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Showing posts from September, 2019

Everyday Food fortified with Vitamins and Minerals like Cereals Flour Bread and Dairy products

Some countries decided to fortify everyday food with vitamins or minerals which the population is lacking, for instance in the UK, Vitamin D.

There is usually no side effect on this and this kind of products because they are completely safe, to make it simple they just added Vitamins or Minerals in the product and that makes them called: Fortified 

You can be prescribed with supplements in case of really low level, but the best solution is to prevent this lack introducing more of this nutrients in your diet, especially when is not easy to get sunlight which unfortunately could be the majority of the time during the year

Here a list of fortified foods:

CEREALS: the majority of breakfast cereal are fortified,  not only with Vitamin D, bus also Iron, Calcium and Vitamin A, to check the label to find out which brand is adding more of these nutrients.
FLOUR: if you are buying that from almost any groceries this should be fortified in Calcium, Iron, Vitamin B1 and B3, just double-check the la…

How to stop smoking without increasing the food intake and the get right help

Here some alternatives to help you stop smoking if you need a little help
Consider first that is completely fine to get some support and is good to have some specialized help when is possible.
Also, this can be used especially when you feel you want to restart smoking.

Because half of the process is to quit smoking but the other half is actually maintaining this huge improvement.


Champix: usually prescribed by your GP, a 12 week tablets treatment where at the beginning you  can still smoke and take tablets contemporary but usually in 2 weeks patients quit smoking 
Here is a useful link about the medication that includes any possible contraindication
https://www.pfizerpro.co.uk/sites/default/files/patient_booklet_flat_pp-gip-gbr-1766_reformatted.pdf


NHS stop smoking programme is free, with qualified specialist they can help to stop without medication if you are already on the good path 
Here is a useful link that helps you find the nearest place for this service
https://www.nhs.uk/live-we…

Skyr products and Nordic style yogurt, difference compared to Greek yogurt and nutritional information

Icelandic style yogurt is famous because of:

 - The high amount of protein



 - The low amount of fat but this doesn't mean that is low in calories



 - Also high in Calcium, Phosphorus and Vitamin B12




A portion of 150 gr
(one third of the big 450gr pot) 

Contains 95 kcal which are more than some other low fat yoghurt, so why is that?

Simply because proteins contain calories too and having an excessive amount gives you too many calories exactly like carbs or fat.




Discussed this I am not saying to avoid this yogurt.

What I am saying is  that this alternative could be used as a replacement of one major meal like a quick Breakfast or Lunch but should not be used just as a snack because could be easily a high caloric snack especially after dinner

We will discuss more yogurt alternatives in the next posts.

What kind of cheese to choose, comparing Quark Mozzarella Feta Halloumi Brie Babybel Cottage and Goat cheese

To all the cheese lovers is not easy to cut down on the fat intake without cutting down on cheese plus another thing to consider is the amount of salt and cholesterol.
As I said previously portions and frequency are important but with the right choices, we can still enjoy one of the most delicious product. so let's find some alternatives.
Pros: Good source of Calcium, Vitamin D and Protein especially for vegetarians
QUARK: only 30 Kcal per 50 gr and almost fat and salt free (0.2-0.1 gr) usually you can get 250 gr for only 1.25£

MOZZARELLA: 1 Oz contains 85 Kcal even less if you choose the light mozzarella, also the salt intake is not high

GOAT CHEESE: highly nutritious with only 75 kcal per Oz and not high in salt
Low-fat COTTAGE CHEESE: half a cup contains 80 kcal and just 1 gr of fat but high in salt
FETA GREEK CHEESE: around 70 kcal per Oz again high in salt so not recommended in case of high blood pressure 
HALLOUMI: 120 kcal per 50 gr could something to have just once in a while to…