Healthy Food Hacks, the Easy Meal Preparation! Ready, Set, Eat!


Healthy food hacks should be followed when you want to eat right away and no time for long food preparation. It is precisely why these hacks are essential and a better way to stay away from unhealthy foods.

Healthy food hacks are sometimes treated as a bunch of hearsays, and no one believes it until it will work well. The healthy hacks for eating nutritiously are useful following proper techniques and tips. But you should still be aware of the challenges that you might face along the way.

So if you want to change, you better know some challenges and give a bit of adjustment period. Finding the right choices of foods for a more comfortable and more convenient way of eating the moment you need to.

Now here are some hacks while preparing for healthy foods. And the importance of these is vital, especially for people who are always on the go and have limited time.


Healthy Food Hacks for Easy Meal Preparation

There are different recipes for easy foods that you can enjoy while you are on a diet. Most people experienced a hard time addressing cravings, and if you are one of them, here are the recipes you can do. Food preservatives should be avoided when you are on a diet, especially a plant-based diet.

Eggplant Bacon

When you love bacon, this recipe is best for you. Making a vegetable version of the eggplant is one of the food hacks. In this recipe, the thickness is essential. Make sure you slice the eggplant thinner than usual. Use olive oil to each slice and sprinkle some cocoa sugar, smoked paprika, chili, and garlic powder with sea salt. No need for frying the eggplant; Just put it in the oven with 275°F until crisp and browned. Usually, the baking of eggplant bacon is about an hour and 45 minutes but not exceeding 2 hours, or you will get an over toasted and unhealthy food hacks.

Healthy Muffins

Spinach-Banana-Muffins-01242Do you want to try new flavored muffins? This recipe is about baking a muffin out of blended banana with spinach or beets with add-ons of chocolate oatmeal with no artificial sugar. The muffins you will be cooking should be moist, and the color may vary from green or red. Now you can have this perfect breakfast in the form of a muffin.

Additional healthy food hacks for baking:

Since baking is the quickest and one of the healthiest ways of preparations, you can replace margarine with nut or seed butter. Replacing the margarine will provide healthier fats, fiber, protein, and antioxidants. You may also observe some moisture in the water, especially with banana-flavored and cookie bars.

Dairy-Free Topping

Of course, when you are on a strict diet, dairy products are off-limits. So if you want to enjoy whipped cream, you can have the cream of coconut for a healthier version. Get a whisk or electric mixer and beat the well-chilled coconut cream. You can also add cocoa powder or vanilla if you want extra flavor. But you can already enjoy the whipped cream with fresh coconut cream.

More Protein in Pesto

The common ingredients of pesto are nuts, nuts, and more nuts. Lots of nuts make your pesto more exciting. Aside from protein, it also gives fiber and adds more vibrant color to it. But the better hacks for pesto are pistachio nuts rather than pine nuts.

Seeds Snacks

One of the cooking hacks that you may choose is eating watermelon seeds. They are edible and mild in flavor. You can eat it as it is, but you can also sprinkle on top of kale salads and avocado. It will give an extra crunch and additional protein if you are into a plant-based diet. But make sure that it has low protein content if you are doing a low sulfur diet.

Chilled Margarita and Tequila

Cdhdfvb36vCapping your day is essential if you had a long stressful day. When you are working and waiting for the weekends, there is no way you will forget a chilled Friday night with margarita and tequila. For a more exciting happy hour, combine margarita and tequila with brewed green tea. Then squeezed lime and tangerine with fresh herbs. Best to pair with these fresh juices are sliced ginger and basil leaves. Now you can have refreshing and more flavorful with controlled sweetness. You don’t need to add sugar. So this drink will relinquish your tiredness.

A Twist to your Takeouts

Most probably the regular takeout each one of us is having with Chinese cuisines. For some unknown reason, this is one of the favorites to take home. But do you wonder why? Well, Chinese cuisine can add some twists like adding homemade sauce, brown rice vinegar, fresh fruit juice, and some herbs and spices. It will increase the taste of Chinese cuisine.

Upgrading your Smoothies

How about when you have little time to spare for your smoothie some additional nutrients? You can consider adding fiber, plant protein, vitamins, and antioxidants. Well, you can have all the nutrients by blending white beans. It will give some extra creamy texture but satisfaction at the same time. You will enjoy your smoothies more than ever.

Cutting the Misleading Healthy Food Hacks

Not all cooking hacks are healthy, so you should be aware of processed foods such as chips, frozen meals and canned goods, which contain more significant amounts of preservatives.

Here are simple ways to do some food hacks.

Plan your Meal Ahead

ZXsfdsdftgMaking plans for what you are going to eat is a simple way of healthy hacks. So before you go shopping, list all down what you need to buy for cooking. You should avoid unnecessary items. A trick that you can do is getting yourself full before going to the grocery. And you will see for yourself that you will buy the things that you need.

Look into more Actual Menu.

When you want a good recipe, you need to make it simple and nutritious. Do not expect a perfect menu and plate presentation after you prepare it. After all, you are after with the nutrients you are going to prepare.

Preparing Meal in Single Time

Making meals for breakfast, lunch, and dinner can save time and effort. While doing these meals at a time, make sure you have the container stock in your fridge. It is an excellent way of saving time for professionals with a full schedule and limited time to prepare for meals.

Ready your Healthy Snacks

When you are in a hurry, healthy snacks prepared are what you need. Make it simple and easy to eat. You do not need an extravagant snack. Some ideas of snacks that you can eat correctly are protein bars with low on sugar, sliced carrots, and celery sticks with hummus. Greek yogurt with apples and berries is the right choice. You will not need to add sugar to your snack if you are after weight loss. The natural sweetness from apples and some flavor from berries will do the trick.

Some cooking methods

Baking is a good alternative for cooking vegetables. In baking, you can skip using oil, which can alter the nutrients. But if you are into frying, you can use an air fryer. This method is like baking, which uses less oil and a faster process like ordinary frying.

Eating Slower

Healthy-Food-Hacks-for-Easy-Meal-Preparation-002We eat enough amount to be appropriately digested, but our stomach cannot do it alone. Before swallowing it, chewing it slowly and mindfully can break down it into pieces. It can make you digest as soon as possible.

Artificial Flavor

Beverages with artificial flavor and sweeteners should be avoided. Soda, juice, and some smoothies are full of calories and sugar. You should know this because flavorings are like preservatives, which can affect your insulin resistance. So now that you need health hacks consider sugary beverages in your “Non-Healthy Food list.”

Instead, you can drink plenty of water for rehydration. Drinking before eating can make you fill up quickly. You do not need to eat some snacks.

Look for the Labels

Each item found in grocery stores has a nutrition label. If you can read some promising labels like reducing fat, low calorie, or sugar, you should be convinced with that. It would be best if you looked for the first few items in the label. That would describe what the primary ingredients are.

Most importantly, you should know the calories you will be eating. Counting calorie intake should be serious, but to make it less complicated, there are few things to be considered low. Sugar, salt, and unhealthy fats foods have higher calories. Make sure you will choose less percentage of these ingredients for lesser calorie intake.

Our Insights

We know the importance of healthy food hacks. But it would be best if you did not deprive yourself of treats sometimes like once a month. Make sure you will not skip your regular workout to burn the excess fats and calories. Also, make it a habit of eating veggies to maintain body weight. Skip pasta and bread for fewer carbs.

Broccoli Salad Recipes – A Quick Summer Fresh Salad Recipe



Broccoli salad recipes may look so dull that you cannot imagine eating it. But thinking about the many health benefits, you will be enticed to eat broccoli salad.


This salad is a super simple dish to prepare with lots of nutrients such as potassium, protein, fiber, and fewer carbohydrates. Since this is a homemade recipe, you can make it a potluck when someone is inviting you over to their house. You can also put it in a refrigerator or fridge or store in a cool place in your kitchen to maintain the desired flavor.

There are many health benefits of eating it that include it reduces cholesterol, lower chances of acquiring cancer, increases bone health, improves skin look, improved digestion, and detoxification. Who would not love that?


Aside from being delicious, I mentioned earlier that this salad has many health benefits. So, let us look into one of each before sharing the plate of the broccoli salad later.

Risk of Cancer

There is no doubt that it contains many nutrients like sulforaphane that makes broccoli a cancer-fighting vegetable. More than five servings of this vegetable per week can lower the risk of lung cancer for women. But others metabolize the beneficial enzymes from it and differently from others based on genetic background.

Bone Health

Having a healthy bone is linked to sufficient vitamin K. Our bones need a daily intake of calcium for stronger bones. A cup of broccoli can give our body over 100% of calcium intake so children can benefit from it. But children do not like eating vegetables that much. So our creamy and exciting salad recipes can resolve that issue. Children would love eating the salad recipes with more healthy foods, but for sure, they will enjoy it.

Healthy Skin

If you see healthy skin, it is commonly associated with citrus fruits. Vitamin C has a significant impact on healthy skin. But broccoli, though it does not belong to citrus fruits, contains vitamin C, which makes skin healthy. The antioxidant in broccoli is responsible for overall skin texture and protection from UV radiation.

Better Digestion

Since broccoli is antioxidant, it also contains a high amount of fiber, which helps in detoxification. Improving digestion helps our intestinal tract from getting constipated. Also, it lowers the risk of colon cancer by getting rid of toxins from our body.

If you are acidic, then eating the salad recipes will cure your acidity because of the magnesium presents in the vegetables. Remember that a healthy stomach is essential for the overall health of a person.

Losing Weight

If the diet is an issue, eating the broccoli salad is one of the healthy meals you can consider. The fiber makes you feel fuller, which helps you skip meals and reduce the intake of calories. It also slows down the absorption of sugar, which can be stored as fat. So this recipe will help you lose weight and maintain a healthy diet.

Anti-inflammatory and Natural Anti-allergen

Aside from antioxidants, broccoli is a high source of anti-inflammatory nutrients, a significant amount of fatty acids. It will lessen the impact of allergic reactions.

Healthy Broccoli Salad Recipes

With the nutrients that it contains, here are some of the broccoli recipes that you can enjoy. It includes all family members.

Asian-Style Broccoli Salad

Broccoli-Salad-Recipes-with-Lowest-02To make the Asian style broccoli salad, you will need the following ingredients and instructions.


Garlic Paste 2 teaspoon

Ginger Paste 2 teaspoon

Sesame oil 4 tablespoon

Soy Sauce 2 tablespoon

Chilli Powder 1 teaspoon

Broccoli 200 gram

Corn 50 gram *You can also try using baby corn.

Carrot 1 piece, chopped into matchsticks

Peanuts Half cup, roasted until crisp

Salt to taste

How to Prepare:

  1. Stir fry the broccoli in sesame oil and set aside if cooked. 
  2. Then mix in a bowl the sesame oil, soy sauce, and chili powder.
  3. Add the broccoli in it and mix the ginger, garlic, and chili powder. 
  4. Before serving, on top, add some peanuts and salt to taste. 

You can add cheese or cheddar but no mayo if you want to have the authentic Asian flavor.

Cranberry-Almond Broccoli Salad


Red Onion Half cup finely chopped

Mayonnaise ⅓ cup, preferable canola

Greek yogurt 3 tablespoon

Apple Cider Vinegar 1 tablespoon

Honey 1 tablespoon

Salt ¼ Teaspoon

Black Pepper ¼ Teaspoon

Almonds ⅓ cup, toasted

Cranberries ⅓ cup, dried and no sugar

Bacon 4 pieces, cut into bits, cooked

How to Prepare:

  1. In a bowl with cold water, soak the red onion for 5 minutes and drain.
  2. Then combine mayonnaise, yogurt, vinegar, honey, pepper, and salt. Stir well with a whisk. 
  3. Add the remaining ingredients – red onion, broccoli, almonds, cranberries, and bacon.
  4. Cover and chill for an hour before serving one of the creamy broccoli salad recipes.

Just in time before serving one of the creamy broccoli salad recipes.

Broccoli Salad with Creamy Lemon Dressing


For the broccoli salad, you will need the following:

Broccoli 2 heads, medium size with stems

Carrot 1 large piece, and grated

Red Onion The half size of a small onion, equivalent to quarter cup, and thinly sliced

Walnuts Half cup, toasted *You can also use pecans as alternative

Cranberries Half cup, dried

For the dressing, you will need the following:

Mayonnaise Half cup

Sour Cream Half cup

Lemon Juice 2 tablespoon

Sugar 1 teaspoon (add to taste)

Salt ¼ teaspoon

Black Pepper ⅛ teaspoon

How to Prepare:

  1. Peel the stems of broccoli and cut into bite-sized pieces, including the heads.
  2. Mix in a bowl the grated carrot and onion with walnuts or pecans and dried cranberries.
  3. For the dressing, mix all the ingredients in a separate bowl.
  4. Then toss the dressing into the salad to combine. This will be the perfect time to mix it. 

For these creamy broccoli salad recipes, you can get a total of 349 calories and other nutritional value with the ingredients.

Broccoli-Quinoa Salad with Honey-Mustard Dressing

qnsybgcfwebrccliNot a fan of lemon dressing? Well, this one might take you into one of our healthy broccoli salad recipes. The broccoli-quinoa salad with honey mustard dressing is easy to prepare the salad.


For the broccoli-quinoa salad, you will need the following:

Quinoa ¾ cup, cooked

Water 1 ½  cup water

Almonds ½ cup, roasted

Broccoli 2 to 3 medium heads, including the shredded stems

Basil ½ cup, freshly chopped

For the dressing, the following should be the ingredients:

Olive oil Half cup

Lemon Juice 2 tablespoons

Mustard 2 tablespoons

Apple Cider Vinegar 1 tablespoon

Honey 1 tablespoon

Garlic 2 medium cloves, minced

Salt ½ teaspoon

Pepper to taste

How to Prepare:

  1. While cooking the quinoa with 1 ½ cups of water, gently simmer until it has absorbed all the water. Then remove it from the heat and let it rest for 5 minutes. Do not remove the cover until it cool.
  2. Meanwhile, in a mixing bowl, mix the quinoa with the broccoli, basil, and almonds. 
  3. For the dressing, combine all the ingredients and whisk until emulsified. It should be a little tangy with a sweet flavor.
  4. Then pour dressing to mix quinoa and broccoli. 
  5. Finally, let the salad rest for 20 minutes to allow the flavors meld.

You can add some raisins for additional flavor.

Broccoli and Sauerkraut Salad

asjdhtq2be-qwefdAside from creamy, we offer you a savory flavor as one of our broccoli salad recipes.

Here are the ingredients:

Red onion ⅓ cup thinly sliced vertically

Whole Milk ¾ cup, plain flavor

Mayonnaise 2 tablespoons. *We suggest a canola-based mayonnaise.

Olive oil 1 tablespoon, extra virgin

Lemon Rind 1 tablespoon, grated

Black Pepper ½ teaspoon

Salt 1 teaspoon

Garlic 1 clove, grated finely

Broccoli 2 medium sizes with stalks

Red sauerkraut ½ cup, drained and refrigerated

Almonds ⅓ cup, unsalted and chopped

How to Prepare:

  1. First, soak the red onion in water for 10 minutes and then drain well.
  2. In a separate bowl, whisk together the kefir, mayonnaise, olive oil, lemon rind, pepper, salt, and garlic.
  3. Next, chop the broccoli florets into bite-sized and the stalks into half-moons.
  4. Add the broccoli, onion, and sauerkraut to the kefir mix. 
  5. Before serving, sprinkle with almonds.

Others used sunflower seeds for a different kick in the salad.

Sharing My Thoughts

The broccoli recipes are not as dull as you think. Alternatively, it is a healthy way of eating broccoli. With additional flavor with the dressing, everyone can enjoy broccoli salad recipes. The broccoli recipes are easy to prepare and easy to eat. The trick to having a cholesterol free and delicious dish during summer is to serve it with fresh broccoli. Instead of eating it raw, a quick blanch of the vegetables can give a crisp effect in your salad. Overcooked prep will surely ruin your salad. You can also cook it if you want to make sure that your salad is not raw.

Diet Depending on Your Age? Here is the Extra Ordinary Guide for you!


Diet depending on your age, is essential as any diet. As you can see, the food we are going to intake should match what our body needs. The nutrients we consume should be sufficient with what our bodies should have for the daily tasks.

Diet depending on your age, can start right away after you were born. An infant should already have the complete nutrients it needs to grow strong and healthy.  Priority nutrients that our body should consume are those excellent for our brains.

Forget the satisfying food instead look for healthy foods that can supply your body. For instance, you should focus on fiber, protein, and nutrient-rich foods. So let us start the diet when people are at their youngest age.


What to Know on Diet Depending on your Age

Diet Plan for Infants

After six months since birth, an infant will need nutrients. Mother’s milk is not only the healthy food you can give. You can try several alternative kinds of milk for your baby. But still, mothers’ milk is the best for the immunity and protection of the baby. You cannot argue with that.

Since the food requirement of a baby is only in the form of liquid. Make sure that everything you will get besides an infant is clean and safe. Formulated milk is one of the options you can give to your baby. It should always be fresh.

For first time mothers, breastfeeding is not always convenient, especially when you are working full time. There are things to consider, such as the place and time for breastfeeding. Make sure that it is also a safe place to nurse. Do not be alarmed if the baby sometimes cries because, like mothers, they are also adjusting to nursing. Also, make sure that the mother is not taking any medications after pregnancy that will affect breastfeeding.

If this happened, you could resort to baby formula. It can be bought from convenience stores. Along with baby formula are bottles, nipples, collars, and sterilizers. Yes, the sterilizer is essential as you will be using baby formula. Sterilization of bottles can prevent foodborne illnesses.

But this is not advisable as long as breastfeeding can be done for the first six months of the baby.

Age 6 months to 2 years

Diet-Depending-on-Your-Age-02At this point, diet depending on your age is essential, and for babies between 6 months and two years, you can start feeding them some solid foods. The recommendations should be rice cereal mixed with milk or formula. It is the start of introducing solid food to babies.

Aside from rice cereal, you can use pureed fruits and vegetables. This time you can do this if you can see the baby has already adjusted with solid food.

When a baby becomes a toddler, the change of pace is fast-changing, so they need food rich in calories, proteins, healthy fats, and iron. Feeding them is not equivalent to the amount of food that grown-ups are eating. The stomachs of a baby and toddler are tiny, so a small amount when feeding them is necessary.

At this time, diet depending on your age is essential. Salts, sugar, and artificial sweeteners should be avoided in food preparation. Solid foods should be soft foods though you can see that they have teeth; they can only chew soft foods. Do not forget full-dairy products which help in the brain’s development. Specific amounts of healthy fat and cholesterol for optimal growth as well.


If diet depending on your age is the basis for children, the foods you should serve them are rich in calories and protein. Protein is vital for children. It helps them build more muscle mass. So the diet should have fruits, vegetables, and whole grains. These are the healthy foods that should have a high amount on the menu.

Make sure you avoid foods that are high in sodium, sugar, artificial sweeteners, and saturated fat. It will disrupt the nutrients that your body needs. Sodas and other foods with artificial sweeteners should be replaced with healthy drinks. Processed foods have higher sodium, and you should stop eating it.


Diet-Depending-on-Your-Age-03For teenagers, diet depending on your age is more complicated. Teenagers will start to have their own food requirements. So how would you monitor the intake for teenagers?

Some of the characteristics of teenagers are active and sedentary. For active teenagers, they participate in sports, physical activities, and household chores, and the yard. On the other hand, inactive teens focus more on their studies, reading, playing instruments, and nowadays, teens spend more time on gadgets like cell phones and tablets.

The tricks to making teenagers eat healthy food can be done in many ways—store foods in the refrigerator where they can see it right away. Yogurt, low-fat dairy products, peanuts, almonds, and whole-grain crackers and bread can do a lot to a teen’s health. Prevent stocking foods that are high in artificial sweeteners like sodas, cookies, and cakes. Too much of this will end up damaging their health.

Encourage them to do some physical activities, so there will be limitations in gadgets. Free time will be spent on hiking, mountain biking, racing, and other outdoor fun activities. Who would not love to enjoy sunlight and fresh air outdoors?

Diet for Boy and Girl Teenagers

There are different diets for each teenager. For instance, a boy teenager will need lots of protein, calcium, and vitamin D. These nutrients will help them to have more muscle mass and healthy bones.

For girl teenagers, especially when having menstruation periods can be hard to handle. At this point, girls will need foods high in iron like red meats, fortified cereals, beans, and green leafy vegetables. A well-balanced diet is what most women need to maintain proper body weight mass index.

Well, everyone needs it; getting overweight is not healthy and can cause some illnesses. Regular exercises can help build strong bones, so better get moving. When you pass the limit of your weight, you should try a restricted diet.


Being an adult can be more challenging than being a teenager. At this point of age, eating healthy foods is a must, especially those high in calcium, protein, and iron. Changing eating habits for good is a necessary and healthy way to prevent further damage, such as being overweight, which can cause diseases or ailment over time.

But when you get older, certain foods need to be more nutritious, such as fruits and vegetables. They can give your body more fiber and antioxidants that can reduce your chances of developing cancer or other ailments. The diet depending on your age, affects when your body is needing different nutrients. Our body as well needs water for the digestive system and skin to be moisturized. Foods rich in calcium are also essential to keep your bones healthier. Such as low-fat dairy products, leafy greens, and canned fish can be a great source of calcium. Protein and vitamin B12 are nutrients that our body needs. Protein prevents the loss of muscle mass while vitamin B12 reduces red blood cells and increases brain and nervous system health.

Getting Pregnant

Getting Pregnant Diet01Women, when reached childbearing age, are important and will be needing proper dietary preparations. First, you should watch for your weight. Excess weight can cause some health concerns both to mother and child. Some nutrients that you should watch out are iron, calcium, and folic acid. These are essentials before and during pregnancy. Iron is crucial to maintain hemoglobin and calcium for healthy bones so that a woman can bear the child for the time needed. But the most important is to have folic acid in the body. It prevents neural tube defects.

Our Insights

Diet depending on your age is an essential requirement when you plan your menu. It is better to know that when you reach a certain age, your body requires different and specific nutrients.

E.Coli Bacteria Infection: Simple Ways to Prevent a Deadly Complications

E.Coli Bacteria Infection: Simple Ways to Prevent a Deadly Complications

E.coli, for others, is killing bacteria that come from the intestine of animals. Naturally, it is harmless to humans, but with the gene mutation, it became one of the causes of diseases.

E.Coli Bacteria InfectionE. Coli can be transferred from fresh meat to our plate. The outer surface of meat during butchering is one of the methods in which the e.coli can be spread. Other ways of how it can be outbreak are contamination, improper waste disposal and usage of unsanitized equipment.

In some cases, you can experience disease caused by e. Coli because of eating undercooked ground beef. Also, eating raw fruits and vegetables can increase your chance of experiencing ill. But how will you know if you are sick?

Sometimes people can get sick without their knowledge. Since e.coli is a form of viruses, bacteria and parasites, early symptoms are vomiting and diarrhea. Also, the respiratory illness can be formed.

In general aspects, the spread of bacteria can be avoided if you have lesser or no exposure from eating and drinking contaminated foods like undercooked meat, fruits, and vegetables. Also, unpasteurized milk and milk products, apple juice and untreated water. The only catch if you want to prevent from e.coli exposure is that you will have to be careful when preparing food and eating it as you will have no idea if the food is contaminated or safe to eat. Therefore, proper cleaning and proper way of cooking are essential.

Signs You are Infected

Mild symptoms of e.coli bacteria are an upset stomach. If the infection is more than a week, you will experience stomach cramps, diarrhea, vomiting, nausea and a bit high in your temperature.

If these symptoms are gone within ten days, you are lucky to get well and no need to take medications.

But in some cases, those who are infected with e.coli, they develop life-threatening symptoms. You can have symptoms like kidney failure, seizures and stroke. If these symptoms are left untreated, it may cause your life.

How to Get Treated

There is no direct treatment for e.coli infections. But there are ways on how to get well once you are positive with e.coli bacteria infection. To keep your body status healthy, you need to stay hydrated. It will keep your kidneys functioning well.

The next thing you can do, which is essential is to cook your food correctly. There is a difference in cooking steak at medium rare versus half cooked. You can set the temperature of at least 71 degrees celsius. Also, if you want your vegetable half cook, make sure that you washed the vegetables.

Better Tips on How to Prevent E.Coli Bacteria Infection

Top Picks

And this is our favorite tip when it comes to infections. If you are aware that you are exposed to e.coli, you will need to prevent it from infecting others. Controlling the disease from spreading is one of the tips that you will need to remember. It is the priority because spreading infections can be prevented. You should not let others suffer from the diseases you have. One way to control it is preventing from preparing food for others. It is the highly contagious factor of spreading germs.

Wiser Picks

Make sure that you are eating hamburger patties that are color light red in the middle. If you see red color, you should cook it more.

In food preparations, you should have separate space for cooking of food and eating. Make sure you wash your hands, counters and utensils before using it. Unsanitized and unclean cooking tools can be a source of e.coli bacteria.

Choose to drink and eat food that is purified, especially when it comes to milk products. Also, you need to choose safe water. Ensure that your drinking water is boiled or treated, so there is no presence of e.coli bacteria.

Aside from washing your hands, make sure you also wash the vegetables, fruits and meat thoroughly with clean and safe running water. Some of the plants need scrubbing so the surface can be smooth and clean; especially, vegetables like potatoes and carrots. These vegetables are grown beneath the soil, so the tendency of having bacteria is high.

If you have a farm, you will encounter live animals. As mentioned earlier, we can be exposed to e.coli bacteria from domesticating live animals like cows, pigs and sheep. Therefore, our tip is to make sure you wash your hands after contact with live animals. It will keep you safe from e.coli infections.

Our Food Safety for E.ColiOur Food Safety for E.Coli

Indeed, at first, e.coli is not a deadly infection, but if you keep it untreated, it may cause your life. You can avoid e.coli infections from spreading and getting it by yourself if you know how to make your food safe to eat.

The clean and proper way of preparing your food is the ultimate key if you want to be excluded as patients of this infection — especially those with the low immune system, which is susceptible to acquiring infections. Also, taking vitamin supplements and eating healthy foods can increase your immune system in fighting bacteria and viruses.

Make sure to have habits of enough sleep and drinking plenty of clean water. Exercises and a healthy lifestyle are also significant.

E.coli infections can be prevented and cured. But if you are too careless and left it untreated, you will notice that it will be risky.

Choose the Best Foods that are High in Protein


Foods that are high in protein are essential for your body to build more muscles. It also gives you more energy when doing your workout routines daily. If you want to lose some fat and keep lean muscles, you will need to consume protein food regularly.

Foods that are high in protein have amino acids that are responsible for making our muscles, bone, skin and hair healthy. Looking great with a fit and healthy body will help us do our daily tasks. If you are doing bodybuilding workouts, eating protein food will help you achieve a physically fit body.

But not all foods that are high in protein are healthy. Some may contribute to the increase in your body weight. Therefore, make sure that you have the list of friendly protein foods and those that you need to avoid.

You are wondering why protein can give you more weight? Protein-rich foods have added sugar that can make you gain more weight. If you want to enjoy these kinds of protein foods still, you should only consume the right amount. Otherwise, you will end up reversing your workouts and diet meal plans.

Since we are talking here about foods that are high in protein, we are giving you a list of those you need to avoid. But if you still insist on eating these, make sure you eat the right amount. Remember, in everything, too much consumption of the wrong foods can harm your health.

Foods with protein that needs in moderate consumption

Limit your consumption of dairy products. Packaged dairy products like yogurt and cheese can give you high protein. But, it also has preservatives like artificial flavors and added sugars. If you want to enjoy dairy products as a protein source, check the labels for no sugar and flavors added.

Another protein food that you need to stop considering as dessert or energy booster is the protein bars. This food is tempting because of its size, which you can sneak easily in your pockets or bags. A little bite will not hurt your workouts, but it contains lots of sugar and preservatives that can affect your diet and exercises. Why not have another option for a snack, dessert or energy-boosting food.

On the other hand, we know that legumes can be a good source of energy, right? But the missing point in legumes is high levels of fats and calories. Take it from peanut, one of the plants that need to be consumed in moderation. Because for every 100 grams of peanuts, you can have 26 grams of protein.

After a workout, you will need replacement of protein to your body. One of your options is protein shakes. This shake can be helpful to replace for protein loss during the workout, but you need to see the labels for the amount of added sugars. Too much sugar content can affect your body weight.

Good foods with proteinGood foods with protein

Your key to be fit and healthy at the same time is eating an adequate amount of protein. The amino acids in protein foods help our body to create more muscles. With each protein food, it has amino acid to build muscles and control your hunger. So what are proteins foods that are good for you?


Start your day with an egg. The egg is an excellent source of high protein foods with many amino acids. Also, you can have omega 3 fatty acids from fortified eggs. The amount of protein in one large egg is 6 grams. This amount of protein can give you the nutrients you need.


If you want to fill your body with a quality high protein food, get some slice of tuna. It is one of the right choices that you have to consider. Tuna can be easily digested so that protein can be broken down into amino acids in no time. It has high-quality protein, and in every 3 ounces of serving, you can get 25 grams of protein.


Other than tuna, you can have halibut. Halibut can give 23 grams of protein for every 3 ounces of serving. It can also provide 2 grams of healthy fats. So if you want another source of high protein, this can be your option.


Another fish on your plate can be a great source of protein and omega-3 fatty acids. Salmon has 23 grams in its serving with 3 ounces. Other than protein, you can have omega 3 fatty acids which are essential also to your health.


If you cannot find salmon and tuna, choose tilapia. Tilapia has a mild taste, but you can get 21 grams of protein with every 3 ounces of serving. The protein from tilapia is enough for building your muscles.


Seafood rich in protein is a unique way to build up muscle. Octopus can give you 25 grams of protein with every 3 ounces of serving. But you may be thinking on how you can make the octopus flesh tender. Since it is known to have an elastic or gummy texture, you need to place it inside the freezer. The freezing process of octopus can help you tenderize the meat.


Let us go to the meat shop, shall we? Meats high in protein come in many forms. For starters, you can have steak. The protein in steak can give you 23 grams with every 3 ounces of serving. Your steak can be in round or rib-eye cuts. But you need to choose leaner cuts of steak like round and loin. The best way to cook a steak is medium-rare to enjoy protein in a juicy flavor.


You can have other protein sources from meat. The lean ground beef provides 18 grams of protein for 3 ounces serving. The leanness of ground beef should be in between of 100 to 90 percent. In this way, if you will use ground beef to your cooking, it still has some tasty flavor.


On the other hand, many have trusted chicken meat to provide them with a good source of protein. Chicken is one of the best choices when it comes to meat. Just avoid the skin with fats underneath it. The part of chicken with most protein is the breast. It can give you 24 grams of protein with 3 ounces of serving.


Same with chicken, turkey meat is the right choice of the protein food source. It has a low-calorie content but gives you 24 grams of protein with every 3 ounces of serving. Turkey breast is the best part where you can get fat-free protein.

Green peas

Getting worried because of your eating habit? If you are vegetarian and you only opt for plant-based foods, you need not worry about getting an adequate amount of protein. Foods rich in protein can also be found in some vegetables. We call them vegetarian protein.

As mentioned earlier, legumes contain a high amount of protein. Moderate in consumption, green peas can help you get the protein your body needs. Mostly we can see green peas as a side dish. If you don’t want this approach with the peas, you can enjoy it by blending it with other healthy foods.


Other than meat, you can have complete amino acids by eating quinoa. Quinoa is our favorite grain when it comes to nutritional facts. Aside from fiber, you can have protein. You can enjoy quinoa as toppings to your favorite breakfast cereals.

Chia Seeds

Another topping for your salads is chia seeds. It adds protein to your healthy salads, yogurt, oatmeal, or blend it to your smoothies. Another way to consume chia seeds is by soaking it in water until it makes a rich foam and creamy texture. It would look like a pudding.


Another twist for our vegetarian protein is tofu. This food can give you 12 grams of protein with every 3 ounces of serving. Not bad, right? Enjoy eating tofu with different recipes. Or you can fry and used it to your favorite cuisines. You can also add it to your favorite smoothie.


Cocoa is a good source of protein as long as there is no added sugar. Your cocoa powder can give you 1 gram of protein for every tablespoon. The taste of cocoa powder should be bitter. It is the kind used in baking or making hot chocolate. If you use it for drinking, make sure you add nonfat milk and calorie-free sugar to add some taste. Otherwise, you will end up making a protein drink that can make you gain weight as well.

Non-dairy milk

As we were saying, dairy products can make you gain weight. So choose non-dairy milk or alternatives for fabulous additions to your diet plan. You can have almond milk, plain soy milk and other non-dairy milk that can give you protein with fewer calories contents. Check the label before purchasing the product so you can see the difference.

Protein routine in your meal plan

To keep yourself on the track of eating the best foods that are rich in protein, you need to make an exciting meal plan of your choice. But we can give you some ideas for your meal plan with protein.

Make alternatives for your meat as the primary protein food. You can have seafood protein, which is rich in omega-3 fatty acids. Some exciting recipes for your seafood are steak, fillet, grilled, or baked.

Then you can have a side dish of beans, peas, or any soy products. Soy products can be a part of a meal or sometimes the main dish.

You can also choose unsalted nuts for snacking or toppings to your salads. Some dish can replace meat as ingredients like toasted peanuts to stir-fry vegetable. You can also sprinkle a few nuts on top of your desserts like ice cream or frozen yogurt.

The art of getting an adequate amount of functional protein

The art of getting an adequate amount of functional protein

Indeed, proteins are essential to our body in building muscles and keeping our body in good shape. Like other food, we need to consume an adequate amount of protein, and it should be in moderation for more promising results.

To remind you that prevention at a young age and to eat nutritious foods over time lead us to be fit and healthy. We can avoid serious health problems and learning some ways to improve your eating lifestyle.

Many have great desires to be physically fit and healthy. To be in good shape while indulging mindlessly with junk foods can harm your health eventually.

So eating foods rich in protein can make a change to your body without giving you a drastic meal plan. Make your choice to have lean protein to keep your bad cholesterol at a low level. Have an eagle eye on details in the labeling of the package. You can see the contents of packaged food, especially dairy products. Further, you have to keep every meal on your table safe to eat. Make sure you store it properly if you consume it later.

Life is good, so keep your lifestyle in good shape.

Anti Aging Foods that Will Keep You Evergreen for Long time

Anti Aging Food

Anti Aging Foods, Time and Tide wait for none- one of the most shared proverbs that always remind us we are getting old. We are aging as wrinkles are appearing on the face as proof. Every day the person we see in the mirror is becoming old in a new way. Isn’t it a big fear that is silently disturbing your mind?

Let’s face the truth -Who wants to get old? I think no one does. Almost everyone starts thinking about their aging after a particular time of life. I also think about it. When I see my University juniors in social media, fear comes to mind that- “hey you are aging”- that fear says. No, I do not want to live in this fear; I want to see new me in the mirror in new ways. The evergreen me! I am sure, everyone does. We have to accept the truth that no one will remain evergreen for a lifetime; only we can stay evergreen for a long time if we try. Experts have suggested some foods that incredibly act as anti-aging and help to look younger for a long time. Read below to find out those foods.


anti aging foods avocado 01

Avocados are full of omega-3 fatty acid. It helps to moisturize skin from inside. Furthermore, it helps to prevent wrinkles, acne and increases collagen production. They also control the cholesterol and promote better brain function.

Bananasanti aging Banana

Bananas are the excellent source of potassium. They help reducing belly fat, puffy face and also help to prevent bags under the eye.

Tomatoesanti aging tomato

Tomatoes are packed full of Vitamin C. It assists to get glowing skin, and increases collagen production. There are some components in tomatoes that protect skin from UV damage.  Some studies have suggested that you can start noticing the actual benefits of this veggie after consuming it subsequently six weeks on a regular basis.


Yogurt is the high volume of bacteria that help to maintain good health. It reduces age-related illnesses. It contains calcium that keeps bones healthy.<!–nextpage–>


Complex carbs like oats contain low-glycemic. It prevents wrinkles and acne as well as keeps blood sugar under control.



Berries contain flavonoids, Polyphemus, vitamins, and tons of antioxidants that helps get better skin and promotes cell regeneration for new skin.

There are other foods like nuts, orange, Fish, Vegetables that promotes better skin. Try to keep these foods and foods listed above in your daily meal and see new you in the mirror in new ways.

Diabetes Recipes Fun and Friendly That You Must Try

Diabetes Recipes

Diabetes Recipes, when we think of it, we believe it’s boring, right? Most of the people who have diabetes have the mindset that they have to ban all kinds of tasty food. They have to eat a minimum, no delicious food, and so on. It is not the truth always. They can eat tasty yet healthy foods that will not increase their sugar level.

Diabetes Recipes can be delicious yet healthy. My mom has diabetes. After figuring out this disease, she almost changed herself. She started dieting, banned most of the foods, and ended up with severe weakness. Finally, She came to know having diabetes doesn’t mean starving. Doctors also advised to eat appropriately but keeping control of it is necessary. After that incident, my mom started making foods that are diabetes-friendly yet tasty. Here I am going to share 2 of those recipes with you.

Chicken Gumbo Soup

Chicken Gumbo Soup


  • 8 cups of water
  • 1 tablespoon hot pepper sauce
  • 2 carrots,  thinly sliced
  • 4 ounces fresh mushrooms
  • 1 (10 ounces) package frozen okra, defrosted and sliced
  • 1/4 cup uncooked wild rice
  • half boneless chicken breast – cubed
  • 1  and 1/2 cups of raw rotini pasta
  • salt  and ground black pepper to taste
  • 3 green onions, properly chopped


  • At first, boil water.  Add garlic powder and hot pepper sauce to it. Add the carrots and mushrooms to the water. Give it a cook for five minutes.
  • Add okra, wild rice, and chicken cubes cook on low heat for three hours.
  • After that add the spiral pasta, and again cook for ten minutes.  Add salt and pepper to taste and garnish it with green onions. Chicken Gumbo Soup is ready to serve. 

Quick Potato Salad

Potato Salad


  • 2 potatoes, skinned and diced
  • 3 boiled eggs, cubed
  • half cucumber, chopped
  • 1 tomato, finely sliced
  • 1 celery stalk, diced
  • 1/4 cubed onion
  • 1/4 cup green onion, finely chopped
  • 3/4 cup of mayonnaise (low-fat)
  • 1 tablespoon of mustard
  • salt and ground black pepper to taste


  1. Take a bowl of water and add a little bit of salt. Add the potatoes and cook for a few minutes until soft. Wash the potatoes with cool water.
  2.  Now, mix most of the ingredients-potatoes, hard-boiled eggs, tomato, cucumber, onion, celery, and other ingredients in a bowl. Combine the ingredients properly.  Sprinkle salt and pepper to it according to your taste. Your Potato salad is ready.

These recipes are tasty and Diabetes-friendly. Diabetes Patients feel free to incorporate these fun recipes into your meal.

Salmon Fish Tasty yet Nutritious Recipes for People Caring about Heart


Salmon fish is one of the most nutritious and favorite foods around the world. There are lots of health benefits of this super food.

Salmon fish contains protein, omega-3 fatty acid, Vitamin B, Potassium, antioxidant, and lots of medicinal properties also.  It reduces the risk of heart disease to a patient who is suffering from heart diseases can enjoy the varied taste of Salmon without fearing the disease.

Regularly, I cook salmon for my family. I make sure to keep salmon to a meal at least once in a week. I try different recipes that are fun to cook also it brings changes in taste. Salmon can be a lifesaver when you are throwing a party at your house. Salmon dish is, of course, a showstopper. Also, people who have any heart disease are always afraid to go to someone’s house for a party as they will not get heart-healthy food. If you are inviting anyone who is suffering from heart disease you can surprise them with tasty and heart-healthy salmon fish.

Today, I will be sharing recipes made by Salmon which are not only tasty but also heart healthy.

Lemon Rosemary Salmon

Lemon Rosemary Salmon


  • 1 lemon,  sliced finely
  • 4 sprigs fresh rosemary
  • 2 salmon fillets, bones and skin removed
  • coarse salt to taste
  • 1 tablespoon olive oil


  • Preheat the oven to 400 degrees F.
  • Arrange half of the lemon slices in one layer in a baking dish.  Make another layer with 2 sprigs fresh rosemary. Arrange salmon fillets on the top of it. Add salt in Salmon. After that, coat the fillets with left behind rosemary sprigs. Place remaining lemon slices on the top of it.  Finally, add olive oil.
  • Bake 20 minutes in the preheated oven. Enjoy!

Baked Salmon Fillets Dijon

Baked Salmon Fillets Dijon


  • 4  salmon fillets
  • 3 tablespoons of mustard
  • salt and pepper
  • 1/4 cup breadcrumbs
  • 1/4 cup  melted butter


  • Preheat the oven to 400 degrees F. Take an aluminum foil and arrange it in a baking pan.
  • Keep the salmon fillets on the pan. Place a little layer of mustard on salmon fillets, and sprinkle salt and pepper to it. Add bread crumbs on the top and finally, add melted butter to it.
  • Bake it for 10 to 15 minutes. Ready to Eat!

Indeed, these recipes are finger licking yet heart healthy so why are you wasting times? Make these and don’t forget to share these recipes with others.