Tag Archives: Olive oil

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Improve Your Health With Stress Management

Stress Management

Stress Management (Photo credit: Livin’ Spoonful)

Stress can be a factor that can deteriorate your health faster than any disease. Many people have suffered physically when dealing with problems that plague their lives. Since stress can affect you physically, mentally and emotionally, we can say that you won’t be safe until you get your problems under control with the proper stress management technique.

Learn to read the signs

In most cases, stress usually start mentally rather than physically. Since both are linked and work in tandem of your existence, we can say that the more affected you are with your problems, the more negative effect you will feel on your body.

To deal with this, you need to take extra care in observing your own body when being under stressed. Signs of heavy breathing, sweating, having trouble sleeping, or some aches and pains ñ they are all signs that your body is reaching its limit in coping with your stress.

There are plenty of techniques that you can take to help deal with stress and reduce the effect on your health. Breathing exercise can help regulate your oxygen intake and will help you relax. If you are having trouble sleeping, meditation can help you relax to the point of putting you to sleep.

You can also take in sleeping pills or anti-depressant medicines to help you along ñ these might be hard to come by since these are addictive if you keep taking it in. You might need to consult your doctor for prescriptions and if its safe to take these in.

Music therapy can also help you relax if you want to get a good night sleep after a stressful day at work. Since your mind is the problem when you are having problem sleeping, you need to make sure that you focus on keeping your thoughts in line and not get the better of you.

The adage “Music can soothe the savage beast” may very well work in your favor in this case. Go for nature rhythms or instrumental ones since these have a steady flow and can relax the mind and put you too sleep.

Eat well and eat right

Women tends to be more prone to eating than men when in the throes of stress. You need to keep an eye out on your diet and make sure you don’t go way past the limits that your body can take. Dieting is part of stress management and is routinely observed to keep your health as normal as possible.

Since eating habits tend to be erratic when you are having problems, you need to be careful in what you take in. Stay abreast of your weight and girth to determine if your eating habits are getting out of hand. Also, you need to be more conscious on what foods you take, make sure that these are healthy ones and stay away from fast foods or junk foods.

Start taking in vegetable salads with a healthy dose of some extra virgin olive oil instead of burgers and fries. Fruits can be prepared in plenty of ways to satisfy your cravings which is a healthy alternative to junk foods.

The secret to keep a healthy lifestyle during a time of stress to be more sensitive to your body. Try to be aware of possible signs that will indicate that your body is falling apart. The more you manage your stress, the more healthy your body would be.

 

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Cholesterol And Diet

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Lowering your dietary intake of cholesterol is recommended to maintain overall good health. Basic dietary guidelines are as follows:

Limit the following in your diet:

Fats, especially saturated fats.
All foods containing partially hydrogenated vegetable oils (most margarines and baked goods.
Dairy fats, such as whole milk, cheese made with whole milk, butter, egg yolks, sour cream.
Vegetable oil and lard.
Beef, especially the less-lean cuts.
Alcohol.
Products made of refined sugars and flours.

Most animal fats and hydrogenated fats are solid at room temperature, and have more of the LDL, or ‘bad’ cholesterol. Also known as ‘trans fats‘, these are the fats to avoid. Look carefully on the ingredients label for the words, ‘hydrogenated,’ or ‘trans fats.’ The most common foods with trans fats are cookies, pies, cakes, chips, snack and convenience foods. These foods also usually contain refined sugars and flours, making them doubly bad for cholesterol levels.

Instead, use these:

Fruits and vegetables, most of which are cholesterol-free, and which help lower cholesterol levels.
Whole-grain breads and cereals.
Low-fat or skim milk, yogurt, sour cream and cheeses.
Canola oil or extra virgin olive oil.
Chicken, turkey and fish.
Legumes and nuts.
Garlic
Margarines made of plant sterol esters, which help to lower cholesterol levels.

Foods high in fiber have the added benefit of helping to absorb and eliminate cholesterol from the intestines. Fruits and vegetables, whole grains, legumes and nuts are all high in fiber. Some fruits, such as citrus, apples, cranberries and blackberries are high in pectin, and are particularly good at reducing cholesterol levels.

Putting it into Practice

A change of lifestyle and eating habits can be very, very hard, especially if the habits are habits acquired over a lifetime. One way to help implement these all-important changes, is to start small. Set a small, short-term goal, such as switching to low-fat dairy products and whole grain breads. When that becomes habit, and the taste buds are acclimatized to the new flavors, make another small change, such as adding fruits and vegetables to the diet. Next, try eliminating soda pops, exchanging them for water and sugar-free, non-carbonated drinks.

The most difficult change to make for many people is the elimination of refined sugars and flours from the diet. Refined fours and sugars can be very addictive, giving the body a ‘sugar rush’ that may be hard to live without at first. A first step may be switching to whole grain flours, and then switching from sugar to sucralose, such as Splenda sweetener.

Make each step small and be patient, waiting for the change to become easy. It may take a year or two, but eventually, persistence will pay off, and a new healthier diet will be habit.

 

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Tips To Accelerate Your Metabolism

Weight Loss Plans and Free CoachingYour metabolic rate is the number of calories you burn per day. You may have read repeatedly from articles about accelerating your metabolic rate. The most common methods are consuming highly nutritious food in small amounts and performing workouts. If your metabolic rate is slower, it shows you are burning fewer calories. In order to increase your metabolic rate, you advise that you  follow the tips listed below:

1) Do not engage in fasting because you burn too many calories at once, which is really harmful to your body. In this process your muscles weaken and you face dehydration rather than minimizing the fat content.

2) Eat about 6 times a day by consuming nutritious items such as lean protein, fruits and vegetables in small portions.

3) A heavy breakfast is a key factor in increasing the rate of metabolism. Since you are awake for the whole day, your metabolic rate is accelerated.

4) Substitute healthy fats for processed carbs such as nuts, fish, olive oil, and flax oil.

5) Consume less sugar so that the insulin production is regulated and you will burn calories more efficiently.

6) Eat about 1 gm of protein per pound because the excessive fat content will be drained away.

7) Avoid alcohol intake. Alcohol is harmful for weight loss as it prevents fat burning and calorie dense.

8) Green tea and water are the best forms of beverages that do not affect the metabolism process. So use them instead of tea, coffee and alcohol.

9) Avoid night shifts. If they are unavoidable then follow the above-mentioned tips carefully.

Your metabolic rate will be dictated by your lifestyle. Follow the tips in this article if you want to speed up your metabolic rate and lose weight the healthy way.

We are always available for a free consult so contact us if you need help!!!

 

 

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10 Top Healthy Foods To Keep You Fit

close up of dried legumes and cereals

 

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

You may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

 

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Healthy Weight Loss Recipe-Artichoke Scrambled Eggs Benedict

Recipe provided by Susan Irby. Click here to visit her site for more healthy recipe's.

Recipe provided by Susan Irby. Click here to visit her site for more healthy recipe’s.

This is perfect delicious easy meal for breakfast, lunch, and brunch. Enhance your healthy weight loss efforts and wake up your mornings with this quick healthy low cal, low-fat #SOBikini recipe that averages only 290 calories per serving!  This recipe serves four and only takes 30 minutes to prepare.

  1. Preheat oven to 425°F.
  2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet.
  3. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
  4. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl.
  5. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
  6. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce.
  7. Garnish with oregano sprigs, if desired.
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Healthy Weight Loss Recipe’s-Oven Baked Halibut

CLICK HERE TO SEE MORE GREAT RECIPE'S FROM SUSAN IRBY THE BIKINI CHEF.

CLICK HERE TO SEE MORE GREAT RECIPE’S FROM SUSAN IRBY THE BIKINI CHEF.

Great healthy recipe whether your trying to lose weight or eat healthy.  If you love outdoor grilling, this halibut recipe is perfect for the grill, too! Not a fan of halibut? Use salmon, mahi mahi or tilapia. Fish is a heart healthy food packing in omega 3 fatty acids. Fish is great for weight loss, and glowing skin and hair.
Author: Susan Irby The Bikini Chef
Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Serves: 4
Ingredients
  • 2 lemons, sliced
  • 1 pound fresh halibut filet
  • 1 tablespoon olive oil
  • sea salt to taste
  • black pepper to taste
  • 1/2 cup chopped Italian flat-leaf parsley leaves
  • 2 tablespoons chopped fresh basil leaves
  • 2 tablespoons chopped fresh thyme leaves (stems removed)
Instructions
  1. Preheat oven to 375*.
  2. Place the lemon slices in a baking dish.
  3. Rub the fish on both sides with olive oil, lightly with sea salt and pepper; finish with parsley, basil, and thyme.
  4. Place halibut over the lemons and bake about 15 minutes or until the fish flakes and is just cooked through.
Notes

This recipe is also adaptable for poaching the fish. Place prepared,uncooked fish on parchment paper. Top with the lemon slices. Add a splash or two of white wine. Fold the parchment paper to seal on all sides. Place in oven and bake as directed. Fish will come out deliciously flakey and flavorful.

**NOTE: The fish in the photo is grilled and fresh peas have been added as a side dish.
***SPECIAL NOTE: This recipe is from “Boost Your Metabolism” cookbook by Susan Irby The Bikini Chef. Visit the Bikini Boutique and order your autographed copy!

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Healthy Weight Loss Recipe’s-Soy Maple Salmon

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For more recipe’s like this click on the picture to visit Susan Irby’s site. “The Bikini Chef”

Whether you want to lose weight or are looking for a healthy recipe this one will suit your needs.  

Ingredients:

Directions:

  1. Preheat oven 400 degrees.
  2. Mix soy sauce, maple syrup, orange juice, 2 garlic cloves and 2 tbsp water in a large bowl. Add salmon. Cover and refrigerate for 20 minutes.
  3. Meanwhile, put cauliflower and broth in microwave-safe bowl; cover loosely with plastic wrap and microwave for 6 minutes, until tender.
  4. Coat a rimmed baking sheet with cooking spray. Drain the fish, season with salt and pepper, and place on baking sheet. Bake 8-10 minutes, until slightly golden around edges.
  5. Meanwhile, heat EVOO and remaining garlic in large skillet over medium-high heat; cook garlic until broken up (use wooden spoon). Add cauliflower and broth, cranberries, nuts, orange zest, parsley, 1/4 tsp salt and pepper to taste and stir to heat through. Serve with the fish.
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Healthy Weight Loss Recipes-Shrimp with Red Beans and Quinoa

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Recipe Type: Entree

Author: Susan Irby The Bikini Chef
Prep time: 20 mins
Cook time: 3 hours
Total time: 3 hours, 20 mins plus soak beans overnight
Serves: 4
This Mardi Gras classic takes a healthier twist with protein-rich quinoa. Delicious any time of year, here shrimp is used. Perfect for the family or single guy or gal on the go, make ahead and freeze for later use. If you don’t eat shrimp, substitute chopped cooked chicken breasts, sliced lean turkey sausage, or a little not-so-lean andouille sausage.
Ingredients
  • 1 pound dry kidney beans
  • 3 tablespoons olive oil
  • 1 large white or yellow onion, chopped
  • 1 medium green bell pepper, seeded and sliced into thin strips
  • 2 cloves garlic, minced
  • 2 celery stalks, roughly chopped
  • 3 cups water
  • 3 cups vegetable broth
  • 2 crushed bay leaves
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon dried thyme
  • 1/4 teaspoon dried sage
  • 1 tablespoon dried parsley
  • 1 teaspoon cajun seasoning
  • 4 cups cups water
  • 2 cups uncooked, rinsed quinoa or long grain white rice
  • 2 pounds large shrimp, peeled and deviened
  • 1 tablespoon extra virgin olive oil
  • fine zest of 1 lemon
  • 1 tablespoon chopped fresh thyme leaves
  • Finely grated fresh parmesan cheese, about 4 tablespoons

Directions

Rinse beans, and then soak in a large pot of water overnight. In a skillet, heat 2 tablespoons of olive oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes. Rinse beans, and transfer to a large pot with 3 cups water and 3 cups vegetable broth. Stir onion and bell pepper mixture into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 to 3 hours, adding a little water or vegetable broth if needed.

Meanwhile, prepare the quinoa (or rice). In a saucepan, bring water and quinoa to a boil. Reduce heat, cover, and simmer for 15 minutes. *If using rice, add 5 minutes of cooking time.

Toss shrimp with remaining 1 tablespoon of olive oil. Heat grill pan or skillet over medium heat. Add shrimp and cook until just pink, about 3 minutes. Serve shrimp whole or chop into large pieces. Set aside.

To serve, place quinoa on serving plate and top with red beans and shrimp. Finish with a pinch of fresh thyme leaves, lemon zest, and freshly grated parmesan cheese (about 1/2 tablespoon). Serve warm.

CLICK HERE FOR MORE GREAT RECIPE’S FROM THE BIKINI CHEF

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Healthy Weight Loss Recipes-Buffalo Wing Hummus

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Get your hot wing fix this season without the high fat and calories. This simple hummus has great “wing” flavor along with protein and fat-burning properties from spicy hot sauce, paprika and lemon juice.  Great for any healthy weight loss plan.

Buffalo Wing Hummus
Makes about 2 cups of hummus

3 cups canned chickpeas, drained and rinsed, 1/2 cup liquid reserved
2 cloves garlic, chopped
1/4 cup tahini
1/4 cup fresh lemon juice
1 1/2 teaspoons paprika
2 tablespoons bbq sauce
2 tablespoons hot sauce
1 tablespoon distilled white vinegar
1 pinch sea salt or to taste

Place all ingredients into food processor and puree until smooth. Serve with fresh celery stalks, apple slices, and jicama.

This recipe was provided by Susan Irby “The Bikini Chef”.  See more of her recipes at http://thebikinichef.com.

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Healthy Weight Loss Recipes-Chicken Oscar

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Another great recipe if you want a great meal to add to your weight loss plan.  This weight loss recipe will leave you wanting more. Enjoying chicken, steak or anything “Oscar” doesn’t have to blow your bikini figure. Celebrate the Oscars Red-Carpet-Ready style with Susan Irby The Bikini Chef and the hosts of Bikini Lifestyles “Wine Dine and Workout”. This recipe is #SOBikini by substituting non-fat plain yogurt for high fat, high calorie egg yolks.
Serves 4

1 bunch of asparagus spears, trimmed to 5 to 6 inches long
4 boneless, skinless chicken breasts (about 5 ounces each)
1 cup nonfat milk
1 egg, beaten
1 cup panko bread crumbs
1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
2 cups nonfat plain yogurt
fine zest of 1/2 lemon
juice of one lemon
1/4 cup dry white wine such as pinot grigio
1 1/2 teaspoons dry mustard
3 tablespoons chopped fresh tarragon leaves
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 pound lump crab meat, drained

Prepare an ice bath by placing ice and water in a large mixing bowl.  Set aside.  Bring a large stockpot of water to a boil over high heat.  Add a pinch or two of salt.  Add asparagus and boil for about 30 seconds.  Remove quickly and transfer to ice bath.  Let rest in ice bath for about 2 mintes.  Drain, pat dry slightly, and set aside.

Place one chicken breast on flat surface, cover with plastic wrap and use a meat pounder to pound to 1/4 to 1/2 inch thickness.  Do this for each chicken breast.  Place nonfat milk and egg in a large mixing bowl.  Place panko bread crumbs and 1/2 teaspoon cayenne pepper in a separate large mixing bowl.  Dredge pounded chicken in milk mixture, then into panko mixture, coating both sides.  Transfer to a baking sheet to rest.  Heat olive oil in large heavy skillet over medium high heat.  Add chicken breasts but do not overcrowd the pan.  Cook about 3 minutes on one side.  Turn and cook until chicken is cooked through.  Transfer to a plate to rest while you make your sauce.

Heat a large skillet or saucepan over medium high heat.  Whisk in yogurt, lemon zest, lemon juice, white wine, mustard, and remaining 1/2 teaspoon cayenne pepper.  Whisk until well combined and heated through.  Add tarragon leaves, salt, and pepper and stir to combine.

To serve, place one cooked chicken breast on serving plate and top with 3 to 4 asparagus stalks.  Ladle about 2 tablespoons of yogurt mixture over the top.  Top with 1 to 2 tablespoons of lump crab meat.  Enjoy.

 

THIS RECIPE WAS PROVIDED BY SUSAN IRBY “THE BIKINI CHEF”.

CLICK HERE TO VISIT HER SITE

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