HEMP SEEDS - Simple and Rich

“One of the most balanced and complete food on earth”

Hemp seeds are said to be one of the most balanced and complete food known by men on earth. Yes I known, this may sound like a bold statement, but just take a look at its nutritional composition. It contains 33% protein, it is high in fiber (10% more than flax-seeds); 35% essential fatty acid (Omega 3, 6, 9 and GLA); it contains the 9 essential amino acids; it has iron and magnesium; it also has 6 times more Omega-3 than raw tuna fish; it is an incredible source of GLA, and 

Green Tea is Green Tea if it's Just Green Tea

Green Tea. 

I drink it for it's health benefits and because I love the taste. Instead of plain and tasteless water, it's nice to drink something just as good as water but with more taste. Green tea is one of the healthiest beverages we can consume and it contains incredible health benefits for our body. So what exactly makes green tea so good and why everybody raves about it? Click 'Read More' to find out more about green tea and it's health benefits.

How To Maintain A Healthy Lifestyle

It can be tough trying to balance homework, a social life, work and eating healthy at the same time. Here are some useful tips that will help you out:

1. Learn about proportion sizes:Pay attention to the number of servings contained in the package, then note the calorie and fat content per serving. Also, you can use a smaller plate; it might look full, but you're still eating less.

2. Drink Water: The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.

3. Eat breakfast: Breakfast provides you with the energy and nutrients that help you concentrate more in class and for the rest of your day.

4. Try to limit junk food and sugary drinks: Try to limit stops at fast food restaurants, if you decide to go, try to substitute for a healthier option.

5. Find healthy snacks: Instead of getting a snack from a vending machine, try to carry a granola bar or a fruit of your choice.

6. Don't skip meals: Skipping meals can reduce your body's blood sugar levels and you'll feel tired. When you cut back meals you might not be getting all the vitamins you need in the day.

Best foods/drinks/spices to incorporate into your diet! #College Menu

Everyone dreams of having a fit body, but do not have the time to go to the gym or to do ab exercises. It can be done without going to the gym. These foods burn fat and also give you other health benefits. Just incorporate these foods into your diet to stay health and lean:

1.  Green tea

Green tea is a powerful metabolism stimulator: Drinking it frequently can help to accelerate weight loss. Not only that, but antioxidants in green tea may inhibit the absorption of fat.

2. Olive oil

The main benefit of olive oil, and there are many, is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its monounsaturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.

Researchers even discovered recently that olive oil acts as an anti-inflammatory, which further protects your heart, and the rest of your body, too.

3. Lemon

If you're trying to lose weight, replace beverages such as pop, alcohol and sweetened and unsweetened fruit drinks (which are full of calories) with plain water and a slice of lemon. Not only does lemon have a lot of flavor, it also contains vitamin C.

4. Chicken

Since chicken is a lean meat, it's a good source of protein without too much fat.

5.  Cinnamon

A U.S. study found that it can reduce blood glucose, which may stave off diabetes. Cinnamon is also a carminative, which helps prevent bloating, and it is packed with antioxidants.

6. Green chai tea

The spices in chai tea add lots of flavor without calories, so you're less likely to add sweetener. Not only that, but if you make it at home you can choose which milk to add, so you can control the fat content. Green tea will also boost your metabolism.

7.  Cucumber

Crunchy and satisfying, cucumbers are not only hydrating, they can also make you feel full with very few calories.

8. Bran

Cut the calories and increase the fiber of your usual cereal by replacing it all (or half) of it with bran.

9. Low-fat yogurt

Yogurt is very high in calcium and B vitamins. It’s also a protein superstar— 3/4 cup delivers nine grams.

10. Legumes

Legumes are among our most nutritious plant foods, high in protein, B-complex vitamins, iron, potassium, and other minerals. They provide large amounts of fiber, including the soluble type that is important in controlling blood cholesterol levels. If you’re trying to lose weight, the fiber helps give legumes a one-two punch. First it helps you feel full faster. Then, the blood sugar effect helps stave off hunger for longer.

11. Turmeric

Recent years have seen an explosion of research into curcumin, an antioxidant found in turmeric. Studies have shown it has anti-inflammatory, antiviral, antibacterial, anti-fungal and anticancer activities.

12. Quinoa

This powerhouse whole grain has more protein than other grains (eight grams per cooked cup/250 mL) and, like brown rice, is bursting with fiber, B vitamins, copper, manganese and magnesium.

13. Pears

With a pear's smooth texture, you might not realize that a medium one delivers five grams of total fiber, for 20 percent of your daily needs. The flesh contains mostly soluble fiber (about three grams), including pectin, which lowers LDL, otherwise known as "bad" cholesterol. As well, a University of Illinois study published this year found that soluble fiber can boost the immune system.

14. Dark chocolate

A recent study shows that people who eat chocolate frequently tend to have a lower body mass index. Not only that, but scientists suggest that its antioxidant properties may help boost metabolism.

15. Berries

Not only are berries high in vitamins and fiber, they also help fight disease. Berries are some of nature's best sources of antioxidants, which guard against heart disease, cancer and age-related blindness.

16. Salmon

All types of salmon are high in omega-3s, ranging from about 750 mg to 1,270 mg per 75-gram serving. They are also a good source of vitamin D, with one serving providing 100 percent of the recommended dietary allowance (RDA)—and the bones in canned salmon provide calcium.

17. Miso

Miso contains probiotics, which keep the lining of the colon healthy and may improve gut motility and sensation.

18. Eggs

A study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.

19. Green Vegetables

In addition to protecting your eyes from age-related macular degeneration, thanks to its carotenoids, spinach has high concentrations of vitamin K, which can help maintain bone density and prevent fractures. The green stuff is also a powerful source of potassium and magnesium as well as folate, all of which can keep blood pressure low, reducing the risk of stroke.

20. Whole Grains

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

21. Hot peppers

Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers.
22. Oatmeal

Oatmeal contains soluble fiber which stays in the stomach longer and helps you feel fuller, longer. 

Also contains calcium and potassium.

23. Almonds/nuts

Almonds are a source of vitamin E, copper, magnesium, and high quality protein. 

24. Fish

Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. 

25. Avocados
Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado. Avocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.

BEST Protein Bars.....EVER!!!

There are many times where you want to grab a snack on-the-go. For me, I like to grab a bar and throw it in my bag before I go to work or school. Bars are always an easy on-the-go snack. It's small, easy to store, can fulfill your hunger for a few hours, and it provides better nutrition than most on-the-go snacks. But most bars are high on carbohydrates, high on fat, and low on protein. These bars advertise that they are high in protein, but they don't advertise carbs or calories. The whole point of a protein bar is for the protein, not the carbs. You can find many protein bars at grocery stores or retail stores: Met-RX, Powerbar, Pure Protein, Clif, Special K, and Supreme just to name a few. Years ago, I became aware of a protein bar that is high on protein, low on carbs, and satisfies my dessert cravings. Click 'Read More' to find out which bar I am talking about.

THE FOOD PYRAMID

Have you ever heard of the food pyramid? I'm not talking about the Egyptian ruins, but a diagram that can help you make healthy choices for a balanced diet. The United States Department of Agriculture (USDA) has divided food into different categories and placed them into a pyramid that represents the correct portion size of each major food group, from the ones you should eat moderately on top, to the ones that your body needs the most at the bottom. Let's take a look.

1. The tip of the pyramid: FAT, SODIUM, SUGARS

The USDA recommends to limit fat to 30% of calories at most. One of their studies shows that Americans eat too much fat, especially those that derive from animal products. We recommend you to avoid saturated, hydrogenated and trans fats such as butter and margarine. Instead, choose good fats from nuts, olives, avocados, and vegetable oil (olive, canola..).

Also, try to moderate your consumption of salt to reduce water retention and the risk of high blood pressure. Avoid sugary products like sodas and sweets - they have a lot of calories and no nutrients.

2. In the middle: PROTEINS

Proteins should supply between 20 and 30% of your daily calories. Limit fatty red meat and cheese. Instead, turn your preference to lean meat like chicken and turkey, low-fat cheese and milk. Fish is a great choice since it also provides omega 3. Try to have more legumes like beans and lentils.

3. The bottom of the pyramid: CARBOHYDRATES

Carbohydrates are the main source of energy for your body, so try to eat between 45 and 65% of calories from them. Choose complex carbohydrates such as whole grains, vegetables and fruits over refined, processed sugars. Complex carbs are full of fibers, vitamins and other nutrients that are good for you.

Remember!

It's not healthy to exclude a category. Too often people think that not eating fats or carbs can be a great diet. No wonder why it doesn't last for long! Your body needs all of the nutrients, so try to eat a variety of foods. A little bit of everything. The food pyramid can help you!

If you want to know more about it, check this pamphlet by the USDA.

Try this one, TURKEY WRAP

Quick and easy to make! And it is healthy. 

   

• 6-in. size flour tortillas (whole wheat is better)

• Sliced deli turkey breast

• 1/4 cup sliced red onion - optional

    

• Mixed salad greens – (like spinach, lettuce, peppers, tomato, avocado, cucumber)

• 1 tablespoon light mayonnaise 

• 1 tablespoon Pasta Sauce - optional

Preparation

1. Combine the light mayonnaise with the Pasta Sauce separately in small bowl

2. Spread the combined sauce from the bowl on the tortilla

3. Top with the mixed salad and the sliced turkey breast

4. Roll-up tortilla starting by the bottom edge

Et voilá... bon appétit!

Healthy Eating 101 - Beginners Level 3

 

If you fail to plan, you plan to fail. Ever heard of this quote? This applies to healthy eating as well. Planning for a healthy eating lifestyle makes it easier to eat healthy. Welcome to Level 3 where you will learn the importance of meal prep.

(To read more about meal prep, click the link below to“Read More”.)

Easy Homemade Granola Bars

Making granola bars bars is not as hard as is looks. These Peanut Butter Chocolate Trail Mix Granola Bars are healthy and delicious. Granola bars are a convenient snack that you can eat on the go, or take some to class or work that will kill your hunger.

Here's what you need:

• 2/3 cup, whole – ALMONDS
• 6 oz – cashews
• 1 1/2 cup – oats
• 1/3 cup – flaxseed, ground
• 1/2 cup mini chips – semisweet chocolate chips
• 1/3 cup – cranberries, dried
• 1/3 cup (not packed) – raisins, seedless
• 1 cup – peanut butter, all-natural
• 1/2 cup – honey
• 1/2 teaspoon – sea salt

Directions:

1. Line an 8x8-inch baking pan with parchment paper, leaving extra on the sides to pull the bars out of the pan.  For thinner granola bars, use a 13x9-inch baking dish.
2. Roughly chop the almonds and cashews, or pulse the nuts gently in a food processor or blender until medium-small pieces.  Place the chopped nuts in a large bowl with the old fashioned oats, ground flax, mini chocolate chips, dried cranberries, and raisins.  Mix together.
3. In a separate microwave safe bowl, melt the peanut butter.  Stir in the honey and sea salt.  Allow the mixture to cool slightly (so the chocolate chips won't melt).  Pour the peanut butter mixture in the bowl with the dry ingredients.  Fold ingredients together with a spatula until everything is coated.
4. Press mixture into the parchment lined baking dish, packing it tightly.  Cover and refrigerate for at least 1 hour.  Pull the granola slab out of the pan with the edges of the parchment paper.  Cut into a minimum of 12 bars.  These granola bars are best stored in an airtight container in the refrigerator up to 2 weeks. Optionally store in an airtight container at room temperature up to 10 days.

Quick, Cheap, Healthy Protein Shakes!

Every college student has been in a situation that they wake up extremely late to class and have no time to make a breakfast, and do not want to spend money going to Dunkin' Donuts to get an unhealthy bagel. Homemade protein shakes is a quick, cheap , and healthy source of nutrition and it keeps your stomach full. Not only is it nutritious but it also taste delicious, and you can find many protein shakes that have your favorite flavors! Homemade protein shakes are also better than store bought protein shakes because it is low on sugars, and you know the ingredients that are going into them. On average it takes about less than 5 minutes to make a protein shakes.

Chocolate Peanut Butter Protein Shake: 

Ingredients

2 scoops of chocolate whey protein powder
1 cup unsweetened almond milk, soy milk or skim milk
1 banana
2 tablespoons peanut butter
3-5 ice cubes

Preparation

 1. In a blender, mix until smooth. 

Nutrition Facts

• 485 cal

• 21.5 g fat

• 48 g carbs

• 7 g fiber

• 32 g protein

This protein shake is highly recommended for men or female who are trying pack some muscle and stay lean, and because it is high in protein, healthy fats, high in carbs, and fibers. 

Banana-Oat Protein Smoothie:

Ingredients2 scoops vanilla whey protein
2 tablespoons rolled oats
2 bananas
1 cup unsweetened almond milk
½ cup cold water
1 teaspoon honey
¼ teaspoon cinnamon
4 ice cubes
Preparation

1. Combine ingredients and blend until smooth

Nutrition Facts

Per 16-ounce serving:

• 499 cal

• 7 g fat

• 78 g carbs

• 9 g fiber

• 30 g protein

Mango Blueberry Protein Smoothie:

Ingredients

1 cup unsweetened almond milk
1/2 cup frozen blueberries
1/2 cup frozen mango
2 scoops Vanilla whey protein powder 
1 tablespoon chia seeds

Preparation

1. In a blender, mix all ingredients until smooth.

Nutrition facts:

Per 16-ounce serving:

• 344 cal
• 11 g fat
• 36 g carbs
• 521 mg sodium
• 10 g fiber
• 29 g protein

#CollegeMenu

Breakfast Is The Most Important Meal Of The Day! Oatmeal with Berries and Almonds

Breakfast Is The Most Important Meal Of The Day!

As we all know breakfast is very important and many people tend to forget this to start their morning right.  Not only breakfast being the important meal of the day, but finding a healthy meal can be tough to make.  I have a 3 step easy breakfast instructions for you though!  

Oatmeal with Berries and Almonds

Oatmeal with berries and almonds has vitamins and the nutrients you need to start your day right!  All you need is 1 1/4 cups of water, 1/4 cups frozen blueberries, 1/2 cup milk, and 1/4 cup sliced almonds.  The ingredients are easy to get and the steps are easy as one, two, and three!

1.  Empty the oatmeal packets into a medium microwave-safe bowl. Stir in the water and frozen blueberries.

2. Microwave on high until hot, 2 to 3 minutes, stirring once halfway through.

3. Stir in the milk and top with the almonds.

And their you have it, a nice healthy breakfast to start your day!

~ CollegeMenu

HOW TO COOK YOUR EGGS IN THE MICROWAVE

You have no time and only a couple of eggs in your fridge? Maybe you are not even at home and without a stove? Here are a few tricks on how to cook your eggs in the microwave. Fast and easy. No stove requested.

SCRAMBLED EGGS
Beat 2 eggs, a pinch of salt and 1/2 cup milk in a bowl or a mug. You may add more ingredients of your choice. Cook on high heat for 1 minute, take it out and stir it. Cook for one more minute.

SUNNY-SIDE UP EGG
Grease a plate with butter or vegetable oil. Crack an egg, place it on the plate and gently pierce the yolk with a tooth stick, a fork or the tip of a knife (you don't want it to explode in the microwave!). Cook on high for 45 or 60 seconds.

POACHED EGG
Put an egg in a bowl or a mug and fill it with water, then cover it with a plate. Cook it on high for one minute or until the yolk is completely white. Transfer the egg on a plate using a slotted spoon.

Healthy Eating 101 - Beginners Level 2

 
Level 1 was a simple way to eat healthy and save some money. Did you pass Level 1 or did you fail? If you failed, go back to Level 1. If you beat Level 1, congratulations!!! Welcome to Level 2, where you will learn the basics of calories. 

(To read more about calories, click the link below “Read More”.)

Quick and Healthy Snacks

We all have those days where you get out of class and you're starving. We just wanna rush home and eat whatever. Maybe it's one of those days where you're in school all day but you don't wanna spent any more money. Here are some snack ideas easy and cheap to make!

Peanut butter and banana toast: With multi-grain bread, spread some peanut butter or almond butter and using your favorite fruit!









Berry Smoothie: Buy any frozen fruit of your choice and almond or low fat milk, and its done! You made yourself a quick and healthy snack!

Apple and peanut butter: This snack is one of my favorites, it's so quick and easy to make.

Avocado toast:  As simple as making toast, you just need avocado, some olive oil, lemon juice and you're good to go!




 
Vegetable dip: Carrots, cucumber, broccoli, celery and just dip them in some ranch! 


Granola bars: Grab one of your favorite granola bars just to calm your hunger

Almonds: They provide so many nutrients. Grab some almonds and put them in a zip-lock bag so you can snack on them 
while in class!

READ THE LABEL!

Do you check the label on the packages you buy? How often do you do it? Do you know how to read them? It is important you do so, not only because you'll know what you are introducing into your body, but it will also help you choose between different products. Here are a few considerations to help you through it.

Nutrition facts labels usually include: 

1. Serving size and servings per container. Packages may contain more than one serving. If so, it is stated on the label along with its size. Pay particular attention to this section since the nutritional information that follows refers to only one serving. 
2. Calories are a measure of the energy that each serving will provide to your body. Moreover, they are an easy way to control your diet and manage your weight. 
3. Fat, cholesterol and sodium are "the bad stuff", so make sure this section is as low as possible. Good fat (nuts, vegetable oil) is vital for our body, but don't exceed. Keep in mind that 1g of fat is 9 calories (kind of high compared to the 4 of carbs and proteins).
4. Fiber, protein, vitamins and minerals are good for you, so the more you eat them, the healthier you'll be. The best carbs are those from whole grains, vegetable and fruit since they need a longer process to digest and they contain a good amount of fibers. Also, make sure you'll get enough protein, which helps your body regenerate tissues. Vitamins help you prevent diseases and stay healthy.
5. The percentage of daily value considers a 2000 calorie diet, which is what an avarage adult man burns every day. However, it changes from person to person depending on age, gender, weight, height and exercise level. If you want an estimate of yours, you can calculate it by clicking here.

One more section we highly recommend you to read is the ingredients, which includes all the ingredients of the product in descending order of quantity. You may check the list to look for a special ingredient, to avoid food you are allergic to or just to be aware of what it contains. The less preservatives, colorants and artificial flavours, the better. Also, bare in mind that some ingredients go by different names (e.g. sodium can be salt, disodium, monosodium glutamate just to name a few). The ingredient lists also include the percentage of each ingredient. If you want to buy a strawberry yogurt and it only contains 1% strawberries, is it really good?

Some products don't have a nutritional facts label? No problem. Online you can find many webpages that can provide that information. Here is an example.

"Thai Carrot Soup" Recipe for a cold day!

Winter is coming and what is better than soup for the winter season!  Thai Carrot Soup is a dairy-free soup.  It is blended any many flavor and taste like it takes time to make, but its a three step easy process! All you need is shredded carrots (10 ounce), a can of coconut milk (14 ounce), 1 cup of vegetable broth, 1 pouch of trader Joe's vegetable concentrate. 1/2 cup Trader Joe's Thai Yellow Curry Sauce, and kosher salt and freshly ground black pepper.

Step 1:  Chop some shredded carrots into little bite size piece.

Step 2:  Add the carrots, coconut milk, vegetable broth, and curry sauce to a medium pot and bring to a boil over high heat.  When the soup starts boiling, lower the temperature to medium and let it cool off.  You should wait about 20 minutes until the soup cools off, so the carrots can be cooked properly.

Step 3.  Last but not least add salt and pepper for a bit of seasoning.

~ College Menu

JUST DRINK PURE WATER

It is simple and beneficial

Talking about healthy eating includes talking about drinking as well. So what to drink? The best answer is:  Water. You could say “I don’t drink that much water, but I drink other liquids such as sweetened water, coffee, energy drinks, sodas, etc.” I would tell you: Drink water! Just the pure water, and here is why

Just think about it for a second.  The first form of life on earth was water; the cells of your body are mostly water; over 60% of your body is water; the circulation of everything in your body is helped by water; water is the fluid that contains the natural energy that your body needs and knows best; the more water you drink the easier the energy flow; the elimination process becomes much easier. So, why complicate it by drinking water with preservatives, water with sugars, water with caffeine, etc. Why not drink just the pure water.

One could argue that water at school is costly. And I agree. A bottle of water in vending machines at UMass is about $1.50. If you stay the whole day in campus and you drink two of them you just spent $3.00 in one single day. If you have classes five days a week it will amount to $15 bucks just for water. It is no joke. In a semester it would come around $200.

This is my suggestion. Buy a bottle of water that contains a filter. There are many of them out there. The ones made by the company Brita starts at $9.99 for a 20 ounce. However there are brands that sell it for less. You can then fill your bottle with tap water. There are also many water dispensers in UMass from which you can fill your bottle whenever you want. Although we presume that the water from UMass is already filtered, your bottle will filter it again. As you can see it is easy and convenient. The benefits of drinking the pure water are many. Here are some of them:

·       

•      As you drink more water you consume less sugar
•      Energy flows better in your body
•      It helps maintain the balance of fluids in your body
•      It helps you maintain the supply of oxygen
•      It helps your kidneys in cleansing your body from toxins
•      It helps maintain the normal bowel function
•      It helps on your skin
•      You saved a lot of money since you don’t need to keep buying from vending machines and by having the filter bottle with you and drinking the water from it, it reduces your craving for those sugary stuff.

Healthy Eating 101 - Beginners Level 1

Let's face it; if you want to eat healthy or get that ideal body type, there is a lot of work to it. From counting calories to purchasing more expensive food, it can be time consuming as well as costly. But if you do want to eat healthier, you have to count calories and purchase the more expensive food. Let's take baby steps first before we jump into the more advanced stuff. Start by changing your food habits.