RSS
Showing posts with label food. Show all posts
Showing posts with label food. Show all posts

Greek Lemon Rice Soup Recipe

5:11 PM | Labels:

Prep Time: 15 mins
Total Time: 30 mins
 
 

Ingredients

  • 4 cup(s) broth, reduced-sodium beef
  • 1/3 cup(s) rice
  • 12 ounce(s) tofu, silken-style firm, light
  • 1 tablespoon oil, olive, extra virgin
  • 1/4 teaspoon turmeric
  • 1/4 cup(s) lemon juice
  • 2 tablespoon dill, Fresh and chopped
  • 1/4 teaspoon pepper, black ground

Preparation

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.

2. Carefully transfer 2 cups of the rice mixture to a blender. Add tofu, oil and turmeric; process until smooth. (Use caution when pureeing hot liquids.)
 
3. Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat through.

Read User's Comments(1)

Storing Fresh Fruits and Vegetables

10:33 PM | Labels:

Fresh produce can be pricey, so the last thing you want is to throw away wilted vegetables and rotten fruits. Try these food storage tips to keep produce fresh.

 

Fresh fruits and vegetables should definitely be part of your diet, but it's easy to rack up half of your grocery bill before you ever leave the produce section. And when you've spent that much money, you'd hate to waste it by tossing out fruits and vegetables that spoiled before you had a chance to eat them. Proper food storage is the key to saving your fresh produce — and your money.
Storing fruits and veggies
"How you store fruits and vegetables will impact how fresh your produce will stay," says Erin Palinski, RD, a registered dietitian in private practice in northern New Jersey. For instance, it’s important to quickly get vegetables that tend to wilt into the refrigerator. Storing vegetables at room temperature can make them softer than you may like.
Plus, fresher produce simply tastes better. "Produce that begins to decay will have a different, less-pleasant taste than fresh produce," says Palinski.
Food Storage: Basic Rules
"Produce that tends to last for a long period of time, such as potatoes and onions, is usually best stored in a cool, dark place," says Palinski. Produce that spoils quickly should be refrigerated to help extend the shelf life and should be washed only before eating, since additional moisture may speed the spoiling process.
It’s also best to refrigerate produce at about 38 degrees Farenheit and store it in the produce drawers, says Palinski. "If you are going to wrap produce, use paper bags instead of plastic bags." Another storage trick is to use perforated plastic bags for refrigerated produce.
If your vegetables are nearing their “expiration dates,” but you won't have a chance to make use of them, you don't have to throw them away. Palinski suggests blanching (a quick boiling process), then freezing them in a plastic wrapping.
Food Storage: Tips for Common Foods
Follow these guidelines for storing vegetables and fruits:
  • Apples: At room temperature for up to seven days or refrigerated in a plastic bag if you won't eat them that quickly.
  • Bananas: At room temperature, both ripe and unripe.
  • Grapefruit: At room temperature for one week or refrigerated for up to two or three weeks.
  • Peaches: At room temperature in a paper bag if unripe; remove from the bag when ripe and eat within a day or two.
  • Strawberries: Refrigerated for one to three days without washing.
  • Oranges: At room temperature for a day or two or refrigerated for up to one or two weeks.
  • Broccoli: Refrigerated for three to five days.
  • Carrots: Refrigerated, stored in a plastic bag with the green tops cut off.
  • Iceberg lettuce: Refrigerated in a plastic bag after rinsing and drying.
  • Tomatoes: At room temperature, out of direct sunlight — they quickly lose their taste if refrigerated.
Another important point: Don't pile all your fruits and veggies together in one bowl — they can cause each other to spoil. "Keep quick-ripening vegetables away from foods like avocados, cantaloupe, tomatoes, pears, and apricots," says Palinski. "These items emit ethylene, a gas that can cause nearby vegetables to spoil more quickly." Most apples also emit this gas.
Food Storage: Plan Ahead
Storing fresh produce properly helps it last, and planning before you go food shopping can help you maximize your fresh produce costs. "Make a plan of what you're going to eat over the next few days, and then buy only the produce you need for that plan," says Palinski. "Also, try shopping for produce twice a week — every three to four days — to select the freshest produce and avoid buying too much since some will inevitably go to waste."
At the store, make the fresh produce section one of your last stops before checkout. "This way, there will be less time between the grocery store and the refrigerator," adds Palinski.
Plan your meals to use the fruits and vegetables that are most perishable first. Vegetables that spoil relatively quickly include tomatoes, broccoli, asparagus, and mushrooms. Vegetables that last a little longer are peppers, squash, spinach, and most types of lettuce. Root vegetables like onions, carrots, potatoes, and garlic can last much longer.

Read User's Comments(0)

10 Healthy Breakfast Ideas

8:37 PM | Labels:

Take a fresh look at what makes a nutritious breakfast and what foods are good to eat at the most important meal of your day.

Breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices.
Healthy Breakfasts
“A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit,” says Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence. “All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.”
Healthy Breakfast Ideas
Here are some ideas to get your day started right:
  1. Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
  2. Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
  3. Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry.
  4. Get a good “warm-up.” Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston, recommends hot cereal: Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume.
  5. Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.
  6. Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.
  7. Call on cottage cheese. Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber.
  8. Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.
  9. Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.
  10. Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium. 

Read User's Comments(0)

Grilled Greek Chicken Salad Recipe

8:32 PM | Labels:

Prep Time: 30 mins
Cook Time: 12 mins
Rest Time: 4 h
Total Time: 42 mins


Ingredients

  • 4 chicken, breast, skinless, boneless halves
  • 1 tablespoon lemon juice
  • 1 tablespoon oil, olive
  • 1 tablespoon oregano, fresh, or 1 teaspoon dried
  • 2 clove(s) garlic, minced
  • 1/4 teaspoon pepper, black ground
  • 3 medium cucumber(s), seeded and coarsely chopped
  • 2 medium tomato(es), red or yellow, coarsely chopped
  • 1/2 cup(s) onion(s), red, sliced
  • lettuce, mixed greens
  • 1/3 cup(s) dressing, reduced-calorie creamy cucumber
  • 1/2 cup(s) cheese, feta, crumbled
  • 1/4 cup(s) olives, Kalamata, pitted

Recipe Tip:

Marinate 4 to 24 hours.

Preparation

1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine lemon juice, oil, oregano, garlic, and pepper. Pour over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.

2. Meanwhile, in a medium bowl, toss together cucumbers, tomatoes, and red onion.

3. Drain chicken, discarding marinade. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170°F), turning once.

4. Transfer chicken to a cutting board; cut into bite-size pieces. Toss with cucumber mixture. If desired, serve on salad greens. Drizzle salad dressing over. Sprinkle with feta cheese and olives.

Read User's Comments(0)

7 Secrets of a Good Diet

9:18 PM | Labels:

Follow these tips to stay on track with your healthy eating plan.
Healthy Food Secrets
To help you stay on track with your healthy eating plan, follow these tips:
  • Do not skip meals. Skipping meals may cause your metabolism to slow down or lead you to overeat at your next meal.
  • To lower your risk for chronic diseases, such as coronary heart disease and type 2 diabetes, select high-fiber foods like beans, fruits, vegetables, and whole-grain breads and cereals.
  • Choose lean beef, turkey breast, fish, or chicken with the skin removed over fattier meats.
  • Have three daily servings of vitamin D–fortified dairy products, like low-fat or fat-free milk, yogurt, or cheese. You can also take a daily calcium and vitamin D supplement.
  • Choose foods fortified with vitamin B12.
  • Keep healthy snacks like dried apricots, whole-wheat crackers, peanut butter, low-fat cheese, and low- sodium soup on hand. Stay away from snacks that are high in fat and sugar, like cake, candy, chips, and soda.
  • Drink plenty of water or water-based fluids.

Read User's Comments(0)

Rosemary Roasted Potatoes and Tomatoes Recipe

2:48 PM | Labels:

Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins


Ingredients

  • 1 pounds potato(es), new (tiny), scrubbed and quartered
  • 2 tablespoon oil, olive
  • 1 teaspoon rosemary, snipped
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper, black ground
  • 4 tomato(es), plum, quartered lengthwise
  • 1/2 cup(s) olives, Kalamata, pitted, halved
  • 3 clove(s) garlic, minced
  • 1/4 cup(s) cheese, Parmesan, grated

Preparation

1. Preheat oven to 450°F. Lightly grease a 15x10x1-inch baking pan; place potatoes in pan. In a small bowl, combine oil, rosemary, salt, and pepper; drizzle over potatoes, tossing to coat.

2. Bake for 20 minutes, stirring once. Add tomatoes, olives, and garlic, tossing to combine. Bake for 5 to 10 minutes more or until potatoes are tender and brown on the edges and tomatoes are soft. Transfer to a serving dish. Sprinkle with Parmesan cheese.

Read User's Comments(0)

Eating Disorders

12:05 PM | Labels:

Understanding Eating Disorders Diagnoses and Current Trends

Although certain eating disorders such as anorexia nervosa and bulimia are well-known, there are other terms being used that are not so common and in fact are not official diagnoses. There are three official eating disorders diagnoses: anorexia nervosa, bulimia nervosa and eating disorder not otherwise specified (EDNOS). Within each of these diagnoses, eating disorders treatment professionals have seen a variety of ‘types of eating disorders’.  Binge eating disorder (BED) is a type of eating disorder not otherwise specified (EDNOS) and is characterized by recurrent binge eating without the regular use of compensatory measures, such as purging through vomiting, restrictive eating and/or over-exercising, to counter the binge eating.

The following terms are not recognized medical diagnoses, but have recently evolved in the media and have been used to describe some of the eating disorders “trends” seen in recent years.

Orthorexia is a popular term that refers to an unhealthy obsession with eating healthy foods. This may seem a bit odd – how can focusing on eating healthy foods be bad for you? However, when a focus on healthy foods becomes extreme and an obsession, it can be quite dangerous.

These severe dietary restrictions may transgress, leading to anorexic behaviors, severe malnutrition or even death.

Pregorexia is term coined for a subtype of anorexia. It exists when a woman who is pregnant restricts calories and/or over-exercises due to a fear of gaining additional weight or in an effort to maintain or lose weight while pregnant.

Calorie restriction during pregnancy can be quite harmful not only to the mother, but to the baby as well. It can cause vitamin deficiencies in both the mother and baby and possible growth retardation and other birth defects in the baby.

Drunkorexia is a slang term that describes the practice of minimizing or restricting food intake in order to consume more alcohol (and the calories from alcohol). In an unhealthy manner to maintain weight, many individuals will go without meals if anticipating a drinking session later in the day or week. The mixing of eating disorders and alcohol can be a dangerous cocktail.

Exercise bulimia is a sub type of bulimia nervosa. It occurs when an individual excessively exercises in an effort to burn calories and fat reserves. This behavior negatively affects his or her health. Read an earlier post of mine for more information about exercise bulimia.

Diabulimia is a term used to describe a disordered eating behavior in individuals with Type 1 diabetes. In this diabetic eating disorder, individuals will deliberately give themselves less insulin than they need for the purpose of weight loss. The lack of insulin places the body in a starvation state leaving it unable to process sugars. In this state the body excretes any consumed sugars rather than using them for energy or storing them as fat.

I encourage you not to automatically assume that someone’s effort to eat healthier or maintain an exercise schedule is an eating disorder or cause for concern. However, if you’re worried that a friend or loved one may be overly concerned with his or her body’s appearance, set aside a time to talk and express your concerns in a thoughtful manner. Additionally, contact a local resource or chat confidentially online with Eating Recovery Center (www.EatingRecoveryCenter.com) to get your questions and concerns answered.

Is there a topic related to eating disorders that you’d like to see me discuss on this blog? Please feel free to comment below with any topic suggestions or questions about this particular post.

Read User's Comments(0)

Herbed Potato Bread Recipe

8:50 PM | Labels:

Prep Time: 40 mins
Cook Time: 40 mins
Rest Time: 2 h 50 mins
Total Time: 4 h 10 mins




Ingredients

  • 1 medium potato(es), all-purpose, (about 6 ounces), peeled and halved
  • 1 tablespoon oil, olive, extra virgin
  • 1/2 teaspoon sugar, granulated
  • 2 tablespoon water, lukewarm
  • 1 1/4 teaspoon active dry yeast
  • 1 1/2 cup(s) flour, whole-wheat
  • 1 tablespoon rosemary, fresh, chopped
  • 1 tablespoon thyme, fresh, chopped
  • 1 teaspoon sage, fresh, chopped
  • 1 1/4 teaspoon salt
  • 1 3/4 cup(s) flour, all-purpose, (1 1/2 - 1 3/4 cups as needed)
  • cornmeal, for dusting
  • 6 medium chives, fresh
  • 8 sprig(s) parsley, flat-leaf, (6-8 sprigs as desired)
  • 6 whole sage, leaves, (4-6 leaves as desired)
  • 1 large egg white(s)
  • 1 tablespoon water

Preparation


1. Place potato in a small saucepan and cover with water; bring to a boil. Reduce heat to medium-low, cover and cook until tender, 15 to 20 minutes. Drain, reserving 1 cup cooking liquid. Place the potato in a bowl and mash with a fork or potato masher. Drizzle with oil. Let mashed potato and reserved cooking liquid cool to lukewarm.

2. Dissolve sugar in water in a large bowl. Stir in yeast and let stand until foamy, about 5 minutes. Add the mashed potato and reserved cooking liquid. Gradually beat in whole-wheat flour. Beat for 1 minute. Stir in rosemary, thyme, sage and salt. Gradually beat in enough of the all-purpose flour until the dough is too stiff to beat.
3. Turn the dough out onto a lightly floured surface. Knead until smooth and elastic, adding just enough flour to prevent sticking, about 10 minutes. (Alternatively, use a stand-up mixer fitted with a dough hook to mix and knead the dough.)
4. Place the dough in a lightly oiled bowl. Turn to coat and cover with plastic wrap. Let rise until doubled in bulk, about 1 1/2 hours.
5. Coat a large baking sheet with cooking spray. Sprinkle with cornmeal. Punch the dough down. Turn out onto the work surface and knead several times. Divide dough in half and shape each piece into a ball. Place loaves several inches apart on the baking sheet. Cover with plastic wrap and let rise for 1 hour.
6. Half an hour before baking, place a baking stone or inverted baking sheet on the middle rack of the oven. Place a small baking pan on the rack below. Preheat oven to 450°F.
7. To decorate loaves: Place a large bowl of cold water beside the stove. Bring a large saucepan of water to a boil. Drop chives, parsley sprigs and sage leaves into the boiling water for a few seconds. Retrieve with tongs or a slotted spoon and drop into the cold water. Pat herbs dry.
8. Blend egg white and water with a fork in a small bowl; brush over the risen loaves. Arrange herb sprigs decoratively over the loaves. Brush again with the egg-white glaze.
9. Pour 1 cup water into the baking pan in the oven. Place the baking sheet on the baking stone (or inverted baking sheet) and bake the loaves for 20 minutes. Reduce oven temperature to 400° and bake until the loaves are golden and the bottoms sound hollow when tapped, 10 to 15 minutes. Transfer to a wire rack and let cool.

Read User's Comments(0)

Turkey Sausage and Arugula Pasta Recipe

4:29 PM | Labels:

Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins


Ingredients

  • 12 ounce(s) pasta, whole-wheat, shells or twists, or other short whole-wheat pasta
  • 8 ounce(s) sausage, Italian turkey, hot, links, removed from casings
  • 3 clove(s) garlic, chopped
  • 8 cup(s) lettuce, arugula, or baby spinach
  • 2 cup(s) tomato(es), cherry, halved
  • 1/2 cup(s) cheese, Parmesan, or Pecorino Romano, finely shredded, plus more to taste
  • 1 teaspoon pepper, black ground
  • 1/4 teaspoon salt
  • 1 tablespoon oil, olive, extra virgin

Preparation


1. Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.

2. Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
3. Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.

Read User's Comments(0)

Fight Stress With Healthy Eating

3:48 PM | Labels:

Whenever we get too busy or stressed, we all tend
to make poor food choices that will actually
increase stress and cause other problems.  To get
the most of your healthy eating and avoid stress,
follow these simple tips.

Always eat breakfast
Even though you may think you aren't hungry,
you need to eat something.  Skipping breakfast
makes it harder to maintain the proper blood and
sugar levels during the day, so you should always
eat something.

Carry a snack
Keeping some protein rich snacks in your car,
office, or pocket book will help you avoid blood
sugar level dips, the accompanying mood swings, and
the fatigue.  Trail mix, granola bars, and energy
bars all have the nutrients you need.

Healthy munchies
If you like to munch when you're stressed out,
you can replace chips or other non healthy foods
with carrot sticks, celery sticks, or even
sunflower seeds.

Bring your lunch
Although a lot of people prefer to eat fast food
for lunch, you can save a lot of money and actually
eat healthier if you take a few minutes and pack
a lunch at home.  Even if you only do this a few
times a week, you'll see a much better improvement
over eating out.

Stock your home
As important as it is to get the bad food out of
your house, it's even more important to get the good
food in!  The best way to do this is to plan a menu
of healthy meals at snacks at the beginning of the
week, list the ingedients you need, then go shop
for it.  This way, you'll know what you want when
you need it and you won't have to stress over what
to eat.

Read User's Comments(0)

Soy-Glazed Beef and Vegetable Rolls Recipe

5:29 PM | Labels:

Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins


Ingredients

  • 1 pounds beef, flank steak, trimmed of fat
  • 1/2 cup(s) broth, reduced-sodium beef, or reduced-sodium chicken broth
  • 3 tablespoon soy sauce, reduced-sodium
  • 2 tablespoon sugar, brown
  • 1 tablespoon vinegar, rice
  • 1 tablespoon sherry, dry
  • 2 teaspoon oil, toasted sesame
  • 1 teaspoon chile garlic sauce
  • 16 spear(s) asparagus, thin spears, trimmed
  • 8 medium scallion(s) (green onions), trimmed
  • 1 medium pepper(s), red, bell

Preparation

1. Bring 1 inch of water to a boil in a Dutch oven.

2. Meanwhile, slice steak in half lengthwise. Cut each half crosswise into 8 strips. Place each strip, cut side up, between 2 pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan until flattened to about 1/8 inch thick. Place the beef in a shallow glass or ceramic baking dish.
 
3. Whisk broth, soy sauce, brown sugar, vinegar, sherry, sesame oil, chile-garlic sauce and garlic in a medium bowl until the sugar has dissolved. Pour the mixture over the beef, turning to coat. Let marinate 10 minutes.
 
4. Add asparagus to the boiling water and simmer over medium heat for 2 minutes. Add scallions and cook for 1 minute more. Drain and rinse with cool water.
 
5. Cut the asparagus in half. Cut the scallions in half crosswise, then lengthwise. Slice bell pepper into 32 thin strips.
 
6. Place rack in upper third of oven; preheat broiler. Line a baking sheet with foil.
 
7. To prepare rolls, lay a strip of beef on a work surface. Place 2 pieces of asparagus, 2 pieces of scallion and 2 pieces of bell pepper crosswise on the beef. Roll the beef around the vegetables. Place the roll, seam-side down, on the prepared baking sheet.
 
8. Continue with the remaining beef and vegetables, making 16 rolls total. Transfer the remaining marinade to a small saucepan.
 
9. Broil the rolls until the beef is cooked through, 8 to 10 minutes.
 
10. Meanwhile, bring the marinade to a boil over high heat. Reduce heat to medium and simmer for 5 minutes. Serve rolls topped with the reduced marinade.

Read User's Comments(0)

The Healthiest Foods You Can Get

3:57 PM | Labels:

The following is a list of the healthiest foods that
you can get.  This will help you get an idea as
to what foods are the best for your body.

Fruits

Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes.  A single apricot contains 17 calories,
0 fat, and one gram of fiber.  You can eat them
dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose.  This
antioxidant will help prevent arthritis and also
boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose.  Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure.  Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.

Tomato 
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer.  A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.

Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene.  One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people.  One cup contains
7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent.  One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.

Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease.  Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies.  You also get calcium and vitamin D as
well.  One cup contains 86 calories, o fat, and 0
fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc.  A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.


Read User's Comments(0)

Eating Healthy On A Budget

4:48 PM | Labels:

If you have problems serving healthy foods because
of the prices, you'll find these tips to be just
what you need to eat healthy on a budget.

1.  Eliminate junk food
Doing your shopping on your own is the easiest way
to shop, as children and sometimes spouses are
usually the ones requesting junk food.  Shopping
alone will prevent this, and ensure that you only
buy the foods you need.

2.  Water or milk instead of soft drinks
You can still enjoy your favorite drinks at a
sporting event or night out, although you should
stick with the smallest size when shopping to save
money and calories.  Children and even adults need
milk or milk products on a daily basis.  Milk will
also help you get strong and provides calcium for
healthy bones and healthy teeth.

3.  Buy fruits in quantity
Whne they are in season, buy fruits in quantity
and freeze any extras.  You can buy several pounds
this way, and freeze extras to have them when the
fruit goes out of season.  Wash the fruit well,
remove any spoiled pieces, dry thoroughly, then
freeze in plastic zipper bags.

4.  Meats and beans
Meats and beans are the best sources for protein.
Lean meat is more expensive than meats with a lot
of fat.  Canned beans are a great deal as well,
as they give you protein at a great price.

5.  Beans as a substitute
You should use beans a substitute for meat on a
frequent occasion.  There are several varieties,
so you can prepare them in a crock pot, so when
you return home they are ready to consume.

The USDA recommends eating beans at least 4 times
per week.  If you experience gas after eating
beans you should try washing them, covering them
with water, bringing the water to a boil, then
draining it off and refilling the pot.

6.  If you live in a coastal area or an area
where fish are around, make that an integral
part of your diet.  You can catch them from the
lakes or rivers, saving money in the process.

7.  Peanut butter is great for those on a budget
as it's popular with almost everyone.  You can
use it for sandwiches instead of eating hot
dogs.  It does need to be refrigerated, although
bigger jars can last you for weeks.

8.  You should fill up with foods that have a high
content of water.  Watermelon, salads, and even
sugar free gelatin are all great examples.

Eating healthy is always something you can't go
wrong with.  You can eat healthy for just a few
bucks, which makes it perfect for those on a
budget. Now, you don't need a lot of money to have
the lifestyle and health you've always wanted.

Read User's Comments(0)

Potent Foods

3:09 PM | Labels:

It would be unrealistic to think you could successfully lose weight and enjoy what you’re eating with a mere handful of foods, no matter how delicious, nutritious and satisfying they may be. So we’re going to add an extra roster of fat-fighting foods you can eat along with the great foods mentioned in the last section.

They’ll lend different tastes and textures to every meal and provide a wide range of vitamins, minerals, proteins and other vital nutrients. Naturally, each one is high in fiber, low in fat and safe when it comes to sodium content, too.

Many have crunchiness and flavor we’ve come to desire in snack and nibbling foods. If you’re like most of us, you may have a real junk food snacking habit – a habit you’re going to have to change in order to slim down. Many of the foods in this section may be worthy substitutes.

Barley
This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat.

Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures constipation better than laxatives - and that can promote weight loss, too.




Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins.

Beans
Beans are one of the best sources of plant protein. Peas, beans and chickpeas are collectively known as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260). They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium.

Plant protein is incomplete, which means that you need to add something to make it complete. Combine beans with a whole grain – rice, barley, wheat, corn – to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat.

Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels.

The most common complaint about beans is that they cause gas. Here’s how to contain that problem, according to the U.S. Department of Agriculture (USDA): Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in fresh water.

Berries
This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets and enough fiber so you absorb fewer calories that you eat. British researchers found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods enough to promote width loss without hampering nutrition.

Berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.

Broccoli
Broccoli is America’s favorite vegetable, according to a recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.

When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.

Buckwheat
It’s great for pancakes, breads, cereal, soups or alone as a grain dish commonly called kasha. It has 155 calories per cooked cup. Research at the All India Institute of Medical Sciences shows diets including buckwheat lead to excellent blood sugar regulation, resistance to diabetes and lowered cholesterol levels. You cook buckwheat the same way you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the pan, turn down the heat and simmer for 20 minutes or until the water is absorbed.

Cabbage
This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food. Surveys in the United States, Greece and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall.



Carrots
What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient (provitamin A).

Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without adding sugar.

Chicken
White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking.

Corn
It’s really a grain – not a vegetable – and is another food that’s gotten a bum rap. People think it has little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of cooked kernels. It contains good amounts of iron, zinc and potassium, and University of Nebraska researchers say it delivers a high-quality of protein, too.

The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood cholesterol and cardiovascular heart disease are almost nonexistent among them.

Cottage Cheese
As long as we’re talking about losing weight and fat-fighting foods, we had to mention cottage cheese.



Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetable such a scallions and chives for extra zip.

To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese.

Figs
Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent overeating. Subjects actually complained of being asked to eat too much food when fed a diet containing more figs than a similar diet with an identical number of calories.

Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them warm or cold. You can stuff them with mild white cheese or puree them to use as a filling for cookies and low-calorie pastries.

Fish
The health benefits of fish are greater than experts imagined – and they’ve always considered it a health food.

The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories. It’s hard to gain weight eating seafood.

As far back as 1985, articles in the New England Journal of Medicine showed a clear link between eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol.



Dr. Joel Kremer, at Albany Medical College in New York, discovered that daily supplements of fish oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis.

Greens
We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars. No matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.

They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach.

Kiwi
This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health officials praise the tasty fruit for its high vitamin C content and potassium. It stores easily in the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also edible.

Leeks
These members of the onion family look like giant scallions, and are every bit as healthful and flavorful as their better-known cousins. They come as close to calorie-free as it gets at a mere 32 calories per cooked cup.

You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano cheese, fine mustard or herbs. They also make a good soup.

Lettuce
People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans,



not at 10 calories per cup of raw romaine. It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond iceberg lettuce with Boston, bibb and cos varieties or try watercress, arugula, radicchio, dandelion greens, purslane and even parsley to liven up your salads.

Melons
Now, here’s great taste and great nutrition in a low-calorie package! One cup of cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They have some of the highest fiber content of any food and are delicious. Throw in handsome quantities of vitamins A and C plus a whopping 547 mgs of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond compare.

Oats
A cup of oatmeal or oat bran has only 110 calories. And oats help you lose weight. Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else. Just don’t expect oats alone to perform miracles – you have to eat a balanced diet for total health.

Onions
Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet. One cup of chopped raw onions has only 60 calories, and one raw medium onion (2.15” diameter) has just 42.

They control cholesterol, thin the blood, protect against cholesterol and may have some value in counteracting allergic reactions. Most of all, onions taste good and they’re good for you.

Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white wine and basil, then spread over pizza. Or roast them in sherry and serve over paste.



Pasta
The Italians had it right all along. A cup of cooked paste (without a heavy sauce) has only 155 calories and fits the description of a perfect starch-centered staple. Analysis at the American Institute of Baking shows pasta is rich in six minerals, including manganese, iron, phosphorus, copper, magnesium and zinc. Also be sure to consider whole wheat pastas, which are even healthier.

Sweet Potatoes
You can make a meal out of them and not worry about gaining a pound – and you sure won’t walk away from the table feeling hungry. Each sweet potato has about 103 calories. Their creamy orange flesh is one of the best sources of vitamin A you can consume.

You can bake, steam or microwave them. Or add them to casseroles, soups and many other dishes. Flavor with lemon juice or vegetable broth instead of butter.

Tomatoes
A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are low in fat and sodium, high in potassium and rich in fiber.

A survey at Harvard Medical School found that the chances of dying of cancer are lowest among people who eat tomatoes (or strawberries) every week.

And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make sauces, casseroles and soups taste great while retaining their nutritional goodness and low-calorie status. Even plain old spaghetti sauce is a fat-burning bargain when served over pasta, so think about introducing tomatoes into your diet




Turkey

Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control.
A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.
Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.
Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meat loaf hold together.
Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.
Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts and cutlets.


Yogurt
The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of protein and , like any dairy food, is rich in calcium and contains zinc and riboflavin.

Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice.

You can find ways to use it in other types of cooking, to – sauces, soups, dips, toppings, stuffings and spreads. Many kitchen gadget departments even sell a simple funnel for making yogurt cheese.

Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and calories.

You can substitute half or all of the higher fat ingredients. Be creative. For example, combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce and use it to top a baked potato instead of piling on fat-laden sour cream.

Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself. Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain yogurt into a delectable sweet treat.

Read User's Comments(0)

Subscribe to: Comments (Atom)