Health & Nutrition #68 by Nutrobalance


How to Eat Healthy and Avoid Fad Diets

Fad diets are bad. Oh sure, they can lead to successful weight loss if you follow them exactly as they are designed. But that doesn’t mean every food that fits a diet is healthy, but it does mean you have to change your eating patterns to fit the diet’s rules.
The rules are difficult to follow for a long term, so most people give up. The weight they worked so hard to lose comes back, and they find a new diet, lose the weight once more, and end up on a weight loss roller coaster.
This kind of yo-yo dieting may or may not be bad for your health. At the very least, it’s frustrating and disappointing.
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How to get moving when you have a desk job

Having a desk job may impact your weight, posture, balance and overall health far more than you may expect. See what’s happening and strategies to stop the damaging cycle. Ways to get moving when you have a 1 from Real Living Nutrition Services
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Four lifestyle habits—not smoking, not being obese, 30 minutes of exercise a day, and eating plenty of fruits, veggies, whole grains, and little or no meat—can in effect turn back the clock 14 years. Of these four habits, diet may be the most important  for DNA health. The more servings of fruits, vegetables, and beans we consume, the longer we may live. A plant-based diet appears to help preserve muscle mass, boost immunity, repair DNA faster, slow the process of aging, meaning one can enjoy not just a longer life, but a healthier one.     continue reading…..

Jamie Oliver’s Recipe of the  Day -Winter squash penne, mint & avocado chopped salad

Serves 4
Cooks In 15 minutes , Difficulty:  Super easy

Nutrition per serving
Calories 639  32%
Fat 18.7g  27%
Saturates  4.3g  22%
Protein     24.2g  54%
Carbs    98.7g  38%
Sugar    19.6g  22%
1 organic vegetable stock cube
1 butternut squash , (neck end only)
1 onion
1 teaspoon fennel seeds
1 small dried red chilli
1/2 bunch of fresh sage
1 X 400 g tin of chickpeas
320 g dried penne
20 g parmesan cheese , plus extra to serve
1/2 bunch of fresh flat-leaf parsley
3 ripe tomatoes
1/2 cucumber
4 spring onions
2 little cos lettuces
1/2 bunch of fresh mint
1 ripe avocado
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
20 g feta cheese
Ultimately, 15-Minute Meals is a frame of mind, and I think if you give it a proper go you’ll really get into it. It’s fun, dynamic, no-nonsense cooking. Yes, the first couple of times you cook this recipe it might take a little longer, but that’s OK, it’s not a race. Once you embrace that and get into the spirit of the shortcuts and tips that I’ve given you, you’ll definitely start knocking this recipe out of the park in 15 minutes. Good luck!
Ingredients out • Kettle boiled • Food processor (bowl blade) • Lidded casserole pan, medium heat • Large lidded pan, high heat • Stick blender
Make 500ml of hot stock with the cube, then refill and boil the kettle • Trim the stalk off the squash, roughly chop the neck end (don’t peel, and keep the seed end for another day), then blitz in the processor with the peeled onion, fennel seeds, dried chilli and sage leaves until combined. Put into the casserole pan, add the stock, chickpeas and their juice, then put the lid on and stir regularly.
Put the pasta into the large pan, cover with boiling salted water and cook according to packet instructions. On a large board, chop and mix up the tomatoes, cucumber, trimmed spring onions, lettuce and the top leafy half of the mint • Squeeze and squidge over the avocado, discarding the skin and stone. Dress and toss with the extra virgin olive oil and balsamic, then season to taste and crumble  over the feta.
Using a stick blender, blitz the sauce to your liking, season well to taste and finely grate in the Parmesan. Drain the pasta, toss with the sauce and season to taste. Serve scattered with chopped parsley leaves and an extra grating of Parmesan.
Jamie’s Tip: A badly organized kitchen will hold you back in your cooking – simply clear out all the clutter that gathers on surfaces that has nothing to do with food, anything used for prep or stirring should be near where you cook, and the kit you use most frequently should be at easy access – this will allow you to be instinctive and fast in the kitchen. Happy tidying!

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