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Recent Bodybuilding Articles
Showing posts with label female diet. Show all posts
Showing posts with label female diet. Show all posts

Female Diet: 3 Essential Products


Asparagus
Asparagus is a must in the cover girls food plan! It’s a natural diuretic, allowing you to eliminate those extra pounds. Fitness competitors and models will actually go out of their way to eat it about a good week before their competition or photo shoots, because it helps them get really lean and cut, by helping them drop that unwanted water weight. Always aim to keep asparagus in your fridge washed and ready to steam! One package of fresh organic asparagus, rinsed with the hard bottom stems snapped or cut off. Steam over steamer until tender yet still crisp, or sauté in a pan until slightly cooked.
Female Diet

Broccoli
Broccoli has many health benefits such as it being high in calcium and fiber. Plus its fridge life is long. You can buy a big head of it, and it keeps for a while. It is a staple in the female models food plan because it can be steamed, added to stir fries, omelets, or eaten raw with a side of fat free dip. One large head of broccoli, or a package of broccoli florets Steam over steamer until tender yet still crisp, or sauté in a pan until slightly cooked.
Female Diet

Spinach
Spinach is an excellent source of fiber, iron and powerful antioxidants which fight ovarian cancer. It’s delicious in omelet’s, in soups, stews, in a green salad. You can also steam it or sauté it for a quick healthy side dish that will complete either your lunch or dinner. Choose a bag of organic triple washed spinach. Steam over steamer or sauté in a touch of olive oil until slightly wilted
Female Diet

Creative Garnishes for Asparagus, Broccoli, and Spinach Side Dishes

Feel free to top with any of the following garnishes to make your side dishes a bit more satisfying without blowing your calories:
 - Drizzle with olive oil
 - Slivered Almonds
 - Garnish with a squeeze of fresh lemon
 - Dust lightly with parmesan cheese
 - Lightly top with low fat feta cheese
 - Raw unsalted walnuts
 - Add a few crumbled whole grain crackers on top
 - Pecans
 - Drizzle with Low fat hollandaise sauce

Healthy Recepies For Female Athletes (Part 3)


LUNCH:

Cauliflower and Goat’s Cheese Puree (Faux Mashed Potatoes)

Cheese Puree
Amount of calories: 75 calories per serving

Contains:
1⁄2 large head cauliflower, cored and cut into 1-inch pieces salt to taste
2 tablespoons fat-free whipping cream
2 tablespoons unsalted butter
2 tablespoons freshly grated reduced-fat Parmesan cheese
2 tablespoons reduced-fat goat’s cheese

Method of Preparation
Cook the cauliflower over medium heat in a large pot of lightly salted water until completely tender, 20–30 minutes. Drain the cauliflower into a colander. With a bowl or small plate, press on the cauliflower to remove all the water. Toss the cauliflower and continue pressing. This step is very important to the texture of the dish. Transfer the cauliflower to a food processor. Add the whipping cream and puree until completely smooth. If you like a chunkier texture, mash by hand, adding the cream after the cauliflower is mashed. Return to the pot, heat on low heat, and stir constantly. Add the butter, Parmesan, and goat’s cheese. Stir until blended and season with salt if necessary.

Health Tips: How To Use Oils

Oils
Olive Oil (best used for dressings and sautéing)
Rich in heart-healthy monounsaturated fats, extra virgin olive oil comes from the first pressing of the olive and is processed without chemicals so is the highest-quality olive oil. Studies show it can protect the heart and reduce the risk of heart disease when eaten instead of saturated fats, such as butter. Extra virgin oil bums when heated above 350 F (177 C) so don't use it for high temperature frying.

Rice Bran Oil (best used for frying)
This oil from the germ and inner husk of rice has a very high smoke point of 490'F (254 C) and a mild, nutty flavor, which makes it a good choice for stir-fries and other frying. Rich in vitamin E and essential fatty acids, it's 47 per cent monounsaturated fat, 33 per cent polyunsaturated, and 20 per cent saturated.

Rapeseed Oil (best used for roasting, frying and baking)
With half the saturated fat of olive oil and high in monounsaturated fatty acids, cold-pressed rapeseed oil is rich in omega 3, 6 and 9 fatty acids, has a slightly grassy flavor, and is a good choice if you're watching your cholesterol. It has a high smoke point-490 F-so is a good choice for roasting and frying. Use it as a butter replacement in mashed potato and even in crumbles.

Sesame Oil (best used for Asian dishes, dressings)
Rich in polyunsaturated fatty acids (PUFA), vitamin E and natural antioxidants, this flavorsome oil is widely used in Asia, not only for cooking but also for beauty and massage treatments. Light sesame oil has a high smoke point, making it suitable for frying; dark sesame oil from the roasted seeds is better for quick cooking at lower heats. Studies have shown its high PUFA content means it may help lower blood pressure.

Flaxseed Oil (best used for dressings, dips)
Rich in good PUFAs, flaxseed, also called linseed oil, is an excellent plant source of the omega-3 fatty acid alpha linolenic acid, so it is a good choice for those who don't eat fish. Store the oil in a dark bottle in the fridge; exposure to light causes it to lose some of its fatty acids. It also suffers when heated, so drizzle on your morning porridge or muesli, salads and cooked meals.

Pumpkin Seed Oil (best used for dressings, dips)
This dark-green oil, rich in polyunsaturated fatty acids, has anti-inflammatory properties and is even said to help reduce cholesterol levels and ease IBS symptoms. Heating destroys its essential fatty acids, so use this tasty oil for dips and dressings.

Sunflower Oil (best used for cooking, dressings)
Several types of sunflower oil are available. High in PUFAs at 66 per cent, linoleic sunflower oil has a mild taste and a high smoke point, at 475'F, so is widely used for cooking. However, studies show polyunsaturated oils can become toxic at high temperatures, so limit your use of high-PUFA oils in cooking

Best Methods to Preserve Fruits


There are three main methods to preserve the fruits:

1 Drying- the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators.
Fruits Preservation

2 Freezing - s a method of preserving fruits in which the fruits contents are processed and sealed in an airtight container. Canning provides a typical shelf life of several years.
Fruits Preservation

3 Canning - it is a method of preserving fruits in which the fruits contents are processed and sealed in an airtight container. Canning provides a typical shelf life of several years Fruits Preservation

Drying fruit such as grapes and apricots removes most of the water-soluble B and C vitamins, but minerals such as zinc, iron, potassium and calcium become more concentrated - you get 4mg of iron from three dried apricots as opposed to 20 fresh ones.;

Freezing fruits locks their nutrients in. The freezing process itself destroys some vitamins, but these are lost naturally with exposure to light and air, so frozen peas will have comparable levels to fresh peas that were picked three weeks earlier. While canning retains some nutrients such as iron, it removes fibre - important for fat loss - so ifs best to stick to the other types.
 
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