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OUR TOP 5 ESSENTIAL KITCHEN TOOLS FOR HEALTHY EATING

Our Top 5 Essential Kitchen Tools For Healthy Eating

Top 5 Essential Kitchen Tools To Entice You Into Cooking Your Way To Vibrant Health!

#1 BUY A BRILLIANT BLENDER

If you thought blenders were just for smoothies, please think again! A good quality, multifunctional blender will create everything from nut butter to freshly milled flour. Blenders are also the ultimate home ‘fast food’ appliance. You can whizz together a vitalizing breakfast smoothie or delicious raw veggie soup for dinner in less time than it takes to start the car! Before you invest in a blender, consider what you are most likely to use it for. A small, one-cupserve model such as a Nutribullet is perfect for individual smoothies and veggie soups onthe run.

If you’re feeding a family and can utilize some more advanced features such as flour milling, we recommend a high-powered,multifunctional option such as a Vitamix.

#2 WHY A JUICER IS TOTALLY JUSTIFIED

A daily juice is your 15 minutes nutrient express to vibrant health. It delivers vitalizing nutrients into each cell and primes your body to work well for the day. With roughly 90% of Americans not eating enough fruit and veg, juicing is one of the easiest ways to boost



8 EASY HEALTHY EATING TRICKS YOU WISH YOU KNEW SOONER!

8 Easy Healthy Eating Tricks You Wish You Knew Sooner!

We believe that healthy eating should raise joy, as much as nourish your body. With that in mind, here are 8 fun and quirky tips to enhance your health and keep those joyful food vibes flowing!

1. Enjoy Oil With Vegies

Fat improves texture and carries the flavour. However, fat also helps us absorb certain vitamins and antioxidants from our diet. In fact, Vitamin A, D, E and K cannot be absorbed properly unless we eat sufficient fat.

Cooking with a good quality fat, such as cold pressed olive oil, also improves our absorption of antioxidants. This helps to explain why the Mediterranean Diet has so many health benefits.

TAKE-HOME TIP: Enjoy avocado, nuts or a small drizzle of oil over your veggies and salads on a regular basis. Your taste buds will sing and your body will be thankful for the boost in nutrient absorption too.

2. Add Pepper To Your Curry

Turmeric, a common curry spice, is naturally high in a wonderful compound called circumin. Circumin provides many health benefits, ranging from anti-inflammation to anti-oxidant action.

To reap the maximum benefits of eating turmeric, we recommend adding a little pepper! This



10 SURPRISINGLY HEALING SPICES IN YOUR KITCHEN

10 Surprisingly Healing Spices In Your Kitchen

Ever wonder why we humans started to use spices in our food? Sure they make things tasty, but is that all that’s too it? Well according to Traditional Tibetan Medicine every spice we use has its own healing properties.

When used in the right amounts at the right time, spices can help make our food our medicine. Too much though, just like anything, can also lead to undesired results for both taste and for our bodies. The art of balancing our diet including adding healing spices to foods according to our personal needs is the beautiful art of Traditional Tibetan Medicine and cooking tasty food.

Since Tibet was so great at maintaining ancient knowledge I have to assume that most cultures who used spices understood these healing powers at one time or another, but they simply lost the knowledge due to historical events.

Here is a list of 10 healing spices that you can easily find in your house.

1. Nutmeg

Nutmeg is one of the main herbs used in traditional Tibetan formulas for the heart and its connection with the nervous system. It helps to heal all problems connected with the electrical impulses to



How Junk Food Affects Children

Junk food can be appealing for a variety of reasons, including convenience, price and taste. For children, who do not always understand the health consequences of their eating habits, junk food may appear especially appetizing. However, regularly consuming fattening junk food can be addictive for children and lead to complications like obesity, chronic illness, low self-esteem and even depression, as well as affecting how they perform in school and extracurricular activities.

Energy and Focus

According to the Women’s and Children’s Health Network, diet has a significant effect on children’s study habits. Junk food and foods with high sugar content deplete energy levels and the ability to concentrate for extended periods of time. Energy and focus are especially crucial for school-age children. Children set the foundation for lifelong habits in their youth, making junk food particularly hazardous to their well-rounded development. Physical activity is also essential for children of all ages, and regularly eating junk food does not provide the necessary nutrients children need for sufficient energy to engage in physical activity. A lack of physical activity is harmful to physical and mental well being and may also exclude a child from critical social development.

Obesity Risk

A study published in



THE BIG KILLERS OF OUR MODERN FOOD SCAPE

Obesity rates in the United states have reached epidemic proportions in recent years. The Centre for Disease Control estimates that at least 110, 00 people die per year due to obesity and one-third of all cancer death are  directly related to it. So which foods are causing our waistlines to increase and non-communicable disease rates to soar?

1. SOY

Soybeans have been eaten as part of Asian diets for thousands of years. However, most writers overstate the role of soy in the Asian diet, claiming that Asians eat far more soy products than they actually do. What are they actually doing to your body?

2. GMO’S

GMO’s are infiltrating our food supply to the point where many people are now asking the question, “If GMOs aren’t labeled, how can I know whether or not the foods I buy contain them?” It’s of common knowledge that these genetically modified substances are doing us harm, from disrupting our hormone balance to promoting cancer cell production. To help you make the best effort at avoiding GMOs while shopping at the grocery store,here are six recommendations on what to look for and what to avoid.

3. REFINED SUGARS

How much sugar is acceptable is a common question of many, refined



ARE YOU AN EMOTIONAL EATER? (TIPS TO HELP!)

With so much food at our fingertips, many of us enjoy a treat or two from time to time. But at what point are we crossing the boundary of normal, occasional indulgences into emotional eating territory?

Here are five signs that you may be an emotional eater:

Mindlessness

Have you ever stood devastated in your kitchen and wondered how on Earth you ate all that food? This type of mindless eating is usually associated with losing a sense of control and taste awareness. It is only once the plate’s demolished that we are shocked back to reality with the stunned realisation of how much we’ve consumed – and how sick we feel!

(FYI: This lonely experience is common after work, as the human appetite typically peaks at 8 pm and the stressors of the day have begun to wear you down.)

Poor Body Image

Researchers have identified that poor body image often leads to dieting and unhealthy restrictive eating practices. This statement is also intuitively true; if you are unhappy with your body weight, it is likely to impact upon your eating behaviours. This may lead to one extreme of restrictive dieting or another extreme of emotional overeating.

Ironically, focussing on weight loss can actually lead to



6 NATURAL WAYS TO BALANCE YOUR BLOOD SUGAR

Do you have blood sugar issues you would like to correct naturally? Fortunately, not all blood sugar imbalances require medication so follow our top 6 steps for balanced blood sugars throughout the day and to greatly improve the way you feel.

1. Avoid Processed And Refined Foods

If you are having problems managing your blood sugar levels we recommend avoiding packaged and processed foods full of refined sugar, salt, oil, preservatives and other dubious ingredients. When we consume these types of foods it causes blood sugar spikes and crashes resulting in moodiness, irritability and severe cravings which make you want to eat more of these foods and therein begins the vicious cycle.

2. Always Eat Breakfast For Balanced Blood Sugars

When we skip breakfast, the body increases its production of stress hormones and begins breaking down muscle (not fat) to use for energy. We recommend consuming breakfast within 30-40 minutes upon waking and include generous and quality amounts of protein and fat. For example; eggs fried in coconut oil or butter with sautéed greens, tomato and avocado on the side or a chia seed pudding made with coconut milk and berries. This brings us to our next point.

3. Balance Your Meals To Balance Your



15 HEALTHY SNACKS YOU CAN MAKE IN A MUG

Food is more than just fuel for the body. It stirs the senses and evokes memory and mood. In this cosy Winter weather, it’s easy to imagine roast dinners, freshly baked pies and hot chocolate. Whilst those Winter treats are tempting, we all know that sluggish, bloated feeling that hits soon after indulging. But with a few simple recipes, you can still enjoy your winter comfort foods without costing your health! These one mug meals are perfect soul-food to rejuvenate your body on these sleepy Winter days. These no-fuss recipes will intoxicate your tastebuds and take no time to whip up, ensuring that your R&R time is spent doing as little as possible…

#1  Vanilla Chia Pudding

If you’re craving a sweet and silky dessert, this one’s for you! Packed full of protein and healthy omega fats, this pudding with satisfy any sneaky sugar cravings and replenish your body as you savour every mouthful.

Ingredients:

[1 serve]

  • 2 tbsp chia seeds
  • 1/2 cup coconut milk
  • 1/8 tsp vanilla extract
  • A pinch of sea salt
  • 1 tbsp honey or sweetener of your choice
  • Optional extra’s – chopped fruit and/or nuts

What You Need To Do:

  1. In a mug, combine the first four ingredients. Give it a good stir and refrigerate for at least one hour.


STUDY LINKS SUGAR TO CANCER: HOW TO REDUCE YOUR RISK

A new study from the University of Texas MD Anderson Cancer Centre reveals diets that are high in sugar are a major risk factor for certain types of cancers, especially breast cancer.

In the study, researchers gave mice fructose and sucrose in amounts similar to what someone who follows a Western diet would consume. They studied mice that were genetically modified for breast cancer research and then placed them into four different groups.Each group was fed a different diet with various amounts of sugar until the mice were about 6 months old.

After six months, results showed that a diet consisting of sugar levels similar to the typical Western diet caused an increase in tumor growth as well as the spread of lung cancer. Among the mice on a sucrose-enriched diet, 50 to 58 percent had developed mammary tumors, while only 30 percent of the mice on a non-sugar starch-based diet had developed measurable tumors.

Researchers concluded that it is how sugar affects the inflammatory pathway that fuels cancer growth.

“We determined that it was specifically fructose, in table sugar and high-fructose corn syrup, ubiquitous within our food system, which was responsible for facilitating lung metastasis and 12-HETE production in breast tumors,” said study



HOW TO EAT ORGANIC ON A BUDGET

Organic food carries a reputation of being more expensive. This perceived price tag has become a common obstacle to eating organically.

And with other living costs to juggle, especially coming into the festive season, it can be tempting to view organic food as something you just can’t afford.

We honestly can’t argue that many families are doing it tough. It is also undeniable that the average cost of organic food is a little higher than its conventional counterpart. However, we can argue that healthy, organic food is possibly the most important investment that you will ever make.

We can also show you easy ways to optimize organic eating on a budget, whilst making every food dollar work harder for you! Here are ten easy ways to optimize organic eating on a budget all year round:

1. Get Savvy With Your Staples

You may not realise just how good your grocery items are at multi-tasking! Check out a few of our favourite versatile ingredients:

Oats. As a relatively cheap organic commodity, oats can also be used in many ways and make a great pantry staple. Add them to rissoles, lentil burgers and most sweet baking recipes that call for flour. They also serve as a natural exfoliant for



TOP 3 BENEFITS OF GREEN SMOOTHIES

It’s no secret that green vegetables are tremendously healthy and beneficial to our bodies. But chewing down on a big salad every day can get a little old and boring after a while, no matter how many variations you’ve been trying out. Fortunately, there are also other delicious ways to get your daily dose of leafy vegetables in!

Green smoothies have been on everyone’s lips lately – quite literally so. These nutritious and convenient liquid meals or snacks can be made up of various different ingredients and range from a light to thick texture, having either a sweet, sour, bitter, or even spicy taste. Now, that’s quite some diversion!

Here are three reasons why green smoothies are a great addition to your day:

Rich In Nutrients

Raw fruits and vegetables have the highest amounts of vitamins and minerals in regards to their calories. Especially the vitamins A and C give your immune system quite a boost and the calcium and magnesium make for healthy, strong bones. On top of that, green smoothies are rich in chlorophyll which enhances the immune system, purifies the blood and rejuvenates the body. They also contain lots of antioxidants, which help you fight off diseases and prevent aging.

Their alkaline



CAN DRINKING BE PART OF A HEALTHY EATING PLAN?

Who doesn’t like parties? Having fun with your friends and eating delicious food accompanied by wonderful drinks is something everyone enjoys. What is interesting about social events is that they somehow always revolve around food and drinks. Appetizing, aromatic dishes and refreshing cold beverages with colorful decorations are one of the conditions for a good party.

The tricky part is that these tasty party foods we devour are often high in calories, affect your liver, your digestion and can easily lead us to gain weight and overeat. Even the people that are the most disciplined when it comes to healthy eating, can find themselves reaching for one more slice of pizza or another piece of food, without any hesitation.  However, people often underestimate the number of calories in particular that we consume when drinking party beverages.

They are typically high in carbohydrates, coming mainly from refined sugar. This means that these types of drinks can contribute significantly to weight gain as well as they won’t fill you up, and they drop your inhibitions making it harder for you to say no to your favourite treats, or going back for seconds. The good news is that with a few simple tips we wouldn’t have



5 WAYS TO HAVE A HEALTHY & HAPPY RELATIONSHIP WITH FOOD

Here are 5 strategies that will get you there if you start putting them into action right now:

Know That Mistakes Are Not Permanent 

You don’t need to compensate for eating behavior that you consider ‘bad’, like picking a burger over a salad for lunch, or caving in to that extra large cookie, with habits like starvation, over-exercising, food restriction or purging, all of which don’t benefit you physically or emotionally in any way. Instead beating yourself up and falling into a negative, downward spiral, get into the habit of practicing self-compassion by acknowledging why you slipped up and get back on track as quickly as you can. No mistake is permanent and you have what it takes to do what it takes to succeed.

Have A Bounce-Back Strategy In Place

If feelings of fear, anxiety or anger that’s stemming from food and eating are holding you back from being with the people you love, something’s not right. You’re human—it’s not possible to be 100% perfect 24/7 and there’s no shame in experiencing the occasional bout of overeating, which often happens at social events. What’s more important is that you give yourself permission to make mistakes now and then, and have a strategy in place that not only



LOVE, EAT, PRAY: TECHNIQUES TO HELP YOU EAT MINDFULLY

When did we become so busy that we forgot to chew our food? The modern pace of life has us sitting in front of a computer eating our lunch, while we multi-task between our emails and our Facebook. We eat with one hand, while typing away at our keyboard, and scrolling on our phone screen with the other hand. And for those who have the chance to eat at a table with a healthy lunch, are snapping a pic and uploading onto social media while we half chew our food. Sound like you? Good, read on.

Although meals are easier than ever to access, we don’t allow ourselves the time to stimulate good digestion. In clinic, more and more I see clients present with digestive disorders, or even other conditions that all arise from poor absorption of nutrients. After all, our repair and growth factors all come from what you provide your body through the diet, and how the body can utilize it.

Cephalic Phase
A simple yet forgotten term that can help increase digestion by around 40-60% is the cephalic phase digestion response. Cephalic means “head”, so this simply means digestion starts in the head. When you look, smell, taste and



HUNGRY FOR CHANGE? DITCH THE DIET WITH THESE TIPS

In a world overcrowded with information and diet and nutrition tips, why are we still struggling to achieve optimum health? The film ‘Hungry For Change’ from the creators of the best-selling documentary ‘Food Matters’ uncovers the secrets to bounding energy, beautiful skin and your achieving your ideal body! We have put together a list of guidelines from the film ready for you to ditch your diet and live a life full of abundance and health!

Eat As Nature Intended

Nature didn’t create you to eat ready-made frozen meals with artificial preservatives and chemicals. Our ancestors have always lived in symbiosis with nature, and humankind has always been geared toward natural food. It’s simple: eat more ‘living’ food and eat less ‘dead’ food. This means plenty of fresh fruits and vegetables (in season and a wide range of colors), herbs, seaweeds, mushrooms, sprouted nuts and seeds, natural yoghurt and cultured vegetables, and if you eat meat and animal products this would also include organic free-range eggs, fish, game and naturally reared animals.

Choose Organic

Organic fruits and vegetables can often contain more vitamins and minerals than their non-organic or conventional counterparts, particular if they have been picked ripe and are locally grown. They are also



5 WAYS TO NATURALLY ADD FLAVOR TO YOUR FOOD

One of the biggest reservations I hear when people are transitioning to eating more real food is the perception that they will have to sacrifice taste. This most certainly doesn’t have to be the case at all and there are many quick little tweaks you can make to add flavour to your food.

1. Add Fresh Chilli Or Spice

If you’re not great with hot food, start out slow and remove the seeds of the chilli to reduce the hotness. Fresh chilli is particularly delicious in Asian-inspired dishes.

2. Use Good Quality Oil

Good quality olive oil is one of the most versatile additions to any kitchen and is particularly handy when making homemade dressings. Coconut or avocado are also good options for cooking – and they make a difference to the flavour of your food.

3. Use Fresh Herbs And Lemon

Add a delicious freshness and nutrient boost to your food by adding fresh parsley, coriander or basil and lemon. The bonus is they pair with just about everything from Asian cuisine to summery salads and even soups. Your body will love you for adding this combo to your meals!

4. Toast And Grind Your Own Spices

Toasting the spices in a dry skillet before grinding strengthens



HOW TO HAVE HEALTHIER AND HAPPIER MEALS

Wouldn’t it be great to have someone do our food shopping, cook our meals and clean up afterwards? In today’s hectic world, we are often rushed, tired, stressed or don’t have the time to prepare and enjoy a healthy meal. Instead of eating to nourish our bodies, we grab whatever we can and quickly devour the food, sometimes barely tasting it. Unfortunately, hiring a personal chef isn’t a viable option. We have to do the workourselves but there are ways to make the job a little easier — and definitely healthier, which in turn, makes us happier.

Plan Your Menu For The Week

Planning ahead of time will save time later. Just knowing what you are going to cook makes the daily dinner grind less overwhelming. There’s nothing worse than coming home from work tired and hungry and having to think about what to make for dinner. You could jot it on a big chalkboard hanging in your kitchen, or schedule it on your phone calendar. A sunday is usually a good time to do this when there’s some down time. Look at the family’s schedule and see which meals work best on certain days. If everyone will be home late on



12 OF YOUR FAVORITE UNHEALTHY TREATS MADE HEALTHY!

Do you struggle to give up that beloved hamburger or bowl of fries? Try these healthy fast food swaps! We guarantee you will love them just as much as the originals!

1. Pizza

Pizza makes a great treat, but the take-out versions are loaded with highly processed ingredients, loads of refined fats, preservatives and other additives. Instead, add your favorite toppings to this delicious cauliflower pizza base that bumps up your veggie intake and satisfies those cravings!

2. Burger

Some days, there’s nothing like a hearty burger to fill you up. However, most burgers have minimal nutrients but a tonne of calories, fat and unwanted ingredients! Even the buns are typically loaded with added sugar! So what’s an alternative? We love using portobello mushrooms for the ‘bun’ and filling it with our favorites. Don’t let the fact it’s a mushroom fool you, this burger will fill you to the brim without filling you out!

3. Fries

Supercharge your serve of fries by using sweet potato and baking them instead! You’ll cut out the refined, processed oils, and bump up the nutrient value! This recipe offers up a coconut and cinnamon sprinkle, but we also recommend using smoked paprika, himalayan sea salt and black pepper for a



10 QUICK AND EASY SNACKS TO GRAB AND GO!

Healthy snacks don’t need to be time-consuming or boring. Whip up these nutrient-rich delights in 10 minutes or less!

1. Green Smoothie 

Blend 1 banana, 1 cup of nut milk, 1 tsp cinnamon, 1 cup of spinach and 1 tsp of Food Matters Superfood Greens.

2. Berry Parfait 

In a small glass, add organic plain or coconut yoghurt, top with mixed berries and sprinkle with nuts and seeds or homemade granola.

3. Avocado Smash with Carrot Dippers 

Mash half an avocado with 1 tsp of lemon juice and a little sea salt and cracked black pepper. Chop carrots into sticks and enjoy!

4. Peanut Goji Crackers

Spread a large flaxseed cracker with some peanut butter and sprinkle with goji berries and shredded coconut. Hunger pangs busted!

5. Papaya Wedges

Slice papaya into wedges, drizzle with lime juice, and serve with a dollop of coconut yogurt. It’s a tropical delight!

6. Banana Split

Halve a banana lengthways, fill with a dollop or two of cashew cream, and top with chopped nuts, seeds and your favorite superfoods!

7. Stuffed Dates

Take 2 dates, remove the pit and cut them down one side. Mix ½ tbsp of almond butter with 1 tsp of desiccated coconut. Fill the dates with the mixture.

6. Strawberries & Chocolate Sauce

In a small



5 EATING TIPS TO LIVE

Eating and living healthy has become a trend. America’s health issues are rising with epidemics of diabetes, obesity, and cancer; it’s a must to love your body and treat it as nicely as possible so that it can stay vibrant longer. It’s time to make some changes to your lifestyle. Many health coaches or health warriors will tell you that it is possible to stay healthy and happy.

Here are some tips to get you started:

1. Love Your Morning Lemon After 12 Hours Of Fasting

When you wake up from a night’s sleep (after your body has been fasting for ~12 hours from the last time you had any food) break your fast by drinking room temperature water with the juice of one lemon. You can also add some ginger or cayenne pepper for an extra health and energy

Lemon has powerful alkalinizing properties and will wake up your body’s internal gears. This yellow fruit will pump up your immune system and help cleanse the liver. Adding ginger is great because it is a potent anti-inflammatory root and if you are a fitness junkie it will help your muscles to recover and reduce post-workout pains.

Cayenne is a detoxifier and also acts as a




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