7 Amazing Body-Toning Desserts

Just because you’re working on toning up your body, doesn't mean you can’t enjoy deliciously indulgent foods. These super healthy desserts are amazing at building muscle, and all taste fantastic to boot.

Avocado ice lolly

Avocado ice cream

Don’t be put off by the high fat content of avocados – around 70% of that fat content is made up of monounsaturated fats, which help to prevent the breakdown of muscle. A 2014 Swedish study showed that people with higher amounts of unsaturated fat in their diet displayed lower fat levels and more muscle than those who ate primarily saturated fats.

Although it might sound like an alien concept, avocado actually tastes delicious when used to make light and creamy avocado ice lollies. All you need to do is blend avocado up with almond milk, lime juice and a pinch of sugar (or natural sweetener) until smooth, and then throw the mixture into moulds in the freezer. Alternatively, swap the almond milk for cream and put the mixture into an ice cream maker, and you’ve got avocado ice cream.

Quinoa pancakes

While pancakes are a delicious and filling way to round off a meal or start your day, they’re also making you fat without you even realising. the refined carbohydrates often found in pancakes can lead to increased cravings for food throughout the day.

Luckily, these red quinoa pancakes solve that problem, while adding an extra muscle-building boost to this fluffy dessert. Coconut oil and coconut milk are used instead of regular milk and butter, and sugar is taken out of the equation by adding coconut palm sugar. Add red quinoa to the pancake mixture before cooking to give an extra bite and zest to the dish.

Quinoa is a fantastic source of muscle-friendly protein. It’s also unique in that it contains the full range of essential amino acids, which combine to fight off free radicals within the body and improve muscle development.

Pineapple and banana sorbet

If you want to build muscle and you’re planning to start hitting the gym hard, you absolutely have to add pineapple to your diet. Not only is it high in vitamin C to speed up muscle recovery, pineapple also contains bromelain, which helps with protein digestion and reduces muscle inflammation.

You can make a delicious pineapple and banana sorbet by blending pineapple chunks with banana, lime juice and sugar, and then chilling the mixture for three hours before running it through an ice cream maker.

The banana in this tasty sorbet gives you an extra muscle-building bonus. Bananas are great for maintaining optimum glycogen levels, which slows down the break up of protein reserves in your muscle tissue.

Coconut milk milkshakes

Put a healthy, muscle-toning twist on normal milkshakes by creating a delicious coconut milk milkshake. It couldn’t be easier to prepare – if you've got coconut milk, banana, vanilla, honey, ice cubes and a blender then you can’t go wrong.

Coconut milk is all about keeping your muscles in peak condition. Its high level of magnesium helps to reduce post-workout muscle soreness and improve the health of your nervous system. Your joints and bones will become stronger as well, because coconut milk contains phosphorous, which works in tandem with calcium to increase bone strength.

Peanut butter protein balls

A tasty dessert that takes 10 minutes to make, doesn't require any baking, and provides a double hit of protein to build muscle – sound too good to be true? Then you haven’t tried these delicious peanut butter protein balls yet.

It’s just a case of mixing up protein powder, ground nuts, peanut butter and agave nectar (we’d suggest skipping the chocolate chips) into bite-size balls, and then popping them in the fridge.

The protein powder provides the main body-toning power of this dessert, but peanut butter is no slouch either. Each tablespoon of natural peanut butter contains 3.5g of protein, as well as poly- and monounsaturated fats. 

Spinach and blueberry smoothie

Seems there really was some truth behind Popeye’s penchant for spinach. In a study at Rutgers University, researchers identified a type of phytoecdysteroid found in spinach that boosts muscle development by 20 per cent.

You can enjoy spinach in dessert form with this sweet but super healthy spinach and blueberry smoothie. Simply whizz some fresh spinach up in a blender with fresh blueberries, a banana, and the fruit juice of your choice – both apple and pomegranate juice work really well.

As well as covering up the distinct taste of spinach, blueberries are packed full of antioxidants, and contain polyphenols, which reduce inflammation and increase muscle recovery rate.

Cottage cheese fruit salad 

Cottage cheese has long been a favourite snack of gym-addicts, and for good reason. Because it’s so high in protein (a whopping 25g of protein per 200g serving), cottage cheese increases your body’s production of natural growth hormone. This hormone was found to be a major contributor to both muscle gain and fat loss in a 2009 study published in the Journal of Clinical Endocrinology.

With it’s tangy, salty taste, cottage cheese isn’t up everyone’s street, so try sweetening it up by adding it to a fruit salad. Make sure you mix in the cottage cheese well in advance of eating it, as this gives the cheese plenty of time to absorb the sweet flavours of the fruit.https://uk.lifestyle.yahoo.com/7-amazing-body-toning-desserts-080015083.html

H2O Just Got Interesting: 5 New Waters You HAVE To Try

Coconut water has revolutionised the healthy drinks market since its introduction in the mid-2000s, but its time in the sun could be over with the introduction of a range of super-healthy competitors. We’ve rounded up five of the best new healthy waters that are so good for you, you’ll never look at H2O in the same way again.

Watermelon Water

If you can’t stomach the distinctive taste of Coconut Water, look no further than Watermelon Water for a sweeter alternative. As they’re 90% water, watermelons are a great source of hydration, and their juice is also abundant in antioxidants to help battle harmful free radicals in your body.
Made with the pressed juice from a watermelon, Watermelon Water is absolutely packed full of healthy nutrients, including more potassium in a single 250ml bottle than you’ll find in a whole banana.
This high potassium level is great news if you love working out – in a recent study published in the Journal of Agricultural and Food Chemistry, Watermelon Water was found to relieve post-workout muscle soreness and decrease recovery time.
Watermelon Water is also perfect for anyone looking for a quick jump-start in the bedroom. Watermelon is a rich source of citrulline, an amino acid that boosts your libido and improves general cardiovascular and immune functions.

Maple Water

With the introduction of Maple Water, have we seen the end of Coconut Water’s monopoly over the healthy water market? The numbers don’t lie – Maple Water contains half the sugar (5g per 250ml) of Coconut Water and half the calories (20 per 250ml).
Perhaps best of all, it tastes a whole lot better as well. Forget the thick texture and overly sweet flavour of maple syrup. Maple Water is practically the same consistency as regular tap water, and has a barely noticeable subtle sweetness to it.
Tapped straight from maple trees, Maple Water is 100% natural, and contains no less than 46 essential amino acids, vitamins, minerals and prebiotics. It boasts high levels of natural electrolytes, which help to replenish the minerals that your body loses when you sweat. Its combination of calcium, iron and manganese is also great for bone health.

Aloe Vera Juice

Aloe Vera has long been used as a topical treatment for skin irritations – the ancient Egyptians were big fans over 5,000 years ago, referring to it as the ‘plant of immortality’. Recently however, it’s been discovered that the watery gel from inside Aloe Vera has plenty of internal benefits as well.
Aloe Vera Juice is created by separating the watery gel found inside the plant from the pulp that surrounds it. Just like when it’s applied to skin, the juice has an anti-inflammatory effect, which means it helps to sooth internal inflammation issues like IBS. This is down to a phytosterol found in Aloe Vera called ‘beta-sitoserol’, which is also used as a supplement by runners who want to reduce muscle swelling.
Despite its natural healing properties, the strong taste of Aloe Vera Juice isn’t up everyone’s street when drank on its own. To offset this, trying adding a dash of lemon juice.

Birch Tree Juice

Traditionally drunk as a healing tonic in eastern European countries, in recent years the watery sap from inside birch trees has emerged as a new healthy living super-drink called Birch Tree Juice.
Since then, birch tree harvesting has been refined to an exact science to make sure the product is as nutritious as possible. The sap is collected in spring, when mineral and micronutrient levels in the trees are at their highest, meaning you’re left with a drink that ticks pretty much every nutrient box there is.
In 2003, scientists at the University of California investigated the effects of a group of compounds called saponins, which are found in birch trees. They discovered that this group of chemicals lower cholesterol levels by preventing the absorption of ‘bad’ cholesterol in the body.

Willow Water

Willow Water was first discovered in the 1100s by monks in the north west of England. They noticed the healing effects of an underground spring that they found, and promptly declared it to be holy water.
Nearly a millennium later, and science has finally given us an answer as to why this particular type of water is so good for you. As the water runs into the spring, it picks up mineral deposits from ancient willow trees, including a compound called salicin. Salicin is a natural anti-inflammatory found in willow bark, which provides relief for minor aches and pains and boosts the immune system.
Salicin also combines with the high levels of calcium in Willow Water to give your skin a boost, as well as strengthen your bones and teeth.
According to the folks over at Willow, all it takes is six weeks of drinking Willow Water for your skin to be noticeably healthier. If you don’t feel positively glowing and radiant after that month and a half, they’ll give you an extra six weeks’ worth of water completely free.https://uk.lifestyle.yahoo.com/h2o-just-got-interesting-5-new-waters-try-080510917.html

Cooking with herbs and spices: Spanish rice with smoked paprika and venison sausage

 Spanish rice with smoked paprika and venison sausage

Related content photos

• Smoked paprika

Paprika is clay-red spice made from dried peppers. The peppers used may be sweet or hot and are usually air-dried, but smoked paprika uses peppers that have been dried over wood, with oak being the preferred choice. Smoked paprika is popular in Hungarian and Spanish cuisine and adds a deep red colour to dishes. However, the main attraction of smoked paprika is the unique earthy aroma and smoky flavour it adds to dishes. It's powerful stuff, so be sure to add just a little.

Smoked paprika can be used as a garnish and is often sprinkled over hummus just before serving, but the flavour is best when it is gently heated. It's rich in vitamin A, B6 and iron, and is often used as an ingredient in sausages and to add depth to stews. Try it in goulash, add a little to fresh pasta dough, combine with caramelised onions and stir through mashed potatoes, perk up your favourite chilli con carne, or try a smoky tomato paell
I like to combine it with ground cumin, black pepper and coriander for an easy rub for chicken or add a little to the oil I use to coat my roast potatoes, but my favourite way to use smoked paprika it is in Spanish rice. This is a simple dish that has a base of tomatoes, onions and garlic, and other ingredients are added to suit your own tastes.
Despite its name, it's not a dish that's known in Spain and seems to be most popular in the United States. My mum made this dish often throughout my childhood and I think what I like about it, aside from the delicious fresh flavours, is that it never tastes the same twice. The base is always the same, but then you're free to experiment by adding in different herbs, spicing it up with some chilli peppers, stir a variety of cooked vegetables through it, or serve it with prawns or chicken instead of sausage.
This recipe uses venison sausages as I like the strong flavour they bring and think they work well with the earthy paprika. I usually make extra and take some of this to work the next day - the smell of the smoked paprika as you heat your lunch in the staff kitchen will really make your colleagues jealous!
Spanish rice with smoked paprika and venison sausage (serves 4)
Ingredients:
200g of long grain rice
400g tin of chopped tomatoes
2 tablespoons of olive oil
2 onions, peeled and sliced
3 cloves of garlic, minced
1 teaspoon of smoked paprika
¼ teaspoon of salt
¼ teaspoon of black pepper
300g of venison sausages
200g of white mushrooms, sliced
Directions:
1. Cook the rice according to packet instructions. While the rice is cooking, heat the oil in a large pan and add the onions and mushrooms. Sauté over a medium heat for a few minutes.
2. Cut each sausage into 3 or 4 pieces and add to the pan with the onions. Cook for 7-8 minutes or until the sausages are cooked through. Add the garlic, smoked paprika, salt, and pepper and stir for a minute.
3. Add the tomatoes, bring the pot to the boil and simmer for a couple of minutes. Stir in the cooked rice and serve immediately.https://uk.lifestyle.yahoo.com/cooking-herbs-spices-spanish-rice-smoked-paprika-venison-185800263.html

Comfort Eating Doesn't Work Says Science: Is Completely Wrong

Scientists run investigations into whether 'comfort food' such as unhealthy pizza, chocolate and cake really improves mood, and manage to completely miss the point

'Comfort eating does not work' says science, so step away from that tub you're emptying of ice cream and filling with tears.

Instead, it has discovered that most bad moods will get better on their own and food doesn't make a difference.

Er, Science, have you ever even BEEN in a bad mood?Pizza - Not a mood improver, apparently (Food Network)

Experiments deny food's importance

The research worked by putting 100 college students in the US in a bad mood (by the very scientific method of showing them sad clips from films) and then splitting them into groups to see how what they ate, or didn't eat, affected their mood.

And they found that it didn't really matter what they ate or if they ate at all. But as anyone who has emotionally eaten (even if you wouldn't consider yourself an 'emotional eater'), this experiment is, in our scientific opinion, complete rubbish.

Food is hugely important to us emotionally complex humans, and most women particularly will have had bouts where their relationship with it isn't the healthiest.

Whether it's restricting food as something to control in an otherwise rollercoaster life, to bonding with friends over a shared dessert or treating yourself to a take away when you've had a bad day at work, food is an important tool in our psychological make up.

Dr Pam Spurr says that around 70 per cent of women are 'emotional eaters' and that their mood can be a huge part of why healthy eating and dieting fails.

Because emotional eating isn't just having a cake when we're in a grump, it's a way to forget about problems, give yourself an instant mood boost and a fall back to deal with self esteem issues. It's certainly not about having a bar of chocolate after a sad film.Feeling grumpy? You could just wait it out... (REX)

Will any food do?

The research found that eating something seen as 'comfort food' such as pizza or ice cream, did make people feel better. But equally eating something a bit healthier improved mood too. That would suggest that it's more the process of eating that cheers us up.

But then, the students' moods improved with no food as well, suggesting it's really just a case of sitting it out until you feel better.

But if you're feeling down, which are you going to reach for - a carrot or a lovely slice of Victoria sponge?

The researchers have suggested that their findings could help people manage their weight. Perhaps if someone is told a cake won't make them feel better they'll opt for nothing or a healthier option?

But surely most of us who indulge probably already know that cake won't make us feel better in the long run, though that's not going to stop us enjoying it in the moment.

David Levitsky, a professor of nutrition at Cornell University suggested that experts just really don't get it, telling NPR: “We tend to look for a magic solution to our problems.

“The idea we can feel better by simply consuming certain foods is very appealing but in actuality, feeling better has nothing to do with the food itself, and it's a very weak psychological effect."

Weak psychological effect? Has David tried Green & Blacks Chocolate Orange Ice Cream?

Case closed. https://uk.lifestyle.yahoo.com/comfort-eating-doesn-t-work-says-science--is-completely-wrong-113649636.html

Are stevia plant extracts safe?

Stevia-based sweeteners are purified extracts from the leaves of the stevia plant, called steviol glycosides, which is native to Paraguay.

Marketed as a "natural sweetener", manufacturers hope steviol glycosides will appeal to consumers looking for a healthier alternative to sugar.

The plant extract – which is 200 to 300 times sweeter than sugar and is also calorie-free – has been used as a sweetener for many years in Asia and South America.

When used as a table top sweetener, steviol glycosides are often mixed with other artificial sweeteners for texture, and to mask their sometimes bitter aftertaste.

Steviol glycosides are approved for use in sugar-free soft drinks, jams, flavoured milk and other dairy products, cakes, desserts and alcohol, among other things.

When consumed, steviol glycosides are broken down into steviol, which is absorbed by the body. The body does not store steviol glycosides and they are rapidly eliminated in faeces and urine.

Steviol glycosides were approved by the EU in 2010 after the European Food Safety Authority (EFSA) carried out a comprehensive analysis of all the available evidence and concluded they were safe for human consumption.

Extensive research has been done on steviol glycosides, involving both humans and animals. After analysing all the available evidence, the EFSA's reviewing panel concluded that steviol glycosides are not carcinogenic, toxic or pose a risk to pregnancy or children.

Acceptable daily intake: 4mg/kg body weight. http://www.nhs.uk/Livewell/Goodfood/Pages/are-stevia-plant-extracts-safe.aspx

10 health benefits of stopping smoking

Smoking’s bad for your health, but exactly how does quitting make life better? Here are 10 ways your health will improve when you stop smoking.

The quitting timeline

• After 20 minutes your blood pressure and pulse return to normal.
• After 24 hours your lungs start to clear.
• After two days your body is nicotine-free and your sense of taste and smell improve.
• After three days you can breathe more easily, and your energy increases.
• After two to 12 weeks, your circulation improves.
• After three to nine months coughs, wheezing and breathing improves.
• After one year your heart attack risk is half that of a smoker.
• After 10 years your lung cancer risk is half that of a smoker.

Quitting leads to better sex

Stopping smoking improves the body’s bloodflow, so improves sensitivity. Men who stop smoking may get better erections. Women may find that their orgasms improve and they become aroused more easily. It’s also been found that non-smokers are three times more appealling to prospective partners than smokers (one of the advantages, perhaps, of smelling fresh).

Stopping smoking improves fertility

Non-smokers find it easier to get pregnant. Quitting smoking improves the lining of the womb and can make men’s sperm more potent. Becoming a non-smoker increases the possibility of conceiving through IVF and reduces the likelihood of having a miscarriage. Most importantly, it improves the chances of giving birth to a healthy baby.

Stop smoking for younger looking skin

Stopping smoking has been found to slow facial ageing and delay the appearance of wrinkles. The skin of a non-smoker gets more nutrients, including oxygen, and can reverse the sallow, lined complexion that smokers often have.

Ex-smokers have whiter teeth

Giving up tobacco stops teeth becoming stained, and you'll have fresher breath. Ex-smokers are less likely than smokers to get gum disease and lose their teeth prematurely.

Stopping smoking lets you breathe easier

People breathe more easily and cough less when they give up smoking because their lung capacity improves by up to 10% within nine months. In your 20s and 30s, the effect of smoking on your lung capacity may not be noticeable until you go for a run, but lung capacity naturally diminishes with age. In later years, having maximum lung capacity can mean the difference between having an active, healthy old age and wheezing when going for a walk or climbing the stairs.

Quit smoking to live longer

Half of all long-term smokers die early from smoking-related diseases, including heart disease, lung cancer and chronic bronchitis. Men who quit smoking by 30 add 10 years to their life. People who kick the habit at 60 add three years to their life. In other words, it’s never too late to benefit from stopping. Quitting not only adds years to your life, but it also greatly improves the chance of a disease-free, mobile, happier old age.

Ditch the cigarettes and feel less stressed

Scientific studies show that people's stress levels are lower after they stop smoking. Nicotine addiction makes smokers stressed from the ‘withdrawal’ between cigarettes. The pleasant feeling of satisfying that craving is only temporary and is not a real cure for stress. Also, the improved levels of oxygen in the body means that ex-smokers can concentrate better and have increased mental wellbeing.

Quitting smoking improves smell and taste

Kicking the smoking habit gives your senses of smell and taste a boost. The body is recovering from being dulled by the hundreds of toxic chemicals found in cigarettes.

Stop smoking for more energy

Within two to 12 weeks of stopping smoking, your circulation improves. This makes all physical activity, including walking and running, much easier.
Quitting also boosts your immune system, making it easier to fight off colds and flu. The increase in oxygen in the body makes ex-smokers less tired and less likely to have headaches.

Smoke-free homes protect your loved ones

By stopping smoking you'll be protecting the health of your non-smoking friends and family.
Passive smoking increases a non-smoker's risk of lung cancer, heart disease and stroke. Second-hand smoke doubles the risk of children getting chest illnesses, including pneumonia, croup (swollen airways in the lungs) and bronchitis, plus more ear infections, wheezing and asthma. They also have three times the risk of getting lung cancer in later life compared with children who live with non-smokers.http://www.nhs.uk/Livewell/smoking/Pages/Betterlives.aspx

The vegetarian diet

For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else but without meat or fish.

A healthy vegetarian diet contains plenty of fruit and vegetables and starchy foods, some non-dairy sources of protein such as eggs and beans, some dairy products and just a small amount of fatty and sugary foods.

Healthy eating

The eatwell plate shows you the different types of food you need to eat, and in what proportions you need to eat them, to have a balanced and healthy diet.
You do not need to get the balance exactly right at every meal, but try to get it right over longer periods, such as a whole day or week. Choose options low in fat, salt and sugar whenever you can.
As outlined in the eatwell plate, you should eat:

Plenty of fruit and vegetables

Try to eat at least five portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which aids digestion and prevents constipation.

Plenty of potatoes, bread, pasta and other starchy foods

Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties.
You should eat some starchy foods every day as part of a healthy balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.

Some milk and dairy foods

Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified soya, rice and oat drinks, which also contain calcium.
To make healthier choices, go for lower-fat milk and dairy foods.

Some eggs, beans and other non-dairy sources of protein

Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals, and they count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who do not get protein by eating meat, fish or dairy products.
Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.
You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells.

Just a small amount of foods and drink
high in fat and/or sugar

These include spreading fats, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cakes, puddings and fizzy drinks. Only eat a small amount of these foods. Foods in this group mainly provide energy in the form of fats and sugars, but may may only provide a very small amount of other nutrients.

Getting the nutrients you need

It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.
Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.
However, if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

Being vegetarian during pregnancy and beyond

During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily.
If you are bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth.

Getting enough iron

Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron for vegetarians include:

• eggs
• pulses
• dried fruit
• dark-green vegetables such as watercress, broccoli and spring greens
• wholemeal bread
• fortified cereals (with added iron)  

Getting enough vitamin B12

Vitamin B12 is needed for growth, repair and general health. Vitamin B12 is only found naturally in animal products. If you regularly eat dairy products or eggs, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet.
Good sources of vitamin B12 include:

• milk
• cheese
• eggs
• fortified yeast extracts such as Marmite
• fortified breakfast cereals and fortified soya products

Vegetarian sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

 

Sources of omega-3 fatty acids suitable for vegetarians include:

• flaxseed (linseed) oil
• rapeseed oil
• soya oil and soya-based foods, such as tofu
• walnuts
• egg enriched with omega-3

Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish.
However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables a day, by cutting down on food that is high in saturated fat and by watching how much salt you eat.http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianmealguide.aspx