lime, peeled and membraned
1 small frozen banana
½ cup green grapes
1 cup chopped (stemless) curly kale
Prepare

1. Pour liquid into blender, then add soft fruit and remaining ingredients. Put the greens last.
   Grind smoothie ingredients on high speed for 30-45 seconds until mixture is the consistency of a soft purée.

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