Super-Low Carb Or Intermittent Fasting?

   date: 2013-02-28 time: 16:24:00
Low-carb diets seem to be king of the hill at the moment, but I've been hearing a lot about intermittent fasting lately. Which is a better fat-loss diet?
This is a great question. The two approaches are more similar on a biochemical level than most people would think. Both are low-insulin diets, meaning they provoke a minimal insulin response from your body. Both also qualify as demanding diets, because they're in dead contrast with the way most people eat and can require a drastic change in eating habits and priorities. Let's break down the difference.
Low-Carb, Not Low-Fuel
When someone talks about a low-carbohydrate diet it could mean a lot of different things. It could simple be a low-starch diet, or it could meet more specific parameters, such as less than 100 grams of carbs per day, or less than 50 grams of carbs per day.
   For clarity and comparison, I'm going to talk about very low-carb diets (VLCD), which could also be called a ketogenic diet. This type of low-carb diet contains less than 50 grams of carbohydrates per day.
   The macronutrient breakdown of a ketogenic diet generally looks about like this:
  • Carbohydrates: 10 percent or less of calories
  • Protein: 25 percent of calories
  • Fat: 65 percent of calories
In a VLCD like this, fats provide energy, because they don't have the same hormonal impact as carbs. If anything, dietary fat can help accelerate the body switching from using carbs as a primary fuel source to using fat.
   As you can see from the macronutrient breakdown, protein is slightly reduced from the traditional 30-40 percent often used by bodybuilders and dieters. This is because protein is insulinogenic and can interfere with the onset of ketosis, a state in which your body is cranking on fat as the primary fuel source.
   However, even at this reduced level, the standard VLCD model provides adequate protein to preserve muscle tissue during weight training, while also stimulating protein synthesis throughout the day. This is one advantage that VLCD has over fasting.
   When looking at total protein synthesis over the course of the day, you get a greater effect by spacing out your protein intake, as with a VLCD, as compared to eating a majority of your protein in one sitting, as is the norm with many intermittent fasting protocols.
Cleaning House By Fasting
Fasting has one potential over VLCD: It is connected with cellular autophagy. This is when your cells have to scavenge for fuel, and as a result they empty the cellular cupboards, consuming aging or damaged cellular parts and waste products. This "spring cleaning" process converts old cellular trash into amino acids, the building blocks of protein.
   Autophagy is an important and necessary biological process which is accelerated by fasting. Even short-term fasts can spark cellular autophagy, though it's not sure how many hours it takes for the process to begin for any given person. That said, the role and impact of fasting-induced autophagy on general health and fat loss has yet to be determined, so I honestly can't point to any acute benefits it could provide.
I recommend using a VLCD rather than fasting. My interpretation of the science is that due to the consistent, repeated stimulation of protein synthesis that you get with VLCD, it is a superior approach when looking at overall improvements in body composition. However, if executed properly, both these systems should result in similar fat loss. The key when choosing a VLCD or fasting is to decide which will enable you to execute most consistently and efficiently in your lifestyle.

    Nutrition, 1 comments

Broccoli soup {gluten-free | low-lactose | vego | quick & easy}

   date: 2013-02-27 time: 14:22:00
A smooth and bright green soup of broccoli is a delight for both your waistline and taste buds. Be careful with the hand blender if you want a lumpier soup.
Broccoli Soup (serves 2 people)
289 kcal / serving
 9 oz (250 g) fresh broccoli
 8 inches (20 cm) leeks
 2 cloves of garlic
 1 tbsp olive oil
 2½ cups (6 dl) vegetable broth
 salt and freshly ground white pepper
   Serve with:
 2 tbsp mild low-fat yogurt
 50 g whole grain bread / serving
Wash and cut the broccoli into small florets. Shred leek athwart and chop the garlic. Heat oil in a pan and fry the leek and garlic lightly. Add the broccoli and pour in the broth. Let it simmer with the lid on for about 5 minutes until the broccoli softens. Mix until smooth and season with salt and pepper and some herbs.
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The easy meal plan guide

   date: 2013-02-27 time: 11:01:00
choose one from each category!
• = low fat
turkey ◊ chicken ◊ hummus ◊ eggwhites ◊ • yogurt ◊ beans ◊ • cheese ◊ oatmeal ◊ lamb ◊ steak ◊ fish ◊ lentils ◊ chickpeas ◊ spinach ◊ tofu ◊ sunflower seeds ◊ sushi ◊ nuts 
nuts  - almonds - walnuts - brazil nuts - peanuts - cashews - chestnuts ◊ olives ◊ avocado ◊ oils  - olive oil - peanut oil - sunflower oil - sesame oil ◊ peanut butter ◊ seeds
whole wheat - pasta - bread - wrap - rice - cereal - oats - pita ◊ potatoes ◊ lentils ◊ vegetables (all) ◊ fruit (all) ◊ quinoa ◊ couscous
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    Nutrition, 0 comments

Thanks instagram!

   date: 2013-02-26 time: 22:27:00

I feel like Instagram has made me MUCH more aware of social issues and evolved my sense of humor to be a lot more respectful. Like, there were a lot of words that I didn’t know offended people before - that I used on a regular basis - until I followed people on Instagram who made it clear that they found them offensive, and it really made me think I used to casually make fun of people behind their backs, because everyone else did and it just seemed normal to do. Now I’ve become so much more aware and cautious of what I say and what I think to myself and I’ve learned a lot about respecting other people’s feelings, choices, and differences; mostly just from meeting people on Instagram who are different from me, and I feel like an internally much better person than I was a few years ago. I'm very grateful for Instagram and following people who’ve taught me so much about myself and ignorant words or ideas I wasn’t even aware of using/having. Thanks, Instagram!


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    Personal, 0 comments

Healthy snack ideas

   date: 2013-02-26 time: 21:02:00
Greek Yogurt
Veggies and hummus
Whole grain toast with almond butter
Dates (dried)
Yogurt, berries, and honey
Small sweet potato with salt and pepper
Low-sugar granola bar
Veggies and guacamole
Banana "chips" (dried banana)
Tuna on whole grain crackers
Small piece of dark chocolate
Mixed berries
Sunflower seeds
Celery and natural peanut butter
Fruit salad
Pumpkin seeds
Apple sauce
Unsweetened raisins
Whole-wheat pretzels
Brown rice cakes
Air-popped popcorn
Hard-boiled egg
Fruit smoothie or smoothie pops
Whole-wheat pumpkin muffin
Whole-wheat banana muffin
Cup of vegetable soup
Homemade hot cocoa
Pita chips and homemade spinach dip
Cottage cheese
Spiced chickpeas
Bean dip and veggies
Toast topped with avocado
Frozen peas
Frozen banana
Frozen grapes
Protein pancake
Protein "Ice Cream"
Natural peanut butter
Skim milk and ½ banana
     → The best snacks are 200 calories or less; filling, yet satisfying. Snacking keeps your metabolism up throughout the day, helping you burn calories and keep your energy levels up.
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    Nutrition, 0 comments

How To Fall In Love With Yourself

   date: 2013-02-26 time: 19:40:00
Stand naked in front of a mirror for a long time, under unflattering light if possible. Trace the rises and falls of the little ripples on your skin — the scars, the dimples, the cellulite — and think about how much you try to hide these things in your day-to-day. Wonder why you hate them so much, and if this hate stems from somewhere within yourself, or as a result of being told all your life that it’s wrong to have physical flaws. Wonder what you would think of your body if you never looked at a magazine, if you never thought about celebrities and models, if you never had to wonder where someone would rate you on a scale of 10. Look at yourself until the initial recoil softens, and you can consider your features in a more forgiving frame of mind.
Listen to the music which makes you want to both sob and dance with uninhibited joy, and allow yourself to repeat any song you want as many times as your heart desires. Think of the person you are when you have your favorite song in your headphones and are walking down a street you feel you own completely, swaying your hips and smiling for no good reason — remember how many things you love about yourself during those moments, how much you are willing to forgive in yourself, how confident you are for no good reason. Try to think of confidence as a gift you give yourself when you need it, instead of something you have to siphon from every unreliable source in your life. Dance because the music makes you remember how much you love yourself, not because it allows you to forget the fact that you don’t.
Write a list of all the things you like about yourself, even if you think it’s a self-indulgent and narcissistic activity. Start as early as you like in your life — put down that time you won a trophy playing little league soccer when you were eight and then got an extra-large shake at the DQ on the way home, and don’t feel silly for remembering it. Try to understand how many sources in your life happiness can come from, how many things you could be proud of if you chose to. Ask yourself why you so tightly limit the things you take pride in, why you set your own hurdles for happiness and fulfillment so much higher than you do with anyone else in your life. Let your list go on for pages and pages if you want it to.
Touch and care for yourself with the attention and the patience that you would with someone you loved more than life itself. Rub lotion in small circles on your elbows and hands when it is cold and your skin is dry and cracked. Make soup for yourself when your nose is running and curl up, with your favorite movie, in a pile of expertly-stacked pillows. Light a few candles and let their glow flicker against your body. Admire how gentle they are, how delicately their warmth touches you — wonder why you don’t let yourself do the same. Soak your feet in warm water at the end of a long day, until they have forgiven you for walking on them for so long without so much as a “thank you.” Listen to your body when it aches to be touched, and don’t be afraid to give it every orgasm that you may have been too ashamed to ask for in someone else’s bed.
Be patient with yourself, and don’t worry if a switch doesn’t flip in you which abruptly takes you from “crippling self-doubt” to “uncompromising self-love.” Allow yourself all the trepidation and clumsy, uneven infatuation that you would with a promising stranger. Try only to be kinder, to be softer, and to remember all of the things within you which are worth loving. Listen to the voice in the back of your head which tells you, as much out of sadness as anger, “You are ugly. You are stupid. You are boring.” Give it the fleeting moment of attention it so craves, and then remind it, “Even if that were true, I’d still be worth loving.”
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    Self love, 4 comments

quote of the day 15/february

   date: 2013-02-15 time: 19:22:00
"Things sound and feel better when you're happy than what they do when you're sad. Even food tastes better. Flowers look more bright and beautiful. The world suddenly becomes where you want to be."- Abraham M. Alghanem
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Health Benefits of Bananas

   date: 2013-02-15 time: 17:19:00
 great source of potassium
 may help to prevent high blood pressure and protect against atherosclerosis
 promotes bone health
 protects against stomach ulcers
 helps with elimination
 protects eyesight
 rich source of the prebiotic fructooligosaccharide
 improve nutrient absorption
 rich in provitamin A carotenoids
 rich in iron
 promotes kidney health
 reduces risk of kidney and colon cancer
 great source of natural energy
 contains tryptophan which can lift the spirit
 bananas have a level of vitamin B6 that helps to regulate blood glucose level
 may calm morning sickness
 banana peels may help to soothe mosquito bites
 help promote hemoglobin production
Sarah Wolfabout cupcakes.wαѕтedĸ-ѕѕeѕ. ಌ
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    Banana, 2 comments

Strengthen Your Lower Back in 15 Minutes

   date: 2013-02-12 time: 17:57:00
By toning the muscles in your back, you can relieve and prevent pain.
The Routine
If the phrase “Oh, my aching back” is part of your vernacular, you’re not alone. Back pain is the second most common neurological ailment in adults (only headaches top it). The good news is that by strengthening and stretching the muscles in your back (which, with your abs, make up the all-important core), you can relieve and prevent pain. In fact, research shows that the sooner patients with minor back pain begin exercising, the quicker they recover. Warm up first (a brisk eight-minute walk will do), then perform 8 to 10 repetitions of each exercise, working up to three sets. You’ll need a five-pound dumbbell and an empty wastebasket. Remember to move in controlled motions, since jerking your body increases the chance of injury.
Lower back
Move 1: Lunge, Lift, and Turn
Start with feet in a staggered position with the right foot forward and place a dumbbell on the ground to the left of the right foot. With your abs contracted, bend both knees into a lunge and, keeping your back flat, pick up the dumbbell with your left hand (top picture).
   Return to a standing position (center picture). Switch the dumbbell to your right hand as you turn on your toes to face the opposite direction.
   With a flat back, lunge with the left leg forward and bend down to place the dumbbell on the right side of the left foot (bottom picture). Stand up and repeat the action in the other direction for one rep.
Illustration of lunge, lift, and turn exercise
Move 2: Twist, Squat, and Lift
Stand with feet about hip distance apart and place a wastebasket, with a five-pound dumbbell inside it, behind the right foot (top picture). Twist to the right as you squat down and pick up the wastebasket.
   Pushing through your heels, stand up straight and bring the basket to waist level (center picture).
   Twist and squat to place the basket behind the left foot (bottom picture). Stand back up for one rep.
Illustration of twist, squat, and lift exercise
Move 3: Tiger Push-up
Start with hands and knees on the ground. Sit back on your heels and extend your arms forward into child’s pose (top picture).
   Raise your head and slide your torso forward along the ground, arching your spine and straightening your arms so that they are supporting your weight (bottom picture). Hold for one to four seconds. Reverse the motion by lowering your chest to the ground, bending your knees and raising your hips, and sliding back into child’s pose.
Illustration of tiger push-up exercise
Move 4: Crunch, Reach, and Roll
Lie on your back with legs in the air and knees bent. Lift your head and shoulders into a crunch position, and raise and extend your arms forward (top picture).
   Move your arms straight back, so they are next to your ears, and extend your legs (center picture).
   Roll to the right onto your stomach so you end up in a Superman pose, with shoulders off the floor and legs extended and raised slightly (bottom picture). Squeeze your shoulder blades together and contract your abs and glutes as you hold for one to four seconds. In a controlled motion, roll back to the starting position, trying not to touch the floor with your hands or feet. Repeat on the left for one rep.
Illustration of crunch, reach, and roll exercise
Move 5: Scorpion Stretch
Lie flat on your stomach with feet together, arms extended outward to form a T, palms facing down, and forehead on the ground (top picture).
   Squeeze your right glute, bend your right knee, and lift your right leg as high as you can (center picture).
   Twist your hips and reach your right foot over to touch the ground on the outside of your left leg (bottom picture). Try to keep your arms and chest on the floor. Reverse the movement to come to the starting position, then repeat with the left leg for one rep.
Illustration of scorpion stretch exercise
Move 6: Rotating Plough
Beginning on your back, pull your legs, with knees slightly bent, into your chest. For support, place your hands low on your back near your hips (top picture).
   Gently rock your legs from side to side (bottom picture). Return to the starting position for one rep.
Illustration of rotating plough exercise
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    Back,     Core, 2 comments

10 things you must tell yourself today

   date: 2013-02-12 time: 16:39:00
I am fighting hard for the things I want most
◊ The longer you have to wait for something the more you will appreciate it when it finally arrives.
◊ Most great things don't come easy, but they are worth waiting for and fighting for.
I am taking action now
◊ Many great things can be done in a day if you don't always make that day tomorrow.
I am focusing on the next positive step
◊ The future holds nothing but endless potential.
◊ There are far, far better things ahead than any we leave behind.
I am proud to wear my truth
◊ How you see yourself means everything.
◊ To be beautiful means to live confidently in your own skin.
I have a lot to smile about
◊ Happiness is not a result of getting something you don't have, but rather of recognizing and appreciating what you do have.
I am making the best of it
◊ Everything you go through grows you.
◊ Amazing things can and do happen when you least expect them.
I am letting go of yesterday's stress
◊ Leave behind the stress, the drama and the worries. Lay this day to rest.
◊ Tomorrow is about hope, new possibilites, and the opportunity to make a better day.
There is enough time today to do something I love
◊ You will find happiness in doing the thing you love to do.
I am priceless in someone's eyes
◊ Focus on those who love and accept you for who you are, and shower them with the love and kindness they deserve. Cherish the people who saw you when you were invisible to everyone else.
It's not too late
◊ No matter who you are, no matter what you did, no matter where you've come from, you can always change and become a better version of yourself.
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    Self love, 0 comments

{i'm sorry for the horrible updating (read: nonexistent)}

   date: 2013-02-11 time: 21:58:00
Although I sometimes get sad for something that's missing in my life, I'm also very grateful for everything I have, for everyone that likes me and are with me. I might be ungrateful sometimes but I consider myself very lucky. I hope all of you are as lucky as I am for having your family with you, your friends, your life even if you have struggles and hard things you have to deal with everyday. Just think that every obstacle or hurtful thing makes you stronger and better as a person. I also hope you all know how beautiful and amazing you are. I'm not available as much anymore and I want to apologize for that. I don't have time to answer any questions on either kik, on here or on askfm. I barely have enough time to upload pics on Instagram anymore. There's just so much going on in school right now but fortunately there's this week left and then I have a well deserved holiday where I hopefully will be more active. Goodnight everyone ♥
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    Personal, 0 comments

IGspo .:. 9/2 13

   date: 2013-02-10 time: 02:01:20
Today I got an idea. Since there are soooo many IG accounts out there with amazing food I will each day (I'll try to at least) upload my favorite photos from the past 24 hours that's showing on my dash. Hopefully you'll find inspiration among them 
Idag fick jag en idé. Eftersom det finns såååå många IG konton där ute med fantastisk mat så tänkte jag varje dag (jag ska försöka åtminstone) ladda upp mina favoritbilder från de senaste 24 timmarna som visats på min tidslinje. Förhoppningsvis hittar du inspiration bland dem 
amelia_getting_fit  amyisrecovering  aurora_fitness  aurora_fitness  believe_in_health  breakfastweekday  carrolundqvist  chrillanw  dedicationkristine  dorisldk  dorisldk  fffdedicated  fredricblank  frokenelva  healthy_rabbit_habit
healthyandclean  healthyandfiit  healthyforme  kalsallad  kalsallad  kalsallad  karinlilja  lifeissweetlikecinnamon  lottanyberg  manda_mandel  melaniewijkhuisen  nomyourself  pitiflautikah  shapemeup  siobhano_
sunny_eatclean  susannalevin  sweetpotatobri  sweetpotatobri  thatstarrylove  thedreambody  thedreambody  tovelouice  vanillawhirlwind  watch_me_shrink  viiggshealthy  wishesforfitness  workformydreambody  workformydreambody  elnaelida

    General, 1 comments

Accepting yourself

   date: 2013-02-09 time: 21:23:00
First of all you have to learn not to lie. You have to appreciate whom you are. Look at the mirror and face yourself. Facing yourself in the mirror is something magical, important and interesting at the same time. It feels like you escape your body, and watch how yourself is looking and acting, as you were a third person. While looking at your reflection in the mirror, you have to realize who you are, where you live, how old are you and things that have to do with your life, your personality and the way you act in everyday life. Our beliefs, background, religion, race, gender and sexuality make us who we are. Just by facing your “faults” your mood is going to change and then you have to decide whether you like it or not, and what would you like to change. Maybe, its the way you act with people around you, or the way you live, your job or your friends, your religion or sexuality. By making clear these simple things of your life in your mind, your mood is going to change radically and is going to give you pathways that leads to happiness and acceptance.
Först av allt måste du lära dig att inte ljuga. Du måste uppskatta vem du är. Titta i spegeln och möt dig själv. Att möta sig själv i spegeln är något magiskt, viktigt och intressant på samma gång. Det känns som du flyr din kropp, och du ser hur du själv inspekterar och agerar, som om du var i tredje person. Medan du tittar på din spegelbild i spegeln, måste du inse vem du är, var du bor, hur gammal är du och saker som har att göra med ditt liv, din personlighet och hur du agerar i vardagen. Vår tro, bakgrund, religion, ras, kön och sexualitet gör oss till vilka vi är. Bara genom att möta dina "brister" kommer ditt humör att förändras och då måste du bestämma dig för om om du gillar de eller inte, och vad skulle du vilja ändra. Kanske, är det sättet du agerarmed människor runt omkring dig, eller hur du bor, ditt jobb eller dina vänner, din religion eller sexualitet. Genom att göra dessa enkla detaljer i ditt liv glasklara i ditt sinne, kommer ditt humör att förändras radikalt och ge dig vägar som leder till lycka och acceptans.

    Self love, 0 comments

The skinny on milk

   date: 2013-02-03 time: 11:34:27
Decades ago, the only consideration when choosing what type of milk to purchase at the grocery store was whether you opted for whole, 2% or skim milk. Back then, milk always came from cows. Times have certainly changed as now there is an assortment of “milks,” some of which don’t even come from animals but instead are made from plants. When navigating the milk aisle, the vast array of milk options can be somewhat overwhelming. Let’s take a look at what new milks are cozying up next to cow milk.
Because these milks are produced from different animals or plants, their nutrition profiles differ somewhat. However, most non-dairy milk alternatives have been fortified with calcium and vitamin D.
Cow milk
The old stand-by. This familiar friend is high in calcium and has about twice the protein of other milks. Choose skim milk to avoid unhealthy saturated fat. Organic milk is made without growth hormones, pesticides, antibiotics or fertilizers, but it has not been scientifically proven to be nutritionally superior to regular cow milk.
Raw milk
Raw milk is animal milk that has not been pasteurized - the process of heating a food (usually liquid) to a specific temperature for a defined amount of time, and then immediately cooling it. Raw milk can contain dangerous bacteria such as Salmonella, E. coli, Listeria monocytogenes, Campylobacter jejuni, and Yersinia enterocolitic. These strains of bacteria can cause serious illness or even death.
Soy milk
Soy milk is produced by soaking and grinding soybeans with water and then straining them. Soymilk is certainly the most popular non-dairy milk alternative and it contains high-quality protein, no cholesterol and is low in fat.
Almond milk
Almond milk, which has become increasingly more popular in recent years, is made from ground almonds that have been mixed with water. Many people opt for almond milk for its nutty taste. It’s also low in calories - one cup (unsweetened) contains only 40 calories. It’s rich in magnesium, potassium, vitamin E and heart-healthy fats. Almond milk is very low in carbohydrate (1 gram per cup), which makes it a good choice for diabetics. One downside to almond milk is that it contains very little protein (about 1 gram per cup), so if you drink only almond milk, be sure to get enough protein from other sources. Also spotted on shelves are milks made from other nuts.
Rice milk
Rice milk is made from boiled rice, brown rice syrup, brown rice starch and water. Commercial rice milk often has thickening agents, sugar and flavorings added to it. Rice milk is a good choice for those with food allergies because it contains no soy or lactose. However, it provides less protein and vitamins A and C than other milks.
Coconut milk
Coconut milk, made from the ground meat and juice from coconuts, has traditionally been sold in a can and contains a staggering 550 calories a cup and more than two days worth of saturated fat. However, some new coconut milk beverages (like the kind from So Delicious) contain only about 50 calories a cup but still has about 5 grams of saturated fat (25% Daily Value).
Goat milk
Goat milk is commonly consumed in many countries around the world and contains the same amount of calcium as cow milk. Its flavor has been described as sweet and salty.
Sheep milk
Sheep milk, although not popular in the U.S., is commonly consumed throughout Europe and the Mediterranean region. Sheep milk contains more vitamin A, vitamin B, vitamin E, calcium, phosphorus, potassium, and magnesium than cow milk. Both sheep and goat milks may be more easily digested than cow milk because the fat globules are smaller.
Hemp milk
Hemp milk is made from ground hemp seeds mixed with water and has a creamy, nutty flavor. One cup unsweetened contains 70 calories, 6 grams of fat, 1 gram of carbohydrate, and 2 grams of protein.
Flax milk
Flax milk is the most recent milk to hit the supermarkets. It’s simply cold-pressed flax oil mixed with filtered water. One cup unsweetened has 50 calories and provides heart-healthy omega-3 fatty acids, but contains no protein.
Oat milk
Oat milk is made from oat groats (hulled oat grain broken into smaller pieces) and water. Sometimes other grains and beans are added. Oat milk is an excellent source of calcium, vitamin D and riboflavin, and one cup provides a surprising two grams of fiber. Oat milk does tend to be higher in calories—130 calories for one cup (unsweetened).
The bottom line: Avoid raw milk at all costs, unless you’re a fan of potentially life-threatening food-borne illnesses. Choose a milk that suits your taste preferences and overall dietary goals. Avoid milks that are sweetened with caloric sweeteners, as these add unnecessary calories to an otherwise healthy beverage.
Ifall du skulle välja standardmjölk, mellanmjölk eller lättmjölk vid köp av mjölk i affären var det enda valet du hade för ett par decennier sen. kom mjölk alltid från kor. Tiderna har verkligen förändrats och nu finns det ett sortiment av "mjölk" som i vissa fall inte ens kommer från djur utan är gjorda växter. När du går igenom mejeri-avdelningen i affären så kan det stora utbudet av mjölk vara överväldigande. Låt oss ta en titt på vilka nya typer av mjölk som hittat sin plats bredvid komjölken.
Eftersom dessa typer av mjölk producerats från olika djur eller växter, kan deras näringsinnehåll skilja sig något. De flesta icke-mejeri mjölkalternativen har dock för det mesta berikats med kalcium och vitamin D.
Den gamla välkända sorten. Denna välbekanta mjölk är rik på kalcium och har ungefär dubbelt så mycket protein som andra typer av mjölk. Välj lättmjölk för att undvika ohälsosamma mättade fetter. Ekologisk mjölk görs utan tillväxthormoner, bekämpningsmedel, antibiotika eller gödningsmedel, men näringsmässigt är det inte vetenskapligt bevisat att den är bättre än vanlig komjölk.
Opastöriserad mjölk
Opastöriserad mjölk är djurmjölk som inte har pastöriserats (processen att värma upp ett livsmedel (vanligen flytande) till en specifik temperatur under en definierad tidsperiod, och sedan omedelbart kyla den). Opastöriserad mjölk kan innehålla farliga bakterier som salmonella, E. coli, listeria monocytogenes, campylobacter jejuni och yersinia enterocolitic. Dessa stammar av bakterier kan orsaka allvarliga sjukdomar eller till och med dödsfall.
Sojamjölk framställs genom att blötlägga och mala sojabönor och vatten och därefter sila blandingen. Sojamjölk är den mest populära icke-mejeri mjölk-typen och den innehåller protein av hög kvalité, inget kolesterol och har låg fetthalt.
Mandelmjölk, som har blivit allt mer populärt på senare år, är gjort på malda mandlar som har blandats med vatten. Många människor väljer mandelmjölk pågrund av dess nötaktiga smak. Drycken är också låg i kalorier - två deciliter (osötad) mandelmjölk innehåller endast 40 kalorier. Det är rikt på magnesium, kalium, vitamin E och hjärt-hälsosamma fetter. Mandelmjölk är mycket kolhydratsfattigt (1 gram på två deciliter), vilket gör det till ett bra val för diabetiker. En nackdel med mandelmjölk är att den innehåller mycket lite protein (ca 1 gram på två deciliter), så om du bara dricker mandelmjölk så måste du se till att få tillräckligt med protein från andra källor. Det går även att hitta typer av mjölk gjort på andra nötter.
Rismjölk är tillverkat på kokt ris, brun rissirap, brun risstärkelse och vatten. Handelsteknisk rismjölk innehåller ofta förtjockningsmedel, socker och aromämnen som lagts till. Rismjölk är ett bra alternativ för personer med födoämnesallergier eftersom det inte innehåller någon soja eller laktos. Den innehåller emellertid mindre mängd protein, vitamin A och vitamin C än andra mjölktyper.
Kokosmjölk, tillverkat utav malet kokoskött och vätska från kokosnötter, säljs traditionellt burk och innehåller svindlande 550 kalorier för två deciliter och mer än två dagars mängd mättat fett. Några nya kokosmjölks-drycker (som exempelvis So delicious) innehåller endast ca 25 kalorier per deciliter, men har ändå ca 5 gram mättat fett (25% av dagliga intaget).
Getmjölk är vanligt i många länder runt om i världen och innehåller samma mängd kalcium som komjölk. Dess smak beskrivs som söt och saltig.
Fårmjölk är inte särskilt populärt i USA, men konsumeras ofta i hela Europa och Medelhavsområdet. Fårmjölk innehåller mer vitamin A, vitamin B, vitamin E, kalcium, fosfor, kalium och magnesium än komjölk. Både får- och getmjölk kan vara mer lättsmält än komjölk.
Hampamjölk är tillverkat på malda hampafrön blandat med vatten och har en krämig, nötig smak. Två deciliter osötad hampamjölk innehåller 70 kalorier, 6 gram fett, 1 gram kolhydrater och 2 gram protein.
Linfrömjölk är den senaste typen av mjölk som träffat stormarknaden. Det är helt enkelt kallpressad linfröolja blandat med filtrerat vatten. Två deciliter osötad linfrömjölk innehåller 50 kalorier och hjärtvänliga omega-3-fettsyror, men innehåller inget protein.
Havremjölk är tillverkat på havregryn och vatten. Ibland läggs andra sädesslag och bönor till. Havremjölk är en utmärkt källa för kalcium, D-vitamin och riboflavin och två deciliter innehåller en överraskande mängd på två gram fibrer. Havremjölk tenderar att vara lite högre i kalorier - 130 kalorier för två deciliter osötad havremjölk.
Så med andra ord: Undvik opastöriserad mjölk till varje pris, om du inte är ett fan av potentiellt livshotande livsmedelsburna sjukdomar. Välj en mjölk som passar dina smakpreferenser och kostmål. Undvik mjölk som är sötad med sötningsmedel, eftersom dessa lägger till onödiga kalorier till en annars bra dryck.

    Milk, 4 comments

Please don't ignore the pictures this is reverse psychology btw

   date: 2013-02-02 time: 12:33:00
This morning I caught myself saying something that I’ve realized I say a lot: “My legs are too big for these pants.” and I also realized how incredibly untrue that is. These pants were made for one purpose - for bodies to wear. Bodies, on the other hand, were made for running and jumping and dancing and standing and kicking and however else you move in your daily life. It is impossible for your body to be too big for your clothes, your clothes can only be too small for your body, because the clothing is what is supposed to change to accommodate the body. Clothes were made for your body, your body was made for much more important things than clothes.
Imorse kom jag på mig själv med att säga något som jag har insett att jag säger ganska ofta: "Mina ben är för stora för de här byxorna" och jag insåg hur otroligt osant det är. Byxorna gjordes för ett enda syfte - att bäras av kroppar. Kroppar, å andra sidan, gjordes för att springa och hoppa och dansa och stå och sparka och hur du nu än rör dig i ditt vardagliga liv. Det är omöjligt för kroppen att vara för stor för dina kläder, dina kan kläder bara vara för små för din kropp eftersom det är kläderna som är tänkta att ändras för att passa kroppen. Kläder gjordes för din kropp, din kropp skapades för mycket viktigare saker än kläder.

    Self love, 0 comments