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10 diet & exercise tips for prostate health

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<span style="color: #444444; font-family: myriad-pro, Freesans, Helmet, sans-serif; font-size: 16px;">"What can I eat to reduce my risk of developing prostate cancer?" This is one of the most common questions physicians hear from men concerned about prostate health. Undoubtedly, many hope that their doctor will rattle off a list of foods guaranteed to shield them from disease. Although some foods have been linked with reduced risk of prostate cancer, proof that they really work is lacking, at least for now.</span></h1>
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Aim for a healthy eating pattern</h3>
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Instead of focusing on specific foods, dietitians, physicians, and researchers tout an overall pattern of healthy eating — and healthy eating is easier than you might think. In a nutshell, here's what experts recommend:</div>
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<li style="box-sizing: border-box; margin-bottom: 0.25em;">Eat at least five servings of fruits and vegetables every day. Go for those with deep, bright color.</li>
<li style="box-sizing: border-box; margin-bottom: 0.25em;">Choose whole-grain bread instead of white bread, and choose whole-grain pasta and cereals.</li>
<li style="box-sizing: border-box; margin-bottom: 0.25em;">Limit your consumption of red meat, including beef, pork, lamb, and goat, and processed meats, such as bologna and hot dogs. Fish, skinless poultry, beans, and eggs are healthier sources of protein.</li>
<li style="box-sizing: border-box; margin-bottom: 0.25em;">Choose healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Avoid partially hydrogenated fats (trans fats), which are in many fast foods and packaged foods.</li>
<li style="box-sizing: border-box; margin-bottom: 0.25em;">Avoid sugar-sweetened drinks, such as sodas and many fruit juices. Eat sweets as an occasional treat.</li>
<li style="box-sizing: border-box; margin-bottom: 0.25em;">Cut down on salt. Choose foods low in sodium by reading and comparing food labels. Limit the use of canned, processed, and frozen foods.</li>
<li style="box-sizing: border-box; margin-bottom: 0.25em;">Watch portion sizes. Eat slowly, and stop eating when you are full.</li>
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Stay active</h3>
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In addition to eating a healthy diet, you should stay active. Regular exercise pares down your risk of developing some deadly problems, including heart disease, stroke, and certain types of cancer. And although relatively few studies have directly assessed the impact of exercise on prostate health, those that have been done have concluded, for the most part, that exercise is beneficial. For example:</div>
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<li style="box-sizing: border-box; margin-bottom: 0.25em;">Based on questionnaires completed by more than 30,000 men in the Health Professionals Follow-up Study, researchers found an inverse relationship between physical activity and BPH symptoms. Simply put, men who were more physically active were less likely to suffer from BPH. Even low- to moderate-intensity physical activity, such as walking regularly at a moderate pace, yielded benefits.</li>
<li style="box-sizing: border-box; margin-bottom: 0.25em;">Using data from the Health Professionals Follow-up Study, researchers also examined the relationship between erectile dysfunction (ED) and exercise. They found that men who ran for an hour and a half or did three hours of rigorous outdoor work per week were 20% less likely to develop ED than those who didn't exercise at all. More physical activity conferred a greater benefit. Interestingly, regardless of the level of exercise, men who were overweight or obese had a greater risk of ED than men with an ideal body mass index, or BMI.</li>
<li style="box-sizing: border-box; margin-bottom: 0.25em;">Italian researchers randomly assigned 231 sedentary men with chronic prostatitis to one of two exercise programs for 18 weeks: aerobic exercise, which included brisk walking, or nonaerobic exercise, which included leg lifts, sit-ups, and stretching. Each group exercised three times a week. At the end of the trial, men in both groups felt better, but those in the aerobic exercise group experienced significantly greater improvements in prostatitis pain, anxiety and depression, and quality of life</li>
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10 diet & exercise tips for prostate health

"What can I eat to reduce my risk of developing prostate cancer?" This is one of the most common questions physicians hear from m...

5 EASY TIPS TO PICKING HEALTHY BREAD

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<img alt="Resulta ng larawan para sa healthy bread" height="424" src="http://healthycrush.com/wp-content/uploads/Whole-grain-bread.jpg" width="640" /><br />
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<span style="color: #888888; font-family: "pt sans"; font-size: 13px;"> </span><time class="article-time" datetime="2015-12-31T16:01:10+00:00" style="border: 0px; box-sizing: border-box; color: #888888; font-family: "PT Sans"; font-size: 13px; margin: 0px; padding: 0px; text-transform: none; vertical-align: baseline;">| 31 December, 2015 at 16:01</time></h1>
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<b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">It’s common to hear people say among themselves, “Should I eat Multi-grain or whole grain? Does the bread have enough fibre in it? Should it be thin-sliced/low-carb?” Then again when we make decisions upon getting bread products such as muffins, pancakes, wraps, bagels, and a whole bunch of other choices – our heads often end up in a whirlpool as we don’t know exactly what should we be buying! …</b></div>
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Well, now let me share with you these wonderful tips for making a great choice then. The key is to keep your eyes pinned to the labels’ nutritional facts/ingredients. This guide is absolutely simple, and it will surely help you navigate to make the healthiest choice.</div>
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#1 Let’s identify the Types of Flour</div>
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<i style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">Enriched wheat flour </i>is flour that has been artificially enriched with certain nutrients that are lost in the procession of bread-forming, this often includes minerals like niacin, vitamin D, iron, calcium etc. You can say that despite adding back some of these nutrients; the bread still does not contain germ nor bran and isn’t as good as compared to the whole wheat flour!</div>
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<i style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">Wheat flour looks </i>and sounds similar to Whole wheat <b style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">but</b> does not contain the germ or the bran and therefore it is not entirely nutritious as whole wheat flour.</div>
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#2 Look out for the ‘Words’ on Labels</div>
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Often you see many types of words and ingredients listed on the labels – that keeps you confused as you don’t know exactly what to look out for to have yourself make the best choice whilst seeking the healthier option. Therefore, look out for breads that have the word “Whole” on the label. Bread with words like “Whole grain, whole wheat, stone-ground whole wheat” are kings upon making choices. These are the products that provide you the entire health benefits – as well as entire germ and bran.</div>
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#3 Read out the Ingredients List in Hierarchical Order</div>
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When you look onto a list of ingredients on a bread package, make sure you read it from top to bottom. This is because the first ingredient mentioned is always the largest amount which then descends by weight down the list until the last few ingredients. So now you know if the word “Whole wheat” appears far at the bottom on the list – it probably means that it contains very little content of that, however if it appears FIRST on the list – it has got to be rich and full of that ingredient. Pick those types of bread!</div>
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#4 Avoid bread Ingredient-marketing Gimmicks!</div>
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Sometimes you pick bread and on their package captions you read “made with whole grains” – noticed carefully the words used and you would be able to see that most of the time these breads do not always contain whole wheat. For example, “Made with Whole Grains Gardenia White Bread” uses enriched wheat flour, and not whole wheat flour! Whole wheat only appears 4th on the list of ingredients after water. Would you prefer bread with more water than true good old wheat? I guess not.</div>
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#5 Serving Size</div>
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This is one portion that’s many-a-time often unlooked! You have to check that out. Let’s say if you were to reduce your calorie intake, choose bread with thinner slices as they weigh less. You have to decide the serving size depending on your personal goals and perspective towards what you want to get!</div>
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For example, if you pick Brand “A” bread which has a serving size of 38 grams and 100 calories per slice vs Brand “B” bread with a serving size of 27 grams and 70 calories per slice – in a loaf, you’re actually cutting yourself down on 400+ calories!</div>
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I hope this article has added value in your search for making the right bread choices to stay healthy, fit and looking good with a balanced diet. Enjoy!</div>
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5 EASY TIPS TO PICKING HEALTHY BREAD

JONES | 31 December, 2015 at 16:01 It’s common to hear people say among themselves, “Should I eat Multi-grain or ...

20 SECRETS FOR EATING BREAD WITHOUT GETTING FAT

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<span class="large-txt" style="box-sizing: border-box; display: block; font-size: 26px; line-height: 1.2em; margin-bottom: 1.2em;"><small style="box-sizing: border-box; font-size: 22.1px;"><em style="box-sizing: border-box;">By Perri O. Blumberg</em></small></span></div>
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<span class="large-txt" style="box-sizing: border-box; display: block; font-size: 26px; line-height: 1.2em; margin-bottom: 1.2em;">The perfect Spotify playlist for your run. Sunshine. Adding <a href="http://www.eatthis.com/best-avocado-recipes" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">avocado</a> to everything. That dreamy #SwipeRight from Tinder messaging you first or your sweetie washing the dishes for no reason. Bread. If you’re anything like us, these are a few of your favorite things.</span></div>
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But when it comes to slimming down, one of the first things you probably prepare to cut from your eating plan is a good old hunk of chewy, delightful, flour-y, timeless bread. But it doesn’t have to be that way. You can have your skinny jeans and eat bread, too!</div>
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“We are all on a mission to avoid bread, or so it seems,” says <a href="http://doctortaz.com/" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_blank">Dr. Tasneem Bhatia, MD</a>, also known as “Dr.Taz,” a weight loss expert and author of <em style="box-sizing: border-box;">What Doctors Eat</em>and <em style="box-sizing: border-box;">The 21-Day Belly Fix</em>. “Loaded with carbohydrates and sometimes refined flours, bread is now the new enemy, replacing the fat fear of the '80s. But, believe it or not, there are healthy bread options if you play your cards right.” And play we will. Anything for a bite of its crusty, tasty goodness. Read on for the bread tricks to stay skinny, thanks to expert advice from top nutritionists, doctors, and pro chefs. And to discover how to get a washboard stomach in just 5 weeks, don’t miss this essential list of the <a href="http://www.eatthis.com/flat-ab-foods-video" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">5 Best-Ever Foods for Abs—Guaranteed</a>!</div>
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DON’T FORGET: Use the hashtag <a href="http://www.eatthis.com/eat-this-in-2016" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">#EatThisin2016</a> and share this link on Facebook, Twitter, Instagram or Pinterest to be entered to win an iPad Mini 4!</h3>
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WHEN PURCHASING,<br />
FOLLOW THE 10:1 RULE</div>
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It's super simple but is a handy rule of thumb to keep in mind whenever you’re shopping for a loaf: “For every 10 grams of carbs, there should be 1 gram of fiber,” says Rebecca Lewis, RD for <a href="https://www.hellofresh.com/" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_blank">HelloFresh</a>.</div>
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AND ALWAYS LOOK<br />
FOR WHOLE GRAINS</div>
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No matter what, remember this: “If the ingredients at the top of the ingredient list read sugar, sucrose, fructose, corn syrup, white or wheat flour, these foods contain mostly simple carbs and should be limited,” says Lewis. “A food is only considered a ‘whole grain’ if the first ingredient on the packaging says, ‘whole grain or whole wheat.’ There are no standardized regulations or definitions for the label ‘multigrain,’ so it's the one to watch out for.” Scan the ingredient list of multigrain products and use your judgment. Understanding the ingredient list—at least the basics—is a huge step for your <a href="http://www.eatthis.com/clean-eating-plan" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">Ultimate Guide to Eating Clean</a>.</div>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-3-div-div-class-title-opt-for-br-organic-wheat-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
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3</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
OPT FOR<br />
ORGANIC WHEAT</div>
</div>
</div>
</h1>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/179581181/wheat-bread.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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“Wheat has changed over the last 50 years and is no longer the recognizable crop of our forefathers,” explains Dr. Taz. “While the research goes back and forth on the role of pesticides and chemicals in our health, organic wheat has a lower exposure to pesticides, providing a healthier bread option.”</div>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-4-div-div-class-title-seek-out-br-fermented-bread-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
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4</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
SEEK OUT<br />
FERMENTED BREAD</div>
</div>
</div>
</h1>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/177039416/business-man-sandwich-lunch.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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“Fermented breads, like sourdough, have been allowed to ferment using a starter for anywhere from a few days to a few weeks. This fermentation process provides lots of healthy bacteria that help to balance the digestive system and manage your metabolism,” says Dr. Taz. “Choose or make fermented breads when eating bread for a health boost.” Want more healthy bacteria? Check out these surprising<a href="http://www.eatthis.com/surprising-probiotic-foods-for-flat-stomach" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">probiotic foods for a flat stomach</a>!</div>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-5-div-div-class-title-or-head-to-the-br-freezer-aisle-for-br-sprouted-breads-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
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5</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
OR HEAD TO THE<br />
FREEZER AISLE FOR<br />
SPROUTED BREADS</div>
</div>
</div>
</h1>
<div style="background-color: white; box-sizing: border-box; color: #333333; font-family: Flama-Basic; font-size: 20px; margin-bottom: 30px; max-width: 1200px;">
<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/524266618/freezer-aisle.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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Frozen bread? Yup. “The breads that sit on the shelves at grocery stores have been bleached of their nutrients and pumped with preservatives, sodium, and sugar to prolong shelf life,” cautions Lisa Hayim, registered dietician and founder of <a href="http://www.thewellnecessities.com/" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_blank">The WellNecessities</a>. “Instead, look for sprouted grain bread, which is often in the freezer section. Sprouted grain bread goes through a process where enzymes are released and the <a href="http://www.eatthis.com/best-proteins-for-your-body-video" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">protein</a> and carbohydrates are broken down, which makes it easier for the body to digest and absorb nutrients. Sprouted grains still contain gluten, but can be tolerated by some people with mild sensitivity to wheat or gluten.”</div>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/316668969/Zerp-Belly-Smoothies-small-cover.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
<h2 id="for-100-creamy-delicious-weight-loss-recipes-click-here-for-a-href-http-amzn-to-1r1mwcr-target-_blank-zero-belly-smoothies-a-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 40px; font-weight: normal; line-height: 1.1; margin: 0px 0px 20px; max-width: 1200px; text-transform: uppercase;">
FOR 100+ CREAMY, DELICIOUS WEIGHT-LOSS RECIPES, CLICK HERE FOR <a href="http://amzn.to/1R1mWcR" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_blank"><em style="box-sizing: border-box;">ZERO BELLY SMOOTHIES</em></a>!</h2>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-6-div-div-class-title-you-can-also-br-hit-the-bakery-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
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6</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
YOU CAN ALSO<br />
HIT THE BAKERY</div>
</div>
</div>
</h1>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/444726227/women-bakery-reward.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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Real talk: Bread used to be way healthier. “The mass industrialization and processing of bread and pasta is what has robbed these mainstays of their health benefits and transformed them into a refined and processed load for our bodies,” says Dr. Taz. But there’s salvation: “The bakery makes fresh bread daily and leaves out a ton of the salt and preservatives that are found in a traditional loaf found on the supermarket wall,” states Hayim. “So go ahead and enjoy a delicious hot loaf straight from your local bakery, or even the bakery section of your supermarket. Opt for whole grains when available!” Hayim exclaims. You really can enjoy your favorite things and still lose weight; pasta lovers, find out how with these <a href="http://www.eatthis.com/pasta-weight-loss" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">40 Ultimate Pasta Tips to Stay Skinny’</a>!</div>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-7-div-div-class-title-look-for-bran-br-barley-and-rye-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
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7</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
LOOK FOR BRAN,<br />
BARLEY, AND RYE</div>
</div>
</div>
</h1>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/268616006/bran-muffins.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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These are some true allies when it comes to skinny bread chomping. “Opt for these fiber-rich foods in your bread. They contain beta-glucan, a soluble fiber that increases the amount of time it takes for your stomach to empty and prevents quick spikes in blood sugar,” explains Hayim.</div>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-8-div-div-class-title-baking-bread-br-replace-white-flour-br-with-coconut-flour-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
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8</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
BAKING BREAD?<br />
REPLACE WHITE FLOUR<br />
WITH COCONUT FLOUR</div>
</div>
</div>
</h1>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/631190903/coconut-11-foods-end-bad-moods.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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Are you a from-scratch DIYer? “Swap white flour for coconut flour,” says Lewis. “It has fewer carbs and 11 times as much fiber.”</div>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-9-div-div-class-title-dip-your-bread-br-in-some-fat-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
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9</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
DIP YOUR BREAD<br />
IN SOME FAT</div>
</div>
</div>
</h1>
<div style="background-color: white; box-sizing: border-box; color: #333333; font-family: Flama-Basic; font-size: 20px; margin-bottom: 30px; max-width: 1200px;">
<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/416511007/light-olive-oil.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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“Pair your favorite bread with healthy fats like olive oil, <a href="http://www.eatthis.com/superfoods-coconut-oil-video" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">coconut oil</a>, ghee and butter,” says Dr.Taz. Not only will the dipping slow you down as you eat, but it will also add some nice flavor. “The Italian tradition of bread with olive oil is a healthy option since the combination prevents over-consumption of bread.”</div>
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10</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
MAKE YOUR OWN<br />
BREAD CHIPS</div>
</div>
</div>
</h1>
<div style="background-color: white; box-sizing: border-box; color: #333333; font-family: Flama-Basic; font-size: 20px; margin-bottom: 30px; max-width: 1200px;">
<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/194712061/oven.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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“Bake thin slices of bagels, triangles of pita, or tortillas in the oven at 400 for about five minutes,” says Chef Nate Appel of <a href="http://hellofresh.com/" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_blank">HelloFresh</a>. “Baked chips are much healthier than their fried counterpoints. Spice up your chips with cumin, oregano, chili powder, or whatever other spices you prefer to complement your meal.”</div>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/316668969/Zerp-Belly-Smoothies-small-cover.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
<h2 id="lose-weight-in-less-than-30-seconds-with-the-100-proven-recipes-in-a-href-http-amzn-to-1r1mwcr-target-_blank-zero-belly-smoothies-a-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 40px; font-weight: normal; line-height: 1.1; margin: 0px 0px 20px; max-width: 1200px; text-transform: uppercase;">
LOSE WEIGHT IN LESS THAN 30 SECONDS, WITH THE 100+ PROVEN RECIPES IN <a href="http://amzn.to/1R1mWcR" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_blank"><em style="box-sizing: border-box;">ZERO BELLY SMOOTHIES</em></a>!</h2>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-11-div-div-class-title-go-for-darker-br-flours-when-you-can-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
<div class="number-head-mod number-head-mod-standalone" style="box-sizing: border-box; padding: 40px 0px 20px;">
<div class="header-mod" style="box-sizing: border-box; padding-bottom: 15px;">
<div class="number" style="box-sizing: border-box; float: left; font-size: 176px; letter-spacing: -6px; line-height: 137px; margin-left: -6px; padding-right: 20px;">
11</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
GO FOR DARKER<br />
FLOURS WHEN YOU CAN</div>
</div>
</div>
</h1>
<div style="background-color: white; box-sizing: border-box; color: #333333; font-family: Flama-Basic; font-size: 20px; margin-bottom: 30px; max-width: 1200px;">
<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/598765440/superfood-swap-quinoa-vs-millet.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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“The darker the flour, the more antioxidants your bread may have. Quinoa, buckwheat, and amaranth are healthier, gluten-free flour options over rice or potato flour,” shares Dr. Taz. Did we mention <a href="http://www.eatthis.com/best-superfoods-ever" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">amaranth</a> is a superfood? (Don’t worry, a lot of people haven’t heard of it either.)</div>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-12-div-div-class-title-build-a-br-smarter-sandwich-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
<div class="number-head-mod number-head-mod-standalone" style="box-sizing: border-box; padding: 40px 0px 20px;">
<div class="header-mod" style="box-sizing: border-box; padding-bottom: 15px;">
<div class="number" style="box-sizing: border-box; float: left; font-size: 176px; letter-spacing: -6px; line-height: 137px; margin-left: -6px; padding-right: 20px;">
12</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
BUILD A<br />
SMARTER SANDWICH</div>
</div>
</div>
</h1>
<div style="background-color: white; box-sizing: border-box; color: #333333; font-family: Flama-Basic; font-size: 20px; margin-bottom: 30px; max-width: 1200px;">
<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/641720992/tempeh-apple-sandwich.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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There are many simple ways to still enjoy a sandwich with less or no bread: “Eat open-faced sandwiches to cut back by one slice; Go ‘animal-style’ and replace the whole hamburger bun with lettuce; scoop out the insides of a bagel; or opt for ‘thin-sliced,’” suggests Lewis. Instead of straight open-faced, “...you can also top with a piece of crunchy romaine or other lettuces to keep your hands clean while eating,” recommends Appel.</div>
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13</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
GET NUTTY<br />
AND SEEDY</div>
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</h1>
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“Breads that are made with nuts and seeds pack a ton of nutrition,” says Hayim. “Compared to regular bread, they are also more filling and satisfying, and they have a lower glycemic index, which prevents the quick spike and fall in blood sugar levels.” Not only will these kinds of breads help curb overeating, but nuts like walnuts and seeds like chia, pumpkin, and sunflower seeds add a nice textural element. PLUS: Find out <a href="http://www.eatthis.com/10-best-brand-name-breads-weight-loss" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">the best brand-name breads for weight loss</a>!</div>
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14</div>
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FRIENDS OF BREAD<br />
DON’T LET BREAD<br />
STAY SINGLE</div>
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</h1>
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Set up your slice of bread on a hot date. “Beyond healthy fats, pair breads with protein; a little meat or tofu balances the carbohydrates in bread and pasta,” suggests Dr. Taz. “Adding protein will keep you full and eating less.”</div>
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15</div>
<div class="title" style="box-sizing: border-box; float: left; font-size: 78px; letter-spacing: -2px; line-height: 68px;">
SWITCH UP<br />
YOUR CONDIMENTS</div>
</div>
</div>
</h1>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/228554867/kale-puree-condiment.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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Bread doesn’t get a bad rep just because it’s, well, bread. It’s often stuck with naughty condiments like mayo or sour cream. So, think creatively about how to lighten up your sandwich: “Replace mayonnaise in your sandwiches with mustard, hummus, baba ghanoush, yogurt, or a bean spread. Not only does it cut down on calories but they give great variety and flavor to sandwiches and wraps,” suggests Appel.</div>
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CREAMY. CHOCOLATELY. FRUITY. GREEN. WEIGHT-LOSS HAS NEVER BEEN MORE DELICIOUS THAN WITH <a href="http://amzn.to/1R1mWcR" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_blank"><em style="box-sizing: border-box;">ZERO BELLY SMOOTHIES</em></a>!</h2>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/316668969/Zerp-Belly-Smoothies-small-cover.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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16</div>
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ORCHESTRATE A<br />
SALAD SWAP</div>
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“Like a little crunch in your salad? Swap breadcrumbs for sliced almonds. They have fewer carbs and three times as much fiber,” shares Lewis. Want a loaded salad without the pound creepage? Check out these <a href="http://www.eatthis.com/best-salad-ingredients-for-weight-loss" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">best salad ingredients for weight loss</a>!</div>
<h1 id="-div-class-number-head-mod-number-head-mod-standalone-div-class-header-mod-div-class-number-17-div-div-class-title-treat-it-like-br-a-rock-star-div-div-div-" style="background-color: white; box-sizing: border-box; color: #e18308; font-family: FlamaCondensed-Medium; font-size: 100px; font-weight: normal; letter-spacing: -1px; line-height: 0.825em; margin: 0px; padding: 10px 72.7969px 10px 0px; text-transform: uppercase;">
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17</div>
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TREAT IT LIKE<br />
A ROCK STAR</div>
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Because we all know that it is. “If you’re going to eat bread, enjoy It, and savor it. When the waiter comes with that bread basket of bread you probably don't even need but just want to eat, say no,” says Hayim. “ Save it for your entrée, or appetizer, and enjoy bread the way the chef prepared it.”</div>
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18</div>
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GET PLAYFUL<br />
WITH TOAST POINTS</div>
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“Cut a square of bread into quarters diagonally to make mini toast point sandwiches, [but serve them] open-faced,” suggests Appel. “These make great appetizers as well. You can secure all of the toppings with a toothpick, and they are great for passed hors d'oeuvres at parties.” You can also simply spread on healthy toppings like olive tapenade, roasted eggplant, or tahini mixed with lemon juice and a splash of maple syrup. Pair it with one of these <a href="http://www.eatthis.com/mason-jar-salads-for-weight-loss-and-total-health" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">20 Awesome Mason Jar Salads</a>and your packed lunches just got a major upgrade!</div>
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19</div>
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SKIP GRILLED CHEESE<br />
WHEN DINING OUT</div>
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</h1>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/428414885/grilled-cheese-sandwich.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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You know you love dad’s signature sandwich the best, anyway. “Eating a grilled cheese at home is very different than eating it at the diner. At home, we take two pieces of bread, slip in some cheese, and throw it in the oven,” offers Hayim. “At restaurants and diners, the bread is given way more attention—or should we say, added fat and calories. First, both sides are buttered, then they go into a pan with more butter and possibly leftover oil from the last dish. While a grilled cheese at home can be made low-fat, and less than 250 calories, the ones at restaurants are upwards of 500 calories and loaded with saturated fat.” And probably sodium, too, which is always hiding. Check out this list of <a href="http://www.eatthis.com/salty-desserts" style="background-color: transparent; box-sizing: border-box; color: #428bca; text-decoration: none;" target="_self">20 Restaurant Desserts With More Salt Than A Bag of Pretzels</a> for proof!</div>
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20</div>
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SCOOP OUT<br />
YOUR BAGEL</div>
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</h1>
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<img alt="" class="img-responsive" src="https://s3.amazonaws.com/etntmedia/media/images/ext/259447153/bagels.jpg" style="border: 0px; box-sizing: border-box; display: block; height: auto; max-width: 100%; vertical-align: middle;" /></div>
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Just don’t be that person in line at the bagel store on Sunday morning who asks them to do it and tie up the whole line. “You can reduce the calories substantially by taking out the bread in the middle. Load it up with smoked salmon, tomato, onion, capers, and a light schmear of cream cheese for a healthier version of the New York staple,” says Appel.</div>
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20 SECRETS FOR EATING BREAD WITHOUT GETTING FAT

By Perri O. Blumberg The perfect Spotify playlist for your run. Sunshine. Adding avocado to everything. That dreamy #SwipeRight from Ti...

Watch out Gardenia Happy Bread Day!

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<span class="post-author vcard" style="float: left; font-size: 16px; margin: 2px 15px 0px 0px; padding: 0px;"><span class="fn" style="margin: 0px; padding: 0px;">By <span style="color: #444444; margin: 0px; padding: 0px;">Joannou Fegarido</span></span></span><br /><span class="post-comment-link" style="background: url("https://i1203.photobucket.com/albums/bb382/chandeep10/sensational-theme/sprite1_zps7676bf33.png") 0px -64px no-repeat scroll transparent; float: left; margin: 0px; padding: 2px 15px 0px 20px; visibility: hidden;"><a href="http://jocodester.blogspot.com/2012/10/watch-out-gardenia-happy-bread-day.html#comment-form" style="color: #32a4d6; margin: 0px; outline: none; padding: 0px; text-decoration: none; transition: all 0.25s linear 0s;"></a></span></div>
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<span style="margin: 0px; padding: 0px; text-align: justify;">Want to experience </span><b style="text-align: justify;">Ultimate Bread</b><span style="margin: 0px; padding: 0px; text-align: justify;">? </span><span style="font-family: "arial" , sans-serif; font-size: 9pt; line-height: 12.84px; margin: 0px; padding: 0px; text-align: justify;">The ultimate bread treat to all families and friends, this October 20, 2012, at the Eastwood Mall Open Park, Libis, Quezon City.</span><span style="margin: 0px; padding: 0px; text-align: justify;"> The celebration of </span><a href="http://ph.churpchurp.com/sprintwatch/share/HappyBreadDay" style="color: #32a4d6; margin: 0px; outline: none; padding: 0px; text-align: justify; text-decoration: none; transition: all 0.25s linear 0s;">World Bread Day</a><span style="margin: 0px; padding: 0px; text-align: justify;">, a global and significant event every October that espouses the philosophy of “sharing” and “breaking” of bread as a meaningful and symbolic humanitarian <span class="IL_AD" id="IL_AD2" style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; border-bottom: 1px solid rgb(103 , 176 , 69); color: rgb(103 , 176 , 69); cursor: pointer; display: inline; float: none; margin: 0px; padding: 0px 0px 1px; position: static; text-decoration: underline;">act</span>. Find out </span><a href="http://ph.churpchurp.com/sprintwatch/share/HappyBreadDay" style="color: #32a4d6; margin: 0px; outline: none; padding: 0px; text-align: justify; text-decoration: none; transition: all 0.25s linear 0s;">more</a><span style="margin: 0px; padding: 0px; text-align: justify;">… Or <a href="http://ph.churpchurp.com/sprintwatch/share/churpchurp" style="color: #32a4d6; margin: 0px; outline: none; padding: 0px; text-decoration: none; transition: all 0.25s linear 0s;" target="_blank">Sign Up</a> churpchurp to get rewarded and earn extra money.</span><br />
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<tr style="margin: 0px; padding: 0px;"><td class="tr-caption" style="border: 0px none; font-size: 11.2px; margin: 0px; padding: 10px;">Happy Bread Day 2012</td></tr>
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<tr style="margin: 0px; padding: 0px;"><td style="border: 0px none; margin: 0px; padding: 10px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCvonwbxkx7xu8wpI9GGS9kuz8zOGZVtoy6qy7I7BM8v27Y9_HMlXhU90hcdlxDAntIw-QIxiijyj5l1qy53cJ_sBZMcUT3E-Imk44iQYmk3MpeCjKrLNhwxiKkhp-GetPhtwCLzdUNJT8/s1600/October+2012+Happy+Bread+Day.png" imageanchor="1" style="color: #32a4d6; margin: 0px auto; outline: none; padding: 0px; text-decoration: none; transition: all 0.25s linear 0s;"><img alt="October Happy Bread Day" border="0" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCvonwbxkx7xu8wpI9GGS9kuz8zOGZVtoy6qy7I7BM8v27Y9_HMlXhU90hcdlxDAntIw-QIxiijyj5l1qy53cJ_sBZMcUT3E-Imk44iQYmk3MpeCjKrLNhwxiKkhp-GetPhtwCLzdUNJT8/s400/October+2012+Happy+Bread+Day.png" style="border: none; margin: 0px; max-width: 100%; padding: 0px; position: relative;" title="Happy Bread Day 2012" width="400" /></a></td></tr>
<tr style="margin: 0px; padding: 0px;"><td class="tr-caption" style="border: 0px none; font-size: 11.2px; margin: 0px; padding: 10px;">Experience the Ultimate Bread Day</td></tr>
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Watch out Gardenia Happy Bread Day!

By Joannou Fegarido Want to experience Ultimate Bread ? The ultimate bread treat to all families and friends, this October 20, 2012...

Have an Active and Healthy Summer with Gardenia Slim N Fit Wheaten Bread

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<header class="entry-header" style="background-color: white; box-sizing: border-box; color: #666666; font-family: Raleway, sans-serif; font-size: 16px;"><div class="entry-meta" style="box-sizing: border-box; color: #999999; font-size: 1.2rem; margin-bottom: 2.4rem; padding: 0px; text-transform: uppercase;">
<img alt="Resulta ng larawan para sa Slim N Fit Wheaten Bread" height="336" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxKk9f1UUDfmeFedzJqAWCARzhBiHGmUNygKvECoqwu7yXtqGjUs-BlM0WQ-xJlNZQ_u49Cm3k9SgD1NQLJKtqxNgvgWf0kPB7Gsd7XrGtu0p03N4WWlp2UGLI0C51nVBRmsF8I2blyGdv/w1200-h630-p-nu/PR+Photo+-+GARDENIA+Do+it+right+guide+to+dieting.jpg" style="font-size: 1.2rem;" width="640" /></div>
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<div class="entry-content" itemprop="text" style="background-color: white; box-sizing: border-box; color: #666666; font-family: Raleway, sans-serif; font-size: 16px;">
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<ins class="adsbygoogle" data-ad-client="ca-pub-2854415717581560" data-ad-slot="3664613178" data-adsbygoogle-status="done" style="box-sizing: border-box; display: inline-block; height: 250px; width: 300px;"><br /></ins></div>
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Summer is the most awaited season in the country. It must be the lively colors, the festive mood and the skimpy clothes that makes everyone excited for summer.</div>
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You don’t need to have the perfect beach body to enjoy summer. You can enjoy it as you are. Just keep yourself active by engaging in several summer <span class="IL_AD" id="IL_AD6" style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; border-bottom: 1px solid rgb(0 , 51 , 153); box-sizing: border-box; color: rgb(0 , 51 , 153); cursor: pointer; display: inline; float: none; padding: 0px 0px 1px; position: static; text-decoration: underline;">activities</span>. Join running events, bike around the countryside, have some Zumba or aerobics classes by the beach or in the park.</div>
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Engage the whole family to be active and healthy this summer. You can take everyone to the beach or just a morning stroll around the neighborhood. Simple activities still counts as being active and healthy.</div>
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And after each <span class="IL_AD" id="IL_AD7" style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; border-bottom: 1px solid rgb(0 , 51 , 153); box-sizing: border-box; color: rgb(0 , 51 , 153); cursor: pointer; display: inline; float: none; padding: 0px 0px 1px; position: static; text-decoration: underline;">activity</span> don’t forget to recover with some rest, hydrate with proper fluids and recharge with nutritious food.<br />
<span style="box-sizing: border-box; font-weight: 700;">Gardenia Slim n’ Fit Wheaten Bread</span> is a great partner for having anactive and healthy summer. Gardenia Slim n Fit has L-Carnitine that helps burn fat and Fiber that aids in weight management.</div>
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My family is enjoying the benefits of Gardenia this summer. We get to do our favorite activities like running and biking. And having Gardenia Slim n’ Fit adds variety to your meal. There are lots of possibilities with Gardenia bread. You can make simple toasted bread or a three-decker belly busting sandwich.</div>
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<span class="IL_AD" id="IL_AD1" style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; border-bottom: 1px solid rgb(0 , 51 , 153); box-sizing: border-box; color: rgb(0 , 51 , 153); cursor: pointer; display: inline; float: none; padding: 0px 0px 1px; position: static; text-decoration: underline;">Watch the video</span> below on how Gardenia is making our summer moreactive and healthy.</div>
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="292" src="https://player.vimeo.com/video/95359403?title=0&byline=0&portrait=0" style="box-sizing: border-box; max-width: 100%;" width="520"></iframe></div>
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Get more nutrition tips and recipes from Gardenia. Just follow their Facebook pages at <a href="https://www.facebook.com/gardeniaph" rel="nofollow" style="box-sizing: border-box; color: #7dc246; text-decoration: none; transition: all 0.1s ease-in-out;" target="_blank">GardeniaPH</a> or <a href="https://www.facebook.com/gardeniawellness" rel="nofollow" style="box-sizing: border-box; color: #7dc246; text-decoration: none; transition: all 0.1s ease-in-out;" target="_blank">Gardenia Wellness</a>. Or visit their website for <a href="http://www.gardenia.com.ph/" rel="nofollow" style="box-sizing: border-box; color: #7dc246; text-decoration: none; transition: all 0.1s ease-in-out;" target="_blank">Gardenia</a> and <a href="http://www.gardenia.com.ph/index.php/wellness.html" rel="nofollow" style="box-sizing: border-box; color: #7dc246; text-decoration: none; transition: all 0.1s ease-in-out;" target="_blank">Gardenia Wellness</a>.</div>
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Be sure to visit their web pages today and join their ongoing promo “<span style="box-sizing: border-box; font-weight: 700;">Be Fit ‘n Fly with Gardenia Health Breads and Tigerair.</span>” Get a chance to win <span style="box-sizing: border-box; font-weight: 700;"><span class="IL_AD" id="IL_AD3" style="background-attachment: scroll; background-color: transparent; background-image: none; background-repeat: repeat; border-bottom: 1px solid rgb(0 , 51 , 153); box-sizing: border-box; color: rgb(0 , 51 , 153); cursor: pointer; display: inline; float: none; padding: 0px 0px 1px; position: static; text-decoration: underline;">FREE</span> airfare for two (2) to any Tigerair domestic destination, plus Gardenia bread package</span>. View the full mechanics on <a href="http://www.gardenia.com.ph/" rel="nofollow" style="box-sizing: border-box; color: #7dc246; text-decoration: none; transition: all 0.1s ease-in-out;" target="_blank">www.gardenia.com.ph</a>. Promo period is from May 12 – May 31, 2014 only.</div>
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Have an Active and Healthy Summer with Gardenia Slim N Fit Wheaten Bread

Summer is the most awaited season in the country. It must be the lively colors, the festive mood and the skimpy clothes that makes ...

Bread of Love – Brainy Food for your kids

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<h5 style="background-color: white; box-sizing: border-box; color: #3b1f13; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 14px; font-weight: 500; line-height: 1.1; margin-bottom: 10px; margin-top: 10px;">
<strong style="box-sizing: border-box;"><img alt="Gardenia's Bread-of-Love" height="640" src="https://friendsofgardenia.sg/media/Bread-of-Love.jpg" width="509" /></strong></h5>
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<strong style="box-sizing: border-box;">Ingredients:</strong></h5>
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4  <strong style="box-sizing: border-box;">Gardenia Lite Meal Buns</strong><br style="box-sizing: border-box;" />1  tsp of olive oil<br style="box-sizing: border-box;" />1  tbsp spring onions, finely chopped<br style="box-sizing: border-box;" />½  tbsp shallots, finely chopped<br style="box-sizing: border-box;" />25 gm of corn kernel<br style="box-sizing: border-box;" />125 gm canned tuna in water, flaked<br style="box-sizing: border-box;" />100 gm of avocado, cut into small cubes<br style="box-sizing: border-box;" />40gm of cucumber, cut into small cubes<br style="box-sizing: border-box;" />½  medium sized tomato, cut into small cubes<br style="box-sizing: border-box;" />¼  tsp of salt<br style="box-sizing: border-box;" />Black pepper, ground, to taste (optional)</div>
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<a href="https://friendsofgardenia.sg/media/Lite-Meal-Rolls-Indv-shot-184x300.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Gardenia-Lite-Meal-Rolls" border="0" class=" wp-image-199" height="243" src="https://friendsofgardenia.sg/media/Lite-Meal-Rolls-Indv-shot-184x300.png" style="border: 0px; box-sizing: border-box; vertical-align: middle;" width="149" /></a><strong style="box-sizing: border-box;">Method:</strong></h5>
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<li style="box-sizing: border-box;">Slice the top off the <strong style="box-sizing: border-box;">Gardenia Lite Meal buns</strong> and scoop out some bread in the centre to form a little casing.</li>
<li style="box-sizing: border-box;">Toast both buns and the tops until golden brown .Set aside.</li>
<li style="box-sizing: border-box;">Heat olive oil in a non stick pan and sauté spring onions and shallots till fragrant.</li>
<li style="box-sizing: border-box;">Add corn kernels, tuna and stir fry for 3 minutes, ensure the ingredients are well mixed. Remove from fire.</li>
<li style="box-sizing: border-box;">In a mixing bowl, mash avocado to form a paste, add above tuna mixture, cucumbers and tomatoes and mix well.</li>
<li style="box-sizing: border-box;">Add salt and ground black pepper to taste if desired.</li>
<li style="box-sizing: border-box;">Fill each bun casing with the prepared filling.</li>
<li style="box-sizing: border-box;">Serve immediately.</li>
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Bread of Love – Brainy Food for your kids

Ingredients: 4 Gardenia Lite Meal Buns 1 tsp of olive oil 1 tbsp spring onions, finely chopped ½ tbsp shallots, finely chopped 2...

MKD

Made with Love, Filled with Goodness!