BASIC CUPCAKES

INGREDIENTS;
180 gm butter
180 gm caster sugar
3 eggs(beaten)
190 gm self raising flour
1 tsp vanilla essence

METHOD;
Mix butter and sugar until creamy.Then put vanilla and eggs,after well mix fold in the flour.Heat the oven to 190c.Put the batter in the cupcakes casing and bake for 15 minutes.

PIZZA BASE

Make your own pizza base and you can create your own pizza toppings.I share you my easy way to make pizza base.
INGREDIENTS;
5 gm dry yeast
275 gm plain flour
6 gm salt
10 gm sugar
150 ml warm water
50 ml fresh milk

METHOD;
In a small glass bowl mix yeast,sugar and milk.Then use another big stainless steel bowl to mix flour,salt and water.Put in the yeast mix to the flour mix and mix well.Rest for an hour to make the dough proof.After the dough proof ,roll until 1mm thick and cut into round shape.Heat up the oven 175c and bake the base for 10 minutes.After the the base cooked you can put any toppings as you like an bake again until the toppings cooked.
 

DRINK FOR KIDS

INGREDIENTS;
1 large handful of spinach
1/4 medium peeled pineapple
1 apple
2 cm slice lemon
ice

METHOD;
Just juice everything and lastly the ice.The juice good to maintain healthy skin,bones and eyes.Also great for boosting the immune system,good for cardiovascular health and excellent aid for brain also nerve function.

Hi, today I going to finish the topic about what contains in fruits and what fruits can do to us.So last but no least these are the fruits;

PEAR;
Contains vitamins B6 and C ,minerals just copper and potassium.Helps to control diabetes cause pear contains levulose - a fruit sugar more easily tolerated by people with diabetes.

PINEAPPLE;
Bromeline is an enzyme that aids digestion and helps dissolve excess mucus so is useful for hay fever and asthma.Contains B,C,E and folic acid meanwhile minerals pineapple have potassium,iron,calcium,phosphorus and sodium.

RASPBERRY;
Contains minerals such as zinc,sodium,phosphorus,magnesium,potassium,calcium and iron.Vitamins B,C,E,niacin and beta-carotene.Good for promoting healthy skin and slowing down the signs of ageing.Also maintaining healthy male reproductive function.

STRAWBERRY;
Contains vitamins B,C,E,beta-carotene,niacin and folic acid.Good for slowing down the signs of ageing.Also building blood and boosting the immune system.Minerals such as zinc,sulphur,magnesium,sodium,iron,potassium and calcium.

5 FOODS YOU MUST AVOID

   
Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health.  However, not everyone can benefit or wants to shop healthy.  Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.


Food #1 Low-fat Foods

Food labeling can be very deceptive when it comes to food geared for weight loss.  Low-fat foods are one of the products to be careful about.  Just because the food says "low fat," does not mean the food is low calorie.  Be sure to check the label and see how many calories are typically in the product.  Most people associate low-fat foods with lower calories, so they tend to eat more.  Do not be fooled by this deceptive labeling technique.

Food #2 Sugar-Free Foods

Sugar-free foods are geared to people with diabetes or at risk for developing diabetes.  Sugar-free foods have low calories and no sugar. 
However, look at the label under sugars, and you will see something interesting.  Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness.  Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories.  Sugar alcohols carry between 1.5 and 4 calories per gram.  Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.

Food #3  Commercial Smoothies

Normally, smoothies are associated with healthy eating.  They have skim milk, fruit, and yogurt, so they are considered a great, healthy food.  Some commercial smoothies, however, have many hidden calories from extra sugar.  Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content.  Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added.   This eliminates the fiber that is found in the skin of most fruits.  My advice:  Make your smoothies at home, and leave the commercial smoothies on the shelf.
   
Food #4 Commercial Yogurts

Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health.  Look at the label again, and you might see something surprising.   When looking at the label, some of the first few ingredients in yogurt are different forms of sugar.  All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat.  So again, read the label and see exactly what is in the product before you choose the yogurt of choice.

Food #5 Sugary energy drinks including items with added vitamins and minerals

Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts.  Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later.  Also, some drinks that have added vitamins and minerals, can have loads of sugar as well.  So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.


Food #1 Swiss Chard

Aging can create many different problems for people.  Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight.   These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.

Food #2 Pepper, Especially Capsaicin
So most of you are probably asking why pepper is on the list.  Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties.  It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.

Food #3 Wheat Grass

There are plenty of juices out there that contain Wheat Grass which is chock full of vitamins and minerals that will keep you healthy.   Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections.   Not only does this food contain essential vitamins and minerals, but it also is a complete protein.  This food is full of the essential amino acids that our bodies require for building muscle.   The high concentration of vitamins helps protect the body from stress that our bodies are under daily.


Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.   B vitamins can also help in raising metabolism, and help our immune system become stronger.  TahiniTahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.


Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

Hi we meet again I still got some more facts about fruits, so here I going to continue about them.So I going to start with grapefruit.

GRAPEFRUIT;
Contains vitamins C,beta-carotene meanwhile minerals it just got calcium and potassium.It also good for stimulating digestion ,breaking down and shifting inorganic calcium from the joint.

GRAPE;
Contains vitamins B,C,E and beta-carotene.Minerals iron,potassium,phosphorus and calcium.Good for helping to calm the nervous system,restoring alkaline balance,promoting good bowel movement and cleansing the system.

KIWI;
Contains C,E and beta-carotene.Calcium,sodium,potassium,phosphorus and magnesium as minerals in kiwi.Good for cleansing and energizing the body.

LEMON/LIME;
Contains C and beta-carotene as vitamins.Meanwhile minerals it contains magnesium,calcium,potassium and phosphorus.It good for cleansing the system because the acid scours the intestinal tract,neutralizing harmful bacteria and eliminating toxins.

MANGO;
Contains vitamins B<C and beta-carotene.Minerals are iron,phosphorus,magnesium,calcium and copper.It do best for mopping up free radical,internal body cleanser,disinfecting the body and reducing body odour.Lastly mango also stimulating the immune system.

MELON;
Vitamins A,C and folic acid.Phosphorus,magnesium,zinc,potassium and calcium are the minerals that contain in melon.Melon goods for promoting shiny hair,purifying the skin and strong nail.Also for cooling the body and cleaning the kidneys.

NECTARINE;
Boost with vitamins B1,B2,B3,B5,B6,C,folic acid and beta-carotene.Good for anti cancer health promoter and natural energizer.Meanwhile minerals nectarine contains 
copper.phosphorus,potassium,zinc,calcium and magnesium.  


ORANGE;
 Good for destroying free radicals that cause signs of skin ageing and scouring the intestine.Also it helps flushing toxins from the body.In minerals it contains zinc,phosphorus,potassium ,iron and calcium.Vitamins A,B6,C,folic acid and beta-carotene.

PAPAYA;
Contains vitamins C and beta-carotene, also minerals calcium and magnesium.Good for promotes male fertility and enable easy digestion of complex proteins.

PEACH;
Contains minerals such as silicon,copper,sulphur,potassium,iron,zinc,magnesium and calcium.Vitamins B3,C,folic acid and beta-carotene are found in peaches.Good for cleansing the intestine and bladder also kidneys.It also helps fighting disease and anti-cancer health promoter.

The TRUTH about Potatoes, Glycemic Index, and "White Foods" - Friend or Foe for Fat Loss?

I'd like to start a little discussion today about carbohydrates... and in particular, "white foods" as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".
Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definately don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.
"White Foods" aren't necessarily always the enemy
It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...
Onions & Garlic
What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find elsewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.
In fact, onions are so powerful for our health, that one study of centenarians (people that live to over 100 years old) identified that a common thread of these amazingly healthy individuals was that they ate a lot of onions throughout their lives.   And we also know that garlic is one of the most powerful substances for a strong immune system, among other qualities.  
Cauliflower
Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.  And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat.  So eat up on that cauliflower!
Mushrooms
Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.  And some types of mushrooms, such as portobella mushrooms, are surprisingly good sources of Vitamin D.
Potatoes
Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index.
While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.
For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.
Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots or potatoes... French fries excluded of course.
Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book
Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.
Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.
Will 7-9 potatoes per day make you fatter?
On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.
At the conclusion of the study, the potato eaters had actually consistently lost weight! I'd venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day. 
Of course, this does NOT mean that french fries are ok to eat!  Those will only make you fat, and the trans fat will lead to an early death.  Seriously... fries are one of the most deadly foods in our food supply.  Plus, deep fried potatoes build up dangerous acrylamides from the frying oil reacting with the starch, and these compounds are carcinogenic. 
Anyway, back to the 7-9 whole potatoes per day... Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.
Geary's Lean-Body Potato Side Dish

• Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped (or mashed garlic from a jar, organic preferably)
• 1 or 2 Tbsp extra virgin olive oil and/or virgin coconut oil
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.
I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer healthy potato recipe idea!

SAY NO TO TOXINS

The four main toxin that cause our body to cling to fat are caffeine,alcohol,refined sugar and processed food.
CAFFEINE;
A cup of coffee a day wont do any harm and some studied say it even helped fat burning.Green tea also contains caffeine which is an even better fat burner but don't drinking in the evening cause it can stop you from sleeping.Too much caffeine can cause stress to your body and can dump fat around your middle.
ALCOHOL;
Alcohol is full of sugar and it will make you fat in the middle.It also decreases muscle growth, leaving you podgy and out of shape.Drinking wine 3 or 4 days a week can leave you with a thick waist and a swollen tummy.It also stimulates the production of the hormone oestrogen in your bloodstream,which promotes fat storage(waist and tummy).In addiction,the liver is a fat burning organ but when it busy processing alcohol ,it stop burning fat.
REFINED SUGAR;
Sugary foods raise your insulin level which cause fat storage.For a slim person about 40 % of sugar you eat is converted straight to fat.Meanwhile if you are overweight ,up to 60% convert straight to fat and store around your stomach,waist and hip.If you eat sugar everyday ,you will find it hard to lose weight and you will never have a flat tummy.You always feel hungry because sugar leaches vitamins from your body.That's why overweight people are always hungry because they don't eat enough vitamins.Toxic foods such as sugar will never satisfy you.Too much sugar make you feel tired,weaken your immune system and lower your libido.It is found in white sugar,fruit drinks,white non-organic pasta,bread and rice.Also in alcohol,cakes,sweets,biscuits and ice cream.Food marked as low fat such as energy drinks and cereal bars.Ingredients that end in (ose) such as sucrose,glucose,maltose,lactose,dextrose and fructose.Lastly avoid food that contain artificial sweeteners such as saccharin and aspartame.
PROCESSED FOOD;
Processed foods that needs to avoid are tinned foods,chocolates,sweets,crisps,packaged cake,biscuits,muffins,dried pasta,frozen chips and wedges.Also frozen ready meal,processed meal,breakfast cereal,white bread,pasta and rice,
So if you want to eat these kind of foods just think for a while about your health ,all in your own hand. 

Hi today i think I want ti share with all of you a nice and simple pancake recipe.It so easy that my son also can do it.Here what you needs for the pancake.

INGREDIENTS;
2 tbsp sugar
1 egg
200 ml fresh milk
11 tbsp self raising flour

METHOD;
In a mixing bowl break 1 egg and mix with egg.Whisk until egg became fluffy,bring in the flour and pour the milk slowly.Mix well the batter.Heat up a non stick pan and spoon in the batter batch by batch.Brown both side of the pancake and it ready to serve.Serve with maple syrup or honey
 

Hi there ,today I going to continue what I had wrote about fruits.As I promise yesterday I will continue with fruits with letter B.
BANANA;
Contains B,C,beta-carotene and folic acid.In minerals it contains potassium,calcium,sodium and magnesium.Banana is good for slow release energy,helping to lower cholesterol and immune booster.

BLUEBERRY;
Contains vitamins B1,B2,B6,C,beta-carotene and folic acid.In minerals it contains iron,calcium,manganese,magnesium,zinc,sodium,potassium and phosphorus.It just good for slowing down the signs of ageing.

BLACKCURRANT;
Contains just vitamins C and beta-carotene meanwhile the minerals are phosphorus,magnesium,calcium and potassium.It good for anti cancer heath promoter,immune enhancer and anti bacterial.

CHERRY;
Contains vitamins B,C and beta-carotene.The minerals are calcium,silicon,copper,sulphur,potassium,iron,phosphorus,magnesium and zinc.Cherry good for anti cancer promoter,controlling blood cholesterol levels and pectin also forms a gel in intestine that can eliminates toxins.

CRANBERRY;
Vitamins B,C,folic acid and beta carotene.Minerals are iodine,potassium,phosphorus,magnesium and chlorine also calcium.It helps the liver,prostate,kidney and bladder problems