KALE AVOCADO YUMMY SALAD

 

Kale Avocado Yummy Salad

Serving x 4:

  • 250 gr of Kale
  • 2 cups of sliced tomatoes
  • 1 cup of arugula
  • 2-3 medium carrots
  • 1/2 of leek
  • 2 avocado
  • 1 juice of lemon
  • Pinch of sea salt
  • Cayenne pepper to taste

Take the Kale stems, one by one, and strip the leaves off the thick spine stem by hand. once you have gotten the leaves off, add a pinch of sea salt to them and shred with your hands to break up the Kale, tearing it into little pieces for easy digestion. Add all ingredients and mix well. I like to massage the avocado in, when i am including it, so it makes whole salad creamy.

Feel free to add raw veggies that you love 😉

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POST WORKOUT SUPER PROTEIN SMOOTHIE

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This super protein smoothie is a must-try. You will love the nutty and earthy taste of hemp! Hemp is definitely a feel-good, super-booster.

  • 2 cups unsweetened almond milk
  • 1 cup water
  • 1 cup spinach
  • 1 avocado
  • 1/2 frozen banana
  • 2 tablespoons hemp seeds

Add all ingredients into a blender and blend until smooth.

Dreamy Creamy Protein Smoothie

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Good morning, beautiful. It’s time to blend one of my favorite smoothies! I love to start my day with something nutrient and delicious. So really, truly, this is like heaven in a glass.

Serving x 4:

  • 2 cups unsweetened almond almond milk
  • 1 cup  ice
  • 1 avocado
  • 1 frozen banana
  • 1 pear, cored
  • 1 cup spinach
  • 1 lemon juice

Combine all ingredients in a blender and blend until smooth.

 

Simple Avocado & Tomato & Arugula Salad

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Hey there smartie, this can be the perfect combination for a pre-made lunch or a main meal when you want to remain light 😉.

Serving x 4:

  • 2 avocado
  • 250 gr cherry tomatoes
  • 1/2 lemon juice
  • 1 small head of garlic
  • salt and parsley  to taste
  • 250 gr arugula

All you have to do is to cut avocado and cherry tomatoes into small cubes and season with lemon juice, salt, parsley and garlic. You can mix all together with arugula salad or you can lay down avocado and cherry tomatoes in the center of it.

Enjoy this delicious salad 😀

 

Eat Your Way To A Happier You

The body and mind are intrinsically connected. Are there dietary solutions to widespread mental health issues like depression, anxiety, and stress? Yes. I believe that the right  diet can greatly help these conditions. While Western medicine treats the body as a group of separate parts that function independently of one another, the truth is that our bodies are holistic organisms that need attention paid to the entire biological system as opposed to its various parts. This includes the mind and emotions, which can benefit from a holistic, nutritional approach to self-care.

THE BODY-MIND CONNECTION

Your body is not a series of separate systems that operate independently. Instead, all of your body’s systems are intertwined, controlled by the brain and nervous system. In fact, multiple scientific studies have showed just how strong a connection there is between the body and mind.

THE EMOTIONS AND BIOLOGY

For example, a firm causal link has been established between stress and heart disease. Once thought to be purely emotional, it turns out stress has significant physiological effects on the body. When people are put in a situation they perceive as threatening, they experience what is known as the stress response. While the stress response begins in the brain, it quickly spreads to the rest of the body through the release of chemicals such as adrenaline and cortisol. Continually high levels of stress hormones affects multiple systems in your body including glucose metabolism, blood pressure regulation, immune function, and inflammation.

THE BIOLOGY AND EMOTIONS

If your emotions can affect your biology, then it stands to reason that the opposite can occur, as well, and biology can affect emotions. While depression and anxiety were once believed to exist purely within the realm of mental and emotional health, scientists have come to realize that many mental health conditions also have a strong biological component. According to University of Massachusetts Medical School Professor Anthony J. Rothschild, depression stems from many biological aspects including neurotransmitter levels, receptor malfunction, and regulation failures in neurotransmitter systems. These understandings have led to the development of many medications to help neurotransmitter systems where they are impaired, thus creating the appropriate biology for improved mental health.

FOOD AS MEDICATION

If medicines can affect depression, can the way you eat have a similar affect? Many foods do affect the brain’s neurotransmitter systems, increasing levels of chemicals that commonly inversely affect depression and anxiety.

 “YOU ARE WHAT YOU EAT”

Food is a powerful and under-utilized tool when addressing mental and physical imbalances in the body, which can help balance your overall moods. . There are a myriad of foods that can stimulate your central nervous system while satisfying your palate. These foods are nutritiously dense foods that can provide a variety of benefits to your body, including stabilizing your blood sugar and making you feel happier in the process. Here are a few of the most effective mood-enhancing foods that top my list:

Foods rich in Omega-3 Fatty Acids: 

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More studies are amounting that show a link between consuming omega-3 essential fats and fighting depressionWith such an emphasis on “fat-free” and “low-fat” in Western food culture, many people fail to realize that fat plays an important role in our bodies. It assists in the absorption of fat soluble vitamins A, D, E, and K. Fatty acids also play a significant role in brain health. In fact, a 2007 study showed just how important fatty acids were when researchers showed a link between Omega-3 fatty acids and protection against Parkinson’s disease. The trick is in obtaining the right types of fats for good mental health. These include fats in raw nuts and seeds, avocados, and coconut oil. Eat plenty of these foods to protect your overall brain health, particularly those containing Omega-3 fats like chia and flaxseeds. Along with increasing nutrient absorption, avocado contains a remarkably high amount of healthy saturated fat. Individuals with a low amount of healthy fat in his or her diet will experience fatigue, anxiety and depression. The reason being that your brain and connective tissues are made mostly from fats. By giving your body a high level of nutritious fats, you are literally feeding your brain (which is about 60% fat) and stimulating healthy functioning. I recommend eating a half avocado at a time either plain or dressing it up with some cayenne and eating it with some sliced tomatoes.

Quinoa:

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Eating healthy complex carbs, such as quinoa, and boosting mood are linked through the brain chemical, serotonin. So don’t cut all carbs — just stick to the good Beauty Detox grains, and cut out refined carbs. One of my favorite dishes to make is quinoa stuffed veggies, the perfect meal at any time. Gluten is found in wheat, rise, barley, and some oats. It is also present in many other foods such as soy sauce. For many people who are sensitive to gluten (and I believe most people are), consuming it causes a reaction that damages the nutrient absorbing villi in the small intestines. This hampers the body’s ability to absorb nutrients, which can lead to significant nutritional deficiencies.

Oats:

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Folic Acid and B vitamins are the two superstar ingredients in oats that will restore and maintain your mood.

Wine:

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Having one occasional glass of red wine will promote relaxation by inhibiting the formation of minor blood clots through a process called vasodilation (the process of increasing the blood flow through the body). Improved circulation will automatically raise your energy level in the short term while allowing you to mentally unwind. Alcohol serves as a depressant, and can heighten depression and anxiety. If you suffer from these conditions, limit or cut out alcoholic beverages altogether.

Support your thyroid:

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Low thyroid function is linked to depression, while high thyroid function is linked to anxiety. Providing thyroid support is essential for maintaining good health. Coconut oil, almonds, Brazil nuts, and sea vegetables all contain nutrients that support thyroid health.

Eating for Mental Health:

How can you eat to combat depression and anxiety? Here are some suggestions:

Get vitamin D:

According to the Vitamin D Council, low serum levels of vitamin D can lead to anxiety or depression. Many people can get the vitamin D they need from the sun; however, in some northern locations or in the winter, vitamin D levels may wane. Consider supplementing vitamin D for optimal mental health, and try to spend at least 10-20 minutes in the sunlight without sunscreen each day.

Eat a healthy, plant-based diet:

If your body chemistry is off, chances are your brain chemistry is, as well. Not only that, but when you physically feel terrible, it can negatively affect your emotional state.

Cut out the chemicals and eat organic:

Human beings were not meant to eat all of the chemicals we consume in the form of additives, preservatives, artificial flavorings, and artificial colorings. All of these ingredients increase toxicity in our bodies, which can affect both mental and physical health.

Choose hormone-free foods:

If you’re consuming dairy, eggs, or animal proteins, then chances are you’re also consuming the hormones and antibiotics ranchers use to increase growth, improve milk production, and keep the animals from getting sick. Hormonal imbalances can significantly affect mental health, so avoiding foods that are likely to contain them can help you avoid this problem.

Eat a varied diet of brightly colored fruits and vegetables:

Vitamin deficiencies can lead to stress, tension, depression, anxiety, and other mental health conditions. By selecting a variety of colorful plant foods, you can ensure you are getting the vitamins and minerals you need for optimal mental and physical health.

Avoid caffeine and sugar:

These stimulants may give you a little kick of energy to start, but they ultimately deplete serotonin, which is a necessary “feel good” brain chemical.

Lastly, remember the expression “you are what you eat.” It’s no coincidence that when you eat a greasy, sugary meal low in nutritional value, you feel sluggish and tired. Responsible eating and healthy nutrition are the first steps to a happier, more vibrant you!

Avocado Mousse with Honey Muesli And The Beetroot Blend

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This morning I decided to prepare a delicious breakfast for the good start to the rainy day. This is the recipe that I saw at the MasterChef Australia with some modification of my.

Muesli:

  • 1 cup Oatmeal
  • 1/2 cup Raisin
  • 1/2 cup Dried figs
  • 1/2 cup Walnuts
  • 1/2 cup Sunflower seeds
  • 1/2 cup Almonds
  • 1/2 cup Pumpkin seeds
  • 2 Tb sp Honey

Mix all dry ingredients directly into the baking dish and add the honey. Bake in oven for 8-10 min at 180°.

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Once cooked do not forget to turn the whole thing and let cool down.

Mousse:

  • 1 Avocado
  • 1/2 Lemon juice
  • 1 Tb sp Sugar

All you have to do is to blend well avocado with lemon juice and sugar until it becomes creamy.

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Beetroot blend:

  • 1 large Beet (scrubbed, halved)
  • 2 stalks Celery
  • 1 Apple
  • 1 Pear
  • 2 cups baby Spinach
  • 1/2 Lemon
  • 1 cup Almond milk

Add all ingredients into a juicer and juice. Add almond milk to the juice.

Now that every thing is ready you have to combine all ingredients… Put on the bottom of the pot muesli, place the ball of mousse in the center and decorate with some the fresh berry.

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The preparation of this dish may seem complicated, but it is not. You can prepare it in 15 minutes 😉.

Enjoy your breakfast or make it like dessert.

 

Why Avocado Is Good For You

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Some people, in their attempts to be health-conscious, avoid avocados due to the relatively high fat and calorie content of these fruits (138 calories and 14.1g fat in half a medium-sized avocado). Yet avocados are one of the best foods you can eat, packed with nutrients and heart-healthy compounds. Here are five great reasons to eat them regularly.

Avocados are packed with carotenoids

Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).

But avocados aren’t just a rich source of carotenoids by themselves—they also help you get more of these nutrients from other foods. Carotenoids are lipophilic (soluble in fat, not water), so eating carotenoid-packed foods like fruits and vegetables along with monounsaturated-fat-rich avocados helps your body absorb the carotenoids. An easy way to do this is to add sliced avocado to a mixed salad.

Avocados make you feel full

Half an avocado contains 3.4 grams of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer.

Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods.

Avocados can protect your unborn baby—and your heart

One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant—or planning to be—avocados will help protect your unborn baby.

A high folate intake is also associated with a lower risk of heart attacks and heart disease. Does your family have a history of heart problems, or do you have risk factors (such as being overweight or smoking) for heart disease? Avocados could help keep your heart healthy.

Avocados can help lower your cholesterol

As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11%.

High cholesterol is one of the main risk factors for heart disease. The cholesterol-lowering properties of avocado, along with its folate content, help keep your heart healthy.

Green Buckwheat Wraps

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Good morning, are you ready for lunch?
Today I’m going to prepare some “Green Buckwheat Wraps”.
Ingredients: 6-8 wraps:
2 cups cooked buckwheat
1 avocado
1 fresh lemon juice
1 cup beets
1 cup probiotic & enzyme salad

All my family and I love these creamy and in the same time crunchy wraps. We love to use avocado like a substitute of mayonnaise and lemon juice add some fresh taste too. I love to prepare beets with a little bit of extra virgin olive oil and garlic. We love to mix all these ingredients and wrap it all together.

It’s easy to prepare an you can do it with your family or friends. And it’s gluten free!

Enjoy!