Tag Archives: Protein

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

Supplements For Building Muscle

21 Oct

If you were to walk into your local health and nutrition store looking for supplements that build muscle, you’ll probably find yourself confused and amazed at just how many products there are to choose from.  With so many supplements available, it can be a little on the tricky side to decide which ones will help you with your goals.  There are a lot of supplements out there to help you build muscle, although some may not be ideal for your goals.

The first thing to keep in mind, is the fact that you don’t always need muscle building supplements to build muscle, although will help you speed up the process.  These types of supplements can help you increase muscular development, providing you work out.  They can aid you in both muscle growth and the recovery of your muscles.  Among the many products available, the most popular are protein, creatine, and multi-vitamins.

Protein is a preferred supplement among bodybuilders and those who exercise.  It contains many amino acids which help you to build muscle.  No matter what type of diet you are or on or supplement you select, you should always pick one that contains a lot of protein.  The ideal way to take protein, is 2 grams per pound of body weight.  You can get protein in pill form, powder, or even bars.  When you select your protein supplement, you should also make sure that the supplement contains whey, soy, and eggs.  Whey protein is the ideal supplement, as it contains everything you need to start building muscle.

Creatine is another beneficial supplement, as it will help you increase your muscle mass and improve the recovery time for your muscles.  Creatine also helps you to increase your muscle pumps as well, allowing you to do more repetitions with more weight.  Normally, you will need to go through a loading period of creatine, which is usually a week.  Once you have loaded it, you should use in cycles, a few weeks using it and a few weeks off.  To get the most from creatine, you should always follow the instructions the manufacturer has provided on the label.

Micro-vitamins are another great supplement, as they work great for those who aren’t getting enough minerals and vitamins with their normal diet.  Although you may have the best of intentions, a busy or hectic schedule can make it very hard to get a healthy meal.  If you use vitamin supplements in your diet, you can get the vitamins and minerals your body needs.  If you are looking to build muscle, you should always take the proper supplements, and use protein bars and shakes if you arenít able to eat a healthy meal.

Building muscle is something we would all like to do.  Even though it requires a lot of exercise and commitment on your behalf, you should also have the necessary supplements as well.  If you use the right supplements, you’ll notice the muscle growth in a matter of weeks.  Supplements will help you to build muscle, by speeding up the process.

There are a lot of brands and manufacturers to choose from. You can find these supplements locally or online, giving you plenty of great deals to take advantage of.  If you exercise and are looking to add more muscle mass to your body, you should give muscle building supplements a try.  They work extremely well, they taste great, and they will greatly assist you in your quest to build muscle and live a healthier life.

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

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.

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.

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!

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.

Food Control Tricks

23 Aug

FOOD CONTROL TRICKS to help you manage calories, cravings, and appetite…


About 20 minutes before every meal, eat one handful of nuts such as almonds, pecans, walnuts, etc…preferably raw nuts (as this reduces the oxidation of polyunsaturated fats), but any nuts will still do the trick.
This is a trick that ALWAYS helps people to control their appetite and get lean FAST! The reason it works is because the healthy fats, fiber, protein, and density of micro nutrients (antioxidants, vitamins, minerals) in nuts help to satisfy a lot of the nutrition needs of your body, thereby greatly reducing your appetite before eating full meals.
Add the handful of nuts about 20 minutes before each meal because this allows enough time for your body to signal to the brain that it received this nutrition and thereby reduce your appetite.
Also, this basically substitutes a healthy super nutrient-dense source of calories into your diet multiple times per day, and increasing your % of your calorie intake from nuts as opposed to other types of foods aids your body in decreasing body fat.

Other “food control tricks” involves food scent.

Smelling food can trick your brain into thinking you’ve eaten.
A recent study found that those who inhaled peppermint in scent form every 2 hours ate (get this) 2700 calories LESS per week than they normally did.
That’s a FAT LOSS of more than half a pound a week… from sniffing peppermint!
Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours.

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