Planning For Healthy Eating. . . .

Sometimes it pays to do what you are supposed to do. While waiting for my car to be serviced the other day, I started leafing through professional journals to see if I was missing any important new info. Nothing really big popped up, but I did discover a short article that listed a variety of resources to help people with planning healthy meals. That’s a big question that comes up frequently at Green Mountain at Fox Run — do we really need to plan menus and, if so, help!

The answer to the first question is a resounding yes. Although planning can be very different than many of us think. Instead of the written-in-stone menus that we might be familiar with — you know, monday at breakfast, lunch or dinner i’ll eat this, tuesday i’ll eat that, etc… — meal planning can be as simple as putting together a list of foods you know you like, and making sure to keep ingredients for those meals on hand. Of course, it also helps to think about other things that impact whether we get around to putting a meal on the table, like time and energy. So it’s also a good idea to include in our lists quick and easy meals, or dishes that we can make for more than one meal, and freeze or just keep in the refrigerator for a couple of days until we feel like eating it again.

The second question — the how — I just answered to an extent. But I also wanted to share these resources for healthy eating. These are good for people who are trying to achieve healthy weights, manage PCOS, stay on a Type 2 diabetes program for management, or any other the myriad of problems that what we eat has an impact on. Here are some of my favorite resources for healthy menu planning from the article I read:

- Dietary Approaches to Stop Hypertension — Popularly known as the DASH diet, this plan is about healthy eating for more diet-related problems than high blood pressure (hypertension). The booklet this link takes you to has a lot of info on cutting calories (which regular readers of this blog will know we have a problem with — the focus on calories, not the actual reduction of intake, that is). So just ignore that focus, and instead take in all the good info on healthy eating it contains. You can download a pdf of the booklet, which gives you a week’s worth of menus and easy-to-prepare easy healthy eating healthy recipes.

- Cooking with Google — Just type in the ingredients you have on hand into the Google search engine, and it will come back with dozens of easy healthy eating healthy recipes for you to try. My favorite — and generally dependable to be good — are from Food Network.

- National Diabetes Education Program Meal Planner — This is a basic primer for people with diabetes, and contains some pretty good sounding food healthy eating healthy recipes, too. If you’re an old hand at planning healthy meals for diabetes, it’s probably too basic for you.

- Cooking Safely in the Microwave Oven — Full of good info to help us do what it says. As far as making it taste good, well, you’re on your own. I know a lot of people swear by cooking in the microwave; I reserve it for heating up and cooking vegetables. So if you have any great-tasting microwave dishes, please, let us know!

Those are just a few resources to get us started. A Google search could probably turn up many more. So happy hunting…and cooking!

Tags:
healthy eating ,
Type 2 diabetes program ,
menu planning ,
PCOS

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Originally Syndicated via RSS from A Weight Lifted

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Healthy Eating Cooking Healthy Eating Healthy Recipes - How To Make Your Cooking Healthy Eating Healthy Recipes Healthier. . . .

You’ve probably got hundreds of cooking healthy easy healthy recipes in your collection but maybe not all of them are as healthy as you’d like them to be. Which is likely a shame as there’s a good chance that some of those eating healthy easy healthy recipes are amongst your favorites.

How do you go about changing your favorite eating healthy easy healthy recipes into ones that are healthy for you? Even those old family favorites that have been passed down through the generations.

1. Reduce the amount of fat, sugar and salt in your recipes. You’ll be pleasantly surprised just how much you can reduce the level of fat, sugar and salt in your easy healthy recipes without affecting the taste. If you’ve cut back too much, it’s always possible to add a little bit more salt at the table. You can reduce the amount of fat by using a non stick pan and an oil spray rather than slurping oil into the pan. You can also use a slotted spoon to skim off any excess fat as the easy healthy recipe cooks. Cutting down on sugar will depend on what you’re cooking, but it’s generally safe to try initially cutting sugar down by a quarter - I doubt you’ll notice the difference.

Salt is necessary in easy healthy recipes for bread as otherwise the yeast won’t be able to do it’s job. In other food healthy recipes, such as crock pots and stews, you should easily be able to reduce the salt you use by half with very little effect on the final taste. You may even find that with an imaginative use of sauces, you can eliminate salt from some of your healthy quick cooking healthy recipes entirely.

Remember that some of the ingredients you use may contain salt, sugar or fat. Read the labels and substitute as necessary. But don’t just blindly add a low fat option without checking that the manufacturer hasn’t simply substituted sugar for fat.

2. Make Healthy Substitutions

As well as examining labels, look for ways to increase the nutrition in the food you eat. Whole wheat pasta, brown rice, whole grain cereals. All of these are easy substitutes and will likely enhance the taste of the dish you are cooking - they have less of the original product removed in the manufacturing process, which leaves more taste available for you.

3. If possible, delete an unhealthy ingredient

Many easy healthy cooking healthy recipes react well to variations (you may even find alternatives listed at the end of the cooking healthy recipe). Substitute frosted ingredients for un-frosted ones to cut down on sugar, for instance. Be careful with adding nuts to a dish as they are high in fat (although the fat is usually considered “good” fat, so don’t cut them out entirely). Let your family and guests add their own toppings such a mayonnaise and sauces. Consider substituting lower salt, fat and sugar versions of these sauces. And don’t squeeze that maple syrup quite as hard the next time you eat a stack of pancakes!

Once you start converting your easy healthy easy healthy recipes, you’ll become more imaginative and will have a good idea on what is working and what isn’t Keep a notebook handy so that you can remember the successes and adjust the times when the changes you made weren’t as successful as you’d have liked.

Treat your children and family to a batch of specially designed healthy easy healthy easy healthy recipes that are easy to make and have all been taste tested.

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Originally Syndicated via RSS from Food Healthy Recipes

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Healthy Healthy Quick Recipe: Healthy Holiday Appetizers. . . .

Invited to another holiday buffet and wondering how you can still eat healthily? Make it it easy on yourself and enjoy the holiday festivities without overindulging. Here are two great tasting, festive and healthy cooking healthy recipe ideas from Green Mountain at Fox Run’s cookbook“>easy healthy cooking healthy recipes for Livingcookbook“> cookbook to bring to the party.

Hummus
(Makes about 1 ½ cups)

1 can (15 ounces) garbanzo beans, drained and rinsed
½ cup plain yogurt
3 tablespoons lemon juice
1 tablespoon olive oil
2 cloves garlic
1½ teaspoons ground cumin
½ teaspoon salt
Pepper

Place all ingredients in food processor. Cover and process until smooth. (Hummus will keep in refrigerator for about a week). Serve with fresh veggies such as carrots, red pepper, jicama and pea pods and toasted whole-grain pita wedges*.

*To make toasted pita wedges, heat oven to 375 ° f., cut pita bread in quarters, lightly brush with olive oil and place on a cookie sheet; bake about 15 minutes.

Yogurt Dip
(Makes about 1 cup dip)

1 cup plain fat-free yogurt
2 tablespoons honey
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon

Mix all ingredients. Cover and refrigerate at least 1 hour. Serve with fresh fruit such as apple and pear wedges.

For more healthy eating easy healthy healthy quick recipes, check out the other delicious easy healthy healthy quick recipes listed on this blog or visit Green Mountain Healthy Living eating healthy recipe Favorites.

Tags: yogurt dip, healthy holiday appetizers, healthy easy healthy recipe, hummus dip

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Originally Syndicated via RSS from A Weight Lifted

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Fruits & Vegetables - Keys To Good Nutrition And To Eating Healthy With The Feast. . . .

HAVE YOU HAD YOUR 5-12 SERVINGS OF FRESH VEGETABLES AND FRUIT TODAY?

HOW ABOUT YOUR KIDS?

According to current nutritional research, you and I are supposed to be eating 5-12 servings of fresh vegetables and fruit every day to achieve optimal health and to protect our bodies from free radicals and various serious illnesses.

Now, let me ask you: How many people do you know who do this on a daily basis?

I bet that if you took a poll today, you’d find that only about 5 people out of a 100 actually eat 5-12 servings of vegetables and fruit every day. And this “guesstimate” is probably high; it’s probably more like 2% of the population.

Why is this the case here in America and the Western world?

I would suggest that there are several reasons. First, we are no longer an agricultural-based society, so we are much removed from the farm and growing crops and having our own gardens and fruit trees. This means that we are almost entirely dependent upon supermarkets to provide us with vegetables and fruits. Here the problem gets more complicated because the vegetables and fruits sold in supermarkets often comes from thousands of miles away and are picked way before they are ripe. In addition, most of the produce is grown with pesticides and herbicides, which means our bodies are getting a toxic overload when we eat this supermarket produce. Furthermore, most supermarkets charge a lot of money for fresh fruit and berries, and even vegetables are getting pricier these days. In other words, it’s not cheap to buy plenty of good quality produce.

Secondly, buying,washing, and storing vegetables and fruit is just too time-consuming for many people’s fast-paced lifestyles. They may try buying it, but they get tired of having to wash it and prepare it for meals, so a lot of it goes to waste. As a result of this problem, some people resort to eating only frozen or canned vegetables and fruit (which is not healthy), or they just stop eating fruits and vegetables altogether.

The end result is that most people are not eating 5-12 servings of fresh fruits and vegetables every day…they’re not even coming close. On a good day, they may eat 1 or 2 servings, and on their best day, maybe 3 or 4 servings. On an average day, none or maybe 1.

SO… WHAT’S THE SOLUTION TO THEIR PROBLEM?
What’s the answer to this situation?

Here’s what I would recommend to you and your family.

#1 - Make a commitment to start buying and eating fresh produce again. Learn to put up with the inconvenience of it for the sake of your health. Look for produce markets that carry fresh organic vegetables and fruit, and do your shopping there and not at your local supermarket.

#2 - Start taking the Feast every day, both you and your family. The Feast is a live whole food based InstaFresh juice powder that you simply add to water, mix, and drink. It’s made by URI International, and it’s loaded with the most nutritionally powerful greens and vegetables, fruits and berries, on the earth.

Why should you be taking this whole food nutritional supplement?

Simply because it’s a way for you and your family to fill in the nutritional gaps in your diet and to help you get the 5-12 servings of vegetables and fruit into your body every day. It’s like having the whole produce aisle in a glass that you can drink in 20 seconds. It’s convenient, lifestyle friendly, and extremely nutritious. In addition, it actually tastes great; your kids will love it too!

What’s in the Feast?

The Feast is the one and only live whole food supplement on the planet that delivers a full, synergistic spectrum of:

* 30 antioxidant rich fruits and berries * 30 powerful greens and vegetables * 11 nutrient dense seeds, nuts, and sprouts * 83+ active enzymes and fulvic minerals * 22 strains of resilient living probiotics

In conclusion, let me ask you again: HAVE YOU HAD YOUR 5-12 SERVINGS OF FRESH VEGETABLES AND FRUITS TODAY?

I have, and I drink them every day in the form of the Feast, and you can too.

For more information on the Feast, call and listen to this pre-recorded audio overview of the Feast by Uri LeBaron: 1-732-463-6339

Or click here for more information: The Feast by URI

Taking the Feast daily is one of the keys to good nutrition and tips to eating healthy. Once you start taking it, your body will be getting the nutrition that it currently lacks, and you’ll feel the difference. I personally feel much more energetic, I feel full for a long time and have fewer junk food cravings, and I feel much more alive putting live whole food into my body.

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Originally Syndicated via RSS from Keys to Good Nutrition and Tips to Eating Healthy with the Feast

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Holiday Wisdom - Keys To Good Nutrition And Eating Healthy With The Feast. . . .

I would like to encourage you to watch what you eat over the holidays.

Most people eat poorly all year long and suffer the consequences. However, some people, like myself and maybe you, eat nutritious healthy food all year, except when it comes to the year end holidays. Make a point this year to EAT WISELY during the holiday season.

Wisdom Key #1 - Avoid the unhealthy refined processed holiday foods and treats

There’s always an abundance of food, many sweets and desserts, and lots of specialty foods such as cookies, cakes, pies, muffins, etc. If you think about it, most of these holiday foods are not good for you. They’re made with a lot of sugar, white processed flour, butter, and other non-nutritious ingredients. These are the foods that will contribute to your gaining weight over the holidays, as well make you sluggish and more vulnerable to sickness and long-term illness.

Plain and simple, it’s just not worth it. Your health is valuable, and you must take charge of it and protect it, especially during the holiday season.

Wisdom Key #2 - Avoid processed meats and pork products

Recent research findings have proven over and over again that processed meats, which are often abundant at holiday times, are dangerous for your health and contribute to serious long-term illnesses, including the big-”C”. To protect your health, you really need to make a commitment to yourself that you’re going to avoid all processed meats and pork products such as sausage, bacon, ham, hot dogs, bologna, salami, etc. When these are offered to you, simply say, “No thank you.”

Wisdom Key #3 - Don’t overeat during the holidays; exercise moderation

This is one of the worst things you can do for your body. Overeating is one of the major causes of ill health in America. When you overeat, you overload your body and its systems in such a way that puts a tremendous stress on your vital organs and cells. THINK M-O-D-E-R-A-T-I-O-N this holiday season. Enjoy the good and healthy food, but eat it with a sense of moderation.

Wisdom Key #4 - Keep exercising during the holidays

This is very important and shouldn’t be neglected just because it’s the holidays. If you can’t stick to your normal routine because you’re at a relative’s home or because you have a lot of guests, then at the very least be sure to take a 30-60 minute walk every day. This will provide you with good exercise and give you a break from all the hustle and bustle of the holidays.

Wisdom Key #5 - Take some time to relax during the holidays

Now by that I don’t mean to sit around and watch TV and football. What I mean is for you to do some relaxing things that you normally don’t get to do during normal busy working life. For example, take a long soothing bath by candle light, read a novel, sit with your spouse and listen to Christmas music, take a long afternoon nap, etc. You get the idea.

Wisdom Key #6 - Remember to continue taking your nutritional supplements

Your body needs the added nutrition of a live whole food based supplement, so be sure to continue to take this during the holidays. I personally take “The Feast,” which is a live whole food based InstaFresh powder drink mix (loaded with greens, vegetables, fruits, berries, seeds, nuts, and sprouts) that I mix in with other ingredients to create the most delicious and nutritious smoothie ever. I add a few frozen strawberries or blueberries, some fresh cranberries, some Himalayan Krystal saline solution, fresh ground flax seeds, extra virgin coconut oil, some pure barley grass powder, some cayenne pepper, half a fresh lemon, and a lot of purpose when I create one of these smoothie masterpieces. If you’d like information about the Feast made by Uri International and what’s in it, go to: http://www.LiveSuperJuice.com OR click here: The FEAST by Uri International

Well, my friends, there you have it: 6 wisdom keys for the holidays. I trust that these six keys to good nutrition and to eating healthy will help you avoid the pitfalls of unhealthy eating and encourage you to watch what you eat during this holiday season. Remember, good nutrition and healthy eating will lead you down <