Lower Sodium Levels Linked To Higher Cardiovascular Risk

You hear it all the time, hight sodium food will lead to heart disease and high blood pressure.. That truism is being contradicted by a new study by Belgian and Polish scientists and was published in the May 4th Journal of the American Medical Association.

A group of over 3600 disease free subjects were tested by urine analysis in this study. The researchers found that while a lower sodium level was linked to a higher risk of heart related mortality, high blood levels were not. High levels of sodium were not lined to any risk at all like what has commonly been the norm in today’s medicine.

The lead author of the study said that they were all taken aback by the results even though the same results were produced in a similar study by US researchers. And while the US subjects were asked not to consume high salt foods for a couple of days before the tests were done on them, the Belgian subjects were not.

Study authorDr. Katarzyna Stolarz-Skrzypek stated”Our findings do not support the current recommendations of a generalized and indiscriminate reduction of salt intake at the population level.” and “We believe that the consumers should be informed about risk related to low- or high-salt diet and be free to choose the consumed food. However, our findings do not negate the blood pressure-lowering effects of a dietary salt reduction in hypertensive patients.”

The subjects, aged about 41 years, were monitoredfor 8 years and surprisingly deaths related to cardiovascular problems increased in the individuals with the lowest levels of sodium in their systems.

A second group of patients were followed for over 6 years and displayed results equally as amazing.Raised sodium amounts were not connected with higher blood pressure at all. This of course is the opposite finding of tons of US reports.  

A heart specialist from New York said, “The results are just so shocking, this was a strictly European population, not our melting-pot-of-America mix. So this isn’t exactly pertaining to our population.”

Dr. Suzanne Steinbaum, a cardiologist at Lenox Hill Hospital in New York City, says she was “disturbed” by the study’s findings and felt that because it was a European study, people in the US probably must not take it seriously.

Dr. Stolarz-Skrzypek agreed with those sentiments to a point and said that the number of cardiovascular problems among such a young study population would prbably be small no matter what the level of salt intake and that a single period of testing may not be good enough for a study of this type, to produce a solid answer.

“Our study included only white Europeans, and its findings therefore cannot be extrapolated to Asian or, in particular, black individuals, who might be more salt-sensitive than white people,” she said.

American Heart Association President Dr. Ralph Sacco announced in January that the ROI (return on investment) of lower salt intake has been proved over and over again in entire libraries of research over decades.

“A compelling and still-increasing body of evidence supports the imperative for population-wide sodium reduction as an integral component of public health efforts to prevent cardiovascular disease, stroke and kidney disease,” Sacco said. “The potential public health benefits are enormous and extend to virtually all Americans.”

The ancient Chinese were fond of advising that you take everything in moderation and that certainly sounds like the attitude to take here. Keep your salt intake at moderation at least until you hear from the Belgians again that their studies have been proven. This study was likely a waste of time and effort by smart people that could have been doing something productive.

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What Are Complex Carbohydrates? 11 Important Healthy Diet Tips For You

Report on Healthy Eating: Your Loved Ones Can Have More Energy!

Savory meals full of vitamins and nutrition can take many forms. A general guideline is to use real foods – and raw food benefits will be bountiful if you can pick your fruits and vegetables wisely.

Of course, it’s wise not to keep your kids in the dark. Let them learn, and be included in on things. You can come up with ideas so that even very young toddlers could participate. For instance, you can create a food scrapbook together, and discuss the different colors of veggies or fruits.

Naturally there will be many inquiries from your kids, however, if you are mentally prepared for protests to your authority and will answer all comers, a healthy, more balanced lifestyle for your family will result.

You should really help your youngsters become educated about real foods, so they can be healthy throughout their lives, and likely will pass this information on to their own children.

Nutritious Meals for Youngsters: Healthy Eating Children Consume Colorful Food

To get your children interested in the better things in life (high quality food), get motivated.  Include your children in the planting of a garden, and the harvest as well. Give each child his own row; it can be optimum to first design it on paper.

Once you see how enthused your son or daughter becomes, it will seem very worthwhile

Ultimately, your girl or boy will have some hard questions – rather than simply answering, why not create a trivia game with specific questions that your loved one could enjoy, plus trivia geared around the growing season?

If you want to join in the game, do so; contribute some extra facts and hints. Your child may even get interested in which food items provide extra energy.

If you can, give an example comparing the body’s use of “junk foods” compared to the body’s usage of complex carbohydrates – be sure to add many details. Your youngster may be confused, and then you want to climb on the Net, and have him (or her) look at some pictures and charts. 

You see, as parents, it’s important that we show we care, and exhibit “positive interest” – yet not be naggy or bossy. Ultimately, your family will come to appreciate good things to eat, and will probably understand that you’re a great parent for looking out after their health.
Get Organized with the Menu Planning: Let Kids Join in the Fun
You could take an old scrapbook and change it into a colorful menu planner, so your loved one can get to know about kids nutritional tips, and gain knowledge on the vitamins and minerals contained in each whole food. When learning occurs naturally and spontaneously, it is far better than the forced learning that oftimes occurs in school.  

There are benefits if children develop a well-balanced diet. Specifically, there are boons to your child’s health once you start using super-foods (blueberries, almonds, yogurt, carrots, spinach, tomatoes, walnuts) into your and your childrens diet. And you ought to add fresh salads into your dinners (avocados are rich in nutrients, and have “good fat”).  The absolute best type of lettuce to consume is not iceberg – it’s the red leaf lettuce, or oak leaf and romaine lettuce.

Preparing Salads – Vary the Toppings to Keep Kids Interest

Cottage cheese and fruit on your salad can help you in the quest for good nutrition. As far as nutrition goes, cottage cheese has calcium, phosphorus, selenium & magnesium. It has riboflavin too (a “B” vitamin).

When possible, you may want to get the kids involved with planning a meal, and have them select some things from the garden or store; the earlier they begin to take charge of their own health, the happier and healthier they’ll be.

Unhealthy Foods:  Keep Animal Fats to a Minimum – Consider Free Range Meats

Well, of course, if you can limit some of the fat in your family’s diet, all the better. You can utilize omega-rich fish, and also buffalo meat is a good, healthful alternative. It has less fat.

Use of healthful soups is good – soups with vegetables, and herbs and spices – not the sort which are cream based.

Healthy Eating Tip:  Did you realize you can do a “Dump” soup – that is, make a broth based soup where you put in your available vegetables.  

Usage of a Slow-Cooker – How to Use the Heat-Friendly Vegetables  

Best to select veggies which release more of their wholesome goodness during the cooking process – An example of 5 food items that get better during the cooking process:

  • broccoli
  • tomatoes
  • kale 
  • cabbage
  • carrots

Peppers have Vitamin C, and you might also use corn in your slow-cooker recipe, or kidney beans; even get a bag of 10 beans.

Final Healthy Eating Tip: Ensure that the lid on your crockpot, or slow cooker, is tight-fitting, as you wouldn’t want to have some of the nutrients escape into the air. Resist the temptation to peek – do NOT lift up the lid on your crockpot during cooking. You want to KEEP in all those wonderful nutrients.

How Might Damage to Your Vegetables Be Prevented?

Learn to set lettuce in the frig within two hours of getting it at the store. And you need to keep it at 40 degrees or less – so it won’t get damaged, or be less crisp.

We mentioned earlier 3 kinds of healthy lettuce for your healthy kids diet.  For greens that are loaded with vitamins (& fiber), take a look at spinach – it is a good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, niacin, calcium, and zinc.

Nature really outdid herself on spinach and kale (and broccoli too). Note: If you quick cook spinach on your stove, it may be best to use mature spinach (instead of baby spinach).

Dietary Restrictions: Dealing with ADHD in Life   

The symptoms of ADHD vary, but one thing is certainly clear – it’s good to prepare and serve healthy, wholesome meals for offspring with ADHD. If you will supply a variety of nutritious meals to your children, then the likelihood of “increased focus and attention” in school is enhanced. And what’s more, the nutritious choices can be the very foods you eat, but for optimum health it should be things which will help your child’s brain work better, so he can do well at school.

Here’s more food for thought (no pun intended):  be sure to provide omega 3 foods, such as  tuna, salmon, sardines, or oysters  Alternately, do eggs (or choose a good Omega-3 supplement). Overall, symptoms ought to lessen, if the nutrients are good.

Brain foods – A balanced diet that is high in proteins will include eggs, nuts, beans, cheese and meats.

Also, have fewer carbs – reduce candies and sugar, corn syrup & honey, white rice, products made from white flour. Consume more complex carbohydrates, and have much more Omega-3 fatty acids.

If you can do this, the health benefits to your family are many, and should aid your child with ADHD to concentrate better.

Kids are Insistent: Be Prepped to Stand Firm!

Sometimes kids ask for pancakes every day for breakfast. And they want that maple syrup! Don’t let it become a mental tussle; you might want to have an agreement, and a healthy meal plan in place, before your child asks. Limit pancakes and bacon to once a week (and put fruit compote on the pancakes sometimes)- the animal fat is not real good for your family, anyway.

Healthy eating childre:  Make buckwheat pancakes. Add wheat germ in, for it’s a very good source of vitamins.

Also can be added to protein shakes, plain yogurt, smoothies, cereals, or even cookies.

Positive Ideas for an Improved Menu: Healthy Eating Children

It’s a fact that in some families, the genetics have a big impact. Some kids can develop high levels of LDL cholestrol(the bad kind). So please be aware of this.

Parents ought to be ready to make changes – and ready to sit down and explain things to the older children. Adaptations can be made; you’ll be amazed at just how well you can do, when you get creative. Start making snacks and sandwiches into marvelous shapes for the kiddies. And develop games around food – like a bakeoff, where you see who can get their cookies ready to be baked the fastest (or a game like Monopoly – except the “community chest” cards could have a dessert name, and whoever selects that card has to make the healthy dessert that night.

More fun food ideas with animal shapes can be developed as well – home-made popsicles in the shape of a bear, lion, or cat. If you want, you and the children can all have a competition to find out who can make their sandwich the fastest. Or you can cut your son (or daughters) sandwich into a pleasing shape – or you can have your kids do it too. Use a cookie cutter with the 2 slices of bread.

Next, simply make up some egg salad, or have peanut butter and jelly sandwiches.

Less Fat and Fewer Calories at Breakfast: Let’s Get Serious

Many parents may think that it’s healthier to use low-fat milk on cereal – but you have to be careful with this. Children under 8 should have whole milk – and in general, it’s better to have the whole milk, and limit calories elsewhere (candy, cake, muffins etc.).  Your children require their milk for growth.  Only use the skim milk if you have an overweight child, and even then see your doctor for advice. Limit cream or whole milk on the cereal, if the doctor says to. While you want your kids to be healthy, you don’t want to get into a shouting match. So why not do compromises? That is, bribe them – offer them more time to play their computer game (an extra 15-30 min.), or say they can have a friend come visit. Whatever it takes. But also explain the components of a multi-grain cereal, so that they learn about the nutrients.

Then too, there is good old cream of wheat – a familiar cereal with lots of protein, fiber, riboflavin and iron to help your family have a great start to their day! Or once in a while you might make French Toast with Apple Topping – rather than maple syrup. You can find this recipe at Taste of Home.  In the end, enjoy teaching your child, and do show your child that you care about his health – but do it with love.

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Top Tips On Living Healthy

Each of us has permanently wanted to be converted into healthy and to live a life with the intention of will make on to us productive and caring. And to be able to make on to the healthy choices with the intention of will govern our body and life is an accomplishment with the intention of is worth pursuing pro. The preeminent way to make the nutrients essential pro longevity is from the food we munch. Not single is it valuable to consider what we munch, but furthermore how we arrange it, and how we munch it. In the article below I will tell you more tips on how to live healthy.

Always try and breathe in the freshest air you can breathe. And it would be wise to be a nonsmoker if you aspire to realize this step. Get a ration of fresh open-air air. Do not keep on costs generally of your hours, if not your full life, indoors. Go made known from calculate to calculate. When you can discover a few minutes away from your personnel, then do it. Getting the fresh air outdoors can be beneficial to your affect, and sadly sufficient, we look with to overlook this business so much.

Secondly, as preparing foods pro desk consumption, particular cooking techniques are more beneficial than others. Try stir frying your food with coconut smear with oil. Consume approximately skinned foods, noting that fermenting is the preeminent way to munch skinned foods. Too much consumption of skinned food creates intestinal fermentation with the intention of produces alcohol. The liver must by with the intention of calculate detoxify the intestine. Fermenting the skinned food causes the cellulose to break down, eliminating intestinal fermentation, making it easier to digest.

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More Soy: Tempeh As A Protein Substitute

When discussing sources of protein usually utilised by vegans, the topic of tempeh will typically come up. Definitely not a word in each American’s vocabulary, there are lots of reasons to consider adding tempeh to your diet. Or at least learn a bit about what it is.

What's tempeh?

Tempeh, pronounced TEM pay, is a traditional Indonesian food. It is to all intents and purposes soy which has fermented, binding the soybeans into a cake form. Even though it is comparable to tofu, it differs in that it is a complete soybean product leading to different nutritional traits and textural qualities. It is firm and tender with an earthy flavour.

You can buy tempeh frozen or refrigerated. Frozen tempeh keeps well for one or two months, and if it is frozen you must be aware of the sell-by date. Like other fermented foods, a little mold on the surface is innocuous.

Nutritional price

Because tempeh is formed with whole soybeans, it has a higher protein content than that of tofu. Simply a single cup of tempeh has about 31 grams of protein and is a handy source of fiber (about 14 grams in one cup), B vitamins, calcium and iron. As a result of the fermentation process, the soy carbohydrates in tempeh are rather more digestible as well.

Recipes

Tempeh can generally be cooked and served very similarly to tofu in that you can add it to nearly any dish. It simply takes on the flavour of what it is cooked with and can be drenched or seasoned. It is sometimes used for vegetarian burgers.

If you're looking to trick a pal into eating a vegan protein, you can saute tempeh sticks in a pan of maple syrup and extra virgin olive oil. Served with popular dipping sauces, you can persuade them they are more nutritious Potato fries.

Cathy Roosa is a vegan and contributes to a few blogging websites.

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Enjoy Vegetables Juice Recipes

Vegetables are usually slow down the aging process. If you are consuming a reasonable quantity of veggies, then you will delight in vegetable juice recipes.
Exactly what do you should know concerning vegetables juice recipes?

Not all types of vegetable might match a specific type of condition, which is why it is still a must to study. You can’t mix fruits and vegetables at random and expect them to taste good. You need to do your research and find out each of the components.

Guidelines on your own Vegetables Juice Recipes
Carrots are best suited for lowering the likelihood of cancer tumors along with improving the eyesight. They are preferable to consume compared to cucumbers if your objective would be to avoid most cancers tumors, but if you are searching for ways to solve asthma in that case it would be best to try strawberries and also apples instead. It might be better to use corn if you’re having kidney issues.  Avoid it if however you’ve high sugar. There’s a whole science of rules when it comes to picking out the vegetables and also you would need to learn them in order to come out with the best juicing recipes that’ll be perfect for one’s health and life-style.

A few just like wheatgrass can solve a number of medical conditions such as anemia. It can improve the blood and lower the risk of ulcers and colon cancer. Through taking them daily, one can observe significant results in one’s body.
Make sure to purchase quality juicers to make certain that you will get the very best from the juicing experience. The appropriate juice extractor can last for many years and would be able to supply much more juice. Additionally, you may also make use of this on your restaurant in order to keep healthy while earning money.

Try these green leafy vegetables juice recipes:

Spinach
Cucumber
Celery
Beets
Carrots

Set aside enough ingredients based on the number of people that you’ll serve be sure to wash the vegetables correctly in order to avoid pesticide sprays from getting consumed and having digestive problems.

One more of the excellent vegetables juice recipes:

Ingredients

4 pieces of tomatoes
One lemon
1 bell pepper
Celery

It is a really nutritious drink combined with positive benefits that will lead to removal of toxins within the body with the help of lemons. You could start consuming this before breakfast to be able to help the body get cleansing.

Juicing4you.com – this website will offer you the very best vegetable juice recipes for blender that you could never find somewhere else.

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Adding Protein To Your Diet

Protein is something that everyone must have in their diet to live and be the healthiest they can be. Necessary protein is the building block for the muscle tissue in our bodies.

When you’re thinking of meat you need to know which kind of fat content it includes. That’s the primary variation in the types of meats. As an example beef is among the most fattiest meats you may eat; this is true for red meats on the whole. A white meat commonly has less fat content.

While you’re thinking about beef and really want to treat yourself, you want to consider what varieties have the most fat. Ground beef typically includes a pretty high fat content and also so do some roasts as well. As an alternative to purchasing prepackaged cuts, ask the butcher if you’re not certain concerning the fat content of the cut of beef you want.

When you are buying ground beef take notice of the fat versus meat ratio. It’s going to have a number on the package that provides the fat content; the higher the number to start with, the less fat the meat has. Naturally the types with reduced fat will cost more but you will be getting more meat for your investment and will also be eating much healthier.

It is best to treat meat like everything else in your daily diet; it is acceptable if consumed in moderation. You can find very damaging issues of eating meat including colon cancer, obesity, high cholesterol levels, etc. You could want the protein but give some thought to these aspects before slicing into that steak.

It’s best to learn how much protein you require in what you eat. This can vary from person to person. If you’re focused on muscle development you must eat more protein than someone who just wants to preserve the muscle tone they already have. Do your homework online. You’ll find many nutrition sites that can recommend how much protein you need to eat daily. If you wish more personalized tips, you should get in touch with your physician.

The very best proteins you can have are nuts, beans, eggs, lean meats, etc. Eggs are another choice, they can be quite economical and have a lot of protein as well. Lean meats are great for a main course at dinner, although they probably are not as affordable as certain other options.

While you’re planning to get the best from your protein you need to eat them along with other healthy foods including whole grains , fruits, and vegetables. Just about any nutritious and reduced fat food is fine to have with protein. A diet that is balanced with vitamins, minerals, protein, and good fat is a building block for proper health.

Numerous kinds of beans, eggs, nuts, and soy are excellent resources for protein. There are so many distinct types of protein options you will not ever get bored. There are plenty of different dishes to try out, many which feature foods you probably won’t have tried before. Better still, a lot of these food options supply better amounts of protein than does meat.

Nutrition is the key component to be fit and healthy. Most of the public health concerns such as obesity, heart disease, and others can be traced to eating an unhealthy diet of poor food choices. Read more about nutrition and how it affects everything else when you visit Century21fitness.com

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Substituting Milk

Even people who aren't necessarily curious about a vegan diet are having a look at milk substitutes, as more people seem to be lactose-sensitive, or are trying to find a lower calorie option. Milk can easily be substituted in both cooking and in baking without changing the recipe, and it can be worth less calories. There are several options to select from, but I’m sure you will find the best solution for you.

Soy Milk

The original milk subsitute. I think soy milk has a bad rap nowadays and I am not sure if it’s because it did not taste good when it originally came out, or because people are just generally scared of things that are different. Soy milk comes in several variations, from original soy milk to vanilla and chocolate. I think original soy milk is sweet on its own, so I really do not understand why any person would like to drink vanilla. But I also just don’t like vanilla. Soy milk is more like skim milk than whole milk but just slightly sweet. Because of this I have always liked to put it in my coffee. It is a good idea for someone who wants something in their coffee without adding sweetener or plenty of calories.

Silk Soy Milk

Vanilla 100 cals, 45% of your daily calcium 6g protein
Chocolate 140 cals, 30% of your daily calcium 5g protein
Original 90 cals, 45% of your daily calcium 6g protein

Almond Milk

This is going to be biased, because I love almond milk. It also comes in a selection of flavors: original, unsweetened, vanilla, and chocolate. I drink unsweetened, but I just generally don’t like to drink anything sweet. I adore almond milk because it’s even lower in calories than soy milk, and has more calcium than regular milk. Like soy milk, it is light and tastes similar to skim milk. In reality the unsweetened variety is virtually identical to skim milk.

Silk Almond Milk

Original 60 cals. 45% of your daily calcium 1g protein
Vanilla 90 cals, 45% of your daily calcium 1g protein
Dark chocolate 120 cals, 45% of your daily calcium 1g protein
Unsweetened 30 cals, 45% of your daily calcium 1 g protein

Coconut Milk

I haven’t tasted coconut milk yet, but coconut looks to be pretty popular right now. I’ve had ice cream made with coconut milk, so I’d be willing to give it a taste. Anyway, here’s the data on coconut milk, for comparison sake.

Silk Coconut Milk

Original 80 cals, 45% of your daily calcium 1g protein
Vanilla 90 cals, 45% of your daily calcium 1g protein

Summary

The calorie, calcium and protein information I noted above are the same brand, so it should not be a shock that they all essentially offer an identical quantity of calcium. Soy milk obviously offers more protein and almond milk is low-calorie. In all, it really is about your personal preference.

Cathy Roosa is a vegan and makes a contribution to several websites.

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Healthy Eating Is Not As Difficult As You Might Think

Getting into the very best shape is a goal many individuals have. On the other hand, they are unsure about the best way to approach this objective. The one thing which you should apply is healthy eating and the elimination of any foods which are high in fat. If you take in a major amount of fat, this will start to show on your body very quickly.

If you are wishing to shed extra pounds, you will need to remove foods that are high in fat and begin putting much healthier options in their place. Taking in more fish and lean poultry such as chicken breasts instead of steak can be of great benefit to your overall health.

As opposed to consuming a number of snacks including chocolates and desserts, you really should give some thought to consuming much more fruit. Grapes can be a fantastic addition to just about any diet program simply because they will satisfy your sweet tooth without resulting in problems for your diet program. Any time you add additional fruit to your diet, you’ll be able to eat more often throughout the day and feel fuller.

The very best part about healthy eating is the fact that you don’t have to be without the foods you like. The idea of eating much better foods will be to allow the body to burn off extra fat. This can make it easier for you to keep in shape in a natural way. However, you will also see that it is possible for you to eat even more often as you shed weight.

There are many common myths with regards to eating the ideal way. You do not really have to experience pain for the objective of removing extra weight or achieving your health and fitness goals. However, you can actually achieve all the advantages associated with eating healthier foods simply by making small adjustments in your diet plan. When you have cravings for your favorites, you’ll be able to eat them in small helpings.

Something to keep in mind in relation to healthy eating is that you don’t need to feel like you are losing out on the foods you love. In the event you really enjoy chocolate, it is possible to simply cut down the frequency you consume this food. Additionally, having a reduced amount after the time comes is an excellent way for you to have the food you love without it causing problems. If you make modest improvements for the goal of eating better, you will discover that it is not difficult to shed weight. Grapes as opposed to snacks and nuts instead of junk are only a couple of tips concerning what you could change immediately. Get started working out and eating better. You will enhance your quality of life as well as feel better in the process.

Are you looking for information on a detox diet? Be sure to visit Flat Belly Health for information on flat belly programs.

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Protein Shakes’ Help

Protein Shake

Because of the rise of the number of people getting sick due to obesity, many people have been more health-conscious, losing weight through exercising and eating of healthy food. One of the most popular food or drink that people who are letting go of the extra pounds are into right now is the protein shake. The shake which is oftentimes used as a dietary supplement is mainly composed of ingredients such as protein, water, milk and fruit juice. Protein shakes come in many combinations of protein, carbohydrates, and fats. The product can also come in different flavors, preparations and packages such as tetra packs and cans.

Drinking protein shakes is very advantageous that many have become avid users of this product. Protein shakes are used by athletes who need nourishment right after their workouts. The protein shake not only benefits athletes but also ordinary persons because they can be used as protein supplement. Protein shakes can also function as meal substitute when you’re in a rush. What’s great about the protein shake is it is better than any carbohydrate-filled snack. Another effect of protein shake intake is that it facilitates in healing the muscles and body if they’ve undergone much stress and strain due to exercise. People who drink and party a lot can also benefit from protein shakes. This is due to the fact that protein shakes can cure excruciating headaches and stomach problems brought about by too much alcohol

Due to the many advantages of protein shake drinking, a number of companies have been manufacturing the product. Here are some useful points to remember when choosing the best tasting protein shake. One of the things you need to remember is that you should buy the one that has great value. Value is synonymous to the definition that the product is able to deliver according to its price. Protein shakes come in a wide range of prices because different brands have different price tags. Another thing to take into account is the product’s quality. Protein shakes that are excellent are more expensive but are better to drink compared to the low class shakes.

Products that are not-that-excellent can sadly bring about stomach problems. Other protein shakes can also be really bad to the palate and are even difficult to prepare. This is the reason why checking if the shake can be digested by your tummy is part of your considerations. It would just be a colossal squandering of energy and money if you wouldn’t be able to digest the protein shake. Also, you have to take into account ease of preparation. It would be a dream come true for you to be able to take the shake at their own chosen time and place. Last but not the least; you need to make sure that the product delivers real results.

You can actually just create your protein shake at home to save you the hassle from having to choose from tons of brands. The process is just very simple. First, you just put 1 cup of ice cubes or frozen fruit, and 1 cup of milk into a blender. The next ingredient that is placed in the blender is the whey protein and 1 tablespoon of peanut butter or 1/2 cup of soft tofu. The last ingredient you add is ½ cup of yogurt to make a creamier shake. Blending the all the ingredients is what you do now, and after that you already have the world famous protein shake. For more information about the advantages of protein shakes intake please go here.

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What’s Quinoa?

On the list of unusual things that only your health-nut buddies eat, is Quinoa. Voiced, keen-WAH, this small nutritional giant has become increasingly well-liked in the United States. Once cooked, quinoa has a light, fluffy texture and has a mild, slightly nutty flavour that can be employed as a substitute for foods like couscous or rice. Quinoa is a great source of nutrition, and a delicious addition to any meal.

Cooking instructions

Quinoa is cooked very similarly to rice. 2 cups of water are added to 1 cup of quinoa, it is brought to a boil and then let to cook for about 10-15 minutes. It may also easily be prepared in a rice cooker the same way you would prepare rice.

Calorific value

Quinoa has about eight grams of protein per serving, and is a reliable source of nutritional fiber making it a good choice for someone that may be trying to lose weight, and obviously just eat healthier. It’s also a dependable source of calcium, and is gluten free.

Recipes

I love to make quinoa in a cold salad, or in stuffed peppers. My favorite cold salad is a mix of quinoa, wheat berries, soy beans, sliced carrots, bell peppers and whateveany other veggies I could have in the kitchen with a mandarin dressing. You can change the proportions however you want, but I typically cook 1 cup of each grain, and add about 1 cup of each vegetable. The dressing I use is a mandarine ginger dressing, and I add a dash of lemon to lighten it up more.

When stuffing peppers I cook the quinoa in vegetable broth (one can) and some canned cubed tomatoes (about half of a can), and add some black beans as well (again about 1/2 a can). I then add whatever spices I need when the quinoa is cooked through, then I put the mix inside my peppers.

Cathy Roosa is a vegan and writes for 1 or 2 blogs.

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