Kristin Ryals

Author Archives: Kristin Ryals

How To Reduce Weight With Coffee

There are a number of ways that can help you lose weight. You can choose something aggressive such as weight lifting or even go light as walking and doing yoga. However, there is one surprisingly unconventional method of letting go of the pounds that comes in the form of a beverage: coffee.

No, you didn’t read that wrong incorrectly and it’s not a typo either. Nutritionist Sarah Flowers told Express that drinking coffee not only boosts energy levels and concentration, but also helps us slim down. One of the ways it does this, Sarah explains, is that drinking coffee boosts our metabolism.

When we drink coffee, a phenomenon known as thermogenesis is stimulated in our body, which is what boosts our metabolic rate and burn fat in the process.

Coffee also consists of Chlorogenic acid, which slows down the absorption of carbohydrates and stimulate the hormone Epinephrine that causes body fats to break down.

However, Flowers warns that drinking too much coffee during the day could make us intolerant to its effects overtime. So she advises that it’s better to choose whatever coffee we take and that we should drink only or two cups a day to get all of its benefits.

Gym regulars will be happy to know that drinking coffee can give them an extra advantage. Sarah says that caffeine has been proven to improve gym performance, especially when it comes to endurances sports or high-intensity interval training (HIIT). It’s one of the reasons why caffeine is included in so many diet pills and sports nutrition.

Flowers goes on to say that caffeine functions as a stimulant which provides a boost of energy and burn fat stores. It even stimulates the central nervous system, which send signals directly to the fat cells, telling them to break down.

This happens when blood levels of the hormone epinephrine are increased. Epinephrine is also known as adrenaline, travel through your blood to the fat tissues, which then signals them to break down fat and release them into your blood.

Be advised, however, that releasing fatty acids into your blood does not help you lose weight unless you’re lowering your calorie intake or are exercising, thereby putting you in a condition known as negative energy balance.

Besides caffeine, there are other stimulants that affect metabolism, including:

  • Theobromine: It’s the prime stimulant in cocoa, but it’s also found in coffee.
  • Theophylline: It’s another stimulant that is found in both cocoa and coffee, and has been proven to treat asthma.

Caffeine is the most important one out of all of them. It works by blocking adenosine, which is an inhibitory neurotransmitter. In doing so, the firing of neurons is increased and neurotransmitters like dopamine and norepinephrine are released, which in turn makes us energized and awake.

Sarah advises those who wish to boost their metabolism and burn fat, to try Skinny Coffee Club mixes. These contain a mix of ground coffee, green tea extract, green coffee bean extract, Siberian ginseng and Garcinia Cambogia, which work well together to speed up one’s metabolism, burn fat and reduce their appetite.

Siberian ginseng, Sarah says, are regarded as the ultimate adaptogen herb that balance our adrenal glands.

Sarah also recommends Bullet Proof, which is coffee that is blended with coconut oil or butter. She says that this beverage is really popular with the low carb/ketogenic community and athletes who want to enhance their energy and performance as well as reduce their appetite.

Apart from that, Bullet Proof coffee also aids in elevating your cognitive and concentration skills. In order to make your own coffee all you have to do is blend freshly brewed coffee using a blender with coconut or MCT oil and grass-fed butter.

Lastly, coffee can also help lower your appetite, which is ideal for those who have lost control of their diet and need help eating normal amounts of food.

Sarah says that coffee can stimulate thermogenesis (as we said earlier), which decreased our need for food, but only temporarily.

To reiterate, Sarah also said that the chlorogenic acid in coffee reduces the absorption of carbohydrates and suppresses our hunger hormone, Ghrelin. This is the hormone that sits in our stomach and causes it to growl whenever we feel hungry.

Carbohydrates also shut off our leptin response, which is a hormone that tells our brain that we’re full. So by stimulating leptin and suppressing ghrelin, our appetite can effectively be reduced.

One more interesting bit of detail to note is that decaffeinated coffee contains the most important Chlorogenic Acid and can produce a great appetite suppressing effect.

But not all coffees produce such desirable effects. Some, including milky lattes and cappuccinos, consist of sugars and calories, all of which, result in weight gain, eventually increasing our insulin and ghrelin levels.

So if you’re trying to lose weight, be sure to choose black coffee or one with a hint of milk and avoid sweetened coffees as well as those with lots of milk.

You can check the full story here.

Expert Appliance Repair, Installation, and Maintenance Services

With so many appliances in our homes today, it is just sane that you have the best appliance repair near your home on your speed dial so you can always access them when the need arises. Appliance Repair Service Near Me is such a company.

The company is quite reliable. We value quality and will always step in during emergencies 24/7 so have you your back always. We have consistently ranked as the first choice for everyone who is looking for the best appliance repair service near them.

Therefore, in case you need help with any of your home or commercial appliances repair you can always call on us to work with you and save the stress too.

For years now we have gained quite a reputation of trustworthiness from our customers that we have earned by providing the best appliance repair services with consistent quality and reliable time frame that has left each and every one of our customers happy.

We Service Every Major Brand

We are a team of committed professionals. Our combined experience stretches beyond 40 years and the brands that we have dealt with overtime are numerous. Indeed, we have worked with all the major appliances brands and have one of the vast on-field experiences that you will ever get.

Among the major brands that appliance repair service near me have dealt with include Whirlpool, Samsung Maytag, Frigidaire, and KitchenAid. We have also been accredited by the Sears warranty certification that allows us to perform the licensed and insured repair and serving work on warranted products too.

Therefore, whether you require a washing machine repaired, dryer fixed, or a refrigerator defrosted we will be happy to do such work for you and any other appliance repair service that might require our attention.

How Our Expertise Has Been Acquired

We have acquired our expertise through professional training and a history of on-field experiences. We have also had continuous technical training of beyond a decade as appliance repair experts.

Our reputation supersedes us and you don’t have to worry about calling us if you have an appliance in your home that you need to be fixed immediately. It’s time to entrust your appliances to a professional company that values fast quality jobs combined with top rated customer care services.

Affordable Appliances Repair Service

Appliance Repair Service Near Me has a great reputation for their highly affordable services. We are known to offer the best prices that will match up your job and leave you with quality work and the best results once we are done fixing the damage.

And while our charges are significantly lower than many other companies, we have a standardized mechanism that will ensure that you pay just ideal rates for your work. So don’t pay more – simply call us and get the best rates. Our drive is to give you more for less and leave you with the best.

We do this because we understand how much “value” is important to all our customers and that’s why we offer prices that you can easily afford. Thanks to this commitment that we, made, we have witnessed constant growth, trust, and loyalty from our customers.

It is Your Needs First

You are the boss! And as part of our huge base of loyal customers who we have always provided with the best appliance repair services and installation we value you. We have always kept the need of our customers first.

This is the one philosophy that has boosted our success for over a decade now as it has always made sure that our customers remain 100% happy and satisfied with the work that we have always done with their repair services and also installation.

In addition to that, we have also maintained extended business hours in order to serve our clients better. We will be available all through the day and night every day and will respond to any emergencies as fast as possible. And here is the best part, even during mid-night emergencies, our call-out rates do not change!

Repair, Installation, and Maintenance Services

Apart from the repair services that we have come to be known with, we also provide other rare occurring appliance services such as installation and maintenance services. When done properly, these two services will guarantee an efficient and highly productive appliance.

Therefore, in case you need a new appliance installed at your home, you can always count on our professionally trained and highly experienced technicians to take care of it quickly and in the best way.

Appliance Repair Service Near Me: All Major Brand Appliances

Here are some of the main brands appliances that we will repair, install, and help you to maintain (keep working efficiently).

  • Sealed Systems
  • Washers
  • Dryers
  • Refrigerators
  • Garbage Disposals
  • Trash Compactors
  • Stovetops
  • Dishwashers
  • Grills
  • Freezers
  • Icemakers
  • Microwaves
  • Ovens
  • Ranges

Refrigerator Repair

If your refrigerator breaks down it will mean loss of money and food. Replacing both can be quite costly. That’s why we are here to maintain it and repair it in time before the damage becomes extensive.

Washer Repair

Appliance Repair Service Near Me puts the needs of their customers above everything else ever since the company was integrated.  We can therefore be trusted to deliver timely services and leave you with the best.

Dryer Repair

Regular servicing is paramount if you want your drier to remain at the top. Don’t call a quack! Let us make sure that your drier is not only installed properly but that it is also maintained to keep it from being a hazard.

Oven Repair

Whether due to calibration or mechanical reasons that your oven isn’t working properly, we will fix it and save your from taking poor quality food to the table. A good oven is energy efficient and keeps bill on the low.

Dishwasher Repair

No one enjoys washing the dishes by hand and that’s where a dishwasher comes. We have the best experience to ensure that you will have a properly installed dishwasher and any quick repair in case it breaks down.

Stove Top Repair

A broken stove can be quite irritating. At the Appliance Repair Service Near Me we will save you the stress by fixing your stove fast and ensuring that your high voltage electricity and gas lines are safe to use.

Freezer Repair

Frozen foods will be quite expensive to replace too incase they go bad. And frozen foods can thaw pretty fast under heat. Our professionals will move in quickly to provide you with top repair and save your food.

Microwave Repair

For everyday energy, microwave is the solution. It is first, easy to use, and highly reliable. You can always call us in to save your day by fixing it faster so you don’t go to bed with any cold food.

Healthy & Tasty Apple Cinnamon Cake

Here we present you this cake, filled with the goodness of apple and cinnamon. This is a 5-star cake and also one of the best recipe that can be served as a dessert or breakfast coffee cake. Apple Cinnamon cake is a moist delight riched with the healthy ingredients, giving a nice taste and texture to it. This cake is a classic coffee cake that looks great, tastes yummy, also provides a nutritional boost. The deliciousness and healthiness, at the same time, really its hard to wonder.

If you want to try this delight at your home, then this recipe will help you. This delight is perfect to fill your stomach, for satisfying the sweet-something craving, renders the spicy taste in the mouth, in short, this delight is the right stuff to eat. Go ahead and try this cake right now to have a bite of this extra delicious delight.

It can be the best karwa chauth gifts for your wife or can be the best delight for spending some quality time with your family. We are sure you are going to love the heady scent of the apple cake with cinnamon. This healthy delight is sure to put a sweet smile to your dear ones face. Below listed are the ingredients and direction how to make it. So, bake this sweet delight following the recipe guide step by step! Go ahead and make someone feel special and happy.

Preparation time: 30 minutes

Baking time: 1 hour 15 minutes

Servings: 14-15

Ingredients:

  • 1 ¾ cups sugar
  • ½ cup margarine (softened)
  • 1 teaspoon vanilla extract
  • ¾ cups cream cheese (softened)
  • 2 eggs
  • 1 ½ cups all-purpose flour
  • 1 ½ teaspoons baking powder
  • ¼ teaspoon salt
  • 2 teaspoon ground cinnamon
  • 2 large apples (diced and sliced)

Directions:

  1. The first thing you do is to set the oven to 170-180 degree for 10 minutes. Then, grease the baking dish with butter, oil, and dust some flour on it.
  2. You can make this cake in a 9-inch square cake pan, just for reducing the cooking time by 5 minutes and go for other options as per your needs.
  3. Take a large bowl and beat 1 ½ cups sugar, vanilla and cream cheese. Beat it well to mix all the ingredients together. Try to blend the mixture manually instead of using mixer and blender. Next step, is to add eggs on at a time. Beat the eggs until it becomes smooth and fluffy. After this, add the above-listed ingredients in the mixture. Combine the flour, baking powder and salt. This is done so that the cake turns out softer. Add the flour mixture to the creamed texture ( already prepared). Beat it until it gets mixed all together.
  4. After making the batter, combine ¼ cup sugar and ground cinnamon into it. Sugar is added in it to impart the right amount of sweetness to the cake (It will help you to make a low calories cake). Combine 2 tablespoon mixture of cinnamon and apple in a bowl. Stir the apple into batter. The thing you must keep in mind that cinnamon should perfectly grind before you add it into the mixture or preparation of the cake. This gives an apple square flavor to it. To make the mixture sweeter, you can increase the number of apples. Pour batter into a 7-inch pan coated with the cooking spray and sprinkle with the remaining cinnamon mixture.
  5. Bake the mixture at 350 for 1 hour and 15 minutes. Bake the cake until it pulls away from the sides of the pan or the toothpick inserted in  it comes out clean. You can bake this cake at your home or else can get the online cake delivery to anywhere you want. Let this sweet delight cool completely on a wire rack. Now it’s time to do plating. Cut the cake into slices with a serrated knife and serve it to your family, friends or relatives.

This fantastic cake is considered to be the best delight for spending some quality time with your close ones. Isn’t it. Just follow the above-listed points step by step and get your healthy cake ready in some couple of hours. Try this out!

How To Make Vegan Lasagna By Yourself

Whether you’re a self-proclaimed meat-lover or a strict vegan, this vegan lasagna recipe is sure to make you hungry for more.

Once you try this dish, you’ll forget all about your favorite meat lasagna—or you’ll forget this one’s a vegan dish altogether.

To prepare this delicious meal, you will need:

Ingredients

Tomato sauce

  • 1 1/2 cans (600g) chopped tomatoes

  • 7 cherry tomatoes, cut into quarters

  • 1 large onion

  • 2 cloves garlic

  • 1 tbsp tomato paste

  • 1 tsp oregano

  • 100 ml water

  • A handful of chopped basil

  • Olive oil

Béchamel sauce

  • 50 g all-purpose flour

  • 450 ml soy milk

  • 2 tbsp coconut oil

  • 1 tsp nutmeg

Vegan cheese

  • 3 big tbsp cashew butter

  • 150 ml soy milk

  • 2 tbsp nutritional yeast

  • 2 tsp salt

  • 1 tsp oregano

Other

  • 1 zucchini

  • 1 eggplant

  • 1 sweet potato, cut 4 mm thick

  • 1 clove of garlic

  • Coconut oil

  • Lasagna sheets

  • Salt and pepper

  • Baking pan (30 cm x 18 cm)

Garnish

  • Chopped parsley and basil

  • Nuts

Serving Size

  • Around 6

 

Directions

  1. Preheat the oven to 200 degrees Celsius.

  2. Prepare the tomato sauce. Heat up oil on a pan and fry the chopped garlic and onions. Once golden brown, add the tomato paste, cherry tomatoes, salt, chopped tomatoes, and around 100 ml of water.

  3. Let it simmer for a moment, then add basil, oregano, salt, and pepper. Keep mixing until it forms a creamy consistency.

  4. Prepare the béchamel sauce. Heat up the coconut oil and add in the flour. While stirring, slowly add a portion of the soy milk. Keep stirring until it thickens and continue to pour in the rest of the milk.

  5. Season the sauce with salt, pepper, and nutmeg. Set aside to cool.

  6. Heat up coconut oil in a pan and add in 1 clove of chopped garlic. Once golden, add in the thin slices of eggplant and zucchini and season accordingly. Keep stirring so it doesn’t stick to the pan and burn.

  7. Start layering, from bottom to top:

    • Lasagna sheet

    • Tomato sauce

    • Lasagna sheet

    • Béchamel sauce

    • Sweet potato

    • Lasagna sheet

    • Tomato sauce

    • Zucchini and eggplant

    • Lasagna sheet

    • Béchamel sauce

    • Tomato sauce

  8. Prepare the vegan cheese. Heat up the cashew butter and add in soy milk. While stirring, add in the nutritional yeast, salt, and oregano. Once it thickens, spread it all over the lasagna and bake for around 30-35 minutes.

  9. Garnish your lasagna with chopped herbs, spices, and nuts.

  10. Cut out a slice and enjoy!

Author Bio: Callum is the head of content at Burger Cheese. They are an Australian based dairy product manufacturer that specialise in the B2B market. When he is not creating content online, he’s in the kitchen experimenting with different flavours and food combinations.

How Instant Pot Changes the Way you used to Cook Food

We live in an exciting time. Remarkable advances in technology have completely changed the way we function in our lives. Perhaps the most amazing leaps have come in the field of multifunctionality, which is to say the combination of functions into single-use devices. Consider the smartphone, which combines internet access, phone service, gps navigation, social media, gaming, music, and video entertainment in a single package.

For the longest time, cooking has lacked devices and appliances that offer this truly multifunction role. People have improvised multiple uses out of utensils and appliances for years of course, but the general case is that few have been purposely designed for this.

That has changed with the Instant Pot. A truly multi-function, flexible, adaptable pressure cooker, the Instant Pot is going to change the way most people cook their food from the moment they begin to use it.

Instant Pot Replaces Seven Devices

Instant pot is at its core a pressure cooker, which uses heat and confined space to speed up the cooking of a meal. However, the Instant Pot has been designed to fill seven roles in the kitchen, reducing the amount of space taken up by dedicated appliances. Alton Brown, the famous celebrity TV chef, has long derided single-purpose devices, and it seems the Instant Pot has taken his advice to heart.

The Instant Pot is:

  • A pressure cooker
  • A steamer
  • A sautee
  • A yogurt maker
  • A rice cooker
  • A slow cooker
  • A warming pot

Using the pot is very easy. Once you have your recipe, follow the instructions and select the function you wish to use from the list above, adding your ingredients as directed, and then wait. The Instant Pot will cook without constant stirring or adjusting, save during the steps to add ingredients or change the function of the device.

The warming pot function allows food to stay warm for up to 10 hours. That’s nearly half a day of perfectly heated and prepared food. All the vaunted merits of a slow cooker, such as cook and forget, or keeping stews warm, are present here along with the ease of preparation and cooking. Extra appliances become unnecessary, saving space, energy, and time spent cleaning.

Instant Pot Saves You Time

Nearly three quarters of the recipes available online that use Instant Pot require 25 minutes or less to prep and cook. That’s under half an hour for most recipes.

For example, consider BBQ ribs, a staple of old-fashioned American cuisine. These can take hours to prepare and cook, with an average time of 4 hours for a good, basic set of tasty, tangy pork ribs. There are multiple BBQ rib recipes for Instant Pot that hit right around the half hour mark. Perhaps you have your preferred recipe, and you can always fall back on it if you prefer them, but if you want to belt out a delicious rib recipe in under an hour, the Instant Pot is there for you.

Instant Pot is Easy to Care For

Caring for your Instant Pot is going to be easy and low-impact on your time. Every piece of the Instant Pot is simple to clean. The lid, inner pot, sealing ring, and steam rack are dishwasher safe. No time has to be spent handwashing them apart from a quick rinse if you don’t want to put food debris in your dishwasher.

Instant Pot Lets You Cook Healthier Food

The sealed pressure cooker setup is ideal for making healthy meals. Nutrients are lost by overcooking or burning a meal, meaning the vital nutrition you’re after stays in the food you prepare. Further, the high heat and internal pressure kills bacteria and microorganisms, drastically reducing the risk of food poisoning. For those who prize nutrition and food safety, this is a must-have device.

Instant Pot Makes Bulk Cooking a Snap

One of the most cost-effective ways to prepare food is in big bulk batches. You can make a pot of chili or curry and freeze it in packages, giving you meals that you only need to thaw or microwave when needed. The problem lies in how long such batches take to cook, as they’re traditionally the domain of the slow cooker or roasting pan. This means people tend to get one type of meal, and then grow tired of it after eating it for too long.

Instant Pot’s speedy cooking time and good capacity allows you to easily make two or three batch meals in a few hours, giving you the flexibility and variety that are essential to both healthy eating and emotionally satisfying eating.

Further, the Instant Pot can be used to prepare the frozen meal. Just take it from the container and add it to Instant Pot on the correct setting and let it cook, and you’re ready to eat. This can save time and energy in the long run, and avoids the frustration of cooking in a microwave with frozen food.

Instant Pot Will Save Energy Costs

Instant Pot’s pressure cooking system speeds up the rate at which meals cook, as we’ve already explained. A traditional slow cooker can easily take anywhere from four to seven hours to cook a stew, and it’s drawing power the entire time it runs. Instant Pot, by contrast, can prepare the same stew in under two hours, drastically reducing the amount of energy that’s drawn in the long run. Instant Pot also isn’t running the entire time a meal is cooking; once the ideal internal temperature and pressure are reached, the Pot shuts down and allows the meal to cook, only adding more heat when needed.

Instant Pot Is Easy to Learn to Use

As 10machines.com have mentioned about Instapot, most of the functions boil down to the following steps: select setting, add ingredients, wait.

Some recipes come with multiple steps, but these steps all come back to those same three functions. This makes learning to use and experimenting with your Instant Pot hassle-free and enjoyable. If nothing else changes the way you cook, the sheer ease of Instant Pot will win you over.

How to Use Healing Herbs in Cooking

Tired of eating bland food? Using herbs in cooking boosts the flavor and nutrient value of your meal. Fresh herbs contain polyphenols, antioxidant compounds that feature a host of impressive health benefits. Cooking with healing herbs can improve your metabolic function, strengthen your immune system, and reduce the effects of gastrointestinal inflammation.

Store-bought herbs are expensive, so save yourself some money and plant an herb garden at home. Support your nutrition and supercharge your meals with these 7 healthy herbs you can add to your favorite recipes.

  1. Turmeric

Turmeric is dried and crushed into a bright yellow powder. This root herb contains a potent antioxidant polyphenol known as curcumin. Research on curcumin shows that it’s a powerful anti-inflammatory compound. Research on turmeric shows it prevents the start and spread of systemic inflammation in the GI tract. The curcumin in turmeric can even kill certain types of cancer cells.

Turmeric is a favorite ingredient in curries and other Indian dishes. Be careful when you’re handling turmeric powder, it has a use as a natural dye agent as well. If the powdered herb gets onto your hands, it will stain them bright yellow for a few days. Remember to wear kitchen gloves!

  1. Garlic

The Ancient Greeks understood the healing nature of garlic. The father of modern medicine, Hippocrates stated, “Let food be thy medicine, and medicine be thy food.” Garlic has a history of use as a natural remedy for centuries.

Garlic is related to the Allium family. The sulfur compounds formed when crushing garlic cloves are known as allicin. This plant-based antioxidant compound has a potent immune boosting effect on the body, curing illnesses such as the common cold. Add a few crushed cloves of garlic to your dishes and reap the benefits of this superfood.

  1. Ginger

The flowering ginger plant originates in China where it’s had use in cooking and traditional medicine for thousands of years. Ginger tastes terrific with a wide variety of Asian dishes, enhancing the flavors of the meal. The root of the ginger flower is crushed or chopped into fine slivers for use as a side dish in sushi, or an additive for cooking.

Gingerol, the polyphenol flavonoids found in ginger root, reduce inflammation, cure the symptoms or the common cold, decrease blood pressure, and help to balance blood-sugar levels.

  1. Basil

A chef’s favorite, the smell of fresh chopped basil excites the senses and tantalizes the taste buds. This herb is the ideal garnish for many Italian and seafood dishes. The polyphenol flavonoids found in basil leaves are vicenin and orientin, potent antioxidant compounds that clear the blood of free radicals which cause cell oxidation.

When cooking with basil, stack leaves together and gently roll them into a ball. Finely chop the basil, taking care not to bruise it. Sprinkle it on your favorite gluten-free pasta and take advantage of the high vitamin and mineral content of this herb.

  1. Parsley

This flat-leafed herb originates from the Italian region of the Mediterranean. The dried or fresh leaves of parsley contain the polyphenol compounds limonene, eugenol, myristicin, and alpha-thujene. Adding parsley to your cooking helps to stabilize blood sugar levels and reduce blood pressure. Regular use of parsley relieves the effects of bloating and cleanses the kidneys of toxins.

  1. Mint

A fantastic addition to lamb chops, and an essential ingredient of a perfect mojito. Mint is a versatile and fragrant herb that’s used to treat illnesses including infections of the upper respiratory tract and sinus. Mint aids digestion, supports weight loss and provides relief from nausea, fatigue, and depression.

The sharp aroma of mint activates salivary glands, which in turn signal the secretion of digestive enzymes in the stomach. Mint assists with proper assimilation of nutrients from your food while providing an herbal boost to the immune system.

  1. Cissus

Traditional medicine relies on cissus to treat the effects of bone disease and improve the health of the skeletal joints. Cissus stimulates appetite and aids in digestion. Most notably, cissus is effective in stimulating the production of collagen, a vital component of healthy joints and bones. Add dried, ground cissus powder to your morning cereal to take advantage of this superfood.

The Final Word

You can supplement with herbs to support your nutrition. Health food stores sell encapsulated herb powders and liquid herbal extracts, allowing you to enjoy the medicinal value of herbs in a concentrated format. Supplements made with cissus or other herbs are an inexpensive and effective means of improving the nutrient value of your diet.

Author Bio

Jessica Peters is a freelance writer from Melbourne who blogs about food and recipes. Jessica is an avid traveler and regularly crosses the globe to learn about other cultures while blogging from her laptop.

Give Your Pasta Dishes A Healthy Makeover

Creamy pasta dishes are my ultimate comfort food. Whether I’m happy or sad, cold or hot – life is just better with some fettuccine alfredo. Unfortunately, as diabetes and cardiovascular diseases are being linked to excess carbs, my days of the never ending pasta bowls are shuttering to a halt.

However, I found that with a bit of extra work, certain vegetables could mimic the pasta I was craving. I realized that by keeping the sauces the same, I could get the satisfying cheesiness from the pasta dishes without even missing the actual pasta. If you’ve ever thought of reducing the amount of carbohydrates you eat, you’ll want to keep reading.

Why Go Low-Carb?

The number one cause of death in the United States is heart disease. It makes sense, then, to do everything we can to minimize the risk for ourselves. Ways we can do that include:

  • Stopping to smoke – Nicotine has been proven to narrow blood vessels which can contribute to cardiovascular disease.
  • Eating healthy foods – Whereas it used to be accepted wisdom to cut back on saturated fats, now research is showing that reducing carbohydrates is actually more effective in preventing cardiovascular disease.
  • Exercising regularly – The American Heart Association recommends 30 minutes of moderate exercise per day for adults. You can divide up the time differently or workout vigorously for less amount of time; 30 minutes per day is the general guide to strive for.
  • Controlling diabetes – For individuals with diabetes, there is a much greater risk of heart disease. Getting diabetes under control is essential for minimizing damage to your blood vessels. In addition, people with a family history of diabetes should check if they are prediabetic in order to institute lifestyle changes earlier rather than later.
  • Monitor blood pressure – High blood pressure carries a major risk for cardiovascular disease.

Breaking The Carb Addiction

It’s very easy to overeat carbohydrates. The serving size which is listed for cereals and pastas, for example, are much smaller than the typical American-sized portion.

Many times our sugar and carb addiction has us stuck in a cycle. Breaking the addiction is so difficult in the beginning, but after about 5-7 days, you’ll start to notice small small differences. Such as your palate changing, clothing fitting better and an extra boost of energy.

The challenging part is getting over the initial period of sugar dependence. If you’re serious about trying, use the following tips:

●    Plan Your Food

By planning and preparing your food in advance, you won’t turn to sugar and carbs out of hunger and desperation.

●    Stock Your House With Healthy Snacks

When you go shopping, make sure you to buy healthy snacks. Crunch on nuts, dip vegetables into hummus, eat a banana with peanut butter, etc.

●    Try Garcinia Cambogia

Use Garcinia Cambogia as a resource to help suppress your appetite. There is a ton of research on how plant products can be used to aid weight loss by controlling appetites. To find out more about Garcinia Cambogia as well as clinical research studies, take a look at Review Critic. Here you will find reports on the efficacy of different supplements as well as the most trustworthy products and manufacturers.

Delicious Pasta Dishes Without The Pasta

After tweaking my favorite pasta dishes, I’m sharing my tips and secrets to make it easier for others to maintain a low-carb lifestyle. Use these recipes as guidelines. Individualize them to your taste in order to make them as delicious as possible.

1. Zoodles Alfredo

If you don’t have a spiralizer, it’s worth it to buy one. They’re not expensive, fun to use and turn regular zucchini (or any vegetable) into fun zucchini spaghetti.

Ingredients

3 zucchinis

4 tablespoons butter

4 ounces cream cheese

1 cup milk or cream (depending how rich you would like the sauce)

2 cups grated parmesan cheese

1 tsp garlic powder

⅛ tsp pepper

Method

First spiralize the zucchinis, then add them to a pot of boiling, salted water, just like you would with pasta. Cook only for 3-5 minutes, and drain right away, as you don’t want the zucchini to get mushy.

To make sauce, first melt the butter and then add the cream cheese. Stir constantly until it all melts together. Slowly add in the milk or cream then mix in the spices. Lastly, stir in the parmesan cheese.

Coat the zucchini with the alfredo sauce and eat immediately.

2. Veggie Lasagna

Ingredients

4-5 portobello mushrooms, sliced

3 yellow squash, sliced lengthwise

1 package baby spinach leaves

1 jar marinara sauce

2 cups shredded mozzarella cheese

½ cup parmesan cheese

2 cups cottage cheese

2 eggs

Dried basil

Garlic salt

Pepper

Method

Lay yellow squash and portobello mushrooms in a single layer on a cookie sheet lined with parchment paper. Spray lightly with cooking oil spray and place on a grill or broil setting just until the edges of the vegetables turn brown. Remove from the oven and let cool.

Mix cottage cheese with 1½ cups of mozzarella cheese, ¼ cup of parmesan cheese, 2 eggs and seasonings (to taste).

Place some marinara sauce at the bottom of a lasagna pan. Then line the squash slices over the entire bottom of the pan. Cover with a layer of sauce, then cover that with half of the cottage cheese mixture.

Next place the portobello mushrooms and cover with sauce and rest of the cottage cheese mixture.

Lastly make a layer using the baby spinach leaves. Top that with remaining marinara sauce and  sprinkle with remaining mozzarella and parmesan cheese. Bake at 350 degrees until it looks bubbly and delicious.

Take Away

Thinking of eating a low-carb diet but wondering if you can really sustain it? Use these recipes as a guide in order to create interesting, vegetable-filled dishes. Not only will your body benefit from all the added nutrients in your diet, but you will feel and look great too

Author Bio

Regina White is a practicing nutritionist who got her degree from Saint Louis University. She enjoys finding creative ways to help her clients eat right and feel great from the inside out.

Top 20 Steak Grilling Tips from Experts

Grilling steaks is pretty straightforward if you want it to be good. However, if you want to grill the perfect steak, then it might take you years to master this art. Nevertheless, you can speed up the learning process by using the following 10 tips from experts.

Go to the Butcher

Although many people buy their meat at the supermarket, a far better option would be to go to the butcher whenever you get a chance. On top of that, you should put in some effort to get to really know your butcher and ask when they receive orders. This way, you will know exactly when the meat is fresh.

You should find out information on how long they usually keep their steaks if they don’t manage to sell them. Keep in mind that butchers will always help you get the best meat possible, so it’s a good idea to ask them to cut meat just for you.

Doing your research in order to find the best product is usually going to be your biggest challenge when it comes to grilling the perfect steak. The highest grade of beef available on the market today is USDA Prime beef. Unfortunately, this type of meat accounts for just 1.5 percent of the beef in the United States. In case you find out that your butcher has quality dry-aged beef, then you’ve hit the jackpot. Ideally, you should get a piece of meat that has been aged 15-30 days.

In case you don’t really have the budget for a cut of USDA Prime beef, you can always go with the USDA Choice steaks. These are also very delicious cuts of meat that are more moderately priced. The USDA Choice steaks come from the rib and loin part of the meat.

Get a Bone-In

Bone-in steaks will require more patience, but they’re the tastier option. Even though they take a longer amount of time to cook, you can always bet on the bone to enhance the flavor of the meat. After all, this is one of the reasons why T-bone steaks are so delicious.

Know Which Charcoal to Use

If you want to grill the perfect steak, you will need to get the right charcoal. There are two main varieties of charcoal. The first is lump charcoal, which is more expensive and burns faster. However, it’s also natural and produces little ash. On top of that, it lights very quickly and burns hotter than briquettes.

On the other hand, briquettes represent the cheaper option that also burns longer. But it produces a chemical smell and a lot of ash, which is definitely a bad thing. Not only that, but it takes a lot longer to light. If you have enough money to afford lump charcoal, you should definitely go with that option.

Get a Thick Steak

One of the best ways to ensure that your steak is grilled perfectly is to carefully choose the thickness. The next time you go shopping for steak, make sure to get one that is at least an inch thick. Keep in mind that some people even prefer steaks that are up to two inches thick, since it allows them to get that stunning red center.

Oil It

Before you start seasoning your steaks, you should first coat it with a blend of canola and olive oil. However, it’s important that you lightly coat the steak. This is a very important step in the process of preparation because the oil will ultimately make the meat juicier. Not only that, but it will help aid the charring of the steak’s surfaces.

Season Your Steaks Early

Seasoning your steaks right before you throw them on the grill is not a good idea. Doing this will make a portion of the seasoning to get on the grill. Instead, you should do this between 15 to 20 minutes before the grilling process. This way, you will ensure that the seasoning dissolves on your meat.

Use the Right Kind of Salt

Seasoning your steak with true sea salt is always recommended. When you pair a good piece of meat with any true sel gris or fleur de sel type seas salt, you will get a wonderful steak. Avoiding iodized or table salt is a must since they have more weight to volume, which means that you may end up over seasoning your stake. Feel free to use kosher salt as well, since it’s basically the same as sea salt.

It’s worth noting that any time you are in doubt over whether you’ve seasoned your steaks properly, you should add more salt. Even when you think it’s enough, it’s still recommended that you add a bit more salt, since it’s the most important ingredient. After all, a big portion of it actually falls off during the grilling.

Have the Right Tools near You

You won’t need a lot of tools to cook the perfect steak. In fact, you should only stick to the basics. The three tools that need to be near you when you start preparing the meat include the grill itself, the grill brush, as well as the grill tongs. Once you have these basic tools at your disposal, you can be sure that you’re prepared to make a great steak.

Of course, it’s recommended that you do some research on which tools you should get. For example, when you’re buying a grill brush, you want one that is easy to clean. On the other hand, if you want to work over high temperatures without any problems then your grill tongs should come with long handles.

Make Sure Your Grill is Very Hot

You shouldn’t really throw the steak on the grill if the charcoal isn’t fully caught and heated up. Make sure that the heat is spread evenly across the grill with minimal smoke and flames. Having a very hot grill will ensure that your steak becomes caramelized on the outside and tender on the inside.

Find the Hot Spots before You Start Grilling

Even if you try your best to make sure the heat is spread evenly across the grill, there’s a good chance that it will still have hot spots. In other words, there will probably always be spots on your grill where there is a higher temperature than other areas due to the grates. If you want to find the hot spots on your grill then you should simply place a piece of white bread on it and let it cook for ten seconds. Afterwards, turn it over and place it on a different part of the grill. Locate the hot spots by determining which side of bread is darker.

Don’t Throw Cold Steaks on the Grill

By throwing cold steaks on the grill, you will have a hard time cooking the interior to be red and juicy. Remember that the cooking time for a cold steak is much longer, so you might see it turn gray and dry below the surface. In order to avoid these issues, you should keep your steaks at room temperature for a half an hour.

Don’t Cut the Steak to Determine Whether It’s Done

There are much better ways to see if a steak is done than to cut it. Depending on how you like your steaks, you should use the following methods:

  • Well-Done – If you want your steak to be well-done, you can squeeze the base. If it’s firm, you have a well-done steak.
  • Medium – If you like your steaks medium, then you should press on it with the middle of the palm of your hand. If it feels firm, then it’s done.
  • Rare – To determine whether a steak is rare, you can squeeze it with the base of your thumb. If you notice that it feels spongy with little resistance, then it’s done.

Don’t Buy Enhanced Beef

If you want to prepare a tasty steak, then you should avoid beef with the word enhanced on the label at all costs. Know that these labels indicate that the meat was injected with additives, which can greatly impact its taste. Instead, you should search for grass-fed beef. This is not only the healthier option, but the tastier as well.

Leave the Fat

A lot of people don’t like fat and cut off all of it when preparing a steak. Although it may look gross on the sides of your uncooked steak, remember that it gives it taste. By leaving even a little fat, you will prepare a much tastier meal.

Don’t Overturn It

Overturning your steak can leave you with disastrous results. Many people make the mistake of flipping them way more often than they should. To grill the perfect steak, you should simply turn it once on each side.

Don’t Cover It with Other Flavors

If you can grill a beautiful steak, then there is really no need to cover it with different flavors. All your steak needs to be perfect is some black pepper and salt.

Use Marinade If You Have Cuts of Lesser Quality

Even though marinades should be avoided if you have a quality steak in your hands, you should use them to make steaks of lesser quality tastier. You can easily prepare a marinade at home by using some standard ingredients like olive oil, Dijon mustard, garlic, soy sauce, and balsamic vinegar.

Use Your Meat Thermometer

Even pros use meat thermometers when they’re grilling steaks. Keep in mind that determining the temperature of a steak by hand is incredibly hard and you may not be able to do it even if you have a lot of experience. Depending on the temperature, you will know what to aim for. For example, if you want your steak to be rare, then you should aim somewhere between 120 and 130 degrees Fahrenheit. If medium rare is your goal, then it should be between 130 and 135 degrees.

A medium steak is 140 to 145 degrees, while you the temperature should be 160-165 degrees if you’re aiming for a well-done steak.

Make the Condiments Early

A lot of people make the mistake of trying to cook the rest of the meal when they’re grilling steaks. However, know that you will never be able to grill the perfect steak if you’re not able to focus all of your attention on it. With that being said, you should always make your condiments early. If you attempt to multitask, you may end up ruining both the meat and the side dish.

Let It Rest

Just because you’ve finished grilling the steak doesn’t mean that you should immediately devour it. After all, just because it’s off the grill doesn’t necessarily mean that it stopped cooking. If you immediately start cutting it, the juices will get squeezed to the outside. But if you let it rest for 7-10 minutes, they will disperse evenly throughout the steak.

5 Best Chef Knives for Weekly Home Use

Cooking is so common that only few of us feel like chefs when preparing dinner. You work your creativity and skills to develop good-looking meals that should also be tasty and quick to make. There needs to be harmony between all your kitchen tools so that you can have a smooth cooking process. Slicing, carving, mincing and dicing ingredients can fasten and improve when you use the best chef knives.

Chef knives are professionally-developed kitchen tools that allow you to cut meat, vegetables, fruit and fish. They are made for restaurants, chefs and cooking specialists. You recognize chef knives by the wide and usually long blade and strong and balanced handle. Chef knives were initially invented to help cutting beef. However, they become essential tools once you discover that chef knives are above all multi-purpose.

Assorted fresh vegetables on cutting board on rustic table with a chef knife

What You Should Know about Chef Knives

  • The most popular chef knives for home use have an 8-inch (around 20 centimeters) blade, usually made of carbon or stainless steel. You may also find laminated or ceramic models. However, these are more fragile.
  • The best chef knives are available in online or specialized stores. Don’t fall for the cheapest products available in convenience stores – they are neither long-lasting nor safe. You should research and make a shortlist before picking your favorite knife.
  • Make sure that online reviews include specs, sizes and manufacturing techniques. Click here to see how thorough reviews of the best products of their kind should look like.
  • Weight and cutting techniques differ for any user. Chef knives are a lot about usage convenience and balance. If the knife feels like falling continuously when you use it, you have just found the perfect model.
  • Grip the knife by the handle and cut a sheet of paper. You should use your most comfortable position and end up with a straight cut.

Choosing out of the Best Chef Knives Available Now

1.      DALSTRONG Chef’s Knife

There are products with 5-star ratings which are also market as Amazon’s choice. This is the DALSTRONG chef’s knife. The knife combines craftsmanship with technology by being hand-polished and having an ultra-premium G-10 handle.

The knife is robust while having a premium ability to cut without allowing slices to stick to the blade. Its edge is sharp, and its handle is ergonomic. Specialists say that it cuts with a surgical-like precision. This is thanks to the Japanese rust-free steel, folded in 67 layers to create a spectacular blade.

2.      ZELITE INFINITY Chef Knife 8 inch

Japanese specialists have managed to revolutionize by using craftsmanship for this product also. The chef knife was developed to ensure precision and efficiency for most of your ingredients. You will notice that it’s a bit heavier. However, its weight was calculated to support perfect balance.

The knife is non-stick, stain and rust resistant and was designed with great attention to details, as you can see on its blade. This is one of the best chef knives as it managed to make its design functional. Therefore, it ensures smooth cutting for meat, fish, fruit, vegetables and herbs.

3.      Dom Marzen Chef Knife

The best chef knives need to ensure high quality. Therefore, the Dom Marzen chef knife combines carbon steel which ensures stability to the wooden ergonomic handle which balances its weight. The ultra-sharp blade is made using German engineering technology.

The knife also includes 16 – 18% chrome to prevent the blade from tarnishing or fading. You can chop, mince, slice, dice and even cut through bones or frozen food. This product is your reliable help whenever cooking becomes difficult.

4.      Mercer Tool Corp. Genesis 6″ Short Bolster Forged Chef’s Knife

You will need a short-bolstered knife especially when you need to cook fast. The ergonomic handle helps you maneuver it easier if you must carve ingredients. The blade is made of high-carbon German which protects it from discoloration, corrosion or rust.

As manufacturers say, you can use t

he chef knife when your hands are wet. The knife is resistant to hot and cold temperatures, so you can easily take it on a camping trip. Moreover, its simple and stylish design makes it look fabulous next to your ceramic cookware.

5.      MasterGO Ultra Sharp Chef Knife

As we’ve said above, the best chef knives should be multi-purpose. This product is made using German stainless steel and is designed based on Japanese techniques. It has an ergonomic design thanks to its wood handle.

You can use it whenever you need sharpness, stability and precise cuts. Manufacturers also mention that you can use it to create some spectacular sushi rolls. The product also has a high corrosion resistance.

How to Care for the Best Chef Knives

The most reliable and best chef knives come with maintenance instructions. However, many manufacturers recommend users to avoid washing the products in the dishwasher, to protect their blade. Also, you should dry the knife before storage. You can sharpen the knife following guidelines.

You should avoid cutting on hard surfaces such as glass cutting boards. Specialists recommend using polyethylene plastic cutting boards. Also, you should have a knife block or a storage system which keeps blades separate.

Final Thoughts

The best chef knives are reliable and easy to use. You should get used to the products’ specs after a few days. You should hold on to your chef knives for a few years as they are resistant and can always be sharpened.

Find the best chef knives and turn weekly cooking into professionally-looking and delicious treats!

Images Source: Depositphotos.com.

10 Foods That Help Lower Blood Pressure

Hypertension, or high blood pressure, has been a serious health concern for quite some time.  The Center for Disease Control and Prevention estimates that 75 million Americans currently have high blood pressure.

Known as the silent killer for a reason, hypertension develops over time and most people are not aware they have it. Sadly, people may often not realize until they are diagnosed with heart or kidney disease, which stems from high blood pressure.

There is always a reason to get your blood pressure checked regularly with your doctor. Outside of that, if you do have concerns, you can always make lifestyle changes that help to lower blood pressure naturally.

The increased pressure pushing your blood through arteries can cause serious damage over time.  Artery walls can become weakened, and blood vessels can be permanently damaged with continued exposure to high blood pressure.

With no observable symptoms, hypertension creeps up, and when left untreated, leads to serious cardiovascular complications, including heart attack and stroke. What may seem minor at first, can spiral out of control into problems that can ultimately lead to death.

Studies have found that a major contributor to high blood pressure is our diet, specifically sodium and sugar intake. Knowing this allows you to change your diet, so you can keep blood pressure low and remain heart healthy.

Foods That Help Lower Blood Pressure

Unfortunately, the typical American diet consists of a large amount of processed and sugary foods, which are damaging to your body in many ways. The best course of action is to curb these foods and replace them with healthier options.

Several foods are available that can help you regulate your blood pressure while providing healthy and essential nutrients. If you worry about hypertension because it runs in your family or you have other risk factors, then consider switching up your meal plans to get control over your blood pressure before it kills you.

The foods below can help you to lower blood pressure and prevent serious damage to your arteries and blood vessels. Foods that are low in sodium and high in calcium, magnesium, or potassium can help to cut your risk of stroke or heart attack in half.

Switch out some of your usual snacks and meals to include these items to promote a healthier cardiovascular system and enhance your overall health for the long run.

White Beans: One cup of white beans delivers 13 percent of the calcium, 30 percent of the magnesium, and 24 percent of the potassium you need every day. Providing the three power nutrients and remaining low in sodium, white beans are an ideal heart healthy food to add to any dish.

Be sure to rinse well if you used canned versions, to remove any sodium used during canning.

Fat-Free Plain Yogurt: With one cup of yogurt, you get 49 percent of the calcium, 12 percent of the magnesium, and 18 percent of the potassium you need for the day. Perfect for breakfast with some added fruit or used to make sauces and dressings, plain yogurt is a great choice.

Make sure you always buy the low-sugar varieties that are free of flavorings.

Kiwi: One single kiwi a day provides small amounts of the three power nutrients but makes a much healthier snack than chips or candy. They also contain more vitamin C than oranges, so, combined with having no sodium, these furry fruits are good for your entire body.

Kale: Cooked or raw, one cup will provide 9 percent of the calcium and potassium and 6 percent of the magnesium you need daily. Kale is also low in calories and is widely hailed as a superfood because of the large dose of antioxidants it contains, which help to protect your cells from oxidative damage.

They are a great base for any salad and also possess a plant-based fat known as alpha-linolenic acid, which reduces inflammation. Since inflammation also contributes to cardiovascular problems, kale provides double protection.

Pork Tenderloin: Pork gives you magnesium and a decent dose of potassium. As an alternative to other red meats that can contribute to hypertension, this leaner cut of protein is good for regulating blood pressure levels.

It is best to grill or broil the tenderloins, rather than fry them, to ensure you can take advantage of the nutrients without consuming unwanted fats.

Bananas: Known for high potassium content, bananas should be eaten daily for those worried about hypertension. No need to get rid of them if the peel turns brown.

You can mash them up and a make a heart healthy smoothie. Bananas also help to lower stress hormone production, and too many of those can elevate blood pressure, so it is best to keep them to a minimum.

Broccoli: One cup of cooked broccoli gives you small amounts of calcium and magnesium and 14 percent of your daily potassium. Not only can broccoli help to strengthen blood vessels and artery walls, it also possesses cancer-fighting phytonutrients, making it a super-healthy addition to any meal.

Quinoa: With an impressive amount of magnesium to support blood coagulation and flow, quinoa is a healthy side dish that is also high in protein. It is easier and quicker to cook than rice and also contains phytonutrients that help to stave off cancer cell growth.

Avocado: Although fairly high in potassium, avocados are better known for the heart healthy monounsaturated fats they contain. Avocados are perfect to use in salads because they help to fill you up without unnecessary carbohydrates and fats.

They also contain carotenoids, which are useful in preventing cancer and protecting cells throughout your body.

Sweet Potato: As a dessert, side dish, or added to a smoothie, sweet potatoes deliver all of the power nutrients that promote heart health and can help to regulate blood pressure levels. The best part about sweet potatoes is that they can be included in every meal of the day, ensuring you support your heart all day long.

The bottom line is that your blood pressure is so much more than just a set of numbers: It is a solid indicator for the state of your health. High blood pressure can be the sign of a more serious disease or health issue, so you should always pay attention to those numbers.

There are certain factors that increase your risk of developing high blood pressure, including smoking, family history, excessive alcohol consumption, poor diet, and diabetes. Whether these factors apply to you or not, it is a good idea to get your blood pressure checked regularly.

 

 

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