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These 5 Healthy Fats Will Help You Lose Weight

These 5 Healthy Fats Will Help You Lose Weight

If you are afraid of fats, then you are not alone. The truth is your body needs fats. Healthy fats enable you to shed off excess weight and lower bad cholesterol. They also make your hair and nails look better.


This article explains why you should take advantage of healthy fats. The 5 healthy fats listed will make you thinner and boost your mood. They are rich in plant protein and they have been tested and trusted over time by nutritionists and medical experts.


healthy fats

Avocados have so many nutritional benefits- they are one of the healthiest fruits on the planet. Avocados are highly rich in monounsaturated fats. They boost immunity, prevent free radical damage, and are rich with vitamin E.  Avocados act as an anti-aging supplement, they enhance the beauty of your skin and protect it against from discolorations and sunburn.

Medical experts say that avocados are rich in healthy protein more than any other fruit. In pregnant women, avocado helps reduce birth defects.


healthy fats

Coconut is rich in saturated fats. Scientific research shows that it battles all kinds of bacteria disease, boosts energy, and improves cholesterol scores. A recent study published in Lipids noted that adding coconut oil to your meal has the capacity to reduce abdominal fat. Browsing through the internet, you will find out that there are huge benefits of taking coconut oil.

You can rub coconut oil on your hair, and skin, because it is saturated with medium-chain fatty acids, and it will make your hair velvety smooth and soft with a glittering look. Fatty acids will enhance your memory function and brain.  Natural saturated fats in coconut oil improve the heart rate and increase the levels of good cholesterol. Coconut oil helps in reducing arthritis. It is an effective anti-inflammatory food.


healthy fats

Omega-3 fatty acids are essential for your overall health due to their beneficial compounds such as alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

EPA and DHA are most preferred sources and mostly found in seafood like sardines and salmon. ALA is found in few plant foods like certain seeds, nuts, grass-fed beef, and veggies like watercress, spinach, kale, Brussels sprouts, etc.

Whole eggs

healthy fats

When we say you should eat whole eggs, we are talking about the yolks & whites, not the shells J If you are still among those people asking whether they should eat the yolk, the answer is ‘Yes’. The white contains protein, while the yolk contains cholesterol and fats. The yolks are rich in monounsaturated fats.

A recent study at the University of Connecticut says that egg yolks will assist in reducing your bad cholesterol level. They are a great source of choline nutrient, which is also available in other foods like seafood, collard greens, and lean meats.

Eating egg yolks will wage a war against the genetic mechanism that makes your body store fat in your liver. The World Health Organization found out that eating one egg per day will make you healthy, feel better, and perform better. Protagonists of ketogenic dieting are happily championing this cause.


healthy fats

Cheese is an excellent source of vitamins, protein, calcium, fatty acids, and minerals. It helps slow down the absorption of carbohydrates and sugar, thereby leading to improved brain function and high energy levels. It lowers your risk of diabetes.

According to a recent study published in the American Journal of Clinical Nutrition, those who consume high-fat-dairy products are at a lower risk of getting diabetes. The research also pointed out that, although the vitamin D, protein, and calcium in cheese are good for your health, the healthy fats in it have protective effects as well.


In this article, we have reflected on 5 healthy fats that will make you thin – avocados, coconut, omega-3s, whole eggs, and cheese.


We gladly recommend them to you, anytime, any day because they are extremely rich with good cholesterol and monounsaturated fats that lower the LDL cholesterol. Besides the above mentioned ones, there are other foods rich in good fats: nuts, seeds, peanut oil, olive oil, canola oil, and avocados.

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Crispy Cheese and Bacon Rolls

Crispy Cheese and Bacon Rolls

In Western countries, bread is the mother of all food. There’s no doubt it’s a staple and occupies a major position in most people’s daily diet.

Bread comes in such a wide array of shapes, from loaves to wraps, and also varies by what goes into it to the production process. You can make all kinds of bread from the simplest of ingredients.


You can start with a basic sandwich loaf, and from there develop ways to use the bread in other recipes and new creations. It’s a versatile thing, bread. It can be used as a pie crust, it can be stuffed, or crumbled for coating. The list goes on and on.

The toast or sandwich loaf is the most common variety of bread, and the most widely used in cooking.

A square, flat-topped bread is formed by putting a lid on the tin. A rounded, high topped loaf is formed when you leave the lid off the tin. A basic white bread dough can be modified to make whole wheat bread, whole grain bread, and so on.

The humble white loaf is seemingly boring, but it’s the basis of many other delicious recipes. Sandwiches are not the only thing you can make with a loaf of bread!

Today’s chewy cheese and bacon bread rolls are made from a humble white loaf.

Crispy Cheese and Bacon Rolls

How to make chewy cheese and bacon bread rolls

The slices are easy to roll up once the crusts have been removed. Roll up the slices to enclose the bacon and cheese, coat in breadcrumbs, and pan-fried until crisp.

Crispy on the outside, soft and salty on the inside, with the melted cheese stretching as you break the rolls open.

Ingredients needed to make the bread for Crispy Bacon and Cheese Rolls:

1 lb high-gluten bread flour

1/4 teaspoon salt

2 tablespoons sugar

1 tablespoon yeast

1/2 cup butter, softened

1 cup milk

Ingredients for the Rolls:

2 slices of bread

2 rashers bacon

1 egg

Shredded mozzarella cheese


Step 1

Crispy Cheese and Bacon Rolls

Take a small bowl and pour the yeast powder into about 1/2 cup of the milk. Stir and allow to sit while you prepare the flour.

Step 2

Pour the bread flour into the mixing tub.

Step 3

Add the salt and white sugar, and stir with your hands.

Step 4

Crispy Cheese and Bacon Rolls

Pour the yeast and milk mixture into the flour mixture.

Step 5

Put the mixing bowl into the base and mix on low speed, setting 1, until combined.

Step 6

Crispy Cheese and Bacon Rolls

Add the softened butter.

Step 7

Continue to mix on low speed until the butter has melted into the dough. Set the mixer to 2 and mix for 15-20 minutes until the dough is sticky and elastic.

Step 8

Crispy Cheese and Bacon Rolls

Take the dough out of the mixer and turn out onto a floured work bench. Knead the dough lightly with your hands into a smooth ball and put it back into the mixing bowl. Cover with plastic wrap and set the bowl in a pan of warm water to prove inside a cold oven for one hour.

Step 9

The dough should be twice its original size. To test if it is ready, drop a little flour into the dough; it should sink and not rebound quickly.

Step 10

Put the dough onto your floured workbench and divide into three equal parts. Leave to rest for 15 minutes.

Step 11

Crispy Cheese and Bacon Rolls

Take one piece of the dough, and with a rolling pin, roll it out from the center to the sides. Turn it over and roll again into an oval shape.

Step 12

Starting at the top, begin rolling the dough into a cylinder.

Step 13

Crispy Cheese and Bacon Rolls

Place all three dough cylinders side by side into the greased bread tin. Leave a space between them as they will rise and join together.

Step 14

Put the greased lid in the bread tin and place the tin into a pan of warm water. Put it in a cold oven to prove for another hour.

Step 15

After the second proving is complete, cook the bread at 375 degrees F for 30 minutes.

Step 16

Crispy Cheese and Bacon Rolls

Take the bread out of the oven and turn out immediately onto a wire cooling rack. Do not leave it in the tin to cool slightly like you would with a cake, or the crust will be soft.

You should be able to break the loaf apart at the joins made by the dough ‘cylinders’.

Step 17

Slice the bread once it has completely cooled.

Step 18

Using a bread knife, cut the crusts from the slice of bread.

Step 19

Crispy Cheese and Bacon Rolls

Using a rolling pin, flatten the bread.

Step 20

Cut the bacon to fit and place on the bread so that it does not hang over the edges.

Step 21

Crispy Cheese and Bacon Rolls

Sprinkle some cheese across the middle of the bacon, taking up about a third of the area.

Step 22

Roll up the bread and squeeze it in your fist, so the bread, bacon, and cheese are pressed together tightly.

Step 23

In a small bowl, beat the egg well until the white and yolk are combined evenly.

Step 24

Pour out some breadcrumbs onto a plate.

Step 25

Crispy Cheese and Bacon Rolls

Dip the bread rolls into the egg so that it is evenly covered with egg.

Step 26

Roll the egg-coated bread roll in the breadcrumbs to coat evenly.

Step 27

Crispy Cheese and Bacon Rolls

Heat the oil in a small saucepan, and place the roll seam side down into the pan. Deep fry the roll, using chopsticks to gently flip it around until golden all over. Place it on kitchen paper to absorb the excess oil.

Cooking Tips

  1. The oil temperature should not be too high, or the bread’s surface roll will overcook.
  2. If you do not have mozzarella cheese, you can use cheddar cheese instead, though the effect will not be quite as good.



Who would have thought the humble slice of white bread could make something so scrumptious as these melt-in-your-mouth Crispy Cheese and Bacon Rolls?





9 Foods to Get Stronger and Build Muscle Mass

9 Foods to Get Stronger and Build Muscle Mass

People should avoid getting distracted by the propaganda of protein powder. This is because there are many muscle-building nutrients that can be obtained through the inclusion of the right foods in a diet. There are numerous routines that can be used for building muscle and gaining strength regardless of whether it is for a confidence boost or weight loss. However, that is not the only route that one can take because there are countless great foods that can be used to achieve the same effect.


The following 9 foods are ideal for building muscle and to get stronger:



Eggs are versatile and complete foods that provide bodybuilders with a healthy diet. Eggs have about 6g of very high-quality protein. In addition, eggs contain various vitamins, i.e. B12, folic acid, riboflavin, K, E and A. Eggs also have 8 important amino acids that are required for muscle recovery and building. 1 whole medium-sized egg has about 6g of protein. Eggs contain 9 essential amino acids, vitamin D, the right kind of fat and high-quality protein.

Milk (organic)

Milk, as well as other protein sources, assist in replacing broken down muscle following strength-training workout sessions. In addition, milk helps people to get stronger. Milk is an ideal recovery drink following workout sessions. Milk (organic) has a good carbohydrate-to-protein ratio and this is what enables it to build muscle and replenish energy.


Spinach contains nitrates that strengthen muscles. Nitrates assist in toning muscle by acting on 2 proteins that affect calcium regulation in the human body. The rise in the level of the two proteins directly translates to an increase in calcium release into the body and this promotes muscle contraction. Spinach has its own kind of plant-based steroids referred to as phytoecdysteroids. These compounds have been known to enhance muscle tissue growth by up to 20%. In addition, the consumption of spinach enhances mitochondrial efficiency. This has the effect of increasing the production of some energy-rich substances in the muscle tissue and decreasing oxygen consumption. The end result is that consumers benefit from muscle gains as well as improved overall health.

Healthy food

Wheat germ

Wheat germ is a small portion of wheat responsible for germination as well as the growth of wheatgrass. It contains several nutrients and these are inclusive of protein. Wheat germ has approximately 33g of protein in every cup. Wheat germ just like eggs of meat is an incomplete protein but one of very high quality. It contains branched-chain amino acids called glutamine and arginine that significantly help with muscle repair and growth. It is advisable to combine whey protein with wheat germ to enhance energy during workouts and improve muscle-building results.

Brown rice

The content of carbohydrates in brown and white rice is similar but the human body tends to metabolize brown rice at a much slower rate. The slow rate of metabolism is what allows brown rice to provide consumers with sustained energy through workout sessions. Brown rice is composed of complex carbohydrates that are macronutrients for building muscle. It has significant amounts of digestive fiber and proteins, as well as negligible fats.

Skinless chicken

Skinless chicken and boneless chicken is an ideal source of protein that provides the body with energy to get stronger and helps in building muscle. 100g of skinless chicken contains about 23g of protein that constitutes 90% of all calories. It has 11% fat and no carbs. This helps in building muscle mass and maintaining it. Chicken skin mainly contains fat and this adds unnecessary calories and fat to the diet that does not help in building muscle. Skinless chicken is important for weight maintenance, bone health as well as muscle maintenance and repair.


Cottage cheese

It is very rich in protein and is therefore ideal for muscle building as well as maintenance. Furthermore, cottage cheese has vitamin B12 and calcium. Cottage cheese is low in calories and fat. 100 grams of cottage cheese has 12g of protein. This type of cheese is rich in casein protein that is considered to be the slowest-digesting protein that is ideal for muscle maintenance. Cottage cheese is a good choice for individuals who are forced t go for long periods without consuming food.

Whey protein

Whey can be described as a form of protein powder that is available in health food stores. It is a by-product of the cheese making process. Whey that remains after separation of the cheese ingredients is taken through a purification process before being dried to powder form. Whey protein is quickly digested and is generally well tolerated by the digestive system.

Whey protein promotes muscle strength and muscle mass. It is a complete protein powder thus contains all amino acids (protein building blocks). Leucine is a major amino acid that plays an important role in promoting muscle growth and building. This is why athletes, as well as bodybuilders, use whey protein.

Tuna and other types of oily fish

Fish are rich in omega-3 fatty acids, low in fat, and high in protein. Bodybuilders, as well as those seeking to add muscle mass, include tuna to their diet. It is a protein that is both convenient and inexpensive. However, its consumption has to be supplemented with strength building exercises to be effective. A 3-ounce serving of tuna contains 73 calories, 0.8g of fat and 16.5g of protein. Tuna provides consumers with heart-healthy unsaturated fats such as omega-3 fats that are vital for muscle building. Tuna and other fish are good for weight loss as well as the proper functioning of body processes like metabolism.


The 9 foods outlined above are very effective and should be used by anyone who wants to build muscle.


It is not a secret that many women and men are interested in getting stronger and building muscle in order to get a toned and chiselled physique. While essential fatty acids and quality proteins are important for gaining strength and building muscle, it is advisable for food intake to be divided into small portions that are consumed throughout the day. This assists in facilitating proper digestion as well as assimilation of each meal’s macronutrients. If you want to develop muscles, these are the types of foods that you need to eat.



Boosting Serotonin Level with Food – The Myth and Fact

Boosting Serotonin Level with Food – The Myth and Fact

Serotonin is a chemical neurotransmitter that heralds the occurrence of a stable mood. In order words, it a chemical messenger known to enhance mood and eliminate the occurrence of depression and mood disorders.

Serotonin also assists one to develop healthy sleeping habits. Many scientific studies have demonstrated that serotonin levels can effect on mood and behavior, and is usually associated with pleasant feeling and can boost longevity.


The supplements that boost serotonin levels do so by boosting your intake of the amino acid tryptophan. Serotonin is produced from tryptophan. Tryptophan, which increases levels of brain serotonin, is an effective antidepressant in mild-to-moderate depression.  It boosts good humor, reduces squabbles and improves mood.

For a more natural method of boosting your level of serotonin, you can do so by incorporating into your diet foods that contain tryptophan. There is continuing research to establish the quantity of tryptophan-containing food that can have an effect on the brain serotonin.

serotonin foods

It has been proven that individuals who are deficient in tryptophan frequently suffer from mood disorders like depression and anxiety.

It has also been confirmed through research that when an individual eats a diet that is low in tryptophan result to a reduction of the level of serotonin in the brain.

Serotonin is frequently known as “happy molecule” due how it can help an individual to maintain a stable mood. However, this idea can be a bit tricky.

Serotonin-enhancement medications used as antidepressants can result in severe side effects. They also are not effective for everyone who takes them.

Again, some foods contain serotonin. However, ironically, eating them does not improve the levels of brain serotonin. However, there are efficient ways to boost the levels of serotonin through food.

serotonin foods

Serotonin-Rich Foods Don’t Raise Serotonin Levels

There is a common idea that high protein food sources like turkey boost the levels of brain tryptophan and serotonin. However, this is not true. Another popular belief is that bananas boost mood because they are made up of serotonin.

However, the serotonin it contains does not traverse across the blood-brain barrier and thus does not affect the levels of the serotonin in the brain. The same is applicable to other food sources mentioned below that naturally contains serotonin.

Some foods that contain serotonin naturally include the following:

  • walnuts
  • hickory nuts
  • pineapple
  • bananas
  • kiwis
  • plums
  • tomatoes

Since these foods do not pass through the brain’s security system that gets rid of foreign substances, they most likely do not enter into the brain or influence mood.

serotonin foods

Serotonin Foods and Tryptophan

A number of foods that are thought to contain serotonin foods actually contain tryptophan. Tryptophan is an antecedent amino acid to serotonin. The majorities of good sources of protein contain tryptophan.

The foods that are mostly rich in tryptophan are:

  • eggs
  • fish
  • all forms of seafood
  • cheese
  • different types of meat
  • all forms of poultry foods
  • seeds
  • nuts
  • soy
  • oats
  • chickpeas
  • bananas
  • beets

Again, incorporating tryptophan-rich food into your diet is not a sure banker that they will reach your brain or be converted into serotonin similar to what eating foods that have high contents of serotonin.

Serotonin-rich foods don’t increase the levels of the blood serotonin, but specific serotonin diet and a number of foods can boost mood and assist in the treatment of health conditions like depression.

serotonin foods

Why Foods Containing Tryptophan Do Not Increase Brain Serotonin

Purified tryptophan boosts brain serotonin while the opposite is the case for foods that contain tryptophan.

The reason is that tryptophan travels to the brain via a transport system that is active to other more abundant neutral amino acids while tryptophan is the smallest amount of amino acid contained in protein.

All these amino acids compete for the same transport system. Therefore, after an individual has eaten protein-rich food the plasma level of the more abundant neutral amino acids stops the increase in plasma tryptophan from boosting the level of brain tryptophan.

serotonin foods

The Diet That Boosts the Levels of Brain Serotonin

To be able to boost the levels of brain serotonin, you should eat food that contains protein mainly for the tryptophan it contains. Tryptophan is a very significant building block for the synthesis of serotonin in the brain.

Nonetheless, as explained above, ironically, protein prevents the production of serotonin.

It was found that diet rich in protein results in a reduction of the levels of tryptophan and serotonin.

More worrisome is that minor quantity of protein taken together with carb foods prevents the synthesis of serotonin.  However, eating too much carbohydrate has been used as self-medication to boost serotonin levels.

Research by Dr. Judith J. Wurtman at MIT found that the reason most people with binge eating disorder eat carb-rich foods is that it boosts their moods by enhancing the levels of their brain serotonin.

The research also found that the solution to the formation of serotonin through food intake is the way the food is eaten and not really the food you eat. Tactically planning the food is what is much more essential.

α-Lactalbumin, a small component of milk, is a single protein that is made up of comparatively more tryptophan than nearly all proteins. Eating a good amount of α-lactalbumin can boost mood and cognitive ability in some situations due to increase in the levels of serotonin.

It is very difficult to increase the amount of tryptophan that contains α-lactalbumin but it is possible to increase the amount of tryptophan in a diet compared to the amount of other amino acids.

serotonin foods

Foods That Naturally Boost Serotonin Levels

There are some foods that boost the levels of serotonin naturally through different means.

These include:


Turmeric is a spice that is made up of curcumin as an active ingredient that easily passes through the blood-brain barrier and boosts the levels of brain serotonin and dopamine. It was found that curcumin supplements are very effective for treating depression like the drug Prozac for depression.

Dark Chocolate

Dark chocolate is another great brain enhancer that boosts the levels of serotonin in the brain and the digestive tract. Amazingly, ninety-five percent of serotonin is found in the gut, rather than in the brain.  A better choice would be to take cacao nibs. They contain mood-enhancement substance like chocolate but don’t contain sugar. They are as well not overly processed.

Green Tea

Green tea is a healthy drink with more than seven hundred bioactive compounds like l-theanine which boosts the levels of serotonin, dopamine, and GABA.


Cold-Water Fish Like Salmon

Individuals with low levels of serotonin regularly have low levels of DHA. This is an omega-3 fatty acid that is a very useful structural building block of the brain. Fishes like salmon with high levels of omega-3 fatty acids can boost the levels of serotonin.

Fermented Foods

Fermented foods such as yogurt, kefir and unpasteurized sauerkraut are made up of psychobiotics that regulate the levels of good and bad bacteria in the intestines.

A surplus amount of bad bacteria produces toxic byproducts known as lipopolysaccharides which have several negative effects on the brain including reducing the levels serotonin and resulting to depression.



Healthy Smoothie Recipes That Will Help You Lose Weight

Healthy Smoothie Recipes That Will Help You Lose Weight

If you’re after a healthy, lasting weight loss, smoothies can surely be a delicious part of your plan, but only when done right! Incorporating a nutrient-dense smoothie into your diet can prevent hunger pangs and help you feel satiated for longer periods of time with their muscle-building protein and fiber.


Before we get into healthy smoothie recipes, keep in mind that a perfect recipe won’t magically make you lose excess pounds. To lose weight effectively, you will have to address other important factors: such as stress, sleep, hormones, and other health problems.

Whether you want some smoothie inspiration or you are looking for aid on your weight loss plan, here are some of the best healthy smoothie recipes that will help you lose weight.

1. Coconut Mango Smoothie with Chia Seeds

Another delicious way to start your day right is by having this smoothie. Mango and coconut are both yummy, and Chia seeds give nutrition boost and extra protein.


  • 2 tablespoons Chia seeds
  • ½ cup chopped frozen organic mango
  • ½ teaspoon vanilla extract
  • ½ teaspoon flaked coconut (optional)
  • 1 cup coconut milk

Soak chia seeds in the fridge overnight. Shake the container a couple of times before going to bed and in the morning to help the seeds expand. Blend all ingredients.


2. Avocado Detox Smoothie

Avocado is among the top super foods as it is packed with healthy nutrients, including potassium, folate, and vitamins B, C, K, and more! Studies have shown that avocados can strengthen bones, promote eye health, help relieve joint pain, improve cardiovascular health and aid weight loss.


  • 2 cups kale or spinach, chopped or stemmed
  • 1 ½ cups apple juice
  • 1 apple, unpeeled and chopped
  • ½ avocado, chopped

Combine all ingredients in a blender. Puree for 1 minute until you get a smooth consistency.

3. Banana, Berries and Apple Smoothie

Banana, apple, raspberries, strawberries and blueberries are all high in antioxidants and vitamin C, making this recipe a nutritional powerhouse! It will also boost your metabolism and aid weight maintenance and weight loss.

You can prepare this for snack or breakfast to start your day healthy. If you prefer to make it greener, you can also add ½ cup of spinach for additional health benefits.


  • 1 banana
  • 1 cup almond milk
  • 1 apple, cored and sliced
  • ½ cup blueberries
  • ½ cup raspberries
  • ½ cup strawberries
  • ½ cup spinach (optional)

For best results, cut and freeze 1 banana for four hours or overnight. Freeze all your berries to make a colder and thicker shake.

4. Tropical Greens Delight

In this recipe, you will need pineapple, cayenne pepper, mango, lime juice and green leafy vegetables. This makes this smoothie rich in nutrients that can help you achieve your desired weight.

Peppers contain capsaicin that acts as a metabolism stimulant. Also, those greens provide phytochemicals, minerals, and vitamins. Pineapple also has a diuretic effect and helps the body flush out retained water.


  • 1 ½ unsweetened coconut water
  • 1 cup pineapple chunks, frozen
  • 1 cup leafy vegetables (kale, spinach, etc.)
  • 1 cup mango chunks, frozen
  • ¼ cup lime juice
  • ¼ tsp. cayenne pepper (optional)

This recipe gives two servings. Blend all ingredients and enjoy.

5. Pumpkin Smoothie

Pumpkin gets its bright orange color from the antioxidant beta-carotene, which helps in slowing down the process of aging. Also, pumpkin is packed with vitamin C. Only a cup of cooked pumpkin provides 3 grams of fiber. This will make you feel full for a long time.


  • 1 cup pumpkin puree, fresh or canned
  • 1 cup unsweetened vanilla almond milk
  • Dash of pumpkin pie spice or cinnamon
  • ½ frozen banana
  • Handful of ice cubes

Frozen banana adds sweetness and creaminess even without sugar. Blend all ingredients and enjoy this healthy smoothie.


6. Banana Oatmeal Smoothie

This recipe is really delightful and healthy. The soluble fiber from banana and oats helps improve heart health while the lean protein from yogurt and milk gives a lot of energy.


  • 1 banana, cut into thirds
  • 1 teaspoon honey
  • ½ cup plain low-fat yogurt
  • ½ cup almond milk
  • ½ cup rolled oats
  • ¼ teaspoon ground cinnamon

You can also add pineapples, strawberries or peaches for additional flavor and health benefits!

7. Orange Smoothie

Oranges are packed with nutrients and low in calories. This fruit lowers our risk of developing various diseases while promoting clear, healthy skin. One orange contains more than 60 flavonoids and 170 different phytochemicals, many of which have powerful antioxidant effects and anti-inflammatory properties.


  • 1 orange, peeled
  • 1 teaspoon honey
  • 1 teaspoon vanilla extract
  • ¼ cup Greek yogurt
  • ¼ cup almond milk
  • ½ cup ice

Blend all the ingredients to have a nutritious breakfast or snack.

8. Spirulina Smoothie

Spirulina helps in the detoxification process of the body. The protein content in spirulina is easily absorbed and digested, making it easier for building muscle mass and helps the body burn more fat and calories throughout the day.


  • 1 teaspoon spirulina
  • 1 banana
  • ½ cup almond milk
  • ½ coconut water
  • 1 scoop vanilla protein powder (optional)

Blend all ingredients and serve. You can purchase spirulina in powdered form readily available at many health food stores.

9. Chia Seeds and Pineapple Smoothie

The chia seeds in this smoothie make it very nutritious. It boosts the fiber, antioxidants, protein, calcium, and omega-3s in your diet. Eating more fiber is one of the best ways to lose weight and incorporating chia seeds in your meals can contribute to weight loss.


  • 1 tablespoon Chia seeds
  • 1 cup pineapple chunks, frozen
  • 1 cup coconut milk
  • ½ cup Greek yogurt
  • 1 teaspoon flaked coconut
  • 1 lime wedge (optional)
  • 1 teaspoon coconut oil (optional)

This refreshing blend is a great way to start your day.


10. Kale Smoothie for Detox

Kale does not always taste great as it can be too strong for some. The best way to enjoy this superfood is by combining it with the right ingredients.


  • 1 cup Kale, chopped
  • 1 cup strawberries, pineapple or apple
  • 1 banana
  • 1 cup plain yogurt
  • 1 cup ice

Make sure that you remove the stems before blending to eliminate the bitter flavor.



These recipes can help you lose weight without sacrificing flavor. Integrating smoothies into your diet can provide numerous health benefits. A nutrient-dense smoothie keeps hunger levels in check and aid weight loss thanks to their protein and fiber. You can also try experimenting with different ingredients until you get the ones you really enjoy and will drink regularly.

Three Quicker Ways To Cook Chicken Breasts

Three Quicker Ways To Cook Chicken Breasts

Chicken breasts are a scrumptious delight, which I’d have every single day if given a chance. No matter how many times I eat chicken breasts, I still crave for more. But I’m well aware of the fact that preparing a recipe with chicken breasts is not easy, especially when someone has no previous experience. The shape and the thickness of chicken breasts create quite a lot of problems for newbie cooks.


But there is no need to worry because I am going to discuss three quick ways to cook chicken breasts. You can consider these tricks that nobody would tell you. Cooking tricks come from vast experience, so I encourage you to keep cooking and keep exploring new things.

The biggest problem with cooking chicken breasts is that when you try to properly cook the thicker end of a chicken breast, you end up overcooking the thinner side. As a result, the thinner side is tough and dry and of course, it doesn’t taste great. Chicken breasts that are sold these days are quite large, so be prepared to spend a significant amount of time before you finally get the desired dish. Or, follow these three ways to cook chicken breasts faster.

The time needed for cooking meat is always longer than cooking vegetables, but if you can get some tips from a reliable source (I’m talking about myself), then you can cook chicken breasts properly in a short amount of time. Without any further ado, let’s discuss those three ways.

chicken breast

  1. Take the bone off

While you might like eating chicken with the bone on because of the juices, it is a fact that boned chicken takes longer to cook than boneless chicken? Well, now that you know, take the bone off the chicken the next time you want to prepare a chicken recipe. If you have bought boned chicken breasts from the supermarket, then you need to cut the breasts off the bone with Chicago cutlery knife prior to cooking as it will save a lot of your precious time.

You can keep the chicken skin intact if you want, as it will keep the chicken breast moist and will also store enough juices for you. If you want to use the chicken bones, consider making a chicken stock. Until then, you can store the bones in the freezer.

  1. Make sure that the chicken is evenly thick

Chicken breasts can never be evenly thick, as there is always one side thicker than the other. You must be thinking “What’s with the thickness?” Well, the thicker side is going to take a lot more time to cook than the other side. But, the worst thing is that you might be able to cook the thicker side properly but in the process, the thinner side will definitely be overcooked. As a result, half of your chicken breast ends up dry and tough. So, in order to avoid such a situation, there are two options for you.

One, you can pound the thicker side of the chicken breast to bring it to the same thickness as that of the other side. You can use a pan, jar, empty bottle, or rolling pin. Second, you can cut open the chicken breast in half (width-wise).

chicken breast

  1. Cover the pan while the chicken cooking

Putting a lid over the pan or wok will ensure faster cooking of the chicken breasts. I like cooking chicken in a red copper frying pan because I think it makes the meat a whole lot juicier and aromatic. If you don’t have a red copper pan, a stainless steel or aluminum frying pan will do the job just fine. Make sure to cover the pan while cooking, even when the outside of the chicken has become brown.


Keep the chicken breasts in the pan with the lid on. This is going to create an oven-like environment, which will ensure the chicken is cooked evenly from all sides. If you somehow missed taking the bone off the chicken or want to cook boned chicken, you can save a lot of time and energy by cooking the chicken in a pan with the lid on.


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