9 Smartest Ways to Eat More Vegetables for Breakfast

 

9 Smartest Ways to Eat More Vegetables for Breakfast - Vegetables also have anti-aging properties, and eating veggies and fruits (seven or more servings daily) has been shown to lower your risk of dying prematurely by 42 percent. Here are 9 smartest ways to eat more vegetables for breakfast.
How to Make Healthy Food Taste Great WITHOUT Damaging Additives

 

Vegetables are full of vitamins, minerals, fiber and antioxidants, which work synergistically to lower your risk of heart disease, cancer, dementia, arthritis, stroke and more.

 

Vegetables also have anti-aging properties, and eating veggies and fruits (seven or more servings daily) has been shown to lower your risk of dying prematurely by 42 percent.

 

That’s not too shabby for a versatile food group that’s quick to cook, relatively inexpensive to buy, and, when prepared just the right way, can be quite delicious. So why are so many people not eating them?

 

The latest government data, released July 2015, showed that just one in 10 Americans is eating enough vegetables and fruits. Only 9 percent of Americans are eating the recommended two to three cups of vegetables daily. The researchers concluded:

 

“Substantial new efforts are needed to build consumer demand for fruits and vegetables through competitive pricing, placement, and promotion in child care, schools, grocery stores, communities and worksites.”

 

This sounds good on a national level, but what about in your home? You’re probably well aware that you can snack on cut-up carrots and celery as a snack, or get in the habit of eating a side salad with your dinner … but there’s another opportunity to fit in more veggies that many people overlook. It is called breakfast!

 

Only 1 percent of Americans currently eat vegetables at breakfast, so it’s a missed opportunity for almost everyone.

 

When you start your day out with a serving (or two) of veggies, you’re setting a healthy tone for the entire day. It’s not as strange as you might think, either. There are actually many ways to add vegetables for breakfast

 

9 Ways to Eat Vegetables for Breakfast

 

  1. Veggies With Eggs

 

Vegetables pair very well with eggs of all varieties. Sautee up some mushrooms, onions, green or red pepper, tomatoes, spinach and any others you enjoy and toss them with your scrambled eggs. You’ll only dirty one pan and have a breakfast fit for a king. And you can try this with any type of eggs you enjoy – add veggies to omelets, poached eggs, sunny-side up, over easy, you name it.

 

  1. Breakfast Smoothie

 

Grab your blender and add in your choice of plain yogurt or kefir, whey protein powder and/or milk. Blend in a banana and some frozen berries, then top it off with whatever leafy greens you have on hand (spinach, romaine, etc.).

 

You can also blend in one-half to one whole avocado (and sprinkle in a serving of chia or flaxseeds, too). Even steamed beets, broccoli or red cabbage can be added to breakfast smoothies.

 

For inspiration, try this Anti-Cancer Breakfast Smoothie recipe from blogger Carrie Forrest:

 

Anti-Cancer Breakfast Smoothie

 

Author: Carrie Forrest, MBA/MPH

Serves: 2-4

 

Ingredients

 

  • ¼ cup hemp seeds
  • 3 cups filtered water
  • 1 ripe banana
  • 1 cup frozen strawberries
  • ½ cup frozen or fresh pomegranate arils
  • 1 1-inch knob fresh ginger
  • 4 cups fresh salad greens or lightly steamed kale, spinach, or collard greens
  • 10 fresh mint leaves
  • 2 tablespoons cocoa powder
  • 2 tablespoons flax meal
  • 1 tablespoon ground chia seeds
  • ½ cup frozen raw broccoli florets
  • juice of one lime

 

Instructions

 

Combine hemp seeds and water in a high-speed blender and process on high for 15 seconds

 

Next, add the banana, frozen strawberries, and pomegranate arils and blend on high again.

 

Lastly, add the ginger, greens, mint, cocoa powder, flax meal, ground chia seeds, broccoli, and lime juice and blend one last time until smooth. Serve immediately.

 

  1. Breakfast Burrito

 

Scrambled eggs, cheese and salsa in a tortilla is a decent start, but you can add in more veggies than that … think green pepper strips, sautéed onions, spinach, roasted asparagus, mushrooms and more.

 

  1. Breakfast Salad

 

Fill a bowl with tomatoes, cucumbers, peppers and greens, then top it with avocado, a bit of crumbled bacon and two soft-boiled eggs. The bacon and eggs say “breakfast,” and the runny yolk from the eggs makes a tasty warm salad dressing.

 

  1. Quiche or Frittata

 

These baked egg dishes are thought of more for weekend brunches than weekday breakfasts, but they’re easy to make ahead and heat up quickly even when you’re in a hurry. Plus, you can pack in as many veggies as you want. Try this vegetable quiche recipe from Kath Eats Real Food for starters:

 

Vegetable Quiche With Homemade Crust

 

Ingredients (8 slices)

 

For The Crust

 

  • .25 lb whole wheat pastry flour (about 1 cup)
  • .25 lb pastry flour or all-purpose flour (about 1 cup)
  • 1 tsp granulated sugar
  • .25 lb salted butter (if using unsalted, also add .75 tsp granulated salt)
  • 2-4 tablespoon ice water

 

For The Filling

 

  • 3 cups assorted veggies (try kale, fennel and mushrooms) or meat, cooked (use approximately .5 tsp kosher salt to season while cooking)
  • 6 eggs
  • 25 cups 2% milk
  • .25 tsp kosher salt

 

Instructions

 

For The Crust

 

  1. Mix flour and sugar together (and salt if needed) until fully incorporated.

 

  1. Add butter and squeeze together until butter bullets are formed.

 

  1. Begin by adding 2 tablespoon ice water and mixing, adding more if necessary. Mix until a shaggy mass is formed.

 

  1. Turn dough out onto a floured surface and roll out until slightly larger than the diameter of the pie pan.

 

  1. Spray pie pan and place crust inside.

 

  1. Even crust out, and then shape and flute.

 

For The Filling

 

  1. Preheat oven to 375*

 

  1. Cook fillings, using salt as needed. Set aside.

 

  1. Whisk together eggs, milk, and salt.

 

  1. Place fillings into finished crust, and then pour egg mixture on top.

 

  1. Lightly stir to ensure incorporation.

 

  1. Add cheese to top, if using.

 

  1. Bake for 40-60 minutes, until liquid is springy and no longer jiggles when nudged, and crust and surface are nicely browned.

 

  1. Veggie-Filled Leftovers

 

If you had a veggie stir-fry or broccoli soup for dinner last night, there’s no rule that says you can’t heat up a bowl the next morning. In fact, healthy, veggie-filled leftovers make some of the most satisfying and quick breakfast options of all.

 

  1. Loaded Baked Sweet Potato

 

Pop a large sweet potato in the oven while you’re getting ready. By the time you come downstairs, it will be baked and warm from the oven. Top it with yogurt or sour cream, chopped nuts or seeds, raisins and cinnamon for a sweet yet healthy treat.

 

  1. Veggie Skillet Breakfast Hash

 

It’s easy to add sweet potatoes and veggies to a skillet, cook them up and then add an egg or two to the top … and this is a phenomenal way to load up on vegetables first thing in the morning, too. A recipe isn’t necessary, but you can try the one that follows, from How Sweet It Is, for inspiration:

 

Brussels Sprouts Breakfast Hash

 

Yield: serves 3-4

 

Ingredients:

 

  • 4 slices thick-cut bacon, chopped
  • 1/2 red onion, diced
  • 1 sweet potato, peeled and cut into 1/2-inch cubes
  • 2 garlic cloves, minced
  • 10-12 brussels sprouts, stems removed and sliced
  • 3-4 large eggs
  • salt + pepper to taste

 

Directions:

 

Heat a large skillet over medium heat and add bacon. Cook until crispy and fat is rendered, and then remove with a slotted spoon and let drain on a paper towel. Slightly reduce the heat under the skillet and add onion and sweet potato, tossing to coat. Cook until sweet potato has softened, about 6-8 minutes, then stir in garlic and cook for 30 seconds.

 

Add sliced brussels sprouts and stir to combine, cooking them until soft and caramely, another 5 minutes or so. In the meantime, poach or fry eggs, cooking until desired doneness.

 

  1. Savory Pancakes

 

Pancakes aren’t the healthiest breakfast choice no matter how you cook them, but if you’re going to eat them here’s a twist to try: instead of adding in fruit like blueberries to your batter, stir in shredded vegetables like carrots or zucchini.

 

Then, instead of the syrup top the savory pancakes with yogurt. You’ll get more veggies in to your day and you won’t even miss the sugary syrup.

 

One of the benefits to eating more veggies is that it will kick start your body’s natural detoxification mechanisms.

 

Watch this Video HERE – EASY WAYS TO EAT MORE FRUITS AND VEGETABLES FOR BREAKFAST

 

 

Click HERE to read – How to Make Healthy Food Taste Great WITHOUT Damaging Additives

 

Next, find out another smart way to DETOX your body naturally …

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more

 

5 DIY Chocolate Spa Recipes for a Romantic Rendezvous

 

5 DIY Chocolate Spa Recipes for a Romantic Rendezvous -  Here are the 5 DIY chocolate spa recipes that you can try making at home to make your skin soft, glowing and beautiful
Click HERE to discover the secrets of glowing skin

 

To have a romantic time at home, convert your bedroom or bathroom into a lovebird den by choosing the best spa products, the right music, appropriate lighting, and foods that appeal to your senses.

 

The various items needed for home spa treatments include clean towels, massage oil, scented candles, salt scrub, and others. For food, you can choose dark chocolate, dessert wine, fresh fruit like grapes, and some of your favorite snacks that help release happy hormones in your body.

 

You can also make homemade facial cleansers and provide a lovely cleansing session to your spouse. Pampering yourself at least once a month can relieve your stress and rejuvenate your body inside out. So why not indulge your equally stress-relieving sweet tooth at the same time by having a chocolate spa treatment?

 

There are several spas and hotels nationwide that offer different spa treatments using chocolate as the main ingredient and theme. However, if you are on a budget and cannot afford to travel to the nearest chocolate spa, there are several homemade recipes you can use for your own chocolate spa treatment right in the privacy of your home.

 

Here are some of my favourite DIY chocolate spa recipes which you can use at the comfort of your home to pamper your body and your spouse’s.

 

DIY Chocolate Spa Recipe 1

 

What you need is 3 tablespoons granulated sugar, 1 ounce honey, 1/2 cup conventional cocoa powder and 1 ounce vanilla extract.

 

Stir the sugar with 2 tablespoons of honey to create a uniform mixture. Spread the mixture throughout the body in rhythmic circular upward movements emphasizing on knees, elbows and soles. Rinse off with water.

Stir the chocolate, vanilla and the remaining honey to create a homogenous mixture. Apply mask all over the body and let stand 10 to 15 minutes. Remove with water.

 

DIY Chocolate Spa Recipe 2

 

Combine 4 tablespoons ground coffee with equal amount of cocoa powder. Add 8 tablespoon whole milk to the mixture. Stir until you have a smooth paste.

With fingers or a make-up wedge, spread the mixture over face and neck. You may also apply the mixture to other areas of the body where extra softness is needed.

 

Leave the mixture on for 15 to 20 minutes. Rinse thoroughly with warm water. Pat your body dry.

 

DIY Chocolate Spa Recipe 3

 

Take a handful of cocoa butter and warm it until it melts, but don’t overheat it. Mix the cocoa butter with ¾ cup of white sugar and ¼ cup of dark brown sugar to form a paste. You can then start scrubbing by spreading this paste over your body.

 

DIY Chocolate Spa Recipe 4

 

You will need 3 tablespoons of cocoa powder, 1 tablespoon of raw organic honey (or manuka honey) and ½ teaspoon of vanilla extract.  Combine the honey, cocoa powder and vanilla extract in a bowl and mix well. Then you add 1-2 teaspoons of extra virgin olive oil into the bowl, and stir the contents in the bowl to form a paste. If the paste is too thick, you can add a little bit more olive oil.

 

This step is optional. If you want, you can add 1 teaspoon of sweet almond oil to add an extra moisturizer to the chocolate body scrub. Lastly, you can either add 3 drops of lavender oil to make a chocolate lavender scrub or add 3 drop of essential orange oil to make a chocolate orange scrub.

 

You wet the parts of your body you want to exfoliate with the scrub. Hands, elbows and feet all benefit from a cocoa scrub because the skin on these areas is often dry. Gently rub the scrub onto the area using a circular motion. Rinse the area with warm water.

 

DIY Chocolate Spa Recipe 5

 

You will need ½ cup of cocoa powder, 6 tablespoons of whole cream milk, 3 tablespoons of raw organic honey (or manuka honey), 3 tablespoons of ground oatmeal, and 2 tablespoons of ground almonds, 3 drops of sweet almond oil and 3 drops of lavender oil.

 

You mix cocoa powder, milk, honey, oatmeal and ground almonds to form a paste and then you add in sweet almond and lastly lavender oil. You can now start scrubbing, applying the paste on your face, neck and body. Keep it there for 15 minutes before you rinse off.

 

You may like to click HERE to watch a video about DIY Chocolate Spa

 

If you love making your own beauty care products using other natural ingredients, click on DIY Skin Care Recipes to learn how to make them.

 

Enhanced by Zemanta

How to Make a Chocolate Body Scrub

 

How to Make a Chocolate Body Scrub - The chocolate body scrub has many advantages. Chocolate happens to be a powerful antioxidant. It helps free the skin of radicals that cause wrinkles on the surface. When combines with strawberry, it makes a more portent body scrub. Here is how to make your own strawberry chocolate body scrub.
Click HERE to Get Access to the Secrets of a Glowing Skin

 

I find it hard to believe that anyone would “waste” good chocolate by not actually eating it, but there are a few beauty tips that say it can do some very cool things. Yes, chocolate also works wonders in the skincare world. Its source is the cocoa bean which is processed into cocoa butter and cocoa powder.

 

Cocoa powder is rich in antioxidants and has more of these natural compounds than green tea, red wine, and blueberries. Cocoa powder is high in antioxidant flavenols, which are found in red grapes and tea. Free radicals or damaging molecules naturally occur within our bodies and are thought to be responsible for diseases and the deterioration of healthy, youthful skin. Antioxidants neutralize these free radicals.

 

To protect our skin, we need these natural, protective antioxidants to fight the damaging effects of free radical attacks that are responsible for wrinkles and sagging and other signs of aging. The more antioxidants we provide our bodies, the more ammunition our skin will have to protect against the constant free radical chain reactions occurring within.

 

Cocoa powder can help to boost your skin’s moisture content and stimulate cell renewal. Cocoa powder also contains caffeine, an ingredient that speeds up circulation to temporarily firm your skin when it’s applied topically,

 

With the discovery of the benefits of cocoa powder for the skin, several cosmetic and skin-care companies have developed products that contain cocoa. These include body and facial scrubs that can be used to exfoliate and invigorate the skin. You don’t have to spend a lot of money on these products, however. A simple and effective cocoa scrub takes only a few minutes to prepare.

 

If you’ve had a tough day and need some invigorating, or if you simply want healthy skin, making this completely natural body scrub–infused with chocolate– is sure to be a success.

 

Besides using cocoa powder as the base ingredient in the chocolate body scrub, the other essential items will be brown sugar, honey and soybean oil. Brown sugar contains glycolic acid that fights bacteria.

 

Glycolic acid is an alpha-hydroxyl acid, which is important in keeping your skin vivacious and healthy. As compared to salt, brown sugar has smaller particles; it is gentler, safer and more suitable for sensitive skin.

 

Honey is chosen for its moisturizing effects on those areas of the skin that tend to become dry and itchy. As a natural antioxidant, honey offers protective benefits when used topically on the skin. I prefer manuka honey.

 

As for the oil component in the chocolate body scrub, you can choose extra virgin oil if you want. In this case, I opt for soybean oil because it is full of fatty acids. Fatty acids are absolutely essential in maintaining and restoring the health and the balance of the skin.

 

In addition, soybean oil is absolutely bursting with specific anti-oxidants that have been proving in maintaining skin health and helping keep that special glow. Soybean oil can also help to fix uneven skin and will control and restore more even skin tone.

 

Following are some chocolate body scrub recipes that you can use to extract the most benefits from cocoa powder for your skin care. Use this scrub on wet skin.

 

French Green Clay Chocolate Body Scrub

 

Ingredients needed are 1 cup of brown sugar, ¼ cup cocoa powder, 1 cup of French green clay, 1 tablespoon of honey and soybean oil. Mix sugar, cocoa powder, French green clay and honey. Now add enough of soybean oil to make a thick paste for the body scrub.

 

Corn Flour Chocolate Body Scrub

 

Ingredients needed 1 cup of brown sugar, ¼ cup cocoa powder, 1 cup of corn flour, 1 tablespoon of honey and soybean oil. Mix sugar, cocoa powder, corn flour and honey. Now add enough of soybean oil to make a thick paste for the body scrub.

 

Oat Flour Chocolate Body Scrub

 

Ingredients needed 1 cup of brown sugar, ¼ cup cocoa powder, 1 cup of oat flour, 1 tablespoon of honey and soybean oil. Mix sugar, cocoa powder, oat flour and honey. Now add enough of soybean oil to make a thick paste for the body scrub.

 

Banana Chocolate Body Scrub

 

Ingredients needed 1 cup of brown sugar, ¼ cup cocoa powder, 1 mashed banana, 1 tablespoon of honey and soybean oil. Mix sugar, cocoa powder, mashed banana and honey. Now add enough of soybean oil to make a thick paste for the body scrub.

 

Strawberry Chocolate Body Scrub

 

Ingredients needed 1 cup of brown sugar, ¼ cup cocoa powder, 5-6 strawberries mashed, 1 tablespoon of honey and soybean oil. Mix sugar, cocoa powder, mashed strawberries and honey. Now add enough of soybean oil to make a thick paste for the body scrub.

 

The above are just some of the basic recipes for a chocolate body scrub which suits all skin types. You can get more creative by swapping any item that you like with chocolate to form a body scrub as long as this item is skin-friendly, meaning it should preferably be rich in antioxidants

 

You can also click HERE to watch a video of DIY chocolate body scrub

 

For more ideas on safe, cost-effective and natural skin care, simply click on DIY Beauty Skin Recipes

 

Enhanced by Zemanta

Try this Strawberry Chocolate Facial Mask to Get a Radiant and Healthy Looking Skin

 

Try this Strawberry Chocolate Facial Mask to Get a Radiant and Healthy Looking Skin - The chocolate facial mask has many advantages. Chocolate happens to be a powerful antioxidant. It helps free the skin of radicals that cause wrinkles on the surface. When combines with strawberry, it makes a more portent facial mask. Here is how to make your own strawberry chocolate facial mask.
Click HERE to Get Access to the Secrets of a Glowing Skin

 

Homemade skin care can be as easy as mixing up a small amount of oatmeal and milk and making a body scrub that costs you pennies on the dollar compared to comparable products at the grocery store.

 

Plus, they are fun to make, you know exactly what went in them and if you have any form of allergic reaction, you don’t have to make any more than what you need at a time.

 

Sometimes store bought items lose their potency before you can use it at all. By making your own products, you can have as little or as much as you need.

 

You may find it hard to believe that anyone would “waste” good chocolate by not actually eating it, but there are a few beauty tips that say it can do some very cool things. Since we know now the benefits of cocoa solids on skin, you could make a do-it -yourself facial mask using organic dark cocoa powder.

 

Who do not like chocolate? The sweet flavour make chocolate preferred by women and men, from young children to adults but for women, chocolate also can increasing body weight. In addition to increasing the body weight, chocolate is also believed to be able to make some problem on the teeth, and dangerous for diabetics.

 

However, believe it or not, chocolate actually has some super nutrients of its own. In fact, chocolate actually has antioxidants that can maintain heart health, lower blood pressure, and cause relax feelings. That is not less important, that chocolate can be used as cosmetics for the beauty.

 

Chocolate really can be used as material to beautify the skin.  Chocolate contains catechins and flavonoids that are useful for skin health, such as maintaining skins softness and skins humid, tighten and refine the skin, anti-aging and also prevent wrinkling in the face.

 

The catechins found in cocoa absorb UV light, which may contribute to the recent findings that daily cocoa consumption actually reduces UV sensitivity in the skin. These catechins are also responsible for improved blood flow, which is so important for healthy skin.

 

Flavonoids are also a little understood nutrient in cocoa with substantial health benefits to the skin. Recent studies show that a diet rich in flavonoids decreases sensitivity of human skin to UV light and helps maintain skin health by improving skin structure and function.

 

Recent scientific studies have suggested chocolate boosts the serotonin in the brain that produces a calming effect and stability. Stress has been identified as a cause of acne. If chocolate stimulates the serotonin and calms the nerves, then chocolate could ironically be found to assist in acne restraint.

 

As in all things, moderation is the key. Eating large quantities of chocolate is undesirable since it is a rich source of calories that can lead to obesity and a host of diseases. Stick to small but regular amounts of dark chocolate if you want healthy skin.

 

Still, this shouldn’t stop you from harnessing the nutrients in chocolate in helping you to get clear glowing skin. Don’t you know you can create your own face mask using chocolate as one of the base components?

 

The chocolate facial mask has many advantages. Chocolate happens to be a powerful antioxidant. It helps free the skin of radicals that cause wrinkles on the surface. The honey used in the mix holds it all together. Not only does it taste great, but it softens your skin!  It’s not difficult to make this kind of mask.

 

My favourite chocolate facial mask is one which combines with strawberry which makes a more portent facial mask. Known by the Native Americans as “Heart-Seed Berries”, strawberries have been around for thousands of years. This delicious “fruit” has a lot of history, and with that long history comes many interesting facts that you may not have known about.

 

Believe it or not, strawberry can work wonders in the beauty department. Rubbing crushed strawberries on teeth has been said to whiten the teeth. Using it as a facial mask may help make the skin look younger and smoother, and applying it to the hair may actually help beautify the condition of the hair.

 

Madame Tallien, an important social figure during the French Revolution, had the luxury of bathing in 22 pounds of fresh strawberry juice daily because she believed that this luscious fruit preserved her beauty.

 

To make a strawberry chocolate facial mask, you need 1 tablespoon organic dark cocoa powder, 1 mashed ripe strawberry, 5 drops of either tea tree oil or lavender oil and 1 teaspoon of manuka honey.

 

You mix everything together to form a paste and apply on your face. Rinse off after 20 minutes. This strawberry chocolate facial mask will leave your skin feeling renewed, refreshed, nourished, firm, smooth, and deeply moisturized as well.

 

You may like to click on this video to watch – How to make your own chocolate facial mask

 

For more ideas on safe, cost-effective and natural skin care, simply click on DIY Beauty Skin Recipes

 

Enhanced by Zemanta