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Roasted Corn with Cilantro Butter

Grilled Eggplant with Miso Sauce

Grilled Summer Squash

Stuffed Mushrooms

Grilled Zucchini with Mint Pesto and Feta

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EASY GRILLED SANDWICHES

Southern BBQ Seitan Sandwiches

Black Bean Burgers

Portobello Burgers

Veggie Burgers

Real Food Daily (RFD) Vegetarian Burgers

DESSERTS AND DRINKS

Sweet Cinnamon Peaches

Grilled Nectarines with Blackberries

Frozen Banana Pops

Payo's Ginger Beer
 

There are plenty of ways to get started. Businesses like BluePrint offer pre-made cleanses that can be delivered right to your door. The possibilities are endless – three-day vs. five-day; all-vegetable or all-fruit; even a combination of both. BluePrint has cleanses for everyone, from beginner to novice and beyond.

The information and multitude of choices can be overwhelming. And, to top it off, the average cleanse doesn’t come cheap. An order of pre-made deliverable juices can be anywhere from $150 to $200 for a three-day cleanse.

RELATED: Detox Tips to Spring Clean Your Body

If you’re going the do-it-yourself route, high-quality equipment will run you at least $100. The value of time and money is enough to make someone think twice about limiting his or her diet to juice.

Are you on the fence for one reason or another? Give some
thought to a three-day “beta test” to determine if this sort of detox is right for you. All it takes to get started is a trip to the grocery store.

What You’ll Need:

• Three 64-ounce bottles of all-natural juice (think brands like Naked Juice or Odwalla, which are free of artificial ingredients).
• Plenty of water.

WATCH: 3 Ways to Detox Safely

Day 1:

• Label the bottles 1, 2 and 3.
• Mix 8 ounces of juice from bottle 1 with 8 ounces of water.
• Sip and savor.
• Repeat the mixing process with bottles 2 and 3. 
• Do it all again. (You’ll end up with six servings per day.)
• Don’t cheat! (Avoid caffeine, alcohol and any solid foods.)

Days 2 and 3:

• Repeat the process!

Some people have a few unpleasant side effects, like headaches, stomach pain and lightheadedness. But the thing to remember is that a juice cleanse isn’t meant to deprive you (six servings total about 1,200 calories). It is meant to reboot your system. It’s not about losing pounds, but releasing toxins.

MAKE: 4 Juice Detox Recipes To Go

The great thing about this beta test is the flexible, no-pressure investment. You have a chance to experience the basics of a cleanse without sacrificing a ton of time and money, not to mention the fact that you can pick and choose your flavors and ingredients. So sit back and sip easy. Your body will thank you for it.

RELATED: 3 Ways Juicing Can Help You Lose Weight


ABOUT THE AUTHOR: Dulcy Gregory is a freelance writer based in Aspen, Colorado, with a knack for balancing creativity and organization. She learned everything there is to know about spas, well-being and how to live (and travel) well in six years of work for one of the world’s largest spa and wellness media companies, SpaFinder Wellness. Believing in writing as both a personal and professional passion, Dulcy enrolled in and graduated from a Master’s degree program in Creative Writing at the New School in 2012. She is an avid Vinyasa yoga student and considers kale one of the best foods on the planet. Follow Dulcy on her blog, D.A.G. 

A nutritious breakfast not only improves productivity but can help effectively control body weight. According to nutritionists, breakfast eaters consume less cholesterol and fat throughout the day while eating more vitamins and minerals. Eating a healthy breakfast  kick starts the metabolism, and provides the body with enough calories so you don’t indulge on an oversized lunch.

What Goes Into This Recipe

Ideally, a healthy breakfast contains fruits or vegetables, whole grains, lean protein and dairy. In order for the stomach to maintain a full feeling throughout the entire morning, a healthy breakfast will include a small amount of fat, protein and complex carbohydrates. If you’re stuck for ideas, or find it hard to think of anything other than oatmeal and eggs, here are some suggestions:

• Vegetable omelet with a piece of whole wheat toast
• A smoothie made from low fat yogurt and fruit. Add flax seeds for extra fiber.
• Whole grain cereal with low fat milk and fresh fruit
• Oatmeal with raisins, nuts, skim milk and a glass of orange juice
• Hard-boiled egg served with toast and a banana
• Breakfast tortilla: grab a whole-wheat tortilla and add yogurt and fruit. Sprinkle almonds or flax seeds for extra fiber and protein. 

Other healthy breakfast meal planning might include whole grain waffles, yogurt, sliced fruit with a juice smoothie, and breakfast sandwiches – such as sliced cucumber and chopped hardboiled egg on whole wheat toast. Or there’s always the breakfast scrambled egg burritos – scrambled egg, chopped green and red peppers with sautéd onions, sprinkled with low fat mozzarella and a dash of hot sauce for the adventurous. For those in too much of a rush to make anything at home, some fast food chains like Subway, Starbucks and Dunkin’ Donuts have started offering healthy breakfast solutions.(yeah...but they taste terrible, personally I recommend bacon....Its awesome!)

What Makes It So Healthy?

Fiber

The 2010 edition of the USDA Dietary Guidelines for Americans recommends a daily fiber intake of 25 g for women and 38 g for men. On average, Americans eat far too little -- about 15 g per day. To make sure that you’re getting enough, start you day with a breakfast high in fiber. Begin with a piece of brown toast or a whole-wheat tortilla. Or add a tablespoon of fiber to your breakfast cereal. Granola, bran flakes, muesli, or oatmeal are all high in fiber, and usually low in sugar, although make sure that you check the package as some brans substitute fat for extra sugar.

Protein

Eggs can be served a variety of ways and are loaded with protein. According to the American Heart Association, poached and hard-boiled eggs are the healthiest ways to eat eggs. Spice up poached or boiled eggs without salt. Choose your favorite hot pepper sauce or dill for flavoring. 

Lean proteins such as low fat deli ham or turkey as part of a healthy breakfast regiment. If you crave bacon, choose Canadian bacon over the regular kind, as it is lower in fat.

Nuts are also an excellent source of breakfast protein. And don’t forget about the spreadable kind either. Peanut, cashew and almond butter, just to name a few, are great in place of butter on whole grain toast. Choose a zero sugar and low or zero salt peanut butter if you can.

A daily serving of low-fat dairy products should be part of every healthy breakfast recipe. Dairy products, such as cheese, low-fat and no fat milk and yogurt, are a great source of calcium and vitamins-necessary for strong, healthy bones.

Juice, Coffee and Tea

Substituting fruit juice for coffee or tea will improve your healthy morning eating habits. If you are want some caffeine, tea has less caffeine than coffee, on average, although it depends on the coffee brand and how it is brewed. A cup of 5 ounce percolated coffee has 80-135 mg of caffeine. Most studies show that black tea has between 40 and 120 mg caffeine per eight ounce serving.

Green tea is healthiest of all as it usually has less caffeine, and is full of antioxidants, vitamin C and polyphenols.

The Mayo Clinic recommends caffeine of not more than 500 mg per day and no more than 100 mg per day for kids.

How Will It Benefit Me?

Breakfast kick starts the metabolism. Health experts and nutritionists agree that eating a well-balanced and healthy breakfast every day could be the key to staying healthy. Here are some other benefits:

• Weight Control - Healthy breakfast recipes help reduce the likelihood of developing obesity. In 2003, researchers from Harvard Medical School those who ate breakfast were less likely to get obese. People who eat a healthy breakfast tend to resist the urge to snack or overeat throughout the day. This has been attributed to the fact that people who eat a well-balanced breakfast were less inclined to be hungry during the day, and over indulge later on.
• Regulation of Blood Sugar - Eating a healthy breakfast could help lower the risk of diabetes. Several studies have shown that breakfast can help stabilize the body’s blood sugar levels. This can lead to a reduction in diabetes, particularly Type 2.
• Great Source of Lean Protein - Lean proteins are an excellent way to help the body stave cravings until lunch. These foods help the stomach feel fuller, longer, and prevent energy spikes. Eggs are a traditional breakfast staple and are considered to be a generous source of morning protein.
• Valuable Vitamins, Mineral and Other Nutrients - By eating a well-balanced mix of whole grains, dairy, fruit, protein and nuts the body is properly nourished. Healthy breakfast recipes are packed with magnesium, potassium, calcium and vitamins A, B and D. Even a healthy amount of cholesterol, fat, monounsaturated fat, salt and even sugar are all part of a complete, healthy breakfast routine.

Why Shouldn’t I Eat Too Much of This?

Beware the cereal that looks healthy on the box. Make sure to check the amount of sugar it contains. Some popular cereals contain more sugar than donuts, ice cream or cake. Eating cereals with high sugar content can lead to unnecessary weight gain and unregulated blood sugar levels. Instead look for whole grain cereals like granola, oatmeal or bran which are low in sugar. 

While eggs and protein are good for the body, eating too many can have its effects. One egg contains 71 calories and 5 g of fat, 2 g of which are saturated. And with 212 mg of cholesterol, one egg provides 71 percent of the 300 mg limit recommended daily. So if you choose an egg for breakfast, make sure that you limit your other sources of cholesterol throughout the day.

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What Is a Dietitian?
In the United States, dietitians are nutrition professionals who have gone through a specific program encompassing a set number of credits under the “Didactic Program of Dietetics,” which is then followed by a required internship.

Once the internship is complete, a national board exam follows. Upon passing the board exam, the Registered Dietitian credentials (R.D.) are awarded to the individual by the Academy of Nutrition and Dietetics. Dietitians are considered healthcare professionals

READ: 6 Food Additives to Avoid

What is a Nutritionist?
Nutritionists are health specialists who are interested in food and nutritional science, preventative nutrition, diseases related to nutrient deficiencies, and the use of food and nutrients to cure disease and ailments.

However, the term ‘nutritionist’ is not regulated. There are varying degrees of education in nutrition and, most recently, vocational programs such as the Institute for Integrative Nutrition. Many nutritionists have not undergone the curriculum required of dietitians nor have they completed an internship in a clinical setting.

Speaking with a dietitian is more advisable when you’re seeking counseling and nutrition advice. This is because they have extensive knowledge in chemistry, biochemistry, anatomy, food science, and medical nutrition therapy. Dietitians provide advice based on evidence supported by studies and clinical trials.

RELATED: Balanced Nutrition for Mom & Baby

While a session with an R.D. is likely more expensive than one with a nutritionist, there are plenty of ways to get feedback from dietitians that don’t involve private appointments. Here are some easy ways to connect with an R.D.:

• Follow them on Twitter. More than likely, dietitians are tweeting a variety of informational advice and suggestions.
• Check out forums such as Chick Rx. You can post a question and receive an answer from a variety of experts connected within the site.
• Many companies offer corporate wellness benefits that involve connecting with dietitians. If your company doesn’t offer these programs, check if your insurance covers it under preventative measures. Some insurance companies allow for group sessions to be reimbursed.

Also by this author:
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ABOUT THE AUTHOR: Anita Mirchandani, M.S, R.D, C.D.N received a Bachelor of Arts and then a Master of Science in clinical nutrition from New York University, and completed a dietetic internship at New York-Presbyterian hospital in 2011.Sheis now a practicing registered dietitian and recently co-founded FitMapped, a free ‘GPS for fitness’ concept that helps users find fitness easily and connect with fellow enthusiasts. Follow her @FitNutAnita for interesting updates of fitness and nutrition.

Packed with vitamins and minerals, Kale is the ultimate superfood. Kale contains anticarcinogenic antioxidants and fiber to help lower cholesterol, as well as lutein and zeaxanthin to keep your eyes healthy. Plus, its unique flavor fits well into a huge variety of dishes, both sweet and savory. Toss it into a salad, cook it up with garlic and olive oil or blend it into a tasty green juice. Our editors have gathered seven delicious Kale recipes for you to enjoy.

Steamed Kale with Tahini Dressing

Sauteed Brussel Sprouts and Kale with Walnut Vinaigrette

Steamed Kale and Carrots with Cranberry Dressing




Savory Kale Chips with Hemp and Flaxseed (photo, left)


Broiled Tempeh with Kale and Garlic

Kale Salad with Cherries, Ricotta Cheese & Pickled Ramps

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SAVORY

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Coconut oil has recently become a popular ingredient, of interest to holistic and Ayurvedic health practitioners. While there are a lot of claims that coconut oil may have health benefits, to date, there is no scientific data that supports this idea. However, it is interesting to note that over the last forty years, researchers have delved into the dietary habits of Pacific Islanders, specifically examining the effects of coconut oil and saturated fat consumption on overall health. From what they observed, using predominantly virgin coconut oil, which has not been chemically treated or partially hydrogenated, in one’s diet has the potential to contribute to overall positive health.

How Coconut Oil Contributes to Your Health

Coconut oil is composed of medium-chain fatty acids, specifically Lauric acid. Lauric acid increases levels of good HDL, or high-density lipoprotein, and bad LDL, or low-density lipoprotein, in the blood, but it is not thought to negatively affect the overall ratio of the two.

How to Use Coconut Oil

Overall, the recommendation is to consume coconut oil slowly and to start off with 1-2 teaspoons and build up to 3-4 tablespoons. One can also cook with coconut oil, as it has a high smoke point. Use it as a substitute for butter.

RELATED: Ghee, I Can’t Believe There’s a Healthy Alternative to Butter

Suggestions for Cooking with Coconut Oil

• Sauté vegetables and aromatics, especially onions or scallions, in coconut oil. They absorb the sweetness of the oil and enhance the dish’s flavor.
• Substitute coconut oil for olive oil in dessert recipes.

Recipe: Mixed Vegetable Stir Fry

Ingredients

• 1 cup broccoli florets
• 1 cup zucchini
• 1 cup sliced onion
• 1 cup mixed peppers
• 3/4 teaspoon kosher salt, more to taste
• 3 tablespoons coconut oil
• Pepper, to taste
• Pinch of cayenne
• Pinch of dried basil

Preparation

1. In a large pot over medium heat, add the mixed vegetables, salt, and the coconut oil, and sauté over low to medium heat for 10 minutes.
2. Add pepper, cayenne, and dried basil, and continue to sauté for 2 minutes over low heat.
3. Remove and serve.

Additional Benefits of Coconut Oil

In addition, coconut oil can be used as a skin lotion or conditioner. Pure coconut oil is one of the best natural skin lotions available, and it is an ideal remedy for dry skin.

Coconut itself is a source of fiber. One cup of dried, shredded coconut supplies 9 grams of fiber.

You might also like: Ajwain & Ghee Roasted Chicken with Dates

ABOUT THE AUTHOR: 

Breakfast is the most important meal of the day – never skip breakfast. Our bodies need proper fuel to get our daily tasks done and eating in the morning helps your concentration, keeps your metabolism running, and prevents you from over-eating later in the day. Plus, protein in the morning is a great way to replenish your body and rebuild muscle-tissue, especially if you are working out regularly.

RELATED VIDEO: Family-Friendly Blueberry-Banana Pancakes

Because we are a society on-the-go, a hot breakfast can be tricky. These pancakes come together in just minutes and are protein-packed and boosted with chia seeds – the highest known plant source of omega 3's and omega 6's. Chia seeds also help to energize and detox the body. They can be sprinkled into just about anything and while they look similar to poppy seeds, they are a powerhouse of antioxidants, protein, and anti-inflammatory properties.

Protein Pancake Ingredients:

▪    1/2 cup of old fashioned oats

▪    1 scoop of natural whey protein powder (28 grams)

▪    2 tablespoons of plain Greek yogurt 

▪    2 tablespoons of unsweetened natural applesauce

▪    2 tablespoons of unsweetened vanilla almond milk 

▪    2 egg whites

▪    1/2 teaspoon of vanilla extract 

▪    1/4 teaspoon of baking powder

▪    1 tablespoon of chia seeds 

Maple Protein Topping Ingredients: 

▪    2 tablespoons of plain Greek yogurt

▪    1 tablespoon of sugar-free maple syrup

▪    raspberries for garnish 

Combine all the pancake batter ingredients to a mixing bowl. Whisk vigorously until everything is mixed well. Spray a frying pan with a natural cooking spray or alternative, and add 1/2 the batter to the pan on medium heat. Cook for 3 minutes and flip, cooking for an additional 2 minutes. Top with the mixed maple protein topping and sprinkle with raspberries for a chocolate raspberry protein breakfast.

Makes 2 large pancakes. 53 grams of protein for the stack!

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About the Author: Katie Koblinsky is a Certified Surgical Physician Assistant from Baltimore, MD with a Master’s degree in Medical Science.  She is the author of the health and fitness blog, SkinnyMinnieMoves, featuring original healthy recipes and daily inspiring workouts. Katie has lost 45 pounds making smart food choices and exercising five days a week. She is currently working on her first book, and SkinnyMinnieMeals cookbook.  Katie’s goal is to show the world that healthy eating is not a diet, but a delicious pure alternative. Follow Katie on Twitter at SkinnyMinnieMov

GO WELL with Katie Koblinsky on Veria Living
Sesame Peanut Kale Chips
Chocolate or Vanilla? 2 Easy Almond Butter Recipes

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Almonds are the more nutritious choice when picking a nut butter or spread. They are loaded with manganese, vitamin E, magnesium, tryptophan (an essential amino acid for the human body) copper, vitamin B, and phosphorus. Almonds are also heart-healthy; they contain monounsaturated fats which have been found to lower the risk of heart disease and cholesterol levels.

Even better, this superfood can also help you lose weight! Almonds increase your energy level and help to fill you up, because they are nutrient-dense and protein-packed, keeping you satisfied longer.

RELATED: DIY Honey Almond Face Scrub

Why buy manufactured almond butter when you can make your own in minutes? You can control what’s going into it and guarantee there are no extra additives or preservatives. So grab your food processor and a bag of raw almonds and start mixing. These two almond butter recipes below –chocolate and vanilla–will help keep you energized, and serve as a great post workout boost!

Chocolate Almond Butter: 

▪   2 cups of raw organic almonds 

▪   1/3 cup of cacao powder

▪   pinch of sea salt

Vanilla Almond Butter: 

▪   2 cups of raw organic almonds

▪   2 vanilla beans

▪   1 tablespoon of organic brown sugar

▪   pinch of sea salt

Preheat your oven to 350˚F. Roast almonds for 5-7 minutes and remove from pan. Place in a food processor and mix for 5-6 minutes until the oils begin to release. Scrape the sides of the bowl to ensure all of the almond meal is being mixed. Continue to mix for an additional 4 minutes until a creamy consistency begins to form. Add the cacao powder and salt, mix until smooth and creamy!

For the vanilla almond butter follow the directions above, but remove beans from vanilla beans and add when creamy consistency begins. Add your brown sugar at that time and sea salt, and mix again. It will take about 12-13 minutes of continuous mixing to create a creamy almond butter. Eat straight out of the jar, with apples, or on a delicious almond butter and jelly sandwich!

YOU MIGHT ALSO LIKE THESE ALMOND RECIPES:

Almond Butter Balls

Almond Flan with Raspberry Saunce

Chocolate Almond Pudding

About the Author: Katie Koblinsky is a Certified Surgical Physician Assistant from Baltimore, MD with a Master’s degree in Medical Science.  She is the author of the health and fitness blog, SkinnyMinnieMoves, featuring original healthy recipes and daily inspiring workouts. In the past year, Katie has lost 45 pounds making smart food choices and exercising 5 days a week. She is currently working on her first book, and SkinnyMinnieMeals cookbook.  Katie’s goal is to show the world that healthy eating is not a diet, but a delicious pure alternative. Follow Katie on Twitter at SkinnyMinnieMov
 
GO WELL with Katie Koblinsky on Veria Living
Sesame Peanut Kale Chips

However, not all veggies were created equal, so to speak, and some greens are greener (and better!) than others. Let’s get to know our greens, namely Spinach, Kale and Lettuce.           

SPINACH

This leafy green has been popularly known as Popeye’s favorite since the 1930s – eaten straight out of a can and shown to instantly give strength and stamina within just seconds.  While super-charged for strength, the truth is, it would take more than a few cans. To get the utmost benefits, spinach is best eaten fresh and raw. Spinach grows close to the ground and its spade-shaped leaves can be crinkly or smooth. Spinach leaves are tender, with a slightly bitter aftertaste. When choosing spinach from your neighborhood market, you should look for crisp evenly colored leaves. They should not be wilted, and make sure they are free of spots and slime.

RELATED: Peggy K's Spinach-Beet Salad with Candied Walnuts

KALE

Recently, kale has exploded in popularity.It is extraordinarily nutrient-rich, even among the other leafy green vegetables. Kale is a type of cabbage that grows loosely furled and distinctively ruffled leaves, rather than a head. It is slightly bitter in flavor, although this bitterness can be tempered by washing thoroughly, seasoning when cooking or by choosing younger leaves. It also takes well to frost and actually tastes sweeter after it has been “frost kissed”.

RELATED: Sesame Peanut Kale Chips

LETTUCE

Lettuce is the most commonly used and widely available of the three greens mentioned here. There is a wide range of use for the lettuce, ranging from salads to side dish to sandwich add-on to taco fillings. In addition, there are a wide ranage of types, including the very popular iceberg and romaine. Its leaves have a wrinkly surface, are often lightweight and ruffled.The nutritional value varies, depending on where it is grown. Choose organic grown lettuceto ensure higher nutrient and mineral content. Lettuce tends to be fragile and should be consumed within a few days after harvest. When picking lettuce out in the market, again look out for the crisp ones and veer away from the wilted or slimy. It keeps best if it still has its roots. You can then leave it in a dish of water for it to keep longer. If no roots are present, wash thoroughly and shake off excess water, then wrap in plastic and refrigerate until you intend to eat it.

VIDEO: Veggie Lettuce Wraps

To better understand the actual dietary benefits of each,here is a comparative nutrient-based analysis on all three:

Source: Nutritiodate.self.com

So you see, not all greens are made equal. Depending on your dietary needs, now you can choose which greens are best for you!

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ABOUT THE AUTHOR: Samantha Samonte is a writer for Culinary One, a blog about culinary careers, cuisines and food in all its scrumptious glory. She spends the rest of her time living life to the fullest in the company of her laptop and creative writing prowess. Follow her on Twitter: @theculinaryone

Morning Workout

If your schedule is extremely hectic, you’re a morning person or mornings seem to be your only chance for some alone time, make the most of it. Mornings are a great time to work out. Early morning workouts can boost your metabolism and keep it elevated for an extended period of time. As long as you incorporate proper nutrition in your daily routine, you can expect to burn more calories throughout the day. A morning workout routine is great at alleviating morning fatigue and has been proven to increase energy levels and mental awareness. In addition, some people like to get their workouts done before the day-to-day hustle and bustle begins. So if you’re one of these people –  mornings are best for you.

Some of you may be asking, “What if I forget something in the morning? Like my suitcase for work or my sports bra for the gym?” The best way to prevent that from happening is making sure you have everything prepared the night before. The key to a successful workout is a prepared trainee. As long as you stay consistent with your workout times, it will become routine, so forgetting anything pertinent to your workout or your job will become the least of your concerns. 

PLAYLIST: How to Make a Healthy Breakfast

Afternoon Workout

For some people, the mere notion of waking up early to exercise is outlandish. For those who share that sentiment, let’s examine the afternoon workout. Many studies suggest that working out in the afternoon is best for your body, while others rebuke the concept. Arguably there hasn’t been enough scientific or physiological evidence to defend or support either claim, however there are many benefits to an early p.m. workout. For instance, afternoon workouts help you to maintain your energy levels. Due to the release of epinephrine and norepinephrine hormones during exercise, there’s an increase in blood glucose which produce sustainable energy.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of high-intensity aerobic exercise per week. It’s easy to break that time down into 30 minute workouts per day. In addition, the likelihood of consuming a large, unhealthy lunch after a 30 minute workout significantly decreases due to general time constraints. If you’re doing a lunch break workout, you’ll probably have enough time to take a quick shower and grab a protein drink before heading back to work, which is excellent if you’re looking to lose or maintain weight. The protein drink is a great meal supplement and provides your body the nutrients it needs to build muscle and maintain its functionality.

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Evening Workout

I only recommend working out in the evening if you have a job or other responsibility that requires you to sleep during the day. The reason I say this is due to our bodies circadian rhythm. Simply put, the circadian rhythm is the physical, behavioral and mental changes that accompany the 24 hour time cycle. This rhythm lets our bodies know when it’s time to wake up or wind down. The reason why this is so important is because of its ability to be disrupted, which can cause bouts of insomnia, weight gain, impulsivity and decreased cognitive function. Our bodies need at least 6-8 hours of sleep per night and exercise has been proven to increase energy post workout. That can lead to sleepless nights and late night eating, both of which can have severe effects on behavior and weight.

For those of you who workout in the evenings and don’t sleep during the day, be mindful of your time. Keep in mind, after your workout you need to replenish what was depleted during exercise. Therefore, it is imperative that you eat within 30 minutes after your workout. It’s never a good idea to sleep right after eating, so you want to be sure that you give yourself at least 90 minutes for digestion. Also, you want to ensure that you are getting the recommended 6-8 hours of sleep per night. If exercising in the evening prevents you from doing these vital things consistently, I strongly recommend shifting your workout schedule. If there’s no conflict, consider yourself the exception.

VIDEO: 6 Minute Upper Body Workout: No Props Required
  
The question still remains, what time works best for you? Are you an early bird or are you a night owl? Whichever time you chose, the most important thing to remember is consistency. Pick a time of day that you can stick with. Our bodies need a routine for optimal health. So, regardless of your choice, fit in time for fitness. Your body will thank you in the long run. 

About the Author: Quentin Vennie is an ACE Certified Personal Trainer and founder of Life-Fx Training LLC in Baltimore, MD. As an avid student of Yoga and Pilates nearing the completion of his Mind/Body Specialist Certification, he continues to broaden his practice of holistic wellness focusing on weight loss, weight management, nutrition and relaxation. In addition to training, he regularly participates in speaking engagements, conferences and health fairs in the Baltimore Metropolitan Area. Quentin will be taking his 200 Hour Registered Yoga Teacher training in July of 2013, with plans to expand his vision and approach to holistic living.

Go Well with Quentin Vennie on Veria Living
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Choco-holic? Enjoy these video treats:
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• 3 lemons, halved 8 large artichokes 2 cups water 
• 1/3 cup lemon juice 6 cloves garlic, chopped 
• 1/4 cup chopped fresh dill, plus more for garnish 1 teaspoon salt 
• 1/4 teaspoon freshly ground pepper 
• 1 1/2 tablespoons extra-virgin olive oil Lemon wedges 

2)  Juice Makes a Great Meal Replacement. The human stomach is generally the size of a closed fist. As you eat, the stomach stretches to accommodate what is being consumed. Years of over-indulgence take its course on the body, and the stomach adapts and grows larger, allowing you to consume more and more. To help combat the unhealthy growth of the stomach, begin to consume smaller amounts of food. Doing so not only boosts your metabolism (facilitating greater calorie burn), but it also allows your stomach to naturally decrease in size. What better way to expedite this process than a healthy meal replacement? Your body needs vitamins antioxidants, minerals as well as a plethora of phytonutrients in order to function dexterously, and fruits and vegetables supply these brilliantly.

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3)  No Fat = Quick Absorption. The beauty of juicing is that it contains no fat. Juicing provides the body with all of the nutrients needed to sustain itself without the added fat. In addition, when you eat a fruit or vegetable, your body only consumes approximately 38% of the vitamins and nutrients needed. Most vegetables are high in fiber which makes your body work harder to digest and distribute the benefits. Juicing, on the other hand, has a 99% absorption rate, meaning the nutrients are going directly into your bloodstream, giving your body a higher bio-availability of nutrients available for use. Now be mindful, you need to be educated on what fruits and vegetables you need to consume. Some fruits are high in sugar like apples, which should only be consumed early in the day, while carrots help to maintain insulin levels in the body which helps to control your appetite. Spices like cinnamon, garlic and peppers actually promote fat burning which is essential to losing weight.

Please don’t jump into juicing without consulting your doctor, a dietician or nutritionist. Cheers to a healthier life, and happy juicing!
 
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About the Author: 
Quentin Vennie is an ACE Certified Personal Trainer  specializing in weight loss, weight management, strength/conditioning and mass  building. He started training his family and friends for the love of it, until  his work took on a life of it’s own. Only a few months after acquiring his  certification, he started his own Personal Training Company, Life-Fx Training  LLC. and has been transforming lives ever since. Quentin is in the process of  opening the first Life-Fx Training Studio in Baltimore, MD. and continues to  participate in speaking engagements, conferences and health fairs, spreading the  word on the importance of health and fitness. For more information visit Life  Fx Training.

If you wander the aisles of any health food store, you will find kale chips lining the shelves. Why are they such a popular new food item? Well, because they are chock-full of nutrients that make the body feel good. Below is a list of the health benefits of kale, and read on for my own Sesame Peanut Kale Chips recipe.

RELATED: Tuscan Kale Salad with Cherries, Ricotta Cheese & Pickled Ramps at Eno Terra

1. Loaded with vitamins and minerals. The bulk of this healthy green is vitamin K, which plays a significant role in anti-inflammation, bone density and growth, blood clot formation, and brain and nervous system function. Kale is also loaded with vitamin A and helps to prevent cataracts, glaucoma, and other eye diseases. It also protects the reproductive system and prevents drying of the skin. Vitamin C is also included in this vitamin heavy category. This wonderful vitamin fights the common cold, lowers blood pressure, and boosts the immune system. 

2. Full of anti-oxidants. These help to keep the body’s oxygen metabolism moving. When the body is compromised of anti-oxidants it can lead to a problem called “oxidative stress”, causing nervous system damage and leading to serious illnesses including cancers, heart disease, psychiatric disorders, and fatigue. Kale also has anti-inflammatory properties, preventing long-term inflammation. When oxidative stress and inflammation combine, there is a higher risk of developing cancer. Studies have shown by increasing your intake of kale, it can help to reduce the chance of developing colon cancer, ovarian cancer, breast cancer, prostate cancer, and bladder cancer. So eat up! 

3. Good for your heart. Not only does kale keep cholesterol at bay, it can reduce chances of developing heart ailments. Kale is filled with manganese, a powerful mineral that can reduce the chances of elevated blood pressure and heart disease. Heart healthy indeed! 

4. Aids in digestion. Kale helps boost the digestive system because it is filled with fiber. It also protects the lining of the stomach, which can be damaged by overly acidic foods and stress. 

5. Detoxes the body. Detox is a word often thrown around, but this vegetable truly does the trick. Kale regulates the cells that break down toxins in the body, reducing harmful food and substances that have entered the body. 
 

So, instead of running to your local health food store for a bag, I encourage you to make your own for a fresh taste and crunch on Super Bowl Sunday! Skip those chips and make a snack that protects your body and tastes good too. 

Skinny Minnie Sesame Peanut Kale Chips 

• 16 ounces of fresh kale, washed, stem removed, and chopped into large pieces. Make pieces the size of your palm.  (They will shrink quite a bit after baking in the oven.)
• 1/4 cup of extra virgin olive oil
• 1/3 cup of rice vinegar
• 1 tablespoon of natural honey
• 1 tablespoon of natural peanut butter
• ½ teaspoon of light sodium soy sauce
• 1 teaspoon of freshly grated ginger
• 1 teaspoon of fresh ground pepper
• 2 tablespoons of roasted white sesame seeds

In a small bowl, add the olive oil, vinegar, honey, peanut butter, soy sauce, ginger, and pepper; whisk vigorously. Take the freshly washed, chopped kale and place in a large freezer bag. Pour the peanut marinade over the kale in the bag and give it a shake, coating all the pieces. Line a baking sheet with tin foil, and space the kale evenly. Sprinkle sesame seeds over the top. Bake in the oven at 200 degrees for 3 hours.  Serve in a super bowl and crunch away!
 

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About the Author: Katie Koblinsky is a Certified Surgical Physician Assistant from Baltimore, MD with a Master’s degree in Medical Science.  She is the author of the health and fitness blog, SkinnyMinnieMoves, featuring original healthy recipes and daily inspiring workouts. In the past year, Katie has lost 45 pounds making smart food choices and exercising 5 days a week. She is currently working on her first book, and SkinnyMinnieMeals cookbook.  Katie’s goal is to show the world that healthy eating is not a diet, but a delicious pure alternative.

From whole wheat tortilla chips to acorn hummus to honey roasted figs and brown rice crispy treats – pass the snacks and put the defense on your health.

SCORE WITH HEALTHY CHIPS
Sesame Peanut Kale Chips   Editor's Pick!
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We asked our global spice girl, host of new show Nirmala’s Spice World, to share some of her top three favorite spices and how she uses them in the kitchen, and for staying beautiful! Here are a few of Nirmala’s all-time favorite spices of life.

What dishes do you cook with cloves?
I take ground cloves with black sesame seeds and a bit of argan oil, coat tofu then grill and stuffed in pita pocket with spicy arugula and drizzle liberally with my homemade Tunisian Harissa. Tofu never tasted better.

Tell us how you use cloves for beauty.
Ask any of my friends or colleagues and they will tell you I smell like cloves. My obsession with making homemade beauty products from the spices we cook with began as a little girl, making lipstick with annatto seeds, and making my own perfume with cloves and fresh jasmine flowers, which grew in abundance in our home garden.

Share with us your first Ayurvedic experience with cloves.
We never had toothbrushes; we used twigs from the black sage bush of about 4-inches long. We chewed the tip and made into a brush-like form before actually rubbing them on our teeth. A whole clove was chewed after brushing, for fresh breath, and its antibacterial properties are found in its essential oil, eugenol.

Favorite #2: Black Pepper
I am such a fan of “heat” in all my spice mixtures. When I cannot find the hottest chili for my meals, I liberally add dashes of ground black pepper. This prized spice, once just like gold, was used as medium of exchange and dates back as far as the 4th century B.C. Today, one of my favorite destinations in sourcing black pepper is Cochin India – there is a stock exchange just to trade peppercorns. How cool is that?

What dishes do you make with black pepper?
One of my all-time favorites is a savory mango lassi with roasted ground cumin and generous pinches of freshly ground black pepper; garnish with a crisp stick of celery. It’s honestly my hangover cure.

We heard you use black pepper to make beauty products, tell us about it.
As a world traveler, my feet are the most important part of my body. I look at them as the gateway to my body, mind and soul. So to take care of them, I make a foot scrub with fresh ground black pepper, brown sugar and olive oil. The black pepper stimulates my blood vessels, the brown sugar exfoliates and the olive oil heals, softens and moisturizes.

Share with us your first Ayurvedic experience with black pepper.
One of my numerous domestic duties as a little girl was to make Ayurvedic oils for Mardhana (massage) one of many massage techniques used in Ayurveda.  At night before bedtime, my three brothers and I were treated to Udvartana massage; it’s a rubdown with coconut oil I soaked with whole long pepper or black peppercorn. This massage stimulates our body while sleeping and helps remove perspiration; it also removes fat and revitalizes Kapha and Vata Doshas. It tones and is a great anti-aging as it strengthens and tightens the skin.

Favorite #3: Wattle Seed
Many years ago on my first trip to Australia, I headed to the outback where I spent over a month living with the Aborigines to learn and discover “bush foods.”  One morning I was awoken to the most sensually, rich, toasty aroma that was faintly like coffee with hints of roasted hazelnuts and cacao. That day I would say a spice found me, it was wattleseed or as the Aborigines refer to it as, mugla. For centuries, the indigenous Australians have been using wattleseed. There are several hundred acacia species native to Australia but only a few are edible.

How do you use wattleseed in cooking?
One of my favorite or I would say any girl’s best friend in any season is a decadent crème brulee. Mines are always infused with wattleseed. You can use wattleseed like you would coffee. Wattleseed are highly nutritious and has no caffeine.

Do you have any wattleseed beauty secret?
Of course, I make a body polish with several Australian “bush food” like wattleseed, wild limes, and quandongs. The nutty protein rich wattleseed gently exfoliates, the wild lime rich in vitamin C enhances my skins firmness and the quandongs with essential fatty acids boost my complexion and brightens my skin tone.

Share with us your first “bush food” experience with wattleseed.
The indigenous Australians are known as hunters and gatherers. Their “bush food” diet is generally low in energy density but high in nutrients, therefore high in protein, fiber and micronutrients and low in sugars. The carbohydrate in most traditional plant foods is of low-glycemic index, producing lower glucose and insulin levels than similar Western type of foods. On a day of gathering “bush food” we took leftover wattleseed grounds, mixed it with wild lime peels, and placed it around disturbed green tree ant nest, this mixture kept the ants from scattering. We collected the green tree ants, and ground them and make it into a tea, which helped with the cold nights and get rid of terrible headaches, both of which I was experiencing.

About Nirmala Narine
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GLUTEN-FREE GOODIES
Almond butter, bananas, coconut flakes – oh yum!  Host Peggy K got her own friends hooked on healthy eating with her Quinoa Chocolate-Chip Cookies Recipe > Watch Now!


 

 
HALE & HEARTY
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SOUP’S ON
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SIDE-BY-SIDE
Quinoa and beans go together like a horse and carriage.  Flavor-central and protein-packed! For you sides or main-dishes, try recipes for Quinoa & Red Beans, Big-Easy Style and Black Bean & Quinoa Salad.

 

 

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Plate and Bowl Size - the links between color and portion size

A recent study in the Journal of Consumer Research established a connection between plate color and weight loss or more specifically, portion size.

Plate Size and Color Study | Journal of Consumber Research: Plate Size and Color Suggestibility: The Delboeuf Illusion's Bias on Serving and Eating Behavior (PDF)

Previous studies have established links between the size of plates and portion sizes. Essentially, the larger the plate the more food people pile on.

Brian Wansink, a behavioral eating researcher at Cornell University not only looked at the size of the plate but the color. His team recurited 60 adults attending a college reunion.

"On the first day of the reunion, we directed lunch goers to a buffet table where they served themselves pasta that was premixed with a red tomato sauce or to a buffet table where they served themselves pasta that was premixed with a cream-based white Alfredo sauce. At each of these tables they were randomly given a white plate or dark red plate." (Source: Plate Size and Suggestibility Study)

The result, people who at the white Alfredo sauce on white colored plates served themselves more and had larger portions.

The people who ate the red marinara sauce on red plates also ate more and had larger portions. However, the contrast color segment (those who had white Alfredo sauce on red plates, and vica versa) actually had smaller portions.

A contrast between plate color and the color of food may have an impact on eating and therefore diet and weight loss. But there is more it is not just not just the contrast between the color of the food and the color of the plate but the color of the table or table cloth - in this case there should be minimal color contrast between the table and the color of the plate, thereby emphasizing the contrast between the food and the plate.

Could your libido use a little lift? Look no further than your dinner plate.

We might not think of looking in our fridge to put us in the mood for love, but the foods we eat provide us with the vitamins, minerals, and nutrients we need to keep our libido revved. Conversely, having a lack of certain foods can bring our sex drive to an abrupt, screeching halt.

The key to maintaining an optimal sex drive is to eat a healthy diet and maintain a healthy weight. But if you're already doing that and still feel like you could use more mojo, reach for these super libido-boosters that will make you feel a bit more amorous this Valentine's Day:

Wild Fatty Fish

Don't think fish sounds all that sexy? Think again. Our bodies need proper levels of omega 3 fatty acids to keep the libido humming along nicely and wild, fatty fish is an incredibly rich source of it. If you don't want to plunk down $30 for a pound of wild salmon, reach for canned versions for an easy, inexpensive fix -- or add fish oil capsules (2-3 grams per day) to your daily supplement routine.

Maca

If you haven't already heard of this Peruvian root, you'll be hearing a lot more about it soon. Maca has been used for centuries by the Inca to increase strength, stamina, and libido in both men and women, where it's known as nature's Viagra. A little of this stuff goes a long way: start by adding a teaspoon to smoothies or sprinkle it over yogurt or oatmeal to add a little spice to your day.

Garlic

Garlic might not produce the sexiest bedroom-breath, but its aphrodisiac qualities will win you over anyway (garlic helps increase blood flow to the sexual organs). Raw garlic is the most powerful form, but it can leave us with intense garlic breath for hours. An easier way to get raw garlic into your diet  (without sending your partner running for cover) is to chop up a clove into small pieces and swallow down with water of juice, like pills. If you don't chew it, no garlic breath!

Pumpkin Seeds

 Zinc is an important mineral for sex drive, and without enough zinc in our diets libido will drop off dramatically. Zinc is important for testosterone production in men, and helps sustain sexual desire in women. Pumpkin and squash seeds are a great, healthy source of zinc and they also contain the added bonus of being high in those omega 3 fatty acids, too. That means you're getting a one-two punch of libido-boosting benefits.

Chocolate

Everyone's favorite sweet treat can make things a little sweeter in the bedroom, too. The Journal of Sexual Medicine published a study that found that women who enjoy a piece of chocolate every day have a more active sex life than those who don't. That's great news, ladies! Chocolate contains the "love chemical" phenylethylamine that gives us a sense of well-being and excitement, and it stimulates the pleasure centers of our brain. Reach for 70% or higher dark chocolate to get the biggest cocoa bang for your buck, and let the chocolate seduction begin.

Andrea Moss Bio:
Andrea Moss is a Holistic Health & Nutrition Coach and founder of Moss Wellness. Through Andrea's step-by-step, customized programs, she loves to help her clients reach their ideal weight, skyrocket their energy, and finally feel confident about what to eat. Andrea specializes in weight loss, alleviating digestive distress, balancing blood sugar levels, and renovating diets to include the foods that work best for individual body types. Andrea coaches clients both in-person and all over the country by phone.

By contrast, the meal replacement liquid diet can be used for slower, more stable weight-loss. It replaces one or two whole meals with nutritious liquids, often carefully formulated to be high in fiber, protein vitamins and minerals, and low in fat. Certain liquid diets also permit the consumption of solid food, although portion size is carefully regulated.

History

The origins of liquid diets date back centuries. Many religious ceremonies involve fasting, to focus on the mind, heighten concentration, while cleansing the body. In most cases, during the fast, consumption of liquid is allowed, which is similar to a liquid diet. Another ancient use was to treat the sick. Many ancient cultures served only broth to sick patients, to reduce the strain of digestion on the organs. Only recently, in the past few decades, have several medically monitored weight loss programs, such as Optifast, and commercially available weight loss programs, such as Slim Fast, become available.

Benefits

• Medical Procedures - It is generally accepted that, for certain medical procedures, it is necessary for patients to refrain from eating solid foods for at least 24 hours before the procedure. Most hospitals have prepared patient literature about the precise dietary restrictions to be followed. The liquid diet is done to clear out the digestive system and decrease the strain on the digestive organs. The tests that might require this include sigmoidoscopy, colonoscopy, MRI, and certain x-ray, or serious oral, stomach, bariatric, or bowel surgery.
• Obesity - When a person is extremely obese, a physician may prescribe a medically monitored weight loss program that will usually involve replacing solid foods with a liquid substitute for a total of about 500 - 800 calories daily. After a number of weeks of rapid weight loss and frequent meetings with a physician, who monitors the health and progress of the patient, solid foods may be slowly reintroduced. The entire process is difficult and can pose health risks, and requires careful monitoring by a physician. The metabolism slows, as the body goes into starvation mode. With the resulting hunger, the person does not gain the desired healthy eating habits or learn about portion control. Usually, this sort of liquid diet is only prescribed when serious health risks, caused by obesity, outweigh any risks from the program.
• Weight Loss - There are many commercially available liquid diets for weight loss and their acceptance depends upon the brand and its program. In general, for moderate, rather than extreme weight-loss, the liquid component will form only part of one’s daily nutrition, with solid food being eaten in one or two meals. Brands where the diets also include regular food, and advocate a daily caloric intake of at least 1200 calories, and some kind of exercise recommendations, like Slim Fast, are generally more accepted by the medical establishment than programs that are very low in calories and do not include exercise, such as the Hollywood Celebrity Miracle Diet.

Side Effects

A liquid diet can have the following side effects:

• Diminished Nutrition - The person on liquid diet may get very little fiber, antioxidants, or other essential vitamins and minerals. This can lead a reduced resistance to disease. While some liquid diet products are fortified with vitamins and minerals, they are unlikely to meet all your nutritional needs long term. And once you stop the liquid diet, the challenge is still transitioning back to real food successfully. 
• Possible Organ Damage - Short-term liquid diets for use before or after a medical procedure carry few risks and are generally considered safe. Doctors normally give the patient prescribed guidelines to make sure the body is prepared for the procedure without any negative health effects. Longer fasts are unlikely to meet all your nutritional needs, and carry several risks including possible damage to the intestinal tract, impaired liver or kidney function, and hypoglycemia.
• Immune System - Fasting also impairs the body’s immune system, which makes the body more vulnerable to communicable diseases such as influenza or streptococcus. Gaining fat is also a common risk of fasting because, though the body may use stores of fat during the fast, once the fast is over the body usually rebuilds these stores quickly. 
• Digestive Complications - Liquid diets may be used to treat certain digestive problems, such as diverticulitis, or inflamed pouches in the intestine. However, treatment is usually only for a few days, or until the infection clears. When continued for longer weeks, e.g. several weeks or longer, liquid diets can cause gallstones, nausea, fatigue, constipation, and diarrhea.

Liquid diets are used for fasting, cleansing, to prepare the body for a medical procedure and for rapid weight loss. If they are done for more than a few days, it is strongly that a liquid diet is done under the supervision of a dietician or doctor. Liquid diets are unlikely to provide the body with sufficient nutrition, so in the long term, can cause immune, digestive problems and possible organ damage. Meal replacement drinks can be an effective tool for dieting, especially when used in combination with solid food, to make sure that the body does not go into starvation mode. However, the nutritional aspect can vary in quality, so its’ best to buy one that comes highly recommended.

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As such, calories can be considered the fuel of the body. In reality, ALL foods are "thermogenic" because the body must use energy to digest them. This is known as the "thermic effect of food" (TEF) or "specific dynamic action of food."

Fat burning foods are those foods that expedite this process. They are foods that have a high thermic effect. This is called the “thermic effect of food" (TEF) or "specific dynamic action of food." Fat has the lowest thermic effect. Although the principles are fundamentally the same, there are several ways that fat burning foods can work.

• Foods that speed the metabolism, such as chilies and green tea, and improve its fat burning capacity act as virtual fat burners.
• Some foods contain less calories while requiring complex digestion and assimilation during the expenditure of energy. Examples include cabbage and cucumbers. These are excellent fat burners.
• Some foods create a sensation of being full even though they have a low caloric content. This is by filling the stomach with their high water content. Examples include water melons and tomatoes. These help burn through fat, and they cut the appetite at the same time.

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Different types of fat burning foods

1. Seafood – When we talk about fat burning foods, seafood is one of the best. All the different types are fat burners. They burn fat by reducing the levels of a hormone called Leptin which has been linked to a very slow metabolism rate in the body. High in protein, they contain fish oils that are give additional health benefits. Here are some seafood types that are considered excellent fat burning foods.
   
   
   
   • Tuna – tuna is an excellent source of protein and omega-3 fatty acids acids (DHA). Omega-3 fatty acids have the ability to lower the leptin inside the body which results in a higher metabolic rate to burn calories.
   • Salmon –like tuna, salmon is also rich in omega-3 fatty acids, acids which can lower the calorie content inside the body by stimulating metabolism. 
   • Sardines – sardines are known to contain fish oils, which greatly help in increasing the metabolic rate of the body. There are some body builders who only eat sardines in their diet because it has a high-protein content to help build their muscles. Combined with the sardine’s fish oil, it makes the body builders stay in great shape.
2. Lean proteins have a high thermic effect. Examples include:
3. Turkey – turkey has the lowest calories per serving of any meat product. Poultry, such as chicken and pork, are also better than most cuts of beef.  But when you eat chicken, please remember to remove the skin! Like sardines, some body builders like to include grilled turkey in their diets because of its fat-reducing effect.
4. Very lean red meat such as top round and lean sirloin, game meats (venison, elk, etc), bison and buffalo.  They are rich in protein and low in fat. They are rich in protein and they are harder to digest, giving them a high TEF.
5. Vegetables and grains– there are a lot of vegetables that are considered fat burning foods. This also can be said for a lot of grains. Here are some of the vegetables and grains that can burn up calories.
   1. Broccoli – broccoli is an excellent source of calories while being low on minerals. Broccoli contains vitamin C, fiber, and calcium. All these have a high TEF.
   2. Beans. Beans are a healthy way to fire up your body's fat-burning capabilities and give you a great source of iron, fiber and protein. Some of the more optimal fat burning options include white beans, lima beans, navy beans and kidney beans.
   3. Lentils: these foods, known as edible pulses, are not only filling and nutritious (in terms of minerals), but low on calories and rich in plant proteins/amino acids.
   4. Oatmeal –Oatmeal contains a huge proportion of its calorie profile in terms of insoluble fiber. It fills you up, while requiring much energy to digest making it a fat burning food. It is also heavy in the stomach so that it will signal that it is already full.
   5. Chilies – chilies like jalapeno peppers, cayenne and chili pepper, speed the metabolism. They have a high thermogenic effect. Their effects are probably the most noticeable because after eating a spicy food, the body will immediately perspire. This is evidence that the metabolism has been increased.
6. Snacks and others. When you’re hungry, choose snacks that stimulate the metabolism.  Edamame, green tea, nuts and grains are all fat burning foods, although they work in different ways.
   1. Edamame – these are boiled soybeans that often used as appetizers or snacks. They are fat-free and are rich in vitamin C, calcium, protein and iron.
   2. Green Tea – Studies have shown that a compound in green tea called epigallo-catechin gallate (EGCG) gives a small but significant increase in 24 hour metabolic rate.
   3. b: These are a great snack food because they allow you to feel satiated quickly, even when eating only small amounts. They are a great source of healthy fats. It has been show that people who don’t consume healthy fats are more likely to gain weight than those who do. They body needs some fats for the cells to function. They key is to give switch from unhealthy (saturated and trans) such as fries and butter to healthy forms such as those in nuts and grains.

Foods that have a high thermic effect are known as fat burners. The thermic effect of food depends on a great number of properties. Some foods directly speed the metabolism. Examples include green tea and chilies. Others such as lean meats, especially turkey and skinless chicken, are considered fat burners because they are difficult to digest. The body must work harder to break them down. Still others are called fat burners because they fill the stomach and are hard to digest. They are good for weight loss because they provide few calories, and the body must work more to break them down. Examples include cabbage, cucumbers and pickles.  All of these "fat burning foods" are excellent to keep your body lean and trim, in excellent shape.

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Q:

My new year's resolution is to start eating healthier. Do you have any recommendations for how to get started?

A:

Start the New Year off by committing to eliminate food additives from your menu. Food additives are synthetic chemicals added to food to boost taste, sweeten "diet" food, and extend shelf life. At least 100 new synthetic additives are added to the food supply each year, so it's important to read labels. Some food additives and colorings cause allergy-like symptoms or are suspected carcinogens. According to the Center for Science in the Public Interest, the additives that are in the following list are unsafe in the amounts consumed or are very poorly tested and should be avoided. Not only are they among the most questionable additives, but they are used primarily in foods of low nutritional value. Remember, read your food labels carefully...bring a magnifying glass with you to the store if necessary!

My tips: avoid these 6 food additives:

1. Acesulfame K: Artificial sweetener found in baked goods, chewing gum, gelatin desserts, diet soda.
2. Artificial colorings: Blue 1 and 2, Green 3, Red 3, and Yellow 6 found in beverages, candy, baked goods.
3. Aspartame: Artificial sweetener found in frozen desserts, diet soda, tabletop sweetener (Equal and NutraSweet).
4. BHA (Butylated Hydroxyanisole): Antioxidant found in cereals, chewing gum, vegetable oil, potato chips.
5. MSG (monosodium glutamate): Flavor enhancer found in many processed foods and fast food restaurants.
6. Trans fats (partially hydrogenated vegetable oil): Fat, oil, shortening found in stick margarine, crackers, fried restaurant foods, baked goods, icing, microwave popcorn.

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An Overview

Chili is prepared from many different recipes such as the famous chili corn carne, four-bean taco chili, vegan chili, and chili vegetable salad. Chili recipes represent a whole segment of foods that we love to crave. Many cooks love adding their own signature touch to the dish. For example, Jamie Oliver adds chickpeas and coriander to his. Martha Stewart adds beer and bay leaves, and tops it with Haas avocados and scallions. Delicious. It really depends on what you and your family prefer. Just keep in mind that chili recipes are perfect dishes to include in your family meal planning because they are healthy and nutritious and provide at least one ingredient from each of the essential food groups.

Main Ingredients

A well-known chili recipe has ingredients such as lean ground pork, tomato sauce, flour, chili peppers, (and/or ground chili or cayenne pepper powder), green pepper, paprika, oregano leaves, ground coriander, unsweetened cocoa, onions, and garlic among others. These are some of the main ingredients used when preparing a basic chili recipe. With all the condiments and spices used in this dish, you will have a distinctly tasty dish. Each of the ingredients in a chili recipe provides plenty of essential nutrients that your body needs; it is, indeed, a healthy and hardy meal for whatever situation or climate you may find yourself. Always remember, the fresher the ingredients, the better the results.

Benefits

The spice chili has long been prized for its gastronomic and medicinal properties.  Capsaicin – the substance that gives chilies their kick and another chemical in chili lowers cholesterol levels and block a gene that makes arteries contract, allowing more blood to flow through blood vessels. Furthermore, the spice also contains high levels of B6 and vitamin C and other a small percentage of your RDA of levels vitamins A, magnesium, potassium, zinc, and iron. In addition, by using lean meat, itself this dish provides a good source of B vitamins, zinc, and iron. Studies have shown that the perfect portion of lean meat to be served in a dish should be about 3 ounces. With that proportion, you consume less fat and cholesterol and your body gets the proteins that it needs. With the above-mentioned nutrients, the following benefits are available:

• Vitamin A: Vitamin A is very good for your eyes, skin, and bones. With the help of vitamin A, you will be able to maintain clear vision and healthy glowing skin. It also strengthens your immune system preventing you from sickness and major diseases.
• Vitamin B Complex: B vitamins are very essential in maintaining your health. They prevent stress and reduce the risk of heart disease and migraine headaches. B vitamins also enhance your memory and give you the energy that you need for an active lifestyle.
• Vitamin C: Many people take dietary supplements that include vitamin C, which has been shown to help prevent colds and strengthen the immune system. It serves as an antioxidant in the body and promotes healthy skin.
• Magnesium: Magnesium is known to benefit the bones, muscles, and nervous system. Magnesium also carries out different functions in the body that would allow one to stay physically fit and active, most notably those who are asthmatic.
• Potassium: Potassium is a dietary nutrient that provides important functions in the nerves, brain, heart, and kidney.
• Zinc: Zinc helps energize enzymes that have biochemical reactions throughout the body. Also, zinc is beneficial to cells and genes and is instrumental to a healthy metabolism.
• Iron: Iron assists in transporting oxygen throughout the body. Low iron levels mean low oxygen in the body, which could cause nausea or fatigue. Maintaining good sources of iron is important in preventing anemia.

Side Effects

Chili recipes represent delicious and healthy meals; however, overindulgence in chili is not recommended. While some people have no problem eating large quantitities of chili, others find that the spice can:

• Cause heartburn.
• Irritate the tongue, rest of the mouth or the anal sphincter.
• Cause your body odor to resemble the spice.
• Cause allergic reactions in those who have sensitive skin or certain dermatological conditions.

How do I make it healthier?

Many cooks have taken their chili dishes to a higher level. While chili is already a healthy treat, you can always mix it up adding your own signature to this dish. For instance, you can add mushrooms to your chili recipe. This is a perfect ingredient to add more texture, fiber, protein and flavor to your chili. Another way to make it healthier is to add beans – kidney beans are the most popular but some cooks add pinto, white and chickpeas as well. Beans are a good source of fiber and vegetarian protein, and other nutrients. If you want to add more flavor, you can add red wine in your chili recipe, which will give the sauce extra depth. A popular favorite is to add a handful of avocado, sprinkle tortilla chips on top, or add a helping of grated sharp cheddar cheese. The core ingredients – tomatoes, onion, meat (usually beef, but sometimes pork also), are flexible, take well to experimentation, and will likely compliment your culinary imagination.

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Chili Recipes

A member of the cucurbitaceae family, which includes gourds and melons, butternut squash is actually a fruit. While it has a long history of being eaten by native Americans, it was “discovered” pretty late compared to other fruits and vegetables, and not sold in US supermarkets until 1944. In culinary terms, butternut squash is a late bloomer, but it has bloomed large, growing quickly in popularity, as its fruity, autumnal taste compliments a variety of flavors, including Mediterranean, Latin American and North African.

What Makes a Good Recipe?

Butternut squash has a sweet and mellow flavor that works well in a variety of dishes.  It can be baked or used in soups, pasta dishes, casseroles, and even risotto.  Butternut squash soup combines its autumnal flavor with onions, potatoes, white wine, carrots and nutmeg for warm and comforting dish. Its warm flavor compliments a variety of cuisines, including North and South African, and North American. For a nutritious vegetarian stew, try making a Moroccan Tagine with Butternut squash instead of chicken.

Butternut squash goes well with hearty winter herbs such as cinnamon, nutmeg, cayenne pepper or balsamic vinegar. You can splash with olive oil, balsamic vinegar, crushed garlic and fresh rosemary and grill until soft, or candy it with honey, pecans, cinnamon and butter. Butternut squash with cinnamon, ginger and cloves and pureed makes an excellent soup.

What Are The Benefits?

Packed with vitamins and minerals, there are many health benefits to this versatile vegetable including:

• Vitamin A: 1 cup of cooked squash has 427 % of the RDA, a vitamin that is essential to eye health, skin, teeth and bone metabolism and immune function.
• Vitamin C: 1 cup has 31 mg or 33 % of your RDA vitamin C, a mineral needed for gum health, wound healing and immune system health.
• Fiber: One cup has 10 grams of carbohydrates, including 3g of fiber. 
• Good source of calcium, potassium and manganese.  These vitamins and minerals support a healthy immune system along with a healthy heart, bones and tissues in the body.
• Antioxidents: The orange color of butternut squash is from high levels of beta-carotene, which is both a pre-cursor to vitamin A and a carotenoid. Carotenoids are antioxidants which are beneficial to eye health, and may reduce certain forms of cancer, and help prevent arterial disease.
• Fat free. With 0.1 g of fat per cup, butternut squash is considered to be virtually fat free. Because it contains no cholesterol, butternut squash is a perfect choice for anyone who is in need of a heart healthy and diet.
• No cholesterol or sodium.

Is There Such A Thing As Too Much?

Zero fat, no cholesterol or sodium, and high in antioxidants, its virtually impossible to eat too much butternut squash. Technically, if you were eating it several times per day, for a few weeks, you might absorb enough beta-carotene to turn your skin orange. However, it is inadvisable to eat any vegetable or other food too much, no matter how healthy.

How Do I Make Butternut Squash Recipes Healthier?

Because butternut squash is actually a fruit, it is often combined with honey, maple syrup or brown sugar in recipes. While delicious, keep tabs on how much sugar, butter, dairy and fat are in the recipe. If there’s a big dose of the sweet, you can always replace the sugar or sugar-based food with an artificial sweetener, Agave nectar, or Stevia. Butternut soups are typically cream based. For the healthier option, you can replace the cream with milk or use a vegetable broth and thicken with mashed potatoes.

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More On Eating Healthy

Varied Selections and Varied Effects

One of the best ways to keep your guests relaxed is by offering them appetizers. These are light foods or snacks, which can be served hot or cold depending (or not) upon the weather. Easy appetizers can stimulate the appetite. They can create anticipation for what you have already cooked. And they should make it easy for you to impress your guests, while spending only a few minutes on preparation.

Benefits 

There are many benefits to serving your visitors appetizers prior to offering the main course. Appetizers are known to act as an icebreaker before the main food is served. They can provide a conversation piece to those who are meeting each other first time. Easy appetizers can also serve to buy the host time – occupying your guest while you take care of last minute prep. If you are having a dinner party, it can be tempting to buy store bought hors d’oeuvres. Easy appetizers should make it easy for you to serve something homemade and fresh. Ideally, they should either have five ingredients or less, take 10 minutes to make or have convenient make-ahead or freezer options.
 

Examples of Easy Appetizers

While there are dozens of appetizer recipes out there, Veria’s guide focuses on things that are quick to prepare, nutritious and delicious. Below are tried and tested recipes, which you may consider next time you host a party.

1. Basil and Goat Skewers: To prepare this kind of appetizer, you should thoroughly wash the basil leaves. Add a thick slice of goat cheese and half a cherry tomato to a wooden skewer.  
2. Crab Rangoon: This is one of the classic appetizers to be found at many parties and entertainment clubs. All that is needed to prepare Crab Rangoon appetizers is to put a heaping tablespoon of creamed crab on your favorite pastry dough. Deep-fry the crab and pastry compilation for a mouth-watering appetizer for your lucky guests.
3. Bruschetta: This is another kind of appetizer, which is quite easy to prepare. It is prepared by first chopping and adding together fresh tomatoes and basil leaves. Add olive oil, garlic, salt, and pepper into the mixture and put it all in a small bowl. Allow it to set for thirty minutes before adding it to small pieces of toasted French loaf, ready to serve.
4. Sweet and Sour Meatballs: This type of appetizer is prepared by mixing hamburger with milk, salt, eggs, breadcrumbs, onions, and Worcestershire sauce. Pat into one-inch balls and fry. Offer your favorite dipping sauce, e.g. sweet and sour, to complete this delight.
5. Tomato and bocconcini balls: Halve cherry tomatoes. Then thread one onto a short wooden skewer and add a small bocconcini balls, followed by another cherry tomato half. Set out a small bowl of balsamic vinegar mixed with extra-virgin olive oil for dipping.
6. Melon and Prosciutto: Wrap thin slices of prosciutto around a one-inch cube of melon. Thread onto a wooden skewer and serve.
7. Guacamole and tortilla chips: Mash together two ripe avocados. Finely chop two tomatoes, and two tablespoons of cilantro. Add the juice of a lemon, a crushed clove of garlic, and a finely chopped jalapeno pepper and a dash of salt. Mix together to make the guacamole. Serve with tortilla chips.

A Few Words of Caution

1. If using garlic, onion or pesto in your appetizer, remember that these aromas and tastes can be very pungent, so its best to chose a main course accordingly.
2. If cooking anything new, try and make time to make a few samples before the dinner party, as your cooking skills will undoubtedly improve once you’ve cooked a few.
3. With bread, especially French loaf, make sure that you buy it on the day of the party to make sure that it’s ultra fresh and not stale.
4. If you are making seafood, make sure that you buy it from a reputable supplier – you don’t want to give your guests food poisoning!
5. Ask if you’re guests have any dietary restrictions before preparing the meal --- e.g. vegetarian, lactose free – and moderate the appetizers as needed, as you want as many people to be able to fully enjoy the fruits of your labor.

 
Appetizers can prove beneficial to the creation of appetite as well as a great atmosphere. Ideally try and make several appetizer dishes beforehand, so that guests can nibble as they slowly arrive. Remember that if you don’t use many spices, the quality of the dish will depend on the quality of your ingredients, so if you want to go the extra mile, try and get the best out there and splurge. If you can, opt for fresh rather than frozen seafood, since the frozen can be rubbery without being tenderized by cooking for a while in a stew or soup. And always factor in an extra hour into the recommended preparation time – this will give you time for mistakes or just to clean up.

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Q:

What’s the scoop on quinoa? Why is it so popular right now and what are some good recipes for cooking it?

A:

Quinoa is a delicious grain-like seed with a nutty flavor that is the only complete protein in the plant world (e.g. it has all the amino acids needed to comprise a complete protein). It’s delicious when cooked and tossed with a little olive oil and seasoned with some kosher salt and pepper. Add some to your salad or serve as a side with a squeeze of fresh lemon. I have a delicious Spicy Lemon Quinoa Salad recipe in my cookbook, Great Food Starts Fresh, that’ll knock your socks off!

Try These Suggested Recipes:

• Quinoa Tabbouleh
• Quinoa Stir Fry with Summer Vegetables

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1: Save the Planet

As the world’s population expands – 7 billion at the latest count – and the world’s resources are increasingly strained, the need for alternative diets and food production becomes ever more clear. Veganism provides an ethical alternative to a number of the world’s problems including the pollution caused by industrial farming, the suffering and inhumanity of abattoirs and the depletion of the world’s fish stock. The prolonged animal cruelty caused by the factory farming has been well documented in scientific studies, media, books, documentaries etc.. Veganism ends this needless suffering while promoting a more ethical form of existence.

In addition, veganism is increasingly recognized as part of the solution to climate change. With the growing awareness of the cost to the planet of meat and dairy production, veganism provides a healthy and low cost alternative. Meat isn’t just expensive; it consumes huge quantities and wasteful volumes of our water, land and air resources. The international meat industry generates roughly 18% of the world’s greenhouse gas emissions, one of the largest single contributors to climate change.

2: Nutritional Benefits

When properly planned, a vegan diet can be considerably healthier than the traditional American diet. Vegan diets are cholesterol-free, and they're more likely to be low in saturated fat and calories and high in fiber, complex carbohydrates, and cancer-fighting antioxidants. And if done correctly, they can contain more of the following nutrients:

• Calcium: Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life. There’s a myth, largely propagated by the dairy industry and milk producers that eating dairy and drinking milk is the only way to have a calcium-rich diet. This is incorrect. Calcium is abundant in collard greens, kale, broccoli, beans, sesame tahini, and almonds. It can also be found in calcium-fortified soy or rice milk, orange juice, and some brands of tofu. Many brands of nondairy milks contain some calcium and vitamin D, as do some brands of fortified orange juice.
• More dietary fiber – dietary fiber aids healthy bowel movements, and helps fight against constipation.
• No saturated fats – a vegan will consume much lower amounts of saturated fats, which are linked with coronary heart diseases, compared to a meat-eater.
• More health promoting anti-oxidants: Anti-oxidants have been linked to increased energy, increased life span and reduced neurodegenerative diseases. While more research is needed to establish a causal connection, eating anti-oxidants from natural sources is highly recommended as it is likely to benefit your over-all health. Fruits that are rich in anti-oxidants include acai, pomegranate, prunes, raisins, dark grapes, blueberries, blackberries, cranberries, strawberries, noni, raspberries, plums and oranges. Vegetables that are rich in anti-oxidants include kale, spinach, broccoli, alfalfa sprouts, beets, red bell peppers, onion, corn, and eggplants.

 3: Need for Supplements

There are many health, animal welfare and environmental reasons to choose the vegan diet. However, like any diet, it requires diligence and planning, especially in getting the right nutrients and vitamins for your optimum health. With a vegan diet, you should strongly consider taking the following supplements:

• Vitamin B12 – Vitamin B12 is found mostly in animal products, and so vegans are susceptible to a deficiency. Luckily there are several fortified foods that are high in vitamin B12, such as fortified nutritional yeast, some supermarket cereals, and fortified soy and rice milks as well as in some meat substitutes. A supplement of 10-12 µg of vitamin B12 daily is also recommended.
• Omega-3s – Omega-3 fatty acids are essential for heart, brain, skin, and joint health. Fortunately, you can consume Omega-3 fatty acids without eating fish and depleting the world’s oceans. Walnuts and canola oil are good vegan sources of the omega-3 ALA, and flaxseeds and flaxseed oil are also good sources as long as they are consumed long term with other oils like sesame, canola and evening primrose oil. It's also advisable to take vegan DHA capsules, 200-300 mg every 3 days if you’re under 60 years old; 200-300 mg every day if you’re over 60 years old. These contain omega-3s derived from algae, which is where the fish get it from.
• Iron – iron is required for the formation of healthy red blood cells – the lack of iron causes anemia. Iron is less readily absorbed through vegan diets; vegans will need to consume up to two times that consumed by those eating omnivorous diets. Iron-rich plant-based foods include spinach, beans, black-eyed peas, lentils, chickpeas, oatmeal, dried fruits, nuts, sunflower seeds, nutritional yeast, molasses, and grains such as quinoa and millet. Vitamin C helps increase iron absorption, so for optimal health benefits, eat extra vitamin C or choose foods that are rich in both nutrients, such as dark-green, leafy vegetables. It is also recommended that you consider an iron supplement: men should take 14 mg daily; women need more: 33mg daily below the age of 55, and 14 mg daily after the age of 55.

4: Plant-based Proteins

There is a common misperception that it is hard for vegans to get sufficient protein. Actually, there are many sources of plant-based protein. It is recommended that you eat a variety of unrefined grains, legumes, seeds, nuts, and vegetables throughout the day, so that if one food is low in a particular essential amino acid, another food will make up this deficit.

For vegans, make sure that you get several sources of protein throughout the day. The Recommended Dietary Allowance is that 10 – 35 % of your calories come from protein.

The main sources of plant-based proteins are:

• Pulses: peas beans lentils.
• Soya foods such as tofu and tempeh.
• Seeds (such as pumpkin, sesame, sunflower).
• Nuts and peanuts.
• Cereals (such as oats, wheat, quinoa, buckwheat).
• Cereal products such as whole wheat bread and whole wheat pasta.

Remember that a balanced meal should include at least one protein element, rather than, for example, just carbohydrates and vegetables.

Vegan Diet – Conclusion

As it becomes increasingly apparent that the world’s resources are stretched to their breaking point, veganism offers a more healthful and ethical form of living. Veganism can be better for your health than the traditional meat-heavy American diet, as it is has zero saturated fats and cholesterol, but it requires careful planning. Make sure that you include one form of plant-based protein in every meal. It is also recommended that you take a few vitamin supplements for optimum health and wellbeing. With a little planning and care towards your diet, veganism is a viable and ethical alternative that’s great for your own health and that of the planet.

Healthy soup recipes can help improve the function of your digestive system. At the same time, because they are water based, they are an excellent way to fill the stomach and lower your overall calorie intake. Such recipes can be incredibly easy and fast to make. If you are making a lot of soup, it’s worth investing in a blender, even a handheld one, to purify quickly.

Sample Recipes

Typical cream-based soups simply are loaded with calories and saturated fats. Cream and butter can give that cream texture, but aren’t good for keeping trim or a heart-healthy diet. Here are some ideas for healthy replacements:

• Golden Squash And Corn Soup – this delicious, yet healthy soup recipe features pureed butternut squash as its base, which gives it a distinct gold color. One cup of butternut squash has 1.84 grams of protein and 82 calories. Butternut squash is also a good source of potassium, phosphorus, magnesium and calcium. The soup is perfect for kicking off meals. It can even be enjoyed as a light lunch. For a more delightful flavor, add some briny feta cheese and fresh thyme.
• Broccoli-Cheese Chowder Recipe – Broccoli is an excellent source of potassium, phosphorus, calcium and vitamins A, C, K and E. For healthier benefits and to ensure a creamy texture, use tangy, smooth, and reduced-fat sour cream to replace the cream and cheese. You can gain much of the creaminess of cheese by replacing half of it with mashed potato.
• Gazpacho - This cold vegetable soup originated in the southern region of Andalucía. It is excellent for a summer’s day. It’s very easy to make – just add tomatoes, green peppers, onion, garlic and cucumber together and puree in a blender. Then drizzle with olive oil and red wine vinegar. The tomatoes are high in potassium, phosphorus, magnesium, iron and zinc. Green peppers are good for potassium, phosphorus, magnesium, calcium and vitamins C, A and Niacin.

What Makes Them So Healthy?

Healthy soup recipes can be made tastier and healthier with the following simple tips:

• If your recipe calls for pre-cooked vegetables--such as onions, celery, or carrots--use a very small quantity of oil or cooking spray. If the vegetables start to stick to the pan during the frying, add a tablespoon or so of water, wine or broth to keep them from burning.
• Miso--fermented soybean paste--gives a savory, meat-like flavor to vegetarian or other broths. If following a recipe, you can often replace the beef with a miso soup broth.  Add a tablespoon per quart of water.
• When cooking meat, do it in a separate pan. Discard the fat and oil, and pat meat dry with paper towel before adding to your stockpot.
• Fry your spices for a minute or so over medium heat before adding them to your soup. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving.
• If your recipe calls for a heavy cream, use pureed cooked potatoes instead. Stir the puree back into the soup to thicken it.
• To add real cream flavor, stir in a few tablespoons of heavy cream and replace the rest with water or skim milk, e.g. for a cup of cream. A little cream will go a long way to thicken the texture and add flavor.
• Replace whole milk with skim milk or low fat milk, which is lower in calories and fat, but has the same amount of protein – roughly 8 oz per cup.

Why Should I Not Eat Too Much of Them?

Some soup recipes may be high in salt. The U.S. Food and Drug Administration recommends a daily intake of sodium at 2,300 mg. On average, Americans consume 3,400 mg per day, so any cut backs are recommended to lower your blood pressure, risk of hypertension and lower your risk of stroke and heart disease.

Some vegetables like cabbage or beans in healthy soup recipes can cause unwanted digestive gas. If you know you react badly, try replacing that ingredient with a different vegetable.

Lastly, beware of consuming canned healthy soups. Canned products can contain high levels of bisphenol A or BPA, a chemical used to prevent can linings from rusting. When accumulated in the body, BPA can lead to specific forms of cancer and weakening of important internal organs like the liver and kidney. Also, many canned soups are high in sodium, so check with the nutrition label before consuming. 

Conclusion

Healthy soup recipes are simply delicious and easy to make. Because they are water based, they can be ideal for a weight loss program or part of a heart-healthy diet. Healthy soups can be made tastier and more nutritious with a few simple substitutions. Don’t be afraid to experiment – soups usually get richer with extra layers of flavor.

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A vegan diet, which is void of all products derived from animals including meat, fish, dairy and eggs, can be a delicious journey that will titillate your taste buds with new and exciting flavors.

Once animal products are removed from dishes, it’s quickly evident that much of our enjoyment of food comes from the way it is spiced. Veganism takes plant-based proteins, such as beans, tofu, tempeh and seitan, and dresses them up with herbs and spices with which meat-eaters are familiar. Here are three great examples of delicious spiced up vegan entrees:

1. Tasty Tacos
   
   Let’s take a regular dinner in everyday households: Mexican night, and give it a spin. It’s easy to make this popular meal meatless with a couple small changes. Forgo the ground beef or turkey that’s traditionally used as taco filling and, instead, substitute it with black beans that have been cooked in seasoning consisting of chili powder, cumin, paprika and salt. Fill the taco with the black beans as well as lettuce and tomatoes. Skip the cheese and sour cream but add avocado instead – voila, meatless tacos. Pair the tacos with a side of spicy new potatoes and salad to round out the meal. 
2. Beef-less Burgers
   
   Burgers are another dinnertime favorite. A ground beef patty alone isn’t very flavorful – it’s all the condiments and extras that make a burger mouthwatering. A lentil or black bean patty with a sprinkling of garlic powder, cumin and smoked seasoning, can be just as tasty as its beef counterpart. Don’t forget to add your favorite toppings such as sautéed onions, green peppers and mushrooms.
3. Spicy Tofu
   
   The thought of tofu is a turn-off to some. But with the proper preparation, it can become a mealtime favorite. After cutting the tofu into small cubes, create a marinade with olive oil, vinegar, chipotle seasoning, chili pepper, red pepper and cayenne pepper. Marinade for an hour, and then bake. The result: Tofu with a pop! Serve the tofu over brown rice for a delicious and nutritious feast.

Unlike popular belief, it’s easy to turn everyday meals into meatless masterpieces. Simply understand the flavors you are enjoying and replicate those with plant-based proteins. As you work more with spices and seasonings, you will discover that you can, in fact, still enjoy food while rewarding yourself with better health.

About the Author


Daelyn Fortney is the co-founder and managing director of This Dish is Veg, a site dedicated to vegan, animal welfare and eco-friendly news and opinion pieces. She is a passionate advocate of the vegan lifestyle and teaches others that a plant-based diet is not only ideal for the earth and animals, it’s also the perfect way to achieve ultimate health. In addition to her work, Daelyn is a fitness enthusiast and mom to three daughters.

What makes pumpkin ideal for many recipes is the fact that it can be stored for a week to as long as six months. To last as long as possible, it’s important to choose a firm pumpkin and store it in a cool dark place, such as a pantry.

Pumpkin is ideal for cooking various dishes because it features a depth of flavor not found in other types of squash.  Pumpkin recipes are naturally nutritious but they can be made even healthier by using low-carb and low-fat ingredients. Other vegetables and even fruits can be added to boost not just the nutritive content but also the taste.

What Goes Into Pumpkin Recipes?

It is certainly fun to use pumpkins as Halloween decorations, however, making use of nature’s bounty is an extra pleasure. Such recipes can be delightful treats especially during the cool fall season when pumpkins are so plentiful. You can even serve your soups and dips in a carved out pumpkin to make your meals more fun, appetizing, and indulgent.

Most pumpkin recipes are desserts and soups. This can be attributed to the fact that pumpkin has a natural sweetness and richness that is uncommon in other vegetables. The starchiness of the vegetable also makes it ideal for baking. Here are some of the most popular healthy pumpkin recipes that have been passed across the generations.

Roasted pumpkin-apple soup – Pumpkins are combined with slices of apples in this dish. The result is a velvety pumpkin soup that can be served as a first course for a delightful meal. Apples provide the hint of sweetness to the soup. They also make the recipe more nutritious because apples are rich not just in vitamins and minerals but also antioxidants.

Maple-pumpkin custards – Thanksgiving meals can never be complete without pumpkin recipes. This one is among the most commonly served during the occasion. Maple syrup makes it ideally sinful and rich. Grade B dark amber syrup is recommended to bring about that great maple flavor. The elegant custards are made of pumpkin pie and real whipped cream.

Healthy or Hazardous: Are Pumpkin Recipes Good For You?

Pumpkin recipes are natural concoctions of antioxidants and anti-inflammatory compounds. Thus, such dishes can potentially help the human body develop resistance to specific types of cancer, like those involving the prostate (in men), breasts (in women), and lungs. The antioxidant components help the body fight off disease-causing free radicals from environmental sources while the anti-inflammatory nutrients help fight off allergic reactions inside the body.

Pumpkins are rich in carotenoids, important health nutrients formed from the pigmentation in fruits and vegetables. Thus, pumpkin recipes are cited as ideal to help maintain the health of your skin and eyes. This is because the liver can easily convert the carotenoids found in pumpkin into Vitamin A. Lutein is a specific type of carotenoid that is also abundant in pumpkin. It is particularly important in promoting eye health and preventing macular eye degeneration.

Pumpkins can help regulate the blood sugar level and in the process help prevent type 2 diabetes. According to nutritionists, pumpkin recipes can help maintain ideal blood sugar and insulin levels in the system. This can be attributed to the abundance of five B-complex vitamins, namely Vitamins B1, B3, B6, folate, and pantothenic acid.

Pumpkin recipes can also help prevent development of cardiovascular ailments. As mentioned, pumpkins are rich in antioxidants and anti-inflammatory components, which are ideal nutrients for reducing the risks of many cardiovascular conditions. Scientific studies have found that the nutrients can partially block or curtail bad cholesterol formation (plaques) in human cells through inhibiting a specific type of enzyme. This is why pumpkin recipes are often included in many heart-healthy diets.

To support stronger resistance against diseases, pumpkin recipes are rich in Vitamin C as well. The vegetable can also be a rich source of dietary fiber, which promotes healthier digestion and easier bowel movement. It has copper that helps build up the bones and manganese that promotes production of specific types of helpful enzymes in the body. Other beneficial nutrients contained include Vitamin K and potassium.

Lastly, because pumpkin is a starchy vegetable, pumpkin recipes can be good sources of calories for energy. Up to 90% of calories sourced from pumpkins are in the form of starch carbohydrates, which are easily used by the body through performing simple physical activities.

Pay Attention to Your Pumpkins

Because pumpkin does not usually come with nutrients or substances that are hazardous to one’s health, it is hard to associate most pumpkin recipes with any health risks. However, some nutritionists warn about the possibility that pumpkins used in recipes may not be organically grown. This means exposure to certain types of pesticides may make pumpkins dangerous when consumed out of moderation.

Pumpkin recipes may also contain purines or oxalates, albeit in a minimal amount. Some nutritionists warn that consuming too many pumpkin dishes may increase levels of both substances. Purines are associated with the onset of gout, a painful medical condition targeting the joints. Oxalates are often blamed for the development of kidney stones when excessively accumulated in the body.

Some pumpkin recipes may contain excessive salt or sugar. Beware not to over-consume pumpkin soups since the level of sodium or salt they contain may be high in order to provide ideal taste. Similarly, pumpkin dessert recipes may contain large quantities of sugar in order to make them sweeter, creamier, and richer. Consumption of too much salt may lead to hypertension and kidney problems while high amounts of sugar may lead to unregulated blood sugar level, diabetes, and excessive weight gain.

How To Make Healthier Pumpkin Recipes

When making pumpkin recipes, the right cut of pumpkins will make a difference in retaining the optimal nutritional content. Naturally, some nutrients are lost during excessive heating. Slicing the pumpkin into 1-inch slices or cubes is ideal. This is the best shape and size to make sure all slices are effectively steamed or cooked, preventing the need to apply too much heat that leads to overcooking and elimination of more nutrients.

Pumpkin recipes can be made more nutritious and healthier by adding specific healthy ingredients. To load it with carbohydrates, the dishes can feature added flour, bread, sugar, and grains. Some pumpkin recipes require the addition of dairy products like yogurt, milk, and cheese. It is ideal to use the low-fat versions of such dairies. Lean meat, chicken, tuna, eggs, and salmon can be used to make pumpkin recipes that are rich in protein.

The Skinny

Pumpkin is one of the oldest North American vegetables, and yet with growing research, we are still discovering facts about its nutrition value, mildly sweet flavor, and fine starchy texture. Pumpkin was once a significant component of Native Americans’ diet. It is just amazing how different pumpkin recipes have been passed down from generation to generation —and not just for Thanksgiving! You can opt to enjoy pumpkin recipes all year round. They will make delicious and nutritious meals for just about everyone and every occasion. 

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Veria Voices is our way of  introducing you to the top experts in health and wellness that we think you should know about. From food to fitness, eco-living to active travel, our Voices have a unique point of view while sharing your beliefs in holistic health.

To help you get to know them, we'll be sharing new videos from each our six Voices every week that will uncover their stories and offer up their best tips for you. And ...

There’s Also Something In It For You!

Surprise! We asked the Veria Voices to select prizes just for you. From Whole Foods, to Lulumeon, to the buzzed-about Blue Print Cleanse, these hand-picked prizes are some of our Voices favorite things. It's our way of celebrating them -- and their way of helping you kick-start your healthy lifestyle. (Scroll down to find out how to enter the sweepstakes to win these prizes.)

Where Do I Find The Veria Voices? 

Visit our new Veria Voices section to watch their videos and get to know them. And be sure to leave a comment below the videos to let us know what you think!

Meet The Voices   

1. Meet Bex: This mother of four and fitness and yoga instructor is also a backyard farmer whose sons’ health was the inspiration for her to start living a healthier life.
    
2. Meet Diane: This author and podcaster changed her health habits through a commitment to holistic nutrition.
    
3. Meet Lindsay: As the Managing Editor for Eco-chick.com, Lindsay became a voice for the planet’s health after recovering from an eating disorder.
   
   
   
4. Meet Matt: After travelling through South America and Africa, Matt founded his online travel magazine, The Expeditioner to inspire others to explore other cultures.
   
    
5. Meet Max: An organic food activist, Max believes in the importance of organic food, Proposition 37 and making the US aware of these critical food issues.
    
6. Meet Noelle: An athlete and personal trainer, Noelle believes that making a healthy lifestyle change can start with baby steps.
   
    

Sweepstakes Entry Details:

• To enter, submit your email in the box next to each Voice's featured video.
• You can enter your email 6 times per day -- once for each Voice's prize, to increase your chances of winning.
• Only one entry allowed per Voice, per day.
• Only one prize allowed per winner. 

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“Where do you get your protein?”  If only vegans received a dime every time they’re asked this question, we’d be the richest people in the world!

Vegans know better than anyone how easy it is to hit the daily recommended intake for protein -- 46 grams for women, 56 grams for men. However, the misconception still persists that the only way to meet those requirements is through animal-based foods. This unfortunate view is completely incorrect and often deters people from considering a plant-based diet.

The fact is, protein is present in everything we consume from grapes to leafy greens to breads. Obviously some items have more than others, but the good news is in our Western society, it takes very little effort to get more than enough protein to keep the body healthy.

Consider this list of 15 vegan/plant-based protein superstars the next time you wonder how vegans get their protein – and start adding these foods to your diet today:

1. Almonds (roasted) 30g protein per cup
2. Baked Tofu 20g protein per cup
3. Black Beans (cooked) 15g protein per cup
4. Brown Rice (cooked) 5g per cup
5. Chia Seeds 16g protein per cup
6. Couscous (cooked) 6g protein per cup
7. Edamame (cooked) 17g per cup
8. Garbanzo Beans (cooked) 15g protein per cup
9. Great Northern Beans (cooked) 15g protein per cup
10. Hemp Seeds (shelled) 10g protein per ounce
11. Lentils (cooked) 18g protein per cup
12. Quinoa (cooked) 8g protein per cup
13. Seitan 50g protein per cup
14. Sunflower Seeds (roasted) 23g protein per cup
15. Tempeh 18g protein per cup

About the Author


Daelyn Fortney is the co-founder and managing director of This Dish is Veg, a site dedicated to vegan, animal welfare and eco-friendly news and opinion pieces. She is a passionate advocate of the vegan lifestyle and teaches others that a plant-based diet is not only ideal for the earth and animals, it’s also the perfect way to achieve ultimate health. In addition to her work, Daelyn is a fitness enthusiast and mom to three daughters.

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Visit NBCNews.com for breaking news, world news, and news about the economy

Combined with herbs and spices, chicken can surely make a flavorful, delicious and nutritious meal. It is no surprise that this white meat is considered to be the largest source of important animal protein around the world. Dieticians consider it a healthier alternative to red meat.

What Goes in to This Recipe?

Chicken is one of the most popular meat options for healthy eating. Healthy chicken recipes are carefully formulated to increase flavor, while cutting out extra fat and sodium. Here are few popular ones.

• Healthy Chicken Curry Recipe – Cut your chicken into 2 inch pieces and sprinkle it curry powder, and cook in a pan with vegetable oil. Once the meat is nearly cooked, take it out, and fry up some onions, carrots, green beans and bells pepper until nearly cooked.  Add the chicken back in, some turmeric and yogurt to taste. The core ingredients – chicken, veggies and yoghurt are nutritious, but the spices in this dish make it more healthy: several studies have found that turmeric eases the swelling of joints caused by arthritis and other causes. Chili powder is rich in vitamins like vitamin C, with one tablespoon containing 4.8 mg of it; which is about 8 percent of your daily recommended intake, and is invaluable in immune system health. It also contains 2,224 IU of vitamin A per tablespoon, vital in skin health.
• Healthy Lemon Chicken - Most lemon chicken recipes can be improved by adding lemon juice or simply adding a whole lemon into the chicken’s body cavity. You can also stuff fresh rosemary, parsley, thyme and basil into the cavity too – they also complement chicken. Every bite will be filled with tangy and tart lemon, just enough to tingle your taste buds. This healthy lemon chicken recipe reduces the calories when the chicken is breaded and fried common to chicken recipes. And lemon juice is rich in vitamin C and disease fighting compounds called limonoids.
• Chicken Salad – Cook up a chicken breast, ideally by poaching or grilling. Then shred into ½ inch strips. Add to lettuce, tomatoes, avocado, cucumber and corn. Dress with olive oil, vinegar, mustard and salt and pepper. If possible try to use skinless chicken -- the skin of a chicken acts as a latex glove, holding all the fat in. Approximately 45-75% of the fat in chicken is from its skin.

What Makes It So Healthy?

Chicken is high in important vitamins and a lean source of protein. It also contains fewer calories and fat than beef. According to researchers, a serving of 4 ounces of chicken can provide up to 68% of the human body’s daily protein requirement. Meat eaters who aim to lower fat content in their meals should opt for healthy chicken recipes. Chicken breasts are the leanest part of the bird. They also contain half the fat found in an average sized T-bone steak. Chicken skin is where all the fat is stored so remember to remove it prior to cooking. (but it so good when its crunchy!)

How will it Benefit Me?

Healthy chicken recipes are excellent sources of lean protein due to its low fat content. High protein intake can help preserve the bones. Other nutrients that typically accompany healthy chicken dishes can help in the following ways:

• B Vitamins - Chicken contains a valuable source of Vitamin B6. Vitamin B6 support the body’s metabolism and cardiovascular system. Several enzymes that aid metabolic reactions in the body require Vitamin B6. The vitamin is also vital for overall energy production. In addition, Vitamin B6 is involved in several intercellular processes that give cardiovascular protection. Several studies have linked low levels of B6 to cardiovascular disease.
• Vitamin B3 - or niacin is also found in chicken. This vitamin helps convert carbohydrates, protein and fats in the body into more useable energy. At the same time, Vitamin B3 optimizes blood sugar regulation. It also helps to stabilize insulin levels.
• Antioxidant Defense - Chicken is a very good source of the trace mineral selenium, which boosts the immune system, aids cell growth, supports your thyroid and metabolism, and acts as an antioxidant to prevent cell damage. It can help induce DNA synthesis and repair damaged cells, leading to the inhibition of the proliferation of possible cancer cells.
• Other Benefits - In 2008, a study published in the Journal of Neuroscience found that a vitamin found in chicken, poultry, peanuts, sunflower seeds and fish, including salmon was linked to neurodegenerative repair and better memories in mice. Scientists found that mice fed nicotinomide, a vitamin found in chicken, daily showed no sign of brain damage and were cured of pre-existing Alzheimer’s.

Why Shouldn’t I Eat Too Much of This?

Nutritionalists recommend that half your daily’s protein, or about 6 oz should come from dairy, veggies, and grains. The rest can come from animal sources, including chicken. If you eat organic chicken, then the whole 6 oz can come from chicken, since it is a good source of lean protein. However, if the chicken isn’t organic, then eating it every day can lead to a build up of arsenic. Dieticians recommend that you stick to 6 3 oz servings per week to limit arsenic.

Conclusion

Healthy chicken recipes make easy and quick meals that the entire family can enjoy. Many conventional chicken recipes can be modified by using vegetable oil instead of butter, low-fat dairy or by adding more veggies to the dish. Chicken is one of the leanest sources of protein and full of key nutrients such as vitamin B6, B3, selenium, and nicotinomide. Organic chickens do not contain the antibiotics or arsenic, and for this reason, many dieticians say they are healthier.

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Children need less fiber than adults. To figure out how much, simply take the child’s age and add 5.  For example, an 11-year old child requires about 16 grams of fiber daily to ensure healthy digestion.  This method provides any parent with an easy and helpful way to help figure out what to feed the little ones. 

Having a high fiber intake can promote better digestion throughout the body and can have other benefits like lowering cholesterol.  Fiber is essential to remove bile acids and decrease intestinal absorption of fatty acids.  Studies have found that high fiber foods also decrease the tendency of the blood to clot.  This alone reduces the risk of a heart attack.  So what exactly is fiber and how does our body interact with it?

What are they?

The fiber found in food includes both polysaccharides and lignin which are resistant to the digestive enzymes in our bodies.  Both are composed of the structural components of plant cell walls, mainly cellulose, hemicellulose, pectin and lignin.

There are two types of dietary fiber.  One type of fiber is water soluble (dissolves in the presence of water) and the other is water insoluble.  The first type of fiber, soluble fiber, includes vegetables, gums and pectins actually helps lower cholesterol and helps manage a healthy blood glucose level.

Water-insoluble fiber breaks down less in the body than water-soluble fiber does.  Insoluble fiber is known to help with intestinal disorders such as Irritable Bowel Syndrome and Diverticulitis.  It also reduces the amount of time food sits in the bowels and promotes more frequent and regular bowel movements.

High fiber foods can greatly impact and improve digestive health.  Knowing how they work in our bodies is the first key step in knowing how to implement higher amounts of fiber into our diet.  Digestive health is important because it promotes metabolism speed and efficiency and affects the amount of energy we have.

What are their benefits?

Fiber in one’s diet greatly affects most stages of digestion in the body.  High fiber foods increase the necessary amount of chewing time which leads to increased amounts of saliva and gastric juice flow.  As a result, the amount of plaque and decay in the mouth are decreased.  Also, high fiber foods help us to feel full sooner resulting in the overall reduction of calorie intake.  One can use this as a tool in weight loss as high fiber foods not only promote less overall calorie intake but better digestive health all around.

The rate of speed at which our stomachs empty along with the rate of digestion and nutrition absorption is also affected by the amount of fiber in one’s diet.  Guar gum and pectins, from high fiber food, increase the viscosity (or thickness) of partially digested food in the stomach.  This results in the stomach emptying at a slower rate which helps us to feel full longer.  There are, however, certain fibers that promote a more rapid emptying of the stomach, such as wheat bran.

High fiber foods can be implemented into one’s diet for many valid reasons, with better digestion being the main benefit.  Digestion is often misunderstood as a simple body function but it is actually much more than that.  Poor digestion can affect many aspects of the body including weight gain and low energy levels. It has also been linked to depression.

High Fiber Food Examples

There are many natural sources for both water-soluble and water insoluble fiber. Natural, highly concentrated sources of water-soluble fiber include:

• Fruits
• Vegetables
• Dried Beans
• Dried Peas
• Seeds
• Brown Rice
• Nuts
• Oat, Barley and Rice Bran

When it comes to water insoluble fiber, there are also many natural choices to pick from.  Common sources for water insoluble fiber include:

• Wheat
• Wheat Bran
• Corn Bran
• Vegetables
• Fruit Skins
• Cereals And Nuts

Some foods have both soluble and insoluble fiber, e.g. dried beans, cereals, vegetables, nuts.

Possible Side Effects

A high fiber diet is great for digestive and over-all health. However, like all good things, you can have too much of it. One of the first signs that you might have too much fiber is cramping, gas or constipation, which occurs when the body has difficulty breaking down and digesting fiber. 

Another possibility that can occur from eating too many high fiber foods is diarrhea. If one’s body is not adjusted to higher fiber levels, too much fiber intake can move food through the body too quickly which results in diarrhea. Reduce your fiber intake, and then slowly build it back up, keeping careful watch on your body.

In extreme cases, the fiber can bind itself to other foods, which prevents them from being absorbed by the body. This is called malabsorption.  

To avoid all these side effects, it’s best to gradually increase the amount of fiber you consume, until you are at the recommended daily level. Remember that every body is different so if the recommended daily level of fiber is causing discomfort, simply reduce it.

Conclusion

High fiber foods are greatly beneficial to one’s health.  According to the USDA, and most nutritionalists, we don’t eat enough fiber daily. The USDA recommends between 25 - 38 g of dietary fiber daily. The average amount of fiber in American diets is between 9 - 14 g. 

Fiber is essential to digestive health, but it also impacts other diseases and conditions, such as heart diseases, diabetes, stroke, irritable bowel syndrome, cholesterol levels, osteoporosis and cancer. Digestive health is also key to energy levels and the healthy functioning of your metabolism.

Including high fiber foods in your diet is critical.  To avoid any unpleasant side effects of suddenly increasing fiber, try to raise it slowly to the recommended level. Remember that every body functions a little differently, so listen to your body to figure out what works best for you.

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A diabetic diet, medically known as medical nutrition therapy (MNT) for diabetes, has proven to have a positive impact on those with diabetes.  Portioned, healthy meals can go a long way in keeping blood sugar levels stable. With all the healthy food, one might come to wonder, though: are there safe and healthy diabetic desserts?

What are they?

Eating healthier does not mean one cannot enjoy what one eats. Diabetic desserts can allow a person the same happy indulgences that accompany junk foods without any bad health effects or guilt! Diabetic desserts are not as limited as one might think either. All American Strawberry clouds, almond stuffed pears, Almost Shortbread Cookies, the recipes are endless. Many use Canola oil instead of butter, less sugar and fruit to provide the flavor.

What are their benefits?

A properly-made diabetic desert can prevent hyperglycemia (high blood sugar levels) and other threats to a diabetic’s health. It will likely use a vegetable oil vs. butter, lard or another animal fat, so it is not only better for diabetes, but also for heart health. It will also use less sugar than a regular desert and may use fruit or vanilla flavoring to add natural sweetness. It may add nuts to give extra fiber. 

Low glycemic fruits are recommended for diabetics as these are converted more slowly to glucose in the bloodstream. Cinnamon is sometimes used to provide flavor and it can also help lower the blood pressure. 

Who should eat them?

The beauty behind diabetic desserts is that they are safe for the whole family to enjoy. In fact, if you choose a diabetic dessert, you may end up improving the diets of everyone in the family. Furthermore, even if you don’t have diabetes, you may be susceptible: the amount of people with “pre-diabetes” out numbers those diagnosed with diabetes more than three times over. It is important to know if you have prediabetes, because research has shown that some long-term complications associated with diabetes – such as heart disease and nerve damage – may begin during prediabetes.

Examples

Here is where things get fun. We leave the realm of theory and venture into the world of endless and delicious enjoyment. So, what exactly are some of the options when it comes to diabetic desserts? 

• Cheesecake
• Apple Dumplings
• Banana Custard
• Chocolate Chip Cookies
• Cherry Pie
• Crunchy Pumpkin Pie
• Blueberry Muffins
• Almond Macaroons
• Fruit Cakes
• Carrot Cake … 

The list goes on and on. In fact many diabetic deserts contain things like granulated and powdered sugar and white flour. The trick is the portions – by giving you a list of how much sugar and carbohydrate is in each, and how much of the desert you can have; these recipes provide excellent dietary guidelines.

Word of Caution

While there are some products that are specifically marketed as diabetic deserts, it’s worth checking out their levels of fat, trans and saturated fats, and sugars before buying them. Diabetes UK has warned that these products

• May be expensive
• May contain high levels of fat
• May confer no special benefits to people who suffer from diabetes

If you want to be sure that your diabetic desert is safe to eat, either make it yourself or check the nutritional label.

Also, not all diabetic deserts are created equal. Some have sugar – granulated and powdered – and white flour. While diabetics can have a little of these, make sure that you aren’t deviating from your medically approved diet.

Being diagnosed with diabetes is a life altering condition. Thankfully, the sheer numbers who suffer from the disease mean that there is much support out there. There are numerous web forums on diabetic deserts, on-line recipes, and on-line magazines devoted to all things diabetic. Diabetic deserts have been specially formulated so that they are tasty but meet your diabetic dietary needs. They are a great way to indulge healthily and enjoy a culinary pleasure without feeling any guilt.

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What goes into this recipe?

Basic ingredients – The basic ingredients in a lasagna recipe include lasagna noodles, olive oil, salt, low fat cheese, mozzarella cheese sauce, onion, garlic, tomatoes, tomato paste, pepper, sugar, dried basil, bay leaf, and ground pork or beef. The first step is to boil the lasagna noodles in water (with a dash of salt) for 20 to 25 minutes. The lasagna noodles are done when they become tender. The sauce can be prepared while the noodles are cooking. When both the sauce and the noodles are done, all the ingredients are layered in a baking dish. The dish is then baked in the oven for 45 minutes at 325 degrees. Afterwards, the lasagna is cooled for a few minutes before serving. 

Dietary restrictions - Most people can enjoy lasagna. Even those with dietary restrictions can find great lasagna recipes, because there are so many alternative ingredients available. For example, there are many delicious vegetarian lasagna recipes. Ground pork or beef can be substituted with tofu or vegetables, such as spinach or mushrooms. Eggplant lasagna is another popular option, which is delicious by the way!

How will it benefit me?

Nutrients - Put your heart into cooking a delicious and healthy meal by making the effort to include nutrient rich ingredients. Always try to serve a healthy meal to your loved ones. Even the basic lasagna recipe includes healthy nutrients such as carbohydrates, protein, fats, calcium, phosphorus, potassium, zinc, iron, vitamin C, and vitamin B12.

• Carbohydrates – Carbohydrates are important nutrients that give your body energy. They fuel your day-to-day activities. Carbohydrates also benefit your muscle tissue and digestion.

• Protein – Protein helps you build strong muscles and strengthen your immune system. Proteins do this by building and repairing tissues. Even your skin, hair, and nails are primarily made of protein. Similar to carbohydrates, protein can be turned into energy for your body.

• Fats – Fats help your nervous system to function properly and also helps your body remove toxins.

• Calcium – Calcium is very important for strong bones and teeth. Calcium helps to prevent osteoporosis and helps to maintain normal blood pressure.

• Phosphorus – Phosphorus is as important as calcium. Phosphorus helps your kidneys function, helps strengthen your bones, and helps you to main a healthy reproductive system.

• Potassium – Potassium regulates the fluid level of your body. It also plays a very important role in creating new cells. It even helps muscle contraction.

• Zinc – Zinc is a mineral that helps to protect your body from getting a cold. Zinc boosts your immune system and helps to strengthen muscles.

• Iron – Iron works with hemoglobin, which carries oxygen all over the body. Iron improves your immune system and your metabolism. It also helps brain heath.

• Vitamin C – Vitamin C helps to build strong bones and healthy skin. Vitamin C is a common supplement that people take to prevent illnesses, such as colds.

• Vitamin B12 – Vitamin B12 converts carbohydrates into energy. It is very important to your digestive and nervous system. Vitamin B12 also helps your body make new cells. It even helps to protect your body against cancer.

Any reason why I shouldn’t eat too much of this?

• Moderation - Lasagna is a delicious food.  It is not surprising that many people crave it. However, eating too much may lead to health problems.  Tomatoes, cheese and meat are the main ingredients that may cause harmful side effects if consumed in large quantities.

• Tomatoes – Tomatoes are acidic foods that can upset your digestive system and can cause other gastrointestinal problems. Tomatoes are a good source of vitamin C and A. However, consuming too much of these vitamins may be harmful to your health. For instance, too much vitamin C may cause health problems such as throat or intestine irritation. Swelling sensations in the throat may also occur. Other side effects include diarrhea, gastritis, and kidney problems. Vitamin C may even contribute to the development of sleep disorders. Similarly, too much vitamin A may cause side effects such as fatigue, headache, blurred vision, and abdominal pain.

• Meat – Meat can cause health problems such as heart disease, cancer, and Alzheimer’s disease. Meat may also contribute to obesity, which can lead to additional health problems. Eating too much meat may result in excessive amounts of protein accumulation. (really....how if you have normal renal function.) Too much protein can be harmful to your health. (I like this statement, it is so generic it can mean anything and yet says nothing.) Excessive protein may disrupt kidney function and may cause intestinal irritation, which may lead to severe infections. Overall, consuming too much meat may decrease your lifespan.

• Cheese – Cheese is a brilliant source of protein, phosphorus and calcium, but it is also high in saturated fat. Regular cheddar cheese has about 9 grams of fat per ounce, 6 grams of which are saturated. That’s not to say never to eat cheese, but eat it and foods, high in cheese, such as lasagna, in moderation.

How do I make it healthier?

Use healthy ingredients - Cheese is one of the main ingredients in making a delicious lasagna recipe. You can make a lasagna recipe healthier by using ricotta and light mozzarella cheeses. Ricotta cheese is part of a healthy diet. It is made from cow’s milk and it contains protein, fat, calcium, vitamin A, zinc, and vitamin B12. Both ricotta cheese and mozzarella cheese aid in heart function.  These foods also help to strengthen your immune system and help to maintain normal blood pressure.

Substitute meats - Another way to make your lasagna recipes healthier is to substitute beef or pork with other ingredients, such as lean turkey.  You can also make your lasagna recipe healthier by adding fresh, healthy ingredients that are full of nutrients, such as vegetables. For example, you can add sliced mushrooms or spinach. You can even combine regular lasagna recipes with vegetarian recipes by alternating which ingredients you use between layers.  You can even use seafood, fish fillets, shrimp, and squid! You can use many unique variations, just be sure that your dish is not overloaded with too many ingredients. 

Conclusion

If you and your family really love lasagna, it is best to alternate between different healthy lasagna recipes once in a while. Serving different lasagna recipes every month can help to ensure that you and your family live a healthy lifestyle. Just be sure to balance your food intake to maintain a healthy diet.  Too much lasagna can increase the risk of gaining weight and other health problems.  To avoid heart, intestine, and kidney problems, learn to control your food consumption and learn to eat from all the nutritious food groups that your body needs. Eating the right amount of lasagna is a perfect start for a healthy diet. Live right, eat right!

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Kale is a powerhouse when it comes to nutrition, containing vital components for health including beta carotene, vitamins A, C and K, as well as fiber, calcium, iron and magnesium. This superstar leafy green is a must when considering items to work into your everyday diet. Often overlooked in the produce section, kale (also called borecole) comes from the same family as broccoli, cauliflower and brussels sprouts, yet it offers full, rich-colored leaves and sturdy stems.

Besides its excellent nutritional value, kale should be a staple in every person’s crisper due to its unique availability. Unlike many other vegetables that are best had in the summer months, kale can be grown in cool climates making its prime in-season time fall through early spring.

So, once you have this dream of a veggie in your house, what do you do with it? Here are my top three Kale picks.

1. Kale Smoothie. When looking for a quick burst of energy, not many things are as power-packed with healthy nutrients as the green smoothie. And just where does the green come from?  Kale, of course. Create a simple base in the blender consisting of kale, a banana and a splash of nut milk, and then include additional fruits and veggies to taste, such as apples, strawberries, pineapple, kiwi, cucumber, parsley or spinach. For a sweeter smoothie, consider adding agave nectar or dates to the mix. A handful of ice cubes will give the beverage a cool, crunchy consistency. Or, forgo the ice and freeze your banana prior to blending.
2. Kale Salad. For those who prefer not to blend their food, kale also serves as an excellent base for salad. As a robust-flavored green, kale often pairs well with mellow lettuces, such as romaine and green leaf. (Remember: skip iceberg lettuce as its nutritional value is insignificant.) Add your favorite toppings: tomatoes, avocado, cucumbers, bell pepper and almond slivers, and toss with olive oil and apple cider vinegar. Or contrast kale’s hefty flavor with sweet fruits including mango, strawberries and mandarin oranges. Finish it off with a spritz of lemon juice.
3. Kale Chips. Who thought something so good for you could be so tasty?! Kale chips allow you to scratch that itch for junk food while still honoring your commitment to health. Simply remove the ribs from the kale leaves, cut the leaves into large pieces, drizzle with olive oil, add a pinch of salt, and then bake. For a spicier snack, add a dash of cayenne pepper, red pepper flakes or chipotle seasoning.

So next time you are perusing the leafy greens at your grocery store, don’t skip over kale, a veggie that provides significant health benefits and can be enjoyed in a variety of different ways.  

About the Author


Daelyn Fortney is the co-founder and managing director of This Dish is Veg, a site dedicated to vegan, animal welfare and eco-friendly news and opinion pieces. She is a passionate advocate of the vegan lifestyle and teaches others that a plant-based diet is not only ideal for the earth and animals, it’s also the perfect way to achieve ultimate health. In addition to her work, Daelyn is a fitness enthusiast and mom to three daughters.

Q:

How should I store fresh herbs?

A:

As a general rule for all herbs, except basil, store them unwashed and wrapped in a barely damp paper towel inside a perforated zip-top bag in the crisper drawer of your refrigerator. For basil, leave it out on your counter with the stems in a glass or vase of water as you would with fresh flowers.

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• Rosemary Lavender Potatoes
• Farm Chop with Living Citrus Herb Dressing

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Q:

What are your tips for keeping the kitchen safe from germs?

A:

Clean up after cooking. Don’t let foods sit out as it can attract fruit flies or bacteria can start to grow. When doing dishes, use hot water, soap and make sure your sponge is changed out frequently. Also, you can use separate cutting boards (choose two different colors to easily distinguish their use) for meats and vegetables/fruit to avoid any possible cross contamination.

Try These Suggestions:

• Get Office Germs Under Control With Aromatherapy
• Non-Toxic Homemade Cleaning Products

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What Goes Into Asparagus Recipes?

In ancient times, around 3,000 BCE, asparagus was eaten throughout Europe and the Middle East, including in Syria, Greece, Italy and Spain. The diversity of recipes reflects this breadth. However, asparagus is typically enjoyed in very healthy dishes that range from soups to sandwiches. Other ways of enjoying this highly nutritious vegetable include dishes such as risottos (rice dishes), vegetarian dishes, salmon dishes and appetizers. 

There are also quite a few unique flavors one can enjoy with asparagus such as roasted asparagus and garlic asparagus.  Some children find the veggie too intense. However, with a good recipe and light moderation, even children can begin to enjoy the flavor and amazing health benefits of asparagus.

How Will It Benefit Me?

Asparagus offers many great health benefits.  It is rich in vitamins A and K, potassium, folate and glutathione.  It has no sodium or cholesterol and is very low in calories as well.  It is said by many experts to be a highly detoxifying food.  Asparagus contains 288 mg of potassium per cup.  Potassium has known effects in reducing belly fat. (oh come on.....yeah if u mean that by eating more asparagus you eat less fat and have less belly fat)  Asparagus also is rich in fiber which helps to cleanse the digestive system.  One cup contains a mere 40 calories and it is considered to be an ultimate detoxification vegetable.

One surprising fact about asparagus is that it is actually considered to be a psycho-physiological aphrodisiac.  The French word for asparagus is actually used as a slang term for “penis”.  While it is historically thought of increasing libido, it is more likely to be a psychological phenomenon as there haven’t been any major studies on the sex-inducing factor of the vegetable

Other benefits are more concrete. For example, because it is high in folate, asparagus is a great food one can eat that helps to protect the body against cancer.  The folate in asparagus is also responsible for reducing pain and inflammation in the body.

Asparagus is one of the leading natural sources of vitamin K, which has been shown to help prevent the onset of osteoporosis and osteoarthritis.  Vitamin K aids in the formation of bones and bone repair.  It is also a necessary factor for the synthesis of osteocalcin.  Osteocalcin is the protein found in bone tissue where calcium crystallizes.

On top of these benefits, it is said that asparagus may also help to reduce the risk of heart disease.  This is due to its folate, which is particularly beneficial to women who are pregnant. A folate deficiency has been shown to be directly related to the increased risk of Spina Bifida, a birth defect in the spinal cord.  The presence of folate helps regulate embryonic and fetal nerve cell formation and development and can also help prevent premature births.

Asparagus can also be part of a diet that’s good for your skin. The vitamins and folate found in asparagus can help keep skin and hair looking and feeling youthful.

Any Reasons Why I Shouldn't This Often?

When the body cannot completely breakdown the foods we eat, especially foods that are high in carbohydrates, the result is the buildup of gas in the body. According to the National Digestive Diseases Information clearing house, it is considered perfectly healthy to pass gas more or less 14 times a day.  (I could comment but I wont) However, some foods we eat are known to cause much more gas than others.  Asparagus contains raffinose which is a type of carbohydrate.  This carbohydrate includes the sugars known as galactose, fructose and glucose. 

While many animal’s digestive systems have the ability to break down this complex carbohydrate, humans actually lack the necessary enzyme to get the job done.  As a result, the bacteria in the intestines actually must ferment in the food in order to break it down. This process leads to the formation of gases within the body which can only escape the body through burping or through flatulence.   While there are several excellent asparagus recipes out there, one should know that eating too much of this healthy food can lead to excess gas. 

Another, unique negative effect of eating too much asparagus has to do with a specific sulfur-containing amino acid derivative of methione.  The effect is a pungent odor in one’s urine.  It is usually noticed relatively soon after eating asparagus. Some people claim that asparagus does not affect their urine, and there are different theories why this is the case.  Some say that some people do not have the ability to produce this odor-producing amino acid while others say some people just can’t smell it.  In any case, the latest research suggests that genetics play a role in how asparagus affects the odor of one’s urine.

How Do I Make It Healthier?

There are plenty of steps one can take to make asparagus recipes healthier.  For instance, many recipes that use asparagus also call for a lot of butter.  Butter, though very tasty, is not exactly healthy and should be used in healthy moderation. Alternately, it can be substituted for canola or olive oil, which do not have the saturated and trans fats that butter has. Other recipes call for high levels of salt, which in excess, can lead to hypertension.

Conclusion

The food we eat is responsible for every aspect of our life.  Things like our energy level, mood, focus, health and longevity are all related to the fuels that we put in our bodies. Asparagus has been eaten for thousands of years. It is vegetable that is high in many vitamins and minerals including vitamins A and K, potassium, folate and glutathione.  It is low in fat and has zero cholesterol. Because asparagus is eaten in so many different cultures, it has been integrated into many different cuisines. There are many asparagus recipes that can be found online that will provide numerous health benefits from this super vegetable.

Q:

How long does raw poultry and meat keep in the fridge? How about defrosted meats – do they last longer or shorter?

A:

Defrosted meats, once defrosted, last as long as any other meats. When wondering how long to store poultry or meats in your refrigerator look at the “use by” date on the package or ask your local butcher when buying meats.

Try These Suggested Recipes:

• Chicken Curry Recipe: Healthy Chicken Curry
• Healthy Chicken Recipes: ZaZa Rice Bowl With Spinach, Tomatoes and Chicken

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Q:

I tend to stick with simple lettuces in salads like green leaf and red leaf but I’m starting to get bored. What are some good leafy greens I could try to vary things up a bit?

A:

Try your hand at a variety of dark greens such as kale, spinach and arugula which are packed with nutrients and add a great depth of flavor and texture. You can simply substitute your regular greens for these delicious leaves. One suggestion: to combat the sometimes chewy and slight bitterness of kale, chiffonade (stack up, roll the leaves together and chop very finely) the kale for a fine texture.

Try These Suggested Recipes:

• Gorgeous Greens Salad
• Quick & Easy Sprout Salad

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Active Reagents

Grapefruit are rich in vitamin C, which works to augment the immune system.  As a result of this immune system boost, the vitamin C can help to prevent the common cold and even reduce the intensity of their impact on the body. Vitamin C has the important ability to bring down the severity of rheumatoid arthritis, osteoarthritis as well as asthma. Apart from vitamin C, grapefruit also contains a considerable amount of vitamin A, fiber and potassium. It also contains pectin which is often used to cholesterol and decelerate the swelling process of plaque on the inner walls of blood vessels.
 

Benefits

1. Grapefruit enhances the immune system: Grapefruits are a primary source of vitamin C, and can help improve your immune system and also decrease common cold symptoms. The juice extracted from the grapefruit may be beneficial for throat infections, eradicating persistent coughs and reducing fevers. Grapefruit might be acidic, but in the body it forms an alkaline reaction, which since the body is slightly alkaline, helps regulate its overall balance. Grapefruit are a good source of potassium citrate, which when broken down in the body forms the alkalizing compound potassium bicarbonate.
2. Grapefruit is Useful for Losing Weight: Grapefruit also contains a large amount of enzymes and water, and a small concentration of sodium, a combination that naturally burns fat. The amalgamation of these characteristics has made this fruit ideal for boosting the metabolism.
3. Lessens Arthritis: Grapefruit also contains salicylic acid which reduces the inorganic calcium that can build up inside the cartilage joints and cause arthritis. Grapefruit is more effective at preventing arthritis when mixed with apple cider vinegar. Mix a tablespoon of apple cider vinegar with a tablespoon of honey and add to a glass of grapefruit juice. 
4. Helps in Cancer Deterrence: The red hue in the grapefruit is due to Lycopene, a carotenoid tincture. It has the important ability to counter cancer and tumors, since it works as a forager for the cancer causing free radicals. Lycopene also amalgamates with vitamins C and A, which are readily available in grapefruits. Naringenin is another antioxidant mix that is also present in grapefruit. A study published in 2006 Toxicology in Vitro found it help repair the human DNA damaged in prostate cancer.
5. Assist in Lowering of Cholesterol Levels: Grapefruit is rich in antioxidants that are instrumental in lowering cholesterol levels. Nevertheless, some patients cannot consume this fruit because it may have a harmful reaction when combined with prescription medicines like those in the treatment of blood pressure, allergies and HIV. If taking prescription medication, it’s always best to check with your doctor.

Grapefruit Seed Extract: A Natural Body Cleanser

1. Anti-Bacterial: Grapefruit seed extract, is made from the seeds, pulp, and white membranes of grapefruit, and is sold as a supplement. It has been shown to protect the body from a wide range of pathogens like Streptococcus spp, Enterococcus spp and Aureus. An in-depth research into the efficiency of grapefruit seed extract reveals that a concentration level of just 0.5% significantly limits the growth rate of these microorganisms.
2. Anti-Fungal: The grapefruit seed extract is useful for slowing down a wide variety of fungal strains like Aspergillus niger and oryzae, Penicillium spp and citrinum, Fusarium spp and oxysporum, Candida albicans, Pullularia pullulans, Saccharomyces cerevisiae, Hensenula anomala as well as Zygosaccharomyces rouxii.
3. Digestive Support: Inside the gastrointestinal tract, grapefruit seed extract is effective in eliminating pathological organisms, in particular haemolytic E.coli, Candida along with Geotrichum. Because it settles in the part of the bowel where flora grow, it is useful in treating autoimmune ailments like Crohn’s and anklosing spondylitis, and ulcerative colitis. It is also a useful aid for avoiding traveler’s diarrhea.
4. Eczema: While eczema is a disease of the skin, a number of clinical studies on the condition have found that patients with eczema revealed a high amount of the harmful organisms in their intestines, particularly pathogenic disease candida in the duodenum and colon and staphlycocci. In most of the scenarios, constipation, bloating and abdominal uneasiness and sporadic diarrhea were also prominent. The use of grapefruit seed extract lessened the amount of pathogens and increased recovery of the gastrointestinal tract without any side effects.
5. Other Important Remedies: The grapefruit seed extract is an excellent source of resistance against the infection of bacteria and parasites. Naturopaths readily employ the seed extracts for stiffness, fluid preservation, acne, muscle tiredness and as an astringent and antiseptic. Grapefruit seed extract is also used for hair growth and shrinking cellulite. 

Side-effects

1. Drug Interactions: Grapefruit contains furanocoumarins, which inhibit the enzymes that slow down the rate at which drugs enter the blood stream. As a result, grapefruit can have dangerous implications when mixed with some medications, especially those for cholesterol, hypertension and antihistamines. Talk to your doctor if you are on any prescription medication and want to eat grapefruit.
2. Possible Increased Risk of Breast Cancer: The British Journal of Cancer published a study that demonstrated that those women who ate ¼ grapefruit daily raised the risk of breast cancer by up to 30%. The fruit is believed to raise levels of estrogen, a hormone linked to the disease. However, a more recent report published in the same journal came to a different conclusion. Following 77,000 women aged between 30-55 for several years, it found that women who eat grapefruit have no increased risk of breast cancer. It is possible that the first study was an anomaly although more research is needed.
3. Birth Control Pills: Grapefruit can inhibit the breakdown of estrogen in the body, which can affect women taking an oral contraceptive. Increased levels of estrogen caused by grapefruit and “the pill” can magnify your risk of blood-clotting. It is recommended that women who are using birth control should change to a non-estrogen pill, or avoid eating grapefruit.

Grapefruits are an excellent food, with high levels of vitamin C, antioxidants, salicylic acid and pectin. It can help lower cholesterol, boost the metabolism and strengthen immune system health. The active ingredients of grapefruit seed extract are flavonoids, vitamin C,^, tocopherols, citric acid, limonoids, sterols, and minerals. While both grapefruit and grapefruit seed extract can help with overall health, they can interact with a number of medications and the oral contraceptive pill. Talk to your doctor if you are taking any prescription drugs, or “the pill” and want to continue eating grapefruit.

Why Go Veggie?

According to numerous studies, a plant-based diet is better for the environment and resources, as it maximizes land-use efficiency. Unless they are organic, animal husbandry and factory farms are dedicated to maximizing productivity, which means cramped, inhumane conditions. The meat industry is also a heavy contributor to climate change. (climate is not actually changing....but we can talk politics another day) Of the total green house gas emissions, about 18 % is from the meat-producing industry, according to a landmark 2006 study published by the UN. However, a more recent study argued that this underestimated the true problem. In 2009, a paper published by a respected US think tank, the Worldwatch Institute states that the true amount of greenhouse gases released by animal farming is much higher or about 51 % of the world total.

Why Lacto Ovo Is Better Than Veganism

There is no denying that becoming a vegan is a real sacrifice which requires constant effort and planning.  While there are vegan restaurants, these aren’t a dime a dozen, and you may have to make a special effort if you want to eat out. There can also be special requires regarding nutrition. For example, animal products are the best sources of vitamin B12; plants don’t have any of this vitamin.

A lacto ovo vegetarian does not run into these same issues because milk and eggs contain vitamin B12. Another potential problem for vegans is iron, however iron is found in milk and eggs so this isn’t a problem for the lacto ovo vegetarians.

Are You Still a Vegetarian If You Are a Lacto Ovo Vegetarian?

These days flexibility is the watchword when it comes to vegetarians. There are pescetarians – those who don’t eat meat, but eat fish. There are flexitarians ( I thought that was a sexual term): those who define themselves as vegetarian, but occasionally eat meat. There are the semivegetarians – those who eat meat with fewer than half their meals.

While some vegetarians believe the growing terminology indicates laxity -- an indifferent acceptance of a lack of commitment to the cause -- others view it as acknowledgement of the importance of responding to the diversity of human need. In such an environment, lacto ovo vegetarians represent the middle ground. They are ethically conscious, as they abstain from meat and generally from leather too. However, the eggs and milk allows them to more easily obtain the necessary nutrition. The lacto ovo vegetarians are still committed to the bounty of the “kingdom plantae,” however they acknowledge that because of their own sensibilities or the importance of nutrition, they will still eat dairy.

Tips to becoming a Vegetarian

1. Cut back: Reduce your consumption of meat and fish in general. Your body might have a hard time adjusting if you simply quit meat cold turkey. Or you might endlessly crave it. Or you might also be absolutely fine going vegetarian straight away. If in doubt, listen to your bod, and take your time.
2. Meal Plan: the best way to make sure you get a balanced nutritious diet is to meal plan. Most vegetarian cookbooks will offer balanced meals that cater to all your nutritional needs.
3. Look for substitutions: There are other foods that provide filling protein, such as tofu. Tofu is amazingly versatile food and can absorb a lot of flavor.  It can marinated, fried, smoked, or eaten raw with ginger, and there are many recipes to prevent it tasting like bland white cubes. Tempeh is another meat substitute that can be used instead of meat in your favourite recipes.
4. Take a multivitamin. If you’re worried about not getting enough protein, or vitamin B12 or other minerals in your diet, a multivitamin is good way to start. Look for those that are specially tailored to a vegetarian or vegan diet.

Conclusion

The lacto ovo vegetarian is a way of lowering your footprint on the planet while maintaining good nutrition. Meat is a huge contributor to climate change and other environmental concerns. Overfishing has caused the collapse of many marine ecosystems. The lacto ovo vegetarian takes action on these issues by demonstrating one’s principles through healthy and ethical eating. If you are worried that it will be hard, you can always cut back on meat and fish before eliminating it completely from your diet.

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Q:

I’m a suburban mom without tons of time. I’m used to one stop grocery shopping at the giant supermarket.  I’d like to try and start buying more fresh food locally but it feels like a pipe dream.  What are some good first steps to get me started?
 

A:

Schedule the time to go to your farmers market and make it a family outing. Farmers markets are the ultimate way to build community, start and maintain healthy eating habits and get the freshest produce. Bring your kids, try the different samples of fruits and vegetables and invite your children to choose one or two items to make a meal with. Once it becomes a wonderful habit in your life, it won’t seem like a chore to go, but a joy you won’t want to miss out on.

Try These Suggested Recipes:

• Brussel Sprouts With Honey Mustard Glaze
• Melon & Apple Granita
• Sauteed Sugar Snap Peas, Carrots & Bok Choy

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Video: Why Eat Local? 

Q:

What kind of cheeses, if any, are okay to freeze? And what is best way to defrost them?

A:

Freezing cheese may affect the texture of the cheese. So, while it’s possible, I wouldn’t recommend doing so.

Try These Suggested Recipes:

• Goat Cheese and Greens
• Phyllo Triangles with Spinach and Cheese

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A Focus On Protein

The Dukan diet is the number 1 diet in France, with over 5 million French people using it to lose weight.  Since it first took off in France, it spread to the rest of the world, selling sold 7.5m copies worldwide.  An estimated 12 million have tried it worldwide. Celebrities such as singer Jennifer Lopez and model Giselle Bundchen reportedly used it to lose their maternity weight.

The Dukan Diet is a high protein diet. The Dukan Diet has four successive phases namely: The Attack Phase (also known as "pure protein Phase"), the Cruise Phase, the Consolidation Phase, and the Stabilization Phase. Its advantages are simple: you don’t have to count calories and you can eat as much as you like, as long as what you are eating is lean protein.

The Dukan Diet is effective because it is based on the way in which the body reacts to proteins. Unlike the other two major food groups, carbohydrates and fats, proteins are the most challenging for the body’s systems to absorb. It usually takes up to 3 hours for the system to react to protein digestion and this function uses up to roughly 30% of the calories initially consumed. By eating high protein diet, your body becomes full more quickly, compared to say, a high carbohydrate diet.

History

The Dukan Diet was initially introduced by Dr. Pierre Dukan, a French physician. Pierre has specialized in human nutrition since 1973. His diet discovery came about when Dukan was first confronted with a case of obesity. At the time, being overweight or obese was believed to be best treated by low calorie and small sized meals. Dukan thought of an alternative way to help patients lose weight and keep it off was to recommend a high protein diet.

The Dukan Diet is based on ingesting high-protein ingredients while drastically restricting virtually all carbohydrates including fruits, starchy vegetables, legumes, and whole grains. He designed a new approach in four phases, including stabilization and consolidation. After 20 odd years of research Pierre Dukan published his findings in 2000 in his book Je ne sais pas maigrir (I don't know how to get slimmer) which became a bestseller. The diet gained further renown when Carole Middleton introduced her daughter Kate to the diet before her wedding to Prince William. Kate reportedly went down two dress sizes.

The Phases

The Dukan diet targets weight loss in four distinct phases:

1. The Attack Phase: During the Attack Phase, you only eat lean protein foods such as fish, seafood, lean chicken, turkey, offal, eggs and lean beef. This is the stage of rapid weight loss -- many people lose at least four pounds in the first week of the attack phase.
2. The Cruise Phase: During the cruise phase, you eat lean meats each day, but you can add vegetables every other day. This is good, because it adds variety to your diet. You should still lose weight, probably around two pounds a week on average. After a period of rapid weight loss, this phase is designed to help you diet down to your ideal weight.
3. The Consolidation Phase: Once you are down to your target weight, you will need to make sure that you don’t put it back on. This is the phase where you can add one portion of fruit and two slices of whole grain bread per day. You are also allowed a "celebration meal" once per week, which can be anything you like. This is great because it allows you some freedom.
4. The Stabilization Phase: The stabilization phase is the final part of the diet. This phase is designed to help to you stay at your target weight. You must ensure that you eat just protein one day each week, but for the rest of the week you can eat whatever you like. Furthermore, you pledge to not use escalators or escalators, walk for 20 minutes a day and have 3tbsp of oat bran daily.

Benefits

1. You Can Eat as Much as You Like: There is no calorie counting on the Dukan Diet. Of the one hundred permitted foods, you can eat them in any quantities you like. As long as the food is on the permitted list, you can eat it as often and as much as you like and you will still lose weight.
2. You Will Not Feel Hungry or Crave Treats: Because you can eat whenever you are hungry, the Dukan Diet is designed to help you lose weight without feeling hungry. And the high protein content of the foods means you feel satisfied more quickly and full for longer.
3. You Will Lose Weight Quickly: During the first few weeks on the Dukan diet, you will lose weight very quickly. Even though you can eat as much lean protein as you like, some report losing 4-6 pounds per week.
4. Designed to Keep Weight Off: One of the biggest pitfalls for dieters is putting it back on again once the diet is over. The Dukan diet is designed to help you keep it off, by slowing your ease into regular eating, with a transition phase. Sweets, treats, and celebration meals in which you can eat whatever you want are all factored in.

Unwelcome Aspects

1. Initial Fatigue and Headaches: As your body adjusts to a life without the energy it is used to getting from high fat, high sugar foods you may experience tiredness and perhaps headaches. After a week, these symptoms should ease. 
2. Extra Planning: You need to plan your meals in advance. Due to the food restrictions on the Dukan diet, it is difficult to just pop into a store and buy lunch or a snack to eat while you are out. Obviously, there are on-the-go options – e.g. chicken slices and yogurt, but these aren’t always available and not as convenient as grabbing a burger or sandwich.
3. Expensive: The Dukan diet can be expensive; if you are buying a lot of steaks, expensive fish, and so on, you may find your food bills rising. Planning meals at home will help you save on some of these expenses and look for cheaper options.
4. Bad for some medical conditions: the diet is not suitable for people with certain conditions which are quite commonly associated with diabetes: high cholesterol, kidney damage and gout.
5. Halitosis: Like many high protein diets, the Dukan Diet can cause halitosis and constipation. This will likely pass in the later stages of the diet.

Since becoming one of the most popular diets in France, the Dukan Diet is gaining popularity in the United States, and the rest of Europe too. Lauded by celebrities, the Dukan Diet is attractive because you can eat as much as you like, and its high protein eases the hunger pangs of other diets. Be careful though, especially if you might be at risk of diabetes – its high proteins can be hard to digest and can cause kidney problems if the high-protein stage of the diet is continued long-term.

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Balanced Diet

Q:

What are you favorite summer vegetables and how do you like to cook them?

A:

Summer squashes, eggplant, and bell peppers grow in abundance in the summer and, in my opinion, taste best when seasoned with a little kosher salt and freshly ground pepper, brushed with olive oil and thrown on the grill. Toss with a little balsamic vinegar and enjoy!

Try These Suggested Recipes:

• Roasted Summer Vegetables
• Summer Squash Soup with Mint Yogurt Dressing

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Q:

What are your tips for putting together a good cheese plate?

A:

Use the good stuff! Go to your local cheese shop and share with them what you are looking for, your particular tastes (or those you are serving) and find out which cheeses they recommend. Ask to taste the different cheeses you are considering. Aged cheeses have a stronger flavor as do some goat cheeses. If a guest is lactose intolerant, aged goat or sheep’s cheese is a possible option. Taste, try and enjoy! Here’s a few other specific tips:

1. Use a theme.  Focus on the cheeses of a specific region of the world.
2. Choose a type.  Use cheeses made with each type of milk (cow's, goat's, and sheep's milk).
3. Select a family.  Select a few distinct styles of cheese.  Doing this is a great way to learn how similar cheeses differ in flavor.
4. Choose a texture.  Try creamy cheese such as Brie, firmer cheese like cheddar (preferably farmhouse), gouda or Gruyère; or hard grating-style cheese like Parmigiano-Reggiano.

Try These Suggested Recipes:

• Baked Spelt Macaroni & Cheese
• Yin Yang Cheese Cake

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Q:

What are good ingredients to make a healthy potato salad?

A:

Sub out vinegar, olive oil and some whole grain Dijon mustard for the usual mayonnaise used in a potato salad and you are left with a bright and light dish.

Try These Suggested Recipes:

• Tempeh & Potato Salad
• Red Potato and Chive Salad

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It's midnight and you are having a craving for sugar. You get in your car and head to the nearest convenience store in your neighborhood. Once at the store, you pick-up a few things to beat the cravings i.e. donuts, cake, candy bar, you name it you purchase it. You go home to enjoy your snacks that are slowly becoming a nightly habit. One day after your make-up application you look in the mirror to discover that you are looking much older than normally. You are frantic and worried to find out why your skin looks older than your age. You start by reading books and purchasing new anti-aging creams in hopes to regain your youthful skin. One trip to the doctor confirms that it is not what you been doing but what you have been eating. Often times, people are not aware of the effects that sugar can play on your skin. A diet high in sugar can cause premature aging making your face appear more wrinkled and less youthful overtime.

Sugar creates glucose in our bodies that normally binds to proteins within the body once ingested, but few fail to realize that this type of binding can also cause less flexibility which affects the collagen in the body and the skin. When skin is less flexible it lacks collagen which is the number one aspect to aging gracefully with supple skin. With the lack of collagen and elasticity, skin will appear rigid which leads to deeper wrinkles and the appearance of older skin.  You are probably thinking this means no longer eating deserts that you enjoy…right? Actually, that is far from the truth. Simply reducing your sugar intake to a more moderate consumption daily will help to offset the deepening of skins wrinkles.  Some tips to consider:

• Limit your daily sugar intake of refined/processed sugars to no more than 40 grams
• Try making your own flavor water instead of drinking juice or soda loaded with high fructose corn syrup. Start by adding lemon, strawberries, lime, or whatever you consider to be your favorite fruit to a fresh glass of spring water. This will help cut your sugar intake by 50% especially if you enjoy drinking juice at your meals.
• Incorporate sweet vegetables into your diet. Try adding podded peas, carrots, sweet potatoes, beets, rutabagas into your daily diet. You will notice the more you enjoy these healthier sweet options the more likely you will satisfy your sugar cravings.
• Enjoy a variety of berries and fruit for dessert. You can spice them up with a low fat whip cream.

Just by reducing your sugar intake daily will not only improve your overall health but restore a more youthful, supple, appearance to your skin. Check out more information on the effects of aging and sugar at Science Daily.

Sources:
Research shows aging effects of sugar
Sugar Side Effects Puts a Wrinkle on More than Just Your Skin!

About the Author

Gail Thorpe is Board Certified from Purchase College of the State Univesity of New York (SUNY) and accredited by the American Association of Drugless Practitioners. She holds Professional Training in Medical/Clinical Studies from Somerset Technical Institute, is a Certified Self-Care Specialist and Aromatherapist, and is Board Certified in Corporate Wellness from the Wellness Council of America. Gail is a nutrition columnist for the Examiner and Yahoo. She recently launched her own radio show "Pampering4life Wellness" on Blog Talk Radio . She is the author of a soon-to-be published book on fibroids and a dedicated ambassador of health the Institute for Integrative Nutrition. Read Gail’s blog here.

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It seems that there are always breaking news stories stating the latest research reporting in order to get healthy  eat “this particular” food or try “this type “of diet. It can feel pretty overwhelming and confusing for even the very health savvy person to keep up with the latest information.

In medicine, we are taught to learn a hand full of drugs and therapies and learn to use them very well, instead of learning a little bit about every therapy. By focusing our knowledge on a few therapies that we know like the back of our hand, we as practioners are able to more effectively utilize those therapies to improve our patient’s health. 

As a practitioner of one’s own health, I give this same type of advice to my patients and clients regarding food.  Learn and research a handful of foods that work best for your health, lifestyle and taste buds. (Since five is a do-able number and can give you enough variety, let’s go with that.) The next step is to find exciting and new ways to incorporate those foods into your life. The ultimate goal is to create your fab five food list that can become a part of your dietary and healthy lexicon.

1. You should actually like the taste of the food – either cooked or raw;
2. You can find the food easily in your community or grocery store;
3. You can afford to purchase the food regularly;
4. It's a food that your family may also enjoy.

If you are diabetic or looking to lose weight finding a few low glycemic index foods, such as sprouted wheat bread or traditional whole grains like quinoa, to add to your life can truly change your blood sugars and your waistline. If you have arthritis, incorporating low inflammatory foods, such as olive oil and at least a 3 ounce piece of salmon into your regimen can be helpful.

The take home message is that it can be hard to keep up with all of the recommendations regarding which foods to eat for your health. Decide on a few foods that work for you and start enjoying them in your daily life along with your good health.

About the Author

Nicole Farmer, MD, is board certified in Internal Medicine and is currently a fellow at the Arizona Center for Integrative Medicine. As a former clinical research fellow at the National Institutes of Health she conducted research on the health burdens of diabetes and heart disease. During this time, Dr. Farmer began her interest in metabolism, nutrition and health. She has authored and contributed to several scientific articles, recently worked on a textbook for physicians on advancing medical practice through the use of whole foods and nutrients. Dr. Farmer previously held a coveted faculty position at one of the country’s leading hospitals, Johns Hopkins University Hospital in Baltimore, MD.  She is now dedicating her time to the development of an integrative health coaching and consulting practice, Eat Your Way Well. Her practice focuses on using whole foods to assist with wellness and prevention of disease. She also provides health tips and information to women through her collaboration on the website, healthiHer.com.

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Food allergies and sensitivities are on the rise. Gluten, sugar, and dairy are on top of the list of forbidden foods. More people are also becoming conscious of consuming animal products whether due to animal rights movement or due to the unhealthy diet that farm animals are being fed. As a result, I get a lot of questions on how to substitute old time kitchen staples like butter, sugar, flour, cream, milk, eggs, and margarine.

Fortunately, with a huge variety of foods from all over the world available online and at most health food stores, with a bit of research and creativity, you can substitute all the above without giving up on a taste and most often adding in nutrients.

Here is a list of the must-have kitchen substitutes for baking, sauces, and dressings:

Baking

Flours – we are so incredibly lucky to have a HUGE choice of healthy gluten free flours. Bob’s Red Mill has flours made out of most grains, nuts, and beans, offering a huge choice for all types of diets. My favorites are almond flour, quinoa flour, coconut flour, and garbanzo flour. They are protein and fiber rich! You can also try rice flour, sorghum, millet, or cornmeal for a tender slightly grainy texture. Here is DIY gluten free flour blend: 1 cup sorghum or brown rice flour, 1 cup tapioca starch, ½ cup almond flour, 1 tsp xathan gum. It works for most breads, cookies, and cakes.

Butter – this one is easy and doesn’t require a lot of work. Coconut oil is great in baking, for toasts, and high heat cooking. Organic ghee can be another substitute. It has no milk solids so won’t cause a reaction if you are dairy intolerant. It is not a suitable choice for vegans, however. Is you are trying to stay fat free, go for no sugar added apple sauce, canned pumpkin, baked squash or sweet potato.

Eggs – if the recipe calls for 3 eggs or more, the eggs are needed for leavening and need a good substitute with the same quality. To substitute 1 egg use 1tbs flaxmeal with 3tbs of water blended together or try Karina’s Ener-G type egg replacer – 1 tsp baking powder, 1/2 tsp baking soda, 2 tbsp flour, 3 tbs water. If the eggs are used as a binder in a recipe, try a mashed banana, pumpkin, squash, tofu, or applesauce. Chia seed gel can be used as well. When using seed based gel, increase baking powder by a bit to avoid gummy texture.

Oil – apple sauce, mashed tofu (if eating soy), flax meal can replace some of the oil. Karina from Gluten Free Goddess recommends substituting 3 parts of flaxmeal for 1 part of oil (45ml of flaxmeal for 15ml of oil).

Sugar – this one is big and important! By various approximations, Americans consume anywhere between 100-160lbs of sugar per year! This is a lot of sugar! Pimples, weight gain, hormone imbalances, energy ups and downs, and sad sugar blues are unavoidable with such a high consumption. Some healthy alternatives to try when baking are coconut or date sugar which have low glycemic index. Chopped dates will go well as a sugar substitute in baking and in oatmeals. Stevia is great in smoothies or oatmeal, too. Stevia is a natural plant-based zero-calorie sweetener. It can be a bit bitter if you cook with it, so better when used without heating. Brown rice syrup or honey are good if you want something liquid. Remember, honey should not be heated if you want the benefits of live enzymes. Whatever you use (besides Stevia) is still high in carbs so keep it to a minimum. Moderation is a key. Stay away from Splenda and other fake sugar substitutes!

Dressings

Oil – water and ground flax seeds or soaked chia seeds gel, blended white beans all go a good job. Remember that we need healthy fats in our diet. ½ avocado or virgin organic oils in small quantities deserve a fair share on your plate!

Table Salt – seaweed: dulse flakes are great! If you are not a fan of seaweed, go for a mineral rich Himalayan or Celtic salts.

Vinegar (if inflamed Pitta or during summertime) – lime, not lemon which is also pitta aggravating.

Sauces

Cream – cashew cream is great if you need to make a sweet sauce. Baked butternut squash or sweet potatoes, or blended beans work great as a substitution in pasta sauces or baked vegetable dishes.

Cheese – nutritional yeast or nut-based cheeses. Stay away from highly processed vegan cheese varieties. Remember if you can’t pronounce the ingredients, don’t eat it.

Milk and Yogurts

Milk – almond, coconut, hemp, rice milks – all are widely available. Try different one and choose the one that you like best. Almond milk and hemp milk are easy to make at home if you want to know exactly what goes into your food. Here is how to make nut milks at home.

Yogurt – I love home-made coconut yogurt! Try this recipe for a coconut based blueberry yogurt. 1 whole coconut (meat and water) or frozen coconut meat and fresh coconut water, 1/2 cup of organic blueberries, ½ banana, juice of 1 lime, stevia to taste. Blend all together and enjoy!

If you found this article useful, share the knowledge with your friends and family! Inspire the world to be a healthier place! Every single person can make a huge difference! Be the change! SHARE!

About the Author

Nadya Andreeva is a wellness coach specializing in digestion, mindfulness, and ayurveda. Trained in yoga, anatomy, psychology, and ayurveda, Nadya works to create a wholesome path to wellness through yoga classes, 1 on 1 coaching, and nutrition workshops. Her articles on yoga, digestion, and nutrition are featured on MindBodyGreen, Modern Hippie Mag, Crazy Sexy Life and YogaCity NYC. She holds an MA in Industrial/Organizational Psychology from New York University and a Wellness Coaching certification from Wellcoaches. To receive actionable wellness tips sign up to Nadya's newsletter here.

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In general, healthier recipes use low-fat cheese, whole grain pastas, brown rice, low-fat cream soups, lean meats, and egg substitutes.

What goes into this Recipe?

Casserole dinners are easy to make, served warm, and guaranteed crowd pleasers. If having a dinner party, the advantage of a casserole is that it can be prepared ahead of time and then heated up. If you want the healthy alternative, a few substitutes can preserve the great flavor while lowering the fat and calories:

• Baked mac and cheese – This dish is an excellent side to most meals. Reduce half the cheddar cheese or other hard cheese and replace with low-fat creamy cottage cheese for a healthier recipe. For added nutrition put layers of spinach or thinly sliced vegetables of your choice in the middle. Switch to whole-wheat pasta for extra fiber and a robust flavor.
• Cheesy chicken spaghetti – This casserole is traditionally made with chicken breasts, noodles, sour cream, and coated in breadcrumbs or crackers. It’s pretty easy to make it healthy: make it with low-fat cheese and skinless chicken breast. Add some vegetables – either a bag of frozen veggies or two cups of stewed tomatoes are a good source of lycopene. For extra fiber, add multi grain pasta for a delicious twist. Or add three handfuls of fresh spinach in with the chicken and other ingredients, which is rich in Vitamin A, for an even healthier alternative. Instead of breadcrumbs, try coating the top in slivered almonds – they are richer in flavor too.
• Green bean casserole – Green bean casserole is a traditional American favorite, popular at Thanksgiving, where green beans are mixed together with a sour cream sauce or with canned mushroom soup. It was first created in 1955 by the Campbell Soup Company.  French fried onions are added to the top, and then sometimes it is coated in a baked cheddar crust. To make it healthier, skip the canned soup, which is usually high in sodium and fat. Replace it with half a cup of low-fat milk and half a cup of sour cream.  Increase the mushrooms to 1 1/2 cups sliced fresh mushrooms. Replace the cheddar coating with low fat cheese, soy cheese, or with slivered almonds.

How Will It Benefit Me?

Healthy casserole recipes usually contain much less fat, more veggies, and are ideal dishes to help increase metabolic rates or to provide filling nutrition for those on a diet.

• Source of Energy - Healthy casserole recipes are ideal sources of complex, slow-burning carbohydrates to help maintain balanced blood sugar levels. Incorporating whole grain foods like wheat pasta, brown rice, quinoa or bulgur in your casseroles are key to improving the overall nutritional value of the dish.
• Source of Protein - Many common ingredients of casseroles (and healthy casserole recipes) contain high amounts of protein. Proteins are the building blocks of the human body. These proteins can be different meats, like chicken, beef or pork or meat substitutes. Legumes, black beans, lentils, chickpeas and pinto beans are also high in protein. Tofu, tempeh and other soy products are also versatile protein sources. Simply by changing the key protein source in the casserole you are able to create a casserole to match the occasion.
• Other Important Nutrients - Adding a variety of nutritious ingredients to healthy casserole recipes makes these dishes even more beneficial to health, flavorful and colorful. Broccoli, cabbage, kale, spinach and cauliflower contain rare nutrients that help prevent or reduce the risk of cancer. Carrots, pumpkin and other yellow and orange vegetables provide beta carotene and Vitamin A. These are ideal for maintaining the overall health of the skin and eyes. Yellow, green and red bell peppers are rich in Vitamin C and not to mention that they add color and zest to the dishes.

Why Shouldn’t I Eat Too Much of This?

Cheese is a staple in most types of casseroles. While adding depth and flavor, the downside of this is that this ingredient can contain high levels of fat and sodium. While every cheese is different, on average a cup of diced cheese has 67 % of your daily fat and 139 % of your saturated fat, with 34% of your daily sodium and 532 calories. Replace a cheese crust with slivered almonds or breadcrumbs for the healthy alternative.

When choosing healthy casserole recipes, sizing should be an important consideration. Use smaller casserole pots for making healthy casserole dishes for two to three persons. Bigger casseroles are for parties and huge households. Most nutritionalists recommend eating smaller meals four or five times per day, rather than three larger ones.

Overall, healthy casserole recipes are versatile dishes. They can be tailor-made to your own tastes or those of your guests or to fit your own dietary requirements. Substituting traditional ingredients like breadcrumbs, rice, or pasta, usually high in caloric and carbohydrate content, with healthier options like whole grain pasta, wheat bread, and brown rice instantly make the dish a healthier choice. Heavy hard cheese can substituted for low-fat milk and low fat or soy cheese. With the guilt, the excess fat and calories gone, casseroles might become your ideal comfort food again.

NOTES

With so many healthy alternatives, now you can transform any popular casserole recipe into a healthy casserole dish. Substituting low-fat and nonfat dairy products is an easy way to maintain the desired flavor while reducing overall caloric intake.  Here are 4 healthy casserole recipes for delicious casseroles everyone is going to love.

• Ham And Cheese Breakfast – Make the switch to a healthier recipe for this morning classic. Eliminate several egg yolks and use nonfat milk. Add gruyere cheese, even in a small amount, for a delicious and nutty flavor and aroma. Also include whole grain, fiber rich bread instead of white bread.

What Makes it so Healthy?

Healthy casserole recipes are simple and versatile. They include nutritious and healthy ingredients, which are strategically used to boost nutritional value and bolster potential health benefits. Including healthy ingredients in such recipes is an easy way to increase the quality of your food for better health. With so many healthy options currently available, casseroles can be made healthier and more nutritious without compromising overall palatability and taste.

Healthy casserole recipes are cooked using casserole pots, whose functions and design make them ideal for cooking. The ovenware is designed to facilitate extended cooking. Thus, healthy casserole recipes are not burned or dried out. Some casseroles will have a crispy crust on the outer layer which preserves the ideal food flavoring and nutrients throughout the dish.

Healthy casserole dishes are visually appealing and appetizing making them hard to resist. That is why such dishes have been used to persuade picky eaters into eating healthy dishes with lean meats and vegetables. If you do not usually enjoy eating veggies, you may put them in a healthy casserole recipe to help disguise their flavor or texture so you can get the necessary nutrition you need.

All important ingredients used in healthy dishes are carefully chosen considering their nutritional value. Typically milk and cheese ingredients should be replaced with their low-fat or healthier forms. Vegetables are primarily added to boost nutritional content and benefits.

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Calcium is one of the most important minerals in the human body. An adult should consume between 1000mg and 1300mg of calcium per day. The rate is higher for women who are pregnant or breastfeeding, over 50, and for teenagers. The body needs calcium to maintain healthy bones and teeth.

An Overview

Milk and dairy products are the best-known sources of calcium. But non-dairy sources are just as valuable including sardines, salmon, nuts, molasses, amaranth, rhubarb, cabbage, spinach and leafy green vegetables.

Benefits

Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart's rhythm. Ninety-nine percent of the calcium in the human body is stored in the bones and teeth. The remaining 1 percent is found in the blood and other tissues. Calcium also plays a critical role in the prevention of other health conditions including: colon cancer; kidney stones; polycystic ovarian syndrome; PMS; cataracts; and high blood pressure.

Calcium’s role in bone formation takes place in a process called “bone mineralization”. Bones act as a storehouse for calcium, which is used by the body and replaced by diet throughout a persons’ life. If not enough calcium is consumed the body takes it from what’s stored in the bones. Osteoporosis is caused when too much calcium has been depleted from the bones. The bones lose density and become highly susceptible to breaks and fractures. We see this most commonly in elderly people.

Who Should Eat Them?

The most important time to eat a calcium rich diet between the ages of 13 and 19, when the bones and teeth are still developing. Pregnant women and breast-feeding women should also be taking high doses of calcium. If the mother does not supply extra calcium to the fetus, the fetus will deplete her calcium resources, in her bones, and teeth, putting her at risk of osteoporosis. After the age of 50, a person’s calcium levels deplete rapidly. Recommended doses of calcium increase by about 50% at this time.

Examples of Calcium Rich Foods

• Dairy Products: Milk, cheese, yogurt, and ice cream are all excellent sources of calcium. Yogurt contains the highest amount, followed by low fat milk, then whole milk. The most calcium rich cheeses are hard cheeses like Parmesan.
• Salmon/Herring/Sardines: Fish is the richest source of calcium. One small can of sardines easily meets at least half the recommended daily calcium dose. Salmon and herring are also excellent sources of calcium.
• Beans and Tofu: Soybeans are the best source of vegetable protein, popular in Asia, where dairy consumption is very low. Two cups of cooked soybeans provides 300mg of calcium. One serving of tofu provides 373mg of calcium, more than a glass of milk.
• Collard Green/Spinach/Mustard Greens/Kale: Leafy green vegetables are some of the nutritious foods.
• Almonds/Flax Seeds/Sesame Seeds:  Almonds are one of the best sources of calcium. One handful will contribute a significant proportion of the daily recommended dose; the exact amount depending on the seed/nut. Note that in oil form, these seeds and nuts have almost no calcium content.

Foods that Deplete Calcium

Certain foods deplete the body’s calcium resources because they pull alkaline minerals from the bones in order to neutralize the acidic effect these foods create. These are processed foods, foods high in sugar, soft drinks, too much caffeine. Other causes of calcium depletion are smoking, antacids, aspirin, chemotherapy, and some antibiotics.

A Word of Caution

While dairy products are what we tend to associate with a calcium rich diet, an increasingly large percentage of adults are lactose intolerant, especially people of Asian and African decent. Non-dairy sources of calcium are just as valuable. Fish and nuts and leafy greens will provide all the calcium a body needs.

It is important to be cautious regarding fish consumption. Many fish contain mercury, which is dangerous to consume in large amounts. This is a particular risk for pregnant women who should avoid eating shark, marlin, swordfish, and king mackerel.

Am I Getting Enough?

It’s best to stick with the daily recommended dose of calcium. However, there is some evidence to suggest that we may not need as much calcium as is generally recommended. A long-term study at Harvard University showed that calcium consumption had no affect on bone strength. Participants who drank only one glass of milk per day were at no more risk of breaking bones than participants who drank three cups a day. When researchers combined this data with other large prospective studies, they still found no association between calcium intake and fracture risk.

Additional evidence further supports the idea that we may not need as much calcium as is currently recommended. In countries like India, Japan, and Peru, where average daily calcium intake is as low as 300 mgs per day, the incidence of bone fractures is no higher.

Conclusion

Calcium rich foods should be a part of everyone’s diet, no matter what your age or gender. While it is best to consume large amounts of calcium in your teenage years, while your bones are still developing, you can make up for lost time by eating a consistently calcium rich diet in later years, especially after the age of 50. Osteoporosis is a painful (not painful though complications from it can be such as vertebral compression fractures) and common condition, but largely avoidable by eating calcium rich foods, and doing regular daily exercise.  

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Sample Recipes

• Honey-Soy Broiled Salmon – A single serving of salmon is high in fatty acids, with 1.4 g omega-3s in a 3 oz serving. It also has 21 g of protein, 223 mg of phosphorus. Broiling is an excellent way to cook salmon as it locks in the salmon’s fatty acids, and doesn’t add additional fat. This dish is characterized by the sweet, salty, and tangy mixture of rice vinegar, soy sauce, and honey, all of which serve as both marinade and sauce. For a nutty and more attractive accent, add some toasted sesame seeds. To make this recipe a meal, serve it with sautéed red peppers, zucchini slices, and brown rice.
• Chicken And Vegetable Dumplings – the conventional chicken and dumpling recipe can be revised by using whole-wheat flour and add more vegetables, such as snow peas and mushrooms, to make the filling richer. Choose skinless, boneless chicken breasts to make the recipe even lighter in fat and cholesterol: the skin of a chicken acts as a latex glove, holding all the fat in. Approximately 45-75% of the fat in chicken is from its skin.
• Red Kidney Bean Salad - Drain two cans of dark red kidney beans, and let marinate in the juice of a freshly squeezed lemon and a splash of olive oil. While this is marinating, fry up two cloves of pressed garlic. Fry 1 cup of diced white bread with garlic until golden brown. Add to a salad bowel, 25 g of marinated tofu, 1 romaine lettuce, washed and ripped into bite-size leaves, 2 ripe avocados, cut into 1 inch cubes, a handful of chopped parsley, 3 hardboiled eggs, peeled and chopped into ½ inch cubes. Add the kidney beans, the croutons, to the rest of the salad. Flavor with salt and pepper.

What Makes Them So Healthy?

A heart-healthy diet should emphasize fruits, vegetables and whole grains. Dieticians recommend that recommend that at least half your daily’s protein, or about 6 oz should come from dairy, veggies, and grains. For a heart-healthy diet, the rest should come from lean meat, poultry or fish.

Vitamins A, C, and E are the important vitamins to keeping the heart healthy. Vitamin A is best sourced from recipe ingredients like egg yolks, animal liver, and fish oil. Vitamin C is obtained from citrus fruits, strawberries, peas, and red peppers. Vitamin E comes from almonds, tuna, chickpeas, sunflower oil, and avocados.

Poultry, lean meat, fish, egg whites, and low-fat dairy products are all excellent sources of protein. Certain types of fish like salmon and tuna are rich in omega-3 fatty acids, which help lower blood fats, more popularly known as triglycerides. Omega-3 fatty acids can also be found in soybeans, flaxseed, and canola oil.

Tomatoes can make some heart healthy recipes more delicious and interesting. Raw tomatoes or any tomato-based ingredients are rich sources of lycopene, a nutrient that can lessen the risk of coronary heart disease. Tomatoes are also rich in beta-carotene, which in turn can clear the arteries to get rid of toxic build-ups. This nutrient (beta-carotene) is also abundant in other ingredients like broccoli, peas, carrots, sweet potatoes, and spinach.

Heart Healthy Recipe Tips

• Watch Your Plate - Obesity is one of the leading causes of a heart disease. Make sure that you keep track of how much you are eating, especially if you go to a restaurant – usually the portions are far more than you need.
• Eat Less Fat And Salt - On average, we eat too much of both. Over consumption of salt is likely to lead to higher blood pressure, which can cause diseases such as stoke and heart disease. Excess consumption of fat can cause obesity and high cholesterol, and can lead to diseases such as diabetes.
• Eat More Fruits And Veggies - The average American consumes 14 grams of dietary fiber a day, which is considerably less than the recommended daily level of 25-35 g per day. Increasing your consumption of fruits and veggies is a great way to get extra fiber. The U.S. Department of Agriculture (USDA) MyPlate food guide recommends that half of your plate should be filled with fruits and veggies.
• Consume Omega-3 Fatty Acids - Omega-3 fatty acids have been described as food for the heart. Research has found that this nutrient helps lower dangerous levels of triglycerides in the bloodstream. A recent study found consumed daily, they can lower bad cholesterol levels by 32% and simultaneously increase good cholesterol by up to 10%. Omega-3 fatty acids can also curtail inflammation that occurs upon formation of unhealthy plaque within the bloodstream. Fish and linseed oils are both good sources of this nutrient.
• Regular Exercise - A healthy body weight, and regular exercise are also key to a heart healthy diet. The U.S. Surgeon General recommended that people get at least 150 minutes of moderate to intense exercise per week---30 minutes per day for at least five days per week.
• Plan Ahead - The best way to make sure that you’re getting what you need in terms of lean protein, fruits and veggies, complex carbohydrates is to plan ahead. If you wait until the last minute, you will probably choose the most convenient option, fast food or take out, which is more likely to be high in sodium and fat.

Portion Size

Even if it’s as healthy as chia seeds and plain tofu, you can always over eat. Try to be mindful of the portion size of the heart healthy recipes you consume. Do not overload your plate. Although these dishes contain less calories and fat, if you eat excessively, you may end up accumulating too many of these unwanted substances. Keep track of the proper serving size and the number of servings you actually eat.

Conclusion

Heart healthy recipes are a way to eat right for overall and heart health. When preparing the dishes, you should also pay attention to the ingredients you will use: put emphasis and priority on fruits, vegetables, and whole grains. Opt for lean protein sources and try to limit consumption of salty and high-fat foods.

As well as diet, make sure to take care of other aspects of physical and emotional health. Commit to a proper and regular exercise program. Perform physical tasks; sleep well; and try not to hold onto difficult emotions, which can put strain on the body, especially the heart. Reducing your stress levels, either by finding your own effective coping mechanisms or by packing less into your day is also great for cardiovascular health. Heart disease is America’s biggest killer, so take care of yourself!

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Sample Recipes

For a muffin recipe to be healthy, it should be packed with vitamins and minerals, low in fat, and less than 250 calories each. The following healthy muffin recipes are packed with fruit and fiber and fit the bill:

• Blueberry Muffin Recipe – Blueberry muffins are among the healthiest muffin recipes around. Blueberries have B complex vitamins, Vitamin C, niacin, and riboflavin. Other nutrients include sodium, selenium, iron, phosphorus, zinc, magnesium, potassium, calcium, and manganese.
• Pumpkin Muffin Recipe – This is ideal as breakfast on chilly mornings. Pumpkins are high in many anti-oxidant vitamins such as vitamins A, C and E. They are a storehouse of B-complex group of vitamins like folate, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. They are also an excellent source of many natural poly-phenolic flavonoid compounds such as cryptoxanthin, α and ß carotenes, lutein and zeaxanthin.
• Strawberry-Orange Muffin Recipe – Everyone will love the unique combination of vitamin-rich strawberries and oranges. Strawberries are an excellent source of vitamin C and manganese. Oranges are a good source of vitamin C and thiamine.

How Do I Make it Healthy?

• Use Whole Wheat Flour - Whole wheat contains not just calcium but also protein. It is also higher in fiber.
• Add Fax Seeds - These seeds contain omega-3 fatty acids, lignans, dietary fibers, and numerous nutrients, photochemicals called lignans, and anti-oxidants. Studies show that the seeds are beneficial to several inflammatory health concerns, including heart disease and arthritis.
• Use Egg Whites Instead Of Whole Eggs - Egg whites can lower the cholesterol level of the recipes without compromising the protein content. If you are vegan, you can use Ener-G Egg Replacer.
• Use Low-Fat Buttermilk Instead Of Full Fat - The low fat variety can help reduce cholesterol and fat while at the same time maintaining ideal moistness.
• Use Skimmed Instead Of Whole Milk -  The American Heart Association recommends skim or low-fat dairy products because they are lower in the saturated fat, cholesterol and calories that can threaten your cardiovascular health. Skimmed milk doesn’t skim on the protein – it contains about equal amounts of protein to whole milk, about 8 oz per cup.
• Add Healthy Ingredients - Additional optional ingredients like walnuts, sunflower seeds, and raisins can also provide calcium, protein, fiber, and omega-3 fatty acids.

Side Effects

Some healthy muffin recipes use sugar alcohols like maltitol or sorbitol as alternative sweeteners that replace confectioner or regular sugar. Such sweeteners have fewer or calories and don’t cause any spike in blood sugar levels. However, one common side effect of using such special sweeteners is that they have a mild laxative effect and can lead to diarrhea. Also, one should refrain from using partially hydrogenated oil in the ingredients as it contains cholesterol-increasing trans fats.

Salt content is another concern. Typically, a single serving of muffin may contain more than a gram of sodium or salt. Thus, choose a low-salt variety, or when making your own, watch the salt content. However, total elimination of salt from the ingredients may affect overall taste because, as we all know, salt helps accentuate sweetness and the flavor of other ingredients.

Adding candy pieces, such as M&M’S, more sugar, and chocolate chips can be an option to make your muffin recipes more to your liking. However, remember that these usually have both saturated and trans fats, which can lead to elevated cholesterol levels, increased risks of heart disease, and possible obesity.

Lastly, muffins are high in carbohydrates and usually have gluten. A small serving can provide up to 138 calories, while a regular-sized serving may contain up to 162 calories. Try to eat them in moderation, no matter how delicious!

Conclusion

A few easy substitutes can muffin recipe into a positive commitment towards great health. By being more conscious about specific ingredients used, you can actually make your favorite muffins healthier and more nutritious. By adding ingredients such as flax seeds, skimmed milk, pumpkin, oranges or other fruit, and whole wheat, you can turn this snack into a slow-burning food that keep you full for several hours. Muffins keep their texture and taste when frozen, and so are an excellent food to make in bulk and defrost for a snack later in the day.

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Cranberry sauce is made with cranberries that are boiled in a solution comprised of water and sugar. The flavor may differ depending on geography. In North America, cranberry sauce is often sweetened whereas in Europe, it is slightly sour. There are some recipes that include other interesting ingredients like orange juice, ginger, cinnamon, maple syrup, zest, and slivered almonds.

Cranberry sauce is sometimes condensed, uncondensed, jellied, or loose. Most of the time, cranberry sauce in can is in jellied form, which could be served sliced or intact. Some brands may not be advisable for vegetarians, due to the presence of gelatin.

Benefits

In terms of health benefits, cranberry sauce easily takes center stage:

1. Prevention of gastroenteritis: According to a scientific research by the Massachusetts-based Worcester Polytechnic Institute, the condiment contains compounds that can effectively destroy E. coli bacteria, the microorganism that is blamed for stomach flu, tooth decay, and kidney infections. Cranberry sauce creates an effective barrier that prevents the bacteria from going near target organs.
2. Excellent Source of Vitamin C: A 1/2 cup of cranberry sauce contributes 4 percent of your daily vitamin C needs. In this regard, cranberry sauce can help keep the immune system healthy so the body maintains strong resistance against common illnesses like colds, cough, and flu. At the same time, this nutrient is essential to the health of the gums, teeth, and facilitates faster healing of wounds.
3. Antioxidants: The condiment is naturally high in antioxidants - compounds that help protect the human body against free radicals from the environment. Antioxidants provide protection against heart diseases and certain types of cancer as well. Some studies have also highlighted the anti-aging features of antioxidants.
4. Source of other important nutrients: Cranberry sauce can be a good source of significant nutrients like magnesium, calcium, selenium, phosphorus, potassium, zinc, and sodium. It also provides Vitamins A, B6, and K as well as niacin, folate, and riboflavin.
5. Help prevent constipation and irritable bowel syndrome: A 1/2 cup of cranberry sauce contains 1 g of fiber. The current RDA for dietary fiber is 25 grams. Maintaining the optimum level of daily fiber helps promote healthier levels of cholesterol in the body, and keeps the bowels regular.

Condimental Cons

A single cup of cranberry sauce may contain up to 400 calories, which is significantly more than a cup of fresh cranberries. Since the sauce is tart and flavorful, you don’t need to eat a whole cup – just a couple of tablespoons will also jazz up those holiday turkeys.

Or you can use cranberry sauce to cut the amount of oil in certain dressings and marinades. Cranberry sauce contains no fats or trans fats, which are linked to obesity, heart disease and diabetes, and so can make the dish healthier.

If you decide to make your own cranberry sauce, you can use less sugar, Stevia and other natural sweeteners. This is also better for dental health as well as your waistline. Or chose a sugar-free or reduced-sugar cranberry sauce, to save on calories.

Cranberries have long been recognized as among the modern super fruits. This is because they are high in antioxidants, vitamin C, and can help prevent gastroenteritis. One of the best ways to consume cranberries is in the holiday favorite cranberry sauce. This special condiment has been widely popular in the United States, Canada, and Europe. With new low sugar varieties on the market, you can cut your calories too.

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Q:

What Are The Top 3 Underrated Fruits?

A:

Here’s my picks for underdog fruits:

• Dates: Great sugar substitute for some desserts. Delicious on granola or oatmeal. High in fiber. Good source for iron and potassium.
• Dried Currants: Wonderful sweet addition to a bitter salad. High in fiber.
• Kumquats: Pop them in your mouth whole for a vibrant snack. High in Vitamin C.

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The basic recipe is quite simple and anyone could try one of many different recipes which can be found online or in recipe books.  Though most commonly enjoyed during breakfast, pumpkin muffins are great to have during any time of day and can be part of a meal or just a snack.

Benefits

1. The main benefit of a pumpkin muffin is because the pumpkin is such a powerhouse health food.
2. A storehouse of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
3. An excellent source of many natural poly-phenolic flavonoid compounds such as cryptoxanthin, α and ß carotenes, lutein and zeaxanthin. Carotenes convert into vitamin A inside the body.
4. A good source of Zea-xanthin, a natural anti-oxidant which helps the macula lutea in reitina of the eyes. 

Q:

What’s The Best Oil To Use For Cooking?

A

I have a love affair going with extra virgin olive oil. It’s delicious, healthy (high in those good fats), and it does wonders cooking vegetables. I use it for sautéing, vinaigrettes, drizzling, grilling – almost everything, in fact.

However, when you’re looking for a neutral oil (neutral in flavor) or something with a high smoke point (think high temperature stir fry) you’re better off using grapeseed or vegetable oil. If you desire to cook with a seed or nut oil, like sesame or almond oil, be sure to store them in your refrigerator to preserve their flavor and longevity.

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Q:

What Are The Top 3 Underrated Vegetables?

A

Here’s three veggies you should know about and why:

• Kale: great for salads, rustic soups, or braised in olive oil. High in fiber, beta carotene, and vitamin K.
• Beet Greens: great sautéed with olive oil, garlic, red pepper flakes and finished with a little red wine vinegar. High in potassium, vitamin A and K.
• Fresh Peas: Delicious sautéed in a little olive oil or eaten as a snack straight from the pod (while shopping at the farmers market)! High in Vitamin C.

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Q:

What Are The Top 15 Pantry Essentials For A Healthy Cook?

A:

I’m all about eating fresh foods. By their very nature, they are healthy. Cooking from scratch using produce found at your local farmers market, picked from your own garden, or purchasing produce grown and sold locally or in the USA through the grocery store is the way to go. When the produce is fresh, the flavor sings and you can benefit from all of the nutritional value. That said, there are a few pantry essentials that can compliment any meal:

1. Grains: quinoa, barley, farro, spelt, wheatberry.
2. Rice: Brown or long-grain rice.
3. Extra-Virgin Olive Oil.
4. Vinegars: white wine, red wine, balsamic, sherry.
5. Flours (for baking): all-purpose, whole wheat.
6. Sweeteners: honey, grade B maple syrup, molasses.
7. Whole Vanilla Beans And Pure Vanilla Extract.
8. Selection Of Spices.
9. Kosher Salt.
10. Old Fashioned Oats (not instant).
11. Fire-Roasted Canned Tomatoes (whole, diced, or crushed).
12. Canned Beans: garbanzo, kidney, black, pinto, great northern.
13. Olive Oil Packed Tuna.
14. Selection Of Nuts: almonds, pumpkin seeds, walnuts, pecans, sunflower seeds.
15. Selection Of Dried Fruits: cranberries, raisins, apricots, blueberries, cherries.

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Q:

What Are 10 Essential Herbs And Spices?

A:

Herbs and spices can bring a greater depth of flavor and vibrancy to any dish you are cooking. Give them a try!

1. Fresh Thyme: a wonderful lemony flavored herb that can be added to vegetable and meat dishes.
2. Fresh Rosemary: earthy with a strong flavor – a little bit goes a long way.
3. Fresh Sage: great to add when cooking poultry such as chicken or turkey.
4. Fresh Flat-Leaf Italian Parsley: a delicious addition or garnish for just about any savory dish.
5. Fresh Cilantro: great for fish or chicken as well as guacamoles or even on fresh grilled corn.
6. Whole Cumin Seed: tastes wonderful when toasted and then ground and used in spice rubs for meats, roasted vegetables and even guacamole.
7. Whole Fennel Seed: tastes wonderful when toasted and then ground and used in spice rubs for meats or to season sautéed vegetables.
8. Ground Cinnamon: a sweet addition to any baked goods. Make sure you use fresh cinnamon for maximum flavor, as opposed to old stuff that sometimes lingers around your pantry.
9. Red Pepper Flakes: add a little heat to any dish with a  few red pepper flakes. A little bit packs quite a punch, so use sparingly.
10. Dried Bay Leaf: the “end all be all” to making stocks and soups.

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Flax seeds contain large amounts of omega-3 fatty acid, lignans, dietary fibers, and numerous nutrients, photochemicals called lignans, and anti-oxidants. The flax seed may be tiny, but there its health benefits are huge. Studies have shown that using flax seeds gave a positive result to many inflammatory health concerns, including heart disease and arthritis. Flax seeds are an excellent source of lignans, antioxidants and non-soluble fiber. Several studies have shown that lignans can bind to the estrogen receptors in the body, and stop the build up of estrogen that has been linked to breast cancer.

Benefits

1. Omega-3 Fatty Acids: Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. According to research, omega-3 fatty acids have an effect on arthritis, heart problems, some cancers, and diabetes. Flax seed and flax seed oil both contain significant amounts of this compound.
2. Dietary Fiber: Flax seed provides significant levels of dietary fiber. The seeds must be ground before consumption as the body cannot digest the hard outer casing. For extra fiber, add them to drinks, yogurt, cereal or salads.
3. Phytochemicals: Phytochemicals are essential for fighting diseases, making the body stronger, and more disease resistant. In addition to phytochemicals, flax seeds also contain many anti-oxidants, which help in fight cell damage due to oxidation and aging.
4. Lignans: Lignans are responsible for making women fertile, help in reducing the effects of premenstrual syndrome, and, most importantly, prevent breast cancer. Lignans are capable of binding the estrogen receptors to prevent breast cancers, which are estrogen related. People with diabetes can also benefit from lignans.

Remedies

1. Breast Cancer: Several studies prove that flax seeds contain phytoestrogens, which help in preventing the development of breast cancer in women. These phytoestrogens bind the estrogen receptors in the breast to stop tumor growth and prevent cell damage. This effect of flax seed is most effective when taken by women who have not yet entered menopause. Currently, studies are ongoing on whether flax seeds can help treat pre-existing breast cancers, although the data has yet to be released.
2. Diabetes: In recent studies, flax seeds have been found to lower blood sugar levels. Flax seed is 28 percent fiber, of which two-thirds is soluble. Indeed, a recent study found that flaxseed carbohydrate (what remains after the oil is removed) lowered blood sugar and increased insulin levels after a meal. Other studies have found that flaxseed has been shown to improve insulin sensitivity.
3. Heart problems: Flax seeds contain a rich amount of omega-3 fatty acid, which is known to be good for the heart, by making the exchange of oxygen and carbon dioxide more efficient. Unrefined omega-3 fatty acids, which can be found in flax seeds, help the electrical charges of the heart become more efficient. Flax seeds are an excellent contribution to a heart-healthy diet, which can help prevent heart, stroke, and other cardio-vascular diseases.
4. Cholesterol: Aside from being good for the heart, the omega-3 of the flax seeds may also help in reducing the cholesterol and triglyceride levels in the bloodstream. Studies have found that omega-3 fatty acids can help in decreasing the LDL (“bad”) cholesterol, while increasing the HDL (“good”) cholesterol levels.

Side Effects

To date, there have been very reported negative effects on consumption or over-consumption of flax seeds or flax seed oil. However, if they are a part of your diet, be careful of the following:

1. Diarrhea: People who consume too many flax seeds may feel stomachaches and diarrhea. The high fiber content can have a laxative effect. Be careful if you have frequent diarrhea or a digestive disorder such as Crohn’s.
2. Allergic reaction: Nausea, vomiting, diarrhea and abdominal pain are all signs of an allergic reaction to flax seeds.
3. Slows blood clotting: Flax seed oil may slow the rate at which the blood clots, so you should talk to your doctor if you are already using blood-thinning medications.
4. Possible toxicity: Raw flaxseeds or unripe flaxseeds can increase the level of cyanide in your bloodstream, according to MayoClinic.com. This effect has not been reported when flax seeds are eaten at the recommended dosages, and only at high ones.

Flax seeds are an excellent source of nutrients and can be an excellent edition to a heart-healthy diet. They are rich in omega-3 fatty acids, lignans, dietary fiber and anti-oxidants. Both flax seeds and flax seed oil provide similar benefits, however the oil does not provide dietary fiber. If consuming the oil, make sure that it hasn’t been damaged by light or heat, which turns it rancid. The highest quality flaxseed oil is made using fresh pressed seeds, bottled in dark containers, and processed at low temperatures in the absence of light, extreme heat, or oxygen. If consuming the seeds, make sure that they have been ground, otherwise they may pass straight through you without getting the full nutritional benefit. There is no recommended daily amount of flax, but many studies suggest that one to two tablespoons of ground flaxseed each day yields the essential benefits.

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Q:

What's the best way to keep my produce fresh? It seems to go bad very quickly.

A:

Nothing is more frustrating then having your glorious organic produce wilt before it's time! Using our produce wisely - and even shopping locally and more frequently - may help. When you buy from a local farmer or farmers' market, chances are your produce is fresh and will last longer than supermarket produce that may have been shipped across country or from overseas. Buying in season and more frequently will also minimize spoilage. Try to keep any purchased produce intact and don't wash it before you store it. Remember to keep cold-sensitive produce, think tropical like avocados and peaches, at room temperature instead of the fridge and keep your onions and root vegetables (potatoes, squash) in a cool, dry place for best storage. Soft summer berries and fruits are especially tricky. Use them right away or freeze them for later use to prevent waste.

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A vegan diet is a diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. The practice of adhering to a vegan diet is called veganism. It is a lifestyle that happens to seek and exclude the use of animals for food, clothing, or any other purpose by humans. Most vegans argue that becoming a vegan is an ethical commitment concerning animal rights, the environment, human health, and/or spiritual or religious concerns.

Ethical vegans reject the commodity status of animals and the use of animal products for any purpose, including clothing and shoes, while dietary vegans  eliminate animals and their products from their diet only. Another form, environmental veganism, rejects the use of animal products on the premise that the industrial farming is environmentally damaging and unsustainable. Most environmentalists believe that animal farming significantly impacts climate change, water and land pollution, however whether they chose to go vegan, vegetarian or continue eating meat, is of course, a matter of personal choice. 
 

Origin of Vegan Diet 

Couscous is one of the healthiest, grain-based foods that people can eat. Couscous is similar to pasta; it is made of semolina, although it can also be made with barley or corn. It is mostly carbohydrate, with zero percent fat. Traditionally a Berber dish, couscous gives your diet an exotic flavor. There is even a famous Moroccan chicken salad that includes couscous as the main ingredient. Cooking couscous has many imaginative variations; this is why many cooks love couscous – because its unique texture and flavor make it versatile. Couscous is usually cooked just like rice; and is best when steamed or boiled. Another great fact about couscous is that you can store it in your freezer for up to three months and it will retain its taste and freshness. 

Benefits

Couscous recipe is full of nutrients that your body needs. Couscous is rich in vitamins and minerals like calcium, phosphorus, selenium, potassium, magnesium, folate among others. With all these nutrients, it will strengthen your bones, muscles, and immune system. Eating couscous can also help improve your blood circulation. When planning a nutritious meal plan, couscous is a perfect example of carbohydrate-rich food, providing 12 % of your RDA in a single cup.

1. Carbohydrates: Carbohydrates are the main source of energy for our bodies. Coucous is also rich in fiber, which promotes a healthy digestive system.
2. Calories: Like carbohydrates, calories are also a source of energy for our bodies. A normal person requires approximately 2,000 calories to perform actively in everyday activities and couscous dishes can give you 170 - 180 calories per serving.
3. Sodium: Sodium helps in balancing positive and negative ions in body tissues and fluids. This helps in preventing strokes and is good in stimulating muscle contraction.
4. Protein: Protein helps repair and build tissues in your body. Protein plays a very important role in replacing dead cells in your body. Aside from that, it helps boosts your immune system. There are approximately 6 g of protein a single cup sized serving of couscous.
5. Choline: Another important nutrient found in couscous is choline. It makes important contributions to your metabolism, brain, liver, and nerve functions. 1 cup of couscous contains 5.2mg of choline. The RDA for males of choline is 550mg for adult males and 450mg for women.
6. Folate: Folate helps in the production of your red blood cells and it helps in preventing stroke and heart disease.
7. Calcium: Calcium is very important for your bones and teeth, and it prevents osteoporosis. It keeps your skin healthy and it helps in lowering your blood pressure. Calcium also helps prevent insomnia and heart disease.
8. Magnesium: Magnesium helps maintain normal blood pressure and prevents cardiovascular disease. Magnesium is also beneficial in treating people with diabetes, migraines, and depression.
9. Potassium: Potassium is very important because it helps reduce stress, anxiety, by helping to regulate normal blood pressure, and promoting healthy brain function. One serving of couscous provides 76 mg potassium.
10. Selenium: Selenium is a good anti-oxidant for the body because it helps fight cancer and it is necessary for a strong immune system. A 1-cup serving of couscous provides 43 mcg of selenium, or 61 percent of the 70 mcg FDA daily value.

Improvements

Couscous is almost entirely carbohydrate, and too much of these can lead to weight gain, or feelings of sluggishness. Many traditional recipes call for couscous to be covered in butter; however this is a saturated fat, so replace with margarine or olive oil for the healthier version.

Couscous is not suitable for those who have a wheat or gluten allergy. However, you can buy gluten-free couscous if you are allergic.

Culinary Possibilities

There are many couscous dishes to be found on the internet. Here are some of the famous couscous dishes that are delicious and healthy:

1. Cajun-Spiced Salmon with Vegetable Couscous
2. Couscous with Chicken, Almonds, and Squash
3. Couscous with Merguez Sausage
4. Moroccan Meatballs with Herb Couscous
5. Summer Couscous Salad
6. Harissa Couscous
7. Spiced Tomato and Couscous Soup
8. Moroccan Fish with Couscous

Among the above examples of couscous recipes, you will hopefully find one that tickles the taste buds and is perfect for all the family. All of these dishes will provide nutrients that help boost the immune system and promote an active and fit lifestyle. The cajun-spiced salmon with vegetable couscous is a very healthy and delicious dish; if an appetizer is desired, summer couscous salad can be served.

Couscous is primarily carbohydrate, but it also contains significant amounts of other essential vitamins and minerals. A wheat based product, couscous is highly versatile, and can be combined with Middle Eastern, Cajun, North African, or French flavours.

A well-prepared chicken curry recipe is an excellent idea for those who want to try something new as it is relatively simple to make but with much ethnic variation.

While there are countless dishes on-line, many recipes have the same core ingredients – ginger, saffron, curry powder, onion, masala powder, yoghurt, and turmeric. Over time, countless similar chicken curry recipes have been cached on websites, including in Veria’s good food guide, making the search for a good curry experience simpler than it has ever been before.

Chicken Curry Recipe: How will it benefit me?

There are actually some surprising benefits that come with some of the ingredients found in a typical chicken curry recipe.  The primary ingredient in curry, which is turmeric, has many health benefits all its own. 

Several studies have found that turmeric eases the swelling of joints caused by arthritis and other causes. It works by blocking production of the protein that turns on the gene that tells tiny blood vessels to grow. Curcumin, a substance extracted from turmeric, has been found to lower the incidence of Alzheimer’s disease and dementia in studies on animals. Turmeric has also been found to reduce the risk of prostate, skin, colorectal and breast cancer.  It has been suggested that this may be due to its rich levels of antioxidants.

Besides the turmeric in curry, other ingredients such as chili pepper are great for boosting one’s immune system.  Chili powder is rich in vitamins like vitamin C, with one tablespoon containing 4.8 mg of it; which is about 8 percent of your daily recommended intake, and is invaluable in immune system health. It also contains 2,224 IU of vitamin A per tablespoon, vital in skin health. Compounds such as murrayacoumarin B found in curry leaves inhibited the growth of cancer cells and caused programmed cell death of leukemia cell lines in the laboratory, according to a 2008 study in the Journal of Pharmacy and Pharmacology. As well, certain ingredients in curry like allspice, anise, black pepper and cardamom are said to be helpful in easing the digestion process for the body. 

Some curries also contain ingredients, like turmeric and cinnamon, which are rich in antioxidants.  Antioxidants are nutrients (vitamins and minerals) and also enzymes (proteins that accelerate chemical reactions throughout the body). 

They are known for helping to prevent the development of certain diseases such as heart disease, cancer, Alzheimer’s and other chronic diseases.  Antioxidants also help our skin to appear healthy and prevent the negative aesthetic effects from things like long-term exposure to pollutants or smoke.

Of course, chicken has health benefits all its own.  It typically has lower levels of fat than red meat, and it also provides protein which is essential for the building and maintaining of muscle mass.

If the chicken curry is made with unsaturated and polyunsaturated fats rather than trans or saturated fats, (e.g. vegetable oil rather than butter) then almost all the ingredients found in virtually every chicken curry recipe promote good health.

Chicken Curry Recipe: Any reason why I shouldn’t eat too much of this?

Chicken Curry is a core staple of many cuisines, including Caribbean, South East Asian, and East Asian.  It is said to stimulate the digestive and immune functions. However, consuming high levels of chili may be linked to stomach cancers, according to a study by researchers from Yale University School of Medicine and the National Institute of Public Health of Mexico. Some find that excessive consumption of chili peppers cause stomachaches, or an allergic reaction, so watch your reaction accordingly. Also, too much intake of certain ingredients like butter and oil (which are often included in chicken curry recipes or chicken curry sauces) can easily result in the excessive gain of unwanted fat. However, other studies suggest that chili pepper consumption is actually beneficial for certain types of cancers.

Chicken Curry Recipe: How do I make it healthier?

Like all chicken recipes, one easy way to make chicken curry healthier is to use skinless chicken. The skin of a chicken acts as a latex glove, holding all the fat in. Approximately 45-75% of the fat in chicken is from its skin.

To cut down on trans and saturated fats, it is better to use vegetable oils rather than animal fats such as butter during the cooking of chicken curry.

By making your own chicken curry, you can guarantee that all the ingredients in the dish are nutritious. If pushed for time, make sure that you read the labels in terms of fat content in a chicken curry. Some recipes, such as specific brands of butter chicken, have high fat content. Veria’s chicken curry dishes are specially formulated for easy of preparation and good health. 

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Chicken salad has been a favorite among light snacks and small meals for decades. The American form of chicken salad was first served by Town Meets in Wakefield, Rhode Island, in 1863. Since then, it has conquered much of the world. Many cooks have adapted a specific cuisine to give their version of the chicken salad, from country style Santa Fe chicken salads to Oriental chicken salad with sesame seed dressing.  The two basic ingredients one needs for a chicken salad recipe are simply chicken and salad. Usually a dressing, such as French, Caesar or mayonnaise is then used to bind the recipe together. 

Chicken Salad: What Is It?

Chicken salad can serve as a snack as well as a small meal and there are many delicious options one has in creating the perfect salad. To add flavor, you can try poaching the chicken first in peppercorns and bay leaves, or try coating strips of chicken in a crisp coating of sesame seeds, breadcrumbs and cornflakes. One can add anything from shredded cheese, salsa, sour cream or chopped green onions to beans, tomatoes, croutons and any of many salad dressings.  Culturally themed chicken salads are always popular and can add a distinct cultural flavor for anyone to enjoy.

Just as there is no limit to ingredients one can use in a chicken salad, there is no limit to the themes one can apply to give a salad recipe some added pep.  Ideas include Chicken Caesar salad, BBQ and country fried chicken salads along with a wide variety of oriental options.  Along with the sandwich, chips and French fries, chicken salad is one of the most commonly enjoyed small meals there is.  It can be a snack on the go or a convenient small meal for anyone.

Chicken Salad: The Benefits?

The benefits that can be enjoyed from chicken salad are endless. The chicken serves as a lean source of protein and can provide the body with protein and energy. The lettuce or salad portion of the basic chicken salad recipe delivers the body with much needed vitamins and nutrients.  Working together, both the chicken and the salad are excellent sources of energy and nutrition that make chicken salad a perfect choice for nearly any occasion.

The fact that one could add an endless amount of nutritious ingredients only further sweetens the deal.  Berries, nuts and vegetables comprise the basic list for the first things one might add to a chicken salad.  Berries (dried or otherwise) can be an excellent source of antioxidants as well as providing a quick boost of energy that many of us tend to need throughout the day.  They are also sweet and can add to the deliciousness of the salad overall.  Nuts are dense and help us to feel full along with providing slow burning energy to help us to keep moving even into the end of our day.  Vegetables bring energy, texture and even more variety to the table.

Chicken Salad: Who Should Eat It?

A better question is “who shouldn’t eat chicken salad?”  It is among the most enjoyable of any salad recipe and can be modified according to one’s preferences.  It is never too heavy and is easily stored for convenient and nutritious eating on the go. 

If you have a fussy eater, you may find your child avoid salad like the plague. Or you may find your kid picking out their favorite foods from the chicken salad, and leaving the rest. Parents might find that a useful way of getting a child to enjoy a chicken salad is break the chicken into small bits or to add and thoroughly mix in their favorite dressing.

Dressings are one of the most important ingredients as it provides a foundation of flavor for the rest of the ingredients.  However, be careful how much dressing you use. Its worth checking whether the dressing is high in saturated or trans fats. And if you are making your own, remember that one tbsp. of extra virgin olive oil has 120 calories, or about 14 g of fat, which is 22 percent of your RDA.

Chicken Salad: A Word of Caution

When it comes down to a healthy, nutritious chicken salad, it’s worth knowing the nutritional value of all the ingredients in the salad and not to just assume a chicken salad is automatically healthy. 

To ensure that one gets the best nutrition, taste and overall value out of their chicken salad, try and make time to prepare it yourself.  This not only ensures that no junk ingredients go into it just to add flavor, it also gives the preparer all the power to add to or change the recipe according to taste or availability of ingredients. Some people might want to add flax seed oil to the dressing they traditionally use. If you are concerned about cardboard tomatoes or wilted lettuce, you can try farmers markets, organic produce or try growing your own.

In the last couple decades, more and more fast-food companies offer their own version of the chicken salad. The challenge is that some of these fast-food salads are as high in calories and fat as a double Quarter Pounder with cheese (740 calories, 42 grams of fat). Luckily, many restaurants now post their own nutritional information on the salads. Often the salad is fairly healthy, with the exception of dressing, which tend to be high in saturated fat and overall fats. So, if you are watching your weight or fat intake, try skipping the dressing.

Chicken Salad: Conclusion

Chicken salad is an absolute classic among snacks and small meals.  With endless options and variety, it is hard for most people to not enjoy at least one type of chicken salad.  Not only do they provide a source of great nutrition, they also are inexpensive, easy to make and have no limit to what can go into their recipes.  With so many health conscious recipes available, chicken salad can serve as a great replacement for all the unhealthy snacks and processed foods.

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• Asparagus, sweet corn and onions had no detectable pesticide residues on 90 percent or more of samples.

• More than four-fifths of cabbage samples (81.8 percent)  had no detectable pesticides, followed by sweet peas (77.1 percent) and eggplant (75.4 percent).
• Multiple pesticide residues are extremely rare on vegetables low in overall contamination. No samples of onions and corn had more than one pesticide. Less than 6 percent of sweet potato samples had multiple pesticides.

• Of the low-pesticide vegetables, no single sample had more than 5 different chemicals.

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Imported Nectarines
7. Imported Grapes
8. Sweet Bell Peppers
9. Potatoes 
10. Domestic Blueberries
11. Lettuce
12. Kale/Collard Greens

1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet Peas
7. Mangoes
8. Eggplant
9. Domestic Cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms

In basic terms, the 17-Day Diet is a carbohydrate cycling diet whereby you adjust your intake of carbohydrates in accordance with whatever phase of the diet you are in. This diet, by a San Diego physician Dr. Mike Moreno recently became one of the world’s first diets to go viral. With 17 minutes of daily exercise and four different 17-day meal plan cycles, the 17-Day Diet promises dramatic weight loss results for life. At certain times, you will follow a very low carbohydrate diet, while at others you can enjoy your favorite foods, often those forbidden in other diet plans. According to Dr. Moreno, this has the effect of confusing your metabolism and enhancing the rate at which you are able to lose weight. It also can help to reduce the frustration and boredom that is generally associated with long-term dieting, and help you see results fast. The 17-Day Diet includes four cycles: Accelerate, Activate, Achieve, and Arrive. During all of the four phases of the 17-Day Diet, there is an emphasis on healthy eating and the avoidance of sugar and all processed foods.

17-Day Diet: An Overview

With the diet, each cycle is 17 days as this is said to be the length of time it takes for the body to adjust to your new eating habits and lower weight. The first cycle is like a typical low-calorie, low fat, low carb diet. During the second seventeen-day cycle, i.e. days 18-34, you “calorie cycle.” Essentially, you sometimes eat high calorie meals and sometimes low ones. You are trying to trick the body into burning the energy of a high calorie meal when you drop to the low calorie ones. As long as you keep repeating the pattern of changing the eating routines, your metabolism will remain high, according to Moreno. In 17 days, the plan claims, you can lose as much as 12 pounds under this diet.

17-Day Diet: Benefits

Proponents say that the diet allows for sustainable weight loss; i.e. you don’t regain the weight. And because you calorie cycle, you can enjoy some foods, e.g. alcohol, and carbohydrates, that are normally forbidden with other diets. The plan is broken down into 4 simple parts:

• Accelerate (days 1-17): In this initial phase, you dramatically reduce your intake of carbohydrates to promote fat burning, cleansing and rapid weight loss. Every day, you should can eat unlimited lean meat, and no starch vegetables, green tea, and drink about 64 oz of water for an average of about 1,200 calories.
• Activate (days 18-34): This 17-Day Diet phase involves carbohydrate cycling, which has the purpose of resetting your metabolism to stimulate fat burning and prevent plateaus. Two servings of whole grains are added to bring the total to 1,500 calories per day.
• Achieve (days 35-51): You reintroduce some previously restricted foods, such as more fruits and grains, and learn how to develop healthy eating habits. While the amount of meat you can eat is no longer unlimited, you are allowed 100-calorie snacks and an optional serving of alcohol.
• Arrive (days 52 onwards): The final phase allows you to maintain your goal weight by eating a healthy diet during the week and indulging in your favorite foods on the weekends.

During all of the four phases of the 17-Day Diet, there is an emphasis on healthy eating and the avoidance of sugar and all processed foods. Dr. Moreno also provides recipes for each of the four stages, and workouts designed for every stage.

17-Day Diet: Pros

After being featured on The Doctors and Dr. Phil TV shows, the 17-Day Diet rapidly took off. Here are a few of the benefits.

• Monotony: It does not get monotonous. The plan itself is 68 days long, but it is broken up into four parts, 17 days apiece. “Since it divides weight loss into little chunks, each cycle seems doable,” says nutritionist Laurie Slayton, who runs the diet website foodtrainers.net.
• Fast Results: “You get good results in the first phase especially,” adds Slayton. During the first 17 days, dieters can lose up to 15 pounds by eating a restrictive diet of 1,200 calories a day. Seeing results occur so fast, helps make some maintain their serious motivation to stick with it.
• Long-Term Emphasis: The first 17 days are the most extreme, but the second cycle introduces more calories and the chance to shed another 5 pounds and the last two cycles are designed to integrate healthier overall eating habits into your long-term lifestyle. Swapping out mayo for mustard, and sugars for nectar and spices, are some of the basic principles for keeping off the weight.
• Balance: Unlike the Atkins diet, Moreno’s plan does not completely cut out one major source of nutrition. Fruits, veggies, protein-rich meats and healthy carbohydrates are all part of the constantly shifting meal plan so your body is never completely deprived of one thing. Overall, it is considered fairly safe as opposed to more high-risk deprivation diets and cleanses.

17-Day Diet: Cons

• Questionable Science: Moreno claims that shifting your meal plan every 17 days is a way to keep your metabolism in high gear, but the science behind calorie cycling is questionable at best, according to nutritionalists. "There is no scientific evidence to support the efficacy of calorie cycling or its effect on metabolism,” says Mary Hartley, RD, MPH, the director of nutrition at Calorie Count. It is argued that there is no harm in calorie cycling temporarily or indefinitely and the process happens naturally for most people, who do not eat or burn the same number of calories every day. One hard-and-fast rule of the diet—no starchy carbs or fruit after 2 P.M. is found to be questionable by dieticians. There is no proof that after certain times of day your body lessens its ability to digest carbohydrates.
• Challenging First Stage: The first 17 days are the hardest. No carbs and 1,200 per day – you’ll see weight loss, but you may also find the hunger difficult to handle.
• Extra Cost: Dieters are encouraged to buy specific branded snacks like the breakfast cookie. This can rack up your grocery bills unnecessarily.

17-Day Diet: Conclusion

The 17-Day Diet is one of the hottest new diets today. It has worked for many, though the science of “calorie cycling” has come under criticism. For proponents, the four stages break dieting into manageable time periods. Weight loss can be rapid, and the reintegration of your favorite foods can help keep the weight off.

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A vegetarian diet has significant advantages compared to a high meat one; they tend to be lower in saturated fats, higher in dietary fiber and lower in cholesterol. In the past, there have been some concerns that vegetarian diets are inadequate to provide the body with sufficient amounts of protein. However, many vegetables, nuts and seeds, are high in protein. Tofu, tempeh and soya milk are also high in protein too. Dairy products are also high in protein, although whole milk cheese and cream are high in saturated fats and unsuitable to a vegan diet. Choose vegetable-based proteins or lot-fat milk to cut down on saturated, trans and overall fat.

Easy Vegetarian Recipes: Iron, Omega-3 Acids and Vitamin B12

If you are going to eat a vegetarian diet, especially a vegan diet, it’s important that you pay attention to your daily ingestion of iron, omega-3 acids and vitamin B12. You can take a supplement to get your RDA of each mineral, or they can be found in abundance in natural sources too.

• Iron: Iron-rich plant-based foods include spinach, beans, black-eyed peas, lentils, chickpeas, oatmeal, dried fruits, nuts, sunflower seeds, nutritional yeast, molasses, and grains such as quinoa and millet. Vitamin C helps increase iron absorption, so for optimal health benefits, eat extra vitamin C or choose foods that are rich in both nutrients, such as dark-green, leafy vegetables.

• Omega-3 Acids: Flaxseeds, walnuts, and canola oil are good vegan sources of the omega-3 ALA. Cod liver oil is also an excellent source of omega-3 acids, although if you object to consuming fish-based products, vegan DHA capsules are made from algae rather than cod, which is where fish get it from. If you are taking a vegan capsule, take a 200-300 mg DHA capsule every 3 days if you’re under 60 years old; and 200-300 mg DHA capsule every day if you’re over 60 years old. If you’re taking the fish oil-based supplements, you will want to take  1200mg a day.

• Vitamin B12. Several fortified foods that are high in vitamin B12, such as fortified nutritional yeast, some supermarket cereals, and fortified soy and rice milks as well as in some meat substitutes.

Easy Vegetarian Recipes: Add Tofu or Tempeh

An easy trick to turn a delicious sounding recipe vegetarian is to remove the meat, and add tofu or tempeh if you want extra protein. For example, Chicken Cobb salad is great when made with tempeh instead of chicken and vegetarian bacon bits instead of bacon. Portuguese Kale and potato soup is traditionally made with chorizo sausage, although you can replace it with smoked tempeh for that smoky flavor. Other interesting easy vegetarian recipes are vegetable lasagna, baked stuff pumpkin, broccoli cheese casserole. 

Kale Casserole

• 1 bunch washed kale
• Splash of extra virgin olive oil
• 1 rib celery, chopped
• 1 medium onion, chopped
• 1 carrot, chopped
• 4 garlic cloves, minced
• 1 2/3 cups white beans (3/4 pound) or dried lima beans, picked over and soaked for at least four hours and drained
• 1 6-ounce can tomato paste, dissolved in 1 cup water
• 3 cups additional water
• A bouquet garni consisting of 2 parsley sprigs, 1 thyme, and one rosemary sprig.
• Salt and pepper
• 1/2 cup bread crumbs mixed
• 2 tbspns of fresh grated parmesan

Heat the oven to 225 degrees. In a large casserole dish, heat some olive oil, and cook the onions, carrots and celery until they begin to soften. Add the garlic and when soft, add the tomato paste. Add everything else except the fresh grated parmesan and the breadcrumbs, and then bring to a simmer and place in the oven for three hours, or until the beans are cooked. Sprinkle the breadcrumbs and parmesan mix onto the casserole and bake for another 30 minutes.

Carrot salad

• 4 peeled and grated carrots
• ½ cup raisins
• ½ cup sunflower seeds
• 2 spring onions, finely chopped.
• Balsamic dressing
• 3 tablespoons extra virgin olive oil
• 1 tbspn balsamic vinegar
• 1/3 teaspoon of Dijon mustard
• Salt and pepper

Grate and peel the carrots in a big bowel. Add the rest of the ingredients and mix.

Quinoa Tabbouleh

•  3 cups of finely chopped flat-leaf parsley
• 1/2 cup of finely chopped fresh mint
• 4 or 5 finely chopped spring onions (with the green parts)
• 4 ripe, medium size tomatoes, chopped into small cubes
• 1 cup of medium quinoa
• 1/2 tsp allspice
• 1/2 cup lemon juice
• 1/2 jalapeno pepper, de-seeded, chopped fine (optional)
• 5 tablespoons of good olive oil
• Salt and Pepper

Chop all the vegetables and put into a bowl. Wash the quinoa with a fine mesh sieve (the grains are so tiny that they can leak everywhere). Measure 1 ½ cups of water into a cooking pot, add 1 cup quinoa. Cover with a tight-fitting lid and bring to the boil.  Then turn down the stove and let simmer for 15 minutes. Add the quinoa, and everything else including all the seasonings. Enjoy your super food Tabbouleh!

Get Healthy Recipes

More On Eating Healthy

Spring is a time for renewal – a great time to kick off the warm weather with a detox or to enjoy the fresh new produce of the season.  Here are five Spring recipes to start off the season, from Many Paths, One Journey to Health, a cookbook of the Holistic Moms Network.

1) Detox Juice

This is a fabulous cleansing juice!

1-inch piece ginger root, peeled

1 apple

2 oranges

1 lemon

3 heaping T. raw honey

¼ tsp. cayenne pepper or other hot pepper powder

½ tsp. garlic powder

Directions: Juice the carrots, ginger and apple and pour into a 2- quart jar with a tight lid. Juice the oranges and lemon in a citrus juicer or squeeze with your hands if you don’t have a citrus juicer. Add to the jar, along with the honey, hot pepper and garlic powder. Screw the cap on tightly and shake well. Fill up the rest of the jar with cold water, and shake again to mix. Keep refrigerated and use within 48 hours.
 

2) Carrot Leek Soup                         

Fresh and bright soup, perfect for Spring!

2T. olive oil

1 lb. leeks, washed, trimmed and sliced

1 lb. carrots, peeled and sliced

1 medium potato, peeled and chopped

1-2 T. Freshly chopped ginger

½ tsp. curry powder

2 pt. chicken stock

Directions: Heat the olive oil in a large saucepan and add the leeks. Stir well and let cook 2-3 minutes. Add the carrots, potato and ginger; cover and cook very gently for 10 minutes, without browning. Add the curry powder and cook for 2 minutes, stirring, and then add the stock. Bring to a boil, reduce heat and simmer for 30 minutes until the vegetables are tender. Use an immersion blender makes this job super easy and neat.
 

3) Risotto with Asparagus

Fresh, local asparagus are one of the true joys of Spring.

1 onion diced

2 cups rice, Arborio or Valencia

4-5 cups vegetable stock, simmering in saucepan

1 T. minced garlic

1 T. minced shallots

Olive oil

1 bunch asparagus, cut into 1-inch pieces

3 T. parmesan cheese, grated

1 T. butter, or to taste

Salt and pepper, to taste

Fresh parsley, chopped

Directions: Diced tomatoes and fresh basil for garnish

Trim asparagus and cut into 1-inch pieces.  Blanch asparagus in boiling water for 2 minutes, move to an ice bath using a slotted spoon and then dry on paper towels.  Set aside.  Saute onions in olive oil until translucent.  Add garlic and shallots and sauté for 1 minute.  Add rice and coat with oil.   Add ½ cup of stock at a time, stirring until most of the liquid is absorbed each time.  Test consistency of the rice when it starts to appear translucent around the edges.  Add one final ½ cup of stock, asparagus, butter, and fresh parsley; salt and pepper to taste.  Garnish with diced tomatoes and fresh basil.  Serve warm.
 

4) Simple Ginger Lime Mahi Mahi

U.S. Mahi Mahi is an excellent sustainable seafood choice.

½ c. fresh lime juice

2T. local honey

2 cloves garlic, minced

2 slices of fresh ginger

4 fresh Mahi Mahi steaks

Directions: Mix lime juice, honey, garlic and ginger, whisk together.  Marinate Mahi Mahi for 1 hour. Season with salt and pepper and grill fish for 3-4 minutes on each side. 
 

5) Quinoa Chocolate Chip Cookies (Gluten free, egg free)

A great treat for a Spring picnic!

1 ½ C. quinoa flakes

1 c. gluten-free flour with xanthan gum

¼ tsp. salt

½ C. maple syrup or brown rice syrup

1/3 C. melted butter or oil

1 tsp. gluten-free vanilla extract

½ c. dairy-free, gluten-free chocolate chips or carob chips

1/3 c. chopped pecans or raisins (optional)

Directions: Combine quinoa flakes, flour, and salt in a bowl. In a separate bowl, mix together syrup, butter, and vanilla. Add wet ingredients to bowl of dry ingredients and mix well. Stir in chips and nuts/raisins, if using. Using a spoon or small scoop put spoonful’s of mixture onto greased cookie sheets. Press slightly with a fork so that the cookies are about 2 inches in size, or a little smaller. Bake at 350 F, for 15-20 minutes until golden at edges. Cool on wire rack and enjoy!

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A leading voice in the natural parenting movement, NancyMassotto, Ph.D, is the Founder and Executive Director of the Holistic Moms Network, and mother to two boys.  An articulate and knowledgeable writer and speaker on holistic living, natural parenting, and eco-conscious lifestyles, she shares her passion with a wide variety of audiences as a presenter and author.  She is passionate about empowering women, supporting mothers, and raising her children as naturally and sustainably as she can.

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