Nutrition by Victoria

Struggling to find a quick, healthy & delicious meal option amidst your busy schedule? Say hello to the Poke Bowl-your new go-to! 🥗🍣

-prepare your ingredients in advance for quick assembly 📆
-invest in airtight container for a grab-and-go meal option 🫙
-swap out ingredients to keep things exciting and prevent meal fatigue 🔄

Share your creative and tasty Poke Bowl ideas with me. I’d love to know your combinations! 🍲

# pokebowl

Alcohol: YES or NO? 🍹🍺🍷

I am not against alcohol. But this does not apply to any alcohol.

For example, I do not drink cocktails🍹and do not recommend them to you. Why?

In addition to disguised alcohol, they contain:

-tons of sugar, syrups, fruit drinks, sugar-based concentrates
-dyes, flavor enhancers, preservatives (E216, E 217, E222, E230)

So for our skin, figure and health cocktails are worst choice.

Also, I do not recommend drinking beer🍺

This drink has a different effect on the female and male body.

For males:
📛 Regular beer consumption decreases testosterone levers in men, leading to hormonal mess:

-softer voice
-breast tissue enlarging (gynecomastia)
-reduced face and body hair
-muscle mass decreases
-«beer tummy"

For females:

-rougher voice
-increased facial hair growth
-increased risk of breast cancer

❌ This is why I don't recommend drinking beer.

Personally I prefer to refrain from drinking, but sometimes at social events when i feel obliged to drink alcohol, I opt for a wine 🍷
A moderate amount will do more good than harm. Red wine contains antioxidants and polyphenols 🍇 that even benefit your skin, heart, helps to fight inflammation in the body.

Do you drink alcohol? If yes, what is it?
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Discover the power of , fuelling your body with the essential mineral for optimal health and vitality 🫐🫛🍠🥜🍫

This is sample of balanced meal plan 📄 for one day which is designed to help you lose weight while ensuring you get all the essential vitamins and minerals your body needs.

Breakfast🥚🌱🥑🍅
2 fried eggs on rice cakes with veggies, parsley and mixed seeds
375 Cal, proteins 19g, carbs 26g, fats 21g, fiber 5g

Morning snack🍑🌰
5 small apricots with 20 hazelnuts
250 Cal, proteins 5g, carbs 21g, fats 17g, fiber 6g

Lunch🍵🍚
Portion of mince meat with spinach and kale (280g)+1/2 cup of rice
309 Cal, proteins 16g, carbs 37g, fats 11g, fiber 2g

Afternoon snack🥕🥄
2 medium carrots+1 teaspoon of grape molasses
58 Cal, proteins 0g, carbs 13, fats 0g, fiber 4g

Dinner🌯🍋🍅
Sandwich with markouk bread+4 pieces of Halloumi cheese+rocca, tomato and cucumber slices+1 teaspoon of mixes seeds+lemon juice
185 Cal, proteins 11g, carbs 15g, fats 8g, fiber 2g

If you are struggling with extra weight, vitamin deficiencies and other conditions join our community of satisfied customers who have experienced remarkable results with nutrient-packed meal plans through link in bio 📲

As bananas ripen, the starch in the fruit is broken down into simple sugars, making the banana sweeter and softer. This process also changes the nutrient profile of the fruit. As the banana ripens, the levels of C and fiber decrease, while the levels of antioxidants increase.

🍌Despite the decrease in vitamin C and , ripe bananas are still a healthy choice. They contain higher levels of , which have been linked to a reduced risk of chronic diseases such as heart disease and cancer. Antioxidants are also beneficial for promoting healthy and reducing .

🍌On the other hand, hard bananas contain more resistant starch, which is a type of dietary fiber that resists digestion in the small intestine and reaches the large intestine intact. There, it serves as food for beneficial gut bacteria, which can improve digestive health and support a healthy immune system.

🍌In terms of glycemic index, hard bananas have a lower index than ripe bananas, meaning that they cause a slower and steadier rise in blood sugar levels. This can be beneficial for people with diabetes or those trying to manage their blood sugar levels.

🍌In conclusion, both ripe and hard have their own unique health benefits. Ripe bananas are higher in antioxidants, while hard bananas contain more resistant starch. Therefore, it is recommended to consume both ripe and hard bananas as part of a healthy .

Edema means swelling caused by fluid in body's tissues.

It usually occurs in the feet, ankles and legs, but it can involve entire body: tissues noticeably swell systematically (every morning, in the evening), the skin does not immediately straighten out when pressed, difficult to wear shoes, put on a ring.

Top 9 causes of edema:

1. Dehydration - the body compensatory retains fluid in the tissues in order to meet its needs

2. Excess or deficiency of protein in the diet

3. Excess carbohydrates in the diet

4. Excessive consumption of salt

5. Nutrient deficiencies (vitamin C, potassium, amino acids-arginine, ornithine)

6. Cardiovascular disease

7. Lymphatic system disturbances

8. Kidney disorders

9. Hormonal imbalances

For the step-by-step instructions to prevent edema swipe the post ☝️

This chia seeds pudding with strawberries is not only delicious but also packed with some serious health benefits! It's like a party in your mouth and a wellness boost for your body!🍓

✅ Promotes healthy skin: chia seeds are packed with antioxidants, which help protect the skin from damage caused by free radicals. Additionally, strawberries are high in vitamin C, which is essential for collagen production, a protein that keeps skin firm and smooth.

✅ Enhances skin moisture: chia seeds are also rich in omega-3 fatty acids, which can help improve skin hydration and maintain its natural barrier function. This can help prevent dryness, irritation, and other skin issues.

✅ Boosts hair health: chia seeds are an excellent source of protein, which is crucial for hair growth and strength. They are also rich in biotin, a B-vitamin that helps promote healthy hair, skin, and nails.

✅ Prevents hair damage: strawberries contain ellagic acid, a powerful antioxidant that can help protect hair from damage caused by UV radiation and other environmental stressors.

In short, this dessert is the perfect combination of flavor and function. So, go ahead and indulge in a bowl of chia seeds pudding with strawberries - your taste buds and your body will thank you for it!❤️

How to prepare the skin for safe tanning?☀️

1️⃣ vitamin A (retinol from cod liver oil-the most bioavailable form of vitamin A) for 2-4 weeks will provide an even tan and protect cells from ultraviolet radiation; for better absorption-with C and E vitamins. Smokers should skip this step as they are not allowed any vitamin A supplements.

2️⃣ vitamin D (1000 IU per day, in the morning); with D vitamin deficiency, the skin is prone to an allergic reactions to the sun.

3️⃣ selenium (2 Brazil nuts per day or 50 mcg), helps to protect cell membranes against UV damage, inflammation and pigmentation.

4️⃣ omega-3 (1000 mg per day), protects the skin from dryness, has anti-inflammatory properties. Here is how to choose omega-3:


✅ The course is 2-4 weeks, at least 3 weeks prior active tanning.

❌ DO NOT SUNBATH from 11AM to 3PM during greatest solar activity.

Dark chocolate is by far healthier that milk chocolate, containing in just 3 pieces about 56% of , 43% of , 17% of (perfect 😜) and 4g of fiber for slower blood glucose spike.

Enjoy it in moderation with optimal portion of 30g (3 pieces) 🤎

Here are the calorie counts for the most popular cuts of chicken 🍗🐓🐔

Chicken comes in many cuts, including breasts, thighs, wings, and drumsticks. Each cut contains a different number of calories and a different proportion of protein to fat.

In this Holy Month of Ramadan may you be blessed with good health, happiness, peace and prosperity, now and throughout the coming year.
Have a Blessed Ramadan!

Strawberries are a small berries, but very valuable in terms of vitamins🍓

✅ It has more vitamin C and less sugar than lemons🍋

✅ If you suffer from insomnia-eat a cup of strawberries before bed, you receive bromine, which makes it easier to fall asleep😴

✅ Strawberries whiten teeth better and more effectively than special toothpastes🫦

✅ It is a safe and natural antidepressant. Eating 200-250 grams of fresh strawberries daily can strengthen the nervous system👼

✅ Strawberries have the properties of aspirin; help with headaches and are considered natural painkiller💊

⭕️ The brighter the berry, the more vitamins it contains.

Upgrade your breakfast with this Fluffy Soufflé Omelette recipe.

Each bite is filled with rich flavor that melts in your mouth and tastes like a fluffy cloud! Meanwhile loaded with protein and can be eaten at night. It is very gentle for the stomach, ideal for those who have gastritis, stomach ulcers and even postoperative care.

Each portion (215g) has about 244 Cal
17g fat
6g carbs
15g protein

Full recipe in profile highlights «recipes»

🤍
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Unlike many biological stimuli, you don’t adapt to dehydration. You must replenish those lost fluids.

For every kilogram of body weight, ingest 30-40 ml of water.

You have to drink more if:
-it’s warmer
-the air is drier
-you’ve eaten something salty
-you’ve drunk alcohol or coffee
-you’ve been exercising

You are less thirsty when:
-it’s cooler
-it’s humid

Remember, that if you are dehydrated-your body will supply water to VITAL ORGANS, such as the brain, heart and kidneys, NOT your hair and skin.

So as each hair shaft is made up of ¼ of water, dehydration causes the shaft to become weak and fragile. It leads to split ends, breakages and, eventually, baldness.

By drinking water you flush out toxins, increase elasticity in the skin, balance the oil and water content on the skin. When the skin looks puffy, it is actually retaining water to protect you from dehydration. This occurs when you don’t drink enough water. Staying hydrated will reduce swelling and puffiness in your face.

HOW DO YOU KNOW IF YOU ARE DRINKING ENOUGH WATER?

Just ask your body! If you drink a glass of water and urinate within an hour, this would mean you are well hydrated. But if you drink water and your body keeps most of it, then your water balance is running low.

Stay hydrated! 🤍

Water makes up over half (55-60%) of who we are💦

If you are 90 kg male-you are about 54kg of water🧍🏻‍♂️
If you are 59 kg female-you are about 33kg of water🧍🏻‍♀️

Losing even a small amounts of water without replenishing it will result in such consequences:

1%-reduced aerobic endurance and impair cognitive performance

3%- reduced muscular endurance, burning thirst, absent-mindedness, loss of appetite

4%-reduced muscle strength and motor skills, heat cramps, flushing of the skin, irritability, rise in body temperature, exhaustion, decrease of urine volume but increase in its concentration

5%- heat exhaustion, cramping, fatigue, reduced mental capacity, headache, feeling feverish

10-20%-death

Happy Woman’s Day! 🌸

Don’t ever trade your identity for kilos or centimeters! Be best and healthiest version of yourself!

Lets celebrate the beauty, grace and strength of every woman all around the world!

💕
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Double tap if you agree!

Why read labels at all?

Put ❤️ and keep reading!

We are all sure that the law prohibits manufacturers from adding poisonous substances or establishes the maximum allowable level of an in a food product. But…

The law does not assess the time span of a persons consumption of a particular ingredient.

For example, E102. It is a food commonly found in sodas and sweets; its use is permitted by law. You drink one bottle of soda and get a "daily dose." Drink the second-and you exceed safe level.

In particular, tartrazine (E 102) is a synthetic dye. Studies confirm its effect on children's hyperactivity and increased anxiety.

🚫Other dangerous :
E 102, E 122, E 124, E 131, E 104, E 110, E 129, E 132 used in sodas and sweets that children love so much. Provoke asthma attacks, allergies and hyperactivity.

❌Strictly prohibited and banned in many countries:

▪️E107 (Yellow 2G)-in mayonnaise, chocolate, sweets, candies, baked goods, soft drinks-leads to irritability, infertility, brain damage, hyperactivity ( )

▪️E-152 (coal)-in the production of cheeses, confectionery products-provokes hyperactivity in children, asthma attacks in asthmatics and allergic reactions in people prone to allergies

▪️E128 (Red 2G)-used as a synthetic coloring agent in meat (sausages and hamburgers) and drink products-mutagenic, could trigger cancer and has been known to cause anaemia due to the production of aniline

▪️E216 (propylparaben)-in soft drinks, alcoholic drinks, baked goods and medicines-cause allergic reactions such as a skin rash and exceptionally bronchospasm (breathlessness)

▪️E217 (sodium salt of propylparaben)-very common in supplements, meat products (especially pork), in hamburgers, burritos, pizzas-infertility, developmental issues, cancer, violently allergic reactions, hormonal disruption

Do you hate any liver foods as I do? So this recipe is just for you! I guarantee that all your family and even picky kids will love it!

This silky-smooth pâté is inexpensive and simple to make 🧫 The chicken livers are briefly simmered in water with aromatics before they're blended with butter in a food processor. If you have the opportunity to choose, shop for paler chicken livers; they tend to have a mellower, richer flavor than deep-red ones. Full recipe is available in profile highlights “recipes”

As you can see from the diagram above, 100g of pate covers your daily need for such an important elements like iron, folate, vitamin A and B group (prevention of early gray hair, skin elasticity and even color).

For better absorption of iron and B vitamins follow these recommendations:

- eat pate for breakfast, combining with grapes, pickles, radish, celery sticks, dill, bell pepper and figs 🫑🌶️🥒🍇

-foods such as chocolate, dairy products and cheeses, turmeric, pumpkin seeds and sesame seeds do not combine well with iron and B vitamins and interfere with their absorption 🍫🍬🧀

-cocoa, tea and coffee should also be drunk 1.5-2 hours after breakfast, as they reduce iron absorption by 62% ☕️🍵🥂

Bon appetite! 🫶

Chicken liver is one of the most nutrient-dense foods on the planet 🌎

People often look for 🥚 and fillets 🐓 for protein, vitamins and minerals, but liver can surpasses them all in terms of nutrient content ⚖️

Here are the nutrients found in only 100g of chicken liver:

690% vitamin В12-formation of red blood cells and DNA, brain function 🧠

366% vitamin A-vision, immunity and reproduction 👁️

150% folate-cell growth and formation of DNA 🧬

140% vitamin B2-weight loss, turns food into energy ⚡️

124% vitamin B1-anti acne, regeneration of collagen 🧴

113% iron-skin glow, energy boost 🩸

100% selenium -hair growth, preventing premature grey hairs 👩‍🦰

70% vitamin B6-aiding synthesis of amino acids, skin elasticity 🧫

60% vitamin B3-prevent water loss and retain skin’s moisture content 💧

56% copper-regenerating new hair growth 🧑‍🦰

It’s low in calories and rich in high quality protein, all while containing an incredible amount of vital nutrients.

Another example of willpower and discipline! 🧠💪

The client strictly followed the meal protocol and recommendations for 16 weeks.

result:-20,3 kg in 16 weeks

was 78,1 kg
now 57,8 kg

38 y.o
height 164 cm
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As promised, I analyzed the ingredients of the shampoos that you sent me earlier👩‍🔬🧴

As it turned out, the more popular the brand, the more hazardous substances at the top of the list of ingredients🧪

Those ingredients that are at the beginning of the list are the base of shampoo; those at the end are in tiny concentrations 📉

❌ If sulphates, silicones, etc come first and at the end is bunch of plant extracts, this means that there may be a drop of those extracts in the bottle💧

✅ Choose shampoos without red ingredients, or at least with a minimum of them and at the end of the list🩸

Shampoos from were a pleasant surprise, they have some products with an almost perfect composition✅

I hope this info will be helpful for you and next time you’re choosing shampoo you’ll be chemist yourself and do best choice based on science! 👩‍🔬😘🤍

While the shampoos are designed to clean our hair, that doesn’t necessarily mean the products themselves are «clean»🤷‍♀️

Often they are loaded with chemicals that can disrupt hormones and lead to reproductive disorders, thyroid disease, asthma and cancers.

Here are some ingredients you better to avoid:

❌Sulfates
Sodium laureth sulfate is used as a car wash, to clean jet engines, in fire extinguishers and main ingredient in shampoos, shover gels and even tooth pastes!🤦🏼‍♀️ It can lead to hair loss, eye disease, hormonal dysfunction and kidney damage.

🚫These are the main to avoid:
Ammonium Lauryl Sulfate, Sodium Laureth Sulfate ( ), and Sodium Lauryl Sulfate ( )

✅Safer alternatives:
sodium lauryl sulfoacetate
sodium cocoyl glycinate
sodium coco sulfate
disodium / sodium cocoyl glutamate
decyl glucoside
lauryl glucoside

❌Mineral oil
Its a heavily processed product and if the petroleum is not highly refined, it contains polycyclic aromatic hydrocarbons (PAHs), which are carcinogenic (causing cancer).

❌Parabens
They disrupt natural hormone balance, cause skin irritation, affect reproductive health and cause neurotoxicity.
Avoid: butylparaben, ethylparaben, and methylparaben.

❌Triclosan
Hormonal disruptor, leads to infertility, fetal harm, immune system issues, loss or gain, , uncontrolled cellular , and .

❌Formaldehyde
Can be absorbed through causing toxicity, affect or cause and linked to cancer.
Avoid: quaternium-15

❌Retinyl Palmitate
Cause a list of issues, including peeling, scaling, itching, burning, and , linked to cancer, reproductive problems and .

❌Synthetic Fragrances and Colors
The word “fragrance” is a loophole manufacturers use to avoid listing chemicals and whatever else was used to create the .
Look for the terms FD&C or D&C combined with a number to avoid.

❌Dimethicone
Block out moisture, stop the flow to your hair and create an abundance of residue and dirt that can clog your . Scientists didn’t decide yet- or not!

Read ingredients and be safe! 🤍

On the eve of February 14, I brought you an interesting study about an ❤️!

Scientists somehow decided to study the composition of 🍉 and found something unexpected🤭.

It turns out that in addition to such useful nutrients as 🍅 and -carotene 🥕, there is also a substance that can relax blood vessels like **ra! It's called .

When watermelon is consumed, citrulline is converted to by certain enzymes.

Arginine increases nitric oxide levels, which relaxes blood vessels, the same main effect as Vi**ra for treating erectile dysfunction and perhaps even preventing it.

Happy Valentines Day! ❤️
=viagra

This healthy salmon frittata is the perfect breakfast🍲, loaded with super powerful antioxidants-broccoli 🥦 and cauliflower, rich in vitamin C (green pepper 🫑) and high in protein and fiber! Takes just 15 minutes and is sure to impress.

A portion (350g) will provide 258 calories and cover you with:
145% of vitamin C
120% of vitamin B12
77% of vitamin B6
50% of vitamin D
50% of vitamin K
from your daily vitamin needs

RDA-recommended daily allowance, levels of vitamins and minerals intake to meet the needs of average person.

Detailed recipe in profile highlighting “recipes”

🤍

Calories in popular bread per piece 🫓🥖🍞

Remember, bread doesn't have to be low calorie! You can gain weight by eating brown, markouk and other healthy bread, just as you can lose weight by eating white bread.

Moderation is the key for a well balanced and healthy diet! 💚

Under the 2023/5 regulation of 3 January 2023 the European Commission gave the green light to have powder of Acheta domesticus (house cricket) 🦗 as a food ingredient in a number of food products for the general population.

To be used in
-multigrain bread and rolls
-crackers and breadsticks
-cereal bars
-dry pre-mixes for baked products
-biscuits
-dry stuffed & non-stuffed pasta products
-sauces
-processed potato products
-legume and vegetable based dishes
-pizza
-pasta based products
-whey powder
-meat analogues
-soups and soup concentrates or powders
-maize flour based snacks
-beer like beverages
-chocolate confectionary
-nuts and oilseeds
-snacks other than chips
-meat preparations,

which is like saying almost everywhere!

What is your opinion on this? Would you like or have you tried eating insects? 🐛🪳🦗

https://food.ec.europa.eu/safety/novel-food/authorisations/approval-insect-novel-food_en

https://genv.org/insects-on-the-menu/

Minimum soaking time for nuts, seeds and grains 💦🌰🌱🌾

We soak them to get rid of anti nutrients, the compounds which impair absorption of iron, zinc, calcium, magnesium and inhibit the absorption of protein.

Best oils for frying 🍳🥘🎛️

In the last post, we sorted out which oils should not be in the kitchen at all.

Today let's look at what oils you can fry.

The maximum temperature that can be obtained on the stove is 200C:

- frying in a pan 120-160C 🍳
- deep-frying 160-180С 🍟
- baking in the oven 180-200C 🎛️

When choosing an oil for frying, you have to know the oil's smoke point - this is the temperature 🌡️ at which the oil begins to break down and release carcinogens. The higher it is, the better the oil is for frying.

❌ The longer the oil heats up, the lower the smoke point drops. Reuse of oil is not allowed!

🚫What oils should not be used for frying?

1️⃣ margarine contains trans fats that damage the heart and blood vessels;

2️⃣ butter has a low smoke point, contains 70-82% of fat, the rest is impurities (milk proteins and sugar). When heated, sugar and proteins are oxidized to carcinogens;

3️⃣ unrefined vegetable oils (sunflower, canola, safflower, soybean) have a smoke point below 160C when heated; become toxic.

To reduce health risks while cooking, I recommend to shorten the frying time and bring the meal to readiness by stewing under the lid.

Healthy eating! 🤍