Nutritionist | Sofia's blog

2022-05-11 18:58:11 Overweight people have reduced gray matter volume

Experts from the American Academy of Neurology conducted a study with 9,652 people whose average age was 55 years. Nineteen percent of them were obese (body mass index above 30).

Using MRI scans, scientists studied the brains of the participants, separately examining the volume of gray and white matter.

It turned out that the volume of gray matter in the brains of overweight people was 2 % less than in people of normal build.

It is not yet known whether obesity leads to changes in brain structure or whether a decrease in gray matter causes obesity. ♂️ Открыть/Комментировать

2022-05-10 18:31:29 Stop eating before you are full

More often than not, people overeat to the point of discomfort and regret, because the human stomach is capable of stretching. However, overeating leads to overweight and digestive problems.

- Do you want to feel light and energetic after eating?

When I start eating, I try to rate how hungry I am on a scale from 0 (very hungry) to 10 (overeating), and put the cutlery away when I reach 7.
Use my method, then cover your plate with a napkin, push it aside and say to yourself, "I'm full!" Открыть/Комментировать

2022-05-09 18:06:39 Tip: Don't drink scalding tea or other beverages

Too hot tea is very irritating to the throat, esophagus, and stomach. Prolonged consumption of very hot tea can lead to painful changes in these organs.

Frequent consumption of tea above 62 degrees leads to increased wounding of the stomach walls and gives symptoms of various stomach diseases.

Remember: The temperature of tea should not exceed 56 degrees! Открыть/Комментировать

2022-05-09 16:25:31 How to remove wax from supermarket apples?

To protect apples from spoilage manufacturers use wax or paraffin. Covered with such compositions, the fruit lasts longer, dries less, but the health benefits are noticeably less.

There are several ways to get rid of wax. Put the apple for 8-10 seconds in very hot water, and after that wipe off the peeling substance with a cotton or paper napkin. Or soak a napkin in apple cider vinegar or lemon juice and then wipe the fruit. Открыть/Комментировать

2022-05-08 20:21:56 Lowering cholesterol naturally

1. Fiber
Dietary fiber or fiber not only binds and removes excess fat, but also results in cleansing the intestines of breakdown products, intensifies digestion and absorption, and stimulates the metabolism. Cereals, fresh fruits and vegetables are rich in fiber. Consume oats, brown rice, buckwheat, pumpkin porridge and millet for breakfast.

Include prunes, apples, carrots or carrot juice, all kinds of cabbage, including sea kale and sauerkraut, raw nuts and seeds, and whole-grain bread or baked goods with bran in your diet.

2. omega-3.
Fatty sea fish, almonds, Brazil nuts, walnuts, flax seeds, avocados, flaxseed oil and pumpkin seed oil are natural sources of polyunsaturated healthy fatty acids called omega-3s. By adding these products to your daily diet, you will normalize lipid metabolism in the body, improve vascular health, blood quality, heart and brain function. Открыть/Комментировать

2022-05-08 20:20:51 The myth of water on an empty stomach

Meet ghrelin, the hunger hormone.

It is a peptide hormone that is responsible for appetite. It is produced mainly in the stomach, but some amount is also produced in the brain.

Before a meal, the level of the hormone doubles, and after a meal it starts to decrease and reaches a minimum level after about 1-2 hours.

When people tell you that water stifles your appetite, you can safely show this post. Water stifles appetite, but only for a short period of time... Открыть/Комментировать

2022-05-08 20:20:17 Interesting old study on weight loss

If you swap dinner and breakfast, you will lose weight twice as fast and efficiently.

Obese women on a very strict diet of 1,400 kcal were divided into two groups. One group ate 200 kcal for breakfast, 500 kcal for lunch, and 700 kcal for dinner. You have to admit, that's how many people eat in life.

In the other group, breakfast and dinner were swapped: foods eaten in the morning in the first group were given in the evening here, and vice versa.

The women were even allowed a dessert - a cookie, a small chocolate cake, etc. After 12 weeks with this breakfast, the women lost more than 8 kg, while the other group lost only 3.2 kg.

Judging by waist thinning, the difference was also more than double. At the same time, the women who ate a good breakfast had lower levels of the hunger hormone ghrelin in their blood, and they did not suffer from craving for something to eat. Открыть/Комментировать

2022-05-07 08:18:16 What are the benefits of bananas.

1. bananas help fight depression. They contain a lot of tryptophan, a substance from which serotonin, the hormone of happiness, is produced. Therefore, it is easy to improve your mood by eating a banana.

2) bananas are the only fruit which does not give allergic reactions even to infants.

3. Bone Strengthening. Bananas retain calcium in the body, it is not excreted with the urine, but remains in the body and is used to strengthen the bones. This is especially important for fans of coffee, which on the contrary washes calcium from the body.

4. Improvement of the intestinal microflora. Thanks to the enzymes that are included in bananas, the substances that enter the body with the main food are assimilated by the body faster.

5. Constipation. Bananas are very useful for those who suffer from constipation. Regular consumption of bananas will get rid of this problem.

6. Bananas help to get rid of such a problem as heartburn. Открыть/Комментировать

2022-05-06 12:34:13 MASALA - A HEALTHY DRINK

Masala is not just any tea but a beverage that should be in the arsenal of those who strive to follow the basics of proper nutrition and watch their figure. This drink stimulates metabolism and also reduces hunger. Among other things, this tea can be a good support for the body during a cold.

There are several original recipes for making such a tea:

So to prepare such a tea you will need a liter and a half of nonfat milk, a liter of water, 5 tablespoons of tea, 2 teaspoons of honey, 200 grams of crushed ginger (grated or blender), 6 peppercorns, a spoon of cinnamon and spices to taste - vanilla, cloves, nutmeg

The procedure is as follows:

You need to bring the water to a boil and add the ginger and spices to it. While the water is boiling on low heat, milk is added to it, and then the tea. The drink should be allowed to simmer for about five minutes, then allowed to infuse and strain Открыть/Комментировать

2022-05-05 20:04:28 Meat loaf

Ingredients for 4 servings:
-500 g chicken breast.
-1 onion
-2-3 cloves of garlic
-1 tbsp. flaxseed flour
-salt, pepper
-100 gr. cheese
-8 quail eggs

If you have 20-30 minutes, put the stuffing in the fridge, if not, then immediately cover the baking tray with silicone mat, divide the stuffing into 4 portions and form 4 "nests" (round tortillas with a recess inside) on the mat.

Place the baking tray in a preheated 180 degree oven for about 25-30 minutes. Then take it out and pour the grated cheese into the holes left, make a couple of hollows in it and break the quail eggs in. Return the baking tray to the oven for a couple of minutes, take it out and enjoy Открыть/Комментировать