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Sunday, 1 February 2015

Freeze Your Fruit



FRUIT YOU CAN FREEZE!

Bananas– Bananas will darken in colour and be mushy, but they’re perfect for baking and smoothies.  For use in smoothies, peel and cut ripe bananas into quarters, flash freeze on a tray, then store in freezer bags.  For baking, you can pre-mash and pre-measure if you feel so inclined.  Bananas can be frozen in their peels, but extracting the banana after it is partially thawed increases the “eeww” factor.  It’s worth the small effort to take off the peels.

Grapes– Wash before freezing.  Frozen grapes make a fun summer treat for kids and adults alike.  They’re like a stick-less lolly pop.  You’ll want to eat them frozen, as they will get mushy as they thaw.  You could also add them into smoothies.  When grapes go on sale, buy more than you can eat and stick them in the freezer (after washing them, of course).

Melon– I cube and freeze watermelon and cantaloupe from the garden.  Flash freeze it on a tray for a few hours, then store it in freezer bags, and it’s easy to access the portion that you want.  Frozen melon is great to add to smoothies.

Citrus– Cut up and freeze lemons, limes and grapefruit to use in smoothies.  For lemons and limes, you can even leave the peel on.  If you have access to a citrus tree, you probably know that you can juice your oranges and lemons and freeze the juice.  Lemon juice freezes nicely in ice cube trays.

Pumpkin Purée– We make our own pumpkin purée to use in place of canned pumpkin in pies, muffins, cakes, and soups.  I freeze it in measured quantities in these storage containers, then once it’s frozen, I wrap it in plastic wrap and store it in freezer bags.

Berries– I hope this one isn't new to anyone.  Washing or hull the berries before freezing.  Frozen berries are great for pies, smoothies, sauces, jams, and more.  When they thaw, they can be mushy (depending on the type).  My kids love to stir berries or frozen fruit into bowls of oatmeal to help cool it down.









Thursday, 29 January 2015

Lose Weight This Week


Breakfast (Everyday) 

2-3 Nuts (almonds), one fruit (preferably apple) and fresh fruit juice. Or 2-3 eggs (without yolks) and fresh fruit juice/Tea/Coffee.

Day 1 (Monday)
Lunch: Salad, roti, vegetable and curd.
Dinner: Salad, fruits and boiled veggies.

Day 2 (Tuesday)
Lunch: 1-2 punctured eggs, tea/coffee
Dinner: Salad, 1 piece meat, vegetable soup (remove grease)

Day 3 (Wednesday)
Lunch: 1 grapefruit, 1-2 boiled egg
Dinner: 1-2 pieces of chicken/meat and soup (vegetable or chicken)

Day 4 (Thursday)
Lunch : Salad, grapefruit and skimmed milk
Dinner: Grilled sandwich (fat-free cheese), crumbled egg

Day 5 (Friday)
Lunch: Eggs (with yolk), tea/coffee
Dinner: Green salad, fish (low-fat: cod, tuna, salmon)

Day 6 (Saturday)
Lunch: Salad and fruit platter
Dinner: Meat, boiled vegetables, salads

Day 7 (Sunday)
Lunch: Grilled white gravy chicken, salad, grapefruit
Dinner: Soup, chicken, boiled cabbages, sugar-free dessert





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Don't Be A Quitter!



Wednesday, 28 January 2015

Strength Training for Women




Try this strength training program in the comfort of your own home, all you will need is a mat and a couple of dumbbell's and you are ready to go. Strength training is excellent for weight loss, as building muscle helps to burn calories.

Lifting weights will help you achieve a toned body, by using relatively light weights you can also raise your heart rate by doing higher reps. This will allow you to get a cardio workout at the same time as building muscle... two workouts in one routine!

Cardio routines will not build muscle, so it makes sense to train for strength to tone up, burn calories and get that killer body you have always dreamed about.  






Tuesday, 27 January 2015

Stop Snacking in 2 Seconds!




Have a habit of eating unhealthy snacks?

Blame your meddling mind: When choosing what to eat, your brain automatically factors taste into the decision before you consider whether it's good for you, finds new research from California Institute of Technology.

In the study, participants chose between two foods on a computer screen. The researchers analysed the subjects' decision-making process by tracking how each person moved the computer mouse. They found that flavour influenced the choice before health did, but people who had more self control factored healthiness in sooner.

The reason taste pops to mind first is because it's a concrete, visceral attribute, says study author Nicolette Sullivan. You don't have to think about whether you like the flavour of your favourite snacks. On the other hand, it takes a little consideration to determine whether a food is good for you, it's not as easy for your brain to compute. 

Because taste factors in first, it can drive your decision, says Sullivan. But to have more self control at snack time, just pause for a beat instead of automatically reaching for the Doritos.
"Waiting just a little longer may very well allow health to have more of a say in your final choice," Sullivan says. "The waiting time might not even have to be very long, 1 or 2 seconds might be enough, and that's something the average person can do very easily." 









Boost Up Your Strength Training



If you just can't stand a certain exercise in your strength-training plan!

You don't have the equipment it requires, or just want to have a little control over which moves you do in the weight room, good news: You can make tweaks to your plan on your own, so long as you swap apples to apples, so to speak. In fact, a new study in The Journal of Strength and Conditioning Research found that muscle activation during these two moves is actually identical. (Find out the differences between a narrow grip bench press and a wide grip bench press.)

There are of course many other exercise “pairs” that work the same or similar muscle groups and are essentially interchangeable, explains Joel Sanders, performance coach at EXOS. 

Sanders paired five swappable moves, modelled by Lacey Henderson, American Paralympic Long Jump Record Holder who trains at EXOS (and, when done together, make up a killer total body workout). “These pairs include one more 'loaded' strength movement (meaning it uses weights) and one that works the same muscles but uses less equipment,” explains Sanders.

If you are aiming to get stronger, do 6-10 reps of each move (with the heaviest weights you can stand, adding weight to any bodyweight movements or placing a medicine ball between your knees for knee raise.) If you are looking to expend calories and keep your heart rate elevated, aim for 8-12 reps and keep the weights lighter/body-weight, says Sanders. Move from one move to the next with little to no rest. Rest two minutes, then repeat the circuit for a total of three cycles.  






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