Archive for June, 2011

postheadericon Oatmeal – A Delicious Hot Cereal with Lots of Nutrition (Lactose Intolerant)

Oatmeal – Makes a Healthy Breakfast!


Oatmeal is a delicious hot cereal that is definitely one of my all-time favorite breakfast foods. (I occasionally eat oatmeal as a late-night snack, too!) Oatmeal is a great option for a wholesome, nutritious breakfast meal. I remember when my mom served me oatmeal as a kid on a cold winters day, I was so happy and content! And to this day I can still say that oatmeal still gives me with that feeling of comfort one gets from eating their favorite comfort food… Although cold cereal is one of the most popular breakfast meals, you should definitely consider eating a delicious hot cereal from time to time.

Oatmeal Benefits

Why should you eat oatmeal? A few really great health benefits… 1. Whole-Grains are good for you! 2. Helps to lower LDL (bad) cholesterol. 3. Anti-oxidants have anti-inflammatory properties. 4. High dietary fiber content. 5. High amounts of thiamin, iron, magnesium, phosphorus, zinc, selenium, and manganese.

Oatmeal Recipes

I like to keep it simple. I make my quick oats and then sprinkle a little brown sugar on top. Sometimes I’ll add chia seeds or flax seeds for some extra nutrition. Since there are a few different types of oatmeal, be sure to experiment so you are able to figure out which one is your favorite. Types of Oatmeal –Steel Cut, Rolled, Quick-Cooking, Old-Fashioned, Instant Oatmeal Topping or Add-In Ideas –your favorite fruit –peanut butter –cinnamon, brown sugar, sugar substitutes –raisins, flax seeds, chia seeds–yogurt (omit if you’re lactose-intolerant) Oatmeal is my favorite hot cereal that leaves me feeling full, which is partly due to the high fiber content as well as the 2 pieces of whole wheat or whole grain toast I eat with it every single time.

Oatmeal Ingredients

Be sure to buy a brand where the only ingredient is oatmeal. Most brands try to pull you in by adding flavors, but all you’re getting is about 20 ingredients that really have no health benefits to them. Instead of buying ‘blueberry-flavored oatmeal’, simply buy some fresh blueberries and add them to your oatmeal.


postheadericon Healthy Food – How to Help Your Kids Make Healthy Food Chocies

Healthy Food

Healthy Food

Healthy Food

If you are a parent you know that most kids tend to be really picky eaters. If a food simply looks weird then it will probably be as difficult as pulling teeth to get them to “just give it a try". So what should you do? I think that the easiest way to incorporate a new and healthy food into your child’s diet is to keep giving them new food choices. For example, buy a fruit or vegetablethat they have never tried before (preferably at your local farmers market) and have them give it a try. If your child tries it and doesn’t like it, praise them for giving it a try. And don’t be discouraged – what they don’t like today they may like tomorrow! Simply send this particular healthy food choice to the bottom of the list and try the next food. Eventually this particular healthy food will come back up and maybe they will like it the next time around. Also, remember that kids are very visual so make the food you’ve chosen look appealing while keeping it simple. Interestingly, studies show that it can take up to 10 times for a child to try a new, healthy food before it can be determined that this healthy food indeed needs to be omitted from the list. (for a while anyway!)

Some Healthy Food Tips

: -Try to buy fresh foods, they taste better and are better for you. -Don’t try to hide the food in other food. Your child should know what they are eating so they can ask for it again. Lifelong habits are being formed now. -Take your child shopping with you and only go to ‘healthy’ sections of the store–produce, dairy, etc. They will be more apt to eat something that they have chosen themselves. -Let your child help you prepare the meal. Engaging their natural curiously is a way to get them involved in what they eat. -Teach your child about food and where it really comes from, which is not the corner grocery store! Connect them with where food really comes from by planting a small vegetable or herb garden.


postheadericon The Glycemic Index – A Simple Overview

The Glycemic Index (GI) is a guide that shows just how quickly a particular food can increase one’s sugar level. A food is given a number, ranging from 0-100 (slowest to fastest) that determines just how quickly that particular food is absorbed. The main reason for knowing about and understanding the GI is so that you can not only have the knowledge to choose a food that will give you the energy you require at any particular time, but you can also understand exactly what is happening to your body as you eat a particular food. Complex carbohydrates usually have a lower number than simple carbohydrates, with fruit being an exception. Normally, carbohydrates that have a high GI will break down quickly, meaning they are quickly absorbed into the body, which quickly increases your blood sugar level, providing instant energy. LOW GI = 55 and under MEDIUM GI = 56 – 69 HIGH GI = 70 and over Some examples of foods with a Low GI. • Apple=38 • Banana=55 • Brown Rice=55 • Peas-48 • Whole Grain Bread=40 • Cheese Pizza=38 • Special K Cereal=54 • Cranberry Juice=52 • Chocolate Milk=34 Some examples of foods with a Medium GI. • Bran Muffin=65 • Cantaloupe=65 • Apricot=57 • Vanilla Ice Cream=61 • Couscous=65 Some examples of foods with a High GI. • Cheerios=74 • Pretzels=83 • French Fries=75 • Coca-Cola=77 • Rice Cakes=82 Now that you know about how the Glycemic Index and the ways in which the GI value can affect you, you can begin to choose foods from each of the three categories that you like, making a note of their GI number. You are thus equipping yourself with the knowledge of how a particular food will affect your energy level. Lastly, keep in mind that large increases and constant fluctuations in blood sugar levels is not good for the body.

postheadericon STRAWBERRIES vs. BLUEBERRIES – Which Fruit is Your Favorite?

I love fruit! Both berries are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. “These antioxidants help keep your immune system strong," says Dulan, “and reduce muscle-tissue damage from exercise." My favorite fruit is… Blueberries!

postheadericon Eggs and Heart Health

A reduction in dietary cholesterol is recommended to prevent cardiovascular disease. The American Heart Association recommends limiting cholesterol consumption to less than 300 milligrams (mg) per day, for most people. If you have coronary heart disease or your LDL (“bad") cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 mg a day. Considering that a medium egg has about 185 mg of cholesterol and a large one has about 215 mg, all in the yolk, moderating your eggs consumption is likely necessary to meet the recommendation of the American Heart Association.

postheadericon How to Make Hash Browns Taste Delicious!

Coming Soon!!

postheadericon What Exactly is a Quiche?

Coming Soon!!

postheadericon What Exactly is a Crepe?

Most people have heard of Crepes Suzette, a very popular French dessert that is served in the best restaurants. But… what exactly is a crepe?

What Exactly is a Crepe?

Basically, a crepe is a very thin pancake. It’s usually larger (in diameter) than the pancakes you eat for breakfast and are usually filled with a variety of jellies or jams, chocolate spread, ice cream, or any other sweet ingredients, including fresh fruit. Yum! The batter is made from plain flour, eggs, milk and a drop of vanilla essence. A simple crepe is often powdered with sugar granules and lemon juice once cooked and ready to eat. If you want to get really fancy, crepes can also be filled with savory sauces, meat, vegetables and fish. In this case the batter is made from buckwheat and you don’t add the vanilla essence. This makes crepes a great choice for breakfast for those who normally don’t like to eat at breakfast time, as this type of crepe is a meal that can be eaten at any time of the day. If you’re short on time, you can buy crepes or crepe batter already made.

A healthy recipe w/vegetables that takes no time at all. Enjoy!

First, you need two crepes each, so cook and set aside. Now gather together your fresh mushrooms, fresh spinach leaves, sliced onions, cubed tomatoes, salt pepper, crushed garlic, parsley and oregano. Place the spinach in a heated pan with a couple tablespoons of olive oil, and once it’s cooked down about halfway, add the mushroom, onion slices, and cubed tomatoes. Add in the rest of the ingredients and cook until it reaches your desired consistency. Place the vegetables into the crepes and then gently roll it up like a burrito. Place in a non-stick oven dish, sprinkle grated cheese over them and put them into the oven preheated to 200°C. Cook until the cheese has melted. It’s a simple, delicious and healthy meal ready in about half an hour.

postheadericon What is a Calorie?

People who want to lose weight and people who want to preserve a healthy lifestyle should know about counting calories. But what exactly is a calorie? And why is keeping track of how many calories you need so very important? Simply put, a calorie is a way of measuring heat energy. One calorie is needed to heat one gram of water by 1°. A calorie was an engineering term until around 1960 when it was replaced by SI units and Joules. A calorie is a very small unit and so when we speak of calories we usually mean kilocalories (kcal). What you really need to know is that when we talk of food containing 325 kcal, that’s the amount of energy your body will take in. Women roughly need about 2000 calories a day and men about 2500 for a healthy body weight. Exercise should be part of your everyday activities so you can burn off any excess calorie intake. If you take in 2000 calories a day without any exercise, you are more apt to put on weight, because your body will stock any extra energy (calories) as fat. When you exercise you will burn off the fat to create the energy your body needs. If you spend all day in the office you will need fewer calories to maintain your weight. To lose weight, you shouldn’t cut out too many calories at once. Simply cut about 10% of your caloric intake out and keep track to see not only how much weight you’re losing but how you feel, as well. Remember, when you cut out calories you need to make sure you’re still getting all the nutrients your body needs to stay healthy and strong! Good To Know On food and drink packaging the calories are usually noted in Kilocalories (kcal) and kilojoules (KJ) for every 100 grams. A joule is equal to 4.2 calories. When you are counting calories either for keeping a healthy body weight or for dieting, beware of food and drink that are “light". They might have fewer calories, but they are often lacking in other nutrients that are essential for good health.

postheadericon Carbohydrates, Proteins, Fats – Some Basic Info For Breakfast Eaters

Carbohydrates fuel the body. Carbs are sugars and starches that are further divided into two categories-simple and complex. Simple carbohydrates give energy for short amounts of energy and are easily digested. Simple carbs found in fruit and dairy products are a good choice, yet when eaten in the form of white foods – sugar, pasta’s, bread’s -they do not offer many nutritional benefits. Complex carbohydrates are digested very slowly and thus are considered to be a long-term energy supplier.

Proteins are made up of 22 different types of amino acids, and since your body can only make 16 of these, you must get the remaining 8 from another source. Good news is that many foods contain all 8 amino acids (complete proteins) such as meat, dairy products, eggs, fish, shellfish and poultry. Proteins help our body grow, maintains/repairs our cells, and produces antibodies. Protein is the main nutrient that keeps our bones healthy, so choosing protein rich foods is an important part of an overall, everyday healthy diet.

Fats are necessary and give your body many essential nutrients. You just have to make sure you choose the ‘right’ kinds of fat to eat. Bad fats are found in foods such as ice-cream, butter and cheese, making it a smart choice to limit the amount you eat of these particular foods. Good fats are unsaturated fats, and can be found in foods such as olive oil, avocado and nuts.

Finding the right percentage for eating carbs, proteins, and fats is a matter of practice. Starting with a 55/30/15 ratio may be a good place to start, but it’s highly recommended that you research this and then also check with your doctor for more information.

*This is a very basic overview of carbs, proteins, and fats. Know that when you choose to eat a healthy breakfast, you are helping your body start the day feeling good!

Pancakes include lots of complex carbohydrates while syrup is made up of simple carbohydrates.