Tuesday, July 28, 2015
belonging to 24 hour fitness
The 24 Hour Fitness Path
The Twenty Four Hour fitness center is like your one stop shop to everything about fitness and your well-being. Imagine it as the Walmart of the fitness industry. Twenty Four Hour fitness centers are located in a number of areas in the state. All of them have equipments which cater to weight training as well as cardio vascular equipments. A variety of fitness gear is also available. Twenty Four Hour fitness centers all have locker rooms and – believe it or not – baby sitting accommodations. Over all, the Twenty Four Hour fitness center is a complete, clean and extremely well maintained facility that especially caters to all your fitness wants, needs and preferences.
Join Us
It is very easy to get started on your path to fitness. Twenty Four Hour fitness centers have over three hundred clubs located in the whole nation and is open for twenty four hours. There is no long term contract to sign up in. You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized.
Which club do you belong in?
Twenty Four Hour fitness center gives you the option to choose the specific type of club that you desire. The active club involves a group exercise as well as free weights and cardio machines to work off that fat. The sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool. The super-sport club also includes the amenities found those in the active club and the sport club but with more additions such as massages, a sauna as well as a steam room. The ultra sport club is the works. It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room.
The Path to Performance
It all depends on what you want to achieve. In Twenty Four Hour fitness centers, a uniquely specialized fitness program is available to anyone who simply wants to improve their performance in a specific sport or is seriously training for competition. The program is designed by athletes.
The Performance program includes a menu plan specifically customized for those intense workouts. A resistance training is also available as well as a full cardio workout. After your exercise, a metabolic rate test is conducted.
This program is designed for those who wants to get started as soon as possible but has no clear and specific idea how. This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program. This is the foundation one needs in order to have results that would last your body a lifetime.
The Components of Fitness
A regular exercise, an intense workout is just part and parcel of your path to health, fitness and well-being. There are other factors that should just as well play a part and which Twenty Four Hour fitness center teaches you.
Food intake is one of them. A menu is provided to those who follow the performance path. This details what you should or should not eat, or at least eat less of, if not completely avoid. Cardio is also one as this enhances your endurance to stress and exercise. Vitamins and supplements are a necessity unless you are sure that you are able to receive the proper amounts of iron, calcium, vitamin C or D or E in a day. If not, it is best to take them in. Resistance training is a feather in your fitness cap and is a necessary tool for being healthy, wealthy and wise.
Sunday, July 19, 2015
Spanakopita (Greek Spinach Pie) nutritional value and healing potential
Monday, July 13, 2015
Tuna & Noodle Recipe
Original recipe makes 6 Servings
1/2 cup butter, divided
1 (8 ounce) package uncooked medium egg noodles
1/2 medium onion, finely chopped
1 stalk celery, finely chopped
1 clove garlic, minced
8 ounces button mushrooms, sliced
1/4 cup all-purpose flour
2 cups milk
salt and pepper to taste
2 (6 ounce) cans tuna, drained and flaked
1 cup frozen peas, thawed
3 tablespoons bread crumbs
2 tablespoons butter, melted
1 cup shredded Cheddar cheese
Check All Add to Shopping List
PREP
30 mins
COOK
45 mins
READY IN
1 hr 15 mins Directions
Preheat oven to 375 degrees F (190 degrees C). Butter a medium baking dish with 1 tablespoon butter.
Bring a large pot of lightly salted water to a boil. Add egg noodles, cook for 8 to 10 minutes, until al dente, and drain.
Melt 1 tablespoon butter in a skillet over medium-low heat. Stir in the onion, celery, and garlic, and cook 5 minutes, until tender. Increase heat to medium-high, and mix in mushrooms. Continue to cook and stir 5 minutes, or until most of the liquid has evaporated.
Melt 4 tablespoons butter in a medium saucepan, and whisk in flour until smooth. Gradually whisk in milk, and continue cooking 5 minutes, until sauce is smooth and slightly thickened. Season with salt and pepper. Stir in tuna, peas, mushroom mixture, and cooked noodles. Transfer to the baking dish. Melt remaining 2 tablespoons butter in a small bowl, mix with bread crumbs, and sprinkle over the casserole. Top with cheese.
Bake 25 minutes in the preheated oven, or until bubbly and lightly browned.
Nutritional value of egg noodles this goes up if you use whole wheat noodles. It took me a while to get used to the taste of whole wheat noodles but they are fine if you let them asorb the flavors in the casserole for a day. Casseroles are always better the scond day.
Fat Content
A diet high in fat, especially saturated fat, causes arterial plaque, which raises the risk for heart disease. Egg noodles have only 1.5 grams of total fat and 0.5 grams of saturated fat per cooked 1/2-cup serving. The recommended daily intake of total fat is 25 to 35 percent of daily calories. Saturated fat should be kept to 7 percent of total calories or less. Another perk of egg noddles is that they contain zero grams of trans fat, which has the same effect on the body as saturated fat.
Carbohydrates and Protein
Egg noodles have a high amount of carbs and moderate amount of protein. The carbs come from the flour and the protein derives from the eggs. A 1/2-cup serving contains 20 grams of carbs and 4 grams of protein. The recommended intake for carbs is 130 grams per day. Women 19 and older should get 46 grams of protein a day and men in this same age group should get at least 56 grams.
Low in Fiber
Egg noodles contain a small amount of dietary fiber. A 1/2-cup serving only has 1 gram. In contrast, whole-grain pasta generally has 5 grams or more. This is because whole-grain pasta is made from whole grains that are naturally high in fiber.
Cholesterol
Cholesterol is needed by the body for cell regeneration and hormone release. However, when consumed in high amounts, cholesterol has the same negative effects as saturated and trans fat. Egg noddles have a moderate amount of cholesterol. A 1/2-cup serving contains 25 milligrams, which is 8 percent of the daily value. The cholesterol content derives from the eggs. Be cautioned that certain additions to the noodles will alter this amount. Egg noodles are often prepared with butter, for example. Butter is high in both cholesterol and saturated fat.
Low in Sodium
Sodium is necessary in the body for muscle contractions and blood volume regulation. A high intake of sodium can cause water retention, which raises blood pressure. Egg noddles are low in sodium. A 1/2 cup contains only 5 milligrams. The recommended intake is 2,300 milligrams a day for healthy adults and 1,500 milligrams or less for people with high blood pressure. Be aware that the way you prepare your noodles can have an effect on the sodium content. Adding salt, sauce, cheese or meat will increase the sodium content.
Limited Vitamins and Minerals
The most notable vitamins and minerals present in egg noodles are calcium and iron. However, the content is low for both. A 1/2-cup serving contains 2 percent of the daily recommended value of calcium and 6 percent of iron
Many people think peas are just a poor man’s meat or a cheap restaurant side dish that puts ‘green’ on your plate.
Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. Read all their benefits, how to use them properly, and some easy recipes. We’ll start with the benefits of this tasty powerfood.
1. Weight management:
Peas are low-fat but high-everything-else. A cup of peas has less than 100 calories but lots of protein, fiber and micronutrients.
2. Stomach cancer prevention:
Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to help prevent stomach cancer. A cup of peas has at least 10.
3. Anti-aging, strong immune system, and high energy:
This comes from the high levels of antioxidants, including:
flavinoids: catechin and epicatechin
carotenoid: alpha-carotene and beta-carotene
phenolic acids: ferulic and caffeic acid
polyphenols: coumestrol
4. Prevention of wrinkles, Alzheimer’s, arthritis, bronchitis, osteoporosis and candida:
These come from peas’ strong anti-inflammatory properties. Excess inflammation has also been linked to heart disease, cancer, and aging in general. These properties include:
Pisumsaponins I and II and pisomosides A and B (anti-inflammatory phytonutrients found almost exclusively in peas)
Vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc
Omega-3 fat in the form of alpha-linolenic acid (ALA)
5. Blood sugar regulation:
Peas’ high fiber and protein slows down how fast sugars are digested.
Their antioxidants and anti-inflammatory agents prevent or reverse insulin resistance (type 2 diabetes)
All peas’ carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about.
Boost of Copper and Selenium
Portobello mushrooms are rich sources of copper and selenium. Your body needs copper to form connective tissue, metabolize iron, and to produce energy and antioxidants. Selenium has two primary jobs to fill: It helps produce thyroid hormones and antioxidants. It also supports your health by regulating your immune system and inflammation, according to a review published in the April 2012 issue of “Antioxidants & Redox Signaling.” One cup of diced portobello mushrooms contains 16 micrograms of selenium and 0.25 milligrams of copper. These values represent 28 percent of the recommended dietary allowance for both minerals.
B Vitamins Support Metabolism
Your body doesn’t store niacin or vitamin B-6, so it’s essential to get a regular supply through your diet. Niacin helps metabolize food into energy and also synthesizes fatty acids. The Office of Dietary Supplements describes vitamin B-6 as extremely versatile because it’s involved in more than 100 chemical actions throughout your body. It helps metabolize amino acids, produces neurotransmitters and supports your immune system. One cup of diced portobello mushrooms contains 0.13 milligrams, or 10 percent of your recommended dietary allowance for vitamin B6. The same portion supplies 3.87 milligrams of niacin, which is 24 percent of your RDA.
Preparation Tips
Store portobello mushrooms in the refrigerator and use them within 7 to 10 days. Clean them with a damp cloth or paper towel. Don’t rinse them because they’ll absorb too much water. You can use portobello mushrooms in place of any other type of mushroom you usually enjoy, but they’re substantial enough to be the centerpiece of a dish. Try using them as a meat substitute: Grill or broil them and serve them like a hamburger. Cook portobellos with other veggies, such as green beans and sweet peppers, and serve them as a side dish or in a pita sandwich with a drizzle of olive oil and vinegar.
Ahi, also known as yellowfin tuna, lives in temperate ocean waters around the world. Ahi weighs up to 300 pounds and has pale pink flesh when raw. Cooked ahi should be firm, flaky and tender. Fresh ahi is usually sold in the late spring through the early fall, but you can find frozen ahi steaks year-round. You can bake, broil, grill and fry ahi or serve it raw.
Sponsored Link
4 worst fish to eat
Never eat these 4 toxic fish that slow fat loss and erode your health
biotrust.com
General Nutrition
A 3-ounce serving of fresh ahi cooked using a dry-cooking method contains 110 calories, 24.8 grams of protein, a negligible amount of fat and no fiber or carbohydrates. The protein content accounts for 50 percent of the daily value of protein. Ahi is perfect if you're trying to follow a high-protein low-carbohydrate diet.
Vitamins
Ahi is densely packed with B vitamins. One 3-ounce serving offers 118 percent of the dietary reference intake for niacin, 83 percent of the DRI for vitamin B-12, 52 percent of the DRI for vitamin B-6 and 10 percent of the DRI for thiamine. These vitamins are vital for appetite, digestion, metabolism, healthy skin, neurological function and the formation of genetic materials and red blood cells. A serving of ahi also provides 11 percent of the DRI for vitamin D. Vitamin D promotes vitamin C absorption and the hardening of teeth and bones. Ahi has trace amounts of other vitamins.
Minerals
Ahi is also rich in minerals. A serving delivers 19 percent of the DRI for phosphorus, 10 percent of the DRI for potassium and 9 percent of the DRI for magnesium. These minerals play roles in cellular energy production, protein and nucleic acid synthesis, muscle contraction, neurological health, bone and membrane health and glucose regulation, which can lower the risk of Type 2 diabetes. Ahi also offers small amounts of other minerals.
Considerations
Although ahi is extremely low in fat, a serving does have 13 percent of the DV of cholesterol. Dietary cholesterol can exacerbate stroke and coronary artery disease risk. To lower the cholesterol content of an ahi meal, prepare the fish without the use of butter and garnish the meal with low-fat sauces, lemon or fresh salsa. Ahi makes an ideal replacement for meats in burgers and tacos. Use ahi to boost the protein content of salads.
Saturday, July 4, 2015
Homemade Tacos, refried beans, brown rice, and homemade salsa Recipes and Nutritional Values
Brown Rice and Refried Beans
Original recipe makes 6 Servings
1 1/2 cups uncooked brown rice
3 cups water
1 pound ground turkey
1 Walla Walla sweet oinion chopped
1 (14 ounce) can refried beans (no lard added)
1 (4.5 ounce) can chopped green chiles, drained
1/2 cup water
1 tablespoon prepared yellow mustard
1 teaspoon soy sauce
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
1 1/2 tablespoons ground cumin
1 tablespoon seasoned salt
1/4 teaspoon salt
PREP
15 mins
COOK
40 mins
READY IN
55 mins Directions
Bring the rice and 3 cups water to a boil in a pot. Cover, reduce heat to low, and simmer 40 minutes.
Place the ground turkey in a large skillet over medium heat, and cook until evenly brown. Drain grease. Mix in onion, refried beans, and green chiles. Stir in water, mustard, soy sauce, Worcestershire sauce, and hot sauce. Season with cumin, seasoned salt, and salt. Reduce heat to low, and cook 25 minutes, stirring often. Serve over rice.
HOLE-WHEAT TORTILLAS
Serves: 12 Tortillas
INGREDIENTS
2½ cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
½ cup oil (I used avocado oil)
1 teaspoon salt
1 cup warm water (heat in the microwave for 1 min)
INSTRUCTIONS
In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
Grease the pan with a touch of oil (or ghee) and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.
Mission FS 10" Whole Wheat Heat Pressed Flour Tortillas 12/12ct
Wraps let you expand your sandwich offerings, enabling you to create innovative, on-the-go masterpieces. Also useful for quesadillas and pinwheels.
Preparation Instructions
PREPARATION
Ambient: Ready to use.
Refrigerated: BRING TO ROOM TEMPERATURE. Remove from case and let stand in bag 4 - 6 hours at room temperature.
HEATING
STEAM CABINET: Place in steam cabinet. Stack no more than 3 dozen high. Heat to 160°F. Do not hold for more than 2 hours.
GRILL: Heat grill to 400°F. Heat tortillas on each side for 10 - 15 seconds.
MICROWAVE: Stack no more than 6 tortillas and heat 45 - 60 seconds on high (microwaves vary for power setting and time).
STAGING
Store in steam cabinet or bun warmer until ready to use (maximum 1 hour to prevent drying).
Pinto beans are usually the basis for refried beans.
Mention the word “fried” and it immediately conjures images of artery-clogging saturated fat. “Refried beans" sound even more unhealthy, but they’re not. Even though they’re typically made using bacon fat, refried beans are surprisingly low in fat and they contain all the nutrients found in pinto beans, from dietary fiber and protein to iron and plant chemicals that protect you from diseases.
Definition
Refried beans originated in Mexico where they’re called frijoles refritos, or “well-fried beans.” Basic refried beans are made from four simple ingredients: pinto beans, onion, garlic and bacon fat or lard. Cooks brown chopped onion and minced garlic in the fat and then add canned pinto beans to the skillet together with fluid from the can. As the beans heat up, they’re mashed with a fork or potato masher to create the desired consistency. Typical enhancements include chili powder, cumin, grated cheese or chopped jalapeno peppers.
Nutrient Basics
One cup of refried beans has 217 calories, 13 grams of protein and just 3 grams of total fat. If you buy fat-free refried beans, the total fat drops to just 1 gram. Refried beans are a good source of oxygen-carrying iron; men get 50 percent of the recommended daily intake and women get 22 percent based on a 2,000-calorie-a-day diet. One serving gives you a healthy boost of antioxidant vitamin C and energy-providing B vitamins. As with most processed foods, if you buy canned refried beans they’ll be high in salt unless you choose a low-salt brand. Just 1 cup of traditional refried beans has 1,069 milligrams of sodium -- that’s 70 percent of the total daily value.
Fiber
Beans are among the best sources of soluble and insoluble fiber. One cup of traditional refried beans has 12 grams of dietary fiber, which is at least 30 percent of the recommended daily value. Insoluble fiber maintains digestive health and lowers your risk of diverticular disease. The soluble fiber from pinto beans lowers cholesterol and prevents spikes in blood sugar following a meal.
Heart Health
Fiber contributes to heart health by lowering cholesterol, but it’s just one nutrient in refried beans that keeps your heart functioning properly. One cup has 23 percent of the daily value of vitamin B6, which reduces the risk of cardiovascular disease by lowering levels of homocysteine in the blood. Several minerals are necessary for maintaining a healthy heartbeat and you’ll get all of them from refried beans. One serving has 17 percent of the daily value of potassium, 21 percent of magnesium and 8 percent of calcium. Potassium regulates the electrical impulses that keep muscles and nerves working properly; calcium stimulates heart muscles to contract; and magnesium stimulates them to relax.
Cancer Prevention
Pinto beans contain plant-based substances called polyphenols; specifically a polyphenol called kaempferol. Kaempferol inhibits the growth of some types of cancer cells, showing promising anti-tumor abilities for colon and pancreatic cancers. It may also help keep your heart healthy through its anti-inflammatory actions, which lower the risk of atherosclerotic disease.
Nutritional Facts of Tacos
Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
Calories 194.4
Total Fat 8.0 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 2.5 g
Cholesterol 60.1 mg
Sodium 88.4 mg
Potassium 139.0 mg
Total Carbohydrate 5.7 g
Dietary Fiber 0.3 g
Sugars 0.0 g
Protein 23.9 g
Vitamin A 6.6 %
Vitamin B-12 0.0 %
Vitamin B-6 6.4 %
Vitamin C 94.9 %
Vitamin D 0.0 %
Vitamin E 2.1 %
Calcium 1.2 %
Copper 2.6 %
Folate 3.9 %
Iron 17.4 %
Magnesium 2.1 %
Manganese 5.0 %
Niacin 1.6 %
Pantothenic Acid 1.2 %
Phosphorus 2.1 %
Riboflavin 0.7 %
Selenium 0.5 %
Thiamin 1.5 %
Zinc 1.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
THE BEST HOMEMADE TACOS
INGREDIENTS
2 soft avocados
1 Tbsp. olive oil
3 garlic cloves, minced
1 onion, finely diced
⅓ cup tomato paste
4 tsp. chili powder
1 pound lean ground beef
1 tsp. salt
corn tortillas (about 8-10)
toppings such as lettuce, tomatoes, salsa, cheese, avocado, sour cream, avacado etc.
INSTRUCTIONS
Heat oil over large skillet over medium-high. Add onion and garlic and sauté until translucent, about five minutes. Stir in tomato paste and chili powder. Add ground beef, breaking up with a wooden spoon until cooked through. Add salt and stir to combine.
Spray a small skillet with cooking spray. Place a corn tortilla on skillet and heat, flipping over once golden and toasted. Repeat with remaining tortillas. Fill insides of heated corn tortillas with meat mixture and add any toppings desired. Serve and enjoy!
Homemade Salsa
Ingredients Edit and Save
Original recipe makes 5 cupsChange Servings
3 cups chopped tomatoes
1/2 cup chopped green bell pepper
1 cup onion, diced
1/4 cup minced fresh cilantro
2 tablespoons fresh lime juice
Original recipe makes 6 Servings
1 1/2 cups uncooked brown rice
3 cups water
1 pound ground turkey
1 Walla Walla sweet oinion chopped
1 (14 ounce) can refried beans (no lard added)
1 (4.5 ounce) can chopped green chiles, drained
1/2 cup water
1 tablespoon prepared yellow mustard
1 teaspoon soy sauce
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
1 1/2 tablespoons ground cumin
1 tablespoon seasoned salt
1/4 teaspoon salt
PREP
15 mins
COOK
40 mins
READY IN
55 mins Directions
Bring the rice and 3 cups water to a boil in a pot. Cover, reduce heat to low, and simmer 40 minutes.
Place the ground turkey in a large skillet over medium heat, and cook until evenly brown. Drain grease. Mix in onion, refried beans, and green chiles. Stir in water, mustard, soy sauce, Worcestershire sauce, and hot sauce. Season with cumin, seasoned salt, and salt. Reduce heat to low, and cook 25 minutes, stirring often. Serve over rice.
HOLE-WHEAT TORTILLAS
Serves: 12 Tortillas
INGREDIENTS
2 soft avocados
1 Tbsp. olive oil
3 garlic cloves, minced
1 onion, finely diced
⅓ cup tomato paste
4 tsp. chili powder
1 pound lean ground beef
1 tsp. salt
corn tortillas (about 8-10)
toppings such as lettuce, tomatoes, salsa, cheese, avocado, sour cream, avacado etc.
INSTRUCTIONS
Heat oil over large skillet over medium-high. Add onion and garlic and sauté until translucent, about five minutes. Stir in tomato paste and chili powder. Add ground beef, breaking up with a wooden spoon until cooked through. Add salt and stir to combine.
Spray a small skillet with cooking spray. Place a corn tortilla on skillet and heat, flipping over once golden and toasted. Repeat with remaining tortillas. Fill insides of heated corn tortillas with meat mixture and add any toppings desired. Serve and enjoy!
Homemade Salsa
Subscribe to:
Comments (Atom)