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.

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.

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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:

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!

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.

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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!

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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....

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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...

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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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.

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!

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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.

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.

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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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!

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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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.

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.

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!

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.