How to Make a Homemade Weight-Gain Shakes
Homemade Protein Shakes - Basic requirements you need for your home made protein shakes is whey powder, a good blender, ice, milk and some fruits.
To gain weight, the body needs more calories than it burns. Especially after an intense workout, more calories should be consumed
compared to a day when a person did not exert any physical activity. As a result, more meals should be eaten throughout the day. However, for some people, eating more meals can be quite a challenge due to lack of time to prepare food or lack of appetite. This is where weight gain shakes come in the picture because it is easier to drink a smoothie packed with calories than to cook a whole meal.
However, the problem is weight gaining products can be very expensive for some people. As an alternative, homemade weight-gain shakes can be made with the same amount of calories but for a fraction of the price of a commercial product! It is hard to follow exact recipes out there in the internet so here are the ingredient suggestions. Mix and match these ingredients to make homemade weight-gain shakes:
- Whey Protein Powder
- Skim Milk/Full Milk/Low-fat Milk/Soy Milk/Rice Milk
- Milk Powder
- Cottage Cheese
- Fresh Fruits/Frozen Fruits
- Dextrose Powder
- Raw Oats/Cooked Oats
- Graham Cracker Crumbs
- Maple Syrup
- Extra Virgin Olive Oil (do not put a lot or else the shake will be very difficult to drink!)
- Flaxseed oil
- Peanut Butter
- Coconut Oil
Homemade Protein Shakes: all you need to know
All protein milk shakes contain a source of protein usually whey protein. The basic requirements you need for your home made protein shakes is whey powder, a good blender, ice, milk and some fruits. A small amount of sugar or any other sweetener can be added to improve the taste. The best sweetener however remains fruit juices.
These are a few of popular eight gain shake recipes:
- Protein Shake One – Three portions(scoops) of whey or protein powder, half a cup of cooked Quaker Oatmeal and two table spoon full each of peanut butter and cocoa powder
- Protein Shake Two – 3 portions(scoops) of whey or protein powder, the white of four eggs and a tablespoon of butter
- Protein Shake Three – 1 packet of Chocolate, two scoops of protein powder plus two cups of milk
- Protein Shake Four – Two scoops protein powder, one banana plus one cup milk
- Protein Shake Five – Two spoons peanut butter, two cups of milk, two portions protein powder, on banana plus two tablespoonful honey.
A final word on Protein Shakes and nutritional drinks
If you do not have protein powder, you can still make a nutritional drink for weight gain. The basic ingredient will be one cup of cooked oatmeal, milk, any available fruit especially banana plus two egg whites. It is important you realize that the shakes are not drugs so there is no need to worry about all the ingredients being available before the drink can be called a weight gain drink. Substitute any of the drinks above for soda and take them as snacks or after exercise.
Tips & Warnings
Adding protein powder to your homemade shakes helps build healthy muscles. The extra protein in your diet also helps your body recover faster from strenuous exercise or physical activity. Eat three main meals or several small meals throughout the day along with your shakes. Weight-gain shakes are intended to provide you with a way to add extra calories to your daily intake. Do not use protein shakes as a replacement for any of your other well-balanced meals throughout the day. High protein shakes can give you a boost of energy to start your day when consumed in combination with eating a healthy breakfast.
Use protein powder only as directed. Too much protein in your diet can be as harmful to your health as too little. Consuming too much protein in your diet can put stress on your kidneys, make allergies worse or leach calcium from your bones.


Did you know that there are certain foods that can kill your sex drive? If you feel your libido is lowering down, well, you already know the culprit. Aside from alcohol and tobacco, there are certain foods that can decrease your libido. Examples are processed foods, diet sodas, cheeses, sugars, microwavables, canned goods, and shrimps. Crazy because you always see them on your fridges and tables. These foods contain chemicals and synthetics that are responsible for slowing down the metabolization of your sex hormones.
Raising your libido level can be attained by eating healthy foods. Healthy meats, veggies, fruits, grains, and many more that are at least naturally produced can lift your sex drive again.
And if you are looking for a whole day recipes that you can prepare before getting sex or just to increase your libido, check the recipe suggestions below;
Breakfast – Avocado and Egg Pizza/ Coffee
- 1 flatbread or whole wheat bread
- 1 smashed avocado
- 1 poached egg (or cooked in any style)
- 1/2 diced tomato
- 1/4 diced bell pepper
Spread the smashed avocado on the bread. Layer it with tomatoes and bell peppers. Top with egg. Serve with coffee.
Facts: Avocados are filled with omega-3 fatty acids and vitamin B6 which help in regulating the libido enhancer called prolactin. Eggs are also rich in vitamin B6. Tomatoes are rich in lycopene which increases the blood flow, therefore, allowing the body tissues to be more aroused and lubricated. While coffee helps increase the blood circulation and is a natural stimulant.
Lunch – Healthy Salmon and Spinach Salad
- 3 tablespoons extra-virgin olive oil
- 3/4 teaspoon kosher salt
- 1/2 teaspoon ground pepper
- 2 tablespoon white vinegar
- 1/2 fresh mint leaves
- 1 6oz baby spinach
- 6oz salmon fillet, skinned
Season the salmon with kosher salt and pepper. Heat the 1 1/2 tablespoon of extra-virgin olive oil in a pan over medium-high. Add the fillet into the pan cooking each side 5 minutes or more. Break the salmon into big flakes. Set aside. In a large bowl, combine the white vinegar, remaining salt, pepper, and olive oil. Whisk until fully combine. Toss mint leaves and spinach. Serve.
Facts: Salmon is rich in omega-3 fatty acid and vitamin D which prevents erectile dysfunction. Olive oil is also reach in omega-3 fatty acid, while spinach is rich with iron and nitrate for healthy blood and body.
Dinner – Chicken Chili Con Carne
- 1 tablespoon oil
- 500 g chicken mince
- 1 large onion, chopped
- 2 cloves garlic, crushed
- 1-2 red chili peppers, sliced finely
- 2 teaspoons plain flour
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 cup chicken stock
- 4 tomatoes, diced
- 400 g can red kidney beans, rinsed and drained
In a large saucepan, add the oil and brown the minced chicken. Transfer to a plate. Sauté onion, garlic and chili until cook. Add the flour, cumin, and coriander. Keep stirring until well combined. Gradually pour in the chicken stock. Put the browned minced chicken and diced tomatoes. Bring to boil and simmer for 30 minutes. Uncover the saucepan and simmer again for another 15 minutes. Stir in the kidney beans. Cook for 2-3 minutes. Serve.
Facts: Garlic and onions contain allicin which helps improve the circulation needed for erection. Chicken contains vitamin B-3 which intensifies orgasm. Chili peppers contain capsaicin which responsible for releasing erdorphins.
Note that there are so many foods you can eat to increase your libido. There are the oysters, shitaki mushrooms, safron, white fish, pumpkin seeds, apples, strawberries, banana, peanut butter, and so much more. And, you can make your own recipe according to your likings. For instance, amping up your sex life when it’s reducing should start by changing your lifestyle and diet.


Milk. We all grew up on it. For years they told us to drink it to be healthy and strong. But is it really true? It shows that even this perfectly white foodstuff might not be as spotless…
Milk is a complex food with an incredible share of nutritious substances. The official statement of the French government recommends to consume a milk product three times a day. These recommendations are issued by institutions such as Pasteur’s Institute in Lille.
The makers of the German film Milk – Facts, Figures and Beliefs travelled around the whole of Europe on their milk quest. Their interviews with various people – producers, scientists, doctors or farmers – formed a picture where everything seems to be linked to everything. For instance: are recommendations issued by Pasteur’s Institute really that independent when it’s primary source of funding is the dairy industry? Has milk as we know it today – that is a product processed in almost thirty steps – anything to do with the liquid that leaves a cow’s udder? Is it normal that milk is cheaper than Coke?
Milk – Facts, Figures and Beliefs does not pass a final verdict on whether to drink milk or not, you have to decide for yourself. However, this 50-minute documentary will show you what you should think about before your purchase decision.
In previous years the LSFF screened investigatory films about debates, economic questions and controversies surrounding for example water, bananas, flour and toxins in food. What made you choose milk?
Milk is something almost all of us consume daily in very many different forms from drinking it pure or in our coffee, eating yoghurt and cheese as well as consuming it in industrially produced food – as milk powder. I realized that most people are not aware of this and if questioned would say: oh, no problem, its milk, its healthy. So, I wanted to know if milk is really healthy and if the so called lactose intolerance was a real “condition“ on the rise or just something the marketing departments thought up to sell healthier new products.
During your journey around Europe you visited many countries and producers. Is it possible to say that milk is better in some places, or does milk taste the same everywhere?
As producer you don’t really get to travel around with the team – unfortunately! But no, milk does not taste the same everywhere. The different taste probably comes from the way milk is processed (pasteurized and homogenized) in the different countries, the amount of fat we are accustomed to and that is added or taken away for full fat or skimmed milk. This is different in most countries. Just try it out when you travel.
But, if you drink raw fresh milk, its taste is very much same everywhere: it slightly smells like the animal it came from…not necessarily everybody’s favorite. But, it tastes really good!
Both sides of the fence – pro-milk and anti-milk – are at swords’ points, but we still feel that the film does reach a certain consensus that both sides agree on: you can consume milk products regularly, but in small amounts and it’s better to use the fermented kinds (yoghurts, cheeses). Did we get it right?
Yes, you did. And, I guess Paracelsus was right too: The right dose differentiates a poison and a remedy.
And what is your personal “milk moment”?
A rather serious one: somehow before the film I hadn’t realized that by regularly drinking milk I was part of the system responsible for the enormous masses of milk that are needed for all these consumers. This can only be done on an industrial scale. This is why industrial calves don’t get to drink cows milk, male calves are often killed and industrial cows are constantly pregnant to give milk permanently – for us. Consequently, they live to be around six years old – instead of twenty if they get to live a good cows life. If we want to have the values of good milk and good animal treatment back, we need to stop supporting this. I stopped drinking milk and use soy or rice milk instead – it tastes different but good enough.


Pre-heat the oven to 200°C
Wash but don’t peel the Elfe Potatoes.
Slice into 8mm thick slices (approx!).
Grease a baking tray with a little olive oil on a piece of kitchen towel.
Place the Elfe slices on the tray, drizzle with a tiny bit more olive oil, add some black pepper and pop in the oven.
Meanwhile, place a large piece of foil in a suitable, ovenproof dish.
Place the salmon fillet in the middle of the foil and add the tomatoes.
Drizzle over the runny honey, the soy sauce and add the green beans and sweetcorn.
Seal the foil into a parcel ensuring there is enough room for steam to circulate around inside.
Place this next to the potatoes in the oven and bake together for 30 minutes.
Super healthy and delicious!
Preparation: 10 mins
Cooking: 30 mins
2 medium sized Elfe Potatoes
1 salmon fillet per person
handful of green "French" beans
Handful of sweetcorn
2 small vines of piccolo or cherry tomatoes
1 tsp runny honey
1 tsp soy sauce
Freshly ground black pepper


Back Porch Bistro is the "hidden gem" in downtown Ellijay. Located at the rear of the North Star Emporium, and with an entrance from the rear onto our spacious outside deck. We feature hand made sandwiches, paninis, homemade soups, vegetarian options and gluten free as well. All our sides, soups and desserts are homemade by Tami herself. One taste and you are assured it is homemade not called homemade. We also have pulled pork burritos and bowls, cuban sandwiches and bean and rice burritos and bowls as well. Come in and enjoy a first class food experience in downtown Ellijay.


Today I foraged. I think Andy and I are bucking the trend that people spend less and less of their income on food. After accommodation it is probably our biggest expense. Today we found an additional way to spend our money on food: Abbey Mills now has a full farmers market!
Mostly it's the chappy we already buy our meat and veg from, but he has spread out so he now has about four stalls: one for his delicious meat, butter etc, one for veg (which he has much more of now), one for bread (again, a much bigger range) and apple juice, and one for cheese. And he has been joined by an additional cheese stall, an olive oil stall and, most importantly, a fish stall! So we bought beef and cheese and bread and lots of veg and oodles of fish, it was just so exciting! We barely need to go to Sainsbury's at all now.
Then we went to Wimbledon to buy exciting things like spaghetti measurers, but the most wonderful thing was that we went for a wander around a department store and found the Ted Baker coat I've been wanting for a couple of months (harking back to the days when I had no money). But it was £200 so I wasn't sure if I could justify it. Until Andy spotted the sign saying 30% off. And then the shop lady came over and said there was a further 20% off just for this weekend! So I got the most wonderful coat half price! Don't you love pre-Christmas sales?
Now I'm sort of regretting not getting my Pashley Princess bike, don't you think the coat would have gone with it perfectly?
Who she?I'm Carolan, 23, working in London. I like cheese, exercising, music, dogs, detective stories and people. I don't like packing, unpacking, repacking or really anything to do with moving all my possessions from a to b. London smells but has many things to do in it.
Blast from the past
- ▼ November (4)
- ► 2007 (86)
- ► 2006 (170)
- ▼ 2008 (86)


Spring, oh the possibilities. Spring means summer is not far off, and the thought of fresh produce comes to mind. Nothing beats farm-fresh produce. The produce you find in most supermarkets has spent many days, if not weeks traveling to that shelf, depleting it from quality and taste. While you still have to be concerned with toxic pesticides and fertilizers, many farms grow organically or at least limit the use of these chemicals. Ask your local farmers, they love to talk with pride about their food. By buying local, you can often avoid Genetically Modified Crops (GMOs) which should not be consumed by anyone. No farm-stand available? You can still enjoy these recipes, but please consider organic or even grow your own. No room for a garden? Herb gardens take up very little space and produce some powerful anticancer agents (i.e. cilantro helps remove heavy metals such as mercury from the body). Summertime is also a great time to use the abundance of fresh kale, basil, arugula, cilantro or garlic scapes to make pestos for pastas, sandwiches and crostini.
Tomato Basil Salad
1 pint or more cherry tomatoes (a combination of red, yellow and gold is nice)
Organic extra virgin olive oil *
Halve cherry tomatoes and place in serving bowl
Chop basil and add to tomatoes
Drizzle with olive oil
*Note: I use herb infused oils such as basil, rosemary, garlic or lemon. In this recipe I prefer rosemary and basil infused. If you cannot find them locally, Arlotta makes the very best olive oils I have ever tasted and also the most incredible balsamic vinegar.
Tomatoes are a powerful anti-cancer fruit, particularly due the synergistic effects of lycopene, beta-carotene, vitamin C, phenols and other nutrients and antioxidants in the tomato working together to offer cancer protection. But please use organic or locally farm fresh and not the commercially toxic, GMO, or otherwise unhealthy sources.
Basil has powerful anti-inflammatory and antioxidant properties. It contains flavonoids that help shield cell structures from radiation and oxidative damage. Both fresh basil and basil oil have strong antibacterial capabilities, so by adding the herb or oil to your salad, you can help ensure your vegetables are safe to eat.
Grilled Striped Bass with Dill Sauce
2/3 cup (packed) chopped fresh dill
¼ cup olive oil
2 Tablespoons white or golden balsamic vinegar
1 Tablespoon lemon fresh lemon juice
4-6 pieces of local wild striped bass, wild salmon or other fish, skin removed, each pc about ½ lb
Blend dill, oil, and vinegar and lemon juice in mini processor until almost smooth. Season with salt and pepper.
Sprinkle fish with salt and pepper
Grill fish 8-10 min, do not overcook
Drizzle fish with some of the dill mixture and serve the rest on the side.
Dill contains antioxidant properties, and it also deactivates free radicals and neutralizes carcinogens that might find their way into our bodies.
Grilled Eggplant with Rosemary Oil and Cheese
Cheese (Smoked Gouda, Munster, Monterey Jack, Raclette, Mozzarella ….really any cheese or cheese substitute you like*)
Extra virgin Olive oil
Fresh chopped rosemary
Slice eggplant lengthwise or crosswise, depending on size and preference (lengthwise is easiest for grilling)
Sprinkle both sides with salt and pepper and place on paper toweling
Let sit at least 30 minutes, blot dry (this will remove the water as well as the salt….if you skip this, the eggplant will absorb too much oil)
Meanwhile, chop the rosemary and mix with a generous amount of olive oil
Baste eggplant with olive oil/rosemary mix, use more oil if necessary….eggplant should be well coated. Grill eggplant until done on one side, turn, grill a few minutes and add cheese. When cheese is melted, remove.
Note: this dish goes well with the tomato salad or a salad of chopped tomatoes, parsley and olive oil
*I prefer organic, raw or those from small farms to cut down on pesticides and added hormones.
Eggplant is rich in dietary fiber, loaded with vitamins and minerals, and contains powerful cancer fighting antioxidants such as chlorogenic acid, which fights free radicals and helps protect cells from mutating into cancer cells, and nasuin, which helps cut off the blood supply to cancer cells.
Rosemary is a powerful anti-cancer herb. The two key ingredients in Rosemary-caffeic acid and rosemarinic acid-are potent antioxidant and anti-inflammatory agents, which help protect the body’s cells from damage by free radicals. Rich in carnosol, Rosemary has been found to detoxify substances that can initiate the breast-cancer process. It’s widely known that an imbalance of estrogen hormones in women can contribute to breast cancer. Rosemary stimulates liver enzymes which inactivate estrogen hormones. Rosemary, along with thyme, oregano, basil and mint promote apoptosis in cancer cells and reduce their speed by blocking the enzymes they need to invade neighboring tissues. Rosemary can inhibit the formation of HCAS, the carcinogenic compounds that form when you cook protein, by 75% (so use chopped rosemary in your marinade if you choose to grill proteins)
Grilled Zucchini with Chopped Dill
Zucchini (one or two, more if very small)
Dill (I will leave it up to you regarding amounts, but if you love the taste of dill, by all means, be generous!)
Extra Virgin Olive oil
Slice Zucchini lengthwise or crosswise, depending on size and preference. (I find a 1/4” thickness works well on the BBQ)
Chop dill and mix with olive oil, rub onto zucchini, sprinkle with salt and pepper, and grill
Zucchini has the ability to protect against cell mutations and oxidative stress, and contains powerful anti-inflammatory compounds. It is also a good source of potassium and lutein.
(See dill above)
Watercress and Red Cabbage Salad
Wash one bunch of watercress and chop
Remove outer layers of red cabbage and slice thin or chop (use about ¼ of the head for one bunch of watercress).
Extra virgin olive oil
Aged Balsamic vinegar
Optional—add a handful of raw pine nuts or chopped parsley
Toss salad with a pinch of salt, fresh pepper (if desired) and drizzle with Arlotta balsamic vinegar and lemon infused olive oil. Alternatively you can use any olive oil and balsamic, but be sure to buy the best quality you can find.
Serve at once
Watercress offers a hefty dose of beta-carotene, copious amounts of calcium, carotenes like lutein, and trace amounts of omega-3’s. Watercress has a high amount of PEITC (phenylethylisotiocyante) which appears to block cancer-causing chemicals, perhaps even protecting the lungs of smokers from the carcinogens associated with tobacco (however, please don’t smoke…I tell you this to understand the power of watercress)
Red cabbage boosts immunity and is a member of the cruciferous family, whose indoles help with estrogen metabolism. It also contains anthocyanins, a class of flavonids that provides as many as 36 different varieties of anticancer chemicals. Cabbage also contains a significant amount of glutamine, an amino acid that has anti-inflammatory properties. Red Cabbage boosts the immune system’s ability to produce more antibodies. Red cabbage contains large quantities of sulfur and other minerals that work as cleansing agents for the digestive system. Raw red cabbage cleans the bowels, thus helping to prevent indigestion and constipation.
Parsley has potent anti-inflammatory and anticancer abilities. The phytochemicals in parsley can slow the speed of cell division, leaving time for the cell to correct DNA mistakes or to activate apoptosis, and recent research shows that one particular compound found in parsley and celery, apigenin, can stop certain breast cancer tumor cells from multiplying and growing, so it’s a good idea to have some everyday.
When salt is used, please consider pure sea salt as ordinary table salt and commercial sea salts are often treated with chlorine to bleach it white and may contain additional chemicals to prevent caking.
When using balsamic vinegar, please keep in mind that many inexpensive varieties sold in the supermarket aren’t really balsamic vinegar but rather a cheap imitation. Try to purchase only high quality brands with no added ingredients
When olive oil is used, consider organic or a trusted source as not all olive oils are as pure as they claim to be. I choose to use organic extra virgin olive oil for cooking and love the infused olive oils by Arlotta foods that we discovered at the farmers market in Southampton.
Avoid canola oil…..have you ever seen a canola plant? That’s right, there is no such thing. Canola stands for “Canadian oil low acid”. Canola oil is developed from the rapeseed plant, which is part of the mustard family of plants. These oils have long been used for industrial purposes (in candles, lipsticks, soaps, inks, lubricants, and biofuels). It’s industrial oil, not a food.
Rapeseed oil is the source behind mustard gas, and on its own it causes emphysema, respiratory distress, anemia, constipation, irritability, and blindness. But through the beauty of genetic modification, it is now sold as edible oil.
To be safe, use oils such as olive or walnut on salads
Elyn Jacobs is a certified cancer coach, a breast cancer survivor, and the Executive Director for the Emerald Heart Cancer Foundation. She empowers women to choose the path for treatment that best fits their own individual needs. Elyn helps women to uncover the nutritional deficiencies and emotional stress patterns that may have contributed to their cancer and to support their body as it activates it own natural ability to fight the disease. She is passionate about helping others move forward into a life of health and wellbeing.


This Christmas we are on a self-imposed diet of only indulging in fabulous sweets and treats that we know we will absolutely love... that means, a slice of lemon bread - oh yes, bring it on... a sugar cookie from the neighbour - no thank you I'll pass. In essence we are passing on the "oks" so that we can really enjoy the "amazings" without any guilt.
This is not easy. I've had to distract myself - a lot!
So while I was busy putting one of these together for our puppy's groomer I was able to avoid thinking about our favourite Fudgy Peppermint Candy brownies :)
But given today's blog party at Schue Love (a perfectly gorgeous blog) for Bringing Holiday Cheer to the Blogosphere where we are sharing a Christmas recipe... my thoughts of fudge-y peppermint-y brownies were not to be tamed :)
But seriously, where is my self-restraint? I'll be making these next week for my sister's bridal shower that I'm throwing and I just couldn't live with myself (and my growing waistline) if I indulged 2x in one week... so today, I'm going to share the recipe and imagine the taste of these guys in my mouth... mmmmm... good!!
The recipe comes from this fantastic cookbook which I rely on every Christmas for all the best recipes!
Filled with pictures like this one, its hard not to drool on the pages :) These peanut butter toffee turtle cookies taste as good as they look - trust me!
But really, the star of the show is the Fudgy Peppermint Candy Brownie... its like a Peppermint Mocha in solid form - Fantastic!! I usually make them from scratch as per the recipe but I've also cheated and added peppermint extract to a favorite brownie-in-a-box mix and topped with the chopped up York Peppermint Patties when I was in a hurry and it was still phenomenal.
If you try out the recipe let me know and I will attempt to live vicariously through your tastebuds... hmmm, that sounds weird... but you get the idea ;-)
** Only two more days until the last Bring Cheer party at Michaela's where we will be sharing Holiday Decor...


Montana Artesian Water respects the resource.
Our process is not only extraordinarily efficient when compared to other packaged beverages, it’s respectful of the resource, and it provides a far healthier product than other packaged beverage alternatives.
It is important to understand that food and agriculture are the largest consumers of water, requiring one hundred times more than we use for personal needs. Up to 70 % of the water we take from rivers and groundwater goes into irrigation, about 10% is used in domestic applications and 20% in industry.
Montanans recognize the importance of water to agriculture, to industry, to recreation, to wildlife and to our individual quality of life. Many of us, however, may not understand some of the finer details regarding our consumptive habits with this precious resource.
For instance, wheat is Montana’s number one export, with nearly 75% being exported to Asian markets. But did you know that it takes about 150 gallons of water to produce one pound of wheat?
What about other agricultural products exported from the Flathead? It takes:
- Approximately 35 gallons of water to produce one pound of peppermint,
- 140 gallons to produce a pound of stone fruit (such as peaches, plums and cherries), and
- Well over 2,500 gallons to produce a pound of beef.
What about packaged beverages?
- Just over two (2) liters of water are required to produce a liter of soda (and over 70 liters if the production of sugar beets is included).
- A pint of beer needs four to five pints of water for the brewing process (or over 475 pints when accounting for the production of grains).
- Wine demands 4.7 liters per liter, and
- Hard alcohol requires over 34 liters of water for every liter of liquor produced.
Bottled water takes just under 1.4 liters of water per liter packaged. See below for additional information on bottled water.


Royal Medic works together with all staff to implement and maintain the food safety management system in a spirit of mutual assistance, strengthen their knowledge and attention on food safety, and enhance both internal and external communication so as to supply safe products with high quality.
1) To comply with all applicable regulations and other food safety requirements
2) To fulfill agreed customer food safety requirements in accordance with professional standards
3) To provide our staff with sufficient resources and training to improve food safety
4) To improve our management system sustainably by reviewing the efficacy and goals regarding to food safety on regular basis
We seek enthusiastic participation, support and commitment of every staff to achieve these policy objectives.


Making healthy berry and fruit flavored fizzy kombucha isn’t hard at all. I did a 3-part mini video series on it, so You can literally join me in the kitchen and watch me do the complete process. One thing I enjoy about making ferments and probiotic rich drinks like this one is….. you make it over the course of several days or a week, so therefore you just spend a few minutes here and there in the kitchen each time. It doesn’t take hours and hours in the kitchen.
Making kombucha is quite simple you don’t need any complicated or special supplies, just a large jar and a healthy kombucha scoby! And then to make yummy fruit flavors all you need is fruit! You can use fresh fruit or fruit you have in the freezer….both work great for making yummy fruity flavors.
Some of my best fruit flavors have come by accident because I had fruit in the freezer to use up! For example I used cranberries one time when I was out of raspberries, another time I used blackberries because I didn’t have enough blueberries! Well who knew cranberry, blackberry blueberry would be soooo yummy and soon became our favorite flavor! I also discovered cranberries make it turn a lovely deep red color!
To keep track of the flavors I make, I label the tops with my scotch tape trick (you can watch in the video) This also helps me keep track of which flavors and fruit combinations we love the best.
Of course, I always have TUUUUNS of peaches in the freezer, because I LOOOOOOVE peach! So I make peach pineapple often 🙂
So get creative, have fun with it, let your kids help….Your Family is sure to love this healthy probiotic filled drink. 😊
This is such a better option than pop, soda, drink boxes or sugar ladened sports drinks and don’t forget the artificial flavored waters they aren’t any better! Sorry there, but its true!
A quick internet search showed cola has 39 grams of sugar per can (that’s 10 teaspoons!!!! Ugh! And orange soda has even more, it was listed at 49 grams = 12 teaspoons, then sparkling juices showed 23 grams that’s = 6 teaspoons. Lastly sport drinks were listed to have 20 grams of sugar, that’s ALOOOOT of sugar, all consumed in one setting, usually, right! But if we face the truth no one usually drinks just ONE 12 oz can of pop, they drink a 20 oz or a super-size. I shudder at these sugar filled sizes being sold, the gas station popular size now is 44 oz ! YIKES! We’re waaay beyond Extra-large! Lets do a lil more kitchen math here…12 tsp equals a 1/4 Cup! Try dumping 1/4 cup sugar into a cup and add a straw in it 🙁 Thats IF…. we are just drinking ONE 12 oz can size!) I know facts hurt sometimes….me too! So if we can make some healthy options easy and at home, Lets do IT!
Now if your like me, and you want to KNOW how many (few) grams of sugar kombucha has when it’s finished 😊 jump to the bottom !
click on the video (COMING SOON ) to join me in the kitchen and I’ll literally walk you thru how easy it is to make plain simple kombucha and then flavor it with wonderful fruits for a 2nd overnight ferment….and then its ready to enjoy!
You can do several different flavors, like I do below, using pint jars OR you can do ONE flavor in a big half gallon jar and keep it really super simple, all with one batch of kombucha…… either way you can’t go wrong!
Store your finished Kombucha in the refrigerator and enjoy it served over ice, or you can add even more nutritional value by adding a tsp of collagen to it. You also can add 1-2 drops of stevia to it for a sweeter taste! Another way I use kombucha is to add some to a qt jar of my home-canned grape juice for a yummy special weekend drink. The skies the limit! It really is!
(Note: The little jars in above picture, just got there fruit added, so after 24 hours on the counter it turns beautiful berry color, like the larger jar on the right that’s finished and stored in the refrig).
I am sharing some resources below (no, I’m not currently affiliated with any of these ones nor do I earn income in return for sharing these with you. -note dated 2022) But I have purchased jars and scobys from these places in the past and have been happy with my purchases, that is why I share them. But if you have a friend that makes kombucha, ask her to share a baby scoby with you! 😊 She will surely have extras. Also, the full recipe is below for you and you can print it off, if that’s helpful.
I Hope you give it whirl!
The full recipe and Easy how-to is on the video. SORRY I Had some delays it will be loaded soon!
If you hop over to the Kombucha video on U-tube be sure to hit“subscribe”over there, its FREE to subscribe, so you won’t miss out on whats coming! If you subscribe there, you’ll get all my helpful videos as they become available: like how I make great tasting healthy electrolytes, how-to make Energy Boosting Ginger shots, make 9 quickly and easily enought for a week and more!
Wondering about the sugar grams in finished kombucha, good question…me too 😊 so here’s a quote and good info from Kombucha camp.com — “….the good news is that the sugar in Kombucha is for the culture to consume, not for you. When it’s done fermenting, there will be about 2-6 grams per 8-ounce glass of unflavored Kombucha. By contrast, an 8-ounce glass of orange juice has about 24g of sugar.”
Fizzy Fruity Kombucha
6 Tea Bags (organic, I use 4 black tea and 2 white tea) All black works great!
12 cups water - Hot for tea
Steep tea bags for 10-12 min in covered pan.
Next: remove tea bags and add 1 cup of organice white cane sugar while warm and stir so it dissolves. Next you must cool the tea to room temperature, because HOT tea will kill your kombucha scoby (just as HOT water kills your yeast in bread making - its same concept here 🙂
Once completely cool, pour tea into large glass jar or glass bowl (no metal or plastic should be used for this part). Add 1/2 cup Kombucha starter to jar (from storing your scoby in). Next Lay scoby on top and cover with cloth napkin and rubberband and let set for 5-8 days. In summer mine takes 4-5 days, in winter mine can take 7-10 days. Then Taste after a few days, by dipping a ladel into the top gently without disturbing it all, when tastes less sweet and more fizzy and it's to your liking (it will get more fizzy during 2nd ferment!) then its time to strain.
Strain and store kombucha in glass jar with plastic storage lid. This is plain ready to drink kombucha. Store scoby in some (2-3 cups) of your newly made kombucha in frig or start another batch again and repeat 🙂
For Berry Fizzy Kombucha do another overnite quick ferment and you'll be so glad you did.
Use 4 very clean pint jars -however many needed for your desired flavors.
Add 1/4 to 1/3 c of fruit to jar. Pour kombucha into to jar to fill, leave 1 inch headspace, cap with plastic storage ring. Let set on counter and Ferment 24 -48 hours. It will get bubbly and even start to form another baby scoby with the fruit often and turn beautiful berry colored and get more fizzy.
Then its done, strain if you like now, but I just leave fruit in as I think it gets better with time in the frig. After 2nd ferment time, store in frig and strain it as you pour into your glass for serving. Enjoy
My favorite combinations:
1. 3 small pcs Peach with 1 inch pc pineapple or mango.
2. 5 bluberries, 5 cranberries, 1 strawberry, and few raspberries!
3. Strawberries with raspberries and few blackberries.
Frozen fruit works VERY well for this! I rarely ever measure or count my fruit.... I just wing it and its always wonderful 🙂 Remember were not baking a cake here, were just making yummy kombucha.
Great Resource to get a Scoby from and learn more. https://www.kombuchakamp.com/sugar-and-kombucha-faq-top-10
So one 12 oz can of cola has 39 grams of sugar and a 20 oz Gatorade stated to have 34 grams of sugar.
Then there’s the Ice coffees! OUCH! Many of those have at least 23 grams of sugar in small, but most had more than 45 grams, (again who buys a small??)
Flavored waters and SUGAR-free drinks have sucralose in them which is just another word for the chemical sweetener aspartame! Yick…we don’t want that! Well, you decide 😊
For more educational learning and fun reading about sugar checkout some of the resources. 😊
The FDA public info says that 50 grams of sugar daily, is ok for us (DAILY not in ONE setting! key word there) ..….but most all other fitness and medical sites say ONLY about 25 grams is daily suggested healthy amount ! We're not surprised by those differences are we?
Here's a thought: What if you gave your kids a school assignment to study sugar ! That would be some valuable information your junior high and high schoolers could benefit from! Sorry that's the retired homeschool mom coming out from me 🙂
Bottom Line, We All are in this SUGAR battle together, so lets encourage each other towards BETTER HEALTH!!!
(Update- - Note: I am currently not affilated with amazons program)
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Buy Scoby here - also great further leanring site-Kombucha Kamp - Kombucha Tea, Recipe, SCOBY Benefits, How To Brew Kombucha Kamp
Gallon jars for making kombucha in
Great resource on Kombucha benefits
Great resource on hidden sugary drinks and great alternatives
Quoted resource and info on daily grams of sugar
Resource on recommended daily sugar intake amount
Excellent trusted resource: on consumed daily Grams of sugar!
Jar option as mentioned in video
Resource to learn about helath benefits of kombucha
Plastic strainer for kombucha making
The ones I use: Regular mouth white lids for storage
Wide mouth white lids for storage
Leave a Reply


So our girl has quite the pallet. She has thus far enjoyed brown rice, avocado, yam, squash, turkey, barley, peach and a tiny little taste of banana. Tomorrow we are going to try sweet peas! Excitinggggg! Really though, this whole baby food thing has been ultimately thrilling for me. I love being in the kitchen and cooking for other people is something that I get a lot of pleasure from, especially when those people are my family. There is something really wonderful about putting together a yummy and nutritious meal for the freaks and geeks that you love the most. It's been fun testing out some different flavours on the squish. She hasn't really turned her nose up to much...Except turkey. She didn't love it on its own, but mashed up with some yam and she was in her glory. The faces she makes when a new flavour hits her little tongue...absolutely priceless, hilarious, amazing, etc. I die. So funny!
Anyway, as we embark on this new adventure in food and nutrition, I've been reading up a lot on what nutrients are in what, what babies need the most of, etc. My reading has really made me think hard about the types of food that I like to eat. Teddy and I are pretty conscious consumers and we like to maintain a pretty healthy diet. We enjoy healthy food and we never stock junk in our home. In my reading, however, I have learned that most of the time, cooking really diminishes the quality and nutritional value of food and in the interest of getting the most out of the (expensive) food that we eat, I've been inspired to attempt a few raw meals for Teddy and I. Squish is still nursing as much as ever, so she will reap the benefits of the raw yumminess second-hand. Email me if you have any good recipes!
|I just wanna eat my hands, mama!|


Spotted one of our little Thumbreros? Put one on your thumb, post on Twitter or Instagram, and tag #vivaelthumbrero for a chance to win a trip to Mexico!
Tacos Burritos Margaritas Beers
Why Sign Up?
- Earn loyalty points whenever you spend!
- Receive money off vouchers.
- Get exclusive rewards and opportunities.
Benito Juárez was a Mexican politician and statesman of the late 19th century. He was the first full-blooded Zapotec native to serve as President of Mexico and was a truly modern leader and champion of the people. It is after this amazing man, and the legend of his penchant for bizarre hats, that Benito’s Hat is named!
Benito’s Hat started with a small store in Goodge Street in London, lovingly conceived by Ben Fordham and Felipe Fuentes Cruz, our founders. Ben and Felipe were passionate about bringing simple, fresh Mexican food to the UK that was both authentic and modern. Since then we have opened 6 more stores in the UK, all of them being true to the original ideals that have made Benito’s Hat into one of the most loved up and coming Mexican brands in the country.
Felipe Fuentes Cruz is still very much our culinary compass, helping us from his base in Mexico to ensure we stay true to our roots and keeping us up to date with the latest Mexican trends and ingredients.
From the beginning, Benito’s Hat dedicated itself to serving simple, fresh food that is quick and tasty. The simple menu is built around burritos (naked or wrapped) and tacos but now includes antojitos (Mexican tapas), a 10-strong salsa bar, tres leches cake and a range of fresh and frozen margaritas. Felipe creates seasonally changing specials delivering classic favourites and exciting innovations.
These items remain at the core of Benito’s and highlight the fact that the success of our brand is high quality but simple products. We pride ourselves on the change we make from Feast to Fiesta everyday at 5pm, when we turn down the lights, turn up the music and pour amazing margaritas for our customers to enjoy. We also change our menu and will happily serve food to the table during fiesta time, so our customers have more chance to enjoy our fabulous drinks.
Our restaurants capture Mexico’s rich culinary culture and vibrant street food scene in funky and warm atmospheres. Grab a quick bite at lunch or relax over a margarita in the evening. We love spending time in our restaurants and know you will too. Whether it is a breakfast taco and coffee, a quick ‘grab-and-go’ for the business crowd, a break from a day’s shopping to recharge, or a fulfilling meal and a few margaritas to kick start an evening out, Benito’s Hat offers a welcoming, character-filled environment throughout the day.
We are great at parties! For pop up and event enquiries please contact: firstname.lastname@example.org
"THE BURRITOS ARE JUST BRILLIANT. FILLED TO IMPROBABLE BURSTING POINT WITH SQUIDGY, FLAVOURFUL INGREDIENTS."Marina O' Loughlin, Metro
"I’d much rather eat at Benito’s Hat than any other fast food joint I’ve yet to come across in London"The picky glutton
"The burritos are just brilliant"Metro
"A top notch casual eatery for all things Mexican in the city"DesignMynight
"The burritos and tacos are way better than usual pap that passes for mexican food in this country"Tatler
"A bang up little outfit… with a whole lot of good things to eat"Tatler


As technology disrupts traditional industries based on changing consumer expectations and behaviors, meat delivery apps are being reinvented to engage consumers who seek convenience. In this article, we outline what these new capabilities will be.
What meat delivery service features will be the most important in 2022? We don’t know for sure, but one thing is certain: meat lovers are constantly looking for new and exciting opportunities to enjoy meat. And because the meat industry has grown so much over the past few decades, meat delivery apps have also become well liked.
Let’s take a look at the characteristics of a meat delivery mobile service who must be included to make online purchasing smooth and affordable for consumers.
Discounts and coupon codes:
Providing special attention to your customers will make them feel appreciated, and providing coupons will encourage them to purchase from you again. In addition, you can boost sales on your online meat delivery service by offering special deals during festivals.
Variety of meat products:
It is important to offer a variety of meat products on your service. This will keep consumers engaged and coming back for more. You can also add seasonal items to the mix to increase customer satisfaction.
These days, customers do not like to fill out lengthy registration forms. So, to make the meat delivery service registration process easier for them, you can allow them to use their social media account or mobile number. This will also help you keep track of your customers and send them promotional offers. Providing better access to consumers through their social media accounts is an effective approach to increase retention and visits.
Product filtering search option:
The meat industry is extremely competitive with different types of meat products available in each category. For instance, there are different types of pork meat, beef meat, chicken meat and lamb meat. Offering a product filtering option on your app will help consumers narrow down their search according to their favored category of meat interest. This is an important feature who can save time for the customer and make the shopping experience more enjoyable.
A to push notification system:
Push notifications are easy to set up and they offer the advantage of reaching out directly to consumers on their mobile devices. You can use meat delivery app to push customers for special discounts, flash sales, new product launches, etc.
Various secure and convenient payment options:
Meat shopping is usually routine, but meat shopping mobile apps need to offer multiple secure payment options to make it the most convenient for customers. Payment methods should include cash, credit & debit cards, digital wallets, UPI, net banking, etc.
Monitoring the status of orders:
In order to keep customers informed about their orders, order tracking and status features are vital. Your customers can receive to push notifications regarding the delivery status of their products and the contact information of the delivery person using the real-time tracking feature.
These are some of the key features who meat delivery apps should offer in 2022. If you are planning to develop a meat delivery app, then make sure you include all these features to provide an excellent user experience and increase your chances of success. For more information on app development, meat delivery app development, or meat shopping mobile app development in general, contact our application developer today. App developers are available to answer your questions and provide assistance in creating meat-based apps for meat lovers everywhere.


Safeway Stores Inc. CEO Steve Burd says he's seeing clear signs, based on the grocery chain's most recent sales numbers of its corporate grocery brands vs. national brands, that consumers are feeling the pinch in the worsening U.S. economy and trading down at the supermarket by switching from national brands to store brands, especially Safeway's value brands like Lucerne dairy products and the retailer's Safeway value brand grocery product line, among other store brands.
Burd says overall sales of Safeway's store brands--even its more upscale Safeway Select brand and its O' Organics organic and Eating Right healthy foods' brands--are outpacing national brand sales by an overall category ratio of 4 -to- 1, and by a whopping 6 -to- 1 in the core-of-the-store dry grocery category.
In fact, according to Burd this shift from national brands to store brands helped increase Safeway's net income for the first quarter, which ended March 22, 2008, to $193.4 million on same store sales of $10 billion for the quarter, which is a 7.3% increase over the same period last year. The sales numbers exclude fuel sales. The first quarter sales numbers also include Easter this year, while last year Easter sales were recorded in the second quarter.
We aren't surprised at the growth in Safeway's store brand food and grocery products, although the magnitude of the ratios, especially in the core-of-the-store grocery categories, are much higher than we anticipated.
However, Safeway has been aggressively promoting all of its store brands in its weekly advertising circulars and in-store, especially for the last six to eight months. This is particularly the case with its value line items like Safeway brand in the dry grocery category and Lucerne brand in the dairy products and perishables categories.
The retailer also has been heavily advertising its premium Safeway Select store brand at lower prices then it normally has in the past. It's also lowered many of the everyday retail prices on its O' Organics brand of organic food and grocery products, especially relative to what similar national brand organic brands are retailing for in the stores, and promoting the products weekly in its store advertising fliers.
Earlier this year, Burd told Natural~Specialty Foods Memo and other industry publications that Safeway planned on implementing its long-planned everyday low-price value program in all of its Lifestyle format stores earlier than originally planned in order to deal with the severe economic downturn in the U.S. and the need for consumers to cut back on their overall spending, which is a trend he said the grocery chain saw coming.
Safeway currently has about 70% of its 1,740 North America stores converted to the Lifestyle format. The grocery chain is in the process of converting the remaining 30% and hopes to be near-completed with the huge project by the end of this year it says.
Although Safeway is still in the midst of fully-implementing its everyday values program, we can see the results of it already, along with the consumer search for values, in the soaring increase in store brand sales relative to national brands just reported by Burd.
Ironically, Burd says sales of its O' Organics organic food and grocery brand and its Eating Right healthy foods brand also are increasing considerably even in the down economy. This tells us Safeway shoppers are likely buying the store brand--which will soon be national and global brand as we reported here--organic and healthy foods items rather than national and regional product brands in the respective categories in greater numbers.
Since Safeway is the fourth largest seller of food and groceries in the U.S.--after Wal-Mart, Kroger Co. and SuperValue, Inc.--the dramatic shift across the board in national brand vs. store brand sales should be a wake-up call for national and regional food and grocery brand marketers.
Both mainstream grocery product marketers and natural and specialty foods manufacturers and marketers need to step-up their marketing and sales promotional activity not only at Safeway but at other chains and independents as well. We doubt this is a Safeway-only trend. In fact, other grocery chains are reporting similar increases in store brand products compared to national brands.
What we know from history is that consumers who switch to store brands during an economic downturn or recession often stick with those brands when the economy--and the status of their pocketbooks--improves.
Further, since store brands are of such a higher quality and even better value today than they were a mere ten years ago, it's likely even more consumers who switch to the proprietary brands during an economic downturn will stick with them when the economy and their personal financial condition improves.
This situation could be extremely troubling for national and regional grocery brand marketers in both the mainstream grocery categories as well as in the natural, organic and specialty segments.
Meanwhile, as we reported earlier today, Safeway is taking its O' Organics and Eating Right brands national in the U.S. and globally. The retailer will sell the brands to other supermarket chains, mass merchandisers and independents, competing directly with national and regional natural, healthy and specialty foods companies and their brands.
This fact is an additional reason those companies in the natural, organic and specialty foods space better ramp-up their marketing and sales promotion efforts and closely examine their everyday pricing on the items they sell to supermarket chains and independents in the U.S. and Canada, in our analysis.
Both the Safeway O' Organics brand and the Eating Right brand are going to exert lots of competition in the natural, organic and healthy foods categories as the alliance Safeway has formed starts rolling out the brands across the U.S. and globally in just a few months.


I’ve had several people ask me about how the Slow Cooker Chicken and Dumplings turned out yesterday. Let me tell you, it was soooo yummy!! I usually don’t like chicken and dumplings. Most of the times I’ve had it, it’s just kind of been blah. But this recipe is so good. So good that I’m making it again today! Haha. It’s not the healthiest meal in the world, but it’s cheap and extremely easy! Here’s some pics:
Now, I took these pics after we had both gotten some out. So you can see that it over flowed. HAHA! The recipe calls for you to put the chicken, butter, cream of chicken soup, and onion in and cover it with water. I forgot to put the water in. But I am GLAD I didn’t. My CrockPot is kinda small, so even before I put the biscuit dough in, it was full. It over flowed when the dough was put in. (Not too bad though) Also, since the dough couldn’t get down into the soup, it took longer than 30 minutes for it to cook. But once it was done, it was yummy! I’m only making half the recipe today. I need a bigger CrockPot!
(For those of you who know me, I registered for a new CrockPot for my wedding! HINT! LOL!)


Feast of Flavors in Five Forks
Is your mouth already watering?
Just by looking at this plate of delicious food, can you almost taste the buttery shrimp and firm tofu?
We aren’t really trying to make you hungry. We know you love eating, so we’re here to share the many places you can enjoy dining in the Five Forks area.
Five Forks is a well-known Greenville suburb in Simpsonville SC. This is one of the go-to-places when locals want to splurge on shopping and, of course, to satisfy their palates.
Five Forks has plenty of restaurants to choose from, depending on what kind of flavors you’d need to satisfy your cravings. Discover Japanese, Thai, Italian, and of course, the ever popular fast-food chains, just by driving along Woodruff Road.
Here are just a few restaurants of the many choices that you might want to try:
Uncle Berto’s Burritos – If you are craving Mexican cuisine, this should definitely be your stop. They offer the best quesadillas, tortas, enchiladas, alahambra… need we continue? The food is well prepared and guaranteed fresh. Once you’ve tried it, you will definitely be back for more.
Java Bistro – Stop by this café in the morning and indulge in a great breakfast. They serve excellent coffee, sandwiches, and more. Be sure to come early as this place is always packed.
Shanghai Tokyo Chinese – Many residents say Shanghai Tokyo has the best Chinese food around – and we agree! They also serve delicious Japanese entrees. The servings are large, and the staff is always friendly!
The Spice Diner – If you are craving great Southern cooking with a huge selection and large servings, then be sure to stop at The Spice Diner. You’ll definitely get your money’s worth. It’s a great place for family dining, with a nice environment and good service.
Napoli Pizzeria and Restaurant – Tastebuds crying out for some Italian or Greek? Enjoy the relaxing environment and delicious food at Napoli. With a huge menu selection with reasonable prices, you’ll be sure to be back – especially since they offer the best pizza on the Eastside!
|Joy of Tokyo
So on a weekend when you’d like to spend time with family or hang out with friends – or perhaps you want to have a quiet moment dining on your own – try a visit to Five Forks, choose from one of many terrific restaurants, and eat to your heart’s delight. See you there!


The bars of ice
The 25-kg bars of ice are recommended to preserve different products, cool beverages, and in several industrial processes such as slaughterhouses, textile plants, etc. They are produced with drinkable water, but they are not indicated to be consumed due to their handling.
The bars of ice are produced in steel molds filled with drinkable water and immersed in freezing tanks. After ready, they are removed from the molds and loaded directly into the trucks, stored in the chamber or crushed to produce ice in bulk.


It’s a common practice among many Filipinos to store eggs inside the refrigerator after bringing them home from the supermarket.
But do you know that putting eggs inside the refrigerator is not a good idea, and could make you sick?
National Public Radio claims that chicken eggs don’t need to be put inside the refrigerator. Storing the eggs at room temperature is enough.
Salmonella is a bacteria that can cause diarrhea and food poisoning, which in rare cases, could lead to death. Salmonella is naturally present in eggs, meat, poultry, and milk. Cooking and heating easily kills the harmful bacteria.
Putting eggs inside the refrigerator gives the salmonella bacteria the chance to contaminate other food products inside your fridge! That is why it’s not advisable to store eggs inside your refrigerator.
If you want to store eggs inside the refrigerator, you should wash them properly to remove the chicken poop and blood that stick to the shells.
Storing eggs at room temperature is sufficient. Eggs will not spoil easily if placed at room temperature. In fact, most people in the United States and Europe don’t place eggs inside the refrigerator.


Pethers Rainforest Restaurant
We are delighted that our award-winning restaurant is now open again for dinner on Saturday nights and on certain other nights when special events are on. Set around a spacious, open sided and elevated fireplace, overlooking our floodlit rainforest, the restaurant is a superb setting with cuisine to match.
Pethers Rainforest Restaurant is one of the highlights of staying with us. Below is an example of our menu which is updated based on seasonal availability.
With just eleven tables, bookings are essential and a 50% deposit is required to secure a reservation. Please call (07) 5545 4577 to book or alternatively book online here. If you have any special dietary requirements, please provide at least 48 hours advance notice.


Quaint Birmingham restaurant hot-spot Babalu has been known to residents as “tacos and tapas” but there might be other things on the menu that are so delectable, they may want to rethink their coined nickname.
In a recent excerpt on Alabama.com, columnist Alec Harvey explained his experience at Babalu, elaborating on the fact that their guacamole is just amazing, and made tableside for $9.95.
“Two Hass avocados, sun-dried tomatoes, red and green onion, kosher salt, cilantro and lime juice are standard, and you can add bacon or jalapenos for $1. Served with house chips, it’s a delicious way to kick things off,” said Harvey.
But that’s not all, the popular Birmingham “tacos and tapas” eatery also features tacos that can be stuffed with redfish, pulled pork, chicken, or veggies. When it comes to tapas, Birmingham movers think the manly residents in town would love the steak on a stick or the braised short ribs.
If you have already gone to Babalu a million times for Taco Tuesday, and you want a break from tacos, but your friends still want to go? No problem, the restaurant’s Baba Burger and grilled lamb sliders are just as delicious!
If you are new to the area, be sure to check out Babalu for your “tacos and tapas” needs, and view their entire menu here: http://babalutacos.com/


Limit your alcohol use. Use this tool to make smart food choices and find out the amount of calories and nutrients you are actually eating. References 3 U. You can count 1 cup of most raw, cooked or canned vegetables as a serving, though 1 cup of vegetable juice and 2 cups of raw leafy greens such as escarole, romaine lettuce or spinach are considered equivalent to a 1-cup vegetable serving as well. Older people may have almost one third more fat compared to when they were younger.
There Are Old People and Fat People, But Few Old Fat People
These "models" have the same relevance as climate "models" that predict the weather with such accuracy Cancel reply Name:. Become fat and stay fat, in other words, and you'll remove yourself from the picture much sooner than would otherwise be the case. The labels of some food products have a variety of claims to help manage your weight such as "low calorie," "lite," "low fat," "reduced fat," "reduced sugar," or "diet.


We are Provide Best Meal Box in Pune
Aadhi Jevan, having its meal box services in Pune has always been innovative in providing quality food to customers. After doing thorough research on the food packaging, the company came up with the unique idea of a meal box also termed as ‘Health box’. The Health box is packed in a paper box that is adhering to our HHH standards (Healthy, Hygienic, and Homemade). The whole box is biodegradable and has all food items packed in food-grade aluminum foil containers and pouches.
Mini Meal Box
₹ 89 Per Box
Happy Meal Box
₹ 99 Per Box
Full Meal Box
₹ 129 Per Box
Chicken Meal Box
₹ 119 Per Box
Full Chicken Meal Box
₹ 159 Per Box
Explore The Meal Box Weekly Item Menu
How It's Wrok
We believe the healthiest cooking is always in home style. So we make sure to keep our food taste homely as this earth is our home and all humans are our family.
We are what we eat so we believe in preparing healthy food so that all our family lives a healthy life.
As humans are evolved we have become more aware about the role of cleanliness and hygiene in our life. We prepare and pack our in super hygienic standards.


Skip to Main Content
It looks like you're using Internet Explorer 11 or older. This website works best with modern browsers such as the latest versions of Chrome, Firefox, Safari, and Edge. If you continue with this browser, you may see unexpected results.
How to Be an Everyday Kitchen Magician by
Learn what you can make from the most uninspiring food at the back of your fridge or cupboard. It's about making the most of what you have, reducing your waste dramatically, and discovering how to create spontaneous, delicious dishes in minutes.
Well Fed, Flat Broke by
Offers great recipes, ideas and advice on how to prepare imaginative and delicious meals without having to spend a lot of money.
The Good and Cheap Cookbook
Offers recipes and advice for how to eat well on $4 per day. Recipes are easy to prepare and healthy.
Search for recipes by aid program, cuisine, cost, course or food groups
Cooking and Nutrition Basics
Health Source: Consumer Edition
Consumer health information on many topics including the medical sciences, food sciences and nutrition, childcare, sports medicine and general. Source materials include health science magazines, pamphlets, and reference books.
Vitamins & Supplements
Health and Wellness: Gale
Trusted information on the role of vitamins and other nutrients in diseases and conditions and maintaining good health.


The types of coffee you may like can be distinguished in regards to taste, smell and medical properties. There are many types of coffee beverages present in the market.
After a lot of research, the types of coffee that the average human being prefers is generally from the region from which they belong to. For instance, Caffè Americano is more famous in America, as the American soldiers used to drink it during World War 2. Cafè latte is known for its creamy taste and milk added to one shot of espresso, as generally very famous in Germany. Did you know that the top coffee producing countries are Brazil, Vietnam, Columbia, and India?
Here are some great coffee products almost any coffee lover can find awesome!
This Nescafe Classic Coffee is flavorful and 100% pure coffee. It can be enjoyed anytime and on any occasion. It is the best coffee to start your day, as its taste and aroma gives you a new freshness and good start.
Made from specially selected coffee beans roasted to perfection, it gives you an unmatched aroma and taste. One can enjoy this frothy instant Nescafe Classic Coffee powder hot or cold, up to you. It comes in a 500 g pouch and has a very reasonable price, too. To keep it everlasting fresh, transfer the content into an airtight container and enjoy the coffee day after day!
This Nescafe Alta Rica Arabica coffee comes from Latin America and is 100% Arabica coffee. It comes in the 100 g pack and is very intense in taste, while rich in aroma. Each sip of this recommended coffee gives a very rich taste and aroma.
It is a very good instant coffee to relish anywhere and anytime and on many occasions. It’s premium and luxurious, making you feel special. So, go for this royal coffee and make your day a special day!
Davidoff Rich Aroma coffee is a very fine and premium coffee available at a very reasonable price. It is a three-jar bundle of 100 g each and is 100% vegetarian. This premium coffee comes with incredible taste and aroma, satisfying the taste buds of every coffee lover; it stands for its name, as its taste and aroma are of no match. It comes with great taste and aroma, and no doubt, it’s a premium and luxurious brand for royal people.
I now think you can easily answer the question posed, “What Types Of Coffee Do You Like?”


With over 30 years of experience in Italy and in the Bay Area, Chianti Reserve management brings their expertise and knowledge of Italian cuisine to downtown Pleasanton!
Our head chef and co-owner, Bilarddi Carteli, was trained in Italy (Bologna and Tuscany) as well as in California. Bilarddi worked as a chef throughout Italy as well as in the United States. He follows the methodology of Professor Pellegrino Artusi, known as the food god of Italy, believing it’s not the recipe that makes a meal delicious; but, the imagination that combines the ingredients.
Chef Carteli personally designs and prepares our daily off-the-menu classic Italian specials taking into account what fresh ingredients are available from the market. Our professional waiters will share our specials with you in details.
Morino Panelli, our wine expert and co-owner, has over 40 years of experience in the wine and food industry as well as being a wine judge. He will visit each table and provide expert advice on pairing the perfect wine(s) with the selected meals.
Our Head Server, Michael Angelo, was professionally trained in Italy and has over 25 years of restaurant experience.
Many of the kitchen staff have been a part of Chef Carteli’s team for the past 18 years.
At Chianti Reserve, our wait staff strives to ensure that you will always feel at home. Our kitchen staff works tirelessly to assure you that our kitchen is your kitchen. Our management team is proud to provide the highest quality in meals and service, making Chianti Reserve your first and best choice.


Why Are E-Juices POPULAR Than Concentrates?
This Internet site have become thinking about e-juices because they are now in a position to create their very own sticktail mixes and ingest them without actually having to go out. There are a number of different juices, but the hottest are fruits flavors as well as perhaps those special flavors.
These fruit juices are only made available as hard to find concentrate products, which is why it is possible to just see them in grocery pharmacies and stores. These flavors are not produced in a big enough quantity for widespread distribution to be able to have a large market share.
relevant site of these juices are high in fructose corn syrup, that ought to not be taken with water. While there are a few that do not have every one of the artificial chemical substances, they still include preservatives along with other chemical agents which could damage you or your children. However, they are some of the more popular flavored juices, but the health risks are still quite definitely out now there.
One of the very most popular juice choices are those that are sweet but have a sweet flavor from the variety of different sources. These include fruit juices, such as apple, grape, and orange flavors, in addition to ice lotion or lemonade flavored juices.
Cheap Bongs https://www.honeybong.com are another good choice, those made with fruits flavors especially. In fact, they are quite popular right now.
Fruit juices, and especially the difficult to find flavored varieties, are more tasty than those made out of juice concentrates. The juice is established in a way that allows it to taste similar to the real thing, and permits its intake furthermore.
Juice is a lot better to distribute in larger quantities than concentrates, and it can be offered quickly in the supermarket then. This is often the major advantage of e-juices over concentrates in the long run. It is cheaper to obtain additional fluid ounces, however the amounts can be rather limited still. Concentrates can be larger in volume and more common, however they do require mixing and cannot be distributed readily in supermarkets.
E-juices also do not contain liquid calories. You will discover that numerous things that you add in the e-juice are usually calories from fat, and this is especially correct when making beverages like fruit drinks.
Fruit juice is widely believed to be the least balanced diet, but in some cases, it has been established to be healthier than other beverages, like tea or coffee. Bubbler pipe should make sure that the juice is manufactured with ingredients that are natural, and does not contain artificial ingredients.
This means that the only large benefit of e-juices is that they can help you are more healthy. Going Here ‘re the most popular selection for beverages currently, and you will enjoy them if they are well-crafted and of higher quality.


Each summer we make our popular Rhubarb Mojito soap… inspired by a favourite patio drink we love to enjoy! It is minty, citrusy and full of summer flavour. We make rhubarb syrup once in the early summer and one jar is enough to last us the summer. Often overlooked, rhubarb is a delightful addition that adds a tangy zing and a touch of sophistication to the classic mojito. Read on as we explore the joys of rhubarb, unveil our delicious rhubarb mojito recipe, and even learn how to create your very own rhubarb syrup.
Rhubarb is a perennial vegetable that was brought over to our farm with our homesteading ancestors, likely with the roots carefully wrapped up as they traveled over from Europe. The plant I still have in my garden today, has been split and lasting through at least five generations now- likely longer! I love the connection to the past that this heirloom plant has in my garden. Although they commonly used the plant to make preserves, muffins, cakes, or pies… I also like to enjoy it in a summer mocktail! And of course… SOAP!
The Nutritional Wonders of Rhubarb:
Before we get creative in the kitchen, let's take a moment to appreciate the nutritional benefits tucked within those vibrant rhubarb stalks. Beyond its mouth-puckering sourness and stunning ruby hues, rhubarb is highly nutritious and packs a punch when it comes to vitamins and minerals. This garden gem contains vitamins K, C, calcium, potassium, and even fiber, making it a valuable addition to your diet, and can you imagine the benefits to your skin with our soap too! So indulge your senses while fueling your body with this versatile superfood!
Rhubarb Mojito Recipe:
Let's get down to business and unveil the showstopper – our fantastic Rhubarb Mojito recipe. This flavorful libation perfectly balances the rhubarb's tartness with hints of sweetness, all brought together with the tantalizing aroma of mint and the refreshing fizz of sparkling water.
- 2 ounces of white rum (exclude to make it a mocktail)
- 1 ounce of fresh lime juice
- 1 ounce of rhubarb syrup (recipe below)
- 6-8 fresh mint leaves
- Sparkling water
- Lime wedges and fresh mint sprigs for garnish
- Muddle the mint leaves at the bottom of a glass to release their aromatic oils.
- Add rhubarb syrup, lime juice, and rum to the glass.
- Fill the glass with ice cubes until almost full.
- Give it a gentle stir to marry the flavors.
- Top it off with sparkling water.
- Garnish with fresh mint and lime wedges. Voila! Your Rhubarb Mojito is ready to be savored!
Creating Your Rhubarb Syrup:
Now, let's unveil the secret to the perfect rhubarb mojito – homemade rhubarb syrup. This easy-to-make condiment not only elevates your cocktails but also adds a delightful tang to desserts, pancakes, or even drizzled over ice cream. Here's how to create this versatile elixir:
- 4 cups of chopped rhubarb stalks
- 1 cup of water
- 1 cup of granulated sugar
- In a medium saucepan, add the rhubarb, water, and sugar.
- Bring the mixture to a gentle boil over medium-high heat.
- Reduce the heat and simmer for about 15-20 minutes or until the rhubarb is soft and tender.
- Remove from heat and allow it to cool slightly.
- Strain the mixture through a fine-mesh sieve, gently pressing to extract as much syrup as possible.
- Store the syrup in an airtight container in the refrigerator for up to two weeks. (I often go longer).
Rhubarb isn't just a delightful garden addition or a secret ingredient in grandma's pies – it's a versatile powerhouse that can transform your cocktails (and soap!) into conversation starters. So shake up your next gathering with the tangy intrigue of a Rhubarb Mojito and let your taste buds do the talking. Remember to experiment, have fun, and discover the joy of incorporating this underappreciated ingredient into your mixology adventures. You can then finish off your day by going into your shower and using our rhubarb mojito soap!


A new white paper, which addresses key quality assurance aspects of modified atmosphere packaging (MAP) for food processing applications, is now available for free download.
Created as a collaborative effort between Dansensor, a MOCON (NASDAQ: MOCO) company and Campden BRI, Chipping Campden, Gloucestershire, UK, Modified Atmosphere Packaging Quality Control, provides industry professionals with a good overview of quality control and assurance best practices for MAP. The white paper targets meat, poultry, dairy, snacks, baked goods, seafood, coffee, ready-to-eat meals and convenience foods which can benefit from extended shelf life.
"Although MAP has been around for a long time, we are frequently asked questions by those either new to the process or by food processors who are looking to see if they have the right procedures in place. Instead of pointing them to multiple external sources, we are now able to provide a good road map of what should be considered during the evaluation and decision making process," said Karsten Kejlhof, sales and marketing director, Dansensor
The 11-page document is broken into multiple sections so that the information can be easily referenced and digested. These include a definition of MAP, hazard analysis critical control points (HACCP), audits/certifications (IFS, BRC, ISO), traceability and a basic quality assurance/quality control checklist for MAP production.
The white paper drills down into specifics such as test frequency, sample size, packaging speed, on- and off-line testing, regulatory requirements, traceability data and more.
"Our objective was to create a single 'best practices' source for MAP. One that not only could be used as a reference source by food processors, but also as a basic educational document for those who may currently taking university-level courses in food processing or packaging," Kejlhof said.


Fill out your info HERE
to reserve your spot.
Farmers Market in Downtown Blackshear.
Pierce County Courthouse Parking Lot.
Every 2nd Saturday 9am - 1pm
Our goal is to showcase local farmers within Pierce County and a 100 mile radius
that grow healthy fruits and vegetables
along with organic type consumables
(Syrup, honey, jellies, preserves, soaps, turpentine, salves etc.),
by offering grounds for them to set up, sell and share with us.
This will be available ONLY
for farmers and growers of organic foods and consumable products
along with "made my hand" crafts and art.
we hope can be a consistent monthly market.
There will be NO CHARGE to set up.


We are a small, traditional, family-run educational small-holding/farm.
We started out very small growing vegetables in our garden, bringing a few pigs in for meat just 4 years ago, since then our dream has grown and we now have a large variety of farm animals: free range pigs, sheep, goats and cattle, alpacas, chickens, geese, ponies,donkey, geese, turkeys, ducks, hedgehogs and an owl on a small-holding/farm currently in Cambridgeshire.
We travel throughout the south-east visiting schools, education facilities and groups with the animals educating children and adults alike. Recently we have entered into a partnership with a special needs facility in Sawtry The Willows for the next 2 years helping the children to gain an animal qualification. This is something very close to our hearts and we are looking to broaden this part of our business to encompass further schools in the near future.
We also produce delicious home-made sausages in various varieties alongside our sales of pork, lamb, chicken, turkey and beef.
We can also create a wonderful experience for a child or adult for a birthday or any other celebration with a variety of our animals.
We are trying to keep everything very traditional and are collecting tools and machinery from bygone years.
We attend fairs, fetes, carnivals, nurseries, playgroups with our Mobile Farm also incubating eggs, hatching chicks & ducklings- our animals are an integral part of our life.
We have a vintage tractor and are currently purchasing vintage tools and machinery from years gone by to enable us to grow crops and feed animals the way we used to before larger modern machinery took over.
We also want to raise our children knowing that their food has come from our own land and animals.
We have been awarded a 5 Star Food Hygiene Rating.


In the words of Kermit, it’s not easy being green. He would know. He’s the leading expert in the world of green. But you have to admire the little guy for his capacity to cope with his chlorophyll colored life. Why can’t he have Miss Piggy for his very own? Because he’s GREEN. And, you know that’s not easy.
When it comes to eating green I’ve often cast a suspicious glance toward the bottles of NAKED juice at the grocery store. Four bucks for 16 ounces? And besides, I’m a dedicated carnivore with deep ties to the grill. Raw meat and open flames hypnotize me. I grudgingly came to accept and enjoy grilled veggies, but it’s not easy eating green.
My slow slide into eating green began with coconut water. 65 miles into an 85 mile ride with 3000 feet of climbing left, and a frosty bottle of coconut water saved my bacon…so to speak. That was two years ago, and little did I know that Greek yogurt and blueberry recovery smoothies would soon appear on my nutritional horizon. I began to crave salads…really big salads with nuts and sprouts on them.
Last year I read Blood Sugar Solution by Mark Hyman and systematically removed every last bit of high fructose corn syrup from our household. We had been eating lean protein for some time, but began to eat more fish whenever it was available. I began to have dreams of riding through the oceans of the world on the backs of Yellow Fin tuna. The dream would always end with a thick tuna steak sizzling on the grill…
Then came the nutri-bullet green smoothie machine.
But before I go on, I must acknowledge my deepest motivation for eating green. I like riding my bike up hills – which in a manner of speaking is motivated by a concern for good nutrition. When I’m carrying extra pounds I really suffer on long climbs. Suffering may build character, but I believe it to be best for all concerned to limit my character growth. There’s two ways to get faster going uphill: get stronger or lose weight. The pros do it by losing weight, and that is done best through managing diet.
Green smoothies have garnered an almost mythic reputation in the world of healthy eating: and for good reason. A whole food breakfast high in essential vitamins, protein and fiber is really good for a body. Those who prefer juicing contend that pure juice delivers the goods more quickly without taxing the body’s digestive system. Smoothie aficionados [say THAT three times fast] point to three key benefits. FIRST, smoothies deliver everything that you get in juice. SECOND, the pulp and fiber are important for the body to process fat, rather than to store it. THIRD, why try to under-utilize the digestive process? It’s how our bodies are meant to work. In one rather easy step I left behind bagels and cream cheese, and lost four pounds in two weeks. Once a week I enjoy french toast or pancakes, but otherwise don’t feel like I’m deprived of anything.
One of the objections to green smoothies is…well…they’re green, and they look slimy. Yes…they are green – there’s no getting past that. However, they are not slimy like pond scum or cow snot, and really not slimy at all. Combining apple, seedless grapes, pear or pretty much any kind of fruit to the mix of veggies gives the smoothie a subtle sweetness that’s quite tasty – especially for a chloro-phobe like yours truly. Here’s a favorite protein recipe:
2 handfuls fresh spinach
1 cored apple
1/8 c. flax seed
1 c. almond milk or filtered water
sprig of cilantro
This much I know: I’m already within 6 pounds of riding weight. Last year I didn’t get there until the end of June. This year I’ll easily arrive at the magic 218 by the beginning of April – which translates into getting into form earlier in the season. It’s going to be a good year.


For those who live life like a game, this is the perfect bar/adult playground/Scottsdale restaurant for bachelorette groups.
This casual Scottsdale eatery perfect for bachelorette groups looking for some laid-back fun.
Have some casual Latin cuisine with a side of gorgeous ambiance and extra Instagram-worthy moments - hold the basic.
Hit up the best brunch spot in Scottsdale to celebrate a Scottsdale bachelorette party well-spent.
The perfect restaurant for Bachelorette groups that want to taste all corners of the globe. Ahi tuna tostadas, anyone?
Enjoy a laid-back bachelorette dinner in Scottsdale without sacrificing a good atmosphere, good service, or good food.
If you didn’t go to The Montauk for a punch bowl of mimosas, did you even have a Bachelorette party in Scottsdale?
Try this gorgeous zesty Scottsdale restaurant that will make you excited to eat your veggies.
Try this bright and creative Latin cuisine that is fit for a queen.
This spot is perfect for bachelorette crews that want it all - great food, good drinks, great people, and a convenient location.
Thousands in discounts. Insider tips. Games. Guides. Itineraries. Everything you need to create a killer Scottsdale bachelorette party weekend!
Save time, money, and headache! And it’s completely FREE.


Gurkhas - (08) 8232 1388
Our Special Lunch Menus
Monday to Saturday
11:30 a.m to 2:30 p.m
1.Dumplings (Tibetan Momo )
chicken / Veggie steamed dumpling with the flavour of Nepalese traditional spices served with our house made dipping sause (10 PIECES).
2. Vegetable Puff Pastry (Samosa)
Triangular shaped home made puffs pastry filled with potatoes, green peas, coriander mixed with bahra masala served with mint sauce.(3 PIECES)
3. Lamb/Goat Curry (Khasi ko Masu)
Choice of delicious goat or lamb curry gently cooked with flavoured spice and fresh herbs, served with rice, bread and tomato pickle.
4. Beef Curry (Goru ko Masu)
Delicious beef curry gently cooked with flavoured spice and fresh herbs, served with rice, bread and tomato pickle.
5. Chilli Chicken (Khursani Khukura)
Marinated tender chicken pieces and vegetables cooked with traditional spices and chilli flakes, served with rice and salad.
6.Butter Chicken (Bhadami Khukura)
Tandoori chicken pieces in Nepalese traditional sauce cooked with fresh tomato, onion, ginger, garlic and aromatic herbs and served with rice or roti.
7.Chicken/Prawn Salad (Hariyo Salad)
Tandoori chicken or prawn mixed with fresh green mixed salad with chef’s special dressing.
8. Fish Curry (Maacha ko Tarkari)
Barramundi fish curry cooked with fresh tomato, onion, garlic, curry leaves and bhara masala..
9.Prawn Curry (Jhingey ko Tarkari)
King prawns curry cooked with fresh tomato, onion, garlic, curry leaves and bhara masala.
10.Mixed Vegetables (Misayeko Tarkari)
Mixed fresh vegetables cooked with fresh tomato and fresh herbs seasoned with Nepalese traditional spices.
11.Charcoal Lamb Cutlet(Poleko Khasi)
Delicious charcoal lamb cutlet marinated with traditional spices and a touch of chilli served with salad and lentils.
12.Charcoal Beef Rump (Poleko Goru ko Masu) $13.90
Tender beef rump marinated in fresh ginger, garlic and ground spices served with salad, bread and lentils..
13.Charcoal Prawn(Poleko Jhingey Maacha)
Succulent king prawns and vegetables marinated with yoghurt and fresh spices cooked in a hot charcoal oven served with salad and bread.
14.Charcoal Chicken(Poleko Sekuwa)
Marinated chicken fillet with fresh herbs and spices cooked in our tandoori oven served with spinach and daal.
15 Fried Rice (Bhuteko Bhat)
Fried rice cooked with cashew nuts, peas and carrots.
16 Saffron Rice (Keshar Bhat)
Saffron pan-fried rice flavoured with rose water and herbs..
Subscribe to our newsletter


Shipping $ 0.00
Total $ 0.00
Subscribe to receive our newsletter with specials and new products.
GOURMET CHOCOLATE WITH A REAL KIWI FLAVOUR
If you are looking to treat yourself or some else with a New Zealand chocolate sensation then you are in the right place. After a decade of making handmade chocolates we think we have the best tasting chocolates in New Zealand. For the pure chocolate lover nothing beats dark couverture chocolate, which has the benefit of being dairy and gluten free. We are dark specialists primarily using 51% couverture dark chocolate which has a high cocoa mass is full of antioxidants and is smooth and delicious without being bitter.
As an artisan chocolate manufacturer we can also customise to your requirements at no additional cost. If you want to buy chocolate that you can not find on our website then give us a call on our free phone. If you are looking for chocolate gifts for family, friends or work mates, chocolates to enjoy at home watching the tv, for a party, conference or a wedding we would love to help you. Buy chocolates and fudges individually or buy chocolate gift boxes. We provide chocolate delivery Auckland and NZ wide.
QUALITY CHOCOLATE TRUFFLES, FUDGE, GIFTS AND MORE
If you are living on or visiting the North Shore of Auckland then we would love to see you at our Beach Haven Factory Shop & Cafe or in our Takapuna Shop & Cafe. We have a large variety of our chocolates to buy as a gift or to take home for some personal enjoyment. Our Cafes have both savoury and sweet options with our speciality delicious desserts. Our hot chocolates and mochas have quite a reputation for a rich smooth taste of decadence. Bookings are welcome.
Call us on 0508 246 265 or email us on email@example.com. We look forward to hearing from you.


12 Feb If It Fits With Your MICROS: The overlooked key to sports performance
What does a heavy boozin’, pizza-pounding couch potato have in common with an extreme athlete with <15% body fat? You may think not much, but on the cellular level, their blood work may be shockingly similar– pre-diabetic with dangerously low immune function. One hasn’t eaten a green veggie or darkened the doors of gym in years, while the other trains tirelessly, perfecting their daily macro goals. micros
How can this be? Individuals engaging in high-intensity physical activity, i.e. CrossFit, need even more “LIVING FOODS”, full of vitamins and minerals, then the average person. Intensive exercise, can lead to uncontrolled oxidative stress and systemic inflammation. If the body cannot keep up with the demands one is placing on it, cellular function begins to break down.
Many athletes recognize the importance of nutrition as fuel for optimal performance and pay careful attention to macronutrient intake (protein, fats, and carbs).
But, knowing your macros is just the beginning. The true catalysts are the MICROs needed to support optimal physical adaptation to athletic training and recovery. Focusing on not just the quantity and proportion of the food you intake, but the actual composition of your foods is the difference between being good and being elite.
How can you assess your need to continue reading this article on micros?
Do you struggle with:
- chronic aching muscles and joints
- inability to rebound quickly from workouts
- nagging injuries that won’t heal
- difficulty coping with stress- constant anxiety, mood swings, depressive thoughts
- sleep disturbances
- barely making it through the day without a large shot of caffeine
- You may also be one of the many gearing up to attempt to crush the CrossFit open. If so it’s time for you to delve deeper into your nutrition routine, especially if you want to excel in the final stretch of competition.
What can MICROs do to enhance sports performance?
Mitigate exercise- induced fatigue
- Vitamin B5– critical for generating cellular energy and often deficient in athletes
- Sunflower seeds (3 oz.~60% DV), Shitake mushrooms, cooked (1 cup ~52% DV), avocado (1 fruit ~ 20% DV), sweet potatoes (1 ~35% DV), wheat germ (3oz.~23% DV) salmon (3oz.~ 20% DV), yogurt (1 cup ~14%), broccoli (1 cup ~ 5% DV), cauliflower (1 cup~ 7% DV), eggs (2 ~16% DV)
- Choline- maintain stamina and reduce inflammation (AI 400-550mg/day)
- Wheat germ (1 cup~202mg), eggs (2~ 294mg), salmon (3oz. ~ 75mg), chicken breast (3 oz. ~73mg), cod (3 oz. ~ 71mg), Brussel sprouts (1 cup ~ 62mg), broccoli (1 cup ~ 63mg), peanuts (2oz.~30mg)
Combat oxidative stress from intense physical activity
- Vitamin C– This micro decreases post-workout soreness, required for collagen synthesis- also reduces cortisol-induced muscle breakdown
- Guava (1 fruit over 628% DV), Black Currant (1 cup over 338% DV), Red pepper (1 cup raw: over 317% DV) Kiwi (1 piece: 273% DV), Orange (1 large: over 163% DV), Strawberries (1 cup 149% DV), Broccoli (1 cup raw, 135% DV), kale (1 cup raw,134% DV), Parsley (1 cup, fresh: over 133%), Brussels sprouts (1 cup raw 125% DV), Pineapple (1 cup, fresh, over 131%), Grapefruit (1 cup, 120% DV)
- Glutathione– The “master” antioxidant, detoxifies cellular by-products after workouts
- 3 oz. of: broccoli (9.1mg), asparagus (28.3mg), spinach (11.4mg), okra (11.3mg)
- Sulfur-rich foods recycle glutathione in the body: garlic, onions, kale, cabbage, cauliflower, watercress
- Bone broth soup, rich in glycine, also recycles glutathione in the body
- Alpha- Lipoic Acid- reduces cellular damage due to intense physical exercise (50-100mg/day for individuals without diabetes)
- Best sources: flaxseed (1 Tbs. ground~ 1600mgg, 1 tsp. oil 2500mg), chia seeds (1 oz. ~ 500mg)
- Other sources: Broccoli, spinach, Brussels sprouts, tomatoes, beets, carrots
Enhance Hormonal Regulation
- Magnesium – enhances testosterone by raising both free and total levels
- Spinach, cooked (1 cup 39% DV,), Swiss chard, cooked (1 cup 38% DV) Dark Chocolate (1 square, 24% DV) Pumpkin seeds (1/8 cup 23% DV), Almonds (1 oz. 19% DV) Black beans (1/2 cup 15% DV), Avocado (1 medium 15% DV) Figs, dried (1/2 cup 13%), Banana (1 medium 8%) Yogurt or kefir (1 cup 12% DV)
- Zinc– Interacts with hormones to improve body composition and strength by enhancing the action of growth hormone
- Pumpkin seeds (1 cup~ 44% DV), chickpeas (1 cup ~ 17% DV), cacao powder (1/4 cup ~ 24% DV), cashews (1/4 cup ~ 22% DV), kefir/yogurt (1 cup ~ 10% DV), mushrooms (1 cup~ 9%), spinach (1 cup ~ 9%)
- Serine– buffers post-workout cortisol levels to prevent excess muscle breakdown
- 3.5 oz: eggs (5590mg), almonds (1044mg), almond butter (681mg), flaxseed (970mg), sesame seed (1200mg), walnuts (1225mg), cashew (1079mg), pumpkin seeds (1148mg), chia seeds (1011mg), Brazil nuts (683mg), asparagus (120mg)
Before you stockpile on chemically made, low-bioavailable supplements to achieve your MICRO need, know that there is no substitution for REAL FOOD.
Did you notice bacon didn’t make the list? Neither did inflammatory, gut-destroying performance powders, protein bars and energy drinks containing, artificial sweeteners (sucralose, aspartame) and added sugars.
The key is more water, colorful plates, plant-based fat and double portions of green veggies —LIVING FOOD.
Whether you are looking to improve your overall health or hit new personal records in the Open this year, prioritize your internal health- the MICROs that make up your macros- and the rest will follow.
For further questions regarding nutrition and sports performance, email firstname.lastname@example.org
Melissa Crowson, MS, CSCS, USA-W
Maggio, M., De Vita, F., Laurentani, F. Nouvenne, A., Meschi, T., Ticinesi, A., Dominguez, L., Barbagallo, M., Dall’Aglio, E. and Ceda, G. The Interplay between magnesium and testosterone in Modulating Physical Function in Men. International Journal of Endocrinology. 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3958794/
Starks, M., Starks, S. et al. The effects of phosphatidylserine on endocrine response to moderate intensity exercise. Journal of International Society of Sports Nutrition. 2008. 5:11.
Zembron-Lacny, A., Slowinska-Lisowska, M., Szyfula, Z. Assessment of the antioxidant effectiveness of alpha-lipoic acid in healthy men exposed to muscle-damaging exercise. Journal of Physiology and Pharmacology. 2009. 60: 139-143
Nakhostin-Roohi B, Babaei P, Rahmani F. Effect of vitamin C supplementation on lipid peroxidation, muscle damage and inflammation after 30-min. exercise at 75% VO2max. Journal of Sports Medicine and Physical Fitness. 2008. 48: 217-224.
Lukaski, H. Low dietary zinc decreases erythrocyte carbonic anhydrase activities and impairs cardiorespiratory function in men during exercise. American Journal of Clinical Nutrition. 2005. 81: 1045-1051.