Nutrition is the area where the most serious errors are made. Modern people eat in an unhealthy way, stupidly and much. So, because of this, one person of two suffers from excess weight (exceeding 10% over normal weight).

I like to think that lately we become increasingly aware of the importance of healthy nutrition, because of the importance given to the statistics which shows that over 30% of obese die from liver disease or diabetes.

In order not to give up the little delights of life, I present below 2 healthy cookies recipes:



Peanut butter cookies. The simplest biscuit, prepared only with three ingredients for 17 cookies:

Ingredients:

-         250g peanut butter
-         8 tablespoons of sugar
-         1 egg
-         few brown sugar for decoration

Preparation:

1.Mix all ingredients except the brown sugar. Cover the dish with some foil and put it in the refrigerator at least 30 minutes.
2.Of dough, make some balls like ping-pong balls and put them on the tray covered with baking paper; leave some distance between them.
3.Press the balls with a fork to give a disk form and then press with the fork in the opposite direction to have boxes model; soak the fork in water after each cookie shape.
4.Sprinkle the brown sugar on top and put the tray in the oven at 160C for 20 minutes. Cookies will be a little soft when they are ready so you better leave them in the tray until they are cold;



Chocolate cookies. These cookies are prepared with a minimum of effort and are very tasty and soft.

Ingredients for 40 cookies:

-         115 g butter
-         100 g white sugar
-         100 g brown sugar
-         1 egg
-         ½ teaspoon baking powder
-         1 vanilla essence
-         175 g flour
-         150 g chocolate flakes

Preparation:

1.Rub the butter with the sugar, very good.
2.Add the egg then the vanilla and the baking powder and mix them.
3.Add flour and mix it good until homogenize and after this put the chocolate flakes.
4.Cover a tray with baking paper and then with a teaspoon, make little balls in it; make sure you leave some space between each of them. There’s no need to make them perfect, because they will spread on the tray, once they begin to bake.
5.Cook them at 170C for about 20 minutes. The cookies will be a little soft in the middle and rough only on the edges. Even if you are tempted to leave them longer in the oven because you think they are too soft, do not do this mistake. 6.Take them out on a wide plate in a single layer and let them until they are cold; they will harden

“We are what we eat” is an old expression back in the current, more often seen lately. In addition to that the famous French gastronome from 19^th century, Jean Anthelme Brillat-Savarin launched the dictum “Tell me what you eat to tell who you are”.

Our nutrition says a lot about where we live, about the traditions, economics, environmental status, social status, degree of civilization, etc. Moreover, emotional state (especially negative emotions), is a major determinant for the type of food we choose.

Healthy choice meals and sport is the key to a healthy life. They will create a state of energy, reducing the risk of diseases such as hypertension, diabetes, osteoporosis, cholesterol, and some types of cancer. You can choose your own healthy food and so you can decide what do you eat and what you will exclude.



Healthy diet is the easiest way to protect your long term health. Here are the benefits of healthy choice meals:

-         Gives you the necessary nutrients, so your body does not suffer from lack of certain substances.

-         It prevents and treats certain diseases such as cancer and cardiovascular disease. It also eases the symptoms of diseases such as diabetes and hypertension.

-         It helps you enjoy life. If your body gets all the nutrients it needs, you will not miss the energy and you will be able to enjoy all moments.

-         Keep a beautiful silhouette

How can you have a healthy nutrition? It’s simple.You have to eat the right food at the right time. Here are some tips:

-         Do not skip meals, especially don’t skip breakfast. Make a plan of meals and of daily snacks, depending on your activities over says, so there’s always time for three meals and two snacks.

-         Learn simple ways to prepare food. Healthy eating does not mean to cook all sorts of complicated and difficult meals. Choose the easiest way to cook and whenever possible, choose raw foods: salads,fruits.

-         Avoid refined sugar. In the afternoon if you feel tired and infirm, appeals to fruit, vegetables which are high-protein snacks, and not at the candy which clears your body energy.

-         Listen to your body. Eat as much as your body requires. When you feel you had enough, get up from the table.



Daily diet should contain:

-         Cereals. Wheat, rice, oats, corn, they all assures you the necessary of carbohydrates. Whole grains are much healthier and richer in nutrients than refined ones.

-         Vegetables. Choose the ones with a strong color. The more colorful it is, the more vitamins, minerals, and antioxidants it contains. Great choices are also broccoli, sweet potatoes, garden salad. If you can’t actually eat them, prepare a juice of them.

-         Fruit. You can eat them in several ways: raw, canned, in compotes, dried, in salads. Beside the most common fruits (bananas, apples, peaches), try to eat also mangoes, papayas, avocados, melon.

-         Milk and milk products, preferably those with a low-fat. Some experts even recommend replacing the milk that can contain more saturated fat with calcium supplements.

-         Meat. This group contains also fish, chicken, eggs. Doctors advice us to give up at red meat (pork and beef) because it contains saturated fat.

-         Fat, which the body absorbs from the oil. The most recommended are corn oil and olive oil. The inhabitants of Mediterranean countries have a healthier and longer life due to the consumption of olive oil. In Italy and Greece, many people drink before breakfast, olive oil. This one contains omega-3 fatty acids, which protect your heart, but also antioxidants that prevent cancer.

We live in the century of speed and therefore we feel that we have no time for eating. Often we choose compromise solutions (skip breakfast, lunch at a fast food dinner when we remember late in the afternoon) because we believe that a healthy menu is very hard to prepare. These are just ideas that should be replaced with healthy and tasty daily meals. You must realize that health is extremely important and how we feed ourselves says a lot about us.



It is good to know as much information as possible about nutrition, which is very useful when you plan on eating healthy. This helps us understand better our body and needs so you do not go around the pitfalls of a wrong diet. If you do not have the time or inspiration, you must know that delicious and healthy recipes are not a myth and there are a few lunch ideas that will not take too much time out of your already established program.

Your healthy lunch ideas can be selected and planned depending on how much time you have available and, of course, the places where you can eat. The custom of eating in town is not very healthy, but with little willingness on your part you can turn it into one healthy and nutritious habit. If you think you will resist temptation and you do not want to have lunch in town it is even better. You can order a salad or you can even take home a delicious lunch that you saturate until dinner time. Lunch time should be organized so that you also have a moment of relaxation for yourself.

If you wish to avoid gaining weight or losing time, you might have the tendency to skip lunch. That is one of the biggest mistake a woman can do in terms of nutrition. If you skip lunch, until evening hunger will increase and you will fall pretty easy to temptations and of course eating after a certain hour has its effects on your body and weight. Soups are an ideal choice for a nutritious and delicious lunch. After a breakfast of cold appetizers your stomach needs something hot.

Soups can be found in various forms and in many ways: soup with meat-cream soups, vegetable soups. They are all an ideal choice for hydrating your body. In addition, a benefit would also be that they are usually served warm and this helps us face the period of low temperatures of autumn. You should also try tuna sandwiches, chicken, ham, boiled or stewed beef; you can add tomatoes, cucumbers or cheese. Try to exclude from your menu sauces containing unhealthy ingredients in their composition.

Fish, chicken or grilled vegetables are also great alternatives for your lunch. Spaghetti with tomato sauce or with vegetables, vegetables cooked in steam: broccoli, potatoes, peas, beans, beans, eggplant, zucchini, mushrooms or rice are also highly recommended by nutritionists. Of course, if you want a healthy lunch idea you can also try some salads.

Substitute fat dressings with olive oil, lemon or lime, sauces made out of cheese. Salads can be found in various forms but you should choose the ones made of vegetables with feta cheese, chicken, turkey or pasta. If you want a different lunch, one more exotic, you can opt for seafood, couscous or Chinese food. Desert can consist of fresh fruit, fruit salad and yogurt with fruit. I hope I could make you quit at least a few of your unhealthy habits at lunch.