should i drop below weight before bulking? (pdw2309)

hi im 6'4 and 210lb,i have lost 70lb over the last 3 yrs through diet and gym work,i would still like to lose a little weight but would also like to start putting on some muscle soon so my question is is it better to drop a little bellow ideal weight and ..

Tuna and avocado rice paper rolls

Serves:
4
Time to make:
20 mins

Low Sodium
Diabetes

Ingredients
Nutrition info.

Full ingredient list:

2 x 180g cans tuna in spring water, drained
1 ripe avocado, diced
8 green onions, chopped
250g cherry tomatoes, quartered
400g can corn kernels, drained
300g store-bought salsa
3 cups watercress
12 sheets rice paper

Instructions
Instructions and steps:

Step 1 In a large bowl, combine tuna, avocado, green onion, tomatoes, corn and half of the salsa.

Step 2 Fill a bowl with warm water. Place one sheet of rice paper into bowl at a time, soaking for 30 seconds. Carefully place sheets on a damp tea towel

Step 3 Place watercress in the centre of each piece of rice paper. Top with some of the tuna mixture. Fold in sides of rice paper to cover filling and form a parcel. Pour remaining salsa into a bowl and use as a dipping sauce.
HFG Tip

See our article 50 meals in 20 minutes for more quick and tasty meal ideas.

There May Be Tiny Pieces of Plastic In Your Sea Salt

A new study finds that your favorite spice may be contaminated with tiny plastic particles—yum!

Whether sprinkled on steamed vegetables or atop a chocolate chip cookie, a pinch of sea salt is a welcome addition to pretty much any food as far as we're concerned. But we may be adding more than just the spice when using that shaker—many brands of salt are contaminated with tiny plastic particles, says a new Chinese study. (P.S. This Dirty Item In Your Kitchen may give you food poisoning)

In the study, published in the online journal Environmental Science and Technology, a team of researchers collected 15 brands of common salts (sourced from ocean, lakes, wells, and mines) sold at supermarkets throughout China. The scientists were looking for microplastics, the tiny plastic particles left over in various human products plastic bottles and bags, that are usually no larger than 5 millimeters in size.

They found unusually high amounts of these microplastics in common table salt, but the largest contamination was actually in sea salt—at around 1,200 plastic particles per pound.

While you may think this sounds like a problem only for folks living in China, the country is actually the world’s largest salt producer, so even those living thousands of miles away (i.e. America) would still likely affected by this problem, reports Medical Daily. “Plastics have become such a ubiquitous contaminant, I doubt it matters whether you look for plastic in sea salt on Chinese or American supermarket shelves,” said Sherri Mason, Ph.D., who studies plastic pollution.

The researchers calculated that an individual who consumes the recommended intake of salt from the World Health Organization (5 grams) would ingest about 1,000 plastic particles each year. But since most Americans consume double the daily recommended sodium count, that's a conservative estimate.

What then does this really mean for our health? Experts don't yet know what kind of damage consuming such large amounts of microplastics (that are also found in seafood) can have on our systems, and much more research is needed. But it's pretty safe to say, ingesting tiny particles of plastic isn't good for us.

So if you're looking for a reason to kick your salt habit, this may as well be it.

Apple Bundles, Caramel Sauce

Apple Bundles, Caramel Sauce

Comments: The rich smooth caramel sauce, 'dulce de leche', adds smoothness to the apple filling.
Servings: 8 bundles
Ingredients Preparation

2 tablespoons [30 g] butter
2 tablespoons [30 mL] brown sugar
4 small 'Cortland' apples, peeled, cored then halved thickwise
1/4 cup [60 mL] natural apple juice
1/2 cup [125 mL] cooled roasted slivered almonds
1/4 cup [60 mL] semi-sweet chocolate chips or pieces
1 tablespoon [15 mL] grated orange rind
1/4 teaspoon [1 mL] sea salt [optional]
1 [1-pound / 454-g] pack phyllo pastry sheets, thawed overnight in the refrigerator
3 tablespoons [45 g] melted butter
3/4 cup [190 mL] 'dulce de leche' caramel



Preheat oven to 350F° [180°C].
Into a non-stick frypan over medium-high heat, heat together butter and brown sugar until completely dissolved, for approximately 3 to 5 minutes.
Add apple halves; caramelize for 2 minutes on each side.
Pour in apple juice; leave to reduce to 1 tablespoon [15 mL].
Reserve refrigerated.
Into a bowl, mix together cooled roasted slivered almonds, semi-sweet chocolate chips or pieces, grated orange rind and, if desired, sea salt.
Set aside.
Lay one sheet phyllo pastry dough onto a clean surface; brush all over with melted butter.
Top with a secong sheet phyllo pastry dough; brush once more with melted butter.
Repeat twice to get 4 layers.
Cut dough into 4 squares.
Arrange one caramelized apple half in the middle of each square.
Top each apple half with 1 tablespoon [15 mL] of the 'dulce de leche' caramel and 2 tablespoons [30 mL] of almond mixture.
Lightly brush all around the outside of each dough square with melted butter then pinch together all dough corners shaping bundles.
Lightly brush the outside of the bundle with melted butter.
Repeat with remaining bundles.
Arrange onto a baking sheet already lined with parchment paper; transfer onto lower rack of preheated oven for 15 to 20 minutes.
Sprinkle bundles with remaining 'dulce de leche' caramel.

Pan-Fried Scalllops and Red Pesto Baked Tomatoes

Pan-Fried Scalllops and Red Pesto Baked Tomatoes

Comments: Excellent served along with a mesclun salad.
Servings: 4
Ingredients Preparation

20 sweet cherry-tomatoes, halved
3 tablespoons [45 mL] red pesto
3 tablespoons [45 mL] Italian breadcrumbs
1/4 teaspoon [1 mL] salt
1/4 teaspoon [1 mL] pepper
4 giant scallops [8-10], patted dry using paper toweling
1 tablespoon [15 g] butter
4 lettuce leaves



Preheat oven to 350°F [180°C].
Arrange tomato halves, cut side up, onto a baking sheet.
Evenly spread red pesto over cut side of tomatoes; evenly sprinkle with Italian breadcrumbs.
Bake into preheat oven for 12 minutes; reserve.
Meanwhile, salt and pepper scallops.
Melt butter into a frypan over high heat.
Fry scallops for 2 minutes on each side, until golden.
Evenly transfer scallops onto 4 individual plates already decorated with lettuce leaves; add reserved golden tomato halves.
Serve immediately.

Easy Creamy Chicken Broccoli Pancakes

Easy Creamy Chicken Broccoli Pancakes

Comments: Elegant, special enough to serve as a hors d'oeuvre when entertaining.
Servings: 4 to 6
Ingredients Preparation

2 tablespoons [30 g] butter
1 medium onion, chopped
2 cups [500 mL] cleaned fresh mushroom slices
1 [400-g / 14-ounce] package original chicken fix'ns
2 cups [500 mL] boiled chopped broccoli
1 [10-ounce / 284-mL] can cream of chicken soup concentrate
12 thin French-style pancakes



Melt butter into a large skillet.
Stirring, soften chopped onion and mushroom slices for 3 to 4 minutes.
Well mix in chicken strips and chopped broccoli.
Stir in cream of chicken soup concentrate; heat until really hot.
Spoon 1/4 cup [60 mL] chicken mixture over one end of each pancake.
Roll-up pancakes; serve immediately.

Anybody got RGH 360 console? (TESTnTREN)

As above really. Want some help setting my plugins up. If close enough to north wales/chester area can come to you and go over it and few other things. Thanks..