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Surprising High-Protein Foods For Weight Loss

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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

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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

 

 

6 Moves for Stronger Knees

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If you suffer from knees that feel like they have been bludgeoned with a scalding hot tire iron, you are not alone. One study from Gallup-Healthways found that 26% of the adult population in the US suffers from knee pain.

 Causation can be varied. Over use, under use, mobility restrictions and muscular imbalances are some of the big factors than can factor in to knee pain.  Whatever the reason, you don’t have to live with it. Try adding these exercises and stretches to your daily warm-up routine.
Follow these techniques to strengthen your knees for optimal weightlifting performance.

1) ANKLE BAND DISTRACTIONS

One of the main functions of the ankle is to hinge, enabling the knee and hip to synergistically work together in creating movement. Stiff, rigid ankles are common, which can lead to injury and discomfort. Band distractions serve to “floss” stubborn joints. They can enhance range of motion, get nutrients into cartilage and alleviate pain.

 

How To Do It:

Loop one end of a band around a sturdy base and the other around your ankle. Drop into staggered stance, with the banded leg in front of the non banded leg. Inch out until you feel tension and then drive the knee forward as far as you comfortably can. Keep the banded foot firmly on the ground (not up on your tippy toes) Feel free to rotate the ankle side to side as you drive the knee back and forth. Repeat on both sides for 45 seconds each.

2) ROLL OUT YOUR SHINS

Foam rolling is a tremendous tool for soft tissue work. Fitness enthusiasts use it for their hips, lower back and other trouble zones that can get irritated with frequent use. But there is an area that I rarely see being attacked in my day to day gym-goings- The shins. Perhaps it’s because it’s a tougher group to really hit, or just an oversight because it typically doesn’t feel horrendous. But don’t simply blindly chase pain. Even if that area doesn’t hurt, it could be a big factor contributing to knee issues. In my experience (not 100% mind you) people who suffer from some degree of anterior knee pain feel a great deal of discomfort while trying this movement.

How To Do It

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

3) WALL QUAD STRETCH

The wall based quad stretch is a tremendous bang for your buck move that can be done just about anywhere. Got a wall? Good you can do this exercise.  The beauty in this stretch is that it hits the front of the foot, ankles, shins, quads and knees.

How To Do It

Get up against the wall (facing away from the wall) in the bottom of a lunge position. Flip your back foot up against the wall with your toes on the actual surface of the wall. Your back knee is the axis point and really determines how much of a stretch you will get during this exercise. The closer the back knee is to the wall the more of a stretch there will be through the foot, ankle and quads. If you are looking to get a little adventurous and want to stretch the hip flexors out, focus on pushing the hips forward.

4) HAMSTRING FLOSSING

The muscles in the hamstring group (semitendinous, bicep femoris and semi membranosus) all cross the knee joint. Issues in any of these muscles can cause knee pain in the posterior (rear) portion of the knee and leg.

How To Do It

Get a hold of a tennis or lacrosse ball and a sturdy box or ledge of about mid thigh height. Sit on the box and place the ball underneath the leg, firmly on the hamstrings. Extend and bend the knee while applying pressure to the muscle. Let the ball go up and down the back of the leg while you continue flexing and straightening the leg. One minute on each leg should have your hamstrings and knees feeling like gold.

5) BAND TKE

A classic rehab exercise, the Terminal Knee Extension serves as a great low impact quad activator. It can get blood flowing to the knee and quad to prepare your lower body for training.

 

How To Do It

Take an exercise band and loop it around a sturdy base. Step into the band with one leg and place it just above the top of the knee. Walk out and get some tension in the band. From there bend and extend the knee, really focusing on straightening the knee completely and contracting the quad as hard as you can. Perform for 25 reps on each side and get ready to feel a ton of blood rush to that area.

6) TFL DISTRACTION

The TFL (Tensor Fasciae Latae) is a small muscle located at the side of your hip just below the crest of your pelvis. When tight and bound up this nasty little bugger can affect the knee by pulling through the IT band and causing pain on the outside of the knee.

How To Do It

Again, we will make use of the versatile exercise band. Loop one end to a stationary object and loop the other end right underneath your butt. Get into a kneeling position with the banded leg in the back and the other leg in front of you (envision a kneeling lunge). Keep your torso tall and turn the banded leg out (internally rotating the hip). When you rotate the leg out you are really able to appropriately address the TFL as it’s a difficult area to stretch.  Squeeze the glute on the banded leg side to really stretch the heck out of the TFL.

Knee pain is no laughing matter and can rob the fun out of rewarding physical activities. Getting a thorough examination from a doctor or physical therapist is always recommended. But, if time or financial issues are a consideration then hopefully these exercises and stretches can serve as a way to alleviate some of the pain and get you squatting and lunging like a pro.

Source: muscleandfitness.com

Best Ways to Lose Water Weight Now

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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

 

 

 

Can Genetics Play a Role in Osteoporosis?

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Image result for osteoporosis

Earlier this month, I reported about how to help prevent hip fractures as you get older. The post dealt mostly with the effects of osteoporosis, which affects millions of older women and men, but mostly women. Many women lose bone density during pregnancy leaving their bones less dense, thinner and more fragile, making them more susceptible to bone fractures.

Quite often, osteoporosis is attributed to diet and lack of activity. You can find a plethora of posts on the internet that tell women to take their calcium and to use resistant exercises such as weight lifting to help fight of this crippling and deadly condition.

Many women react negatively to the idea of weight lifting, saying they don’t want to develop ‘manly’ looking muscles which take away from their feminine appearance. However, that’s not necessary. There are a variety of weight lifting exercises that can be done on a regular basis with medium weights that won’t build the manly muscles. However, it’s important to do something like weight lifting or resistance exercises as they can increase the bone density in the bones, and this can literally save a woman from painful and debilitating bone fractures and even death.

The question has been raised who is most susceptible to developing osteoporosis?

According to one report:

“Many persons suffer from this gradual loss of bone density, but when we look for people who are most at risk of showing symptoms of osteoporosis, the groups identified are usually postmenopausal women, the elderly, people who consume low calcium in their diet, people with diseases of lungs or kidneys, and people frequently using medicines like antacids or steroids.”

The same report also identified four categories of people with a higher risk of developing the disease. They are:

  1. Age
  2. Heredity
  3. Unhealthy lifestyle and diet
  4. Medications and diseases

Many women may be surprised to learn that the risk of developing osteoporosis can be an inherited trait. This question just came up when my wife visited her sister. My wife is 66 and her sister is 89, but they hadn’t had the opportunity to see each other for over 25 years.

My wife’s mom developed osteoporosis and lost 6 inches in height in her later years. The loss of height was due to her vertebra compressing down and numerous broken ribs that would not heal. Her loss of height caused her esophagus to fold back and forth, making it impossible for her to swallow food or liquids. She spent the last two years of her life taking her nourishment through a feeding tube that had been surgically inserted through her side and into her stomach. At 89-years of age, she fell and fractured her hip. It was surgically repaired but while recuperating in the hospital, her heart gave out and she passed away.

While visiting her sister, my wife found out that her sister too had lost 6 inches in height due to osteoporosis and recently fell and broke a hip. My wife said that when she saw her sister, she saw her mom at the same age.

Several years ago, my wife was told that her one hip showed signs of early osteoporosis. She started taking calcium supplements and has tried to get more active.

So, can the tendency to develop osteoporosis really be hereditary or is it just diet, medications and lifestyle?

A number of sources say that there is a genetic link to osteoporosis. Here is one report:

“Many studies find that osteoporosis and symptoms that include bone fractures or constant falls is linked to the genes. As the disease is genetic, the possibility that osteoporosis can be hereditary is clear, and a person with a family history of bone fracture or loss of bone density issue has a greater risk of developing the condition. People with a family history of osteoporosis, especially those with a small and frail body structure, are at the greatest risk of suffering from decreased bone density even at an early age.” 

“There is constant research of heredity-related osteoporosis or the hereditary symptoms of reduced bone density. A recent study concluded that around 56 genetic variants are found to be linked to osteoporosis, which means causes of bone weakening, loss in bone density, symptoms of falls and bone fractures may clearly be linked to heredity.”

Knowing that there may be a genetic risk of developing osteoporosis, it’s even more important to take the necessary precautions. Take the right kind of calcium supplement, check any medications you are taking for risk factors and exercise regularly. It’s also important to get regular bone scans that will let you know if you have or are developing osteoporosis.

After learning of her sister’s osteoporosis and the possible genetic risk, this morning, my wife went to have another bone scan to see if there is any further sign of osteoporosis. Neither of us want to see her go through what her mother and sister have gone through.

23 Insanely Clever Ways To Eat Cauliflower Instead of Carbs

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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

Healthy Kids: Avoiding Summer Weight Gain

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Image result for elementary school children on summer break

[Citizen-Times] — Naturally you would think that it would be easy for your child to stay healthy and not gain weight over summer break.

Over the summer there are more opportunities to get outdoors, have access to fresher and more cost effective fruits and vegetables, and there isn’t as much hustle to get to school or other activities. However, there is more research coming out that children are gaining at a faster rate over the summer than during the school year.

One study looked at 18,000 kids from kindergarten to second grade and tracked their body mass index (BMI). It found that obesity increased from 8.9 percent to 11.5 percent over that time period with all the accelerated gain being over the two summer months.

Some reasons could be more frequent snacking — increased calories, more screen time, less activity and poor sleep schedules. Kids get bored or stay up later than usual and want something to snack on. Calories from several snacks per day can add up quickly. Just 1 ounce of chips (one serving) is 140 calories, and not that many of us eat only 1 ounce. If you then drink something along with your snack, like juice or soda, that adds another 100-150 calories. So eating 200-300 calories twice or more per day over two months can really increase weight gain.

Different levels of activity also change in the summer. A lot of kids are spending more time in front of the screen — computers, tablets, phones, video games or TV. Kids complain about how hot it is during the day, which can prevent a child from wanting to go outside. Summer camps are great, but are usually only for one or two weeks at a time. Sitting for 8-10 hours, then going out for 30 minutes to an hour doesn’t undo those many hours not being active

What can we do as parents?

Better snacks. Try to have healthy snack options and limit the number per day. Choose low-calorie snacks that are filling, like fruit, low-fat yogurt, half sandwiches and vegetables with light dressing or other healthy dip like salsa or hummus. Limit the higher-calorie junk foods and encourage drinking water throughout the day.

Screen breaks. Encourage your child to take frequent breaks from the screen — going for a quick walk, bike ride or play a sport for 20-30 minutes every few hours. Breaking up the activity is much easier than trying to do several hours at once. The recommended screen time limit is two hours per day. If it’s hot, find a cool water activity to do like water balloons, sprinklers, small pools or the local swimming pool.

Keep on schedule. Having the same sleep and meal routine is best. Waking and going to bed around the same time every night is shown to prevent increased appetite and keep the BMI low. Having family meals also promotes healthy eating habits.

Andrea Branton, RD, LDN, is a pediatric dietitian at Mission Children’s Hospital. To learn more about the services at Mission Children’s Hospital, visit missionchildrens.org.

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

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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

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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

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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

 

 

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