Wizard Recipes

Eggs contain all 8 essential amino acids and proteins, and also all the needed substances for adolescentin and adult development. Along with the amino acids and proteins, eggs are also high in vitamins (A, B, D, E), minerals (Phosphor, Calcium, Iron) and oligoelements.

Advantages:

- proteins from eggs are better used by our organism that meat proteins. This happens because eggs are rich in vitamins and minerals.

- vitamin D in eggs plays an essential role in Calcium absorption from other ingredients and for bone development. Even though most of vitamin D is produced when exposed to sun, children, pregnant women and elders need high quantities of vitamin D, eggs being a very important source.

- 1 egg means 10% of the daily needed quantity of Selenium and contributes to the quality of sperm.

- eggs maintain the well functioning of the nervous system through its B6 and B12 content.

- protects blood vessels due to antioxidant properties conferred by Selenium and D vitamin.

Disadvantages:

- the egg yolk contains a lot of cholesterol. People with high triglycerides shouldn’t consume more than 1 egg weekly.

- hard boiled eggs can cause indigestion to gall bladder suffering persons.

- it can contain salmonella (especially in goose or duck egg), so don’t consume it raw. Cook it, and the germ dies.

- It doesn’t contain vitamin C or glucids.

To continue our journey through the secrets of fish and seafood, I continue my article by mentioning the proper way of consuming fish and seafood in order to attain a healthy nutritious meal!

How to associate fish and seafood… the right way! :

- Due to the low calorie content, you must associate fish with rice, potatoes or vegetables of any kind to make it a complete nutritious meal

- lemon juice contributes to a better protein digestion and increases iron absorption

- if you’re consuming ‘fish from a can’, use only the ones with own juice, not oil added. It’ s a lot healthier!

- try not to stir fry the fish

-cook it in the oven, sauté, in aluminum foil or grilled

- cook the seafood with tomato juice, wine boiled and well seasoned. Don’t add a heavy graving or mayo

- smoked or dried fish contains a lot less calories that the normal one.

- fresh fish must have: sparkling eyes and firm meat

Also remember that :  - there are two types of fish: Low fat and fatty(salmon, tuna, sardines)

- there are two types of seafood: Mollusks (oysters, clams, octopus )and Crustaceans (shrimps, crabs, lobsters)

Fish is a very nutritious type of food with numerous dietetic qualities, easily digestible due to its high content of proteins, vitamins (A, D, E, B12) and minerals (Phosphor, Iodium and Potassium). More than that, fish contains the so called “good fat” which is non dangerous, high is no saturated fatty acids and also essential fatty acids like Omega 3 and 6, that cannot be synthesized by itself by our organism.

Advantages:

- decreases the risk of cardiac diseases

- the essential oils offer fluidity to the blood and diminish inflammatory effects, decreasing the risk or arthrosclerosis

- Omega 3 and 6 diminish psoriasis and poliarthritis symptoms.

- fish contains D vitamin, essential in Calcium absorption

- iron from anchovies and tuna is 30 times better absorbed than the iron from vegetables

- oysters have aphrodisiac properties, stimulating the estrogen and testosterone, assuring a high sperm quality

- fats contained in fish meat have a positive effect on HDL cholesterol (the good cholesterol), increasing its quantity

- seafood have a low calorie content, being indicated for diets

Disadvantages:

-Shrimps are high in Calcium, but also in cholesterol

-All seafood may contain toxic quantities of pollution metals (Mercury), so be careful from where you purchase them.

-Fish that is consumed raw must be extremely fresh

-The fish skin shouldn’t be consumed due its high fat content

-Salty fish is contraindicated for high blood pressure or hepatic diseases.

Like I was discussing yesterday, meat has its ups and downs… Take into consideration also the following:

Here are some secrets to achieve your goal: a healthy tasty meal:
-Cut off all white fatty parts from raw meat before cooking it
-Cook the chicken with the skin, but remove it before consuming the meat.
-For healthier cooking, don`t add oil to the meat; add water or beer, wine, tomato   juice, spices and herbs… It gives a better taste and with a lower health cost
-The meat is fresher when the color is lighter, so chose pink pieces of meat if you want them tender.
-Boil the meat in already boiling water, in order to keep the nutrients sealed in the meat. If making soups, use cold water
-Don’t buy already minced meat. It has a high fat content. Prepare it yourself from low fat meat. It takes longer but it’s healthier.

Here are the calories table for 100 g of raw meat:

CALORIES FOR 100 G OF RAW MEAT
CHICKEN, TURKEY 100 CAL
BEEF 120 CAL
PORK 120 CAL
LIVER 150 CAL
LAMB 160 CAL

Also, keep in mind that:

- the meat from the chicken legs contains 3 times more iron than the chicken breast
- chicken leg contains more fat than chicken breast
- chicken and turkey skin is made 100% form fat
- goose and duck are richer in iron than chicken and turkey
- 150 g of roast beef contain 20% of the daily needed quantity of iron for women and 25% for men.

It can be white or red… it can be pork, beef, chicken, turkey or wild game, meat is the main source of proteins for the organism, offering the needed amino acids.

Meat contains vitamins (D and B12) and minerals (Zinc, Selenium, Iron), but does not contain any fibers or glucids.

Advantages:

- With its high content of amino acids, meat participates in the construction and well maintenance of all tissues and organs

- It is used in diets due to its high protein and low lipid content

-Maintains the well functioning of the nervous system and increases concentration due to its B12 content

-Turkey meat puts you in a good mood due to the tryptophan content and also contains antioxidants (vitamin C, vitamin E and Selenium), which help prevent arteriosclerosis

-Vitamin D in meat helps Calcium fixation for best bone development

-Liver contains high quantities of vitamin A and B 12, and also Iron,  Zinc and Selenium which become easy to absorb

Disadvantages:

-Be careful with the high saturated fats in meat, because they increase blood pressure and arteriosclerosis risks

-High meat consumption can lead to constipation, because of the lack of fibers

-Liver and pork can contain Trichinela spiralis, a parasite

I have been talking about food, about water, about eating healthy, diets etc, for a few months now, right?…  i wonder how this subject, the sun, its advantages and disadvantages got no attention… Well no problem… nothing that cannot be easily solved...

So what is soo important regarding the sun? Well the sun is the one that maintains life on Earth, helps us against all kinds of maladies and skin disorders… We need to be careful with excessive sun bathing, because, like a chaotic food regime, can cause serious damage. What is the danger when we over expose ourselves to the sun? Well let’s see… Starting with sunburns and leading to skin cancer, eye burns or other disorders, and, of course, premature skin aging.

To take advantage of the sun and its benefits, take into consideration the following:

- Expose yourself to the sun progressively, maximum 30 minutes in the first day, and increase it gradually

- Avoid high radiation hours!  ( 11:00-16:00 )

- Avoid using perfumes, colognes or other alcoholic solutions for the skin, because the association is not indicated with sun bathing!

- Some antibiotics and diuretics predispose our skin to sunburns, so don’t use them without your doctor’s agreement or don’t sunbathe

- To avoid dehydration, drink lots of water (thing which I have been writing and saying for some time now)! I won’t give you necessarily an amount, because it differs from person to person, but drink as much as you can!

- BEFORE SUN EXPOSURE, USE AN ADEQUATE SFP CREAM (HIGH ON THE FIRST DAYS :SPF30 -min.-, DECREASING GRADUALLY). HYDRATE YOUR SKIN WELL AFTER THE EXPOSURE!

Let’s take care of ourselves, of our skin, of our body and organism because the sun is getting ‘meaner and meaner’ with us and our body, and we are the only ones that can do something about it!

Our heart functions 24/7, because all cells of the body are in permanent need of oxygen and nourishments, provided by the well functioning of the heart. Some nutritionists appreciate that the main method for preventing heart diseases is adopting a ‘neutral food’ diet.

Summers, we should consume all the berries we can find:  raspberry, blueberry, blackberry, because they have a high level of antioxidants that protect the organism.

Regarding the barbecue, leave the meat to rest for some time, because now, it is vegetables` time! The most healthy type of barbecue is the vegetables one. Start grilling mushrooms, carrots, eggplants, green peppers, tomatoes and so on. Sprinkle some seasoning on top of your grilled vegetables, some salt and pepper, thyme, basil, dill and lemon juice.

This type of snack offers your system the level of fibers rich in a substance known as lignine, which helps with keeping the cholesterol level at normal, which contributes also to reducing high blood pressure.

Also healthy for cardiac problems are goat cheese, tomatoes and quail eggs.

Nutritionists also consider that the fruit salad is the healthiest dessert for the summertime. Try it with apples, pears, melons etc. Peel all fruits and chop them into medium sized chunks, and, as a topping, mix a juice from a lemon with some honey, cinnamon and mint leaves, and enjoy healthy!!!

Did you know that…

• Grated potatoes help your eyes regain their brightness? Potatoes also help reduce superficial burns of the skin, by rubbing the damaged skin with potato juice.
• Our organism cannot produce by itself Omega 3 and Omega 6?
• Each vitamin from the B complex has its functions, but cannot prove its efficiency if not administrated with the other vitamins from the B complex?
• Half of the mineral springs of Europe are located in Romania?
• Green leafed vegetables contain Iron and Calcium and mustn’t be boiled for too long, because they lose their nutrients?
• Vitamin C is eliminated from the blood after ~4 hours of being administrated?
• South America offered the world for the first time chocolate, vanilla, corn, tomatoes, potatoes and peanuts?
• If your sense of smell is very deteriorated you cannot tell the difference between potato and apple?
• You should boil the potatoes in their skin in order not to lose the vitamin C from potatoes ?
• Kiwi contains the most nutrients? It has more Vitamin C than an orange and  more Potassium than a banana?
• A few tablets of dark chocolate, consumed daily, have the same effect as aspirin? Dark chocolate reduces the risk of heart  and cerebral attacks?

Did you know that some foods take their toll own our mood? Some nutrients are absolutely mandatory for the good functioning of our brain and nervous system which is in charge, among others, with our good well being. Here are some of the most important nutrients to keep us happy!

1) GLUCIDS

Glucids are in charge of stimulating the production of  serotonin, a neurotransmitter that influences the so called ‘good mood’. Sugar, for instance, is one of them, but, in order to keep our organism healthy, it is better if glucids are consumed in forms of cereals, bread, potatoes, beans, but not in excess, of course, because the body will transform them into fats. Also, eat generous portions of fruits and vegetables, and, the wonderful chocolate, that, even if you care about your figure, you can consume from time to time, but in small quantities. You may non know this, but the sweet tooth you always have may be a sign of lack of serotonin.

2) MINERALS

Iron. It is essential for the whole organism, helping neurotransmitors to be formed and transported. We can find it in meat, fish, some vegetables, nuts, cereals and seeds.

Zinc. It plays almost the same role  and it is found in the same foods as iron, with the exception that we can find plenty of zinc also in liver and oysters.

Magnesium. With calcium, it helps transmit the nervous impulses. If you are stressed, your magnesium level decreases, decrease that can lead to anxiety or depression. We can get magnesium from nuts, peanuts, almonds, sesame seeds, green leafed vegetables, fish, seafood, cereals.

3)B VITAMINS

Folic Acid (B9). Stimulates the serotonin secretion. Lack of folic acid can lead to irritability

agressivity, depression. B12 Vitamin can be found in green leafed vegetables, wheat,

soya, eggs, liver, oysters, cereals, and B6 in bananas, avocados,

asparagus.

4)FATTY ACIDS

Last researches show that fatty acids Omega-3 and Omega-6 which we can find in fish, seafood, regulate some hormonal actions, including the ones for our mood. These acids are very important to our brain, improving consistently our cognitive capacity. according to these studies, consuming one portion of fat fish, at least once a week decreases the risk of developing Alzheimer. Also, fatty acids contribute to improving you skin aspect, being used in cosmetic treatments.

Original Articles. Constant-Content.

Oceans, seas, rivers offer us a great deal of fish, clams, lobsters etc, which can be very important in our diet because of their incredible taste and nutritional values, right? Well… it’s time to know more about these creatures of the sea, not only some recipes for cooking them.

Fish can be the first thing which comes to your mind when we combine water with cooking…  So let’s find out more! A fish is represented by any vertebrate animal which lives in the sea.

It is cold blooded (ectothermic), covered with scales and fins. They can be found in the sea, or fresh water, with lots and lots of species depending on the type of water they live in.

Usually the color of the fish meat is white or light pink (attribute that makes them part of the so called ‘healthy meat’ category). The muscular fiber is very fine, the muscular tissue being rich in water and poor in fat, especially for the fish living in fresh water.

Fish meat doesn’t contain carbon hidrates, which makes it very indicated for people that wish to lose weight. Also, due to its calcium, potasium, phosphorus and iron content, fish meat is indicated in the alimentation of children and sportsmen.

Here are the nutritional values for some fish species, for 100 g of product:

So enjoy your fish meal, because it can only offer you a fine taste accompanied by a big portion of healthy!