Thursday, 10 April 2008


Today I am going to talk about nutrition, vitamins, minerals and all that is good for us. I am going to share with you one or two tips that come to mind.

  • Chewing food properly increases the nutrients we absorb, it also triggers the production of  SEROTONIN in the brain which reduces appetite
  • Sun light actually helps the brain to create serotonin and helps to reduce the amount carbohydrates we crave. So get out doors .You can boost your health as well as help weight loss.
  • Not getting enough sleep apparently makes cells more insulin resistant and may promote fat storage. We also reach for sugary snacks and high fat foods when we are tired.  
  • Salmon - it has protein, vitality boosting omega 3 fatty acids as well as vitamin D.
  • Walnuts - antioxidant, lowers cholesterol, provides vitamin E, B6 and high in omega 3.
  • Green tea - great antioxidant and metabolic rate booster.
  • Eggs - omega 3 fats,vitamins A,B,D and E. Also contains a substance for collagen.
  • Cantaloupe melon - Full of vitamin C and beta carotene.
  • Avocados - vitamins A,B,C and E. Powerful antioxidant which protect us against heart disease.
  • Sweet potatoes -  High in vitamin C and A which is good for our skin.
  • Blueberries - one of the most powerful health protective foods. 
  • Brazil nuts - high in selenium, protective for some cancers. Have 3-4 a day.
  •  Flax seeds - Rich in omega 3 fats.
  • LAST OF ALL eating garlic said to turn your heart age YOUNGER by 13 years!!!

  • I would like to say that I am using my favorite vegetables in all my recipes, but you can choose and add your own. There are no hard and fast rules
  • Use less oil in the recipes if you are cutting down on calories. Although i am conscious of the oil I use , you need some for the taste.
  • make your own oil spray. Get a spray bottle from a kitchen shop and half  fill with olive oil then top up with water. Spray your pan to save calories instead of using oil.

For those in Turkey and people who are not familier with pounds and fl oz, here is a rough guide.

4 oz = 100 g
5 oz = 150 g
8 oz = 225 g
1 lb =450 g

For the fluids

4 fl oz = 125 ml
8 fl oz = 250 ml
1 pint = 500 ml

My measurements  of  ONE CUP is ONE MUG in my recipes. ONE CUP OF SUGAR =250 g
                                                                                                           ONE CUP OF WATER = 300 ml

tbsp = table spoonful

tsp = tea spoonful

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