Salmon Poached in Coconut Water with Dukkah

Salmon Poached in Coconut Water with Dukkah

Eating Oily Fish like salmon or ocean trout three times a week is not only great for a good weight loss food but it will also help boost your memory and can reduce risk of depression.

This recipe is alkalising and hydrating.  

Per serve: 40g protein

18g fat (4.5g saturated fat)

9g carb

7g dietary fibre

350 calories (1455kJ)

Recipe by Rosemary Stanton

Ingredients
2 cups (500ml) fresh coconut water 

1 teaspoon black peppercorns 

1 lime, thinly sliced

4 salmon fillets(approximately 170 grams each) [you could use ocean trout too

1/4 teaspoon sweet paprika

400 grams asparagus, steamed (you could also use green beans)

Potatoes steamed (baby ones preferably)

Dukkah

50g (1/3 cup) slivered almonds

1 tablespoon sesame seeds

2 tablespoons coriander seeds

1 teaspoon cumin seeds

1/4 teaspoon sumac

1 teaspoon freshly ground black pepper

2 tablespoons organic coconut 

To make dukkah.  Heat a frying pan on medium heat.  Add almonds. Stir for 4-5 minutes or until starting to turn golden.  Add sesame seeds, coriander and cumin.  Stir for 1-2 minutes or until aromatic.  Transfer to a mortar and pound with a pestle until lightly crushed.  Transfer to a bowl.  Add sumac and paprika.  Place coconut in pan on low heat.  Stir for 2-3 minutes or until lightly toasted.  Stir into almond mixture.

Heat coconut water, lime and peppercorns in a pan on medium.  Add fish.  Bring to a simmer.  Reduce heat to low.  Cook, spooning water over fish occasionally, for 3-5 minutes for medium or until cooked to your liking.

Divide asparagus (or green beans) among plates.  Top with fish and sprinkle dukkah over.  Serve with baby potatoes.

Nutritional benefits are as follows by Lisa Guy:

Coconut water is rich in electrolytes to replenish, hydrate and alkalise the body.  It is also a good source of potassium, for a healthy heart, muscle and digestive function.

Lime is full of vitamin C, a potent antioxidant and anti-inflammatory.

Salmon is a good source of omega-3 fats for a healthy heart and immune system

Asparagus is a good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Green beans contain vitamin K for strong bones.

Almonds add extra protein, calcium and good fats.

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How to Lose Weight as Fast as Possible With Zero Hunger

There are many ways to lose a lot of weight in a short amount of time.

However, most of them require you to be very hungry or starve yourself.

If you don’t have iron willpower then hunger will cause you to give up on these plans quickly.

The method I’m about do describe will:

• Kill your appetite.
• Make you lose weight fast without being hungry.
• Improve your health at the same time.

Rule No. 1 – Eliminate Sugars and Starches

The most important part is to remove sugars and starches (carbs) from your diet.

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on “autopilot.”

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Rule No. 2 – Eat Protein, Fat and Vegetables

Each one of your meals should contain a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-30 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism (5).

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Cellery
• Full list here.
  
  
  Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-30 net carbs per day.
  The vegetables and the meat contain all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
  Fat Sources:
  
  • Coconut Oil
  • Butter
  • Olive Oil
  • Lard
  • Tallow
  Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
  Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
  The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (6, 7).
  There is no reason to fear these natural fats, new studies show that saturated fatdoesn’t raise your heart disease risk at all (8, 9).
  To see how you can assemble your meals, check out this low carb meal plan.

  Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-30 gram carb range and drastically lower your insulin levels.

  Rule No. 3 – Exercise 3-4 Times Per Week

  
  You don’t need to exercise to lose weight on this plan, but it is recommended.
  The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
  If you’re new to the gym, ask a trainer for some advice.
  By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (10, 11).
  Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (12).
  If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

  Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

  Optional – Do a “Carb Re-feed” Once Per Week

  
  You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.
  It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
  But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
  If you must have a cheat meal and eat something unhealthy, then do it on this day.
  Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (12, 13).
  You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

  Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

  What About Calories and Portion Control?

  
  It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
  However, if you really want to, then use this calculator (opens in new window).
  Enter your details, then pick the number from either the “Fat Loss” or the “Extreme Fat Loss” section – depending on how fast you want to lose.
  There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter (my favorite), but Fitday and MyFitnessPal are also good.
  The main goal is to keep carbs under 20-30 grams per day and get the rest of your calories from protein and fat.

  Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-30 gram range.

  Other Weight Loss Tips to Make Things Easier (and Faster)

  Pretty much all you have to do is to stick to the three rules:
  
  1. Eliminate Sugars and Starches.
  2. Eat Protein, Fat and Veggies.
  3. Exercise 3-4 times per week.
  However, there are a few other tips that you may find useful if you want to speed things up even further.
  None of these are old wives’ tales, they all have scientific evidence to back them up.
  Drink Water, Coffee or Tea: Satisfy your thirst with water. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise yourmetabolism slightly (14, 15).
  Avoid Artificial Sweeteners: Despite having calories in them, the sweet taste may play tricks with the mind and increase hunger and cravings. Artificial sweetener use is associated with weight gain (16).
  Use Smaller Plates: Studies show that people automatically eat less when they use smaller plates. Strange, but it works (18).
  Sleep Like a Baby: Poor sleep is associated with weight gain and obesity, taking care of your sleep is important (19).
  Reduce Stress: Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly (20).

  Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

  You Will Become a “Fat Burning Beast”

  You can expect to lose 3-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
  I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
  If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
  For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.
  It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
  After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”
  Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:
  • Blood Sugar tends to go way down on low-carb diets (21, 22).
  • Triglycerides tend to go down (23, 24).
  • Small, dense LDL (the bad) Cholesterol goes down (25, 26).
  • HDL (the good) cholesterol goes up (27).
  • Blood pressure improves significantly (28, 29).
  • To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

  Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

  Take Home Message

  If you have a medical condition (especially if you’re diabetic) then talk to your doctor before making any changes because this plan can drastically reduce your need for medication.
  By restricting carbohydrates, you change the hormonal environment in your body to make your body and brain “want” to lose weight. This is proven to make you lose more fat, faster, than typical low-fat calorie restricted diets (30, 31, 32).
  This way, you avoid the main side effect of dieting, the one that causes most people to fail… hunger.
  I don’t know about you, but I hate being hungry. If I get hungry, I eat.
  So if there’s a method out there that helps me lose weight without hunger, then that sure as hell is the one I will go with.
  Do you have any suggestions of your own? Feel free to contribute in the comments!

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Body building Nutritional supplements

Body building Nutritional supplements

Physical fitness could be summarized in a single expression, enhancing the overall entire body of the body. From your standpoint of those people who tend to be obese or overweight, fitness goes from their latest condition into a healthier life style along with a thinner entire body.

Even so, there are people who want to get more tasks completed than a simple slim physique. There are many reasons precisely why one would want to increase their bulk. One of the most typical reasons happens because the individual is just too lanky or perhaps way too poor.

Other reasons are usually with regard to jobs like being a security guard or a bouncy whom must be huge to be able to preserve serenity. Those in specialist sports activities such as soccer, struggling, mixed martial arts and also boxing almost all should strengthen way up and also enhance their body weight.

To achieve this, you should build their particular muscle tissues correctly. With the aid of Body building Health supplements, a person can attain his goal of becoming bigger within a reduced length of time.

As it pertains down to business, what you actually need so that you can obtain a wholesome expansion of muscle tissues is to possess a suitable exercise routine prepared and eat enough of the particular vitamins that the system should assistance this particular regimen. These kinds of food that you need can be beef, eggs along with the best supply of health proteins of most, fish. However when this particular isn't to your taste otherwise you need to do not eat body fat, you'll be able to get by using Muscle mass building Health supplements. Examples of these health supplements are usually health proteins pubs along with pills. Nevertheless the question for you is, tips on how to be certain which can be safe to take?

In regards down to business, everything you require in order to obtain a normal increase of muscles would be to possess a correct workouts prepared along with try to eat an ample amount of the particular vitamins your body should assistance this specific program. This sort of meals that you'll require can be steak, ovum as well as the very best supply of proteins of most, sea food. However, if this particular isn't your cup of tea or perhaps you need to avoid eating body fat, then you can definitely get by along with Body building Dietary supplements. Samples of these types of health supplements tend to be proteins cafes and tablets. Nevertheless the real question is, how you can be sure which can be risk-free to consider?

You cannot always be held responsible if you have a few concerns with regards to items that help out with developing muscle tissue. It is your health on the line in relation to consuming Muscle development Nutritional supplements. To make sure of what you're obtaining, you need to go through several reviews through 3rd party websites. You'll find websites everywhere offering the several supplements obtainable and the responses given by individuals who have attempted them.

The most effective dietary supplements that you could decide on are the ones together with small as well as in addition to this, no damaging feedback. Quite simply, try to make certain there's little that would certainly throw any doubt in your thoughts. Take the time and effort to search for the appropriate health supplement and in the end, you will be able to experience a health supplement that's worth the cost.

About the Author:

Mark Hing specializes in athletics nourishment entire world, functions scitec, plus a firm known for the top quality merchandise globally to supply the top experience regarding sportsmen.

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Slim at Any Age

The bummer truth is that weight becomes easier to gain and harder to lose as you get older, but you can reclaim your slim self by following our targeted strategies.

Your 30s
"Women generally tend to lose about 1 percent of their muscle mass each year starting around age 30,” explains Riva Rahl, MD, medical director of the Cooper Wellness Program in Dallas. “That gradually slows your metabolism.” And because about three-quarters of women in their 30s have had at least one child, you may be juggling young children as well as a career.

Translation: You barely have a free moment to brush your teeth, much less focus on getting to the gym regularly. Happily, though, you can fight back—and win.

Get Intense
What 30-something woman has an hour to spend at the gym? No worries. To get the most bang for your time-starved buck, try interval training—alternating short bursts of high-intensity exercise with short recovery periods. Women who did intervals for 20 minutes crushed three times as much fat as those who worked steadily for 40 minutes, a study from the University of New South Wales found. Try it on the treadmill or elliptical, or during your morning walk.

Your 40s
By age 40, you’ve lost up to 10 percent of your muscle mass—and, thus, may be burning about 100 fewer daily calories than you were 10 years ago. Plus, you’re approaching perimenopause (if you haven’t hit it already), which tends to spell trouble for your midsection. “This decade is when a lot of weight goes toward the abdomen, hips and thighs,” White says. Here’s how to keep your dress size stable.

Kick Up Workouts
A slowing metabolism begins to make it even harder to ditch extra pounds, so you’re going to have to take your workout up a notch and make sure you do some full-body strength training two to three times per week, says celeb trainer Kathy Kaehler, author of Fit and Sexy for Life.

Do vigorous cardio, such as a Spinning class, for at least 40 minutes most days each week. You’ll burn mega calories, and your metabolism will get a boost for up to 19 hours afterward, a University of Alabama at Birmingham study suggests.

Your 50s+
This is a decade of transition: You’re going through perimenopause or menopause and battling a sluggish metabolism, too. The scale can creep up—if you let it. “The reality is that many women do gain weight in their 50s, but that doesn’t have to be the case,” Brown says. No need to bid your sleek stomach good-bye—you just have to work a little harder to keep it.

Put the Time In
Aim for 60 minutes of moderate exercise every day, says Jennifer Huberty, PhD, associate professor of physical activity and health promotion at the University of Nebraska at Omaha. If you’re time-crunched, 30 minutes a day of vigorous activity can do the trick, too. Also, do two to three strength-training sessions per week to help speed metabolism.

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