FOOD OF THE MONTH SALMON
AS TASTY AS IT IS HEALTHY Salmon is a pink coloured, pleasant tasting fish that contains a type of fatty acids that are good for our health, namely omega-3 fatty acids, as well as selenium, potassium, phosphorus, zinc and other minerals, plus all the components of vitamin B. Its consumption helps to keep us healthy
- Published in Nutrition
MINI BANANA PANCAKES
Take half banana with cinnamon and some water and put it in the microwave for 1 min then add the egg and mix it!. Take some whey protein and milk powder, this is optional, it can be vegan or oat bran, and mix well. Heat the skillet and bathe the banana slices with the dough
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FOOD OF THE MONTH APPLE
AN APPLE A DAY KEEPS THE DOCTOR AWAY The classic saying has undoubtedly helped enhance the good reputation of this fruit, which is available in most countries and is one of the classic natural foods of the Western world. Its appearance is always firm in texture, while its colour ranges from pale yellow to deep
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NATALIA’S HEALTHY RECIPES
In every M&H issue you can find healthy and tasty recipes by Natalia
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HARMFUL HABITS IN YOUR DIET that you (maybe) take for granted
“A correct diet is the key to both winning a medal or to live longer and healthier.”“Don’t always believe what social media mark in terms of latest trends: Fitness and Bodybuilding athletes have always known how to eat efficiently.” EAT MAINLY CARBS FOR BREAKFAST FASTING BY ELIMINATING CALORIES UNDERESTIMATING THE ROLE OF FOOD FORCING YOURSELF
- Published in Beauty tips, Nutrition
MEDITERRANEAN DIET
a leap into longevity Stressful daily routines and easily accessible foods of all kinds on any corner are causing the popularity of the Mediterranean Diet to decrease in the countries of their natural area. This has caused the concern of doctors and nutritionists, as well as the PREDIMED Study, which details the beneficial effects of
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FOOD OF THE MONTH ALMONDS
Improve your digestion and get smoother skin by consuming almonds The nutritional content of almonds is exceptional. 100 grams of product contains around 600 calories – 20 grams of protein, slightly more than 50 grams of fat (only 4 of them saturated), 6 grams of carbs, 11 of fibre and a very high content of
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WINTER IS COMING: IT’S TIME TO ADAPT YOUR DIET
We’ve entered the time of year when temperatures drop low in the Northern Hemisphere, so it’s time to change our diet. As always, we should choose seasonal products that help take care of our body as well as our wallet.If you live in Europe or North America, I especially recommend these 5 natural and healthy
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LOSING FAT & MAINTAING MUSCLES?
IT’S POSSIBLE WITH THE RIGHT SUPPLEMENTS! Our goal here is to promote the loss of fat without affecting muscular development. Therefore, we need to consume a sufficient amount of natural protein, or protein supplements, in order to achieve a solid final look and maintain our sports performance BRANCHED AMINO ACIDS (BCAA) AND PROTEIN POWDER The
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FOOD OF THE MONTH: MILK ENRICHED WITH OMEGA 3
WHAT IS MILK WITH OMEGA 3? Let us remember that omega-3 fatty acids are a type of polyunsaturated fat-containing three essential basic fatty acids:alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which humans can only manufacture through the foods they consume. Although omega-3s are present in many specialized supplements, they don’t provide enough
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FOOD OF THE MONTH: IBERIAN HAM
Not only does Iberian ham taste great, but it is also exceptionally helpful for us fit and healthy people. WHAT IS IBERIAN HAM?Iberian ham is a product made from the meat of Iberian pigs, which are only raised in the fields of Spain and Portugal, basically in the areas around Extremadura. It differs from Serrano
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OMEGA-3: TAKING CARE OF OUR HEART
A polyunsaturated fatty acid, omega-3 is required to strengthen our neurones, protecting our heart from cerebrovascular accident. Our body doesn’t produce omega-3 by itself, so it must be provided through our food intake. Fat fish like salmon, mackerel, tuna and sardines are rich in omega-3, but also veggie foods like flaxseed and chia seed, nuts,
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FOOD OF THE MONTH: HONEY
Honey is a sweet, golden liquid made by bees. These insects keep it in small, hexagonal containers called HONEYCOMBS. Honey that comes directly from the comb contains bee pollen, propolis (a natural antibiotic and antiseptic) and many antioxidants, as well as wax and small parts of dead bees. This honey hasn’t been pasteurized or processed
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CHOCOLATE. A FALSE ENEMY OF YOUR DIET AND A GREAT ALLY TO YOUR HEALTH!
Chocolate lovers praise it for its properties, but they are not alone to do so: Many nutrition experts claim that consuming chocolate in moderation not only increases our body energy, it also improves our brain performance. The key could be in the flavonoids, a substance with antioxidant and neuroprotective effects that has benefits ranging from
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WORLD PIZZA DAY
Who doesn’t love this yummy food? It can be as healthy as any other food. Try our Pizza di Mare Fitness-Maniac! 1 pizza base, gluten-free 150 gr. crushed natural tomato 50 gr. lactose-free cheese 125 gr. salmon tenderloin 125 gr. peeled prawns 4 sticks of surimi 100 gr. Pineapple chunks 2 tablespoons of oregano Calories:
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FOOD OF THE MONTH: BANANA
It tastes good, it’s easy to find anywhere in the world in any food store, no matter how small or basic its stock, and its price is affordable. You’ll seldom find someone who says no to a banana. One of these wonderful medium-sized fruits will usually contain between 75 and 100 calories, which is a
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FOOD OF THE MONTH: GARLIC
The smell of roasted garlic is irresistible. It’s a spice that can be used for everything: in fried foods, in meat, pasta, pizza, salads… it works with virtually anything. Most importantly: it seems to have been used to care for health, to protect against plagues and insects and served as an antiseptic to prevent infections
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5 KEYS TO HEALTHY EATING
Creating a healthy fridge and pantry is the first step towards watching your weight and boasting a healthy lifestyle. That’s why we should always try to avoid storing foods that can make us give in to temptation, thereby skipping our regular healthy habits and ultimately ruining our six-pack and hips. The fridge of a fitness
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ADVANCED NUTRITION: WHICH IS THE BETTER DIET?
These are our 12 golden rules for you to develop your own eating model when you are already an advanced athlete and want to excel in competition: If you eat more than 2.000 calories a day, divide them into a minimum of 6 meals: 3 main meals and 3 snacks. For less than 2,000 calories,
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FOOD OF THE MONTH: GINGER
Ginger has been known by human beings for several thousand years. Traditional oriental medicine has taken advantage of the properties of ginger since long before the Christian Era. It’s used as a popular remedy for health problems as common as nausea, digestive discomfort, various types of arthritis and certain kinds of infections. NINE BENEFITS OF
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