10 mistakes not to make breakfast

What are 10 mistakes not to make breakfast? It 'easy to say. Nutritionists are now unanimously held as breakfast is the most important meal of the day, despite often being underestimated. In the morning, in fact, they have to eat foods that provide the necessary energy to tackle all the daily activities. Enjoying breakfast too heavy, completely skip, eat it in haste are some of the wrong habits of many people, to which are added other possible inadvertent errors.

Skipping breakfast 

Skipping breakfast is a mistake, especially when you consider that this bad habit can be aimed at weight loss. The body, in fact, especially in the morning need foods that provide energy, otherwise you run the risk that during the day they experience emotional eating and the consequent desire to consume snacks and sweets. Nibble between meals, however, may result in a possible increase in weight, a metabolic slowdown and poor digestion.

Consuming high-calorie food

Sometimes for breakfast Italians prefer to consume high calorie foods and high sugar content, which may cause heart problems, especially in women. Cakes, croissants and easily on the spot desserts rich in butter and sated fats, but have a negative effect on blood sugar levels, so that the person tends to feel hungry shortly after they are assimilated.

Only drink a coffee

Drink coffee on an empty stomach, without having eaten anything and skipping breakfast is a habit wrong that causes a high accumulation of gastric juices, excessive irritation of the digestive system and increases the risk of developing gastroesophageal reflux.

Make haste breakfast

Eating in a hurry or standing habit is harmful to the body. The time required to consume the best breakfast, in fact, is at least 15 minutes during which it must chew calmly foods, possibly while seated and totally savoring the food so as to promote digestion and a proper sense of satiety.

Consuming sugary drinks and sodas

Habitually consume at breakfast packaged fruit juices or carbonated drinks is a mistake, because these types of drinks are high in sugar and harmful to health. And 'indicated centrifuges prefer, fruit smoothies or soy beverages to facilitate the proper digestion making fibers, mineral salts and vitamins.


Do not drink water

To keep hydrated the body after prolonged overnight fast, it is customary to drink a glass of plain water at room temperature when you wake up. With the lowering of temperatures, also, it is recommended to add to the water of lemon juice that helps to cleanse the body, making vitamins and naturally reinforcing the immune system.

Have a late breakfast

Dieticians have agreed that the ideal breakfast should not be consumed at late morning, but within an hour of waking up. To spend too much time, in fact, it is almost equivalent to skip the meal with the risk of increasing the sense of hunger, compromising lunch and not provide the body with the energy it needs after the long night's sleep.

Avoid proteins

Protein causes a slower digestion than carbohydrates and favor, therefore, the sense of satiety. A balanced breakfast, then, may include not only biscuits and centrifuged, but also eggs, low-fat cheese, ham fat, whole grain bread, beans or chickpeas.

Have breakfast at the buffet

If you opt for breakfast at the buffet breakfast, maybe at the bar, on vacation or at the hotel you can easily run the risk of eating an excessive amount of food, easily combining foods high in calories and delicious. A meal is not balanced, however, adversely affects the blood glucose curve and the sense of satiety, unnecessarily burdening the organism.

Do not take fiber

Habitually consume at breakfast fiber is a healthy habit. They, in fact, regulate intestinal function, increase the sense of satiety and reduce the absorption of fats and sugars. A balanced diet must, therefore, include cereals, wholemeal bread and dried fruit.

Foods to prevent flu

Foods to prevent flu play a very important role in keeping us protected from the ills of the season. There are several foods that we consume, to stay away from flu symptoms, which this season start arriving. These are mainly food products that help us to strengthen our immune system or other foods that have antibacterial and antiviral active ingredients. Inserting them regularly in our diet, we have the ability to keep us safe from infection involving the respiratory tract.

1. Garlic

Eat garlic, a powerful natural antibiotic, it may also be detestable for breath, yet it is rich in nutrients with antibiotic and antiviral properties, which are very useful in case of flu. In particular, attention should be allicin, which helps reduce flu symptoms.

2. Ginger

Ginger is useful especially when the influence is manifested by the classic sore throat. Eat a piece of ginger helps make milder the burning and pain in the throat. You can also put in the tea and herbal teas and is also very useful to counter cough and fever.

3.currant

The currant is very rich in vitamin C and polyphenols, which have an antioxidant action, very useful to prevent inflammation affecting our body. Antioxidants, in particular, are able to counteract the action of free radicals, which are responsible for cell aging.

4. Carrots

Carrots contain carotenoids, which are able to carry out protective functions for the immune system. Precisely for this reason should always be present on our table in the autumn season and in the winter, when infections are lurking.


5. Grapes

The grape is a fruit that helps cleanse the body and gives a lot of energy. E 'useful, therefore, in the situations in which our body is weakened and may be more subject to attack by viruses. Do not forget that it is rich in minerals, especially potassium.


6. Kiwi

The kiwi contains a lot of vitamin C. It manages to bring to our body water, carbohydrates, protein, fat and fiber. we must not exaggerate with the consumption of kiwifruit, because it could result in a laxative effect.


7. Onion

The onion, the many nutritional and beneficial properties, is rich in flavonoids, can act, along with vitamin C, to counteract the bacteria that can affect our health in winter. The onion is proving an excellent natural ally to prevent flu.


8. Lettuce

The lettuce is full of vitamins and minerals, which are used by our body as a real restorative, that can help us especially in states of fatigue. Especially lettuce strengthens the immune system due to its content of vitamin C and vitamin A.

9. Orange

The orange is full of vitamin C, a real cure for our body. He manages to make water, proteins, lipids and fibers. To defend ourselves in the best influence, we should eat especially the white part, home to the richest substances of benefits.

10. Broccoli

Even broccoli contains a lot of vitamin C. It also is full of beta-carotene, B1 and B2 vitamins and minerals, such as potassium, phosphorus and iron. He fails to perform purifying action.

Jerusalem artichoke: the beneficial properties

What are the beneficial properties of Jerusalem artichoke? This plant, belonging to the family Compositae and whose scientific name is Helianthus tuberosus, blooms in late summer and is characterized by a green stem and gold-yellow flowers. There are two varieties of Jerusalem artichoke, early white and burgundy, which are located respectively on the market in late summer and autumn-winter. This plant, consisting of water, proteins, sugars, carbohydrates and dietary fiber, is also rich in amino acids, vitamins A and B, potassium, magnesium and iron.

beneficial properties

The Jerusalem artichoke is a plant recommended in diets because it provides few calories, cleanses the intestines and contains inulin, nutrient molecule that helps give sense of satiety. Countless are its beneficial properties: this vegetable, in fact, helps to lower the absorption of sugar, triglycerides and cholesterol, improves the functions of view, is a natural tonic in cases of physical exhaustion, anemia or excessive stress. It 'a well-tolerated food by the body, the liver ally and useful in case of constipation. It also promotes digestion balancing the intestinal flora and is particularly suitable for those suffering from intestinal disorders. It has diuretic function and is a valuable ally against cellulite and water retention. Finally, the Jerusalem artichoke can be taken during pregnancy and even after childbirth it promotes the production of milk during lactation.

Intake and side effects

The Jerusalem artichoke is bought hard, no dents and should not be stored in contact with air to prevent wrinkle.

This plant has a fleshy and white flesh and a very pleasant and delicate flavor, which makes it similar to both the potato with artichokes. It 'a very versatile food in the kitchen that can be eaten raw as not to lose its nutritional properties, sliced, in salads, grated or simply seasoned with extra virgin olive oil or lemon. And 'ideal, however, also baked, boiled, fried, baked or reduced to a purée. In any case it is important not to exceed with the daily quantities to avoid that the body is not able to dispose of the inulin present in it. Excessive consumption of this vegetable, in fact, may lead to diarrhea, abdominal pain, flatulence and intestinal bloating. The recommended daily dose for an adult person is 200 grams, which corresponds to a medium sized artichoke.

Foods for better sleep

What are the foods to sleep better? Insomnia can be very annoying and it would also be important to be able to enjoy the right hours of rest, to better face the day. If you are not sleeping well, you run the risk of being tired and not having the energy you need to carry out all the commitments of everyday life. Precisely for this reason it is important to do everything to promote sleep. But how? Even our diet can play an important role. It 'important to choose the right foods, they can stimulate the relaxation and falling asleep. Let's see what are these foods.

1. Spinach 

The spinach are rich in magnesium and nutrients, such as, for example, calcium and folic acid. It is a food that is able to promote muscle relaxation and therefore stimulate a good rest.

2. Dairy products

Milk, cheese and dairy products in general are good sources of tryptophan. The latter is a great amino acid to promote sleep. Using tryptophan, in fact, the brain can create melatonin. There are several studies that suggest that lack of calcium can cause sleep disorders.

3. Sesame seeds

Sesame seeds are not among the enemies of sleep foods. Indeed can be a real home remedy for insomnia. We can devour them, before going to sleep.

4. Rice

We should take care to eat a serving of rice for dinner. Rice, especially the whole, is more digestible pulp and can prove to be a good calming the nervous system.

5. Avena

In the evening we drink a cup of hot milk with oatmeal. This is a natural source of melatonin. Also oatmeal abound in calcium and magnesium, two minerals that play an essential role in promoting relaxation.

6. Flaxseed

Flax seeds contain magnesium, tryptophan and omega 3. In particular, the latter are able to raise serotonin levels in the body, reducing anxiety and stress and thus promote sleep.

7. Dried fruits

Dried fruit fall within these foods rich in magnesium, which should always be present on our table. Through nuts we fight the anxiety, nervousness and we can counter the nighttime awakenings.

8. Cherries

Even the cherries represent a source of melatonin. A study, whose results were published in the Journal of Sleep Research and Sleep Disorders, has highlighted the relaxing properties of these fruits.

9. Banana

Bananas contain many mineral salts, especially magnesium and potassium. These can fight muscle spasms and cramps, which sometimes can also present during sleep.

8 tips to avoid gaining weight

You do not want to get fat? Here, then, 8 practical advice. If you get up already tired, you feel burdened in making stairs or fatigued to a minimum physical effort, you are hungry all the time, if you overdo it with food risk to accumulate a few extra pounds, posters clear signals which demonstrate a lifestyle not healthy and some unhealthy eating habits. As you do so, not to gain weight without, however, disrupting your everyday life and at the table without too many sacrifices? It 'easy to say, thanks to some simple tricks saves online (and appetite) that allow you to not get fat while preserving your physical well-being.

By a boost to the metabolism

If you want to start the day by giving a boost to the metabolism you can do a little 'just got up physical activity. A light run, a brisk walk, a little 'abs are, in fact, indicated for weight control. Also a perfect breakfast, healthy, balanced and complete speeds up your metabolism while providing the energy you need for your day.

Savor the food

If you eat sitting at the table, savoring each bite and enjoying every food calmly you hear before the feeling of satiety. If the body too quickly gulps down the food, in fact, it is unable to send the correct stimuli to the brain and you will find yourself eating an excessive amount of food warning, however, after a few hours the sense of hunger.

They prefer fruits and vegetables

The fruits and vegetables are a real blessing for the line. Can be, in fact, healthy snack breaks hunger, light seasoning for pasta or rice, fresh side dishes that increase the feeling of satiety and nourish without weighing. The centrifuged are also drinks that make you feel good and can replace high calorie drinks excessively.

Replace meat with fish

Fish is rich in Omega-3, favors the tone of the tissues, it is easily digested and is rich in valuable nutrients. Its constant intake helps maintain the skin elastic, thereby reducing the unsightly physical sagging that often accompany excessive weight loss or aging.

Eliminates sodas

Carbonated drinks contain dyes, preservatives and an excessive quantity of sugar. To avoid gaining weight prevents to take them every day. As an alternative to water, then you can opt for the unsweetened fruit juices, tea, infusions or of blended fruit and vegetables.

Make a few variants of the diet

Trespassing in a while, doing some small tear to the diet, it is important to not lose motivation and to avoid getting fat. Eat a slice of cake, a bit 'of chocolate, an ice cream or some tasty food especially meets, in fact, the goodies without precluding the general welfare or maintaining an ideal weight. 

Weigh yourself once a week

Weigh yourself once a week allows you to keep your weight under control, without at the same time become obsessive. It 'important, however, step on the scale at the same time, preferably early in the morning and if on an empty stomach. Generally you overuse the high-calorie foods during the weekend and it is, therefore, a good suggestion is to prefer the Sabbath as an ideal day for the weekly weight control. 

Limit the consumption of alcohol and spirits

Alcohol and spirits are enemies to the diet. Exceed with this type of beverage involves, in fact, an inevitable and high intake of calories. Drinks such as wine, in fact, not only contain alcohol, but also sugar. If a glass at mealtime can be considered a treat, its increased consumption is likely to become an attack on diet.

10 colored foods for health

10 colored foods for health, but it is not just a matter of pleasure to the eye. This is an important aspect, because some research has shown how our brain draws the pleasure to eat right from the colors of the food we have in the pot. At the same time, however, it also comes with all the nutrients that are contained in the foods consumed. Each specific color corresponds to certain elements able to intervene on the health of the organism. Let's find out the most colorful foods, to which we should never give up.


1. Beet

Scientific research has been able to show that drinking beet juice, can improve heart health and liver function. This vegetable contains many minerals and abundant vitamin C, which proved to be important for tissue repair. It 'also an excellent source of folic acid, which helps prevent anemia.

2. Garlic

Garlic is a food that can be considered an antiseptic, useful to fight infections. Garlic is a powerful natural antibiotic, essential to stimulate the immune system.

3. Parsley

 Parsley not only serve to give a more intense flavor to food, but it is rich in essential nutrients such as iron and vitamin K, as well as antioxidants. Also one of the most effective natural remedies for halitosis.

4. Carrots

Carrots contain the active ingredients that would play anti-tumor action. Eat would be very important to stay healthy into old age.

5. Strawberries

Strawberries are rich in antioxidants, which may have an important role in cancer prevention. They manage to carry out relevant action against aging, especially in the fight against free radicals.

6. Oranges

Oranges are rich in beta-carotene and vitamin C, useful micro nutrients to prevent diseases related to stress and strengthen the immune system.

7. Blueberries

Are of anthocyanin-rich fruits and vitamin C. Thanks to these substances can protect the vessels of the circulatory system and to combat atherosclerosis. Although anthocyanins are the molecules from the great antioxidant power.

8. Tomatoes

Tomatoes contain lycopene in abundance. The latter has a marked antioxidant action. Scientific research has always insisted on it, because he considers able to slow the proliferation of cancer cells. Thanks to lycopene tomato can also protect the skin.

9. Broccoli

The broccoli have very few calories and can therefore be inserted in power slimming. Vegetables are rich in mineral salts, such as calcium, iron, phosphorus and potassium, and are full of fiber.

10. Lemon

Lemon is rich in vitamin C. This fruit has purifying and detoxifying, and, taking it regularly, especially in the morning when you are fasting, it helps regulate the bowel.