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Walnuts are best for your heart!

Jun 28, 2015 - 0 comments

Penn State. "Whole walnuts and their extracted oil improve cardiovascular disease risk".
Walnuts are best for your heart! Researchers say walnuts are loaded with antioxidants and omega-3 fatty acids that can significantly reduce the risk of heart disease that refers to a number of deadly complications (including heart attack and stroke). The most comprehensive review of clinical trials on nut consumption in relation to cardiovascular disease showed consuming just one ounce of walnuts five or more times a week about a handful every day can slash heart disease risk by nearly 40 percent. And a recent study showed two ounces a day was enough to significantly improve blood flow to and from the heart in just 8 weeks, without causing weight gain.

A recent study that analyzed the health benefits of different parts of the walnut the skin, the “meat” and the oil found most of the heart healthy benefits come from the oil. You can release walnuts’ volatile oils by roasting them in a dry pan over medium heat until fragrant. I use walnut oil on my salads.



Burn Belly Fat with These Healthy Fruits

Jun 28, 2015 - 3 comments

                                         Burn Belly Fat with These Healthy Fruits
Washington State University researchers say by eating certain fruits you can burn belly fat. Researchers put mice on a high-fat diet and gave half of them resveratrol (a compound found in berries, apples, wine and grapes) in amounts that, relative to body size, would be the equivalent of three servings of fruit per day for humans. Because the resveratrol converted the animals’ excess white fat into calorie-burning beige fat, the resveratrol group was 40 percent less likely to become obese than the control group.
The best way to boost your consumption of polyphenol compounds is by directly increasing fruit consumption, as per research author, Min Du. Though all fruits contain the compound, blueberries, strawberries, raspberries, grapes and apples are the best sources.
The study was in animals and not people, the researchers say their discovery could help scientists develop new strategies for the prevention and treatment of obesity in people. Plus, the body can only benefit from the vitamins and nutrients from additional fruit in your diet.

Niacin is important for the conversion of carbohydrates

Jun 28, 2015 - 0 comments

Niacin is important for the conversion of carbohydrates, protein and fat into energy!
Adults need about 16 milligrams a day.

Almonds, Niacin Content: 1 oz, 1 mg
Daily Value: 6%.
Eat them right before you go the gym. Their high in L-arginine that can actually boost your carb and fat burn during your workout.


Navy
Beans, Niacin: 1/2 cup, 1.5 mg
Daily Value: 9%.
They contain resistant starch, a type of fiber that boosts calorie burn by up to 23%. Also a great source of protein a half-cup has 10 grams!

Brown
Rice, Niacin ¾ cup, 2 mg
Daily Value: 13%
It's a slow digesting fiber to keep you full.

Baked
Potato, Niacin: 1 medium, 2.2 mg
Daily Value: 14%

Portobello
Mushrooms, Niacin: ¾ cup, 3 mg
Daily Value: 19%
Portobellos are the most B3-packed veg. you’ll find. I love them and all the fungi.

Peanut
Butter, Niacin: 2 tbsp, 4.2 mg
Daily Value: 26%
Besides meat, it's the best source of niacin.
Be sure to avoid those that contain stuff that are made with sugar, palm oil, or anything you can’t pronounce to reap the spread’s full fat-fighting benefits. Besides boasting belly-slimming monounsaturated fats and metabolism-boosting protein, the spread is rich in genistein, a compound that makes it harder for your body to store fat.

Grass Fed Beef, Niacin: 3 oz, 4.7 mg
Daily Value: 29%
Grass fed  is leaner and has fewer calories than conventional meat, in addition to containing more omega-3 fatty acids, which have been found to ward off metabolism-slowing inflammation and reduce the risk of heart disease.

Pork
Loin, Niacin: 3 oz, 7 mg
Daily Value: 44%
A three ounce serving has a little less fat than a skinless chicken breast and has 24 grams of protein per serving and that’s in addition to its dose of niacin.

Chicken, Niacin: 3 oz, 7.8 mg
Daily Value: 49%
Just under 50 percent of the day’s niacin in a three-ounce serving.

Tuna Packed
in Water,
Niacin Content: 3 oz, 8.6 mg
Daily Value: 54%
Canned tuna is the best source of niacin, and it’s packed with docosahexaenoic acid, a type of omega-3 that stunts the growth of belly fat cell. Canned chunk tuna is considered a “low mercury fish”  enjoy two to three times a week, according to the FDA’s most recent guidelines. I don't trust the FDA! 2x per week is OK for me.



Chocolate Cake with Ganache (Author: Harper)

Jun 27, 2015 - 0 comments

                                                                The Cake    
            
4 eggs,  4 tbsp raw honey, 8 tbsp finely ground almond flour, 2 tbsp cocoa powder, ¼ tsp baking powder,
½ tsp pure vanilla extract.


                                                                 The Filling
    
½ cup full fat coconut milk, ½ cup raw cocoa butter, 1/3 cup raw cocoa powder, 4 tbsp raw honey.

                                                                 The Decoration
                                                
                                                     2 tbsp chopped roasted hazelnuts

                                                                    
                                                                   Instructions  
    
Line an 8 inch spring-form pan with parchment paper and preheat the oven to 350°F (180°C).
In a large bowl beat the eggs with honey and vanilla extract for about 5 minutes or until pale and fluffy. Combine the almond flour, cocoa powder and baking powder, then gently fold into the mixture.
Pour mixture into spring-form pan and bake for 40-50 minutes or until a toothpick comes out clean when inserted. Remove cake and set aside to cool completely.
Remove the cake from the spring-form pan and cut into thirds width-wise with a cake wire cutter or a sharp knife.
To make the filling, place the cocoa butter, coconut milk and honey in a heatproof bowl set over a pot of simmering water. Stir until the cocoa butter is fully melted. Bottom of the bowl should not touch the water. Add the cocoa powder and mix well until all ingredients are well incorporated and smooth.
Let the filling cool for 5 minutes then refrigerate for 30 minutes or until slightly thicken.
To assemble the cake, place the first layer on a cake stand. Spread the ¼ of filing in an even layer. Stack the next layer and spread it with ¼ of filing. Place the last layer on top and spread the rest of the filling around cake.
Refrigerate cake for at least 4 hours or overnight before serving. Just before serving decorate the cake with chopped hazelnuts if using.