What Hurts Your Sleep....

Ever feel like you can't sleep after you have eaten certain foods right before you got into bed? Well I do. I try not to eat right before I go to bed, but it does happen here and there. But there are certainly some foods that you want to stay clear from more than others. Not only do a lot of foods affect your sleep but drinks have a large impact on how well you can fall asleep, because of all the caffeine in these drinks. 

1. Dark Chocolate

2.  Soda

3. Broccoli

4. Alcohol 

5. Hot Chocolate 

6. Tea

7. Chicken and Beef

Breakfast Burrito Recipe:

Ingredients

2 teaspoons canola oil

1/2 small red onion, diced (1 cup)

1 red bell pepper, seeded and diced

1 cup drained, rinsed canned black beans, preferably low-sodium

1/4 teaspoon chili flakes

Salt and freshly ground black pepper

4 eggs and 4 egg whites

1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese

Cooking spray

4 (10-inch) whole-wheat tortillas (burrito-size)

1/4 cup reduced-fat sour cream

1/4 cup salsa

1 large tomato, (4 ounces) seeded and diced

1 small avocado (4 ounces), cubed

Hot sauce
Directions:

Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.

Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.
Per Serving:

Calories 460; Total Fat 20 g; (Sat Fat 6 g, Mono Fat 4 g, Poly Fat 1 g) ; Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg

Excellent source of: Protein, Fiber, Vitamin A, Vitamin C,

Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium

2008, Ellie Krieger, All Rights Reserved

Read more at: http://www.foodnetwork.com/recipes/ellie-krieger/breakfast-burrito-recipe.html?oc=linkback

6 Vegetables with the most Protein

Since I've been at school all I feel like I ever eat is salad... because that is really all that appeals to me in the dining hall. But theres really nothing else I can do about it. Little did I know I am getting almost double the amount of protein I would be getting If I wasn't always eating salad for lunch and dinner. 

1. Peas

2. Spinach

3. Baked Potato 

4. Broccoli 

5. Brussel Sprouts

6. Corn 

I have almost all of those vegetables in my salad twice a day! Everyone needs protein especially someone like me who isn't eating meat from there school dinning hall....

How to Boil an Egg Perfectly...not once...not twice, but every single time

Nothing is worse then over cooking a hard boiled egg.. you can ask me I've done it plenty of times. But I have now figured out the right method to make those hard boiled eggs just right. As long as you don't fall asleep while you are boiling them or forget to turn off the stove you should be set for the most part. But no one ever knows just the amount of time you need to leave the stove on or leave them in the water. Try the steps out below and see how it works!

1. Put your eggs in a one-quart pot with just enough water to cover them. Quickly bring to a boil over high heat. As soon as the water boils, gently stir the eggs once, and take them off heat (stirring helps keep the yolk from settling on one side of the egg).

2. Leave the eggs in the hot water, and start a timer. The times you want are:

• Soft-boiled: 3 minutes
• Medium-boiled: 6 minutes
• Hard-boiled: 10 minutes

3. As soon as the timer goes off, dump out the eggs, and rinse with cold water (if you’re making hard-boiled eggs, plunge them into an ice bath). Serve soft- and medium-boiled eggs in egg cups with toast, if you like—just cut off the tops of the eggs so that you can eat them right out of the shell.

4. With hard-boiled eggs, you can either peel them right away (it’s easiest to peel them while they’re still in the ice bath, before they’re completely cooled), or you can store them in their shells for five days.

Why Avocados are the best food

Avocados are most definitely my favorite type of food... I could eat an avocado at any time of the day no matter what the circumstance was. Unfortunately, being at school I don't get to have avocados whenever I want. That is probably why I crave them so much. Some of my friends even find it weird how much I love avocados. But hey, everyone enjoys different things. 

Not only do I love them because you can eat them with almost everything but I love them because they are so good for you! 

Avocados are sodium and cholesterol free!!! Now thats not something I have to worry about yet but its still good to know.

You may or may not believe this, but.... one avocado has only a total of 50 calories... now how could that be?? 

They also contain almost 20 different vitamins.. who would have thought that?

The best thing about avocado is you can use it to substitute the non healthy choice of butter or mayo. 

Unlike like other vegetables and fruits.. avocados are seasonal ALL YEAR ROUND. They are in season all year in Mexico. How great is that??  

Candy, everyone loves candy....

Halloween was just a couple weeks ago. The one time of year it is acceptable to eat as much candy as you please...or some may think that way. I've always been a candy lover. Every since I was a little kid, I liked almost any kind that was handed to me. As I've gotten older I've grown from my candy obsession but that doesn't mean I won't eat it if is right in front of me. 

Sneakers seem healthy right? They have peanuts and peanuts are good for you. 

...Well that is just false. Of course sneakers aren't good for you. Its chocolate and chocolate has fat in it. But let me tell you they are my favorite! Oh but don't forget the caramel inside that is extremely high in sugar and will probably rot away your teeth...Well not exactly but those cavities will sure show up when you head to the dentist.  

Now thats not all that I love... 

Reese's peanut buttercups, I love those. Peanut butter is my weakness. Anything with peanut butter I will eat. These though are filled with saturated fat.. and we know saturated fat is the worst kind of fat for you. Not only that but one of these small pieces of candy contains about 100 calories. Is that even worth eating? I don't think so, but others may disagree.

We cannot forget the most relevant type of candy during the month of October......CANDY CORNS.

These are by far my least favorite but of course if they are out I'm going to try one or two or even a whole handful. These are purely sugar. They don't even taste that great. Now why do I eat them? Thats a good question that I have yet to figure out. Not only is the sugar bad for you but these candy contain a immense amount of artificial colors. 

Carbs....Carbohydrates

Carbohydrates everyone always thinks of them as bad. Which they are if you don't eat them proportionally to what you are required to eat. I always have try to limit my intake in carbs because I am not always working out but if you are constantly working out then you should be eating more carbs. 

• Carbohydrates are energy providing nutrients.
• The body receives 4 calories per one gram of carbohydrate consumed. 

• Carbohydrates are separated into simple carbohydrates (sugar) and complex carbohydrates (fiber)
• Most food items contain carbohydrates;  Pasta, bread, rice, milk, potatoes, baked goods, fruits, vegetables, cereals, and popcorn are all high in carbohydrates.

Everyone loves there bagels so its ok to have bagels every once in a while but remember it may not benefit later in life! 

http://www.myfooddiary.com/Resources/nutrient_facts/nutrient_carbohydrates.asp

Negative isn't always a bad thing......

Have you ever heard about negative calorie foods? I just read a really interesting article that talks about these everyday foods that have a positive impact on your health. Negative calorie foods burn more calories during the digestive process than they actually contain as a whole. While they are extremely low in calories, you shouldn’t just eat them. Since they have a higher water content than most foods, only eating them could lead to malnutrition. Having these foods as a quick snack would be perfect if your trying to stay healthy! 

Here’s a quick list of 15 of these healthy foods: 

1. Celery 
2. Oranges 
3. Strawberries 
4. Tangerines 
5. Grapefruit 
6. Carrots 
7. Apricots 
8. Lettuce 
9. Tomato’s 
10. Cucumbers 
11. Watermelon 
12. Cauliflower 
13. Apples 
14. Hot Chili Peppers 
15. Zucchini

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/negative-calorie-foods/faq-20058260

Green Tea

Everyone always hears how green tea is a magical plant, but what exactly does it do? Green tea does every thing most Americans are looking for: Increases health, increases metabolic rate, and even prevents cancer! So put down your over-priced lattes, and pick up some green tea!

1. Green Tea Contains Bioactive Compound
1. Bioactive compounds are found in the tea leaves, and contain large amounts of important nutrients. 
1. In our bodies, free radicals can form that lead to aging, and all sorts of diseases. Green tea reduces the formation of these free radicals, protecting cells from damage
2. Catechins in green tea can also kill bacteria, like influenza virus and Strep (great for College students!)
2. Green Tea Increases Fat Burning 
1. Green tea has been known to increase the metabolic rate. Caffeine within green tea has also been known to increase metabolism. 
3. Green Tea Reduces Your Risk of Cancer
1. Green tea contain antioxidants 
1. Breast Cancer: A meta-analysis found that women who drank green tea had 22% lower risk of developing breast cancer. 
2. Prostate Cancer: One study found that men who drank green tea had a 48% lower risk of developing prostate cancer.
3. Colorectal Cancer: A study of 69,710 women in China found that green tea drinkers had a 57% lower risk of developing colorectal cancer.

https://www.organicfacts.net/health-benefits/green-tea.html

SmOoThIeS....

Everyone loves smoothies right? There healthy, tasty and easy.

I have gone through different periods where I would wake up every morning before school and make a smoothie for breakfast. I always thought it was a good way to wake up and start off my day with something light and healthy. I've never been a big breakfast eater so this was the perfect fit for me. 

There are endless ways to make smoothies whether you want to make a very healthy one or one with protein or just one for the taste! 

I always stuck to the simple ones with strawberries, blueberries and bananas and then I would add yogurt and a tiny bit of orange juice! Just thinking about smoothies makes me want to jump out of my sit and make one but unfortunately I am stuck on campus and can't but my own. There is actually a smoothie place right on campus but its not as good as if you make your own. You need to make sure to have all the fresh ingredients or it just isn't the same. Look below for a few of my own favorite smoothie recipes!

My own smoothie recipe

1/2 cup of strawberries

1 Banana 

3/4 cup of orange juice 

1/2 cup of frozen mixed strawberries, blueberries, and raspberries

1/2 cup of any brand or vanilla yogurt or plain

4 or 5 ice cubes

• Add in blender and blend until creamy looking 
  

Raspberry Ketones 

In a country were weight is such a concern, new diets seem to be ‘all the rave’. From fasting to even a military diet, people will do really anything to lose those extra lbs.  The first step in a healthy diet is eating ‘healthy’. This can be really hard when big firms corrupt our perception of portion sizes, and healthy food costs a fortune.  So where do people turn next? Diet pills. But what about those people who just want to lose a few pounds before the holidays?  

There seems to be a new ‘miracle fat burner in a bottle’ that even Dr. Oz will vouch for, Raspberry Ketones; a chemical extracted from raspberries. They are claimed to help with the breaking down of fat cells, allowing your body to burn fat faster. They also increase levels of adiponectin, helping to regulate metabolism.  The most major effect they have: they curb your hunger.   

There isn’t a ton of information on how these pills work, but when paired with healthy living choices like going to the gym regularly, and cutting out those empty calories, raspberry ketones can help you get to your desired weight.  

https://www.google.com/search?q=raspberry+ketones&biw=999&bih=646&source=lnms&tbm=isch&sa=X&ved=0CAcQ_AUoAmoVChMI1Kn2672wyAIVSVg-Ch077Qqs#imgrc=guK7Q3lQXYMccM%3A