Publicado el 38 comentarios

30 healthy turkey recipes

Turkey healthy recipes

Here you´ll find 30 healthy turkey recipes.

Turkey is a relatively inexpensive source of protein, with more protein per gram than both chicken and beef, while remaining lower in fat and cholesterol than other meats. It also delivers vitamins and minerals.

Here are some key points about turkey meat:

  • Eighty-five grams of roasted turkey breast contains around 125.
  • In contrast, 85 grams of roasted dark turkey meat contains around 147 calories.
  • The dark meat of turkey typically contains more vitamins and minerals.
  • Turkey breast meat contains fewer calories and fat than most other cuts of meat.
  • Turkey contains vitamins B-6 and B-12, niacin, choline, selenium, and zinc.
  • Processed turkey meat can have a high sodium content.
  • Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.

Strengthens Immune System

Eating turkey thigh and breast will provide you with a slew of nutrients and a boost in energy. It is loaded with potassium, protein, and selenium. When consumed regularly, the nutrients begin functioning resulting in a strengthened immune system. The selenium found in the turkey meat allows your immunity to ward off health-damaging viruses and bacterial infections.

Maintains Psychological Health

You can find adequate levels of tryptophan in it that are essential when it comes to managing your psychological health. Various factors can affect your mental state leaving you with depression, stress, and anxiety.

Tryptophan is responsible for producing and boosting serotonin. It is a neurotransmitter found in your brain, blood platelets, and digestive tract. The latter is necessary to consume as it helps balance your mood regularly.

Cardiovascular Health

Maintaining cardiovascular health refers to a diet packed with nourishing foods options. You can consume 2 – 3 servings of turkey in a week but avoid preparing it in excess oil. It contains zero fat content and fewer calories.

Nutritionists state that heart patients can incorporate turkey meat into their diet with regular physical activities to maintain a healthy, functioning heart.

Maintains Cholesterol Levels

High cholesterol levels contribute to various cardiovascular problems. That is why nutritionists emphasize on consuming food with minimum cholesterol content. Turkey has been blessed with such a quality and like zero fat and fewer calories; it contains minimum cholesterol levels as well.

Control Diabetes

People with diabetes do not have much food options due to calories and sugar content in them. Studies have revealed that consuming moderate servings of turkey can be helpful to curb diabetic symptoms. That is possible mainly because it contains minimum calorie, fat, cholesterol, etc. Thus, people with diabetes shouldn’t be worried as they can consume turkey at least thrice a week and can satisfy their meat cravings.

Publicado el 11 comentarios

30 healthy chicken recipes

Chicken healthy recipes

Here you´ll find 30 healthy chicken recipes. Chicken is the most common type of poultry in the world. There is significant variation in cooking methods amongst cultures. Historically common methods include roasting, baking, and frying. They are also often grilled for salads or tacos.

Protein rich

Chicken breast is an excellent source of low-fat protein. Protein helps your body to maintain muscle mass and also helps you to build muscle.

Chicken breasts are  are low in fat and low in sodium. Chicken breasts provide zero grams of carbohydrate, so they are a low-carb food. The estimated glycemic load of chicken breast (skinless, boneless, and raw) is zero.

Since chicken breasts are so versatile they are easy to incorporate into a healthy diet.

Rich in Vitamins & Minerals

It is not only a good source of protein but is also very rich in vitamins and minerals.

B vitamins in it are useful for preventing cataracts and skin disorders, boosting immunity, eliminating weakness, regulating digestion, and improving the nervous system. Also helpful in preventing migraine, heart disorders, high cholesterol, and diabetes.

Vitamin D in chicken helps in calcium absorption and bone strengthening. 

Vitamin A helps in building eyesight and minerals such as iron are helpful in hemoglobin formation, muscle activity, and eliminating anemia.  

Potassium and sodium are electrolytesphosphorus is helpful in tackling weakness, bone health, brain function, dental care, and metabolic issues.

Control of Blood Pressure

Chicken consumption has been found to be useful in controlling blood pressure as well. This was observed in people with hypertension, though the diet was also comprised of nuts, low-fat dietary products, vegetables, and fruits.

Reduced Cholesterol

The amount of saturated fat and cholesterol found in red meat such as beef, pork, and lamb are much higher than the levels found in chicken, fish, and vegetables. Therefore, the American Heart Association has advised consuming chicken or fish instead of red meat for a lowered risk of cholesterol and subsequent heart disease development. The AHA also says that consuming chicken or fish must be limited to normal levels, as excessive consumption can also lead to the development of heart disease.

Balances Cortisol Hormones

Consuming chicken can balance cortisol hormones in your body. Imbalanced cortisol hormones could in increased stressed levels. This mainly happens due to improper functioning of the adrenal gland. You need to maintain properly working adrenal gland to balance hormones in your body.

Publicado el 6 comentarios

Guest post: Long duration flights at MiddleMe & LadyReDot

Good morning, beautiful people :)

As you already know, my good friend Kally has invited me before to MiddleMe. We´ve tried to provide you exercises you can perform at your workplace and could help with your posture and tight muscles.

Probably, you don´t know these interesting facts about Kally:

  1. She loves travelling.
  2. She flights a lot.
  3. And she has just opened a travel blog: Ladyredot.com

So, I told her I had some exercises for her long duration flights and…the rest is history :)

Follow Kally´s blogs for awesome tips for your career  and travels!! Enjoy the reading and have a good flight :)

Publicado el 21 comentarios

Alternate Biceps Curl with dumbbells

This exercise is a classic :)

Standing in a split-stance position to stabilize your body, Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.
Slowly bend one elbow as the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing forward and your wrists straight without any bend. Do not allow the shoulders to shrug.
Gently back to your starting position. Keep the dumbbell in the neutral position. Repeat to the opposite side.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Publicado el 12 comentarios

Standing lateral raises

This is the best exercise for your deltoids. It works mostly the medial head. I usually prescribe routines based around the medial and rear deltoids. The anterior head is involved when we work our chest so, I prefer to let it rest. Obviously, every client is different.

Stand holding your dumbbells at your sides, not in front of your body; elbows relaxed, palms facing your body.

Exhale and slowly raise your elbows up and out to your sides. Your elbows and upper arms should rise together and lead the movement ahead of the forearms and dumbbells. Pause at the top and descend slowly.

Inhale, back to the starting position and repeat.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.