MAMI na cozinha

14/06/2025

A natureza é perfeita ?

01/04/2025

Baked Sweet Potato with black beans chili

08/03/2025

01/10/2024

https://www.foodmatters.com/article/5-ways-lower-your-pesticide-consumption?utm_medium=email&utm_campaign=FMNLNewsletterNurtureWeek-39&utm_content=FMNLNewsletterNurtureWeek-39+CID_c661fbec388eb321939f7b1a37db74a3&utm_source=Food%20Matters%20Email%20Marketing&utm_term=CLICK%20HERE%20TO%20READ%20MORE

Learn five effective ways to lower your pesticide consumption, including choosing organic produce, washing and peeling fruits and vegetables, and supporting local, seasonal foods. Discover how these simple strategies can help reduce exposure to harmful chemicals and promote a healthier lifestyle.

23/09/2024

Imagine two people… Sarah and Jake.

Sarah maintains a consistent sleep schedule, going to bed at 10 PM and waking up at 6 AM every day. She starts her mornings with a walk outside, soaking up the morning sunlight, which helps reset her internal clock. Throughout the day, she stays active and eats meals at regular times. In the evening, she winds down with a relaxing routine, avoids screens before bed, and keeps her bedroom cool and dark. As a result, Sarah falls asleep easily, wakes up refreshed, and feels energized throughout the day. Her mood is stable, her hormonal health is strong, her cognitive function sharp, and she rarely feels fatigued or irritable.

Jake's schedule is all over the place. He often stays up late working or watching TV and wakes up at different times each day, depending on when he finally goes to bed. His sleep environment is bright and noisy, and he often scrolls through his phone before trying to sleep. Jake’s exposure to natural light is minimal, as he spends most of his day indoors. He frequently skips meals or eats at irregular times, and his exercise routine is sporadic. As a result, Jake struggles to fall asleep, wakes up groggy, and feels tired and unfocused during the day. His mood fluctuates, he’s prone to irritability, and his overall well-being suffers.

At the heart of our daily lives is a powerful internal mechanism known as the circadian rhythm. This natural, internal process governs our sleep-wake cycle and repeats approximately every 24 hours. Present in most living organisms, from humans to plants and even bacteria, the circadian rhythm is essential for maintaining balance and harmony in our bodies.

Supporting Your Circadian Rhythm: 10 Tips for a Balanced Life

Maintaining a healthy circadian rhythm is crucial for optimizing physical and mental well-being.
Here are ten simple tips to help keep your internal clock ticking smoothly:

Stick to a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends.

Soak Up Morning Sunlight: Start your day with exposure to natural light to help reset your internal clock. You can read more about the benefits of daily sunlight here.

Limit Evening Blue Light: Reduce exposure to screens in the evening to promote melatonin production.

Create a Relaxing Bedtime Routine: Signal to your body that it’s time to wind down with calming activities before bed.

Avoid Late-Night Stimulants: Steer clear of caffeine past 2pm and heavy meals close to bedtime.

Exercise Early: Regular physical activity is beneficial, but try to complete your workouts earlier in the day.

Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet for the best sleep quality.

Nap Wisely: Limit naps to 20-30 minutes and avoid napping late in the day.

Manage Stress: Practice relaxation techniques like meditation or deep breathing to keep stress in check.

Monitor Light Exposure: Seek bright light during the day and dim lighting in the evening to align with your natural circadian cues.

Understanding and nurturing your circadian rhythm is more than just a sleep strategy—it’s a foundation for overall health. By respecting and supporting this natural cycle, you can enhance your sleep quality, boost your energy levels, and improve your mental and physical well-being.

31/08/2024

Are you confused about magnesium supplements?

Discover which form of magnesium is best for your health needs with Food Matters' guide, covering magnesium glycinate for sleep, citrate for digestion, threonate for brain health, malate for energy, oxide for cost-effectiveness, and chloride for topical use. Learn how each type can benefit you and o...

29/07/2024

02/06/2024

A major new review of the past 20 years of scientific research presents some of the strongest evidence yet that plant-based diets can help prevent the two leading causes of death worldwide: cardiovascular disease and cancer.

DO QUE É QUE ESTÁ À ESPERA PARA MUDAR O SEU ESTILO DE VIDA?

A major new review of the past two decades of scientific research suggests big benefits from plant-based diets. Learn more.

25/05/2024

SALADA DOS 12 com MOLHO DOS 6:

Salada:
1.folhas de alface, 2.folhas de alface escura, 3.tomate cereja, 4.pepino, 5.aipo, 6.beterraba cozida, 7.cenoura cozida, 8.coentros, 9.abacate, 10.sementes de abóbora, 11.sementes de girassol, 12.sementes de cânhamo.

Molho:
1.azeite, 2.vinagre de cidra, 3.alho em pó, 4.curcuma, 5.pimenta preta, 6.cominhos

PS: pode substituir qualquer ingrediente que não lhe agrade ou não tenha disponível.
Mas mantenha a variedade e o número de ingredientes para usufruir de uma salada rica, saudável e criativa!

Coma pelo menos uma vez por semana …
Acompanhe com duas fatias de pão estilo sourdough barradas com azeite ou manteiga pura

19/05/2024

Sobremesa?
MOUSSE DE CHOCOLATE COM FRUTOS VERMELHOS
Pequeno-almoço?
SMOOTHIE DE BANANA E CACAO

35gr de pepitas de cacao cru
2 bananas maduras
2 c/s Mel
30 gr sementes de cânhamo
150ml leite coco / amêndoa
Triture tudo no processador / Bimby

Junte mais leite até obter a consistência desejada para um smoothie de pequeno-almoço
Ou
Retire para uma taça e leve ao frio a solidificar
Sirva com:
Frutos vermelhos
Mel
Canela

19/05/2024

SALADA DE BATATA COM GUACAMOLE:

Prepare um guacamole com cebola 🧅 picada, chili 🌶️ picado, tomate 🍅 picado, sumo de limão 🍋 , coentros picados, abacate 🥑 picado.
Tempere com sal, pimenta e azeite.
Reserve no frigorífico.

SALADA:
Coza batata a v***r aos quadradinhos, deixe arrefecer ligeiramente e junte: cebola laminada, tomate aos quadrados, azeitonas, alcaparras.

Combinado:
Junte à salada de batata 2 a 3 colheres de sopa de guacamole. Rectifique temperos e sirva morna ou fria.

29/04/2024

Cozinha de fim-de-semana:
- salada com mistura de cenoura e beterraba em marinada algarvia e feta-tofu marinado com ervas aromáticas.
- linguini de choco picante com camarão e tomate cereja.