7 things that can stand in the way of weight loss

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Certain habits can hinder your attempts to lose weight - and keep it away.
If you've changed your eating habits to focus on healthier foods and taken your workout seriously, you can expect to lose weight. However, the reality is that despite what you may have believed, weight loss is more complicated than calorie consumption versus calorie consumption. If you are trying to lose weight, check these habits that may interfere with your efforts.
1. You save on protein.
If you normally eat a muffin or avocado toast for breakfast, you may need to increase your protein intake. Research has shown that a high-protein breakfast can help alleviate hunger, so you may be less tempted to have a morning snack.
Protein is also important at lunch and dinner. If you routinely eat salads or sip gazpacho without accompanying protein - such as boiled egg, yogurt, beans, meat, poultry, or fish - over time, this can lead to a decrease in muscle tissue, which means that your metabolism will slow down and mak…

5 Surprising Health Benefits Of Mushrooms

Health Benefits Of Mushrooms

Not given much thought to the nutrients in mushrooms? There are many! Plus here's a super yummy, easy vegan recipe to make the most of them.

While many of us eat mushrooms on a regularly basis, if you did an office poll, how many people would be able to tell you about their health benefits? Mushrooms really are magical ingredients – and can easily be the hero of any dish. Powerhouses of nutrition and super versatile, mushrooms should definitely be on your weekly shopping list. And I’ll tell you why…

1. They can help with weight management

Personally, I love mushies and eat them as often as I can in many different ways. But did you know that mushrooms are great for weight loss because they contain protein and fibre? Both help keep you feeling fuller for longer.

2. Mushrooms support the immune system

They contain B vitamins as well as a powerful antioxidant called selenium. These help to support the immune system and prevent damage to cells and tissues.

3. They’re vegan sources of vitamin D

White button mushrooms are one of the few non-animal sources of vitamin D. When they’re grown, they’re exposed to UV light, which increases their concentration of the important vitamin.

4. Shiitake mushrooms can help treat cancer

For more than 30 years, medicinal shrooms have been approved as an addition to standard cancer treatments in Japan and China. A study from Harbin University in China found that ingesting shiitake (which contain a compound called lentinan) was “beneficial in terms of increasing mean survival duration, tumour necrosis and reducing recurrence.” Researchers in Texas also found that an ingredient – AHCC – in shiitake may be effective in protecting the body against viruses and infections. Read more here.

5. They boost brain health

Mushrooms are good for the brain! Two antioxidants (ergothioneine and glutathione) may help prevent Parkinson’s and Alzheimer’s, says research from Penn State University in the US. A 2019 study from the National University of Singapore found that eating two three-quarter cup servings of cooked mushrooms per week may reduce your odds of cognitive decline.

Lemony Vegan Mushroom Risotto

Ingredients

  1.     Olive oil
  2.     1 large brown onion, finely chopped
  3.     1 cup Arborio (ristotto) rice
  4.     1 cup white wine
  5.     250g shiitake (or brown) mushrooms, sliced
  6.     4 cloves garlic, minced
  7.     Thyme leaves
  8.     750ml to one litre vegetable stock
  9.     150g exotic mushrooms, like shimeji and shiitake, sliced or separated, as needed
  10.     1 lemon
  11.     2 tsp nutritional yeast
  12.     Pinch chilli flakes
  13.     Salt and freshly ground black pepper
  14.     ½ cup pine nuts, toasted

Directions

  1. In a large, deep saucepan set over medium heat, add one tablespoon olive oil and the chopped onion. Sauté until translucent and soft.
  2. Add the risotto rice and stir for one minute before adding the white wine.
  3. In a separate large wok or pan set over high heat, add one tablespoon olive oil. When very hot, add the sliced shiitake mushrooms. Sauté for a couple minutes then add half the garlic and a few thyme leaves. Sauté until fragrant and the mushrooms are golden on the edges.
  4. While stirring the risotto rice, add a quarter cup of vegetable stock every few minutes until the rice is cooked (you might not need to use all the stock).
  5. Stir the cooked shiitake mushrooms into the risotto mixture.
  6. Place the now-empty mushroom pan back over high heat. Add another drizzle of olive oil and sauté the exotic mushrooms for a couple minutes before adding the remaining garlic and some thyme. Once cooked, set aside.
  7. Meanwhile, add some lemon zest (reserve some spirals for garnishing) and a good squeeze of lemon juice to the risotto. Stir in the nutritional yeast and chilli flakes, then season to taste with salt and pepper.
  8. Divide the risotto between four bowls, then top each bowl with the exotic mushrooms. Garnish with pine nuts, some extra thyme leaves, lemon zest and a final drizzle of olive oil before serving.


Source: womenshealthsa

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