Saturday, April 7, 2007

When It Comes To Healthy Eating...

When it comes to healthy eating, there are many different do's and don'ts that professional nutritionists, doctors, fitness gurus, and diet books promote. Since each individual possesses varying levels of tolerance, health, resistance and personal desires, not every healthy eating tip will lead towards perfect health, body, and weight success. Learning the healthy eating habits that work best for you is the greatest way to achieve goals you have set for yourself.

Healthy Cooking = Healthy Eating

An important tip regarding healthy eating involves the way you prepare and cook your food. For example, when baking or following a recipe that requires eggs, when applicable, you can cut cholesterol and calories by omitting the yolks. Stick with egg whites to follow healthy eating practices. Additional items to use sparingly include cooking oil, butter, and sugar.

Healthy Eating at Restaurants

When dining at a restaurant, you should keep in mind that the food portions are outrageously super-sized to accommodate their prices. At home, you wouldn't normally eat as much food, especially when you've ordered appetizers, an entree, drinks, and dessert. To cut down on the amount of calories you consume outside of the home, get into the habit of ordering your items on the side in order to increase calorie control. Communicate to the waiter/waitress that you wish to have your sauces, salad dressing, syrup, mayonnaise, butter, and gravies separately arranged.

Whole Grain Increases Healthy Eating

Have you ever wondered why the calories of brown rice and white rice are the same, yet nutritionists promote the consumption of whole grain products? The reason involves the amount of nutrients associated with whole grain foods. For example, white rice has been stripped of the amounts of fiber, iron, riboflavin, potassium, zinc, and other trace minerals that brown rice possesses. Also, brown rice is the only kind of rice that provides vitamin E.

Exercise Moderate Portion Control

It may seem cruel and unusual, but the serving size suggestions found on common food packaging are there for a reason. Although most people do not follow these recommendations, one cup of pasta really is two servings; three ounces of cooked meat (the size of a deck of cards) is actually a correct serving; and if you eat a pint of ice cream, that's four servings that you've consumed. When exceeding moderate portions, you are faced with unhealthy eating practices.

Don't Avoid Dairy and Meat

There are specific essential nutrients and minerals that meats and dairy provide the body. Eliminating these items from your diet may result in a nutritional deficiency. When selecting dairy products, get into the habit of purchasing skim milk or other low-fat options. As for meat, lean cuts are highly acceptable, including flank steak.

Don't Skip Meals

When you skip meals, the potential to overeat increases as hunger takes over throughout the day. This is especially true when you ignore breakfast. Skipping meals also leads to excessive snacking, which can amount to a meal in itself. Aiming for small meals and snacks on a daily basis is a great way to maintain healthy eating.

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Read the Benefits of Ayurvedic Cooking on Health and also Home Remedies for Common Ailments.

Wednesday, April 4, 2007

High Fiber Holiday Menu: Tempting Recipes for a Season of Good Health

Okay. It's official. The holidays are here. Here's a hint from Fiberlady. If you want to control overeating this holiday season, choose foods high in fiber.

Eating high fiber foods will satisfy your hunger and make you feel full. By selecting high fiber recipes for your holiday menu, you can offer foods that may lower the absorption of fats so you can avoid the dreaded holiday weight gain. Maybe you won't find yourself gorging on the usual array of fattening cookies, pies and brownies.

It's incredibly easy to incorporate those precious grams of dietary fiber into your holiday menus. Just remember your goal is to consume 25-35 grams of daily fiber for a multitude of health benefits.

So with you and your guests in mind, let me share a delicious high fiber menu from appetizer to dessert. Spread some yummy black bean hummus on toasted whole wheat pita bread or crackers; savor a healthy serving of white bean salad; carve the roasted turkey with too good stuffing; butter a piping hot whole wheat roll; dish some lively greens with toasted pecans; and slice a piece of fiber-rich sweet potato pie.

You're probably thinking it isn't very nice of me to whet your appetite without sharing those recipes. Fiberlady (yours truly) didn't get her reputation by eating white rice and Wonderbread. Allow me to tempt you with the first few courses...

Black Bean Hummus Appetizer 8 servings


1 clove garlic 1 (15 ounce) can black beans; drain and reserve liquid 2 tablespoons lemon juice 1 1/2 tablespoons tahini 3/4 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 1/4 teaspoon paprika 10 Greek olives


1. Mince garlic in the bowl of a food processor. Add black beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/8 teaspoon cayenne pepper; process until smooth, scraping down the sides as needed. Add additional seasoning and liquid to taste. Garnish with paprika and Greek olives.

Total Fiber: 4 grams

White Bean and Red Onion Salad 6 to 8 servings


2 (15-oz.) cans cannellini beans (white kidney) 1/4 small red onion, peeled and thinly sliced 1/4 cup Extra Virgin Olive Oil 2 tbsp. Balsamic Vinegar 1/2 tsp. kosher salt 1/4 tsp. freshly ground black pepper Snipped fresh basil


Drain beans into a colander and rinse under cold water; drain well. Place in a medium bowl with onion. Whisk together oil, vinegar, salt and pepper and pour over beans; toss well to coat. Cover and chill for at least 1 hour, stirring occasionally. Top with fresh basil before serving.

Total Fiber: 5 grams

Notice the total grams of fiber in just those two dishes alone! That, my fiber-rich friends, counts for about one third of your quota for daily dietary fiber. Preheat your oven and sip a glass of pinot noir while you look at the rest of these high fiber recipes and more at www.high-fiber-health/holiday.html.

Fiber. The holiday gift that keeps on giving, even into the new year.

Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition since her days of mothering began 15 years ago which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.

Read the Benefits of Ayurvedic Cooking on Health and also Home Remedies for Common Ailments.