Health Benefits of Olives

Health benefits of olives
Health benefits of olives

Olive is typically a tiny fruit with bitter flesh and solid pit; both are attributed to the important health benefits of olives. A ripe olive is brownish black and greenish when unripe. It is a versatile fruit as it serves as source of oil and food besides the numerous therapeutic significance. Owing to the fact that olives are mouth watering delicacies, they have become one of the world’s most celebrated fruits. Olives exist in various species and their nutritional value varies across the species. They can be taken together with sandwiches, salads, salty snacks or can even be taken as starter. The olive oil forms part of the ingredients for various diets and its benefits extends to its tree which is critical in construction as it provides an excellence quality wood. The health benefits of olives are premised on its rich nutritional content which include; organic compounds, vitamins and minerals, to begin with;

  • Good for healthy eyes – Olives are good in enhancing night vision as it gives the eye ability to differentiate between darkness and light. It contains a good percentage of vitamin A which is the best for quality vision. This is an attribute of vitamin A ability to counter ocular diseases that are generated by age, muscular degeneration, cataracts, and glaucoma.
  • Enhances heart health – Heart attack is as a result of the damaged blood vessels which then inhibit steady flow of the blood to the body and back to the heart. The richly Oxidant nutrients found in olive prevents the blood vessels from incurring damages by hindering the oxidation of cholesterol linked to the destruction of blood vessels. This therefore ensures a healthy heart.
  • Source of mineral iron – Iron is one of the crucial nutrients that perform a number of vital functions in the body. It gives the red blood cell the characteristic of high affinity to oxygen which in its absence one would suffocate to death. The effectiveness of numerous metabolic activities are dependent upon the enzymes and iron constitutes quite a number of enzymes such as; cytochrome enzymes, iron peroxidase and iron catalase.
  • Reduces the risk of cancer– The ability of olive to lower the risk of chronic disease infections such as cancer is linked to the presence of vitamin E which is essential in neutralizing the effects of free radicals in the body. It ensures safer cellular processes. This therefore protects the mitochondrion from damages which may be instigated by the oxidation by the free radicals. Vitamin E which is a constituent of olive equally provides protection to the DNA cells which would otherwise mutate and result into cancer if destroyed.
  • Anti inflammatory qualities- Inflammation may result into connective tissues and bone defects, deadly diseases such as arthritis which are normally accompanied by inexplicable pain. Olive oil reduces or prevents these fatalities through a chemical compound called oleocanthal which equally serves as anesthesia.

A combination of a daily intake of olive with regular exercise and proper diet plan is a guarantee to quality life.



How many calories in black olives

How many calories in green olives



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How Many Calories in Fried Chicken

Wondering how many calories in fried chicken?

How many calories in fried chicken
How many calories in fried chicken

4 oz  fried chicken ( with skin)= 295 calories

4 oz fried chicken ( without skin)= 239 calories

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How Many Calories in KFC Grilled chicken?

Wondering how many calories in KFC grilled chicken?  Well KFC grilled chicken has;

How many calories in grilled chicken
How many calories in grilled chicken

1 Piece( about 5 oz)= 220 calories

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Homemade Sugar Cookies Recipes

From homemade sugar cookies recipes gallery
From homemade sugar cookies recipes gallery
homemade sugar decorated
From homemade sugar cookies recipes gallery- Honey and chocolate decoration

Spend a few minutes in the kitchen and come out with Crunchy, crispy and delicious cookies using  simple homemade sugar cookies recipes.

How to Make  Sugar Cookies At Home

Yield: 32 cookies

What you need:

  • ½ teaspoon baking powder
  • 2-3 cups all-purpose flour
  • 1 cup granulated sugar
  • ½ cup unsalted butter
  • 1 teaspoon vanilla extract
  • 1 large egg
  • Colored sugars for decorating


Total time: 2 hrs

  1. Whisk flour, baking powder and salt in a large bowl.
  2. Use an electric mixer to cream butter, sugar till fluffy. Beat in the egg and vanilla. Turn the mixer low and gradually add the flour mixture. Combine well.
  3. Divide dough into two and flatten into disks.
  4. Wrap each in plastic bag and freeze until firm or for twenty minutes.
  5. You can also place in a reseal able plastic bag and freeze for up to 3 months. (Before use always thaw in refrigerator overnight).
  6. Heat oven to 325 degrees.
  7. Remove one dough disk; roll out 1/8 inch thick between sheets of floured parchment. Cut shapes with cookie special cutters and transfer to the baking sheets. Repeat with remaining disks.

homemade cookies1

  1. Bake until edges are golden. Rotate through while baking.
  2. Cool completely on wire racks.
  3. Decorate as desired.

You can choose to decorate or have then plain.

You can now enjoy your homemade sugar cookies with a cup of hot coffee.


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Chicken Cordon Bleu Recipes

Whip up a simple delicious chicken dish in just a few minutes. Check out our chicken cordon bleu recipes for quick-fix yet finger-licking dishes.

A simple Chicken Cordon Bleu Recipe
From Chicken Cordon Bleu Recipes gallery

Yield: 4 servings

What you need:

  • ½ teaspoon salt
  • 1/4 teaspoon black pepper freshly ground
  • 4 skinless, boneless, chicken breast halved (6-ounces each)
  • 2 tablespoons milk
  • 2 eggs
  • 1 cup all purpose flour 4 teaspoons Emeril’s Essence
  • 4- ounces thinly sliced prosciutto or black forest ham
  • 6 teaspoons of olive oil
  • 1 cup fine dried unseasoned breadcrumbs


Total time: 45 minutes

Prep time: 10 minutes

Cook time: 35 minutes

  1. Place each chicken pie between sheets of plastic wrap and pound them into ¼ inch thickness.
  2. Place the 8 chicken pieces on a baking sheet and sprinkle with salt and pepper. Spread out the cheese evenly. Arrange the prosciutto over the cheese and top with the 4 remaining pieces. Tuck in any slice that extends over the edge.
  3. Secure the chicken pieces with toothpicks to form a sandwich.
  4. Preheat oven to 410 °
  5. Use a parchment paper to line the baking sheet.
  6. In a shallow dish place flour and add 2 teaspoons of essence. Separately mix eggs and milk with a fork. Place breadcrumbs in yet another dish and season with the remaining essence.
  7. Dip a sandwich in flour, then into the egg mixture, followed by breadcrumbs and transfer into a plate. Do this with all the sandwiches.
  8. Heat oil in a large pan over medium heat. Place the chicken sandwiches and cook till browned on both sides. (2-3minutes each).
  9. Place the sandwiches in a baking sheet. Put in oven.
  10. Cook until all cheese is melted and chicken is well cooked.

Remove toothpicks and serve while hot.


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Chinese Chicken Recipes

From chinese chicken recipes gallery
From chinese chicken recipes gallery

Thinking of looking for Chinese chicken online menu? Imagining the time it takes to search and wait for delivery? All this can be solved easily by one of the many interesting Chinese chicken recipes that will help you make a delicious meal at home

Sesame Ginger Chicken Recipe

Sesame Ginger Chicken

Yield: 4 servings

What you need:

  • 6 tablespoons sesame oil
  • 4 teaspoons soy sauce
  • I teaspoon black pepper
  • 21/2 pounds, skinless chicken thighs
  • 21/2 tablespoons sugar
  • 4 teaspoons garlic-minced
  • Peanut oil
  • 1 cup plus 4 teaspoons cornstarch
  • 4 tablespoons Chinese rice wine
  • 4 teaspoons oyster sauce, and hoisin sauce.
  • 2 teaspoon minced ginger
  • 4 teaspoons soy sauce
  • 11/2 tablespoons honey
  • 2 teaspoons Thai chili sauce
  • 1 tablespoon Sambal chili sauce
  • 1 lemon, zest and juice
  • Toasted sesame seeds, for garnish
  • Scallions



Prep time: 15 minutes

Cook: 1 hr 15 minutes

  1. To prepare the marinade mix in a bowl, chicken with sesame oil, sugar, soy sauce, pepper and toss to coat. Cover and put in refrigerator for 1 hour.
  2. Remove the chicken. Put the corn starch in baking dish. Coat the chicken pieces.
  3. Soak the chicken with oil in a pan making sure to cover completely. Deep-fry the chicken in high heat until golden brown. Remove and cover with a paper-towel on a plate.
  4. In another pan heat 2 teaspoons of oil over medium heat. Add garlic and ginger and cook till golden brown or until there is a fragrant smell. Then add the rice wine, hoisin, oyster and soy sauce, honey and chili sauce. Simmer over low heat.
  5. Mix the remaining 4 teaspoons cornstarch with cold water and whisk till well combined. Add the mixture to the saucer and simmer for a minute until it thickens. Adjust seasoning to taste.
  6. Add in the fried chicken. Toss to coat with the sauce evenly. Add the zest and juice. You can now garnish with the sesame seeds and scallions.

You can Serve with warm rice.


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Rotisserie Chicken Recipes

From the best rotisserie chicken
From the best rotisserie chicken recipes collection

Just a little creativity in cooking makes all the difference. There are numerous rotisserie chicken recipes but the best is the one that makes the skin crispy yet leaving the chicken juicy and well cooked.

Simple Rotisserie Chicken Recipe

Yield: 6 servings

What you need:

  • ¼ cup, melted butter
  • 1 whole chicken (3 pounds)
  • A pinch of salt
  • 1 teaspoon black pepper(ground)
  • 2 teaspoons paprika
  • 2 teaspoons salt


Total time: 1hr 45 minutes

Prep: 15 minutes

Cook: 1hr 30 minutes

  1. Place your chicken on a flat board. Season its inside with salt.
  2. Place it onto a rotisserie and set the grill on high heat and cook for 10 minutes.
  3. Meanwhile mix butter, 2 teaspoons of salt, paprika and black pepper. Turn the heat to medium and pour in the butter mixture onto the chicken making sure to spread evenly. Close the lid and cook for about 1-11/2 hours. The internal temperature around the thigh should reach 180 °
  4. Safely remove from the rotisserie and sit for 10-20 minutes before serving.

You can serve hot with rice.

Easy, isn’t?

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Fried Rice Recipes


After the first time you tried cooking fried rice I am sure you were left wondering why this easy to fix dish disappointed you more than any other you have tried before.  This has happened to most of us if not all of us. Even with the best fried rice recipes there are important things you must consider for the best result.

  1. Rice quality

This is a key determinant of your results. Always make sure you get the right rice variety. Medium or long grain rice with a firm texture is the best.

Best quality for fried rice recipe
Best quality for fried rice recipe
  1.  Enough frying pan heat

Make sure that your frying pan is hot enough before you start to cook. Fried rice requires a medium-high heat which should also be well distributed.

  1.  Prepare rice long before cooking

This helps to give rice firm texture on the surface preventing rice from becoming softy, gummy and sticky

  1. Use the right stirring technique

Push the cooking stick down at 45° until you get to the bottom of the pan

Usual fried rice versions can be so ordinary and boring but there are countless fried rice recipes that can change this dish from average to greatest dish you have in your weekly menu.  Let’s start with shrimp fried rice recipe

How to Make Shrimp Fried Rice

Shrimp fried rice- easy fried rice recipes gallery
Shrimp fried rice- from easy fried rice recipes gallery

What you need:

Yield: 4 Servings


8 ounces small raw shrimp, shelled and deveined

4 cups leftover rice or day old prepared rice

3 eggs, beaten

2 tablespoons high smoke point oil

1/2 teaspoon kosher salt

1 teaspoon sesame oil

1 tablespoon soy sauce (gluten-free soy sauce is recommended to make it safe for everyone)

3/4 cup frozen peas and carrots, defrosted

1/2 teaspoon cornstarch

Freshly ground black pepper

2 stalks green onion, minced


Total Time: 35

Prep: 15 m

Cook: 20 m

  1. Put the shrimp in a bowl, sprinkle it with pepper, cornstarch and salt, and shake it until it’s well coated. Leave it for 10 minutes
  2. On high heat, heat a large sauté (ensure heat is well distributed). Make sure it’s very hot; pour 2 teaspoonfuls of oil to coat the pan.
  3. Spread the shrimp mixture (shrimp, pepper, cornstarch and salt) on the pan in one layer.
  4. Fry for 30 seconds then turn them to fry the other side for 30 seconds or till they are well cooked. Scoop the shrimp from the pan (use a slotted spoon so as to minimize the amount of oil you scoop together with the shrimp) and put them on a plate.
  5. Put the pan back on the burner and minimize the heat to medium,  add the beaten eggs, stir as you cook until they are cooked but are still runny.
  6. Scoop the eggs and add to them to the cooked shrimp.
  7. Clean the pan, put it back on the burner and heat it under high heat until it’s very hot. Pour the remaining oil and wait until it’s almost smoking.  Add green onions and mix, sauté for 15 seconds, add the day old prepared rice (or the leftover rice) and mix thoroughly.  Spread the mixture on the pan and fry for 2 minutes or until the rice starts to sizzle.
  8. Using a spatula toss the rice and spread it once more.
  9. Pour the soy sauce around the rice and mix.
  10. Add shrimp eggs mixture, peas, carrots and sesame oil as you stir to mix them.
  11. Heat until sizzling hot.
  12. Add more soy sauce. (Optional)


There you go! Delicious, easy and quick fried rice recipes.

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How Much Weight Can You Lose In A Week?

How much weight can you lose in a week, realistically. Well according to diet experts you can lose anywhere from 1-20 pounds depending on what kind of program you follow.

If you are trying to get skinny for that big event and you really need to shed some extra pounds then this is for you. Before reading on however, you should remember that long-term weight loss is always better than short-term weight loss, it is not only much more healthy, but way more effective too.

What Is Realistic?

Highest Possible – 10 – 20 Pounds

Most Realistic – 3 to 5 pounds

How To Lose 20 Pounds In One Week

pounds in a week

Losing 20 pounds in one week is extremely difficult, although it is definitely not an impossible task. If you are really serious then here it is.

What you need to do:

1. You need a very strict eating plan. I recommend one by a qualified nutritionist, because you need all the help you can get. You will have to cut out many foods and drinks which you will like, but if you really want to fit into that special dress then you are going to have to make some sacrifice.

2. You need to do at least 1 hour of rigorous exercise per day. Without some good hard exercise there is no way you are going to succeed in burning 20 pounds. If you are really serious about your goal, then hire a personal trainer for a week. A personal trainer will optimize your routine for the best possible results and he/she will push you more than you can push yourself.

3. The best possible thing you could do would be sign-up to a 7-day weight loss boot camp where everything is controlled and monitored.

The Verdict

Honestly, without some professional help this goal may be near impossible to reach. Even with Professional help it is going to be extremely difficult, but not impossible.

How To Lose 3 To 5 Pounds In A Week?

How much weight can you realistically lose in one week without professional help? I would say 3 to 5 pounds is a good start.

Here is what you are going to need to do

1. Exercise everyday for at least 40-60 minutes. The more you exercise the more pounds you are going to lose in 7 days. Try cycling, walking, jogging, swimming, jump rope or any other cardiovascular activity.

2. Cut out any soft drinks or fruit juices. Drink water instead of sugary drinks, yes even fruit juice contains a ton of sugar which can easily turn into fat.

3.  Eat 1020-1200 Calories per day. If you are going to lose weight in one week really fast then you have to control your calorie intake. If you don’t know anything about calories then read this article on calorie counting.

4. Don’t eat carbs after 3 o’clock. You need to eat carbs everyday, but don’t eat them in the afternoon or at night because they can easily turn into fat.

The Verdict

Losing 3-5 pounds in a week is no small feat, but if you are really serious, you can do it! Just remember with hard work comes big rewards.

Now you know the answer to  how much weight can you lose in a week.

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Drinking Water To Lose Weight- Does It Work?

Well that really depends on what you are asking.Let me explain.

If you are considering giving up soda drinks and just drinking water instead, then you will undoubtedly lose some weight, because soda drinks are full of sugar.

However, if you think water is the holy grail of weight loss then you are very wrong indeed. For example, If you were to give up all soda and only drink water it will help you lose weight because you have cut out the sugar in sodas.

However, If you were then to replace those sodas with sugary foods, you might actually gain more weight. Water is part of the solution, but it is not the whole solution.

What Are The Benefits Of Drinking Lots Of Water?

Cleans your body- Water helps to clean our body of unwanted toxins.

Better skin- People who start to drink more water notice skin improvements. I noticed this after a few weeks of drinking 7 cups of water a day.

Feel more energy- Water makes you hydrated and thus gives you a nice energy boost which makes you more efficient.

Less expensive- By just drinking water and not drinking sodas or fruit juices you will make big savings when everything adds up.

More healthy overall- Drinking 7 cups of water a day is one easy way to improve your long-term health.

Try to drink 7 to 8 glasses of water a day
Try to drink 7 to 8 glasses of water a day


In Conclusion

Drinking water to lose weight is not really a diet solution, but any good diet cannot work well without drinking loads of water. If you are looking for some good info on weight loss, check out more of our onsite articles.

Learn more on Zero calories food

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