One of the best parts about the holiday season, I believe, is the food! Instead of paying big bucks for restaurant-prepared holiday pancakes...make your own. It's simpler than you may think...
This recipe uses either freshly cooked pumpkin or canned pure pumpkin (not pumpkin pie mixture)...
If making from scratch:
1 cup unbleached wheat flour or oat flour
3/4-1 cup water
1/4 cup pumpkin
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
1 egg
1 teaspoon brown sugar (if desired)
If making from boxed pancake mix (which is super easy..btw):
1 cup pancake mix
3/4 cup water
1/4 cup pumpkin
Mix all ingredients throughly. Prepare skillet by lightly greasing with your favorite oil. Heat skillet over medium heat until a couple drops of water start bouncing around.
Spoon mixture into skillet. This recipe makes me four six-inch pancakes. Adjust size to your liking.
Cook until top start to bubble. Gently flip over and cook until done. It will only be a couple of minutes.
Monday, December 20, 2010
Thursday, December 02, 2010
Funding Sources
This applies to every health site you read or any "study findings" pertaining to any topic. Research the funding sources. Find out who the funding sources are. Be assured that "study results" will be skewed by funding sources.
The USDA (United States Department of Agriculture) has a My Pyramid which is supposed to contain health eating suggestions. What the FDA doesn't tell you is that certain funding sources would not let the independent scientists incorporate researched facts into the Pyramid guidelines.
For instance, scientists wanted to state that red meat needed much stricter consumption guidelines. The American Cattle Industry is a USDA funding source, so results needed to be skewed to favor more red meat consumption.
Scientists wanted to incorporate stricter guidelines for minimizing soda pop consumption. That could not happen due to the soda pop industry being a USDA funding source.
These are just two examples of the importance of knowing who funds certain studies.
I know because I performed extensive research into this area while doing a number of college-level research papers.
The USDA (United States Department of Agriculture) has a My Pyramid which is supposed to contain health eating suggestions. What the FDA doesn't tell you is that certain funding sources would not let the independent scientists incorporate researched facts into the Pyramid guidelines.
For instance, scientists wanted to state that red meat needed much stricter consumption guidelines. The American Cattle Industry is a USDA funding source, so results needed to be skewed to favor more red meat consumption.
Scientists wanted to incorporate stricter guidelines for minimizing soda pop consumption. That could not happen due to the soda pop industry being a USDA funding source.
These are just two examples of the importance of knowing who funds certain studies.
I know because I performed extensive research into this area while doing a number of college-level research papers.
Weight Loss Tips
I found this interesting link while doing online research into weight loss and healthy foods...Hope you enjoy!
Link isn't working...don't know why. So...click and paste.
http://www.everydayhealth.com/weight/foods-that-make-you-full.aspx?xid=nl_EverydayHealthHeartHealth_20090815
Link isn't working...don't know why. So...click and paste.
http://www.everydayhealth.com/weight/foods-that-make-you-full.aspx?xid=nl_EverydayHealthHeartHealth_20090815
Wednesday, November 24, 2010
Holiday Eating Advice & Happy Thanksgiving!
It's that time of the year when I like to bring out this piece which has been around for awhile. Enjoy and Happy Thanksgiving to all!
I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it's the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.
1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnogaholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later then you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?
6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. You can't leave them behind. You're not going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day ?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.
10. And one final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.
I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it's the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.
1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnogaholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later then you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?
6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. You can't leave them behind. You're not going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day ?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.
10. And one final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.
Holiday Eating Advice & Happy Thanksgiving!
It's that time of the year when I bring out this piece that has been around for awhile.
Enjoy! And...Happy Thanksgiving to All!
I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it's the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.
1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnogaholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later then you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?
6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. You can't leave them behind. You're not going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day ?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.
10. And one final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.
Enjoy! And...Happy Thanksgiving to All!
I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it's the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.
1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnogaholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later then you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?
6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. You can't leave them behind. You're not going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day ?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.
10. And one final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.
Sunday, November 21, 2010
Don't Throw Out that Tofu
You've stored tofu in water as recommended. The tofu is older than the expiration date. You look at the tofu and notice pink edges. Those pink edges are a sign of the tofu getting old. Don't throw it away..yet. Here's a helpful suggestion...
Tofu manufacturers will say to cut off the edges and parboil the remaining tofu for 30 seconds. That revives it. I've tried that and it works.
I also have cut off the edges and simply used the remaining tofu. That works equally well. Plus, it saves time.
The choice is yours. And, by the way...you can purchase tofu on the expiration date and still have it be usable for a week. Usually, stores mark down tofu near the expiration date to get rid of it. I've picked it up for $.50. Not bad for a good protein source.
Just make certain to change the water daily.
Find interesting? Kindly share...
Tofu manufacturers will say to cut off the edges and parboil the remaining tofu for 30 seconds. That revives it. I've tried that and it works.
I also have cut off the edges and simply used the remaining tofu. That works equally well. Plus, it saves time.
The choice is yours. And, by the way...you can purchase tofu on the expiration date and still have it be usable for a week. Usually, stores mark down tofu near the expiration date to get rid of it. I've picked it up for $.50. Not bad for a good protein source.
Just make certain to change the water daily.
Find interesting? Kindly share...
Sunday, November 07, 2010
The Delights of Spaghetti Squash
Fall is the season for squashes. Succulent squashes can provide taste and versatility to your meal plan. Have you ever seen a spaghetti squash and wondered what to do with it? Here are some tips that may whet your appetite...
Cut the squash in half and remove seeds. Do this prior to all uses.
Either cut the squash halves into quarters or chunk-size, depending upon your ease level. Squashes are hard to cut and require strength. Perhaps an electric knife will help. I've never used one for this purpose, but it may work.
Place the cut-up squash into boiling water or the steamer. Cook until you can poke a knife easily through the meat. (Squash meat is the portion you eat.)
When cooked, scoop out the squash with either a fork or spoon. Squash will separate into strands.
Use these strands and cover with spaghetti sauce to make a vegetable version of spaghetti.
Cover the strands with a mixture of steamed veggies, olive oil and fresh herbs. Gently mix together. Serve with a sprinkling of Parmesan cheese, if desired.
Use the strands as a side dish by mixing with a little butter and Italian seasoning. Italian seasoning usually consists of basil, oregano, rosemary and thyme. Or, use your own herb mixture to satisfy your taste.
Mash the strands together as if making mashed potatoes. Add a little soy milk, dairy milk or plain nonfat yogurt and a dab of butter. Mix thoroughly. Enjoy this as a side dish.
Spaghetti squash can be enjoyed as is, also.
Find interesting? Kindly share...
Cut the squash in half and remove seeds. Do this prior to all uses.
Either cut the squash halves into quarters or chunk-size, depending upon your ease level. Squashes are hard to cut and require strength. Perhaps an electric knife will help. I've never used one for this purpose, but it may work.
Place the cut-up squash into boiling water or the steamer. Cook until you can poke a knife easily through the meat. (Squash meat is the portion you eat.)
When cooked, scoop out the squash with either a fork or spoon. Squash will separate into strands.
Use these strands and cover with spaghetti sauce to make a vegetable version of spaghetti.
Cover the strands with a mixture of steamed veggies, olive oil and fresh herbs. Gently mix together. Serve with a sprinkling of Parmesan cheese, if desired.
Use the strands as a side dish by mixing with a little butter and Italian seasoning. Italian seasoning usually consists of basil, oregano, rosemary and thyme. Or, use your own herb mixture to satisfy your taste.
Mash the strands together as if making mashed potatoes. Add a little soy milk, dairy milk or plain nonfat yogurt and a dab of butter. Mix thoroughly. Enjoy this as a side dish.
Spaghetti squash can be enjoyed as is, also.
Find interesting? Kindly share...
Monday, October 11, 2010
Pharmaceuticals at it Again
This is a commentary on the pharmaceutical industry and medical profession....
As more and more people are taking red rice yeast as a natural remedy for lowering cholesterol, the pharmaceutical industry is fighting back with another prescription medication. More background...
Cholesterol-fighting, physician-prescribed medications are based on statins.The medications are prescribed for life. The medications lower harmful cholesterol levels (LDL). The statins come from red yeast rice, a naturally-occurring herb food. Only, the pharmaceuticals have altered the composition to allow regulation through the FDA. And, the FDA refuses to accept red yeast rice as an acceptable form of heart medication. Plain and simple......the FDA cannot make money off of red yeast rice since it's an herb. The FDA does not regulate herbs.
Our bodies produce Coenzyme 10 to protect our hearts. Our bodies produce the correct amount to properly protect our hearts. Medically-prescribed statin medications lower our body's level of Coenzyme 10. Medical science does not tell us that the prescribed statins lower Coenzyme 10 levels in our body. In essence, the medical community is killing us.
So, now that it is more common knowledge about this happening, here come the pharmaceuticals to the "rescue". Or, should I say..hindrance. Another medication has been developed which increases Coenzyme 10 levels. You better bet that the same patients who receive statin medications are now taking chemically-produced versions of Coenzyme 10. In my opinion....it's disgusting....
The amount of medications produced and prescribed as a "fix" for health conditions is way out of line, in my opinion. The prescriptions cover the symptoms and do not heal the body. One Rx usually leads to another to counteract side effects caused by the first. Disgusting...
As more and more people are taking red rice yeast as a natural remedy for lowering cholesterol, the pharmaceutical industry is fighting back with another prescription medication. More background...
Cholesterol-fighting, physician-prescribed medications are based on statins.The medications are prescribed for life. The medications lower harmful cholesterol levels (LDL). The statins come from red yeast rice, a naturally-occurring herb food. Only, the pharmaceuticals have altered the composition to allow regulation through the FDA. And, the FDA refuses to accept red yeast rice as an acceptable form of heart medication. Plain and simple......the FDA cannot make money off of red yeast rice since it's an herb. The FDA does not regulate herbs.
Our bodies produce Coenzyme 10 to protect our hearts. Our bodies produce the correct amount to properly protect our hearts. Medically-prescribed statin medications lower our body's level of Coenzyme 10. Medical science does not tell us that the prescribed statins lower Coenzyme 10 levels in our body. In essence, the medical community is killing us.
So, now that it is more common knowledge about this happening, here come the pharmaceuticals to the "rescue". Or, should I say..hindrance. Another medication has been developed which increases Coenzyme 10 levels. You better bet that the same patients who receive statin medications are now taking chemically-produced versions of Coenzyme 10. In my opinion....it's disgusting....
The amount of medications produced and prescribed as a "fix" for health conditions is way out of line, in my opinion. The prescriptions cover the symptoms and do not heal the body. One Rx usually leads to another to counteract side effects caused by the first. Disgusting...
Monday, September 13, 2010
Making Your Own Tasty Fall Spice Treat...Pumpkin Pie Spice
It's that time of the year when autumn harvest and its plentiful tastes set it. Who can go through this season without the tasty mixture of fall spices? Not me...
Instead of buying commercially-prepared pumpkin pie spice, save money and make your own. Purchase the individual spices in your bulk food section of your favorite market. Increase the batch size if you find more uses for it.
This recipe makes 2 teaspoons, enough for a pumpkin pie.
1.5 t cinnamon
¼ t nutmeg
¼ t ground ginger
1/8 t ground cloves
Mix all ingredients together in a small bowl. Store unused portion in an airtight, glass container. Mark the preparation date on the label as a freshness precaution. (When the spice mix is older than a month, it loses its tastiness.)
Of course, if you prefer more of any particular spice, simply add to your tasting.
Add the mix to pumpkin pie, pumpkin pancakes, cakes, pastries, sweet potato pie, autumn harvest cookies (great in oatmeal cookies), in your oatmeal or to the brewing of your favorite coffee. The variety is for your choosing.
Find interesting? Kindly share...
Instead of buying commercially-prepared pumpkin pie spice, save money and make your own. Purchase the individual spices in your bulk food section of your favorite market. Increase the batch size if you find more uses for it.
This recipe makes 2 teaspoons, enough for a pumpkin pie.
1.5 t cinnamon
¼ t nutmeg
¼ t ground ginger
1/8 t ground cloves
Mix all ingredients together in a small bowl. Store unused portion in an airtight, glass container. Mark the preparation date on the label as a freshness precaution. (When the spice mix is older than a month, it loses its tastiness.)
Of course, if you prefer more of any particular spice, simply add to your tasting.
Add the mix to pumpkin pie, pumpkin pancakes, cakes, pastries, sweet potato pie, autumn harvest cookies (great in oatmeal cookies), in your oatmeal or to the brewing of your favorite coffee. The variety is for your choosing.
Find interesting? Kindly share...
Sunday, August 29, 2010
Natural Living Tip
Extending the life of your car's exterior paint is important. Not only does it improve the beauty of your car, but it saves on expensive paint jobs and/or body repairs.
A natural way to extend the life of your car's paint job involves bird droppings. As soon as you notice a dropping, place some water onto a cloth or other wipe-able item. Apply pressure to remove the dropping. The sooner you do this, the less effect upon your paint job.
I carry around an extra bottle of water in my car for just this purpose. Plus, I carry around extra napkins in my glove compartment that can easily be used to clean off any bird droppings.
As much as I love birds, I don't like their droppings on my car. So.. take preventative measures to save your paint job. Remove bird droppings..asap.
Find interesting? Kindly share with others...
A natural way to extend the life of your car's paint job involves bird droppings. As soon as you notice a dropping, place some water onto a cloth or other wipe-able item. Apply pressure to remove the dropping. The sooner you do this, the less effect upon your paint job.
I carry around an extra bottle of water in my car for just this purpose. Plus, I carry around extra napkins in my glove compartment that can easily be used to clean off any bird droppings.
As much as I love birds, I don't like their droppings on my car. So.. take preventative measures to save your paint job. Remove bird droppings..asap.
Find interesting? Kindly share with others...
Tuesday, August 10, 2010
Why The Larger Tree Fruit?
Something's been happening lately that has got me thinking. When I go grocery shopping for produce, the produce has gotten larger. And, I mean...LARGER. It's next to impossible to find a medium or small size fruit anymore. I don't want a LARGE fruit.
Why is this happening? Is fruit being breeded to produce larger volume? Are seeds being manipulated to produce a larger volume? Is it just another way for the population to consume more calories, perpetuating the obesity epidemic? Is the population requesting this large-sized fruit? Is it being cross-pollinated with something else? What's going on?!
Our society, overall, is becoming obese. Is this a reason for the increased size of fruit? I don't buy the thinking that fruit is calorie-free, so you can eat all you want. I don't care about that. The larger the fruit, the more sugar it contains. Period. I know that if I buy a LARGE nectarine or apple, for instance,it's too much for me to eat at one time. I need to cut it in half. It's not appealing to eat 1/2 fruit. A small to medium-sized fruit can be consumed in one sitting. It's the perfect size.
It used to be so easy to find a small to medium-sized tree fruit. Not anymore. Has anyone else noticed this?
Find interesting? Kindly share...
Why is this happening? Is fruit being breeded to produce larger volume? Are seeds being manipulated to produce a larger volume? Is it just another way for the population to consume more calories, perpetuating the obesity epidemic? Is the population requesting this large-sized fruit? Is it being cross-pollinated with something else? What's going on?!
Our society, overall, is becoming obese. Is this a reason for the increased size of fruit? I don't buy the thinking that fruit is calorie-free, so you can eat all you want. I don't care about that. The larger the fruit, the more sugar it contains. Period. I know that if I buy a LARGE nectarine or apple, for instance,it's too much for me to eat at one time. I need to cut it in half. It's not appealing to eat 1/2 fruit. A small to medium-sized fruit can be consumed in one sitting. It's the perfect size.
It used to be so easy to find a small to medium-sized tree fruit. Not anymore. Has anyone else noticed this?
Find interesting? Kindly share...
Thursday, August 05, 2010
Naturally Decreasing Coffee's Acidity
There are a variety of coffees available that are labeled as “Low Acidity”. However, did you know that you can easily make your own? The answer comes from the herb world.
Peppermint, or any variety of mint, provides a natural acidity attacker. Either add some dried peppermint leaves to your coffee grounds. Or, pick some fresh mint and add the leaves before brewing your coffee. The amount of mint depends upon your taste. A small amount, the equivalent of three leaves, will not noticeably affect coffee's taste. Of course, a larger amount will provide a minty taste to your coffee.
In fact, mint-flavored coffee is very popular around the holidays. Instead of buying commercially-prepared varieties where you're really not certain what goes into the coffee....make your own.
Store your dried mint in a glass jar. Place a dated label on the jar. This helps prevent confusion once you acquire a variety of herbs. (Herbs have a tendency to look the same when dried.) Keep the jar in your kitchen cupboard.
If growing your mint, well...I'm sure you know how to grow it. Just pick off some fresh leaves, rinse them and use them. You can the leaves whole, chopped or broken apart. The decision is yours.
Make certain to take a good whiff of the mint prior to using it. :) It smells fantastic!
Find interesting? Kindly share....
Peppermint, or any variety of mint, provides a natural acidity attacker. Either add some dried peppermint leaves to your coffee grounds. Or, pick some fresh mint and add the leaves before brewing your coffee. The amount of mint depends upon your taste. A small amount, the equivalent of three leaves, will not noticeably affect coffee's taste. Of course, a larger amount will provide a minty taste to your coffee.
In fact, mint-flavored coffee is very popular around the holidays. Instead of buying commercially-prepared varieties where you're really not certain what goes into the coffee....make your own.
Store your dried mint in a glass jar. Place a dated label on the jar. This helps prevent confusion once you acquire a variety of herbs. (Herbs have a tendency to look the same when dried.) Keep the jar in your kitchen cupboard.
If growing your mint, well...I'm sure you know how to grow it. Just pick off some fresh leaves, rinse them and use them. You can the leaves whole, chopped or broken apart. The decision is yours.
Make certain to take a good whiff of the mint prior to using it. :) It smells fantastic!
Find interesting? Kindly share....
Tuesday, August 03, 2010
No Fat, Yet Tasty, Red Pepper Vinaigrette
Usually, a vinaigrette consists of 3 parts oil to one part vinegar.
Oil is replaced by apple juice in this recipe, providing less calories and fat. Half juice, half vinegar plus spices provide the base for this low-calorie vinaigrette.
This recipe makes eight servings. Store unused portion in your refrigerator.
Ingredients:
1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried Italian seasoning (mixture of oregano, rosemary and thyme)
1/2 teaspoon mustard
1/2 teaspoon paprika, optional
1/2 of a roasted red bell pepper, seeds removed
Instructions:
Combine all ingredients in a blender container. Blend to mix thoroughly.
Oil is replaced by apple juice in this recipe, providing less calories and fat. Half juice, half vinegar plus spices provide the base for this low-calorie vinaigrette.
This recipe makes eight servings. Store unused portion in your refrigerator.
Ingredients:
1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried Italian seasoning (mixture of oregano, rosemary and thyme)
1/2 teaspoon mustard
1/2 teaspoon paprika, optional
1/2 of a roasted red bell pepper, seeds removed
Instructions:
Combine all ingredients in a blender container. Blend to mix thoroughly.
Friday, July 30, 2010
All-Natural Stomach Ache Relief
I've been doing this for so long, it's just second nature to me. However, I thought that I'd share it since some of you may find it helpful.
Whenever you have a stomach ache, turn to your refrigerator for remedies. Plain yogurt provides the solution for me. It needs to be plain yogurt without any added fruits, sugar or other ingredients.
Simply eat the yogurt. It's a form of medicine, actually. Plus, once you get used to the taste, it's enjoyable. Yes, you can become accustomed to eating plain yogurt. If you make your own, it can be a pure taste treat. (Making your own yogurt will be another blog post).
Choose your favorite brand of yogurt. Most offer a “plain” version. If a yogurt manufacturer does not offer a “plain” version, I wouldn't waste my time buying any type of yogurt from that manufacturer.
Eat as much yogurt as you feel necessary. Usually, I eat between ¼ to ½ cup. And, VIOLA!! no stomach ache. Results are rather instantaneous for me. As soon as the first couple of spoonfuls go down, my stomach feels better. Nice..
Your results may be different, but it works for me. It may work for you, too. Hopefully this can help others going through the same thing.
Find interesting? Kindly share...
Whenever you have a stomach ache, turn to your refrigerator for remedies. Plain yogurt provides the solution for me. It needs to be plain yogurt without any added fruits, sugar or other ingredients.
Simply eat the yogurt. It's a form of medicine, actually. Plus, once you get used to the taste, it's enjoyable. Yes, you can become accustomed to eating plain yogurt. If you make your own, it can be a pure taste treat. (Making your own yogurt will be another blog post).
Choose your favorite brand of yogurt. Most offer a “plain” version. If a yogurt manufacturer does not offer a “plain” version, I wouldn't waste my time buying any type of yogurt from that manufacturer.
Eat as much yogurt as you feel necessary. Usually, I eat between ¼ to ½ cup. And, VIOLA!! no stomach ache. Results are rather instantaneous for me. As soon as the first couple of spoonfuls go down, my stomach feels better. Nice..
Your results may be different, but it works for me. It may work for you, too. Hopefully this can help others going through the same thing.
Find interesting? Kindly share...
Monday, July 26, 2010
An Experience with Raw Goat's Milk
Anyone who has drank soy milk can understand what I am going to say. There has to be a tastier alternative that does not have added sugar. So, I am always on the look out.
When I was at the local Farmer's Market, one vendor was selling goat milk products. I know goat cheese can be pretty tasty. However, I had never had goat's milk. When offered a sample, I figured...”What the heck?”. I had heard that lactose-intolerant people can consume goat's milk. So, I tried it. It was DELICIOUS!!
I purchased a half gallon of it. Then, about 30-45 minutes later, I started getting a mild headache that originated in my left eye muscle. (I know, because I've had issues with my left eye for 35 years). And, I started feeling a little strange. I blamed it on the sun since it was a beautiful, sunny day.
When I got to my car, I read the milk label. There was a waiver of liability stating that raw milk may contain bacteria that can cause harm to some people. Oh oh. My system can be pretty sensitive. I needed more fact finding. I went back to talk with the goat milk lady and discussed what raw milk is. She was knowledgeable about raw V pasteurized milk. Truthfully, I had no knowledge about the subject area. It sounded like a chemotherapy equivalent. Chemotherapy kills healthy cells while also killing harmful cells. Pasteurization kills bacteria while also killing healthy enzymes.
When I got home, my headache got worse. It did not progress to the migraine stage, luckily. It was a concern, though. I knew that if I went out into the heat, it would get worse. I know my body well enough to know how I react to direct sunlight for an extended period of time (even 10 minutes). So..I stayed in.
I started getting very tired. I was planning on attending a social event in a couple of hours, so I layed down for a nap. My nap lasted for six hours! I missed my social outing along with tons of fun. Oh well.
I decided to do online research regarding goat's milk. A nutritional breakdown revealed 7 grams of saturated fat per cup. Considering I'm used to .5 to 1 gram per cup, that's quite a difference. (No wonder it tasted so good.) :) There were a variety of other beneficial nutrients, including calcium.
I'm not certain what caused my reaction to goat's milk, but I am not drinking anymore raw milk products. If I drank more than a sample size portion, who knows what the results would have been. I don't want to find out.
Hope this helps others.
Find interesting? Kindly share...
When I was at the local Farmer's Market, one vendor was selling goat milk products. I know goat cheese can be pretty tasty. However, I had never had goat's milk. When offered a sample, I figured...”What the heck?”. I had heard that lactose-intolerant people can consume goat's milk. So, I tried it. It was DELICIOUS!!
I purchased a half gallon of it. Then, about 30-45 minutes later, I started getting a mild headache that originated in my left eye muscle. (I know, because I've had issues with my left eye for 35 years). And, I started feeling a little strange. I blamed it on the sun since it was a beautiful, sunny day.
When I got to my car, I read the milk label. There was a waiver of liability stating that raw milk may contain bacteria that can cause harm to some people. Oh oh. My system can be pretty sensitive. I needed more fact finding. I went back to talk with the goat milk lady and discussed what raw milk is. She was knowledgeable about raw V pasteurized milk. Truthfully, I had no knowledge about the subject area. It sounded like a chemotherapy equivalent. Chemotherapy kills healthy cells while also killing harmful cells. Pasteurization kills bacteria while also killing healthy enzymes.
When I got home, my headache got worse. It did not progress to the migraine stage, luckily. It was a concern, though. I knew that if I went out into the heat, it would get worse. I know my body well enough to know how I react to direct sunlight for an extended period of time (even 10 minutes). So..I stayed in.
I started getting very tired. I was planning on attending a social event in a couple of hours, so I layed down for a nap. My nap lasted for six hours! I missed my social outing along with tons of fun. Oh well.
I decided to do online research regarding goat's milk. A nutritional breakdown revealed 7 grams of saturated fat per cup. Considering I'm used to .5 to 1 gram per cup, that's quite a difference. (No wonder it tasted so good.) :) There were a variety of other beneficial nutrients, including calcium.
I'm not certain what caused my reaction to goat's milk, but I am not drinking anymore raw milk products. If I drank more than a sample size portion, who knows what the results would have been. I don't want to find out.
Hope this helps others.
Find interesting? Kindly share...
Wednesday, July 21, 2010
Using Grains in Soup
Grains can be used interchangeably in soups. Instead of the traditional barley or brown rice, how about using new ones? Experiment with spelt, millet, quinoa and/or wheat berries. Here's a recipe highlighting a new way to use spelt. This recipe is great for anyone with gluten intolerance.
Prepare 1 cup of spelt by soaking it in cold water for one hour. Drain. Now, it's ready to be used.
Spelt, Chickpea and Tomato Soup
1 cup soaked spelt
2 T olive oil
1 medium onion, diced
1 carrot, peeled and cut
1 celery stalk, diced (I like to peel mine)
4 garlic cloves, chopped
2 t paprika
2 bay leaves, crushed
1 t cumin, ground or powdered
4 cups chicken or vegetable broth
2 cups tomatoes, crushed or diced
1 pound chickpeas (known as garbanzo beans)
Put olive oil into bottom of large dutch oven. Heat oil over medium heat. Add onion, carrot, celery and garlic to the oil. Season with salt and pepper. Cook for five minutes. Add paprika, bay leaves and cumin, spelt, broth and one cup water.
Bring to boil. Stir. Reduce heat to simmer. Cover and cook 30 minutes, until spelt is tender.
Add tomatoes and chickpeas. Stir thoroughly. Cook for another 20 minutes.
Remove bay leaves.
Serve in soup bowls. Place a sprig of parsley on top of the soup, if desired.
Original recipe developed by Finn River Farm
Adapted by My Unique Cookery
Prepare 1 cup of spelt by soaking it in cold water for one hour. Drain. Now, it's ready to be used.
Spelt, Chickpea and Tomato Soup
1 cup soaked spelt
2 T olive oil
1 medium onion, diced
1 carrot, peeled and cut
1 celery stalk, diced (I like to peel mine)
4 garlic cloves, chopped
2 t paprika
2 bay leaves, crushed
1 t cumin, ground or powdered
4 cups chicken or vegetable broth
2 cups tomatoes, crushed or diced
1 pound chickpeas (known as garbanzo beans)
Put olive oil into bottom of large dutch oven. Heat oil over medium heat. Add onion, carrot, celery and garlic to the oil. Season with salt and pepper. Cook for five minutes. Add paprika, bay leaves and cumin, spelt, broth and one cup water.
Bring to boil. Stir. Reduce heat to simmer. Cover and cook 30 minutes, until spelt is tender.
Add tomatoes and chickpeas. Stir thoroughly. Cook for another 20 minutes.
Remove bay leaves.
Serve in soup bowls. Place a sprig of parsley on top of the soup, if desired.
Original recipe developed by Finn River Farm
Adapted by My Unique Cookery
Monday, July 12, 2010
Edible Wedding Bouquets
Yesterday was Farmer's Market day. Upon looking over a variety of scrumptious-looking fresh produce, one vendor had some remarkable broccoli for sale.
Store-bought broccoli has nothing over this organic, local farm grown jewel. The bunch was asymmetrical. It was a beautiful shade of dark green. There were no blemishes or discolorations. The stalk was very fresh and HUGE. All in all, it was quite a pleasant sight to see. There was no smell of chemicals.
While checking out the broccoli, I picked up one bunch and was amazed at its natural beauty. “This needs to be a wedding bouquet”, was my comment to another veggie-lovin' customer. Wouldn't that be cool? An edible wedding bouquet. Instead of throwing away the typical flowers, you could take a picture of the bouquet. Then, steam it up for your dinner. That's what I call recycling.
Find interesting? Kindly share...
Store-bought broccoli has nothing over this organic, local farm grown jewel. The bunch was asymmetrical. It was a beautiful shade of dark green. There were no blemishes or discolorations. The stalk was very fresh and HUGE. All in all, it was quite a pleasant sight to see. There was no smell of chemicals.
While checking out the broccoli, I picked up one bunch and was amazed at its natural beauty. “This needs to be a wedding bouquet”, was my comment to another veggie-lovin' customer. Wouldn't that be cool? An edible wedding bouquet. Instead of throwing away the typical flowers, you could take a picture of the bouquet. Then, steam it up for your dinner. That's what I call recycling.
Find interesting? Kindly share...
Thursday, July 01, 2010
How To Remove Coffee Cup Stains
Here are a couple of stain removal techniques. Both remedies are found in your home products. Neither require great expense.
All natural:
Apply some baking soda onto a wet cloth. Use elbow grease to scrub the stain until the stain no longer exists. Rinse the dish. Enjoy your newly cleaned dish. :)
Not all-natural, but effective and cheap:
Apply a drop of bleach into your stained coffee cup. Add warm water to fill the cup. Let sit until the stain disappears. Rinse and wash the cup thoroughly before using. (You may need to scrub the cup a little to completely remove the stain).
All natural:
Apply some baking soda onto a wet cloth. Use elbow grease to scrub the stain until the stain no longer exists. Rinse the dish. Enjoy your newly cleaned dish. :)
Not all-natural, but effective and cheap:
Apply a drop of bleach into your stained coffee cup. Add warm water to fill the cup. Let sit until the stain disappears. Rinse and wash the cup thoroughly before using. (You may need to scrub the cup a little to completely remove the stain).
Sunday, June 27, 2010
Oil-Free, Yet Tasty, Stir Fry: Part I
Have you thought about enjoying a tasty stir fry, but didn't want the oil? Normally, stir frys start with a little olive oil or some other oil. Here's an alternative:
Use chicken or vegetable broth instead of the oil. Canned varieties of these broths are available. However, have you seen how much is in even the “low sodium” labeled varieties? Too much for me, thank you.
Make your own broth. It's so easy, it's a sin. Fill a two-quart pot with water. Put in a chicken breast. You can use either the bones or not, the choice is yours. The bones do provide extra flavor. If you want a vegetable broth, obviously, omit the chicken. Add some oregano, basil, tarragon, sage and rosemary. I've added some fresh mint and it's a kicker. :) To the herbs, add your veggies. These include some chopped onion, sliced carrots, broccoli, cabbage and potato. You can actually add any vegetable you want.
Cover and cook over medium heat until a boil starts. Stir to evenly distribute all the ingredients. Lower the heat. Simmer for another 15 minutes, until all the ingredients are cooked thoroughly. Poke with a fork for doneness.
When done, remove from heat. Remove the chicken and veggies onto a serving plate. This can be your dinner. Or, save for later use. The remaining water is your broth.
How easy is that? And...tasty..
Now that we have covered making broth...we have a base for our stir fry. Upcoming post...Stay tuned..:)
Find interesting? Kindly share...
Use chicken or vegetable broth instead of the oil. Canned varieties of these broths are available. However, have you seen how much is in even the “low sodium” labeled varieties? Too much for me, thank you.
Make your own broth. It's so easy, it's a sin. Fill a two-quart pot with water. Put in a chicken breast. You can use either the bones or not, the choice is yours. The bones do provide extra flavor. If you want a vegetable broth, obviously, omit the chicken. Add some oregano, basil, tarragon, sage and rosemary. I've added some fresh mint and it's a kicker. :) To the herbs, add your veggies. These include some chopped onion, sliced carrots, broccoli, cabbage and potato. You can actually add any vegetable you want.
Cover and cook over medium heat until a boil starts. Stir to evenly distribute all the ingredients. Lower the heat. Simmer for another 15 minutes, until all the ingredients are cooked thoroughly. Poke with a fork for doneness.
When done, remove from heat. Remove the chicken and veggies onto a serving plate. This can be your dinner. Or, save for later use. The remaining water is your broth.
How easy is that? And...tasty..
Now that we have covered making broth...we have a base for our stir fry. Upcoming post...Stay tuned..:)
Find interesting? Kindly share...
Monday, June 21, 2010
Why You Need to Control Stress
We all know that uncontrolled stress can be the cause of numerous health ailments. Sometimes, it's obvious while other times it's not. Uncontrolled stress is the level where you feel your life is out of control. Some amounts of stress are needed. For instance, sometimes the added adrenalin gets things going. I know, for myself, that having time deadlines is stimulating and helps me stay on track. To some, the added stress of time deadlines may be too much. For me, it's welcomed. Everyone is different...For you, it may be something else.
Uncontrolled stress may result in:
Poor time management skills
Disorganization
Hair loss
Sleep deprivation
Poor nutrient absorption
High blood pressure
Increased heart rate
Muscle tightness
Mental instability
Excessive nervous energy
Overeating (if you use food as a comfort mechanism)
Skin disorders
Headaches
On and on....
Stress management is essential. And...it's not that difficult.
Uncontrolled stress may result in:
Poor time management skills
Disorganization
Hair loss
Sleep deprivation
Poor nutrient absorption
High blood pressure
Increased heart rate
Muscle tightness
Mental instability
Excessive nervous energy
Overeating (if you use food as a comfort mechanism)
Skin disorders
Headaches
On and on....
Stress management is essential. And...it's not that difficult.
Thursday, June 17, 2010
Address the Mess
Join Steven Colbert's movement to help clean the Gulf Mess....
http://www.colbertnation.com/the-colbert-report-videos/312644/june-16-2010/brevity-is-the-soul-of-twit
http://www.colbertnation.com/the-colbert-report-videos/312644/june-16-2010/brevity-is-the-soul-of-twit
Easy Heart Healthy Habits
Everywhere we turn there seems to be news about how to maintain and develop a healthy heart lifestyle. Here are some suggestions, I hope you find useful. They work for me, so there's no reason they don't work for you.
Get more vitamin D.
End stressful relationships.
Play with animals, get a pet.
Engage in music therapy.
Increase your potassium intake.
Eat more whole grains.
Drink more green tea.
Exercise daily.
Find interesting? Kindly share...
Get more vitamin D.
End stressful relationships.
Play with animals, get a pet.
Engage in music therapy.
Increase your potassium intake.
Eat more whole grains.
Drink more green tea.
Exercise daily.
Find interesting? Kindly share...
Tuesday, June 08, 2010
Healthy Computer Tip
For those using a computer on a regular basis, here's something that may be helpful. Most of us need a mouse when using our computers. Instead of spending money on a new mouse pad, make your own.
Take some bubble wrap and roll it up into the size you need to lift your wrist to the proper height. Tape the bubble wrap to secure it in the roll formation. Place this roll underneath your wrist. The proper roll height will be when your hand is level with your wrist. You do not want your hand either going down or up when using the mouse. Using a mouse will help prevent the development of carpal tunnel syndrome.
Even if you need to purchase bubble wrap, it is dirt cheap compared to a new mouse pad.
Good luck and happy computing to you!
Take some bubble wrap and roll it up into the size you need to lift your wrist to the proper height. Tape the bubble wrap to secure it in the roll formation. Place this roll underneath your wrist. The proper roll height will be when your hand is level with your wrist. You do not want your hand either going down or up when using the mouse. Using a mouse will help prevent the development of carpal tunnel syndrome.
Even if you need to purchase bubble wrap, it is dirt cheap compared to a new mouse pad.
Good luck and happy computing to you!
Saturday, June 05, 2010
Mint To The Rescue...Marvelous Mint
Do you enjoy the taste of mint and peppermint? If so, you can gain numerous benefits other than its refreshing taste. Here are some ways the herb can help you...
Aids indigestion. When you experience stomach upsets, take some mint. Make a tea out of the herb and slowly sip it. Drink a cup of warm tea after a meal to help your digestion process. Add a tablespoon of dried peppermint leaves (organic preferred) to one cup of boiling water. Let it steep for five minutes. Remove the leaves and enjoy your medical beverage. If you prefer, eat the leaves.
Controls cramps. Mint can help with your constipation, cramps and diarrhea. You can either use tea for this purpose, or take a capsule of peppermint oil extract to help relieve these symptoms.
Headache relief. Refresh your senses and ease your headache pain by using mint topically. Mix one drop of peppermint essential oil with one teaspoon of almond oil together. Apply the mixture to your fingertips. Gently rub both of your temples with the oil.
Increase alertness. Another topical use for mint can perk you up. Mix together five teaspoons of water and three drops of peppermint essential oil. Place this mixture into a spray bottle. Close the top. Shake to mix thoroughly. You can either gently spritz your face with this herbal mixture or lightly spritz your surrounding air. The choice is yours. Either way, you will begin to feel rejuvenated and alert. (This is great after one of those long BORING company meetings).
Aromatherapy. Simply smelling the fragrance of mint can improve your mental state. Grow some fresh mint and see what I mean.
Peppermint is used as a natural remedy for a variety of purposes due to its containing vitamins, menthol and essential minerals.
Enjoy!
Aids indigestion. When you experience stomach upsets, take some mint. Make a tea out of the herb and slowly sip it. Drink a cup of warm tea after a meal to help your digestion process. Add a tablespoon of dried peppermint leaves (organic preferred) to one cup of boiling water. Let it steep for five minutes. Remove the leaves and enjoy your medical beverage. If you prefer, eat the leaves.
Controls cramps. Mint can help with your constipation, cramps and diarrhea. You can either use tea for this purpose, or take a capsule of peppermint oil extract to help relieve these symptoms.
Headache relief. Refresh your senses and ease your headache pain by using mint topically. Mix one drop of peppermint essential oil with one teaspoon of almond oil together. Apply the mixture to your fingertips. Gently rub both of your temples with the oil.
Increase alertness. Another topical use for mint can perk you up. Mix together five teaspoons of water and three drops of peppermint essential oil. Place this mixture into a spray bottle. Close the top. Shake to mix thoroughly. You can either gently spritz your face with this herbal mixture or lightly spritz your surrounding air. The choice is yours. Either way, you will begin to feel rejuvenated and alert. (This is great after one of those long BORING company meetings).
Aromatherapy. Simply smelling the fragrance of mint can improve your mental state. Grow some fresh mint and see what I mean.
Peppermint is used as a natural remedy for a variety of purposes due to its containing vitamins, menthol and essential minerals.
Enjoy!
Friday, June 04, 2010
Need Tighter Abs? Don't Like Exercise?
Learn the secret to having tight abs without using pills, magic potions or exercise equipment. In fact, you don't have to even work up a sweat. Wow!!
I am continually asked how do I get such fantastic-looking abs while being 55. “What's your secret?” is what I hear. Well, there is a secret that not many, including you, may not know.
Receive my insight through my article, “The Secret to Tight Abs”. Learn what it takes to be the envy of others. All without anything artificial.
Contact me for more info....
Find interesting? Kindly share...
I am continually asked how do I get such fantastic-looking abs while being 55. “What's your secret?” is what I hear. Well, there is a secret that not many, including you, may not know.
Receive my insight through my article, “The Secret to Tight Abs”. Learn what it takes to be the envy of others. All without anything artificial.
Contact me for more info....
Find interesting? Kindly share...
Friday, May 28, 2010
Enjoying Whole Grains Can Be Easy
We all know the importance of eating whole grains as part of our healthy lifestyle. If you are not accustomed to eating whole grains, though, it may seem difficult. It is easier than you think.
Eat whole grain cereals, pastas, crackers, breads and snack items. Stop eating products made with refined or bleached flours.
Add some cooked barley to your soup. Enjoy a side dish of quinoa and mushrooms. (Learn more about quinoa in my whole grains cookbook). Use grains instead of potatoes for your side dishes.
Whatever amount of grains you eat, make half of them whole grains. Eating at least three ounces of whole grains daily is all it takes to improve your health.
Learn about portion control and what constitutes a serving. A serving of whole grain, for instance, is one piece of whole grain bread. ½ cup of cooked rice, pasta or cereal is one serving size. If you are eating whole grain cereals, one cup of cold cereal makes up one serving.
Read product labels. This will tell you how much a serving size is, the calorie count, amount of dietary fiber, amount of whole grains (hopefully), fat, cholesterol, etc. Whatever ingredients the product is made of will be on the label, also.
Look for whole grain as the first ingredient on a product label.
Check out the USDA's website at MyPyramid.gov for more info.
Eat whole grain cereals, pastas, crackers, breads and snack items. Stop eating products made with refined or bleached flours.
Add some cooked barley to your soup. Enjoy a side dish of quinoa and mushrooms. (Learn more about quinoa in my whole grains cookbook). Use grains instead of potatoes for your side dishes.
Whatever amount of grains you eat, make half of them whole grains. Eating at least three ounces of whole grains daily is all it takes to improve your health.
Learn about portion control and what constitutes a serving. A serving of whole grain, for instance, is one piece of whole grain bread. ½ cup of cooked rice, pasta or cereal is one serving size. If you are eating whole grain cereals, one cup of cold cereal makes up one serving.
Read product labels. This will tell you how much a serving size is, the calorie count, amount of dietary fiber, amount of whole grains (hopefully), fat, cholesterol, etc. Whatever ingredients the product is made of will be on the label, also.
Look for whole grain as the first ingredient on a product label.
Check out the USDA's website at MyPyramid.gov for more info.
Wednesday, May 26, 2010
Healthy Junk Food...WHAT??!!
With the increased importance of eating a healthier diet, it is interesting to me how many more foods are making it into our marketplace marketed as “healthy foods”. For years we have heard how important it is to decrease our consumption of junk foods. We've been told that junk foods are culprits for containing high fat, high calories and low nutrition. As our society shifts more towards “healthier” foods, suddenly there are more and more traditional-type junk foods being made with healthier ingredients. I have seen organic corn chips fried in canola (a heart-healthy oil). There are pita chips, cheese sticks, vegetable chips, potato chips, etc. I've even seen organic candy, cookies and snack cakes. I'm sure you get the drift here.
And because the products are so popular with the public, there is a new segment that the food manufacturers can make money from....organic, healthy junk food. Spare me.
Find interesting? Kindly share...
And because the products are so popular with the public, there is a new segment that the food manufacturers can make money from....organic, healthy junk food. Spare me.
Find interesting? Kindly share...
Thursday, May 20, 2010
Buying Whole Grain Cereals
With the popularity of whole grains anymore, there are so many varieties available, it can be confusing. It is important to read the product labels. Some boxed cereals are marketed as being made from healthy whole grains, but it's a deception. For instance, some store brands make their own version of Cheerios, a whole grain oat cereal. In Cheerios, the first ingredient is whole grain oats. Read the ingredient label on the store brand and you will see "oat flour". They are not the same.
Whole grain oats are the more nutrient-dense whole grain, obviously. Oat flour is whole grain oats processed into flour. The nutrient value is lessened. The fiber content is lessened, also.
You need to become aware of what food manufacturers are doing to our food supply. There is deception out there in the marketplace. Become a smart consumer by reading and understanding food labels.
Find helpful information on food labels at the USDA website at:
Whole grain oats are the more nutrient-dense whole grain, obviously. Oat flour is whole grain oats processed into flour. The nutrient value is lessened. The fiber content is lessened, also.
You need to become aware of what food manufacturers are doing to our food supply. There is deception out there in the marketplace. Become a smart consumer by reading and understanding food labels.
Find helpful information on food labels at the USDA website at:
Monday, May 17, 2010
Poaching With Green Tea
We all are familiar with how nutritious green tea is. In addition to drinking it,there are different ways you can add it to your dishes. Thought you may enjoy an excerpt from my natural foods cookbook regarding this subject:
A great way to get some extra taste while cooking seafood is to add some green tea to the water when poaching. Simply add one teaspoon of green tea to one cup of water. Pour this into the bottom of a skillet. Bring to a boil, reduce heat, and add your seafood. Simmer, cover, and cook until done.
Enjoy!
A great way to get some extra taste while cooking seafood is to add some green tea to the water when poaching. Simply add one teaspoon of green tea to one cup of water. Pour this into the bottom of a skillet. Bring to a boil, reduce heat, and add your seafood. Simmer, cover, and cook until done.
Enjoy!
Saturday, May 15, 2010
Making A Tasty and Nutritious Oil Substitute..
You've heard of applesauce replacing oil in baked goods recipes? Here's another alternative....raisins or dates. Make a puree. It adds extra sweetness, fiber and moisture to your recipe.
Fill a small pan with 2” water. Place one-quarter cup of raisins or diced dates into the water. Place on burner. Cook over medium heat until a paste consistency is reached. You will need to stir frequently to prevent burning.
When the desired consistency is reached, remove from heat. Let cool either at room temperature or by placing into your fridge.
You can store the unused portion in a glass jar or another airtight container. Keep the container in your fridge.
This also makes a great toast topping or spread. Make a peanut butter and puree sandwich with whole grain bread for a tasty and nutritious sandwich.
Find interesting? Kindly share...
Fill a small pan with 2” water. Place one-quarter cup of raisins or diced dates into the water. Place on burner. Cook over medium heat until a paste consistency is reached. You will need to stir frequently to prevent burning.
When the desired consistency is reached, remove from heat. Let cool either at room temperature or by placing into your fridge.
You can store the unused portion in a glass jar or another airtight container. Keep the container in your fridge.
This also makes a great toast topping or spread. Make a peanut butter and puree sandwich with whole grain bread for a tasty and nutritious sandwich.
Find interesting? Kindly share...
Thursday, May 13, 2010
Green Tea is More Than A Beverage
There are a variety of ways to use green tea. Green tea has been used in holistic remedies for centuries. The high level of antioxidants can benefit your immune system, your eyes, your skin and your overall health.
In addition to drinking iced or hot green tea, try using it in your cooking. Here's an easy way to get extra nourishment into your diet: Steam with it. How's that?
Put some water into a cook pot, as if you were steaming. It usually only takes about an inch or two of water. Add a tablespoon of green tea leaves to the water. Place your steamer device in place. You can buy a cheap metal steamer for around $5. It's not only cheap, but long-lasting. :)
Place some fish onto the steamer. This recipe works especially well with trout, mackerel, mahi mahi (dolphin fish), or other white fishes. Cover the pan.
Turn on your stove top to medium high. Steam your fish for about 10 minutes, til tender. Poke with a fork to test for doneness. Your fish should easily flake when it is done. Turn heat off and remove pan from burner.
Remove your fish and enjoy!
Find interesting? Kindly share...
In addition to drinking iced or hot green tea, try using it in your cooking. Here's an easy way to get extra nourishment into your diet: Steam with it. How's that?
Put some water into a cook pot, as if you were steaming. It usually only takes about an inch or two of water. Add a tablespoon of green tea leaves to the water. Place your steamer device in place. You can buy a cheap metal steamer for around $5. It's not only cheap, but long-lasting. :)
Place some fish onto the steamer. This recipe works especially well with trout, mackerel, mahi mahi (dolphin fish), or other white fishes. Cover the pan.
Turn on your stove top to medium high. Steam your fish for about 10 minutes, til tender. Poke with a fork to test for doneness. Your fish should easily flake when it is done. Turn heat off and remove pan from burner.
Remove your fish and enjoy!
Find interesting? Kindly share...
Thursday, May 06, 2010
How to Enjoy Your Soy Milk
There are so many varieties of soy milk on the marketplace, it can be daunting to figure out how to choose. You have decided upon “Unsweetened Plain” since you don't want to be bothered with sweeteners or additives found in other soy milk flavors. You open the box and...yuck!..you don't like the taste. What now? Don't worry, the soymilk can be saved. Don't throw out the box...
Dilute your soy milk. Pour your soy milk into a glass or onto your cereal (or however you're using it). Simply add some filtered water. Mix so that you get watered-down soy milk. That's it. Adjust the dilution to your taste.
Not only with your soy milk taste better, it will last longer since you'll be using less. If I was a bird killer, I'd say...”You're killing two bird with one stone”. You get the idea.
Enjoy!!
By the way (BTW for short), you can do this with any variety of soy milk. Personally, I find that chocolate soy milk just tastes GREAT as is. It's up to you, however....
Find interesting? Kindly share...
Dilute your soy milk. Pour your soy milk into a glass or onto your cereal (or however you're using it). Simply add some filtered water. Mix so that you get watered-down soy milk. That's it. Adjust the dilution to your taste.
Not only with your soy milk taste better, it will last longer since you'll be using less. If I was a bird killer, I'd say...”You're killing two bird with one stone”. You get the idea.
Enjoy!!
By the way (BTW for short), you can do this with any variety of soy milk. Personally, I find that chocolate soy milk just tastes GREAT as is. It's up to you, however....
Find interesting? Kindly share...
Wednesday, April 28, 2010
What's the Deal About Antioxidants?
We all hear about the benefits of getting antioxidants into our bodies. Do you know why, though? The antioxidants really are phenomenal. I'm talking about vitamins A, C, and E in this article. After doing tons of research and sharing information with others, here is a summary list I have come up with...
Your appearance can improve. If signs of aging skin is a concern to you, getting more antioxidants can help your skin look more vibrant and younger. Your skin tone (coloring) will appear more bright. They will nourish your skin. Antioxidants also assist in disease prevention. Increased circulation also helps your body function at its optimum level.
Vitamin A contains retinol, an ingredient known for lessening the appearance of fine lines and wrinkles. The Mayo Clinic states that retinol was the first anti-aging ingredient found in original wrinkle creams.
Since antioxidants help increase blood circulation by fighting free radicals (harmful antibodies), they can increase the growth of your hair.
More later...
Your appearance can improve. If signs of aging skin is a concern to you, getting more antioxidants can help your skin look more vibrant and younger. Your skin tone (coloring) will appear more bright. They will nourish your skin. Antioxidants also assist in disease prevention. Increased circulation also helps your body function at its optimum level.
Vitamin A contains retinol, an ingredient known for lessening the appearance of fine lines and wrinkles. The Mayo Clinic states that retinol was the first anti-aging ingredient found in original wrinkle creams.
Since antioxidants help increase blood circulation by fighting free radicals (harmful antibodies), they can increase the growth of your hair.
More later...
Monday, April 19, 2010
Heart Nutrients
Isn't it interesting how the pharmaceutical companies have come up with another needed medication? Statins have been used for years as a remedy for lowering harmful cholesterol levels. Within the past couple of years, more publicity has been gained that this "remedy" also lowers the necessary level of Coenzyme 10 that our bodies produce naturally. (Coenzyme-10 is also known as CO-10,a nutrient helps to protect our heart health). By prescribing statins, the pharmaceutical companies are actually killing the patients who are taking them.
So....the "we're here for you" drug manufacturers have counterattacked with a prescription-needed drug that "protects" our Co-10. Spare me.
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So....the "we're here for you" drug manufacturers have counterattacked with a prescription-needed drug that "protects" our Co-10. Spare me.
Find interesting? Kindly share...
Thursday, April 08, 2010
Get in Shape with Isometrics
Isometrics are muscle contractions that can increase the blood supply to your muscles. This form of exercising can also increase your muscle strength in a short period of time. All muscles in your body can benefit.
While sitting or standing, tighten your butt muscles. You can do this one side at a time or both together. Hold the contraction for six seconds. Relax for a few seconds. Repeat this exercise as many times as you want throughout the day.
Strengthen your abdominal muscles by holding your stomach in while you are walking or sitting. You can also tighten your stomach muscles and hold the contraction for six seconds. Squeeze together different parts of your abdomen to get a full-abdominal workout. One popular exercise involves sitting upright in a firm chair. Wrap one end of a resistance band around your chair legs. Grab a hold of the other end of your band with each hand. Inhale. Gently pull on the bands until you feel a stretch in your stomach muscles. Hold this stretch for six seconds. Release the tension as you exhale. Repeat this exercise five to ten times.
These are just some examples of how to use isometrics to your advantage.
While sitting or standing, tighten your butt muscles. You can do this one side at a time or both together. Hold the contraction for six seconds. Relax for a few seconds. Repeat this exercise as many times as you want throughout the day.
Strengthen your abdominal muscles by holding your stomach in while you are walking or sitting. You can also tighten your stomach muscles and hold the contraction for six seconds. Squeeze together different parts of your abdomen to get a full-abdominal workout. One popular exercise involves sitting upright in a firm chair. Wrap one end of a resistance band around your chair legs. Grab a hold of the other end of your band with each hand. Inhale. Gently pull on the bands until you feel a stretch in your stomach muscles. Hold this stretch for six seconds. Release the tension as you exhale. Repeat this exercise five to ten times.
These are just some examples of how to use isometrics to your advantage.
Sunday, March 28, 2010
Natural Ways to Lose Weight
Instead of turning to the doctor for a prescription or going to the store for appetite suppressants, try some natural remedies. You can feel full by consuming fewer calories. These techniques will fill you up the quick and easy way. Plus, they are easy on your budget.
Drink a glass of water 30 minutes prior to eating your meal. The water fills you up, and is a natural appetite suppressant. You won't want to eat as much. Also, choose water instead of carbonated beverages to save on calories while also improving your health. Drink water throughout the day to keep your body properly flushed.
Eat broth-based soup. You can either eat your soup 20-30 minutes prior to your regular meal, or choose the soup as your main dish. Choosing broth or vegetable-based soup instead of cream-based soups will give you less calories and fat. Making (or enjoying) a bowl of vegetable soup will provide you with nutrients and fiber. So, in addition to getting healthy, you will be filling yourself up from the fiber. Personally, I enjoy making a pot of minestrone soup and eating a cup of it as a main dish. Having some whole grain crackers (made without shortening or partially hydrogenated oils) with my soup rounds out my meal before dessert. Dessert is usually a bowl of nonfat frozen yogurt or fresh banana. Water is my chosen beverage. Great stuff!
Snack on nutrient-rich, fiberful foods. Instead of snacking on dense, fatty foods such as potato chips or convenience foods, choose alternatives. Fresh fruits and vegetables will give you nutrients and fiber at the same time. This will quench your appetite and need to eat more. Apple slices with peanut butter or lowfat cheese, hummus on whole wheat crackers, or munching on baby carrots and broccoli cuts are good ideas.
Get more whole grains into your diet. Substituting whole grains foods for foods made with refined flours will not only supply you with valuable fiber, you will be getting more nutrients. Read the food labels. The ingredients need to state “whole grain” not “enriched” or some other word for refined. For instance, I have noticed that whole grain Cheerios have “whole oats” as the number one ingredient. Knock-offs claiming to be the equivalent, have “oat flour” (which is the refined version of the whole oat) as the main ingredient. They are not the same. Choose whole grain products including cereals, breads, crackers, snack items and pastas – just to name a few.
Eat more apples. Apples are rich sources of fiber, pectin and nutrients. Fiber takes longer to digest, leaving you feeling fuller for longer periods of time. In addition to snacking on apples, try eating one 30 minutes prior to a meal. You may be surprised with how full you feel. :)
Use your imagination. It is not as difficult as you may think to cut your appetite the healthy way. After doing it for a while, it will become a natural part of your life.
There are two websites I found that I wanted to pass along. You can get more information on eating less calories to lose weight by visiting the Mayo Clinic's site at http://www.mayoclinic.com/health/weight-loss/NU00195. Another one I found is located at: http://www.everydayhealth.com/weight/foods-that-make-you-full.aspx?xid=nl_EverydayHealthHeartHealth_20090815
Enjoy!
Find interesting? Kindly share...
Drink a glass of water 30 minutes prior to eating your meal. The water fills you up, and is a natural appetite suppressant. You won't want to eat as much. Also, choose water instead of carbonated beverages to save on calories while also improving your health. Drink water throughout the day to keep your body properly flushed.
Eat broth-based soup. You can either eat your soup 20-30 minutes prior to your regular meal, or choose the soup as your main dish. Choosing broth or vegetable-based soup instead of cream-based soups will give you less calories and fat. Making (or enjoying) a bowl of vegetable soup will provide you with nutrients and fiber. So, in addition to getting healthy, you will be filling yourself up from the fiber. Personally, I enjoy making a pot of minestrone soup and eating a cup of it as a main dish. Having some whole grain crackers (made without shortening or partially hydrogenated oils) with my soup rounds out my meal before dessert. Dessert is usually a bowl of nonfat frozen yogurt or fresh banana. Water is my chosen beverage. Great stuff!
Snack on nutrient-rich, fiberful foods. Instead of snacking on dense, fatty foods such as potato chips or convenience foods, choose alternatives. Fresh fruits and vegetables will give you nutrients and fiber at the same time. This will quench your appetite and need to eat more. Apple slices with peanut butter or lowfat cheese, hummus on whole wheat crackers, or munching on baby carrots and broccoli cuts are good ideas.
Get more whole grains into your diet. Substituting whole grains foods for foods made with refined flours will not only supply you with valuable fiber, you will be getting more nutrients. Read the food labels. The ingredients need to state “whole grain” not “enriched” or some other word for refined. For instance, I have noticed that whole grain Cheerios have “whole oats” as the number one ingredient. Knock-offs claiming to be the equivalent, have “oat flour” (which is the refined version of the whole oat) as the main ingredient. They are not the same. Choose whole grain products including cereals, breads, crackers, snack items and pastas – just to name a few.
Eat more apples. Apples are rich sources of fiber, pectin and nutrients. Fiber takes longer to digest, leaving you feeling fuller for longer periods of time. In addition to snacking on apples, try eating one 30 minutes prior to a meal. You may be surprised with how full you feel. :)
Use your imagination. It is not as difficult as you may think to cut your appetite the healthy way. After doing it for a while, it will become a natural part of your life.
There are two websites I found that I wanted to pass along. You can get more information on eating less calories to lose weight by visiting the Mayo Clinic's site at http://www.mayoclinic.com/health/weight-loss/NU00195. Another one I found is located at: http://www.everydayhealth.com/weight/foods-that-make-you-full.aspx?xid=nl_EverydayHealthHeartHealth_20090815
Enjoy!
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Friday, March 26, 2010
Slow-Cooked Herbed Salmon
This recipe involves a crockpot, something I use on a regular basis. It is so easy, anyone can do it. The results give the appearance of special culinary skills. It's fun....
It is an great and tasty way to get your Omega-3s and heart-healthy salmon into your meal:
3-ounces salmon
Italian seasoning
water
Just cover the crockpot's bottom with water. Place the salmon into the crockpot. Sprinkle with Italian seasoning. If you don't have Italian seasonin, use oregano, parsley, basil, thyme and rosemary.
Turn crockpot on high. Place lid onto pot. For extra insulation, I like to cover the lid with a thick towel.
Cook for about 1 hour. Turn the salmon over and sprinkle with other side with the spices. Cook for about another hour. Make certain there is enough liquid underneath the salmon to avoid sticking or browning.
When done, remove salmon from pot and serve. You may want to squeeze a fresh orange or lemon onto the salmon prior to serving. This provides extra flavor.
It is an great and tasty way to get your Omega-3s and heart-healthy salmon into your meal:
3-ounces salmon
Italian seasoning
water
Just cover the crockpot's bottom with water. Place the salmon into the crockpot. Sprinkle with Italian seasoning. If you don't have Italian seasonin, use oregano, parsley, basil, thyme and rosemary.
Turn crockpot on high. Place lid onto pot. For extra insulation, I like to cover the lid with a thick towel.
Cook for about 1 hour. Turn the salmon over and sprinkle with other side with the spices. Cook for about another hour. Make certain there is enough liquid underneath the salmon to avoid sticking or browning.
When done, remove salmon from pot and serve. You may want to squeeze a fresh orange or lemon onto the salmon prior to serving. This provides extra flavor.
Sunday, March 21, 2010
Eating for Hair Growth
Concerned about your hair health and its growth rate? Here is some information...
The main nutrient in hair is protein says the Mayo Clinic. So, a natural remedy that can improve your hair health and growth rate involves eating foods that contain protein. The protein can be from either plant-based or animal-based sources.
Soy is a plant-based, protein-rich source that you can use to your advantage. Soy foods include tofu, tempeh, miso, soy milk and various meatless dishes. Usually, the food packaging will state the type of protein the product contains. (At least they should.)
Of course, there are a variety of animal-based protein sources. These include beef, lamb, veal, venison, poultry and seafood.
Make certain to include the protein as part of a well-balanced diet in order to gain as many benefits as possible.
The main nutrient in hair is protein says the Mayo Clinic. So, a natural remedy that can improve your hair health and growth rate involves eating foods that contain protein. The protein can be from either plant-based or animal-based sources.
Soy is a plant-based, protein-rich source that you can use to your advantage. Soy foods include tofu, tempeh, miso, soy milk and various meatless dishes. Usually, the food packaging will state the type of protein the product contains. (At least they should.)
Of course, there are a variety of animal-based protein sources. These include beef, lamb, veal, venison, poultry and seafood.
Make certain to include the protein as part of a well-balanced diet in order to gain as many benefits as possible.
Sunday, February 14, 2010
Understanding Soy Milk Varieties
When buying soy milk it's important to read the label. Just because something appears “healthy” doesn't mean it is. In my natural foods classes, I teach my students about the different types of soy milk. It helps increase awareness. Here's the scoop...
Unsweetened. This means that the milk consists of only soy beans and water. Make certain the water is unfiltered for the best results.
Plain. This does not mean unadulterated. Plain means that it is unsweetened soy milk with the addition of a sweetener. Usually the sweetener is organic sugar. There are other sweeteners used, however.
Vanilla. Vanilla soy milk is plain soy milk with the addition of vanilla flavoring.
Chocolate. Chocolate soy milk is plain soy milk with the addition of chocolate flavoring. Sometimes there are added ingredients on top of this.
Flavors. There are currently a variety of flavored-soy milks on the marketplace. Some include fruit mixtures such as mango, pineapple and orange. Be sure to read the ingredients to find out the exact ingredients. Usually these flavored versions have extra sugars.
There are so many soy milks on the market now, it's easy to become overwhelmed. Hope this helps.
Want to learn more? Contact me...
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Unsweetened. This means that the milk consists of only soy beans and water. Make certain the water is unfiltered for the best results.
Plain. This does not mean unadulterated. Plain means that it is unsweetened soy milk with the addition of a sweetener. Usually the sweetener is organic sugar. There are other sweeteners used, however.
Vanilla. Vanilla soy milk is plain soy milk with the addition of vanilla flavoring.
Chocolate. Chocolate soy milk is plain soy milk with the addition of chocolate flavoring. Sometimes there are added ingredients on top of this.
Flavors. There are currently a variety of flavored-soy milks on the marketplace. Some include fruit mixtures such as mango, pineapple and orange. Be sure to read the ingredients to find out the exact ingredients. Usually these flavored versions have extra sugars.
There are so many soy milks on the market now, it's easy to become overwhelmed. Hope this helps.
Want to learn more? Contact me...
Find interesting? Kindly share....
Tuesday, January 26, 2010
Healthy Yogurt Treat
Instead of buying sugar-laden, commercially manufactured yogurt....try this:
1 cup plain low-fat yogurt
1/4 cup pineapple chunks
1/2 banana, sliced
1 teaspoon flax seeds
unsweetened pineapple juice, to taste
Place all ingredients into bowl. Mix thoroughly. Adjust juice to your liking.
Besides getting more nutrients than store-bought versions, you have control over the ingredients.
Enjoy!
1 cup plain low-fat yogurt
1/4 cup pineapple chunks
1/2 banana, sliced
1 teaspoon flax seeds
unsweetened pineapple juice, to taste
Place all ingredients into bowl. Mix thoroughly. Adjust juice to your liking.
Besides getting more nutrients than store-bought versions, you have control over the ingredients.
Enjoy!
Monday, December 14, 2009
Heart Healthy Holiday Cookies
It's the time of year to share both baking ideas and baked goods with others. Here are some ways you can save on calories and fat while still maintaining the taste of your goods:
Prepare your cookie dough batter. Make some substitutions. For instance, for oatmeal cookies you can save on saturated fats by substituting "heart healthy" margarine for butter. To increase the nutritional value, use unbleached instead of bleached flour. Add extra cinnamon in place of some brown sugar.
Prepare your cookie sheets. Use parchment paper instead of lightly greasing your cookie sheet. This will save calories while also reducing your fat content. It does not affect the taste, either.
Shape your dough. Shape the dough into canes, bells and stockings. This is done by moistening your hands with water, picking up some dough, and placing it onto the cookie sheet. Now, shape into your preferred item.
Bake. Bake the holiday-themed cookies per your recipe instructions.
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Prepare your cookie dough batter. Make some substitutions. For instance, for oatmeal cookies you can save on saturated fats by substituting "heart healthy" margarine for butter. To increase the nutritional value, use unbleached instead of bleached flour. Add extra cinnamon in place of some brown sugar.
Prepare your cookie sheets. Use parchment paper instead of lightly greasing your cookie sheet. This will save calories while also reducing your fat content. It does not affect the taste, either.
Shape your dough. Shape the dough into canes, bells and stockings. This is done by moistening your hands with water, picking up some dough, and placing it onto the cookie sheet. Now, shape into your preferred item.
Bake. Bake the holiday-themed cookies per your recipe instructions.
Find interesting? Kindly share...
Monday, December 07, 2009
How To Use Hazelnuts
During the holiday season, in particular, there are a variety of nuts available on the marketplace. Someone recently asked me what to do with hazelnuts. First, in order to eat them, the hazelnuts must be shelled. Don't laugh, I had some students not know this. Here are some suggestions, an excerpt from one of my popular articles:
Add to cookie batter. Use hazelnuts instead of walnuts in a variety of cookies. The hazelnuts will be chewier and less porous than the walnuts. Hazelnuts are good in the following cookies: chocolate chip, peanut butter, shortbread and Russian tea cakes. They can also be added to sugar or butter cookies for a delightful surprise. Use a half hazelnut as decoration in a thumbprint cookie.
Use as a snack. If you are not in the mood for baking, simply chop up some shelled hazelnuts and munch on them as a snack. According to the American Heart Association, hazelnuts are considered heart-healthy foods since they contain a variety of antioxidants and unsaturated fats known as Omega-3 fatty acids. They are also protein-rich food sources. Eat them in moderation, however, since they are calorie and fat-laden.
Add to cookie batter. Use hazelnuts instead of walnuts in a variety of cookies. The hazelnuts will be chewier and less porous than the walnuts. Hazelnuts are good in the following cookies: chocolate chip, peanut butter, shortbread and Russian tea cakes. They can also be added to sugar or butter cookies for a delightful surprise. Use a half hazelnut as decoration in a thumbprint cookie.
Use as a snack. If you are not in the mood for baking, simply chop up some shelled hazelnuts and munch on them as a snack. According to the American Heart Association, hazelnuts are considered heart-healthy foods since they contain a variety of antioxidants and unsaturated fats known as Omega-3 fatty acids. They are also protein-rich food sources. Eat them in moderation, however, since they are calorie and fat-laden.
Saturday, November 14, 2009
Holiday Hummus
Instead of buying processed hummus, which may contain a variety of additives, make some at home. Nothing beats fresh! The addition of dark green herbs and red vegetables will provide extra holiday color to your festivities. It's easier than you may think.
½ cup raw, unhulled sesame seeds
1 15-ounce can garbanzo beans
3 tablespoons olive oil
1 garlic clove
4 large slices roasted red peppers
salt and pepper to taste
Lightly spritz a frying pan with oil. Cook the sesame seeds in the pan over medium heat. Cook until golden brown, which will be about five minutes.
Place toasted seeds into blender. Add remaining ingredients. Blend until you reach a creamy and smooth consistency. Take a sample and adjust spices and/or oil per your liking. You may want to add some more garlic, some Italian seasoning or sun-dried tomatoes. Or, add freshly chopped parsley or basil.
Serve on your favorite whole grain bread, bagel or cracker. Use as a dip at parties. This is a great potluck dish to share with others.
Store unused portion in airtight container in your refrigerator.
NOTE: If you don't want to cook the sesame seeds, you can simply buy some already made tahini. Tahini is sesame seeds and olive oil blended into a smooth consistency.
½ cup raw, unhulled sesame seeds
1 15-ounce can garbanzo beans
3 tablespoons olive oil
1 garlic clove
4 large slices roasted red peppers
salt and pepper to taste
Lightly spritz a frying pan with oil. Cook the sesame seeds in the pan over medium heat. Cook until golden brown, which will be about five minutes.
Place toasted seeds into blender. Add remaining ingredients. Blend until you reach a creamy and smooth consistency. Take a sample and adjust spices and/or oil per your liking. You may want to add some more garlic, some Italian seasoning or sun-dried tomatoes. Or, add freshly chopped parsley or basil.
Serve on your favorite whole grain bread, bagel or cracker. Use as a dip at parties. This is a great potluck dish to share with others.
Store unused portion in airtight container in your refrigerator.
NOTE: If you don't want to cook the sesame seeds, you can simply buy some already made tahini. Tahini is sesame seeds and olive oil blended into a smooth consistency.
Thursday, November 12, 2009
Cheap and Easy Banana Jam
There are other ways to use those over-ripe bananas that usually go into either the garbage or banana bread. Try turning them into a delicious topping. This makes a healthy, low fat spread. Here's how...
1-2 ripe bananas, peeled
cinnamon
nutmeg
Mash the bananas in a small bowl. Add cinnamon and nutmeg per your taste. Keep mixing with fork until desired consistency is reached.
Store in a glass,covered container. Keep in refrigerator.
Spread onto toast, English muffin, crackers or bagel. You can make a peanut butter and jam sandwich for a taste treat. Dip some pita triangles into the spread.
Enjoy!
1-2 ripe bananas, peeled
cinnamon
nutmeg
Mash the bananas in a small bowl. Add cinnamon and nutmeg per your taste. Keep mixing with fork until desired consistency is reached.
Store in a glass,covered container. Keep in refrigerator.
Spread onto toast, English muffin, crackers or bagel. You can make a peanut butter and jam sandwich for a taste treat. Dip some pita triangles into the spread.
Enjoy!
Thursday, October 29, 2009
Worried about scars and/or wrinkles? try this
Cocoa butter has been shown to help diminish both scars and wrinkles according to NHL retired goalkeeper, Johnny Bower.
Wednesday, October 21, 2009
Enjoying Pumpkin
It's that time of year. Pumpkin and squash are in season! Here is an easy and tasty way to enjoy pumpkin other than baked goods.
You need a fresh pie pumpkin for this recipe. Cutting into them may take more work than you'd like, but the taste is well worth it.
Mashed Pumpkin
2 cups pie pumpkin, cut into chunks
garlic powder taste
1 tablespoon butter
1/4 cup pineapple with juice
3 teaspoons yogurt
Cut the pumpkin. Remove the seeds and set aside. You can clean and roast them for snacks.
Steam the cut pumpkin until tender, about 10 minutes. Cool slightly. Remove the peels and discard.
Place cooked pumpkin into serving bowl or mixing bowl. Add pineapple, butter and plain yogurt. Mash all ingredients together with a fork or potato masher. Add garlic powder to taste. Adjust the pineapple juice and yogurt to your individual taste.
Serve warm as a side dish.
Note: For a taste similar to pumpkin pie, add a mixture of cinnamon, nutmeg and ginger.
You need a fresh pie pumpkin for this recipe. Cutting into them may take more work than you'd like, but the taste is well worth it.
Mashed Pumpkin
2 cups pie pumpkin, cut into chunks
garlic powder taste
1 tablespoon butter
1/4 cup pineapple with juice
3 teaspoons yogurt
Cut the pumpkin. Remove the seeds and set aside. You can clean and roast them for snacks.
Steam the cut pumpkin until tender, about 10 minutes. Cool slightly. Remove the peels and discard.
Place cooked pumpkin into serving bowl or mixing bowl. Add pineapple, butter and plain yogurt. Mash all ingredients together with a fork or potato masher. Add garlic powder to taste. Adjust the pineapple juice and yogurt to your individual taste.
Serve warm as a side dish.
Note: For a taste similar to pumpkin pie, add a mixture of cinnamon, nutmeg and ginger.
Sunday, October 18, 2009
Healthy Homemade Pumpkin Spice Coffee
It's that time of the year when thoughts of pumpkin and Halloween treats come around. A favorite is Pumpkin Spice Latte. Instead of spending espresso-type prices for a cup of coffee, here's a homemade version that can be easily followed.
16 ounces water
2 Tablespoons coffee, your choice
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon ginger
Pour the water into your coffee maker. Place a coffee filter into its proper place in the machine. Scoop the coffee in its compartment. Place the spices on top of the coffee.
Brew as directed. This recipe makes two servings of black, flavored coffee.
You can add milk, soy milk and/or sugar per your taste.
16 ounces water
2 Tablespoons coffee, your choice
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon ginger
Pour the water into your coffee maker. Place a coffee filter into its proper place in the machine. Scoop the coffee in its compartment. Place the spices on top of the coffee.
Brew as directed. This recipe makes two servings of black, flavored coffee.
You can add milk, soy milk and/or sugar per your taste.
Thursday, October 15, 2009
Natural Aging Remedies
Looking for ways to decrease your wrinkles? You are what you eat. Eat more healthy foods that decrease the aging process. Foods containing Vitamin C and linoleic acid are beneficial.
Citrus fruits (oranges, grapefruits, lemons and limes) and vegetables like broccoli are high in Vitamin C. Other foods high in Vitamin C include berries such as blueberries, strawberries and blackberries. Or, take a supplement.
Linoleic acid is found in Omega-3 fatty acids. Foods containing high amounts of this acid include nuts and seeds like almonds, flax seeds, pistachios and walnuts. Cold water fish are also high in this. Enjoy salmon, herring, sardines, trout and mackerel.
Enjoy!
Source: USDA
Citrus fruits (oranges, grapefruits, lemons and limes) and vegetables like broccoli are high in Vitamin C. Other foods high in Vitamin C include berries such as blueberries, strawberries and blackberries. Or, take a supplement.
Linoleic acid is found in Omega-3 fatty acids. Foods containing high amounts of this acid include nuts and seeds like almonds, flax seeds, pistachios and walnuts. Cold water fish are also high in this. Enjoy salmon, herring, sardines, trout and mackerel.
Enjoy!
Source: USDA
Saturday, October 10, 2009
Heart Healthy Mashed Potatoes
Here is a tasty recipe that is both easy to make and delicious. The garlic is a natural remedy for lowering harmful cholesterol, or LDL, states the Mayo Clinic.
1 medium-sized potato, peeled and cubed
1 thin slice red or yellow onion
1 teaspoon butter or Omega-3 enriched margarine
2-3 tablespoons plain yogurt
garlic powder
Place vegetables into steamer. Steam about 8 minutes, until tender. Remove from heat and place into mixing bowl (or...into serving dish). Mash potatoes. Add in butter and yogurt as you reach your desired consistency. Sprinkle garlic powder in to taste.
Serve warm.
This recipe can also be made with the potato peels, if you desire. It is great with red potatoes. :)
1 medium-sized potato, peeled and cubed
1 thin slice red or yellow onion
1 teaspoon butter or Omega-3 enriched margarine
2-3 tablespoons plain yogurt
garlic powder
Place vegetables into steamer. Steam about 8 minutes, until tender. Remove from heat and place into mixing bowl (or...into serving dish). Mash potatoes. Add in butter and yogurt as you reach your desired consistency. Sprinkle garlic powder in to taste.
Serve warm.
This recipe can also be made with the potato peels, if you desire. It is great with red potatoes. :)
Friday, September 25, 2009
Nature's Mind Foods
Are you concerned about keeping your memory in tip top shape? There is a way to nourish your mind the natural way by eating certain foods that help your mind. Here are some of the best foods for aiding your brain's functioning.
Berries. Berries are great sources of antioxidants that help prevent free radical damage to brain cells. According to the Mayo Clinic, antioxidants have been shown to help protect against certain neurological conditions such as Alzheimer's and attention deficit disorders. Enhanced memory functioning is a byproduct of antioxidants. Berries include raspberries, blueberries, strawberries and blackberries.
Coffee and tea. Finally, something positive about coffee. Recent studies have shown that those drinking three 8-ounce cups daily experienced less memory loss than those who didn't. Caffeine seems to be the main factor. Those who drank decaffeinated experienced a memory loss decline as compared to caffeinated drinkers.
Green Tea. We have all heard about the benefits of green tea, with its high antioxidant level. Green tea is high in polyphenols which can improve your cognitive dysfunction caused by stress. This helps to keep your brain healthy as you age.
Fish. The American Heart Association and Mayo Clinic have recommended eating two to three servings of fish weekly as part of a heart healthy diet. Fish contains many beneficial nutrients, the most prevalent being Omega-3 fatty acids. These essential fatty acids are found in cold water fish such as herring, mackerel, sardines, trout and albacore tuna. Omega 3 helps improve neurodegenerative conditions such as learning capacity, decrease behavioral problems and diminish dyslexia (reversing letters).
Dark green leafy vegetables. Spinach, collards, mustard greens and other leafy greens are high in Vitamin C and folic acid. These antioxidants are needed for a healthy memory, brain functioning, heightened learning and mood. Frozen spinach is as beneficial as the fresh version.
Find interesting? Kindly share...
Sources:
The Mayo Clinic
The Better Brain Book, David Perlmutter, MD
101 Foods That Could Save Your Life, David Grotto, RD
Find interesting? Kindly share...
Berries. Berries are great sources of antioxidants that help prevent free radical damage to brain cells. According to the Mayo Clinic, antioxidants have been shown to help protect against certain neurological conditions such as Alzheimer's and attention deficit disorders. Enhanced memory functioning is a byproduct of antioxidants. Berries include raspberries, blueberries, strawberries and blackberries.
Coffee and tea. Finally, something positive about coffee. Recent studies have shown that those drinking three 8-ounce cups daily experienced less memory loss than those who didn't. Caffeine seems to be the main factor. Those who drank decaffeinated experienced a memory loss decline as compared to caffeinated drinkers.
Green Tea. We have all heard about the benefits of green tea, with its high antioxidant level. Green tea is high in polyphenols which can improve your cognitive dysfunction caused by stress. This helps to keep your brain healthy as you age.
Fish. The American Heart Association and Mayo Clinic have recommended eating two to three servings of fish weekly as part of a heart healthy diet. Fish contains many beneficial nutrients, the most prevalent being Omega-3 fatty acids. These essential fatty acids are found in cold water fish such as herring, mackerel, sardines, trout and albacore tuna. Omega 3 helps improve neurodegenerative conditions such as learning capacity, decrease behavioral problems and diminish dyslexia (reversing letters).
Dark green leafy vegetables. Spinach, collards, mustard greens and other leafy greens are high in Vitamin C and folic acid. These antioxidants are needed for a healthy memory, brain functioning, heightened learning and mood. Frozen spinach is as beneficial as the fresh version.
Find interesting? Kindly share...
Sources:
The Mayo Clinic
The Better Brain Book, David Perlmutter, MD
101 Foods That Could Save Your Life, David Grotto, RD
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Sunday, September 20, 2009
The Importance of Reading Food Labels
It never ceases to surprise me how people buy products without reading the labels. Then, when the person consumes the product, ill health besets them. All the individual needed to do was know what they were consuming.
Reading product labels will give you insight into what ingredients are in the product. If you are allergic to peanuts, the food label will tell you whether or not the food you are considering buying actually contains peanuts. Or, it will state whether the food was processed in a peanut processing manufacturing plant. (This means that the factory produces other products that contain peanuts and bits of the peanuts might have gotten into the food you are considering purchasing).
Food labels will tell you the amount of fat the product contains. It will breakdown the fat into saturated, unsaturated and trans fats. This is important if you are monitoring your fat content.
Other things you can learn from reading a food label: sugar content, calories per serving (take note of what is considered a serving size), cholesterol, sodium (salt), carbohydrates, fiber, protein and ingredients. Ingredients are listed from the most prominent to the least used. (The first ingredient listed will be what the product contains the most of).
Labels will let you know whether those “healthy” energy drinks contain caffeine or other energy-producing ingredients. If you cannot tolerate caffeine, don't buy an energy drink that contains caffeine. This needs to be mentioned since a newsworthy piece lately centered around a lady who was surprised she ended up in the emergency room after drinking an energy drink. The energy drink contained caffeine. She didn't read the label. She thought the drink was “all natural” and “healthy” as the advertising claim stated. Caffeine is all-natural.
It was not that long ago that food labels did not exist on our products. The Center for Science in the Public Interest (CSPI) initiated a grass roots operation to protect us consumers. Food manufacturing are now required to list the ingredients in the products they sell in our marketplace. Be appreciative of the fact that they do. There is a ways to go with the information these labels state. For the time being, however, they have come a long way. USE THEM. You are responsible for your health, no one else.
Find interesting? Kindly share....
Reading product labels will give you insight into what ingredients are in the product. If you are allergic to peanuts, the food label will tell you whether or not the food you are considering buying actually contains peanuts. Or, it will state whether the food was processed in a peanut processing manufacturing plant. (This means that the factory produces other products that contain peanuts and bits of the peanuts might have gotten into the food you are considering purchasing).
Food labels will tell you the amount of fat the product contains. It will breakdown the fat into saturated, unsaturated and trans fats. This is important if you are monitoring your fat content.
Other things you can learn from reading a food label: sugar content, calories per serving (take note of what is considered a serving size), cholesterol, sodium (salt), carbohydrates, fiber, protein and ingredients. Ingredients are listed from the most prominent to the least used. (The first ingredient listed will be what the product contains the most of).
Labels will let you know whether those “healthy” energy drinks contain caffeine or other energy-producing ingredients. If you cannot tolerate caffeine, don't buy an energy drink that contains caffeine. This needs to be mentioned since a newsworthy piece lately centered around a lady who was surprised she ended up in the emergency room after drinking an energy drink. The energy drink contained caffeine. She didn't read the label. She thought the drink was “all natural” and “healthy” as the advertising claim stated. Caffeine is all-natural.
It was not that long ago that food labels did not exist on our products. The Center for Science in the Public Interest (CSPI) initiated a grass roots operation to protect us consumers. Food manufacturing are now required to list the ingredients in the products they sell in our marketplace. Be appreciative of the fact that they do. There is a ways to go with the information these labels state. For the time being, however, they have come a long way. USE THEM. You are responsible for your health, no one else.
Find interesting? Kindly share....
Saturday, September 05, 2009
What is Plain Soymilk?
When I think of plain soy milk, I think back to the “hippie days” when not many people drank it. Plain meant the ingredients were nothing but water and soybeans. It couldn't get much simpler than that.
With the recent popularity of soy foods come many changes within the ingredients. Everywhere you turn it seems there is another soy food choice. And, after reading the ingredients, some are not too healthy.
Plain now comes in varieties. Spare me. There is Plain Unsweetened. This consists of only filtered water and soybeans. Choose organic soybeans, if you can. Many times when I buy this, I simply add a little water to it. For my taste preference, straight from the container is too thick for me. You may be different.
There is soy milk marked 'Plain'. After purchasing this, I forgot to read the ingredients label. (OK, I made a mistake). This plain variety contained water, organic cane sugar and soybeans plus other stuff. In other words, it was sweetened Plain soy milk.
There is Plain Regular and Plain Low Fat. Unless you like drinking sweetened water, forgo the Plain Low fat. I hadn't tasted anything so unpalatable in ages. The Plain Regular was better, but still too sweet for my taste buds.
Personally, I think all this soy foods stuff has totally gotten out of hand. It can be very confusing to someone not used to eating any soy. After going to the marketplace and being bombarded with all the varieties available, it can be very intimidating. That is one of the main reasons people come to my classes, to learn about soy and how to use it.
Hope this helps others going through the same thing.
Interesting? Kindly share...
With the recent popularity of soy foods come many changes within the ingredients. Everywhere you turn it seems there is another soy food choice. And, after reading the ingredients, some are not too healthy.
Plain now comes in varieties. Spare me. There is Plain Unsweetened. This consists of only filtered water and soybeans. Choose organic soybeans, if you can. Many times when I buy this, I simply add a little water to it. For my taste preference, straight from the container is too thick for me. You may be different.
There is soy milk marked 'Plain'. After purchasing this, I forgot to read the ingredients label. (OK, I made a mistake). This plain variety contained water, organic cane sugar and soybeans plus other stuff. In other words, it was sweetened Plain soy milk.
There is Plain Regular and Plain Low Fat. Unless you like drinking sweetened water, forgo the Plain Low fat. I hadn't tasted anything so unpalatable in ages. The Plain Regular was better, but still too sweet for my taste buds.
Personally, I think all this soy foods stuff has totally gotten out of hand. It can be very confusing to someone not used to eating any soy. After going to the marketplace and being bombarded with all the varieties available, it can be very intimidating. That is one of the main reasons people come to my classes, to learn about soy and how to use it.
Hope this helps others going through the same thing.
Interesting? Kindly share...
Tuesday, September 01, 2009
Heart Healthy Breakfast Treat
The first meal of your day is important since it provides fuel to carry you through. Here is a fiber rich and tasty way to help your heart out. The cantaloupe is high in Vitamin C and fiber. The cottage cheese provides protein. And, the flax seeds are high in Omega 3 fatty acids and fiber...both essential for heart health. This recipe is also low in calories.
¼ cantaloupe, cubed and removed from skin
½ cup low fat cottage cheese
1 teaspoon flax seeds
sprinkling of cinnamon
Cut up the cantaloupe and place onto serving plate. Place the cottage cheese on top. Sprinkle with the flax seeds and cinnamon. Adjust the cinnamon per your taste.
Enjoy!
¼ cantaloupe, cubed and removed from skin
½ cup low fat cottage cheese
1 teaspoon flax seeds
sprinkling of cinnamon
Cut up the cantaloupe and place onto serving plate. Place the cottage cheese on top. Sprinkle with the flax seeds and cinnamon. Adjust the cinnamon per your taste.
Enjoy!
Friday, August 21, 2009
Heart Healthy Fruity Oatmeal
Instead of simply eating a bowl of hot oatmeal with brown sugar (or other refined sugars) for breakfast, try this variation. It is all natural, adds extra sweetness and fiber.
Serves 1.
1/2 cup whole oats (oatmeal, quick or regular cooking variety)
1 cup water
1/4 small apple, peeled and diced
1-2 Tablespoons raisins or chopped dried prunes
sprinkling of cinnamon
low fat soy milk
Place water into saucepan on stove top. Cook over medium heat until water starts to boil. Add in oats, apple and dried fruit. Stir frequently. Bring to boil. Lower heat and cook until apples are tender.
Add more water as needed.
Pour into serving bowl. Sprinkle on cinnamon. Pour milk over oatmeal.
If you don't have apple, add fresh blueberries.
Enjoy!
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Serves 1.
1/2 cup whole oats (oatmeal, quick or regular cooking variety)
1 cup water
1/4 small apple, peeled and diced
1-2 Tablespoons raisins or chopped dried prunes
sprinkling of cinnamon
low fat soy milk
Place water into saucepan on stove top. Cook over medium heat until water starts to boil. Add in oats, apple and dried fruit. Stir frequently. Bring to boil. Lower heat and cook until apples are tender.
Add more water as needed.
Pour into serving bowl. Sprinkle on cinnamon. Pour milk over oatmeal.
If you don't have apple, add fresh blueberries.
Enjoy!
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Thursday, August 13, 2009
Heart Healthy Minestrone Soup
Heart healthy is the term given to foods that are known to help your cardiovascular system. The term was coined by the American Heart Association. Here's a soup that is rich in fiber and antioxidants, both essential in a heart healthy diet. Plus, the broth base is much lower in calories than any creamed soup.
As a way to get more nutrients and less calories, I developed this recipe. This soup is easy to make, quick and nutritious. It can be made in either a crockpot or dutch oven style pan. If cooked on the stovetop, the cooking process is much quicker.
Minestrone Soup
2- 15 ounce cans, tomatoes (one stewed and one plain)
1 cup V-8 juice (low sodium)
2 cups water
2 garlic cloves, chopped
1/2 cup green beans, chopped
1/4 cup onion, chopped
1/2 cup broccoli, chopped
1/2 cup kidney beans, cooked
1/2 cup zucchini, peeled and cubed
1/2 cup cabbage, chopped
3 tablespoons Italian seasoning (or combo of thyme, rosemary and oregano)
1/4 macaroni, uncooked
Place all ingredients, except for macaroni,into dutch oven or crockpot. If in dutch oven, cook over medium heat for about 30 minutes. Stir occasionally.
If using crock pot, cook on high heat for 5 hours. Stir occasionally.
In both uses, add macaroni during last 1/4 of cooking time.
Serve with whole grain crackers or bread. The addition of a green salad with make a complete meal.
Enjoy!
As a way to get more nutrients and less calories, I developed this recipe. This soup is easy to make, quick and nutritious. It can be made in either a crockpot or dutch oven style pan. If cooked on the stovetop, the cooking process is much quicker.
Minestrone Soup
2- 15 ounce cans, tomatoes (one stewed and one plain)
1 cup V-8 juice (low sodium)
2 cups water
2 garlic cloves, chopped
1/2 cup green beans, chopped
1/4 cup onion, chopped
1/2 cup broccoli, chopped
1/2 cup kidney beans, cooked
1/2 cup zucchini, peeled and cubed
1/2 cup cabbage, chopped
3 tablespoons Italian seasoning (or combo of thyme, rosemary and oregano)
1/4 macaroni, uncooked
Place all ingredients, except for macaroni,into dutch oven or crockpot. If in dutch oven, cook over medium heat for about 30 minutes. Stir occasionally.
If using crock pot, cook on high heat for 5 hours. Stir occasionally.
In both uses, add macaroni during last 1/4 of cooking time.
Serve with whole grain crackers or bread. The addition of a green salad with make a complete meal.
Enjoy!
Wednesday, August 12, 2009
Tuesday, August 11, 2009
Learning about Garlic & Its Byproducts
One of my students did not understand garlic and products made out of it. So, simply put...
Garlic granules is processed garlic, with no added ingredients.
Garlic powder is garlic granules processed a step further. It
contains nothing but garlic.
Garlic salt is a mixture of garlic powder and salt.
Hope this helps.
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Garlic granules is processed garlic, with no added ingredients.
Garlic powder is garlic granules processed a step further. It
contains nothing but garlic.
Garlic salt is a mixture of garlic powder and salt.
Hope this helps.
Interesting? Kindly share....
Sunday, August 09, 2009
High Fiber Foods
One of the benefits of eating fiber is the fact it's a natural appetite suppressant. It provides us with a sense of fullness, which in turn, causes us to not want to eat as much.
Fiber is also known for requiring a lot of chewing. Chewing, it is said, causes us to not want to eat as much. Here's my scoop...
This morning I started my day with a bowl full of whole grain cold cereal. Kashi, to be exact. It was very tasty. And, it requiring a lot of chewing. No, wait. It wasn't a lot of chewing. It was so much chewing I almost fell asleep. My jaw hurt. I was pooped from chewing so much. Now, that's too much chewing for my blood.
As much as I may not like hot oatmeal, I'm returning to it. It doesn't require a lot of chewing and I don't get tired from wasting so much energy chowing down on it.
I'm pooped.
Fiber is also known for requiring a lot of chewing. Chewing, it is said, causes us to not want to eat as much. Here's my scoop...
This morning I started my day with a bowl full of whole grain cold cereal. Kashi, to be exact. It was very tasty. And, it requiring a lot of chewing. No, wait. It wasn't a lot of chewing. It was so much chewing I almost fell asleep. My jaw hurt. I was pooped from chewing so much. Now, that's too much chewing for my blood.
As much as I may not like hot oatmeal, I'm returning to it. It doesn't require a lot of chewing and I don't get tired from wasting so much energy chowing down on it.
I'm pooped.
Friday, August 07, 2009
Get Physical
It's a well known fact that exercise is beneficial in more ways than one. If you are interested in increasing your physical activity, there are a number of ways to accomplish this without spending any money on gym memberships. For instance:
Walking. The American Heart Association recommends getting 30 minutes of cardiovascular exercise (such as walking) 5 days a week. You can walk at your own pace. Plus, it's convenient. Walking can be done outdoors or indoors. Many malls open their doors for mall walkers. Check your local community directory since there may be groups that get together for this purpose. Walking is cheap, also. The only cost is the money you pay for a good pair of walking shoes (an absolute necessity).
Household activities. Gardening is known to give a good workout. It increases your heart rate plus works your muscles. If you don't have a garden, join a gardening club and volunteer to maintain their gardens. Tasks such as household cleaning can provide a benefit. Vacuuming, washing and/or painting walls, rearranging furniture and cleaning all increase your heart rate.
Outdoor activities. Mow the lawn with a hand pushed mower. Clean the garage. Paint the exteriors. Power wash the deck. Varnish the deck.
Other. Park farther away from the store entrance, forcing you to walk further. Walk instead of taking the cab. If playing golf, walk instead of using a golf cart. Carry your own clubs.
These are just examples of how to increase your physical activity level.
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Walking. The American Heart Association recommends getting 30 minutes of cardiovascular exercise (such as walking) 5 days a week. You can walk at your own pace. Plus, it's convenient. Walking can be done outdoors or indoors. Many malls open their doors for mall walkers. Check your local community directory since there may be groups that get together for this purpose. Walking is cheap, also. The only cost is the money you pay for a good pair of walking shoes (an absolute necessity).
Household activities. Gardening is known to give a good workout. It increases your heart rate plus works your muscles. If you don't have a garden, join a gardening club and volunteer to maintain their gardens. Tasks such as household cleaning can provide a benefit. Vacuuming, washing and/or painting walls, rearranging furniture and cleaning all increase your heart rate.
Outdoor activities. Mow the lawn with a hand pushed mower. Clean the garage. Paint the exteriors. Power wash the deck. Varnish the deck.
Other. Park farther away from the store entrance, forcing you to walk further. Walk instead of taking the cab. If playing golf, walk instead of using a golf cart. Carry your own clubs.
These are just examples of how to increase your physical activity level.
Find interesting? Kindly share...
Monday, August 03, 2009
Heart Healthy Yogurt
Instead of buying those prepared and packaged fruit yogurts, try this recipe. It is quick, easy and can be altered to your preference.
1/2 cup plain yogurt
1/4 cup pineapple wedges
2-3 T pineapple juice
1/2 t flax seeds
If using canned pineapple, buy the variety in its own juice. Avoid the syrupy variety since this has a high added sugar content.
The flaxseeds provide a crunch texture, while also containing fiber.
You can adjust the amount of both pineapple and juice to suit your taste.
1/2 cup plain yogurt
1/4 cup pineapple wedges
2-3 T pineapple juice
1/2 t flax seeds
If using canned pineapple, buy the variety in its own juice. Avoid the syrupy variety since this has a high added sugar content.
The flaxseeds provide a crunch texture, while also containing fiber.
You can adjust the amount of both pineapple and juice to suit your taste.
Saturday, August 01, 2009
Heart Healthy Breakfast Sandwich
Start your day with a nutritious low fat breakfast sandwich that is high in protein. It's easy and quick to make.
1 hard boiled egg, shelled
1 whole wheat English muffin, toasted
1 tablespoon low fat cream cheese
flax seeds
garlic powder
salt
Cut the English muffin in half. Toast it.
Spread the cream cheese on each muffin.
Slice the egg white and place onto the muffin. (Set aside, or toss, egg yolk).
Sprinkle with flax seeds.
Sprinkle with garlic powder and a touch of salt.
For variety, you can prepare one half of your English muffin like above. After covering with cream cheese, slice some fresh banana onto it. Sprinkle with cinnamon.
1 hard boiled egg, shelled
1 whole wheat English muffin, toasted
1 tablespoon low fat cream cheese
flax seeds
garlic powder
salt
Cut the English muffin in half. Toast it.
Spread the cream cheese on each muffin.
Slice the egg white and place onto the muffin. (Set aside, or toss, egg yolk).
Sprinkle with flax seeds.
Sprinkle with garlic powder and a touch of salt.
For variety, you can prepare one half of your English muffin like above. After covering with cream cheese, slice some fresh banana onto it. Sprinkle with cinnamon.
Friday, July 31, 2009
Forget Those Commercially Prepared "Healthy Yogurts"
Don't let the mass food manufacturers fool you, those fruit flavored yogurts are not healthy for you. Many of them are nothing but candy bars disguised as “healthy yogurt”. I find it disgusting and disconcerning to read the labels on these foods. If sugar isn't listed as the first ingredient, it is probably the second or third ingredient.
Commercially prepared, fruit yogurt varieties could be sweetened with ingredients such as sugar, dextrose, maltodextrin, corn syrup solids, aspartame, saccharin or fruit juice. The fruit juice may be one fruit or a combination of a variety of fruits with additional sweeteners.
Either way...you can make your own version of fruit yogurt without the added nonsense just mentioned. It is also much cheaper and healthier than the commercially prepared varieties. Here's how...
Buy a container of plain yogurt. (PLAIN without any vanilla or other flavorings). The low fat variety will save you calories and fat content.
Your chosen variety of fruit.
Mix together. It's that easy.
***
One of my favorites recipes....
½ cup plain yogurt
5-7 bing cherries, chopped
½ teaspoon flaxseeds
3” banana, sliced and quartered
pineapple juice (adjust for taste)
Mix together in serving bowl. It makes a great breakfast.
NOTE: If you want to, blend all these ingredients together for a fruit smoothie. You may want to add more yogurt or juice, you decide on what consistency you want your smoothie.
Commercially prepared, fruit yogurt varieties could be sweetened with ingredients such as sugar, dextrose, maltodextrin, corn syrup solids, aspartame, saccharin or fruit juice. The fruit juice may be one fruit or a combination of a variety of fruits with additional sweeteners.
Either way...you can make your own version of fruit yogurt without the added nonsense just mentioned. It is also much cheaper and healthier than the commercially prepared varieties. Here's how...
Buy a container of plain yogurt. (PLAIN without any vanilla or other flavorings). The low fat variety will save you calories and fat content.
Your chosen variety of fruit.
Mix together. It's that easy.
***
One of my favorites recipes....
½ cup plain yogurt
5-7 bing cherries, chopped
½ teaspoon flaxseeds
3” banana, sliced and quartered
pineapple juice (adjust for taste)
Mix together in serving bowl. It makes a great breakfast.
NOTE: If you want to, blend all these ingredients together for a fruit smoothie. You may want to add more yogurt or juice, you decide on what consistency you want your smoothie.
Thursday, July 30, 2009
Curious about Tempeh?
Curious about tempeh and how to use it? Here is an easy and quick way to make a tasty meal with it. It is from my cookbook, Cooking with Soy. My students have loved this...
Tempeh Sloppy Joes
½ block of tempeh, crumbled
¼ cup onion, chopped
spaghetti sauce, your choice
¼ t garlic powder
¼ t Italian seasoning
whole grain hamburger bun or large roll cut in half
Lightly spritz a frying pan with oil, or use a nonstick pan. Place the tempeh and onions into the pan. Add garlic powder and Italian seasoning.
Cook over medium heat, stirring frequently. Cook until tempeh is brown around the edges and onions are translucent. Add spaghetti sauce. The amount of sauce will depend upon your liking.
Stir and heat thoroughly. Scoop onto the bread of your choice.
NOTE: You can make an open face sandwich out of this recipe by simply scooping the tempeh mixture onto one piece of bread.
Find interesting? Kindly share with others....
Tempeh Sloppy Joes
½ block of tempeh, crumbled
¼ cup onion, chopped
spaghetti sauce, your choice
¼ t garlic powder
¼ t Italian seasoning
whole grain hamburger bun or large roll cut in half
Lightly spritz a frying pan with oil, or use a nonstick pan. Place the tempeh and onions into the pan. Add garlic powder and Italian seasoning.
Cook over medium heat, stirring frequently. Cook until tempeh is brown around the edges and onions are translucent. Add spaghetti sauce. The amount of sauce will depend upon your liking.
Stir and heat thoroughly. Scoop onto the bread of your choice.
NOTE: You can make an open face sandwich out of this recipe by simply scooping the tempeh mixture onto one piece of bread.
Find interesting? Kindly share with others....
Monday, July 27, 2009
Natural Occurring Caffeine
As a way to get out of the heat, I embarked with my laptop to my nearest local java establishment. After deciding upon a relaxing cup of iced jasmine green tea, I started sipping its tasty delights. It was delicious.
After relishing in the first two sips, however, something troubling began. My heart started racing faster than a locomotive. It was frightening. I sat for about 10 minutes while my heart calmed down. Then, I felt mildly light headed. This was another sign that I needed to return this “healthy” drink.
The proprietor notified me that the tea I ordered contained “naturally occurring caffeine” and it was attempting to rid my body of toxins. That was causing my rapid and irregular heartbeats. That doesn't sound logical to me. Hmm...
I have had jasmine green tea in bulk and brewed it at home. I had no negative health consequences at that time. So, I figured it would be good this time around.
These heart palpitations were worse than any caffeinated beverages I have ever had, including coffee.
Whatever it is, whether the brand or manner of brewing, I am hesitant to order teas not brewed at home anymore.
Just thought I'd throw this out there in case anyone else experiences the same thing.
Find this interesting? Kindly share it....
After relishing in the first two sips, however, something troubling began. My heart started racing faster than a locomotive. It was frightening. I sat for about 10 minutes while my heart calmed down. Then, I felt mildly light headed. This was another sign that I needed to return this “healthy” drink.
The proprietor notified me that the tea I ordered contained “naturally occurring caffeine” and it was attempting to rid my body of toxins. That was causing my rapid and irregular heartbeats. That doesn't sound logical to me. Hmm...
I have had jasmine green tea in bulk and brewed it at home. I had no negative health consequences at that time. So, I figured it would be good this time around.
These heart palpitations were worse than any caffeinated beverages I have ever had, including coffee.
Whatever it is, whether the brand or manner of brewing, I am hesitant to order teas not brewed at home anymore.
Just thought I'd throw this out there in case anyone else experiences the same thing.
Find this interesting? Kindly share it....
Sunday, July 26, 2009
Mango Pudding
Sometimes, no matter what happens, people have preconceived notions about tofu. There are ways to enjoy this soy food without it overwhelming your taste buds. Here is a very easy to prepare recipe that has always been a kick in my classes:
Mango Pudding
1 medium mango, peeled and sliced
1 cup tofu, silken variety
Cut off a slice of tofu and crumble it into a measuring cup. Or, if you are not concerned about measuring (which I am not), simply crumble the tofu into a blender. Add the sliced mango.
Puree until smooth. You may want to adjust the amount of tofu to arrive at your desired pudding-like consistency.
Spoon pureed mixture into serving bowls. If desired, sprinkle with coconut. Chill prior to serving.
Option: Add a ½ teaspoon of fresh mint leaves when pureeing for a refreshing taste treat.
Recipe taken by my cookbook, Cooking With Soy.
Mango Pudding
1 medium mango, peeled and sliced
1 cup tofu, silken variety
Cut off a slice of tofu and crumble it into a measuring cup. Or, if you are not concerned about measuring (which I am not), simply crumble the tofu into a blender. Add the sliced mango.
Puree until smooth. You may want to adjust the amount of tofu to arrive at your desired pudding-like consistency.
Spoon pureed mixture into serving bowls. If desired, sprinkle with coconut. Chill prior to serving.
Option: Add a ½ teaspoon of fresh mint leaves when pureeing for a refreshing taste treat.
Recipe taken by my cookbook, Cooking With Soy.
Thursday, July 23, 2009
Natural Decaffeinating
It turns out there is a natural way to decaffeinate any tea you are drinking. You can do itself in your own kitchen, which is the nicest part.
Found on In Pursuit of Tea, via Dr. Andrew Weil's newsletter....
Steep the tea for 45 seconds in hot water and then pour off the liquid. This removes up to 80 percent of the caffeine.
Add more hot water and steep as you normally would. The aroma and taste should not be affected.
How easy is that?
Found on In Pursuit of Tea, via Dr. Andrew Weil's newsletter....
Steep the tea for 45 seconds in hot water and then pour off the liquid. This removes up to 80 percent of the caffeine.
Add more hot water and steep as you normally would. The aroma and taste should not be affected.
How easy is that?
Wednesday, July 22, 2009
Fresh Nutrient Rich Fruits
A health promoting dessert can be easily enjoyed by making a quick and simple fresh fruit salad. The USDA and American Heart Association have a list of 10 fruits that are known to be superfoods. Include them in one of your salads. All of the fruits are high in antioxidants and fiber.
If you have a farmer's market nearby, I recommend buying your fresh produce there. It'll give you a chance to meet the grower and learn new ways to enjoy the foods. Plus, you'll know exactly where your food is coming from. It can't get much better than that, in my opinion. Local farmers deserve all the support we can give them. When you get accustomed to the way food is supposed to taste, fresh from the unadulterated ground, you won't go back to supermarket foods.
Here's the fruit list, in no particular order:
* raspberries
* cherries (have you ever had a Rainier cherry?! OOOHH!)
* wild blueberries
* cranberries
* granny smith apples
* strawberries
* red delicious apples
* plums
* prunes
* blackberries
Enjoy this? Kindly share...
If you have a farmer's market nearby, I recommend buying your fresh produce there. It'll give you a chance to meet the grower and learn new ways to enjoy the foods. Plus, you'll know exactly where your food is coming from. It can't get much better than that, in my opinion. Local farmers deserve all the support we can give them. When you get accustomed to the way food is supposed to taste, fresh from the unadulterated ground, you won't go back to supermarket foods.
Here's the fruit list, in no particular order:
* raspberries
* cherries (have you ever had a Rainier cherry?! OOOHH!)
* wild blueberries
* cranberries
* granny smith apples
* strawberries
* red delicious apples
* plums
* prunes
* blackberries
Enjoy this? Kindly share...
Tuesday, July 21, 2009
Heart Healthy Seafood Tips
Even though seafood is a healthy and nutritious food to eat, there are certain things to know that can help you make it even healthier. According to the American Heart Association, try these tips to enjoy a health promoting seafood experience:
Substitute salsa or cocktail sauce for butter when ready to eat your seafood. Not only will you be decreasing your fat content, you'll also be consuming more nutrients.
* Choose fresh berries or fruit as a seafood topping.
* Prepare your seafood using low fat cooking methods such as broiling (without heavy oils), poaching, steaming, and grilling.
* Choose fresh seafood salads, not the processed fake crab variety.
* If you choose a seafood salad, make sure there is no high fat mayo in it.
* Buy canned tuna in water instead of oil. You can use the liquid in soup bases.
* Try to avoid or limit eating fried seafood of any kind.
* Instead of heavy sauces, squeeze a fresh orange, lime or lemon over your seafood.
* Use herbs to season your seafood instead of butter and salt.
Enjoy!
Find interesting? Kindly share...
Substitute salsa or cocktail sauce for butter when ready to eat your seafood. Not only will you be decreasing your fat content, you'll also be consuming more nutrients.
* Choose fresh berries or fruit as a seafood topping.
* Prepare your seafood using low fat cooking methods such as broiling (without heavy oils), poaching, steaming, and grilling.
* Choose fresh seafood salads, not the processed fake crab variety.
* If you choose a seafood salad, make sure there is no high fat mayo in it.
* Buy canned tuna in water instead of oil. You can use the liquid in soup bases.
* Try to avoid or limit eating fried seafood of any kind.
* Instead of heavy sauces, squeeze a fresh orange, lime or lemon over your seafood.
* Use herbs to season your seafood instead of butter and salt.
Enjoy!
Find interesting? Kindly share...
Friday, July 17, 2009
Green Tea is Not Just For Sipping
Green tea can be enjoyed in ways other than as a beverage. An easy way to enjoy it is by adding it to your water when steaming some fish.
Place a teaspoon of green tea leaves into the water. If you don't have the leaves, open up a teabag and pour the contents into the water. Place the steamer basket in your pot. Then, add the fish. Bring to a boil and steam until done. It will only be a few minutes. Poke fish for doneness.
The green tea adds a mild sweetness to white fishes such as halibut and tilapia. Green tea steaming is good even with salmon, though not as noticeable since salmon has such a strong flavor on its own.
I have found a good alternative is to mix some green tea leaves with some chopped fresh basil. Use twice as much basil as green tea leaves. Place the basil and leaves in a flat pan. Lightly spritz the fish with some water or milk. Dip the fish into the herb tea mixture to coat. Place into the steamer and steam until done. This gives a stronger taste than the first method, but is still tasty. (In my opinion, anyways :) )
Enjoy? Kindly share with others....
Place a teaspoon of green tea leaves into the water. If you don't have the leaves, open up a teabag and pour the contents into the water. Place the steamer basket in your pot. Then, add the fish. Bring to a boil and steam until done. It will only be a few minutes. Poke fish for doneness.
The green tea adds a mild sweetness to white fishes such as halibut and tilapia. Green tea steaming is good even with salmon, though not as noticeable since salmon has such a strong flavor on its own.
I have found a good alternative is to mix some green tea leaves with some chopped fresh basil. Use twice as much basil as green tea leaves. Place the basil and leaves in a flat pan. Lightly spritz the fish with some water or milk. Dip the fish into the herb tea mixture to coat. Place into the steamer and steam until done. This gives a stronger taste than the first method, but is still tasty. (In my opinion, anyways :) )
Enjoy? Kindly share with others....
Sunday, July 12, 2009
Eating a Heart Healthy Diet
In addition to know what to eat in a heart healthy diet, it also is important to know how to cook them to reap the highest benefits.
Steaming is the quickest and healthiest way to cook food. There are steamers you can buy for under $10 that fit into a saucepan. Or, you can buy a steamer machine.
Baking, without excess oils, is a healthy cooking alternative. Use extra spices to get the best taste benefits.
Grilling. If you do not have warm weather for an outdoor grilling experience, there are varieties you can buy for using on your stovetop.
Poaching. Adding a little water to the bottom of your cooking pan will result in a healthy way to cook your food. Add more water as necessary.
Good luck...
Enjoy this? Kindly share with others....
Steaming is the quickest and healthiest way to cook food. There are steamers you can buy for under $10 that fit into a saucepan. Or, you can buy a steamer machine.
Baking, without excess oils, is a healthy cooking alternative. Use extra spices to get the best taste benefits.
Grilling. If you do not have warm weather for an outdoor grilling experience, there are varieties you can buy for using on your stovetop.
Poaching. Adding a little water to the bottom of your cooking pan will result in a healthy way to cook your food. Add more water as necessary.
Good luck...
Enjoy this? Kindly share with others....
Wednesday, July 08, 2009
Lowering Your Cholesterol
Foods known for their cholesterol lowering properties are those high in fiber, according to the USDA. Some high fiber foods include:
Whole grains. This family includes oats, barley, millet, kamut, quinoa and whole wheat.
Legumes. Included in legumes are bean varieties (kidney, navy, garbanzo, etc.)lentils.
Fresh produce. Fruits and vegetables contain beneficial fiber.
Seeds and nuts. Almonds, walnuts, sunflower seeds and flaxseeds are in this category.
Whole grains. This family includes oats, barley, millet, kamut, quinoa and whole wheat.
Legumes. Included in legumes are bean varieties (kidney, navy, garbanzo, etc.)lentils.
Fresh produce. Fruits and vegetables contain beneficial fiber.
Seeds and nuts. Almonds, walnuts, sunflower seeds and flaxseeds are in this category.
Thursday, June 25, 2009
Why You Need to Buy Local Organic Foods
Buying and consuming organic foods can provide benefits that noneaters may not be familiar with such as:
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Obtaining true taste of foods. Pesticides cover up the actual taste benefits of food. By eating organic foods, individuals can know for sure how a certain food was intended to taste.
Help farmers. Eating organic foods aids local farmers, since a variety of the organic producers operate local farms.
Support local community. Buying from your local farmer keeps your hard earned dollars in the economy.
Know your source. By communicating with the person who grew your food, you're not supporting a faceless corporation (or commercial “organic” farm). It gives a sense of personalization in this rather impersonal world.
Sense of helping. When you purchase from your local farmer, you can feel better about helping another individual in their business.
Learn more about the food. When you buy from the party who grows your food, you can learn about “insider secrets” such as how to cook it, store it, how it was grown, and share in the passion of what it is like to know your source of food.
Eliminate middle person. By buying directly from the local organic farmer, you eliminate others shipping and handling your food. This is a great way to reduce your chances of obtaining any unwanted contaminants.
Hope this helps you choose organically grown food as part of your daily meal plan.
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Thursday, June 11, 2009
Red Raspberries & Health Benefits
When I was a kid, my family grew red raspberries in our backyard. Getting a bowlful and enjoying throughout the season was a special treat. Then, when I got out on my own and saw the exorbitant prices....YIKES!! Down went my consumption...
My local organic market is having a sale on red raspberries...so I treated myself. Mmm...
In addition to their wonderful taste...red raspberries carry with them a variety of nutritional benefits. For instance....
Red raspberries are very high in Vitamin C, fiber, vitamins B2 and B3, magnesium, plus folate. They also are high in antioxidants. There is talk about them containing strong anti-cancer agents, but I haven't read enough information to convince me of this yet. I'll keep looking.
It's great knowing that not only am I giving my taste buds a treat, but my body is enjoying these nutritional delights also. :)
My local organic market is having a sale on red raspberries...so I treated myself. Mmm...
In addition to their wonderful taste...red raspberries carry with them a variety of nutritional benefits. For instance....
Red raspberries are very high in Vitamin C, fiber, vitamins B2 and B3, magnesium, plus folate. They also are high in antioxidants. There is talk about them containing strong anti-cancer agents, but I haven't read enough information to convince me of this yet. I'll keep looking.
It's great knowing that not only am I giving my taste buds a treat, but my body is enjoying these nutritional delights also. :)
Red raspberries are great eaten as is, or with some lowfat milk, or added to plain yogurt.
Healthy Deviled Eggs
What's a party without deviled eggs? A bore, I'd say. Everyone knows that eggs are high in cholestrol. Here is a healthy and easy way to decrease both the cholesterol and fat content.
8 large eggs
2 T fat free mayo
1 T mustard
1/3 C nonfat cottage cheese
1 T lemon juice
1 t dill weed
paprika
Hard boil the eggs. Peel and cut in half. Place half of the yellow portions into a bowl with the remaining ingredients. Discard other half of yellows. Scoop mixture into egg halves and place on serving platter.
Place into refrigerator to chill prior to serving.
To remove
8 large eggs
2 T fat free mayo
1 T mustard
1/3 C nonfat cottage cheese
1 T lemon juice
1 t dill weed
paprika
Hard boil the eggs. Peel and cut in half. Place half of the yellow portions into a bowl with the remaining ingredients. Discard other half of yellows. Scoop mixture into egg halves and place on serving platter.
Place into refrigerator to chill prior to serving.
To remove
Sunday, June 07, 2009
Tips For Lowering LDL ("Bad") Cholesterol
Knowing what foods to avoid, or limit consumption of, is helpful in lowering your high cholesterol (“bad” LDL). The following foods are known to be harmful culprits:
To lower blood cholesterol, limit consumption of these foods:
two percent milk
oils and margarine
avocados, olives, and coconuts
nuts
whole milk
high fat creams and ice creams
high-fat cheeses
high fat cottage cheese
high fat sour cream
anything with saturated fat in it
sugar laden foods
butter
fatty cuts of meat and refried pork
sausages, hot dogs, bologna
liver, kidneys, and other organ meats
egg yolks
lard, coconut, palm, or palm kernel oil
processed foods
Eat plenty of fresh vegetables and fruits.
Eat low fat protein such as chicken, tofu, fish and seafood.
Drink plenty of water.
Enjoy this post...kindly share with others...
To lower blood cholesterol, limit consumption of these foods:
two percent milk
oils and margarine
avocados, olives, and coconuts
nuts
whole milk
high fat creams and ice creams
high-fat cheeses
high fat cottage cheese
high fat sour cream
anything with saturated fat in it
sugar laden foods
butter
fatty cuts of meat and refried pork
sausages, hot dogs, bologna
liver, kidneys, and other organ meats
egg yolks
lard, coconut, palm, or palm kernel oil
processed foods
Eat plenty of fresh vegetables and fruits.
Eat low fat protein such as chicken, tofu, fish and seafood.
Drink plenty of water.
Enjoy this post...kindly share with others...
Wednesday, June 03, 2009
Red Pepper Vinaigrette
This salad dressing is nothing like your basic vinaigrette formula — but you'll soon want to use it nearly every day. The classic vinaigrette is made with 3 parts oil to 1 part vinegar. As you can see, this version has no oil in it at all, making it extremely low in calories.
Once you've tried this I'm sure it'll become your basic everyday staple for salad. And you can never eat too much salad!
Ingredients:
1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried whole oregano
Pinches of rosemary and thyme
1/2 teaspoon dry mustard powder
1/2 teaspoon paprika
1/2 of a roasted red bell pepper
Per serving:
8 calories
0 g total fat (0 g sat)
0 mg cholesterol
2 g carbohydrate
0 g protein
0 g fiber
50 mg sodium
Reprinted from Dr. Weil's website at:
Once you've tried this I'm sure it'll become your basic everyday staple for salad. And you can never eat too much salad!
Ingredients:
1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried whole oregano
Pinches of rosemary and thyme
1/2 teaspoon dry mustard powder
1/2 teaspoon paprika
1/2 of a roasted red bell pepper
Per serving:
8 calories
0 g total fat (0 g sat)
0 mg cholesterol
2 g carbohydrate
0 g protein
0 g fiber
50 mg sodium
Reprinted from Dr. Weil's website at:
Sunday, May 17, 2009
Tasty Mango Pudding
Here is an easy to prepare recipe that is both tasty and nutritious.
1 large mango, peeled
1/2 cup lowfat tofu
Slice mango and let drop into small bowl.
Crumble the tofu into a 1/2 cup, to measure it.
Mash together the mango and tofu.
Stir vigorously until you reach a pudding-like consistency.
Scoop into serving bowls. Place in refrigerator and chill for about an hour.
This is great with fresh chopped mint leaves on top, if desired.
1 large mango, peeled
1/2 cup lowfat tofu
Slice mango and let drop into small bowl.
Crumble the tofu into a 1/2 cup, to measure it.
Mash together the mango and tofu.
Stir vigorously until you reach a pudding-like consistency.
Scoop into serving bowls. Place in refrigerator and chill for about an hour.
This is great with fresh chopped mint leaves on top, if desired.
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