Simple but powerful foods for women


I just read this article from Yahoo Shine and it really hit me that taking care of yourself as well as eating health is a very simple process. I loved what this article had to say. My mom’s boyfriend also always use to tell me, “if it didn’t come from the ground, then don’t eat it.” That couldn’t be truer. I’m tyring my hardest to stay away from any kind of processed foods period. It can be hard sometimes but I always feel so much better when I do.

Read this article. I promise you’ll be happy that you did!

by Stephanie Clarke, R.D., and Willow Jarosh, R.D., for SHAPE.com

The best foods for women of any ageYou grind in the gym every day to look and feel your best, but if your diet doesn’t include these 12 power foods, you’re doing yourself and your health a disservice!

To strengthen bones: parmesan cheese
Calcium is key for preventing osteoporosis (especially in your 20s). Yogurt and nonfat milk help, but who wants them three times a day? Work Parmesan cheese into your diet; its 340 mg of calcium per ounce – compared to about 200 mg in cheddar or Swiss – goes a long way toward your 1000 mg/day quota.

To boost immunity: apples
Smart and sweet, apples are rich in quercetin, an antioxidant that can bolster your body’s disease-fighting abilities. In one study from Appalachian State University, just 5 percent of people who ate more quercetin came down with a respiratory infection over a two-week period, compared to 45 percent of those who didn’t.

RELATED: The Top 50 Summer Foods for Weight Loss

To build your iron stores: lentils
Low-calorie lentils pack about 30 percent of your daily iron per cup cooked. About 12 percent of young women have low iron stores – at the extreme, that leads to anemia. But one study found that even women who were iron deficient (not anemic) had poorer performances on skill tests than those with normal levels.

To fight wrinkles: broccoli
“A cup of broccoli has 100 percent of your vitamin C-crucial for production of collagen, which gives skin elasticity,” says Tammy Lakatos Shames, R.D. It’s also rich in beta-carotene, which the body converts to vitamin A. This vitamin assists in cell turnover, so old skin cells are replaced with fresh (read: younger-looking) ones.

To get healthy carbs: potatoes
Potatoes contain a fat-fighting compound called resistant starch that can help keep weight in check. One medium spud with the skin will run you just around 100 calories, and with more potassium than bananas, potatoes also help fight heart disease by keeping blood pressure low.

To up your intake of folate: spinach
This leafy green is high in vitamin K and also contains calcium and magnesium – a combo that may help slow the breakdown of bone that occurs as you get older – as well as folate, a B vitamin that helps prevent birth defects. And it packs just 7 calories per cup raw!

To stress less: dark chocolate
European researchers found that people who ate an ounce and a half of dark chocolate – about 200 calories worth-every day for two weeks produced less of the stress hormone cortisol and reported feeling less frazzled. Cortisol causes a temporary rise in blood pressure; consistently high levels up your risk for depression, obesity, heart disease and more.

To fight cancer: mushrooms
One study showed that women who ate just one third of an ounce of raw mushrooms a day (that’s about one button mushroom) had a 64 percent reduction in breast cancer risk. Other research suggests that mushrooms reduce the effects of aromatase, a protein that helps produce estrogen – a major factor in some breast cancers.

To fight heart disease: sardines
These pungent little fish are good sources of omega-3 acids, which decrease inflammation that can lead to blocked arteries. They also prevent blood clots that can cause heart attacks and strokes, and keep blood vessels smooth and supple. Three ounces of sardines have about 1.3 grams of omega-3s (you need about 1 gram a day).

To help flatten your belly: avocados
Avocados are high in monounsaturated fat, which has been shown to help you drop weight, including from your troublesome middle. In one study, people who got the most monos (about 23 percent of their daily calories) had about 5 pounds less belly fat than those who ate a high-carb, lower-fat diet.

RELATED: The 6 Most Overlooked Foods for Weight Loss

To protect your eyes: bell peppers
Age-related macular degeneration (AMD) and cataracts are leading causes of vision loss, but foods rich in lutein, zeaxanthin, and vitamin C, like bell peppers, can keep eyes sharp. A cup of sliced red, yellow and orange peppers contains nearly twice your daily vitamin C, plus 116 micrograms (mcg) of lutein, and 562 mcg of zeaxanthin.

To boost energy: whole-grain pasta
Whole-grain pasta is loaded with B vitamins, which help your body convert food into energy. And unlike processed grain products that lack fiber, whole grains are more filling than their refined counterparts. In other words, you’ll feel satisfied with fewer calories.

More on SHAPE:
6 Moves for Slimmer Hips and Thighs
25 Healthy Grab-and-Go Lunches
The Hottest Summer Nail Trends

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Loaded Bake Potato Salad


Another easypeasy recipe that I whipped together. i take ideas here and there from other recipes then tweak them to make them my own. This one is super easy and tasted amazing.

6 to 8 white potatos peeled, quartered and boiled for about 10 just before they get tender

1/4 cup of mayonnaise

1/2 lb of bacon cooked (extra crispy)

1/4 cup of diced scallions

1/4 cup of shredded cheddar cheese

Salt and Pepper to taste if needed but I didn’t even have to use it because between the bacon and scallions there was so much flavor in there already.

Mix all the above ingredients together and serve

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Mini Taco Muffin Bites


These are so simple to make and they call for really basic ingridients. We were going to a friends house to have a fire and I didn’t feel like running out to the store so I used what I had on hand. Bisquick, ground beef, taco seasoning, eggs, Franks Red Hot Sauce, and shredded cheddar cheese.

2 cups of Bisquick

1 1/2 cup of milk

2 eggs

1 lb of ground beef

1 pkg of taco seasoning(any kind will do)

Franks Red Hot Sauce

All you need to do is mix your Bisquick, eggs, and milk and set aside.

Brown your ground meat, drain fat, and add your taco seasoning mix(follow recipe on the package as if you were making tacos). I like to add about 3 tsp of Franks Red Hot Sauce to give it a little kick.

Grease your mini muffin pan with either Crisco Shortening or just softened butter

Layer starting with your Bisquick mix first, then your taco meat mixture, and then top with your shredded cheddar cheese!

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I showed it in steps here.

Bake about 12 to 15 mins on 375. Just be sure to preheat your oven at about 425 for 5 or 10 mins first.

Let cool before removing and then they should easily pop right out.

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Chicken and cranberry salad


If you happen to have a couple of left over chicken breast lying around or perhaps didn’t need them for a recipe you were making, then here is my advice to you. Trim the fat off the breast and boil them for approximately 15 – 20 mins until fully cooked. Shred or cut up into small cubs and add 2 tbsp of mayonnaise along with 1/2 cup of dried cranberries. Add a little salt and pepper to taste.

I am trying to reduce my carb in take so I substitute a couple of crackers for bread to change it up. I usually us a different assortment of Van’s crackers but today I was craving Trisucts! It hit the spot!

I put them on triscuts for lunch an010