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Reflection

As I have already owned other blogs prior to this class, I did not consider this subject to be a difficult matter, which it was not. However, this assignment really pushed myself to work towards a real audience and to focus on a specific topic. I enjoyed the fact that although certain topics were given, the subject was solely my choice. Although I cannot promise I will continue this blog, I believe that every information I used to expand this blog will go towards my other, long-term semi-successful, blog. I thoroughly had a great time finding different methods to expand my audience and to prove to people that it was possible to gain viewers over a short period of time. Even though I may not continue to blog, I do have another one based on health and I will take everything I learned not only from this blog assignment, but everything from class to be used on my other blog. I’m glad to have had this chance to be in class which will become beneficial in the future as our world is beginning to become technology dependent. I may not be the best at writing, but talking about nutrition is one of my passion and I was motivated to make this blog my best. This may be good-bye, but I’m glad to say my time here has been spent wisely.

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Thanksgiving Madness

Let’s talk holidays. I know Thanksgiving is right around the corner and Christmas is not too far off. So how exactly do we stay in shape during this time? You’re sitting at the dinner table. Plates of food are placed in front of you. The aroma from every meal intertwines and fills the room. You can’t help but grab every every type of food and stuff it in your mouth. Sadly, this is not going to be beneficial in the future. In fact, the proper way to consume food over the holidays is as I have mentioned before in a previous post, moderation. When we eat very quickly, our brain is unable to process everything as quickly so we tend to over indulge in food. Because of this, we often have that “sluggish” feeling after eating too much too quickly. How do we conquer this? Simple, it is recommended that you chew each mouthful at least 20 times before swallowing it. Eating slower allows not only your food to digest easier and quicker, it also allows your brain to tell you when you are actually full and when you should stop eating.

Although this may have been a very simple tip, remember to hydrate yourself to fill your stomach up before eating all that stuffing! Plus, you could drink some green tea afterwards to help with your digestive track!

Stay healthy and have a safe thanksgiving!

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Dining Do’s

Dining out is always difficult especially when there are so many choices to choose from. So how do we make the healthier choice?

1. Opt for a salad instead of a burger. Don’t worry, the salad will be equally instagram worthy as the burger.

2. Water > Soda. All day, every day. This will prove beneficial in the long run.

3. If it’s a big meal, consume slowly so your brain as time to process when you’re actually full. Don’t be in a #foodcoma.

4. It’s okay to treat yourself out sometimes. One meal won’t affect you as much as one big meal every day.

5. Possibly check out the lighter entrees. These are usually equally delicious but still healthier than the others.

6. Contradicting the previous one, don’t count calories. Yes, they may be a big deal to some, but what goes will always come out.

7. Finally, just have a great time whether it’s with family or friends. You’re eating out for a night, not for every day of your life!

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Water You Doing?

Our bodies are made up of 60-75% water, so why is it that it is suggested that we drink 8 cups of water everyday and how much water is too much water? Let’s start with the basics, our bodies are comprised of 60-75% water, but we are constantly losing water through waste, sweating, and even breathing. Water washes out the toxins from our bodies so it must be constantly replenished. So why 8 cups? 8 cups of water are recommended for the “average” being who is active every day. Simply put, most of us aren’t as active as we would hope to be. Instead of 8, we can measure out how much water we, as individuals, need on a daily basis.

Water is a great way to a healthy lifestyle. By drinking water before every meal, you are basically filling yourself up before you eat. By doing this, you are basically filling up on water, thus eating less. Another factor to consider is how much sodium are you consuming? If you are a heavy sodium consumer, it is suggested that you drink more water. By consuming sodium, you are allowing this solute to suck in the water inside your body making yourself dehydrated. You must consume water to evil out this equilibrium.

However, there is no simple formula as to how many cups of water you have to drink. You have to decide this yourself based upon your active lifestyle, your health, and your body type.

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Go-go Yogurt.

Yogurt is a very universal product and could most likely be found in most places around the world. However, how much do we all really know about yogurt? We all know it as a fermented milk product, but did you that yogurt contains bacteria? Don’t be alarmed, the bacteria in yogurt is actually good for you. Strange right? This active bacteria helps your digestive tract and the organism balance, microflora. Microflora helps your body functions and helps with digestion and immune function. Another term always associated with yogurt is “probiotic.” This simply means that by consuming yogurt daily, it will help lead you to a better, healthier future.

So now that the science behind of yogurt is revealed, is every yogurt good for you? Well, not necessarily… I would suggest avoiding flavored yogurt especially brands like Yoplait. In a single serving of plain original yogurt, it contains 28 grams of sugar. Along with this, such brands mostly contain artificial coloring and chemicals. For instance, who’s ever heard of Acesulfame Potassium? This is an artificial sweetener and if consumed daily, could potentially affect your health in the future. So which yogurt should we consume? The well known greek yogurt! Greek yogurt are freshly strained yogurt. You can tell the difference by the distinctive sour taste. I know for a fact many people do not enjoy this sour taste, but there are many ways to cover this flavor.

One of my favorite ways to consume greek yogurt is by starting off with a cup of greek yogurt and adding a couple tablespoon of honey and mixing the two components together. This will add a big of sweetness to the yogurt, and the best part is that honey is good for you too! Another way I liked to consume greek yogurt is by placing some in a ziploc bag and cutting a tip at the end. On a cookie sheet with parchment paper, simply squeeze small amounts of yogurt the size of a quarter. Place this in the freezer for 30 minutes and when it’s finished, you should have yogurt chips!

[Pictures to be added soon!]

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Obe$ity

America, the land of the free, or the land of the obese? The secret is out America, over 36% of adults are obese. Why is this? Fast food restaurants. In the economy we live in today, most families do not have the time to cook which results in the purchase of fast food. Stepping inside any fast food restaurant and taking a look at the menu, the prices stand out most. Although most people would direct their eyes at the items of food, but the other factor that they consider following that is the pricing. Why is it that McDonalds has a dollar menu in which they feature burgers, wraps, fries, and everything else greased in oil while the salads are around 4 dollars? There is NO secret. I’m not limiting to only McDonalds, but every fast food restaurant. Clearly, a customer will rather purchase a dollar item rather than a 4 dollars salad. If people were to eat out every day, a dollar item will only cost them $365 a year. However, a salad would’ve costed them $1,460 a year. That’s $1,095 more! Which brings me to a very important question. Is it better to save money or to risk your health? Think about this the next time you eat out a fast food restaurant!

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Cup of Cake.

Okay, maybe cupcakes aren’t the best things for you, but I know for a fact that many people enjoy them. I know a little thing or two about cupcakes. I’ve always been an avid baker and cupcake eater. In fact, my friend and I opened our own cupcake business over the summer before my senior year of high school in which we donated profits to different charities each month. Besides the success of the business, I learned that there were a few people who couldn’t eat cupcakes because of the ingredients they contained. Unable to eat cupcakes?! Whaaaaat?! This got me thinking on how I could revise recipes so that everyone can enjoy a delicious cupcake!

Down to business, who doesn’t love a red velvet cupcake? How about a healthy red velvet cupcake? Maybe not a completely healthy cupcake, but definitely one that everyone could enjoy. Below I have input the directions for delicious Red Velvet Cupcakes. Let’s go over the ingredients. Milk, this is actually quite vague because you have the option to use any type of milk and it won’t affect your cupcakes at all. Next the Apple Cider Vinegar is crucial because it will react with the milk to produced an almost curdled effect that helps give the red velvet that unique moist flavor. Again, flour is vague and can be used with All purpose, cake, gluten-free, etc. Granulated sugar, cocoa powder, baking powder, baking soda, and salt are all generic items in a red velvet batter. As for the Applesauce, we will be using this to substitute for the butter and oil used in cake recipes. By using an unsweetened applesauce we are able to control how much sugar we want in our cupcakes. A bit of vanilla extract to really bring out the cocoa flavor, and food coloring if you desire the authentic red velvet color.

Happy Baking!

Red Velvet Cupcakes Designed for You.

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1 cup Milk
1 teaspoon Apple Cider Vinegar
1 1/4 cups Flour
3/4 cup of Granulated sugar
2 tablespoons Cocoa powder
1/2 teaspoon Baking powder
1/2 teaspoon Baking soda
1/2 teaspoon Salt
1/3 cup Unsweetened Applesauce
2 teaspoons Vanilla Extract
2 tablespoons Red Food Coloring

Procedure:
1. Preheat the oven to 350˚F/180˚C. Line a 12 cup muffin tin with muffin liners and grease lightly.
2. In a medium size bowl, mix the milk and vinegar allowing it to curdle. This will take about 5 minutes.
3. In a large bowl, sift together the flour, cocoa powder, baking powder, baking soda, and salt. Then stir in the sugar too.
4. Once the milk has been curdled, stir in the applesauce, vanilla extract, and food coloring. Whisk until combined.
5. Make a well in the dry ingredients and slowly add the wed ingredients in. Stir until all the ingredients come together. Make sure you do not over mix or else you will end up with dull cupcakes.
6. Fill each muffin tin 3/4ths full.
7. Bake for about 16-20 minutes. Use a toothpick to insert in the middle of the cupcake. If it comes out clean, it’s done.
8. Transfer the pan to a wire rack and let it cool before frosting.

*Disclaimer: For my version, I substituted milk with almond milk, apple cider vinegar with white vinegar, and granulated sugar with brown sugar. I only made 3 “red velvet cupcakes” with the actual food coloring. The rest I left uncolored. My cupcakes turned out perfectly fine.The only thing that differed was that my cupcakes were really chewy because of the molasses in the brown sugar. As long as you stick with granulated sugar, they should turn out perfectly fine! 🙂