Recipe Makeovers for Healthy Cooking

Recipe Makeovers for Healthy Cooking

Great Grains You're Not Eating: Quinoa, Amaranth, Buckwheat, and More

Great Grains You're Not Eating: Quinoa, Amaranth, Buckwheat, and More

Eating Healthy For Vegetarians

The vegetarian way of eating can be a very healthy style of eating.  The rules still apply with healthy eating, although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat,  whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example,  Lacto-ovo vegetarians will avoid animal flesh yet they  will eat eggs and most dairy products.  A Vegan on the  other hand, will avoid all food that has any trace of  animal origin.

Because they don't eat meet, vegetarians will often  wonder how they'll get enough protein.  Although you may not realize it, the average American actually consumes more protein than he actually needs.  For the lacto-ovo vegetarian, dairy products are an excellent source of  protein.  Vegans on the other hand, get their protein  from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose  from, including green or red lentils, peanuts, split  peas, pinto, soy, kidney, and many more.  Some of them you are already familiar, such as kidney beans in  chili, refried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good as they are, others are available with different flavors to help enhance their taste.  Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation.  By having one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals.  To have an adequate intake of B12,  vegans should regularly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.  

For calcium, vegans can rely on orange juice or soy  milk, as they are fortified with calcium.  Beans and  leafy green vegetables will also contain some calcium as well. Although all types of vegetarians rely on simple food  groups, controlling your vitamins and calcium intake is something you should always do.  This is very important for eating healthy, as well as staying healthy.  If you control what you eat, you'll have many years of healthy eating ahead of you.

Healthy Food Choices

Eating healthy is something we all would like to do,  although it can be hard.  In order to eat healthy, you must first make the right food choices.  Eating healthy is all about what you eat, which makes the choices very crucial to your results.

Grains - You should consume 6 ounces of grains per day.  To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta.  You can get an ounce of grains in  a single slice of bread, or 1 cut of cereal.

Vegetables - These should be varied, as you should eat 2 1/2 cups of them each day.  You should start eating more of the dark vegetables, such as broccoli and spinach.  Carrots and sweet potatoes are good as well.  You should also eat more dry beans such as peas, pinto beans, and even kidney beans.

Fruits - Fruits are very important.  You should try to eat 2 cups of them each day.  Focus on eating a variety, such as  fresh, frozen, canned, or even dried fruit.  You can  drink fruit juices as well, although you should use  moderation when doing so.

Milk - Milk is your calcium rich friend.  For adults, 3 cups is the ideal goal.  For kids 2 - 8, 2 cups is where you want to be.  When choosing milk products or yogurt, you should go for fat-free or low-fat.  Those of you who don't like milk or can't have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

Meat and beans - Eating 5 ounces a day is the ideal goal, as you should go lean with your protein.  When eating meat, always bake it, grill it, or broil it, as this will prevent grease from  adding to the equation.  You should vary your protein  as well, with more fish, beans, peas, and nuts.

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard.  These  foods may add flavor to your dishes, although they can  also help raise your cholesterol as well.  Therefore, you should try to add these foods and any foods that happen to contain them.

To help keep your saturated fat, trans fat, and sodium low,  you can check the nutrition facts label.  This label can  be found on the food package and will tell you all the  information you need to know about the food item.

By picking your foods wisely and watching what you eat, you'll help control your lifestyle.  Exercise is great as  well, as it goes along perfect with a healthy eating  lifestyle.  No matter what your age may be, eating healthy will help you keep your active lifestyle for years and  years - even help you and your health in the long run as well.

Eating For A Healthy Heart

Bad cholesterol or a bad diet is something we all experience at some point in time.  It's impossible to eat healthy our whole lives, even though we may try hard to do it.  Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food - We know these things for sure - a diet high in  saturated fats will help raise your cholesterol,  which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure  leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish -  Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils - Saturated fat will increase the risk of heart disease. It's found in meat, butter, and even coconut oil.  You should avoid them until your cholesterol levels are  down and you are at a healthy weight.  Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

Monounsaturated fats such as olive oils will help you to protect your heart.  Olive oil is an ideal  choice for cooking, dressing, or even as a dipping sauce.

Plenty of fiber - Fiber can help you control your cholesterol.  You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates  - Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries.  Eating a lot of sugar isn't good for  your heart disease at all.  Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods - Stir frying and sautéing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it. 

Steaming your vegetables can help maintain the most nutrients.  You shouldn’t use cream sauces or lots of butter anymore either.  When you eat vegetables,  try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.   Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Eating Healthy On Vacation

It can be very tempting to abandon your good sense of healthy eating on vacation.  Although you may strive for healthy eating, it's easy to drift off and grab an ice cream cone here and there.  There are however, ways to watch what you eat on  vacation.

It's easier than ever these days to request a low fat or vegetarian meal on airplane flights.  If  you choose to instead drive to your destination,  the quest to find healthy food can get a bit more complicated.

Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs.  Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with  you on the road. 

Once you arrive at your hotel, you should do  yourself a favor and turn the mini-bar key down - as this helps to avoid the temptation.  If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins.  If your hotel has a stove or microwave, consider bringing your own healthy food with you.

If you simply must eat out, do so only when you  are hungry.  Restaurants will usually serve large portions, so be careful.  If you do go a bit over on a meal, simply cut back on the next.

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers.  Whatever you do, do not miss any meals.

When it's possible, you should avoid eating large meals at night.  When your body gets ready for  sleep and slows down, it also burns calories at a much slower pace.  Never eat bread before bed, and make sure to avoid the butter.  Choose fish or poultry for your meal instead, and include  vegetables as a side dish.

Even though it may sound hard, eating healthy on vacation isn't really that difficult.  All you have to do is use a little will power, and pass up foods that you know aren't good for you.  This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, always remember that eating healthy is a way of life.  You can  afford to get something you crave, although you shouldn't make a habit of it.  One ice cream  cone or a pizza isn't going to matter - as long as you know when to stop.

Healthy Breakfast Ideas

A lot of studies and research has shown that kids who eat breakfast perform better in school and  have a healthier diet.  Eating breakfast will help promote the proper growth and maximize school  performance as well. 

Breakfast is often times a victim of the morning  time crunch.  Even though you may be tempted to skip breakfast, you can simplify your morning routine by following these 8 tips:

1.  Finish homework and pack school bags at night.

2.  Decide on what your children will wear to school before you go to bed and locate lost shoes for the following day.

3.  In the morning, get up 15 minutes earlier.

4.  Give up computer games and morning television.

5.  Have healthy foods on hand.  You should also shop for breakfast foods with your kids and take into account their personal preferences.

6.  Set the cereal out the night before. For younger children, fill a zippered plastic bag with their portion, then add the milk in the morning.

7.  Allow your children to use the microwave often, as most breakfast foods can be prepared in under 5 minutes.

8.  Allow your kids to eat in the car or on the way to school.

There are several foods that you can eat for breakfast, even leftovers from supper if they  are sufficient.  You can eat bagels, pizza with fruit juice, pretzels, or the normal bacon and eggs that breakfast is known for.  Most foods are a snap to prepare, and won't take you but a  few minutes.

The next time you are in a hurry in the morning, remember that you are probably about to skip the most important meal of the day. If you follow the tips above, you'll find that you have plenty of time for breakfast.

8 ingredients you should NEVER cook with!

Think you’re cooking with healthy foods? Better think again.

If you’re following mainstream eating advice, many of the so called “healthy foods” the magazines recommend actually encourage fat accumulation.

8 ingredients you should NEVER cook with! <== read here

I just read this new free report from my friends and fat loss cooking experts Dave Ruel and Karine Losier, and I was absolutely stunned to learn what these ingredients are!

The worst thing is, they turn up in some of the best-selling “healthy cookbooks” on the market today.

8 ingredients you should NEVER cook with! <== and more in their free report

Read the report, and banish these un-metabolic foods from your kitchen immediately!

http://fitcooking.rxsportz.com

 

Healthy Grocery Shopping

Grocery shopping is something we all have to do, even though choosing the right foods can be very hard  indeed.  To assist you with your healthy grocery shopping, the tips below can indeed help make things easier than ever before:

1.  Never go grocery shopping on an empty stomach.

2.  Select canned fruits and tuna that are packed in water, not oil or syrup.

3.  Look at the labels for the words "hydrogenated" or "partially hydrogenated".  The earlier you see them appear on the list, the higher the amount of unhealthy trans fatty acids the food will contain.

4.  Don't buy turkey with the skin on it, and if you plan to buy chicken - buy a chicken breast meal.

5.  When you select frozen dinners, select those  that are not only low in fat, but low in sodium and cholesterol as well.

6.  If you aren't consuming enough dairy products, go with calcium fortified orange juice instead.

7.  Go for whole grain breads, cereals, and rolls.

8.  Give cantaloupe a try.  With just 95 calories, half of the melon will provide more than a day's supply of Vitamin C and beta carotene.

9.  Don't be tricked into buying yogurt covered by nuts or raisins, as the coating is normally made of sugar and partially hydrogenated oils.

10.  Get some of the low fat treats, such as  pretzels, ginger snaps, and angel food cake.

By following the above tips when grocery shopping, you'll avoid the bad foods and get those that you need.  There are many different healthy foods at the grocery store, all it takes is the will power to go past the bad foods and on to the good ones.

Fight Stress With Healthy Eating

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 ingredients 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.

Kid Nutrition: Nutrients to Grow On

Kid Nutrition: Nutrients to Grow On

Eating healthy on a budget

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 - When 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.

How To Eat Gluten-Free Gourmet Meals From Morning To Night

Gluten free is thought to be one of the most difficult types of diets to shop for and to cook for. However, a gluten-free diet often yields itself quite well to a gourmet menu. Let's look at some of the choices for a full day of meals that are both gluten free and have a certain gourmet appeal:

Breakfast

This is the time of day that is meant for a gluten free diet. Many foods are naturally gluten free, and when they are not, you'll often find direct substitutes to make the ingredients work for you. The first food we think of for breakfast is eggs. Eggs are a naturally gluten-free food. Other essentials you may consider for a gourmet frittata include ingredients like onions, cheese, chicken sausage, pancetta, and asparagus. Fill up an omelet with veggies and meats and not only do you have a healthy breakfast that is extremely filling, but you can enjoy this gourmet feast while remaining gluten free.

Sweet and Salty Snacks

Treats and snacks, especially sweet ones, can be tricky for the gluten-free diet. If you're limiting your snacking to fruits and nuts, take heart. There is no reason you should have to keep the same old boring snacks on hand when there are so many ways to go gourmet. Using gluten-free baking ingredients, you can make a chocolate dipped almond biscotti or even amaretti cookies. The same goes for salty snacks. Don't just grab a gluten-free bag of corn chips. Give your salty snack a gourmet style and taste. Mix up wonderfully flavorful dips and spreads using Greek yogurt, natural peanut butter, and fresh avocado, lime, and a wide variety of vegetables, herbs, and spices. Gluten-free snacking means fresh, whole ingredients which lends itself very well to a gourmet treat.

Salads

Probably the easiest to adapt to a gluten-free diet are salads. All vegetables are considered gluten free, so making a fresh salad that is out of this world is extremely easy to do. But, you don't want to linger in salad boredom day after day using the same old tired vegetables. To bump up the gourmet factor, try some of the following ingredients in your next salad:

· mango

· almonds

· jicama slaw

· feta cheese

· shallots

· lentils

· lime

· remoulade sauce

· fennel

· cumin

These are just a few items to think about the next time you go salad shopping. There are literally thousands of variations you can create with gluten-free salad ingredients; you just need to stop thinking about what you've always used, and start thinking 'gourmet.'

Entrees

Just think fresh, fresh, fresh, and you'll be on your way to developing a menu of meals that are not only gluten free, but gourmet, as well. Wholesome ingredients like fresh fish, lamb, beef, seafood, and chicken will get you started. Fresh vegetables and fruits used in unusual ways will give your entrees a decidedly gourmet flare. Many Asian inspired dishes lend very well to a gluten free main course. A spicy Thai-style lettuce wrap followed by lime and ginger smothered Hawaiian chicken can make for a great gourmet dinner or lunch. Take a gourmet vacation around the world with gluten-free dishes based on many cultural cooking styles. This is a wide-open arena for cooking gluten-free and gourmet at the same time. Just look at the great foods you can eat on a gluten-free diet and use them in new ways. That's what gourmet cooking is all about.

Desserts

Passing on the usual cakes, cookies, and pies isn't difficult on a gluten-free diet when you have so many other gourmet options available. How much more gourmet can you get than a decadent dessert like chocolate covered fruit? Try a variety of fruit dipped in a chocolate shell coating. Or for something more exotic, try making a balsamic reduction and drizzle over a medley of berries. You could also make a sweet frozen yogurt with pomegranates or other fun fruit. If you are striving for an over-the-top gluten-free gourmet dessert, make a dulce de leche crème brulee using condensed milk, vanilla, sugar, eggs and a pinch of salt. It's simple and oh so gourmet!

Eating gluten-free doesn't mean giving up your gourmet tastes. In many ways, the foods that are gluten-free are the ingredients most desirable in gourmet cooking. Think about the freshest, most colorful and flavorful food items in your grocery store and you'll find a wealth of gluten-free ingredients among them. Now just mix them up and use your imagination to create your gourmet gluten-free day.

It’s worse than I thought

This is one post I hope you’ll read from beginning to end. It’s that important.

You know I’m a cheerleader for natural, unprocessed food – and it’s one of the cornerstones of Dina’s Asian Diet Revolution.

You also know I’m dead set against eating ANY GMO (Genetically Modified) foods, just as Dina says in her book.

But I just came across a chilling statistic, and here it is:

*** “7 out of every 10 processed food items are already genetically modified, and it’s only going to get worse.” ***

Think of it… all those pre-packaged meals, stuff in cans, stuff in boxes… all swimming in GMO altered “food.” (I put “food” in quotes because I truly believe it’s not food, but a biologically poisoned time bomb.)

GMO’s exist because they are supposedly more resistant to disease, and can thrive when sprayed with certain glyphosate-based pesticides that destroy competing weeds.

One problem: The glyphosate used in the pesticides enters the GMO plant itself – and when that plant is eaten – some of it enters you.

What so bad about glyphosates? I won’t even go into how this substance binds with minerals in the soil, robbing plants from crucial nutrients, such as iron, zinc, copper, manganese, magnesium, calcium, boron.

The really scary thing is that glyphosates have been linked to cell, membrane and DNA damage. Lab rats fed glyphosate suffered a 50% mortality rate!

Believe what you will, but the bottom line for me is this: GMO produce is not safe, no matter what anyone says. I have no doubts that in the coming years, we’re going to see diseases and ailments never before encountered in human history.

Do yourself a favor. Get Dina’s book, In it she lists the actual GMO foods you should avoid at all costs. Then go through your pantry and do some serious housecleaning.

It’s your very wellbeing we’re taking about, and the well being of your family.

AsianDietRevolution.com

To a much healthier you,

Arthur M.

AsianDietRevolution.com

P.S. It’s almost as if nature itself has started taking her revenge. The glyphosates that are supposed to be killing all the weeds? They’ve given rise to what are called “super weeds” – plants so resistant they soon overtake competing crops, and virtually laugh in the face of more pesticides.

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