Changing How You Eat

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As you may know, not fueling up with the right nutrients can affect how well your body performs

and your overall fitness benefits.  Even though healthy eating is important, there are myths that

hinder your performance if you listen to them. Below, you'll find some myth busters on healthy

eating.

1.  Working out on an empty stomach. If you hear a rumbling noise in your stomach, the
rumbling is trying to tell you something.  Without listening to them, you are forcing your body to
run without any fuel.  Before you exercise or do any physical activity, always eat a light snack
such as an apple.

2.  Relying on energy bars and drinks. Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer.  Fruits and vegetables are your best bets,
as they are loaded in vitamins, minerals, fluid,
and fiber.

3.  Skipping breakfast. Skipping breakfast is never a good idea, as breakfast starts the day.  Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day.

4.  Low carb diets.
Your body needs carbohydrates for your muscles and the storing of energy. 

5.  Eating what you want.
Eating healthy and exercising doesn't give you an all access pass to eat anything you want.  Everyone
needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6.  Not enough calories
Although losing weight involves calories, losing it too quickly is never safe.  What you should do,
is aim for 1 - 2 pounds a week.  Always make sure that you are getting enough calories to keep your
body operating smoothly.  If you start dropping weight too fast, eat a bit more food.

7.  Skip soda and alcohol.
Water, milk, and juice is the best to drink for active people.  You should drink often, and not
require on thirst to be an indicator.  By the time you get thirsty, your body is already running a
bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your
body performs.  The healthier you eat, you better you'll feel.  No matter how old you may be, healthy
eating is something you should strive for.  Once you give it a chance, you'll see in no time at
all just how much it can change your life - for the better. Now since we have that out of the way let's take a look at cooking basics for beginners.

                                                  Cooking Basics for Beginners.

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When it comes to cooking, it is important to keep in mind that everyone started somewhere. I do not know of a single person who was born with a wooden cooking spoon and ready to go. There is a lot of learning that must be done in order to become a prolific cook and then there is always room for improvement. Not only do you need to begin with the basics when it comes to cooking but you almost need to begin again when learning to cook a new cuisine such as Chinese, Thai, or Indian food.

This means that at any given time in your cooking learning cycles there is quite probably someone somewhere that is better and/or worse at cooking than you. Take heart from this because even the best have bad days when it comes to cooking. There are many people who cook for different reasons. Some cook in order to eat and survive while others cook because they actually enjoy the process of cooking. Some cook during times of emotional upheaval and others cook out of sheer boredom. Whatever your reason for cooking or learning to cook you should always begin with the basics.

The first thing that you need to learn is what the different terminology you will find in recipes actually means. There are many new and sometimes foreign sounding terms that you will find in common recipes. These terms can mean the difference in recipe success or failure. You should be able to find a good section in any inclusive cookbook that explains the different definitions for unfamiliar terminology. If you aren’t absolutely certain what is meant by “folding in the eggs” it is in your best interests to look it up.

Another great bit of advice when it comes to cooking basics is to try simpler recipes for a while and then expand your horizons to the more complex recipes that abound. Most recipes will have a little note about their degree of difficulty and you can read through the recipe to see whether or not it is something you are interested in preparing or confident that you can prepare. Remember Rome wasn’t built in a day and it will take quite some time to build a reliable ‘repertoire’ of recipes to work into your meal planning rotation.

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The good news is that once you’ve learned the basics of cooking it is unlikely that you will ever need to relearn them. This means that you can constantly build up and expand your cooking skills. As you learn new recipes and improve your culinary skills and talents you will discover that preparing your own meals from scratch is much more rewarding than preparing prepackaged meals that are purchased from the shelves of your local supermarkets.

You will also discover as your experience and confidence grows that you will find yourself more and more often improvising as you go and adjusting recipes to meet your personal preferences. If you prefer more or less of ingredients or want to make a recipe a little more or less spicy in flavor you can make simple adjustments along the way in order to achieve this goal. In other words you will begin in time to create recipes of your very own. And that is something you won’t necessarily learn when it comes to basic cooking skills for beginners but you would never learn if you didn’t master those basic cooking skills.

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The benefits of Cooking with Different oils.

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Cooking with Oils

Everyone knows the foods to eat that improve health,
although how we cook the food can be just as important.
With there being so many oils and butter products
claiming to be the best, it can be quite difficult
to know which ones to use and which ones to avoid.

1. Canola oil
Canola oil is a popular oil, with many physicians
claiming that it has the ability to lower the risk
of heart disease. The oil is low in saturated fat,
high in monounsaturated fat, and offers the best
fatty acid composition when compared to other oils.

You can use canola oil in sauteing, as a marinade
and even in low temperature stir frying. It has
a bland flavor, which makes it a great oil for foods
that contain many spices. Unlike other oils, this
one won't interfere with the taste of your meal.
Here is a recipe you might like to try;

Favorite Irish Soda Bread

Ingredients
3 cups all-purpose flour
2/3 cup sugar
3 teaspoons baking powder
1 teaspoon salt
1 teaspoon baking soda
1 cup raisins
2 large eggs, beaten
1-1/2 cups buttermilk
1 tablespoon canola oil

Directions
Preheat oven to 350°. In a large bowl, combine first five ingredients. Stir in raisins. Set aside 1 tablespoon beaten egg. In a bowl, combine buttermilk, oil and remaining eggs; stir into flour mixture just until moistened (dough will be sticky). Transfer to a greased 9-in. round baking pan; brush top with reserved egg.
Bake 45-50 minutes or until a toothpick inserted in the center comes out clean. Cool 10 minutes before removing from pan to a wire rack to cool. Cut into wedges.
Nutrition Facts
1 wedge: 227 calories, 3g fat (1g saturated fat), 36mg cholesterol, 447mg sodium, 46g carbohydrate (20g sugars, 1g fiber), 6g protein. 

Click Here! 2. Olive oil
olive oil offers a very distinct flavor with plenty
of heart healthy ingredients. The oil is rich in
monounsaturated fat, helps to lower cholesterol
levels and reduce risk of cancer. It's also rich
in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the
healthiest when uncooked, such as with a salad or
dipping sauce. When you use it with cooking, you
should heat it on low to medium temperatures, making
sure to avoid high heat.

3. Butter
Butter is one food that has been around for many,
many years. Butter tastes good, and offers sources
of Vitamin A and other fat soluble vitamins such as
E, K, and even D. Butter is also made from natural
ingredients and not chemically or artificially
processed.

You can use butter with cooking, baking, or even as
a spread. You can also pair it with creamy sauces,
marinades, baked dishes, or even bread.

4. Margarine
Margarine was first introduced as an alternative to
high fat butter. When it was first created however,
it was loaded with trans fat, a substance that we
now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it's lower
in fat than most oils and butter, and it's quite
easy to spread. It's available in a variety of
different products and a good source of vitamin E.

When it comes to cooking with oils, there are
several at your disposal. There are many more than
what is mentioned here, although the ones above are
the most popular. Eating healthy involves cooking
healthy food - which is where your cooking oil really
takes center stage.

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You Need Multiple Streams of Income

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Why You Need Multiple Streams of Income to Be Financially Secure
Posted on April 11, 2018 by Chonce in Earning More
This post may contain affiliate links.
How many streams of income do you have? This is what we should ask when meeting someone new rather than the old “What do you do for a living?”. Sure it’s a bold thing to ask, but inquiring minds want to know. With job security steadily decreasing, having multiple streams of income is the best solution.
Most of us have different streams of income and don’t even realize it. For instance, if you have a spouse and both of you earn a paycheck from different sources, that counts as multiple streams of income!
Overwhelmed at the thought of having multiple sources of income? Here’s why you need to start creating multiple streams of income as well as legitimate residual income ideas that will help you make more money.
multiple streams of income breeds more security
An obvious benefit of having multiple streams of income is being able to make extra money. You can always ask for a raise or switch jobs or even careers to earn more, but that doesn’t guarantee a significant pay bump.
Plus, what happens if you lose that job? Your entire salary is gone altogether. Having multiple sources of income allows you to diversify so if you lose one source of income, the others continue to provide.
As a freelancer, I’m able to make my income more secure by working with multiple clients. With various income sources, I feel like I have more job security than someone who has just one employer.
When I worked a 9-5 job, I freelanced on the side. That enabled me to increase my income by over $1,000 per month in a short amount of time. Had I relied only on the income from my main job, I wouldn’t have received that type of pay raise for several years.
Pay Down Debt Faster
With an increased income thanks to multiple streams of income, you can pay off debt faster.
Paying just the minimum on your debt sucks. It takes forever and you end up paying a ton of interest. To save yourself some time and money, you need to make extra payments beyond the minimum amount each month.
To do this, you have to cut expenses and earn more. Once you’ve reduced your budget as low as possible, it’s time to start earning more money. Getting a side hustle (or a few) can provide you with the extra funds you need to become debt free quicker.
A good strategy is to use your main source of income to cover your basic expenses while you direct all your income from other sources toward debt.
Save More and Start Building Wealth
Just as having multiple income streams can help you pay off more debt faster, it can also help you save more money.
The same principles discussed in the previous section can be used to boost your savings account instead.
A common financial issue I’ve noticed is people struggling to save enough money, whether for emergencies or retirement.
Saving for retirement is crucial and having multiple streams of income could give you that boost to start maxing out your 401(k) or IRA.
Having additional income streams can also help you pay for large purchases like furniture, vacations, rental property or even a wedding in cash and avoid accumulating more debt.
Start Building Passive Income
I’m definitely not recommending you get three part-time jobs just to say you have multiple streams of income. That sounds exhausting, and I know because I worked two jobs in college as a single mom.
Aside from my full-time course load, I worked at a grocery store as a product demonstrator then got a second job at a restaurant.
Since my jobs were across the street from each other, I often found myself working a double shift. I would get to the grocery store at about 9:00 or 10:00 a.m. and work until 4:30 p.m. Then I’d run across the street and clock in at the restaurant to work 5:00 p.m. to close.
It was a draining schedule and didn’t make me any richer. I earned enough to get by and quit after about nine months when I couldn’t take it anymore.
To avoid getting yourself into a similar situation, I recommend establishing some flexible and passive additional income streams. They do take work in the beginning but they can be a great way to increase your net worth.
Start Adopting Millionaire Qualities
Finally, you should consider having multiple streams of income if only for the reason of thinking and behaving more like a millionaire.
The average millionaire has seven streams of income. If they’re not keeping all their eggs in one basket, why should you? Having multiple income streams will not automatically make you a millionaire but it will provide you with more options and financial security.
From there, you can take the necessary steps to build wealth. Multiple streams of income make it more than just a possibility.
three simple ways to create multiple income streams
Interested in getting started? Here are a few of the best passive income streams you can use to diversify your income:
Invest in dividend paying stocks: Many dividend paying stocks pay out on a quarterly basis. This is great for those in retirement or those simply wanting to create an additional stream of income. Ally Invest is a great option for this. It offers trades as low as $3.95 – an industry low.
Invest in real estate: Thanks to crowd funding, you can now invest in real estate for as little as $500 with Fundraiser. Using Fund rise, you can invest in either residential or commercial real estate and not have to deal with the work typically associated with managing real estate investments.
Rent out a room or a house: This is the other side of real estate investing. Do you have a spare room or a second house? You can rent it through Airbnb and make additional income from your property.
These are just a few of the ways you can create multiple streams of income. With a little creativity, there are many other ways to create different sources of income.
What are some other important reasons to have multiple streams of income? Are there financial goals you have that multiple sources of income could help you achieve? What other ways are you working to grow your wealth?

 This is an affiliate site and will contain affiliate links to products that you may or may not be interested in. because these link in now way have my guarantee I have checked them as best of my ability and would advise anyone purchasing these products to read Thur their return, guarantee, and privacy policies. Any information collected on my part will not be shared with any external sources.


 This is an affiliate site and will contain affiliate links to products that you may or may not be interested in. because these link in now way have my guarentee I have checked them as best of my ability and would advise anyone purchasing these products to read thru their return, guarentee, and privacy policies. Any information collected on my part will not be shared with any external sources.
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Coconut Oil and Belly Fat

                                                  

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I’ve run across some VERY interesting studies recently on the relationship between coconut oil (or any type of coconut fat, including coconut milk and cream) and how it can affect your body fat…

The findings may surprise you!

A 2009 study published in the Journal Lipids consisted of testing the effects of either 2 tablespoons of coconut oil or 2 tablespoons of soybean on a group of 40 women over the span of 28 days.

Results showed that the group that ate the coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed a slight increase in belly fat. Additionally, the group that ate the coconut oil showed increased HDL ‘good’ cholesterol levels, while the soybean oil group had decreased HDL cholesterol and increased LDL ‘ bad’ cholesterol.

The Journal of Nutrition published a study where researchers investigated all studies relative to medium chain fatty acids (MCFAs) that are abundant in coconut fat and weight management. The studies showed that diets rich in fats such as those found in coconut oil prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass. The study authors highly recommend using oils that contain MCFAs, such as coconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.

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Yet another study that assessed body weight and fat storage relative to three different types of diets including a low-fat diet, high-fat diet with long chain fatty acids (LCFAs) and a high fat diet with MCFAs. In order to bring about weight gain, caloric intakes were adjusted for the diets. At the end of the research period (which lasted 44 days), the low-fat diet group stored an average of 0.47 grams of fat per day, the LCFA group stored 0.48 grams of fat per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories). Those in the MCFA group (coconut fat) had a 60 percent reduction in body fat stored compared to the other diets.

Another added bonus of consuming organic coconut oil (and coconut cream or milk) is that it tends to make us feel fuller for longer. Studies indicate that MCFAs help increase feelings of fullness and lead to a reduction in calorie intake when compared to the same amount of calories from other fats. When MCFAs are metabolized, ketone bodies are created in the liver – these have been shown to have a strong appetite reducing effect helping you to lose fat faster.

If you thought from reading about how using coconut oil daily for helping to reduce abdominal fat is pretty incredible, you’re going to be blown away by the powerful health benefits of coconut oil on the page below… 9 MORE reasons to use DAILY coconut oil (including benefits to thyroid, brain, skin, oral health, heart health, detoxing, cancer, and more)

Reasons to use coconut oil.

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The coconut is a "functional food" rich in vitamins, minerals and fiber - the essential nutritional building blocks for perfect health.

For generations, island people considered it "The Cure for All Illness" and consumed the meat, milk and coconut oil daily. Although this diet was high in saturated fat, Western conditions like diabetes, cancer and heart disease were virtually unheard of.

Filipinos and islanders were instead rewarded with a lovely youthful complexion, soft wrinkle-free skin, almost no skin cancer - even with excessive exposure to year round sun - and abundant good health.

Coconut oil in particular has been shown to protect you from viruses, bacteria, infection, cancer, thyroid, brain and heart problems... plus beautifies your skin - and even burns fat! 

Coconut oil - a saturated fat - is chock-full of health-promoting properties - and is in no way responsible for high cholesterol, obesity, heart disease and the bad effects you've been led to believe.

Finally, modern medicine and science are starting to realize this fundamental truth... and it's been a long time coming. But sadly not before heart disease, cancer, diabetes, obesity and a whole host of other catastrophic diseases have reached epidemic proportions!

Becoming A Healthy Eater

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Being a healthy eater requires you to become both educated and smart about what healthy eating
actually is.  Being food smart isn't about  learning to calculate grams or fat, or is it
about studying labels and counting calories.Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least three times per day.  Healthy eaters eat many
different types of foods, not limiting themselves to one specific food type or food group.
Eating healthy requires quite a bit of leeway.  You might eat too much or not enough, consume
foods that are sometimes more or less nutritious. However, you should always fuel your body and
your brain regularly with enough food to keep both your mind and body strong and alert.
A healthy eater is a good problem solver.  Healthy eaters have learned to take care of themselves
and their eating with sound judgement and making wise decisions.  Healthy eaters are always aware
of what they eat, and know the effect that it will have on their bodies.
When someone is unable to take control of their eating, they are also likely to get out of control
with other aspects of life as well.  They could end up spending too much, talking too much, even
going to bed later and later.  You should always remember that restricting food
in any way is always a bad thing.  Healthy eating is a way of life, something that you can do to
enhance your body or your lifestyle.  If you've thought about making your life better, healthy
eating is just the place to start.  You'll makelife easier for yourself, those around you, and
even your family. 

Lemony Baked Salmon With Asparagus and Bulgar

1 cup Bulgar

1 1/2 cups low-sodium vegetable or chicken broth

kosher salt and black pepper

1 pound asparagus (about 1 bunch), trimmed

1 1/4 pounds skinless salmon fillet, cut into 4 pieces

1 lemon, very thinly sliced

2 tablespoons chopped fresh dill

olive oil, for serving

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Nutritional Information

• Calories 375
• Fat 11g
• Sat fat 2g
• Cholesterol 90mg
• Sodium 491mg
• Protein 38g
• Carbohydrate 32g
• Sugar 2g
• Fiber 8g
• Iron 4mg
• Calcium 58mg

How to Make It

Step 1

Heat oven to 375° F. In a large, shallow baking dish, combine the bulgur, broth, and ¼ teaspoon each salt and pepper. Arrange the asparagus in a single layer on top, then place the salmon on top of the asparagus. Season the salmon with ½ teaspoon salt and ¼ teaspoon pepper and top with the lemon.

Step 2

Tightly cover the baking dish with foil and bake until the bulgur and asparagus are tender and the salmon is cooked through, 25 to 30 minutes.

Step 3

Serve the salmon with the bulgur and asparagus. Sprinkle with the dill and drizzle with the oil.

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HOW TO WIN POKER...Is there a sure way?

HOW TO WIN POKER...Is there a sure way?

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As poker is very popular today and a favorite game to play among Americans, one may ask, if there really is a sure way to win at poker.
The answer is simple.  Study and check out these guidelines, try them at poker time and see for yourself.
Before starting to play the game, keep in mind these simple suggestions:
*Inspect the site.  Make sure that it is authentic.
*Read the terms and conditions of the site.  Check the maximum payouts and the minimum bets.
*Allocate a budget for the day.  That budget will determine how much you are willing to lose or to win in the game. Stick to the limit.
*Do not gamble if you can not afford to lose.
*Practice playing the game.  Familiarize yourself with the game first before you play for real money.
At the table, here are some warnings that you should always remember:
*If you do make a big win, do not be greedy, stop.  Making a big win and gambling it all over again is a big sign of greediness.
*In poker, overall winnings are what count most.  If you are losing, or have already lost your allotted money for the day, don’t try to win your losses back.  You won't.  Stop.  Tomorrow is another day.
*Drinking alcohol is a big no no at poker time.  It can serious affect your judgment.  So stay away from it while on the game.

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*Never take side bets.  Usually these are just gimmicks, so that more money will go to the casino.
*Never gamble your hard earned money unless you are very much ready to lose it.
While in the game, here are some important ideas to think about:
*Gaze at your opponent's eye.  Survey all their moves.  Observe them, to better know them.  This way, you will fear them less.  This way, you will know when they are bluffing or not.
*Play in silence.  Have that conversation with your self as well as think deep to your opponents actions. Concentrate.
*Base your decisions on what the reality is.  See all movements as they are. Do not fear, instead, be calm and assess their moves accordingly.
*Don't take it personally.  At the poker table, it is always unavoidable that your opponent can irritate you.  Never give in to such responses.  Stay within the good game.  Be cool and objective. This is a bluffing game.  But do keep in mind that just because your opponent has bluffed earlier, it does not mean that he does all the time.  Think tight.  Review each move.
*Think about what your opponents have.  Create a situation.  So when deciding, you'll have a better chance to be right.
*Know when to stop.  Is the hand that you are raising now the hand you folded a while ago?  This is a sign that you should go home.
*Play to enjoy. Do not play if you are sad, bored or tired.  If you can't play having enjoyment as your goal, then don't play at all!