jeudi 29 septembre 2016
mardi 27 septembre 2016
Six Natural Ways That Can Help improve Your Immune System
The immune system is the body defense system that defends against infectious microorganisms such as bacteria, fungi, and viruses. It responds by attacking the organisms that tend to invade the body and cause diseases. However, at times, due to various reasons, the system gets overpowered, and the microorganisms will invade the body and make it sick. They also destroy the white blood cells in the body, hence making the body susceptible to various other diseases if one is not treated. The immune system needs to be strong at all times so that it can have a better response. One can use drugs or even have natural ways, such as taking the best organic supplements to help boost the immunity.
Some of the natural ways that one can boost their immunity include:
Living a healthy lifestyle
This is important as it helps the body to function well and also boosts the immune system. Living healthy means that the
healthy components are very beneficial to the body at all times. Some healthy lifestyle ways are exercising regularly, eating healthy, balanced meals full vegetables, fruits sand whole grain, not smoking, get regular medical checkups, etc.
Taking herbal supplements
Various best organic supplements will help boost the immune system and also protect the body from potential infections and diseases. The supplements can be prescribed and taken as tablets or capsules each day. Supplements such as Vitamin C will help prevent and treat ailments such as the common cold. Some herbs can be taken raw or added into food, and they will work in your system in various ways.
Do away with stress
Stress brings about a lot of ailments such as stomach upsets, heart diseases because stress causes the adrenal glands to produce epinephrine and cortisol which cause stress to your body system. Psychological stress can bring about colds and flu. One can be involved in stress elevating activities such as meditation or massage so that they can bring about positive change to the immune systems and body. Having positive thoughts and getting time to laugh is important too.
Eating a healthy, balanced diet
This means taking foods that have the essential nutrients that the body needs, hence the immune system is boosted. Foods rich in zinc, Vitamin A & C, iron, and selenium are very good in assisting the immune system function well as they act as powerful antioxidants hence keeping infections and diseases away. Vegetables and fruits can be used as an alternative to the best organic supplements as they perform the same function
Exercising
Exercising regularly helps the body in very many ways, and it will also contribute to maintaining a healthy immune system. When you exercise, it relaxes the body, hence there is improved blood circulation which allows the substances and cells of the immune system to move through the body as they protect the body. You don't have to do vigorous exercises, but you can do walks, cycle or light exercise so long as you keep fit.
Sleep well
Eight hours of sleep is what is recommended for every human being. Sleep is essential in building up your system, hence you will likely have lower chances of contracting the flu as the body will fight it off effectively. Sleep depreciation activates the stress response, depresses the immune systems and elevates inflammatory chemicals. It later raises the risk of getting common colds and in
children, it causes respiratory infections.
It is important to take care of your body where the system is very important. When small babies breastfeed, the milk from their mother contains antibodies which help boost their immune system.
mardi 2 août 2016
115 recipes for building muscle free book for my followers
If you want to know how to build muscle and burn fat by eating healthy, delicious meals that are easy to cook and easy on your wallet, then you want to read this book.
Do you lack confidence in the kitchen and think that you just can't cook great food?
Are you not sure of how to prepare food that is not only delicious and healthy but also effective in helping you build muscle and lose fat?
Are you afraid that cooking nutritious, restaurant-quality meals is too time-consuming and expensive?
If you answered "yes" to any of those questions, don't worry--you're not alone. And this book is the answer: With it, you can cook fast, healthy, and tasty meals every day (and on a reasonable budget) that will help you build muscle or lose weight, regardless of your current skills.
The Shredded Chef is more than just a bunch of recipes, though. It's going to teach you the true scientific basics of gaining muscle and losing fat, because bad diet advice is an epidemic these days.
In this book, you're going to learn how to eat right without having to obsess over every calorie. These 9 scientifically proven rules for eating are the foundation of every great physique, and they have nothing to do with following weird diets or depriving yourself of everything that tastes good.
And the recipes themselves? In this book you'll find 114 healthy, flavorful recipes specifically designed for athletes that want to build muscle or lose fat. Regardless of your fitness goals, this book has got you covered.
Here's a "sneak peek" of the recipes you'll find inside:
18 fast, delicious breakfast recipes like Peanut Butter Power Oatmeal, French Muscle Toast, High-Protein Banana Oatcakes, Lean and Mean Zucchini Hash Brown, Macho Mexican Scramble and more. Whether you're trying to burn fat or build muscle, you'll find recipes that will help you get there.
18 mouthwatering chicken dishes like Chicken Stroganoff, Tasty Thai Chicken, Jerk Chicken Stir Fry, Honey-Garlic Chicken, and more. Forget boring chicken dishes, even when cutting!
14 tasty beef recipes like Low-Fat Russian Beef Stroganoff, Lean Bison Burgers, Vietnamese Beef Noodles, Meathead Meatballs, and more. Enjoy beef like never before with these creative recipes and you'll even find low-calorie beef dishes designed for losing weight!
10 savory fish and seafood recipes like Turkey Bacon Wrapped Scallops, Provencal Baked Halibut, Salmon Burgers, Tasty Tuna Melt, and more. Never again settle for flavorless, unappetizing fish and seafood--these recipes will have you singing praises for the sea!
7 hearty, healthy pasta recipes like Chicken Pesto Pasta, Asparagus & Goat Cheese Pasta, Classic Pasta Bolognese, Beef Lasagna, Chicken Fettuccine with Mushrooms, and more. Each of the pasta dishes are high in protein, making them great muscle-building treats.
14 awesome side dishes like Wasabi Mashed Potatoes, Sweet Potato Fries, Hot 'n Healthy Brown Rice, Zucchini Risotto, Couscous Salad, and more. You're going to love mixing and matching these side dishes with the entrees and discovering your favorite combinations!
5 delectable desserts like Key Lime Pie, Peach Cobbler, Chocolate Protein Mousse, Banana Cream Pie, and more. These sugar-free desserts will satisfy your sweet tooth without the calorie overload!
And more! (I haven't even mentioned the recipes for pork, salads, protein shakes, protein bars, and snacks...)
lundi 21 mars 2016
How Chili Will Save Your Life!
What most people seem to believe about chilli peppers is that they are spicy, mouth burning, flavour creators of passion! When you ask, most people say, "it's just a little spicy red thing".
It's pretty obvious chillies are ultimate flavour enhancers. However, most people are unaware that these peppers have amazing, super powered health benefits!
It seems that not only are you able give your food a flavour hit, but it helps you with weight loss. So if you're keen to "drop a few", make sure to include chilli peppers into your diet plan! This is a good way to boost your metabolism.
According to studies published in Cancer Research (2006), chillies can actually help lower the risk of prostate cancer. This is due to their ability to kill off cancer cells, while causing no harm to others. Another positive outcome is that as a treatment it shows that chilli peppers also reduce the growth of cancer cells.
Diabetes. A word most unpleasant! However, have no fear the chilli pepper is here! Thanks to compounds within the pepper, they immensely lower your risk of developing diabetes. Wow that's so amazing!
Looks like it's time to man up and eat some more chilli. According to random studies, chopped up chillies have the positive health benefits of increasing your immune system's ability to function. How cool is that? Having some sinus problems? No problem! Get your chilli cayenne pepper out and mix it in with that chicken soup! Instant unblocked nose!
Ever heard of a little vitamin called "Vitamin C"? Of course you have! So has "Chilli". Did you know that chilli peppers have more than double the amount of vitamin C than a tall glass of good old OJ? In addition, a good amount of vitamins A and B are also found within these little peppers!
A few simple ways to include these little miracle workers into your diet are, blending them into smoothies, having them soak in cooking oil to create chilli oil and to just eat them plain and simple! If you have trouble deciding which chilli is the right one for you. Don't worry there are heaps to choose from. It's said that green coloured chillies are not as hot as red and orange ones. Also be sure to keep your eye on the little ones. Yes, they sure are the most hot and furious of them all!
dimanche 20 mars 2016
Meal of the Week 37 - Lasagna Rolls
Meal of the Week: Turkey Lasagna Rolls w/ Salad
Leftover Meal Idea: Muffin Melts
Leftover Meal Idea: Muffin Melts
Here's a fun way to enjoy lasagna but in a more individualized manner that will help keep calorie count low and in turn help keep you focused on healthy nutrition. Even though portion size and ingredients are a tad different than usual, that in no way sacrifices flavor or taste. If the meal is prepared as outlined below, you should have enough leftover to make some tasty muffin melts that you'll enjoy for work the next day. Those who desire a vegetarian/meat-less version simply do without the lean ground turkey and opt for an alternative of your liking.
Equipment Needed
- colander
- large pot for water/pasta
- large skillet for meat
- medium size stovetop pot
- large mixing bowl
- large oven pan
- parchment paper
- aluminum foil
- colander
- large pot for water/pasta
- large skillet for meat
- medium size stovetop pot
- large mixing bowl
- large oven pan
- parchment paper
- aluminum foil
Ingredients
Makes 4-6 servings
Makes 4-6 servings
1 1/2 pounds lean ground turkey
1 box lasagna
1 jar Marinara sauce
1 cup diced spinach
1 cup ricotta cheese
1 cup shredded mozzarella cheese
3/4 cup cottage cheese (small curd)
1/2 cup Parmesan cheese
1 tablespoon oregano
2 tablespoons olive oil
2 tablespoons minced garlic
1 egg
salt and pepper
1 box lasagna
1 jar Marinara sauce
1 cup diced spinach
1 cup ricotta cheese
1 cup shredded mozzarella cheese
3/4 cup cottage cheese (small curd)
1/2 cup Parmesan cheese
1 tablespoon oregano
2 tablespoons olive oil
2 tablespoons minced garlic
1 egg
salt and pepper
For Leftover Muffin Melts
- whole wheat English muffins
- whole wheat English muffins
Directions
*Preheat oven to 425 degrees
1. You will need to boil a large pot of water (with optional dashes salt) to cook the lasagna al dente for about eight minutes. When that's finished carefully remove and drain using a colander.
2. While the water is boiling if you're planning to use lean ground turkey (or any other meat) for this meal you can start cooking this next. Open the container and empty the contents into a stove top pan, add some salt and pepper to taste, and on medium heat start dicing the meat with a wooden spoon. Cook until desired wellness is achieved.
3. While the meat and lasagna noodles are cooking you can carefully dice the spinach leaves into small pieces using a sharp knife until you have a cup worth. In a separate small stove top pot, add 2 tablespoons of olive oil along with the 2 tablespoons minced garlic and the cup of diced spinach on low heat stir for a few minutes.
4. In a large mixing bowl add the egg, 1 cup Ricotta cheese, oregano, 3/4 cup cottage cheese, the garlic/spinach mixture, 1/4 cup parmesan cheese along with pinches of salt and pepper. Mix together well with a fork.
5. Right about now the meat and lasagna should be about done cooking. Lower meat to a simmer and add entire bottle of marinara sauce and mix well. You will have a nice, tasty meat mixture now.
6. Use a large piece of parchment paper and get ready to make the lasagna rolls. Simply lay out 1 entire noodle on the parchment paper and use a spoon to spread the cheese mixture evenly and thinly across one entire side. Then carefully roll the lasagna up from one end to the other.
7. Before you place the lasagna roll in your oven pan, spoon some of the meat sauce mixture across the bottom of the pan to give it a thin coating. Then you can place the lasagna rolls side by side but not touching. Continue to repeat this process until you finish all the lasagna rolls you plan to cook. You may have to use two separate oven-safe pans depending on how many rolls you plan to make.
8. Once all the lasagna rolls are prepared and arranged in the pan, spoon the remaining sauce over each one of the rolls. Then mix the remaining parmesan and shredded mozzarella cheese and sprinkle on top of all the rolls.
9. Cover the pan(s) with a piece of aluminum foil and place in the oven for 20 minutes or until the cheese is bubbling.
10. Finally, while the lasagna is cooking you can prepare the type of salad you plan to serve with the meal. Once everything is done, serve appropriate portions and enjoy.
Leftover Meal Idea: Muffin Melts
If you are unfortunately left without any leftover lasagna rolls but still have some of the meat sauce mixture, here's a chance to make some delicious muffin melts. These taste very similar to Subway meatball sandwiches if you prepare the sauce with meat as described above. All you will need to purchase extra is some whole wheat English muffins, If you don't want to use those, or just want to use what you have on hand, you can always opt for a tortilla, pita bread, toast, or even a large piece of lettuce to use as a wrap. Simply spread the desired meat sauce mixture onto one side of the bread, sprinkle some shredded cheese and parmesan cheese on top, and cover with the other piece of bread. Wrap in a piece of aluminum foil until ready to be taken out and re-heated for a tasty lunch.
If you are unfortunately left without any leftover lasagna rolls but still have some of the meat sauce mixture, here's a chance to make some delicious muffin melts. These taste very similar to Subway meatball sandwiches if you prepare the sauce with meat as described above. All you will need to purchase extra is some whole wheat English muffins, If you don't want to use those, or just want to use what you have on hand, you can always opt for a tortilla, pita bread, toast, or even a large piece of lettuce to use as a wrap. Simply spread the desired meat sauce mixture onto one side of the bread, sprinkle some shredded cheese and parmesan cheese on top, and cover with the other piece of bread. Wrap in a piece of aluminum foil until ready to be taken out and re-heated for a tasty lunch.
samedi 19 mars 2016
Low-Calorie Chicken Recipes
am not going to start another lecture on healthy diet, what should you eat and what not to eat, blah, blah, blah. On the web, you can find enough articles about that. Staying healthy and fit does not involve the idea that you should only eat vegetables and fruits. I know how tough it is, not to respond to the alluring calls of pizzas, burgers or other spicy, cheesy foods. And for what? Because you want to keep your waistline trimmed, forever. And this can never happen if you keep your taste buds happy. Hence, you ditch the animal protein from your diet. Really? You think so?
Shedding pounds does not include that you eat less, but eat the foods or dishes of less calorie. If you are following a diet plan that cuts all that you love to eat, does not sound well. Mark my words, you cannot follow that meal plan for a long time. Here are some low-calorie chicken recipes that will help you to stay on the tracks of a healthy diet, as well as pampering your taste buds.
Baked Chicken Drumsticks:
(4 servings)
Ingredients -
Chicken drumsticks 4.
Onion paste one teaspoon.
Ginger-garlic paste one teaspoon.
Crushed ground black pepper.
Oregano.
Salt to taste.
Vegetable oil.
Onion paste one teaspoon.
Ginger-garlic paste one teaspoon.
Crushed ground black pepper.
Oregano.
Salt to taste.
Vegetable oil.
Directions -
First, marinade the chicken drumsticks with lemon juice, onion paste, ginger-garlic paste, and salt to taste. Now set aside it in the room temperature for 30 minutes.
Pre-heat the oven to 180 degrees C.
Now grease a baking pan with oil and arrange the drumsticks on the pan. Brush each of them with a little bit oil. And finally, sprinkle crushed black pepper and oregano on them.
Bake for 30 minutes. Turn over the sides, and bake for another 20 minutes.
Now enjoy the juicy chicken leg pieces sprinkled with exotic herbs.
Chicken cooked with onion, bell pepper, and mushrooms:
Pre-heat the oven to 180 degrees C.
Now grease a baking pan with oil and arrange the drumsticks on the pan. Brush each of them with a little bit oil. And finally, sprinkle crushed black pepper and oregano on them.
Bake for 30 minutes. Turn over the sides, and bake for another 20 minutes.
Now enjoy the juicy chicken leg pieces sprinkled with exotic herbs.
Chicken cooked with onion, bell pepper, and mushrooms:
(3 servings)
Ingredients -
Boneless chicken pieces 14 (I prefer the thigh pieces. They are delicious and take less time to get cooked.)
Mushrooms (either canned or fresh from the market)
One large onion (finely chopped)
5 Cloves of garlic (minced)
Ginger paste half teaspoon
Lemon juice one teaspoon
Red, green, and yellow bell peppers (cut into small pieces)
Crushed ground black pepper
1 and a half tablespoon of extra virgin olive oil
Salt to taste
Coriander leaves
Mushrooms (either canned or fresh from the market)
One large onion (finely chopped)
5 Cloves of garlic (minced)
Ginger paste half teaspoon
Lemon juice one teaspoon
Red, green, and yellow bell peppers (cut into small pieces)
Crushed ground black pepper
1 and a half tablespoon of extra virgin olive oil
Salt to taste
Coriander leaves
Directions -
1) Marinade the chicken pieces with lemon juice and salt. Set it aside for about 30 minutes.
2) Cut the mushrooms into small or medium pieces, as you wish. I prefer my mushrooms to be in medium thin slices.
3) After 30 minutes, heat the oil in a pan. Add the ginger and garlic, sauté until they turn brown.
4) Now add green chilies, onions and bell peppers to it. Sauté for 6-7 minutes. Let them sweat a little bit.
5) After that, add the mushroom pieces to the pan and add salt and black pepper to it. Cook for another 4 minutes.
6) After 3-4 minutes, add the chicken pieces, and mix all of them well. Place the lid over the pan and cook it for another 10 minutes.
7) After 10 minutes, turn off the flame, open the lid and enjoy the mouth-watering aroma of cooked chicken and mushrooms together.
2) Cut the mushrooms into small or medium pieces, as you wish. I prefer my mushrooms to be in medium thin slices.
3) After 30 minutes, heat the oil in a pan. Add the ginger and garlic, sauté until they turn brown.
4) Now add green chilies, onions and bell peppers to it. Sauté for 6-7 minutes. Let them sweat a little bit.
5) After that, add the mushroom pieces to the pan and add salt and black pepper to it. Cook for another 4 minutes.
6) After 3-4 minutes, add the chicken pieces, and mix all of them well. Place the lid over the pan and cook it for another 10 minutes.
7) After 10 minutes, turn off the flame, open the lid and enjoy the mouth-watering aroma of cooked chicken and mushrooms together.
And now, it is time to serve it. You can garnish the dish with fresh chopped coriander leaves or parsley.
Lemon Chicken:
(3-4 servings)
Ingredients -
A whole chicken breast
Lemon juice (half of a large lemon)
One chopped onion
5-6 cloves of garlic, minced
Ginger paste proportioned to garlic
Green chilly chopped or paste
Half teaspoon of turmeric powder
Half teaspoon of red chili powder
Black pepper powder
Salt to taste
Half tablespoon of vegetable oil
Lemon juice (half of a large lemon)
One chopped onion
5-6 cloves of garlic, minced
Ginger paste proportioned to garlic
Green chilly chopped or paste
Half teaspoon of turmeric powder
Half teaspoon of red chili powder
Black pepper powder
Salt to taste
Half tablespoon of vegetable oil
Directions -
1) In a mixing bowl, Take all the ingredients except the chicken, and form a mixture.
2) Rub this mixture all over the chicken breast very well. And marinade for 1-2 hours. You can also leave it overnight if you want.
3) Now pre-heat the oven to 200 degrees C. And grill the chicken breast for 20 minutes. Flip the side and grill for another 30 minutes.
Before you place the chicken breast into the oven, don't forget to brush some vegetable oil over the chicken.
2) Rub this mixture all over the chicken breast very well. And marinade for 1-2 hours. You can also leave it overnight if you want.
3) Now pre-heat the oven to 200 degrees C. And grill the chicken breast for 20 minutes. Flip the side and grill for another 30 minutes.
Before you place the chicken breast into the oven, don't forget to brush some vegetable oil over the chicken.
If you want to sauté the chicken,
1) Cut the chicken breast into small pieces (approx. 15-20 pieces).
2) Marinade the chicken pieces. The process is the same as the grilled one.
3) In a pan, heat half tablespoon of vegetable oil, and sauté the chicken pieces until they turn brown.
2) Marinade the chicken pieces. The process is the same as the grilled one.
3) In a pan, heat half tablespoon of vegetable oil, and sauté the chicken pieces until they turn brown.
If you are so health conscious, and cannot even want to intake 200-300 calories, then go through this Boiled Chicken recipe.
(3-4 servings)
Ingredients -
A whole chicken breast
One large onion cut into large chunks
6-8 cloves of garlic, roughly chopped
2-3 inch ginger, chopped
One carrot cut into large chunks
Two celery stalks cut into chunks
Salt to taste
Black pepper powder
Vegetable oil
One large onion cut into large chunks
6-8 cloves of garlic, roughly chopped
2-3 inch ginger, chopped
One carrot cut into large chunks
Two celery stalks cut into chunks
Salt to taste
Black pepper powder
Vegetable oil
Directions -
1) In a large pan, pour water and add the onions, garlic, ginger, carrots, and celery to it. Sprinkle salt, black pepper powder, and oil to it. Put it on the heat for 1 minute.
2) After 1 minute, when a few water bubbles come out, add the chicken breast to the water. Cover the lid of the pan, and boil the chicken for about 40-50 minutes. You can add more water if it needs.
3) How to know that the chicken is ready? If you see that the meat is falling off the bone, surely the chicken is ready to eat.
4) Now, remove the chicken breast out of the broth, discard the bones, and shred into pieces.
2) After 1 minute, when a few water bubbles come out, add the chicken breast to the water. Cover the lid of the pan, and boil the chicken for about 40-50 minutes. You can add more water if it needs.
3) How to know that the chicken is ready? If you see that the meat is falling off the bone, surely the chicken is ready to eat.
4) Now, remove the chicken breast out of the broth, discard the bones, and shred into pieces.
vendredi 18 mars 2016
Where Does Chilli Come From?
Okay many of us think we know all there is to know when it comes to chillies. "Small red-colored coloured peppers which are spicy". Well essentially this might be true, however, chillies are a lot more than just spicy red-colored peppers. I wish to go much deeper which will help you realize precisely what chilli stands for and where it originates from.
Exactly how should we spell it? Chilli or chilli. The solution will stun you. The word can be spelt both ways. Typically it is dependent on which location or country you're from. Individuals in the United kingdom and India use "Chill", whereas in the United states people would prefer to use "Chili" in their punctuation. For that reason, you need to choose the which way of spelling you'd like to utilize in your writing. Personally I am inclined to write the "Chilli" variation.
Since a lot of us can accept the spelling now. Why don't we investigate where chillies are derived from? This once more is an additional query exceeding merely a single solution. Certain individuals assume that chillies started in Mexico and go as far back as 7000BC. Although, there is another explanation as to where the chilli pepper originates. Conversely, some theorise that chillies in truth weren't able to have come from Mexico as chilli peppers simply cannot be obtained in Mexico today (with the exception of traveller sites).
In my opinion, I feel as though chilli peppers got their start in either Peru or Bolivia. So if you happen to be extra fascinated I am going to help you investigate the roots and origins on your own because it is more fun! Having said that, an excellent place to begin might be by entering a search for chilli on Google. Truth be told there you will discover additional information that may connect you with additional sites as well as areas to find out more and read different accounts.
Alright considering that we've got a bit more knowledge, why don't we discuss sizing. No not that size! chilli peppers vary from minuscule to modest. Enough jokes. In a nutshell, chilli peppers are commonly tiny and the smaller they are the a lot more hot and spicy they turn out to be.
Colours which include green, yellow and purple are typically considerably milder as compared to red and brown versions. Moreover, I would like to make certain I discuss the most spicy pepper on earth. "Ghost Pepper" (Bhut Jolokia) is in fact not the most spicy. The actual overwhelming monster chilli pepper is recognized as the "Carolina Reaper". Be on the lookout for these particular unforgiving chillies.
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