Tag Archives: Diet food

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!

www.bettiblue.com

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Light Veggie Quiche

11 Feb
The following recipe uses all of these techniques and weighs in at around 300 calories a slice with14 grams of fat and only 4 grams of saturated fat. It also provides around 20 grams of high quality protein and almost 7 grams of fiber. That’s pretty healthy for a quiche.
Beware Restaurant Quiche: When some people see the word “broccoli” or “vegetable” in a menu item, they often get the false impression that the dish is healthy. With vegetable quiche dishes, nothing could be further from the truth. That’s because most quiche dishes made in a restaurant are prepared with butter, heavy cream, full fat cheeses and lots of eggs. And that’s just the filling! The crust is generally made from refined white flour and butter or lard. It wouldn’t be hard for a slice of restaurant quiche to be over 600 calories and contain 40 to 50 grams of fat.

How To Lighten Up A Veggie Quiche
First, the Base

I used brown rice and an egg white. The resulting crust had half the calories and 1/16th the fat of the ready-made whole wheat crust.
Second, the Dairy

You can lower the calories and saturated fat and still get a very nice consistency by using reduced or low fat cheese instead of full fat cheese. In this recipe I use low fat cottage cheese and reduced fat swiss or cheddar. You can also replace cream with soy milk or fat free evaporated milk. To further reduce the calories and cholesterol, you can replace one of the eggs with 2 egg whites. The flavor created by adding a few tablespoons of high quality parmesan on top will give the impression that all of the dairy ingredients are rich and decadent and no one will realize that you’ve made these healthy substitutions.
Third, the Vegetables

There is no need to fry the vegetables in loads of butter. Steam the broccoli and lightly sauté the onions, peppers and mushrooms in a few teaspoons of olive oil.

3 Veggie Quiche in a Brown Rice Base
[serves 8]
For the base
2 cups cooked brown rice
1 large egg white
pinch of salt and pepper
For the filling
2 cups broccoli florets
2 teaspoons olive oil
1/2 cup red onion, thinly sliced
1 cup red pepper, thinly sliced
1 cup mushrooms
2 large organic, cage free eggs
2 large organic, cage free egg whites
1/2 cup unsweetened soy milk or fat free evaporated milk
1/2 cup low fat organic cottage cheese
1/4 cup reduced fat Swiss or Cheddar cheese, shredded
1/2 teaspoon sea salt
1/8 to 1/4 teaspoon black pepper
1/2 teaspoon fresh thyme (or 1/4 teaspoon dried)
2 tablespoons fresh parsley (or 1 tablespoon dried)

A brown ricebase is easy to make and is low in calories and fat.
Sprinkle with 2 tablespoons of shredded parmesan and bake.

After baking 45 minutes at 375 degrees, let sit for 10-15 minutes.


Preheat oven to 400 degrees F. Combine cooked brown rice, egg white, and a pinch of salt and pepper in a small bowl. Lightly grease a 9 inch pie pan. Press the rice mixture into the bottom of the pie pan and up the sides. Bake for 8 to 9 minutes until it “sets”. Remove from oven. LOWER THE OVEN TO 375 degrees.
Steam the broccoli until fork tender and separate into small pieces. Remove from heat and let cool. Sauté the onion, bell pepper and shitake mushrooms until they soften, about 8 to 10 minutes. Remove from heat and let cool. Place the eggs and egg whites in a mixing bowl and lightly beat. Add the milk, cottage cheese, shredded swiss or cheddar cheese, salt, pepper, thyme and parsley and mix thoroughly. Add the cooled broccoli and sautéed vegetables and mix well. Pour mixture into the baked rice crust and top with parmesan cheese. Bake at 375 degrees for 45 minutes or until you can gently shake the quiche and it doesn’t wiggle. Remove from oven and let sit for 10 to 15 minutes before serving.

Per serving: 304.1 calories, 13.9 g fat, 4 g saturated fat, 119 mg cholesterol, 19.8 g protein, 33.2 g carbohydrates and 6.6 g of fiber.

Prevent Temptations and Lose your Weight

1 Feb

Millions of people hope to lose weight. Only a few actually prepare for it. They treat it like a treasure hunt, setting off on a quest and hoping it going to all work out. No wonder the dieting failure rate hovers near 95%.

Any time you reached a meaningful goal, it was because you were ready for it. It didn’t just happen or fall in your lap. If it did, that’s more good fortune than goal achievement. The difference between hoping something will happen and making it happen is preparation from motivation. Not too many people lose weight through luck or good fortune, so you’ll probably have to rely on planning, controlling your habits and right environment.

How do you create an environment that’s more help than hurt?

Have you ever found yourself in front of an open fridge and didn’t know how the heck you got there? Ever looked down and saw your hand in a bag of chips and wondered why? Ever had your lunch break roll around and realized you had absolutely no idea what you were going to eat?

These are all perfect and common examples of not eating on purpose. It sounds like a basic habit, but it’s rarely a habit that people truly follow. Not paying attention to your eating, or eating for the wrong reasons, can sabotage momentum, leave you confused, and ruin any progress you’ve made on the scale. The really frustrating part is that you may not even know you’re doing it.

Emotional eating is a problem for a lot of people. Mindless eating may actually be worse. Most people eat often when they’re bored. Only small number of people eat most often at the more appropriate time: when they’re hungry.

We’re surrounded by eat-for-tainment options, where eating becomes a leisure activity. Weddings, themed restaurants, dinner theaters, ceremonies, receptions, reunions, parties, wherever there’s food, there’s fun. It’s easy to see why aimless eating is so common it’s something to do.

It’s time to wake up from being a food zombie. Take control of your eating habits. Here are some tactics you can use to adopt this habit:

Prevent Temptations
Start in the kitchen. Begin replacing unhealthy foods with healthier alternatives. Do a full kitchen healthy inspection. Setting up shop now will keep you from giving in to temptation later.
Take lunch and healthy snacks to work. When the munchies come calling, you won’t need to run to buy chocolate bar.
Eat a snack before leaving to eat out. You’ll be less hungry and less apt to order a fatty appetizer.
Keep raisins, carrot sticks, nut bars, and other healthy snacks within arms reach wherever you are.

Stop skipping meals
A regular eating routine keeps you balanced and helps you digest food more efficiently. Plus it helps eliminate the starve-starve-starve-binge cycle many dieters suffer throughout the day.
Eat breakfast. A growling stomach is just asking for snacking trouble.

Eat only when hungry
Not when you’re bored, sad, nervous, angry, upset or stressed. If you’re at a party with an appetizer buffet, socialize on the other side of the room, so you don’t habitually graze while talking. Listen to your body, not your mind or emotions.

Cut back on late night snacking
Prime time for television is also prime time for calorie-heavy comfort foods. Snacking at night is often another example of eating to relax or as something to do.

Have a purposeful eating environment
This is especially important at home. Choose a regular time and place for your meals. Cut out distractions, take a little extra time preparing and pay attention to your meal. Don’t eat over the counter, while watching TV or while on the phone.
By paying more attention to what and how you’re eating, you’ll not only have more control over what goes in your mouth, but you’ll also notice how often you previously ate and didn’t even realize it. The best part is that you’ll naturally start to make better choices.

Liquid Tuna FusemeALL Salad

21 Jan

I know this really does not sound like it would taste good but it is amazing!!!!!!!

This is a full meal in the liquid form
10 Minutes to Prepare and Cook


Ingredients
Leaf Spinach – 2 leaf
Grapes-1 cup
Tuna in Spring Water – one serving, 3oz
Soy or Low Fat Milk- 2 cups
Carrots -2
V8 V.Fusion Juice-8oz

Directions
Measure all the ingredients and throw them in a blender.  I like  it chilled
so if I didn’t have time to make it in advance and let sit in  the fridge I
will throw in a couple ice cubes.

Nutritional Info
Servings Per Recipe: 1

Amount Per Serving

  • Calories: 409.0
  • Total Fat: 11.7 g
  • Cholesterol: 25.0 mg
  • Sodium: 543.0 mg
  • Total Carbs: 83.0 g
  • Dietary Fiber: 9.6 g
  • Protein: 35.2 g

 

The Stone Age Diet Natural Food Diet for Fat Loss.

4 Jan

I would overlook stone age diet with high raw food diet – very similar in concept –  where key word is NATURAL!

The “paleolithic,” “Stone Age ” “cave man ” and raw food diets have been around for a while. You may be wondering if the paleo diet is a fad diet or if it has real value. There are many sites on the search engines where people claim to have lost weight using this program. The truth about the paleo diet is it is mostly a low carb diet with some more healthy food groups thrown in. The paleo diet is very healthy because it is based on what our healthy ancestors consumed.

In general,  I think they are right on point, and will benefit your health and definitely your fat loss efforts.

  • A “Stone Age Diet” or “cave man” diet is actually very similar to the bodybuilding diets and this is most definitely a great way get very lean, very fast. On  physique competition diets (bodybuilding, fitness, figure, etc), you leave the  lean proteins, lean meats, nuts and seeds, the green veggies (fibrous carbs), and some fruit in the diet, while reducing or removing ALL processed foods and  SOME of the grains and starches.
  • The consumption of a Raw, or high raw, diet is an emerging trend that seems to be flourishing as people catch on to the many perceived benefits of this style of eating. Why are raw foods so good for us? For the most part, it is because they are completely unprocessed, intact, and nutritionally undiluted. Cooking and processing can damage and transform foods to varying degrees and sometimes this can render food nutrition less or even downright dangerous. That being said, you do not need to adopt a 100% raw diet to reap the many benefits of unadulterated plant foods. All you need to do is figure out what raw foods you really enjoy and believe will enhance your health and fitness results the most and then eat as many of them as you would like. After that, you should learn to differentiate between extremely harmful forms of cooking and those that are virtually benign.

When it comes to maximum fat loss, the removal or reduction of  grains and calorie dense starchy carbs in favor of lean protein and raw or semi-raw veggies will definitely help speed the fat loss process – even if that’s only because it  reduces caloric density of the food intake, although there are other reasons.

So is the Paleo diet worth it? Absolutely. If you don’t like to diet generally, the paleo diet is a very easy diet to do. You eat meats and other items humans love to eat. It is also important to use smaller portions and also exercise like any healthy diet. What about raw diet? Eat only fresh food you or your taste buds enjoy, maybe sashimi or blended berry smoothie.

Lean protein (fish and meat) + good fats & raw nuts + lots of  green veggies + fresh fruit & berries = a LEAN BODY AND SUPERABS!

And that  basically what the “paleolithic”  or raw diets recommend, because the principle there is to eat like our  “stone age” ancestors did – before there was McDonalds, Coca Cola and other junk food.

Paleolithic nutrition is based on the premise that modern humans are genetically adapted to the diet of their Paleolithic ancestors and that human genetics have scarcely changed since the dawn of agriculture, and therefore that an ideal diet for human health and well-being is one that resembles this ancestral diet.
Forty thousand years ago, you had to eat nature-made food. There was no food in cans, boxes or packages was there? The packaging was peel, a skin or a shell!
There were no TV dinners.   There was no drive in fast food. There were no convenience stores.
There   was no corn syrup. There was no white sugar. There were no hydrogenated oils. No   chemicals. No preservatives. No artificial anything.
There was only what  could be hunted and gathered: Meat, fish, nuts, seeds, plants, vegetables, fruits. And cooking methods was simple and safe.
Apart from restrictions I am not agree with like some of stone age diet being too strict with  their “Absolutely no grains or starch allowed,” and raw food diet is good in moderation,  is a lot anyone can learn  from the “paleolithic” and raw eating concept.
“What were we eating tens of thousands  of years ago?” ; “What are we genetically and environmentally predisposed to eat?”
“What has gone wrong with the modern day diet that has led to so much disease and obesity which didn’t exist thousands of years ago?”
I  believe that too many people get caught up in low fats or low carbs or whatever;   the trend of the month is, but the real source of our problem is neither fat nor carbs, it is an excess of processed, refined man-made food! (combined with a serious shortage of exercise)
If you already study and understand the concept of  eating according to your personal goals and your unique body/metabolic type first, then I believe you will get even more benefit from the further study of   the “paleo – raw “eating concept, as you will be informed and flexible enough to adapt  it to your personal situation.
ANY good nutrition program – for health or for fat loss – is going to be focused on natural foods and it will teach you how  to get the processed food OUT .

 

The Best Muscle Supplements of 2010…

2 Jan

MuscleRatings.org is an independent consumer resource designed to help you compare the many popular muscle-augmentation products and discover which are actually worth your money.

http://www.muscleratings.org/


Xmas is the best time to get fit

16 Dec

Most people wait until New Year’s to put any concerted effort into improving their body and their health. You may be now starting to realize that THIS is the best time of the year to make a decision, set some goals and commit to achieving them.
Most people set a “goal” to get in worse shape over the holidays. It’s not consciously set, of course, as few people would intentionally set out to get fatter. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?

What would happen if you decided that you could set a goal to enjoy the holidays and all it has to offer while getting in better shape at the same time?
And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health?
Here’s what would happen: You’d get in better shape!

6 tips to help you avoid the Holiday FAT:

15 Dec

This time of year can get pretty hectic.
Buying presents for people, getting caught up at work so you can take a much needed vacation, and getting ready for travel plans or having
visitors.  And the downside?  Packing on a few un-needed kilogramms of fat chowing down on Xmas pudding and cocktail shakes.

..Top 5 simple tips to help you avoid the Holiday Bulge:

1.  Fill Up On Fiber:
I’m not taking about drinking a glass of Metamucil here! No sire. When you fill your plate grab a few extra scoops of fruits and vegetables. They will fill you up a bit and stop you from eating too much of the good stuff.
2.  Drink More Water:
We all know this one already right?  But how many of us actually do it. I was supposed to drink a 2 liters of water today and so far I’m short. Add a few extra glasses of water per day and you won’t be as hungry for snacks.  Water is good at tricking your brain into thinking it’s full.
3.  Pre-Eat:
What the heck is pre-eating?  I do this sometimes.  If I know I’m going to a party and I’m not sure what they are serving or I’m not sure if I can wait until dinner is served I’ll drink a protein shake before going to the party. This way you eat less at dinner and you know you at least got something semi-healthy in you before you cheat.
4.  Avoid The Snack Table:
At the next party you go to be sure to avoid the seat that is right next to all the food.  You’ll just be tempted to keep picking away.  If you want food you’ll have to actually get up and go get it. Much harder then just reaching over.
5.  Change Your Training:
Here’s the bottom line. Unless you are totally obsessed with training your schedule is probably going to be pretty busy this December.
You’ll likely miss a few workouts and but not necessarily gain a few kilograms.
6. Change negative to positive!
Change the tables and the way you thinking. Use this holiday time not to gain weight but loose weight. Or gain extra muscles. 

And last.  It’s not the end of the world. Enjoy your holiday. Spend time with your family and friends. In fact why not take a break from the heavy lifting for a few weeks to give your joints and body a break.  It would actually be a perfect time to start some fat burning workouts.

No One will ever gain Muscle without food.

13 Dec

For so many people, the only real ‘weight problem’ is about losing it. If you have trouble gaining weight, you’re
shrugged off as another fussy eater.

You’re so lucky!’ They’ll tell you patronizingly. ‘All you have to do is eat!’

The truth is, no one will ever gain muscle without food. Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off.

Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types
of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.

The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutrition less calories. These foods promote accelerated fat storage, and do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.

To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal
size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable
food absorption and utilization of nutrients. Eat six meals each day, evenly spaced out at three-hour intervals. The goal is to provide my body with constant nourishment throughout the day.

You don’t have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese,  eggs, beef, poultry, and fish.

High Protein Foods

Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate

High Carbohydrate Food

Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice
Rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)

Healthy Fats

Olive oil
Sunflower oil
Flax Seed oil
Walnuts
Avocados

Here’s A Sample Mass Diet

It provides 2,440 calories, 234g of protein, 182g of carbs
and 81g of fat:

8am-Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11am – Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat

2pm – Meal 3
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat

5pm — Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat

8pm – Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11pm – Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g
of protein, 56g of carbs, 6g of fat

Eating the right amount of foods consistently will force your body to grow beyond what you may think possible.

The Zone Diet

11 Dec

In 1995 Barry Sears wrote The Zone, at the time a new way of looking at the proper daily balance of nutrients to improve one’s health.  It includes the simple formula of 40-30-30.  If one receives 40% of each meal’s calories from carbs, 30% from protein and 30% from fat, one can balance one’s hormonal and insulin levels, lose weight permanently, prevent disease, improve physical performance, and enhance mental abilities. Today there are many worldwide using the Zone method to achieve optimum health and lifespan.  Here at FusemeAll Meals all of the recipes available to reader are Zone balanced in addition to being made from fresh unprocessed foods.

The Zone Diet Explained

Diet is not a dirty word.

It comes from the Greek root meaning “way of life”. This is what the Zone Diet is. It’s a way of life to help control gene expression to give you the longer and better life we all aspire to.

The Zone Diet gives you the power to turn some genes on and turn other genes off. As a result, you feel your energy soar, watch your waistline shrink, and say goodbye to hunger. In the Zone you are now taking wellness into your own hands.

Any diet that uses the word high or low to describe it is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use the word moderate to describe it. That’s what the Zone Diet is.

It’s moderate in:

Low-fat protein

• Low glycemic-load carbs(mostly fruits and vegetables)

• Heart-healthy monounsaturated fats

The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates (the Zone 1-2-3 Method™). These ratios represent the newest dietary recommendations from the Joslin Diabetes Research Center at Harvard  Medical  School for the treatment of obesity and type 2 diabetes.

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the diet – insulin, glucagon and eicosanoids.

Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation.

Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.

Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.

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