Healthy food choices and exercise are the key to a long, careless life. They will induce a state of welfare and energy and will reduce the risk of high blood pressure, diabetes, osteoporosis, high cholesterol and cancer. You can set your own healthy food choices and decide what you want to eat and what you want to get out from your daily menu. This is in fact the easiest way for you to hold on to a good health for a very long time.



The advantages of healthy food choices are: they give you all the substances you need in order to have all the vitamins your body needs to have, they prevent and cure diseases like cancer and cardiovascular diseases, they give you a lot of energy, and they keep you fit. The secret of a healthy body weight is the lack of cuisine excess.

But how can you be sure that you have a healthy diet? The secret is timing: you have to eat the proper food in the proper time of the day. Eat cereals, especially low grain, and always choose the most colored vegetables you can find, because they are rich in vitamins and antioxidants. I also suggest that you squeeze in broccoli, sweet potatoes, salad, and if you can not eat the raw fruit or vegetable, make a fresh juice out of it. Eat a lot of fruits, preferably fresh or canned and also include in your fruit list exotic fruits like papaya, mango and avocado. Do not avoid diary products, especially the ones with a low fat content.

Do not forget about meat, I strongly recommend the white meat (chicken, fish) gave against red meat, like pork or beef, which contains unsaturated fats. Do not avoid all fat types; the body needs to be able to extract fat from the oil you ingest. The best oil types are olive oil and corn oil. It is known that people living by the Mediterranean Sea, the land of the olive trees, live a longer and healthier life, and they say that they use to drink a small glass of olive oil every day before breakfast.



One big mistake that most people do is skipping breakfast because we are in a hurry, or because we prefer to sleep half an hour more or simply because we can not eat that early in the morning. Our bodies starve during the night, so, if we do not feed them breakfast, our sugar blood level will lower a lot, so we will feel the urge to eat something sweet to counterbalance the lack of food. And if we will not eat a big fat juicy donut, then our next meal will be very large, for sure. And this kind of behavior can cause indigestion or even ulcer.

I have been thinking lately of starting to eat more healthy, not only to lose weight, but to feel better, and to try and eat “by the book” so I made up a seven day healthy food list, and after trying this menu for a week I lost about 3 kilograms, although I felt I have been eating more than before. Above is my menu for that week:



Try and keep this healthy food list for a week do a weight check before and do it after, too. You will be surprised to see that you have lost weight, although, as you can see for yourself, this is not a starve to death menu.



It is very important for everyone to become aware of the necessity of eating healthy. There are all sorts of aliments which can be considered in this respect and everyone of us should be willing to pay more attention to what kind of food he/she consumes.



Every person can decide his/her own diet to follow and in this way everyone can become healthier by paying more attention to the type of aliments that he/she consumes in a way in which it might not seem too difficult by not choosing to follow too difficult diets.



It is not necessary to starve yourself in order to lose weight and neither is it recommended as this can lead to illness. By choosing the proper diet everyone can succeed in living healthier by eating healthier. There are numerous ways in which a healthy food list can be established by us and we should all at least take this idea into account.

Nowadays we can not longer trust the products which we can find on the market because the already made food which is no longer healthy for us and that is one reason why is important to have some eating healthy recipes . This type of recipes are not very hard to cook, it is just a matter to find what are the healthy recipes for us . The eating healthy recipes are various but in this article there will be presented two such recipes .

The first recipe is the stuffed chicken thighs braised in tomato sauce . For the chicken you need : 1 cup frozen spinach, 1 cup breadcrumbs, circa 200 grams fresh chicken livers chopped, ½ cup grated parmesan, 1 egg beaten with fennel founds, 2 spoons chopped shallots, 1 spoon chopped garlic, 2 teaspoons fresh thyme, freshly ground pepper and salt to taste, 10 boneless, skinless chicken thighs, 2 spoons olive oil . For the sauce you need : 2 cups chopped onion, ½ cup chopped carrot, 12 cup fennel bulb sliced, ¼ chopped shallot, 2 spoons minced garlic, 1 cup dry white wine, 3 cups reduced sodium chicken broth, 1 can tomatoes, 2 spoons fresh basil, some thyme, salt and freshly ground pepper, circa ½ teaspoon of each of them .For the chicken : first of all in bowl mix the spinach, breadcrumbs, chicken livers, parmesan, egg, fennel fronds, 2 spoons shallot, 1 spoon garlic, thyme, pepper and salt . Then let it rest in the fridge for circa 30 minutes . Take the chicken thighs and fill then with the mixture and then roll them and close them with 2 kitchen strings .

In the end sprinkle some salt and pepper on them . In a pan heat the oil and cook them for circa 10 minutes and then let them on a plate . To prepare the cause you have to add in the pan the onion, carrot, fennel, shallot and garlic . Then for after 5 minutes, then add white wine, then add the broth, tomatoes, basil, thyme and then the chicken thighs . Then let them cook for over 35 minutes . Then take thighs over and keep them warm, then let the sauce and to thick a little more , add salt and pepper and then serve the chicken with the sauce .

The other recipe is the toasted pita and bean salad . You need 2 pita breads cut, 2 cloves garlic minced, salt, 2 spoons lemon juice, 2 spoons toasted cumin seeds, 3 spoons olive oil, freshly ground pepper, 2 cups cooked pinto beans, 1 cup tomatoes, ½ cucumber sliced, 1 cup sliced romaine lettuce, 1 cup crumbled feta cheese, 3 spoons fresh parsley and 3 spoons fresh mint . Preheat the oven . Then place the pitas on a baking sheet and cook them for circa 7 minutes . Then make a paste out of the garlic and salt . On them add lemon juice, cumin, oil, pepper and make a thick sauce . Then in a bowl add the beans, tomatoes, cucumber, pita, lettuce, feta, parsley, mint and on top of them the sauce .

When it comes to our health, it is important to take care of all the details of our health and that includes also eating and this means that we can do make a list of healthy food . The list of healthy food can be filled with different recipes of foods which are healthy, which are not difficult to prepare and which are also ready in a very quick period of time . Here you can see detailed some recipes which you should learn to make and you should eat because are very healthy .

The first recipe is the penne with vodka sauce and capicola . The ingredients are : 400 grams whole wheat penne, 1 piece capicola sliced, 1 onion chopped, 3 cloves garlic, ½ cup vodka, 1 can tomatoes which are crushed, ¼ half and half, 2 teaspoons Worcestershire sauce, ¼ teaspoon crushed red pepper, ¼ chopped fresh basil and freshly ground pepper and salt to taste . The first step is to take a pot , fill it with water and put it to boil . When it has boiled, add the penne and cook them for circa 10 minutes . Meanwhile, in a pan add the capicola and cook it till is crisp and golden for 4 minutes and then let it aside .

Then add in the pan the onion, garlic and cook them till they are a little soft . Then increase the heat bring them to a boil point then add the tomatoes, half and half,  Worcestershire sauce and the red pepper, also pepper and salt to taste and let the sauce to become thick for circa 10 minutes . Then drain the pasta, add them on a plate and then add on the top of them the sauce and before serving add also the capicola, basil and also a little more pepper for taste and garnish .

The other recipe is the Spanish tortilla . For it you need the ingredients : 3 teaspoons olive oil, 1 onion sliced, 1 cup precooked red potatoes, 1 spoon chopped fresh thyme, ½ teaspoon smoked paprika, 6 eggs, 4 egg whites, ½ cup shredded jack cheese, 3 cups baby spinach chopped, salt and freshly ground pepper to taste . First of all in a pan heat 2 teaspoons of olive oil . Then add the onion and cook it for circa 4 minutes . Then add the potatoes, thyme and paprika and cook them for circa 2 minutes more . In a bowl add the eggs, egg white and then add the potatoes mixture in the eggs, then add the cheese, spinach, salt and pepper and mix them well . Then in a pan heat the remaining oil and add in the egg mixture, cover them and let it cook for 5 minutes . Then with the help of a spatula and turn the tortilla on the other side and cook it also on the other part . And then you can serve it warm or cold .

Food is one of the most important factors that can also influence our state of health and also our general well-being . So because of the aliments that are found on the market which are very unhealthy and also because of already made foods that are on the market and which are full of many bad substances that are bad for our health we can get ill. So it is important to eat healthy foods in order to maintain our health in normal and good parameters . Healthy foods are not so difficult to prepare, the recipes are pretty easy to be made as it is just a matter of proper aliments being included in these recipes .

Such a healthy recipe is the tarragon chicken . The ingredients are : 4 boneless, skinless, chicken breasts, salt and freshly ground pepper to taste, 3 teaspoons olive oil, ¼ cup chopped shallots, ½ cup reduced sodium chicken broth, ½ cup dry wine, 1 spoon Dijon mustard, 1 spoon reduced fat sour cream, 1 spoons chopped fresh oregano . First of all, take the chicken and sprinkle salt and pepper on all sides . Then in a pan heat circa 1 and ½ teaspoons oil and add the chicken and cook it till it is no longer pink and it gets a golden brown crust . Then put it on plate and cover it with a foil . Then reduce the heat, add the remaining oil and after it’s all heated add the shallots and cook them for about 3 minutes . Then you can add the chicken broth and bring them to a simmer . Let it cook till it is reduced . Then add the chicken in the pan and set the heat to a lower level . Cook them together for circa 4 minutes and they take the chicken and place it on a warm plate ; in the sauce add the mustard, sour cream and tarragon, add salt and pepper to taste and in the end serve the chicken with sauce on top .

Other recipe is fresh herb and lemon bulgur pilaf . For it the necessary ingredients are : 2 spoons olive oil, 2 cups of chopped onion, 1 clove garlic, 1 and ½ cups of bulgur, ½ teaspoons turmeric and the same quantity of ground cumin, 2 cups of vegetable broth or reduced sodium chicken broth, 1 and ½ cups of chopped carrot, 2 teaspoons grated fresh ginger, salt to taste, ½ cup chopped walnuts, ¼ cup fresh dill, and same quantity also fresh mint, parsley, 3 spoons lemon juice . In a pan add the oil and add the onion and let it cook till is golden then add the garlic, bulgur, turmeric, cumin and cook them for a couple of minutes . Then add the broth, ginger, salt and bring it to a boil . Then cover and let it cook for 15 minutes .

Then remove it from the heat, let it rest for circa 5minutes and then add dill, mint, parsley, lemon juice and serve it with walnuts on top .

The health is one of the major problems nowadays because many people no longer eat healthy and because of the fact that we are what we eat, we can have some problems due to  bad eating habits that we have . Because of them this article wants to propose some eating healthy foods recipes and also you can see that they are not hard to prepare and also they do not take too much time . Eating healthy foods is very important if we want to maintain our health and not to have health problems .

The first recipe is the cornmeal crusted chicken with pepian sauce . For it you need the following ingredients : 4 tomatillos rinsed, ¼ cup chopped onion, 4 spoons pepitas, 3 spoons chopped fresh cilantro, 1 clove garlic, ½ cup reduced sodium chicken broth, little salt, 2 spoons reduced fat sour cream, 4 boneless and skinless chicken breasts trimmed, 1 egg white, 2 spoons water, ½ cup yellow cornmeal and 3 teaspoons vegetable oil, better canola oil . First step is to put in a food processor the tomatillos, onion, 3 spoons pepitas, 2 spoons cilantro, garlic, broth and little salt and let them until there are smooth . Then put the mixture in saucepan and put it on medium heat and stir often and cook it till is reduced and this will take you about 12 to 15 minutes . And in the end will look as a thick pasta and after you have removed the pan from the heat you can add  the sour cream and then you can let it rest .

Meanwhile take a breast of chicken and place it into a plastic wrap and with a skillet make it flattened . Repeat the operation with the all four chicken breasts . Then in a bowl mix the egg white and water, then add the cornmeal and little salt in another bowl and then you take each breast you dredge it in egg white then in cornmeal and coat them well . Then in a pan heat little oil and cook per time 2 pieces of chicken breast and cook it for about 4 minutes per side . And then put the chicken breasts on a plate and then you can add some sauce on the chicken and also on top you can add 1 spoon pepitas and 1 spoon cilantro .

The other recipe is the salsa roasted salmon . For it you need : 1 tomato chopped, 1 onion chopped, 1 clove garlic chopped, 1 red pepper chopped, 1 teaspoon cider vinegar, little chili powder, some ground cumin and salt, 2 or 3 dashes hot salt and 2 pieces center cut salmon filled skinned . The first step is to preheat the oven . Then in a blender add the tomato, onion, garlic, red pepper, vinegar, chili powder, cumin, salt and the sauce to the food and smooth it well . Then on a pan place the salmon with the salsa on top and roasted it till the salmon is cooked through .

For parents, it is important to raise their children healthy and without problems and because of this thing there are numerous companies that are supposed to offer healthy aliments and food for children but because of all the junk food that exists on the market you cannot trust them . So it is much more important to organize a healthy eating and diet for kids that you prepare . Only in this way you can assure that the food of your children is healthy. In order to plan a healthy eating and diet for kids it is important to know some simple and easy ways to prepare recipes .

The firs recipe is the Japanese chicken scallion rice bowl . For it you need the following ingredients : 1 and ½ cup instant brown rice, 1 cup reduced sodium chicken broth, 1 and ½ spoon sugar,2 spoons reduced sodium soy sauce, 1 spoon mirin, 2 large egg whites, 1 large egg, 8 boneless, skinless chicken breasts cut in pieces, 6 scallions trimmed and sliced . Boil the instant brown rice in a dish containing water according to the package for about 10 minutes, then drain it and put it aside . Then in the sauce pan add the broth, sugar,  soy sauce and mirin. Cook it till it boils and reduce the heat to minimum . In a bowl add the egg whites and the rest  and mix them well . Afterwards add the chicken in the pan and then  the egg mixture but without stirring . Then add the scallions on top and cook it for about 3 minutes till the eggs firm up . Then divide the rice in soup bowls and add the mixture along with the chicken on top.

The other recipe is the Indian spiced chicken pitas . For it you need the following ingredients : ½ kg boneless, skinless chicken breasts trimmed, 1 and half teaspoon garam masala, little salt, 1 cup thinly sliced cucumber, 1 spoon chopped fresh cilantro, 2 teaspoons lemon juice, freshly ground pepper, 4 whole wheat pitas warmed, ¾ cup non fact plain yoghurt, 1 cup shredded romaine lettuce, 2  tomatoes sliced and ¼ cup red onion sliced . First preheat the grill and oil the grill rack . On the chicken add 1 teaspoon garam mala and salt . Then place the chicken on the grill and cook it until it is no longer pink in the middle, which means for about 5 minutes on each side .

Then transfer it to a plate and let it rest a little . Meanwhile in a bowl add the cucumber, yoghurt, cilantro, lemon juice, the remaining garam masala, salt and pepper and mix them well . Then slice the chicken in pieces . In the warm pitas make a pocket and add in it the chicken, the yoghurt sauce and season on it with how much you like slices of tomatoes, onion slices and also lettuce

Children have to have a diet based on healthy aliments in order to be able to develop beautifully, to grow strong and without health problems . The diet of children is one of the most important problems and it is important to assure them a healthy eating for children . This means that you have to pay attention to what they eat, not to allow them to eat all the junk food that is available on the market and also you can find and cook many recipes to keep them healthy . Healthy eating for children can be easily obtained through healthy recipes.

The first recipe is the almond crusted chicken fingers  For it you need the following ingredients : canola oil cooking spray, ½ cup sliced almonds, ¼ cup whole wheat flour, 1 and ½ teaspoon paprika, ½ teaspoon garlic powder, ½ teaspoon dry mustard, little salt, some freshly ground pepper, 1 and ½ teaspoon olive oil, 4 large egg whites, ½ kg chicken . First preheat the oven, take a pan and coot it with baking sheet and also cooking spray on top of it . Then in a food processor add almonds, flour, paprika, garlic powder, salt and pepper and let the food to be chopped until all the almonds are very thin chopped .

Till the end add some oil and then transfer the mixture in a bowl . In another bowl mix the egg whites and then take the chicken tenders and coat them in the egg mixture . Then coat them in the almond mixture and then place all the tenders on the pan that you have prepared and put it in the oven . Bake the chicken fingers until they are golden and crispy for circa 20 to 25 minutes .

Other recipe that children will love is the Sloppy Joes . For it you need the following ingredients : ½ kg lean ground beef, 1 large onion diced, 2 cups finely chopped mushrooms, 5 tomatoes diced, preferably plum tomatoes, ½ cup water, 2 spoons all purpose flour, ¼ cup cider vinegar, ¼ cup chili sauce, ¼ cup ketchup, and 8 whole wheat hamburger buns . In a large pan crumble the beef and cook it until it starts to sizzle for about 1 minute . Then add the onion and mushrooms and cook them and meanwhile break the meat with a spoon and cook everything until the vegetables are tender and all the moisture is reduced for about 10 minutes . Than you can add the tomatoes and flour ; make sure to stir it continuously after you have added the flour . Then you can start to add the water, vinegar and the chili sauce and you can also add some ketchup if you want to . Stir in often and bring it to a simmer . Then you can reduce the heat and not quitting to stir and let it cook until the sauce is thick for about 10 minutes . Then you place it on buns and you serve it warm .

If it is summer and you are on holiday and you have more time to attribute to your eating and health this article aims to propose you some healthy holiday eating recipes that will make your holiday even lovelier . Healthy holiday eating recipes are a way to make something good for your health and to enjoy the wide range of aliments available in this season . It is important to cook some recipes than can do some good to your health and to take advantage of all the time when you can eat healthy .

The first recipe is good substitute for burgers and it is a good summer recipe and it is named the yellow pepper relish .  For it you need the following ingredients : 3 cups water, 3 yellow bell peppers seeded, 2 medium onions peeled, 1/3 cups sugar, 1/3 cup cider vinegar, 1 and ½ spoons frozen pineapple juice concentrate, little salt 1 serrano chile or jalapeno pepper seeded and minced . In a saucepan add the water and let it boil . In a large bowl add the shredded peppers and onions but make sure to have also a large hole side of a box grater in the bowl . Make sure to cut all the remained pieces of onion .

Meanwhile take the boiling water from the heat, cover it and let it rest for about 10 minutes . And in a large colander drain for 4 minutes . In a large pan, add the shredded vegetables, sugar, vinegar, pineapple juice concentrate, salt and chile or jalapeno . Stir in the mixture well and bring it to a simmer at a high or medium heat . Then let the heat on low and cook it till is thick for about 30 minutes . If the mixture runs out of water or sauce, add circa 2 spoons of water . Serve the recipe it chilled after minimum 2 hours .

The other recipe is the Brazilian grilled flank steak . For it you need the following ingredients : For the steak you need : 6 cloves garlic minced, ½ small hot pepper minced, 2 teaspoons olive oil, little salt and 1 kg flank steak . For the salsa you need 1 can hearts of palm, drained, halved and sliced, 4 medium tomatoes chopped, ½ cup chopped red onion, ½ small hot chile minced, 2 spoons red wine vinegar and little salt . Prepare the steak first . In a bowl mix the garlic, hot pepper, oil and salt . On both sides of the steak rub well with the mixture .

For the salsa, in another bowl mix the hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt . Heat the grill and add the steak on the grill and cook it for about 4 to 6 minutes on each side . Then transfer it to a plate and make sure to keep it warm and cover it with a foil and let it rest for a couple of minutes . Then you can cut the steak into pieces and place them on plates and serve with the prepared salsa .

Turkey is one of the most healthiest aliments that we should include in our diet because it is a good meat and it does not contain many calories, fat or high levels of cholesterol . So in this article there are presented some healthy turkey meat loaf recipe and not only this but also a healthy turkey meat recipe .

The first one is the turkey mini meat loaves recipe . For it you need the following ingredients : ½ kg ground turkey, 1 medium zucchini shredded, 1 cup finely chopped onion, 1 cup finely chopped red bell pepper, 1/3 cup whole wheat couscous, 1 large egg beaten, 2 spoons Worcestershire sauce, 1 spoon Dijon mustard, ½ teaspoon freshly ground pepper, little salt and ¼ cup barbecue sauce . First of all preheat the oven and take a muffin pan and coat it with cooking spray . In a bowl add the turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire sauce, mustard, pepper and salt and mix with your hands . Then divide the mixture in equal parts in the muffin pan and spread barbecue sauce on top of each loaf . Bake the meatloaves until they are cooked through for about 25 minutes . Make sure to leave them in the pan for about 5 minutes before taking them out and transfer them on a plate .

The next recipe is the turkey tenderloin with whiskey cherry sauce . The ingredients are : 3 teaspoons olive oil, 1 kg turkey tenderloin, salt and freshly ground pepper, ½ cup chopped onion, 2 cloves garlic minced, a cup pitted and chopped fresh or frozen cherries, 1 cup cranberry juice , ¼ cup whiskey, 2 teaspoons chopped fresh thyme or dried, ½ teaspoons dry mustard and 2 teaspoons cornstarch . First of all preheat the oven . In a pan, a large on, heat 2 teaspoons of olive oil . Meanwhile season the turkey with salt and pepper and put it in the pan and cook it until is golden brown on each side for about 3 minutes . Then turn it over and transfer it to the oven.

The turkey just be roasted until it is no longer pink in the middle for about 15 to 20 minutes and then transfer it to a plate but cover it with a foil in order to maintain it warm . In another pan heat the other teaspoon of olive oil and add the onion and cook it for about 3 minutes . Add after the garlic for 1 minute, than the cherries, ¾ cup cranberry juice, whiskey, thyme, mustard and little salt . Cook it until is reduced to half for about 4 minutes . Take care to stir the mixture from time to time and do not let any browned bits and scrap them . Meanwhile the mixture is cooked , in a bowl, mix and stir well ¼ cup juice which has remained and with the cornstarch . Then near the end add the content of the bowl in the pan and leave all for about 1 minute till the sauce is thick . In the end serve the turkey with the sauce .