Author: Tony Parker

Hey Everyone! My name is Tony Parker and my personality is larger than life. I love to workout and eat a proper diet. My two favorite things are traveling and cooking. When I am not jetsetting around the world, I find myself in the kitchen trying to perfect new ways to cook the healthy meals that I love.

Healthy Home, Healthy Habits

You want to lead a healthier lifestyle. The benefits are abundant: more energy, higher self-esteem, a longer life. You’ve done the research and made the plan. You know all about nutrition and exercise. You’re smart, determined, and capable. Yet, somehow, your new routines fail to stick. You find yourself slipping back into old habits. They might be eating junk food or watching Netflix instead of exercising. You need to find a way to make your new healthy lifestyle instinctive instead of a constant effort. What you need to do is set yourself up to succeed. The first step is to organize your kitchen in a way that makes healthy choices easy.

Make the healthy choice the easy choice

If you walk into the kitchen and the first thing you see is a bowl of sugary treats, then that’s what you’re most likely to eat. Instead, put unhealthy snacks in high cupboards where they are out of sight and out of mind. On your countertops, have bowls of fresh fruit and nuts. This way, when you mindlessly wander into the kitchen looking for a snack, you’re more likely to opt for a healthier one.

Make preparing food fun

Instead of seeing cooking as just another chore, make it an activity to look forward to. Add into your kitchen some form of entertainment. It could be a radio or smart speaker so you can listen to tunes and podcasts while you cook. You could even install a TV so you can catch up on your favorite shows while preparing food or use it to watch cooking programs for inspiration.

Organize your appliances in a helpful way

If you need your blender but don’t know where it is, or if you have to move a dozen other things before you can get to it, you’ll quickly become frustrated. Make sure you keep things well organized and easy to get to. When organizing your appliances, think about these things:

• Do you use it regularly? The more often you use something, the easier it should be to find.
• Who will use it? If it’s something dangerous with sharp blades, keep it on a high shelf away from children.
• Does the appliance have a partner? Are there two appliances you always use together? If so, make sure you store them together.

Keep your kitchen clean and well presented

If your kitchen is dirty, and every surface is covered in dirty pots and pans, it won’t be a very inviting place. Take the time to clean up after you cook. Make the place look warm and inviting. Give it a fresh coat of paint when needed and add some decorative flourishes so it can be a place you enjoy spending time.

Include a space to sit

If your kitchen is big enough, try adding a chair and a small table. This can be great when your feet get tired or while you’re waiting for the water to boil. You can have a seat and flick through a magazine to relax for a little while. It could be a place where a friend or family member can keep you company.

Shopping lists and meal plans

You can have the best intentions to cook a healthy meal, but if you suddenly find you don’t have the ingredients, it won’t happen. Similarly, if you don’t know what you’re going to cook, you can spend ages trying to decide, before giving up and ordering take out. Create a space with easily visible shopping lists and meal plans to make life as easy as possible.

Improving your diet can seem challenging. If you use the advice here, you can make things much easier on yourself. This doesn’t have to be hard; you can make healthy living an instinctive part of your lifestyle. The kitchen is an important space in your house and your life. Make it somewhere you enjoy being.

10 Cereals You Must Include in Your Diet

Rice, wheat or corn are some of the most common cereals in any kitchen. However, there are many other ones, many of them suitable for people with celiac disease.

In this slideshow, you will discover the flavors and health benefits of bulgur, amaranth, buckwheat and many others.  Click “Continue” to keep reading and learn more.

8 Foods You Can Store in the Freezer

If you have leftover yolks when preparing a dessert, you do not have to throw them away anymore. Maybe you had not thought about it but you can freeze them without problems. Cheese, avocado, potatoes… Here is our selection of eight foods you can store in the freezer and how to do it the right way.

1. Eggs

Fresh and whole should not be frozen, because the white and the yolk would increase their volume and burst the shell.

How to freeze eggs

If you want it “whole” (with the yolk and the clear together), crack the egg and place it in an airtight container leaving enough free space.

You can also beat it lightly and pack it. To prevent the proteins of the yolk from hardening (later they would have a “pasty” texture) add a little sugar, salt or an acidic ingredient (a few drops of lemon juice). Any of the three helps to keep it flowing and in perfect condition for cooking. Of course, leave written what you have added!

The white and the yolk can be frozen separately.

2. Vegetables

Many vegetables (peppers, green beans, broccoli, artichoke, peas, etc.) tolerate freezing very well, even raw.

Others, like eggplant and zucchini, must be cooked beforehand.

Many vegetables (peppers, green beans, broccoli, artichoke, peas, etc.) tolerate freezing very well, even raw. Others, like eggplant and zucchini, must be cooked beforehand. Vegetables that have a lot of water should be frozen cooked.

How to do it

If you are going to freeze them raw, clean them well and cut them into small pieces to favor quick freezing. To the pepper, for example, remove the stem and seeds, cut it in half and then in strips or slices.

Follow the “tray freeze”: place the vegetables on a flat surface without piling them and, when they are completely frozen, pass them to a bag. This way you avoid that the pieces come in contact with each other, that water accumulates between them and that they deteriorate.

Now, if your refrigerator does not have the express freezing function, it is necessary to scald them before to neutralize the enzymes (they favor the gradual decomposition of the food, with the loss of texture, color, flavor and nutrients). Freezing slows down its activity, but after thawing it accelerates!

Immerse them clean and chopped in boiling water for a few seconds. Cut the cooking immediately into a container with very cold water, drain and pack.

Important: all frozen vegetables should be consumed before 8 months; from then on its quality goes down a lot.

3. Cheese

Those who have more water (cottage cheese, Burgos type, feta…) suffer more (the serum is separated), but then they can be used to cook lasagna, sauces and fillings, or used as spreadable cheese.

Cured cheeses and semi-cured cheeses (gruyer, cheddar, manchego…) contain a low percentage of water and at least 40% fat. Therefore, in terms of texture, they are the ones that best resist freezing and subsequent thawing, although they lose their aroma and flavor.

They can become more brittle and mealy.

How to do it

Cut them into wedges or small portions (just enough for a couple of days) and send them separately.

4. Avocado

Although whole can be frozen, when it “recovers” its texture changes a lot. However, it can be used to prepare recipes that are crushed, such as in guacamole or salsa.

How to do it

To improve the freezing of this fruit, cut it in half (wash before the whole piece), remove the bone and place it in a bag or container with airtight seal.

When you need it, just leave it in the fridge a few hours before it will thaw slowly. By keeping it in halves, although the texture changes, it can be cut into small cubes to add to salads.

Another way to freeze it is crushing it with a little lemon. In this case, it is important to keep in mind that since it is a food with a large proportion of fat, it is best that it does not spend more than 6 months in the freezer.

5. Potatoes

With freezing this tuber becomes very soft, sandy, blackens and loses flavor. This happens because it contains a lot of water (and like the rest of foods of these characteristics, the ice crystals break their structure), the starch (starch) melts during freezing, and the oxidation process accelerates.

How to do it

If in spite of everything you need to do it, boil it in water for 3-5 minutes, drain it well and freeze it once cold.

Another option is to freeze it cooked and crushed (for mashed potatoes) or diced to make tortillas.

Remember that you have to remove it from the cooked dishes.

6. Fruits

Its richness in water complicates freezing, because large crystals of ice can break the cell walls of the fruit, which becomes “soft”, with less color. Even so, it is useful to prepare ice creams, smoothies, desserts…

The fruits that best tolerate it are small ones, such as red fruits (strawberries, raspberries, cherries, blackberries, etc.)

How to do it

Choose fresh, seasonal pieces that are at their optimum. Wash them, peel them and cut them into small pieces.

Mix them with juice and you will get a granita.

The result will be much better if the refrigerator has the function of express freezing.

7. Milk

Many liquids, like broths, freeze well because they are mostly water. The same does not happen with milk (and some dairy products): when thawed, the serum separates and lumps form. This happens because it is a liquid made up of fat globules and proteins sensitive to temperature. Of course, if you’re going to use it to cook, that does not matter.

How to do it

You need the freezer to have ‘express function’ or ultrafast freezing: this system only forms very small crystals of ice, that is to say, it does not take time for large crystals to be created that can break the globules of fat; If so, the milk would spoil when thawed.

Other dairy The alteration of the consistency will also occur with the cream (unless its fat content is less than 40%). In the case of butter, it accepts well the freezing up to six months.

8. Pasta

Although its nutritional properties remain intact, freezing is a risk because it gets very wet and does not tolerate high temperatures well (when reheating).

How to do It

The result will be acceptable if you cook it for a couple of minutes less. Add a little olive oil so that it defrosts better (at room temperature) and heat it in a water bath.

The raw fresh pasta can be frozen without problems and can be cooked directly. You can save it two or three months.

Sometimes they lose flavor, texture and aroma, but the quality is still better than the boxed variety.

Freezing with no problem

Freezing has become an essential ally in our kitchen… although it has its secrets.

The meats and the fish hold very well the low temperatures, you just have to make sure they are fresh and of quality.

  • Meat. It is important that it is cut into similar portions, that you remove all the visible fat (if you have it) and that you wrap it tightly so that the cold does not burn it or dry it.
  • Fish. It must be kept without guts and washed. Dry it with kitchen paper to avoid “leftover” water. But it is not always so easy. In this article, you have discovered the right way to freeze food.
  • Seafood. Keep for only 3 months. Clams and cockles are frozen raw (better vacuum packed). Crabs are cooked before. Prawns and can be done in both ways.

Bacteria can “hibernate”

When the water in the food freezes it turns into ice crystals and the microorganisms, which need nutrients and moisture to grow, can no longer use it. But they do not disappear, so that most could continue their development after thawing.

Take precautions when handling them.

Protect your stews

Most concoctions can be frozen without problems, although there are some exceptions.

  • If your stews contains potato, it is best to remove it (the starch melts when freezing), the fried ones and the concoctions with mayonnaise or similar sauces, that can be cut will suffer from being frozen.
  • Broth dishes should be frozen without liquid; separate it and put it in rigid bags or containers. When they defrost (at room temperature) mix them well.
  • Before freezing it is essential that they are cold so that their structure is not altered and does not spoil is what is in the freezer.

7 Effective Ways to Cheat Hunger

Do you have a hard time resisting caloric things? A recent study has shown that when brain weight is too much, it is harder to say “no” to sugar and fat. But we know how you can “cheat”. Here are seven effective ways to do this:

1. Put a blue light on your refrigerator

Some dietitians recommend installing a small led blue light inside the refrigerator.

It has been shown that this color can “calm” when nerves make you visit the refrigerator. Wait a few seconds after opening it and you can better choose what you are going to take.

2. Eat with slow music

Relaxed music makes you chew more and eat more slowly, experts say.

And that helps you… An American study ensures that women who eat more slowly consume fewer calories.

But, be careful, if you put music too fast and with changes of rhythm the effect will be the opposite.

3. The dessert: in white plate

If you are a sweet lover, this trick will help you to take less sugar when finishing the meal.

With the dish of that color you deceive your palate. Look at the reason given by Canadian scientists: a food served in a round and white dish we perceive as sweeter than if we took it in a dark or square container.

4. The trick of proportion

If you eat small plates and use dessert plates, it will seem like you are eating more.

In this way, your view will play in your favor. And this is the best way to serve small amount without your brain seems that the ration is small.

5. The fruit: in a heavy bowl

If you think that fruit snack does not “fill” you, some neuropsychologists recommend serving it in a heavy bowl and holding it with your hands.

In this way, the feeling of fullness is greater. And is that the weight of the bowl in the hand tells the brain that the amount of food that is being ingested is important.

6. Cravings… on a red plate!

We return to color therapy because this little trick can help reduce up to 40% of total calories by taking a caloric dish.

The reason, according to German and Swiss researchers, is that we associate red with prohibition, danger and stopping. Therefore, the plate itself reminds us to stop when we eat.

7. Have healthy options always at hand

Having the temptations in sight makes everything much more difficult for you. But it also happens the other way around…

When you start to fell hungry, the brain pushes you to search you for any food. That’s why it’s convenient for you to have healthy products on hand and store them on the closest shelves in your pantry.

Other ways to “confuse” your mind

Surely you know a person who never “pecks” at anything between hours. How do they do that?

Surely your brain manages to put the “trial” before the “reward”. And, although that capacity depends on many factors, here are some ways to improve it:

  • You did not forbid, you changed habits. A study in Journal of Cognitive Neuroscience showed that the brains of people who follow restrictive diets continuously are less able to choose healthy foods when they perceive hunger.
  • Do not try to put up with hunger. While your body has “reserves” of glucose your control capacity is high. When your level drops too low, your brain pushes you to take fatty foods and sugars, which provide energy in a fast way.
  • What if it’s thirst instead of hunger? Sometimes we confuse thirst with hunger, and just by drinking a glass of water that desire to eat is diluted. Other times anxiety “pushes” us to eat. If it happens to you, breathing deeply for a couple of minutes can return calm and reduce the need to take a caloric food to your mouth.

5 Onion Soup Recipes that Everyone Will Love

Mmm… onion soup is delicious! The aroma is amazing and they say that making onion soup, breathing the steam, helps decongest the airways for anyone who has a cold or with sinusitis.

In this article, you will discover five simple recipes with this basic vegetable that everyone has at home.

1. Onion soup (super simple – genuine)

This recipe is light and does not carry sour cream. It’s very simple to do.


  • 1 cup
  • 1 garlic
  • 1 glass of milk
  • 2 tablespoons of corn starch
  • 750 ml of water
  • 2 tablespoons butter
  • Salt to taste
  • 1 tablespoon of parsley


Put water to warm, but do not boil. Meanwhile, put the onion to brown.

When the onion is golden, put the already hot water in the pan where the onion is.

Break the corn starch into the milk and then place the mixture into the pan where the onion broth is already.

Do not stop moving. Keep the fire low and you will notice that the broth will start to thicken.

After chopping the green scent and the parsley, place them in the pan.

Finally, add salt to taste.

2. Onion soup (creamy and with herbs)


  • 4 onions
  • 400 ml cream
  • 75 ml water
  • 2 bay leaves
  • 2 cloves
  • Salt, pepper, oregano and thyme to taste


Cut the onions crudely. Put a drizzle of olive oil in a pan and add the onions until they wither.

Add seasonings, except salt.

Then add the cream, water and salt until boiling.

If you prefer, you can beat the soup in the blender.

3. Onion soup (vegan version)


  • 4 large white onions
  • 2 medium yams chopped
  • 2 large garlic cloves, chopped
  • 1/2 cup white wine
  • 1 teaspoon of smoked paprika
  • Salt
  • Black pepper
  • Chopped parsley to garnish
  • Olive oil
  • 700 ml of water


Chop the onion into very thin slices. Heat 2 tablespoons of olive oil on a large saucepan and place the onion there.

On low heat, let the onions caramelize naturally, around 30 minutes, stir occasionally.

When they are well caramelized, separate a quarter of the onions and the rest saute with the garlic. Add the wine and stir until it evaporates well.

Add the yam, place the water and cover. When the yam is soft, beat the soup in the blender.

Return to the pan, add the onions that had been reserved and season with the smoked paprika, black pepper and salt.

Serve on round Italian bread with a string of olive oil and parsley to decorate.

4. Onion soup (French original)


  • 1 liter of onion broth
  • 6 sliced onions
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 tablespoon of wheat flour
  • 100g grated gruyere cheese
  • Slices of Italian bread


In a pan, toast the bread with olive oil.

In the same pan add the butter and the olive oil and sauté the onions until they are well wilted, but not roasted.

Add the flour, and stir well.

Add the broth slowly, stirring constantly, until a creamy mixture is obtained.

Leave to cook for 2 minutes.

Put the soup in individual bowls, with a slice of bread over the soup, and the cheese on the bread.

Bake until gratin, and serve then.

5. Onion soup (with stale bread)

This soup can be very light if you make some adjustments because it does not take milk and the broth is made from the onion itself. Another advantage of this recipe is that it reuses old bread, which would go to waste, to thicken the soup, which is much healthier than using milk or sour cream.

The tip here is to brown the bread in the olive oil and dispense the bacon, if you prefer. Also replace the butter with coconut oil. Much healthier.


  • 2 kg of onions with peel
  • 2 slices of stale bread
  • 2 cloves garlic, sliced
  • 100 g butter
  • 100 ml dry white wine
  • 100 g bacon fried in cubes
  • 50 ml of olive oil
  • 100 g grated cheese
  • Juice of a lemon
  • Salt and pepper


Beat the bread with the garlic in the blender, add lemon peels and mix. Put the mix aside for now.

Remove the root of the onions and wash very well with the peels, put in a pan with 2.5 liters of boiling water and cook until they become soft. Remove and reserve the broth which should be well browned.

Remove the peels and slice the onions.

In a deep pan, put the olive oil and the butter. Add the onions and sauté over a low heat until they are very wilted and golden

Season with little salt and pepper.

Add the wine and then the bread. Shake well.

Add the broth from the baking and simmer for 10 minutes.

Serve by adding lemon and cheese.

These soups are very simple to make and also cheap, because they are based on the ingredient that everyone has at home, that is onion.

5 Creative Oat Breakfast Ideas

It protects the digestive system and provides energy for hours. Discover some amazing ideas for using it as a basis to design complete breakfasts and note its benefits on the skin (it hydrates and eliminates impurities).

1. Oats with cinnamon, grapes and apple

Grape. A great detoxifier, its content in copper and manganese helps to strengthen the bones, preventing osteoporosis.

Apple. It calms acidity and protects the heart.

Cinnamon. It promotes brain activity and relieves joint pain.

2. Oats with hazelnut, chocolate and compote

Dark chocolate. It is rich in tryptophan, a substance that favors the secretion of serotonin, which regulates (good) mood.

Compote. Provides vitamins and helps intestinal transit.

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6 Simple and Super Delicious Recipes With Cauliflower

Let's take advantage of all the nutritional and medicinal benefits of cauliflower, a delicious and super nutritious food that can be used in many recipes in a variety of ways.

Before we get to the recipes, let's talk a little about the benefits that this cruciferous (Cruciferae or Brassicae) family plant provides to health and food. So your recipes will taste even better 🙂

The Benefits of Cauliflower

  • Cauliflower is rich in vitamins C, A, in minerals (folic acid, phosphorus, potassium, iron and magnesium) and vitamin B9, indispensable for cell renewal and multiplication.
  • It is useful for those who suffer from anemia.
  • It has antibacterial, anti-inflammatory, antioxidant, purifying, mineralizing actions and benefits for tissue regeneration.
  • Cauliflower is also indicated in cases of diabetes, since it does not contain gluten (it is also suitable for celiacs).
  • It is considered a true anticancer food because it contains "a substance called sulforafane, a phytonutrient capable of stimulating the gene with anticancer function." Studies indicate that the indole-3-carbinol acid found in these plants has the ability to neutralize tumor-sensitive cells hormone estrogen, such as those of the ovary, breast and prostate."

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10 Scientifically Endorsed Foods to Lose Belly Fat

It's scientifically proven: these foods help eliminate those extra pounds! So what are you waiting for? It is time to add them to your menu!

1. Chia

The seed originated in Central America and has become famous in recent years because studies have associated their consumption with weight loss, especially in the belly area. The reason is in the combination of fibers and omega-3 type fat. While the former promote satiety, the latter seems to interfere with the mechanisms of the brain that regulate appetite.

2. Peppers

They help you lose weight because they are part of the thermogenic food team. This means that they raise the body's calorie burning capacity. In addition, there are indications that they contain compounds capable of facilitating digestion.

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