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Do I really need to follow a Recipe?
These days, its seems like everyone is looking for different recipes to add to their tried and true favorites. Many people are looking for recipes that are low carb or that fit into the type of diet they are on. Or, they are looking for a new...
Fondue 101 - How To Make Cheese Fondue
The word fondue comes from the French word fondre and it means to melt or to blend. They should have named it after the French word for outstandingly delicious but even that would be limiting. There are so many varieties and types of fondues out...
Fresh Fruit Pico de Gallo with Cayenne Whipped Cream
Fresh fruit desserts can be more than just diced fruit in a
bowl. By mixing fresh fruit with lime and making a fresh fruit
Pico de Gallo dessert goes from the hum drum ordinary to a spicy
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The cayenne whipped cream is a zesty way...
Sauce for Pork
3 c Ketchup 2 tb Worcestershire sauce 1/4 c Sugar 2 tb Chili powder 1/2 c Tarragon Vinegar 1 tb Cayenne 1 ea Medium onion, minced 1 tb Garlic salt Combine all ingredients in a saucepan and cook over medium heat for 10 minutes. Stir...
Valentine Gifts From The Heart
One of my fondest childhood memories is of my mother helping me make a Valentine's box to take to school. We pulled out white paste, an old shoebox, scraps of doilies, and construction paper. There was a flurry of activity as I cut and pasted,...
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Understanding fats and carbs
Fats and carbohydrates are two building blocks of a healthy
diet, but many people do not understand their role in proper
nutrition. While the daily intake of fats and oils should be
limited, these elements are still a vital part of the diet. The
key is to make smart choices when it comes to fats and oils.
That means substituting saturated fats with unsaturated fats,
and using healthier, lighter oils in cooking.
Let's look at the role fats and oils play in the diet. Fats are
necessary for supplying energy to the body. In addition, fats
supply essential fatty acids and act as carriers for fat soluble
vitamins like vitamin A, vitamin D, vitamin E, vitamin K and the
carotenoids. In addition, fats have an important role to play as
building blocks for various tissues and membranes, and they also
play a key role in regulating numerous bodily functions.
Dietary fat is available from a variety of plant and animal
sources, and most diets do contain adequate amounts of fat. Most
nutrition experts recommend keeping the intake of fat to less
than 20% of calories, but studies have shown that severely
limiting fat intake can be dangerous. Extreme low fat diets
should only be undertaking with a doctor's approval and
oversight.
The type and amount of fat in the diet makes all the difference.
A diet high in saturated fats, trans fats and cholesterol has
been associated with a variety of ills, including heart disease,
stroke and other associated diseases. In addition, many long
term chronic problems, such as obesity, are associated with high
levels of dietary fats.
The greatest risk of complications from excessive fat intake
appears to lie with saturated fats and trans fats (fats that are
solid at room temperature). One of the best ways to keep levels
of saturated fat low is to limit the amount of animal fats that
are consumed. These animal based fats include meats like bacon
and sausage, as well as butter and ice cream. Dietary
cholesterol can be limited by watching the consumption of eggs,
organ meats and other foods high in cholesterol.
Food labels do make the complicated process of choosing the
right fats somewhat easier. For instance, trans fats will be
listed on the
ingredient list of foods that contain them. In
general, trans fats are found mainly in processed foods.
Some fats, such as polyunsaturated fats and monounsaturated
fats, are better choices for healthy eating. Examples of these
fats include canola oil and olive oil. Cooking with these
lighter oils can be a big step toward a healthier diet.
Polyunsaturated and monounsaturated fats are liquid at room
temperature, and they have been found to have heart protecting
qualities.
Many types of fish have also been found to be sources of good
fat. Fish are excellent sources of omega-3 fatty acids. These
omega-3's have been found to promote good health, and they may
even lower cholesterol levels.
Carbohydrates are an important part of a healthy diet as well,
and carbs are necessary for providing energy and many essential
nutrients. Carbohydrates are found in fruits and vegetables, in
grains and in milk and dairy products. It is important to choose
carbohydrates carefully, however, since not all are equally
healthy.
When choosing breads and cereal, for instance, try to select
those made with whole grains, while avoiding the more highly
refined varieties. It is also important to limit the intake of
sugars, such as soda, candy and highly processed baked goods.
Consuming large amounts of such high calorie, low nutrient
foods, can make it very difficult to stay on a healthy diet
without gaining weight.
Most Americans tend to have too much of certain elements in
their diet. Sugar is one such element and salt is the other.
While a basic level of sodium in the form of salt is important
to proper nutrition, most people consume too much salt in their
daily diet. Excess salt consumption can lead to water retention,
high blood pressure and other complications. Choosing low sodium
foods, and limiting the use of the salt shaker, can go a long
way toward cutting levels of excess salt in the diet.
About the author:
Tony Robinson is a Company CEO, webmaster husband and dad. In
his busy lifestyle he has placed importance on health and
fitness. Visit http://www.eat-healthily.com for good eating tips
and techniques to assist you maintain a healthy lifestyle.
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