How Your Plate Should Look

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How To Combine Food

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Regular Cheese Burger Vs. Chicken Sandwich

Make the right decision 920 kcal vs 300 kcal...

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High Fiber Foods

High fiber foods can lower blood sugar, cut cholesterol, even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it. 

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets only 15 grams a day. Eating fiber-rich whole foods - not foods that tout "added fiber"- is the best way to increase your fiber intake, says Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City.

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Energy Booster Fruit Shake

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Whey Protein With Fruit

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Ingredients:
1 Scoop Whey Protein
1/2 Cup Oats
1/2 Cup Berries


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Great Tips To Be Fit and Healthy

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How To Cooking Steak

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Temperature in Fahrenheit

Rare: 140°
Medium Rare: 150°
Medium: 160°
Medium Well: 165°
Well: A criminal Act!!

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Liver Cleansing Foods

Since the liver is also responsible for producing bile, another form of detoxification that is metabolically necessary for the breakdown and assimilation of fats and proteins from your food, it is exceedingly important that your liver be properly maintained. Without a well-functioning liver, your body will be unable to cleanse itself and absorb nutrients, which is a perfect recipe for a health disaster.

"The thousands of enzyme systems that are responsible for virtually every body activity are constructed in the liver," writes Dr. Karl Maret, M.D., about the importance of vibrant liver function. "The proper functioning of the eyes, the heart, the brain, the gonads, the joints, and the kidneys, are all dependent on good liver activity."

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Liver Cleansing Foods

Garlic.
Grapefruit.
Green Tea.
Bitter Gourd.
Arugula.
Dandelion Greens.
Spinach.
Mustard Greens.
Chicory.
Avocado.
Walnuts.
Turmeric.

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Chicken Crust Pizza (Gluten Free, Low Carb, High Protein)

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Ingredients (4 servings):
Base:
- 500 g chicken breast/filet
- 1 egg
- fresh black pepper & salt
- optional: chili powder or pizza/spaghetti spices

Topping:
- tomato sauce (mix some normal and concentrated)
- pizza / spaghetti spices
- 1/2 onion
- 1 bell peppers (1/2 green, 1/2 yellow)
- 125 g mushrooms
- 125 g low fat mozzarella

Directions:

- Put the chicken breast/filet in the blender or cut it in very small pieces.

- In a mixing bowl, add the blended chicken, egg, fresh black pepper & salt and chilli powder (or use spaghetti/pizza spices) and mix thoroughly.

- Pat into the base of a baking dish so that the whole base is covered. (I put first some baking paper in the baking dish) Or spread on a baking paper covered baking tin.

- Cook in a medium hot oven for 20-30 mins until the mixture is a dark brown.

- Let it cool for about 10 minutes.

- Cover with the bell peppers, onion, mushrooms and low fat mozzarella and place back in the oven

- Cook for a further 15-20 minutes

Nutritional Facts (1 Serving)
Energy: 226 cal
Protein: 38.3 g
Carbohydrates: 6 g (sugar 5.5 g)
Fat: 5.1 g (saturated 0.8 g)
Fiber: 1.5 g

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Chicken Breast With Mushrooms and Almonds

Preparation Time: 25 minutes

Ingredients (1 Serving)
- 200 gr chicken breast
- 100 gr wholemeal pasta
- 150 gr of mushrooms
- 25 gr ground almonds
- 1 onion
- 1 Clove of garlic
- A few pieces of dried tomatoes
- Pepper, salt, olive oil

Preparation:

Chopped into small pieces fry onion in hot olive oil, add the crushed clove of garlic, chunks of chicken breast, pepper and salt. When the chicken is browned add the sliced mushrooms into quarters and simmer, covered, for about 15 minutes. At that time, in salted water, cook your favorite whole grain pasta. After this time, the mushrooms should already be appropriately soft, add the ground almonds to them and mix thoroughly. Add chopped sun-dried tomatoes into strips, and after two minutes, remove the pan from the heat.

Nutritional Facts
Energy 744 kcal
Protein 64 gr
Fat 22 gr
Carbohydrates 72 gr

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