5-2 Recipes: EGG WHITE OMELETTE WITH CHERRY TOMATOES

84 calories

Egg whites are a good choice if you are cutting back on calories, as there are only 18 calories in an egg white.

SERVES 1 PREP 5 minutes COOK 5 minutes

3 large eggs (54 cals for egg whites)

1 tbsp skimmed milk (5 cals)

3 sprays light sunflower oil (3 cals)

10 cherry tomatoes, cut in half (22 cals)

fresh basil leaves, torn (optional)

salt and freshly ground black pepper

• First, separate the eggs. Crack one of the eggs on the side of a clean bowl and, using your thumbs, open the two halves, letting some of the white run into the bowl. Carefully pass the egg yolk from one half of the shell to the other, letting the egg white run into the bowl. Keep passing the egg yolk from one half of the shell to the other without breaking it until all the white is in the bowl. Put the yolk in a separate bowl and repeat for the other 2 eggs. Add the milk to the egg whites and whisk together with a fork.

• Spray the oil into a wide frying pan (skillet) and warm over a medium heat for at least 2 minutes. Pour in the egg white mixture, then add the cherry tomatoes and basil immediately. Season with salt and pepper and cook until set. You may need to swirl and tilt the pan to distribute the eggs, tomatoes and basil evenly over the base of the pan. The omelette should cook in less than a minute. Serve straight away.

source;

http://www.52recipes.co.uk/2014/05/12/egg-white-omelette-with-cherry-tomatoes/

5-2 Recipes: MISO BROTH

117 calories

This soup is filling, satisfying and easy to make in about 10 minutes.

Serves 1 • Preparation time: 5 minutes • Cook time: 5 minutes

1 heaped tbsp miso soup paste (35 cals)

1 tsp mirin (rice wine) (14 cals)

1 tbsp dark soy sauce, plus extra for drizzling (4 cals)

1 tsp nam pla (Thai fish sauce) (4 cals)

1cm (½in) piece fresh root ginger, peeled and grated (5 cals)

50g (1¾oz) spring greens or Savoy cabbage, thinly sliced (14 cals)

½ carrot, peeled and cut into very fine batons (13 cals)

50g (1¾oz) beansprouts (16 cals)

50g (1¾oz) shiitake mushrooms, sliced (12 cals)

• Bring 500ml (generous 2 cups) water to boiling point in a large saucepan. Stir in the miso soup paste, mirin, soy, nam pla and ginger, then add the greens, carrot, beansprouts and mushrooms and simmer gently for 5 minutes.

• Serve in a wide bowl with soy sauce drizzled over the top.

Source:

http://www.52recipes.co.uk/2013/12/09/miso-broth/

5-2 Recipes: PERFECT FLATBREAD

153 calories

I have been searching for some time for the perfect flatbread recipe,

 as I want something low in calories that I can eat occasionally on my

 fast day and something that is very nutritious and tasty that I can eat

 on ‘normal’ days. This flatbread is much better than bought flatbread

 and has a real artisan look and taste. I have included instructions for

 making this by hand as well as using a bread machine.

MAKES 6  •  PREP 25 minutes  •  REST 1hour 20 minutes  •  COOK 4 minutes

250g (9oz) strong white bread flour, plus extra for dusting (830 cals)

¾ tsp fast-action yeast (active dry yeast) (4 cals)

1 tsp sugar (20 cals)

a pinch of salt

1 tsp olive oil (27 cals)

2 tbsp low-fat plain yogurt (39 cals)

Making the dough by hand

• Put the flour into a large mixing bowl and stir in the yeast, sugar and

 salt. Make a well in the centre and add the oil, yogurt and 60ml (¼ cup)

 water and start to bring the mixture together with your hands.

 Add another 60ml (¼ cup) water slowly and mix until all the flour

 is combined.

• Put the dough on a lightly floured work surface (counter) and knead

 for about 10 minutes until the dough is smooth and almost silky.

 Return the dough to the mixing bowl, cover and leave in a warm

 place for 1 hour or until the dough has doubled in size.

Making the dough in a bread machine

• Put the yeast in the bottom of the bread pan and put the flour on top 

of that. Add the rest of the ingredients and turn the bread machine onto

 the ‘dough’ or ‘basic dough’ setting.

Making the flatbreads

• Line a baking sheet with greaseproof (waxed) paper.

• Tip the dough out onto a lightly floured work surface (counter) 

and fold repeatedly to knock the air out of it, then cut the dough

 into 6 equal pieces and roll each into a ball.

• Put a ball of dough on a well-floured work surface and use a rolling

 pin to flatten it to a circle or oval of about 15cm (6in) wide. Place it 

on the prepared baking sheet and repeat with the remaining dough.

 You should be able to squeeze 3 flatbreads onto a standard-sized

 baking sheet. Place the baking sheets in a warm place to rest for

 20 minutes.

• Heat a large frying pan (skillet) over a medium-high heat and, 

when hot, place 2 flatbreads into the pan, pushing them lightly

 against the base of the pan. Cook for 2 minutes – they should

 puff up and be a little blackened and blistered in places. Turn them

 over and cook for another 2 minutes. Remove and wrap in a clean

 tea towel (dish towel) while you cook the other flatbreads.

• These flatbreads are at their absolute best served immediately,

but it you want to reheat them in the oven, sprinkle with water and

 cook in an oven preheated to 220°C/fan 200°C/425°F/Gas mark 7 for 4–5 minutes until hot.

Source:

http://www.52recipes.co.uk/2014/09/22/perfect-flatbread/

5-2 recipes: More Delicious Smoothies

 

Peachy Keen Smoothie

1 cup unsweetened plain or vanilla-flavored almond milk
1/2 cup fresh peaches
1/2 cup frozen strawberries
1 teaspoon fresh ginger
1/4 cup plain nonfat yogurt
a couple drops pure vanilla extract

Blend until smooth. Makes 1 serving.

Per serving: 122 calories, 2.7 grams fat, 18 grams carbohydrates, 5.5 grams protein and 2.8 grams fiber.

Wonderful Watermelon Whirl

1/4 cup skimmed or almond milk
2 cups chopped watermelon, seeds removed
1 to 2 cups ice cubes

Blend the milk and watermelon first, then slowly add ice cubes until the smoothie reaches the consistency you prefer. Garnish with fresh mint leaves for a colorful, refreshing finish. Makes 2 servings.

Per serving: 56 calories, 0 grams fat, 13 grams carbohydrates, 0.5 grams fiber and 2 grams protein.

Honey-Don't-Dew Me Wrong Smoothie

1 cup honeydew melon, cut into cubes
1/2 medium apple, peeled and cut into small pieces
1 kiwifruit, peeled and cut into small pieces
1 teaspoon honey
2 tablespoons skimmed or almond milk
1 tablespoon ground flax seeds

Blend until smooth. Makes 1 serving.

Per serving: 211 calories, 4.4 grams fat, 45 grams carbohydrates, 4.2 grams protein and 6.5 grams fiber.

Banana Oat Smoothie

1/4 cup oats
1/2 cup plain nonfat yogurt
1 medium banana
1/2 cup skimmed or almond milk
2 teaspoons honey
1/2 teaspoon cinnamon

Blend until smooth. Makes 2 servings.

Per serving: 168 calories, 1 gram fat, 33.9 grams carbohydrates, 7.5 grams protein and 2.5 grams fiber.
Keep in mind that you can increase the volume of any of these smoothies by simply adding a few ice cubes. Additionally, if you are diabetic or just someone looking to cut calories and sugar, you can use a natural, calorie-free sweetener, such as stevia, in place of any honey. If your smoothie is going to replace an entire meal, consider adding in some protein powder or nonfat powdered milk. These will bulk your smoothie with bone-building calcium and vitamin D. 

source;
http://www.fitday.com/fitness-articles/nutrition/delicious-healthy-smoothies-to-start-your-day.html

5-2 Recipes:Chicken burgers with tomato salsa

135 calories per serving

Serves 4

Prep time : 15 minutes, plus 30 minutes chilling

Cooking time : 6-8 minutes

• 1 garlic clove, crushed
• 3 spring onions, finely sliced
• 1tbsp pesto
• 2tbsp fresh mixed herbs, such as parsley, tarragon and thyme, chopped
• 375g minced chicken
• 2 sun-dried tomatoes, finely chopped
• 1tsp olive oil

For the salsa

• 250g cherry tomatoes, quartered
• 1 red chilli, deseeded and finely chopped
• 1tbsp coriander, chopped
• Grated rind and juice of 1 lime

1 Mix together all the ingredients for the burgers except the oil. Divide the mixture into 4 and form neat, flattened rounds. Cover and chill for 30 minutes.

2 Meanwhile, mix together all the tomato salsa ingredients in a bowl.

3 Lightly brush the burgers with the oil and cook under a preheated hot grill or on a barbecue for 3-4 minutes on each side until cooked through. Serve immediately with the salsa. 

source;  

       http://www.mirror.co.uk/lifestyle/dieting/recipes/52-diet-fast-low-calorie-1770918#ixzz3EdurAMXn 

5-2 Recipes: ASIAN CHICKEN BROTH

121 calories per serving

We had some roast chicken for dinner last night and I decided 

to make some fresh stock. This tasty broth is so low in calories

 it’s great for a fast day. It somehow manages to be both fresh 

and warming at the same time! Warning, this is quite a hot and

 spicy soup, if you don’t like it too hot, cut down to 1 or even a half a chilli.

Either use use a chicken carcass, or 6 fresh chicken wings for the stock.

Serves 4 Prep time: 5 minutes Cook time: 25 minutes

1 litre fresh chicken stock

2 chillis, de-seeded and chopped into rings

6 spring onions, shredded

1 thumb ginger, peeled and cut into very thin strips

pinch of mace

1 red pepper, de-seeded and cut into strips

1 tsp salt

1 tsp rice vinegar

1 tsp nam pla (fish sauce)

1 tin reduced fat coconut milk

2 limes

Heat the chicken stock with the chillis, spring onions, ginger, mace

 and red pepper. Using a fine grater, grate in the zest of one lime.

 Add a pinch of mace, salt, nam pla and rice vinegar and simmer 

for 20 minutes.Stir in the coconut milk and the juice of both limes.

 Heat for a further 5 minutes until hot and just bubbling.

Serve immediately either on it’s own or over rice or noodles.

 If you like you can add extra ingredients such as mushrooms

 (13 calories for 100g) or green beans (35 calories for 100g).

As with nearly all my recipes, the broth freezes brilliantly so you

can keep some for your next fasting day.

source;

http://www.52recipes.co.uk/2013/02/25/asian-chicken-broth/

National Cholesterol Month - Simple ways to get active with the "GET FIT...

5-2 Recipes: Easy Corned Beef Hash

227 Calories per serving

Serves 4

Prep time : 10 minutes

Cooking time : 11-12 minutes

• 1tsp vegetable oil

• 1 onion, roughly chopped

• 350g cooked new potatoes, roughly chopped

• 300g corned beef, roughly chopped

• 1tbsp fresh parsley, roughly chopped

• Worcestershire sauce, to taste

• Pepper

1 Heat the oil in a large, nonstick frying pan, add the onion and fry

 for 5 minutes until softened. Add the potatoes and corned beef and

 cook for further 6-7 minutes, turning the mixture occasionally

 so that parts become crisp.

2 Add the parsley and stir through. Season to taste with the

 Worcestershire sauce and pepper. Serve immediately.

source;
http://www.mirror.co.uk/lifestyle/dieting/recipes/

5-2 Recipes; Mushroom Stroganoff

90 calories per serving

Serves 4

Prep time : 10 minutes

Cooking time : 25 minutes

• 1tbsp rapeseed oil
• 1 large onion, thinly sliced
• 4 celery sticks, thinly sliced
• 2 garlic cloves, crushed
• 600g mixed mushrooms, chopped
• 2tsp smoked paprika
• 250ml vegetable stock
• 150ml soured cream
• Pepper

1 Heat the oil in a nonstick frying pan. Add the onion, celery and garlic and cook for 5 minutes or until beginning to soften. Add the mushrooms and paprika and cook for a further 5 minutes.

2 Pour in the stock and cook for a further 10 minutes or until the liquid is reduced by half.

3 Stir in the soured cream and season with pepper. Cook over a medium heat for 5 minutes. Serve immediately.

Michael Michaels

source;

http://www.mirror.co.uk/lifestyle

5-2 Recipes;Asian tuna salad

178 calories per serving

Serves 4

Prep time : 15 mins, plus marinating

Cooking time : 1 min

• 350g tuna steak, cut into strips
• 3tbsp soy sauce
• 1tsp wasabi paste
• 1tbsp sake or dry white wine
• 200g mixed salad leaves
• 150g baby yellow tomatoes, halved
• 1 cucumber, sliced in wide, fine strips

Dressing :

• 2tbsp soy sauce
• 1tbsp lime juice
• 1tbsp brown sugar
• 2tsp sesame oil

1 Mix together the tuna, soy sauce, wasabi and sake or white wine in a non-metallic bowl. Leave to marinate for 10 minutes.

2 Arrange the salad leaves, tomatoes and cucumber on four serving plates.

3 Make the dressing by combining all the ingredients

in a screw-top jar.

4 Heat a nonstick frying pan over a high heat, add the tuna and fry for about 10 seconds on each side or until seared. Place the tuna on top of the salad, drizzle with the dressing and serve.

source;

 http://www.mirror.co.uk/lifestyle/dieting/recipes

5-2 Recipes.Apple And Blackberry Muffins

200 calories per serving

Makes 12

Prep time : 15 mins

Cooking time : 20-30 mins

• 6tbsp light muscavado sugar
• 1 red apple, about 150g, cored and sliced
• 200g blackberries, roughly chopped
• 1tsp ground cinnamon
• 250g plain wholemeal flour
• 4tsp baking powder
• 2 eggs, beaten
• 125ml semi-skimmed milk
• 125ml rapeseed oil, plus extra for cooking

1 Mix together the sugar, apple, blackberries and cinnamon in a bowl.

2 Sift flour and baking powder into a separate bowl and make a well in the centre. Mix together the eggs, milk and oil in a jug, then pour into the well and stir until blended. Stir in the fruit mixture, taking care not to mix too much. Divide the mixture among the sections of a lightly oiled or paper case-lined 12-hole muffin tin.

3 Bake in a preheated oven at 200C/Gas Mark 6 for 20-30 mins or until a skewer is inserted and comes out clean. Transfer muffins to a wire rack to cool.

Michael Michaels

source;

http://www.mirror.co.uk/lifestyle/dieting/

How I lost 10 pounds in a week/Lose weight fast/Diet made Easy http://youtu.be/t75xWsN2j5k 

Healthy Smoothies to Start Your Day;

Banana Almond Smoothie

1/2 medium banana
1/4 cup orange juice
1/4 cup plain nonfat yogurt
1 teaspoon honey
1/2 ounce almonds (about 11 kernels)
a sprinkle of nutmeg
a couple ice cubes

Blend until smooth. Makes 1 serving.
Per serving: 220 calories, 8 grams fat, 33 grams carbohydrates, 3 grams fiber and 8 grams protein.

Berry Good For You Smoothie

1 cup frozen raspberries
1 cup unsweetened plain almond milk
1/4 cup frozen blueberries
2 teaspoons fresh ginger root
1 tablespoon chia seeds
1 tablespoon honey
a splash of lemon juice

Blend until smooth. Makes 2 servings.

Per serving: 125 calories, 3.8 grams fat, 21.5 grams carbohydrates, 2.4 grams protein and 7.3 grams fiber.

source; http://www.fitday.com/

5-2 Recipes; Sausage Casserole.

250 calories per serving

I am making this delicious casserole for our family tea tonight. Our kitchen smells divine! It’s really filling and the sausages make it mighty tasty. There’s only 65 calories in a chipolata!

Serves 6 Prep-time: 5 minutes Cook-time: 1 hour 15 minutes

1 tsp olive oil

12 chipolata sausages or 6 sausages

1 onion, finely chopped

2 cloves garlic, chopped

1 small carrot, diced

1 red pepper, deseeded and diced

1 green pepper, deseeded and diced

1/2 pint red lentils

2 pints water

1 chicken stock cube

1 bay leaf

1 can chopped tomatoes

In a heavy based lidded saucepan, heat the oil at a medium temperature and fry the sausages until they are tinged with brown. Remove the sausages from the pan and set aside.

Turn the heat to low and add the onion, garlic, carrot and peppers. Stir and leave to saute gently for 5 minutes.

Next, add in the lentils and mix into the vegetables. Then pour in the water, turn the heat to high and bring to the boil. Crumble the stock cube into the pan and add the bay leaf too. When the lentils start to boil, turn the heat to medium (bubbling vigorously) and cook for 10 minutes.

After 10 minutes turn the heat to low, add the tomatoes and stir. Then put the sausages into the top of the pan and put the lid on. Cook on the lowest heat possible for 1 hour. Alternatively, transfer the pan to the oven and cook at 180’C (160’C fan, 360’F) for 1 hour.

Serve with the sausages (2 chipolatas or 1 sausage per person) on top of the sauce. Goes well with some green winter vegetables such as kale or spring greens.
Note this recipe can also be frozen.

source;

http://www.52recipes.co.uk/2013/02/20/sausage-casserole/

How Consuming Alcohol Affects Your Post-Workout

It might be tempting to grab a frosty beer after an intense workout session,
but a single cold one is seldom satisfying. The euphoric sensation of a light
buzz following an endorphin rush can be uplifting, but the consequences of 
ingesting alcohol post-workout can be detrimental to muscle recovery.

It doesn't take a genius to realize that alcohol doesn't mix well with exercise,
 but the actual impact of swigging a drink post-workout as opposed to a protein
 shake might be more devastating than you may think. It's important to take
 proper precaution when deciding to slug back a couple beers after exercise.

Alcohol Acts As A Toxin

The average gym-goer has his or her own guilty pleasures. For some, it's tough to kick a regular drinking habit, especially in social settings. The idea of cutting out drinking can be just as difficult as making a dedicated effort to eat a low-carb diet. We are all creatures of habit, which means we sometimes make decisions that might be cognitively recognized as "wrong," but we execute that choice regardless.

In regards to post-workout alcohol consumption, the general consensus is that alcohol acts as a toxin, forcing the body to use added energy. This process negatively impacts recovery and can result in added soreness the next morning. In addition, workout performance also becomes affected. You're less likely to workout at high-intensity levels on the day following a night of drinking.

Post-Workout Dehydration

For men, post-workout alcohol consumption can be especially damaging to muscle recovery, specifically because it decreases the body's naturally-occurring levels of testosterone, which is crucial for building muscle  mass. As seen and heard on television beer ads, "please drink responsibly."

Consider the importance of water when working out. Staying hydrated is a crucial aspect of gaining optimal benefits from an intense cardiovascular or weightlifting session. The body needs water to help supply working muscles with the fuel they require to operate efficiently. Alcohol is a diuretic, which essentially means that it sucks water from your body, forcing you to become dehydrated. The resulting effect is fatigue and loss of muscle definition due to a lack of muscular-produced energy.

Added Belly Fat & Heart Disease

The infamous "beer belly" is a product of over-consumption of alcoholic beverages because of the so-called empty calories they contain. Most drinks won't fill you up, but that doesn't mean your body isn't enduring a calorie overload.

If you're genetically prone to quick weight gains, alcohol consumption should be limited to special occasions (e.g. not just because it's the weekend). For some, sporting a belly bulge isn't a deal-breaker when it comes to working out, but it's important to realize that excess fat deposits in the abdominal region can lead to severe health defects, such as diabetes and heart disease.

Men are at higher risk for these consequences than women because males naturally store fat in their bellies. Although a couple post-workout beers with your friends won't cause your gut to bulge overnight, a regular drinking habit can severely alter your body's composition, potentially causing health problems.

source;
http://www.fitday.com/fitness-articles

How a Scoop of Cinnamon a Day Can Help You Lose Weight

Health Benefits of Cinnamon

Studies have shown that including a scoop of cinnamon into your daily diet can help you lose weight. A teaspoon of honey and half a teaspoon of cinnamon powder added to a cup of boiling water can also help you lose weight and lower your risk of heart disease.

Cinnamon is rich in manganese, iron, calcium and fiber. It has been used since medieval times to cure diarrhea, indigestion and bloating. In addition, it helps prevent the spread of cancer cells, the formation of stomach ulcers, and assists in curing bacterial infections. Cinnamon lowers blood sugar levels along with bad cholesterol levels (LDL) while having no effect on the good cholesterol (HDL). Hence, it’s beneficial for both heart and type 2 diabetes patients. The lowering of blood sugar levels and improvement in cholesterol ratios helps to reverse insulin resistance or pre-diabetes. Since cinnamon is sweet to the taste, it also satisfies the craving for sweet foods that generally afflicts diabetics.

Cinnamon and Weight Loss

Cinnamon has a regulatory effect on blood sugar levels and simultaneously increases insulin levels in the body. It imitates the biological activity of insulin and increases the metabolism of glucose. Since high blood sugar levels can lead to increased storage of fat by the body, cinnamon helps prevent this increased storage of fat and enables you to lose weight. In addition, it influences the manner in which sugar is metabolized by the body and prevents the transformation of the metabolized sugar into fat. Cinnamon also delays the passing of food from the stomach into the intestine. Hence, you feel satisfied for a longer time and eat less. This helps you lose weight. Cinnamon also helps the body to process carbohydrates more efficiently and this assists you in losing a few pounds. Studies show that abdominal fat is more sensitive to the effects of cinnamon than fat from other parts of the body.

Other Ways to Incorporate Cinnamon into Your Daily Diet

You can add cinnamon to herbal tea to get a cup of healthy and tasty tea. Alternatively, add a teaspoon of cinnamon to your breakfast cereal or oatmeal, sprinkle it on your toast or add it to your morning cup of coffee. The addition of cinnamon to foods such as butter and cheese, and pies such as apple and peach pies, enhances their taste. It can also be added to fruit juices and ciders for the same purpose. Alternatively, you can take cinnamon capsules as an easier alternative to the above.

You should ensure that the cinnamon you use is fresh. However, cinnamon alone can’t help you lose weight permanently. For optimum results in your weight loss program, it’s essential that you eat a nutritious but low-free diet and exercise regularly. Incorporating a teaspoonful of cinnamon in your daily diet can definitely reduce your appetite and help you lose weight and even layers of fat around your abdomen.

source;

http://www.fitday.com/fitness-articles