Happy Holiday’s


English: Two New Year's Resolutions postcards

English: Two New Year’s Resolutions postcards (Photo credit: Wikipedia)

Well just wanted to give a little shout out to ALL my follower’s,  A Big Thank You to you all! I hope everyone had a great Holiday. Now that we’ve all gotten though Thanks Giving,and Christmas,or which ever Holidays you celebrate. Now it’s time to think about  the year ahead,for some maybe a fresh start,a new beginning,or maybe just something you would like to change about yourself,or your lifestyle,a bad habit you would like to break ect…. That’s right it’s time to make those New Year Resolutions! But think carefully before choosing and remember if you make a  New Years Resolution set realistic goals, be consistent ,persistent,stay focused and visualize yourself reaching those goals…   Well good luck and have a Great New Year! Oh don’t forget to check out my next post 13 weight loss resolutions you shouldn’t make..

4 Food Rules to Shrink and Soothe Your Belly for a 21-Day Tummy


4 Food Rules to Shrink and Soothe Your Belly for a 21-Day Tummy

 Reblogged: From Yahoo Health                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  So, this is a little awkward. But a few years ago, I began to notice that my digestion was becoming less regular. I had almost constant pain and bloating and had gained nearly ten pounds. Then I read the stats: From burps and groans to discomfort and moans, millions of Americans have similar tummy issues. So I did what any health journalist would: I researched the issue, and I asked my staff of editors at Reader’s Digest to help. We uncovered reams of pioneering studies and learned that the very foods that make your belly feel better are the same ones that make it flatter.

It’s a diet dream: an eating regimen that trims my tummy can also solve GI problems like heartburn and reflux, gas and bloating, constipation, diarrhea, and irritable bowel syndrome (IBS). In a nutshell, we found that two keys for a slimmer, happier stomach: balance gut bacteria and lower inflammation. An unhealthy mix of gut bacteria can lead to constipation, diarrhea, gas, bloating, and IBS. Inflammation can upset your stomach and pack on pounds if it becomes chronic.

I asked Kate Scarlata, a registered dietitian who specializes in digestive disorders, to help convert all of this new science into an eating plan, and I called it the 21-Day Tummy diet. If you follow it, you’ll enjoy plenty of foods that soothe your stomach (I call them Belly Buddies) and eliminate those that aggravate it (I call them Belly Bullies). To start, read up on the plan’s four main food rules:

Nutrition

1. Load up on magnesium-rich foods.

Deficiency in this key mineral is linked to obesity and inflammation. The 21-Day Tummy diet features delicious spinach, brown rice, and pumpkin seeds, among other whole foods, to boost your magnesium intake.

More: 7 Best Foods for Your Belly »

2. Eat plenty of anti-inflammatory fats.

Pair the MUFAs in foods like dark chocolate, olives and avocados that specifically target visceral belly fat with omega-3′s (found in foods like salmon and walnuts) that combat inflammation and the many diseases associated with it. You’ll protect yourself from heart disease, depression, type 2 diabetes, stroke, cancer, and, of course, gastrointestinal disorders and weight gain.

More: 7 Worst Foods for Your Belly »

3. Cut back on carb-dense foods.

This tip may change the way you look at “good carbs” and “bad carbs” forever. Carb-dense foods can alter the balance of our gut

flora, triggering inflammation. Foods are considered carb-dense if they have a high ratio of carb grams relative to their weight. A small potato, which many consider a bad carb, weighs 170 grams, but it’s mostly water; only about 23 percent of it is carbohydrate. A plain rice cake, by contrast, weighs only nine grams, but almost 80 percent of it is carbohydrate! To minimize carb-dense foods, the 21-Day Tummy diet cuts out sugar, refined carbs, and most grains. Instead, it adds carb-light, natural foods like bananas, potatoes, and leafy green vegetables. Lean proteins and healthy fats are also carb-light.

4. Steer clear of FODMAPs

Clear your system of FODMAPs, the rapidly fermentable carbs or sugars that can play an ugly role in your digestive system, causing gas, bloating, diarrhea, and constipation. Everything from the fructose in agave nectar to the lactose in milk can be fast food for the bacteria in your gut, which is bad news for those of us with sensitive stomachs. The 21-Day Tummy diet minimizes FODMAPs, then guides you through a test to see which ones you can tolerate after three weeks. To learn more about the plan and get the book, click here.

MORE FROM READER’S DIGEST

 

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Protein Before Bed


Protein in Egg Whites

Protein Before Bed                                                                                                                                                                                                                                                                        Repost From:                                                                                    Caloriesperhour                                                                                                                                                                                                                                                                                                                                                                                                                                                                    Eating right before bed has always been a no-no when it comes to losing weight.  All those carbohydrates ingested are quickly converted to sugar and your body‘s response is to flood your bloodstream with insulin in an attempt to lower your blood sugar levels. Where do the sugars go?  You guessed it, right to your thighs in the form of fat

But, not all foods right before bed are necessarily bad for you. In fact,  If you don’t put protein into your body before you go to bed, your body will run out of protein about 2 am. Once your body digests all of its available protein, your body thinks it is starving itself. To protect you, your body shuts down and starts storing fat cells. The sugar in your blood still needs protein to keep you going, so it starts consuming the only protein source available, your own muscle mass. Basically, you are storing fat and eating muscle.

By drinking a high protein smoothie just before you go to bed, the added protein will support muscle growth for up to 4 to 5 hours. Now the process is reversed for most of your sleep time. Rather than storing fat and eating muscle, the protein allows your body to burn the fat at its normal rate while building muscle.

By eating protein right before bed, you will get a better night sleep and wake up more alert and less hungry in the morning.                                                                                                                                                                                                                                                                                  Coconut Almond Protein Smoothie Recipe
1 cup unsweetened coconut milk
1/2 cup (8 oz) raw pasteurized egg whites
2 tablespoons almond butter
5 ice cubes

Blend for 1 min and serve just before bed..

Pumpkin Seeds: Amazing Natural Cure-all


 

Reblogged: From Yahoo Health

 

Pumpkin Seeds: Amazing Natural Cure - all Nutrition

 

Considered medicinal for more than 3,000 years in different parts of the globe, pumpkin seeds have a remarkable array of health benefits, new studies show. Packed with magnesium, calcium, potassium, iron, zinc, and vitamin K, these tasty treats are rated as one of the world’s healthiest foods.

 

In fact, a recent study showed that pumpkin seeds, which are rich in omega-3 fatty acids, offer a heart-healthy noshing option by reducing blood pressure. Also known as pepitas, the flat, dark-green seeds may also lower cholesterol, reduce diabetes risk, aid weight loss, improve your mood—and even fight cancer.

 

Here’s a look at some of the surprising ways this super-squash can protect your health.

 

1. Fights cancer

 

A new study published in Current Pharmaceutical Design reports that compounds known as cucurbitacins can help combat cancer–and pumpkin seeds are loaded with them. These compounds have been shown to kill various types of cancer cells and also have potent anti-inflammatory properties. “Taking all of these effects into account, cucurbitacins may prove useful in the treatment of different types of cancer,” researchers from University of Valencia, Spain report.

 

In another new study, German scientists found that eating pumpkin seeds lowered the risk of breast cancer by 23 percent in postmenopausal women. The study involved comparing dietary data from 2,884 women who developed breast cancer and 5,509 healthy women. The study also found that eating sunflower seeds and soybeans lowered risk.

 

Celebrities Who’ve Faced Breast Cancer

 

2. Boosts prostate health

 

Pumpkin seeds are just as beneficial for men, too. Pumpkin seed oil has been used to manage benign prostate hypoplasia (an enlarged prostate). In addition to the oily parts of the seeds, other phytochemicals may also help treat the condition. These compounds can also be found in flax seeds, saw palmetto berries and soy. According to this study, published in International Journal of Oncologya dietary supplement containing pumpkin seed may combat the growth and spread of prostate cancer.

 

Prostate Cancer: What You Should Know

 

3. Diminishes hot flashes and improves mood

 

Looking for a natural way to cool off from hot flashes? A 2011 double-blinded study suggests that pumpkin seed oil can reduce hot flashes, headaches, and joint pain and improve mood swings in post menopausal women, compared to a control group of women who were given lookalike capsules containing wheat germ oil. The same study noted that pumpkin seed oil improved women’s HDL (good) cholesterol levels and reduced blood pressure.

 

4. Lower bad cholesterol

 

In addition to boosting levels of HDL, pumpkin seeds contain phytosterols. In one analysis of 16 previous studies involving 509 people, these compounds reduced LDL (bad) cholesterol by an average of 13 percent, while total cholesterol dropped by 10 percent. Phytosterols work by blocking the absorption of cholesterol in your intestines and can lower the amount of cholesterol in your blood. A 2011 study recommended daily intake of phytosterol-rich foods as a natural way to lower cholesterol and reduce heart disease risk.

 

5. Decrease the risk of diabetes

 

In the world of super foods, pumpkin seeds are a must-try for diabetics. They are high in iron and heart-healthy unsaturated fats. In animal studies, researchers have indicated that the compounds in pumpkin may be successful in managing insulin levels and diabetes risk.

 

In fact, pumpkin was so beneficial in improving the health of diabetic mice that the Chinese researchers recommended that its compounds be developed into a new anti-diabetic medication for people.

 

6. Drive weight loss

 

Pumpkin seeds may also help you shed pounds. They are packed with fiber and protein—two important components for weight loss. Just one ounce of pumpkin seeds includes five grams of protein, which can keep you fuller longer.

 

Chow down in moderation, because a cup of pumpkin seeds in the shell contains about 285 calories, along with 12 grams of fat, while husked seeds contain 720 calories per cup.

 

7. Ease social anxiety, depression—and boost your mood

 

While pumpkin seeds are great for your body, they can help your mind as well. A study indicates that de-oiled pumpkin seed taken with glucose may be effective in treating social anxiety, and it may aid in treating depression. Speaking of mood-enhancers, a recent report indicates that pumpkin may help increase sex drive as well.

 

11 Symptoms of Low Testosterone

 

8. Ease arthritis

 

You may be able to eat your way to arthritis relief by snacking on pumpkin seeds. A 2005 study found that pumpkin oil reduces inflammation that causes arthritis. Pumpkin seed oil has the effects of indomethacin, a popular anti-inflammatory drug, and offers an all-natural way to treat arthritis symptoms.

 

9. Prevent osteoporosis

 

People with a zinc deficiency may want to consider snacking on pumpkin seeds. They are a substantial source of zinc, a mineral low in many people with bone fractures. In just a quarter of a cup, pumpkin seeds deliver 17 percent of your daily intake value of zinc.

 

 

Shrimp and Andouille Gumbo


Reblogged: from The Daily Meal                                                                                                                             Shrimp and Andouille Gumbo 

For authenticity, Eric recommends using Cajun andouille, a pork-based sausage that is fatty and heavily smoked but not heavily spiced. La Place, has declared itself the andouille capital, hosting an annual festival every October, but when Eric returns to his family’s home in Los Angeles to host their annual gumbo gathering, he frequents Pete’s Louisiana Style Hot Links in Crenshaw. Says Eric, “We have to buy extra to make sure that there is enough left after everybody snacks on them.” If none are available, any smoked pork sausage will work.

INGREDIENTS

  • 1 whole chicken
  • Kosher salt and freshly ground black pepper, to taste
  • 8 ounces andouille sausage
  • 1 smoked ham hock
  • 1 gallon chicken stock
  • tablespoon leftover cooking fat, such as chicken fat or bacon grease
  • 4 ribs celery, coarsely chopped
  • 2 large yellow onions, coarsely chopped
  • 1 small green bell pepper, coarsely chopped
  • 1 large red bell pepper, coarsely chopped
  • 1 small poblano pepper, seeded and coarsely chopped
  • 8 cloves garlic, minced
  • 2 teaspoons smoked hot paprika
  • 2 teaspoons dried thyme
  • 2 teaspoons dried basil
  • 2 teaspoons dried oregano
  • 2 teaspoons dried ground sage
  • 1/4 teaspoon cayenne pepper
  • 4 bay leaves
  • 1 cup canola oil
  • 1 1/4 cups all-purpose flour
  • 1 pound small Maine red shrimp (in season) or other small fresh shrimp, peeled
  • 1 tablespoon filé powder
  • 2 tablespoons minced parsley
  • 1 tablespoon minced oregano
  • 2 tablespoons minced sage
  • Cooked white rice
  • 4 thinly sliced scallions (optional)

    DIRECTIONS

    Preheat the oven to 450 degrees.

    Season the chicken liberally both outside and inside the cavity with salt and pepper. Tuck the wings underneath the bird (twist at the joint) and tie the drumsticks together with string or twist ties. Place it breast-side up in a roasting pan. Roast to an internal temperature of 165 degrees, 45-55 minutes, or until the skin turns deep golden brown and juices from the center of the bird run clear into the pan when you tip them out.

    Remove from the oven and rest for 25 minutes, until the chicken is cool enough to handle.

    Meanwhile, lower the oven to 350 degrees. Roast the andouille in a small roasting pan until fully cooked, about 20 minutes. Remove from the pan and set aside to cool, then slice into bite-sized pieces and set aside. (Grace saves the sausage fat left behind in the roasting pan to use for sautéing the trinity later on in the recipe.) Return to the rested chicken and remove and discard the skin. Pull the meat from the carcass, chop into bite-sized pieces, and set aside. Return the bones back to the pan and roast in the oven until bones are deeply browned, about 25 minutes. This step is optional but adds depth of flavor to the finished stock.

    Transfer the roasted bones to a large pot. Add about ¼ cup water to the drippings in the hot roasting pan and scrape up the browned bits clinging to the bottom. Pour the resulting liquid into the pot. Add the ham hock and chicken stock. Bring to a boil, then lower the heat to medium-low and gently simmer for 1 hour, skimming away fat and impurities that rise to the surface.

    Strain the resulting stock through a fine-mesh sieve, reserving the liquid and the ham hock separately. Rinse the pot of any residue and return the stock to it. Discard the chicken bones.

    Once the ham hock is cool enough to handle, pick off the meat, chop into bite-size pieces, and set aside.

    In a large skillet over high heat, melt the fat. Add ½ the trinity (onions, celery, and peppers) reserving the rest for later. Reduce the heat to medium-high and sauté for 5 minutes, until the vegetables soften slightly. Add the garlic and continue to cook until the vegetables are tender, about 5 more minutes. Add the vegetables to the stock along with the paprika, dried herbs, cayenne, and bay leaves. Bring to a boil, then reduce the heat. Simmer briskly for about 1 hour, until the liquid is reduced by ¼, then season with salt and pepper.

    To make the roux, pour the canola oil into a large skillet, preferably cast iron, and whisk in the flour to create a wet paste. Cook over medium heat, whisking often and employing patience, until the roux darkens past the “peanut butter” stage, taking on a deep, dark chocolate color and a rich, nutty aroma, about 30 minutes. Turn off the heat and carefully add the remaining chopped trinity vegetables to the roux, continuing to stir constantly until the vegetables stop spitting, 3 to 5 minutes. Transfer the roux to a large mixing bowl and cool for 15 minutes. Slowly whisk 2 cups of hot stock into the roux to thin the consistency.

    Now it’s time to pull the gumbo together! Pour the thinned roux back into the pot of hot stock (now properly reduced), whisking vigorously to incorporate it. Add the reserved chicken, ham hock, and sausage along with the shrimp, filé, and fresh herbs. Bring to a boil, then reduce the heat. Simmer until the gumbo has thickened and the shrimp are cooked, about 25 minutes. The final consistency should be somewhere between a soup and a stew, or as one cook describes, “muddy.” If it is too thin, reduce the liquid until it reaches the desired consistency. Too thick? Add water or stock. When finished, season with salt and pepper.

    To serve: Spoon gumbo into large, flat bowls, then spoon a liberal mound of rice in the center. Scallions are the authors’ addition for color and texture; good Creoles or Cajuns would eat their bowls neat. Leftover gumbo tastes better the next day — even better the day after that — and can be saved for up to a week in the refrigerator.For more great Recipes visit http://www.thedailymeal.com/

30 Foods Under 40 Calories


30 Foods Under 40 Calories

Have you ever heard the theory that certain foods have a negative caloric effect, meaning they burn more calories during the digestive process than they contribute? (Celery and apples are often cited as examples.)

Turns out the negative calorie theory is a myth. But that doesn’t mean some foods aren’t incredibly low-calorie and super-nutritious. Here’s a list of our favorite almost zero-calorie foods.

Calories: 4 per cup

This delicate, peppery amazingly low in everything you don’t want, especially calories, fat, saturated fat, and cholesterol. It is, however, loaded with crunch and packed with fiber, vitamins A, C and K, and other nutrients, including potassium.  green is Perfect in salads, soups, or anywhere you would use leafy greens, arugula may even boost your romantic life! Evidence suggests that the minerals and antioxidants packed into dark, leafy greens are essential for our sexual health because they help block absorption of toxins that dampen the libido.

Calories: 27 per cup

Asparagus is traditionally known as a detoxifying food, because it contains high levels of an amino acid that act as a diuretic, flushing excess fluid out of your system. It also helps speed the metabolism of alcohol and other toxins (it’s a surprising hangover remedy).

Asparagus is also a powerhouse of vitamins and minerals, including vitamins A, C, E, and K, B6, folate, iron, copper, and even protein. We love the tender shoots in their most natural form, raw and tossed into salads, or steamed


Calories: 10 per cup

Clear beef, chicken, miso, seafood, or vegetable broth is a dieter’s secret weapon, nourishing and filling your body for almost zero calories, especially if you toss in leafy greens and lean meat. Broth is the ultimate “high volume food,” meaning you can eat large amounts for very few calories and still feel full. It all comes down to calories per bite, or in this case, slurp

“By choosing foods that have fewer calories per bite, your portion size grows, but your overall calorie count decreases,” explains Barbara Rolls, PhD, the creator of volumetric and author of the new book The Ultimate volumetric Diet. “So you end up with a satisfying amount of food.” If you would like to read more visit the link below. http://health.yahoo.net/articles/nutrition/photos/30-foods-under-40-calories#4

Fabio’s Pasta and Bean Soup


Reblogged:from Shine                                                                                                                                         Fabio’s Pasta and Bean Soup                                                                                                                                                                                                                    Nothing is better for families on a budget than the classic Pasta E Fagioli, Fabio’s super simple and delicious one pot soup with pasta and beans. It’s so flavorful, you’ll forget that it’s VEGETARIAN!

Tips:

  • Beans 101- High in protein and virtually fat-free, these delicious pods are versatile and packed with nutrients. The secret to cooking dry beans without soaking them overnight? Choose smaller beans.
  • Find the Perfect Pasta for Your soups, Soup is a great place to use up spare pasta: break up large noodles, or just add small shapes. Don’t add it until the last few minutes of cooking, and keep pasta on the side when storing soup for later use.
  • Cast-Iron CookwareThe Perfect Soup Pot. Cast-iron is able to maintain and withstand very high temperatures, so pots and pans are able to go from stove top to oven with no hassle. Their heavy weight distributes heat evenly, ensuring perfectly cooked dishes.

 

Ingredients:

3 tbsp. extra virgin olive oil

2 carrots, diced

1 onion, diced

2 celery stalks with leaves, diced

1 fennel bulb

3 bay leaves, dried

6 sprigs thyme

¾ lb. Borlotti beans

pinch sea salt

4 garlic cloves – grated

2-3 quarts chicken or vegetable stock

28 oz. can diced tomatoes

pinch sea salt

pinch fresh ground black pepper

extra virgin olive oil for drizzling

2 cups small shaped pasta

20 fresh basil leaves

 

Method:

Heat a large cast-iron pot over medium heat. Add extra virgin olive oil.   Add carrots, onions, and celery and stir. Meanwhile, dice fennel. Add to pot and stir.Strip the thyme sprigs over the pot and discard sticks. Add bay leaf. Sauté about ten minutes, or until the vegetables caramelize and start to soften. Add Borlotti beans and grated garlic; stir.Add stock, canned tomatoes, a pinch of sea salt and black pepper, and a drizzle of olive oil. Stir, cover, and boil for one hour, or until beans are soft. Add pasta and cook for five minutes. If you don’t plan on serving the soup all at once, cook the pasta separately, and add to each bowl as you serve it. Otherwise, the pasta will soak up too much broth when stored. Chop basil and add to pot. Stir thoroughly, and remove from heat. Remove bay leaves and serve immediately

Do These 9 Things in Your Kitchen to Lose Weight


  Reblogged:from Shine                                                                                                                     Do These 9 Things in Your Kitchen to Lose Weight
The kitchen is the heart of the home, but it’s also the place that can make or break you on the weight loss front. If you’re on a quest to slim down, do these nine things in your kitchen.

Make fruits as accessible as a bag of chips: Wash, cut up, and store fruits such as grapes, melon, kiwi, pineapple, and apples in reusable containers in the fridge so they’re easy to grab. Make sure they’re right up front at eye level so they’re the first thing you see when you open the fridge door.

Prepare a big container of salad: Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it’s tempting to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week. You’re sure to eat a salad with dinner if it’s already made – just scoop out a bowl, top with vinaigrette, and enjoy.

Have measuring cups and spoons on the counter: Measuring your food will keep portions in check since overestimating serving sizes is a huge reason people don’t lose weight. Seeing measuring spoons and cups on your kitchen counter will be a visual reminder not to forget to use them.

More from FitSugar: The 6 Foods Every Runner Needs to Eat

Pre-make snack packs: You know what happens when you eat chips or crackers out of the box – you practically end up polishing off the entire package! Take your favorite healthy snacks such as mixed nuts, popcorn, cheese, and fresh fruit, grab some Ziploc baggies, and make some 100-calorie or 150-calorie snack packs you can keep in your cupboard or fridge.

Ditch the unhealthy foods: Your hubby and kids might be fans of an occasional can of soda, bowl of cookie dough ice cream, or Hershey’s Kiss, but if those foods are within your reach, you’re bound to crave them. Throw out or give away the junk because if it’s not in your kitchen, you can’t be tempted to eat it.

Use smaller-sized plates: When we prepare a plate of food, we feel the need to fill it up completely. If you start out with a smaller-sized salad plate, there’s only so much you can pile on, so you’ll end up consuming fewer calories.

More from FitSugar: 4 Monday Metabolism Boosters

Freeze fruits and veggies: Buy larger bags of fruits and veggies at the store and wash, cut, and store them in baggies in the freezer. You’ll not only save money when you buy in bulk, but you’ll also have them on hand to add to your smoothies, yogurt, pasta dishes, soups, and omelets.

Double or even triple the recipe: Whether you’re making soup, roasted veggies, quinoa salad, or something else for dinner, don’t just make enough for one meal. Package the leftovers in containers you can easily grab for the next few days’ meals. If your lunch or dinner is already prepared, you won’t have to resort to unhealthy takeout.

Put food away before you sit down to eat: After you’ve cooked up an amazing vegan mac and cheese, serve yourself an appropriate serving size and then wrap it up and put it in the fridge. If you leave it out, you’re more likely to go back for unnecessary seconds or thirds. Out of sight means off your hips.