Alluring Vitality Dojo

11/15/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#11 - Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

11/14/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#10 - Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

11/13/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#9 - Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

11/12/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#8 - Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

11/11/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#7 - Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

11/10/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#6 - Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

11/09/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#5 - Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

11/09/2020

We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)!

We’ve rounded up the 10 best and most powerful exercises to do every single day. Do this for 30 days straight or twice a week to see and feel a difference.

11/09/2020

🍅🍗Chicken Parm Stuffed Peppers🍅🍗

INGREDIENTS
✅ 3 c. shredded mozzarella, divided
✅1/2 c. freshly grated Parmesan, plus more for serving
✅3 cloves garlic, minced
✅1 1/2 c. marinara
✅1 tbsp. freshly chopped parsley, plus more for garnish
✅Pinch of crushed red pepper flakes
✅Kosher salt
✅Freshly ground black pepper
✅12 oz. fresh or frozen breaded chicken, cooked according to package instructions and diced
✅4 bell peppers, halved and seeds removed
✅1/2 c. Swanson Chicken Broth
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COOKING INSTRUCTIONS
1. Preheat oven to 400º. In a large bowl, combine 2 cups mozzarella, Parmesan, garlic, marinara, parsley, and red pepper flakes and season with salt and pepper. Stir until combined, then gently fold in chicken.
2. Spoon mixture into halved bell peppers and sprinkle with remaining 1 cup mozzarella.
3. Pour chicken broth into baking dish (to help the peppers steam) and cover with foil.
4. Bake until peppers are tender, 55 minutes to 1 hour. Uncover and broil 2 minutes.
5. Garnish with parsley and more Parmesan before serving.

Source: Delish

11/08/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#4 - Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

11/08/2020

🍝🍅 Roasted Tomato And Anchovy Oreganata Pasta 🍅🍝

INGREDIENTS
✅ 4 cups cherry tomatoes, divided
✅ 9 tablespoons extra-virgin olive oil, divided
✅ Kosher salt
✅ 1/4 cup unseasoned dry breadcrumbs
✅ 1 tablespoon finely chopped fresh parsley
✅ 1/2 teaspoon finely chopped fresh thyme
✅ Large pinch dried oregano
✅ Freshly ground black pepper
✅ 16 anchovy fillets packed in oil, drained
✅ 12 ounces spaghetti
✅ 2 garlic cloves, finely chopped
✅ Small handful fresh basil leaves, roughly torn
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COOKING INSTRUCTIONS
1. Preheat oven to 200 and place 2 cups tomatoes on a foil-lined baking sheet. Drizzle 1 tablespoon of oil on top and sprinkle with a large pinch of salt. Roast for 3-4 hours and set aside.
2. Increase oven temperature to 400°. Put a fresh set of foil on the baking sheet. Place breadcrumbs and herbs in a small bowl and season with salt and pepper and stir another tablespoon of oil into the crumbs.
3. Lay the anchovies in a single layer on the foil-lined sheet. Evenly pack breadcrumb mixture over the anchovies and drizzle with another tablespoon of oil. Bake until golden brown, about 5-7 minutes.
4. Cook spaghetti according to package directions, saving one cup of water out of the pot before you drain it.
5. While the pasta is cooking, put the remaining 2 cups of tomatoes in a large bowl and break them up with your hands (now is a good time to be wearing an apron – this is splattery work!
6. Heat 4 tablespoons of oil in a large skillet over medium-high heat. Add garlic and stir for 30 seconds. Add crushed tomatoes and a pinch of salt and cook until they are slightly thickened, about 6-7 minutes. Add roasted tomatoes.
7. Add drained spaghetti to skillet and toss to coat. Add just enough pasta water to make a light sauce. Remove from heat, stir in basil and drizzle with the rest of the oil. Divide the pasta among warmed plates and sprinkle the oreganata mixture on top.

Source: framedcooks

11/08/2020

🍹🍊Citrus-Pineapple Smoothie Bowl🍍🍒

INGREDIENTS
✅ ¾ cup fat-free Greek yogurt, divided
✅ ½ cup frozen pineapple chunks
✅ 1 tsp vanilla extract
✅ 1 navel orange, segmented, divided
✅ ½ ruby red grapefruit, segmented, divided
✅ 2 Tbsp raw cashews, coarsely chopped
✅ 2 Tbsp unsweetened shredded coconut
✅ 2 tsp chia seeds
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INSTRUCTIONS
1. Blend ½ cup yogurt, pineapple, vanilla, half the orange segments and half the grapefruit segments in a blender smooth. Divide between 2 bowls. Top each serving with 2 Tbsp yogurt, 1 Tbsp cashews, 1 Tbsp coconut and 1 tsp chia seeds. Garnish evenly with remaining orange and grapefruit segments. Serve immediately.

Source: parade.com

11/08/2020

Hear and connect.

11/08/2020

How much water should you drink a day? You probably know that it's important to drink plenty of fluids when the temperatures soar outside. But staying hydrated is a daily necessity, no matter what the thermometer says. Unfortunately, many of us aren't getting enough to drink, especially older adults. "Older people don't sense thirst as much as they did when they were younger. And that could be a problem if they're on a medication that may cause fluid loss, such as a diuretic," says Dr. Julian Seifter, a kidney specialist and associate professor of medicine at Harvard Medical School.

How much water should you drink a day? You probably know that it's important to drink plenty of fluids when the temperatures soar outside. But staying hydrated is a daily necessity, no matter what the thermometer says. Unfortunately, many of us aren'...

11/08/2020

🍝 🧀 HEALTHY BAKED CHICKEN PARMESAN 🍗🍝

INGREDIENTS
✅ 4 small-medium boneless skinless chicken breasts (if you only have large, you can cut 2 large breasts in half lengthwise to make four smaller fillets) pounded to even thickness
✅ 1 tablespoon vegetable oil
✅ salt and pepper to taste
✅ 2/3 cup Italian style breadcrumbs (or plain breadcrumbs mixed with 1 teaspoon Italian seasoning)
✅ 1/4 cup grated parmesan cheese
✅ 2 cups marinara sauce
✅ 2 teaspoons minced garlic
✅ 1 teaspoon Italian seasoning
✅ 1/4 cup finely chopped fresh basil, plus more for topping
✅ 4 slices mozzarella cheese
✅ 8 ounces spaghetti noodles, cooked according to package instructions
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COOKING INSTRUCTIONS
1. Preheat oven to 350 degrees and lightly grease a large baking pan.
2. Brush chicken on both sides with oil, then season with salt and pepper on both sides. Stir together breadcrumbs and parmesan cheese in a shallow dish and toss chicken in the breadcrumb mixture to coat on both sides. Arrange chicken on prepared baking dish.
3. Bake chicken for 15-20 minutes until cooked through and no longer pink in the middle. While chicken is cooking, combine marinara sauce, garlic, Italian seasoning, and basil in a medium sauce pan and stir over medium heat until hot throughout.
4. When chicken is cooked through, remove from oven and switch oven to broil. Top each chicken breasts with about 1/2 cup of marinara sauce and one slice of mozzarella cheese. Return to oven for 3-4 minutes until cheese is bubbly and starts to brown (keep a close eye on it so it doesn't burn).
5. Serve over cooked spaghetti noodles and top with cracked black pepper and fresh basil (optional).
6. ** For extra crispy breading, spritz the chicken/breading with cooking spray a couple of times throughout baking or bake it on parchment paper and turn over once halfway through baking.

Source: lecremedelacrumb

11/07/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#3 - Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.

11/07/2020

🍳🥦 CHICKPEAS WITH PEPPERS AND EGGS 🍅🍛

INGREDIENTS
✅ 1 teaspoon cumin seeds
✅ 1 teaspoon mustard seeds
✅ 2 tablespoons olive oil plus 2 tsp., divided
✅ 1 teaspoon turmeric
✅ 1 teaspoon curry powder
✅ ¼ teaspoon smoked paprika
✅ 1 orange bell pepper, diced
✅ 1 Anaheim chile pepper, seeds removed, minced
✅ 1 medium onion, diced
✅ 2 cloves garlic, minced
✅ 1 pint cherry tomatoes, halved
✅ 1 (15 ounce) can low-sodium chickpeas, rinsed
✅ ½ teaspoon salt
✅ 1 cup baby spinach
✅ 2 teaspoons lemon juice
✅ 4 large eggs
✅ 2 tablespoons chopped fresh cilantro (optional)
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COOKING DIRECTIONS
1. Toast cumin seeds and mustard seeds in a large dry skillet over medium heat, shaking occasionally, until the seeds begin to crackle and pop, about 5 minutes. Add 2 Tbsp. olive oil, turmeric, curry powder, and paprika; cook, stirring frequently, for 45 seconds.
2. Add bell pepper, chile pepper, onion, garlic, and tomatoes; cook until the onions are translucent, about 5 minutes.
3. Add chickpeas and salt; stir to combine. Cook until the tomatoes become soft, 5 to 7 minutes. Add spinach and lemon juice; cook, stirring, until the spinach has wilted, about 1 minute. Cover and remove from heat.
4. Heat the remaining 2 tsp. oil in a medium nonstick skillet over medium heat until shimmering. Crack eggs into the pan; cook until the whites are set but the yolks are still runny, 4 to 5 minutes, or until desired doneness.
5. To serve, divide the chickpea mixture among 4 bowls. Top each with an egg; sprinkle with cilantro, if desired.

Source: eatingwell

11/07/2020

🍤🍯Honey Walnut Shrimp🍤🍯

Ingredients
✅ 1 c. water
✅ 1 c. granulated sugar
✅ 1 c. walnuts
✅ 1 lb. shrimp, peeled and deveined
✅ Kosher salt
✅ Freshly ground black pepper
✅ 2 large eggs, beaten
✅ 1 c. cornstarch
✅ Vegetable oil for frying
✅ 1/4 c. mayonnaise
✅ 2 tbsp. honey
✅ 2 tbsp. heavy cream
✅ Cooked white rice, for serving
✅ Thinly sliced green onions, for garnish
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Cooking Instructions
1. In a small saucepan over medium heat, combine water and sugar and bring to a boil. Add walnuts and let boil for 2 minutes. Using a slotted spoon, remove walnuts and let cool on a small baking sheet.
2.Pat shrimp dry with paper towels and season lightly with salt and pepper. Place eggs in a shallow bowl and cornstarch in another shallow bowl. Dip shrimp in eggs, then in cornstarch coating well.
3. In a large skillet over medium heat, heat 1” of oil. Add shrimp in batches and fry until golden, 3 to 4 minutes. Remove with a slotted spoon and place on a paper towel lined plate.
4. In a medium bowl, whisk together mayonnaise, honey, and heavy cream. Toss shrimp in sauce. Serve over rice with candied walnuts and garnish with green onions.

Source: Delish

11/07/2020

Every day can be one where the world becomes a little better place because you shared a healthy attitude with others.

11/07/2020

Fasting is the willing abstinence or reduction from some or all food, drink, or both, for a period of time. Although sometimes viewed as unhealthy, depriving, or reserved for religious reasons, short-term fasting can offer excellent health benefits. As research grows in this area of health, fasting is becoming more widely accepted as a legitimate means of managing weight and preventing disease. At the same time, it is important that fasting is done in proper and healthy ways.

As research grows, intermittent fasting is becoming more accepted for managing weight and preventing disease -- when done in healthy ways.

11/07/2020

🥣🍌Banana & Cinnamon Porridge🍌🧉

INGREDIENTS
Basic Porridge :
✅ 160 g rolled oats
✅ 600 ml milk or organic soya milk

Banana & Cinnamon Topping
✅ 2 ripe bananas
✅ 30 g flaked almonds
✅ ½ teaspoon ground cinnamon
✅ 2 tablespoons poppy seeds
✅ maple syrup or runny honey
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COOKING DIRECTIONS
1. For the basic porridge, place the oats and the milk (or 600ml water) into a large pan over a medium heat, and add a tiny pinch of sea salt.
2. Bring to a steady simmer for 5 to 6 minutes, stirring often to give you a smooth, creamy porridge, and loosening with extra milk, if needed.
3. Serve as is, or while it’s blipping away in the pan, follow the next steps to prepare the banana and cinnamon topping.
4. Peel and slice the bananas at an angle.
5. Toast the almonds in a dry non-stick frying pan over a medium heat for 3 to 4 minutes, or until lightly golden.
6. Stir the cinnamon, poppy seeds and a little maple syrup or honey through the porridge, then divide between bowls.
7. Scatter the bananas and almonds on top, then drizzle with a little extra maple syrup or honey, if you like.

Source: jamieoliver

11/06/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#2 - Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying.

11/06/2020

🍱🥔 Roast Pork Tenderloin 🍖🧄

INGREDIENTS
✅ 1 (2-lb.) boneless pork tenderloin
✅ Kosher salt
✅ Freshly ground black pepper
✅ 2 lb. baby potatoes, quartered
✅ 1/2 c. plus tbsp. extra-virgin olive oil, divided
✅ 1/4 c. maple syrup
✅ 3 cloves garlic, minced
✅ 1 tbsp. whole grain mustard
✅ 2 tsp. freshly chopped rosemary, plus more for garnish
✅ 1/4 tsp. red pepper flakes
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COOKING DIRECTIONS
1. Preheat oven to 400°. Season tenderloin on both sides with salt and pepper. Place potatoes in a 9”-x-13” baking dish and drizzle with 2 tablespoons oil and season with salt and pepper. Place tenderloin on top.
2. In a small bowl, whisk together remaining ½ cup oil, maple syrup, garlic, mustard, rosemary, and red pepper flakes. Season with salt and pepper then brush over tenderloin.
3. Roast for 1 hour or until potatoes are tender and tenderloin is cooked through. Internal temperature should read 145°.
4. Garnish with more rosemary to serve.

Source: Delish

11/06/2020

🥘🧀 EASY CHEESY BREAKFAST CASSEROLE 🧄🧅

INGREDIENTS
✅ 1 pound Italian sausage (I prefer hot, but mild or sweet will also work)
✅ 1 medium white onion, peeled and diced
✅ 3 cloves garlic, minced
✅ 1 red bell pepper, cored and diced (or 1 jar of roasted red peppers, drained and diced)
✅ 6 eggs
✅ 1/3 cup milk
✅ 1 (20 ounce) bag frozen diced hash browns, thawed
✅ 2 cups shredded sharp cheddar cheese
✅ 1/4 teaspoon freshly-ground black pepper
✅ optional topping: thinly sliced green onions
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INSTRUCTIONS
1. Heat oven to 375°F.
2. Add the sausage to a medium saute pan. Cook over medium-high heat until browned, crumbling the sausage with a spoon as it cooks. Remove sausage with a slotted spoon and transfer to a large mixing bowl. Reserve about 1 tablespoon of sausage grease in the saute pan, discarding the rest. Add the onion and red pepper* to the saute pan, and saute for 5 minutes until cooked. Add the garlic and saute for an additional 2 minutes until fragrant. (If using the jarred roasted red peppers, wait to stir them until after the garlic.) Pour the vegetable mixture into the mixing bowl with the sausage. Add the hash browns and 1 1/2 cups cheese to the mixing bowl with the sausage and veggies. Stir to combine.
3. In a separate bowl, whisk together the eggs, milk and black pepper until combined. Then add them to the hashbrown mixture, and stir to combine. Pour the mixture into a 11×7-inch or a 9×9-inch baking dish (a 9×13-inch dish will also work), and top with the remaining 1/2 cup of shredded cheese. Cover with aluminum foil and bake for 30 minutes. Then remove the aluminum foil and bake for an additional 10-15 minutes until the potatoes in the center are cooked through. (I recommend just using a fork to pull out one of the potatoes in the center of the casserole, and test it to see whether it’s tender and cooked through). Remove and let the casserole rest for 5 minutes. Sprinkle with green onions and serve!

Source: gimmesomeoven

11/06/2020

Do you agree with Einstein's point of view?

11/06/2020

The evidence that drinking red wine in particular (or alcohol in general, for that matter) can help you avoid heart disease is pretty weak, says Dr. Kenneth Mukamal, an internist at Harvard-affiliated Beth Israel Deaconess Medical Center. All of the research showing that people who drink moderate amounts of alcohol have lower rates of heart disease is observational. Such studies can’t prove cause and effect, only associations.

The belief that drinking red wine offers some degree of protection from heart disease has persisted for decades, but any evidence in support of this is just observational, without any scientific proof to back it up.

11/06/2020

🍜🥩 SPICY KOREAN BEEF NOODLE SOUP 🧄🍜

INGREDIENTS
✅ 1.7 ounce mung bean noodles sometimes called cellophane or glass noodles
✅ 1 cup cooked short rib meat shredded (from rich beef broth recipe)
✅ 2 tablespoons toasted sesame oil
✅ 1 1/2 - 2 tablespoons Korean red pepper flakes
✅ 1 tablespoon garlic chopped
✅ 4 cups Rich Beef Broth
✅ 1 cup water
✅ 2 cups bok choy chopped
✅ 4 fresh sh*take mushrooms sliced
✅ 2 scallions cut into 2" lengths
✅ extra Korean red pepper flakes for serving
✅ fish sauce or soy sauce for serving
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COOKING DIRECTIONS
1. Soak mung bean noodles in hot water for 20-30 minutes; drain.
2. Heat sesame oil, red pepper flakes and garlic in a small pan until fragrant and garlic is light brown; mix with shredded meat; set aside.
3. Heat beef broth and water in a large saucepan. Add bok choy, mushrooms, and drained, soaked mung bean noodles; cook about 3-4 minutes until noodles are just soft and bok choy is cooked. Add marinated meat and scallions to soup and heat through. Divide among bowls; serve with extra Korean red pepper flakes for spicy food lovers. If beef broth is unsalted, serve with fish sauce or soy sauce on the side for drizzling.

Source: Jeanette's Healthy Living

11/05/2020

🍌11 Evidence-Based Health Benefits of Bananas 🍌
#1 - Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

11/05/2020

🍝🧀SKINNY ALFREDO🥦🍝

*INGREDIENTS*
✅ 12 oz. whole-wheat linguine
✅ 1 tbsp. extra-virgin olive oil
✅ 3 cloves garlic, minced
✅ 2 tbsp. all-purpose flour
✅ 1 c. low-sodium chicken broth
✅ 3/4 c. 1% milk
✅ 1/2 c. freshly grated Parmesan
✅ 2 tbsp. plain Greek yogurt (optional)
✅ Freshly ground black pepper
✅ Pinch crushed red pepper flakes
✅ Freshly chopped parsley, for serving
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COOKING DIRECTIONS
1. In a large pot of salted boiling water, cook linguine according to package directions until al dente. Set aside ½ cup of pasta water, then drain pasta and set aside.
2. In a large skillet over medium heat, heat oil. Add garlic and cook until fragrant, 1 minute. Sprinkle flour over evenly, then stir and cook until mixture is lightly golden.
3. Very gradually add broth in while whisking, 2 tablespoons at a time, waiting for mixture to become completely smooth before adding more broth. Bring mixture to a boil, then gradually stream in milk while whisking. Bring to a simmer and cook until sauce is thickened, 2 to 3 minutes.
4. Remove from heat and add Parmesan and yogurt, if using. Season with salt, pepper, and a pinch of red pepper flakes.
5. Add pasta and a 1/4 cup reserved pasta water to sauce and toss to combine. If sauce is too thick add more pasta water, a tablespoon at a time, until desired consistency.
6. Garnish with parsley before serving.

Source: Delish

11/05/2020

🍗🍲 Green Curry Vinegar Chicken 🥘🧅

INGREDIENTS
✅ 8 shallots, peeled, halved if large
✅ 1 lb. green beans, trimmed
✅ 1 cup drained Peppadew peppers in brine, torn in half
✅ ¼ cup white winne vinegar
✅ 2 Tbsp. extra-virgin olive oil
✅ 1 Tbsp. plus ¼ cup store-bought or homemade Thai green curry paste
✅ 3 lb. chicken thighs and/or drumsticks
✅ 2 tsp. kosher salt
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PREPARATION
1. Place a rack in top third of oven; preheat to 425°F. Place shallots, green beans, and peppers in a shallow 3-qt. baking dish. Drizzle with vinegar, oil, and 1 Tbsp. curry paste. Using your hands, toss to combine.
2. Season chicken on all sides with salt and rub with remaining ¼ cup curry paste. Nestle chicken pieces, skin side up, into shallot mixture in baking dish. Roast, basting chicken with pan juices halfway through, until chicken is cooked through and golden brown on top, 35–40 minutes.

Source: epicurious