Archive for September, 2011

postheadericon Fiber is an Important Part of Your Daily Nutritional Requirements

Oats are High in Fiber!

Fiber

We usually hear about fiber when we read about food and health, or when we see this word on food labels. Fiber isn’t always on the top of everyone’s list when it comes to finding nutritious foods to eat, which probably means that many of us don’t know exactly what it is or how important it is to our health. There are many great sources of fiber that we can incorporate in our diet, we just need to do a little research in order to find which of our favorite foods have a lot of fiber content so we can eat these particular foods more often. And who knows, maybe in the process you’ll find a few more healthy food ideas to give yourself a little more variety! A few foods that are high in fiber include – fruits, vegetables, nuts, whole wheat, whole grains, beans, and seeds.

Oats

Oatsare a great way to get your fiber intake during breakfast! Oats can be used for a variety of healthy breakfast meals, and are easily incorporated into a variety of healthy breakfast recipes.

Two main types of fiber: soluble and insoluble

Soluble

is commonly found in legumes, oat bran, and psyllium. As the name implies, this type of fiber dissolves in water.

Insoluble

on the other hand is something that our bodies cannot digest. This includes the plant walls which cannot be dissolved by our bodies which are common in cereals and vegetables.

Fiber Benefits

A diet rich in fiber is known to contribute many health benefits. The most common result of a high fiber diet is good bowel movement (it absorbs water as it goes along the colon thereby easing defecation). Fiber also lowers cholesterol and blood pressure, reduces risks of heart disease and Type II Diabetes, while helping prevent certain forms of cancer.

How Much Fiber?

Fiber contributes to healthy weight management because with the right amount of daily intake (25 to 35 grams), fat absorption is reduced. Because food rich in fiber are low in the glycemic index, they take longer for the body to convert into sugar. This means that those who eat fiber regularly don’t feel hungry very often.

 

postheadericon Recipies for a Healthy Breakfast. I Know, I Spelled Recipes Wrong

Pancake Recipies Make for a Delicious Breakfast!

Recipies

There are lots of tricky words in the English language. Since the word ‘recipes’ is often misspelled as recipies, I thought it would be a good idea to incorporate the misspelled version so that those who are entering this misspelled word can find my website! I’m fairly sure that there are not as many options that come up when performing a search for a misspelled word, so hopefully by my using recipies people will be able to find this site. (-:

Healthy Breakfast Ideas

Coming up with original, healthy breakfast recipies can be tricky, as there are lots of easy recipies out there that people tend to associate with when they begin to think of breakfast food or breakfast ideas. So what are some of the more common and simple breakfast recipes that people think of when you mention the word ‘Breakfast’? –Fruit –Yogurt –Cold Cereal, Oatmeal –Waffles, Pancakes –Eggs, Omelets –Bacon, Sausage, Ham

Breakfast Foods

I grew up eating these breakfast foods often, and really enjoyed eating them, but now that I’m 40-something my tastes have changed and thus my eating habits have changed. The foods that I now crave are healthier, which is great! The overabundance of unhealthy foods that are sold in the market today make it so easy to buy these unhealthy foods. Especially convenience foods, which are sold almost everywhere. Although these foods are indeed convenient, most of them are not healthy, making it so that many people don’t know where to begin when it comes to choosing healthy foods to incorporate into their everyday diet. Therefore, I’m hoping that my journey of finding new and healthy food recipies to eat (for breakfast) will also help you on your quest to find new and healthy foods to eat so that you can feel energized throughout the day! Because when you eat healthy foods you are giving your body the essential nutrients that it needs in order to be/stay healthy. Now, let’s take a look at those common breakfast foods from above again so that we can still eat them yet with a healthy twist, turning them into a few healthy breakfast recipies! –

Cold Cereal

There aren’t a lot of healthy cereal choices, so try to choose ones with minimal ingredients. Also, stay away from preservatives, additives, food colorings, HFCS, enriched flour, and sugars. (Yes, this eliminates most of the cold cereal choices!) –

Oatmeal

Don’t buy those prepackaged oatmeal packets that contain a super long list of ingredients! Instead, buy a box of oatmeal that contains… get ready… whole oats! Then you can simply add your own favorite (fresh and healthy) ingredients, such as fruit, granola, or a sprinkling of brown sugar. –

Waffles and Pancakes

Either buy one of the few brandsthat have a short list of ingredients or make your own! See my favorite waffle and favorite pancake recipies here (COMING SOON!!). –

Eggs, Omelets

If you’re watching your cholesterol, you can buy egg substitutes, which are pretty good. Otherwise, buy eggs that come from free-range chickens. The chickens from these brands aren’t caged up for their whole lives, which is really sad and unnecessary, so you’ll not only be supporting a great and natural way to raise chickens, eggs from happy chickens will taste so much better! –

Bacon, Sausage, Ham

Try to buy meats that contain as few preservatives as possible, i.e. the fresher, the better! Tip? Tell your butcher what you’re looking for and ask for their opinion.

Recipies for a Healthier Diet

Although the above aren’t really recipies but more like tips, they do provide some great guidelines that you can follow that can help you in your quest to choose healthier breakfast recipies. Be sure to pick and choose in order to use any or all of the above tips that may be helpful for you!

 

postheadericon Scrambled Eggs – How To Cook the Most Delicious Scrambled Eggs!

Scrambled Eggs with Tomato

Scrambled Eggs

I grew up eating scrambled eggsquite often and really enjoyed eating them. I usually ate 2 at a time, and sprinkled just a little salt on top and then a dab of ketchup on the side before eating. When we’re young, we tend to think that everyone does things the way we do them so when I grew up and found out that other people made their scrambled eggs differently, I was intrigued. Nowadays, I eat scrambled eggs maybe 3 times a month. I still like to eat them with just a little salt and ketchup, like I did when I was a kid. But now I also like to change it up and little bit by adding a slice of tomato and/or half an avocado. Or maybe I’ll have a little bit of cheese, ham or bacon, or even mushrooms sprinkled on top for a little bit of a different twist. I’m totally open to adding additional ingredients in order to expand my options, so below are some additional healthy ingredients one can add to this delicious breakfast recipe. Be sure to let us know if you have any variations of scrambled eggs that sound great and I can’t wait to give them all a try!

How to Make Scrambled Eggs

Put a small pan on medium heat. Take 2 free-range eggs and crack them into a bowl. Stir briskly with a fork until the egg white and the egg yolk are fully blended. Add any additional ingredients if you like. Place enough butter or oil in the pan so that it fully covers the bottom as you don’t want the eggs to stick. Gently pour the egg mixture into the pan. After a minute or two, take a spatula and gently scrape under the eggs so that the bottom is now on the top, which allows for even cooking. Cook for another minute or two while keeping a close eye on the scrambled eggs as they will now begin to cook faster. Gently move around the eggs until you don’t see any wetness and as soon as you reach this point take the eggs off the heat, as they will continue to cook a little more in the pan and you don’t want to overcook them. Place onto a plate and enjoy! Add-in ingredients: Red Peppers Green Peppers Onions/Green Onions Your Favorite Cheese (just a little!) Your favorite Meat (just a little!) On the Side/Top TomatoesAvocado

Tips

–When scrambling the eggs, add a tsp of milk to the egg mixture for a little extra richness. Or to make the eggs go a little further, add some firm tofu to the egg mixture. –Adding butter adds lots of flavor, but you can use olive oil, too. Just be sure to stir often. –Of course, you have to have a slice of whole wheat/grain toast to go with your scrambled eggs. Skip the butter and instead use a couple of tbs of your favorite jam, (with no additional sugars added!)

 

postheadericon Kids and Eating – Giving Them the Power To Make Healthy Food Choices

Healthy Food – Give Kids a Few Choices!

Healthy Food Choices

Unless you are one of the too few people who are already in the habit of making healthy food choices, it can be really hard to come up with healthy food ideas on a regular basis. This holds true especially for kids, who tend to be particularly picky when it comes to general eating, making finding healthy breakfast recipes for kids an even more difficult task. One great tip is to start incorporating a variety of healthy food choices as soon and as often as possible so that kids have the chance to grow up feeling like there are a ton of different food choices available, which there are! Kids need to be excited about trying new healthy foods, because who knows? Maybe the next healthy food they try will end up being one of their absolute favorites!

Picky Eaters

If you have children that are already picky eaters and thus often refuse to try a new healthy food, don’t despair as it is never too late to introduce them to new healthy foods. Just be sure to not force them to try a new food as they will most likely shy away if you do. Instead, let them be a part of the food buying and preparing process, which will make them feel as if they indeed have a voice when it comes to choosing and eating the foods they like. For example, take them with you to the grocery store and let them pick out a new fruit or vegetable to try. In fact, before you go look through one of your magazines or go online so that you can both look for a few healthy food options and then let them choose a healthy recipe that the whole family can try! Even if it doesn’t work out, that’s okay as you can try again next week.

To Eat Healthy

To eat healthy is to feel strong, so be sure to do all you can to ensure that your kids are getting all the necessary nutrition they require. Especially in their younger years so that they are able to have a strong base and are able to perform at their very best! Don’t allow them to be a slave to eating all the processed foods that are geared towards making our lives easier. If you do, they will become addicted (yes, addicted!) to this very unhealthy way of eating, which will be super hard to break one day. Look at the ingredients in order to see what you are truly giving your child, keeping in mind that most processed foods are void of any nutritional value, instead adding preservatives to keep the foods on the shelf longer and dyes so that the food looks like real food. Be sure to visit my other site for a few extra tips on feeding picky kids.

postheadericon Healthy Breakfast for When You’re On the Go – A Super Delicious Breakfast Burrito

Breakfast Burritos are a Great Choice when you’re On the Go!

Healthy Breakfast

Coming up with healthy breakfast ideas is not always easy to do. If you’re like most people, you wake up and then everything from then on is pretty much a blur as you rush around the house doing everything that needs to be done before heading out the door. Since eating a healthy diet is super important to your feeling energized throughout the day, start the day right and make your first healthy food choice for the day a healthy breakfast! To eat healthy will not only help you feel better, you’ll be doing your part in helping retailers know that people are making healthier food choices, telling them that they should steer away from selling cheap, unhealthy food and instead start/keep selling healthier food options. In order to make a healthy breakfast, you must put in the effort. Making a list of healthy food(s) that you like is essential until making healthy food choices becomes an everyday habit.

Breakfast Burrito

Breakfast burritos are a great idea when you need to eat while on the go. All the food is neatly wrapped up into a tortilla so you can hold it with one hand while you’re out and about doing your business. Great for eating in the car on your way to work (is this legal?) or for students who are running late on their way to school!

The Basics

Whole Wheat/Grain Tortilla (carbohydrates) Scrambled Eggs(protein) Ham or Sausage or Bacon (Just a little! for added flavor) Cheese – Sharp Cheddar (my favorite) or Swiss or Your Favorite

A few Add-In Ideas

Avocado Onions Green and/or Red Peppers

TIPS

-Prepare all the ingredients the night before for a super quick and easy breakfast! -You can make two small breakfast burritos instead of one big one, which is easier to eat. Two tortillas will also keep you feeling full a little longer due to the extra carbohydrates. -Bring a napkin for messiness. And a container in case you don’t eat the whole breakfast burrito.

postheadericon Yogurt Makes A Delicious and Healthy Breakfast – Make it Your Own With Extras!

Yogurt = Healthy Breakfast!

Yogurt

I know, I know… many people (including me once upon a time!) seem to think that eating yogurt may seem a little too simple to make a breakfast meal. Well, if you want to eat a healthy breakfast, then yogurt should definitely become one of your regular breakfast foods. I now eat yogurt at least 4 – 5 days out of the week, and absolutely love it! I buy a big tub of plain, non-fat yogurt (Mountain High is my favorite!) and then one of those small, individual yogurts (usually with blueberries or strawberries) so I can add a small scoop to the one cup or so of the plain yogurt in order to add a little touch of flavor without adding too many calories.

Yogurt Toppings

Once I make just the right mixture, I add about 1/4 cup of my favorite granola or Grape Nuts cereal, then I sprinkle about 3 -4 tablespoons of flax seed on top. I’ve recently added chia seeds, which I bought at the Farmers Market and absolutely love! If I happen to have a few fresh berriesavailable, I throw them on top for some extra flavor and nutrition. Yummy!

What is Yogurt?

Okay, ready? Yogurt is made by adding (a particular kind of) bacteria to milk and then allowing it to ferment in a controlled environment. Of course, there’s a step-by-step procedure to making sure that it comes out just right, but that’s pretty much the procedure of making yogurt. There are a lot of health benefits to eating yogurt, as well as it being rich in protein.

Give Yogurt a Try!

So if you’re one of those people who think yogurt may be too plain to eat for breakfast, I ask you to think for a minute or two so you can come up with your own special yogurt recipe that will have you hooked (like me!). Be sure to share!