Elements Of Good Nutrition

You would think good nutrition is a mystery if you looked at the amount of information available about it. The truth is, there is no mystery involved in receiving the proper nutrients that your body needs. Why should you anyway care about getting the proper nutrients? 

Many people are under the misconception that the young have to eat healthy because they are growing. In fact, tissue and cells are constantly being renewed in both children and adults. The failure of these elements to repair themselves can result in diseases of lifelong misery or worse, death. To lower your risk of developing a disease, you need to follow three simple steps of good nutrition.

Proper Hydration

It is very simple. Your body needs water. Drinking lots of water will benefit you from head to toe. Water keeps your cells hydrated and flowing throughout your body. The benefits of drinking sufficient water are visible very quickly. Just a week of being hydrated and your skin will have a new glow. If you need to lose weight, water can help you achieve your goal. In many instances, people misinterpret thirst for hunger. Unless it's been a few hours since you have eaten, have a glass of water the next time you have hunger panes.

There are numerous guidelines on how much water you should drink. Consuming eight glasses of water each day is the most popular guideline. People have different needs. Your urine is a better indicator of how hydrated you are. When you are properly hydrated your urine is almost clear.

Eating Healthy

In addition to being hydrated, you need to eat a variety of foods. Say good bye to fat diets that restrict certain foods. The key to healthy eating is to eat in moderation and variety. Your food choices must include a large percentage from multifaceted carbohydrates, which is sufficient for energy. 

You should also consume several servings of fruits, vegetables, grains, and dairy every day. You should limit your servings of protein and fats to two or three servings in a day. By including all of these food groups in your diet, you are less likely to be hungry or have cravings for sweets and other non-nutritional foods.

Vitamin Supplementation

As long as you live in a country where food is abundant and produced safely, you should have no problem obtaining the amount of vitamins and minerals your body needs. However, food allergies, dislikes, and illness may prevent you from eating certain foods, resulting in an inadequacy of vitamins in your body. 

Some people, for example, are lactose intolerant and cannot consume dairy products. In these instances, supplementation should become a part of a plan for healthy nutrition. You don't need a prescription to purchase vitamins, but it is always advised that you consult your doctor to discuss your specific needs.

Article Source: EzineArticles.com

Choose The Right Foods For Weight Loss

If you are thinking about reducing your weight the first thing you think about doing is reducing the amount of food you eat. You have read articles about losing weight and understand that your weight has increased because you are ingesting more calories than your body is burning up. The simple remedy therefore is to reduce your food intake again and the weight will disappear. Although this is a fact cutting your intake of food is not easy.

If you have been used to eating a certain quantity of food the moment you cut down you will suffer from hunger pangs between meals. For the majority of people feeling permanently hungry is too much to cope with and they begin to let their diet slip. As a result their weight does not go down.

There is however ways to slim down without feeling perpetually hungry.


The very first thing you need to do is to consider the sorts of food you are currently eating. You will in all probability find that a lot of your usual foods contain large amounts of calories. These are the sorts of foods you need to keep away from. 


The majority of processed foods and ready meals are all high in calories and ought to be removed from your diet. Fizzy drinks, colas and alcohol all contain lots of sugar and should also be avoided if possible. You should also think about what types of dairy products you are buying and strive to substitute your normal selection with the low fat alternative. Food substitution can cut your calorie consumption considerably.


There are also foods that you can consume that have very few calories but will fill you up quickly. 
Green leafy vegetables are more often than not low in calories but do have a high concentration of nutrients and will help to fill you very quickly. Green leafy vegetables should be included in as many of your meals as possible.

Salads are also extremely good for weight loss. It normally takes roughly 20 minutes for your brain to receive signals from your stomach telling it that it has had sufficient food. Eating a small dish of salad as a starter before your main meal you will be able to reduce the size of your portions considerably without feeling as though you still need more. It is imperative that you do not cover the salad in any form of dressing as even the ones that are allegedly for weight loss tend to have quite high quantities of calories. If you simply can't eat salad without some form of dressing simply put a small amount in a dish alongside your plate so as that you can control just how much you actually consume.


Eating more fish is an extremely good way to lose weight. Fish such as herring,tuna and salmon are extremely high in omega-3 which helps by increasing the volume of leptin in your system, which is acknowledged as being a natural hunger suppressant.

Fresh fruit including apples are excellent for losing weight. Despite the fact that apples are not especially low in calories they require quite a bit of chewing and a large percentage of the calories are burned up whilst the apple is being consumed. In addition they also contain a great deal of soluble fibre and pectin which help to make you feel fuller and boost your levels of energy. 


Drinking lots of water is an excellent way to control your appetite and obviously it does not contain any calories at all. It is an excellent substitute for fizzy drinks and colas. 

Source: Free Articles from ArticlesFactory.com

The Best Vegetables For Weight Loss And Fat Burning

When looking up more info on the best vegetables for weight loss, most people want a list of the healthiest veggies to get slim. If you wish to get trim and lean, you must lower your calorie intake and this is easily done with the top vegetables for losing weight. It is now widely known that low calorie meals decrease the levels of stored body fat so this becomes a highly effective approach in reducing your excess weight.

Earlier research also presented facts that plant-based food items such as leafy vegetables help to manage being hungry and also over-eating.

Leafy vegetables are likely to be high in h2o and also fiber. They possess a low-calorie content which makes their ingestion a highly effective tactic in diet planning and even more so when combined with virtually any weight loss pill or other dietary supplement.

The idea not only boosts the results of trimming down, but additionally improves digestion of food and also metabolic process.

Consuming more leafy vegetables is important for individual wellness. Yet what are the very best green leafy vegetables for weight loss? One can possibly like a wide variety of green leafy vegetables to select from. Many health professionals, in reality, advise including leafy vegetables to your meals and dishes for losing weight quickly and easily. They often recommend seven or more servings of leafy vegetables per day for excellent final results.

Even so, a list of the very best leafy vegetables for losing weight for some people is probably not of interest. There are some folks who don't like to eat the most nutritious leafy vegetables and some even gag at the thought. You can even find circumstances involving allergy symptoms as the body behaves to particular leafy vegetables therefore it is better to look for advice first. The most healthy leafy vegetables for you incorporate broccoli, spinach, cabbage, Brussels sprouts, collard greens, and kale.

The apple is well known to be fiber rich and contains pectin. Pectin stops against taking in fat excess and also inhibits hunger. It has high water content that is very helpful in eliminating toxins. Celery ought to be ingested with skin unchanged as it gives plenty of fiber. On one hand, grapefruits may also be effective to shed weight. Based on recent reports, leafy vegetables consist of substances that reduced blood insulin stage by the body processes. It is just a metabolic process increases, thereby, it plays a part in weight reduction and burning body fat faster.

Collard greens, likewise, could be included on the list of very best leafy vegetables for losing weight. They really are packed with potassium that assists boosting levels of nourishment intake. It really is mostly h2o and vitamins and it has many health benefits for you.

On another similar note, one of the very best fruits for losing weight could be the kiwi fruit. It is just a low-calorie tasty fruit which is high in fiber. It includes equally disolveable fibers which inhibits your appetite and also insoluble fibers which helps with digestion of food. Melons are incredibly low-calorie food items which contain mostly h2o and also fiber. Berries including raspberries, blackberries and blueberries also speed up weight loss. These types of foods provide power and also burn up fat rapidly. Berries consist of fiber, low-calorie but high nutrient content and also antioxidants.

Acai berries, said as "an amazing diet plan key from the Amazon", could be the newest discovery which can help with weight loss. It really is composed of antioxidants, phytosterols, essential fatty acids, and also amino acids that really work with each other to get rid of fat efficiently and also helps to make meals less complicated.

Other leafy vegetables including cabbage, turnip greens and also spinach may also be regarded as very best leafy vegetables for losing weight. In addition, it's encouraged to step away from canned vegetables because these are generally packed with salt and are lower in nutrients. Dried up leafy vegetables get higher nutrient concentrations considering that their h2o compound is already taken out.

The top leafy vegetables for you are generally organic. Always use leafy green vegetables for greater final results as previously mentioned. Complement this specific tip with ongoing workouts and quick weight loss results will most certainly be reached. Consuming the best leafy green vegetables for weight loss will allow you to trim down whilst fat deposits burn off quickly.

Article Source: EzineArticles.com

3 Cool Summer Foods To Hydrate Your Body

Summer is fun, hot and demanding on our bodies. It's easy to get dehydrated when we stay out in the heat. We are supposed to drink plenty of water during the day, but did you know you can keep your body hydrated with food too? 

Rejuvenate your immune system and stay hydrated with these 3 cool summertime foods:

1. Watermelon

Chock full of vitamins C, A, and B6 and potassium and magnesium, this watery fruit helps keep the water in your cells where it belongs. Ways to eat watermelon are in slices and chunks. If you cut a watermelon in chunks and store in a covered dish in the refrigerator, it will be easier to grab and eat when you are hungry. Another delicious way is to drink your watermelon. Make watermelon juice by putting slices in the blender with a few ice cubes.

2. Cucumber

Have you ever heard the phrase "cool as a cucumber"? Cucumbers are loaded with vitamin C, molybdenum, and vitamin A. The skin of the cucumber has silica which nourishes your skin and connective tissue. It is rich in potassium and magnesium which is essential for keeping hydrated. Add cucumber slices to salads or make a cold soup like Gazpacho. Just puree the cucumber with tomatoes, green peppers and onions. Add salt and pepper to taste.

3. Summer squash

Zucchini or yellow squash are prolific in summer gardens. They are full of manganese, vitamin C, magnesium, potassium and vitamin A. So both kinds of summer squash are a great vegetable to keep you hydrated. Grate the squash over salads or add to sandwiches. Serve with your favorite dips instead of chips. You can also shred zucchini to add to bread or muffin recipes.

It's easy to add these 3 foods into your summer fun. Cold soups and salads help you to stay cool, keep you away from the stove, and take minimal time to prepare. Don't forget the watermelon juice! It's better for the kids than sweet drinks and sodas which cause dehydration.

Article Source: EzineArticles.com

Why Good Nutrition Is An Essential Part Of Your Anti-Aging Skincare Routine

If you're interested in keeping your skin young and beautiful, you need to establish a good skin care routine now, no matter your age. While a skincare routine probably brings to mind cleansers, clarifiers, exfoliants and anti-aging creams, good eating habits should be part of your skincare routine as well. Good nutrition is essential to healthy skin, since it is the body's largest organ. Here is a closer look at how you can establish a healthy diet as part of your anti-aging game plan.

Bright Colored, Raw Vegetables and Fruits

First, you'll want to start making sure you eat plenty of brightly colored, raw vegetables and fruits for great anti-aging results. Going with vegetables and fruits that are brightly colored means you'll get more of the natural antioxidants your body needs to fight free radicals. Cooking vegetables and fruits can destroy or change many of the amino acids, nutrients and vitamins that are in these foods, so eating them raw is a great choice. Getting plenty of bright, raw veggies and fruits also helps to firm skin, smooth it and stabilize the presence of vitamins within the skin tissue. Adding fruits and veggies that have vitamin A in them can help to fight off acne. If you're dealing with blemishes or oily skin, apples are a great anti-aging nutrition choice, since they offer vitamin C, calcium, magnesium and copper.

Avoid High Sugar Foods

If you're working to establish a good anti-aging skincare routine, another nutrition tip is to avoid eating high sugar foods. Foods high in sugar can cause obesity and blood sugar problems, such as diabetes. Highly processed foods that contain a lot of sugar can also ruin your anti-aging routine by causing blotchy skin, wrinkles, sagging and a loss of radiance. Limit the amount of cereals, breads, sugars and other simple carbs to help fight the signs of aging.

Healthy Fats Improve Skin

Healthy fats should be added to your anti-aging skincare routine. While you want to avoid eating bad fats, it is important to ensure you eat good fats as a part of the body. Taking in those healthy fats helps to keep the skin supple, smooth and moist. Healthy fats also are essential for helping with the transport and absorption of fat-soluble vitamins, such as vitamin K, vitamin D, vitamin E and vitamin A, which are all important for anti-aging. You can find healthy fats in seeds, nuts, tuna, flax seeds, sardines, olive oil and avocados.

Build Healthy Skin Cells with Protein

As you work to add good nutrition to your anti-aging routine, you need to focus on getting enough healthy protein, since it is essential for building healthy skin cells. Complete proteins can be found in dairy, fish, eggs, poultry and beef. Those who prefer a vegetarian diet can find proteins in wheat, beans, lentils, soy and dried grains.

Hydrate for Beautiful Skin

Of course, you can't afford to forget proper hydration as a part of your anti-aging plan. Getting plenty of water each day is important for proper food digestion and the absorption of nutrients. The skin is made up of about 70% water, which means you have to continually hydrate to avoid skin that is flaky and dry.

What you put into your body is definitely going to affect your skin, which is why good nutrition must be a part of your comprehensive anti-aging skin routine. Keep this advice in mind as you combine a good diet with quality anti-aging products for beautiful skin that won't give your age away.

Article Source: EzineArticles.com

8 Tips To Boost Energy And Banish Tiredness

If you are feeling physically and mentally challenged, or simply lacking energy for a large part in your day, the problem needs resolving. These constant feelings of tiredness and lethargy become more prominent in mid-life and our energy levels can be boosted in order to sustain alertness and improve concentration.

The following tips will assist you to boost energy and banish tiredness.

1. Eat a balanced diet - A nutritional breakfast is a must to sustain energy levels throughout the morning, followed with a high protein lunch containing only a small amount of good quality carbohydrates. High carbs such as white bread or pasta produce sleep inducing hormones which will result in lethargy and bloating in the afternoons.

2. Fresh air - As stale air encourages stagnation, work and sleep in a room where you can open the window. If this is not possible, take short breaks throughout the day and walk outside. Take deep breaths of fresh air to rejuvenate the system.

3. Turn down the heat - Your brain slows down when it gets too warm and in turn promotes tiredness

4. Replace sugary snacks with lean protein - Sugary drinks or snacks will only provide short term energy boosts, but within an hour you will feel even more tired. Try yoghurt, nuts, seeds and fresh fruit instead.

5. Exercise - To feel instantly revived, march on the spot, run up and down stairs, skip or dance for a minute or two. Your circulation will increase oxygen to the brain.

6. Drink two litres of fluid each day - Water is best. Both mental and physical performance is affected when the brain is only 3% dehydrated.

7. Take a short break - Research has shown that many people who take a 5 minute nap or shut eye during the early afternoon, perform better for the rest of the day than those who don't.

8. Supplements - A variety of supplements claim to boost energy levels. Co-enzyme Q10 is good for improving stamina. Acetyl-l-carnitine and alpha lipoic acid taken together may result in increased energy by boosting mitochondria. Some people find taking iron supplements also beneficial.

Article Source: EzineArticles.com

10 Worst Fitness And Nutrition Mistakes

Many workout and fitness plans get derailed by some common mistakes and bad habits.

Be careful to avoid these...

Failing to fuel your body with sound nutrition

Nutrients are key to the regeneration of muscles. Your body needs protein and vitamins... not excess fat and junk food. Make sure what you take in each meal furthers your fitness goals, rather than hamper them. Go with lean meat, fruits and vegetables over processed and fatty foods. Make sure you eat regularly to keep your metabolism moving and to maintain energy for those workouts. Plan your meals like you plan your workouts if possible. It matters just as much.

Being active only during workouts

Most of us live sedentary lives. Workouts become harder to stick with when they're the only time you're physically active. Sitting around slows circulation and fat burning, counteracting your workouts. Do more outside the gym. Park the car and walk more. Play sports. Play with your kids or dog. Add hobbies and get out more. Or stay in, clean up the yard or pick up around the house. It's true what they say about bodies in motion -- tend to stay in motion, and that's a good thing.

Drinking sports drinks instead of water

Sports drinks contain electrolytes. They also contain sugar, and not the good kind. Most sports drinks contain high fructose corn syrup, which sends your liver into overdrive to process the high sugar concentration, storing anything else as fat. Check the labels of sports drinks to avoid the extras that you don't need, and only drink sports drinks when you need them -- they're not meant to quench your everyday thirst. Unless your workout is intense -- and we're talking marathon-intense -- you probably don't need a sports drink. If you need some flavor, try a spritz of lemon or lime. You may also try infusing your water with fruit (berries, pineapple, cucumber, orange, etc) to add flavor but no calories to your drink. Give them a try.

Working out without focus and efficiency

A good cardio session can take 20 to 30 minutes. Keep in mind that cardio doesn't only mean running, jogging or an exercise machine either. Dancing is a form of cardio also! A good weight workout can take 30 to 45 minutes. That 60-second rest period becomes 3 minutes if you don't watch the clock, making a 30-minute workout last more than an hour. Keep moving throughout the workout to completion. Too long of a rest period can decrease your workout's effectiveness.

Working out without a battle plan

Some people walk into the gym and wing it -- with no sense of how well they're working out all their muscles, and then wonder why they don't make progress. Write down a workout plan: Map out all your workouts to the set. Figure out your goals and set a plan to get there. Read books for ideas if you must, or take advantage of the trainers the gym makes available. The trainers can advise you on proper form, the right machines for you, the frequency of your workouts and so much more. The cost of one or two sessions is well worth it when you consider the invaluable advice you'll get. Stick to your plan, and keep notes. A good plan allows you to monitor your progress.

Doing incomplete workouts

Doing cardio alone doesn't develop fat-burning muscle like weights do. Focusing on chest exercises shortchanges other muscles that now have to compensate to balance an overdeveloped chest with your body. You don't have to work out every muscle group every day. Alternate upper and lower body workouts, and mix up heart-strengthening cardio with strength training. Stay balanced, and your body will show the results.

Failing to push yourself

Pushing your body as reasonably far as possible is the key to making progress. An un-challenging 20-minute cardio session or easy sets don't test your body. Make sure once you start finding sets easy that you increase the weight to continue meeting your goals.

Failing to vary your routine

Once your body accustoms itself to a routine, your growth slows, this is also referred to as a plateau. A workout strengthens your body by taking you beyond your comfort zone. Change exercises in your workout plan periodically. Switch your cardio from the treadmill to the exercise cycle. Use a barbell instead of dumbbells for those bicep curls. Take a class you've never tried --there's something for everyone offered in most gyms these days. Don't be afraid to take your workouts outside the gym also!

Trying to do too much at once

Enthusiasm can push you into doing too many sets, lifting too much or running too long. At best, your body's extra soreness hampers future workouts, but injury is the true risk. If you push your body too far, it breaks.

Working out without stretching

Stretching beforehand prevents muscle cramps and injuries by loosening up your ligaments and muscles. Stretching after workouts loosens up your muscles and ligaments, promoting healing.

You also want to get enough rest between workouts to let your body heal. Your body needs time to repair the damage a workout does. Alternate days of strength training -- do upper body one day, lower the next. This way, you'll be sure to minimize damage. A little soreness is OK. After all, the tiny tears in muscles that result from working out create mass as they're repaired. The most important thing to remember to do after a great workout is to nourish your body with protein, which helps to repair the muscles.

Article Source: EzineArticles.com

Drink Water To Keep Your Body Working Properly

Water flows through every cell in our bodies, supporting blood flow, toxin removal and production and transmission of important enzymes and hormones. If your body has too little water, these essential functions will be compromised and that can lead to serious chronic health conditions. Drinking good, clean pure water helps our bodies to perform at optimal levels and it sustains our health.

Luckily, we receive a couple of early signals if the water levels in our bodies are too low. The first is thirst. The second is the color of our urine. If you ignore the thirst signal, you may already be slightly dehydrated, so if you then notice that your urine is a dark yellow color you can be sure that you are dehydrated and must drink water soon. If you continue to ignore these simple signals, then the next batch of signals you receive will seem a little more severe, including fatigue, moodiness, hunger, aches and pains, and dry skin.

If you fail to recognize any of those symptoms by not bringing water to the rescue, then unfortunately the next batch of signals you may get are likely to be the result of damage caused by the breakdown of essential bodily functions. Symptoms of chronic dehydration include heartburn, constipation, anxiety, urinary tract infections, premature aging and high cholesterol.

Simply drinking water regularly throughout the day keeps all the essential functions working. You can avoid many ailments that may be treated with harsh pharmaceuticals that often produce their own list of undesired side effects. During warm summer months or periods of exercise, increase your consumption of water as your body eliminates a lot more water through perspiration to keep you cool - another benefit of staying hydrated.

Your blood is about ninety-two percent water. Maintaining the water levels in your blood supports efficient blood flow to organs and helps to prevent high blood pressure. This is also critical during times of sleep and times of stress when the body produces hormones to help keep the body strong and balanced. A well-hydrated body also regulates histamine production, which controls our immune system's response to allergies and other elements. Over-production of histamines can create the symptoms of allergies such as stuffy nose, itchy eyes and sneezing.

Your body needs water to flush itself of toxins. Two systems are responsible for eliminating most of the toxins from your body. The first is your skin. If you are dehydrated, your skin holds toxins that would otherwise we eliminated and you may develop skin irritations. The second is your digestive system. Water helps to keep food moving through your digestive tract, which allows toxins and pathogenic microbes to be eliminated naturally. Constipation may contribute to other digestive disorders including bladder infections, ulcers, acid reflux and irritable bowel syndrome.

Sometimes we misinterpret the thirsty signal and assume we are hungry instead, even though we may have consumed a meal just a short while ago. In a dehydrated state, your cells cry out for sustenance and your brain signals you to get more food. Keeping yourself hydrated will keep the cells well supplied with water and you can avoid inadvertently adding on extra pounds.

Drinks that are high in caffeine such as coffee and soda are not good choices for hydrating your body. They are natural diuretics, which serve to accelerate the dehydration process. Drinks high in sugar, such as soda, juice drinks and the new flavored water products, provide too much sugar to your system, which only creates other health and weight-gain issues. Drink plain, pure water often and throughout the day. Start the day with warm water and add a little juice squeezed from a lemon. Pay attention to the early signals, like thirst or hunger, when you should not be, and drink some water immediately to stay hydrated and keep your body performing at its best.

Article Source: EzineArticles.com

5 Strategies For Staying Fit And Healthy During The Holidays

Fitness and nutrition are always important, even during the holidays. With all of the eating, visiting, and traveling, the special time of year is known for packing on the pounds and making us all fat and lazy. While some relaxing days with family or food indulgences with friends won't wreck the year, it is important to help your body stay healthy and keep up with the proper eating and exercising regimens. In order to beat the holiday fat blues, use a few important strategies to stay on track with healthy habits.

1. Don't forget walking shoes

When packing for holiday travel to visit friends and relatives, remember to pack walking shoes and exercise gear along with your party dresses, suits, and scarves. There will likely be down time during the stay in which you can get in a little bit of fitness and nutrition through aerobics, weight resistance, or yoga. If the itinerary is too tight for a formal exercise session, opt for physical group activities, like ice skating, building a snowman in an area park, or walking a festive local shopping center.

2. Portion control

It is easy for plates to become overly full at mealtime during the holidays. It is also easy to constantly graze all day, forcing your body to take in well over the recommended daily allowance for salt, sugar, and calories. A few tasty snacks won't do too much harm, so be sure to indulge with an occasional treat. However, keep the emphasis on it being occasional and as a special treat. If the treats take over, it is time to step back and give your tummy a rest.

3. Stay hydrated

With additional holiday cheer in the form of coffee drinks, cocoa, mixed drinks, and adult beverages, it can be easy to forget to simply drink enough water. Plus, the cooler, dry weather can also help make your body dehydrated. That can cause grumpy feelings, itchy skin, foggy thinking, and a host of other uncomfortable side effects. Medical professionals recommend that for proper fitness and nutrition, you drink several full glasses of water a day. If you are having trouble remembering to drink water, buy a festively decorated travel cup with a straw to keep full and with you all day.

4. Keep fruits and veggies in supply

Apples, pears, pomegranates, pumpkin, carrots, cauliflower, broccoli, and nuts are all in season during the holidays. Take an easy route to fitness and nutrition by keeping the kitchen stocked with these and other tasty snack treats. Plenty of unhealthy options will beckon you at the office and at celebratory gatherings, but at home, you can make smart and tasty choices.

5. There is always time to start anew

If you are half way through the holiday season and realize you've given very little thought to fitness and nutrition, then remember today is a new day. Hold yourself accountable and start with even 10 minutes a day of healthy activity. Once you start the habit, you will likely remember how good it feels to be strong. If you are having trouble sticking to it, get friends to join and support you, as a group healthy holiday activity.

Remember to check with your doctor before starting any treatment or medical remedy.

Article Source: EzineArticles.com

Vegan Pancakes And Berry Smoothie | VIDEO

If you are looking for a light, tasty, summery meal that is easy to prepare and make, check out my summer Vegan Pancakes & Berry Smoothie recipe. It takes literally few minutes to prepare and you can have it at home or bring it with you as a delicious lunch to work or pack as a picnic on a day out.

Vegan Pancakes

To make 2-3 large pancakes you will need the following ingredients:

1 ripe banana
70 g organic porridge oats
2-3 tbsp mixed flaxseeds
Almond milk

Add all ingredients into a mixer and blitz into a smooth creamy mixture and make sure it is not too runny or the pancakes won't set and you will end up throwing the mixture out. less milk works the best and then add it slightly if the mixture is too thick.

Pour the mixture on the preheated frying pan which has been greased with coconut butter, coconut oil or nut oils if you are not allergic to them. Cook from both sides until golden brown.

Serve with a dollop of organic almond butter. You can add fresh berries or other fresh fruit, yogurt, honey or tahini (a lighter spread if you find almond butter is too rich for your taste) before serving.

Berry Smoothie

Smoothies are a really great and delicious way how to hydrate your body during summer. As some people find it difficult to drink water, smoothies can be a perfect alternative. I would always recommend coconut water as it is so much better and will give your body more hydration which is so vital to the health. I always get my coconut water in Aldi supermarkets as they offer the best price.

To make a large glass of berry smoothie for 1 person you will need the following ingredients:

1/2 ripe banana
Handful of fresh or frozen mixed berries
Coconut water

Put all the ingredients into a mixer or Nutri Magic Bullet and blend into a smooth liquid mixture, this is brilliant way how to blend solids, fruits, nuts and seeds. Add more coconut water if it is too thick. Serve chilled.

Summer is the perfect time to try lots of great, delicious and easy foods that are made from organic fruits and berries that you can find in your local farmer's markets, health stores or supermarkets. Be creative, try mixing together different ingredients and enjoy healthy fresh meals!