-AUBERGINE (EGGPLANT) SALAD WITH CREAM CHEESE-

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Hi Everyone!

In summer days, there are easy and simple ways to make some vegetables great taste without going to much effort. My homemade Aubergine salad (Eggplant salad) with cream cheese is perfect example of how to turn a boring vegetable into flavoured food. Also you can eat it like a dip or you can eat it like a side dish with meat or fish, chicken. if you want to add your favourite fresh herbs , you should chose any fresh herbs because any fresh herb goes well! For instance, dill, oregano, basil, coriander, fresh green onion, all possibilities work great and  give the salad a try share the recipe with your family and your friends. Enjoy it!

 

-INGREDIENTS-

150gr cream cheese.

2 cloves garlic, crushed

Salt and black pepper to taste

3 medium aubergines (eggplants), grilled and the skin removed, chopped in small size or you can use a food processor for chopping.( Also, you can use Canned aubergine(eggplant), if you use canned aubergine you must strain it.)

1 tbsp olive oil.

1 tsp lemon juice.

A tbsp chopped fresh dill and a tbsp fresh chopped mint.

-DIRECTION-

1-Put the cream cheese in a large bowl and add the crushed garlic, the olive oil and whip them until combine well.

2-Add the chopped aubergine(eggplant) into the cheese and compound them  well, then sprinkle sea salt, grounded black pepper and red pepper to taste.

3- Transfer the salad to a serve bowl.

4- Sprinkle chopped dill and mint onto the salad then serve it.

Enjoy it!

 

 

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Transferred to a serve bowl.

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RESTAURANT REVIEW/ NUSR-ET STEAKHOUSE

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Nusr-Et Steakhouse in Ankara-Turkey / Photo- mommy cook for me

Hi Everyone!

Today I want to share my restaurant review with you because I visited Nusr-et steakhouse with my family and I have some experiences for sharing.

Firstly, I would like to give a little information about the restaurant. The restaurant Nusr-et steakhouse is located in Ankara-Turkey. The steakhouse has an open-kitchen and it was decorated modern style. The restaurant  serve variety meats for meat lovers and it became famous by its chef , also the restaurant owner Nusret Gokce ,the immensely popular Turkish chef and TV personality, therefore , you can fine the same restaurant in some cities because , the restaurant has some branches in different cities and countries, such as, Istanbul, Ankara, Bodrum-Turkey, Qatar,Dubai, Miami and New York. The restaurants are high-end steakhouse.

Secondly, I want to talk about my experiences. We ordered the medium-cooked ribeye steak, fried potato and the steak was good grilled and juicy, the food presentation was perfect but the steak taste was not much perfect, if you expect much more amazing taste.On the other hand, fried potato was excellent. For dessert, we want to try baklava with the ice-cream and the waiter served it  with a little cutting baklava show, the show was funny , however the baklava was not much fresh and I felt a little disappointing about the dessert. If want to drink booze, there are kind of good selected wine and the restaurant waiters were kind and respectful to customers but the prices was more costly.

In conclusion, the restaurant ambiance is lovely and elegant, comfortable, not noisy,  If you are planning to visit Ankara-Turkey and want to try traditional Ottoman steak, the restaurant can be good choice when you do not consider the price.

 

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Ribeye Steak-Nusr-Et Steakhouse/ Photo- mommy cook for me

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Turkish Baklava with Ice-cream-Nusr-Et Steakhouse/ Photo – mommy cook for me

 

In addition. mommy cook for me says,

The food presentation was perfect: 9/10

Taste: 7/10

Ambiance: 8/10

Waiter attitude and services: 8/10

 

-NUSR-ET RESTAURANT ADRESS IN ANKARA / TURKEY-

Gazİosmanpaşa Mah. Şehİt Ömer Sİpahİoğlu

Sokak No:8 KavaklIdere Çankaya / Ankara/ Turkey.

 

 

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-THE MEALS IN THE FOOD DIARY FOR THREE DAYS/ DIET EXAMPLE-

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Hi everyone!

I was joined Stonebridge Collage Nutrition courses before and I found the topic was very helpful and informative and I want to share the information with you. Especially these days I am always checking out healthy eating stuff for people who are controlling their meal and therefore, there are so many diet advices, but some of them do not work because we don’t adjust it our daily meal. In this reason, I prepare a food diary-low carb for three days and I am explaining about that, how we can prepare a health meal.

Using the information/data from a food diary for either yourself or a friend, evaluate the meals in the food diary for three days. Compile or adjust the meals to incorporate the basic principles of fat and sugar reduction and increased fibre. The first category where fat can be lowered totally eliminated is from meat and meat products.

The following basic rules will assist in compiling a diet: – Select lean cuts of meat and trim off the fat. A portion size is between 2-3 ozs or 60-70 gms. (Keep in mind that the elimination of meat in the diet will contribute to a quicker weight loss.

1- Select chicken or turkey meat, but remove the skin. A portion size is between 3-4ozs or 75-100grms.

2- Select fish of a portion size between 4-5ozs or 100-150gms, tinned fish such as tuna and sardines should preferably be packed in brine and not oil. Fish like herring or mackerel although fatty, are not too high in calories.

3- Grill meat or fish or microwave, steam or poach fish in water or skimmed milk. Don’t fry in fat as this increases the fat content of the meat or fish.

4- Select low fat mince, a portion size of between 2-3ozs or 50 70gms. ( fry the meat in its own fat or pour a little water on mince, bring slowly to boil, simmer gently and pour off the fatty water. Tasty meat sauce recipes for pasta and rice can be made in this way. Dishes containing mince can be bulked out by including grated carrots.)

5- Eliminate pies, pasties, sausages, pates and salamis. These products are very high in fat and should not be eaten if on a weight lowering diet. Fat can be reduced by not using butter or margarine. A low-fat can be utilized but limit it to 15gms which is about 2 teaspoons full. This amount can be divided between bread and a potato if used frugally . Make an open sandwich with cucumber, lettuce, tomato and bean sprouts, For closed sandwiches avoid using a spread olive oilon the one slice. This increases the taste and reduces the calories. When on a weight reduction diet use skimmed milk but do not overdo half a pint 300ml.) per day.

6- Don’t use cooking oils and fats in preparation of food. Eliminate biscuits, cakes, pastries from the diet, instead finish off a meal with fresh fruit. Fat Can Be Reduced or Eliminated From The Diet by The Following: – No cream allowed. Substitute with low-yogurts

7- Use cottage cheese or half-fat cheese. These are delicious over vegetables, mixed with rice salads and on whole-wheat bread. – Cut out all snack like crisps, nuts and other cocktail biscuits. Try to gradually cut down on the amount of sugar used. If sugar is gradually reduced then it is easier to tolerate unsweetened drinks and sweet food. Include the following principles: – Don’t add sugar to anything, be it tea, coffee, breakfast cereal. – Eliminate biscuits, cakes, sweets, chocolates, substitute with fresh fruit. ( The sugar in fresh fruit is wrapped up in the fibre, for instance, in an apple or orange.

8- Don’t drink frizzy canned drinks, Substitute with sparkling mineral water and lemon, unsweetened fruit drinks or low-calorie or no-calorie drinks.

9- If you need to sweeten food, use artificial sweeteners designed for reducing diets. – The daily intake of fibre be closely 18gms per day. Vegetarians will probably consume twice this amount. It is advisable to start the day with a fibre meal of musli or whole meal cereal with no added sugar. Whole meal bread supplies the bulk in the diet and from 2-4 slices per day is recommended. There is nothing wrong with other breads and that includes white bread, it is only that these breads contain less fibre.

10- The main meal include a helping of any of these: Potatoes of 8ozs or 225gms, either baked or boiled, brown rice or any other natural rice ( basmati rice), bulgur(cracked wheat) or couscous. Both rice and pasta serving are 3ozs or 75gms of dry weight.

11- It is necessary that peas, beans, lentils be eaten, preferably once a day, and include a portion of fibre-rich leafy vegetables such as the spinach and kales, cauliflowers, broccoli and celery. Salads and raw vegetables are excellent fibre-fillers and don’t contain calories as long as oil salad dressing are avoided. Same of the basic concepts that are essential to a permanent weight reduction and control or maintenance program have been covered. Weight-reduction diets should be about moderation-not starving to lose weight.

In conclusion, I used the basic principles which this course supported based on : Reducing fat in the diet, Reducing in the sugar and Increasing fibre in the diet.

– THREE DAYS DIET FOR EXAMPLE-

-1. DAY-

– BREAKFAST=Semi-skimmed milk(200ml)/ Fruit juice (150ml)/Tea and milk no sugar/ water/ Toast(Whole-wheal bread)1 slice /olive oil( 6-8 piece)/ cottage cheese(50grm)/ watercrasses-1/2 bunch.

-LUNCH=Egg and tomato, belly pepper-red, wrap-1portion/ Mixed salad/ water.

-DINNER=Grilled lean lamb cop-1portion (75-100grm.)/vegetable-1portion (baked)/ 1 slice bread ( whole wheal)/Water/ Glass wine(125ml)

-SNACK= Almond (handful)/1 apple. TREAT= Yogurt with fruit (low-fat) 1 portion/ 1 cup coffee with milk no sugar.

-2. DAY-

-BREAKFAST= Cottage Cheese(50g)/Toast 1slice./ Cereals with low fat-milk no sugar./ Herb tea-no sugar.

-LUNCH=Grilled Herring Fish-1portion (100grm.)/ Side dish salad with 1 teaspoon salad sauce (use for salad, lettuce, carrot, radish) 1portion/ 1slice bread ./Water.

-DINNER= Vegetable soap/ Grilled kofte- use lean mince- 1 portion (50-70grm) / Green salad/ 1slice bread./Water.

-SNACK= Grilled chestnut (4-5 pieces)for in the winter/ or fresh grapes 1 portion for in the Summer. TREAT= 1 Orange/ 1 Cup Ginger tea with lemon.

-3. DAY-

-BREAKFAST=Scrambled egg/ toast( whole 1 slice/Olive-50g/ Tea no sugar/Glass fruit juice/ water.

-LUNCH= Grilled chicken without skin- 1 portion (75-100grm.) /Quinoa salad with Red Bell pepper-1portion / 1 slice whole grain bread./Water.

-DINNER=Baby Spinach salad with 1 teaspoon salad dressing-1 portion/Grilled Mackerel fish-1portion (100grm.), 100ml. red vine./ Water.

 

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-THE IMPORTANCE OF CALCIUM, PHOSPHORUS,AND SODIUM TO THE BODY-

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THE IMPORTANCE OF CALCIUM AND PHOSPHORUS TO THE BODY.

-Phosphorus is an essential mineral primarily used for growth and repair of body cells and tissues. Phosphorus is involved in the release of energy from fat, protein, and carbohydrates during metabolism, and in the formation of DNA and many enzymes.

-Normally the body produces acid and alkalis and this balance is critical. Phosphorus plays a major role in keeping this balance. Therefore, they together with calcium and phosphorus, provides structure and strength. Calcium and phosphorus are used for building bones and teeth, giving rigidity to the structures. Bone is continually being rebuilt with new bone being formed. Calcium circulates in the blood and appears in other body tissues where it helps blood to clot, muscles to contract (including the heart muscle) and nerves to transmit impulses. Calcium salts provide rigidity to the skeleton.

-Adults use average about 30% absorbtion of calcium, but during growth and pregnancy the additional calcium is needed but, about 60% Calcium is absorbed. Postmenopausal women, who are at high risk of developing osteoporosis, tend to absorb the least calcium.

-Without milk or milk products in a diet, it is difficult to get enough calcium. Other sources of calcium include salmon, sardines and several greens such as broccoli, turnip greens, spinach, beet greens, parsley.

– THE IMPORTANCE OF SODIUM TO THE BODY.-

-Sodium is a mineral that your body must have in order to function properly. Sodium works in concert with potassium to maintain normal water balance in the body. Sodium is needed for muscles to contract and nerve impulses to be transmitted.

-Closely related to sodium’s role in the maintenance of normal fluid levels is the part it plays in controlling your body’s blood volume and thus blood and thus blood pressure.

-Sodium also helps transport other minerals and substances into, and out of cells. Also the flow of sodium and potassium inside and outside cells creates and electrical gradient. This electrical activity is important for performing work and communication, especially for nerve and muscle tissue. For example, nerves use the flow of electrolytes to send signals, the beating of the heart is coordinated by the flow of electrolytes and muscles use it to signal for contraction. Table salt (sodium chloride) is the major source of sodium in diet. One teaspoon of salt contains 2 grams of sodium. In addition, baking powder and baking soda include sodium.

-ARE MINERALS TOXIC AT HIGH DOSES?-

-Like vitamins, minerals can also be toxic at high doses. An increase in sodium concentration in the bloodstream can be toxic. Increases plasma sodium, which is called hypernatremia, causes the cells in various body tissues. Potassium is potentially quite toxic, however, potassium poisoning is usually prevented because of the vomiting reflex.

-The consumption of food result in mild increases in the concentration of potassium in the bloodstream, but these levels of potassium do not become toxic because of the uptake of potassium by various cells of the body as well as by the action of the kidneys transferring the potassium ions from the blood to the urine. Calcium and phosphate ; Calcium toxicity is rare, but overconsumption of calcium supplements may lead to deposit of calcium phosphate in the soft tissues of the body. Phosphate toxicity can result from the overuse of laxatives or enemas that contain phosphate. Iron toxicity is not unusual in small children , meaning that a child who accidentally eats more iron tablets may die as a result of iron poisoning.

-Unfortunately children eat large amounts of these iron pills because they look like candy. Zink toxicity is rare but it is more likely to occur in adults than children. Copper toxicity in humans is usually the result of disease. Manganese toxicity is most likely adults, it occurs most commonly in miner workers. The symptoms include a mental disorder, hallucinations, and difficulty in walking.

 

 

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-THE IMPORTANCE OF WATER TO THE BODY-

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-THE IMPORTANCE OF WATER TO THE BODY.-

-Water has many roles for the body, without food we can live for weeks. But without water, depending on the temperature, we would only last a few days. Nothing survives without water. The average adult’s body weight is generally 50%-60% water. Human blood is composed of 92 percent water, muscle and the brain about 75% and bone 22%. Water carries nutrients to the cells and carries away waste materials via the kidney.

-Water is needed in each step of the process of converting food into energy and tissue. Also water provides the medium for electrolytes to circulate throughout your body. Electrolytes are the minerals sodium, potassium, chloride, calcium and magnesium. Water helps move food through your digestive tract and removes waste from every cell in your body. Water is also excreted as urine by the kidneys along with waste materials carried from the cells. Water helps regulate ph balance in your body and water helps temperature regulation in your body.

-Unfortunately, by the time you feel thirsty, you are already much in need of extra fluid, but this can be easily remedied by drinking promptly. It is therefore very important not to ignore feelings of thirst, a concern that is particularly appropriate for the elderly.

-The body loses 1.5 litres of water a day through the skin, lungs and gut and via the kidneys as urine, ensuring that toxic substances are eliminated from the body. We also make about a third of a litre of water per day when glucose is ‘burnt’ for energy. Therefore drink needs to be more than one litre a day.

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-WHAT IS DIET-

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Hi everyone!

Some people try to do kind of diet time to time, and it feels like they are doing everything right, but still they are not seeing a good result. Before beginning diet, we should ask that question, What is Diet? If we learn the question’s answer, we make progress about losing weight. Here are some informations from my Nutrition lesson summary. Enjoy it!

-WHAT IS DIET?

Diet can refer to the food and drink a person consumes daily and the mental and physical circumtances connected to eat. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. There is a difference between men and women with regards to where fat accumulates in the body.

We need a balanced diet which is important our body, because your organs and tissues need proper nutrition to work effectively. If we have poor nutrition, our body are more prone to disease, infection, fatigue and poor performance. Children with a poor diet run the risk of growth and develop mental problems and poor academic performance.

In addition rising level of obesity and diabetes in the world are prime examples of the effects of poor diet and a lack of exercise. Diet is often referred to as some dietary regimen for losing weight. A good diet is a nutritional lifestyle that promotes good healthy. A good diet must include several food groups because one single group cannot provide everything a human needs for good health. In fact you should not feel that you are on a diet at all.

-THE ROLE GLYCOGEN PLAYS IN WEIGHT LOSS THAT IS TOO RAPID-

The liver then converts the glycogen into glucose for use as blood glucose, in the early stages of a crash diet, the glycogen is taken from reserves of fat. The same process that breaks down fat also breaks down glycogen stored in the muscles and liver of the body. Each molecule of glycogen is linked to four times its weight in water so weight loss is no longer just fat, it is muscle tissue and water.

-DAILY FOR ABOUT 1500 CALORIES ; For example, When you eat carbohydrate, only a certain amount can be used or circulated in the bloodstream at any one time. What can’t be used immediately needs to be stored. The carbohydrate is broken down and converted to a substance called glycogen, ready to be stored in liver or the muscle cells to be used at a later date. A healthy adult store glycogen in the liver and in the muscle cells. If your glycogen levels drop, you can lose weight.

-WHY CRASH DIETS, SKIMPY MEALS AND SKIPPING MEALS DO NOT CONTRIBUTE TO PERMANENT WEIGHT CONTROL. –

Crash dieting, skimpy meals and skipping meals may work in the short term but not in the long term run. The reason that these people have mostly lost is fluid and muscle tissue, not fat, unfortunately, the fluid is not just excess water, it contains much of the ‘instant energy’ that the body requires. The body does not understand the concept of dieting. This why; even though they are eating very little, people on crash diets find that their bodies do not easily shed the excess weight. Even more concerning is the fact that the lowering of the metabolism can continue beyond the dieting period. This result in the familiar yo-yo effect, where a dieter loses some weight, only to rebound to a higher weight then when they started.

-DOES CRASH DIETING INCREASE THE SODIUM LEVELS IN BODY?

If you crash dieting, Low carbohydrate levels also lead to depletion of your body’s sodium level, so the body sheds water to balance out the sodium loss. Sodium deficiency is particularly dangerous. These electrolytes are used by your body to ensure nerve and muscle function.

 

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-WHAT IS GENERAL ADAPTION SYNDROME-

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Hello Everyone!

Today I want to share my lecture summary with you and  we should learn tips how can cope with stress, our body how can adapt to stress. My lecture topic is general adoption syndrome.

 

– WHAT IS GENERAL ADAPTION SYNDROME AND THE FIVE STAGES OF THE GENERAL ADAPTION SYNDROME-

-General adaptation syndrome is a term used by Professor Hans Selye for describing the body’s short-term and long term reactions to stress and the general adaption syndrome involved two major systems of the body, the nervous system and the endocrine ( or hormonal). Also, learning what foods, exercise and hobbies are good for us. Things we like and make us feel enjoyable we tent to repeat, things that are not pleasant we tent to avoid. Professor Hans Selye first described in 1956 a process of various stages he called the General Adaption Syndrome, which can be applied to cigarette, a stress or a physical activity.

-The term can be analyzed such that: Stage 1: Initial Response: Your first response to any event or substance is the best indicator of whether or not it suits you, for example; do you remember your first cigarette, your first alcoholic drink or your first cup of coffee? Besides you are unlikely to remember your first taste of sugar, meat or milk or foods introduced when you were very young.

-Stage 2: Adaptation: Very quickly our body learn to adopt and this stage the body remains alert ( at a lower level) but continues the normal functions. During the resistance stage, the result of the hormonal changes which occurred in the previous stage are still apparent, including increase glucose levels in the blood and higher blood pressure, but stress hormone levels begin to return to normal, enabling the body’s focus to shift from alertness to repair. For example, Gone is the pounding heart after a cup of coffee, or coughing after a cigarette, the cell in the lungs of a smoker change form to protect themselves from smoke. The body is trying to protect itself, and in so doing is in an unseen state of stress.

-Stage 3: Exhaustion; The body no longer has the energy to cope with continued stress in the long term, Also continue the insult long enough and one day you are sick and your energy is gone , your digestive system is not functioning properly, your blood pressure is raised and for example, a person with stressful job may experience long-term stress that might lead to high blood pressure and eventual heart attack or you develop anything from chest infections to cancer. This is the stage at which most people seek help from a health practitioner.

-Stage 4: Recovery; Treatment usually focused on the management stress and other undesirable substances. This means being as very strict as possible for a period, during which you may have to wean yourself off all sorts of things to which you have become addicted or allergic. This is the nature of addiction and to help the body recover, much larger amounts of vitamins and minerals are needed than would normally be required just to maintain good health and also you can need to incorporating a healthy lifestyle , for example; exercise, balanced diet, rest and sleep, happy relationship, improvement of social skills, positive outlook.

-Stage 5: The fifty of the general adaption syndrome stages is hypersensitivity. Once you have recovered and your body is basically healthy, which can take years, you are effectively back to stage one.

-You may seem to be hypersensitive and react to all sort of things that you never reacted to before, they are usually referred to as an over reaction of the immune system and these reactions may be damaging or uncomfortable.

 

 

The lecture source is Stonebridge- Associated Collages-Diet and Nutrition Advisor.

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