Which Leafy Greens You Should Add To Your Diet

Leafy greens are important nutritional foods that you should add to your diet if you are hoping to improve your health and well being. Eaten regularly, they are rich in vitamins, minerals and fibre. Studies have stated that they are able to protect us from diabetes, heart disease and even some forms of cancer.

They are also low in sodium, fat, carbohydrates and can aid with cholesterol levels. Here are 15 leafy greens that you may wish to consider adding to your diet to achieve a healthier lifestyle.

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leafy greens

Arugula –

With small, jagged leaves and long stems, this has a strong peppery taste and is often used in salads. Compared to iceberg lettuce, it has 8 times more calcium, 4 times more iron and has 5 times higher content of Vitamins C, A and K.

Beet Greens –

Don’t just enjoy the sweet bulb of this vegetable, take advantage of those leaves too. They provide a sweet taste but yet has a bitter edge. The leaves are prone to wilting though, so remove them from the root and stem as soon as possible and get them steamed or sautéed and added to your favourite recipe.

Bok Choy –

This is a type of cabbage used widely in Chinese cooking. They are high in Vitamin A and C and a good source of folate. When choosing, look for deep green leaves and bright white stalks to ensure the vegetable hasn’t lost its flavour. The baby variety can be cooked whole, but older types do need to be chopped before cooking. They can be used in salads, steamed, sautéed or stir fried.

Broccoli –

This vegetable has a subtle flavour and is usually found smothered with butter or cheese. They can be cooked in many ways, including boiling, steaming or boiled to name but a few. Broccoli is high in fibre, folate and vitamins K, C and A.

Cabbage –

Perhaps one of the most versatile vegetables today. They are not only low in calories but consist of many compounds that help to fight against cancer. Used in a variety of ways, from raw in slaw or a salad, or added to a soup, either red or green options contain phytonutrients which are essential in a healthy diet.

Chard, Swiss chard –

These have bright red or green leaves upon a colourful stalk. They are high in Vitamins A and C and are sweet, though with a bitter aftertaste. It is best to steam this vegetable to retain its colour and nutrients.

Collard Greens –

High in vitamins A and C and folate, these can have quite a bitter taste. This can be lessened by blanching them quickly, before steaming. Choose ones with bright crisp leaves and keep them stored in the refrigerator. In traditional Southern cooking they are usually slow cooked with a ham hock for maximum flavour.

Dandelion Greens –

Considered globally as a “weed”, this plant has a variety of uses. The flower can be used to make wine, but the greens have a lot of medicinal properties. The greens are rich in potassium, vitamins, minerals and antioxidants which are all elements in a healthy diet. Usually used in soups, these leaves can help to detox the blood, aid with digestive problems and is good for the liver.

Kale –

This vegetable is becoming more and more popular as an ingredient within our recipes. Kale is known for its Vitamin A and C content, as well as containing many antioxidants and nutrients. With a smoky flavour, it is often used in salads or slow cooked with garlic.for more information, read their latest comment.

Kohlrabi –

Greatly used within Asian and European cooking, this is high in fibre and vitamin C. It also contains glucosinolates which can break down compounds within the body that are thought to lead to certain cancers. With an appearance similar to fennel, this vegetable actually tastes more like a mix of broccoli and radish and can be cooked in many ways.

Mustard Greens –

Although these can be tough and maybe a little bitter, they also have a spicy taste. They are full of Vitamins C, K and A, folic acid, phytonutrients and essential minerals. After purchase they can be kept in a plastic bag in the refrigerator for up to one week. In Southern cooking, these greens are usually braised or cooked slowly to enhance their flavour.

Radicchio –

This is actually a natural sedative, which can also aid to purify the blood. It is a member of the chicory family but has a more delicate flavour than cabbage. This vegetable can be costly as it is imported from Italy, although there are specialist farmers who are trying to cater for the growing American market.

Spinach –

An ultimate superfood that should be added to any healthy diet. Rich in iron, Vitamins A and C and high in folate, it is available all year round. Younger leaves have a mild and tender taste and are found in salads or quickly sautéed. Always look for deep green leaves with no spots or blemishes when choosing the vegetable and ensure you always rinse them thoroughly before use.

Turnip Greens –

When purchasing turnip, don’t discard those leafy greens. Remove them from the stalk and, if opting for tradition Southern cooking, slow cook them with a piece of pork. They are very tasty and have a peppery flavour and are also high in Vitamin C.

Watercress –

An adaptable leafy green that grows wild, and both the leaves and stalks can be used in your new healthy diet. They have a peppery taste and are high in vitamins A and C.

Whichever leafy greens you choose to add to your diet, remember to ensure you reap all those health benefits.

Also Read: Motivation to Make Your Weight Loss Goal Successful

Hair Loss How can you Prevent this

With a few tips and the ideal products you can make your hair strong!

Guys, to prevent or treat hair loss, count on products that nourish the hair from the root, such as serum and hair tonic , see? In addition, it is important to avoid getting wet hair! Want to pick up some more tips? Come with me!

Daily Care


Look, getting wet hair after showering, raining or going into the pool or the sea can bring dandruff, seborrhea and dermatitis, you know? This can end the health of the scalp and hence the hair can fall out!

Also avoid sleeping with them wet, as moving your head on the pillow can break the threads, you know? In addition, both the bed and the wet head at bedtime can become the ideal place for the creation of fungi and bacteria, causing allergies.

So, a tip to avoid getting wet hair on a daily basis is to blow dry, but always using a thermal protector on the wires, to protect from the hot jet, okay? And when it is time to dry the dryer , leave it, about 20 centimeters away from the scalp, because the very strong heat is bad and can even burn.

Another option is to use dry shampoo , which removes a little oiliness and leaves the hair lighter and a little cleaner too. However, as he does not wash the threads deeply, you can’t always use them, see?

Use treatment Products

Now, if you want to treat and prevent hair loss, some products are great for that and even help to hydrate the strands. The hair serum , for example, in addition to nourishing the hair from the root, improves split ends and creates a protective layer for the hair. Too much!

In addition, hair tonic is also a great option, as it helps in hair growth, renews hair, prevents dandruff and even fungi!

And to use these products the tip is to use the tonic as soon as you get out of the bath, and with the hair already almost dry or dry, use the serum. This can be repeated whenever you wash the threads, okay? Liked it! So if you want some more tips on how to use the serum? Just take a look here !

In order to always be able to use the hairdryer or flat iron after washing your hair, count on the service of installing plugs from our partners, see? Check out more about it here !

Motivation to Make Your Weight Loss Goal Successful

Find the motivation you need to lose weight

You finally decided to change your eating habits, lose weight and start exercising. However, after a while following the dietary reeducation, he begins to feel lost and without that initial enthusiasm.

Everyone goes through this at some point in life – sometimes more often than you want to. But the truth is that motivation also has its ups and downs.

For this reason, our experts have separated simple and practical tips to exercise willpower and remain firm in your goal! 😉

Why do you want to lose weight?


Get into the wedding dress? Do beautiful next summer? Regain your self-esteem? More health? Whatever your goal is, knowing it is essential.

Enjoy and reflect if it just depends on you and when, exactly, you want it to happen (choose a date) and if you want to reach in the company of someone in particular or even alone. Thus, he walks and traces the paths that will take him to his destination.

Imagine if you take a taxi and, when the driver asks where you want to go, you just don’t know? The fate can be quite uncertain. So, it is worth knowing your purposes.

Assess your degree of commitment to achieving your weight loss goal. Reflect on each part of your dietary reeducation. How is the consumption of whole grains, for example? And the practice of exercises?

Don’t forget to pay special attention to those details that generate some frustration. What is your satisfaction with each one? From zero to ten, what grade would you give? What can you do to increase this grade? Think about why these areas of your life are so low. Was it a lack of organizing your agenda, discipline, planning, laziness? By identifying these factors, it will be possible to know where to improve your strengths and overcome failure.

Do you want to lose weight or lose weight?

Many people expect to lose weight just by taking medicine, having surgery, going to the gym once a week, including salad on their plate or talking to the trifecta nutrition. This is the attitude of those who hope to be “thin”.

In reality, with this way of thinking, you give control of your weight evolution to others. Keep in mind that you are the agent of your change!

Wanting to lose weight is getting your hands dirty and understanding that the biggest beneficiary of the change is yourself. It is recognizing the need for change, facing the challenge and trying to put in practice one change at a time to remain firm in your goals.

Does it have any advantage in staying overweight?

It sounds like a crazy question, but it’s not, no! Often, deep down, there is something good about staying the way you are now. For example, the feeling that you have someone, like your mother, a friend or nurtured you? Looking after you ?. Or, still, it may be that food serves the only pleasure that you can provide yourself and, therefore, giving it up can be a challenge that prevents you from losing weight.

Get rid of automatic thoughts that prevent your weight loss.

As much as automatic thoughts are important and normal, they are often created to boycott food reeducation. Some examples:? Going to the carvery and eating little is a waste, do I have to make my money worth it ?; “I can’t start the diet on the weekend, on Monday I start”; ? losing weight is too difficult, will I have to buy expensive food and pay for the gym ?; ? why lose weight, if people like me the way I am ?; “little food is a thing for stingy people”. Keep in mind that changing beliefs like this is something that seems easy, but you have to pull out all the roots, otherwise nothing changes.

Spaghetti Pumpkin Health Benefits

Spaghetti Pumpkin Health Benefits

Spaghetti Squash: Health Benefits

Spaghetti squash is a delicious winter vegetable and is known for its nutty flavor. The spaghetti squash is related to the squash and zucchini and comes in various colors, shapes and sizes. The bark colors range from whitish to deep orange. Not only is pumpkin low in calories, it also contains important nutrients that have a positive effect on your health. Pumpkin is rich in fiber and a rich source of vitamin B6, vitamin C and manganese.

Nutrient content of spaghetti squash

100 grams of cooked pumpkin spaghetti contains mainly the following nutrients:

Rich in vitamin B6

Vitamin B6 is also called pyridoxine. This vitamin plays a role in the synthesis and degradation of amino acids. These amino acids are needed to assemble proteins. Vitamin B6 is important for providing energy to muscles due to its role in protein metabolism. Vitamin B6 also controls the functioning and synthesis of female hormones in particular. Vitamin B6 is also important for the proper functioning of the immune and nervous systems and for blood production. In combination with vitamins B11 and B12, vitamin B6 accelerates the absorption of iron in your body.

Rich in vitamin C

Pumpkin is a rich source of vitamin C. Vitamin C also acts as an antioxidant and is important in preventing disease. In addition, vitamin C is necessary for the production of collagen.

Rich in manganese

Manganese is involved in the synthesis of connective tissue in your bones and cartilage. In addition, manganese plays an important role in the metabolism of amino acids, cholesterol and carbohydrates. Manganese is necessary for the synthesis and proper activity of various enzymes.

Rich in antioxidants

Spaghetti squash is a winter pumpkin variety. These strains are known to be rich in antioxidants. Antioxidants are substances that fight free radicals in your body. As a result, antioxidants protect against oxidative stress that can damage the body’s cells. In addition, antioxidants can help prevent chronic illnesses like type 2 diabetes, heart disease and cancer.

What are the best proteins for sleeping

Protein before bed to gain muscle mass

You should probably know that proteins are essential for us to be able to increase our muscle mass . But did you know that there are some moments that if we consume specific amounts and types of proteins we can get better results? Consuming protein before bed is one of them.

In this post you will see how consuming protein before bed will help you gain more muscle mass.

In addition you will see which are the best proteins for this moment. You will also understand that it is not enough to just eat protein to generate hypertrophy, gain muscle.

Why consume protein before bed?


When we are sleeping, muscle building also occurs. This process ends up being limited after a certain time because there are no longer large amounts of amino acids available. These amino acids are obtained by digesting the proteins in our food.

That is why protein intake before bed is recommended. It will be digested and amino acids will be available for the formation of new proteins, new tissues, more muscle mass.

Thus, even without eating for several hours, your body will have material to continue the processes of recovery and muscle growth while you sleep.

Studies show that when we perform a weight training, protein intake at night helps both in hypertrophy and in increasing strength.

In this way, having a protein meal before bed can boost your results in gaining muscle mass.

Thus, a great way to take advantage of the stimuli generated by training and generate adaptation. Muscle adaptation, that is, muscle growth.

To find out when another time protein intake plays an important role, visit this post on when to consume protein .

How much protein do you need?

The daily recommendation of protein intake for you who practice physical activity and aim at muscle hypertrophy is around 2g / kg of body weight. It can be a little less or a little more, depending on the needs of each person.

Within this recommendation, we should fit approximately the amount of 30 – 40g of protein in the last meal of the day.

This amount was tested in study and proved to be efficient in improving and stimulating the protein synthesis of our body. That is, in improving the formation of new proteins, of more muscle mass during sleep.


Breast Prefer small or Large?


What is the relationship between men without money and big breasts? It seems a little difficult to find that answer, but crazy research has found that men with little money are more attracted to women with big breasts. Makes sense?

All this because, in lean times, men tend to recover primitive instincts, preferring everything that is presented more abundantly, and this extends to the taste for women, giving preference to those with larger breasts.

Two studies were carried out so that the results were as accurate as possible. In the first survey, 266 men in Malaysia, from different social classes, were heard. These men analyzed different images, related to physical attractiveness and breast sizes.

The results showed that there is a ranking, with men from lower social classes very fond of women with large breasts, while those from the middle class just like it and those from the upper class prefer women who are not so advantageous.


The choice of men, according to the research, may have a historical explanation. Breasts serve as a natural fat deposit, and evidence shows that women with larger breasts tend to have higher levels of estrogen. With these characteristics, these women would have a greater potential for fertility and reproduction, thus being preferred by men. It would be a natural selection.

The firmness of the breasts is related to age. The younger the woman, the greater the chance that she will have a firm chest. Over the years, the tendency is for the flaccidity in the region to increase. According to the scientists, once again men choose the firmer breast not for beauty, but thinking about reproduction.

17 Important Tips for Lose Weight In A Row

17 Important Tips for Lose Weight In A Row

Perhaps you have already seen in my previous articles that eating the right food is the most important thing to get rid of excess body fat.

Here you already have handy tips to quickly get rid of those extra pounds. For more and more extensive tips, read the E book Fat Burned Secrets .

Important Tips for Lose Weight


Tip 1: Stop with ready-made snacks. Throw them away! Peanuts in bag, chips, etc.

Tip 2: Avoid alcohol. Alcohol makes you fat. It converts food more quickly into adipose tissue.

Tip 3: Eat slowly, no longer rushed. Your body will notice that you are full after at least 15 minutes. If you eat too fast, you eat more than is good for you.

Tip 4: Eat a healthy soup more often as a substitute for the meal

Tip 5: Eat homemade raw salad salads more often.

Tip 6: Do not eat more than what fits in your hands together per meal.

Tip 7: Stop diets. Learn to eat healthy. That means protein-rich, low-carbohydrate.

Tip 8: Drink at least 2 liters of water per day. Stop with soft drinks and juices.

Tip 9: Eat high fat. Note only the healthy fats!

Tip 10: Eat high fiber. A slice of rye bread is a healthy alternative to bread.

Tip 11: Avoid unhealthy snacks. Choose healthy snacks such as fruit. Also to get your daily amount of sugar.

Tip 12: Eat dark chocolate every day. This chocolate contains all kinds of goodies and fibers.

Tip 13: Prepare your own meals at home. Know what you eat! Do not eat too much.

Tip 14: Reduce stress. Many people come through stress. Adjust your lifestyle. Move more to prevent negative effects of stress on your body.

Tip 15: Eat nuts, yogurt and legumes daily.

Tip 16: Do not skip your breakfast! A high-fiber breakfast will start your digestion.

Tip 17: Stop bread! Bread is a fat maker. You can live healthier without bread.

Do you want a sample weight loss weekly menu incl. Recipes and shopping list?

It is essential to lose weight in order to live healthier. You do not necessarily have to keep a diet. It is important that you avoid all the carbohydrates from bread. However, please ensure that you avoid carbohydrates from bread, for example.

Go for breakfast, but do not opt ??for bread and fattening fillings. Keep it light. For example, choose a homemade salad with beans, such as lentils or the like, for breakfast.

In addition, you should avoid snacks and prefer to eat 2 basic meals. It is important that you go back to basics. That means as little carbohydrates as possible, as many good fats and proteins as possible.