Showing posts with label healthy recipes. Show all posts
Showing posts with label healthy recipes. Show all posts

20 healthy meals in 15 minutes

healthy food is difficult when you are on the go or a busy day. Also the look of a recipe can be overwhelming.

Have you ever tried to search the internet for 15 minutes healthy meals? The whole day you could try to take a decision. 


If you diet restrictions, only your search even harder. If you are not able to decide what you in the mood for…hot, cold, rich, light, cardiac arrest, spicy, fresh… with the time a decision which they are likely to have only three of the fifteen minutes left and decide on the door with a bag of chips and an energy bar. No fear, busy friends! Here are some different meal ideas to narrow the search.

Paleo


the recipes and meals can be quite simple


This “back to our caveman roots” way of eating has swept the nation and is still gaining in popularity. Fortunately, the recipes and meals can be quite simple. Check out these recipes from Paleo Leap.

Steak & Eggs


These two sources of protein are a staple of the Paleo diet. This recipe provides a simple but delicious way to create this meal.

Chicken Fajitas


The flavor of the Southwest with none of the carbs!

Bacon, Spinach & Mushroom Casserole


The mushrooms provide a meaty texture to this dish that will fill you up, as the bacon adds salt and the spinach rounds out the savory earthy flavor.

Baked Salmon with Asparagus & Roasted Beets


They say healthy eating includes eating the rainbow. This colorful dish delights all of the senses and fills the belly!


Sausages with Parsnip Mash & Mushrooms


Want to try a different mash than potatoes? Try this dish with another root vegetable, parsnips, for something fresh.

Gluten Free


Gluten Free


With Celiacs on the rise, more and more people have to go gluten free. Fortunately most supermarkets now have gluten-free sections with a wealth of options making it easy to turn just about any recipe into a gluten free one.

Lamb Burgers


The salty flavor of the lamb mixes perfectly with the creamy texture of the goat’s cheese. This burger alternative does not disappoint!

  • 1 lb. ground lamb
  • Pepper
  • Spinach
  • 1 small red onion
  • Plum tomatoes
  • Mozzarella (or if you are lactose intolerant, goat cheese is an excellent option)

Place ground lamb in a bowl and mix with salt and pepper, form patties and cook over medium heat to your preference. The spinach, onion, tomato, and cheese can be used for garnish and a gluten-free ciabatta bun adds a nice touch.

Quinoa Salad


Quinoa is a super-grain that can be eaten hot or cold, and just about anything can be added to give it flavor, like the pomegranates in this recipe.

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=446612

Nut Roast


This dish makes for the perfect appetizer or meal with lesser known nuts brought out by the warmth of nutmeg.

http://www.jamieoliver.com/recipes/vegetables-recipes/vegan-nut-roast/

Grilled Salmon with Squash Ribbon Salad


The easy to make squash ribbons add pizzazz to a normally blasé side dish. Your friends will think you’ve slaved for hours!

http://www.rachaelraymag.com/recipes/special-recipe-collections/gluten-free-recipes/easy-dinner-recipes/

Classic Shrimp Scampi


Shrimp and a cream sauce, are always a delicious paring. Don’t let a gluten allergy keep you away!

http://www.rachaelraymag.com/recipes/special-recipe-collections/gluten-free-recipes/easy-dinner-recipes/7/

Dairy Free


Dairy Free


Creamy Avocado Pasta


Creamy doesn’t have to mean loaded down with diary, as this garlic-lemon flavored dish proves.

http://ohsheglows.com/2011/01/31/15-minute-creamy-avocado-pasta/

Spicy Tuna Pasta Salad


Chili oil steeped tuna and artichoke hearts make this unique dish a sure hit with all foodies.

http://www.taste.com.au/recipes/31167/spicy+tuna+pasta+salad?ref=collections,15-minute-meals

Beef Stir-fry


An easy staple that can be modified to include your favorite vegetables or Asian spices.

http://allrecipes.com/Recipe/Black-Pepper-Beef-and-Cabbage-Stir-Fry/?prop24=hn_slide1_Black-Pepper-Beef-and-Cabbage-Stir-Fry&evt19=1

Kale and Almond Brussels Sprout Salad


This quick and easy recipe is great for a last minute side and its crisp freshness will have your guests going back for more.

http://www.myrecipes.com/quick-and-easy/15-minute-recipes/fast-vegetarian-dinners#kale-brussels-sprout-salad

Butter Bean & Tomato Salad


Coriander and cumin give this dish a delightfully exotic flavor while the beans provide filling protein. http://www.bbcgoodfood.com/recipes/1977/butter-bean-and-tomato-salad


Vegetarian/Vegan


Vegetables


For some people is the idea of an animal food is unthinkable. For other meat simply do not agree with you. If you consider how the length of the intestine is similar to those of herbivores on carnivores, this is not surprising. Vegetables, fruits, nuts and seeds takes longer than meat. If the meat has to go through a long digestive tract, it tends to go bad quickly that complaints and gas. Here are two short vegan ides.

Turkish Style Couscous


You can’t go wrong with this flavor packed side dish that can easily turn into its own meal!

http://www.jamieoliver.com/recipes/recipe/kerryann-s-turkish-style-couscous/

Caprese-melts


The creamy mozzarella offsets the tang of the tomatoe in these simple yet fun sandwhiches.

http://www.myrecipes.com/recipe/caprese-melts

Make gluten-free with a gluten-free bread, diary-free with goat’s cheese, and vegan with soy cheese.

Falafel Pitas with Cucumber-Yogurt Dressing


The creamy yogurt offsets the spices of the falafel, providing a rollercoaster of flavors for your taste buds.

http://www.myrecipes.com/quick-and-easy/15-minute-recipes/fast-vegetarian-dinners#falafel-pitas-with-cucumber-yogurt-dressing

Blackened Portobello-Mushroom Salad


http://www.myrecipes.com/quick-and-easy/15-minute-recipes/fast-vegetarian-dinners#blackened-portobello-mushroom-salad

Vegan tomato & mushroom pancakes


http://www.bbcgoodfood.com/recipes/448621/vegan-tomato-and-mushroom-pancakes


source: fitnessrepublic


Exercising for the Improve heart health

Exercising is not only for losing weight.
exercise to Improve heart health

Exercising is not only for losing weight.

It is for your heart — to stay it healthy, and active. It's what is going to improve your life hugely. And it solely takes half-hour.

“If we're speaking almost about heart health, and we're not upset concerning weight loss, or any weight, whether you're overweight or at your ideal weight or weedy, everyone has to do physical activity for his or her heart,” aforesaid Michele Olson, Associate in Nursing exercise science academician at reddish-brown Montgomery.

For optimum heart health, the yank Heart Association recommends half-hour of moderate to vigorous aerobics on most days of the week. If getting into half-hour in at just once isn't doable, divide Associate in Nursing exercise routine into 10- or 15-minute intervals.

And here's the nice news for those that do not fancy high-intensity workouts: you'll strength-train. Elevate weights, and do weight exercises, like push ups and lunges. You do not essentially need to run to extend your pulse rate.

When lifting weights at a moderate intensity, your pulse rate goes up, that means each the muscular system and circulatory system AR operating onerous. And once muscles AR created stronger, the body follows, that helps everything, in line with Go Red for girls, Associate in Nursing initiative through the AHA.

“If you're simply specializing in your heart, it's terribly simple and not heavy to induce the desired exercise for heart health,” Olson aforesaid. “You do not have to try to do forty five minutes to hour each day ... that is for weight loss and weight loss maintenance.

“With heart health, you'll accumulate between twenty to half-hour 3 to 5 days every week. Even while not weight loss, you may have a way healthier heart. The guts is extremely awake to activity and exercise, and it'll reply to lower amounts of exercise. No matter whether you would like to thin ... if you haven't been elbow grease, your pulse rate can improve hugely. You are going to note a modification in your stamina, additional energy in your way of life. You are going to sleep higher. you are going to feel higher.”

Without regular physical activity, the body slowly loses its strength, stamina and skill to perform well. Folks that Ar physically active and at a healthy weight live concerning seven years longer than those that aren't active and Ar corpulent, in line with the AHA.

Moderate exercise, like brisk walking, in line with the AHA, features a multitude of health advantages. It improves blood circulation, that reduces the chance of cardiopathy, keeps weight in restraint, helps within the battle to quit smoking, improves blood cholesterol levels, prevents and manages high pressure, likewise because the following:

  • Prevents bone loss
  • Boosts energy levels
  • Helps manage stress 
  • Promotes enthusiasm and optimism 
  • Counters anxiety and depression 
  • Helps you go to sleep quicker and sleep additional soundly 
  • Improves self-image 
  • Increases muscle strength, increasing the power to try to do alternative physical activities in those that ar extremely active 
  • Establishes smart wholesome habits in kids and counters the conditions (obesity, high pressure, poor cholesterol levels, poor style habits, etc.) that cause heart failure and stroke later in life 
  • Helps delay or stop chronic sicknesses and diseases related to aging and maintains quality of life and independence longer for seniors.  
  • Releases tension
Exercising for health, and for heart health are some things individuals will do, Olson said.

“If you are talking concerning losing weight, that is a full totally different paradigm,” she said. “People false impression exercise in terms of whether it's for heart health or for exercise. Regardless, your pressure can improve, your cholesterol can improve. If you do not have forty five minutes to Associate in Nursing hour daily, fine. You continue to need to exercise and not be in a very inactive class.”

New to fitness?

Be inventive

Maybe you're exercising routine includes numerous activities, like walking, cycling or athletics. Do not stop there. Take a weekend hike along with your family or pay a night social dancing.

Start slowly and build up step by step

Give yourself lots of time to heat up and funky down with simple walking or light stretching. Then speed up to a pace you'll continue for 5 to ten minutes while not obtaining too tired. As your stamina improves, step by step increase the number of your time you exercise.

Break things up if you've got to

Shorter however more-frequent sessions have aerobic advantages, too. Fifteen minutes of exercise one or two of times each day could match into your schedule higher than one 30-minute session.

Listen to your body

If you're feeling pain, shortness of breath, vertigo or nausea, take a possibility. You'll be pushing yourself too onerous.

Be versatile

If you are not feeling smart, provide yourself permission to require each day or 2 off. (Read this once more.)

Source: mayoclinic.org

Five tips to help you maintain your weight loss resolution

Five tips to help you maintain your weight loss resolution

New Year's Resolutions are easier to make than to keep, especially when it comes to dieting. While life may seem at times disagree with your health goals, there are plenty of ways to avoid common pitfalls this new year and stay on track weight loss.

Snack and drink smart: 

When you're one-the-go, easy protein-packed snacks will help you stay on track. Try jerky, cheese low fat strand, or 100 calorie packs of almonds. Fiber-rich whole grains, fruits and vegetables can also help keep hunger at bay.

The beverage calories add up quickly. Continue dry wines, as they often have fewer calories than sweet varieties. Light beers, with about 100 calories per 12 ounce serving, are also a good option. If you prefer cocktails, use no-calorie mixers such as seltzer with 1.5 ounces of spirits.

Make it easy:  

The diet should be easy. Most people often complain that diets fail because they need constantly counting calories or weighing and measuring food.

Look for programs that help you meet your goals, offering comfort and support. For example, Nutrisystem help with the difficult part - counting, weighing and measuring - offering pre-meal plans rations and custom designed to supply individuals with the right amount of calories to how your metabolism burns and satisfy the taste individually. And with its fast 5+ kit, you can start your weight loss as it promises to help you lose five pounds more than an inch from his waist in its first week of the diet. You will see results quickly, giving you the motivation to keep going.

Eating out, right:  

Eating out is sometimes inevitable. Just be sure to check out the nutritional information for a restaurant online before you go so you can make wise decisions.

Make substitutions such as salad with dressing on the side, instead of fries and do not be afraid to ask if a menu item can be modified. Also, be aware of portion sizes. Take half of your meal home and enjoy it for lunch tomorrow.

Facing the scale:

weight fluctuates throughout the day. Weigh yourself at the same time of day in clothing similar weight to get the most accurate readings. Remember, however, the number on the scale does not always reflect their hard work. Focus on positive and healthy changes and how you feel.

Aim for 30:  

Squeezing 30 minutes of activity into your day. Walk during lunch, jumping rope for your favorite night television or turn on the music and dance around the house.

Remember, everyone falls off the wagon occasionally, but the new year is the perfect time to engage with their weight loss goals now.