Tag Archives: Snack 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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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

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.

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.

Pre Workout Meals

11 Dec

Maintaining your strength and energy level is essential when training or competing on a highly intense level. The food you eat is a big factor on how you perform. During exercise athletes primarily rely on pre-existing glycogen stores and fat stores. If your pre-workout meal is eaten at the proper time then you will be assured that your glycogen stores are plenty full and this will optimize performance. Liquid meals can also be an advantage by digesting more rapidly than solid foods as well as provide hydration. Liquid meals can be eaten closer to workouts because they are emptied from the stomach quickly.  Pre-workout snacks within 1 hour of practice can be more beneficial to athletes that exercise longer than 60 minutes.  It is important to choose primarily carbohydrates before a workout because they are quickly digested, and readily available for fuel.  Drink adequate amounts of fluid (avoid dairy). The American College of Sports Medicine recommends 17 ounces of fluid two hours before exercise, as well as enough fluid during exercise to replace the water lost through perspiration. A rule of thumb is to drink enough water to urinate clear prior to a workout. For the first hour of aerobic exercise use water only. Use electro-light replacement drinks after the first hour of exercising. Use caution with foods that have a high sugar content (such as soft drinks and candy). Since athletes’ metabolism is higher than the average person they may experience a drop in blood sugar following consumption, which can result in light-headedness or fatigue and loss in performance. Here are some guidelines for when to fuel prior to a competition or event: Hours Before Event Meal Type Calories 3-5 hours Large meal 300-500 2-3 hours Small meal 200-300 1-2 hours Liquid meal 100-200 .5-1 hour Snack 50-100. With intense exercise your body shifts 80 percent of its blood supply to the muscles in use. This shift deprives the stomach of the blood needed to digest food. This slows digestion and may cause an uncomfortable feeling in the stomach because of undigested food that is still present. A meal that is high in calories will take longer to digest than a lighter snack. It is suggested a three to four hour delay between high calorie meals and intense exercise.

Some examples of meals and snacks are listed below:

Pre Workout Meals


BREAKFAST

Meal 1

1 1 hardboiled egg 1 slice whole grain toast 1 tsp butter 1 tbsp honey or jam 1 fruit 1 8 oz glass water

Meal  2

1 cup low fat yogurt 1 slice whole grain bread 1 tbsp honey or jam 1 cup fruit 1 8 oz glass water

Meal 3

1 Cup Oatmeal cooked in water 1 cup cottage cheese 1 fruit 1 8 oz glass water

LUNCH

Meal 1

Turkey Sandwich 4 oz turkey breast sliced 2 slices whole wheat bread 2 tsp mayonnaise 1/2 sliced tomato shredded lettuce 1 cup milk 1 8 oz glass water

Meal 2

1 cup canned split pea soup 5 wheat thin crackers 2 Cups Tossed Green Salad 2 Cups shredded Iceberg lettuce 1/2 Cup diced tomato 1/2 Cup diced cucumber 2 Tbsp Oil/Vinegar Dressing 1 8 oz glass water

Meal 3

Melon Salad 1 cup melon chunks 1/2 cup Strawberries 1/2 cup grapes 1 Tbsp Sunflower Seeds 1 Cup Low Fat Cottage Cheese 1 8 oz glass water

DINNER

Meal 1

Cajun Snapper 1/2 cup rice 1 cup broccoli (steamed) 1 tbsp olive oil & lemon marinade 1 8 oz glass water

Meal 2

Garlic Ginger Chicken 1 cup pasta 1 green salad tossed 1 tbsp oil/vinegar dressing 1 8 oz glass water

Meal 3

Grilled Tuna 1 Peach 1 8 oz glass water

SNACKS

Snack 1

1 scoop whey protein powder with 8 oz water 1/2 toasted bagel with Jam

Snack 2

1 hard boiled egg 1 cup strawberries

Snack 3

4 oz artificial crab meat or seafood sticks 1 apple

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