Cure heartburn by avoiding these food items

Cure heartburn by avoiding these food items

Most commonly the problem of heartburn is caused by the kind of foods that we eat. Having unhealthy and fatty foods can increase the production of acid in your stomach. It also slows down the digestion process which in turn causes heartburn. People who suffer from acid reflux or heartburn should try to find out that which food items can increase this problem so that they can avoid any such food. To make it easier for you, here is a list of some food items which can generally cause heartburn:

• ·         Fruits: Citrus fruits, such as orange, lemon can cause the production of acid. Other than these, the juices of grapefruit and cranberry can also increase the problem of heartburn.
• ·         Vegetables: tomato is one vegetable which is very acidic in nature. Other vegetables such as raw onion, pepper and chilies should also be avoided.
• ·         Dairy products: Any type of dairy items, such as milk shake, sour cream, ice cream, eggs, cheese also increases the chances of heartburn.
• ·         Meats: meats are very high in fat content and take a lot of time to digest. Try to avoid meats like beef, Buffalo wings, chicken nuggets etc.
• ·         Greasy foods: Foods which are fried are not good for your digestive system. It is better to avoid cheeseburgers, French fries and other fast foods which are fried.
• ·         Beverages: Excessive intake of alcohol, soda and other beverages which contain caffeine, like tea and coffee are the major causes of heartburn.
• ·         Chocolate: consuming chocolate in any form, be it eating or drinking, is best avoided if you are suffering from heartburn.

The best way to avoid this problem is to avoid any such food which is high in sugar, fat, spices or caffeine.  All these items are known causes of heartburn. Try to eat slowly and have smaller portions to avoid hampering your digestion system.

Benefits of Yoga

Benefits of Yoga

Benefits of Yoga | The Effects And Benefits Of Different Types Of Yoga

The origins of Yoga are about 4000 years old and based in a Far Eastern spiritual practice designed to realize ones own Divine Nature.  In the western world today it is mostly seen as a form of exercise although all forms of Yoga are still based in the three traditional techniques of Eastern Yoga.  These three fundamentals of Yoga are the Asanas (Sanskrit for Postures), the Pranyama (the Sanskrit for breathing or breath control) and meditation.  Yoga increases the strength of your muscles, your flexibility, helps you relax and calm yourself and centre your thought.

Different Types Of Yoga

Raja Yoga:  This form of Yoga focusses on achieving unification or oneness ( Samadhi ) through the ahstangas of Yoga (Yama, Niyama etc).  Anyone competent enough to achieve the goal of Samahdi through this method is believed to be a Raja(King of Yoga).  A most famous example is Swami Vivekananda.

• Bhakthi Yoga:  In Bhakthi yoga a person seeks to reach the ultimate state of oneness or attunement through the sheer power of devotion and faith.  Bhakthi does not concentrate on the traditional methods of pranyama, yogasnas or mudra, and instead preaches attention to a loving god, unquestioning devotion to god's will and a sharing of gods love towards humanity.

• Jivamukti Yoga: In 1986 Sharon Gannon and David Life developed the Jivamukti Yoga method because they believed that traditional western Yoga practices focussed only on the physical aspects of Eastern Yoga and not the spiritual.

• Ananda Yoga:  This discipline is a preparatory one for entering a state of meditation.  Gentle postures, correct body alignment and focus on breathing are all used towards the end of preparing the Yogi for a meditative state.

The Effects Of yoga

    There are a number of different paths that are intended to lead a person to a higher state or realization of Moksha(the oneness with ultimate reality).  It refers to a gradual 'yoking of the self' through strong spiritual discipline so that each subsequent session of Yoga brings one a little closer to a full state of acceptance of themselves and their place in the universe.  The ego is seen as an aspect which limits our ability to accept our place in the universe and something which is gradually toned down.  The traditional yoga Margas, or path to salvation, would involve a long and dedicated apprenticeship to a Yoga Guru.

The Benefits Of Yoga

  Yoga has a number of specific benefits.  One of the most well known and commented on is an increased level of flexibility.  Yoga will work through all the muscle groups and grant increased range of motion through the attention it plays to some muscle groups which are often overlooked by other exercise programs.  Yoga also works the internal glands and body organs in a thorough manner.  This is a very impressive ability when we consider that Yoga can act on glands and organs such as the prostate which are unlikely to receive any regular external stimulation.

  Another advantage of yoga is a toning of the muscles.  Excess flabbiness is shed from muscles which have become flaccid and weak.  The circulation is greatly improved by the poses of Yoga which will assist the body by clearing knots and blockages.  This, combined with the valuable skill of learning to breath properly result in an increased flow of blood to the vital organs and about the body.

Different Yoga Poses

Classical yoga has developed over time to include many different styles for a range of situations, needs and preferences.  However the majority of Yoga styles still fall neatly into either the therapeutic or the meditative category.  Both categories have many hundreds of different Asanas,(poses or positions) and all of these are designed to benefit both the body and the mind.

Yoga takes the five 'prayer' positions and uses a corresponding yoga position to activate the seven chakras in the body.  A Chakra is a type of energy field or is sometimes thought as a key position in the flow of energy throughout our body.  Each different type of Yoga and each different Yoga position will have a different chakra as it's core emphasis.  All of these positions, which we tend to think of nowadays in Western Yoga as exercises, were in fact originally the preparation for the Yogi to enter a state of meditation.

  The actual positions or poses of Yoga are known as Asanas and they may seem complicated or difficult to a new Yoga student.  It's important not to forget that all of the basic positions of Yoga are designed to improve the bodies strength and flexibility, and as these characteristics are improved it also makes the positions more comfortable and easier to settle into.  The deep stretching that is the basis of most Yoga positions is beneficial for trauma disorders, tendonitis, carpal tunnel syndrome and tennis elbow amongst others.

  Before you begin you may find it beneficial to attain a basic knowledge of the philosophy and theory behind Yoga, however this is not a requirement or essential to your success.  It does assist with being comfortable settling into and performing the poses associated with Yoga, and it should be remembered that if you cannot do this then you will probably not benefit from Yoga.

  There is a common misconception about Yoga that it is only for the tremendously flexible who can contort themselves into weird and wonderful positions.  Chanting is often also associated with a Yoga class in people's preconceptions.  Neither of these ideas is true.  The Yoga positions are generally quite easy to get into but they do have several different depths in many cases.  This means that a completely beginner can move into a position and still benefit from it at a great level after many years of Yoga.  There are some advanced positions that a beginner should probably not bother themselves with.  Just as you are not going to compete with top marathon runners on your first day jogging, but can still get benefits, you are also not going to be able to ease into some of the positions that an instructor is capable of.  Likewise if you are pregnant or perhaps have an injury such as a bad back you should inform your Yoga instructor before you begin.  There are some positions that can actually be detrimental to certain conditions.  Twist exercises with a recurring back injury is one of these.

  Yoga is something that is most beneficial in a comfortable environment, as the muscles will stretch better when they are still warm.  It's important to learn the discipline to enter and leave each new pose or position slowly.  Not only does this help avoiding injury but also the movement from one pose to another is often part of the program.  Don't hold the poses and positions longer than is natural for you either.  As you become more used to practicing the Yoga positions each day the benefits will allow you to hold a position with more ease for longer periods of time.

  When practised correctly the benefits of Yoga are many.  Lubrications of the joints, ligaments and the tendons will result directly from performing the exercises best suited to you.  Posture will increase dramatically and you will also experience a sense of wellbeing.  There is also a deeper spiritual level to Yoga (it actually has it's own philosophy and code of ethics) that you will move closer towards and enhance each time you stretch and go through the breathing exercises.

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Anxiety Attacks

If you have had or know of anyone who has had anxiety attacks then you will understand just how badly this affects the freedom to cope with something as simple as everyday life.

The fear of something happening is often so powerful that people become confined to their own homes unable to venture out in public.

Medication is often a choice that people will make to help them cope but some of these very same medications can create anxiety too. People take sleeping tablets to help them to sleep without knowing that one of the common side effects of sleeping tablets is increased anxiety.

Obviously a natural alternative will be a better option unless you consider some of the herbal products that are on the market as many of these can have a reaction with some people.

Yoga on the other hand is a natural solution to the problem that is more effective than all else and has absolutely no side effects.

Besides that it is free to do, it can be done in the privacy of your own home and it is not something that you need to 'come off' after it has achieved the desired result. Quite to the contrary where most people who start yoga continue to use what they have learned for the rest of their life in one form or another.

When people constantly suffer from anxiety attacks and start to withdraw into themselves they get a distorted outlook on life and will tend to look at most things in a negative light.

By bringing about a balance in the mind there is no room for these negative thoughts and as a person becomes more positive they also recover confidence and that in turn helps them to venture out and become more active.

Inactivity is a concern with elderly people in particular and is responsible for increased levels of stress and frustration. This often leads them to resort to alternatives such as alcohol to 'help' cope when in fact these solutions do quite the opposite.

Yoga is certainly the best solution minimizing anxiety attacks.

Can low potassium cause high blood pressure

Can low potassium cause high blood pressure

Back Pain and Yoga

One of the most common complains that people seek help from their medical practitioner is for back pain.

The majority of the people in America have suffered from back pain at some stage in their life.

It is also a fact that over 80% of the people who have sought help for their back pain from their doctor have no actual disorder and are rather incapacitated with their back problems simply because of a lack of suitable exercise and the corresponding pain that comes with a lack of muscle tone and the support that the muscles offer for the back.

In addition many of these people also suffer from tension in the muscles in the area where the pain is present.

Obviously then, a course of yoga exercises will do wonders for their condition and if maintained regularly yoga will reduce the need for medical assistance considerably.

Now there needs to be a word of warning here that you should always see your doctor initially to ensure that there aren't any other factors besides what I have already mentioned that could be causing the back pain. A herniated disk is something that will require professional advice and doing yoga without this advice could cause more problems.

Yoga also helps to strengthen the core muscles of the body such as the abdominal muscles and strength in this area helps to give the back a lot of support that will reduce injury and pain.

Most of the basic yoga exercises will help to strengthen the back and the abdominal muscles that will help to reduce the incidence of back pain however if you are already suffering from back pain you will need to be careful to only do limited exercises with a limited range of movement until you can release some of the tension and stiffness without causing any further inflammation.

Benefits of Stretching every day

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Can Stress Cause High Blood Pressure ?

One of the more significant health issues that people have to deal with regularly today is hypertension.  Hypertension is not necessarily a bad thing, in and of itself in many individuals live without any significant problems and have hypertension for the majority of their lives.  The real difficulty occurs because many people with high blood pressure are going to end up having an issue that far exceeds simply having additional pressure in your arteries.  For example, stroke, heart attack and kidney problems may occur and can be life-threatening in those with high blood pressure.  That is why it is important for you to significantly lower your numbers if you realize you have a problem.

Many people consider stress to be a major cause of high blood pressure when in reality, stress is nothing more than a trigger which helps to aggravate an already existing problem.  There's no doubt that we all lead stressful lives and the stress that is in our lives only seems to increase with the passing of time.  There is some significance in the fact that stress does trigger high blood pressure problems and to make those numbers significantly higher.  In order to overcome and reduce those numbers, a reduction of stress may be necessary.

There are some things that can be done which will reduce stress in your life, although there are very few things that will remove it entirely.  One of the most important things is that you learn how to cope with any situations that you may be up against which are rather stressful.  This can either be done through silent meditation, getting a little bit more rest if possible or perhaps listening to some self hypnosis CDs while you're in your car or at home.  The more you are able to cope with the stress that your life is throwing at you, the lower your blood pressure numbers should be as a result.

Along with that, you may want to get some exercise on a daily basis and to eat a healthy diet in order to keep your body fat percentage at a regular level.  In itself, this can help to reduce your blood pressure numbers significantly but exercise and healthy living also can reduce your stress level as well.  It may take a little bit of time for you to realize the full effects of doing this, but once they arrive they will be well worth the effort.

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Lowering Your Blood Pressure with Celery

According to the American Heart Association, a vast majority of individuals that have high blood pressure have no idea that they are in danger of such serious problems as stroke, heart disease and kidney problems.  This is not because of a lack of education on their part but it is, rather, a lack of knowing that they have the problem with hypertension in the first place.  As a matter of fact, most people would have no idea that they have a problem with their blood pressure unless they happen to have it checked and recognize the numbers are high.

It is a good idea for you to make sure that you're checking your blood pressure regularly, even if you're not suffering from high blood pressure at this point.  There are blood pressure monitors in various places, such as grocery stores and drugstores.  Even though these are not necessarily going to give you perfect numbers, they can be a general indication that you are dealing with hypertension and then you can begin to deal with the problem head on.  Although many people tend to go to the doctor whenever they have high blood pressure, if the numbers are just a little bit high you may be able to get over it quickly by eating celery.

One of the problems with blood pressure medicine is the fact that it dehydrate you.  I'm not necessarily telling you that you should not take medicine and there are times whatever your blood pressure may be extremely high that medicine is the only thing that can save your life in order to bring it down quickly.  What I am telling you, however, is that many people have been able to control their blood pressure and to do so naturally by just eating four stalks of celery a day.

Celery has a chemical in it that helps with the blood and can lower your blood pressure considerably.  Although there may be other things that are necessary for you to do in order to lower your blood pressure, such as dieting and getting plenty of exercise, eating a few pieces of celery a day is a small price to pay in order to have blood pressure numbers that are in the normal range.  Why not give it a try for yourself?  You might be surprised to find that you are able to bring your numbers down naturally and keep them that way.

Foods that lower cholesterol

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CLA for weight loss

More and more people are becoming overweight not just in the US but all over the world. The best way to lose weight and keep it off is by eating right and exercising regularly. But many people are looking for the quick-fix miracle that will help them shed their pounds right away. One of the biggest buzz words in terms of weight loss is conjugated linoleic acid, otherwise known as CLA.

CLA is often referred to as the "good fat" that we need in our bodies. It's mostly found in meat and dairy products of those animals that are able to feed on grass. The reason that this is creating a great deal of interest is because the results of clinical studies have shown that CLA actually lowers body fat in overweight people while maintaining muscle tissue.

It has also been discovered that CLA increases metabolism, decreases belly fat and can improve muscle growth. Conjugated Linoleic Acid also lowers cholesterol and triglycerides and improves the immune system which is something everyone could use. The fact that these acids increase metabolism is a very exciting find, especially for the many who suffer from thyroid problems like hypothyroidism. Thyroid problems can also be the culprit which leads to big bellies. So again, CLA can solve a lot of problems in that area.

CLA is much more common in grass-fed animals than in those who feed on grain. So to get your dose of CLA, you can make sure you are getting meat from grass fed animals and you can take a look at the various weight supplements that include the fabricated version of CLA. It's important that, if you do decide to go with the supplements, you get one that offers at least 3400 milligrams per day. This is the level which will be effective.

So CLA really is appearing to be somewhat of a miracle for some people. However, you cannot lose weight simply by getting the recommended daily amount of CLA. Using it in conjunction with healthy eating and sleeping habits and regular exercise is the most effective way to lose your "bad fat".

Try to drink a lot of water, eat a lot of fruits and vegetables (especially the most brightly colored ones), whole grains, and Omega-3 fatty acids (from oily fish, nuts of flax seeds) every day. Also, do not skip meals and make sure you get enough sleep. skipping meals can backfire and studies have proven that people who aren't sleeping enough tend to be hungrier and overweight. Regular exercise does not have to be strenuous. If you can make a committment to walking for 20-30 minutes three to five times per week, then you are doing regular exercise.

The combination of your daily dosage of conjugated linoleic acid, healthy eating habits and physical exercise will get you the results you would like.

Best Exercise to Lower Blood Pressure

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Don't Be The Disease | Managing Your Diabetes

You never really know what to expect in life. Just when things are seemingly going well, something like diabetes can come along and derail everything. If you have been diagnosed with diabetes, learn how to manage your lifestyle and the disease by reading these tips below and applying them where necessary.

If you need to sweeten your tea or coffee, but you have Diabetes, try using more natural sweeteners like honey or a sweetener and sugar substitute. These sweetener and sugar substitute can be found at many grocery stores today and is a plant extract, which is very sweet. It can even be found in a powdered form which mimics real sugar.

If you're looking for a salty snack but your diabetes is holding you back, look no further than a jar of olives! They're a fruit, tasty, healthy, and fun to eat. You can cut them up and put them in salads, or even on a sandwich! I love to make a homemade submarine sandwich and sprinkle some on top. YUM!

If you want to eat healthier to help overcome your Diabetes, but you just can't stomach fish without some pops of flavor on it, try capers!

They're like olives in their flavor, but smaller and zestier. You can sprinkle them on any type of fish, I like to also add some slices of Spanish onion, and they take the place of sauce.

Birthday parties can be a nightmare for the parents of a diabetic child, but they don't have to be as long as you communicate with the hosts of the party. Let them know as far in the future as possible about your child's illness, and offer to send food with them so they don't have to come up with alternatives themselves. Send enough for everyone at the party and they won't feel like they're different!

To avoid developing a life-threatening infection, avoid going barefoot outdoors. People with diabetes are much more susceptible to developing infections from minor injuries and simply cutting your foot on a piece of glass could become a major ordeal. Instead, try wearing lightweight, waterproof shoes when you're going outside in warm weather.

It is important that you know how to use your insulin pump. Many people do not get the proper amount of insulin because they are not using their pump correctly. If you do not know what you are doing, do not feel ashamed to ask your doctor or another health professional, for help.

Just like you're able to buy generic diabetic prescriptions and stay healthy, generic food items can be just as good as their brand name counterparts. Saving money is important to everyone, especially when you're on a relatively strict diet. If you're going to buy the generic brand, compare the ingredient list and nutrition data to the brand name to make sure you're getting the same quality.

Get educated about your condition. The more information you have about diabetes, the better you are equipped to handle it. By educating yourself more, you can in turn educate others including family members and friends. They may not be sure how to handle diabetes and aren't sure about how they may be able to help you one day.

If you find yourself yawning more frequently than usual at a time of day in which you are ordinarily high-energy, low blood glucose levels may be the culprit. Take your blood sugar measurements to confirm whether or not this is the case; over time you should be able to identify your body's standard responses to changes in glucose levels.

What you've just learned from the tips above is that diabetes can be controlled with the right information and the right amount of effort on your part. Now that you've learned more about the disease and what you can do to control it, the next logical step is to apply the information and formulate a plan of action.

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Follow The Right Diet Plan For Your Body

There is so much information to dig through when you are trying to find a weight loss plan that will easily fit into your lifestyle. It can be daunting to try to decide, out of all of the available sources, which is right for you. We found the best ones, and here they are.

In order to lose weight, eliminate foods with high fructose corn syrup and trans fats. Taking just items with these two ingredients out of your diet will eliminate many unhealthy foods. This will cause you to be more selective in the foods you eat, thus, causing you to eat healthier foods and take the weight off.

Paying attention to portion sizes is necessary if you're trying to count categories. Most people have trouble estimating portions and don't really know what a serving is supposed to look like. When you're cooking at home, use measuring cups or a food scale to check how much you're preparing. Since most restaurants serve very large portions, split a meal with a friend or bring home leftovers when you go out to eat.

Stress can make it incredibly difficult for you to lose weight. You should practice meditation to help relieve your stress so you can lose weight in the most efficient manner. Control your emotional life so that you can get the body that you have always wanted in the most efficient manner.

Fish is a super-food, and dieters everywhere fail to take advantage of its amazing nutritional benefits. Packed full of protein, omega-3, and other healthy components, fish makes you feel full without loading your body full of calories or saturated fat. Any form of shellfish is also an excellent choice, providing the same health benefits.

There are many options to cook food that do not involve soaking your food in fat. Try finding recipes to prepare your favorite foods by roasting, poaching, broiling, braising or steaming. This is a fat free way to prepare your food and will really reduce the amount of fat intake from that meal.

Don't just rely on your scale as an accurate portrayal of your program. As you lose weight you're also going to build up muscle and muscle weighs more than fat does. So after a while you might notice your weight level off or even go up a bit. Instead you should take your measurements as well. This way if your weight does level off for a while you'll be able to see that you're still getting thinner.

Stop drinking, or severely cut back on alcoholic drinks while your dieting. Beer contains tons of carbohydrates and sweet drinks are full of sugars, and ones made with artificial sweeteners only stimulate your appetite. If you like to have a drink with dinner, choose red wine over other alcoholic drinks.

To speed up your weight loss progress, be on the lookout for hidden calories. For example, a sandwich may seem quite healthy on the surface, but if it is packed with condiments, it bears a closer look. Mayonnaise, in particular, can be fatty. If you simply must have mayonnaise on your sandwich, opt for a light or low-calorie version of it.

Make a weight-loss plan as soon as you decide to lose weight. Decide how much weight you want to lose and make an exercise and diet plan. When you set your goals and write them down before you begin your diet, you are more likely to stick to your plan and receive successful results.

It may be hard to believe how easy it is to get yourself into a healthy routine. It can seem hard, but using the tips we gave you, along with other sensible ideas, you will be a healthier, smaller, and happier you. Keep these ideas in mind, and success will be easy for you.

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Dehydrated Fruit

Dehydrated Fruit

One of the problems facing anyone trying to eat healthier, especially for someone trying to move towards eating more raw foods is the convenience factor. Raw and natural foods are so much healthier for you, but it’s not as if there are drive-through raw foods restaurants on every street corner in the country.

And of course, there’s no such thing as a raw foods snack machine, is there? So if you get hungry during the day, you’re going to have a challenge of finding something appropriate to eat if you haven’t packed any raw fruits and vegetables. And when you’re rushing around in the morning, sometimes it’s next to impossible to find the time to put together a selection of healthy snacks to take with you.

One thing to try so that you have healthy snacks available quickly is to dehydrate your fruits or make fruit leathers. Those fruit roll-ups you see in the grocery store are derived from a pretty good idea – fruit leathers. But it’s better to make your own – commercial fruit leathers are going to be loaded with preservatives and sugars – just the things you want to avoid.

When you’re switching to a raw foods diet, that doesn’t always have to mean fresh off the farm. It means not cooking foods with processes that strip all the essential vitamins, amino acids and enzymes from them. Drying fruit is a great way to add variety to your diet and make yourself tasty snacks of dried fruit or fruit leathers. 

It’s not hard to do. There are recipes and inexpensive food dehydrators on the Web. These are also great snacks to pack for your kids’ lunches!

You get all the benefit of the raw fruit, just packaged and preserved in a healthy, nutritious way!

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Green Health Drink: Ten Great Health Benefits of Green Smoothies

Green Health Drink

Green smoothies are not only delicious drinks but are also excellently beneficial for health. The top ten benefits of these smoothies are as follow:

ü  They are exceedingly nutritious as they are made with 40% organic green ingredients and 60% of ripe fruit mix. There is no kind of artificial ingredients present in it thereby making it completely nutritious for all.

ü  Digesting these smoothies is very easy. The fruit and green cells get easily ruptured when they are blended together that makes it easy for body to absorb all essential nutrients from it.

ü  They are totally fiber rich food that helps in maintaining the digestive system of body.

ü  Green smoothies are perfect blend of fruit and vegetables. They are even very tempting to consume. So, it is possible for them to supply all vital ingredients required for healthy and fit body.

ü  This is great nutrient supplier for those people who do not consume too much of green leafy vegetables and fruits in their diet. By consuming one to two cup of these smoothies every day, individuals can have totally fit and fine body.

ü  There are no added flavors or sugar in these drinks that makes them suitable to be consumed even by people who are suffering from any major or minor health disorder.

ü  The best thing about these smoothies is that they can be prepared by adding different fruits and vegetables according to one’s preference. So, this avoids occurring of any food allergy that may happen due to any other drink item.

ü  These drinks also help in maintaining the cholesterol level within human body.

ü  These are refreshing drinks and make a person feel fresh and full of energy after consumption.

ü  Finally, green smoothies are great nutrients for kids of small ages and help them to gain strong internal health with ease.

The great health benefits offered by green smoothies along with excellent taste make them suitable drinks for every person. 

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Weight Loss Recipe: Pan Seared Cod With Balsamic Dressing

Lean protein is your diet is essential to weight loss and weight maintenance. Cod is an excellent source of lean protein as it is lower in fat than red meats.

Losing weight isn't about hunger, misery and crash dieting! By learning to make, delicious, easy-to-prepare, nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing.

Instead of high calorie, fatty sources - use spices to provide flavorsome, exciting meals your whole family will enjoy. "Pan Seared Cod With Balsamic Thyme" is another recipe in a range of hunger-fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals - while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Experiment with spices to find exciting alternatives, try new recipes and build your repertoire of quick home cooked meals to replace take outs, frozen dinners and snacks. Your body will love you and your family will be delighted.

Ingredients:

• 500g fresh cod fillet (or boneless, skinless chicken breasts)
• 2 teaspoon olive oil
• 2 tablespoons balsamic vinegar
• 2 tablespoon fresh thyme
• salt and pepper to taste

Directions:

Sprinkle fish with salt and freshly ground pepper on both sides. Heat a large skillet for which you have a cover over medium-high heat. When hot, add the olive oil. When the oil is hot, place the fish in the pan, lower the heat to medium and cook for five minutes or until the underside is brown and a curst begins to form.

Carefully turn the fish over, turn the heat down to medium-low and cover the skillet. Cook for about 5 minutes more. Fish is done when it flakes with a fork. Remove fish from skillet and place on a plate. Bring the heat back up to medium-high, add the balsamic vinegar and cook quickly, scraping the pan with a spatula.

Turn off the heat, put the fish back in the skillet and turn over to coat both sides with the reduced vinegar. Sprinkle with fresh thyme leaves and serve immediately.

* Note: fish should cook for about 10 minutes for each inch of thickness. If you use chicken breast instead, it will need a total of about 15 minutes cooking time.

Nutritional Analysis Per Serving:

Calories: 228
Protein: 40 grams
Fat: 6 grams
Carbohydrates: 1 grams