Quenched

02Apr02-16-2016 By admin

Quick start to any weight loss diet is simple, water. Unlike that weekly exercise class or that morning run, drinking
water requires little to no will power. Incorporating water into your weight goal plans is a quick fix, and for all the nay-sayers who struggle to get that recommended 8 glasses a day, here are three reasons to keep you motivated:

1. Water Fills You Up

Is that your stomach grumbling? Before you pick up that snack consider this – you may just be thirsty! Our minds tends to confuse thirst with hunger. We have all had those moments, when we felt like we were starving but the timing seemed wrong; grab H2O before you grab a meal. If you still feel hungry then grab a bite – if not, you just saved yourself from unneeded calories. Water fills us up and prevents us from overeating.

Going out to a social event? Drink water before you go, it will limit the trips to the buffet line and drinks consumed. Bottom line, drinking water gives the time to assess how hungry you actually are and aids you in making better food choices. So the next time your friends invites you to that open bar and buffet event, get your H2O on first!

2. Water Kick Starts Your Metabolism

Quickest way to slow down your metabolism is through dehydration. You put your body in a state of panic causing it to slow in efforts to converse energy. Your organs won’t work at its highest efficiency which stops the fat-burning process. You need adequate hydration for your body to function properly, especially during exercise. Simply put, drinking water contributes to your body’s ability to burn calories.

Ice cold water first thing in the morning may not sound like the way to wake up your body, but it’s the easiest way to kick start your metabolism. Drinking a glass or two of cold water in the morning will make your body try and warm itself up, thus increasing your metabolism. This simple trick added to your routine can contribute to your weight loss.

3. Water Keeps You Healthy

Water aids in flushing toxins from your body’s system, especially those produced during exercise. It keeps your joints lubricated which is very important in daily functions and in preventing your body from injury during exercise. Whether you’re kick starting your weight loss plan or locked into a routine, make sure you’re drinking enough water for your body to function properly.

Vegetarian Options : Grilled Mushroom Bruschetta

30Mar06-14-2022 By admin

Food swapping: Take that traditional bruschetta and make this alternative nutritious and delicious instant hit instead. Perfect as a light lunch or horderves before the main meal. This recipe is low sodium, low carbs, low sugar, and low in saturated fat. It’s ideal for those looking to stay on track with their no carb or low carb diet.

Ingredients

2 large flat mushrooms or Portobello mushrooms
1 clove garlic, crushed
1 large tomato or 2 small tomatoes, diced
1 tbsp. olive oil
Splash balsamic vinegar
4 fresh basil leaves, sliced finely

Method

1) Preheat oven 180C.

2) Line a baking tray with baking paper and place mushrooms face up on the tray.

3) Drizzle olive oil over both mushrooms then with a teaspoon spread the crushed garlic randomly over the mushroom.
Bake for 10 mins in oven or until cooked through.

4) Meanwhile chopped tomato and season with salt and pepper. Place in a small bowl and mix with basil leaves.

5) When mushrooms cooked through take out and place on your serving plates.
Spoon tomato mixture on top, drizzle with a splash of balsamic vinegar and crumbled feta.

Scrambled Egg Muffin

28Mar02-16-2016 By admin

97 calories, 0.8 grams sugar, 6.1 grams fat, 3.4 grams carbohydrates, 7.3 grams protein

Not only do these egg creations taste divine, they’re also easy to make! A little bit of bacon goes a long way in these muffins, which get an added flavor boost from fresh basil and juicy tomato.

Ingrediens:
9 eggs
1/2 c. fresh spinach, chopped
1/3 c. skim milk
1/3 c. spelt flour (or whole-wheat pastry flour)
1/4 c. 2% cheddar cheese, grated
1 tbsp. fresh basil, chopped
1 small tomato, chopped
1/2 tsp. sea salt
1/2 tsp. cracked black pepper
1/4 c. cooked, crumbled bacon

Directions:
Preheat oven to 350 degrees. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together! Add spoonfuls of the mixture to a cooking sprayed or nonstick muffin tin. Pop them in the oven and bake for 25 to 30 minutes. Fork check to make sure they are done.Makes 12 muffins.

Egg and Avocado Toast

28Mar02-16-2016 By admin

Ingredients

1 teaspoon butter
1 egg, beaten
1/4 avocado
1 slice sprouted wheat bread, toasted
jalapeno hot sauce, such as Tabasco

Directions

In small nonstick skillet, melt butter over medium heat. Add egg; season and scramble. In small bowl, mash avocado; season and spread on toast. Top with egg; sprinkle with pepper and hot sauce. Makes 1.

Ditch the Diet Soda: Heart Disease

28Mar06-14-2022 By admin

Another reason to not drink diet sodas If you’re a regular reader of my blog you know that I’m all about ditching diet products and anything that’s artificial. In fact, in my newest book I devote nearly three pages to why you should quit diet soda. Now, new research published in the Journal of General Internal Medicine finds that daily diet soda drinkers may be at increased risk of suffering from strokes and heart attacks.

Researchers analyzed data from over 2,500 participants in a study funded by the National Institutes of Health. They looked at how often regular and diet soft drinks were consumed, and the number of vascular events that occurred over ten years. They found that people who drank diet soda daily were 43 percent more likely to have suffered a vascular event, compared to those who drank none. This was after taking into account pre-existing conditions like metabolic syndrome, diabetes, and high blood pressure.

While this study doesn’t show a cause and effect relationship, it certainly is intriguing particular because statistically, diet soda drinkers are more likely to be overweight or obese. That’s right: MORE LIKELY. Two-can-a-day drinkers have a 54.5 percent chance of becoming overweight or obese, compared to 32.8 percent for two-a-day drinkers of regular soda. In my private practice I’ve had many clients who worried that giving up diet soda was going to lead to weight gain, but in my experience the opposite is true. Once they kick the habit they tend to report fewer cravings for sweets and a heightened ability to tune into hunger and fullness cues. And the additional water they’re drinking can lead to other health and beauty benefits.
If you’re a diet soda drinker and you want to cut back or cut it out all together try my five favorite healthy alternatives. It may be tough at first, but your taste buds will eventually adjust!

• Flavor infused all-natural seltzer or sparkling water—the only ingredients you should see are carbonated water and natural flavor

• Hot or iced all natural flavor infused teas, like mint, vanilla, berry, mandarin orange or peach

• Dressed up H2O—add fresh sprigs of mint, wedges of lemon, lime or lime key lime, or a slice of orange or pineapple

• Flat or bubbly water with a splash of 100% fruit juice, like white grape or apple

• Water or brewed iced tea served with ice cubes made from 100% juice and bits of real fruit, or water-based ice cubes with seasonings added, like organic citrus zest or cinnamon

-Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s a SHAPE contributing editor and nutrition consultant to the New York Rangers and Tampa Bay Rays. Her latest New York Times best seller is Cinch! Conquer Cravings, Drop Pounds and Lose Inches.