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Free Public System - live healthy blog

Fatty and sugary foods

Ice-CreamThis group includes :

Butter and margarine

Cooking fats and oils

Cakes and biscuits



Ice cream


Sugary drinks


Fats are the most concentrated source of calories (energy) in our diet. There are two main types of fat, saturated and unsaturated, which differ in their chemical structure.

Saturated fats are mainly from animal sources such as butter, lard, meat and dairy products.

Coronary Heart Disease is a serious health problem in this country. Two of the factors which increases the risk of developing heart disease are a high cholesterol level in the blood and obesity. A high intake of fat of any kind can lead to obesity, and a diet high in saturated fat can lead to increased blood cholesterol levels. Unsaturated fats lower cholesterol.

Another type of fat which can also have an adverse effect on blood cholesterol levels is trans fat. Anything with “hydrogenated vegetable fat or oil” in the ingredients list is very likely to contain trans fats. The main sources of trans fats in the diet are processed foods such as biscuits, chocolates, savoury snacks and puddings. In addition, some margarines and solid cooking fats are made from hydrogenated fats.



Sugar can provide the body with energy but no other nutrients. However, we do not need this sugar to meet our energy requirements. We can obtain all the energy we need from other foods of higher nutritional value, especially starchy foods.

As with fat, a high sugar intake can often lead to an overall increased calorie intake, which increases the risk of obesity. A high sugar intake can also increase the risk of developing abnormal levels of another type of fat named triglycerides. High levels of this type of fat in the bloodstream are also known to increase the risk of heart disease.

Aim to keep fatty and sugary foods to a minimum. When choosing pre-prepared foods, read the labelling to select those with a low fat or low sugar content.

Use less fat for cooking and try to use alternative methods of cooking such as grilling, microwaving, dry roasting, steaming or poaching. If you do use oil, keep to small quantities and choose one high in monounsaturates.

Use less butter and margarine and remember to spread them thinly, even if using low fat spreads. Try to choose a margarine or spread high in monounsaturated fat.

Cutting down on fatty foods will often automatically reduce the sugar content of the diet as many foods high in fat are also high in sugar. Examples include cake, chocolate and biscuits.


Milk and dairy products

Cows milk can provide the body with nearly all of its required nutrients, as it is a good source of protein and many vitamins and minerals. However, on its own, it cannot provide sufficient iron, vitamin C or vitamin D.

Milk and dairy foods provide over half of the calcium in the typical British diet. The calcium present in dairy foods is one of the easiest forms to be absorbed into the body. Most of the body’s calcium is found in our bones and teeth. Calcium is also important in blood clotting, controlling blood pressure, helping muscles to contract and relax, and controlling our heartbeat.

Calcium is important for us all but is needed in larger amounts by growing children and adolescents, breastfeeding mums and by women after the menopause.

It is often assumed that skimmed and semi-skimmed milk contain less calcium, but in fact, calcium levels are slightly higher in skimmed and semi-skimmed milk than in whole milk (full cream).

The fat in milk and dairy products is mostly saturated. Whole (full cream) milk contains about 4% fat, semi-skimmed milk contains between 1.5 and 1.8 % fat, and skimmed milk has almost all of the fat removed. Full-fat cheddar cheese is typically around 30% fat.

Low fat yoghurt or crème fraiche are healthier alternatives to cream.

Try using low fat cheeses or even cottage cheese. If you use full fat versions, try to have stronger flavoured cheese and aim for smaller portions. Eat cheese as part of a meal rather than as an additional snack.

Healthy eating advice


When cooking fresh vegetables it is important to try not to overcook them. Some nutrients are destroyed by heat, and others leach into the water. If vegetables are boiled, cover them with as little water as possible. Alternatively, steam or microwave them.

Frozen or tinned fruit and vegetables can be as nutritious as fresh alternatives, and have the advantage of being convenient.

When buying fruit juices, look at the packaging to find brands without added sugar, glucose syrup or dextrose.


Meat, fish and alternatives

Most animal proteins (from meat, fish, milk, cheese and eggs) are said to have high biological value because they provide all the amino acids required by the body.

Most vegetable proteins, except for soya protein, are said to have low biological value because on their own, they are less likely to provide all the required amino acids. However, when vegetable proteins are eaten as part of a varied and mixed diet, the amino acids missing from one protein food will usually be provided by another. This means that people who eat little or no animal protein are unlikely to have a deficiency provided that they have a varied and adequate diet. Vegetable proteins do have the advantage of being low in fat, high in fibre and also inexpensive.

The fat content and proportion of saturated fat to overall fat content of meat and meat products will vary depending on the type of animal, the cut of meat and whether it is processed or not. Lean cuts of meat with visible fat removed and cooked without further added fat will produce a lower fat dish. By casseroling or braising fattier cuts of meat such as mince, any excess fat can be skimmed off the surface after cooking. Processed meats such as sausages, beefburgers and meat pies tend to have a higher fat content and higher proportion of saturated fat because they are processed with the fat from the meat.

Meat is also a good source of zinc and all of the B vitamins including thiamine, riboflavin and nicotinic acid. However, it contains little folic acid.

Pulses, lentils and nuts are good sources of protein and fibre, and are frequently used by vegetarians and vegans as a meat alternative. They do not contain vitamin C, but contain more B vitamins than many other vegetables. Nuts have a high fat content, although most of this is not saturated (with the exception of coconut).

quorn-chicken-nuggetsTextured vegetable protein is made by isolating the protein from vegetables such as soya beans and processing it into mince or chunks. It is often fortified with extra B vitamins, including B12, and iron. This makes it an ideal alternative to meat for vegetarians. Quorn also belongs to this group of foods, and is produced by growing a fungal micro-organism and harvesting the product. It can be incorporated into a range of dishes or ready-made meals as it can be sliced, diced or shredded.

A diet without any animal protein can meet requirements for most nutrients if the diet is planned carefully. Special care is needed to ensure that sufficient iron, calcium, vitamin D and riboflavin is provided. However, no vegetable proteins naturally contain vitamin B12. This vitamin is needed for the formation of blood cells and for the maintenance of a healthy nervous system. Anyone who does not eat animal protein will need to include another source of vitamin B12, such as yeast extracts.

Most of us eat adequate amounts of protein foods and often have more than our bodies require. When preparing a meal, starchy foods should form the basis of the meal, along with fruit, salad or vegetables. Protein foods should be eaten in moderation only. In particular, watch out for meals which combine two or more protein foods, e.g. meat and cheese, or meat and eggs. You are effectively “doubling up” here.

For meat and poultry, choose lean cuts and trim visible fat. Avoid added fat or oil where possible during cooking.

Try to eat processed meat products, such as sausages and pates, as infrequently as possible. It is a good idea to check for the fat content when buying these products or ready made meals. Even vegetarian versions can be high in fat.

Aim to have fish at least twice each week, including oily fish at least once.

Try to have beans and pulses regularly, as they are high fibre and low fat. They can be added to meat dishes, thereby reducing the amount of meat used.

An Overall Review Of Phen375

Exercise is one thing that most of the people dislike even f this act enables you good result. One can eat all day without stopping but when it comes to his or her personal care and stepping into the gym or getting up early to make a run and burn the excess calories, hardly people do the required. Maintaining fitness and a proper toned body in this era is a tough ask. Most of the people fall upon food at every corner. The streets, the markets and the restaurants are filled with such mouth watering and fat producing food items that it is hard to resist ourselves from stepping into the food zone. But, excess food requires excess care which we hardly look upon most of the times. In order to get over the gym issue, researchers have come up with a cure. A product hat saves you from sweating for hours into the gym or that will allow you to freely eat as much as calorie making items you want to have. Phen375 is the product that has been introduced in the product to handle this noble cause.

Phen375 is a compound of several fat reducing products which all together hits the sweetest spot to work against that fat of yours. The ingredients are so natural that the chances of side effects and after effects are nil. Some of the vital ingredients that are used in the production of this anti fat drug are Dimethyl-pentylamine; which is extracted from a germanium flower, Trimethylxanthine; an appetite suppressant, L-Carninite; an amino acid, DHEA; a product prepared from diosgenin that is found in wild yam and soybeans and Capsaicin; a capsicum extract. All these ingredients have different qualities which are quiet effective combined together in order to work against the fat issues. Phen375 as an overall product of these ingredients doesn’t just work upon burning the fat, but this burning involves other functions too which are the increase in the metabolism, suppressing the appetite and giving sustaining power while exercising. It has been observed that the usage of this medicine has been showing results even in the state of being asleep. One doesn’t require a doctor’s prescription to get this medicine but certain precautions are always supposed to be taken while taking any such sort of drugs. Pregnant women are foremost instructed not to take any amount of these doses, moreover for the people who are using it, at the point of time when you have achieve your target on the measure of the weight you wanted to release, stop the consumption straight away.

Phen375 isn’t any special drug that you won’t get easily or without a doctor’s prescription, Just walk up to your nearest pharmaceutical pharmacy store or online here and get yourself the best of aid available to work on that falling tummy of yours. The bottles with 30,60 and 90 (that gives 30 extra pills free) pills are available on very economical rates, so one doesn’t even needs to worry that the medicine might dent your card figures.

Natural Libido Enhancers for Women

Decreased sex drive is a big problem for many women especially as they grow older. There are very few pharmaceutical products that are available to tackle this problem and those that are available are almost guaranteed to have adverse side effects. In the recent years, drugs aimed at sexual enhancement have risen in cost and are difficult to acquire. There are also a lot of products that are ineffective due to the poor quality of ingredients used. Fortunately, there are natural libido enhancers for women which were used for traditionally, hundreds of years before advance in the drug industry. Consider using some of these herbal extracts to boost sexual pleasure.


The damiana shrub is indigenous to Central and South America and it is sought after due to the medicinal properties of its leaves. It is generally added to supplements to boost energy levels and rejuvenate the body. Its sexual enhancement properties are attributed to the alkaloids present. They increase blood flow to the erogenous zones resulting in more sensitivity. The plant is also believed to help in regulating the hormones in the female body especially for women who are past their menopause. It can be ingested in various forms for its aphrodisiac properties to be enjoyed.


The Asparagus racemosus is a highly recommended libido booster for women. It has general therapeutic properties to the female reproductive system and there are many benefits attached to using it. Shatavari limits vaginal dryness and restore the natural pH of the cervical and vaginal area. Natural lubrication increases arousal and ensures that the stimulation is more intense. It is also believed to increase the tone of muscles in the uterus and nourishes the reproductive organs for increased fertility. The symptoms of menopause are also more easily manageable with this herb.

Muira Puama

This is another tropical medicinal plant that is indigenous to Brazil. Its highly beneficial parts are the roots and the bark and it is casually referred to as potency wood. It is a universal sexual enhancer which improves blood circulation in the body. Women who use this product experience more intense sexual pleasure and more powerful orgasms. With prolonged use, it is believed to play a role in restoration of normal hormone production in the female body. It also improves sensitivity of the body by enhancing the functions of the nervous system. Energy levels are also boosted through consumption of muira puama which reduces tiredness and fatigue.

Using Libido Boosters

There are other fairly common natural libido enhancers for women around the world. Gingko biloba for instance is used in many supplements and it also improves sexual energy. If you looking for natural breast enhancement, read this. Increased adrenaline is also said to act as an aphrodisiac and it can be achieved by engaging in new thrilling experiences. Before using herbal supplements, it is important to seek advice from a qualified physician. If you are taking other medications, you should now the interactions. Most of the components of these enhancers work by increase blood flow to erogenous parts. This is usually accompanied by an increase in blood pressure. When you buy your product, ensure that it is from a reputable source.


The Health Advantages of Using Forskolin Fuel Supplement

Are you a person wishing to reduce your surplus weight and attain a slim body? Then this article is meant for you? If you have tried some methods and did not get the anticipated results, then trying the well known forskolin fuel supplement assist you shed your extra weight in a natural manner. This exceptional supplement does not give any side effect as each of the natural components is properly endorsed by the Food and Drug administration (FDA).Several individuals across the globe utilize this weight loss supplement as they comprehend how this forskolin fuel performs devoid of offering any negative consequence to the consumers.

Increase sour testrone levels

This triumphant supplment possess about twenty percent of Coleus forskohlii extracts to offer the maximum probable usual support to the consumers. When you use this supplement all the hurdles that come in the way of your weight loss mission is eliminated. You can take this supplement two times a day in prescribed dosages. When taken regularly, this supplement helps you to curtail your surplus weight to a significant extent. You will not only lose your weight to a considerable extent, but also your general health gets enhanced by this supplement. You will attain the most excellent enhancement in the level of testterone and thereby obtain a lean muscle mass. You feel contended of losing your weight in a natural manner using this affordable supplement. Once satisfied with the positive results of this supplement, you can suggest this product to your friends and relatives suffering from obesity.

How it curtail the fat

The natural component   present in the forskolin supplement effectively triggers the adenylate cyclase enzyme. When this enzyme is stimulated, it in turn triggers the lipo-protein and thereby leads to the fat cells’ breakdown. The busted fat cells are transformed into energy due to the presence of natural component in this weight loss supplement.

Forskolin fuel supplement assure exceptional outcomes for a user with an average loss of weight of about 3 to 5 pound in a week.

There are also instances of users losing weight up to a maximum of 20 pounds in a month.

You can find a good number of healthy reviews about this supplement. Apart from the improvement of the general health, this effective supplement also assist in productively enhancing the thyroid metabolism.

Other significant advantages

  • Forskolin fuels assist in curbing your hunger cravings
  • It improves your rate of metabolism
  • Assists in burning the accumulated fat
  • This nutritional products is hundred percent free from risks.

When to anticipate the results?

You can get fruitful results after a few weeks of taking the supplement. You can experience your blood pressure getting minimized as well as helps in averting the blood cots from getting gathered.

Vital things you need to adopt while taking forskolin fuel

  • Thought forskolin fuel effectively plays its role, for your part you need to do the following things
  • Drink copious amount of water prior to every meal.
  • Have the habit of drinking water.
  • Try to take meals on time.
  • Overall, forskolin fuel is an effective weight loss program that suits your budget and requirement.