Parmesan Broiled Tilapia

Introduction

This quick, easy, inexpensive and surprisingly cheesy recipe can be made with any white fish. I just happened to have tilapia handy.

Minutes to Prepare: 5

Minutes to Cook: 10

Number of Servings: 2

Ingredients

2 tilapia fillets (5 oz to 6 oz each - if frozen, be sure to thaw fully before cooking)
2 teaspoons light mayonnaise 
2 teaspoons non-fat plain yogurt
1/4 cup shredded parmesan cheese
2 to 4 sprigs of fresh dill
1 tsp garlic powder or garlic salt, divided
black pepper (use as much or as little as you like)
non-stick cooking spray

Directions

Makes 2 servings, 5oz-6oz depending on size of fillets.

1. Place mayonnaise, yogurt and parmesan cheese in a small bowl, mix with a spoon until well combined.

2. Cover a cookie sheet with aluminum and spray with non-stick cooking spray of your choice.

3. Set oven to broil on high (if you have that option)

4. Place tilapia fillets onto cookie sheet, about 2 inches apart.

5. Divide the cheese mixture and spread half onto each fillet with a spoon, using the back of the spoon to distribute evenly over fish.

6. Rub dill between your fingers to separate and sprinkle 1 to 2 sprigs worth of leaves over each fillet.

7. Sprinkle each fillet with half of the garlic powder or garlic salt and desired amount of Black Pepper.

8. Place cookie sheet into oven about 6" below the broiler. (I used the first level down from the very top).

9. Watch fish carefully. Depending on the weight of the fillets it will take between 5-7 minutes to cook fully. When you notice the cheese starting to brown, check fish every 30 seconds to see if it's done. Fish will flake easily with a fork when fully cooked.

10. Turn broiler off and leave fish in oven about 5 minutes. (This is optional, but will ensure it's cooked all the way and give you a chance to finish the rest of your preparation)

11. Remove from oven and serve with side dishes of your choice.

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7 Diet Plans to Help You Lose Weight Fast

Losing weight fast is not impossible. However, there are certain things that you need to know before even going on a diet. There are literally hundreds of diet plans out there and they are claiming to be the number one diet program, product, plan, etc. there is. Apart from that, they would all promise you a fast and easy way to lose weight. Choosing the right diet can be overwhelming.

Knowing the best diets to help you lose weight is essential. Here are 7 diet plans that are proven to work on a number of people who are patronizing them:

1. The Acai Berry diet is becoming not only popular but the number one diet supplement nowadays. It is being promoted for its antioxidants, which greatly help not only in losing weight fast but for preventing numerous diseases as well. It is all-natural and there are no known side effects from taking the supplement.

2. Medifast is a diet plan that received a lot of attention from the media. The basic idea is to reduce your intake of calories per meal. You can still eat more meals a day but you have to control your calorie intake.

3. The Cookie diet is based on a cookie that is made with ingredients acting as appetite suppressants. You are actually eating a cookie that will help you control your appetite.

4. Green tea diet does not involve starving yourself to losing some pounds. All you need to do is to drink green tea. Its antioxidant compounds would help you boost energy, metabolism, and lose weight faster.

5. The Master Cleanse diet makes use of a concoction made form lemon, maple syrup and honey. It helps in cleansing the body and the process would result to losing weight.

6. The Smoothie diet requires you to make our own drinks made of fruit or vegetable at least once a day. You should drink the smoothie as a replacement of one of your regular meals.

There are more diets out there. Consult your doctor for the best one for you.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Article Source: http://EzineArticles.com/2285355

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Coconut-Mocha Poached Pears

ingredients
6 mediumripe yet firm fresh pears1/4 cup sugar2 tablespoons unsweetened cocoa powder2/3  cup unsweetened light coconut milk1/3 cup strong coffee2 tablespoons coffee liqueur or strong coffeeLight frozen whipped dessert topping, thawed (optional)Toasted coconut* (optional)Grated chocolate (optional)
directions

1. Peel pears; quarter pears lengthwise and remove cores. Place pears in a 3 1/2- or 4-quart slow cooker. In a bowl stir together sugar and cocoa powder. Stir in coconut milk, coffee, and liqueur. Pour mixture over pears in cooker.2. Cover and cook on low-heat setting for 3 1/2 to 4 hours or until pears are tender.3. Using a slotted spoon, transfer pears to dessert dishes. Spoon cooking liquid over pears. If desired, top with dessert topping; sprinkle with coconut and chocolate.
from the test kitchen

To toast coconut, preheat oven to 350 degrees F. Spread coconut on a baking sheet. Bake for 5 to 10 minutes or until light brown, watching carefully and stirring once or twice.

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Slow Cooker Northern Bean and Spinach Soup

Introduction
This hearty soup is perfect for when there is a chill in the air, and you want dinner waiting for you as you walk in the door. NOTE: You must soak the beans overnight.

Minutes to Prepare: 15

Minutes to Cook: 480

Number of Servings: 4

Ingredients

1 cup dried Northern beans, rinsed and picked over
2 carrots, peeled and chopped, (about 1 cup)
1 medium onion, chopped, (about 1 cup)
2 garlic cloves, sliced
1/4 teaspoon black pepper
pinch teaspoon red pepper flakes
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
4 cups homemade or low sodium chicken stock
1 cup diced tomatoes, no salt added
6 ounces fresh spinach (about 2 cups packed)
6 ounces light kielbasa or smoked sausage, diced

Tips

Soaking the beans overnight will ensure your beans are cooked and tender. Some chefs add baking soda to the soaking water to tenderize the beans, but I omitted it to save on sodium. Soaking and adding the tomatoes toward the end of the cooking time will ensure tender beans. We used dried beans because they have almost no sodium, to offset the higher sodium levels in the meat.

We just heard that smoked sausage with 1/3 less sodium will soon be on the market. Keep an eye out for that. Be sure to read labels: Many of the lower-fat varieties, including turkey smoke sausage, were higher in sodium! You can reduce the amount of sausage if you're really keeping an eye on your sodium intake. 

Directions

Place the dried beans in the slow cooker and add 1 quart water. Cover and let soak overnight. (Do not turn on the slow cooker.) 
In the morning, drain and rinse the beans 
Return the beans to the slow cooker, along with the carrots, onion, garlic, spices, and stock, and cook on low for 6-8 hours, until the beans are tender. 
About 20 minutes before dinnertime, use an immersion blender to puree half the soup. (Or transfer to a blender, and leave the cap off the top but cover with a dishtowel to avoid splatters. This will allow steam to escape as you puree the soup. Return the pureed soup to the slow cooker.) 
Add the tomatoes, spinach, and sausage to the slow cooker. Replace lid and cook on high for 20 minutes. 

Ladle two cups into each bowl. Serve with crusty whole-wheat bread or place a scoop of mashed potatoes in the bottom of each bowl. 
Serving Size: Makes 8 cups; 2 cups per serving.

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Cyn's Mock Potato Casserole

Introduction

You'll never believe that this creamy rich side dish doesn't have any potatoes! It's also high in protein with 10g per serving!

Minutes to Prepare: 30

Minutes to Cook: 20

Number of Servings: 8

Ingredients

16 oz bag of frozen cauliflower
2 Tbs light butter with canola oil (like Land O Lakes brand spreadable)
4 oz cream cheese, softened
1 lb Turkey bacon, cooked crispy & crumbled
8 oz shredded Sharp Cheddar cheese 
2 Tbs chopped green onions
2 Tbs Water

Directions

Serves 8

Microwave cauliflower w/2Tbs water for 10-15 mins until VERY soft, drain then mash with potato masher.

Blend in butter and cream cheese.

Add the shreded cheese (reserving about 2oz or 1/2 cup) and remaining ingredients and stir together.

Put in a casserole dish and top with remaining shredded cheese.

Bake 350 for 20 mins until brown and bubbly.

Number of Servings: 8

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Chocolate Chili with Three Beans

ingredients

1 pound lean ground beef

2 14 1/2ounce cansdiced fire-roasted tomatoes, undrained

1 15 ounce canblack beans, rinsed and drained

1 15 ounce canpinto beans, rinsed and drained

1 15 ounce candark red kidney beans, rinsed and drained

1 14 1/2ounce canbeef broth

1 1/2 cups chopped yellow onions (3 medium)

1 8 ounce cantomato sauce

1 tablespoon chili powder

1 canned chipotle pepper in adobo sauce, finely chopped

6 cloves garlic, minced

1 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1/2 teaspoon ground coriander

2 ounces bittersweet or semisweet chocolate, chopped

1 tablespoon honey

directions

1. In a large skillet cook ground beef over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.

2. Transfer meat to a 4- to 5-quart slow cooker. Stir in tomatoes, black beans, pinto beans, kidney beans, broth, yellow onions, tomato sauce, chili powder, chipotle pepper, garlic, cumin, cinnamon, and coriander.

3. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. If using low-heat setting, turn to high-heat setting. Stir in chocolate and honey. Cover and cook about 15 minutes more or until heated through. If desired, serve with sour cream and green onions and sprinkle lightly with cocoa powder.

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Herbal Tea and Weight Loss

Herbal tea and weight loss have long been connected. Consuming such kind of tea provides treatment and precautionary properties, with the habit now widespread all over the world once being limited at first to Asia. Teas containing herbs are now being suggested by doctors as an essential element of weight loss and everyday fitness routine. One more sign of how famous the drink has turned out to be is that it is at present the next most utilized beverage worldwide following water.

Camellia sinensis is an aromatic plant that functions as the fundamental resource for creating green, black and oolong teas which varies on the method of production. Oolong teas are partially fermented, whereas the well-liked black tea utilizes fermented leaves and the green tea utilizes unfermented leaves. Teas created from this herb contain polyphenols, a bioflavonoid kind that have antiviral, anticancer and antibacterial properties. These polyphenols are therefore essential for keeping the body healthy.

The major optimistic correlation between weight loss and herbal tea is that mixtures from the herbal beverage provide important elements that prevent fat accumulation and causes shedding of pounds. In addition, the antioxidant content of this tea is the main reason in getting rid or avoiding poisonous substances from increasing in the body. This cleansing result is necessary, as toxins lead to bodily or psychological illnesses. Toxin build up can harm human cells and cause cancers, and brings on numerous types of anxiety as the body deteriorates.

Tea has been discovered to lessen the occurrence of stroke and heart ailments as well, and exceeds many fruits and vegetables with regards to antioxidant result. Also, the antioxidants in herbal tea acts on specific body parts. This concentrated detoxifying result is not attained through other ways, some require for a particular and further action to rinse out body toxins.

Therefore, the weight loss and fitness result is founded on scientific and not on any strange or supernatural hypothesis. This technical foundation has urged research laboratories to continue their attempt in finding herbal relief for serious conditions and illnesses as well.

In spite of this hopefulness, people must be reminded that herbal teas are still mainly a back up solution to conventional medicines and cure for weight loss and a range of diseases. Because the advantages is applicable to all ages, a decent amount of herbal teas have become ascertained for equally ordinary conditions and grave or recurring situations.

Article Source: http://EzineArticles.com/3053902

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Strawberry Cupcake Recipe

Ingredients
1 1/3 cup fresh strawberries (not
frozen)
3 cups flour
2.5 tsp baking powder
1/2 tsp coarse salt
1/2 cup strawberry milk (regular milk is fine, too)
2 tsp vanilla extract
1 cup (2 sticks) butter
2 cups sugar
2 large eggs
4 large egg whites
This recipe makes 2 dozen
Preheat oven to 350
-Place strawberries in a food processor and puree them. You should have 2/3 cup puree.
If you’re a little short go ahead and add a few more strawberries!
-In a bowl, whisk together the flour, baking powder, and salt.

-In a separate bowl, mix together milk, vanilla, and strawberry puree.
-In another bowl, cream butter with an electric mixer on high speed until the butter
becomes fluffy. Gradually add sugar and continue mixing. Reduce the speed to medium
and add the eggs and the egg whites.

-Now reduce the mixer speed to low and add about half of the flour mixture. Mix until
combined, and be careful not to over mix or your cupcakes won’t rise. Then slowly add
the milk mixture, and mix just enough until combined. Add the remaining flour mixture.
-Pour batter into prepared cupcake tins and place in the preheated oven.

-Cooking times may vary, but it should take somewhere between 20-25 minutes.

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High Fiber Foods And Weight Loss

Those people who have a weight problem and consult a nutritionist or other professional will be told of the necessity to eat a well-balanced and nutritious diet, which includes the importance of eating enough dietary fiber. This is a term used often in health matters relating to weight gain. Nevertheless, what does ‘dietary fiber’ mean?

Dietary fiber is found in food products that originate from plants. It is found in all plants and trees that provide us with a large and important sector of our diets. Fruits – fresh and dried, vegetables – fresh and frozen, pulses – dried beans and lentils, whole grains, and nuts, are examples of the range of products that provide us with this vital part of our diet.

Fiber is not found in dairy products – milk, cheeses, yoghurt, nor is it present in meats, including poultry and fish.

A shortage of fiber in a diet can lead to a wide range of medical problems centered on the digestive and intestinal parts of the body: Bowel and colon cancer; constipation; irritable bowel syndrome; diverticulitis; coronary heart disease; diabetes; and over weight and obesity. Consuming the necessary daily intake of fiber can do much to overcome these troublesome medical conditions.

Unlike other components of our diet such as carbohydrates, fats, and proteins, fiber is not digested by the human body. It moves through the body to the bowel without being broken down.

Fiber takes two different forms, soluble and non-soluble, each form coming from different food groups.

Soluble fiber has been found to help in lowering cholesterol levels and relieving constipation. It is found in the flesh of fruits; vegetables; grains; dried beans, and lentils; and soy products.

Insoluble fiber comes from bran products; the skins of fruit and vegetables; nuts and seeds; and wholegrain foods.

Both types of fiber are equally important in maintaining a healthy digestive system so if a person is getting a sufficient amount of soluble fiber, then they would also be receiving enough insoluble fiber. Both soluble and non-soluble fiber is present in fiber-rich products.

The benefits of eating a diet high in fiber results in a more healthy and efficient operating of the bowels – it keeps constipation, hemorrhoids (haemorrhoids) and diverticulosis at bay. Soluble fiber lowers cholesterol levels. Both types of fiber lower blood sugar levels and insoluble fiber in a diet is associated with reduced risk of Type 2 diabetes. A high fiber diet assists with weight loss.

However, for over-weight people and those suffering from obesity, the benefits of eating enough fiber in their diet are that it assists with weight loss. Over-weight people have reported losing weight by consuming a diet that contains the recommended daily intake of fiber. One of the reasons for this is that food high in fiber is usually low in calories. As an example, four slices of white bread contains about 3 grams of fiber. However, four slices of wholegrain bread contains about 5.7 grams of fiber, and 10% fewer calories.

A meal with adequate fiber content acts as an appetite suppressant. This means the food is digested more slowly in the body giving a person a feeling of not being hungry, leading to the elimination of eating snack food between meals. Therefore, a person eating a meal with an adequate amount of fiber would eat less and therefore consume fewer calories. A two pronged attack leading to a healthier life style.

It is acknowledged that Westerners do not get enough fiber in their daily diets. The recommended daily intake should be about 30 grams for a mature age male. Whilst this may seem a lot, its easily achieved – eat wholegrain bread instead of white bread; eat an extra vegetable for dinner; have nuts or dried fruit, or a piece of fresh fruit as a snack instead of a bakery product.

It is imperative when eating a high fiber diet also to drink plenty of water to avoid bouts of constipation.

For most people increasing the quantity of fiber in their daily diet means only a very small adjustment, so the benefits would seem well worth the effort of making this adjustment. The over-all benefit is a much healthier life-style without any of the physical problems associated with not eating enough foods high in fiber.

Article Source: http://EzineArticles.com/6966773

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Applesauce Cupcake Recipe

Ingredients
• 1 cup whole wheat flour
• 1 1/2 cups all purpose flour
• 1 1/2 cups sugar
• 1 cup finely chopped, peeled apple (I prefer to use Granny Smith or Jonagold apples for baking)
• 1/2 cup chopped walnuts
• 1 teaspoon baking powder 
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/2 teaspoon cinnamon
• 1/2 teaspoon freshly grated nutmeg
• 2 large eggs
• 1 1/2 cups applesauce
• 1/2 cup melted butter

Applesauce Cupcake Recipe Directions

Combine all dry ingredients in a large mixing bowl.
Add eggs, butter, and applesauce. Mix for 2 minutes at slow speed.

Scrape bowl. Mix at medium speed for 1 minute. Scrape bowl, and stir in chopped apples and walnuts.
Your oven should be preheated to 350 degrees. spoon cupcake batter into cupcake pans lined with paper or foil cupcake liners. You should fill each cup approximately 1/2 to 2/3 full making sure you have the same amount of batter in each cup.

Bake your cupcakes for 15-20 minutes, or until a toothpick inserted into the center comes out clean. Remove the applesauce cupcakes from the pan, and cool completely on a wire rack.

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Bare Bones Low-Fat Chicken Salad Recipe

Bare Bones Low-Fat Chicken Salad
(David Kirsch, The Ultimate New York Body Plan)
SERVES: 1
4 oz poached chicken breast, cut into 1-inch cubes
¼ cup coarsely chopped celery
1 tsp finely chopped parsley
1 tbsp sliced almonds, coarsely chopped 
2 tsp Dijon-style mustard
2 tbsp chicken stock
1 or 2 dashes hot pepper sauce
salt and freshly ground black pepper to taste
In a medium bowl, mix chicken, celery, parsley, and almonds.
In another bowl, whisk mustard, stock, and hot pepper sauce together until well blended.
Combine mixtures, and stir well. Season with salt and black pepper.

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Basic Spaghetti Squash Recipe

Spaghetti squash is tasty low-carbohydrate substitute for pasta.
(Sally Fallon, Nourishing Traditions)

1 spaghetti squash (any size)
butter, to taste
salt and freshly ground black pepper, to taste
Preheat oven to 350°F.

Cut spaghetti squash in half lengthwise; remove and discard seeds. Place squash, cut
sides down, in a baking pan with about ½ inch of water. Bake for about 1 hour, or
until tender when pricked with a fork.

Let squash cool slightly, then remove the strands of flesh, bit by bit, with a fork. Mix
in butter, salt, and pepper.

Variation: Serve topped with grated Parmesan cheese, pesto, or tomato sauce.

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Parmesan Chicken Strips Recipe

Ingredients

8 ounces boneless skinless chicken breasts
1/4 cup (1 ounce) grated fat-free Parmesan cheese
1/4 teaspoon chili powder or Hungarian paprika. or to taste
1/2 teaspoon oregano
1/2 teaspoon basil
1/8 teaspoon garlic powder
Salt and freshly ground pepper to taste
1 egg, beaten

Directions

Preheat the oven to 350 degrees. Cut the chicken into 1-inch strips. Mix the cheese, chili powder, oregano, basil, garlic
powder. salt and pepper in a shallow dish. Dip the chicken in the egg and coat with the cheese mixture. Arrange the coated
chicken strips on a baking sheet sprayed with nonstick cooking spray. Bake for 18 to 20 minutes or until the chicken is
cooked through and light brown, turning once. Serve with fat-free ranch salad dressing, if desired.
Nutritional Facts
Calories 38
Cholesterol 34 mg
Fiber <1g carbs ,1g

Total sugar /1g
Diabetic Exchanges: 1 very lean protein carb choices: 0
Servings: 10

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Top Four Fruit Juices to Help Weight Loss Naturally

Did you know that while there are many fitness experts out there who constantly push us to commit ourselves to doing exercises and sweating, there remains a strategic way to lose weight trouble-free? That is by drinking juice from fruits that contain the needed vitamins and minerals supportive of building muscles and strengthening of the metabolism.

So what are the vitamins we are referring to? These are Vitamins A, B2, B6, B12, C, E, and iron, zinc, and the citric acid. The B complex vitamins are water-soluble substances which are easily used up in the body. Here are the most popular fruits known to contain these vitamins and minerals which you can make into juice drinks.

Lemon juice

This sour fruit has long found its place in medicine. Being the main source of citric acid and natural detoxifiers, many are enthused into drinking this delicious fruit juice. Furthermore, it releases unwanted body acids trapped inside the body and at the same time provides acidity to the digestive system to help in fat burning. This makes the body absorbs calcium rather than fats. Take note that when there is more calcium in the body, the cells increase their capability to burn more fats.

Lemon also has low carbohydrate content ranging about 24 – 26 calories per piece of fruit. Aside from those healthy facts, lemon fruits provide the necessary nutrients to burn fats.

Lime juice

Lime is also the very popular especially in the tropics. It also has all the vitamins and minerals necessary for losing weight from Vitamins A to B complex, iron and zinc and has a concentrated amount of citric acid. Citric acid burns the fat by diluting excessive carbohydrates consumed by the body before they transform into sugar. Zinc, on the other hand, finds its significance in weight loss regimen as regulator of hormones for weight maintenance like the leptin. Leptin works by reducing a person’s appetite.

When lime reduces fats, the iron in it supplies our body with adenosine triphosphate which is the body’s source of energy.

Like lemon, this fruit also finds its significance in the medical field as a natural medicine to diseases such as scurvy and other related skin problems and illnesses such as poor eyesight, gum problems, and urinary disorders.

Lychee juice

The poignancy of sourness of a fruit does not equate for its great Vitamin C or citric acid content. Actually, despite the light sweet taste of lychee, it contains a great amount of Vitamin C at 135.8 milligram per item of the fruit. The exact figures show that it is in fact 400 percent richer in Vitamin C than lemon and lime.
With a great amount of Vitamin C, lychee has the full capacity for converting fats in the body into energy. Since it also contains an adequate amount of calorie, it supports the buildup of muscles for more energetic and dynamic movement which is a general characteristic of faster metabolism. When your metabolism is fast, you get to burn more fats than usual.
Apple Juice
Compared to lemon, lime, and lychee, apple has the least number of vitamins and minerals to burn the fats. However, its fiber content is sufficient to work as laxative to make your digestion smoother and your bowel movements regular which are important in any weight loss diet.

Almost all fruits contain the needed vitamins and nutrients to help you burn fats but none can be at par with the amount that lemon, lime, and lychee contain and the capability of an apple fruit. If you want to make a more effective and natural weight loss regimen, drink juices from these fruits which are very healthy and engaging to the taste.

Article Source: http://EzineArticles.com/6199005 

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Banana Chocolate Cupcakes Recipe

I n g r e d i e n t s
1 cup (200 grams) granulated white sugar
1 cup (130 grams) all-purpose flour
1/3 cup (35 grams) unsweetened cocoa powder
(regular or Dutch-processed)
3/4 teaspoons baking powder
3/4 teaspoon baking soda
1/4 teaspoon salt
1 large egg
1/2 cup mashed ripe bananas(about 1 medium
sized banana)
1/2 cup (120 ml) warm water
1/4 cup (60 ml) milk
1/4 cup (60 ml) canola, corn, or vegetable oil
3/4 teaspoon pure vanilla extract
Chocolate Fudge Frosting:
3 ounces (90 grams) unsweetened chocolate, coarsely chopped
1/2 cup (113 grams) unsalted butter, room temperature
1 cup (120 grams) confectioners (powdered or icing) sugar, sifted 1 teaspoon pure vanilla extract

Banana Chocolate Cupcakes: Preheat oven to 350 degrees F (180 degrees C) and place rack in
the center of the oven. Line 12 regular-sized muffin cups with paper liners or spray each cup with
a non stick vegetable spray.

In a large bowl whisk together the sugar, flour, cocoa powder, baking powder, baking soda, and salt.
In another large bowl, whisk together the egg, mashed banana, water, milk, o il, and vanilla
extract. Add the wet ingredients to the dry ingredients and stir, or whisk, until combined. (The
batter is quite thin.) Pour or scoop the batter into the muffin cups, about 3/4 full, and bake for
about 20 minutes or until a toothpick inserted in the center of a cupcake comes out clean.

Remove from oven and let cool on a wire rack. Frost with the Chocolate Frosting.

Chocolate Frosting: Melt the chocolate in a heatproof bowl placed over a saucepan of simmering
water. Remove from heat and let cool to room temperature.

In the bowl of your electric mixer, or with a hand mixer, beat the butter until smooth and creamy
(about 1 minute). Add the sugar and beat until it is light and fluffy (about 2 minutes). Beat in the
vanilla extract. Add the chocolate and beat on low speed until incorporated. Increase the speed to
medium-high and beat until frosting is smooth and glossy (about 2 -3 minutes).


Makes 12 regular-sized cupcakes. 

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Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is exercise.
In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.
If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.

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Date Ice Cream Recipe

Ingredients

1/3 cup chopped pitted dates
4 tablespoons rum
2 eggs, separated
1/2 cup granulated sugar
2/3 cup milk
1 1/2 cups cottage cheese
Finely grated zest and juice of 1 lemon
2/3 cup cream, whipped
2 tablespoons finely chopped stem ginger

Soak dates in rum for about 4 hours. Put egg yolks and sugar in a bowl and beat until light. Heat milk
to simmering point in a saucepan then stir into egg yolks. Return the mixture to the rinsed pan and
cook over low heat, stirring constantly, until thickened. Cool, stirring occasionally.
Process cottage cheese, lemon zest and juice and rum strained from the dates together in a blender or
food processor until smooth then mix with the custard. Pour the mixture into a container, cover and
freeze until just becoming firm. Turn into a bowl, beat well, then fold in whipped cream, dates and
ginger. Whip egg whites in a bowl until stiff but not dry and fold into fruit mixture. Spoon mixture
back into container. Cover and freeze until firm.
About 30 minutes before serving, transfer the ice cream to the refrigerator.
Serves 6. 

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Avocado and Chicken Tortas Delicious Sandwich Recipes

1 fully ripened Mexican avocado
2 (6-inch) sandwich rolls (such as Portuguese or submarine rolls), halved
Salt and freshly ground black pepper, to taste
8 ounces grilled chicken breast, sliced
1 cup shredded iceberg or romaine lettuce
1 tomato, sliced
2/3 cup mashed black beans, divided 
1/4 cup pickled jalapeÒo pepper slices
Cut lengthwise around middle of avocado; twist avocado to separate halves; strike pit with a knife
blade to remove; scoop out pulp with a spoon.
In a small bowl, mash avocado.
To assemble tortas: Spread mashed avocado on cut sides of rolls, dividing evenly. Sprinkle with
salt and pepper. On bottom halves, layer sliced chicken, lettuce, tomato, black beans and
jalapeÒo pepper slices. Firmly press tops of rolls on tortas.
Yield: 2 sandwiches

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Yoga For Natural Weight Loss

Yoga is a light form of exercise that helps improve the overall flexibility and functioning of the internal organs. We often have seen a trend with people on a weight loss plan that prefer doing Yoga than any other form of exercise.

Yoga is fit for beginners that want to start losing weight but are not motivated enough to start running or lifting weights. Yoga helps increase the flexibility in the body gradually motivating you to start more active form of physical activity. So if you looking to seriously lose weight you need to watch what you eat and add a more strenuous physical activity routine to your Yoga sessions.

Since regular Yoga was not enough to give the quick results you were looking for over the years some forms of Yoga like Power Yoga, Flow Yoga have become extremely popular for weight loss.

There are many schools of Yoga that have similar benefits as Power Yoga and have in fact helped people manage heart diseases, asthma and other lifestyle diseases. To know what style is most conducive to your lifestyle here are few schools listed out for your information.

Hot Yoga: Hot Yoga is doing Yoga poses in a heated room of approximately 95 to 100 Fahrenheit which makes you sweat in loads in one session making your body more flexible. The session increases the body temperature making the body burn more calories to bring the temperature back to normal and the set of Yoga poses incorporated in it further help in burning calories by toning the muscles and through stretching. It is also called Bikram Yoga by some people.

Ashtanga Yoga: This style of Yoga pose is vigorous and more intense as the normal Yoga. It is a series of Yoga poses done actively in a short period of time. It covers from sun salutations, to standing poses, sitting poses, back bends and front bends to improve flexibility, stamina, energy, detoxifies the body and builds strength. This style of Yoga makes you very active in your day to day life providing motivation for weight loss.

Power Yoga: It is a high intensity form of doing Yoga poses vigorously. The session of power Yoga lasts for 90 minutes and works on the entire body increasing the heart rate. Power Yoga poses is followed by strength training. Power Yoga is dynamic, fast paced and helps you burn calories and fat. The poses and the schedule for a session may vary from teacher to teacher. It gives the body strength, elasticity and concentration along with faster metabolism.

Article Source: http://EzineArticles.com/7293475

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Savory Italian Grilled Chicken Low Carb Recipe

Ingredients

6 chicken breasts
1/4 cup olive oil
3 cloves garlic, crushed
fresh ground black pepper
1/4 cup fresh basil leaf, chopped
1/4 cup melted butter
3 sprigs fresh rosemary
1 tablespoon parmesan cheese

Directions
To grill, skin chicken breasts and rub in pepper to taste. Blend basil, olive oil, butter, garlic and parmesan cheese at low speed
using an electric blender, chopper or processor till smooth. Baste chicken lightly with mixture. Grill over medium coals
basting during cooking time with basil sauce. During this time add the rosemary branches to coals for added smoke flavor.
Do this 2 or 3 times. Grill 10 minutes each side depending on barbecue temperature. Garnish with fresh basil and serve this
grilled chicken recipe with rice or Italian pasta.

Nutritional Facts
Calories 403
Calories from Fat 273 (67%)
Amount Per Serving %DV
Total Fat 30.3g 46%

Saturated Fat 10.1g 50%
Monounsaturated Fat 14.2g
Polyunsaturated Fat 4.1g
Trans Fat 0.2g
Cholesterol 113mg 37%
Sodium 159mg 6%
Potassium 336mg 9%
Total Carbohydrate 0.6g 0%
Dietary Fiber 0.1g 0%
Sugars 0.0g
Protein 30.8g 61%
Servings: 6

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