Melissa Brown

Quality and uncomplicated content about health and well-being!

27/01/2025

Start your day with flavor and health!
Here are some delicious breakfast options for you:

Toast with avocado and poached egg
A classic! Add seasonings like black pepper and a drizzle of olive oil.

Natural yogurt with fresh fruits and granola
Rich in fiber and protein, perfect for lasting energy!

Banana and oatmeal smoothie
Blend together: banana, oatmeal, plant-based milk, and a touch of honey. Creamy and nutritious!

Tapioca crepe filled with white cheese and spinach
Light, gluten-free, and packed with flavor.

Whole-grain bread with peanut butter and banana slices
Simple but an energy-packed explosion!

Tea or coffee with plant-based milk to go with it.

Tip: Make your presentation colorful and beautiful because we also "eat" with our eyes!

Which one is your favorite? Share in the comments!

16/01/2025

Tip of the day!

15/01/2025

Although all foods give you energy, some foods contain nutrients that can help boost your energy levels and keep you alert and focused throughout the day. Here is a list of 27 foods that have been proven to help improve your energy levels.

Bananas

Bananas can be one of the best foods to give you energy. They are an excellent source of complex carbohydrates, potassium and vitamin B6 – all of which can help you boost your energy.

Fatty fish

Fatty fish such as salmon and tuna are good sources of protein, fatty acids and B vitamins, making them great options to include in your diet.

Brown rice

Brown rice is a very nutritious food. Compared to white rice, it is less processed and retains greater nutritional value in the form of fiber, vitamins and minerals.

Brown rice has a low glycemic content. Therefore, it can help regulate blood sugar levels and encourage you to maintain regular energy levels throughout the day.

Sweet potato

In addition to being delicious, sweet potatoes are a nutritious source of energy for those looking for extra energy.

Thanks to the amounts of complex carbohydrates and fiber in sweet potatoes, your body digests them slowly, providing you with a consistent source of energy.

Coffee

Coffee may be the first food to come to mind when you're looking for something to give you energy.

It is rich in caffeine, which can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that calms your central nervous system.

6 eggs

Not only are eggs a tremendously satisfying food, they are also full of energy and can help you energize your day.

They are full of protein, which guarantees you a regular amount of energy.

Added to this, leucine is the most abundant amino acid in eggs, and it is known to stimulate energy production in several ways.

Apples

Apples are one of the most popular fruits in the world and they are also a good source of carbohydrates and fiber.

Due to their composition rich in sugars and fiber, apples can provide a slow and continuous release of energy.

Finally, it is recommended that the apple be consumed with the skin and all, so that you can enjoy the benefits of the fibers in its skin.

14/01/2025

Many people believe that if a food is considered healthy, it can be consumed without limits. However, this is not necessarily true, as some of them can put the diet at risk when consumed in excess. Furthermore, depending on how it is prepared, it can also be more caloric.

Fruits
Fruits have a high glycemic index and high doses of fructose (a natural monosaccharide sugar, present in fruits, honey and some vegetables), being sweeter they can hide high calories.

"Avocado, banana, persimmon and coconut are among the highest in calories; they can therefore be used to alleviate the desire for sweets in a restrictive diet, but they should not be the choices of those looking to lose weight", he says.

Among the least caloric fruits, we have strawberries, apples, pears or kiwis. However, if the options are dried fruits, you need to understand that, even dehydrated, they still contain fructose.

Salads
Even though they are absolutely healthy, salads also need to be well chosen. There is no point in a colorful, predominantly green dish, but one that is topped with fatty, cheese-based, sweet or cream-based sauces, for example. In these situations, it is even better to opt for carbohydrates rather than salads full of fat.

Cereal bars
Cereal is a higher-calorie ingredient and contains carbohydrates. Bars that are sweetened with honey or contain some amount of sugar can contain a lot of calories, especially those that are combined with chocolate. The best option is versions made with proteins and, even so, attention must be very important when labeling.

13/01/2025

Ingesting green juice will work as an ally to the treatment. The list of most common benefits of green juice are:

Renewal of the physiological functioning of the digestive system.

Increased vitality and energy

Improved circulation.

Strengthening the immune system.

Slows down aging processes.

Contributes to skin, nail and hair health.

Helps to deflate.

The fibers, vitamins and minerals present in green juice help detoxify the body.

Chlorophyll, present in green leaves, helps eliminate toxins, improve the functioning of the body and prevent diseases.

Acceleration of metabolism.

High satiety power thanks to the fiber present in the juice.

If you've never had green juice, you can add it to your routine without fear. Even if you can't drink the juice daily, two or three times a week is a good start.

13/01/2025

Mitos enraizados sobre a alimentação atrapalham as escolhas e a forma adequada de se combinar vegetais, proteínas e carboidratos para alcançar equilíbrio e maior benefício nutricional, por isso, é importante ficar atento e saber distinguir a verdade sobre os alimentos.

13/01/2025

Do you know what thermogenic foods are? These are substances that, when consumed, generate a significant increase in the metabolic rate, the rate at which the body burns calories. The intake of thermogenic nutrients causes an increase in heat production by the body as a result of the metabolic costs of digestion, absorption, metabolism and storage. There are foods that promote a greater thermogenic effect than others, and can be excellent weight loss allies. Discover natural thermogenics below to include in your diet.

13/01/2025

Don't let the rush of your routine get in the way of your search for a healthy diet!

13/01/2025

Much more than adding color and flavor to various dishes, the benefits of beetroot for our health range from combating aging to enhancing cancer treatments, including protecting the heart and maintaining sexual desire.

If you are already a fan of this vegetable with its bright color and sweet flavor, know that its properties are not limited to just the root. In fact, the stems and leaves are also very rich in vitamins and minerals, often standing out more than the purple part that we usually consume.

13/01/2025

For those who want to have a healthier diet, cereals are essential as they provide a nutritious diet and promote weight loss without compromising health.

13/01/2025

Oat bran helps reduce "bad" cholesterol, combat constipation, lose weight and avoid diabetes. This is because this cereal is rich in fiber that facilitates bowel movements, promotes satiety and balances blood glucose levels.

Obtained from the husk of oats, oat bran is also rich in minerals, such as magnesium and phosphorus, which improve mood and prevent the emergence of situations such as falls and osteoporosis.

Oat bran can be mixed into yogurt, fruit salads, smoothies and juices, and can also be used in recipes such as porridge, cakes, breads, cookies.

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