Bread Breakdown

Per medium slice , 35 g , unless stated

Health Loaf
349kj, 0.9g fat, 3.3g protein, 2.2g fibre, 0.5g salt

• The mix of brown flour with malted wheat grains for extra flavour makes health loaf lose out to wholegrain as it has slightly less fibre and more salt.

Best for Weight loss!

Rye
326kj, 0.6g fat, 2.9g protein, 2.7g fibre, 0.5g salt

• Rye contains very little gluten and boasts an impressively low glycaemic index (GI), so it keeps you fuller longer and prevents insulin spikes and, thus, fatness.I'ts what makes you feel less guilty about that bacon sandwich.

Best for Energy




Bagel(per bagel)
894 kj, 2.2g fat, 7.2g protein,1.5g fibre, 1.1g salt

• Just one bagel has more kilojoules than two slices of bread and should be considered a treat more than a staple but these chewy, doughy discs are fortified with b vitamins which would aid the smooth digestion of protein .

Best for muscle




Seeded Loaf
392 kj, 3g fat, 4.3g protein, 2.4g fibre, 0.35g salt

• These score highly - not so much for the bread but what is on it.Pumpkin,sunflower,poppy seeds and lin seed significantly increase the fibre and vitamin content,particularly vitamin E,essential for the healthy maintenance of body cells and tissues

Best for sex




The wholegrain
325kj,0.7g fat,2.9g protein,2.3g fibre,0.42g salt

• The undisputed king of breads, wholegrain is so called because it is made from wholegrain flower. Containing almost four times as much fibre ,over three times the zinc and almost twice as much iron as white bread, brown has little competition .

Best for your heart




White
350kj, 0.7g fat,2.9g protein,1g fibre,0.4g salt

• Eaten alone,it can send glucose into the blood as quickly as sugar but combined with high- protein fillings, it gives a more sustained energy release.It is low in fibre and iron but you also dispatch twice as much calcium with each bite .

Best for your brain

The Importance Of Good Stretch

I say a good stretch before any workout is a must .

Remember that when you exercise your muscles contract and relax contract and relax.

The repeated contraction can lead to shortening up of the muscles. Stretching helps prevent this. Many injuries are caused by poor flexibility due to improper warm up procedure.

Stretching should be done before and after exercises holding each stretch for at least thirty seconds at a time.

When you stretch before exercising you need to warm up the muscles first follow this with stretching and then proceed with your exercise routine.

Flexibility is important.

Achieving and maintaining an adequate range of motion in your musculoskeletal joints is important for several reasons including the fact that it appears to reduce your
potential for injury.

Your level of flexibility will enhance your ability to perform certain physical and sports-related tasks . As a general rule, the best time to stretch is after a brief warm-up this allows an increase
of blood flow and raises the temperature in your muscles.Stretching"cold"muscle may cause
cause tearing or a sprain.

Good morning

"Burn the Fat Feed the Muscle by Tom Venuto offers a wide variety of helpful solid information for the dieter. The strength of this book lies not just in it's diet information per se, but in its extensive use of motivational techniques and helpful ways for people to stay focused on their goals. Truth is, setting the proper goals and keeping motivated is half the battle to successful long term fat loss, and this books excels in that area. No matter which diet you follow, whether Tom's, my own, the Zone, Atkins, or any other, I consider 'Burn the Fat Feed the Muscle' to be a very worthy addition to the library of anyone looking to lose fat and keep muscle."




To learn more simply click here

Stress Buster

Breath in deeply through your nose on a slow count of three.
Push your stomach out as you breath in .Hold it for a count of three.
Breath out through your mouth on a slow count of six .
Repeat two or more times.

Do try this every time you are feeling a little bit stressed,anxious or worried.
Do it every morning before you get up and every evening before you falling asleep.

This technique is guaranteed to calm your nerves i swear , so take a deep breath and
relax.

Did You Know....

Heartburn is related to body-mass index-the more body fat you have the more likely you are to experience heartburn .

Creamy Pea Soup

I found this delicious pea soup recipe online it was submitted by Sherry Smith , lets hope she doesn't mind me sharing it on the blog . :::))

serves 12

INGREDIENTS

• 225 g sliced bacon, diced
• 1 large onion, chopped
• 2 celery ribs, sliced
• 455 g dried green split peas
• 1890 ml water
• 426 g potatoes, peeled and diced
• 270 g diced fully cooked ham
• 10 g salt
• 1 bay leaf
• 0.5 g pepper
• 235 ml heavy whipping cream

DIRECTIONS

1. In a Dutch oven or soup kettle, cook bacon over medium heat until crisp. Using a slotted spoon, remove bacon to paper towels; drain, reserving drippings. Add onion and celery to drippings. Saute until vegetables are tender; drain. Add the peas, water, potatoes, ham, salt, bay leaf and pepper. Bring to a boil. Reduce heat; cover and simmer for 45 minutes or until peas are very tender, stirring occasionally. Discard bay leaf.
2. Cool slightly. Process in small batches in a blender until smooth. Return to Dutch oven; stir in cream. Heat through (do not boil). Garnish with reserved bacon.

A Quick Health Tip

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Food Myths

Lets Take A Look At Some Food Myths And seeIf They Can Be Busted


"Stay away from bananas-they are fattening"

• This is simply not the case at all .One medium banana contains about 105 calories-you would have to eat six bananas to equal one slice of pizza!

• Bananas are a great source of potassium , magnesium and fiber , which help manage blood pressure.

• They are also immune system boosters as they contain vitamin B6

• Bananas are actually the perfect on-the-go snack , as they are already in a good portion size , don't need to be kept cool and comes with its own packaging :)
  

Power Foods

Turkey And Other Lean Meats (chicken,fish and lean beef)


HOW TO USE THEM

• Beware sodium traps .When buying pre-packed deli slices choose plain or honey roasted over smoked .
  
• If you are buying fresh cutlets check the label for sodium solution , look for meats that contain less than 10 percent broth solution .
• Use deli slices on sandwiches etc , you could also boost protein in unexpected places by chopping up a couple of slices and adding them to you're salads or pizzas

Peanut Butter

Combats diabetes, heart disease

In addition to sticking to the roof of your mouth, this school lunchbox staple may help stick it to two of the biggest health threats DIABETES and HEART DISEASE.

People who eat peanut butter or other forms of nuts at least five times a week lower their risk of diabetes by 20 percent,thanks to the hefty amounts of monounsaturated and polyunsaturated fats in nut products.These good-for-you fats improve glucose and insulin stability.

Another Good Thing About Nuts

• They're good sources of fiber
• The soluble fiber in peanuts helps control blood glucose and prevents dietary fat and cholesterol from entering the bloodstream
• insoluble fiber helps speed food through your digestive track, keeping you regular
• Nuts are also loaded with the amino acid arginine, which may help relax blood vessels for better blood pressure control.

May We Suggest

• a daily tablespoon of peanut butter or one ounce of nuts—enough to fill a shot glass or a regular handful.

The most Important Meal.

Is an unhealthy breakfast better than no breakfast at all ?

Yes!!!! now I'm not saying that you should go for the meat and grease every morning,there's a huge difference between muesli,yogurt and fruit compared to grease and oily meats . As long as you are getting something in the morning whether it be a latte or even a doughnut these might not be high in nutrients,but it will curb your appetite for a while .

Skipping you're breakfast altogether might make you hungrier later on and lead you to overeat , so eat something in the morning just don't use it as an excuse to binge .


Here's A Breakfast Recipe I tried Out A While Ago , These Muffins Are Really Good !

Breakfast Foods

Cheddar & Ham Muffins

Prep time: 5 minutes
Cook time: 15 minutes

Ingredients:

• 3/4 cup low-fat sharp Cheddar cheese
• 1/4 cup fresh grated Parmesan cheese
• 1 3/4 cup reduced fat all-purpose baking mix
• 1 cup low-fat skim milk
• 1/2 teaspoon black pepper
• 1/4 cup low-fat ham, finely chopped

Preparation:
1. Preheat oven to 400°F.
2. Mix cheeses, milk, and baking mix together; add pepper and ham.
3. Mix well and spoon into lined muffin pans 1/2 full.
4. Bake 12-15 minutes or until golden brown.

Yield:
9 muffins

Nutritional Information:
Per Serving: 140 calories, 8 g protein, 18 g carbohydrate, 4 g fat (2 g saturated fat), 10 mg cholesterol, 20% Daily Value of calcium, 470 mg sodium.

SOURCE: National Dairy Council.

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