Tag Archives: salads

FOOD and RECIPES

LEARN ABOUT FOOD – EARN A LIFE THAT IS SO ENDLESSLY DELICIOUS

We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are !

You can enjoy your meals while making small adjustments to the amounts of food on your plate. Healthy meals start with more fruits, vegetables, grains, protein foods, and dairy. Drink and eat less sodium, saturated fat, and added sugars.

Take our LLET advices to find out what kinds of foods and how much to eat … and to get tips and support for making better food choices.

Let’s start…

All humans have to eat food for growth and maintenance of a healthy body, but we humans have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.

photo-1498837167922-ddd27525d352

Tips:

  • Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal;
  • The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products;
  • Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
  • Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients;
  • Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
  • Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain;
  • Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption;
  • Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain;
  • If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse;
  • Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people;
  • Avoid heavy meals in the summer months, especially during hot days;
  • A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food;
  • Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating;
  • Avoid eating raw or undercooked meats of any type.

Tips for special situations:

  • People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible;
  • People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking;
  • People who prepare food should avoid using grease or frying foods in grease;
  • People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products;
  • Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.

photo-1533622597524-a1215e26c0a2

Healthy food groups

  • vegetables and legumes/beans;
  • fruit;
  • lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans;
  • grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties;
  • milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Eating a varied, well-balanced healthy meals means eating a variety of foods from each food groups daily, in the recommended amounts. It is also important to choose a variety of foods from within each food group because different foods provide different types and amounts of key nutrients. Choosing a variety of foods will help to make your meals interesting, so that you don’t get bored with your meals.

Occasional foods

Some foods do not fit into the five food groups because they are not necessary for a healthy meal. These foods are called ‘discretionary choices’ and they should only be eaten occasionally. They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre.

Examples of ‘discretionary choices’ or occasional foods are:

  • sweet biscuits, cakes, desserts and pastries;
  • processed meats and fattier/salty sausages, savoury pastries and pies, commercial burgers with a high fat and/or salt content;
  • sweetened condensed milk;
  • ice cream and other ice confections;
  • confectionary and chocolate;
  • commercially fried foods;
  • potato chips, crisps and other fatty and/or salty snack foods including some savoury biscuits;
  • cream, butter and spreads which are high in saturated fats;
  • sugar-sweetened soft drinks and cordials, sports and energy drinks and alcoholic drinks.

Small allowance for healthy fats

photo-1474979266404-7eaacbcd87c5Unsaturated fats are an important part of a healthy diet. The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega-3 fats (found in oily fish) or omega-6 fats (found in safflower and soybean oil and Brazil nuts).

These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the meal. It’s good to include a small allowance for healthy fats each day (around 1–2 tablespoons for adults and less for children). The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil).

How to include food groups in your meals

It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include:

photo-1488459716781-31db52582fe9Vegetables and legumes – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’.

photo-1511546865855-fe4788edf4b6Fruit – this is easy to carry as a snack and can be included in most meals. For example, try a banana with your breakfast cereal, an apple for morning tea and add some berries in your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruit juice contains less fibre than fresh fruit and both fruit juice and dried fruit, and are more concentrated sources of sugar and energy. Dried fruit can also stick to teeth, which can increase the risk of dental caries.photo-1535603709739-7e8fd50e015d

Bread, cereals, rice, pasta and noodles – add rice, pasta or noodles to serves of protein and vegetables for an all-round meal. There are many varieties of these to try. Where possible, try to use wholegrains in breads and cereals.

photo-1514537193821-ed4955693802Lean meat, fish, poultry, eggs, nuts, legumes and tofu – these can all provide protein. It’s easy to include a mixture of protein into snacks and meals. Try adding lean meat to your sandwich or have a handful of nuts as a snack. You can also add legumes to soups or stews for an evening meal.

photo-1486297678162-eb2a19b0a32dMilk, yoghurt and cheese – try adding yogurt to breakfast cereal with milk, or using cottage cheese as a sandwich filling. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. Use mostly reduced fat products.

after all…

Be careful dear LLET friend – you should eat only when you are hungry and drink only when you are thirsty !!!

 

back to top

HEALTH

LEARN ABOUT HEALTH – EARN A CHANCE TO FEEL WHOLE LIFE POTENTIAL AND ALL ITS POSSIBILITIES

A healthy person has a thousand wishes, a sick person only one !

 

We choose some  PRODUCTS  that you could like (click on images below to see all product details):

********************************************

********************************************

********************************************

********************************************

 

Health is more than just a good or bad feeling, an external aesthetic look, or numbers on a medical chart. Health is the all-encompassing state of who we are as individuals. Unfortunately, health has been misconstrued in our society, misrepresented by the media, and warped to be used synonymously with things like thinness or physical strength. 

In reality, true health is the intersection of our physical, mental, emotional, social, and spiritual state of being at any one time.

“He who has health has hope, and he who has hope has everything”.

Health is the most important aspect of our existence. It affects us every moment of the day, can change instantly or overtime, and is the number one determinant of the trajectory our life takes.

photo-1533025782032-634283c7c7ad

Different Types of Health

Physical Health – is the condition of your body.

Imagine five pictures – somebody doing push ups, somebody running, somebody doing sit ups, also someone lifting weights, and someone riding a bike. These pictures show physical health because all of the people in the pictures are exercising, and when you exercise you stay in shape and that is what physical health is about, it is about the condition of your body and staying in shape. These are exercises that you could maybe fit into your daily or weekly schedule so you can help keep yourself healthy and your body in good condition.

Emotional health – is expressing your emotions positively.

Imagine five pictures – of friends hugging, girls giving each other high fives, a family spending time together, 3 friends together, and someone not stressing out during a test. These pictures connect with emotional health because everybody is showing positive emotions, either towards themselves or towards others. You can see that the family looks happy,and that the friends are happy together, and also that the person taking the test doesn’t look stressed and looks pretty confident. Expressing emotions positively is very important because you don’t want to make yourself feel bad or others feel bad either.

Mental/Intellectual health – is the ability to recognize reality and cope with life.

Imagine five pictures – of someone reading, someone doing homework or schoolwork, somebody  taking a test, someone doing yoga, and someone doing breathing exercises. These pictures relate to mental/intellectual health because this health has to do with the mind, and what you are thinking, and also your intelligence. In all of these photos people have to use thoughts and intelligence for what they are doing. For example, the person doing yoga and the person doing breathing exercises have to focus and keep negative thoughts out of there mind. Also for people to maintain there mental/intellectual health they have to be confident and accept themselves. The person who is working on homework and the person taking the test, they have to be confident and they need to work hard to maintain mental/intellectual health. They also have to use intelligence to take the test and do homework so they can work better and do a good job.

Social health – is how you relate to people at home, school, and everywhere else.

Imagine five pictures – of kids playing soccer, teens outside, students talking at school, a family playing a game and a family eating dinner. These pictures relate to social health because everybody is being positive and nice to each other. Also when people are getting along and meeting new people they are maintaining and improving their social health. In the pictures you can see that everybody is comfortable around each other and nobody seems nervous or scared because they are socializing and having a good time, and being respectful and nice to others.

Environmental health – is keeping air and water clean, having safe food sources, being in a place you enjoy, and having safe surroundings

Imagine five pictures – of a children crossing sign, people crossing the street, kids having fun riding bikes, kids playing and a family having fun at home. These all relate to environmental health because part of environmental health is about having safe surroundings and that is what these pictures represent, people are having fun and can feel safe in community. Environmental health is important because if you don’t feel safe in your community or have safe resources then it is not healthy for you or your community.

Spiritual health – is maintained or improved by living according to your ethics morals and values.

These five pictures represent spiritual health – pictures of a peace sign, a yin yang sign, a cross, a church, and a Shinto sign. These pictures represent spiritual health because spiritual health is partly about what you believe in and that is what the pictures represent. They represent different backgrounds and beliefs. Everybody has different beliefs so to don’t go by another persons beliefs, go by your own beliefs.

photo-1500904156668-758cff89dcff

Advices about Physical activity

Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.

Tips:

  • Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength;
  • Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars;
  • Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health;
  • Regular exercise can help control weight gain and in some people cause loss of fat;
  • Thirty minutes of modest exercise (walking is OK) at least three to five days a week is recommended, but the greatest health benefits come from exercising most days of the week;
  • Exercise can be broken up into smaller 10-minute sessions;
  • Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day;
  • People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise;
  • Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody;
  • Children need exercise; play outside of the home is a good beginning;
  • Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder);
  • Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.

photo-1536658004990-fb20ae407f54

Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise:

  • Men over age 40 or women over age 50;
  • Individuals with heart or lung disease, asthma, arthritis, or osteoporosis;
  • Individuals who experience chest pressure or pain with exertion, or who develop fatigue or shortness of breath easily;
  • Individuals with conditions that increase their risks of developing coronary heart disease, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks and coronary heart disease;
  • Individuals who are morbidly obese.

wellness-massage-relax-relaxing-56884

Consequences of physical inactivity and lack of exercise:

  • Physical inactivity and lack of exercise are associated with heart disease and some cancers;
  • Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also known as maturity or adult-onset, non-insulin-dependent diabetes);
  • Physical inactivity and lack of exercise contribute to weight gain.

Advices about Mental health

Healthy living involves more than physical health, it also includes emotional and mental health. The following are some ways people can support their mental health and well-being.

Tips:

  • Get enough sleep daily; the CDC recommends the following by age group (naps inclusive);
  1.    12-18 hours from birth to 2 months,
  2.    14-15 hours from 3-11 months of age,
  3.    12-18 hours for 1-3 years of age,
  4.    11-13 hours for 3-5 years of age,
  5.    10-11 hours for 5-10 years of age,
  6.    eight and a half to nine and a half hours for 10-17 years of age,
  7.    and those 18 and above need seven to nine hours of sleep.

photo-1520206183501-b80df61043c2

Elderly people need about seven to nine hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of seven to nine hours of sleep;

  • Take a walk and reflect on what you see and hear at least several times per week;
  • Try something new and often (eat a new food, try a different route to work, go to a new museum display);
  • Do some mind exercises (read, do a puzzle occasionally during the week);
  • Try to focus on a process intensely and complete a segment of it over one to several hours, then take a break and do something relaxing (walk, exercise, short nap);
  • Plan to spend some time talking with other people about different subjects;
  • Try to make some leisure time to do some things that interest you every week (hobby, sport);
  • Learn ways to say “no” when something occurs that you do not want to do or be involved with;
  • Have fun (go on a trip with someone you love, go shopping, go fishing; do not let vacation time slip away);
  • Let yourself be pleased with your achievements, both big and small (develop contentment);
  • Have a network of friends; those with strong social support systems lead healthier lives;
  • Seek help and advice early if you feel depressed, have suicidal thoughts, or consider harming yourself or others;
  • People taking medicine for mental-health problems should not stop taking these medications, no matter how “well” they feel, until they have discussed their situation with their prescribing doctor(s).

photo-1471864190281-a93a3070b6de

after all…

we are here to support and help each others with our stories and advices…

Take care always about your health dear LLET friend !!!

 

back to top