Wednesday, July 24, 2019

Will an apple a day keep the doctor away?

 "An apple a day keeps the doctor away." Could the common apple honestly help a person to maintain perfect health?
The first printed mention of this saying can be found in the February 1866 issue of the publication "Notes and Queries." The publication printed the proverb like this: "Eat an apple on going to bed, and you'll keep the doctor from earning his bread." Nearly 150 years later, variations of this adage are still quoted. It's unlikely that the saying would have maintained such popularity if there wasn't some truth to it, right? With that in mind, let's consider some of the apple's components and their effect on our health:
·         Pectin -- Pectin is a form of soluble fiber than lowers both blood pressure and glucose levels. It can also lower the levels of LDL, or "bad" cholesterol in the body. Pectin, like other forms of fiber, helps maintain the health of the digestive system. Apples are an excellent source of pectin.
·         Boron -- A nutrient found in abundance in apples, boron supports strong bones and a healthy brain.
·         Quercetin -- A flavonoid, this nutrient shows promise for reducing the risk of various cancers, including cancers in the lungs and breast. It may also reduce free radical damage. Free radicals develop when atoms in the body's cells have unpaired electrons, which can lead to damage to different parts of the cell, including DNA. Quercetin may neutralize free radical damage, which has been implicated in a variety of age-related health problems, including Alzheimer's disease.
·         Vitamin C -- Vitamin C boosts immunity, which helps maintain overall health.
·         Phytonutrients -- Apples are rich in a variety of phytonutrients, including vitamins A and E and beta carotene. These compounds fight damage from free radicals and can have a profound affect on health, including reducing the risk of heart disease, diabetes and asthma.
Apples also act as a toothbrush, cleaning teeth and killing bacteria in the mouth, which may reduce the risk of tooth decay. They're also low in calorie density, one of the trademarks of a healthy food. When a food is low in calorie density you can eat good size portions of the food for relatively few calories. In addition, apples are affordable and readily available.
Are apples the secret to a long life?

An apple a day can reduce the risk of diabetes, high blood pressure and many types of cancer. However, would you be able to avoid the doctor entirely just by eating a bunch of the forbidden fruit? Not likely. Various studies show health benefits when participants eat an apple between three and five times a week, but all ailments cannot be cured by diet alone.
Are other fruits just as good for you as apples? Sure. All fruits are loaded with nutrients that are building blocks to good health. Bananas are loaded with potassium, which is important for a healthy heart and proper muscle function. Blackberries are loaded with fibre, and strawberries contain vitamin C and fibre.
Like cranberries, blueberries help prevent and fight urinary tract infections. They are also a bit tastier than cranberries, which most people only enjoy when combined with plenty of added sugar. Apricots, fresh or dried, are high in beta-carotene.
When choosing drinks, apple juice barely makes the top 10. Pomegranate juice, wine and purple grape juice are high in antioxidants, with apple juice in the tenth spot, right behind tea. One of the things that makes apples so incredibly healthy is the amount of fibre they contain, but that has lost during juicing.
If all fruits are nutritional powerhouses, why are apples the only one to be included in the folklore? At the time the adage emerged, apples were easy to grow (and still are). Once harvested, they could remain in storage for nearly a year. Recent studies have shown that, unlike many fruits and vegetables, the nutritional benefits of apples remain relatively stable as long as 200 days after harvest.
While an apple a day will go a long way toward keeping the doctor away, most nutritionists recommend a varied diet. In addition to apples, fill your shopping cart with citrus fruits, tropical treats like mangos, and a variety of berries, which pack a nutritional punch. Eating several servings of a varied selection of fruits each day is truly the best way to keep the doctor away.

Tuesday, July 23, 2019

Chocolate Chip Banana Bread

·         2 cupsunbleached all-purpose flour(10oz, 283g)
·         3/4 teaspoonbaking soda
·         1/2 teaspoonbaking powder
·         1/2 teaspoonsalt
·         1 teaspooncinnamon
·         1/8 teaspoon ground nutmeg
·         1/8 teaspoon ground cloves
·         2 large eggs beaten lightly
·         3/4 cup granulated sugar (5.25oz, 149g)
·         1 ½ cups very ripe bananas soft, darkly speckled, mashed well (13.65oz, 387g) (about 3 medium)
·         1/4 cup plain yogurt (2oz, 57g)
·         6 tablespoons unsalted butter melted and cooled (3oz, 85g)
·         1 teaspoon vanilla
·         6-8 ounces milk chocolate or semisweet chocolate chips (170-228g)
·         1-2 ounces chocolate chips for sprinkling on top optional (28-57g)

1.            Preheat oven to 350F. Place rack in middle of oven.
2.    Prepare a 9 by 5 inch loaf pan by buttering and flouring the base only if it is non-stick. Butter also the sides if it is not a non-stick. Non-stick baking spray can be used instead of butter and flour.
3.    In a small mixing bowl, combine the flour, soda, baking powder, salt, cinnamon, nutmeg, and cloves. Whisk to combine. Reserve 1/2 tablespoon flour and mix with 6-8 ounces chocolate chips.
4.    In a large mixing bowl, whisk together eggs and sugar. Add mashed bananas, yogurt, melted butter, and vanilla. Whisk until thoroughly combined.
5.    Gently fold the wet and dry ingredients together, just until the dry ingredients are moistened. The batter should be thick and chunky, but without any streaks of unincorporated flour.
6.    Gently fold in the chocolate chips that have been tossed with flour.
7.    Pour batter into prepared loaf pan and smooth. Sprinkle on additional chocolate chips if desired.
8.    Bake until golden brown and a toothpick inserted into the centre of the cake comes out clean, about 55 minutes.
9.    Remove from oven and cool on a rack for 5 minutes. Remove loaf from pan and let cool on rack. (If you did not butter and flour the sides of the pan, you may need to run a sharp knife in between the sides pan and the loaf.)
10. Serve warm or at room temperature.

For a no-yogurt Banana Bread:
*Replace yogurt with 2 additional tablespoons of butter, bringing the butter to 8 tablespoons (4oz, 113g).
*Replace baking soda with 1-teaspoon baking powder.

Chocolate Chip Banana Bread freezes very well. After cooling completely, either wrap the whole loaf or individual slices tightly in plastic wrap. Let the whole loaf thaw to room temperature. Individual slices can be microwaved for about 30 seconds directly from the freezer.

Going Grey Gracefully

Beautiful women who are ditching hair dye in order to show off their natural grey hair aren’t just women saving money on trips to the hair salon. They are not just a bunch of older women who are fed up with social norms. Women shouldn’t be ashamed or embarrassed by the grey hairs on their heads or feel any need to cover up. They are brave and beautiful women of all ages willing to celebrate themselves, their hair, and their life in the face of questions and leers. They are paving the way for other women to resist social expectations and embrace their hair colour, eye colour, body shape, shoe size, or whatever. While social media, magazines, and social norms are all clamouring for them to “hide their gray hair,” these women are choosing to love themselves instead.

Top Ten Ways to Stay Stylish and Look Great.


"The other day I had the wonderful opportunity to interview an amazingly stylish 98 year old woman by the name of Rose . I met her a few weeks ago when I stopped to take her photo off of Madison Ave. She told me that she never allows anyone to take her picture, and she is not quite sure why she decided to say yes to me that fateful day. After appearing on Advanced Style, her grandchildren emailed me telling me that Rose loved her picture and that I could come by her place and ask a few questions about her life and style! Even more inspiring than Roses' fantastic fashion sense is positive outlook on life; Enjoy every moment and be happy with what you have.At 98, she has more vitality and spirit than most people half her age." (as told by Ari, creator of Advanced Style, October 26, 2010)

Find your perfect perfume, people will remember you by your scent. Rose is known for her Pauline Trigère fragrance. She tells her granddaughter "I'll give you anything in the world, but I won't give you my perfume".
Belts and Beads. Rose believes that a belt or unique strand of beads can really make an outfit and they don't have to cost a fortune.
Take care of your feet and wear good shoes, but when you are going out for a night on the town, "Fashion comes before comfort". At 98, Rose goes out every single night!
"Walking is a must, it's better than doctors or medicine."
No need to use expensive moisturizers, Rose swears by Oil of Olay which she has been using for decades.
"Inexpensive lipstick is as good as expensive, only better!" Rose has tried every brand from Chanel to Lauder and has recently been turned on to Revlon.
Be Unique: "If everyone is wearing it, then it is not for me".
"Be smart enough to know what you don't know".
If you have trouble reading the dinner menu, Lorgnettes are a fashionable and elegant alternative to reading glasses.
"Be happy, enjoy what you have at every moment!"


Stay Organized. "If you take a toothpick out, or a pair of pantyhose, or a hundred dollar bill, always put it back where you found it, because if you add up the time you spend looking for it later, that's a waste of time"
"Always tell the truth because if you don't you'll have to think of another lie."
"Be More, appear Less."
"Always take the phone off the hook when you are in the bath."
"Make friends with the Maître De."
"Never loan, Never borrow."
"Never keep anyone waiting. Always be 15 minutes early."
"Never look back, always look forward."
"Don't be afraid to tell your age, that's silly. Be proud of your age."
"Don't frequent a restaurant where they don't crumb the table

Monday, July 22, 2019

Cat, ladybug on nose crosstitch pattern

Bolo gelado

- 2/3chavenas de açúcar X 2
- 6 folhas de gelatina incolor
- 6 ovos grandes
- sumo e raspa de limão grande
- morangos e kiwi
Barra-se com manteiga uma forma de buraco.
À parte fatia-se a torta e os frutos e forra-se a forma,
deixando algumas fatias de tudo para depois meter no creme.
Mistura-se num tacho as gemas bem batidas com uma das chávenas de açúcar e mexe-se bem, até fazer um creme.
Acrescenta-se o sumo e a raspa do limão e vai-se mexendo sempre até engrossar um pouco.
Desliga-se o fogão e à parte demolham-se as folhas de gelatina em água fria, acrescentando depois ao creme e mexe-se.
À parte batem-se bem as claras em castelo e acrescenta-se a outra chávena de açucar e envolve-se bem sem bater.Mistura-se o creme lentamente, envolvendo apenas, sem bater. Vai-se deitando camadas de creme alternando com cubos de torta e pedacinhos dos frutos, até encher a forma.
A ultima camada deve ser de torta fininha.Vai ao congelador e depois para desenformar deve-se colocar o fundo da forma em agua quente, só até soltar o bolo.
É muito fácil de desenformar.
*PS. - Enquanto fizer o bolo a forma já forrada deve estar no congelador senão com o calor vi cair tudo no fundo.

What you can and cannot eat on the Ketogenic Diet.

Keto or ketogenic diet is a low-carb, high-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health and performance. Losing excess body fat without hunger, and for reversing type 2 diabetes.

The “keto” in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called “ketones”.

This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.

Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).

The liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.

The brain is a hungry organ that consumes lots of energy every day, and it cannot run on fat directly. It can only run on glucose… or ketones.

On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off.

 This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.

When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get there is by fasting– not eating anything – but nobody can fast forever.

A keto diet, on the other hand, can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.

The most important thing for reaching ketosis is to avoid eating too many carbs. You’ll probably need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.

This means that on a keto diet you’ll basically need to avoid sugary foods completely, as well as starchy foods like bread, pasta, rice and potatoes. Also avoid processed foods, and instead follow our keto diet advice.

Furthermore, the food should primarily be high in fat, and only moderately high in protein, as excess protein can be converted to blood sugar in the body. Avoid low-fat diet products. A rough guideline is about 5% energy from carbohydrates (the fewer carbs, the more effective), 15-25% from protein, and around 75% from fat.

What You Can Eat on a Keto Diet

 Water. This will be your staple, go-to source for hydration. You can drink still or sparkling water

 Broth. Loaded with vitamins and nutrients. More importantly, it will kick-start your energy by replenishing your electrolytes
chicken, pork, steak, ground beef, lamb, bacon, ham, turkey, sausage (in limited amounts and fattier cuts)

Most Fats and Oils
butter, coconut oil, olive oil, ghee, lard, avocado oil, mayonnaise

Some Vegetables
cauliflower, cabbage, avocado, broccoli, zucchini, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, green beans, olives

High-Fat Dairy
skim milk, skim mozzarella, greek yogurt, low cheese, heavy whipping cream, spreadables including cottage cheese, cream cheese, sour cream, mascarpone, crème fraiche, mozzarella, brie, Colby Monterey jack, aged cheddar, parmesan, feta and swiss

Macadamia nuts, brazil nuts and peacan nuts can be consumed with meals to supplement fat.
Walnuts, almonds, hazelnuts, peanuts and pine nuts can be used in moderation to supplement for texture and flavour.
Pistachios and cashews should rarely be eaten or avoided, as they are very high in carbohydrates. (2 hand full of cashews is almost a full day’s allowance of carbs.

Salmon, snapper, trout, tuna, cod, catfish, halibut, clams, oysters, lobster, crab, scallops, mussels

Berries (Sparingly)
 Blueberries, blackberries, raspberries

Artificial Sweeteners (Sparingly)
Stevia, sucralose

Alcohol (Sparingly)
 Hard liquor, dry wine, champagne
Choose hard liquor. More beer and wine will be too high carb to consume. Frequent consumption of alcohol will slow weight loss down


Unsweetened Coffee and Tea

Coffee. Improves mental focus and has some added weight loss benefits.

Tea. Has the same effects as coffee. Try to stick with black or green

Due to its major amounts of lactose (a.k.a. sugar, a.k.a., carbs), milk is not keto-friendly (one cup of whole milk has 11 grams of carbs). And that means all dairy milks—skim, one percent, two percent, are not keto-approved.

Coconut/Almond milk. You can use the unsweetened versions in the carton from the store to replace your favorite dairy beverage

 Cayenne pepper, chili Powder, cinnamon, cumin, basil, cilantro, parsley, rosemary, thyme.
Both salt and pepper can be used for seasoning without worrying about the nutritional information.

What You Can Not Eat on a Keto Diet

Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, etc.

Grains and Starches
Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, sprouted grains

Root Vegetables
Potatoes (both sweet and regular), carrots, yams, parsnips, yuca, beets, turnips

Grain Products
Cereal, bread, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, bagels, muesli, flour

Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils

Cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, corn syrup

Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, custard

Some Oils
Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, sunflower oil

Beer, cider, sweet wines, sweetened alcoholic drinks

Sweetened Drinks
Juice, smoothies, soda, sweetened tea and coffee

Low-Fat Dairy

skim milk, skim mozzarella, fat-free yogurt, low cheese and cream cheese

Sweetened Sauces and Dips
ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces

Sunday, July 21, 2019

Gluten Free Lemon Cakes

·         1 2/3 cups (200 g) plain gluten free flour blend (I have used a simple shop-bought.)
·         3/4 cup (65 g) almond flour
·         1/2 tsp xanthan gum
·         3 tsp baking powder
·         1 cup (200 g) granulated sugar
·         pinch of salt
·         2 sticks (226 g) unsalted butter, softened
·         zest of 3 lemons
·         4 medium eggs, room temperature
·         1/2 cup (120 mL) milk, room temperature
·         1 tsp vanilla paste (or 2 tsp vanilla extract)
·         6 tbsp. lemon juice (freshly squeezed)

1.    Pre-heat the oven to 355 ºF (180 ºC) and line bread tin or grease proof moulds/muffin form pan.
2.    In a large bowl, sift together the gluten free flour, almond flour, xanthan gum and baking powder. Add the sugar and salt, and mix until combined.
3.    Add the softened butter and, using either a stand mixer with the paddle attachment or a hand mixer with the double beater attachments, work the butter into the dry ingredients until you get a texture resembling coarse breadcrumbs in size.
4.    Add the lemon zest. In a separate bowl, mix the eggs, milk, vanilla and lemon juice. Add the wet ingredients to the dry butter mixture, and whisk/mix well until no flour clumps remain and everything is evenly distributed.
5.    Transfer the cake batter into the prepared tin, smooth out the top, and bake in the pre-heated oven at 355 ºF (180 ºC) for about 1 hour or until risen, golden brown on top and an inserted toothpick comes out clean. (35min if using small moulds)
If the cake starts browning too quickly or too much, cover it with aluminium foil and continue baking until done.
6.    Allow to cool in tin for about 10 minutes, then remove from the tin, and allow to cool completely on a cooling rack.
     Sift with icing sugar before serving.