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Mixing Healthy Vegetables for Healthier Snacks

I will give you some tips in order make a healthy foods for snacking, lunch or dinner. You don’t have to avoid or stop eating your favourite, I only make it more healthy by add some vegetables on it. Do not think that this will be very annoying that you must cook twice, after the main menu then you prepare the vegetables. This is quite simple because instead of cooking a separate side dish of vegetables, you can look for ways to add vegetables to other foods, mixing it in. Just about every dish can be served with some fruit or vegetable added. Here are some examples:

• Chicken breast: Top with quickly saut?�ed mushrooms and tomatoes.

• Macaroni and cheese: Mix in green peas or chopped bell peppers.

• Meatloaf: Add shredded carrots or chopped tomatoes.

• Bean burrito: Add chopped bell peppers or broccoli and canned corn, top with tomato salsa.

• Spaghetti: Add chopped bell peppers, broccoli, spinach, mushrooms, or any other veggie to the sauce.

• Baked dishes and casseroles: Top with shredded zucchini or carrots for added texture.

• Peanut butter and jelly sandwich: Add sliced bananas.

• Scrambled eggs: Add diced vegetables or spinach.

• Macaroni, potato, chicken, or tuna salad: Defrost and mix in a package of frozen mixed vegetables, or add fresh diced celery and carrots.

• Rice or other grain side dish: Add diced vegetables or mushrooms, mix in a can of diced tomatoes, or for a sweeter alternative add raisins and canned mandarin orange slices or chunks of sweet potato or butternut squash (available frozen and precut).

• Soups and chili: Homemade soups and chili are easy to make, and can be a flavorful way to introduce new kinds of vegetables. Nutritious green vegetables like kale mellow in flavor in soups, and the spices in chili add zest to zucchini, squash, peppers, okra, and cauliflower.

• Oatmeal or other hot cereal:Add raisins or dried apricots, blueberries, canned fruit, unsweetened applesauce, banana slices, apple chunks, or sliced strawberries.

• Sandwiches: Always add vegetables to meat or cheese sandwiches; if lettuce and tomato gets boring, try sliced cucumbers, bell peppers, carrots, spinach,cabbage, mushrooms, zucchini, or red onion.

• Frozen yogurt, ice cream, and other desserts: If you serve desserts, always look for a way to add fruit to something kids will want to eat anyway: pineapple chunks, strawberries, blueberries, peaches, and mangoes are great toppings for frozen desserts or cakes. Or better yet, skip the ice cream and make a fruit smoothie with frozen fruit pieces blended with orange juice or milk.

Spice It Up

You don’t have to drown vegetables and fruits in sugar, salt, or fat to make them palatable. A better alternative is to be creative with flavorings and make liberal use of spices. Try sprinkling cinnamon and nutmeg on sweet potatoes, butternut squash,or sliced warm fruit. Add garlic or lemon juice to vegetables, and use curry powder, chili powder, or cumin to …

All Over Oats

This cereal grain is a definite power food and if you do not already eat oats in some form or another (aside from oatmeal cookies!) this article is for you.

Benefits of Oats

-Complex carbohydrate

-No sugar

-High in soluble fiber

-Lowers LDL “bad” cholesterol

-Digests slowly. This will make you feel full for a long time!

-Oats are the only cereal containing protein.

How do I buy and prepare oats?

Oats can be cut, pressed, crushed, and ground. They can be eaten cooked, raw as a main ingredient or as a topping.

The most common way to eat oats is in oatmeal or porridge. Porridge is a warm breakfast cereal, typically served with milk. It is used by athletes for energy during training, to heal the sick, and makes a great breakfast for children, or anybody looking for an energy food that will keep their stomach content until lunchtime.

To make porridge you can use rolled oats or steel cut. I recommend steel cut. It takes longer to cook but that is due to minimal processing and a higher nutritional content. Rolled oats have been precooked and pressed, and sometimes sugar or other flavouring is added.

Many people eat oats on cold cereal, in drinks (I have had some lovely oat, yogurt and honey smoothies), for use in baking, and ground into flour.

Ground oats and extract are also used in skin care products such as cream and soaps due to its ability to relive dry, irritated and itchy skin. Most health food specialty stores will carry an all natural oatmeal soap. Personally speaking, I had a small running related dry patch on my thigh that was driving me nuts for months. No skin cream would do anything but after one wash with a bar of oatmeal soap, it was already 50% cured. Trust me, your skin will thank you!

If you do not eat oats already, try it out!…

3 Proven Strategies to Improve Your Chances at Weight Loss Success!

The decision to lose weight is not one that many make lightly (pardon the pun). In fact, most of the time the challenges only increase once the decision is made; past failures hinder motivation and bring about disappointment, making it harder to approach new methods with genuine enthusiasm and effort. Healthy eating and healthy food choices are the best way that these disappointments can be overcome, and it is not as challenging as you may think. If you apply the following 3 proven strategies, your weight loss efforts WILL be successful.

1. Stop Counting Calories and Count Ingredients Instead.

Let’s illustrate this point with a simple demonstration where you are faced with two potential meals. One has three ingredients: broccoli, chicken breast and baked potato. The other is a “Lean/Healthy/Smart” frozen dinner that has the same contents on the packaging, but exponentially more ingredients on the side of the box.

In the first meal, you have an example of healthy balanced nutrition proportionately composed of vitamins, proteins and carbs. More importantly, you know precisely what you’ll be eating as the contents are only three ingredients deep. Compare this to the frozen ‘healthy’ dinner which is loaded with preservatives and chemicals, and then decide for yourself which you think is better. If you ask any health expert, I guarantee you will be advised to opt for low-ingredient meals over low-calorie meals every time.

2. Stop Drinking Your Calories

Healthy eating and healthy food choices make an enormous difference in your life, but what you’re drinking can have just as profound an effect. Depending on your metabolic rate, your body requires anywhere from 1800-2400 calories/day; when you’re trying to lose weight, the quality of these calories is crucial. One can of cola contains 140 calories -if you drink three each day that’s nearly a third of some people’s recommended daily caloric intake! Be wise about the kind of energy you provide your body -sugar is the simplest and most dangerous carbohydrate around when not used properly, and soft drinks are packed with them. There is nothing wrong with water or modest amounts of milk.

3. Always Eat Consistently

Low-calorie and low-carb diets are all doomed because they neglect your body’s fundamental desire for sufficient fuel. Your body needs energy to burn fat; by lowering your calorie intake, you are effectively cutting off your body’s energy supply. Let’s be clear, hunger will never produce lasting life-changing weight loss. In fact, most people actually need to be eating more often to start seeing real results take shape. Consistent eating fuels your metabolism and improves the rate at which your body can burn fat; try to start eating 350-450 calorie meals every 3-4 hours to see what I mean.

With a little ambition and a lot of dedication, life-changing weight loss can be firmly within your grasp. Keep educating yourself so that you can avoid the mistakes millions of others have made before you. …

Eat Healthy Foods: 3 Simple-But-Not-Easy Rules for Permanent Weight Loss, Part 2

Ok, in part 1, I hope you learned that the nutritional science behind permanent weight loss is not contradictory; rather, it’s the sensational eat-all-you-want-of-certain-yummy-foods diet books that are often in conflict with the scientific literature. But if you adhere to the following suggestions, which are based on current medical research, you’ll be well on your way to permanent weight loss–with increased disease resistance as an added bonus!

Beware the temptation of Standard American Diet (SAD) foods. Food cravings will undermine the most dedicated dieter’s intentions unless you understand how fatty, salty, and sugary foods impact your brain chemistry. While our brains were evolving hundreds of thousands of years ago, we had infrequent access to calorie-rich food. Twinkies and Fritos were particularly hard to come by, and it wasn’t until fairly recently, long after our brains had settled into their current configuration, that processed and refined foods came into being. Refined foods are particularly enticing to the brain because they do away with unpleasantries like fiber and water and make those once-hard-to-find calories much easier to access. But whereas all those years ago we had to work hard for the few calories we managed to bag, today high-calorie food teases us from every corner, requiring very little energy expenditure to acquire. And remember that our brains use taste as a primary reward for gobbling down high-fat, high sugar yummies. Next time you’re faced with a choice between cheesy nachos versus spinach salad with vinaigrette, take notice of your knee-jerk preference. Now you can begin learning to override the instinctual pull of high-calorie food in favor of some nutrient-dense green leaves.

Limit animal foods and refined foods to no more than 10% of your total caloric intake. Americans currently get about 25% of their calories from animal products like meat, cheese, eggs, and chicken and about 62% from processed foods like bread, cereal, sweets. The China Oxford Cornell Study showed us that, as animal food consumption rises above 10%, disease rates begin increasing in a dose dependent manner. Also, the longest lived cultures in the world (The Hunza, Vilcabamba, Okinawans) obtain 90% of their calories from unrefined plant foods (vegetables, fruit, beans, seeds). What does 10% look like in practical terms? The easiest way for most people is to have two “free” meals/week, assuming you eat three meals a day. That means the remaining 19 meals should be from whole plant foods.

Spend most of your food dollars at your local farmer’s market. There’s an unsubstantiated (and potentially deadly) myth going around that you should just shop along the perimeter of the grocery store–that would include produce, milk, dairy, and meat, primarily. Well, you could do that, but the scientific research doesn’t support eating that much animal food for long-term health. Thousands of studies point to leafy green vegetables as a damn-near magic bullet for decreasing cancer risk, heart disease, and diabetes. And due to their super-low-calorie content, they’re highly …

Healthy Food Tips: What Are Complex Carbohydrates and Why You Need Them?

Carbohydrates are sugars that provide the body with energy. Bread, potatoes, cereals and other foods rich in carbohydrates have always been regarded as cheap and essential. These nutrients are essential for the proper functioning of your body. Once ingested, carbohydrates are either stored in the muscles and liver, or they get used immediately as a source of energy. These organic compounds can be classified into two main types: simple and complex carbohydrates.

Are Complex Carbohydrates Important?

Complex carbohydrates are essential for a healthy diet. These nutrients are composed of larger numbers of individual units and can not be absorbed into the bloodstream. Indigestible carbohydrates are often referred to as dietary fiber. Studies have shown that simple carbohydrates are not good for your health. These substances are usually found in processed foods and can cause blood sugar levels to dangerous levels, which often leads to the aptly named “sugar rush.”

Complex carbohydrates have become known as “good carbohydrates.” Research indicates a strong link between these nutrients and a lower incidence of cancer. Diets rich in complex carbohydrates play a key role in cardiovascular disease and diabetes management. Their consumption also supports weight loss and helps prevent obesity. Both types of carbohydrates are turned to glucose. When the body doesn’t need to use these nutrients for energy, it stores them into the muscles and liver. Every time you need a quick boost of energy, your body converts glycogen into energy.

These natural substances play a vital role in the digestion, assimilation, and oxidation of protein and fat. Athletes need higher amounts of carbohydrates in order to stay active and maintain their energy levels. No matter what sports you play, these nutrients provide the energy that fuels muscle contractions. One of the main benefits of eating complex carbohydrates is that they provide lasting energy. By contrast, simple carbohydrates cause a spike in blood sugar that dissipates quickly. The slower the release of glucose in the body, the more sustainable and stable the energy levels of the body.

Sources of Good Carbohydrates

The best sources of complex carbohydrates are whole grains, fruits, and vegetables. Most foods that contain these nutrients are also rich in dietary fiber. By eating these foods, you will feel full longer and be less likely to overeat. Your diet should include oat bran, barley, maize, oatmeal, whole rice, whole pasta, potatoes, yam, lentils, beans, peas, spinach, mushrooms, and broccoli. All legumes contain good carbohydrates.…