Cabbage diet

Cabbage diet is one of the more popular slimming diets in our country. Although it is cheap, it is not time-consuming and does not require great sacrifices, it is not a diet recommended by dieticians and doctors. Why? What exactly is a cabbage diet? What are its assumptions? How fast are the effects? What are its side effects? What are the risks associated with this diet? There are many questions, we will try to answer them in the following article.

What is a cabbage diet?
Cabbage diet is a short, but very promising diet plan. It occurs under many names, the most popular of which is the presidential, Swedish or Canadian diet. The purpose of this diet (like other alternative diets) is to lose a significant number of kilos in a very short time. Therefore, this plan is extremely tempting for people who need quick results, and do not have time to rationally lose weight.

The cabbage diet has become popular several years ago. Apparently former Polish President Aleksander Kwaśniewski was her great supporter and thanks to her got rid of unnecessary kilograms. That’s where the name of the presidential diet came from.

Cabbage diet – a menu and recipe for cabbage soup
The basic ingredient of this diet is cabbage. Vegetable is valued because of its low energy value. The creators of the cabbage diet believe that it can be eaten without restrictions. They suggest eating as much as possible of cabbage soup. They explain their recommendations with the fact that there are only 25 kcal in 100 g of cabbage. White cabbage also contains a few carbohydrates 5.8 g / 100 g, with a large amount of dietary fiber 2.5 g / 100 g.

It is important, however, to remember about the proper preparation of meals. The diet allows you to eat vegetable soup based on cabbage, however, the traditional bigos with the addition of meat and fat is a strictly forbidden product.

At the very beginning it should be clearly stated that the menu of cabbage diet is extremely monotonous. Monocomponent diets are characterized by a small variety of meals due to the limited number of products allowed during their use. The basic meal of this diet is cabbage soup, which can be eaten without any restrictions. You can find the recipe below.

Cabbage soup

– 1 head of Italian or white cabbage – white cabbage (about 2000 g) was used in the recipe,
– 6 heads of chopped onion (500 g),
– red pepper (200 g),

– yellow pepper (200 g),
– 1 bunch of celery (400 g),
– 6 fresh tomatoes (850 g),
– 1 tablespoon of rapeseed oil (10 g),
– chilli spices, pepper, garlic, curry, dill, basil (very important – we do not add table salt).

A method of preparing

Wash the washed and cleaned vegetables into small cubes. Fry all but onions in a hot pan with rapeseed oil. Add the onion when the remaining vegetables are soft. Once all the ingredients have reached the desired softness, we put them into a pot with water and cook for about 1.5 hours. Once in a while, thoroughly mix the contents of the pot, so as not to burn the soup. At the end, add spices as desired. It is very important to remember not to add salt to the soup. To prevent monotony in the diet, the soup can be served in the form of a cream or with the addition of other low-calorie vegetables.

The nutritional value of one portion of soup

– 7.2 g protein,

– fats 2.4 g,

– 28.4 g carbohydrates,

– fiber 10.2 g.

The total energy value of one portion of soup 147 kcal.

Cabbage diet is characterized by high content of dietary fiber, so you can not forget about proper irrigation of the body. It is recommended to drink at least 2 liters of liquid each day. To vary the diet, you can also reach for natural vegetable juices, herbal infusions, green tea and coffee. However, you must forget about the use of sugar, the cabbage diet excludes it. The creators of the cabbage diet indicate that achieving amazing results (minus 3-6 kg per week) is possible only if we completely comply with the weekly menu schedule.

Cabbage diet – a weekly version of the menu
The first day of the cabbage diet opens the breakfast from the previously prepared soup, dinner looks just like that. The meals between them are snacks from raw vegetables and green tea and mineral water.

The second day begins with breakfast, steamed or raw vegetables are recommended. They can be any vegetables except legumes and corn. It is also important not to eat any fruit that day. We eat cabbage soup for dinner, and for dinner, we recommend two baked potatoes without addition of table salt.

The next day of the cabbage diet begins with a bowl of cabbage soup. On the third day, we also gradually introduce fruit, they are the basis for the second breakfast, as well as afternoon tea. The most effective is the consumption of fruits with high fiber content, e.g. grapefruits and oranges. At this stage, bananas are excluded! If the afternoon tea was not filling enough, you can eat a plate of cabbage soup for dinner. If we are full, we can let go of our last meal.

On the fourth day of the cabbage diet, we can afford to make our meals more varied. Breakfast is traditionally a cabbage soup, for the second course and dinner we introduce bananas forbidden earlier. For dinner on this day, it is suggested to drink two liters of skim milk or buttermilk and drink them with four glasses of mineral water.

The fifth day begins with cabbage soup as standard. On this day, lean meat also appears on the menu. It is recommended to prepare about 200 grams of lean beef or chicken fillet once. For dinner, eat 6 medium-sized tomatoes, which are washed down with at least 4 glasses of liquid (mineral water or tea).

The penultimate day of the diet begins with cabbage soup. For lunch, a portion of 200 g of lean meat or fish should be cooked with steam. Dinner is a large bowl of finely chopped green vegetables (lettuce, peppers, leeks, broccoli).

We start the seventh and last day of the diet like the rest. For lunch we cook brown rice and serve it with low-calorie vegetables. We do not eat a substantial meal for dinner, on the seventh day, a few glasses of fruit juice (without added sugar) are served, as well as a few glasses of still mineral water.

Cabbage diet – defects and opinions
Cabbage diet, although very popular, is not a diet recommended by dieticians and specialists. The position she has achieved among other alternative slimming diets is mainly due to her low price and ease of use. Another advantage is the small time needed to achieve your dream goal. The effects of this diet, although positive, may adversely affect the condition of our body, because after stopping the diet we return to the initial state. Before starting a cabbage diet, it is worth considering the risks associated with its use. The rapid loss of kilos resulting from a very large calorie deficit is a non-physiological process. The main disadvantages of the cabbage diet include the very common yo-yo effect.

Other disadvantages of this method of feeding are the aforementioned monotony, not every person is able to get used to the taste and smell of cabbage soup. People using a cabbage diet also often complain about too frequent urination, because cabbage has strong diuretic properties. This vegetable contains a significant amount of bloating substances, intensifies the processes of intestinal gas production. In addition to unpleasant dyspeptic symptoms, the cabbage diet also causes fatigue, irritability, general weakness and can cause headaches. It is also worth noting that it is a shortage diet, so it is not properly balanced – it does not cover our needs for proteins, fats, carbohydrates, vitamins and minerals.

Opinions about this diet are divided. She has many supporters and opponents. The effect of using this diet is often short-lived. The yo-yo effect in this case is a common phenomenon. Perhaps that’s why dietitians do not recommend this diet. Given its popularity, it is surprising that a small number of scientific publications and studies prove the effectiveness of such a model of nutrition. A person who wants to lose weight in a rational way, without the yo-yo effect, should think twice about it. Perhaps the lack of scientific reports on the effectiveness of this diet means that it is not taken seriously in the medical environment. It should be clearly stated that cabbage diets should not be strictly used by children and adolescents, pregnant women and nursing mothers, people with immunocompromised persons, as well as people with significant obesity.

Taking into account all opinions about the cabbage diet, it can be said that this diet is not a good or recommended way to lose unwanted kilograms. When using this diet, weight loss is only a result of water loss, not fat. In addition, the cabbage diet reduces the basic metabolism and does not cover the need for basic nutrients necessary for the proper functioning of the body. Losing weight on this diet is a non-physiological and unnatural process. The problem of obesity and overweight should not be treated on your own. Long-term results and health improvement can be provided by education of healthy eating habits, so you should go for a consultation with a dietitian.



Juniper is one of the most traditional spices of Old Polish cuisine. This indispensable addition to venison dishes and marinades for meats has gone a long way to oblivion at the expense of more and more exotic products on our market. In this article, I will try to remind you what this eternally green plant is and why it is worth to use it in your kitchen.

What is juniper?
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Juniper is a conifer plant, which is part of the cypress family. This plant, next to pines, is the largest group of coniferous representatives on earth. Despite the large diversity of species (it is assumed that there are from 50 to over 70), only two of them naturally occur in Poland. This plant is grown mainly for ornamental purposes. Very often it occurs under the name of an evergreen shrub. It owes its name to its longevity, as some species can survive for over 100 years. Juniper berries are used as a seasoning for venison dishes, while branches are often used as an ingredient in herbal mixtures for smoking meats and cold meats.

Juniper – properties

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Juniper, however, turns out to be a great addition to dishes for our health. Above all, it is worth mentioning here in this plant oil, whose main source are fruits called pine cones. The composition of juniper oil contains substances called terpenes, among which should be distinguished such as camphene, limonene, pinene and terpineol.


These compounds have a strong warming and microcirculatory effect, which significantly affects the metabolism of tissues and facilitates the removal of unnecessary metabolites in cells. Terpenes also have significant disinfectant and bactericidal properties, whose strength is compared to antibiotics. What’s more, terpenic compounds are characterized by a strong diuretic effect.

In addition to these substances, juniper also has flavonoids and tannins. These are compounds whose activity in our body has been often presented by me in other articles.

In the case of juniper, this is mainly about stimulating properties of the digestive system, which results in faster and more efficient functioning of the intestines and stomach. In addition, they stimulate the liver to produce bile, which helps digest heavy and greasy foods.


Golden Milk, Turmeric Infusion

The use of juniper is conditioned by the way the plant is used. When talking about the external use of the healthy character of an evergreen shrub, one should take into consideration the warming and stimulating effect of congestion. Therefore, juniper is very often used as an ingredient in ointments or oils used to relieve rheumatism, neuralgia and rheumatic diseases. Massage around the airways is a very good solution for respiratory problems and colds. Juniper can also be used for anti-cellulite treatments as well in the case of excessive dandruff.

However, this is not the end of the uses of this plant. Juniper can also be used internally in the form of infusions, tinctures, as a spice that diversifies the taste of dishes, and also in the direct form – we are talking about chewing a pine cone. What causes the use of this plant inside our system? First of all it prevents the effects of overeating and reduces the problems on the part of the digestive system, such as bloating or constipation. In addition, it alleviates the symptoms of bacterial infection in the urinary tract, intensifies the beneficial activity of the liver by increasing bile secretion, stimulates appetite and clears the airways.

It should be remembered that in the case of juniper and other supplements, moderation and conscious consumption are of great importance. During the day it is recommended to chew up to 4 fruits of this plant, and juniper oil can only be used externally. Excessive supply of juniper can lead to irritation of the kidneys and stomach. Extracts from juniper in the form of infusions or tinctures are contraindicated in the case of acute inflammation of the digestive system, serious kidney and liver diseases and for women during pregnancy.


Diet first!

Diet – a term that torments most athletes. What? How? How much? Some people find it difficult to understand that it is enough to eat a healthy diet. Do not clog yourself with sweets. Try to cook yourself instead of eating fast food. Of course, this rule applies to people who train recreationally.

And what about people who are preparing for a competition? And what to eat on the day of the competition? This is not normal training, most likely the body will be subjected to a double effort and we must help him.

The role of diet in training

As in any sport, the diet plays a big role in Street Workout. One of the main ideas of Street Workout is to lead a healthy lifestyle. Healthy lifestyle – I mean meals prepared from healthy products only at home, not eating junk food and sweets. I have been eating a more strict diet for some time. Before that, I ate what was cooked at home by my mother or me.
Of course, the products we eat will depend on our well-being, and most importantly, our regeneration after training.
Two-Per-Day Tablets
Of course, you can ask someone who is experienced in the diet based on natural products, but as I wrote before, I ate what was cooked at home, and also I did not count calories.

If someone has a problem with being overweight, then arranging a diet will allow you to achieve your goal faster.

When I decided to return to the competition and actively participate in them, I had to change the approach to eating a bit. I began to count the number of calories consumed daily. I have reduced the number of fats. The biggest challenge was to determine what to eat before the competition, exactly on the day of the competition. I hate to feel heavy before the start, so before the competition preparing meals is a priority for me.

We start in the morning

You will not fight much without energy. You must know well what products give you the most energy and which are quickly absorbed.

You should also watch what your body reacts best to. For example, I know that I can not eat a lot of carbohydrates. During the performance, the muscles swell quickly. If I have a competition early in the morning, I try to plan the time so that after eating the planned meals to take off, we have 2 to 3 hours of space.
Orange Triad + Greens
In this case, about two bags of rice work well for me with a sweetener or a bit of honey. I do not eat bananas because they lie in my stomach and I feel lethargic. In my case, it may be as well rice wafers with boiled eggs.

Professions around noon – you can sleep

Yes, the first thought of the player, when he learns that the competition starts around noon – I will sleep longer. Healthy sleep is one of the elements that make up the competition. However, remember that too much sleep can harm your well-being. How long would our sleep not be, the obligation to deliver \ fuel \ to the body remains. If the start time of the competition falls around midnight, I try not to limit myself only when it comes to carbohydrates.
In this case, I increase fats, protein and reduce carbohydrates. The principle of eating planned meals 2 hours before the start is. I prepare for example scrambled eggs with onions, tomatoes and ham, 2/3 rice wafers. Then yogurt with a bit of oatmeal, raisins, Italian nuts, lasagna. So far, this meal has worked best.

You start twice?

It is a big challenge for our bodies, both mental, as well as physical. If before the first performance I am still able to with lightness to look after food, it is very tempting in this break, to eat something high-calorie. This is due to that I ate a good few hours ago, and also because of the effort at the first performance.
In this case, before the first performance, I try to eat fats, carbohydrates, and before the other mainly carbohydrates. It is hard for me to talk about the amount of everything because it is an individual matter. I like still cold citruses because they refresh well.

Digestive System Healthcare


Piperine is more and more often recommended by dieticians and is increasingly popular among people on a diet. It contains pepper and is a natural alternative in the fight against overweight and fat. It fights its excess in the body by inhibiting the formation of new fat cells. Below I will describe its operation and application in detail.

What is piperine?

Piperine is an alkaloid that occurs in black pepper, it responds for its sharp, burning taste. It is located in the top layer of black pepper fruits. We can also meet her in diet supplements as a slimming aid.

Piperine enhances the secretion of digestive juices (gastric, pancreatic and intestinal), improves and speeds up digestion. It inhibits the appetite for sweets, naturally regulates the sugar and fat management in the body, improves the absorption of nutrients, helps burn fat.

Who should use it?

The piperine can be used by both professional athletes, as well as recreational trainers. It is used for healing purposes. She found application in slimming therapy and improving physical and psychological efficiency. In addition, it stimulates the work of the digestive system , increases the secretion of gastric juice, which results in better digestion of nutrients.

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Piperine effect

The following advantages can be attributed to the biggest advantages of using piperine

– piperine reduces the level of fat in the bloodstream;

– stimulates the secretion of noradrenaline and adrenaline;

– has a positive effect on the functioning of the immune system;

– increases the secretion of digestive juices (gastric, pancreatic, intestinal), and also improves the digestion of food;

– raises body temperature;

– speeds up the metabolism;

– increases immunity;

– affects the lipolysis process;

– promotes building muscle mass by raising body temperature;

– raises the level of physical and mental efficiency;

– effectively reduces fat tissue.

Piperine – dosage

The recommended dosage of piperine is 5-10 mg 1-2 times a day for 3 months, then take 1-2 months off and resume use. It is best to take it before breakfast and physical effort. People with severe cardiovascular disease are advised to consult a doctor before using piperine.


25-products which accelerate slimming

Are you overweight or already ill with obesity? Are you on a slimming diet? In the garden, orchard, market and shelves in the store you will find many products that speed up metabolism and fat burning. Meet 25 products that promote weight reduction. 

The treatment of overweight and obesity should always begin with a visit to the doctor. If the doctor, after appropriate tests, excludes diseases that may have contributed to excessive body weight, you need to consult a dietitian. This specialist will set an individual reduction diet for you, or a slimming diet. The best reduction diet is one that is suited to your body and lifestyle. Such a diet contains products that in an appropriate amount will ensure a safe, constant, regular weight loss. However, if you have not yet reached the dietitian, today you can introduce products to your menu that are known to facilitate weight loss. 


Here you can find supplements supporting your weight loss – CLICK 


1. Amaranth.

Amaranth seed flakes are one of the richest nutritious products. They contain about 17% protein with a biological value, unique for vegetable protein. They are rich in lysine, methionine and tryptophan, whose cereal proteins are definitely less. The biological value of amaranth protein is about 75%, which exceeds the biological value of milk (73%), barley (62%), wheat (56%) or maize (44%). The fat (approx. 8%) contained in the amaranth flakes is rich in essential fatty acids and tocotrienols, ie derivatives of vitamin E. Amaranth seed flakes are also rich in iron, calcium and magnesium.  

2. Watermelon.

Up to 90 percent the weight of this fruit is water! But watermelon also contains a large amount of lycopene (antioxidant) and vitamins A and C. The watermelon eaten before a meal effectively fills the stomach and thus prevents overeating with other calorie foods.

3. Crunchy bread.

According to scientific research, people who avoid white wheat flour products and enrich the diet with wholemeal products have less tendency to accumulate fatty tissue on the stomach and inside it. It’s so-called visceral fat, very heavy on the heart and circulatory system. Replace white bread, white pasta and processed breakfast cereals for their full-blown counterparts. Wholemeal, crunchy pieces of bread are a good alternative to eg crackers. 

4. Lean meat.

The best for a reducing diet is poultry without skin or lean beef. These meats contain a lot of protein, which speeds up the metabolism. And thanks to the small amount of fat they are less calorific. A portion of high-quality beef weighing 100 g contains only 4 g of unwanted saturated fat. 

5. Cinnamon.

Scientific research shows that cinnamon can help stabilize blood sugar levels and thus control over excessive appetite. Especially in people with type II diabetes. Cinnamon is a great substitute for sugar in coffee or tea. It’s a simple and tasty way to exclude lots of sugar calories from drinks.

6. Beans.

Beans contain a lot of protein and fiber, and little fat. Therefore, the beans have low calories and are perfectly sated. It can be added to soups, salads, or in the form grated to pastes and dips. Pay special attention to white beans, which improve metabolism, diuretic and relaxant. Thanks to it, you will get rid of excess water from the body, so you will look thinner. 

7. Tea.

Red tea blocks the absorption of fat that you take with food, and also speeds up metabolism. However, the infusion of green tea leaves promotes digestion and makes you feel that after a full and hard to digest meal you do not feel that your stomach is full. 

8. Grapefruit.

This fruit has no magical effect on the metabolism, but it allows you to saturate with less calories than other fruits. In the white coating of the grapefruit, just under the skin and in the pellicles in the individual particles there is a lot of fiber. Grapefruit effectively suppresses the appetite, and also helps to remove from the body the fat that accumulates on the hips, buttocks and legs and prevents the penetration of new fat into the cells.

9. Pears and apples.

Use pears with pears and apples, because they contain a lot of sugar. But they also have a lot of water in them, and their skin provides fiber, which fills the stomach and speeds up the intestinal function. For this reason, having a choice of fruit or juice made from it, it is definitely better to choose the fruit. 

10. Blueberries.

They contain a lot of water and fiber, so they last for a long time. The berries are sweet, but allow you to satisfy your taste for a sweet delicacy with much lower calorific expense than, for example, cookies or chocolate. The berries are also extremely rich in antioxidants! 

11. Eggs.

Scientific research has proved that eating a breakfast rich in protein allows you to satisfy your hunger and give up or limit the size and caloric snack before dinner. So let’s include an egg for breakfast. One egg is only 75 kcal and up to 7 g high quality protein. High-protein breakfast speeds up the metabolism more than a meal with lots of carbohydrates. 

12. Greek / Balkan yoghurt contains twice as much protein as other yoghurts.

And when the protein is more and is digested longer, it is better fed. The best on the reduction diet are yogurts with the lowest sugar content. They prevent a sharp increase in blood sugar levels, suppress hunger pains and keep the body in calorie burning mode – derived from fat. 

13. Coffee.

This favorite drink of many people can help in weight loss, because the compact caffeine in it accelerates the metabolic rate. You can, however, destroy this effect by adding a large amount of cream and sugar to the coffee, because their calorific value will significantly exceed the number of calories burnt thanks to caffeine. 

14. Quinoa.

You can find it in stores also under the name quinoa. Quinoa is a seed originating from South America, which the Inca was named the mother of grains. Compared to other cereals, quinoa has the most protein 8 g in the glass. Komosha is also rich in fiber and easy in kitchen processing. Just cook it, just like rice. Quinoa also has more calcium than milk. It is also a good source of iron, zinc, selenium, vitamin E and B vitamins. 

15. Linen breakfast cereal. Linen flakes are a form of linseed. The abundance of nutrients contained in linseed is better absorbed by the body, when grains are transformed into flakes. Linen breakfast cereals contain such valuable substances as fiber regulating the digestive tract, easily digestible protein rich in exogenous amino acids, as well as lignans neutralizing free radicals and soothing the symptoms of menopause. Linen flakes are recommended as an addition to muesli, oat or corn flakes. 

16. Skimmed milk.

It provides protein and calcium, but does not contain fat, which is found in full-fat milk. Milk stays in the stomach longer than water, so it sucks for longer, and at the same time well hydrates the body. Researchers suggest that skim milk – like other lean dairy products – favors reducing body fat located on the stomach. 

17. Nuts.

They are an excellent snack rich in protein, fiber and healthy fatty acids. They also promote weight reduction and lower blood cholesterol levels. In order to effectively help you lose weight, you must meet one condition – eat it in moderation, in small amounts! Do not place the whole packet of nuts in front of you, but put the prepared portion into a bowl and stop at it. 

18. Hot chili pepper.

It contains an odorless substance called capsaicin, which suppresses appetite and slightly accelerates metabolism. Spicy seasoning also makes it usually eaten less, so we absorb fewer calories. 

19. Whole-grain cereal.

It is worth eating not only for breakfast, adding warm water or warm skim milk to them. Whole-grain flakes have a lot of fiber. The warm liquid you add to them makes you eat more slowly, eat a smaller portion faster, and fiber fill your stomach with a feeling of fullness. However, avoid sweeteners and coatings because they have more calories. Decide for yourself how to season them with cinnamon, vanilla or fruit. 

20. Pumpkin seeds.

They are a natural source of fiber, minerals and vitamins, support the proper functioning of the intestines. 

21. Popcorn.

Prepared from corn grains without fat, e.g. a home microwave oven, has many advantages. It contains low calories, a lot of fiber and is … filled with air. So you can eat it whole bowl without risking that you get fat. 

22. Fish.

This is one of the best sources of protein. Research also shows that fish is better than poultry and beef. The meat of most fish contains little fat, while the greasy species contain health-beneficial omega-3 fatty acids. The Atlantic herring, salmon and other marine fish are considered the best for health fish. health. 

23. Lettuce.

The lettuce alone or in the form of all kinds of salads is a great dish before a more calorific dish. This principle is used by, for example, French and Swiss people. Lettuce contains a lot of water and fiber, so it is another product that effectively fills the stomach. There are hundreds of recipes for salads with vegetables, fruits, cheese, etc., but remember to choose the least caloric additives for lettuce. Also pay attention to sauces. Avoid these high-calorie foods, e.g. with mayonnaise. If you’re on a reducing diet, eat salads with a vinaigrette sauce or a small amount of olive oil and balsamic vinegar. 

24. Dried plums.

They are rich in fiber, they help burn fat. In addition, the organism contained in plum pectin reacts very quickly with a feeling of fullness. 

25. Fresh vegetables.

Such as, for example, carrots, celery, kohlrabi. It’s a perfect, crispy, full of water and fiber, low-calorie snack. For example, half a glass of chopped celery only has 8 calories! 


You can read also: Dietary fiber and weight loss


Why is it worth eating pear?

Pears are fruits that far too rarely appear in our menu! Summer is coming – the time of the year when buying these fruits should not cause any problems. Even better, if we have access to pears in home orchards or gardeners’ friends, the fresh fruits picked from the tree are characterized by the highest health and nutritional value. 


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As confirmed by American scientists, regular consumption of pears – similarly to apples or plums, can significantly reduce the risk of selected cancer diseases, mainly due to the content of numerous polyphenolic compounds such as chlorogenic acid, coumaric acid, arbutin, quercetin, catechins, epicatechin , carotenoids or lutein and zeaxanthin. All of these compounds have antioxidant and anti-inflammatory properties and are crucial in inhibiting the development of many chronic diseases – including cancer. As shown by the results of studies conducted on a large group of elderly people, eating two servings of pears a day can significantly reduce the risk of development, stomach cancer or esophagus. 

Pears are a very good source of fiber – both soluble and insoluble fractions, which combined with a large amount of phenolic compounds allows you to regulate processes related to glucose metabolism, and also positively affects the lipid profile of the blood. Phenolic compounds improve the sensitivity of tissues to insulin – it is assumed that this is done by regulating an important enzyme, NADH oxidase. Pears are also a good source of dietary fiber and potassium, which proper participation in the diet reduces the risk of cardiovascular diseases such as hypertension or atherosclerosis. 


You can read also: Dietary fiber and weight loss


Running or going for health?

Researchers compared 33 060 runners and 15945 walkers to investigate the effect of differences in exercise type and intensity on CHD risk factors. The initial expenditure (METhr / day) was compared with the hypertension, hypercholesterolemia, diabetes and coronary artery disease detected by the physician during the 6.2 years of follow-up. 


Here you can find supplements supporting your training – CLICK 



Running has reduced the risk 

One MET determines the consumption of one kilocalorie of energy for one kilogram of body weight in one hour of rest (quiet sitting) (kcal / kg / h) and the number of MET means how many times more energy is consumed during exercise compared to the energy spent in rest time. Very slow walk (<3 km / h) is a small physical activity, referred to as 2 MET, free walk (3 km / h) – 2.5 MET. A moderate level of physical activity is in the 3-6 MET range, eg a fast walk (6 km / h) – 3 MET, recreational skiing – 5 MET, cycling at 15-18 km / h or medium intensity classes fitness – 6 MET. Intense physical activity is a 7-12 MET energy expenditure, e.g. tennis (singles) or running at 8 km / h – 8 MET, swimming (crawl) – 10 MET, running (12 km / h) – 12 MET. 

The application of running does not bring significantly higher results compared to walking in the case of risk of diabetes or coronary heart disease, while walking has been more effective in the case of hypertension and hypercholesterolemia. It is therefore best to combine both forms of activity. 


You can read also: How to run properly


Substitutes for bad snacks

The faster pace of life and the lack of time at meal force us to use fast-food bars, fast-food type, confectionery (very calorific due to high fat and sugar content), crisps, carbonated drinks, etc. Number of Poles living outside the home . They are mostly young people, students, residents of large cities who live in a constant hurry.

Below I present a text that suggests exchanging some highly processed products for a healthier, less processed one, paying special attention to people who care for a slim figure and who are going to reduce and people during fat loss / body weight.

Here you can read also: Dietary fiber and weight loss


Number 1 Chips \ nLarge content of saturated fatty acids does not provide anything valuable to our body, empty calories, sometimes you can find preservatives and flavor enhancers. Dietary versions contain a much smaller amount of saturated fatty acids, but you must not forget that it is a product prepared in deep fat. \ NThe more expensive replacement for crisps may be popcorn, preferably poorly or not salted at all.

Number 2 Donuts, buns and other confectionery \ nProbably like chips, donuts are prepared in deep fat. Donut is a sticky mass of dough combined with a lot of sugar and trans fat. It contributes to an increase in the level of bad cholesterol or clogging of the arteries. For example, buns are good when we can not eat a decent dinner, however, they should be avoided due to the very large amounts of saturated fatty acids and sugar, for example, the bun can contain up to 400 kcal. Such sweet snacks as confectionery, including bars should be avoided. \ NThe instances of these products can be ripe sweet bananas, are much healthier than sweets, remember that this may be our next fruit in the daily diet, another substitute may be lean meat in slices, e.g. turkey in a wholemeal bread roll.

Number 3 White bread \ nIn the process of preparing white flour is precipitated a large amount of nutrients for us. White bread is placed on the upper shelf of products with a high glycemic index, which means that consuming them in larger quantities may contribute to fat storage / obesity. As a substitute, I suggest whole wheat bread with a lower glycemic index, often with grains, which have a pro-health effect. for our body.

Number 4 Coffee and tea \ nMost of Poles probably can not imagine a day without a few cups of coffee or tea. Often, these beverages are additionally sweetened by us. Coffee and tea drunk in the right amounts act nicely stimulating, help relax and help to maintain a slim figure (green, black tea). As a substitute, I suggest water, fruit juice 100% (without additional sugar) or coffee beans.

Number 5 Carbonated Drinks \ nYou are attached to your teeth. It is not without reason that dentists and dentists warn against carbonated, sweetened drinks. The combination of acids with a huge amount of sugar contained in carbonated drinks weakens our teeth very much. In addition, 150 kcal in a glass is not very beneficial for a slim figure. \ NReady replacement may be even water with a slice or juice of freshly squeezed lemon.

Check also: The role and qualities of fat in the diet


Number 6 Refreshing cereal \ nMany of us eats a bowl of cereal every morning, but only a few wonder what sweetened cereals are. They contain a large amount of carbohydrates due to the fact that they are additionally sweetened (about 55g of carbohydrates per 100g of product). Sweetened flakes have a high glycemic index, which makes us feel a temporary boost of energy, but it’s a mistake, because after some time we will be tired and it will be difficult to resist the temptation to snacking. N Frames of breakfast cereals are oatmeal (if we want to gain weight) and flakes rye (if you want to lose some corpuscles).

Number 7 Cheap meats \ nThe unique popularity of sausages, soft sausages or hot dogs is not good for our body. The large amount of table salt, preservatives, artificial colors and preservatives contained in these products should be disqualified from our diet. In sausages where there is more water than meat makes sausages a product that is at the top of food processing. \ NTo a much better solution is to buy meats and meat produced in a traditional way and dry meats.

Number 8 Ready meals \ nEven ‘healthy’ ready meals are stuffed with a lot of salt, which retains water in the body, improves the taste, sugar and other hidden ‘bad’ ingredients. Preparing the dish yourself from the beginning to the end will give us satisfaction that the dish was done in the right way. \ NReal replacement of ready-made dishes is best a piece of turkey breast or chicken, which we cook, with fresh or frozen vegetables, which fry in a pan. A healthy alternative!

Number 9 Sweetened milk creams and cottage cheese \ nThis category also includes rice on milk and what is also surprising milk ice cream or all other types of concentrated, sweetened milk. They are very rich in calories, unfortunately not providing too much valuable nutrients. \ NThe above mentioned products recommend to convert to sugar-free sorbets, natural yoghurt, fruit cocktails made of fresh milk.

Number 10 Chewing gums \ nTraditional chewing gums are mostly sweetened with artificial sweeteners such as aspartame. Systematic chewing gum can have a positive effect on the teeth, but causes a false alarm in the gastrointestinal tract that increases the production of stomach acids expecting food. Unfortunately, waiting is futile.

Change the chewing gum into fresh fruits and vegetables.

I hope that this article will help you to reduce the amount of products we should avoid in our daily diet.


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Kefir nutritional value and health properties. How is kefir produced?

Kefir is a fermented milk drink made using the so-calledkefir grains. It has many health-promoting properties – includingis a very good probiotic, prevents osteoporosis, improves immunity and protects against bacterial infections.Kefir is very popular in Eastern Europe, and Poland is its second largest producer in the world.

Kefir is a fermented milk drink made using the so-calledkefir mushrooms (grains), composed of suitable bacteria and yeasts. It has a white or light cream color, slightly viscous consistency, has a distinctive, sour taste. There are bubbles of carbon dioxide in it, which makes it slightly sparkling and refreshing. Kefir contains health-beneficial lactic acid bacteria and small amounts of alcohol, as kefir grains are capable of both lactic and alcoholic fermentation. The composition and flavor of kefir depend on the amount of kefir mushrooms used and the fermentation conditions specific for each producer. Kefir is most often made from cow’s milk, goat’s milk and sheep’s milk. However, it can also be made on the basis of plant drinks such as coconut, soy or rice milk, and even with fruit juices and water.

The history of kefir


Kefir most probably comes from the Caucasus, where it was made by shepherds. They poured milk into leather sacks in which fermentation occurred due to the specific microflora. At the beginning of the 20th century, the kefir mushrooms came to Russia thanks to Irina Sakharova – a worker of the Moscow dairy, who tricked them from the Caucasian prince Bek-Mirza Bacharov.In 1909, the production of kefir in Moscow began, and in the 1930s it was already popular throughout the Soviet Union.Currently, the largest producers of kefir in the world are Russia and Poland.Kefir is very popular in the area of ​​the former Soviet Union, Hungary, Poland, as well as in Sweden, Norway, Finland or Germany.Interest in it continues to grow in the United States and Japan.


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Kefir mushrooms – characteristics

Kefir kernels are a symbiotic set of microorganisms with a specific composition that behaves like one organism.They have an irregular shape, size from 5 to 35 mm in diameter and 1-3 cm in length, white or cream color, and the shape resembles boiled rice or small cauliflower rosettes.Kefir mushrooms are composed of lactic acid bacteria (streptococcus and sticks), acetic fermentation bacteria, yeast fermenting lactose and non-fermenting yeast.Lactic acid bacteria occur most frequently.Microorganisms are kept in one structure in the form of grains thanks to the polysaccharide – glucose-galactan called kefiran.Kefir kernels are propagated by immersing in fresh milk for about 20 hours.Their production from pure cultures of bacteria and yeasts is not practiced.Depending on the origin, kefir seeds have a different composition of microorganisms.The characteristics of the final product and the benefits of kefir depend on the specific composition of kefir mushrooms.

Composition and nutritional value of kefir

The composition of kefir is variable, depending on the origin of milk, its fat content, type of kefir grains and the conditions of the production process.The main compounds formed during the production of kefir are lactic acid, carbon dioxide and ethyl alcohol.Diacetyl and acetaldehyde are also present.All these substances are responsible for the taste and flavor typical of kefir.Very valuable from the health point of view are bacteria and yeasts present in the kefir. Kefir is a good source of vitamins B B1, B12 and folic acid, as well as vitamin K and biotin.It also provides significant amounts of calcium and magnesium.The kefir contains essential amino acids, includingtryptophan, which has a positive effect on the nervous system and has a calming effect.Kefir is a low-calorie milk drink (50-70 kcal in 100 g), which thanks to the protein content is very filling.It contains lactose, but often does not cause digestive problems in people with intolerance to this sugar.Better tolerance results from the presence of bacteria and yeast in the kephir, which partially break down lactose.


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The composition and nutritional value of kefir in 100 g:

Energy 65 kcal

Protein 3.3 g

Fat 3.5 g

Lactose (milk sugar) 4 g

Water 87.5 g

How is kefir produced?

The production of kefir on an industrial scale is as follows

  1. Homogenized milk is heated to 90-95 ° C for 5-10 minutes.
  2. They are cooled to a temperature of 18-24ºC and added kefir grains in a ratio of 130 to 150. The amount of starter culture added to the milk determines the acidity, density and composition of the final product.
  3. Fermentation lasts from 18 to 24 hours.
  4. After this time, the kefir is poured into glass or plastic packaging and left to mature for 24 hours at 3-10ºC or 12-14ºC.
  5. The finished kefir is stored at 4ºC.



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Health properties of kefir

Kefir has been used for thousands of years and during this time has found many uses in folk medicine. Currently, its numerous health-promoting properties are confirmed by an increasing amount of scientific research. Kefir is very often used in sanatoriums and hospitals in the countries of the former Soviet Union as an aid in the treatment of metabolic disorders, atherosclerosis and allergies. It is also used in the treatment of tuberculosis, cancer and gastrointestinal disorders when pharmaceutical preparations fail or are unavailable.Regular drinking of kefir may help to treat intestinal problems, regulate the bowel movement, reduce bloating and support the health of the digestive system.

Kefir as a probiotic

Kefir is a great probiotic – a source of microorganisms that support the development of the proper microflora of the body and prevent the growth of pathogenic bacteria.The bacterial balance of the body is associated with many health aspects, among which the following are mentioned:proper digestion, regular bowel movements, irritable bowel syndrome, leaky gut, and even mental well-being and autism.In the western diet the most known probiotic is yogurt, however kefir is a much better source of beneficial microorganisms.It contains over 30 different bacteria and yeasts, making it very rich in a variety of probiotic strains.Canadian studies have shown that eating kefir helps to cure irritable bowel syndrome and reduce inflammatory processes in the intestine.

Antibacterial activity of kefir

Studies show that many bacteria of the genus Lactobacillus exhibit antibacterial activity, thanks to which they have the ability to inhibit the growth of pathogenic microorganisms.This property is used in the protection of food against deterioration, but above all in the treatment and prevention of gastrointestinal intoxications and intimate infections.Antimicrobial activity of kefir for Staphylococcus aureus, E. coli, Listeria, Salmonella and others has been demonstrated.Kefir does not have the ability to inhibit Candida yeast growth.

Kefir reduces the risk of osteoporosis

Kefir is a good source of calcium and magnesium – elements essential for healthy, strong bones.At the same time, it contains vitamin K, which is responsible for calcium metabolism and, as research shows, reduces the risk of fractures.Animal studies have shown that kefir increases calcium absorption in skeletal cells, which results in higher bone density and lower fracture risk.Due to the presence of probiotic bacteria in the kefir, the absorption of calcium, magnesium, vitamins D and K – the ingredients necessary for the skeletal system present in this drink is increased.

The influence of kefir on the immune system

In animal studies, it has been shown that both probiotic bacteria present in the kefir and bioactive peptides produced during fermentation stimulate the immune system and enhance its response to antigenic attack.Higher concentrations of antibodies in the blood of animals administered kefir were found than in the control group.At the same time, the positive effect of kefir in the prevention of asthma and allergies has been demonstrated.Drinking kefir caused a decrease in the inflammatory markers in the subjects.It has been shown to have a strong anti-inflammatory effect, which can be used in the prevention of asthma.

The ability to inhibit the development of cancer

Studies on animals and human tumor cells have shown that kefiran polysaccharide and kefir extracts have the ability to inhibit tumor cell development and prevent metastasis of breast, lung and melanoma cancers.Attempts are made to develop an anti-cancer mechanism of kefir, but the problem requires more detailed research.It has been shown that kefir has an antioxidant effect even stronger than vitamin E. This is one of the theories explaining its anticancer activity.


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Effect of kefir on cholesterol

In a clinical trial in 2002, a group of 13 subjects examined 500 ml of kefir every day for 4 weeks, and the control group – milk.In the study group, there was a decrease in triglyceride levels and an increase in the level of good HDL cholesterol.One of the theories explaining the anticholesterol action of kefir says that the microorganisms of kefir.




EDIBLE OILS – nutritional properties – recipes for chestnut edible dishes

Edible chestnuts

Edible chestnuts were used primarily in the kitchen. The best known are roasted chestnuts, which can be bought on the streets of French or Italian cities. However, formerly chestnuts were widely used in natural medicine, because they have many medicinal properties. Check the health effects of edible chestnuts and try recipes for dishes with edible chestnuts.


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Edible chestnuts have many nutritional values ​​that have already been appreciated in ancient Greece and the Roman Empire. In the Middle Ages, monks used their healing properties. Currently, wider applications are found in the kitchen than in natural medicine. Edible chestnuts contain sucrose, malic acid, lemon and lecithin. You can also find significant amounts of nerve and immune enhancers of B vitamins and a lot of potassium-lowering pressure.They also have healthy fat – 2/3 are unsaturated fats.

Chestnut and chestnut tree

Probably from the Mediterranean area, the fruit of chestnut (Castanea sativa) should be distinguished from the chestnut fruit (Aesculus hippocastanum), which comes from the Balkan Peninsula.It is worth knowing that chestnut, which is referring to the ordinary chestnut tree, is incorrect.This tree should be called common chestnut (or ordinary) chestnut tree, and chestnut words can only be used for its fruit, which is bitter and serves only as food for animals (eg wild boars).People can only eat them after neutralizing bitter saponins.In turn, edible chestnuts can be eaten raw, baked or cooked.It is worth knowing that numerous noble varieties of chestnut, called maronas, with large, tasty fruits have been bred.


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Edible chestnuts for pancreatic ailments

St.Hildegarda (famous German nun and healer) recommended edible chestnuts – depending on the method of their processing and administration – for pancreatitis. Whom the pancreas hurts, let him roast the seeds of this tree on the fire, eats them often when they are still warm. And the pancreas will warm up and return to total health¹.According to Saint.Hildegardy chestnut also healed liver problems – it was enough to crush the pulp of edible chestnuts, put them into honey (3 tablespoons of chestnuts per 100 g of honey), and then eat this honey to let the liver be healed.In turn, roasted edible chestnuts beneficial to act on the spleen.

Chestnuts for headaches

Formerly chestnuts were also used in the case of headaches, memory and concentration problems.St.Hildegard advised that a man whose brain through drying is weakened and empty, let him cook the inner part of the fruit in the water without adding anything.After straining the water, let them eat on an empty stomach, and his brain will grow and fill, and his nerves will be strong, so will headaches go away from him.

Edible chestnuts can cause allergies

Edible chestnuts are foods that should be considered latex sensitive.They may show allergy symptoms after eating the chestnut, as well as a banana and kiwi fruit (so-called cross allergy).

Edible chestnuts as an aphrodisiac

Edible chestnuts were considered an aphrodisiac. Apparently the dessert, which allows you to awaken the senses, is Mont Blanc, or sweet chestnut purée with a slight addition of cognac, decorated with whipped cream.In the past, a love drink was made of edible chestnuts soaked in muscadet (French white wine), and then boiled, among otherswith pine seeds, pistachios, stulis seeds, cinnamon and sugar.

Edible chestnuts – an alternative to people suffering from celiac disease

The flour made from edible chestnuts does not contain gluten, therefore it is an ideal substitute for wheat flour in the diet of celiac sufferers who are allergic to gluten.You can, among othersbake bread, prepare pasta and sweets.

Chestnuts – where to buy?What is their price?

Edible chestnuts do not grow in Poland, but in the Mediterranean, Asia Minor and the Caucasus.In our country, chestnuts can be bought in health food stores as well as in larger supermarkets. Their price is not high.

Chestnuts – use in the kitchen

Edible chestnuts can be eaten raw, but first you have to remove hard crust from them.In addition, chestnuts can be baked and cooked. They can be used for various kinds of meat, preserved as compotes or milled.The resulting chestnut flour can be used as an addition to confectionery, bread, pudding or soup thickening. Baked and shredded chestnuts can be used as a substitute for coffee.You can also extract sugar from edible chestnuts. It is worth knowing that in Italy, polenta is very popular in local cuisine from densely boiled in milk or water.

Edible chestnuts ripen at the turn of October and November, so it is worth reaching for them at this time.

In Hungary, the dried chestnut mass, fresh or frozen, is used to prepare gesztenyepüré (Hungarian chestnut cream) and other confectionery products.On the other hand, chestnut soup is eaten in Germany.In autumn and early winter on the streets of the French and Italian cities meet sellers of hot chestnuts, baked in small portable heaters heated with charcoal.

Remember to buy shiny, hard-shelled fruits. It is best to gently squeeze each fruit – if there is a space under the shell, it means that the fruit is superabundant.

How to prepare edible chestnuts?

Chestnuts can be boiled in water for about 15 minutes. They can also be roasted in a pan covered for about 10 minutes. Baked should be prepared in the oven, at 200 degrees.  It should be remembered, however, that before cooking or baking you need to cut the skin of the fruit. Otherwise, they may explode in the oven / pot. When the fruit has cooled down, remove the peel and pull the membrane with a knife.


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