Cabbage and Polish Sausage

I believe it’s a trait I learned from her. Here is a cabbage recipe I would like to share that I learned from watching her. I have several ways I prepare cabbage, and it’s a very versatile side dish or you can add meat to it to make it an entrée. This recipe is how I fix it for when I want it as a main course. It is best served with hot water cornbread.

Ingredients

  • 1 head cabbage
  • 2 Tbsp butter
  • 1 large potato or 2 small ones
  • Half an onion
  • 1 lb package smoked sausage (turkey sausage optional)
  • A sprinkle of red pepper
  • Salt and pepper to taste

Take the head of cabbage and cut into quarters. I sometimes remove the outer layer of the cabbage if the edges are turning brown. Remove the hard-core of the cabbage and cut the quartered pieces into smaller pieces. Wash in a colander and add to pot. Add about ¼ cup of water to the pot. You don’t want to cover the cabbage in water because cabbage makes its own water. Peel the potato and dice the potato to add to the pot. Dice the onion and add with the cabbage ingredients. Slice up the polish sausage into 1 inch pieces or smaller slices if you have small children and add to pot. Put in 2 heaping Tbsp of butter and salt and pepper the ingredients. Add in a touch of red pepper or more depending on how much heat you like in your food. I usually do a couple of shakes of red pepper to the pot to give it a little quick. Cover and quick for about 30 minutes or until cabbage is tender. I usually serve this with hot buttered cornbread.

Healthier Fast Food Choices

Noodles & Company

Generally speaking, if you opt for one of the small plates here you’ll do just fine. At the top of the list is the Bangkok Curry which contains broccoli, carrots, red peppers, onions, mushrooms and a light portion of rice noodles, which are coated with a sweet coconut curry sauce and served on a bed of cabbage. It clocks in at a very healthy 250 calories and 430 mg. sodium.

Rubio’s Fresh Mexican Grill

The Chicken Street Taco is very yummy and quite filling. It features a warm corn tortilla filled with chicken, cilantro, onions and a dab of guacamole. And at just 90 calories and 180 mg. sodium, you can even have two!

El Pollo Loco

The “naked” Grilled Chicken Salad has 232 calories and 517 mg. of sodium; and it includes lettuce topped with chucks of grilled chicken breast, pico de gallo, tortilla strips, corn poblano mix, cilantro and cotja cheese. Skip the salad dressing and instead top it with a dab of salsa, or even some jalapenos from the salsa bar.

Taco Bell

Run for the border and get a Chicken Gordita Supreme. This flatbread taco is filled with grilled chicken, reduced-fat sour cream and shredded lettuce; then topped with a cheddar, pepper jack and mozzarella cheese blend. Nutrition wise it stacks up pretty well, with 270 calories and 510 mg. sodium.

Subway

This fast food deli chain has a number of healthy choices, but the Veggie Delite Flatbread Sandwich tops the lists. It’s served on 9-grain wheat bread and contains lettuce, tomatoes, onions, green peppers and cheese. And if you pass on the condiments, it’s only 230 calories and it has just 310 mg. sodium.

KFC

Although the fried chicken is a no-non here, a grilled chicken thigh with a large ear of corn is a manageable choice, at 310 calories and 535 mg. sodium.

Burger King

The flame broiled Hamburger is pretty tasty, and it has just 240 calories and 460 mg. sodium. Cut that down even more by ordering it without the bun, and have it as lettuce wrap.

McDonald’s

Try the Premium Grilled Chicken Classic Sandwich and ditch the bun. Pick up a few extra napkins because it’s a little messy. On the plus side, it’s also very filling, yet has only 150 calories and 490 mg. sodium.

Wendy’s

Choose the Sour Cream and Chive Potato, which has just 320 calories and 50 mg. sodium. Be sure you specify “no butter” though, as they tend to pile it on if not specified otherwise.

Cayenne Pepper

Capsium annuum or cayenne is actually coming from the Greek verb “to bite”. Extremely popular in many cuisines around the world, the cayenne pepper can be used both fresh and dried. It has the ability to turn the dishes hot. It is also useful, because the spice contains Calcium, Potassium and Magnesium, as well as vitamins A, C, E and some of the B-complex. Capsaicin, its active compound, is beneficial for blood circulation. Therefore, it is not surprising that the it is an effective natural remedy used in the alternative medicine.

It can be very helpful for various severe and mild conditions: arthritis (including rheumatoid arthritis), headache, toothache, back pain, bad digestion, and cardiovascular diseases. It can even urge the wounds to be healed faster. Pain, inflammations and allergies can be suppressed, thanks to this wonderful natural remedy. This means that by eating cayenne you can easily prevent yourself from a cold and flu.

When it comes to digestion, capsicum annuum could produce saliva in order to improve it. There are some studies, which suggest that cayenne pepper might be fighting off lung cancer and liver tumors. Those, who wish to lose some weight, can also benefit from the useful spice – it will help them burn a lot of calories. There are some cayenne substitutes in a cooking aspect: for example, paprika, red chile powder, hot sauce and red pepper flakes. However, there is probably no adequate cayenne pepper substitute for health purposes.

Also, this spice has anti-allergen and anti-irritant properties and can be used to reduce blood pressure, weight or even as a cleanse diet. It contains a lot of vitamins and minerals, stimulating the immune system.

If you aren’t used with this remedy, don’t rush taking enormous amounts of it with the first time. You need to start with 1/16 teaspoon of cayenne in warm water/tea and gradually increase the dosage to half a spoon or a full teaspoon. Such an intake is recommended in case you are using it for medicinal purposes. Otherwise, it can be added to some of your meals. Thus, the cayenne pepper will become a delicious addition to your cooking creations.

Low Calorie Meals

The first and foremost step you need to take for preparing healthier Chinese dishes at home is to refrain from deep-frying. Surely you can recall that any food, whether meats or veggies, that you eat at your favorite joint, contains too much of fat. Well, that’s an accepted norm currently. Oil is awful for your health because of its high calorie content and also because it generally has a high content of saturated fat, as well as cholesterol. These components are injurious and one of the main reasons for cardiovascular diseases. So, as far as possible, do not deep-fry your eatables. When you deep-fry food, it retains fat in abundance. If you cook at home, you can certainly reduce your consumption of oils to a great extent. Apart from the volume of oil you may use at home, you also have a control on its quality. It is possible to almost completely avoid oil by using non-stick cookware and vegetable cooking spray.

Rather than deep-frying your food, you can follow some other ways of cooking that help controlling fat. Let us consider a very popular Chinese dish named Sweet and Sour Chicken. The traditional style of preparing this dish is to deep fry pieces of chicken, making them absorb a lot of oil. Here, you have the option of breading it, using bread crumbs and a bit of cooking spray before finally baking it in an oven.

You may already be aware of the healthy benefits of steaming your food. You can surely use this method for preparing Chinese dishes also. This technique of cooking employs the heat content of water vapors for cooking food. A very healthy feature of using steam for cooking is that your food largely retains its vitamins and nutrients, which get considerably reduced or almost eliminated.

Another benefit of cooking Chinese foods at home that goes a long way in keeping a check on your weight and waist is to reduce your consumption of meats. Meat contains saturated fats, increasing the calorie content and cholesterol.

Myths About Calcium Diet

Calcium causes weight gain

Here is the simple formula to gain weight. Eat more than your requirements. So, if you are eating more calories than you need, you are going to gain weight.

Milk and dairy products give us protein, calcium, vitamins A, D, potassium, magnesium, phosphorus, and zinc.

We need all these elements into our diet. They are essential for our body growth. While milk is not the only source for calcium, milk will give you these vitamins.

In addition to milk, add salads, green vegetables, nuts, peanuts, almonds and seafood into your diet plan.

To fulfill our calcium needs we need 1 cup of milk daily along with above-mentioned foods. I take 1 glass of milk daily because I like milk and I know my diet plan.

I have a perfect body figure and I know if I am taking 1 glass of milk, I should take only 4 to 5 nuts, Not more than that.

Calcium causes heart diseases

We need calcium for our healthy bones. Our bones get slimmer as we are ageing. Good mixture of essential nutrients, fatty acids, magnesium, and vegetables are required for healthy bones.

If your diet is high in saturated foods, it will definitely cause heart disease.

I have heard this statement many times:

“Do not take calcium. It will cause heart attacks because fats will block heart valves and arteries. “

The answer is in their statement.

You should consume low-fat dairy foods. Remove the cream from the milk and drink it. You have removed the major source of saturated fats from the milk.

In this way, you will receive nutritional benefits of dairy food without fats.

Raw cheese is a good bone building and cardio protective food. It is easily available in the market. If you have time, you can make cheese at home.

Calcium supplements are enough

First, I do not recommend calcium supplements. Try natural supplements like milk, yogurt, fish and vegetables.

If you are taking calcium supplements, do not assume that you are taking enough calcium. You need 1200 mg calcium dose per day.

Moreover, calcium supplements will not give you other necessary minerals and vitamins. I do not like calcium supplements because I like milk and supplements are not tasty like a milk dessert.

Have you ever taken frozen milk?

Try it! It is a nice dessert.

Calcium supplements are not enough. Do consult your doctor before making any kind of health decision.

Calcium causes acne

Well friends

This is a rare case. I do not know about your skin conditions. But it doesn’t make sense to me. Calcium cannot cause acne.

If your skin is oily, you should not take too much fat.

In scientific terms, I cannot see any link between acne and calcium. If you are using yogurt, honey or milk cream for facial purposes, stop using them and consult your doctor.

May be your skin is not ready for such materials. Before you buy any beauty product, make sure it is tested and it is suitable for your skin conditions.

Greek Yogurt Flavors

Chobani Bites: Coffee With Chocolate Chips

If you’ve been watching your diet for some time, chances are you have cravings for chocolate now and again. Chobani bites offers the option to get a snack in that hits that sweet spot, provides 8 grams of protein, and still manages to be in low in fat and provide a great taste for 100 calories. This is hands down my all-time favorite type of yogurt, and I recommend it to friends pretty much every day. It’s a bit high in sugar for those that closely scrutinize your carb intake, but still worth it.

Chobani Fruit at the Bottom: Apple Cinnamon

If you’re not a big fan of fruits and vegetables, it can be incredibly difficult to work into your eating habits on a daily basis. Combine an easy fruit serving that with the curative powers of a super food like cinnamon, and you have my second favorite greek yogurt flavor. Clocking in with a whopping 28% protein and only 120 calories, Chobani’s Fruit at the Bottom is easy to squeeze in at any time of the day.

Dannon Oikos Greek Yogurt Dips: Roasted Red Pepper

Combining the indulgent feeling of a creamy, delicious dip with the healthy facets of Greek Yogurt, this Dannon Dip powerhouse provides a feeling of fullness and nutrition. If your friends are health-conscious as well, this is an easy alternatives to fattier dips. You can also mix in carrots and other vegetables instead of the usual chips and dip combination. The very best part of a dip like this is that in terms of calories, the density isn’t there. You can take a whole two tablespoons of Dannon Oikos Grek Yogurt Dip and it only comes in at 25 calories a serving. That’s impressive and delicious!

Fruit Drink

Fruits also contain essential vitamins and minerals that may not be found in other food groups or from other sources. For instance, fruits contain Vitamin C (that prevents scurvy), Vitamin A (that is good for eyesight and prevents macular degeneration), potassium, folate and other minerals.

So, a healthy fruit drink is an excellent way of ensuring that you get the daily recommended amount of nutrients and minerals. This is particularly so for children who may not take time for eating the fruit itself. Having them drink a fruit drink is an easy way of getting them the nutrition that they need for their bodies to grow strong.

A major advantage of a healthy fruit drink is that they do not contain near as many calories as fruit drinks typically contain. They also will have no fat, though they have a little sugar that provides energy. Fruit also contain enzymes that aid in digestion so that the pancreas is not overworked.

There are numerous healthy fruit drinks that are easy to make and very delicious. The best fruit drinks can be categorized into fruit smoothies and fruit juices. Fruit smoothies are made of blended fruit that may be fresh or frozen (or both), yoghurt, milk or water, ice cubes and sometimes ice cream. Juice on the other hand is made by extracting the liquid from a fruit. Therefore, a fruit smoothie and a fruit juice are different because a smoothie is made using the whole fruit (even the skin if it is edible), but when juice is made, the fruit pulp is usually gotten rid off.

Between the two kinds of healthy fruit drinks, the general consensus is that the fruit smoothie is more nutritious than the fruit juice. By using the whole fruit, the smoothie contains the fiber and pulp that are necessary for healthy digestion. The fiber also ensures that the sugar found in the fruit is slowly released so that there are no sudden spikes in blood sugar levels which can cause diabetes.

Smoothies are also more versatile than fruit juices when it comes to the number of ingredients that can be added to them. You can add yogurt, spinach, protein powder and any other ingredient you choose. This is because the ingredients of your healthy fruit drink are blended together so that even the solid ingredients are well integrated into the mixture.

It is best to make your healthy fruit drink at home as you can control the ingredients. However, you can purchase them from health food stores and supermarkets. If you do buy them instead of making them yourself be sure and always pay attention to the label of the fruit drinks to know all the ingredients. You should choose a drink that has no additives and is not made from concentrate.

Healthy Summer Foods

Summer is an amazing time that fresh produce and other healthy foods are plentiful. The fresher and closer that it was grown to where you buy it will increase the nutrition and make for tastier healthy summer recipes. Many of the summer fruits or vegetables are teaming with nutritionís that you need more of, and aside from the added sunlight the summer diets can be joy inducing. Here are a few of the best healthy foods that you can use to make your favorite healthy summer recipes.

  • Corn
    Fresh sweet corn is a great addition as a side dish or incorporated into a dip recipe. Corn also contains two antioxidants (lutein and zeaxanthin) that help to eliminate the damaging free radicals in your body. These specific antioxidants also have been shown to aid in the protection your eyes from the harmful UV rays. Corn is a great tasting summer food that can be used in a multitude of healthy summer recipes.
  • Tomatoes
    Fresh off the vine there is nothing more versatile in healthy summer recipes than tomatoes. Tomatoes also provide an extra layer of protection from sunburn. Specifically the lycopene that is present in tomatoes, has been shown to reduce the effects of the sun by as much as 50% with as little as 3 tablespoons of tomato paste. The best summer diets wouldn’t be complete without a healthy dose of fresh tomatoes.
  • Raspberries
    Aside from their delicious taste these little berries are a great natural source of pectin. Pectin has been shown to lower cholesterol and as soon as you can pick them you should be including them in your healthy summer recipes. Raspberries are also really high in fiber which aids with digestion and weight maintenance.

Tart Cherries

The most popular of the sweet cherries is the bing cherry, and the most popular of the tart cherries is the Montmorency. For many centuries both sweet and tart cherries and their juice have been thought to possess a number of amazing health benefits. Although in many cases, the health benefits are interchangeable, this article is going to be focusing more on tart variety of cherries. First let’s talk a little about the tart cherry in general.

Since tart cherries, although sweet, are not as sweet to the taste as say, bing cherries, they are not usually found on the grocery store shelves. They are more likely to be harvested and canned, dried or frozen for use throughout the year. They are sometimes given the name pie cherries because they are the ingredient used in the ever popular cherry cobbler. Although they are most popular for their desert use, tart cherries are also used to make jams, jellies, and other great tasting concoctions.

As far as the tree itself, tart or sour cherries are usually a little smaller than the sweet varieties. Most are grown in the state of Michigan, followed by Utah. When in full bloom they are breathtaking. In the areas of the country where they are numerous, people come from miles around to see the cherry trees in bloom.

Getting to the health benefits of tart cherries, we will begin by saying that the use of cherry fruit and cherry juice for medical reasons is far from being anything new. For generations older members of families have passed down to their descendants their “family cures” for different ailments. In many instances, cherry extract or cherry juice were on the top of the list for the relief of many health problems.

In the modern world, cherries, both tart and sweet, are still heralded by most natural health specialists as containing ingredients that are very helpful in relieving or curing, many medical maladies.

For instance, for many years individuals have been given cherry juice or extract to give pain relief for different forms of arthritis. Research has shown that the anthocyanins in cherries can be a great aid in relieving or even stopping inflammation. Inflammation is usually a side effect of our immune system’s response to something that is in someway irritating our body and its healing qualities. Some studies have shown that the addition of cherry juice or extract to the diet, can also greatly reduce the pain of gout by lowering the urate levels.

This article is too short to be able to name all the health benefits of tart cherries, but if you would like to learn more about them, just do a little research on the internet. There is a vast amount of information on the subject to be found there.

Recipe for Protein Pancakes

When I was stripping off the fat for a bodybuilding show I tested out all sorts of things with the limited food I was allowed to eat. My breakfast consisted of Oatmeal, egg whites and low carbohydrate protein powder.

With a bit of water and cinnamon, you’ve got ingredients for pancakes!

Now as these are low fat, no sugar and high protein pancakes they are not the best tasting, but they are awesome if you are on a fat loss or muscle building diet, they fill you up and because of the sweetener from the protein shake and cinnamon, they satisfy your sweet cravings. So here is what you will need to make these protein packed alternatives to your traditional pancakes –

Ingredients for protein pancakes

  • 6 egg whites or 200 ml (I have these a lot so I use egg whites in a carton, this saves time messing with separating the yolks and wasting them. These are hard to find in the UK probably easier to find in the US? The best place to look in a store is near the pastry/ bakery items… This was a nightmare for me to find but worth it as I plan to make these a lot
  • 100g rolled oats or Oatmeal
  • Low carbohydrate protein powder (whey protein) You can use any protein powder here but I would stick to a whey powder with low carbs. This is because the oatmeal is providing us with all the carbs we need. I use a whey based protein powder from the gym I train at. Now if you are weary and unsure of which protein shake to by, you should be! There are many brands out there that are loaded with sugar and are low quality. The gym I use has a great range of quality supplements and the guys there know what they are talking about so can advise on what you need. If you are from my area in the UK its worth checking them out.
  • Cinnamon or “all spice”
  • 100ml water

The mix is pretty simple to make, you just put all of the ingredients into a mixing bowl or food processor and blend.

I use a hand blender with a detachable end for easy cleaning, this should help you out with time saving also. Its a great bit of kit because you can use it lots and it is very easy to clean. Blend the mixture. (This is personal preference but If you blend this well so the mix is very smooth, the pancakes turn out better).

Once this is done, you will need to heat a none-stick pan so it is hotter than the sun!… Or as hot as you can make it. This is important if you don’t want scrambled eggs and protein shake in a pan!

Once the pan is hot you need to add a small amount of vegetable oil. To cut calories even more, I put a small amount of oil in the pan and quickly wipe around the pan with a folded piece of Kitchen roll to remove excess oil and spread evenly. Depending on your pan, this should be enough for up to 3 pancakes, and then the oil may need to be applied again.

When the pan is hot enough and the oil has been added, you now need to add a small amount of the mix to the pan. (The more you do this the more you will see what kind of amount you need to add per pancake, you can have thick ones or thin ones).

Once the mixture is added to the pan leave it until you see small bubbles forming on the top. It is now time to ease up the sides with a spatula and flip! It should take around 30 seconds per side, “Rinse and repeat”.

This will make a fair amount of pancakes. If you are bodybuilding or dieting you may need to adjust the amounts of ingredients here.

For my pre-contest diet, I had to eat all of these for breakfast. If you are not on a very strict diet, you may want to dust with sweetener or eat with sliced fruit or honey. This would still be a healthy alternative.

I will finish with saying that these are a great choice for breakfast as they are filling and have slow release nutrients, they are low in fat/ sugar and have a high protein content, which is also great for weight loss.