May 9, 2008
· Filed under nutrition, recipes · Tagged breakfast, nutrition, protein, recipes
Makes 2 Servings:
5 large eggs
2 tbs water
2 tbs fresh basil, chopped
1 tbs fresh mint, chopped
3 scallions, finely chopped
3 ounces reduced-fat feta cheese, crumbled
8 small cherry tomatoes, halved
beat eggs, season with salt & pepper, add 2 tbs water, basil, mint, scallions
spray a large skillet with cooking spray, pour in egg mixture and cook over medium heat for 4-5 mins, pushing the mixture from sides to center. top with feta and tomatoes. May slide pan under broiler until golden brown
Nutrition facts: 304 calories
April 21, 2008
· Filed under health, nutrition, recipes · Tagged drinks, nutrition, recipes, snacks
Milk–Drink as is!
2% or less
Milk contains:
Calcium, Protein, Potassium, Vitamin A & B12 & D
Riboflavin, Niacin, Phosphorus
Orange Juice
Just one glass of orange juice contains:
A full day’s supply of vitamin C
As much potassium as a banana
A good source of folate
Fruit Smoothies
Easy Smoothie Recipes
Smoothies contain tons of fruit which means lots of nutrients. |
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Green Tea Soda
If you are looking a healthy, refreshing cold drink alternative this is for you. Try it.
4 Green Tea Bags (I used Republic of Tea Wild Berry Plum Green Tea)
4 Cups Boiling Water
Pyrex Measuring cup
3 Teaspoons Agave Syrup
4 Cups Natural Sparkling Mineral Water
Place tea bags in Pyrex measuring cup. Pour boiling water over tea bags. Stir in Agave Syrup, Place in refrigerator about 1 hour to cool. Remove tea and take out tea bags. For each serving, pour half a glass of tea into tall glass. Fill rest of glass with sparkling mineral water. Add ice.
Strawberry Shake
2 cups milk
1 tbsp honey
1 tsp vanilla extract
1 cup frozen strawberries
In a blender, combine milk, honey, vanilla and frozen strawberries.
Blend until smooth. Pour into glasses and serve.
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April 16, 2008
· Filed under nutrition, recipes · Tagged food, nutrition, protein, recipes, snacks
Sweet Maple Popcorn
Drizzle 5 teaspoons pure maple syrup over 1 3/4 cups hot air-popped popcorn. Sprinkle with salt, if desired.
Bonus: This sweet snack contains fiber, a waist whittler that’s also good for your ticker.
Chocolate Yogurt Pops
In a blender, puree 1 1/2 cups lowfat vanilla yogurt, 1/3 cup cold water, 2 packets sweetened cocoa powder mix and 2 tablespoons unsweetened cocoa powder. Pour into four 4-ounce ice-pop molds. Freeze overnight.
Bonus: These pops pack protein, key for building muscles, as well as calcium, which helps maintain strong bones.
April 15, 2008
· Filed under health, nutrition · Tagged food, health, nutrition
Drink as much lemon water as you can…
Lemon water….
-aids the digestive system
-makes eliminating waste products from the body easier
-prevents constipation & diarrhea
-rejuvenates skin from within & brings a glow to your face
-helps pave way for losing weight faster
-flushes out body toxins
-promotes immune system
-protects from most infections
-works as a blood purifier
Nutritional Value of Lemons
Given below is the amount of nutrients present in 100g portion of the fruit.
- Energy – 30 kcal
- Water – 89 g
- Carbohydrates – 9g
- Fat – 0.3 g
- Sugar – 2.5 g
- Dietary fiber – 2.8 g
- Protein – 1.1 g
- Vitamin C – 53 mg
- Citric Acid – 5g
- Trace amounts of selenium, zinc, manganese and copper
April 10, 2008
· Filed under health, nutrition · Tagged health, nutrition, protein
Lately high-protein diets have been the most popular topic buzzing the health scene. Body builders rave on about protein shakes, and drink as many as they can, while dieters ingest protein bars to help synch their waste sizes.
Protein is one of the main ingredients to build a human being. Hair and nails are mostly protein, tissues are built and repaired by protein, and enzymes, hormones and other body chemicals are created by protein. Convinced yet? Well proteins are the building blocks of bone, muscles, skin and blood as well.
Protein is a macronutrient, so your body needs it in large amounts; and since your body does not store protein, you must constantly be re-supplying it.
So are you eating enough of it?
According to webmd.com, teenage boys and active men need to have three daily servings for a total of seven ounces. Children ages 2 to 6, women and older people need to have two daily servings for a total of five ounces. For older children, teen girls, active women and most men two servings are needed for a total of six ounces.
So what are some good and easy ways to fill up on a healthy amount of protein?
Seafood is one of the best sources or protein because it is low in fat. (The fish that have higher fat contents, salmon, are the heart-healthy kind, FULL of Omegas.)
Chicken is full of lean protein and easy to get a hold of.
Milk, Cheese & Yogurt contains protein and calcium. This helps keep your body strong along with your teeth and bones.
Eggs are an easy, cheap protein.
Lean Beef is chock full of zinc, iron and vitamin b.
Soy has the ability to lower cholesterol and reduce the risk of heart disease.
And if you are on the run…
Protein bars or drinks are great for a quick hold-me-over or energy boost.
April 3, 2008
· Filed under nutrition, recipes · Tagged drinks, food, nutrition, recipes, snacks
