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Welcome to Dy Muñeca the Caribbean Fashion Spot

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Crop-Top Look

Lace & Sheer Look

Peplum & Pleated trend  

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Have a look

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 Tips to wake up pretty:  

1. Use mild non-soap cleanser

2. Apply night cream

3. Braid your hair

4. Sleep on your back

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Have a look

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 Get the 'smokey eye' look

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Have a look

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How to get the ' trendy Bun hairstyle' ?

Simple, check here!!More     

How to get longer & thicker hair? More 

How to get frizzy-free hair?  More 

 

Have a look

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 Tips to wake up pretty:  

1. Use mild non-soap cleanser

2. Apply night cream

3. Braid your hair

4. Sleep on your back

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Have a look

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Tips how to say 'NO'

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Have a look

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Anguilla: Anguilla Fashion Expo 2014

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Haiti: Haiti Fashion Week 2013

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Guyana: Guyana Fashion Week 2013

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Suriname: CARIFESTA XI More      

                                                                                                          

                                  

Have a look

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Non-meat protein sources for vegetarians

 

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If you’re a vegetarian and would like to know which food options you have which will help you get lean and toned, don’t go anywhere and just read what we’ve found out. It is a fact that eating a diet rich in protein helps you not only to maintain a strong immune system and improves energy levels, it also contributes to building muscle mass after a workout, make you feel fuller longer, and boosts your metabolism.       

Food rich in protein is very important for everyone, and especially to those that aim to get leaner and more toned. So vegetarians if you’re looking for ways to get the lean and toned look, this article is dedicated to you!  It’s recommended to get .36 grams of protein per pound of body weight. Meaning, if the body weight is 160 pounds, the total protein per day should be about 58 grams. However, a 160-pound woman that goes to the gym regularly, for let say 40 to 60 minutes of moderate intensity exercise about four to five times per week, needs more like .54 grams of protein per pound and therewith daily she needs about 87 grams of protein.  

In order to get the recommended protein, it’s important not to rely only on meat but also get it from other sources. This is healthier as less meat will reduce the risk of high cholesterol, high blood pressure and other heart disease, and lower even the risk of becoming a diabetic when eating it excessively together with other food sources. Less meat means also less costs as meat tend to be pricey. We know that in the Caribbean region, meat plays an important role in the cuisine and that almost all dishes contain meat if not fish. But those who don’t like or just don’t eat meat for what kind of reason and want to get the recommended amount of protein daily, see below nine non-meat protein sources that help get you lean and toned. 

9 best non-meat protein sources

1. Tempeh
As a vegetarian you probably already know that tempeh is a great source of protein. It is also packed with nutritional value and like tofu, tempeh is made from soybeans, only tempeh is generally less processed and contains more protein and fiber than tofu. Half a cup of tempeh contains 15 grams of protein, while half a cup of tofu 10 grams.
But compared to tofu, tempeh is generally less processed and contains more protein and fiber. Further comparing both it is found that tempeh is firmer, chewier, and sweeter than tofu.  

  

2. Nuts
Nuts (like almonds, walnuts, peanut, cashew) are also rich in protein and can be consumed as a snack or by adding to other food like salads, yogurt, cereal, pancakes, bread or desserts. 

Almonds are high in calcium, potassium, magnesium and phosphorus, and have 6 grams of protein per ounce (you’ll need about 23 almonds).   Walnuts are high in omega-3 essential fatty acids, along with potassium, magnesium and vitamin A, and contain 4 grams of protein per ounce.

It is recommended to use nut butter, like smearing it on an apple, bread or wheat toast, preferably those made 100 percent of nuts (no additives) and not just peanut butter but also almond and cashew butters. These nut butters contain 6 to 7 grams of protein per two tablespoon and are also rich in vitamins and fiber. It can also serve as a post-workout snack to reach the total recommended amount of protein daily when working out.      


3. Seeds
Adding seeds to your food  helps to get the needed protein, like adding to baked goods, cereals, smoothies, salads, vegetables, yogurt, desserts etc.       

Hemp, chia or flax seeds are recommended to add  to your meal. And when adding flax seeds to your food, grind them up first to make your food easier to digest (besides making smoothies). Hemp seeds have the most protein of all three. Two tablespoons of hemp seeds have about 7 grams of protein and are also rich in omega-3s and omega-6. Whereas Chia and flax seeds, have less protein (5 and 4 grams per two tablespoons, respectively), they are rich in fiber, and contain more omega-3s than hemp seeds. Though, hemp seeds help make you feel fuller longer as they contain more protein.


4. Quinoa
Quinoa is generally considered to be a grain, but technically it’s a seed and can be a cooking alternative for other grains, like rice. One cup of cooked quinoa contains about 8 grams of protein, whilst cooked rice has 5 grams of protein per cup.  As a plant-based source of protein it is rare that quinoa also contains all of the nine essential amino acids humans need, and it’s a good source of fiber and zinc, which it’s also gluten free.    


5. Eggs
Eggs are also protein sources; an egg of medium size has 6 grams of protein and contains also vitamin B12, which unfortunately lacks often in vegetarian diets. Hard-boiled eggs are recommended as an easy protein-packed snack you can have and for a fiber boost you can scramble a couple of eggs together with a few vegetables. To lower calorie and lower cholesterol, just use egg whites only.    




6. Greek Yogurt
Greek yogurt can be used in basically anything, from savory to sweet, and meals to snacks. In the Caribbean we like to bake (cakes, cookies, banana bread etc.) and it is said if you replace some of the butter and oil with Greek yogurt (especially nonfat Greek yogurt) it lowers calories and fat in half while adding moisture and protein. It tastes equally delicious and is much healthier.  

So Greek yogurt is not only a great source of protein, - 6 ounce of Greek yogurt contains 15 to 20 grams of protein and it’s the same amount of protein as in 3 ounces of lean meat, has twice the protein of a glass of milk and even regular yogurt (and half the sugar and carbs of regular yogurt)- it is also very healthy in terms of containing lower sugar, fat, carbs and calories.  check out some of these recipes for Greek yogurt dips and spreads. (kijk de websites voor een afbeelding en bron)



7. Lentils + Beans
Beans have a great amount of protein. Chickpeas/garbanzo beans have 15 grams of protein in a cooked cup and other types of beans contain between 12 to 14 grams of protein in a cooked cup.  Lentils have more protein which is about 18 grams in a cooked cup. You can eat beans alone on rise, potatoes or to top off a sweet potato or salad, or add them to a dip.  

Extra tip: If you’re using canned beans, please rinse them under running water to remove any added sodium from the canning process.    


8. Vegetables
Vegetables have protein and some have more than others. Spinach alone has 7 grams of protein per cup cooked, french beans has 13 grams of protein per cup cooked, and peas  has 9 grams of protein per cup boiled.    


9. Protein Powder
You can also use protein powder to supplement such as in smoothies, and yogurt. Good choices are whey protein powder, hemp protein powders and pea protein powders (latter 2 are vegan protein powders). Basically all protein powders can be used as long as they do not contain added sweeteners and chemicals, so always read the label first.      

A tip for a protein powder enriched smoothie, is combining a high-quality protein powder with almond milk, a nut butter and fruit. An example of such a smoothie recipe is the peanut butter and jelly ice cream:    

Blend together:
1 cup almond milk
1 scoop vanilla or chocolate protein powder
1 handful of kale or spinach
1 tablespoon peanut butter
1/3 cup fresh or frozen berries
A handful of ice      


Sources:
University of Arizona Cooperative Extension: http://cals.arizona.edu/pubs/health/az1388.pdf , and University of Wisconsin Integrative Medicine, Dept of Family Medicine: 
http://www.fammed.wisc.edu/sites/default/files//webfm-uploads/documents/outreach/im/handout_protein_alternatives.pdf

Things to eat before you work out 

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Ever wondered what to eat when you go to the gym... Here are some tips that might help.

- Food that prevent  an upset stomach

- Fat-burning food

- Build-muscle food

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Zero calorie foods:

 

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If you wish to lose some weight without following a strict diet and/or cut out some of your favorite foods, just eat these foods as they enable your body to burn more calories when digesting these foods than the calories they carry themselves. But it only works when eaten in the right balance and not excessively.

 

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Guyana:

Guyana-pepperpot

iStock

 

PEPPER-POT

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Suriname:

fried-plantains

iStock

 

GREEN BANANA CHIPS

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Prepare your own cocktail:

Caribbean-tropical-drinks  In here we will give you, weekly, some cocktails recipes. This week is how to make Applebee Martini.  More

iStock
How to Recover Fast From Your Hangover 
and minimise the damage 

Istock-Caribbean-tequila-sunrise_with_orange_slide_in_the_background.jpg

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Food that makes you have beautiful and smooth skin

 

nettles

 

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Tips to keep your skin beautiful:  

1. Nettles

2. Garlic

3. Alfalfa Sprouts

4. Tomatoes

5. Water

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