DETOX DRINK

SMOOTHIE DETOX;
INGREDIENTS;
1/2 SMALL PINEAPPLE(skin off)
1 HANDFUL OF BLACKBERRIES
1 HANDFUL OF BLUEBERRIES
200GM LOW FAT LIVE YOGURT
5 ICE CUBES

METHOD;
MAKE THE PINEAPPLE INTO JUICE ,THEN PUT ALL INGREDIENTS AND BLEND UNTIL SMOOTH.IT'S GOOD FOR ANTI-OXIDANTS AND ANTI-AGEING PHYTONUTRIENTS THAT HELP TO DESTROY FREE RADICALS THAT AGE THE SKIN AND CAUSE PREMATURE WRINKLES.LIVE YOGURT HELPS TO MAINTAIN HEALTHY GUT.BLACKBERRIES ARE ANTIBACTERIAL AND THEY PROMOTE HEALING.ALSO GOOD FOR TREATMENT AND PREVENTION OF DIARRHOEA.

The Best Early Morning Workout Meals to Start Your Day Right!

By Cassandra Forsythe-Pribanic, PhD, RD

Picture this (or maybe this was your morning today):

Your alarm goes off at 4:30 am, waking you from a nice dream. You get up before shutting it off, in case you don’t stay awake, since you have bootcamp class in about 45 minutes and need to rush.  The warm pillow just feels so good pressed against your face though, but you know that exercise feels so much better.

Sleeping is great, but working out is better

Some people think you’re crazy for working out at 5:15 am, but this is really the only time you can get your sweat on, since the rest of your day is filled with meetings, assignments, and family time in the evening.

 

Every time you say you’ll workout at night, you end up missing it because something else gets in the way. But, at 4:30 am, the only thing that might hold you back is your comfy pillow.

 

You rub the sleep out of your eyes and drag your body out of bed. For a moment it seems impossible that in less than an hour you’re going to be working your muscles and building up a good sweat. But it’s what you’ve committed to do every Monday, Wednesday and Friday, and so far have been loving it.

Once you finally get dressed, you wander in the kitchen try to figure out what to eat.

It feels way too early to eat right now, but you know that if you don’t put something in your stomach, you’re going to feel the lack of energy during class.

Or, if you eat the wrong thing, you’ll feel even worse – shaky, irritable, and unable to exercise; and that’s not what you want.

So, what do you eat?  What’s going to give you the right kind of energy without making you feel nauseous or too full?

First, let’s look at what not to eat:

If you eat a food consisting entirely of carbohydrates, like a fruit (banana or apple), or a typical sport drink (something-ade), or plain toast, your blood sugars will skyrocket immediately and then plummet during your workout, leaving you feeling weak and sick.

 

Not your pre-workout friend

 

So, avoid eating just a quick banana or a glass of fruit juice because you won’t make it through your entire workout without feeling that sickening energy drop that we’ve all experienced at least once in our lives.

 

Instead, you want to fuel your body with “slow-digesting” energy.

 

Ideally a food consisting of protein, fiber, and/or fat is best so that you’ll have just a slight elevation in your blood sugar levels, but not so much that you’ll crash hard later.

 

First, protein, consisting of an array of amino acids, is important to provide your working muscles with the building blocks for growth and repair.

Although you may not want to look like a bodybuilder and grow huge muscles, muscle growth (no matter how big or small) is important to help you work harder, burn more body fat, and prevent injuries.

 

Protein is also ideal to take before and after your workout as researchers have shown that it helps promote the best protein balance scenario versus taking it just after your workout alone.

This protein can come from whey protein powder, hemp protein powder or hemp seed butter, natural peanut butter, plain organic yogurt, or eggs and egg whites, to name a few examples.

 

Second, fiber, which isn’t necessarily an energy source at all, but helps your stomach feel fuller, so that hunger pains don’t stop your workout in its tracks.

Fiber in the morning will also promote a healthy digestive system and regular bowel movements, so that you don’t feel bloated and constipated throughout the day.  Some examples of fiber to eat in the morning include ground flax seeds, sprouted grain bread, beans, and fibers found naturally in nut butters.

Experiment with which fiber works best for you to ensure you don’t feel too full or become gassy (no one likes a stinky bootcamper).

Finally, small amounts of healthy fats, like those found in flax oils, flax seeds, nut butters, egg yolks, and olive oils can be a good addition to your pre-workout meal to give you “slow” energy that will last you until you get home from your class.

 

One last item that some people find essential for their early morning workouts is caffeine: this jolt of energy from coffee or green tea helps them work harder and, in turn, helps them burn more fat. But, for others, caffeine that early might make your workout too energetic and a complete mess.  See what works best for you.

Remember: No single morning pre-workout meal is going to work for everyone, so try a few and find out what works best for your stomach and your scenario. 

Here are a few easy and quick ideas that have worked great for bootcampers I’ve had the pleasure of working with. Try them out and let us know what you think.  Let us know what your favorite pre-workout meals are too!

NOTE: these meals will also be great pre-workout fuel at other times of the day

Flaxy Whey Pudding

Take 1 scoop of whey protein and mix in a small container with 2 Tbsp ground flax seeds and water or unsweetened almond milk. Mix up the night before and let soak in the refrigerator. When you eat it in the morning, the flax seeds will “thicken” up the whey, making it taste like a fiber-rich pudding.

 

Ezekiel Toast with Natural PB

Toast one slice of Ezekiel Sprouted Grain bread (bread made without flour, found in the freezer section of some grocery stores) and top with 1 Tbsp Natural Peanut Butter

 

Rye Cracker with Hemp  Seed Butter

Take 1 hard rye cracker (like Ryvita) and top with 1 Tbsp Natural Hemp Seed Butter

 

 

Prograde Fusion

Mix one scoop Fusion (with naturally-added fiber) with water or almond milk and drink right away.

 

Banana or Organic Apple with Natural Almond Butter

Top ½ or whole organic apple or banana with 1 Tbsp natural almond butter

 

 

Protein-rich Cereal

Mix 1 scoop whey protein with 1 cup water or almond milk in a small bowl container. Then, add ½ cup low-sugar breakfast cereal like Cheerios, Shredded Wheat, or Rice Squares.

 

PINEAPPPLE UPSIDE DOWN CAKE

INGREDIENTS;
115gm butter(melted)
145gm brown sugar
495gm pineapple ring
190gm plain flour
7gm baking powder
3gm salt
115gm butter
135gm white sugar
5ml vanilla extract
180ml milk

METHOD;
Preheat oven at 175c.Mix brown sugar and butter , spread at the bottom of a baking tray.Arrange pineapple ring  on the sugar.Shift flour,baking powder and salt.Cream butter and sugar until creamy ,then add egg one by one with milk alternatively until well mix.Put in bake pan  and bake for 45 to 55 minutes.Let it cool and turn the pan upside down and you can see the pineapple on top of the cake.

3 Truths About How To Achieve Quick Weight Loss

By Cassandra Forsythe-Pribanic, PhD, RD

1 - If you want to lose weight, you can't eat after 7pm 
FALSE

A lot of people think that not eating after a certain time in the evening is the key to losing weight, but this is wrong.

You will not instantly get fatter by eating late at night if you’re eating a reasonable amount of whole, natural foods high in fiber, protein, and healthy fat – like hummus and fresh vegetables, or almonds and organic raisins.  In fact, this will probably help you lose weight because you’ll have less ravenous hunger the next day, and more regular blood glucose control.

But you will gain weight if you eat ice cream, fudge bars, chocolate, microwave popcorn, potato chips, or other junk foods, which are what most people eat while sitting in front of the T.V. at night.

You especially should eat at night if you've just finished a hard workout, and need calories and important nutrients (like protein) to help you recover and sleep better that evening.

Overall, it’s not the timing of food intake at night that’s the problem, but the types of foods most people choose to eat that cause our waistlines to grow and bodies to feel flabby. 




2 - To lose weight and keep it off, you have to do long-duration cardio, like running 
FALSE

Although many people feel that training for and running a marathon is the best and most essential way to lose body fat, this is not right. In fact, many people are doing their bodies a disservice by doing something their body is not built or ready for anyhow (injuries anyone?).

But, it is true that elevating your heart rate to high-intensity heart rate zones does, in fact, facilitate greater fat loss, and one of the best ways to do this is with high-intensity exercises, and long-distance running is not one of these things.

Activities like body weight mountain climbing, speed squats, kettlebell swings, and resistance band body jacks, are safer for the body (when done correctly), and result in greater fat loss and more sustainable weight loss.

If your body is made to run and likes it, please go ahead; but, don’t think that if you can’t run, you will never be lean and lose the fat that makes you unhappy. 



3 - To lose weight, you have to expend more calories than you take in 
TRUE

It is true that in the caloric balance equation, you do have to take in less calories than you expend (called a caloric deficit) to lose weight and fat.

However, if you eat much too little, you’ll not have the energy to exercise with purpose and intensity. Plus, you’ll feel horrible and no one will want to be around you (and you won’t want to be around them).

You have to find the right balance of energy-providing foods and effective, consistent exercise so that you can burn more calories than you take in. Because if you don’t exercise while eating healthy foods, you will lose muscle and will not be able to burn unsightly fat off your body.
 

Two Amazing Benefits Of Cocoa

By Kevin DiDonato MS, CSCS, CES

Cocoa, which comes from the cocoa bean, has been shown to have protective health benefits when ingested in moderate amounts.  Some potential benefits of cocoa have been shown in cardiovascular health and improvements in eye and brain function. 

 

Yes, no mistake about it, I did put cocoa and weight loss in the same sentence.  Cocoa, which is the non-fat product of cocoa liquor, is full of flavanols which have been shown to exhibit some amazing health benefits in the body.   Current research shows that cocoa has benefits not only in the way our bodies handle antioxidants, powerful nutrients that help in battling oxidative stress, but also aids in weight loss.

Cocoa for Fighting Oxidative Stress

High intensity exercise, among other things, can lead to greater cell damage due to oxidative stress.  High levels of oxidative stress tax our immune system and lead to a reduction in the antioxidants that help regulate oxidative stress.  Certain nutrients, like items right in polyphenols and flavanols, have been shown to help inhibit or reduce the amount and the damage that can be associated with oxidative stress.

The study by Davison et al, used 100g of dark chocolate which has been shown to have the highest flavanol capacity.   The results showed that the consumption of dark chocolate, pre-exercise, increased antioxidant status, and increased plasma insulin concentrations both pre- and post-exercise.  The research also showed that there was better glucose maintenance pre-exercise, and decreased more significantly post-exercise than the control group.

This study shows that dark chocolate that is full of flavanols can have beneficial effects by enhancing the antioxidant status pre-exercise, which may help reduce the oxidative stress post-exercise due to high intensity exercise.

Cocoa and Weight Loss

Recent research in Penn State by Gu et al, shows that minimally processed cocoa has higher levels of flavonols and polyphenols, which has been shown to reduce enzyme activity in the stomach.  The particular enzymes, pancreatic lipase, secreted phospolipase A2, and pancreatic-amylase, are responsible for breakdown of both fat and carbohydrates in the body.

Cocoa that has high concentrations of polyphenols and flavanols has been shown to provide inhibitory effects on the enzymes, blocking fat and carbohydrate breakdown in the body.   With this inhibitory action and the combination of the right diet, cocoa might possibly aid in weight management.

Cocoa, in combination with the right diet and exercise program, can have potential health benefits when used in moderation.  Ingesting high levels of the flavanols found in cocoa may help our bodies in numerous ways by providing these protective nutrients.

 

ARE WHOLE EGGS OR EGG WHITES BETTER?

I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.

Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied...

"because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".

And I replied, "you mean that's where all the nutrition is!"

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolk.

Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain all of the fat soluble vitamins A, D, E, and K in the egg, as well as all of the essential fatty acids.

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg...

"But I heard that whole eggs will skyrocket my cholesterol through the roof"

No, this is FALSE!

First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out.

On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has tons of important functions in the body.

And here's where it gets even more interesting...

There are indications that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd... high cholesterol is NOT a disease!  Heart disease is a disease...but high cholesterol is NOT.

So I hope we've established that whole eggs are not some evil food that will wreck your body... instead whole eggs are FAR superior to egg whites.

Also, your normal supermarket eggs coming from mass factory farming just don't compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don't realize that there's a major difference because they've never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks. On the other hand, the healthier free range eggs had deep orange colored yolks indicating much higher nutrition levels and carotenoids. 

So next time a health or fitness professional tells you that egg whites are superior, you can quietly ignore their advice knowing that you understand the REAL deal about egg yolks.

One more thing about eggs...

I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. 

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

7 "FATTY" Foods that Can Help You to Get a Flat Stomach

(some of these will surprise you!)
These 7 shocking Fatty (but healthy) super-foods can actually help you to burn body fat faster!
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of the best-seller -- The Truth about Six Pack Abs

1.  Super Dark Chocolate (at least 72% cacao content or higher) - It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense.
However, I would contend that dark chocolate can actually HELP you to burn off more body fat if you're the type of person that has a sweet tooth and likes to eat a lot of desserts.  In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie.
Also some brands of dark chocolate that are in the mid 70's in % cacao content or higher, can have a fairly high ratio of fiber content (I've seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats.  In fact, that's one of the "tricks" I use to select a good quality chocolate... I look for more total fat than total carbs (or about the same number of grams of each).
The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other "sweets".
In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobromine which has been shown to help lower blood pressure and have other health benefits.  The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats.  Any chocolates with added fats or other additives will generally not be as healthy.
The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar.  However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness.  If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste.  Just remember to keep those daily quantities of chocolate small as it is calorie dense!
You can also reap the benefits of the antioxidants and fiber without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.
2.  Coconut milk, coconut flour, and coconut oil --  Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets.  In addition, MCTs are readily used for energy by the body and less likely to be stored as bodyfat compared to other types of fats.
Along with coconut milk and coconut oil as healthy fat choices, we've also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in this flour are fiber and not starch!).  Coconut flour is also VERY high in protein compared to most flours and is also gluten free!
Just beware that if you're going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy... I've made delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.
3.  Grass-fed (pasture-raised) butter -- yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)... It's delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to get lean.  In fact, I eat a couple pats of grass-fed butter daily and maintain single digit bodyfat most times of the year.
There's a lot of confusion about this topic... in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter.  It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.
This discussion of why butter is actually healthy would take up too much room on this article, so I refer you to this article:  how REAL butter can make you leaner.
If you have a hard time finding a grass-fed butter at your grocery store, Kerrygold Irish butter is one of my favorites, and even though the label doesn't clearly state "grass-fed", the cows are 100% grass-fed on lush green pastures in Ireland. It's one of the richest butters in color that I've seen, which indicates high levels of carotenoids.
4.  Whole Eggs, including the yolk (not just egg whites) -- Most people know that eggs are one of the highest quality sources of protein.  However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.
In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
Just make sure to choose free-range organic eggs instead of normal grocery store eggs.  Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.
Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long).
If you want more details on eggs, here is an article that details more about why egg yolks are BETTER for you than egg whites.
5.  Grass-fed beef or bison (NOT the typical grocery store beef!) -- I know most people think that red meat is unhealthy for you, but that's because they do not understand how the health of the animal affects how healthy the meat is for consumption.  Keep this in mind -- "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".
Typical beef or bison that you see at the grocery store is raised on grains, mainly corn (and to some extent, soybeans). Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison.  Grain-fed beef and bison is typically WAY too high in omega-6 fats and WAY too low in omega-3 fats.  In addition, the practice of feeding cattle corn and soy as the main portion of their diet upsets their digestive system and makes them sick... and it also increases the amount of dangerous e-coli in the meat.  This is not the case with grass-fed meat.
On the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fats and lower levels of inflammatory omega-6 fats (that most people already eat way too much of) compared to grain fed beef or bison.
Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.
In addition, grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat.  CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!).  These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat... and this also aids in burning fat and building lean muscle.
Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available.  I've also found a great site to order grass-fed meats online and have gotten to know the owner of this company well, and they are dedicated to the quality of their foods.

6.  Avocados -- Even though avocados are typically thought of as a "fatty food", they are chock full of healthy fats!  Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.
Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods.  Try sliced avocados or guacamole on sandwiches, burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.
The quality dose of healthy fats, fiber, and micronutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.  Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.  Say goodbye to junk food cravings and bring on that fat burning!  I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean.

7.  Nuts:  Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts, Macadamias, etc --  Yes, this is yet another "fatty food" that can actually help you burn belly fat!  Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of micronutrients such as vitamins, minerals, and antioxidants.  Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in fat loss.
Nuts also help to maintain good levels of fat burning hormones in your body (adequate healthy fat intake is vitally important to hormone balance) as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food.  My favorite healthy nuts are pecans, pistachios, almonds, macadamias, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.
Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.
Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or macadamia butter to add variety to your diet.
One of the little "tricks" that I've used with clients when trying to cut down body fat is to have them eat a handful of nuts such as almonds or pecans about 20 minutes before lunch and dinner.  This ends up being a perfect time to control your appetite before lunch or dinner and helps you to eat less overall calories on that meal.
I hope you enjoyed this look at some of the healthiest "fatty" fat-burning foods you can possibly eat.  I could list a ton more, but wanted to give you a few of my favorites for now.  Enjoy!

BUTTER CAKE WITH CHOCOLATE CHIPS

INGREDIENTS;
250gm butter
200gm caster sugar
250gm self raising flour
4 eggs
2 tbsp milk
100gm chocolate chips

METHOD;
Beat butter and sugar until fluffy.Then add in eggs one by one and flour.Finish with milk and mix in the chocolate chips.Put in baking pan and bake at 180'c for 30 -40 minutes.

ORANGE CAKE

INGREDIENTS;
200gm caster sugar
220gm butter
4 eggs
4tsp baking powder
200gm plain flour
240ml orange juice

METHOD;
Cream sugar and butter.Then put in eggs one by one and mix well.After the batter well mix,put in flour and baking powder.Lastly add orange juice and put in a baking pan.Bake for 35 minutes at 180'c.

CHOCOLATE FUDGE CAKE

Hi there today I want to share with you one of my nice and moist chocolate cake.Making chocolate cake make me thinking one of my friend, John Edward who always likes to eat chocolate especially chocolate cake.Hope he's well wherever he is.Here the ingredients you needs to make chocolate cake.
INGREDIENTS;
250gm butter
500gm caster sugar
4 eggs
100gm cocoa powder
50gm cocoa powder(dilute in water)
360gm self raising flour
240ml boiling water
240ml evaporated milk

METHOD;
Cream butter and sugar until fluffy.Then add eggs one by one and mix well.Put the rest of ingredients and lastly hot water.Put in baking tray and bake for 1 hour at 160'c.

BANANA CAKE

INGREDIENTS;
400 gm banana
300 gm caster sugar
4 eggs
10 gm ovalette
500 gm plain flour
3 tspn bicarbonate of soda
1 tspn baking powder
250 ml fresh milk
200 ml oil(any type cooking oil)

METHOD;
Cream banana and sugar.Put in eggs one by one while mixing.Then add in flour and milk alternately.Lastly stir in the oil and put in baking tray and bake for 35 minutes in 200c oven temperature.

HOW TO PROTECT YOUR HEALTH FROM PLASTIC MEAL CONTAINERS

By  Cassandra Forsythe-Pribanic, PhD, RD

They’re a common lunch item, especially among “weight-conscious” 9 to 5’ers because they’re quick, convenient, and boast low calories and sodium. They have no preparation required unless you count taking them out of their box, which is why people buy them.

Frozen vegetables are also now taking this quick-preparation route and are touted as easier to eat due to “steamer” technology plastic bags. In fact, two-thirds of our frozen vegetable aisle is now these plastic bags of veggies.

But just how safe are these plastic-contained microwave meals and vegetables anyhow? Even containers that claim to be BPA-free still have unknown health effects.

What is BPA?


Bisphenol A (BPA) is a chemical produced in large quantities, mostly for the production of polycarbonate plastics and epoxy resins.

BPA is often found in human blood because it can leach into food from the protective internal epoxy resin coatings of canned foods and from polycarbonate tableware, food storage containers, water bottles, and baby bottles. The degree to which BPA leaches from containers into food may depend more on the temperature of the liquid or bottle, than the age of the container.

It’s been discovered that BPA can disrupt our normal hormonal make-up, giving it the label of an “endocrine-disrupter.”  Since this discovery, most plastic food containers are now BPA-free, such as water bottles and baby bottles.

However, it’s not well known what other chemical constituents are found in plastic containers, which may also have hormonal-disrupting effects for humans.

Thankfully, scientists are continually working on this problem and have recently released a new study giving us insight into the safety of plastic meal containers.


New Research Exposes Chemicals Leaching From Plastic Food Containers


Researchers from Texas and Boston through the past 5 years have been sampling over 500 plastic food container components (microwave meals, baby bottle parts, plastic steam bags) and exposing them to common environmental stresses:

•    Moist Heat (like your dishwasher)
•    UV Light (leaving a plastic bottle in the sun)
•    Microwave (heat and radiation)

After various extractions and several years, the scientists found that subjecting plastic containers to these types of stress caused them to leach chemicals with known estrogenic-activity, and a potential danger to human hormonal make-up.
Chemicals that mimic or antagonize the actions of naturally occurring estrogens are defined as having estrogenic activity (EA), which is the most common form of endocrine disruptor activity.

What this means is that even containers that claim to be BPA-free are not EA-free, which is what we should be ultimately concerned about.

Although this study did not directly test how much of these EA chemicals a person will actually be exposed to through food products, given that each stressor may not be exactly the same, and a person may not absorb or metabolize these chemicals at the same rate, it is nevertheless very important to remember that numerous scientific data overwhelmingly show that very low-dose exposure to EAs alters normal cell function, and consistent exposure to EAs alters the reproductive health of various human populations.

Many scientists who study EA chemicals feel that is it not worth risking the health of ourselves and our future population by using plastic products with EA activity. As such, there is a push to remove all EA components from plastic containers and continue researching the safest mode of food containing.

In the meantime, your best bet is to avoid microwaving, dishwashing, and exposing plastic containers to direct, continuous sunlight.

Instead, use non-plastic containers and cook your food on the stove or in the oven. Bring leftovers to work for your lunch, but either eat them cold, or warm them in a non-plastic container.

Remember: eating food in its most natural state possible is the best option.  Meals and food items that come in ready-to-cook convenient plastic containers are not the most ideal choice. Choose food that you have to do a little leg-work to prepare, but will help you enjoy the fruits of your labor without risking your health.

RELEASE MIGRAINE DRINK

INGREDIENTS;
2 APPLES
2  CM STEM BROCCOLI
2 CM SLICE LEMON
1 LARGE HANDFUL SPINACH
1 CM GINGER
ICE CUBE


METHOD;
JUST JUICE THE APPLE THEN PUT IN BLENDER AND BLEND THE REST OF THE INGREDIENTS WITH APPLE JUICE.SERVE WITH ICE CUBE.
STUDIES SHOWN THAT PEOPLE WHO SUFFER FROM MIGRAINES ALSO TEND TO SUFFER FROM HYPERGLYCAEMIA.SO LEMON AND GREEN LEAFY IS GREAT TO HELP PEOPLE WITH HYPERGLYCAEMIA.ITS ALSO HELPS BLOOD CIRCULATION AND VITAMIN E CAN PROTECT AGAINST 80 TYPES OF DISEASES.
 

CELLULITE ELIMINATOR DRINK

INGREDIENTS;
1 pear
1 apple
2 stick celery
1/4 pink grapefruit
10 pieces mint leaves
6 ice cubes

METHOD;
Juice all ingredients except mint leaves.pour in a glass with ice and sprinkle with finely sliced mint leaves.
The facts is apple and mint help to eliminate toxins from the fat tissue.Meanwhile grapefruit high in vitamin C and good cleanser for a clogged lymphatic system.At last the pear,apple and celery help to cleanse the subcutaneous tissues and improve kidney function.

PROBIOTICS AND PREBIOTICS

Hi there again, today I going to talk about what is probiotics and prebiotics.So if you want to lose weight around your stomach,you much have a digestive system that functioning at it's optimum ability so here you needs the help of probiotics and prebiotics.They work together to boost gut health and should be included in your diet, either eating food that contain them or just supplements.
Probioctics are live micro organisms known as a friendly bacteria that responsible to boost your digestion,reducing level of bad gut bacteria and strengthen your immune system.They also help to absorb health boosting nutrient from your food more efficiently.

Meanwhile prebiotics are non-digestive ingredient found in certain foods that stimulate the growth of friendly bacteria in the gut.Probiotics are found in; sauerkraut,miso,soured cream,culture buttermilk,some soft cheese,natural yoghurt's and also yoghurt's product that live cultures added.
Prebiotics are found in bananas,berries,oats,black beans,chick peas,kidney beans,lentils,kale and spinach ,also in onion,tomatoes,garlic lastly asparagus.Vitamin C make both of them more effective,so stick to vitamin c rich food such as kiwi's,oranges,sweet potatoes,broccoli,brussel sprouts and tomatoes.
Apart from helping you to have a flat tummy,they also can lower bad cholesterol level,possible to reduced risk of cancer,reduced bowel disorder  ,less constipation and diarrhea.It also to boost immune system,steady blood sugar level and increased vitamin absortion from your foods.

The 5 Sneakiest Label Claims Of All Time

By Kevin DiDonato MS, CSCS, CES

The FDA and manufacturers have once again been in the spotlight this week.  Manufacturers are stating that the FDA is hindering their amendments, as well as their lucrative businesses.  The FDA, however, is supposed to have our backs when it comes to products that are healthy and good for us.

There is much work to be done when it comes to deceptive labeling and educating people on what exactly they are taking in.  Claims such as “fat free," “trans fat free," and “helps to improve immunity,” are now coming under closer scrutiny than ever before.  Here the top 5 Sneakiest label claims of all time.

Claim #1: Made With 100% Whole Grain


One big claim in whole wheat or whole grain products is that the product is made with whole grains.  The whole grain part, which contains wheat germ and high levels of fiber, typically are processed away, leaving us only with bleached wheat flour.  A product needs to have 20% whole grains in order for us to get the healthy benefits from whole grain ingredients.  Most whole grain products fall short of this mark, ranging anywhere between 5-10%.  Flip the product over and be sure that the first ingredient is whole grain flour or some form of whole grains. This way you can be sure that you are getting the associated health benefits.

Claim #2: Made With 100% Real Fruit


Most people have heard the phrase 5-2-1-0, which was coined during these years of rising youth obesity.  The 5 in 5-2-1-0, stands for 5 servings of fruits and vegetables per day, which is great if you are using canned, frozen, or fresh fruit.  Products that claim they are made from 100% real fruit need to be examined a little closer.  Not only do some of these products contain little or no fruit or fruit juice in them, but they are made with artificial fruit flavors.  Some products have emerged on the market making the same such claim, but use fruit puree.  You are getting more real fruit added, but you are also adding more sugar and eliminating the good part of the fruit, which is what you get the healthy benefits from.

Claim #3: Trans-Fat Free


Some products claim that they are "Trans-Fat Free."  In order for a product to be trans-fat free, you would believe that they contain 0 grams right?  Not really!  A product needs to contain 0.5 grams or less of trans-fats to be considered trans-fat free.  One of the biggest misleaders in food labeling is how many products claim they are trans-fat free, but contain high levels of saturated fats, which naturally contain trans fat.   Saturated fat can come in two different forms, natural and artificial.  The natural kind are usually found in lean meats and some low-fat dairy products which should not overly concern us, but the artificial, which can comprise a good majority of people's diets, can contain high levels of trans fats.

Claim #4: Front Of Package Claims

There has been much debate lately on front-of-the-package labeling.  On the front of boxes, manufacturers are allowed to make health claims about their product, which most of the time is fine if they used enough of the nutrient to support that claim.  The products may not contain enough of that specific nutrient per serving to live up to the claim.  This is true for some kid’s cereals, and the FDA is hearing about it now.  Most of the cereal claims it is healthy, but can contain more added sugar and other artificial fillers that make the product both unhealthy and, in some cases, higher in calories.

Claim #5: No Added MSG


MSG, or monosodium glutamate, is an additive that makes food taste better, and occurs naturally in some foods.  MSG can also lead to other health risks that most people do not know about.  Foods that are said to have “no added MSG,” or “No MSG,” can be labeled such because the manufacturer did not add any additional MSG to the product.  Instead they added some form of hydrolyzed protein which contains MSG.   For those of you who are unfamiliar with the term “hydrolyzed,” this means that proteins are either treated with acid, or are treated with enzymes, which will contain some salts of free amino acids including glutamate, which is a main ingredient in MSG.

The FDA is starting the slow process of tightening their restrictions on such deceptive claims in the food industry.  Manufacturers, in turn, are fighting tooth and nail at eliminating these restrictions, claiming they are hindering their First Amendment rights to Free Speech.  Whatever happens in the battle, our health is of vital importance.  Learning to correctly read a label, or the FDA mandating the labels be easier for us to read, will hopefully lead us to make better choices on what exactly goes into our mouth.  So next time you are shopping, stick with whole food choices, such as meat, chicken, and fresh fruit in order to avoid some of the deceptive labeling in the food industry