Banana Magazine

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What Does It Mean to Eat Clean? Clean eating diets are a very popular trend these days. They focus on replacing unhealthy processed foods with fresh, whole alternatives. Processed foods have often lost much of their nutritional value in order to make them last longer or taste better. Not only that, they may also contain additives or preservatives that have a negative impact on your health with regular consumption. Here’s some more info on the clean eating lifestyle, as well as some tips for “cleaning up” your diet if needed. Who Started Clean Eating? While the idea of eating whole foods to stay healthy was certainly not new at the time, it gained in popularity in 2007 when the Eat-Clean Diet Book was published by bestselling author and fitness model Tosca Reno. The book detailed the “eat-clean” diet that she stuck to in order to get in shape for a bodybuilding competition. The popularity of the book lead to ten more titles in the Eat-Clean series being published. Stay Away from Sugar The first step to take in order to eat a more clean diet is to cut out sugar as much as possible. Regularly eating sugar or foods that contain high-fructose corn syrup can lead to weight gain and diabetes, among other things. Cutting sugar out of your diet completely won’t be easy. Just about every sweet, processed snack food on the market includes some sugar. But, when you’re in the mood for something sweet, reach for some fruit rather than candy or sweets. Drink Plenty of Water When you feel thirsty, water is the healthiest drink to reach for. Try to drink at least two liters of water every day. You may want to buy a reusable water bottle to help encourage you to drink more. Soda and sports drinks both come with a lot of added sugar (not to mention the acid found in soda, which softens tooth enamel). An occasional glass of fruit or vegetable juice is a healthy drink alternative. Just make sure that you look for juice made from real fruits and vegetables. Check the Labels When in doubt about a certain food, check the nutrition facts and ingredient list carefully. Make sure that the bulk of the ingredients listed are whole foods and not artificial or processed. Some foods may say that they are “whole” on the label, but actually only be made in part with clean ingredients. Also, make sure you pay attention to the serving size. A food’s nutrition facts may not look so bad, but “one serving” usually doesn’t include the whole product. While there are many different ideas of what exactly encompasses clean eating, the basic principle of skipping processed foods in favor of whole, fresh ones is of great benefit to your body. Even if processed foods have had nutrients added in to replace what they've lost during processing, they are not as healthy as the real, unprocessed versions. Next time you go to the store, try to buy as many of your ingredients as possible from the produce aisle rather than the canned goods aisle. Not only will all of your meals taste better, they'll also be better for your health.

Inexpensive Ways to Eat More Fruit and Veggies Fruit and vegetables are highly nutritious. Not only that, they also provide your body with many essential vitamins and other nutrients. Unfortunately, it can be difficult to make these things a regular part of our diet. The good news is that both fruit and vegetables are very versatile when it comes to their use in the kitchen. Here are several great ways to incorporate fresh produce into every meal of the day. Breakfast Many fruits are already considered to be a great addition to a complete breakfast. Orange or grapefruit juice provides a wholesome alternative to coffee and sugary sports drinks. However, keep in mind that some of these juices contain added sugars, so be sure you enjoy them in moderation. Another way to serve fruits at breakfast is in the form of a homemade fruit spread. Take fresh fruit and slowly boil it down to thicken. You can add honey for sweetness, though many fruits will be sweet enough without it. Depending on the fruit you use, you may need to add a little pectin to help it thicken as it cools. This fresh fruit spread makes a great topping for a bagel or a piece of toast. Vegetables are associated with breakfast less often. But, that doesn't mean there aren't ways to appreciate them. You can try bell pepper or tomato slices with eggs to bring a little something extra to your omelets. Or, you could take a step toward a full English breakfast and include fried tomatoes in the meal. If you prefer a shake or a smoothie in the morning for breakfast, there are all sorts of recipes for both fruit and veggie smoothies available on the internet. It only takes a quick search to find them.

Lunch Lunch is a meal that many of us take for granted. For many people lunchtime is an extremely busy period. This means that they often choose the fast-food option rather than the healthy one. Vegetable soup is a good choice, which allows you to add in whatever produce you desire. If you change up what you mix together each time, you'll be able to enjoy a little variety from batch to batch. Another option is simply to eat raw fruits or veggies along with lunch or as a snack. Dinner Adding fruit to your dinner is easier than you may think. Just about any fruit you can imagine can be cooked into a sauce or glaze for anything from beef, chicken and pork, or even seafood. Some fruit also makes a great topping for simple meals like hamburgers or pizza. As far as vegetables go, it's likely that you already eat them with your dinner on a regular basis. But, that doesn't mean there isn't room for more in your diet. Try to plan meals that center around vegetables as often as possible, such as soup or stir fry. Also, don't forget about a yummy side salad and never pass up a great opportunity to include vegetables, fruit and nuts into your evening meal. Greens such as kale or lettuce are the perfect example of this. One of the main influences on fruit and vegetable prices is the season. These foods tend to be much less expensive and easier to find during and shortly after their harvest season. For example, pumpkins are widely available in the fall, while pineapples are easy to find in the spring. Making your fruit and vegetable choices based on the season allows you to save money as well as give your menu a fun-to-eat theme.

Basic Cooking for Beginners If you are learning to cook it is important that everyone started at the beginning originally. I do not know of a single person who was born with a wooden cooking spoon and ready to go. There is a lot of learning that must be done in order to become a prolific cook and then there is always room for improvement. Not only do you need to begin with the basics when it comes to cooking but you almost need to begin again when learning to cook a new cuisine such as Chinese, Thai, or Indian food. This means that at any given time in your cooking learning cycles there is quite probably someone somewhere that is better and/or worse at cooking than you. Take heart from this because even the best have bad days when it comes to cooking. There are many people who cook for different reasons. Some cook in order to eat and survive while others cook because they actually enjoy the process of cooking. Some cook during times of emotional upheaval and others cook out of sheer boredom. Whatever your reason for cooking or learning to cook you should always begin with the basics. The first thing that you need to learn is what the different terminology you will find in recipes actually means. There are many new and sometimes foreign sounding terms that you will find in common recipes. These terms can mean the difference in recipe success or failure. You should be able to find a good section in any inclusive cookbook that explains the different definitions for unfamiliar terminology. If you aren’t absolutely certain what is meant by “folding in the eggs� it is in your best interests to look it up.

Another great bit of advice when it comes to cooking basics is to try simpler recipes for a while and then expand your horizons to the more complex recipes that abound. Most recipes will have a little note about their degree of difficulty and you can read through the recipe to see whether or not it is something you are interested in preparing or confident that you can prepare. Remember Rome wasn’t built in a day and it will take quite some time to build a reliable ‘repertoire’ of recipes to work into your meal planning rotation. The good news is that once you’ve learned the basics of cooking it is unlikely that you will ever need to relearn them. This means that you can constantly build up and expand your cooking skills. As you learn new recipes and improve your culinary skills and talents you will discover that preparing your own meals from scratch is much more rewarding than preparing prepackaged meals that are purchased from the shelves of your local supermarkets. You will also discover as your experience and confidence grows that you will find yourself more and more often improvising as you go and adjusting recipes to meet your personal preferences. If you prefer more or less of ingredients or want to make a recipe a little more or less spicy in flavor you can make simple adjustments along the way in order to achieve this goal. In other words you will begin in time to create recipes of your very own. But you need to start at the beginning and learning the cooking basics before you create your own recipes to impress your family.

Buy the Best Ingredients for your Gourmet Meals

Cooking gourmet food is the use of the freshest ingredients available. This means that to enjoy authentic gourmet food you must prepare your food immediately after purchasing the fresh ingredients that will comprise your meals. Not only do you want to purchase the freshest ingredients when cooking gourmet meals but you also want to insure that you are purchasing ingredients of superior quality. Those who excel at gourmet cooking and food preparation have many options available to them. From catering to opening up their own restaurant these talented individuals who are entrepreneurial in spirit often do quite well in the world of business if their talent is sufficient. When it comes to cooking gourmet food the two rules mentioned above are the only hard and fast rules. Everything else is purely a matter of adventure and taste. Now this doesn’t mean that any and everyone can become a gourmet cook simply by going out and purchasing the finest and freshest of ingredients and throwing them into a pot. There is some degree of art involved when it comes to gourmet cooking and a large degree of skill that is necessary in order to achieve these culinary masterpieces. You should also understand and be prepared to discover that fresh ingredients are not always available so there are times when compromises must be made when cooking gourmet meals.

For this reason you capitalize on what is in season and plan your meals accordingly whenever possible. One important quality when it comes to cooking gourmet food is the layering of flavors. You should be able to taste the meat or seafood as well as the vegetables, herbs, and spices that comprise your skillfully prepared meal. You should not however rely on taste or aroma alone when cooking gourmet foods. As I mentioned above gourmet cooking is a large degree skill but there is some degree of art involved. For this reason, presentation is a key component of the gourmet dining experience. Through a few freshly chopped herbs on the plate before placing the food or top the food with appealing and aromatic herbs that will compliment the flavor of the meal you have prepared. Present the fruits and vegetable sides in a visually appealing fashion rather than simply tossing them onto a plate. With proper presentation even foods that were simple to prepare can take on the flavor of a gourmet feast. This is something you should keep in mind whether your cooking plans for the evening involve the gourmet or the every day. The thing about gourmet cooking is that it is to some degree more art than science. This means that there is always room to improve your skills and stretch your limits as a cook. There will always be the next great challenge or the ‘what if’ when it comes to flavor combinations. In fact, some of the greatest foods began with someone asking, “What would happen if I added this?” Always ask what if and always seek to improve your skills. The good news if this is an avenue you wish to pursue is that there are often gourmet cooking classes offered at gourmet food shops in your area. Some colleges or local community programs will also offer these sorts of classes for a few if you are interested. This means that there are almost always opportunities to broaden your experiences with gourmet cooking and expand your horizons. Whether this is your first time considering gourmet cooking or you are an old pro, keep in mind that skills can be learned over time with the proper motivation and an open and honest desire to learn. If you want to learn more about gourmet cooking there is really nothing to stop you from doing so other than yourself. Check out your our blog on for great gourmet recipes to try.

Steak Peppercorn Serves 2

Ingredients 2 Ribeye Steaks (about 1/2 pound each) 2 tablespoons extra virgin olive oil or canola oil 2 tablespoons black peppercorns, cracked 1/2 cup finely chopped onions 3/4 cup peach or apricot juice 1/2 cup beef broth or stock (for gluten-free version use gluten-free stock) 3/4 cup heavy cream 3/4 cup finely chopped parsley

Directions 1.Salt and pepper each steak and let sit at room temp: Sprinkle salt generously over both sides of the steaks and let them come to room temperature, a minimum of 30 minutes. 2. Heat the oil in a large sauté pan over high heat. (Use a pan that can handle high heat. Cast iron works well for this, or hard anodized aluminum.) When the oil begins to lightly smoke (not burn), begin to remove the pan off the heat. 3. Lightly pat each steak dry with paper towels (steaks brown better if they are patted dry first, (for some reason)) and place in the hot pan. Place the pan back to the heat and turn the heat down to medium-high. 4. Sear, without moving the steaks, for at least 5 minutes. Try to pick up a steak with tongs, and if it comes clean, flip it and turn the heat down to medium. If it sticks to the pan, let it cook for another minute or two on that side. 5. When both steaks are done, remove steaks from pan, sprinkle with lightly crushed peppercorns: Use the finger test for doneness or a meat thermometer. For rare, remove the meat from the pan when the inside reaches 120°F, for medium rare 125130°F, for medium 140°F, medium well 155°F, and well done 170°F. 6. Once the steaks are to your desired temperature remove the meat to a baking sheet and sprinkle on a generous portion of crushed black peppercorns on both sides of each steak. Cover with aluminum foil and let the steak rest while you are preparing the sauce. 7. Make the sauce: Add the onions to the pan and sauté for 4 minutes. 8. Add the Apricot or Peach juice and as it boils, deglaze the pan by scraping the bottom of the pan with a wooden spoon (helps to have one with a straight edge) to dissolve all the browned bits. 9. Once the Apricot or Peach juice is almost cooked away, add the beef stock and turn the heat to high. Boil the sauce down until there's a noticeable line when you drag a wooden spoon through the center of it (4-5 minutes). 10. Add in the heavy cream and continue boiling. Again, boil down until you can make a trail from the wooden spoon. 11. Turn off the heat and add the parsley and any remaining black pepper (no more than 1 Tbsp., the rest should have already been used to pepper the steaks). Taste for salt and add if needed.

Cooking for Children Cooking for children presents a whole new set of challenges in the kitchen. While you want to provide them with those ever so important nutrients, it is often difficult to get them to eat those foods that are best for their growing bodies. We are all probably well aware of the food pyramid and the number of servings our children need of healthy grains, proteins, fruits, vegetables, and calcium products. Getting them to eat these nourishing products is another matter all together unfortunately. The good news when cooking for children is that you do not necessarily need to incorporate all the important nutrients into dinner food. The truth of the matter is that raw cucumbers, which are thinly sliced and sprinkled with salt make a much healthier snack than potato chips and many little ones love this for a snack. You get a vegetable in their system and they are getting a treat at snack time. The same holds true for melon and cantaloupes. These make excellent snacks and are a much-needed fruit in these important diets for little ones. When it comes to cooking for little ones, however man, woman, and child cannot live on macaroni and cheese alone. It’s been tried and tested and failed miserably. Try mixing things up whenever you can while keeping meals kid friendly. It is important that you try to introduce whole grains, proteins, and vegetables whenever possible at meal times around your home.

The good news is that there are many prepackaged convenience foods that are introducing whole grains like never before in order to meet the growing demand of consumers for healthier meals that can be prepared with little fan fare or fuss. Cooking healthier meals for kids is now easier than ever before. Fresh fruits and vegetables are best whenever possible. However, if you cannot manage fresh, you should avoid canned (fruits especially as they are often swimming in sugary sweetness) whenever possible. Frozen is far preferable to canned when it comes to both fruit and vegetables, as there are often fewer additives. If you need some great meal ideas that are kid friendly and easy on the budget, you can often find recipes readily available online. You can meet your child’s calcium and dairy product needs by adding milk as the drink of choice for meals or a slice of cheese melted over their favorite vegetable. Ice cream, yogurt, and pudding also make excellent calcium rich treats, in moderation of course. Encourage your children to try new things rather than cooking the same few meals over and over again that you know they are likely to eat. This prevents two things from happening. First of all, it helps you not to get bored when cooking for your children. Second, it allows your children to try new flavors and textures and form opinions about them. By trying new things they will learn not only about the things they dislike but also the foods they really enjoy. You should also keep in mind that your children are people too when cooking for them. Just as you have foods you like and dislike they also will develop tastes over time. Those tastes may also change in time as well. It’s frustrating, I know, to spend time and money preparing a meal only to have your child push the plate away and refuse to even try the meal. For this, I recommend enlisting their help in the kitchen. Children are much more likely to eat the things they had a hand in preparing as a matter of accomplishment and pride. It’s psychological warfare I know but all is fair in war and dinnertime. Perhaps the greatest gift you can give yourself (much greater than the help in the kitchen) by ‘forcing’ your little ones to help prepare dinner is that they will learn to better appreciate your culinary efforts and eat peacefully rather than sullenly. This tactic has met with great success in my household when cooking for little ones. And I know you will be successful as well.

Simple Tips for Trouble Free Cooking

Everyone wants their cooking to be quick and simple. Even those among us who love cooking and eating almost equally will be the first to confess that being able to cook without the worry of creating a mess, spilling, or burning would be a blessing. Truthfully speaking there really is no such thing as trouble free cooking though there are things you can do that will take a good deal of trouble out of your cooking. Most of the tips here will be beneficial to novice or beginners in the culinary arts however, there are some great refresher tips for those who are more experienced when it comes to cooking as well. Hopefully you will learn some things through the next few paragraphs or at least remember some things you had forgotten. First of all, cleaning as you go will take a lot of the trouble out of what comes after the cooking. When asked the least favorite thing about cooking a wide margin of women proclaim without a second of hesitation that the clean up by far is the worst thing about cooking. To make things easier, clean as you go. Keep a sink of hot sudsy water ready to go the entire time you are cooking and wipe up any spills that occur immediately to avoid sticky messes that are much more difficult to clean afterwards. You should also note that if you transfer your food to serving dishes and immediately wash your pots and pans they will be much easier to clean than if the food is allowed to sit in them while your family dines.

My best friend is constantly burning her dinners. The reason? She believes in high or low when it comes to cooking and there is nothing in between. Very few meals should be cooked on high truth be told. You are much better off to begin the food preparation at a medium or medium high temperature and to adjust accordingly. Make sure your oven is preheated. The temperature of the oven does indeed make a difference in the cooking process. While there are those that believe preheating is a simple waste of electricity it is what is required in order to achieve the optimal results when cooking. Most modern electric ovens will signal when the proper temperature has been achieved. Select recipes that fall within your comfort zone in order to avoid making mistakes or becoming too stressed about the cooking process. Once you’ve decided on your recipe read it through a couple of times in order to be certain that you not only understand all the steps involved but also have all the necessary ingredients before beginning. Wash your hands thoroughly and wash your hands often. Remember the sink of sudsy water I mentioned above? You’ll want to use it quite frequently in order to wash any surface, cutting board, plate, or utensil that has come into contact with raw meat in order to avoid cross contamination. The same holds true for your hands. While to some degree these tips may seem a bit simplistic, when it comes to trouble free cooking there really is no such thing. The simpler you keep it the more enjoyable your cooking experience will be.

100 Top Chefs In the World Top 10

1 Mauro Colagreco, Mirazur (France) 2 Cristophe Bacquié, Restaurant Christophe Bacquié (France) 3 Arnaud Donckele, La Vague d'Or (France) 4 Emmanuel Renaut, Flocons de Sel (France) 5 René Redzepi, Noma (Denmark) 6 Laurent Petit, Le Clos des Sens (France) 7 Dan Barber, Blue Hill Farm (Usa) 8 Jonnie Boer, De Librije (Netherlands) 9 Bjorn Frantzen, Restaurant Frantzen (Sweden) 10 Arnaud Lallement, L'Assiette Champenoise (France)

Top 11-25

11 Yannick Alleno, Alleno Paris (France) 12 Alain Ducasse, Plaza AtheneĂŠ (France) 13 Seiji Yamamoto, Nihonryori Ryugin (Japan) 14 Pascal Barbot, L'Astrance (France) 15 Alain Passard, L'Arpege (France) 16 Martin Berasategui, Restaurant Martin Berasategui (Spain) 17 Peter Goossens, Hof Van Cleve (Belgium) 18 Virgilio Martinez, Central (Peru) 19 Andreas Caminada, Schauenstein Schloss (Switzerland) 20 Rasmus Kofoed, Geranium (Denmark) 21 Michel Troigrois, Maison Troisgros (France) 22 Victor Arguinzoniz, Asador Extebarri (Spain) 23 David Kinch, Manresa (Usa) 24 Eric Frechon, Epicure (France) 25 Joan Roca, El Celler de Can Roca (Spain)

Top 26-40

26 Nadia Santini, Dal Pescatore (Italy) 27 Daniel Humm, Eleven Madison Park (Usa) 28 Christian Bau, Victor's Fine Dining (Germany) 29 Jerome Banctel, Le Gabriel (France() 30 Testuya Fujiwara, Fujiya 1935 (Japan) 31 Heston Blumenthal, The Fat Duck (UK) 32 Heinz Reitbauer, Steirereck (Austria) 33 Yoshihiro Narisawa, Restaurant Narisawa (Japan) 34 Clare Smyth, Core (UK) 35 Michel Guerard, Les Pres d'Eugenie (France) 36 Enrico Crippa, Piazza Duomo (Italy) 37 Grant Achatz, Alinea (USA) 38 Pierre Gagnaire, Restaurant Pierre Gagnaire (France) 39 Paul Pairet, Ultraviolet (China) 40 Dominique Crenn, Atelier Crenn (USA)

Top 41-55

41 Andoni Luis Aduriz, Mugaritz (Spain) 42 Eric Pras, Maison Lameloise (France) 43 Hideki Ishikawa, Restaurant Ishikawa (Japan) 44 Franck Giovannini, Restaurant de l'Hotel de Ville de Crissier (Switzerland) 45 Yoshihiro Murata, Kikunoi (Japan) 46 Segio Herman, The Jane (Belgium) 47 Daniel Boulud, Restaurant Daniel (USA) 48 Massimiliano Alajmo, Le Calandre (Italy) 49 Hans Haas, Tantris (Germany) 50 Peter Knogl, Cheval Blanc - Hotel Les Trois Rois (Switzerland) 51 David Toutain, Restaurant David Toutain (France) 52 Olivier Nasti, La Table d'Olivier Nasti (France) 53 Quique Dacosta, Restaurant Quique Dacosta (Spain) 54 Gilles Goujon, Auberge du Vieux Puits (France) 55 Thomas Keller, Per Se (USA)

Top 56-70

56 Bruno Oger, Villa Archange (France) 57 Angel Leon, Aponiente (Spain) 58 Jacob Jan Boerma, De Leest (Netherlands) 59 Albert Adria, Tickets (Spain) 60 Stefano Baiocco, Villa Feltrinelli (Italy) 61 Eneko Atxa, Azurmendi (Spain) 62 Olivier Bellin, Auberge des Glazicks (France) 63 Claude Bosi, Bibendum (UK) 64 Jannis Brevet, Inter Scaldes (Netherlands) 65 Yoann Conte, Restaurant Yoann Conte (France) 66 Paolo Casagrande, Lasarte (France) 67 Ancdre Chiang, Restaurant Sichuan Moon (China) 68 Alexandre Couillon, La Marine (France) 69 Sven Elverfeld, Aqua (Germany) 70 Alexandre Gauthier, La Grenouillere (France)

Top 71-85

71 Ronny Emborg, Atera (USA) 72 Dani Garcia, Restaurant Dani Garcia (Spain) 73 Marc Haeberlin, Auberge de L'Ill (France) 74 Cristophe Hardiquest, Bon Bon (Belgium) 75 Dan Hunter, Brae (Australia) 76 Hitoshi Ishihara, Mizai (Japan) 77 Alexandre Mazzia, Am Par Alexandre Mazzia (France) 78 Martin Klein, Ikarus (Austria) 79 Arjan Speelman and Onno Kokmeijer, Ciel Bleu (Netherlands) 80 Dieter Koschina, Vila Joya (Portugal) 81 Normand Laprise, Toque I (Canada) 82 Nicolas Le Bec, Villa Le Bec (China) 83 Edouard Loubet, Restaurant Edouard Loubet (France) 84 Tadayoshi Matsukawa, Matsukawa (Japan) 85 Jean-Georges Klein, Villa Rene Lalique (France)

Top 86-100

86 Motokazu Nakamura, Restaurant Nakamura (Japan) 87 Hans Neuner, Ocean (Portugal) 88 Norbet Niederkofler, St. Hubertus (Italy) 89 Jiro Ono, Jiro Honten (Japan) 90 Gaston Acurio, Astrid y Gaston (Peru) 91 Anne-Sophie Pic, Maison Pic (France) 92 Fabio Pisani and Alessandro Negrini, Il Luogo di Aimo e Nadia (Italy) 93 Julien Royer, Odette (Singapore) 94 Carme Ruscalleda, Cuina Estudi (Spain) 95 Andreas Senn, Senn Restaurant (Austria) 96 Ciccio Sultano, Duomo (Italy) 97 Yusuke Takada, La Cime (Japan) 98 Mathieu Viannay, La Mere Brazier (France) 99 Joachim Wissler, Vendome (France) 100 Hajme Yoneda, Hajime (Japan)

Nine Healthy Eating Habits to Adopt

As we know, a habit can be either good or bad and can certainly become a way of life. It is up to us to choose whether or not we want healthy eating habits incorporated to our daily lives. When we view healthy eating habits as a choice and not something that has been forced upon us, we have the power to incorporate those healthy eating habits into the next year. With power and freedom to choose, healthy eating habits can simply be our everyday eating habits and not something we will ever have to think about again. 1. Add something new to your diet – Sometimes we think that dieting is all about taking something out of your diet. However, if you try to add something new to your diet every day, you will not feel as though you are missing anything. Try a new fruit or vegetable that you have never tried before. 2. Eat a good breakfast – Partaking in a good breakfast high in fiber and incorporating whole grains will keep you full and fit for the entire day. If you are concerned about cholesterol, an egg white frittata can fill the bill.

3. Snack yourself to healthy – Often times, we look to decrease our intake of calories and forget that the point of staying healthy is not to starve ourselves but to nourish ourselves. Snacking in-between meals (healthy snacking of course) is the way to keep your metabolism up and running. 4. Increase your fluid Intake – For some women, water does not go down very well. Try different variations of liquid beverages until you find the one that is right for you. Sometimes simply adding fruits such as orange, lemon, or lime to your water will give you the added flavor you desire. Even green tea with honey added to it can make the difference. 5. Mix it up a little bit – If you get bored with salad, feel free to be creative. Creating a different salad for every day of the week is easy when you mix it up a little bit. Adding things like hard-boiled eggs, broiled chicken, garbanzo beans and anything else you can think of can give the standard salad a pick-me-up. Cranberries and oranges are wonderful additions to a tossed salad. 6. A little preparation goes a long way – By preparing a few simple items on a Sunday afternoon, you can make your healthy eating habits a breeze. An egg white vegetable quiche can be sliced into smaller portions and eaten for breakfast on the go during the week. Broiling a chicken breast and adding tomato, lettuce, and fat-free mayo can be lunch two to three times per week. This will help you resist the urge to buy something “quick” on the run. It is healthy and you prepared it. You save time, money, and eat healthy all at the same time. 7. Do not deprive yourself – Everyone craves a treat once in a while so do not deprive yourself. Just be picky about what you choose. Denying yourself will only make you eat the whole pie instead of just a piece. Dark chocolate is a healthy treat that offers mood boosters and important vitamins and minerals. It does not hurt that it tastes great too. 8. Incorporate exercise into your healthy eating habits – While exercise is not a healthy eating habit, one without the other just will not work. Exercise does not have to be something you dive into at full speed. Starting off slowly, perhaps power walking with a friend, is all the momentum you will need to get and keep this healthy habit in place. Grab a partner – Sometimes when we set off to do something alone, we find it hard to keep motivated. Incorporating a healthy eating habit partner into your plan will allow you to have someone you have to be accountable to as well. 10.


Body Type Diet: How to Diet Based On Your Glands

The body type diet is based on the type of metabolism your body has. You can recognize your Body Type based on your body’s shape -each Body Type has its own shape. But your Body Type has a more important reality; your shape is a signal of the type of metabolism you have. The body type diet says that you should eat based on the shape of your body. Your Body Type is determined by which of your major glands is strongest in your metabolism. The body has four major glands: the thyroid, the adrenal, the pituitary and gonads or sex glands. According to which of these glands dominates your system, women can be Thyroid Types, Adrenal Types, Gonadal Types or Pituitary Types. There are only three body types for men as the Adrenal and Gonadal types are combined. The body type diet takes these glands into consideration in recommending the kinds of foods you should eat. You will crave certain types of foods which satisfy your dominant gland. For instance, a Thyroid type person will look to give her thyroid a “rush.” Sweet and starchy foods give her a high – which is produced in the thyroid. Similarly, an Adrenal type person will crave foods which have a great deal of salt and fat in them. Pitutiary types get their cravings satisfied by dairy foods. Finally, Gonadal type women are stimulated by rich and spicy foods.

When you stimulate your dominant gland, you will gain weight as it takes more and more of the stimulant to satisfy the gland. The body type diet is designed to take this factor into consideration. Since you crave foods which stimulate your dominant gland, in time you tire or exhaust your dominant gland. For instance, Thyroid types crave sweets and starches, which stimulate the thyroid. This results in the overworked thyroid gland becoming sluggish which leads to lack of energy and weight gain. It is not unusual for Thyroid types actually have to take thyroid hormone because they have exhausted their dominant gland. The same process is true for people with other gland types. When you know your Body Type, you know which foods result in over stimulation and consequently make you overweight. When you avoid these foods and also eat plenty of foods which stimulate your other, less active glands, it takes the stress off the dominant gland and allows it to recover. When you stop overstimulating your dominant gland, your food cravings come under control naturally. You will find that over time, the cravings you once had disappear. The basic principle of the body type diet is to eat less of the foods that satisfy your dominant gland and more of the foods which support and nourish the less active glands. This results in a balanced body, increased energy, and natural control of food cravings.

Healthy Smoothie Ideas Recipes That Actually Taste Good

For several years now, the smoothie has been all the rage. However, some smoothies have good intentions but do not taste very good at all. As a matter of fact, the more healthy ingredients you have in a smoothie, sometimes the less taste there is to offer. However, not all smoothies have to be full of high sugar fruits or bitter vegetables. If you combine the right ingredients that are personal favorites of yours, then you can come up with a win/win combination. You can experiment until you find the smoothie that is right for you. Strawberries and Bananas – An All-Time Smoothie Classic This is your basic smoothie recipe for those who have never made their own smoothie. It is a great way to start off your experimenting. This smoothie has a nice sweet flavor thanks to the banana and strawberries and also includes vitamins - as well as a bit of protein.

You don’t need a fancy food processor either; a simple blender will do the trick. Use one banana, one cup of low-fat milk, a cup of ice, approximately 3/4 cup non-fat yogurt, and about six strawberries. Toss all the ingredients into the blender. Once you have had the courage to make and try your own smoothie, you will see how easy it is to add different ingredients and even try it with some vegetables, perhaps some spinach or carrots. Of course, if you are looking for added fiber in your diet, then you have to consider what foods or additives contain fiber and add them to your smoothie. Mixed Berry Smoothie For this smoothie, you will need approximately one cup of fresh or frozen berries. Strawberries, blackberries, and raspberries are naturally high in fiber and when added to your smoothie can give you the added boost of fiber that you are seeking without the awful taste of some fiber alternatives. Add about 1/2 cup of non-fat yogurt and 1/2 cup non-fat milk to your berries with some ice and blend away. Another great idea is to add peanut butter, all natural of course, to your smoothie mixture. Peanut butter that is all natural is a great source of fiber and tastes great. Of course, if there are any sort of peanut allergies, peanut butter is obviously not the way to go. Depending on your taste buds and how far you are willing to experiment, you can always try to add things such as flax seed (properly ground up) or some wheat grass. Adding honey to these smoothies might help offset the taste of these ingredients while still offering you the added fiber you need.

Eating Healthy On Vacay

It can be very tempting to abandon your good sense of healthy eating on vacation. Although you may strive for healthy eating, it's easy to drift off and grab an ice cream cone here and there. There are however, ways to watch what you eat on vacation. It's easier than ever these days to request a low fat or vegetarian meal on airplane flights. If you choose to instead drive to your destination, the quest to find healthy food can get a bit more complicated. Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs. Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road. Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down – as this helps to avoid the temptation. If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins. If your hotel has a stove or microwave, consider bringing your own healthy food with you. If you simply must eat out, do so only when you are hungry. Restaurants will usually serve large portions, so be careful. If you do go a bit over on a meal, simply cut back on the next.

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers. Whatever you do, do not miss any meals. When it's possible, you should avoid eating large meals at night. When your body gets ready for sleep and slows down, it also burns calories at a much slower pace. Never eat bread before bed, and make sure to avoid the butter. Choose fish or poultry for your meal instead, and include vegetables as a side dish. Even though it may sound hard, eating healthy on vacation isn't really that difficult. All you have to do is use a little will power, and pass up foods that you know aren't good for you. This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go. Don’t skip breakfast. Skip the sweet pastries and bacon, however, and “opt for a filling egg-white omelet, whole-wheat toast, and antioxidant-rich berries,” she suggests. Best of all, the most important meal of the day will fuel your body for a jam-packed day of seeing the sights. Tailor your meals to your destination. Before your trip, do a little research and seek out the best dishes in each country you plan to visit. Heading to Paris? Allow yourself the pleasure of a fresh-baked baguette. Skip the bread in Tokyo (but definitely enjoy the sushi), order pasta in Capri (Italian portions are smaller anyway), and get a beignet to share in New Orleans. At dinner, switch to a light meal of lean protein and veggies that won’t fill you up too much before bed .

Eating Healthy On A Budget

If you have problems serving healthy foods because of the prices, you'll find these tips to be just what you need to eat healthy on a budget. 1. Eliminate junk food Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food. Shopping alone will prevent this, and ensure that you only buy the foods you need. 2. Water or milk instead of soft drinks You can still enjoy your favorite drinks at a sporting event or night out, although you should stick with the smallest size when shopping to save money and calories. Children and even adults need milk or milk products on a daily basis. Milk will also help you get strong and provides calcium for healthy bones and healthy teeth. 3. Buy fruits in quantity When they are in season, buy fruits in quantity and freeze any extras. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Wash the fruit well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.

4. Meats and beans Meats and beans are the best sources for protein. Lean meat is more expensive than meats with a lot of fat. Canned beans are a great deal as well, as they give you protein at a great price. 5. Beans as a substitute You should use beans a substitute for meat on a frequent occasion. There are several varieties, so you can prepare them in a crock pot, so when you return home they are ready to consume. The USDA recommends eating beans at least 4 times per week. If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot. 6. If you live in a coastal area or an area where fish are around, make that an integral part of your diet. You can catch them from the lakes or rivers, saving money in the process. 7. Peanut butter is great for those on a budget as it's popular with almost everyone. You can use it for sandwiches instead of eating hot dogs. It does need to be refrigerated, although bigger jars can last you for weeks. 8. You should fill up with foods that have a high content of water. Watermelon, salads, and even sugar free gelatin are all great examples. Eating healthy is always something you can't go wrong with. You can eat healthy for just a few bucks, which makes it perfect for those on a budget. Now, you don't need a lot of money to have the lifestyle and health you've always wanted.

Easy Beef Wellington Yields: 6 servings Prep Time:15 mins Total Time: 2 hours 30 mins

Ingredients: 1 (2 lb.) center-cut beef tenderloin, trimmed kosher salt Freshly ground black pepper Olive oil, for greasing 2 tbsp. Dijon mustard 1 1/2 lb. mixed mushrooms, roughly chopped 1 shallot, roughly chopped Leaves from 1 thyme sprig 2 tbsp. unsalted butter 12 thin slices prosciutto Flour, for dusting 14 oz. frozen puff pastry, thawed 1 large egg, beaten Flaky salt, for sprinkling

Directions • Using kitchen twine, tie tenderloin in 4 places. Season generously with salt and pepper. • Over high heat, coat bottom of a heavy skillet with olive oil. Once pan is nearly smoking, sear tenderloin until well-browned on all sides, including the ends, about 2 minutes per side (12 minutes total). Transfer to a plate. • When cool enough to handle, snip off twine and coat all sides with mustard. Let cool in fridge. Meanwhile, make duxelles: In a food processor, pulse mushrooms, shallots, and thyme until finely chopped. • To skillet, add butter and melt over medium heat. Add mushroom mixture and cook until liquid has evaporated, about 25 minutes. Season with salt and pepper, then let cool in fridge. • Place plastic wrap down on a work surface, overlapping so that it’s twice the length and width of the tenderloin. Shingle the prosciutto on the plastic wrap into a rectangle that’s big enough to cover the whole tenderloin. Spread the duxelles evenly and thinly over the prosciutto. • Season tenderloin, then place it at the bottom of the prosciutto. Roll meat into prosciutto-mushroom mixture, using plastic wrap to roll tightly. Tuck ends of prosciutto as you roll, then twist ends of plastic wrap tightly into a log and transfer to fridge to chill (this helps it maintain its shape). • Heat oven to 425°. Lightly flour your work surface, then spread out puff pastry and roll it into a rectangle that will cover the tenderloin (just a little bigger than the prosciutto rectangle you just made!). • Remove tenderloin from plastic wrap and place on bottom of puff pastry. Brush the other three edges of the pastry with egg wash, then tightly roll beef into pastry. Once the log is fully covered in puff pastry, trim any extra pastry, then crimp edges with a fork to seal well. Wrap roll in plastic wrap to get a really tight cylinder, then chill for 20 minutes. • Remove plastic wrap, then transfer roll to a foil-lined baking sheet. Brush with egg wash and sprinkle with flaky salt. Bake until pastry is golden and the center registers 120°F for medium-rare, about 40 to 45 minutes. Let rest 10 minutes before carving and serving.

Foods That Prevent Acne

Research is very limited when it comes to identifying foods that may prevent acne. However, while more research is needed, a diet rich in omega-3 fatty acids may reduce inflammation and improve symptoms of acne. Foods rich in omega-3 fatty acids include: fish, such as mackerel, salmon, and sardines pastured eggs soybeans and soy products, such as tofu spinach and kale navy beans grass-fed beef nuts, such as walnuts and almonds flax seeds mustard seeds wild rice Though further studies are required, limited evidence suggests that foods rich in antioxidants and dietary fiber may also fight acne.

Putting together an anti-acne diet With so much uncertainty surrounding the effects of the diet on acne, it can be hard to know which foods to try and which to avoid. Also, certain strategies may work for some people but not for others. Keeping a food diary can help a person to identify foods that trigger or worsen acne breakouts. Log every meal and snack and record the type and severity of acne symptoms that develop each day. A person should do this for a few weeks or longer and bring the diary to an appointment with a doctor or dermatologist. The doctor can help to find links between the timing of breakouts and entries in the food diary. They can also advise about dietary changes. When changing the diet, it is important to be patient. According to the AAD, it can take up to 12 weeks for a dietary change to have a noticeable effect on the skin. The Acne Diet The biggest takeaway from recent studies on diet and acne is that a low-sugar, well-balanced diet is ideal for reducing inflammation and regulating hormone (and thus, sebum) levels. Here are a few top tips for a clear skin diet: Drink more water Staying hydrated is nothing more than Nutrition 101. After all, your body is 60 percent water, so it’s no surprise you need to drink enough water to optimize physical processes. Drinking water is also key to consuming the correct amount of daily calories – often we mistake hunger for thirst, so when in doubt drink water first. Water is the foundation of healthy, clear skin so aim for 8 glasses of water every day. Cut back on sugar Sugar is decidedly not a part of any acne diet. Unfortunately, it’s in just about everything we eat, all day long, making it difficult to avoid. Keep your daily sugar intake within the recommended two to four servings of the fructose found in fruit, and avoid sugars found elsewhere, like in refined carbohydrates and candy aisle sweets. Sugar, particularly from certain sources, can exacerbate acne – and cause a whole host of other health problems.

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