Morning Health

Healthy, Wealthy & Wise

You are here: Home / Archives for Nutrition

Top 14 Home Remedies Using Tea

By Leave a Comment

Tea is perhaps one of the best known beverages known in Indian households. Sip it hot or relish a tumbler of ice-cold tea, drinking tea is always refreshing. But did you know that tea can be used for treating a variety of problems at home? Keep reading to know the top fifteen home remedies that involve the use of tea.

Sunburn relief: Did you know that wet tea bags are effective in soothing sunburns? For a complete body sunburn treatment, the best idea would be to prepare a tea bath and soak in its goodness.

Tired eyes: Tired eyes look puffy and dull. So, why don’t you soothe them with some wet tea bags? Indeed, tea bags are very efficient in relieving tired eyes, almost as competent as cucumber slices and slices of potato! Your eyes would instantly brighten up.

Toothache: Suffering from pain in gums and tooth ache? Prepare peppermint tea and add a pinch of salt. Use this antiseptic natural mouthwash for soothing the ache.

Bleeding gums: If your child has lost a tooth and is experiencing bleeding gums, put a wet tea bag (cold) in the mouth, on the area where he or she has lost the tooth. This treatment would help in reducing the bleeding and soothing pain.

Foot Odor: Well, if foot odour seems to be a perennial reason for embarrassment, make sure that you soak your feet in a tub of strongly brewed tea, everyday for about twenty minutes. This practice will surely relax your feet and help you get rid of that unwanted stick!

Bad breath: Gargling several times a day with strong tea can be useful in preventing bad breath.

Menstrual Cramps: Chamomile tea increases glycine levels, an amino acid that calms muscle spasms, thereby reducing the pain caused by stomach and back aches as well as helping to reduce and even relieve menstrual cramps in women.

Cold and Flu:  Ginger can stimulate your circulation, which will help your body get rid of a cold faster. It’s also been shown to reduce nausea. To make the tea, mix 2/3 cup of boiling water with 2 teaspoons of grated ginger and 1 teaspoons of honey.

Stuffy Nose: If you have stuffy nose then a cup of warm tea can ease the pain and discomfort. Hot tea, particularly sage tea, may reduce the blockage in your nose.

Sore throat: Teas can help ease sore throats. Hot tea like ginger tea can give a lot of relief from an achy and sore throat. Toss some ginger flakes in your regular tea and allow the tea to brew in the ginger for 5 minutes. The ginger tea will help to soothe the throat and give relief from an achy and sore throat.

Headaches: Herbal tea is helpful in reducing headaches and migraines. A warm cup of herbal tea made with peppermint, vervain or lemon balm will relieve a headache.

Gas and bloating: Ginger tea is also a natural remedy for heart burn, as well as helps relieve stomach gas and bloating.

Weight Loss: Green tea is widely used globally as an antidote to lose weight. The “catechins” present in the green tea produces thermogenesis, which is the panacea for losing weight.  It is advisable to sip at least 3 cups of green tea for this purpose.

Banish indigestion: Mint tea is a super way to ease stubborn indigestion and gas and to quell nausea and vomiting. Peppermint contains the digestive aid menthol. Use 1 tablespoon of mint leaves (or more, according to taste) per cup of boiling water. 

Tea is so much more than just a beverage! Whether you want a natural mouthwash, or you want a natural mosquito repellent, the range of use of tea leaves is wide; so, use them easily in a variety of home remedies to reap the best benefits.

Source: theindianspot.com

Foods That Will Help You Get A Flat Stomach

By Leave a Comment

 

Curejoy Expert Dipti Mothay Explains:

Stomach fat can be due to an array of factors. Lack of exercise, over sleeping the afternoons, as well as an unhealthy diet and lifestyle may collectively lead to this particular state. Here are the surprising foods for quickly shrinking your tummy, which will help you shed inches and pounds and also to banish the bloat.

Foods for a Flat Stomach

Salmon: Salmon is an excellent source of Vitamin D. Insufficient blood levels of Vitamin D have been linked to obesity, including abdominal obesity. The omega-3 fatty acids in salmon and other fatty fish can also help flatten your belly.

Eggs: If you want to lose some fat around the middle, eggs are a great way to start your day. Eggs provide Vitamin D and choline known for playing a role in fat metabolism.

Cucumbers: Cucumbers are loaded with water and naturally low in calories to help with hydration and weight management. One whole cucumber has just 45 calories and eating them can also help you fight belly bloat.

Fennel Seeds: Dried fennel seeds are very nutritious, containing fiber, magnesium, calcium and iron, and they have long been used as a digestive aid. Fennel helps to relax the gastrointestinal muscles, which helps trapped gas pass to alleviate bloating.

Greek Yogurt: Yogurt is a good source of calcium, a mineral that slows production of the hormone cortisol, which encourages belly fat.

Olive Oil: Healthful monounsaturated fats found in olive oil could potentially switch on genes related to the burning and storage of fat.

Whole Grains: Whole grains including quinoa, popcorn, oats and wheat — can help flatten your tummy. The USDA recommends healthy adults consume about six ounces of total grains per day, and that at least half of those grains should be whole grains.

Water: Drinking enough water is helpful to flatten your tummy. Water is essential for moving fiber through the GI system and preventing constipation.

Source: curejoy.com

The Best Breakfast For Your Daily Activities

By 1 Comment

What you eat after rolling out of bed has the power to banish cravings, turbo-charge energy, and keep your waistline in check.

Breakfast munchers eat 12 percent healthier throughout the day, according to data from the app Eatery (by Massive Health), which tracks users’ daily chow-down habits. “Skipping breakfast makes you more likely to overindulge at your next meal or eat mid-morning snacks that are high in calories and sugar to ward off hunger until lunch,” says Amari Cheffer, R.D., owner of Eat Chic Chicago.

And if the a.m. is your time to exercise, you especially need to nosh. When you wake up, blood sugar levels and carb stores are way down, explains sports dietitian Michele Macedonio, R.D. Breakfast provides what your brain needs to feel alert and what your muscles need to perform at their best—so you feel zippy on the treadmill instead of fatigued and, well, just blah.

Don’t reach for just any cereal or oatmeal, though. Different morning routines call for different morning meals. Whether you’re trying to drop 10 pounds or rip through an a.m. BodyPump class, one of these eight yummy, satisfying breakfasts will start your day on a high note.

THE BEST BREAKFAST IF YOU…
STRENGTH TRAIN IN THE A.M.

Make muscle-building protein a priority, Macedonio says. Combine 1/4 cup each granola, rolled oats, chopped almonds, raisins or dried cranberries with low-fat milk. (Feel free to eat half and save the rest for tomorrow, depending on your calorie needs.)

After you leave the gym, aim for another 20 grams of protein, as studies show this is ideal for kick-starting the muscle-repair process. Try 6 ounces of fat-free or low-fat ricotta cheese, a cup of fat-free or low-fat Greek yogurt, or 3 ounces of sliced roast beef or roasted chicken.

THE BEST BREAKFAST IF YOU…ARE TRYING TO LOSE WEIGHT

Repeat after us: A grande skinny caramel macchiato is not a breakfast. For the same wake-you-up buzz of caffeine and healthful antioxidants and no calories, have green tea. Then make one or two eggs—the whole thing, not just the whites since more than half of the fill-you-up protein is in the yolk—with a piece of fruit such as an apple or a cup of raspberries. This all clocks in between 135 to 240 calories and has 7 to 14 grams of protein and 4.5 to 8 grams of fiber to provide staying power until lunch, Cheffer says.

THE BEST BREAKFAST IF YOU…STILL FEEL FULL FROM DINNER

First things first: Eat! “That will keep your metabolism going,” Cheffer says. Nibble on something light within an hour of waking up such as a piece of fruit. And next time push back dinnertime. Eating two to three hours before going to sleep—including snacks—will give your body ample time to digest everything before the a.m.

THE BEST BREAKFAST IF YOU…DO CARDIO IN THE A.M.

Your muscles run on carbs as their main source of fuel when your heart’s pumping while you run, spin, or sweat on an elliptical, so eat an hour before your exercise to boost energy and allow your body time to break down your meal. Swirl fat-free or low-fat yogurt into oatmeal and top with fresh fruit or raisins. (if you have less time, a fruit and milk or yogurt smoothie wins points for easy digestibility.)

Post-workout, enjoy a mix of carbs to replenish glycogen stores and protein to maximize muscle repair, ideally within 30 minutes of your cooldown—this is the prime time when muscles are like a sponge, absorbing all those powerhouse nutrients. A 100-calorie whole-wheat sandwich, spread with a thin layer of peanut butter and topped with a bit of honey or jelly is an easy choice, Macedonio says.

THE BEST BREAKFAST IF YOU…WILL HAVE A LATE LUNCH

Slow-digesting fiber and protein are your best friends when you want to quash stomach rumblings. Shoot for 7 to 10 grams of fiber and 15 to 20 grams of protein, which can deliciously be reached with a pseudo-parfait of a cup of fat-free or low-fat Greek yogurt, a serving of high-fiber cereal (look for those that pack at least five grams per serving), and fresh or frozen blueberries.

THE BEST BREAKFAST IF YOU…CAN’T STOMACH A LOT OF FOOD

The last thing you want is something that sits like a rock in your gut, so an easy-to-digest smoothie is the way to go. Keep it healthy by blending frozen fruit and milk or a non-dairy alternative. Or buy a bottled one that contains less than 30 grams of sugar per serving and protein to slow the rate at which your body absorbs that sugar and keep you fuller longer, Cheffer says. Either way, sip slowly through the morning for a dose of important vitamins and minerals.

THE BEST BREAKFAST IF YOU…ARE ON THE GO

On Sunday, prep Macedonio’s favorite eat-on-the-run option for the week: Mix a whole-grain, high-fiber, low-sugar cereal (she likes Mini Shredded Wheat, Cheerios, or Chex); nuts (soy nuts, peanuts, or almonds); and dried fruit (raisins or cranberries), and portion out one-cup servings into sandwich bags. On your way out the door in the morning, grab a bag and a single-serve carton of low-fat milk. Or bake up a half-dozen fiber-rich breakfast muffins and freeze. Take one out the night before to thaw, or defrost it in the toaster oven when you wake up. Both options offer that perfect combo of carbs and protein that helps kick your brain into gear and satisfies your hunger.

THE BEST BREAKFAST IF YOU…PRACTICE YOGA IN THE A.M.

Breakfast isn’t one-size-fits-all for yogis. Intense, athletic-style classes call for any of the options listed previously for cardio or strength workouts. Since milder versions of yoga typically don’t burn as many calories, Macedonio recommends a piece of fruit or container of applesauce before heading to the studio to pump up energy without weighing you down during an inversion.

Following any type of downward dog session, chopped fruit stirred into a container of fat-free or low-fat plain yogurt is a good bet, as it delivers (say it with us) carbs and protein to recharge your body.

Source: eatthis.com

Surprising High-Protein Foods For Weight Loss

By Leave a Comment

You know you need protein for a flat belly diet: It’s a crucial building block for lean muscle, which in turn burns fat. But you probably don’t realize how many different foods will give you a serious amount, including fruits and veggies. In fact, a number of unsung and surprising foods pack almost as much — or even more — protein than an egg. (For reference, that’s 6 grams.)

1. GREEN PEAS

Amount of Protein: 8 g per cup (14% DV)

It’s enough to make Popeye do a spit take: Despite their wimpy reputation, a cup of green peas contains eight times the protein of a cup of spinach. And with almost 100% of your daily value of Vitamin C in a single cup, they’ll help keep your immune system up to snuff.

How to Enjoy Them: Layer them into a mason jar salad or add them to an omelet to boost eggs’ satiating power.

2. GUAVA

Amount of Protein: 4.2 g per cup (8% DV)

The highest-protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 112 calories. With 600% of your DV of Vitamin C per cup — the equivalent of more than seven medium oranges! — the tropical fruit should merengue its way into your shopping cart ASAP.

How to Enjoy Them: The fairly complicated preparation process involves slicing and eating. You can also toss them into just about any type of salad, slip slices into a detox water, or make homemade popsicles with a fraction of the sugar of storebought.

3. Hemp Seeds

Amount of Protein: 6 g per tablespoon (11% DV)

Similar in taste to sunflower seeds, these nuts are derived from hemp seeds, which are also used to grow cannabis. (We know what you’re thinking. The answer is no.) By weight, hemp seed nuts provide more high-quality protein than even beef or fish. Each nut is also packed with heart-healthy alphalinoleic acid. Find them in your local health-food store or in the natural-products section of your grocery store.

How to Enjoy Them: Eat them straight from the bag, or sprinkle a handful on salads or in your morning oatmeal.

4. LENTILS

Amount of Protein: 18 g per cup (36% DV)

Here are some pretty amazing proportions: One cup of lentils has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t.

How to Enjoy Them: Eat them on their own as a side or simmer them into a number of all-season soups.

5. KAMUT

Amount of Protein: 11 g per cup, cooked (20% DV)

This ancient grain, which you can use in place of quinoa, has 3 more grams of protein per cup than its trendy cousin. It’s high in magnesium, potassium and iron, with 21 g of fiber per cup. Bonus: A study published in the European Journal of Clinical Nutrition found that eating kamut reduces cholesterol, blood sugar and cytokines, which cause inflammation throughout the body.

How to Enjoy It: Toss it into salads or eat it as a side dish on its own. And if you’re looking for a quick way to turbocharge your own weight-loss, sip your way thin with The 7-Day Flat-Belly Tea Diet and Cleanse. Test panelists lost up to 10 pounds in just one week!

6. TRITICALE

Amount of Protein: 12 g in 1/2 cup (24% DV)

You may not have heard about this wheat-rye hybrid, but it just might become your favorite. An able stand-in for rice or quinoa, triticale packs twice as much protein as an egg in one 1/2 cup serving! It’s also rich in brain-boosting iron, muscle-mending potassium and magnesium, and heart-healthy fiber.

How to Enjoy It: Use triticale in place of rice and mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms and edamame to make a healthy, Asian-inspired dish. You can also use triticale flour in place of traditional flour in your baking.

7. GOAT CHEESE

Amount of Protein: 5 g per 1 oz serving (9% DV)

Dairy products are famously protein rich, but this versatile cheese (dare we say the most versatile?) is truly impressive: You can get nearly 10% of your daily protein from a 1 oz, 76-calorie serving.

How to Enjoy It: Crumble goat cheese over a colorful salad and top it with ourZero Belly Vinaigrette dressing; use a watermelon or chickpea base to ratchet up the fat-burning benefits. Or combine feta with other flat-belly ingredients to make a creative healthy homemade pizza, like the arugula-and-cherry number above.

8. PUMPKIN SEEDS

Amount of Protein: 8 g per 1/2 cup (14% DV)

When it comes to healthy snack foods, almonds and walnuts are always on the A-list, but pumpkin seeds, a.k.a. pepitas, are an underrated winner. One half-cup serving has 20% more protein than an egg, and is high in iron, potassium, phosphorus, magnesium and immune-system-boosting zinc.

How to Enjoy Them: Add pumpkin seeds to salads, oats and yogurt, or grab a handful as a snack.

9. SUN-DRIED TOMATOES

Amount of Protein: 6 g per cup (12% DV)

Tomatoes are packed with the antioxidant lycopene, which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Just one cup of the sun-dried version will lend you 7 grams of fiber, ¾ of your RDA of potassium—which is essential for heart health and tissue repair—and 50% of your RDA of vitamin C, the superstar antioxidant that prevents DNA damage. They’re also rich in vitamins A and K.

How to Enjoy Them: Use them as a pizza topping, a tangy addition to salads, or snack on them right out of the bag.

10. SPROUTED WHOLE-GRAIN BREADS

Amount of Protein: 8-12 g in two slices (14-21% DV)

Not all breads are carb bombs waiting to shatter your weight loss goals. This nutrient-dense bread is loaded with folate-filled lentils and good-for-you grains and seeds like barley and millet.

How to Enjoy It: Make a protein-packed veggie sandwich overflowing with wholesome nutrients. On two slices of sprouted whole-grain bread combine tahini-free hummus, avocado slices, roasted red peppers, cucumbers, onions, spinach and tomatoes.

11. CHICKPEAS

Amount of Protein: 11 g in one cup (20% DV)

You might not think of the little beige bullets as a superfood, but it’s time to start. High in nutrients and soluble fiber, chickpeas are a prime weight-loss weapon, increasing feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin.

How to Enjoy Them: Use chickpeas as a base for a salad incorporating tomatoes and feta, blend them into homemade hummus with lemon and olive oil, or roast them (above) for a superhealthy alternative to chips. You can also substitute chickpea flour for a portion of the regular flour you use in baking; it contains almost twice as much protein as the standard white stuff.

12. GRUYÈRE CHEESE

Amount of Protein: 8 g per 1 oz slice (14% DV)

Here’s an excuse for a wine-and-cheese hour: The schmancy Swiss cheese (don’t forget the accented ‘e’) contains 30% more protein than an egg in one slice, plus one-third of your RDA of vitamin A.

How to Enjoy It: If you’re looking to indulge, keep your serving to the size of four dice, and moderate your vino to one glass for women, two glasses for men, to get the bad-cholesterol-lowering benefits of the antioxidant resveratrol. Also, slim down fast by offsetting all these empty calories with these 8 Best-Ever Superfoods for a Flat Stomach!

13. ARTICHOKES

Amount of Protein: 4.2 g in 1 medium artichoke (7.5% DV)

Ghrelin is your body’s “I’m hungry” hormone, which is suppressed when your stomach is full, so eating satiating high-fiber and high-protein foods is a no-brainer. The humble artichoke is a winner on both counts: It has almost twice as much fiber as kale (10.3 g per medium artichoke, or 40% of the daily fiber the average woman needs) and one of the highest protein counts among vegetables.

How to Enjoy It: Boil and eat the whole shebang as a self-contained salad (why not add a little goat cheese and sun-dried tomatoes?), toss the leaves with your favorite greens and dressing, or peel and pop the hearts onto healthy pizzas and flatbreads.

14. TEFF

Amount of Protein: 13 g in 1/2 cup (23% DV)

Dubbed the next big thing in grains, teff has some calling it “the new quinoa,” and Lisa Moskovitz, RD, says that label is well deserved. “It’s a more complete amino acid-packed protein than quinoa itself,” she says. “That makes it great for anyone who wants to keep calories low and protein high.” Moskovitz says the health benefits don’t stop there. Teff is “also a good source of fiber, in addition to containing 30 percent of your daily value of blood-pumping iron.” All that fiber and protein add up to one key element in your slim-down efforts: appetite control.

How to Enjoy It: Cook teff as a simple side dish with some Parmesan, onions, fresh garlic and tomatoes, or use it as a base for breakfast porridge. Add honey, fruit, and unsweetened coconut flakes for some additional flavor and crunch.

15. BLACKBERRIES

Amount of Protein: 2 g per cup (3.5% DV)

The fruit with the second-highest amount of protein (behind guava), blackberries’ benefits are strictly front-of-the-pack. They boast phytonutrients that help blood clot and keep bones healthy, as well as the antioxidant lutein, which supports eye health. Plus, with 8 grams of fiber per cup (almost as much as soybeans), blackberries are one of the 11 Best High-Fiber Foods for Weight Loss.

How to Enjoy Them: Scarf them by the handful, add them to whole-wheat pancakes, or sprinkle them into plain Greek yogurt for a high-protein breakfast without excess sugar.

16. CHIA SEEDS

Amount of Protein: 5 g per 1 oz serving (9% DV)

One of the hallmarks of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. A 4:1 ratio would be ideal, but the modern American diet is more like 20:1. That leads to inflammation, which can trigger weight gain. But while eating a serving of salmon every day isn’t exactly convenient, sprinkling chia seeds—among the most highly concentrated sources of omega-3s in the food world—into smoothies, salads, cereals, pancakes or even desserts is as easy a diet upgrade as you can get.

How to Enjoy It: Bring a chia-based snack to work that you can reach for (guilt free!). Try making chia pudding with 1/2 cup chia seeds, 2 cups unsweetened almond milk and vanilla extract to taste. In a rush? Stock up on Chia Pods for a quick grab-and-go snack.

17. AMARANTH

Amount of Protein: 14 g per 100 g serving (25% DV)

Like quinoa, this nutrient-packed seed is native to the Americas and was a staple of the Incan diet. The grain-like seeds have a mild, nutty taste. Gram for gram, few grains can compete with amaranth’s nutritional portfolio. It’s higher in fiber and protein than wheat and brown rice, it’s loaded with vitamins, and it’s been shown in studies to help lower blood pressure and harmful LDL cholesterol.

How to Enjoy It: Amaranth cooks up just like rice, but it’s even more versatile. Toss it with grilled vegetables as a bed for chicken or steak, or with apples, almonds, and goat cheese for a serious salad.

18. GOLDENBERRIES

Amount of Protein: 5 g per serving (9% DV)

These tangy, dark yellow berries are native to South America, where they’re sold fresh or made into preserves. In the United States, you’re more likely to find the fruit dried and bagged.
One serving of dried goldenberries contains 4 grams of protein and 5 grams of fiber. They’re also a great source of vitamin A and disease-fighting antioxidants. You can find them at Whole Foods.

How to Enjoy Them: Snack on the dried berries alone like you would raisins, or toss a handful on a salad or your breakfast cereal.

19. MUNG BEANS

Amount of Protein: 24 g per 1/2-cup serving (43% DV)

Commonly eaten in China and India, these beans have a tender texture and a sweet, nutty flavor. They’re high in potassium, iron, and fiber, but they’re also 24 percent protein. What’s more, unlike many other legumes, mung beans retain most of their high levels of vitamin C even after they’re boiled.

Source: eatthis.com

The Perfect Post-Workout Meals

By 1 Comment

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

MEAL 1: PROTEIN PANCAKES

 

How To: Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.

The Perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.

Calories: 421 | Protein: 51 g | Fat: 6 g | Carbs: 39 g

 

MEAL 2: BEEF AND SQUASH WITH MARINARA

How To: For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

The Perks: If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.

Calories: 628           | Protein: 70 g | Fat: 18 g | Carbs: 38 grams

 

MEAL 3: TUNA AND CRACKERS

How To: Take a can of yellow fin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

The Perks: This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.

Calories: 379 | Protein: 41 g | Fat: 13 g | Carbs: 24 g

 

MEAL 4: HIGH-PROTEIN OATS ON-THE-GO

How To: Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.

The Perks: Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale.

Calories: 422           | Protein: 31 g | Fat: 12.5 g | Carbs: 48 g

 

MEAL 5: EGG SCRAMBLE

How To: Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-

 

MEAL 6: CHICKEN AND SWEET POTATO HASH

How To: Grab a large chicken breast (about 8 ounces) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt and pepper to taste. You can make an even bigger batch to store in the fridge to use through the week.

The Perks: Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digest to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores.

Calories: 300 | Protein: 51 g | Fat: 5 g | Carbs: 30 g

Source: muscleandfitness.com

 

 

Best Ways to Lose Water Weight Now

By Leave a Comment

You’ve been working hard, killing your ab workouts, and sticking to your meal plan to reduce that pesky body fat. You’ve even skipped those late night food runs with your buddies, but your abs still aren’t showing. What gives? It could be that your body is holding water. That’s right, subcutaneous fluid stored in your cells, causing your skin to have a puffy, inflated look, and ultimately covering any muscle definition you may have earned.

There are a number of factors that cause water retention – too much sodium, supplements, and even dehydration – to name a few. There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don’t fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

 

1. REDUCE SODIUM

An almost guaranteed way to store extra water is by having a diet high in sodium. The more sodium you intake, the more water your body will hold. Be sure to read nutrition labels and avoid foods that are high in sodium such as processed foods like soups, canned foods, frozen meals, seasonings, and condiments.

 

2 DRINK MORE WATER

It may be counterintuitive, but you can avoid water retention by increasing the amount of water you drink. The body needs water to flush out our cells, and if the body isn’t getting enough, it will store water until it gets enough. Providing your body with a sufficient amount of water will allow it to perform optimally.

 

3. SWEAT IT OUT

As we know, sweat is simply water that’s stored in the body. If you have excess water weight, working out hard and sweating will help shed it. Keep in mind that the weight will come back as soon as you rehydrate. With that being said, it’s a good method to use if you have an event coming up and need to shed a little weight.

 

4. WATCH YOUR SUPPS

Creatine is a common supplement for those that want to add size to their frame — and it’s great for that. Creatine pulls water into the muscle, which increases protein synthesis. While taking creatine, you can expect water weight gain from two to four pounds. If you want to look shredded, you might want to stop taking it at least a week prior.

 

5. LOSE THE LIQUOR

Alcohol is dehydrating — that may sound like a good thing. However, if your body is dehydrated due to alcohol consumption, it’s more prone to hold onto water from any other source to try and compensate for fluid loss. It’s best to avoid alcohol of any sort if you want well-defined muscles, especially if you’re prepping for an event. You’re better off to save the alcohol consumption for after the event.

 

6. EAT ASPARAGUS

Little known fact is that asparagus are a natural diuretic. They’re also a great source of fiber as well as vitamins A, C, E and K. When preparing these, make sure you skip adding salt or salted butter.

7. DRINK CRANBERRY JUICE

Cranberry juice is a natural diuretic that will not only flush excess water from your body, but toxins as well. Try to opt for cranberry juice concentrate versus cranberry juice cocktail to avoid unnecessary added sugar.

8. TAKE A MULTIVITAMIN

Lack of certain micronutrients such as vitamin B1 and B6 can lead to unwanted water weight. Be sure to take a multi-vitamin to ensure you’re getting all necessary nutrients to help your body work optimally.

9. TRY DANDELION ROOT

Dandelion is an herb that has properties that can increase urine production, which makes it a natural diuretic. It also helps remove excess toxins from your blood and supports liver function.

Source: muscleandfitness.com

 

 

 

23 Insanely Clever Ways To Eat Cauliflower Instead of Carbs

By Leave a Comment

1. Cheesy Cauliflower Breadsticks

Some genius did the obvious move and turned cauliflower pizza crust into cauliflower breadsticks. You know, like Papa John’s but… not.

INGREDIENTS

  • 4 cups of riced cauliflower (about 1 large head of cauliflower)
  • 4 eggs
  • 2 cups of mozzarella cheese (I used a Tex Mex blend because that’s all I had)
  • 3 tsp oregano
  • 4 cloves garlic, minced
  • salt and pepper to taste
  • 1 to 2 cups mozzarella cheese (for topping)

 

2. “Everything Bagel” Cauliflower Rolls

I mean, the “everything” overpowers the “bagel” either way.

Ingredients

1. 1 head cauliflower, riced (about 3 cups)

2. 2 tbsp almond flour

3. 1 tbsp coconut flour

4. 1 tbsp organic corn meal (not paleo- you can sub almond flour)

5. 2 organic eggs

6. 1/2 tsp garlic powder

7. 1/4 tsp Himalayan sea salt

“Everything” Topping

1. 1/2 tsp poppy seeds

2. 1 tbsp sesame seeds

3. 1 tsp dried minced garlic

4. 1 tbsp dried minced onion

5. 1/2 tsp Himalayan sea salt

 

3. Bacon Cheddar Cauliflower Chowder

White potatoes, you’ve officially been replaced.

Ingredients

  • 8 slices center-cut bacon, chopped and divided
  • 1/2 small onion, chopped OR 1 teaspoon onion powder
  • 1 celery stalk, chopped
  • 2 garlic cloves, minced
  • salt & pepper
  • 4 cups shredded or grated cauliflower (1/2 large head)
  • 2 Tablespoons water
  • 2 Tablespoons gluten-free or all-purpose flour
  • 2 cups chicken broth, divided
  • 2 cups 2% milk
  • 3-4 dashes hot sauce (or more or less)
  • 2-1/2 cups (12oz) shredded sharp cheddar cheese, divided
  • 2 green onions, chopped (optional)

 

4. Pepperoni Pizza Cauliflower Casserole

All I see here is so much cheese. And that’s OK.

INGREDIENTS

For the Puree

  • 1 medium head of cauliflower
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • ¼ cup shredded mozzarella cheese
  • salt and pepper to taste

For the Casserole

  • 12 slices pepperoni
  • ½ cup shredded mozzarella cheese

 

5. Vietnamese Cauli-Fried Rice

Faster than ordering Seamless. (Well, probably.)

Ingredients:

For the Nước Chấm dressing

1/4 cup water

2-3 tablespoons fresh lime juice (to taste)

2 tablespoons fish sauce

1 tablespoons + 1 teaspoon honey (omit for 21DSD & Whole30)

1/2 teaspoon apple cider vinegar or coconut vinegar

Chili flakes optional

For the fried rice:
3 cups of grated cauliflower (about 1 large head)
2-3 tablespoons coconut oil or preferred cooking oil
1 cup carrots, diced
1 cup onion, diced
3-5 garlic cloves, minced
1 cup asparagus, diced
1 cup sausage, chopped (traditionally Chinese sausage is used, I used Kielbasa)
1 cup raw shrimp (about 9 large 16 count shrimp, raw or cooked) chopped
2 large eggs, cracked & lightly beaten
1/4 cup spring onions, chopped
1/4 cilantro
Coarse sea salt and cracked pepper to taste

6. Skinny Baked Cauliflower Tots

Doesn’t have the same ring as “Tater Tots,” but I’m willing to overlook that. (Note: there are bread crumbs in the recipe, so it’s not totally low-carb.)

INGREDIENTS

  • 2 cups cauliflower florets
  • 1 large egg
  • ½ cup onion, minced
  • ¼ cup bell pepper, minced (optional)
  • ½ cup cheddar cheese, shredded
  • ¼ cup Parmesan cheese
  • ¼ cup breadcrumbs
  • ¼ minced cilantro or parsley (optional)
  • salt and pepper to taste
  • cooking spray or oil

 

7. Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce

 Ingredients:

Cauliflower Rice Lettuce Cups

 

  • 1 tablespoon coconut oil
  • 2 cloves garlic, mined
  • 5 green onions, sliced
  • 2 small red bell peppers, finely diced
  • 2 small green bell peppers, finely diced
  • 5 ounces shiitake mushrooms, chopped
  • 2 large carrots, shredded (about 2 cups)
  • 1 lime, juiced
  • 2 tablespoons reduced sodium soy sauce or tamari
  • 1/2-3/4 teaspoon salt
  • 1 head cauliflower, shredded
  • Iceberg of Bibb Lettuce, for serving
  • Cilantro and chopped peanuts, for topping

Sriracha Peanut Sauce

  • 1/2 cup natural salted peanut butter
  • 1 cup light coconut milk
  • 3 tablespoons agave nectar
  • 1/2 teaspoon sea salt
  • 1 tablespoon brown rice vinegar
  • 1 tablespoon sriracha

8. Cauliflower Crust Grilled Cheese

OMFG. This is real.

Ingredients

Makes 2 grilled cheese sandwiches
Cauliflower crust “bread” slices
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 free-range organic egg, lightly beaten
½ cup / 1.7 oz / 50 gr shredded mozzarella cheese
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper

Grilled cheese
1 tablespoon butter, room temperature
⅓ cup / 3 oz / 85 gr sharp cheddar cheese, grated/shredded, room temperature

9. Cauliflower Pizza Bagels

 These are truly something else.

Ingredients

1. 2 eggs
2. 1 cup Mozzarella
3. 1 cup Cauliflower riced
4. 25-30 slices pepperoni cut into quarters
5. 1/2 tsp fennel seed
6. 3/4-1 tsp Garlic powder (depending on preference)
7. 1/2 tsp Crushed red pepper
8. 1 large slice tomato diced

10. Cauliflower Rice Tabbouleh Salad

Ingredients

  • 3 cups cauliflower “rice”
  • 2 cups diced tomatoes
  • 1 cup chopped cucumber
  • 1 shallot, minced
  • 1 cup parsley, roughly chopped
  • 1 cup fresh mint, roughly chopped
  • Juice of 1-2 large lemons
  • 2-4 tablespoons avocado or olive oil
  • Salt and pepper, to taste

 

11. Cauliflower Couscous with Leeks and Sundried Tomatoes

 Same deal as the cauliflower rice, but calling it couscous makes it taste more Mediterranean.

INGREDIENTS

1 cup sun-dried tomatoes
4 heaping cups of cauliflower “cous cous”
2 cloves of garlic, minced1 tablespoon grape seed oil
1 cup thinly sliced leeks– sea salt
and fresh cracked black pepper

12. Cauliflower Hash

Cauliflower also cooks faster than potatoes. So, double WIN.

Ingredients

  • 2 tablespoons olive oil
  • ¾ lb (350 g) cauliflower, chopped into small pieces
  • 1 medium onion, diced
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 3 tablespoons water
  • 1 large clove garlic, minced
  • 2 teaspoons lemon juice
  • 2 teaspoons minced fresh parsley leaves (for garnish)
  • Fried eggs, for serving (optional)

 

13. Cauliflower Pizza Crust

Utensils necessary, but that’s a small price to pay for a low-carb pizza option.

INGREDIENTS

  • 1 small to medium sized head of cauliflower – should yield 2 to 3 cups once processed
  • ¼ cup shredded Parmesan cheese
  • ¼ cup mozzarella cheese
  • 1 egg
  • ¼ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon basil or rosemary, minced (or dry)
  • ½ teaspoon oregano, minced (or dry)
  • 1 cup marinara sauce
  • 1-2 cups mozzarella cheese

14. Cauliflower Nachos with Harissa Cheddar Sauce

INGREDIENTS

Cauliflower Nachos1 head cauliflower
olive oil
kosher salt
1 red pepper
1/2 cup sliced black olives
1 cup marinated artichoke hearts, chopped
2 scallions, chopped
1/2 cup feta, optional
harissa nacho cheese (recipe follows)Harissa Cheddar Cheese Nacho Sauce

1 tbsp butter
1 tbsp flour
3/4 cup milk
1 cup shredded Natural & Kosher cheddar cheese
kosher salt, to taste
1-2 tsp harissa

 

15. Olive Oil, Garlic, and Romano Cheese Mashed Cauliflower

INGREDIENTS

Olive Oil, Garlic & Romano Cheese Mashed Cauliflower

1 head cauliflower
salt & freshly cracked pepper
4-6 cloves garlic, peeled
1/3 cup extra virgin olive oil
1/3 c cream
1/3 c grated Romano cheese
Salt & freshly cracked pepper

16. Cauliflower Tortillas

 Who wants to come over for taco night?

INGREDIENTS:

3/4 head cauliflower
2 large eggs
1/4 cup chopped fresh cilantro
juice from 1/2 lime (add the zest too if you want more of a lime flavor)
salt and pepper, to taste

17. Cauliflower Fritters

These are a swap for what, exactly? Latkes? Corn fritters? Croquettes? I really don’t know, but I know that they are totally, 100% delicious.

Ingredients:
1 medium size head (around 450 gr)
1/3 cup AP Flour
2 Large Eggs
2 Garlic cloves, finely chopped
4 tbs Cornmeal
1/2 tsp Chili Powder
1 1/2 tsp Salt
5 tbs Nutritional Yeast
Fresh Cilantro, chopped (2 tbs)
Fresh Black Pepper

18. Crockpot Cauliflower and Cheese

It’s really all about the cheese anyway. The macaroni was only ever a vessel. (Repeat that enough times and it might come true. Seriously, though, this stuff tastes great.)

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 can condensed cheddar soup
  • 1 (5 ounce) can evaporated milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon paprika
  • ¼ cup finely diced onion
  • 2 cups shredded cheddar

 

19. Cauliflower Protein Bread

 This is either the best low-carb recipe ever written or, in the wise words of T. Swift, “a nightmare dressed like a daydream.”

Ingredients

  • 575 grams chopped cauliflower (about 1 medium cauliflower)
  • 25 grams coconut flour
  • 45 grams unflavoured micellar casein* (substitute whey or rice protein isolate or 30 grams coconut flour)
  • 25 grams Grana Padano or Reggiano cheese, grated
  • 1 teaspoon sea salt
  • 1 teaspoon bicarbonate of soda
  • 1 large egg (52 grams, shelled)
  • 198 grams liquid egg whites (about 6 large egg whites)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chilli, smoked paprika, roasted garlic, or some finely chopped fresh herbs (optional)

 

20. Cauliflower Steaks With Cauliflower Purée

Because cauliflower on cauliflower is setting yourself up for happiness.

INGREDIENTS

  • One 1 1/2-pound head of cauliflower
  • 1 1/2 cups water
  • 1 cup whole milk
  • 2 tablespoons vegetable oil plus more for brushing
  • Salt and freshly ground pepper

 

21. Paleo Cauliflower Hummus

Chickpeas are great and all, but cauliflower is a pretty mighty substitute.

INGREDIENTS

2 cups steamed cauliflower
2 tbsp almond butter
2 cloves of garlic
1 tsp red pepper flakes
3 tbsp extra virgin olive oil
pinch of sea salt
splash lemon juice
sprinkle of paprika to garnish

22. Jalapeño and Cheddar Cauliflower Muffins

See ya later, cornbread.

INGREDIENTS

  • 2 cups finely riced, raw cauliflower **
  • 2 Tbsp minced jalapeno
  • 2 eggs, beaten
  • 2 Tbsp melted butter
  • ⅓ cup grated parmesan cheese
  • 1 cup grated mozzarella cheese
  • 1 cup grated cheddar cheese
  • 1 Tbsp dried onion flakes
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ½ tsp baking powder
  • ¼ cup coconut flour

 

23. Cauliflower Shepherd’s Pie

Ingredients

  • 1 head cauliflower, chopped into florets
  • 2 tablespoons fat (lard, tallow, ghee, coconut oil, etc)
  • 1 small onion, diced
  • 2 celery ribs, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 pound ground beef or lamb
  • ¼-1/2 cup homemade beef broth
  • 1 tablespoon homemade ketchup or tomato paste (omit if you don’t have a GAPS-legal or Paleo option)
  • 2 tablespoons chopped parsley
  • salt and pepper to taste
  • 2 tablespoons fat (lard, tallow, ghee, etc)
  • ½ cup shredded GAPS-legal cheese (omit for Paleo)

Source:  buzzfeed.com

7 Natural Remedies That Help to Remove The Uric Acid That Causes Arthritis

By 1 Comment

Sharp uric acid crystals cause pain and inflammation in tissues. Some herbs do miracles when it comes to dissolving and eliminating these crystals.

In this article we suggest that you try these natural products and herbs to eliminate uric acid, a known cause of arthritis.

Apple Cider Vinegar

In alternative medicine, apple cider vinegar is largely used in the treatment of sore joints. Regular application of this treatment results in a remission of pain in the joints within a month.

Soak a bandage or a piece of cloth in some apple cider vinegar and apply the compress on your swollen joints or varicose veins. Wrap well. Repeat the remedy every morning and evening. You can also dissolve 2 tablespoons of apple cider vinegar in a cup of lukewarm water and drink the liquid every day.

Burdock Root

This traditional herbal remedy is useful in the treatment of arthritis associated conditions, including acute gout attacks.

According to “The Essential Book of Herbal Medicine” burdock root eliminates the toxins in the bloodstream, reduces inflammation and promotes proper excretion of urine which contains uric acid, and this is why it is commonly recommended as an effective folk remedy for gout.

Health experts recommend combining 20-30 drops of burdock root tincture and 9 oz of water 3-4 times a day, and the treatment should last for a few days.

Pineapple

Pineapple is packed with bromelain, an enzyme that reduces inflammation. Pineapple juice relieves arthritis-related joint pain and strengthens your wrists.

Lemon Juice

Many people believe that lemon juice makes the body more acidic, but believe it or not, it actually creates an alkaline environment and neutralizes uric acid. Lemons are rich in vitamin C, which is quite important when it comes to decreasing uric acid level.

  • Juice a lemon and add it to a glass of warm water. Drink warm lemon water in the morning before you eat or drink anything. For optimal results, consume this drink for several weeks.
  • Vitamin C supplements also work great. Consult your doctor for the proper dosing.

Calendula

Calendula is excellent when it comes to strengthening joints and preventing disease. It can be used in a tea or as a supplement

Make a nice and warm bath and add some calendula leaves and flowers. Use it as a compress for your joints or make a nice cup of tea using calendula leaves.

Parsley

Due to its antioxidant capacity, people often turn to parsley tea as an herbal solution to many health problems.

Parsley is a great herb to use in a salad, however it also makes a highly beneficial tea as well. Regular consumption of parsley tea stimulates the elimination of uric acid buildups in the joints, especially when combined with mulberry juice.

Drink Plenty of Water

When it comes to drinks, water is the best choice if you want to maintain normal level of uric acid. Water stimulates the kidneys to remove toxic buildups and excess uric acid from the body.

Drink 3 liters of water a day and eat fruits and vegetables with high percentage of water.

Source: healthyfoodhouse.com

10 Healthy Veggie Side Recipes to Serve with Dinner

By Leave a Comment

If prepared in the right way, a vegetable side dish can be as delicious and filling as the main dish.  Preparing a vegetable with a different cooking method, adding different flavors and colors can make the difference for your child if they try it and like it or not.  The philosophy we have in our household which patterns the MyPlate guidelines,  is to make half of your meals fruit and veggies.  When you make your side a veggie that is full of flavor, it is much easier to fill half your plate with it!  We have 10 Healthy Veggie Sides Recipes to serve with dinner to make your meal complete!

Honey Cinnamon Roasted Sweet Potatoes

These sweet potatoes from Buns in My Oven are a deliciously sweet side dish with a great texture – a perfect way to serve sweet potatoes to your kids for the first time!

Super Simple Spaghetti Squash

This is a great side dish to replace potatoes or pasta with a meal.  Your kids will love watching the ‘spaghetti’ form – let them get involved by giving them 2 forks and scraping away the squash!

 Crunchy Homemade Onion Rings

Even kids who may be hesitant about trying onions, may go for some baked onion rings!  Skip the deep fryer and bake these for a healthy version that the entire family will love.

Ingredients

1 1/2 cups bread crumbs
1/2 teaspoon seasoned salt
1/4 teaspoon garlic powder
2 large onions
2 eggs, beaten

Instructions

Combine bread crumbs, seasoned salt, and garlic powder, and set aside. Combine eggs, and beat till frothy. Slice onions into rings. Dip onion rings into egg mixture, and then into bread crumbs. Arrange in single layer on a baking sheet (sprayed with cooking spray). Bake in oven at 375 for 20 minutes.

5 Delicious Ways to Cook Carrots

Sometimes it takes a different cooking method for kids to like a vegetable.  If your kids don’t like raw carrots, try one of these ways to cook them!  They are all different but delicious and produce a different flavor.

1) Braised

Simmer in chicken broth. When cooked to desired texture, add a touch of butter and salt.

2) Roasted

On baking sheet, brush with olive oil and sprinkle with salt and parmesan cheese. Cook at 400 for about 20 minutes.

3) Steamed

I do this super quick and cooked to perfection in my Rice cooker/ steamer.

4) Sautéed

Delicious in stir-fry’s and a great compliment to other vegetables. Pour 1 TBL oil in a pan. Add chopped vegetables. Stir every minute or so until vegetables are cooked.

5) Flavor cooked carrots

Try a new and different flavor, like Ginger-Orange Carrots. This recipe came from my running partner, Eliece.

Ginger – Orange – Carrot – Recipe

Ingredients:

5 medium carrots or 1lb. bag of baby carrots
1 teaspoon cornstarch
1/4 teaspoon ginger
2 Tablespoon butter or margarine
1 teaspoon sugar
1/4 teaspoon salt
1/4 cup orange juice

Slice carrots as desired (baby carrots do not need to be cut) Cook until just tender (about 20 minutes) & drain. Combine sugar, cornstarch, salt, and ginger in a small saucepan. Add orange juice; cook, stirring constantly until mixture thickens and bubbles. boil one minute. Stir in butter. Pour over hot carrots, tossing to coat evenly.

Citrus Grilled Asparagus

This dish adds a lightness and also a sweetness to asparagus which can have a slightly bitter flavor.   Kids are more familiar with the orange flavor and will enjoy the yummy flavor it adds to the asparagus.

Ingredients:

1 lb asparagus
1 Tbsp coconut oil
1 lemon
1 orange
Salt and pepper to taste

Instructions:

Rinse asparagus well and snap the ends off. Place on tin foil or a grilling pan. Brush coconut oil onto the asparagus. Squeeze the juice of the lemon and orange onto the asparagus. Zest the lemon and orange and sprinkle on top. Grill on medium-high heat. For thick asparagus, grill for 10-12 minutes. For thin asparagus, grill for 5-8 minutes.

Ultimate Roasted Broccoli

Roasted broccoli is the cooking method that has helped my kids fall in love with broccoli.  If they are struggling eating veggies, I know I can fall back on roasted broccoli! This recipe from JoCooks adds some yummy ingredients making it even more delicious!

INGREDIENTS

2 big heads of broccoli or 3 smaller ones
5 garlic cloves, peeled and thinly sliced
2 to 3 tbsp olive oil
1½ tsp salt
½ tsp freshly ground black pepper
2 tbsp freshly squeezed lemon juice
¼ cup roasted pecans, chopped
⅓ cup freshly grated Parmesan cheese

INSTRUCTIONS

Preheat the oven to 425 degrees F.

Cut the broccoli florets from the thick stalks and cut the larger pieces through the base of the head with a small knife, pulling the florets apart. I cut mine in really small florets because I wanted bite size florets. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

Remove the broccoli from the oven and immediately toss with lemon juice, pecans and Parmesan cheese. Serve hot.

 Cheesy Baked Zucchini Rounds

This simple 2 ingredient zucchini dish from Five Heart Home will become a regular on your menu.  These bake at a relatively high temperature, making the zucchini get nice and soft, with an almost creamy texture, while the Parmesan turns crispy and golden brown.

Ingredients

2 medium-sized zucchini
1/2 cup freshly grated Parmesan cheese
Garlic salt & freshly ground black pepper, optional

Directions

Place oven rack in center position of oven. Preheat to 425°F. Line a baking sheet with foil (lightly misted with cooking spray) OR parchment paper.

Wash and dry zucchini, and cut into 1/4-inch thick slices. Arrange zucchini rounds on prepared pan, with little to no space between them. If desired, lightly sprinkle zucchini with garlic salt and freshly ground black pepper. Use a small spoon to spread a thin layer of Parmesan cheese on each slice of zucchini. Bake for 15 to 20 minutes, or until Parmesan turns a light golden brown. (Watch these closely the first time you make them and pull them out of the oven early if the Parmesan is golden before 15 minutes!) Serve immediately.

Creamy Cauliflower Rice

Rice is a staple side dish for many meals, and this boosts the nutrition by using mostly cauliflower with a small amount of rice.  This makes it a delicious familiar dish, but a powerhouse in the nutrition department.

INGREDIENTS

6-8 cups chopped cauliflower
4 cups vegetable broth + 2 cups water
½ cup milk
1½ cups brown rice (I used a brown rice blend)
1 teaspoon salt (plus more to taste!)
2 tablespoons butter
6-8 cloves minced garlic
½ cup Mozzarella cheese for topping (more to taste)

INSTRUCTIONS

Cook the rice according to package directions. Set aside.

Bring the vegetable broth and water to a boil in a large pot. Add the cauliflower and boil for about 10 minutes, until tender. Transfer cauliflower pieces to a blender or food processor.

Puree the cauliflower, adding milk or extra vegetable broth to get a smooth, creamy consistency. Season with salt. Pour over the cooked rice and stir to combine.

In a large nonstick skillet, melt the butter and add the garlic, sauteing over low heat until the garlic is very fragrant, about 3-5 minutes. Add the creamy rice mixture and stir until butter and garlic is incorporated. Add cheese on top or stir it throughout the rice to get it melted. Season with additional salt and pepper to taste.

Roasted Veggies with Savory Cheese Sauce

We have found that kids love dips and sauces and are much more likely to try things when they can dunk, or smother their veggies. This savory sauce is a pleaser for both kids and adults!

Ingredients:

2 Tbsp Butter
2 Tbsp Flour
1 1/4 cups milk
1 tsp chicken bouillon paste (or 1 cube, crushed)
1 Tbsp Dijon Mustard
1/2 tsp Worcestershire sauce
1/3 – 1/2 cup finely grated Parmesan cheese

Instructions:

Melt 2 tablespoons butter in a medium sauce pan over medium heat. Whisk in the flour to form a roux. Slowly pour in the milk while whisking constantly, make sure there are no lumps. Stir in the bouillon. Whisk constantly until the mixture begins to thicken, about 5 to 7 minutes. Remove from heat and stir in mustard, Worcestershire sauce, and Parmesan cheese. Stir until the cheese is melted. Keep the sauce warm.

Quick and Easy Homemade Fries

A side of homemade fries goes well with many meals, but sometimes there just isn’t time when you are rushing to make dinner.  This is one of our favorite shortcuts so that you can have these as a side anytime even if you are short on time!

Step 1: Peel, rinse, and cut

This is a great place to get the kids involved. They’ve been peeling potatoes for as long as I can remember. The cutting part will take some time. My kids started with a crinkle cutter, because it’s pretty easy to use and less likely to cut them. We sort into bowls with two potatoes worth of fries in each bowl. That’s the perfect amount for fitting into quart size freezer bags.

Step 2: Blanch

After the potatoes are rinsed and cut, we drop them by the bowlful into boiling water. We wait 2 minute, and then drop into ice water. Leave in the ice water for several minutes- the longer the better, up to 20 for the crispiest fries!   Blanching is an important step. It makes the difference between “Crisp Tender” veggies and mushy veggies. It also slows down the enzyme reactions that cause foods to lose their flavor and color.

Step 3: Blot dry and arrange on a cookie sheet, lined with parchment paper

Step 4: Optional: Pre-season the french fries

This is totally optional, but sometimes we’ll add garlic salt, seasoned salt, or nothing at all on this step.

Step 5: Freeze for 12-24 hours

Step 6: Once frozen, arrange into freezer bags. We use 2 potatoes per quart size bags.

Return to the freezer and store up to 6 months!

When it’s time to eat, simply take one bag out of the freezer, and arrange on a parchment lined cookie sheet. We drizzle with olive oil (although this is optional as well), and bake at 425 for about 40-45 minutes. Watch carefully. You don’t want to burn them, but you want them to brown up and be crispy.

superhealthykids.com

5 Simple and Health Ways to Cut Portions

By Leave a Comment

One of the most simple ways to lose weight, is to burn more calories than you consume… but this doesn’t mean you’re doomed to be hungry all the time! Instead of eating less all the time, how about working out more so that you can accommodate your appetite?

To get you started, here are some tips on healthy ways to cut portions without feeling hungry!

1. Start with Water

Having a large glass of water before every meal will make you feel less hungry. Not only does it help to fill our stomachs, sometimes dehydration is actually the reason why you’re hungry! Often the grumbling in your tummy can actually occur due to dehydration, not hunger.

Sometimes we also eat when we’re bored, so having a big glass of water with lemon can actually satisfy the urge to eat out of boredom.

2. Vegetable Fillers

Whenever you cook a meal, add in as many vegetables as you can. Whether it be a stir-fry, pasta, seafood dish or sandwich, make sure it’s jam packed with vegetables. Vegetables can really fill you up and they’re low calorie and nutrient high!

3. Plate Coloring

Now, this is an odd one but it’s proven that people who eat on plates which color doesn’t contrast with the color of their food, eat 22% more food. It’s believed that when your food contrasts the plate it’s served on, you can judge the amount of food more accurately – and thus avoid over eating.

4. Add Carbs, Don’t Add to Carbs

Don’t make a meal based on carbohydrates, make a meal and then if you must, add carbohydrates. Don’t have a bowl of granola and then top it with fruit and yogurt, have yogurt and top it with a little bit of granola!

The same goes for pasta; grill vegetables and meat as the base and then add a little bit if pasta to it so that the majority of your meal is vegetables and meat, not carbs! This tip with revolutionize your cooking!

5. Limit Portion Size

Craving some chips, how about a bit of chocolate… or some cookies? Take a small serving out of the box or bag, put it in a bowl or on a plate and then leave the kitchen. If you bring the box of cookies or the bag of chips with you, your snack will never end!

Source:  theheartysoul.com

 

 

About Us

MORNING HEALTH

1808 W 103rd Street Chicago, IL 60643 Email: [email protected] Phone: