Monthly Archives: August 2018

Some Breakfast Foods You Should Never Eat If You Are A Woman Over 50

Because of hormone imbalance due to the onset of menopause, some breakfast foods that you use to get away with eating when you were younger, are now forcing your body to store stubborn belly fat. Do you want to know what they are? Keep reading.

1. DON’T EAT PACKAGED BREAKFAST CEREALS

The packaging claims on many breakfast cereals are that they are “High in Fiber”, contain “Added Nutrients”, are “Low in Fat” I even saw one that said “Clinically Shown to Improve Attentiveness by nearly 20%”. That’s because they are high in sugar and other added chemicals. Packaged breakfast cereals are the WORST possible food to eat for breakfast. Starting your day with processed food that is high in sugar will set you up for a blood sugar crash later in the day. This will lead you to make ANOTHER bad food choice because you feel like you’re starving and you crave something that’s sweet or a meal that’s high in refined carbohydrates.

Instead of pre-packaged breakfast cereals, try

  • Homemade oatmeal
  • Protein and fruit smoothies
  • Eggs (made any way you like them)
  • Cottage cheese or Greek yogurt with berries and nuts
  • Waffles made with eggs, oatmeal, apples and cinnamon, topped with berries and Greek yogurt

2. DON’T DRINK FRUIT JUICE

Orange Juice and other fruit juices are considered to be healthy drinks. They are definitely better than soda or diet soda… right? But think about it, how many apples would you have to eat to get the same amount of juice that is in an 8 oz. glass of apple juice? You would have to eat at least 3 large apples. But you would never eat 3 apples in one sitting, would you? Not unless you wanted to deal with a massive stomach ache… not to mention the fact that a whopping 97% of the calories in apple juice are from carbs. Only 1% is from dietary fiber.

Instead of drinking a glass of fruit juice, opt for the whole or cut up fruit instead. You will not only benefit from the act of chewing the fruit (yes, you will burn a few calories) but you will benefit from the fiber too. Dietary fiber helps reduce blood cholesterol levels, may lower your risk of heart disease, and helps to reduce constipation and diverticulitis.

Instead of fruit juice, drink

  • Water with lemon juice or lemon slices
  • Water with a tablespoon of apple cider vinegar
  • Herbal tea
  • Black or green tea
  • Black coffee
  • A protein smoothie

3. DON’T EAT PRE-PACKAGED PROTEIN BARS OR MEAL REPLACEMENT BARS

Sometimes you need something to “Grab and Go” for breakfast. You might think that a pre-packaged protein bar or meal replacement bar is a good idea. But most of these pre-packaged foods that “pretend” to be healthy, are anything but healthy. Read the ingredient list. You’ll find that the list of ingredients is not that much different from the ingredients in a candy bar or chocolate bar. Yes, they might have more protein than a regular candy bar, but the sugar content, or artificial sweeteners and other additives and preservatives in them make them just as unhealthy as eating a candy bar.

Instead of eating pre-packaged protein bars, make your own protein bars or balls. Go online to find recipes.

Other “Grab and Go” ideas include:

  • A handful of nuts and some fresh fruit
  • A spoonful of peanut butter on a celery stick
  • Oatmeal, banana, dark chocolate chip muffin
  • Muffin tin egg recipes (search online)

4. DON’T EAT PROCESSED “GLUTEN-FREE” BREAD

Bread is a staple breakfast food. However, we know that eating bread can cause a big spike in blood sugar and lead to hunger which leads to poor food choices.

Most bread is made from refined wheat, which has been stripped of most fiber and nutrients. Even breads labeled “whole” wheat contain mostly pulverized grains.

Since many people are intolerant to gluten, which is a protein in wheat, the term “gluten-free” has been associated with “healthier”. Therefore people who are trying to be “healthier” or who are intolerant to gluten opt for bread that is labeled “gluten-free” instead of traditional wheat or whole wheat bread. But that’s a mistake!

Processed “gluten-free” foods are generally UNHEALTHY as are ALL processed foods, because most processed “gluten-free” products including bread, usually contain cheap processed grain fillers like corn, rice, potato starch, and sorghum, plus added chemicals. These types of ingredients are void of nutrients and are extremely unhealthy. They do as much damage to your gut as wheat would do, if not more.

Instead of processed gluten-free bread, look for recipes online for grain-free bread alternatives, such as Oopsie bread, or try

  • Plain brown rice crackers
  • Big-leafed greens like lettuce or romaine lettuce are great substitutions for bread or wraps.
  • Corn tortillas are gluten-free but high in fiber

Do you want to learn more?

In my health coaching programs, I help clients tune in to their bodies and their minds by uncovering their motivation, providing information, facilitating new experiences, while delivering support and guidance so that they set themselves up for success in achieving their health goals. They discover that the journey to being healthy and being the best version of themselves is a whole new enjoyable experience.

If you want to experience one of my programs, then sign up for my FREE 30-Day Jumpstart Program. It’s online. So you can participate, no matter where you live.

This Non-vegetarian all-time favorite dishes

The word kosher means suitable or pure, it ensures fitness for consumption. Many confuses Kosher as strict rules and religious regulations. The other name of kosher is kashrus a Hebrew word. The laws of Kashrus includes a comprehensive legislation concerning permitted and forbidden foods. There are various aspects to the kosher dietary rules. Kosher meat must comply with certain rules. The only types of meat that may be eaten are cattle that have cloven hooves and can chew the cud. So, bulls, cows, sheep, lambs, goats, and springbok can be consumed.

In this article we will specially read about few non- vegetarian meat based kosher dishes that are delectable, succulent and yet made by following all kosher dietary rules.

Shawarma – Shawarma is a meat preparation, where lamb, chicken, beef or mixed meats are placed on a spit, and may be grilled. This dish is made by alternately stacking strips of fat and pieces of seasoned meat on a vertical spit. The meat is roasted slowly on all sides as the spit rotates over the blame for hours. Finally the meat is shaved off the stack with a large knife. Shawarma is eaten with a pita wrapped as sandwich. Vegetables like cucumber, onion, lettuce, eggplant, cabbage, or French fries can be used to make this dish. Dressings include tahini, hummus, and spices like cardamom and cinnamon.

Hamburger – Hamburger or burger is basically a sandwich that consists of one or more cooked patty of ground meat, usually beef that is placed inside a sliced bread roll or bun. Put ingredients like beef, garlic, oregano, fennel seed, red pepper flakes, black pepper and salt in a bowl. Mix them until the mixture becomes elastic. Cook the burgers on a grill until they are completely cooked. Finally, serve the tastiest hamburger by garnishing it with sauce and salads.

Chicken Cutlet – Chicken cutlet is a very tasty Mediterranean dish that is made from chicken breast. Basically, to make chicken cutlet you need to have 2-4 chicken cutlets from one chicken breast. First pour olive oil, red wine, cilantro, and lemon juice into a frying pan. Then leave it on a medium flame. Coat the individual chicken breasts with curry, turmeric, salt and pepper powder till it turns slightly yellow. Place the chicken breasts gently in the simmering oil mixture for about 7 minutes. Turn the flame off and then coat the exposed chicken sides on a sauce. Now, put the chicken aside and mix the flour, stirring it the whole time. When all the flour is mixed, pour sauce over individual chicken pieces. You can serve the yummy dish with rice or roasted vegetables.

Kabab – Kebab is a general term for small chunks of meat threaded on skewers and barbecued, broiled or grilled. Meats that are used are mostly lamb and beef. The word kebab has its origin from Arab or Persia and are referred to as fried meat. But shish kebab have been invented by medieval Turkish soldiers who pieced meat with their swords and then grilled it over an open flame.
To make tasty chicken kebab you need to mix paprika, nutmeg, thyme, salt and pepper to a perfect spice mix. Then generously coat the chicken cubes with the spice mixture. Place the chicken cubes in a deep dish with sliced onions and olive oil. Combine the minced garlic and lemon juice and add them to the chicken dish. Cover and refrigerate it for 2-4 hours. Thread the chicken cubes before grilling. Then make a tahini sauce for a perfect combination of taste. Whisk tahini and water together in a bowl until it gets smoother. Add vinegar and continue whisking, add some water if needed. Finally season it with garlic powder, salt, cayenne, and pepper. You can serve your chicken kabobs with tahini sauce and pita bread.

Steak – Steak is a meat dish that is generally sliced perpendicular to the muscle fibers, potentially it includes a bone. This dish is usually grilled, but they can pan fried. Steak can be cooked in sauce, minced, and also formed into patties, such as hamburgers. To prepare steak you need to preheat or grill the meat in a low to medium temperature. Then heat olive oil in a pan and saute onions, next add bread crumbs, seasonings and sundried tomato. Cook it for 1-2 minutes until the mixture is well incorporated. Finally, serve the dish immediately with toppings. Enjoy!

Best Things about Magnesium Goodness for the Body

We all know that vitamins and minerals are essential for our body to stay healthy. Besides calcium, zinc, and potassium, magnesium is extremely critical in nutrition and is essential for over 300 biochemical reactions in the human body. In this post, we will talk about the significance of magnesium, along with the natural sources and other things that matter.

Significance of Magnesium:

Magnesium is vital for transmission of different nerve impulses and helps in regulating the temperature of the body. It also helps in maintaining the natural energy in the body and is vital for bones and teeth. Health experts have time and again emphasized on the significance of having magnesium, zinc, potassium and calcium in the diet. Besides being vital for the different functions of the body, magnesium also helps in absorption of calcium too. Women should focus on the intake of this mineral, as it helps in keeping osteoporosis away and can offer relief with menopause symptoms. It is known to aid with common premenstrual symptoms. Magnesium also helps in protein synthesis in the body and can help in absorption of other minerals. It works wonders on the muscles and can also reduce the impact of common health issues such as hypertension, sleep disorders and headaches related to migraines. People do not ensure enough intake of magnesium have a greater risk of type-2 diabetes.

The Best Sources of Magnesium:

You don’t need to rely on supplements, as long as you have enough of magnesium-rich foods each day. The mineral is found abundantly in some of the typical leafy greens, including kale and Swiss chard. It is also found in most of the nuts and seeds, including sesame seeds, pine nuts, cashews, and almonds. If you love fish, you can increase your intake of mackerel, which is rich in the mineral, besides other options include tuna. Vegetarians can go for soybeans, white beans, and French beans, along with foods like avocados. Some people also claim that switching to vitamin enhanced water can also offer excellent benefits. Alkaline water or natural spring water has added minerals including magnesium and calcium, which provides a natural energy boost to the body and may help in improving the bodily functions.

What Else to Know?

First things first, don’t run behind supplements right away, unless suggested by your doctor. Magnesium supplements may be advised in some cases, but only after your physician has run a few tests and checked other aspects. Healthy adults can get their share of the mineral from natural foods easily. Just make sure that you eat foods, mainly fishes, veggies and fruits that are high in mineral content. It is also important to be informed. Don’t follow fad diets and focus on eating healthy and fresh foods. Natural foods have the right balance of all the necessary minerals, and your body will get its share of magnesium. It is also wise to replace your packaged snacks with healthier options like nuts and seeds.

If you have any concerns, talk to your doctor.