5 Tips For Creating Your Own Healthy Recipes

Most people think that all recipes come from Michelin star chefs or are handed down from some distant ancestor. Not only that but if you were to even consider making your own recipe, you would have to go through years of trial and error or training in the woods with some sort of cooking sensei.

What if I told you that with a little bit of planning and some simple diet knowledge, that you can easily create healthy meals for you and your family? Would you believe me? Read on.

Healthy Recipe Tip 1 - Planning is everything!

The thing that separates average and amazing cooking is simply planning. Taking a few minutes each week to plan meals for the following days can make a huge, and I mean HUGE difference.

Healthy Recipe Tip 2 - Steal!

There are literally thousands of recipe books, websites and blogs full of fantastic recipes. Keep all of these recipes in one place and when it comes to shopping for your next week/month, you can pick out the recipes that grab your attention and add their ingredients to your shopping list.

Healthy Recipe Tip 3 - Trim the fat!

Now it's time for you to get creative. Unless the recipes that you have sourced are super healthy, it is now your mission to take out the unhealthy ingredients, and either swap them with a healthy alternative or change the method in which they are cooked i.e. fried ingredients can be grilled etc. Even if they are already super healthy, don't be afraid to swap things you don't like for things you do!

Healthy Recipe Tip 4 - Be brave!

Now we have a healthy alternative to a recipe that you like, go wild and add any ingredients (healthy ones of course!) that you like and throw them in to the mix. The idea is that you will begin to understand really quickly what works together and what doesn't.

Experimenting with herbs and spices is a great way to start, perhaps add a few spoonful's of chilli in to your next casserole and see how it changes the flavour.

Healthy Recipe Tip 5 - Practice makes perfect!

I know that at the beginning of this article I said that you don't have to suffer years of trial and error to be able to create your recipes. It's true! However, don't expect to get it right all of the time. If you follow the tips above, you will make more winners than failures, all you have to do is stay clear on what you and the people that you will be cooking for like and the sky is the limit!

Good luck!

Article Source: EzineArticles.com

Nutrition and Fitness: Exercise Alone Is Not Enough

Why Nutrition is Important

Almost two-thirds of adults are classified as overweight or obese based on Body Mass Index (BMI). Clearly, there is a strong link between nutrition and obesity. Other medical conditions, such as diabetes, osteoporosis, hypertension, cancer, high cholesterol, and cardiovascular disease can also be linked to poor nutrition and obesity, as well as a sedentary lifestyle. While healthy nutrition habits are inherently important for your overall health and wellness, they are critical while engaging in any type of physical fitness training. Your success in weight loss, muscle gain, and endurance all depend heavily on your ability to monitor your diet choices and work openly and honestly with your doctor, dietitian, and personal trainer.

Essential Nutrients

There are six essential nutrients that your body needs to survive and function properly. These are Carbohydrates, Fats, Proteins, Vitamins, Minerals, and Water.

Carbohydrates: Many weight-loss gimmicks in recent years have been based on the concept of "low-carb" dieting, which effectively deprives the body of this essential nutrient. The prime function of carbohydrate is to provide energy. Under normal circumstances, the nervous system relies exclusively on carbohydrate as an energy source, and 130 grams of dietary carbohydrate is necessary to support normal daily brain function. Carbohydrates are also protein sparing, which means muscle tissue is not used as a fuel source if sufficient carbohydrate is available.

Simple carbohydrates ("empty calories") are found in foods such as cakes, candy, soda, sports drinks, cookies, and syrup. These should be avoided and are not part of a healthy nutrition program. Foods that contain complex carbohydrates include whole grains, fruits, vegetables, legumes, brown rice, and whole-wheat pasta. These foods have a high nutrient density and provide much of your vitamin, mineral, and fiber needs.

45-65% of your daily calorie intake should come from carbohydrate, mostly from sources of complex carbohydrate and fiber. The recommended dietary fiber intake is 14 grams per 1,000 calories consumed.

Fats: Yes, fats are an essential nutrient! Among other things, fats are the major component of cell membranes, and are necessary in the absorption and transport of fat soluble vitamins (A, D, E, and K). There are four types of dietary fat: saturated, hydrogenated ("trans"), monounsaturated, and polyunsaturated. Saturated and hydrogenated, or "trans-fats," are high in cholesterol and should not comprise more than 7% of daily calories.

20-35% of daily calories come from fats, mostly from sources of monounsaturated and polyunsaturated fats such as fish, nuts, and vegetable oils. Cholesterol should also be limited to 300 mg/day.

Proteins: Proteins are made up of amino acids, which have many functions in the body. One of the key functions related to fitness and exercise is the synthesis of new tissue, such as muscle and skin. Many amino acids cannot be produced by the body and must be obtained through the diet. These are referred to as "essential" amino acids. The best sources of protein are animal sources (milk, meat, cheese, eggs, etc.). These are considered to be "complete" proteins because they contain all the essential amino acids in proper balance.

10-35% of daily calories come from protein. Good sources of protein include lean meats, poultry, fish, low-fat dairy, egg-whites, legumes, and nuts. Low-carb protein shakes and bars can also be used to supplement protein if needed, but it is always best to take protein from natural sources if possible.

Vitamins and Minerals

Vitamins and minerals do not actually provide you with energy, as they have no caloric content. However, they play a vital role in regulating many processes within the body, including the process by which energy is derived from nutrients such as fat and carbohydrate.

Vitamins: Vitamins are organic substances that regulate many bodily functions such as vision, DNA formation, red blood cell formation, metabolism of nutrients, and blood clotting. They are divided into two types: fat-soluble (A, D, E, and K), and water-soluble (B and C).

Minerals: Minerals are elements found in nature that are also essential to bodily processes. They are divided into two types: major minerals (calcium, phosphorus, magnesium, sodium, potassium, and chloride), and trace minerals (fluoride, chromium, copper, iron, zinc, etc.). Calcium and Magnesium are key minerals for fitness training as they function in muscle contraction and nerve impulse transmission, and are major components of bones and teeth.

Water

Keeping your body well hydrated is important, especially during bouts of vigorous exercise. While most fluids can help you maintain normal levels of hydration, pure water is clearly the best option. Soda, juice, milk, and sports drinks may contain a lot of unwanted sugar (empty calories) and sodium, while other options such as tea or coffee contain caffeine. Drinking 8-10 glasses of water a day will not only help you stay hydrated, but may also help you feel satisfied longer and less tempted to snack.

What does a healthy diet look like?

So now that you know a little bit more about your daily calorie and nutrient needs, you may be thinking: "what exactly does a healthy diet look like?" To sum it up, a healthy diet: 

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat dairy;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fats, "trans" fats, cholesterol, sodium (salt), and added sugars.

If you need additional help determining your own personalized diet and nutrition plan, you can always consult the advice of health and wellness professionals such as your physician, a nutritionist or dietitian, and a personal trainer.

Article Source: EzineArticles.com

Natural Sugar Substitutes Keep You Healthy

Learn about natural sweeteners which are healthier and do not involve any processing like white sugar that would cause environmental pollution.

Our daily diets always include sugar in one form or the other, which is indeed necessary for our body. Sometimes, it will be in the form of fruits, and some other time, it will be sweets, cookies, chocolates, cakes and smoothies. But, fruits, as we all know, are of fewer calories and the natural sugar contained in them is not harmful to the body, compared to sweetened products. The sweetened products available in the market are usually made out of synthetic sugar, which is hard to be processed and eliminated by the body, and it gets deposited in the body as fat.

Also, there are serious problems linked with too much consumption of sugar including obesity, imbalance in blood sugar levels, heart diseases, arthritis etc. One cannot completely exclude sugar from their diet, but can replace the synthetic sugar with natural sugar substitutes, thereby keeping the fitness of the body.

The natural sugar substitutes are healthier and do not involve any processing like white sugar that would cause environmental pollution. They are widely available in the market and are not much expensive. Some of the healthy sweeteners have been discussed below. Any of these natural sugar substitutes can be included in your diet and you can stay healthy and fit.

Agave Nectar

Agave Nectar is made out of blue agave plant seen in Southern Mexico. 90 percent of agave nectar is composed of fructose and it is sweeter than the usual table sugar and hence can be used in a lower quantity.

Stevia

Stevia is made from the stevia rebaudiana plant extract and is said that it has no carbohydrates, no calories and very safe to use. It requires only a very small amount of stevia for sweetening as it is around 300 times sweeter than regular sugar.

Brown Rice Syrup

When rice is cultured with enzymes, starch contained in the rice breaks down and results in the formation of rice syrup. As brown rice syrup is contained with soluble complex carbohydrates, it gets digested within two or three hours after intake. The evaporation of this syrup results in the formation of rice syrup powder.

Maple syrup

Maple syrup is also a natural sugar substitute and is also an antioxidant. The darker B grade maple syrup is contained with more minerals than the A grade one.

Honey

Honey is a natural sugar substitute and sweeter than sugar. It has high calories and carbohydrates compared to refined sugar. According to reports, raw honey is composed of enzymes, minerals and B-complex vitamins.

Xylitol

Xylitol is a low calorie, sugar alcohol which is a natural sugar substitute. The one advantage of xylitol is that, it is absorbed slowly and will not add in a rise in blood sugar level in the body.

ZSweet

ZSweet is an ideal sugar substitute for sugar substitutes as it does not increase glucose level in the body. It is of zero calorie and tastes like refined sugar. It is produced from erythritol which is cultured from sugar and natural plant extracts.

Article Source: EzineArticles.com

Why Are Fermented Vegetables Good For You?

Fermented vegetables, also known as raw cultured vegetables, have been around since ancient times and across all cultures. The fermentation process was originally done to preserve foods as the process enabled foods to be kept for months without spoiling. Specifically, its where foods are either left whole or chopped and left to sit in their natural juices, which are drawn out then used to preserve the food.

In ancient times, fermented foods were considered quite the staple food source, thus very instrumental in getting the masses through the long winter months. Today, we know and appreciate more of the nutritional benefits of fermented foods. For starters, they promote digestive health. Their acidity kills harmful bacteria and pathogens, removes toxins and anti-nutritional compounds and produces antibiotics, which improves immunity and overall health. Moreover, the new cultures that are created from the fermentation process create folic acid, niacin, riboflavin, thiamin and biotin, which are all part of the Vitamin B complex. B Vitamins promote healthy skin, increase metabolism, reduce the risk of pancreatic cancer, help the body make hormones and enhance immunity among other things. So as you can see fermented vegetables have an abundance of benefits to us.

Now, if you're not too familiar with what fermented vegetables are exactly some well-known examples are pickles, salsa, soy sauce, sauerkraut, sour cream, sourdough bread, water kefir and more. On the other hand, if you know of yet just aren't too keen on eating fermented foods, but still want to reap the benefits there are a variety of ways to eat them. For instance, sprinkling some sauerkraut on your salad or eating some with crackers will make a tasty snack or meal. Then, if you're a bread lover you could trade white bread for some sourdough. You could even add some fermented fruit to a nice, cold smoothie. Meanwhile, there are even some healthy fermented beverages that you can enjoy such as kefir, which can be found at your local health food store.

Fermented foods are a blessing to the world. They are a rich source of nutrients and for all the nutrients they pack they are relatively inexpensive whether you buy them fermented or do it yourself. Either way you look at it, you definitely get the bang for your buck and the nutritional benefit that you get is well worth your time and indulgence. Yet, from a broader perspective, fermented foods provide a means for feeding more of the worlds poor. So just as our ancestors realized the immense benefits of this food source so might we. There is much wisdom to be gained from ancient practices such as fermentation, which should not only be honored for what they did for us in the past, but more importantly for what they can and will do for us in the future as food security and the purity of our food is being threatened more and more each day.

Article Source: EzineArticles.com

8 Tips To Boost Energy And Banish Tiredness

If you are feeling physically and mentally challenged, or simply lacking energy for a large part in your day, the problem needs resolving. These constant feelings of tiredness and lethargy become more prominent in mid-life and our energy levels can be boosted in order to sustain alertness and improve concentration.

The following tips will assist you to boost energy and banish tiredness.

1. Eat a balanced diet - A nutritional breakfast is a must to sustain energy levels throughout the morning, followed with a high protein lunch containing only a small amount of good quality carbohydrates. High carbs such as white bread or pasta produce sleep inducing hormones which will result in lethargy and bloating in the afternoons.

2. Fresh air - As stale air encourages stagnation, work and sleep in a room where you can open the window. If this is not possible, take short breaks throughout the day and walk outside. Take deep breaths of fresh air to rejuvenate the system.

3. Turn down the heat - Your brain slows down when it gets too warm and in turn promotes tiredness

4. Replace sugary snacks with lean protein - Sugary drinks or snacks will only provide short term energy boosts, but within an hour you will feel even more tired. Try yoghurt, nuts, seeds and fresh fruit instead.

5. Exercise - To feel instantly revived, march on the spot, run up and down stairs, skip or dance for a minute or two. Your circulation will increase oxygen to the brain.

6. Drink two litres of fluid each day - Water is best. Both mental and physical performance is affected when the brain is only 3% dehydrated.

7. Take a short break - Research has shown that many people who take a 5 minute nap or shut eye during the early afternoon, perform better for the rest of the day than those who don't.

8. Supplements - A variety of supplements claim to boost energy levels. Co-enzyme Q10 is good for improving stamina. Acetyl-l-carnitine and alpha lipoic acid taken together may result in increased energy by boosting mitochondria. Some people find taking iron supplements also beneficial.

Article Source: EzineArticles.com

Natural Food As The Best Source For Vitamins And Nutrition

The way that the body works is complex, but one thing should be understood when you are seeking to enjoy optimal nutrition - it is best to get all that you need from your food. Though the modern world seems to favor instant remedies and lots of over the counter health solutions, it is not that wise to rely on pills to give you nutrients such as vitamins and minerals.

Why not? That is something that you will want to know if you are looking to consume a high vitality diet. The body really loves balance. It has actually mastered it by being able to take foods and use everything in them to nourish the body. In fact, this mastery has gone so far as to make it best to eat certain foods because they contain complementary ingredients that actually help the body to use nutrients in the best ways possible.

As an example, you eat an orange because you know it is full of vitamin C. This is a water soluble vitamin that is not absorbed by the body until it is about to exit the small intestine. The fact that oranges are high in water content means that a lot of the vitamin is going to be absorbed easily in the best way possible by the body. It is amazing and serves as a good lesson in the need to use food sources for nutrition.

The Transports

The ways that vitamins are found are almost endless. They appear in almost every natural food you can list, and they all have different quantities. This is why you do want to consume a range of foods on a regular basis, and why you want to choose only fresh and whole foods as often as you can. These are the only guarantees of getting the highest nutrient counts.

After all, if you eat roots, leaves, fruits, flowers, stems, and nuts for your nutrients and vitamins, they are what could be called "living" food sources. They will degrade quite rapidly after being harvested (as they should), and so food that has been transported over distances and kept in storage will not have the same higher nutritional values.

This does indicate that nutrition and vitamins can usually result best when obtained through the consumption of the freshest foods possible, and this means that seasonal eating is the wisest course of action. While your entire diet may not be available as fresh foods, you can consume frozen and dried foods and mix them with the available bounty.

This ensures that you are getting the materials you need at the highest quality. Now, there is one last way to get vitamins, and that is through exposure to the sun. Vitamin D is actually synthesized (made by) the body when the skin is exposed to direct sun. Just sitting outdoors for 15 to 20 minutes each day will allow you to naturally generate your daily supply of this essential vitamin. Nature does provide what you need, just be sure you eat seasonally and rely on food sources for most of your nutrients.

Article Source: EzineArticles.com

5 Ways Activated Charcoal Will Benefit Your Life

What if you could soak up poisons and improve intestinal health from a small black pill? No, this 'magical' isn't something like the pill on the Matrix. Instead, it's made from insoluble carbonized wood that's oxidized by gases at high temperatures.

For over 10,000 years, healers from Chinese medicine have used it for it's absorption capabilities. Just 2 grams of activated charcoal powder has nearly the same surface area as a football field. Now imagine the powerful impact this has in your stomach.

Photo: Via Makansutra

A detoxifying super giant

The oxidative process that creates activated charcoals creates very fine pores and results in it's ability to absorb 100 times its weight in toxins, bacteria, chemicals, and unwanted medications.

When the charcoal enters your system it attaches to the foreign bodies so that they are passed out of the body by elimination. This prevents you from replicating or absorbing certain material into your bloodstream. Many air and water filters use charcoal for it's absorption capabilities. 

When you bought a Brita you may have seen black in the water during your first flush. Aquasana takes this a step further with it's 3 stage filtration using activated carbon, ion exchange and sub-micron filtration to significantly increase surface area. There's a reason charcoal has been used for 10,000+ years and so many companies use it for toxin absorption. So why are you missing out?

Photo: Via Coalisthenewblack.com

Activated charcoal benefits

By now you know that activated carbon has a pretty hefty way to absorb foreign material. But what does this mean for you? Will your poop turn black, will it absorb your food nutrients, and will it flush out your good gut flora? Not quite. It binds to foreign invaders, toxins that shouldn't be allowed in your body. Think more along the lines of alcohol, crappy food, metals, and bacteria.

Here are the distinct activated carbon benefits:

• Overall detoxification: Chronic exposure to toxins will create cellular damage, allergic reactions, poor immunity, and increased aging. By taking activated charcoal you'll remove this unwanted toxins from your body.


• Relieves digestive issues: Upon digesting foods like beans, the decomposition from bacteria creates unruly gas or diarrhea. You remember the song "bean, beans, the magical fruit... " don't you? Activated charcoal binds to the byproducts created by bacteria and alleviates these digestive issues.


• Neutralizer for drugs, chemicals, poisons & alcohol: If you ingest poisons such as alcohol, chlorine, or unwanted drugs, taking a single large dose of activated carbon will help your body flush the poisons faster. Activated charcoal adsorbs most organic chemicals, many inorganic chemicals, drugs, pesticides, mercury, and even lead, before they harm your body.


• Anti-aging: As you age your brain becomes incredibly sensitive to toxins. Activated carbon slows this rate and encourages better cognitive function. It also prevents many cellular changes associated with aging, adrenal gland, and kidney function.


• Heart health: Activated charcoal lowers the amount of total lipids, cholesterol, and triglycerides in your blood, liver, heart, and brain.

Photo: Via Journalofnaturalmedicine.com

When should you take activated charcoal?

Let me clear something up. Taking activated charcoal isn't your excuse to force feed toxins through your mouth. Overdoing alcohol, drinking poor quality water and eating bad food will always result in a worse you.

However, there are times you should take advantage of activated charcoal:

• Take it when you've had one too many drinks
• Take it when you have to eat at a subpar restaurant with poor quality meat and produce
• When you feel yourself getting tired or moody
• Put it on your toothbrush for stained teeth
• Take it when you feel bloated or have stomach pains
• It is helpful for jet lag
• Take it during pregnancy to bind toxins

Activated charcoal benefits are many! Whether you're using it to correct indirect digestion of foreign material, or to help with poor decisions you made, it's a must have remedy in your daily arsenal.

Article Source: EzineArticles.com