Kumquats are healthy because they are exceptionally rich on flavonoids, vitamin C and carotenes, all of which are primarily in the edible skin.

Kumquats are also a good source of fibers, which aid your digestion.

Tip. Eat the whole of the fruit since it is from the skin that you’ll get the most of the fruit’s antioxidants and a great deal of the fibers that make your stomach happy.

Energy per 100 grams: 65 kcal
Protein: 1.1 grams
Fat: 1.5 grams
Carbohydrate: 14 grams

Recipe:

Tropical Kumquat Cake

Ingredients:

3 eggs
2 cups sugar
1 cup oil
1 tsp. cinnamon
1-1/2 cups chopped Kumquats
1 cup chopped nuts
1 20 oz can crushed pineapple (well drained)
3 cups flour
2 tsp baking soda
1 tsp salt

Directions:

In a bowl, beat eggs, sugar and oil. Fold in dry ingredients and mix well.

Add chopped Kumquats, nuts and pineapple. Pour into greased and floured tube pan. Bake 1 hr and 15 minutes in a 350 degree oven. Cool, remove from pan.

Exercise

This exercise tones your calf, thigh, buttock and stomach muscles.

Sit on an upright chair in front of your desk or a table, move your bottom to the front of the chair. Place your hands on the table, palms down, for balance only. Feet flat on the floor, raise your heels and push down hard on your toes.

[Credit: Photo shot by Craig Jewell]

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Tomato Juice is healthy because it is full of easily dissolved lycopen (antioxidant), which prevents cancer.

Compared to the whole tomato the lycopen is particularly easily dissolved because a part of the plant cells bursts when the juice is extracted. Then again you lose some of the good plant fibers, if you drink the juice only.

For the lycopen to have optimum effect you have to you drink it with a bit of fat. So drink the tomato juice as part of a meal.

Energy per 100 grams: 21 kcal
Protein: 0.9 grams
Fat: 0.1 gram
Carbohydrate: 4,3 grams

Recipe:

Tomato sauce (not Ketchup)

Ingredients:

Direction:

Place the tomatoes, veggies and herbs into a pan.

Cover and cook over a low heat to allow all the veggies to release their juices. Then simmer slowly together until pulpy (about 30-45 minutes).

Allow to cool then whizz in a food processor or blender.

Put sauce into a pan and boil rapidly over a medium heat until sauce is thickened a little, or to your liking.

Take care not to let sauce burn.

Adjust seasoning.

Freezes well.

Exercise

Tones your arm, chest, shoulder and back muscles.

Sit in front of your desk or dining table. Place both hands on the underside of the desk, palms up. Elbows one inch away from sides. Pull up with both hands at once for 20 seconds. Rest and repeat.

[Credit: Photo shot by Jordi Farres]

Avocados are healthy because they give you fat of the special heart-friendly kind. These creamy fruits also have good amounts of vitamin-C, which is good for your immune system, as well as folate, which is good for your blood production.
Tip. The avocado gets dark when it is taken out of the skin and gets attacked by oxygen. It is bad for the content of antioxidants - avoid this by dripping it with lemon juice.

Energy per 100 grams: 159 kcal
Protein: 1.9 grams
Fat: 13.1 grams
Carbohydrate: 11.7 grams

Recipe:

Arugula (Rocket) and Melon Salad

Ingredients:

1 bunch arugula (rocket)

1 ripe cantaloupe
1 avocado
2/3 tablespoons of extra virgin olive oil
1/2 tablespoons pinot grigio vinegar
Pinch rose petal sugar
Salt
Pepper

Directions:

Use a scoop to make melon balls out of the cantaloupe. Add a pinch of rose petal sugar, cover and set aside for about 15 minutes.

Plate arugula (rocket), slice avocado and combine oil and vinegar.

Add melon to the arugula (rocket) in a decorative manner. Place the avocado in the salad bed and drizzle the dressing over the top. Salt and pepper to taste.

If you want to know how to cut and slice an avocado, then go to YouTube and watch how a professional chef does it.

Exercise of the day

This exercise tones the muscles in your chest, shoulders, backs of upper arms and stomach.

Sitting in front of your desk or a dining table with both feet flat on the floor: place both hands on the desk or table top, palms down, elbows tucked into your sides, push down hard without rising from your chair, for 20 seconds. Rest and repeat.

[Credit: Photo shot by Rob Owen-Wahl]

Salmon is healthy because it is a fat fish which contains several heart friendly n-3-fat acids which also inhibit the development of certain forms of urinary disorders.

Salmon is rich in vitamin D, that protects you against osteoporosis and various forms of infections.

Tip: Several fish contain fish worms and parasites that might live in your intestinal system if you don’t render those harmless. Normal cooking will kill these works and parasites. However, if you intend to eat salmon raw, say as part of a sushi dish it is recommended that you freeze the fish before preparing the meal.

Engergy per 100 grams: 163 kcal
Protein: 18.4 grams
Fat: 10 grams
Carbohydrate: 0 grams

Recipe:

Grilled Salmon, Mushroom, Tomato, Bulghur & Chilli Fresh Salad with a Lemon/Olive Oil Dressing

Ingredients:

Directions:

1. Cook mushrooms, onion and chillies in olive oil

2. Mix with salmon, bulghur, tomatoes, avocado and salad leaves

3. Heat extra virgin olive oil with lemon zest very gently until fragrant. Pour over ingredients when cooled.

4. Top with Parmesan and salt/pepper to taste

Exercise:

Similar to yesterday’s exercise; raise your hands in front of your chest, forearms should be parallel with the ground. With your right hand facing inwards and your left hand facing outwards, cup the fingers of each hand with with the opposite hand and grip tightly.

Pull outwards hard for a count of 20 seconds.

Repeat as often as you wish.

This exercise will strengthen your chest, shoulder and upper back muscles.

[Credit: Photo shot by linnéa paulson]

Clams are healthy because they have a hight content of iodine and selenium. Iodine prevents metabolic disorders while selenium can be a preventative agent against certain forms of cancers.

Clams also give you large amounts of iron which looks after the blood and facilitates the transportation of oxygen through your body.

Tip: Be aware that clams has a hight content of water and sometimes a high level of bactiera. You should store them at maximum 39.2 F and for a maximum of only 1-2 days.

Energy per 100 grams: 91 kcal
Protein: 14.4 grams
Fat: 2.2 grams
Carbohydrate: 3.3 grams

Recipe:

Steamed Clams

3 to 4 pounds live, small, hard-shelled clams - also called cherrystones or littlenecks (in the New England states) and steamer clams (in the Pacific Northwest)
NOTE: If open, tap on shell. If it does not close, bin the clam.

3 tablespoons butter
1 small white onion, coarsely chopped
6 parsley stems
3 cloves garlic, lightly chopped
1 bottle dry white wine
½ teaspoon red pepper flakes
Melted unsalted butter*
Thick slices of French Bread

* The use of unsalted butter is imperative for this recipe, otherwise it is way too salty!

NOTE: FDA’s recommendations are to soak steamer clams for several hours in seawater (or 1/3 cup coarse kosher salt and 1 gallon water) to which you have added 1 cup cornmeal. Use kosher or sea salt as the iodine in regular salt will kill the clams before they hit the boiling water.

One hour before serving, scrub clams with vegetable brush in cold water; rinse with water until free of sand (adding a little coarse kosher salt to the water will help to remove the sand from the clams).

In a steamer pot or a large kettle, melt butter; saute onion and garlic until soft. Add white wine and pepper flakes and bring to a slow boil. Add clams and cover pot with a tight-fitting lid and steam over low heat just until clams open, about 5 to 10 minutes. Do not over cook, as clams will become tough and rubbery (discard any clams that do not open).

Use tongs or a slotted spoon to transfer the clams to large individual soup bowls with individual cups of melted butter. Pour broth through a cheesecloth-lined strainer to remove any sand. The broth can either be used as a dunking liquid for the French bread or placed in mugs to drink.

Exercise of the Day:

Raise your hands in front of your chest, palms facing each other, heels of hands pressed together, fingers pointing inwards towards your chest. Your forearms should be parallel with the ground.

Now push your hands together hard for a count of 20 seconds.

Repeat as often as you wish.

[Credit: The photo is clam diggers at sunset by Jim Ward]