Thursday, August 2, 2018

Self love





 self-lovee has often been seen as a moral flaw, akin to vanity and selfishness.[1] The Merriam-Webster dictionary later describes self-love as to "love of self" or "regard for one's own happiness or advantage".   However, throughout the centuries this definition has adopted a more positive connotation through self-love protests, the Hippie era, the new age feminist movement as well as the increase in mental health awareness that promotes self-love. this is now concider a desirable rather than a narcissistic characteristic


  but most people still have no clue what that even means! It really means something different for each person, because we all have many different ways to show that we love ourselves. The real question is, why should we even care? I realized the incredible importance of loving yourself unconditionally. Not just when you are your perfect shining self.
When your cooking totally rocks, you’re having one of those awesome hair days, you say the right things, you smash out your work and personal projects, you light up the room and bluebirds follow you everywhere.
You have to love yourself on the bad days too.
I've found that when I feel my lowest, when my body has been the most sick and when I am bombarded with the most self-deprecating thoughts, the only thing to pull me up and out is drenching myself in self-love.


 Know that your body is a loving vessel.
Treating your body like a loving vessel will not only boost your self-love, but also your energy. Be intentional about what you put into your body, not only because you want to look good but because you want to feel good. Feeding your body nutrient-rich foods will have you oozing love out of every pore.

I choose to feel good about myself each day.

I like many things about myself. I am fun, interesting, intelligent, and kind. With so many positive attributes, it is easy for me to have a positive opinion of myself.

I am proud of myself and strive to be even better each day.

I do have flaws. After all, I am human! I can still feel good about myself. I realize that the parts of me that lack perfection help make me unique and are just as valuable as my best parts.

I accept that everyone has flaws and weaknesses. That includes me, too. I focus on my strengths.

On those rare occasions I do feel bad about myself, I remind myself how wonderful I truly am. I list my positive qualities and all the successes I have enjoyed throughout my lifetime.

My positive qualities grow each day, and my successes are increasing in number.

I make it a point to help others feel good about themselves, too. Everyone deserves to feel good about themselves. I make the world a better place when I feel good about myself and I help others to do the same.

Today, I make a conscious choice to feel good about myself. I am pleased with the person I am and the person I am becoming.

Self-Reflection Questions:

1. What are my best qualities? Why do I consider those qualities to be my best?
2. How does it affect my life when I feel bad about myself?
3. When I feel good about myself, how does it impact my day? How can I feel good about myself more often?

 Know that your body is a loving vessel.
Treating your body like a loving vessel will not only boost your self-love, but also your energy. Be intentional about what you put into your body, not only because you want to look good but because you want to feel good. Feeding your body nutrient-rich foods will have you oozing love out of every pore.

Wednesday, August 1, 2018

Fill Up on These Fat-Burning Lunch Ideas


 Trying to slim down? Make one of these healthy lunch recipes featuring foods  that can help you lose weight.


When it comes time for lunch, you want to keep that metabolism up by choosing ingredients that will help you to keep burning more fat for the rest of the day. These lunches provide a good balance of nutrients that are going to help you stay on track around midday. 



Grilled Chicken and Veggies 
It doesn’t get much simpler than this! You can make a grilled chicken dinner the night before and save leftovers for lunch, or grill some chicken cutlets, slice them up, and put them in individual containers for lunches. You can also try using a rotisserie chicken and cutting it up for your lunches. Choose your choice of veggies for this healthy lunch, such as going with summer veggies like corn, squash, and zucchini, or you can add a southwestern flair by adding in some bell peppers, black beans, corn, and tomatoes. There is really a lot of room for customization with this type of healthy, fat burning lunch. 

Turkey and Avocado Sandwich 
This sandwich can be made either as a simple cold sandwich, or into a melt like a grilled cheese. IF you want to do a melt, you can make it an open-faced sandwich on the grill and use just one slice of cheese on one slice of spout bread. The other half of the bread can contain the  meat and avocado, plus any other veggies you want. When both slices are heated up and browned, remove them from the grill and press them together. It is super easy! You can customize this with any deli meat or veggies you want.
  
Quinoa Salad 
Here is another healthy and delicious lunch that is light enough for a quick lunch, but is also filling. Quinoa is a type of grain that contains a lot of protein and iron, plus can be combined with just about anything. You can have just quinoa and chopped veggies, add in some lean protein, or top a bed of lettuce and veggies with the cooked quinoa. It is very versatile with a mild nutty flavor that goes great with a lot of other seasonings and herbs. Plus, as a whole grain, quinoa and the veggies you mix it with are going to be perfect for burning more fat. If you make quinoa for dinner and have some leftover, add it to a container to use for a lunch later in the week

My refreshing summer stone fruit salad recipe 

What you’ll need:
Peaches and/or nectarines
Cherries
Plums
Mint leaves
Chopped toasted hazelnuts or pine nuts
Apple cider vinegar (optional)
Drizzle of olive or avocado oil (optional)
Sprinkle of sea salt (optional)

Wednesday, July 25, 2018

How to Pick the Best Olive Oil

 

Olive trees themselves have been around for many thousands of years. With a long history dating back to ancient civilizations, olive oil is said to be one of the most important and healthiest  Bible foods. It’s a staple of the Mediterranean Diet and has been included in the diets of some of the world’s healthiest, longest-living people for centuries — like those living in the blue zones. Why? Because olive oil benefits are extensive and amazing.
Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients, which explains why there are so many olive oil benefits. Extra virgin olive oil benefits include lowering rates of inflammation, heart disease, depression, dementia and obesity. But with all of that in mind, unfortunately, not all olive oil is created equally — not even all of the “extra virgin” kinds have the requisite olive oil benefits!
Olive oil is made from the fruit of the olive tree, which is naturally high in healthy fatty acids. There are several types of olive oil on the market today, including extra virgin olive oil, virgin olive oil and regular olive oil — but research shows that extra virgin olive oil benefits are more abundant than the other varieties.

Something that many people don’t realize is that it’s common for “extra virgin olive oil” purchased in most major grocery stores to be laced with GMO canola oil and herb flavors. Many store shelves are lined with fake olive oil options. A CBS report found that up to 70 percent of the extra virgin olive oil sold worldwide is watered down with other oils and enhancers, thanks to the Mafia corruption involved in the production process. (1) (Yes, you read that correctly.)
Manufacturers do this in order to make the fake oils taste more like real olive oil, but in fact, they’re far inferior products with way fewer health benefits than the real thing. In fact, consuming this type of modified olive oil can actually pose some real risks to your health, so you’ve got to know which kind is the best to buy in order to get the most olive oil benefits you can.

Price points

A quart or a liter of EVOO should cost you between $8 and $40. I personally have found that the truly good oils hover in the $25 per bottle range and higher.

2. Smell and taste (not color)

This is what triggered Tom Mueller to investigate – the taste and smell of the supposed high-quality olive oils. Many people think that a good olive oil needs to be buttery and sweet – this is not correct. In fact, olive oil tastes this way when it has been diluted with tasteless vegetable oils.
A true extra virgin olive oil is pungent (from the presence of grasses, tomatoes, and artichokes) and bitter (from the polyphenol content). That can be off-putting – many people think it’s due to rancidity – it’s not.
A good EVOO is supposed to make your throat scratch a little.
Tom Mueller says: “Seek out freshness, choosing oils that smell and taste vibrant and lively, and avoid tastes or odors such as moldy, rancid, cooked, greasy, meaty, metallic and cardboard.  Also, pay attention to mouthfeel: prefer crisp and clean to flabby, coarse or greasy.”
Want to conduct olive oil tasting in your own kitchen? Sebastian shows us how. This was my first time – it’s so simple, yet revealing!
 Color is a non-factor – many crooked and fake olive oil makers add green colorant to the oil to make it look fresh. Furthermore, olive oil goes through a natural maturation process from bright green when freshly pressed to golden and then brownish with a green tint when it reaches maturity.

3. Freshness = High polyphenols

Tom Muller writes: “So real extra virgin olive oil is fresh-squeezed fruit juice – seasonal, perishable, and never better than the first few weeks it was made.”
Unlike wine, olive oil does not get better with age – it gets worse – both in taste and medicinal properties. The best practice is to consume it within the first year of pressing.
This is why you may find the Fresh-Pressed Olive Oil Club as interesting as I did – they deliver freshly pressed oils every quarter, rotating suppliers. For example, an Italian EVOO would be at its prime quality when sold in January-March timeframe. But, in other calendar quarters, the freshest oils would come from Chile or Australia.
In this video, Sebastiano Salafia of Frantoi Cutrera explains how freshness of the olive fruit and the processing time and method impacts the level of polyphenols (potent antioxidants) in olive oil. 

4. Labeling 

“Extra Virgin Olive Oil”  – For starters, the bottle must state “Extra Virgin Olive Oil.” That in itself is not enough as many crooks and fakers use it on their labels too.
Harvest date and “best by” date – you now know that freshness matters a lot. Scrupulous EVOO makers would display both dates. Harvest date is very telling because it’s best practice to consume the oil within 12 months from the harvest date. 

Certification – if buying oils from Europe, look for PDO and PGI certification. In Italy, PDO is labeled as DOP (see the bottle) – this means that specific protocols are overseen by a quality control committee. In California, the COOC (California Olive Oil Council) exercises rigid standards as well. 

Organic (not that meaningful here) – to my big surprise it’s not a guarantee of quality. It just means the fruit was grown organically but it does not tell us other quality-impacting details such as: When the olives were picked (Sebastiano explained in the video that less ripe olives generate a lower yield but are higher in polyphenols), the time from tree-to-pressing, heat used during mastication, what else has been added to the oil – are just some of the factors that “organic” label does not guarantee.
Meaningless descriptors – Words that don’t mean anything and are used as marketing gimmicks are “Olive Oil”,“Light” Oil, “Made in Italy”, “Freshly Pressed”, “Bottled in Italy.” Also, pay attention to your own unconscious bias – just because a label shows enchanting rolling hills of a Tuscan estate, it does not mean the product is legit.

5.  Bottle color

Pick a dark bottle. Olive oil gets oxidized quickly with the oxygen that is left in a half-empty bottle. Light penetration speeds up that process.

6.  Filtered or unfiltered?

I used to think that unfiltered olive oil (due to its rustic, authentic look) was automatically superior to its filtered counterpart. This isn’t entirely true. UC Davis Olive Center says that the studies are inconclusive and that you need to evaluate additional factors including fruit maturity, type of filters used and shelf life stability.  
According to Sebastiano Salafia from Frantoi Cutrera whom I interviewed, they use large filters as they found that unfiltered olive oil can deteriorate quickly if it contains too many unfiltered particles. This is clearly a large-scale manufacturer’s preventative decision. If you can get an unfiltered EVOO and use it within 6 to 12 months, you should be good.

7.  Your intuition

Use your intuition to distinguish hype from the real deal.




 Pear Cranberry Salad Recipe
with Olive Oil Dressing


 TIME: 5 minutes SERVINGS: 1–2
INGREDIENTS
1/4 cup balsamic vinegar
3/4 cup extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon honey
1 large pinch of sea salt
Black pepper to taste
5 cups mixed lettuces
2 pears, thinly sliced vertically
1/2 cup dried cranberries
1/4 cup raw goat cheese

 DIRECTIONS
Put vinegar, olive oil, mustard, honey, salt and pepper in a jar with a lid, and shake well.
Gently toss lettuce with sliced pears in a large salad bowl (optional: grill pear slices briefly). Add enough dressing to just coat. Top with dried
cranberries and goat cheese.

Tuesday, July 24, 2018

Fat-Burning Snack Ideas




Fat-Burning Snack Ideas 
If your mission is to lose weight, then burning fat should be at the top of your list. One way to do this is by picking some good fat-burning snacks. The following snacks are really easy to grab and take with you, but also burn lots of fat and get you on the path of weight loss. 
Figs 
Figs are a type of fruit that not many people are familiar with. They have a lot of fiber, are sweet like some of your other favorite fruits, and can fill you up quickly. Figs help you to curb your cravings and reduce your appetite by filling you up, but they also help to burn fat at a faster rate. They are ideal when you are trying to find an easy snack you can just grab on your way out the door, but something light that is going to help you burn fat during the day. You can get either fresh or dried figs. 
Kale Chips 
Another type of snack that is healthy and will also help to burn more fat is kale chips. These can be purchased in a health food store, or you can easily make them yourself. By making them on your own, you reduce the sodium and other additives, plus you save quite a bit of money. All you need to do is cut kale into smaller pieces, put it on a cookie sheet and drizzle olive oil with some sea salt and pepper. Bake them for about 15 minutes or until crisp and store in a plastic bag or container. These are filling and super low in fat, plus kale is great for burning more fat. 
Pistachios 
In terms of nuts, pistachios are one of the most delicious, and also happen to be one of the best options when you want to burn more fat. Sure, they might be a little higher in calories than what you are used to, but this is healthy fat. Eating them as a snack keeps the carbs low and your protein and energy high. Put them in portion bags that you can quickly grab and throw in your purse or lunch bag on your way out the door. This will prevent you from over-indulging in them, but make sure you always have a healthy snack with you. 
Avocado 
Avocado is another fat-burning food that is easy to enjoy as a snack. Open up an avocado and just sprinkle some salt on it, or you can enjoy it mashed with some salsa, similar to avocado. Dip some veggies in it and you’re good to go. 



Avocado Whip

Sick of guacamole? Try this even creamier alternative, which gets its distinctive flavor from tahini and takes just five minutes to prepare.

Serve it as a dip for veggies, or use it as a spread on sandwiches. Either way, you'll get plenty of heart-healthy monounsaturated fats to help speed metabolism and keep you feeling full.Avocado speeds up your metabolic rate because its combo of essential fatty acids, good-for-you fats, and antioxidants help to reduce inflammation.

ingredients

  • 2 avocados, pitted and peeled
  • 1/4 cup fresh lime juice (2-3 limes)
  • 1 tablespoon tahini
  • 1/4 cup chopped onion
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon fresh pepper

How to Make It

Step 1
Combine all in a food processor; process until smooth (about 30 seconds). Transfer to serving dish. (To make up to 6 hours ahead, set aside 1 TBSP lime juice; drizzle over surface and cover with plastic wrap. Refrigerate.) Garnish with fresh pepper.