Tag Archives: fusemeall

15 Lifestyle Weight Loss, Health And Fitness Tips

3 Jul

1. In the beginning, your fitness plan should not be overly aggressive.
One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) and one day stretching ( yoga or Pilates) is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.
You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress. It’s crucial to have a “baseline” before you begin, so you can measure success. Your health club or personal trainer can give you a complete fitness analysis that will aid you or your trainer in developing a personalized fitness program which addresses your particular needs. Having goals, particularly short-term goals, allows you to track your progress and keep you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.” Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional.

2. If your goal is fat-loss, then your cardiovascular exercise should be interval intensity.
Your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relying on glucose metabolism. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

3. Always, always, always stretch.
Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper execution and timing of your stretches.

4. Set exercise appointments with yourself  and remember the benefits of exercise. Enjoy yourself.
Use your day-timer to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up!

The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don’t fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the proces

5. Exercise correctly.
So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions. It’s completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that’s what you want, right? Results!
Never, ever do a traditional sit-up.
Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors – which defeats the purpose. There is so much misinformation about how to strengthen, tone and firm the midsection, it’s almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain.

Don’t waste your time working small muscles with isolated movements.
If you don’t enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It’s generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press, and the best back exercise is the seated row. All of these are compound movements, which means they incorporate multiple muscle groups.

6. Deep-fried food and alcohol has no nutritional value – none!
Almost every food, whether it’s steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat and calories, and they contain almost zero nutritional value. If you’re trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. That stuff is scary. Alcohol is a same.
I’m not advocating the high protein, high saturated fat diet that you hear so much about (frankly, it’s dangerous). But I am advocating minimizing your intake of bread, pasta, rice, potato and of course, all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely.

7. Never, ever skip breakfast.
If you want to maximize your fitness results or fat-loss efforts, you’ve got to eat breakfast. Even if you don’t exercise at all – breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal drink from my FusemeAll diet menu with a little honey and banana and added protein . Or try scrambled egg whites with turkey sausage.

8. Eat fat to lose fat.
Healthy fats are necessary to your body for a bunch of reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. The singular distinction you must be aware of is the difference between healthy “good” fats, and dangerous “bad” fats. Good fats are monounsaturated fats like olive, peanut and canola oil, avocados, all natural peanut butter and nuts; and omega-3 fats like salmon and mackerel and soy-based foods. Bad fats are saturated fats, partially hydrogenated fats (killers!), and trans fats. Your personal trainer can provide you with a simple diet program that will complement your exercise to help you live longer, feel better and boost your immune system. The bottom line is that your body needs good fats – and will revolt if you attempt to abstain from them – and absolutely does not need bad fats.

9. Drink plenty of fresh, clean water.
Yes, I know that you’ve heard this over and over again. But there’s a reason for that – it’s the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn’t flow properly and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here’s a good rule of thumb: if you’re urine is a dark yellow and/or has a strong odor, you’re not drinking enough water. Drink up!

10. Eat small meals regularly throughout the day.
Fasting or overly restrictive diets will enable you to lose weight – in the short run. Because the weight you lose is primarily water weight and lean muscle mass. But in the long-run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least  two healthy snacks. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it’s counter-intuitive, but it’s the gospel truth!

I realize that starting (or re-starting) a productive and effective health and fitness program is not easy. .

If you’re sick, you go to the doctor. If you’ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You’re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don’t know exactly, but I encourage you to make the investment in yourself – in your quality of life – by hiring a qualified professional to educate you and help you get started…

…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as 30 days, your whole life will change for the better.

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Oatmeal Protein Shake- Liquid FuseMEALL Diet (100 Calories)

4 Mar

This is for people who can not afford liquid diets shakes, and want to make them from scratch at home.

4 Minutes to Prepare and Cook

Ingredients

    Quaker Oats’s quick oats 1/8 cup
    Fresh spinach leaf, 1 cup
    Body Fortress Whey protein, which is about half of one scoop
    One bottle of fresh water, 8oz
    Ice if needed.

Directions

In your blender, put in half of one scoop of body fortress whey protein for a high protein meal shake. Add one cup of fresh non cooked spinach for vitamins and minerals. Also add 1/8 cup of oatmeal for complex carbohydrates like fiber. All these ingredients are equal to about a balanced nutritional meal of Protein 50%, Carbs 30% and fats 20%. Add water, fresh water of course, 8oz. Add ice for a more thicker drink. For no ice, blend it all for about a good 30 seconds. With ice blend for 1-2 minutes or until your satisfied.Number of Servings: 1 

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 96.4
  • Total Fat: 1.7 g
  • Cholesterol: 20.0 mg
  • Sodium: 26.1 mg
  • Total Carbs: 9.0 g
  • Dietary Fiber: 1.7 g
  • Protein: 12.5 g

HomeMade Protein Bars

28 Feb

Many of us were raised surrounded by unhealthy meals and eating patterns. Eating highly processed empty calorie foods will cause your body to always be hungry because it is trying to get the nutrients it needs. Eating a high-quality protein bars as  a source will increase the Thermogenic effect of the food and keep your metabolism revved up. It is an important part of a low-fat diet. To build muscle you need enough protein and carbohydrate in your diet, and you need to use your muscles in strength training and exercise. After resistance training, carbohydrate and protein can help build muscle, but excess protein will simply be used as an energy source. Nutrition bars are perfect for a clean eating nutrition plan.

However, most commercially sold protein bars, cereal bars, and energy bars are little more than glorified candy bars that are loaded with empty carbs, high-fructose corn syrup, and overly processed ingredients. They are SO outrageously expensive. On top of that, some protein bars are so hard to chew that I practically pull out my teeth trying to take a bite out of one. Finally, I said enough is enough and I set out to formulate my own protein bar.

I wanted a bar that was high in protein, had a good amount of fiber, was not overly sweet nor carby, and had heart-healthy fats. I wanted to make a bar made with wholesome ingredients that I could pronounce that would not leave me feeling guilty about eating later on. I also wanted a bar that would keep me full and not leave me feeling deprived like many store-bought bars do. Most of all, I wanted the bar to TASTE GOOD and not taste like I’ve just taken a bite out of the business section of the telephone book. Is this too much to ask for a meal-replacement bar?

These bars are very high in protein and will keep you full for hours. The fiber will keep your blood sugar from spiking too fast. Every ingredient in these bars have health value – even the cinnamon and salt. Yes, salt. Salt, after all, is a nutrient and is only bad when it is over-consumed. I actually feel like I’m being HEALTHY when I eat one of these great-tasting bars. I never miss fast food when I make these babies. They also make great snacks when you’re in the mood for something a little sweet.

These bars are not baked and can be thrown together in less than 10 minutes. You can prepare them the night before so the family can grab them as they’re heading out the door in the morning. You could eat one on the way to work while listening to a CD of Cher’s greatest hits or while riding the bus next to some guy with a mohawk, pierced lips, and tattooed eyeliner. They are so easy to make. I store them in the fridge for those times I need a quick meal or a healthy snack. Give these bars a try and see how you like them. I hope you like them as much as I do. Trust me – healthy eating never tasted so good! Enjoy – and happy barring!

10 min HOME made Protein Bar

3/4 c old-fashioned oats
½ c oat flour
1/2 tsp table salt
1 1/2 tsp cinnamon
2 scoops vanilla protein powder
1/2 c non-fat dry milk
2 TBSP flaxseeds, finely ground
2 TBSP sunflower seeds
1/3 c peanut butter (natural peanut butter works great!)
2 tsp vanilla
1/4 c water
1/4 c honey or to taste
1/2 c nuts (as pictured, I used almonds, pistachios, and cashews)
1/2 c dried fruit (as pictured, I used dried cherries, dried cranberries, and dried apricots)

Line an 8×8″ dish with foil leaving a few inches of extra foil extending over edges of the dish. You will use this extra foil to grab onto when you remove the bars from the dish later on. Very lightly spray the foil with cooking spray.

In a medium bowl, combine the oats, oat flour, salt, cinnamon, protein powder, dry milk powder, and seeds. In a small bowl, whisk together the peanut butter, vanilla, water, and honey. Microwave for about 45 seconds. Whisk then combine the liquid ingredients with the dry ingredients and stir to combine. The mixture will be quite thick. Add the nuts and dried fruit and stir to combine. Roughly spread the mixture into the foil-lined dish. Place a piece of plastic wrap directly on top of the “dough” and compress the mixture evenly in the dish. Leave the plastic wrap on and place in the fridge for an hour or until firm. After an hour, remove and discard the plastic wrap. Use the foil to lift the mixture out of the dish. Slide the mixture off of the foil and cut the block into 8 bars. Place the bars in a sealable container. Since this mixture contains no preservatives, I recommend keeping them refrigerated.

You will find more recipes for you to make your very own homemade protein bars. You can also change the recipes a little the best suits your diet and taste requirements. Oatmeal protein bars below prepared by baking. The popular oatmeal protein bar is an American recipe. For more tasty food, mix the protein powder with brownie mix, cookie mix for a more bulked up experience.

American Protein Bar – prepared by baking

This is one more recipe for homemade protein bars that I love.

Ingredients :

3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
1/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Preheat over to 325 and spray a baking sheet or 9×12 baking dish with non-stick spray. The 9×12 baking dish will yeild thicker bars.
Mix oats, powdered milk, and protein powder in bowl and blend well.
In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.
Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.
Spread batter onto pan and bake until edges are crisp and browned.
Cut into 10 bars and store in airtight container or freeze.

Nutritional Information Per Bar:
Calories-157
Carbs-23g
Protein-15g
Fat-.5g
Fiber-4g

Peanut Protein Bar – prepared by baking

Ingredients:
*10 tbsp. natural peanut butter
*5 egg whites
*5 scoops whey protein
*2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
*1/2 cup soy milk

Directions:

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.

Smooth the thick mixture into a 13×9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts:
Calories: 220
Protein: 20g
Fat: 10g
Carbohydrates: 15g

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.

RAW NUT Cake: desert for energy and FAST metabolism.

4 Feb

This is CAKE NUT dessert that is seriously hard to mess up making and using in your diet. MADE FROM NUTS (Protein/vitamin E/Fiber) and BERRIES ( vitamin C/ antioxidants).

Not as in an eat-for-breakfast-everyday kind of way unless you in the heavy training, but to replace your animal-fat heavy, sugar-laden, digestion-halting deserts? Absolutely.
This NUTcake is raw, meaning that all the powerful vitamins, minerals, and enzymes present in the whole foods you use to make the cake remain in tact. Instead of an atom bomb of empty calories in your belly, you actually have a handful of fruit, nuts, and raw honey swimming around, and your taste buds are none the wiser.

See what value you will get in your desert:

NUTS: While nuts were once thought of as a dieter’s high-fat nightmare, they are now viewed as a healthy component of any diet.
Regardless of the type, all nuts provide the following beneficial nutrients:

Protein Power– Nuts are one of the best plant sources of protein and can be a great substitute for some of the animal protein in ones diet.
The Favorable Fats– Although nuts are high in fat, the majority of the fat is healthy mono- and polyunsaturated fat. Unsaturated fats lower “bad” LDL-cholesterol levels and reduce the risk of heart disease. Another benefit of nuts is that they naturally don’t contain any cholesterol.
Vitamin E Vitality– Most nuts are high in vitamin E, which is an antioxidant that may help prevent LDL cholesterol from oxidizing. LDL oxidation causes cholesterol to adhere to artery walls and block blood flow. Nuts have more vitamin E than any other food (except for oils).
Fiber-
All nuts contain fiber, which can help lower your cholesterol (soluble fiber) and keep you regular (insoluble fiber). Fiber also makes you feel full (aiding in weight loss).

The Skinny on COCONUT FAT
To clear things up, coconut oil does contain saturated fat, but lucky for us, it comes in the form of medium-chain triglycerides (or MCTs). This type of fat differs from the types of fat we normally consume from both plant and animal sources, which are long-chain triglycerides (or LCTs). Without getting too technical, MCTs are easily digested, absorbed, and utilized in the body because their molecules are smaller than those from LCTs. This means that unlike other fats, they require less energy and fewer enzymes to break them down for digestion. They are an excellent choice of fat for active people and athletes as MCTs digest immediately to produce energy and stimulate metabolism.

DATES : Dates are among the most ancient of fruits, growing along the Nile as early as the 5th century B.C. Perhaps the Egyptians knew dates’ sweetness hit a bounty of nutrients. Dates are nuggets of nutrition that satisfy a sweet tooth, making them ideal snacks to stave off hunger. True, dates provide more calories than most fruits, but they make a great substitute for processed sweets, like candy, to help you stick to your weight-loss routine.Loaded with fiber -both soluble and insoluble – dates are able to fill you up and keep your bowel habits regular. They are an excellent source of potassium and provide numerous other important vitamins and minerals – quite a powerhouse packed in a tiny, portable package.


Ingredients:
Crust:
1/2 cup raw almonds (pecan or walnuts )
1/2 cup soft dates
¼ tsp. sea salt

Filling:
1 ½ cups raw cashews, soaked for at least 5 hours, overnight is best
juice of 2 lemons
the seeds of 1 whole vanilla bean (or 1 tsp. alcohol-free vanilla extract)
1/3 cup raw coconut oil, melted
1/4 cup raw honey (solid or liquid.)
1 cup raspberries (thaw completely if using frozen)

For  your Super Nut CAKE: You need a pretty powerful machine to pulverize the cashews, even after they’ve been soaking overnight.  I think a good blender with various speeds and settings would do the trick – jack it up to maximum power and see what happens. Regardless, the filling is delectable, even if not velvety soft.

Directions:
1. Place nuts and dates in a food processor with sea salt and pulse to chop until they are to your desired fineness (process a finer crust longer than a chunky one). Test the crust by spooning out a small amount of mixture and rolling it in your hands. If the ingredients hold together, your crust is perfect. Scoop out crust mixture in a 9” spring-form pan (if you don’t have a spring-form pan, use a pie plate lined with saran wrap), and press firmly, making sure that the edges are well packed and that the base is relatively even throughout. Rinse food processor well.
2. Warm coconut oil and honey in a small saucepan on low heat until liquid. Whisk to combine.
3. In the most powerful food processor / blender you own (you decide which one has the most torque) place all filling ingredients (except raspberries) and blend on high until very smooth (this make take a couple minutes so be patient).
4. Pour about 2/3 (just eyeball it, you can’t make a mistake!) of the mixture out onto the crust and smooth with a spatula. Add the raspberries to the remaining filling and blend on high until smooth. Pour onto the first layer of filling. Place in freezer until solid.
5. To serve, remove from freezer 30 minutes prior to eating. Run a smooth, sharp knife under hot water and cut into slices. Serve on its own, or with fresh fruit. Store leftovers in the freezer (what leftovers?).

The good thing about this dessert, besides its short ingredient list, is its versatility. Please don’t let that stop you from experimenting! If you like blueberries, use ‘em. If you’re a chocolate lover, throw in a few heaping tablespoons of raw cacao . How about trying something more exotic like mango and goji berries? Just remember to use the lemon juice with whatever flavor you decide on – it’s crucial to have the extra liquid for blending, and it gives that tangy  taste.


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Bodybuilding diet tips

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

 

Portion Control tips:

18 Jan

Do you ever feel obligated to finish everything on your plate, even if you’re not hungry? Formed with good intentions, this concept can cause more harm than good in this time of absurd portions.  Half of us eat everything on their plates, regardless of size. Problem is, a typical dinner plate holds three serving of spaghetti, not just one. Want to cut calories?  A better strategy is to find ways to put less on your plate to begin with.

One of the most important steps in weight loss (and keeping it off) begins in the kitchen or eating out places.  The easiest way is to greatly reduce the portion size of meals.


Here are a few tips for controlling your portion sizes. All these options can help you to safe weight and the most important is control the weight.

* Use smaller plates and bowls. There’s a proven link between the perceived size of food and appetite.

* Serve dinner by the plate, rather than family style (serving dishes on the table), you’ll be less tempted to load up on second servings if they’re not right in front of you.

* Use blended food.

* Order an appetizer as an entree. Remember to stay away from fried foods though.

* Order from the lunch menu at dinnertime.

*Leftovers are okay. Ask the server to wrap up half your meal before bringing it out.

* Order smaller sizes such as a half-order of pasta or a “petite” cut of meat. Even so, portions may still be hefty. It’s not unusual for a “smaller” portion of meat to be an 8-ounce serving.

* Pay attention to what you’re eating. You’ll eat more if you’re mindlessly grazing or staring at the TV.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Learn to read food labels, but be careful. Serving sizes can be misleading (for example, a can of cola is technically two servings.)

* If you eat at a restaurant, ask for a container and take half of your meal home, or split your meal with your dining partner.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Eat low-calorie foods first. Start your meal with a clear soup or green salad to ease your hunger a bit so that you aren’t as likely to over eat.

As you cut down portions, you may feel a little hungry at first. To offset this temporary hunger without eating more:

* Drink more water

* Eat fiber-loaded foods- add extra servings of nutrient-dense vegetables like carrots, green beans and celery. While one-half cup of rice or pasta has about 100 calories, one-half cup of green beans has only 14 calories.

* Eat slowly, put the fork down between bites

Portions Verses Servings

Although many people use these words interchangeably, portion and serving are not always the same. A portion is any amount of a certain food you choose to put on your plate, while a serving is a recommended amount of food based on health and nutrition guides.

To lose weight on a regular basis you need to eat foods we call ‘slimming sensations’. These foods are low in processed sugar and fat and provide your body with the necessary nutrients. As you continue to lose weight, feel confident enough to include an occasional (small) slice of your favorite cake or share dessert with a friend. Your weight loss will continue even with a small portion of something you love.

FUSEmeAll – Food blending for Sport

7 Jan

If you’re a person that’s involved in sports on a regular basis, and find that you’re always fighting a low-level injury of some sort, nothing too awful, but frequent nonetheless, consider adding more live blended food and juices to your daily regimen to help repair your tissues quicker and more efficiently. There’s no substitute for what this food can do, especially if it’s implemented on a regular basis.

Tissue Repair

Live food blends/drinks are superior to cooked food in that it still retains all of its enzymatic aspects, vitamins, and minerals. After heating, cooked food isn’t plentiful in these nutrients anymore. This fact alone makes it the superior food for athletes of all types. The components of live food quickly work to repair tissue damaged from intense work outs and high impact sports injuries. This is the food that our bodies recognize and are able to more easily assimilate, for improved nutrient uptake.

It’s Quick and Easy

Live food blended meals are very quick to prepare if you use a blender and a juicer. A good blended meal can consist of 5-7  food portions in one sitting. The same with juiced veggie and fruit drinks. You can easily juice 5 or 6  live foods in one sitting to drink and after doing this 2 or 3 times daily, you’ve brought your live food intake up! That will make a good dent in tissue repair for sure!

Nutrients Are More accessable

Part of the reason blender meals and juice drinks are more helpful when implementing this lifestyle is they masticate the food more intensely than our own teeth are able to. This is a big plus because the nutrition in these foods is made ultra available from this high-powered action. The more available the nutrients are, the easier it is for your body to digest and utilize this nourishment for superior nutritional uptake.

It’s Quick again!

Blending food drinks is so quick! Depending on what you’re preparing, you may have to do some cutting or chopping, but that’s very minimal and goes really quick when that’s the only real preparation you need to do to accomplish the task. Just pulse and you’re good to go!

You Can Get Many Different ingredients at Once

The most appealing raw food is the fruit and this tends to be the most popular food consumed when a person is trying to include more fresh foods in his or her diet. A good way to incorporate more fruit into your diet is to start making fruit smoothies. Rich with good carbohydrates, fiber, antioxidants, vitamins, and minerals, fruit smoothies are an energizing way to either start your day or acquire an energy boost later on. A growing number of people also add leafy greens to their fruit smoothies as they feel this promotes better digestion and absorption of nutrients. It also makes consuming leafy greens a less tedious process than trying to tear your way through a mountainous salad.

You Can Add Your Food Favorites

If you’re blending some important to your diet foods that aren’t necessarily some of your favorites, you can always add some that make it more yummy. I always try to spruce things up a bit with some bananas that are more on the ripe side for the sweetness. Carrots are always good for this purpose as well.

FUSEmeALL Strange Color Smoothie

30 Nov
  1. 1 cup of  Soy or Almond or Skim Milk.
  2. 2 Tablespoons Flax oil
  3. Greens. How much I use depends on the greens. I use 2 large English spinach leaves and stems, or handfull of Salad Spinach, or 3 little bunch things of the “Chinese kale” we get at the Farmers Market. I rinse the greens and toss them stems and all in the blender. Placed in there loosely, they generally fill up the container before they get squashed down by the other ingredients
  4. 1 cup of Berries. Some combination of blackberries, raspberries, strawberries, and blueberries or one of them.
  5. 1 Banana.
  6. 3 ice cubes, if I used fresh fruit. I like cold smoothies in summer.
  7. 3 scoop of Protein powder. Vanilla or no flavor.
  8. Optional additions. Fresh mint. Or raw cacao powder and almond butter. I also add some anti-oxidant or old vitamins pills leftovers from my cabinet.

Place all ingredients in blender on high for about 30 seconds.

Don’t be alarmed if the resulting mixture looks brown-olive. Sometimes the green of the greens and the reds/purples of the berries combine to create a rather unappetizing color. You can either drink as-is or add a couple more berries to make it more reddish. Of course, if you’ve added cacao, it’s going to stay brown.

A FuseMeALL Way to Add More Nutrition into Meal

7 Aug

It’s been a great way to add more nutrition into certain types of dinners. This can also help you get leaner, because higher nutrient density in your meals means lower appetite and controlled cravings for you later.

As you’ve probably heard a dozen times before, specific greens such as kale, mustard greens, bok choy, spinach beet, etc are the absolute most nutrient dense vegetables on earth.

However, even though its known what superstars these are in the nutrition world, I never really thought of ways to use them in cooking meals. Sure, you always get plenty of lettuce and spinach in salads, but the greens like kale, bok choy, mustard greens, and spinach beet are WAY more nutrient-dense than lettuce and spinach.

So I finally figured out how to sneak these into my meals (and this works even if you don’t like the taste of those greens separately)…

There are probably other recipes you can use this for, but I’ve used it for soups and Italian tomato sauces so far, and it works great.

What I do is take a good amount of bok choy, kale, mustard greens, and spinach beet throw them whole (not chopped up) into my tomato sauce or my large batch of soup broth.  I’ll also throw some large chunks of onion and maybe a zucchini into the simmering pot also.

Then, after they’ve simmered for a while and have softened up, I’ll take out the whole portions of the greens and the onion/zucchini and throw everything into a big blender.  Then I blend the greens smooth with the onion and pour the mixture back into the simmering tomato sauce or soup.  My tomato sauce meals usually involve some lean meat like chicken breast but that’s just one of my personal favorites for an actual healthy meat.

I’m not a huge fan of the taste of these types of greens separately (kale, bok choy, mustard greens, etc)… however, pureed and blended into the sauce or soup actually makes a pretty delicious mixture and also adds TONS of nutrient density to your meals to satisfy your appetite and help you get leaner.

Another benefit is that since the greens are pureed in the blender after being softened, you actually absorb more vitamins and minerals, as the pureed greens are easier for your body to fully digest compared to just chewing them normally.

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