The Food Blog
The Healthy Benefits of Lifting Iron (0 Comments)
Did you know, it’s still a HUGE misconception that woman should not lift weights and a lot of women still spend most of their time just on cardio machines?! It’s TIME to break the status quo ladies. Lifting iron just a few times a week will not only trim off inches from your hips and waist, but it can totally transform your shape and your overall well being. And ladies who lift weights even after the 24 hour time period burn 100 more calories than those who only did cardio. Plus, it can boost your mood entirely for the whole day! Below are the many benefits in lifting ladies.
HEALTH BENEFITS OF LIFTING IRON:
BODY FAT LOSS – Lifting weights builds more muscle and as lean muscle increases so does your metabolism. When you have a higher metabolism you will burn more calories all day long.
INCREASED PHYSICAL STRENGTH – The misconception here is that most people think you will “bulk up”, but that is NOT the case at all. women are not made of fairly enough testosterone in building that kind of muscle like men do. Instead we develop muscle definition and overall strength.
BONE STRENGTH – Strength training and weight baring exercise has shown to help increase bone density and slow down the process of bone loss overtime. As we age, we are more prone to fractures, falling and osteoporosis due to density levels, especially after the age of over 35 years old.
DECREASED RISK OF INJURY – When you strength train on a regular basis, this significantly decreases those risks substantially. Utilizing weights can help to correct imbalance of the muscles with proper movements in reducing muscle-skeletal injuries.
BURN BABY BURN – The more intense the workout the more calories burned. After an intense workout of strength resistance training, there is more EPOC, excess post exercise oxygen consumption, in the system with increasing oxygen to help break down fat that stores in the body.
PROMOTES HEALTHY POSTURE AND REDUCTION IN BACK PAIN – For myself, I’ve noticed a vast improvement in using weights versus just cardio sessions. This creates a stronger back, shoulders and core while correcting posture to stand taller with the shoulders and spine more aligned properly.
STRESS RELIEVER AND POSITIVE MINDSET – I always love that endorphin rush after a workout. Endorphins are neurotransmitters that prevent pain, improve mood and helps fight depression. It promotes healthy stimulation for your mind, more alertness and boosts of energy. So, go ahead and pick up those weights to brighten your day.
REDUCTION OF HEART DISEASE AND DIABETES – Since weight training can improve cardiovascular health by increasing HDL and lowering blood pressure, it also improves the way the body processes sugar. Adult onset diabetes is on the rise for men and women. Research has indicated that lifting weights can increase glucose usage in the body by 23% in a 4 month period.
FLEXIBILITY – Researchers have found that full range resistance training workouts can improve flexibility just as well as the typical static stretching regime. Now, if you have joint pain, go ahead and squat low. Your knees will thank you for it. Perkins says “Stronger muscles better hold your joints in position. So you won’t need to worry about your knees flaring up the next time you run”. I believe this to be true in that I enjoy running and other outdoor activities. It has helped me in my overall performance.Your core will be better able to support your body’s weight and maintain proper form during other exercises. Plus your arms and legs will become powerful in the process.
IT’S NEVER TOO LATE – Women who strength train consistently report feeling of confidence and capable as a result of their programs when dealing with clinical depression than just standard counseling in a 10 week time period of strength training. This is a Harvard fact.
Women who modestly gain more muscle will change their body composition. Therefore resulting in more lean body mass and less fat overall. And muscles strengthen not only your body, but your mind as well. Researchers have found that just six months of resistance training enhanced cognitive function substantially. In fact, these sweat sessions resulted better in verbal reasoning and longer attention spans.
Easy Breezy Fudge Brownies (0 Comments)
These chocolate brownies are easy breezy and irresistibly fudgy. It can get any easier that just one bowl and a spatula to create these in your own home. In our household we love chocolate. Who doesn’t it, right?! This is from scratch, not from a box, and made with simple ingredients you may have in your kitchen already. You may never want to go back to the box brands. These yummy treats are versatile. You may customize them to your liking such as adding nuts, Reese’s, m & m’s or whatever your heart desires.
There are numerous health benefits to having chocolate. High quality dark chocolate contains many nutrients. Studies have shown that it can improve health and lower the risk of heart disease. Below are some examples.
– DARK CHOCOLATE NUTRITION – It contains a decent amount of soluble fiber and loaded with minerals. A 100 gram of a bar with 70%-85% of cocoa contains 11g fiber, 67% of iron, 58% of magnesium, 89% of copper, 98% manganese and plus plenty of potassium, phosphorus, zinc and selenium. Always best in moderation.
– POWERFUL SOURCE OF ANTIOXIDANTS – One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols, and flavonols than any other fruit including blueberries and acai berries.
– IMPROVES BLOOD PRESSURE AND BLOOD FLOW – Favonols content in dark chocolate helps to stimulate the lining of arteries to produce nitric oxide.
– DECREASED RISK OF DISEASES – It can drastically reduce heart disease with most people who consume chocolate. A study showed that having chocolate 5 times per week lowered cardiovascular disease by 5%.
– GREAT FOR SKIN PROTECTION – The quality in chocolate helps against the sun rays due to the bioactice compounds. It improves blood flow to the skin and increases the density and hydration levels.
– IMPROVED BRAIN FUNCTION- The stimulant substance of caffeine may be the key reason that cocoa improves brain function in the short term. with the elderly, it can improve cognitive function with mental impairment too.
There are many more benefits but just to give you a better idea of the nourishment for well being. Although dark chocolate has numerous health benefits, it’s always best to stay in moderation. Always best to choose high quality chocolate over 70% with the cocoa content as well.
SERVES: 16
INGREDIENTS:
1/2 cup unsalted butter, melted, or you may use coconut oil (1/3-1/2 cup)
1/2 cup unsweetened cocoa powder
1 cup sweetener, maple or honey, or preferred
2 eggs, large pasture raised
1 tsp pure vanilla
1-2 tsp almond or coconut milk
3/4 flour, coconut or preferred
1/4 tsp sea salt
2/3 cup chocolate chips
INSTRUCTIONS:
Preheat oven to 350 degrees.
Prepare a 8×8 pan , greased or use parchment, and set aside.
In a medium bowl, combine butter and sweetener; stir well until dissolved.
Add the eggs, one at a time, then vanilla; stir well until combined.Add in milk and stir well.
Add the flour and sea salt until combined. Do not over-mix.
Add in any other extras like chocolate chips, etc.
Place the mixture in the pan and smooth evenly.
Let bake for 20-25 minutes, or until toothpick comes out clean. Do not over bake!
Let cool completely. Then cut and slice into squares. Enjoy!
Slow Cooked Corned Beef and Cabbage Stew (0 Comments)
If you have never made corned beef and cabbage before, here is a super simple meal to create in your own home for your loved ones. A meal packed with nutrients, flavor and quite satiable. Most beef briskets come with a spice packet, but i always prefer making my own due to conventional chemicals and artificial flavorings. Normally I only make this dish around St.Patrick’s Day, but it’s darn delicious. A perfect meal for two or for a crowd. Below are the amazing benefits of cabbage.
Cabbage is a powerful brain food with an impressive array of health benefits. This simple item was praised by the pharaohs and has become a staple in most peoples clean diet all over the world. It is so versatile, satiable and an inexpensive produce item.
HEALTH BENEFITS OF CABBAGE:
– Cabbage helps to detoxify the body due to the vitamin C and sulfur by removing free radicals and uric acid from the body.
– It is rich in potassium which helps to regulate blood pressure by counteracting harmful effects of overexposure of sodium in the body.
– It helps to regulate blood sugar levels and aid in insulin production.
– Cabbage is a powerful anti-inflammatory which contains, betalains, which help to reduce joint pain and arthritis. With chronic diseases most people should look into anti-inflammatory type foods which are highly beneficial to symptoms in the body.
– It helps to promote brain health due to the richness in iodine to regulate the nervous system. It prevents and treats neurological disorders.
– Cabbage is rich in fiber which helps your digestive tract run more efficiently and it is the main health benefit for roughage. Eat more cabbage.
– Since this item is packed full of vitamins, minerals, fiber and nutrients while being low in calories which equals weight loss. Very satiable.
Cabbage is a wonderful remedy in treating constipation, stomach ulcers, headaches, skin disorders, heart disease, eye disorders, aging and Alzheimers. I hope you incorporate more cabbage into your clean eating diet for overall well being. I believe in the importance of good clean food in nourishing your mind, body and soul for overall well-being. Food is fuel. Food is medicine.
SHALL WE SCROLL DOWN TO THE RECIPE……………………………
SERVES: 6
INGREDIENTS:
2 onions, medium, wedges
2-3 garlic cloves, smashed and halved
1 package (2-3pounds) of corned beef brisket
3 cups beef broth, low sodium, organic
4-5 cups water, filtered
1/2 tsp mustard seeds, or mustard will do
2 bay leaves, or oregano
6 all spice berries
1/2 tsp nutmeg
1/2 tsp sea salt, to taste
1/2 tsp black pepper, to taste
6 carrots, organic, skin rubbed off and cut into 3-4 inches
3 celery stalks, cleaned and cut into the same
1/2 -1 pd potatoes, quartered, or preferred style
1 whole cabbage, remove first layers, sliced in half, cored and wedged
INSTRUCTIONS:
Place onions and garlic on the bottom of crock pot. Next, place the beef brisket over the items.
Add the beef broth and the water to the pot. Sprinkle in the spice mixture of mustard, bay leaves, all spice, salt, pepper, nutmeg and oregano.
Cover and allow to cook on low for 8-10 hours.
About 4 hours of cooking add in the the rest of veggies ( carrots, potatoes, celery); cover and cook.
One hour prior you may either add the cabbage into crock pot or transfer the mixture into a big pot with the added cabbage on medium and let cook for the remainder of the time.
When all set, use a ladle and pour into decorative bowls and serve immediately. Enjoy.
NUTRITIONAL CONTENT: calories 330; total fat 19.3g; cholesterol 95mg; potassium 634mg; total carbohydrates 16.3; dietary fiber 5.3g; sugars 6g; protein 23g and high iron, vitamin B12 and zinc. Very high in selenium and vitamin C.
Healthy Benefits of Mindful Meditation (0 Comments)
“The quieter you become the more you can hear”. – Ram Dass
The past year or so, I have been implementing morning meditation practices on a daily basis as part of my self care rituals. Over time I had noticed huge improvement on many levels.
Before starting to apply this in my daily life, I have done research with books, documentaries and videos about this very simple but powerful benefits with meditation. Although in the beginning I was not consistent, but once I reached a level of cultivating a steady habit it all started to shift. I experienced clear changes with my thought patterns, my emotions, my reactions towards external events and views of reality.
During the process of my journey with meditation, I have found various benefits to share with you in this process. If you don’t meditate, or maybe thought of it but haven’t tried it just yet. I highly recommend you considering small changes in cultivating it as a daily habit. Below are some of the many health benefits I have experienced for myself.
GAINING INNER PEACE:
With meditation, you are able to release all the junk out of your system, just like cleaning your home. You expel negativity and return it to the universe where it can be converted into positive energy. But just like cleaning a very messy area, it does take time and effort before all that mess is completely cleaned out. After regular meditation, i felt more calmness within my mind. It truly made me realize how noisy my state of mind was previously. And this is the state in which only you can experience for yourself. This has increased my awareness level with my own thoughts.
INCREASING SELF AWARENESS:
Are you aware of the millions of thoughts that go through your mind during the 24 hour period? Do you know what you are thinking about all the time?
Meditation can help to give you clarity on your thoughts, inner desires and increased self awareness. The more you meditate, the more self aware you are and become. You become conscious of what you think, say, feel and what you want. Your vision must be clear in order to have strength and not to be easily swayed by external factors that surround you. Meditation has increased my connection with my inner intuition.
MORE GROUNDED AND CALMER:
You become more unattached to the physical world and start becoming a third party observer of what surrounds you. You become more observant of the world around you and not ruled by your ego and much more aligned with your higher self. And in turn, you become a person of calmness. More peace. More harmony.
BEING MORE PRESENT:
When you are more grounded, You become present in the world around you. This lets us react better to situations around you. You are more attentive, focused, efficient and receptive. You maximize every moment of your life by living in the moment.
INCREASING CONSCIOUSNESS:
You become more connected with your surroundings, the people around you, the world around you. You tend to start shedding lower levels of consciousness in vibrating higher with energy. Everything is inter-connected in this world.
INSPIRATION:
With meditation, this is where creativity and imagination comes into play. I’ve gained ideas and creativity through this simple method that has been around for centuries. Even our greatest leaders have tapped into this such as Edison, Buddha, Jesus, Confucious, Einstein and many more. Through constant practice, you will master positive intentions. Your ideas and solutions will be elevated on a more conscious level.
REJUVENATION:
All of us are essentially made up of energy, we have 7 energy centers, called the Chakras, where energy flows from. When you meditate, you are able to clear these unwanted energies and in turn feel more energized and rejuvenated.
HEALTHY SLEEP PATTERNS:
With insomnia, in most cases it is the constant thought patterns coming and going that may result in anxiety, stress and depression. This method helps to clear the mind of unwanted clutter and allows more soothing sleep. Remember it will take time and doing this before bed is best as well. Just keep up with the regular ritaul and you will see positive results. Consistency is key.
INCREASE SPIRITUAL CONNECTIONS:
Heightened consciousness from meditation leads to a higher and deeper spiritual awareness and your sixth sense. That sixth sense sure comes into play. Your intuition is what gives the most insightful and valuable solutions.
MORE FULFILLMENT TOWARDS LIFE:
You will gain overall fulfillment with the many meditation practices. You will be able to master yourself, become more positive and revitalized.
Mindful meditation isn’t always easy or even peaceful at times. Remember it takes time and effort to master. But it has numerous benefits, and you can start toady, and for the rest of your life.
“Nothing can bring you peace but yourself”. – Ralph Waldo Emmerson
Pan Roasted Steak Tips in a Creamy Wiskey Reduction (0 Comments)
This romantic homemade meal for Valentine’s Day, with my love, totally hit the spot. A rich, decadent and Devine dinner it was. Sounds quite fancy, but so easy to create in your own home with real-food ingredients that will sure please a crowd or just for two.
Beef is highly one of the most consumed popular types of meat. When choosing meat it’s best to go with grass fed versus the conventional types in the marketplace. And why? Grass fed cows contain higher and healthier nutrient profiles. They have increased antioxidants, higher amounts of omega 3 fatty acids and healthier fatty acid profiles as well. When consuming beef it will enhance muscle growth and maintenance and improved physical fitness. If you have anemia, this will help to reduce the symptoms due to it’s rich source of iron.
With most food choices, it is best to consume in moderation. Highly consumption of processed meats and overcooked meat has known to be linked to heart disease and cancers. It’s best to stick to lean cuts of meats and smaller portion sizes with your dinner meals. High quality is beat and less is more.
SERVINGS: 4
INGREDIENTS:
4 steak cuts of your choice (filet, sirloin, ribeye or tips)
2-3 tbsp Olive oil
Sea salt, to taste
black pepper, to taste
2 tbsp unsalted butter
1/2 onion, minced
1 garlic clove, minced
2/3 cups mushrooms
1/8 tsp ground nutmeg
3 tbsp whiskey, or preferred style
1 tbsp balsamic vinegar, good quality
1/2 cup light or heavy cream
1 tbsp herbs, minced (chives, parsley, tarragon,basil or rosemary)
INSTRUCTIONS:
Prepare the meat with rubbing some oil, salt and pepper.
On high heat, with a little oil, with a good size pan; when hot, add the steaks. Let cook on both sides until desired doneness – depending on the thickness of the steak. (usually about 5 minutes per side for 1 inch thickness. Check with your thermometer about 145 degrees for rare, 160 degrees for medium. When done remove steaks to a plate and let rest.
With the same pan, melt the butter. When bubbling, on medium heat, add the onions and let saute until softened and fragrant and golden; about 3 minutes. Next, add the garlic and let cook for about a minute until fragrant while stirring. Add the mushrooms to the pan and turn it up to medium-high and let saute until browned and softened; about 3-5 minutes. Depending on the thickness or size of the mushrooms.
Season with salt and pepper and the nutmeg. Next, pour in the whiskey and balsamic and let cook until the alcohol content burns off. Turn down the heat a bit and add in the cream; let bubble for another 30 seconds or so and taste. Good time to adjust flavorings if needed. Stir in the fresh herbs.
Remove the mixture from the stove and place it over the steaks along with your choice of veggies and/or carbs. Garnish with herbs or just as is.
NUTRITIONAL CONTENT: calories 102; total fat 7.1g; sodium 61mg; potassium 148mg; total carbohydrates 2.9g; dietary fiber 0.8; sugars1.2g; protein 1.3g; vitamin A 1%; calcium 1%;vitamin C 4% and iron 7% and no cholesterol and very high in vitamin B6.
The Wonderful Benefits of Hiking (0 Comments)
I’ve always been such a nature lover and I love just about everything outdoors especially exploring hiking trails. The more time I step out into nature I always feel more present in my surroundings, promotes creative stimulation, elevated my mood positively and in turn I feel more gratitude in my way of thinking for all that i have in my life.
“I go to nature to be soothed and healed, and to have my senses put in order”. – John Burroughs
Outdoor hiking has various benefits for both the mind and the body. Hiking is inexpensive, so easy to begin, and no matter what fitness level you are currently at in your life. If you look closely, there are many wonderful hiking spots to explore and discover in your area. Many times i have people reaching out to me with the best locations for trail hiking, so i’d like to share with you my go-to list of our favorite hiking spots we love. But first let me share with you the many benefits of outdoor hiking for the mind and body for overall well-being.
INCREASES FITNESS:
Depending on the terrain, in just one hour of trekking you can easily burn 500 calories. Hiking trails are softer on your joints versus concrete or other surfaces. And if you are heading for the hills, weight loss results double.
CONTROLLED WORKOUTS:
In hiking it’s so easy to carve out your own course whether it’s a slow incline to a very step paced path up a mountain. You are able to set your own pace and distance too. You make your own choices.
TOTAL BODY TONING:
Physiologically, you’re going to work your whole body, especially with the lower region of your quads, glutes and hamstrings. If you’re carrying a backpack, you will challenge yourself by your strength and endurance of your upper body as well.
LOWERING BLOOD PRESSURE, CHOLESTEROL AND DIABETES:
Consistent hiking will and can prevent or reduce the blood sugar levels in the system. When you are working your muscles it helps to move the glucose from the blood stream for energy. Hiking downhill is way more effective at removing blood sugars and improving glucose tolerance.
INCREASES CREATIVITY AND CURBS DEPRESSION:
Research has shown spending time in nature increases attention spans and creative problem solving skills by 50%. Even just walking will get the creative juices flowing than just sitting. For depression, research has shown that using hiking for additional therapies can help people feel less hopeless and less suicidal.
HIKING HEALS:
With regular physical activity in one’s life can help improve the antioxidative capacity, which wards off many diseases especially in the blood of oncological patients. You may have heard many times with breast cancer survivors who increased exercise consistently believed that it complemented their recovery and overall well being. Being out in nature, away from the hustle and bustle and technology, can allow people to connect with themselves and nature that will bring peace, harmony and a better sense of well being.
Hope you found this helpful in getting out into nature with the overall benefits. You may be pleasantly surprised with the overall results.
TOP 11 BEST HIKING LOCATIONS WE ENJOY:
FAHNESTOCK STATE PARK in Carmel, NY
FORT BARTON in Tiverton, RI
PURGATORY CHASM in Sutton, MA and Middletown, RI
CLIFFWALK in Newport, RI
SACHUEST POINT NATIONAL WILDLIFE REFUGE in Middletown, RI
BEAVERTAIL STATE PARK in Jamestown, RI
LINCOLN WOODS (sunset trail) in Lincoln, RI
JOHN CHAFEE NATURE PRESERVE in North Kingston, RI
POWDER MILLS LEDGES WILDLIFE REFUGE in Smithfield, RI
MAXWELL MAYS WILDLIFE REFUGE in Smithfield, RI
GEORGE PARKER WILDLIFE REFUGE in Coventry, RI
GODDARD PARK in East Greenwich, RI
ROGER WILLIAMS STATE PARK (pond trail) in Providence, RI
Lantern Hill Trail (Ledyards/Foxwoods) in Connecticut
Rocky Point Park Trails in Warwick, R.I.
The Mowry Conservation in Smithfield, R.I.
Get out there and explore what mother nature has to offer! It costs nothing and it is good for you. Remember to nourish your mind, body and soul for overall well-being.
Hope you enjoy this list. As time goes on I surely will add more gem spots. If you appreciate nature like i do, please share your favorite places to get into nature. Any questions, comment below. Thank you.