Health Club 7

Health Club 7 is a Health & Wellness club, we bring the best information on nutrition, fitness & beau

Health Club 7 is here to help people learn about health and the most effective ways to achieve it. To set health goals and achieve them in the easiest and fastest way possible.

12/09/2020

Bruschetta Grilled Chicken.

This is the least basic grilled chicken has ever looked.

INGREDIENTS

4 tbsp. extra-virgin olive oil
Juice of 1 lemon, divided
Kosher salt
Freshly ground black pepper
1 tsp. Italian seasoning or dried oregano
4 boneless skinless antibiotic free chicken breasts, pounded to even thickness
3 slicing tomatoes, chopped
2 cloves garlic, minced
1 tbsp. freshly chopped basil
4 slices mozzarella
Freshly grated Parmesan, for serving

DIRECTIONS

1. In a small bowl, combine oil, half the lemon juice, 1 teaspoon salt, 1/4 teaspoon pepper, and Italian seasoning (or oregano) and whisk to combine. Transfer to a large re-sealable bag along with chicken; seal and refrigerate for 30 minutes.

2. Heat grill over medium-high then add chicken, discarding excess marinade. Grill until charred and cooked to an internal temperature of 165°, about 5 to 7 minutes per side.

3. Meanwhile, combine tomatoes, garlic, basil, and remaining lemon juice, and season with salt and pepper. While chicken is still on grill, top each breast with 1 slice mozzarella and cover until cheese is melted, 2 to 3 minutes. Top chicken with tomato mixture.

4. Garnish with Parmesan and serve

SOURCE. delish

12/08/2020

Source of vitamin C other than oranges - Kiwifruit

These fuzzy fruits pack a punch, with around 70 milligrams of vitamin C per medium kiwi -- ounce for ounce, more than oranges.

They have fiber as well as flavonoids and carotenoids, which are antioxidants that help protect your cells.

Most people peel them first, but the skin has good nutrients and fiber.

You can try rubbing off the fuzz and eating them with the skin on. Just be sure to wash them first.

12/06/2020

Valerian: best plant for inducing sleep

A valerian plant will look beautiful in your bedroom thanks to its small pink and white flowers.

Aside from the sweet scent, valerian plants have been used for centuries to help with sleep problems including insomnia.

Inhaling the scent of valerian root has been shown to induce sleep and improve the quality of sleep.

If you’re struggling to sleep, add a few petals to your bath or ensure to take a sniff before you get into bed.

These plants need around six hours of sun a day, so you’ll need to keep it on a sunny window sill.

12/02/2020

Zinc-Rich Recipes That Are Perfect For Winters🌨

Spinach Soup with Chickpeas Recipe

legumes are a potent source of zinc. They are also loaded with antioxidants that help fight dangerous, disease-causing free radical activity. Chickpea is one legume that is a blend of both health and flavour, combine it with another zinc-rich veggie like spinach and you have a winner.

The good old spinach soup but with a twist, some spicy chickpeas thrown in there.

Ingredients Of Spinach Soup With Chickpeas
2 Cups Spinach, chopped
1 Cup Chickpeas (half cooked and soaked in water)
1/2 Onion, sliced
2 Shallots, sliced
1/2 tsp Butter
3-4 Garlic cloves, chopped
A pinch of A pinch of cumin powder
1/2 tsp Red chilly powder
A dash of turmeric
Garnish:
Cream
Black and white sesame seeds
Red chilly powder
Sesame oil

How to Make Spinach Soup with Chickpeas

1.In a pan heat the butter and add the onions and shallots to it. Add the spices and mix well.
2.Once it browns a bit add the chickpeas.
3.Reserve the water in which the chickpeas were soaked.
4.Saute the chickpeas for a while.
5.When it becomes nice and moist, add the the reserved chickpea water.
6.Then add the spinach leaves to this and let it cook for about two minutes.
7.Spinach cooks really fast.
8.Now put the spinach and chickpea pan into another bowl full of icy water.
9.Let it cool down for a couple of minutes.
10.Once it comes down to room temperature, add it to the blender and blend it well.
11.Dabble a little cream and black sesame seeds for garnish.

SOURCE. food.ndtv

12/01/2020

Black Bean Chocolate Protein Balls.

Thanks to fiber-packed beans, these Black Bean Chocolate Protein Balls are a healthy way to indulge your sweet tooth at snack time! Vegan & gluten-free

INGREDIENTS

3–4 pitted dates
1 15-ounce can black beans, drained and rinsed
1/3 cup chocolate protein powder
1/4 cup almond or peanut butter*
2 tablespoons unsweetened applesauce
1 tablespoon cocoa powder
1/2 teaspoon vanilla extract
1/4 teaspoon salt
1 tablespoon non-dairy milk
1/4 cup dark chocolate chips (optional)

INSTRUCTIONS

1. Line a baking sheet with wax paper or foil.

2. In a small bowl, add dates. Cover with boiling water; set aside for 10 minutes.

3. In the bowl of a food processor, add dates, black beans, protein powder, almond butter, applesauce, cocoa powder, vanilla, salt and non-dairy milk. Pulse to combine until all ingredients are mixed together and smooth; stop to scrap the sides if needed. It should be like a soft dough texture.

4. Roll the dough into 15-20 balls. Place each ball onto the wax paper. Place the baking sheet in the fridge.

5. In a small bowl, add chocolate chips. Microwave in 30-second intervals, stirring in between, until the chocolate is completely melted. Drizzle the chocolate over the balls. Return to the fridge, or enjoy as is.

6. Store in an airtight container in the fridge for up to 1 week.

SOURCE. emilieeats

12/01/2020

Protein source - Navy Beans

Protein in navy beans: 20 g per 1-cup serving

Heart-healthy beans are a fantastically cheap vegetarian protein source, and of the most commonly available canned legumes, navy beans lead the way. They're also rich in fiber, which is important for healthy eating.

Mash navy beans with garlic and lemon as a hummus alternative.

11/30/2020

Taco Tomatoes

We're all for a genius low-carb hack — and these tomatoes totally deliver. We had never thought to stuff them with taco meat, cheese, and sour cream, but we'll do anything in the name of ditching a tortilla for a low-carb meal. You can change up the fillings for cheeseburger tomatoes, too.

INGREDIENTS
1 tbsp. extra-virgin olive oil
3/4 lb. ground beef
1 medium onion, chopped
1 (1-oz.) packet taco seasoning
4 large, ripe beefsteak tomatoes
1/2 c. shredded Mexican cheese blend
1/2 c. shredded iceberg lettuce
1/4 c. sour cream

DIRECTIONS
In a large skillet over medium heat, heat oil. Add onion and cook, stirring, until soft, 5 minutes. Add ground beef and taco seasoning. Cook, breaking up meat with a wooden spoon, until no longer pink, 8 minutes. Drain fat.
Flip over tomatoes so they’re stem-side down and slice to make 6 wedges, being careful not to cut all the way through. Carefully spread open wedges.
Divide taco meat among tomatoes, then top each with cheese, lettuce, and sour cream before serving.

SORCE. delish

11/30/2020

“Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.”
— Lao-Tze

11/30/2020

Quinoa Stuffed Peppers Recipe

This vegetarian quinoa stuffed peppers recipe is a colorful and delicious healthy dinner, full of Mediterranean flavors like lemon, parsley and feta.

INGREDIENTS
6 multi-colored bell peppers
1 cup SimplyNature Organic Quinoa
4 garlic cloves
3 medium shallots (1 cup chopped)
1/4 cup plus 1 tablespoon chopped parsley
3/4 cup chopped Southern Grove Shelled Pistachios
2 tablespoons SimplyNature Organic Extra Virgin Olive Oil
1/4 teaspoon red pepper flakes
1 teaspoon paprika
1 teaspoon dried oregano
2 tablespoons lemon juice plus zest from 1/2 lemon
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/4 cup feta cheese crumbles (optional)

INSTRUCTIONS

1. Preheat oven to 425°F.

2. Wash the peppers and cut them in half lengthwise; remove the stems and seeds. Line a baking sheet with parchment paper, then place the peppers on top. Bake with the cut side down for 15 minutes, then remove from the oven, flip to cut side up, and sprinkle with a pinch of salt and pepper. Bake another 15 minutes until tender.

3. Meanwhile, cook the quinoa (or use our Instant Pot quinoa method): Rinse the quinoa and drain it completely, then place it in a saucepan with 2 cups water. Bring to a boil, then reduce the heat to low, cover, and simmer where the water is just bubbling for 17 to 20 minutes until the water has been completely absorbed. (Check by pulling back the quinoa with a fork to see if water remains.) Turn off the heat and let sit with the lid on to steam for at least 5 minutes.

4. Mince the garlic, shallot and parsley. Chop the pistachios. In a large skillet, heat 2 tablespoons olive oil. Add the garlic, shallot and red pepper flakes and sauté 1 to 2 minutes until the shallot is translucent and the garlic is fragrant. Remove from the heat, then stir in the cooked quinoa, pistachios, 1/4 cup parsley, paprika, oregano, lemon juice and zest, sea salt and black pepper. Taste and add another few pinches of salt to taste. Spoon the filling into the roasted pepper halves. Garnish with a small sprinkling of remaining parsley and feta cheese crumbles. Serve any additional filling on the side.

SOURCE. acouplecooks.

11/29/2020

Red Pepper...

They have loads of vitamin C, up to 95 milligrams per 1/2 cup.

They’re also a good source of vitamins A, B, E, and K, as well as potassium, folate, manganese, phosphorus, and magnesium.

Slice one into strips to scoop up a dip, or dice it into a salad or an omelet.

11/29/2020

Til Ladoo (Laddu) Recipe

Zinc-Rich Recipe That Are Perfect For Winter.

About Til Ladoo Recipe: A festive treat, Til Ladoo (Til Laddu) is usually prepared to celebrate festivals llike Lohri, Makar Sankranti or Janmashtmi. It is a delicate, traditional winter sweet, made with roasted sesame seeds, jaggery and flavoured with saffron. A perfect warming snack in winters, make them, store them and have whenever you want.

Ingredients Of Til Ladoo (Laddu)

1 Cup White sesame seeds (toasted)
1/2 cup Khoya (softened)
1/2 cup Jaggery (crumbled)
A pinch of Saffron stigmas
2 tsp Canola oil
2 tbsp Milk (warm), full cream

How to Make Til Ladoo (Laddu)

1.Heat a thick bottom pan, add canola oil and to it add sesame seeds.

2.Continuously keep stirring the sesame seeds until they turn light golden hues. Take it off the flame and remove the sesame seeds on to a flat plate.

3.Soak saffron in warm milk and reserve it. In the same pan as of sesame, add jaggery and melt it to liquid, gently keep stirring it till it froths without reducing it too much, take it off the flame.

4.Before it starts to solidify add to it saffron milk, stir it. Add to it softened khoya, sesame seeds and blend well together with mixing spoons.

5.Now oil your palms with a bit of canola oil and using your fingers take small portion f the mix (ensure the mix isn't too hot to burn you) and shape it into medium sized balls. Continue this until you have used up all mix.

6.Serve it at room temperature and this can go well during a party at home as pass around of sweet snacks.

SOURCE. food.ndtv

11/28/2020

Healthy Lifestyle Tip...

1. SPEND TIME ALONE

Spending regular time alone helps to get to know and stay in touch with yourself (we’re all constantly growing and changing!). Alone time is an opportunity to check in with how you’re doing and what you want, so you can live your most intentional life. Some people enjoying hiking, going for a walk or run, meditating, or even sunbathing as a healthy source of alone time. ☀️

2. DO THINGS YOU ENJOY

This often gets overlooked as an essential element of healthy living—doing things each day that you enjoy! Whether that’s exercise, baking, crafting, reading a book or watching TV, reserve time each day to spend doing activities you personally enjoy.

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Magnus Wellness
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Welcome to Health Club 7.

Our goal is to help as many people as possible to live a healthy and quality life with maximum well-being.

We do this by bringing the most up-to-date information there is, on all the ways to improve the health of our body and mind, because we know it is intertwined.

And we do not forget that as human beings we also need push and encouragement all the time, so in our club we include motivation, tips and tools to make everyone keep going and achieve the goals!

12/09/2020

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12/02/2020

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11/30/2020

11/30/2020

11/30/2020

11/29/2020

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11/28/2020

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