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Power shower: the effectiveness, indications and contraindications


A kind of massage called the power shower is widely used in medicine and cosmetology. Initially it was only used to treat diseases of the Central nervous system, but as you explore its complex effects on the body indications has increased considerably. Today, many women have successfully used it to lose weight, improve appearance of skin, combating unsightly “orange peel”. To perform this procedure in almost every health resort by many medical centers and SPA-salons.


  • The effectiveness of the procedure
  • Testimony
  • The technique of the
  • At home
  • The pros and cons of the procedure
  • Contraindications

The effectiveness of the procedure

Power shower is a variant of whirlpool, which is conducted by powerful “shock” the water jets with different pressures and temperatures (from 20 to 40°C). It has a positive effect on the entire body, which is the following:

  • acceleration of metabolic processes;
  • activation of blood and lymph circulation;
  • strengthening blood vessels;
  • the increase of oxygen and nutrients to the tissues;
  • increased muscle tone, turgor, elasticity of the skin;
  • the rapid elimination of toxins, toxic products of metabolism from the cells;
  • relaxation, relieve spasm, muscle pain;
  • the removal of muscular, emotional, and nervous tension;
  • strengthening the immune system.

The treatment has a revitalizing effect, stimulates regeneration processes, enhances the protective forces, resistance to infections, gives vivacity, inflow of forces, energy, improves overall health, mood, fatigue. This happens due to the deep and intensive study of the skin and under her soft tissues by mechanical massage.

Interesting: power shower is named after its inventor. It was introduced into medical practice in the second half of the 19th century French scientist, a neurologist and psychiatrist Jean-Martin Charcot. Specialist first demonstrated the high efficiency of this procedure in the treatment of some mental and nervous disorders.


Currently, the power shower is used not only in medical but also for cosmetic purposes. The main medical reasons for his appointment are:

  • mental disorders, including depression, nervousness, increased irritability;
  • chronic fatigue syndrome;
  • some diseases musculoskeletal system, muscles and joints (arthritis, arthrosis, gout, osteochondrosis), muscle weakness;
  • rehabilitation after injuries;
  • obesity, metabolic disorders;
  • vegetovascular dystonia;
  • slow blood circulation.

This method of hydrotherapy can be used to prevent depression in people who constantly have elevated emotional and nervous stress, often suffer from fatigue, nervous stress at work or at home. It will be useful to professional athletes, people intensively involved in sports, to relax the muscles after a workout. Also, the procedure will have beneficial effects on the body people who are constantly working at the computer and long staying in the same position in connection with the peculiarities of professional activity.

In cosmetology power shower used in combination with other methods, physical exercise and diet as an efficient remedy for combating cellulite. It speeds up the breakdown of fat cells, improves metabolic processes in the subcutaneous fat, eliminates stagnation of lymph. After completing the course of treatments the skin becomes more supple, taut, elastic, no sagging and volume in problem areas is reduced by several centimetres.

Interesting: As a means to fight cellulite and excessive fatty deposits power shower has started to be applied from the end of the 20th century. Currently, it’s the sphere of its application the most popular.

The technique of the

The procedure is performed in special rooms equipped with a shower with grab bars for the hands and the necessary equipment for flow, pressure control pressure and water temperature. The jet of water produced from a distance of 3-4 m under a pressure of from 2 to 4 atmospheres. Must perform the procedure only a qualified operator can assess the condition of the patient, adjust it for temperature and water pressure, and provide, if necessary, medical assistance.

The impact is simultaneously hot and cold running water from two hoses. No special training, except the permission of the doctor, soul Charcot is not required. It is only necessary to bring a rubber hat, appropriate footwear, towel. Hydromassage is performed in the following order:

  • A person becomes a person to the wall, holds on to the handrails. From top to bottom several times body handled the back with water a comfortable temperature fan-shaped way. Then the same procedure can be performed from the front.
  • The jet is compact, increasing the pressure, the body is processed sequentially from the bottom up (legs, then arms, back, sides) rear first and then front. Front additionally perform a circular motion massage the abdomen.
  • At the end of the procedure a contrast shower, make fan.
  • Important: During sewer system avoid the water jets on the head, the breast, genitals and spine.

    The procedure takes about 10 minutes. If it is done to fight cellulite, stomach area, buttocks, hips, thighs special attention.

    The first sessions is recommended to start with a few minutes, gradually increasing the time, the water pressure and lowering the temperature from session to session. The interval between sessions should last 2-3 days. The therapeutic course is 10 to 20 treatments, the frequency of no more often than every 6 months.

    Right after the session for half an hour, we have to rest. You can just lie, and it is better to take a relaxing bath, and then to make a light body massage application of nourishing cream.

    At home

    Given the characteristics of the procedure, the necessity of large spaces and special equipment to complete a power shower at home is impossible. As an alternative to house anyone can arrange themselves no less useful a simple douche, which strengthens the immune system, nervous system, hardens, increases vascular tone, gives energy, vitality.

    Also like the soul of Charcot, but not as intensive massage effect on the skin and soft tissue is for use on home shower nozzles Alekseeva. Nozzle has a special design nozzle conoid shape with the inlet diameter of 5 mm, and the output is 0.6-0.8 mm. During the passage through these nozzles of the water jet becomes thin, and the pressure increases up to 5 times. Shower Alekseeva effective under the same health problems, and Charcot’s douche, but has fewer contraindications. It activates blood circulation, lymph flow, accelerates metabolism, increases oxygen and nutrients to the cells.

    The pros and cons of the procedure

    Advantages of this method is the speed and ease of implementation, low cost, high efficiency in solving many problems, not only in curative but also for preventive purposes.

    Of the minuses can be noted the presence of contraindications, pain and discomfort during the procedure, which is especially important for people with a high pain threshold, slim build and thin sensitive skin. Of the side effects after Charcot may feel muscle pain, bruising, hematomas on the skin. This is especially true after the first sessions and people with close proximity of blood vessels to the skin surface. To quickly eliminate these negative phenomena, it is possible to use local ointments and creams with analgesic and resolving action.


    Currently, power shower for medicinal purposes is not appointed as often as before. However, many people have resorted to it on their own. Women often use this service for combating cellulite and weight loss.

    Contraindications for Charcot include:

    • acute infectious diseases;
    • hypertension;
    • thrombophlebitis;
    • a history of heart attacks, strokes;
    • low body weight;
    • varicose veins;
    • skin diseases and inflammatory processes on the skin;
    • oncological diseases;
    • of renal disease;
    • pregnancy, lactation;
    • of blood clotting;
    • the period of menstruation.

    Self-assignment procedure without consulting a doctor is unacceptable, as it has quite a few contraindications that people may simply not know or do not take them into account, with serious negative health consequences.

    Video: effects of Charcot and the rules for its implementation

    Natural hair care Pacifica: my personal experience


    The brand Pacifica has 15% discount until tonight, pretty rare by the way offer. And I discount will write about natural hair care and personal experience using these tools =)

    As soon as Pacifica were a novelty for hair care, I immediately bought a trio of new products: a shampoo, a hydrating mask and salt spray texturizer hair styling.

    Natural hair care I have been practicing for a few years and replaced all the usual shampoo for sulfate-free. They suit me more – don’t wash the paint out of my hair and scalp have long forgotten what dryness, itching and irritation.

    Also “got off” with styling products salon cosmetics, Sebastian Professional, which so intensified the itching and sensitivity of the scalp, which eventually began to crumble hair.

    Now I treat the scalp carefully and choose only gentle products =)

    My natural hair care Pacifica consists of 3 tools that I use today. All like crazy and come!

    Pacifica texturizing shampoo

    Pacifica shampoo without sulfates and foams much less than normal (even natural) shampoos, at this point need to get used to. But it does not irritate the scalp, cleanses gently and gives the texture of the hair will become hard and easier to style, create the form.

    I don’t combine it with conditioners or hair masks, otherwise lost all sense of texturizer: shampoo and salt spray for styling. High, it can combine with air conditioning texturizers of this line.

    In the composition the extract of laminaria and Chlorella panthenol for a healthy Shine to the hair. Transparent shampoo smells like coconut and “delicious” summer exotic tropical Islands!

    Where to buy: Pacifica Shampoo no sulfate + 15% discount today

    Pacifica deep conditioning hair mask

    Mask Pacifica does not contain sulfates, perfect for restoring hair.

    Perfect for dry and damaged hair, and replaces air conditioning – use of the mask can be up to 3 times a week, and to keep the hair from 3-15 minutes, depending on time availability. To me this is a super-convenient: sometimes I wash off quickly, and sometimes hold a little longer on the hair.

    Intensively moisturizes and protects from the Hairdryer, and the effect is called the present: the hair after the mask dry for much longer, even when using a hair dryer. And as you know, damaged and dry hair give moisture instantly and dries faster.

    A huge plus is that the mask is washed off effortlessly, leaving no “silicone”, or a conditioning oil film on the hair. No film, and the hair silky, clean and supple. I am very happy!

    Where to buy: Intense hair mask + 15% off today

    Pacifica texturizing spray

    Spray styling goes to work with a texturizing shampoo, but you can use it separately by itself. The composition is extremely simple: water, sodium chloride (sea salt), extracts of banana, brown algae and Chlorella.

    The spray gives texture to dry and wet hair, creates the effect of the hair “surfing” sun-drenched, wind, freedom, and salt — or the effect of the slightly curly hair! I put a little on wet hair and “amkay” strands in the hands, dried with a Hairdryer.

    And without a dryer, especially when there is no time. The aroma is light, exotic tropical flowers =)

    Where to buy: Texturizing spray for styling + 15% discount today

    Also read about natural styling products and your favorite foam to the volume of hair

    How to say THANK you for helpful posts?

    All buyers 5% discount on every order! Use my code IFO971 in each order, you can enter it manually in the design. So you support the blog and useful related!

    Organic and premium spirulina: what to choose?


    Today is the last day when a special 20% discount code SPIRULINA, spirulina supplements at all. Obviously, my post on this unique Supplement =)

    Once upon a time, I wrote a blog about what the Best spirulina is Hawaiian spirulina.

    So, Nutrex Hawaii spirulina is grown on the plantations, in an ecologically clean region of the country and checked for the absence of genetic modifications, all of this is important when you purchase!

    Hawaiian spirulina is sold out at the moment, and you continue to ask me, what are the options to choose spirulina now. The answer to this question!

    The best replacement would be the Hawaiian spirulina organic spirulinawith a confirmed certified USDA Organic. So you can be sure of the purity of the cultivation of spirulina, the absence of pesticides and GM.

    Organic spirulina, the options are:

    • CGN Spirulina organic
    • CGN Powder organic spirulina

    Now you can buy a trial pack of spirulina CGN only charge half price if you buy it for the first time. It will last for 20 days!

    Have their own brand spirulina CGN special, certified from the market leader Parry Nutraceuticals. The company checks the blue-green algae for heavy metals (mercury, cadmium, lead), the lack of exposure and PAH – polycyclic aromatic hydrocarbons.

    The company is Parry Nutraceuticals also manufactures premium spirulina that uses another brand on iHerb, Dr. Mercola.

    This is a Supplement with a unique antioksidanty the coating of phycocyanin (spirulina extract) natural vanilla flavor that masks the typical taste of seaweed, which not everyone likes.

    Premium spirulina iHerb:

    • Dr. Mercola, Spiru-Blue spirulina with antioxidant coating

    Scientific studies have shown that phycocyanin strengthens the immune system, fights against inflammatory disorders and is a powerful detoxifier with hepato-protective properties. Phycocyanin may play an important role in the regeneration of stem cells, especially in bone marrow and blood cells, improving human immunity.

    To choose what kind of spirulina powder or tablets?

    If you frequently make smoothies and green smoothies, like to experiment with recipes, I suggest you spirulina powder. Otherwise, take spirulina pills.

    View and premium spirulina from Others. Dr. Mercola, it has no analogues! I also wrote about liposomal vitamin D of this brand, it has a higher bioavailability.

    How to say THANK you for helpful posts?

    All buyers 5% discount on every order! Use my code IFO971 in each order, you can enter it manually in the design. So you support the blog and useful related!

    iHerb new Australian cosmetics Sukin


    Friends, iHerb has a cool new famous cosmetics Sukin from Australia, with the most natural and effective composition, at an affordable price! Reveal all the details =)

    Famous brand Sukin was launched in 2007 in Melbourne (Australia) to fill the gap of the segment of natural cosmetics with high efficiency and at an affordable price. Now the brand is considered an Australian national brand in skin care!

    On iHerb there are 2 line of skin care Sukin: basic moisturizing and Super Greens with extracts of spirulina, Chlorella, parsley and Kale.

    From funds which have ALREADY appeared, are available: basic facial, scrub and body lotion, a line of hair care products. And this is only the beginning! I’m sure in near future there will be more news!

    All cosmetics Sukin contains no:

    • mineral oil, petrolatum
    • perfumes and synthetic dyes
    • hard detergents
    • sulfates
    • silicones
    • triclosan
    • parabens, salts, EDTA, DEA, TEA

    Sukin: what to pay attention

    Familiarity with the new to me brands I often start with cleansers or facial masks. These tools are easy to evaluate on the effectiveness, not waiting until a certain number of times. It can be noted the comfort in application, softness and how pleasant or Intrusive flavor.

    Sukin have a few cleansers from the base line:

    • Micellar water with aloe, cucumber extract and chamomile
    • Gentle cleanser for skin
    • Moisturizing mist spray with water of chamomile and rose Rosa damascena

    Face mask Sukin:

    • Hydrating mask with enzymes of papaya and pineapple, avocado oil and lactic acid. The mask moisturizes and strengthens the protective barrier of the skin suitable for all skin types
    • Detox clay mask with baobab oil and rose mosketa, Goji berries and superfudge to make it Shine and a healthy complexion
    • Detox scrub Supergreen, with crushed bamboo for gentle exfoliation and waxy jojoba beads

    Judging by the rich composition and great ingredients (I don’t even doubt their quality), mask Sukin should be fine. Remains to try and figure it out on your own skin!

    Cream Sukin is more suitable for dry to normal skin, not prone to high fat content. And night cream good to use for care of neck and décolleté. In his valuable evening primrose oil and borage, rich in omega acids.

    About the trends I write in a regular column here: iHerb new items

    How to say THANK you for helpful posts?

    Use code IFO971 in each order, you can enter it manually in the design. So you support my blog and helpful reviews! All 5% discount on your order!

    How to use a melon for weight loss?



    lifestyle, weight loss
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    How to use a melon for weight loss?
    The contents

    • Like sweet melon helps in weight loss?
    • Diets melon
    • Recipes useful and delicious dishes
      • Smoothies
      • Salad
      • Gazpacho
      • Dessert
      • Drink
      • Cocktail

    Juicy sweet melon are a favorite treat for many. It is used for many different desserts, salads and drinks. And yet the melon is often used in summer diets. Because this fruit good for weight loss.

    Like sweet melon helps in weight loss?

    Honey-flavored melon is a rich composition. It contains vitamins a, C, E, PP, b group, fatty acids, cobalt, magnesium, iron, copper, potassium, zinc, calcium, iodine, phosphorus, pectin, cellulose, phenols, flavonoids, enzymes, organic acids, carbohydrates, lots of water and not enough fats and proteins. As for the calories, it ranges between 30 and 50 kcal per 100 g

    Useful than a melon for weight loss? First of all, high water content and potassium. Melon helps to remove the excess water and remove the swelling, speed up the metabolism. In addition, a very useful fiber, which promotes long-term saturation and a great colon cleanse. This sweet fruit normalizes blood sugar levels, reduces sugar cravings and improves mood, which is very important during dieting. And melon has a mild laxative effect.

    Weight loss will be really effective if you eat a melon in fresh or without caloric supplementation. For example, a fruit salad, smoothie or dessert with low-fat cottage cheese with no sugar is perfect.

    Choose a melon properly. The fruit should be ripe, fragrant, the skin has a little bounce, with no cracks, stains and blackouts. Immature melon can give a laxative effect, and overripe — serious poisoning.

    This sweet fruit can be consumed not for everyone, despite his favor. It is not recommended to eat melon with acute diseases of the gallbladder and of the urinary organs, inflammation of the pancreas, exacerbation of ulcers, gastritis, diabetes, allergies.

    Diets melon

    There are many different diets for weight loss on the melon. There are short and long options. You can choose any diet.

    Here are a few short diets. They are not too big variety of the allowed foods.

    Melon-watermelon diet involves eating only two fruits: melon and watermelon. They cannot be combined. That is, for Breakfast you should eat the melon, and for dinner a watermelon. The fruits should be alternated. Sticking to a diet can be no more than two days.

    You can just eat the melon within two days. And also drink green tea and pure water. You have to be prepared for the fact that a diuretic effect is very pronounced.

    Three day diet just enhances the diet. You can eat vegetables, chicken and melon. Allowed to drink tea, herbal infusions and decoction of rose hips.

    Diet menu:

    • Breakfast: 400 grams of melon;
    • lunch: vegetable soup, boiled chicken, salad and tea;
    • dinner: 300 grams of melon.

    The five-day diet more varied. For example, the diet on cereals and melon lasts 5-7 days. During this period you can eat any cereals (except semolina), vegetables, lean meat, rye bread. Allowed to drink yogurt, yogurt, liquid yogurt, tea.

    Menu should be:

    • morning: melon (about 400 g);
    • snack: yogurt;
    • lunch: brown rice, melon and green tea;
    • snack: toast and tea;
    • evening: roasted meat, salad and buckwheat.

    Another version of the five-day diet involves eating melon after each meal. In diet can include lean meat, mushrooms, fish, cottage cheese, cheese, yogurt, eggs, vegetables, branny bread, brown rice. You should eat small portions.

    Here is a sample menu:

    • Breakfast: melon, toast with cheese, or omelet with vegetables and juice from the melon;
    • snack: yogurt;
    • lunch: vegetable soup, beef and salad; rice or brown rice, fish with roasted vegetables;
    • snack: smoothie with melon;
    • dinner: cottage cheese with vegetables or mushroom soup.
    • Week diet the most balanced. During this period, you can eat all healthy foods. And during the second Breakfast and afternoon tea it is important to eat three slices of melon. In day you should eat 1.2 kg of sweet fruit. It is also recommended to prepare the fruit extract which will help to speed up the metabolism. Any fruits and berries, pour boiling water for ten minutes, then you can drink.

    Diet menu it is possible to make so:

    • morning: oatmeal with raisins, infusion; or buckwheat, boiled egg and tea;
    • second Breakfast: melon;
    • lunch: vegetable soup, stewed chicken, salad and juice; or chicken soup, salad, and baked fish, or vegetable stew and boiled beef, berry infusion;
    • afternoon snack: melon;
    • dinner: roasted vegetables and yogurt; or cottage cheese casserole with pumpkin and a tea or make a salad and a smoothie with melon and berries.

    Night melon you can eat only in small amounts. Since it is difficult to digest, can cause discomfort.

    Recipes useful and delicious dishes

    So, what can be made from fragrant ripe melon? The recipes are very different, but all meals must be low-fat, no sweet additives. Here are some recipes.


    Two slices of melon cut into cubes, add a handful of strawberries and a little liquid honey. All beat up. Honey you can not add, then the recipe will be even less nutritious.


    150 grams of melon cut into cubes, grapes cut in half (you will need about 80 g), 100 g of hard cheese cut into thin strips 50 g walnuts chop. All mix, season with lemon juice and any vegetable oil.


    A small melon, a cucumber, red onion finely chopped. Leave a handful for decoration, and the rest to blend. Add half Cup olive oil one third Cup water, salt to taste and black pepper. Mix well, spread on top the sliced handful of products and decorate with mint.


    The melon, remove seeds and make balls with the help of Noisette or spoon. Put them in a bowl, sprinkle with lime juice, sprinkle with chopped mint. Add a little grated ginger and liquid honey. Leave the dessert for half an hour in the fridge.


    Slice the melon cubes and mix in blender. RUB through a sieve. Mix a half Cup of lime juice with sugar to taste. To combine melon juice with lime juice and cool. To serve, adding to the brew over ice and raspberries.


    Three slices of melon and three bananas cut into cubes and RUB through a sieve. Mix the resulting juice, add half a litre of drinking yogurt. Decorate with any berries and orange slices.

    All recipes are simple. Dish has a wonderful taste. While they are low in calories. So, weight loss with these dishes is not only simple but also effective.

    Uses photographs Shutterstock

    Why losing weight is difficult?



    lifestyle, weight loss
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    Why losing weight is difficult?
    The contents

    • Mistakes during weight loss
    • Eating right without dieting
    • Physical activity for health and beautiful figure

    To lose weight quickly and easily is the dream of everyone who is overweight. However, the slimming process may not be instantaneous. Extra pounds go slowly, as long as the process did not stop.

    Mistakes during weight loss

    Unfortunately, it so happens that the process of losing weight is not just inhibited, but not stopped. Why is this happening? Apparently, something is wrong.

    A common mistake is permanent reduction of calories. It is necessary to adhere the threshold to 1300-1500 kcal. If the same scale shows the same weight for four days, it is not necessary to reduce calories to 1000. The body will not have enough power, well-being will deteriorate. And if at first the process will go back, then return to the usual calorie, the body will begin to store fat and energy (in case will arise again their fault).

    In addition, very often the amount of food eaten and the calories losing weight unintentionally understated. Three patties instead of two, three marshmallows instead of one, and often eats some more for family members. All this leads to slowing down the process of weight loss. What to do? Everything is simple: not to forget about each sandwich, candy or a plate of vegetable stew, it is necessary to record.

    Small consumption of clean water leads to a slower metabolism, fluid retention in the body, the occurrence of edema. Therefore, it is important to drink enough water — 2 litres a day.

    Wrong diet can also slow down the weight loss. If there are two times a day and little, first the process of getting rid of excess weight faster, but later it will stop, and will be missed. You should eat little and 4-5 times a day. This morning we need to eat complex carbohydrates, protein, lunch is protein and vegetables, and in the evening it is helpful to eat light and nourishing foods — vegetables, cheese, fish.

    Physical activity is very important for weight loss. However, to do properly. First and foremost, exercise must be regular. In addition, we must remember that are allowed to eat two hours before exercise and two hours after. Moreover, food is necessary to choose the right: boiled meat, yogurt, vegetable salad with boiled egg.

    And one more thing. Do not expect a very quick weight loss. Need to weigh myself every morning. You can even make it through the day.

    Eating right without dieting

    So, the process of losing weight should start with diet. Of course, you can choose a diet plan but you should not abuse them, and do not stick to them constantly, alternating several diets. This will keep the body in constant stress. It is best to follow a proper diet and sometimes, if you want to try a diet (and it should be megalocnus, and diet — variety).

    Proper nutrition helps to reduce daily caloric and do not experience feelings of hunger. And with this diet you can eat all healthy foods and not to refuse, even if I want to eat cake or fries. Just to consume unwholesome foods properly.

    How to start eating healthy food? It should be borne in mind that the diet should be balanced and complete. The menu should be fruits and vegetables, cereals, meat and fish, dairy products, eggs, nuts, berries, greens, vegetable oil. Should not be a predominance of vegetables or fruits, because your body needs other substances: proteins and fats.

    Despite the fact that you can eat all foods, they must choose correctly. You should prefer lean fish, meat, seafood. Bread is best to choose whole grain, rye or branny. As for the other pastries, it can be consumed, but in small quantities. And it is useful to prepare the buns yourself using a minimum amount of sugar and fat. Dairy products should not be too fat, but fat-free to choose not worth it.

    It is not necessary to exclude vegetable oil. On the contrary, better salads by them. The point is, to use the product in a minimum amount. Pumpkin, olive, linseed, sesame, mustard and other oils are very beneficial to the body.

    With proper nutrition, preference should be given gentle treatment of food. It is best to braise, boil and bake. Fry is sometimes possible, but doing it frequently is not recommended. This method of food processing is not useful neither for the figure nor for health.

    How to make a menu for the day? You should choose dishes made from favorite products.

    Menu might be:

    • Breakfast: oatmeal with nuts and berries, yoghurt and tea or scrambled eggs with vegetables, fruit and cocoa;
    • snack: smoothie; or fruit salad;
    • lunch: vegetable soup, two chicken burgers, salad and juice; or chicken broth, stew with meat and vegetables, stewed fruit;
    • snack: cottage cheese with herbs, or a handful of nuts and dried fruits;
    • dinner: vegetable muffins, yogurt, or a slice of baked fish and salad.

    The bottom line is that the food was tasty and healthy. We should not forget clean water which should be drunk between meals.

    Physical activity for health and beautiful figure

    Without physical activity to achieve weight loss very difficult. The best option is cardio. They not only help to get rid of extra pounds, but also to strengthen the cardiovascular system. Classes should last at least forty minutes, as only fifteen minutes the body starts to consume body fat.

    However, if the regular load is the weight is worth it to go from intense exercise to a more calm. For example, yoga, Pilates, callanetics. After some time the extra pounds will again start to leave.

    In principle, any useful exercise. The point is that you have to do it regularly, and you can choose anything. This can be running, walking, swimming, volleyball, Cycling, aerobics, dancing.

    And very useful daily morning exercise. Fifteen minutes is enough to start the metabolism, Wake up and speed up the process of weight loss. Must do exercises for all muscle groups. And breaks should not be —even at the weekend should take a few minutes similar charge.

    So, we must remember that losing weight is not a quick process. But not to make the mistakes that will slow down the process. Exercise, proper nutrition and good mood — all that is needed for weight loss.

    Uses photographs Shutterstock

    White currants for weight loss



    lifestyle, weight loss
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    White currants for weight loss
    The contents

    • Sweet and sour berry for effective weight loss
    • Diets currants
    • Recipes with useful berry
      • Salad with turnip
      • Fruit salad
      • Smoothie with raspberries and blackberries
      • Fruit-berry smoothies
      • Sauce
      • Veal with white currants
      • Brownie with currants

    White currants, unlike black and red, was bred by the breeders. However, this fact does not affect its value. This berry is also very healthy. Because it contains many valuable substances. And white currants should be applied when losing weight.

    Sweet and sour berry for effective weight loss

    White currant contains vitamin C, d, A, E, b, potassium, iron, phosphorus, magnesium, sodium, pectin, cellulose, organic acids, oksikumarina, carbohydrates, essential oils, proteins. And the calories in the berry contains few: 42 kcal per 100 g

    Than useful berry for weight loss? First of all, high content of organic acids. They can speed up the metabolism. In addition, the white currant removes excess fluid, improves the digestive system. And she tones up, gives energy and improves brain function, which is important during dieting.

    It all helps to keep normal weight and, if necessary, and to get rid of a few extra pounds. Moreover, the low-calorie berry.

    To weight loss was effective, properly have a delicious berry. It is best to consume it fresh. You can make juice, cocktails, smoothies, easy desserts without heat treatment, to add to salads and snacks, to make sauces. But jam or cakes with currants is not as useful, especially for losing weight.

    Eat nutritious berry can be not for everyone. We do not recommend a white berry allergies, gastritis, stomach ulcer, hemophilia, low blood clotting, hepatitis. And in General, to use the currant is after a meal and in small quantities, to avoid problems with digestion.

    Diets currants

    Is there a special diet for white currants? Of course. Because this berry is very useful for weight loss. Here are a few options.

    Short diet should be followed four days. During this period, you can eat fruits, vegetables, curd, cheese, eggs, fish and chicken.

    Here may be the menu:

    • morning: berry juice and a boiled egg or cottage cheese and half a Cup of berries;
    • snack: fruit or juice;
    • lunch: chicken, lettuce, currants; or fish with vegetables and juice;
    • afternoon snack: any fruit;
    • in the evening: cheese, pureed with currants; or a slice of boiled fish and black currant juice.

    It is best to alternate different options. It is important to remember that portions should be small.

    Diet designed for six days, has a fairly varied diet. You can eat eggs, Turkey, vegetables, cheese. Allowed cane sugar in small amounts and rye flour. You can drink green tea, currant juice and water.

    Here’s diet menu:

    • Breakfast: pancakes made from rye flour and eggs with mashed currants with brown sugar;
    • lunch: Turkey stew and salad, the juice from the berries;
    • snack: Cup of berries;
    • dinner: cottage cheese, half Cup currants and tea.

    The cheese should be low fat. As for pancakes, they have the furnace the water without adding sugar.

    Weekly currant diet is a little different from the previous one. Within seven days you can eat vegetables, chicken breast, fish, rabbit. It is sure in the morning I eat oatmeal and 300 g of berries of white currant. And before lunch drink a glass of black currant juice or juice.

    To make the menu, you can:

    • morning: oatmeal with berries, tea;
    • snack: salad vegetables, and juice;
    • lunch: soup from cabbage, stewed rabbit, salad;
    • afternoon snack: berries;
    • tonight: baked fish with vegetables.

    Of course, we can arrange a fasting day. There are two options. For example, to cook the juice of sweet pears and a pound of white currants. It is necessary to drink during the day. Or you can simply eat the currants. And quite a gallon a day, not more.

    Weight loss will be effective and in that case, if you just follow a proper diet and eat more currants in season.

    Recipes with useful berry

    That can be prepared from currants? Recipes weight! Most importantly, use less sugar, because it is harmful for weight loss. Here is a simple but very interesting recipes of delicious dishes of berries.

    Salad with turnip

    Turnips cut into fine strips, sprinkle small amount of salt. 80 g white currants to add to the turnips. Season the salad with sauce. For its preparation it is necessary to mix low-fat sour cream, lemon juice, chopped mint. On top of the salad pour a spoon of liquid honey.

    Fruit salad

    Diced kiwi fruit, Apple, two apricot and one banana. All mix, add a handful of white currants, sprinkle with lemon or orange juice.

    Smoothie with raspberries and blackberries

    Whisk in handfuls of white and red currants, half a Cup of raspberries and the same of blackberries. If you want to get a more liquid drink, it is necessary to add mineral water.

    Fruit-berry smoothies

    100 g of white currant, peach, banana and a couple of mint leaves in a blender. Add 120 ml of yogurt and again beat.


    A Cup of berries, sprinkle them with sugar (two tablespoons), add 100 ml of water and bring to boil. Then cook on low heat for ten minutes. Mass RUB through a sieve, add 50 ml white semisweet wine 70 g chopped walnuts the nuts. Sauce bring to the boil.

    Veal with white currants

    500 g veal, cut into small pieces, a bunch of dill chop. Mix dill, 50 g of dry white wine, zest of half a lemon and a little vegetable oil. Meat pour the resulting marinade and leave for an hour. A glass of white wine to evaporate on the heat until half the volume, add allspice. Meat in the wine sauce by adding the marinade. Simmer fifteen minutes, add a glass of white currant, salt and a little sugar. Cook for another five minutes.

    Brownie with currants

    This Lenten pastries. But still she shouldn’t get involved. Enough to eat a brownie once a week. You need to mix two cups of flour 0.75 cups of cocoa powder, a teaspoon of baking powder and 2/3 Cup of cane sugar. Then add 1.5 cups of water. All is well stirred, pour ¾ Cup of vegetable oil. Stir again. Add to the dough 1/3 Cup white, red and black currants. Bake for about half an hour at 180 degrees. Then cool and cut into portions.

    The recipes are simple, and meals with refined taste and great benefit. Therefore, weight loss with white currants —a lovely way to part with excess weight, effortlessly and with pleasure.

    Uses photographs Shutterstock

    Nuts in the diet: they provide health



    lifestyle, nutrition
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    Nuts in the diet: they provide health
    The contents

    • Food
      • Edible nuts
      • Historical facts
      • Use in cooking
    • Health
      • The nuts
      • Useful properties
      • Allergenic properties
    • Delicious recipes
      • Spicy mix for a snack
      • Spaghetti with nut sauce
      • Eggplant with nuts

    The food should contain as many different elements, then it will be full and healthy. An important supplier of valuable vegetable protein, vitamins and minerals are the nuts. There are many different varieties.


    Nuts are called the fruits of several trees and shrubs, having a solid shell, which is located inside the nucleus. It should be noted that some “nuts” is named incorrectly, in fact they are not. In particular, the peanut is not a nut, and Bob. Wrong name also applies to pine nuts, are actually seeds of cedar pine. Walnuts and coconuts are drupes. But for consumers it is not so important, as they are called, buyers are much more interested in their taste and useful properties of something that matters to power.

    Edible nuts

    The most common nuts that you can buy in Russian stores are the following: walnuts, almonds, hazelnuts, cashews, peanuts, pistachios, pine nuts, coconut. Occasionally you can find pine nuts, pecans, macadamia.

    Historical facts

    Nuts included in the diet of people of primitive society. Talking about this archeological research, in which were found the remains of different types of edible nuts and, most interestingly, devices that scientists believe the guns to their pegs. The finds are from about 800,000 years. Among the found nuts were able to identify the almonds, chestnuts, pistachios, acorns. Even then, they were used for food.

    Interesting that walnuts are very hardy and will spread. In particular, the ancient people took this as a meal. It turned out that the coconut even after three months of travel can germinate. Due to this, coconut trees quickly took root in the tropical zones of the southern and Northern hemispheres, even though these trees originate from Southeast Asia.

    Use in cooking

    Eat nuts, and also used for cooking various dishes to enhance the taste. Especially widely used in the manufacture of confectionery, dessert recipes, baking, sweets. Of them also cooked jam.

    Nuts are used in traditional cuisine of many countries, especially those where they grow in abundance. We are most familiar Georgian kitchen where nuts are part of many recipes. For example, satsivi, pkhali from beans with walnuts, baje (walnut sauce with garlic), etc.

    However, a number of nutritionists warn against excessive consumption of nuts as they are high-calorie food. Therefore, people who care about their own health, and are watching your weight, you should eat them in moderation.

    The nuts

    Many of them are rich with vegetable proteins. They also include vitamins E and B2. In addition, they include the minerals: calcium, magnesium, phosphorus, selenium and copper.

    However, the main nutrients that they contain are essential fatty acids: linoleic and linolenic. They also include the amino acid arginine, which maintains the purity and elasticity of the blood vessels, and this in turn prevents the development of atherosclerosis. This is a good reason to include them in your diet.

    The nuts are a large number of antioxidants, especially a lot of them in walnut. I must say that lately among the specialists of debate about the usefulness of antioxidants. According to the latest views, excessive consumption of foods containing antioxidants, can cause damage to health. As always, everything needs moderation!

    Useful properties

    Scientists have conducted various studies about the health effects of substances in the nuts. According to information received, they reduce the level of cholesterol in the blood. Also people food which includes nuts, less likely to experience heart failure and live a few years longer than the rest.

    The main component that has beneficial effects on the cardiovascular system, is an unsaturated fatty acid omega-3. They also have a very low glycemic index (measure of the impact of carbohydrates in food on fluctuations of level of sugar in the blood). Therefore, it is recommended to use for people with diabetes.

    Allergenic properties

    Important note: nuts can excite allergies. The most allergenic of these are almonds, peanuts, walnuts and chestnuts. In a few cases can even be fatal.

    Delicious recipes

    Nuts are included in the recipes of many dishes: salads, appetizers, cookies, cakes, etc. Here are some of them.

    Spicy mix for a snack

    Put in a bowl 350 g of nuts (almonds, hazelnuts, walnuts, cashews, etc.).

    Good whisk 1 egg white. Add 0.5 teaspoon of red pepper, 0.5 teaspoon black pepper 0.5 teaspoon ginger powder, 0.5 teaspoon curry powder and 5 tablespoons of sugar. Mix gently.

    Pour this mixture into bowl with nuts and stir to evenly coated.

    Cover a baking sheet pastry paper and put her nutty mass.

    Place baking sheet in oven preheated to 200 degrees, and bake 10 minutes.

    Remove the pan, allow the nuts to cool completely and serve.

    This mixture can be used as a light spicy appetizer for guests or to take her with me to the road.

    Spaghetti with nut sauce

    Crush them 100 g walnuts not too finely (a couple of pieces leave for decoration). Put them in a pan, pour 150 g of cream, 150 g of vegetable oil without smell and stir in 2 tablespoons of grated hard cheese varieties. Add salt, pepper and 1/3 tsp nutmeg. Heat the sauce at low heat, stirring constantly, until it thickens.

    Cook 400 grams of spaghetti. Pour over hot water, drain and place on a large plate. Pour prepared peanut sauce. When submitting sprinkle the dish with the remaining nuts and a small amount of chopped green onions.

    Eggplant with nuts

    1 rinse the eggplant, peel it and cut into rounds 1 cm thick, Sprinkle slices with salt and leave them for half an hour, so they let the juice (it will be bitter). Then rinse them and put them on a baking sheet in an even layer.

    Grate 50g cheese and 2 cloves of garlic. Pass through the grinder or blender 1/3 Cup walnuts. Finely chop 1 tomato and a few sprigs of cilantro or parsley. Mix tomatoes, herbs, grated cheese and chopped nuts. Add salt, pepper and stir.

    Put this stuffing on the circles of eggplant evenly and place baking sheet in pre-heated oven. Bake the dish for 25-30 minutes.

    So often enter the nuts in the recipes of the dishes you prepare, and you will enrich your diet with nutrients that will benefit your health!

    Take the quizCorrectly you eat?
    What is your diet and diet? Take the test and find out what mistakes should take note.

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    How to choose the right meat for the family diet



    lifestyle, nutrition
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    How to choose the right meat for the family diet
    The contents

    • Health: the role of meat in the diet, pros and cons
      • Why it can harm
    • Food: the rules of choice of meat
      • How to choose meat for cooking
      • How to defrost it
      • What you should know when buying meat
    • Recipes for delicious meat dishes
      • Pork in beer with prunes
      • Chicken legs in a spicy breading
      • Baked ham home

    Family meals without meat. It is necessary for working men, growing children and pregnant women. How to choose a product to be of high quality and beneficial to your family members?

    Health: the role of meat in the diet, pros and cons

    Meat is the main source of animal protein in human nutrition, so it must be present in the diet. However, modern dietetics considers that its use should not exceed 25% of the total supply. Most of all it is necessary to limit fatty meat varieties (pork, lamb, fatty beef, poultry skin, etc.), as it gives many side effects. Instead, doctors advise to eat fish.

    Why it can harm

    Too large presence of meat and meat products in the diet can cause a number of diseases, e.g. cardiovascular diseases, diabetes, diseases of the liver, urinary tract, bones and joints, gout, malignant diseases.

    Doctors believe that the damage to health of consumption of meat occurs because of incorrect conditions of livestock and of industrial methods of meat processing. These factors include:

    • improper maintenance of cattle, diseases, stress (for example, pre-slaughter stress),
    • harmful substances present in meat: antibiotics, pesticides, herbicides, steroids, tranquilizers, tetracyclines, hormones, etc. that enter it due to the fact that they are administered in feed to livestock to promote growth and prevent diseases or due to poor environmental performance,
    • feeding animals with food, which for them naficillin (fish meal, processed bones of deceased individuals,etc.)
    • the meat processing chemicals to improve its taste and inhibition of decomposition processes.
    • too long storage of meat after slaughter.

    With that said, it is important to buy meat products only in a secure, safe places in which to conduct strict quality control. You also need to choose them right, strictly observe the shelf life of the product and the technology of cooking. This will allow to protect themselves from negative consequences that may arise from the use of poor-quality meat products and to preserve their health.

    Food: the rules of choice of meat

    Experienced cooks say the smaller the role of meat in the dish, the less stringent the requirements imposed on it. Here the shortcomings of the feedstock can be compensated with herbs, spices, garnish, etc. When the meat is only one part of the dish — for example, chakhokhbili, ABC — it may be lower grade. But if you are going to cook the pure meat dishes — steaks, chops, schnitzels — the original raw materials must be first-class, otherwise a proper taste will not work.

    How to choose meat for cooking

    The main, pay attention to the appearance of meat, its freshness and date of manufacture. Going to the store or market, do not look for meat specifically conceived dish. Better to choose the best and freshest of those pieces that you see.

    For example, are you going to bake it in the oven a leg of pork, but a good piece for this is not found, all available you do not suit you. In this case, leave your plan for another time, and do buy a good piece that inspires trust in you, and think about what are you going to cook from it.

    If you buy chicken fillets, legs, thighs, wings — also first pay attention not to the brand manufacturer, and appearance of chicken meat, its freshness, surface structure, color, smell.

    How to defrost it

    According to experienced cooks, you can use frozen meat, quality of food is not affected — provided that the meat has been properly frozen. According to the rules it should be frozen in an industrial environment vacuum-Packed shocking way (very quickly, at a temperature of minus 20 degrees). And then in the process of storage, it in any case should not be defrosted, otherwise it may develop bacteria that will have a negative impact on health.

    The shelf life of properly frozen product is 180 days or more. For example, according to experts, the meat from the NZ Ministry of defence can be stored for 20 years.

    If you want to defrost it, it must be done slowly. Too rapid a process affects its structure and taste. At room temperature to make it desirable. The best way to defrost is in the refrigerator. Remove it from the freezer, put in a deep bowl and put on the shelf of the refrigerator. Usually after 5-6 hours it will thaw (it depends on the piece) and will be suitable for cooking.

    The second method is to defrost in cold water. Put it in a sealed plastic bag, then in a bowl of cold water. Every hour change the water to keep it cold. This method can also be used for cooking food.

    The third way — in the microwave. True masters of cooking art suggest to use it as sparingly as possible, only in those cases when you need to urgently prepare a dish. To do this, first remove it from the packaging, put it in the appropriate bowl and place in microwave oven. For even defrosting every 3 minutes a piece should be removed and flipped. After complete thawing, allow it to rest half an hour, then it is possible to cook.

    Chilled (not frozen) meat can be kept in the refrigerator no more than 3 days, otherwise it can deteriorate. However, if on all sides with oil or RUB with salt, the shelf life will increase by another 2 days.

    What you should know when buying meat

    Many Housewives buy ready-made mince, this gives you the opportunity to save time for family meals. Manufacturers of meat, as a rule, try to substitute expensive beef to cheaper raw materials: pork, chicken, beef scraps. This allows them to reduce the cost of the finished product.

    Some types of raw meat manufacturer is entitled to use in the recipes of minced meat, sausages, frankfurters, wieners, etc. Is chicken skin, beef head, beef, etc. Such raw materials is also a supplier of animal protein and can go in nutrition.

    But there is one important point: of the above raw materials are only permitted to use the product, which is produced according to TU (technical conditions). As you know, the one being developed by manufacturers.

    But if the above raw materials used for the production of the products marked with GOST (state standard), it is administratively punishable offence.

    According to the Supervisory bodies, rather larger percentage of products marked with GOST, really does not meet the standards of the state standard. Most often it refers to boiled, boiled-smoked and semi-smoked sausages, their recipes do not meet established standards.

    Recipes for delicious meat dishes
    Pork in beer with prunes

    Peel 2 onions and 1 small carrot. Finely chop carrots, 1 onion and 4-5 sprigs of greenery (parsley, celery).

    800 g pork pulp cut into medium cubes.

    Pour into the pan 2 liters of beer, add the meat, carrots, onions and herbs. Simmer for 50-60 minutes, until the meat becomes absolutely soft.

    100 g of prunes pour boiling water for 15 minutes to soften. Then drain and cut into strips.

    Slice the second onion and fry in a pan until lightly Golden. Add the prunes and also lightly fry. Put all of it to stews. Add salt, pepper, stir. If necessary, add 1 teaspoon of sugar.

    Serve with fried potatoes.

    Beer in a dish will not be felt. It only gives the meat a very delicate flavor and softness.

    Chicken legs in a spicy breading

    Stir in a bowl 1 tablespoon salt 1 teaspoon black pepper 1/3 teaspoon red pepper, 1 teaspoon curry, 1 teaspoon hops-suneli 1 teaspoon of oregano, 4 crushed cloves of garlic.

    Thoroughly mix the spices and add 6 chicken thighs. Evenly distribute the seasoning over the chicken meat and put the bowl in the fridge for 2 hours.

    Connect 250 grams of yogurt with 4 tablespoons of vinegar (or dry wine). Pour the meat with this marinade and refrigerate overnight.

    Before roasting meat, put it in a colander to drain excess liquid.

    Mix in a bowl 3 cups of flour with salt and pepper. Pairwise legs in the flour, making sure the batter covers them evenly. Fry them in a deep frying pan in a very hot vegetable oil. After frying, place them on a paper towel to drain excess oil.

    Baked ham home

    You will need a good 800 g pork pulp. Rinse the meat and Pat dry with paper towel. Then a sharp narrow knife, make several deep cuts. Insert 4 cloves of garlic, 4-5 pieces of cloves, 4-5 pieces black pepper peas.

    Preheat the oven to 180-200 degrees.

    RUB pork with salt, pepper and vegetable oil. Then carefully wrap it in foil along with 2 Laurel leaves (leaving an air gap between the meat and foil). Put it on a baking sheet on the bottom, pour water so that the liquid layer was 1 cm. Reduce the heat to medium. Cook the pork for 2 hours, adding water to pan as needed.

    15 minutes before end of cooking open the foil to keep the pork has acquired a ruddy delicious crust. Then remove it, let cool and slice with a knife wide flat pieces.

    Recipes for meat dishes to include dishes from beef, pork, chicken, Turkey, rabbit, liver, kidneys, heart, etc. — all not to enumerate. Try to prepare meals taking account of the advice of nutritionists, it will let you more effectively take care of the health of the family.

    Uses photographs Shutterstock

    Smoothie Bowl: a new trend in nutrition



    lifestyle, nutrition
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    Smoothie Bowl: a new trend in nutrition
    The contents

    • Smoothie Bowl: new nutrition
    • The role of nutrition with a Smoothie Bowl in weight loss
    • Smoothie Bowl recipes for a healthy diet
      • Berry Smoothie Bowl
      • Nutritious Smoothie Bowl

    Many popular nutritionists and fitness bloggers actively discuss and promote this relatively new trend in the field of nutrition as a Smoothie Bowl. What is its difference from traditional smoothies? What is its benefit to the organism?

    Smoothie Bowl: new nutrition

    Judging by the name of the dish, Smoothie Bowl (literally “Plate/Bowl Smoothie”), fans of proper nutrition simply replaced the usual smoothie Cup on the plate. However, differences do exist, and they are quite substantial.

    Smoothie Bowl contains more ingredients and has a high nutritional value. It is usually add pieces of fresh fruit and vegetables, seeds, grains, dried fruits and crushed nuts, which makes the dish a perfect help for organizing a healthy diet. Another difference of this dish is that it must be eaten with a spoon. To drink as a cocktail it will not work.

    Nutritionists claim that Smoothie Bowl is not only healthy and nutritious, but also easy for the digestive system. However, although three-quarters of the meal is a smoothie, limit the calorie content is quite simple if you add too much topping.

    Various additives is not only an aesthetic component, giving a wide field for experiments, but also a way to extend the meal chewing more solid food. For proper alignment of components you can use a universal scheme, which will greatly facilitate proper nutrition:

    • based smoothie decided to take any fresh fruit and vegetables as well as leafy greens;
    • as a liquid Foundation, use any vegetable (or cow) milk as well as dairy products or fruit juices;
    • to sweeten the meals take a small amount of honey or fruit syrup;
    • topping is chosen on the basis of personal taste preferences — it can be pieces of fruit, cereals, seeds, nuts, and more.

    Smoothie Bowl can be not only a snack, to facilitate healthy eating but also a meal. Most often this dish is served for Breakfast, because it is well nourishes the body, does not overload the digestive system and helps to prevent excess weight (long-term).

    The role of nutrition with a Smoothie Bowl in weight loss

    Nutritionists say that one of the easiest ways of transition to proper nutrition is a gradual caloric restriction. Abandon harmful food and reduce portions will help Smoothie Bowl. Dish does not create heaviness in the stomach and allows you to saturate the body with almost a daily dose of vitamins and minerals. However, thus replacing a full meal, remember that each “plate smoothie” contains about 500 calories. Therefore they are not suitable for snacking, especially for those who want to lose weight.

    In order to properly include Smoothie Bowl system weight loss, you need to remember some key points:

    • there is a Smoothie Bowl should be slowly, thoroughly chewing solid ingredients that will allow you to get maximum enjoyment from food, to experience the feeling of fullness and organize the work of the digestive tract;
    • “a smoothie bowl” can serve not only Breakfast — various options, which are based on yogurt, berries or vegetables, can be a great replacement for lunch or dinner;
    • Smoothie Bowl can “dilute” the taste is not the most pleasant of products to be included in a proper diet, for example, celery stalks, spinach, flax seeds.

    Regular consumption of a Smoothie Bowl, which meets the individual needs of a particular person, will not only help to adjust the power, but will save from a couple of extra pounds. Nutritionists recommend active to include a “smoothie bowl” in the diet in winter, when food is especially felt the lack of vitamins and other nutrients.

    New to the smoothie making suggest to use the following guidelines:

    • to obtain a soft and tender structure it is necessary to cut the skin of fruit and vegetables (citrus cut required);
    • the most successful combination of ingredients for preparation of Smoothie Bowl are considered the fruits with dense pulp, are combined with more juicy;
    • to prepare a thick, cold and refreshing meals instead of the usual ice you can use frozen fruit or pieces of fruit;
    • for more rich and interesting flavor it is necessary to combine sweet and sour fruits;
    • acceptable alternate natural yogurt with other dairy products are low fat;
    • Smoothie Bowl is recommended to use only freshly prepared (however, if desired, blanks can be stored in the refrigerator for several days).

    Smoothie Bowl fits perfectly into a healthy diet, largely due to the method of preparation. Indeed, by procedure of grinding in the dish retains all the fiber and other nutrients. Besides, it is subjected to heat treatment, and temporary exclusion of animal food gives rest to the pancreas.

    Smoothie Bowl recipes for a healthy diet

    Smoothie Bowl to include in the daily diet is quite simple. It is only necessary to select multiple components for liquid base, add top with a pair of crisp Superfoods (to enhance nutritional value) and cut into slices of your favorite fruits. This universal formula you can come up with many options “smoothie in a bowl”. Examples of the most simple and easy to prepare recipes are the following:

    Berry Smoothie Bowl

    Grind in a blender 1 Cup any fresh or frozen berries (blueberries, raspberries, currants), 1 banana and half an Apple. As a topping you can use banana slices, flax seeds and chopped nuts.

    Nutritious Smoothie Bowl

    Grind in a blender until smooth avocado, a pear, a small bunch of fresh mint and a quarter Cup of coconut milk. On top lay the slices of pear, crushed hazelnuts, poppy seeds (or any seeds).

    Uses photographs Shutterstock


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