July, 2012 HealTheBooks.info

July, 2012  HealTheBooks.info

Healthy.net is a large source of wellness, integrative medicine, alternative therapies and mind body spirit health information.

Healthy raw food is the best way to maintain your health and life. Every time someone suffers from a major health issue in their life they are immediately asked to go back to eating raw food, the question is – if raw food is so good for a diseased body, why shouldn’t it be taken early onall The fact is that raw food is very high in vitamins, minerals and yes even protein.

A common complain that people starting into raw vegan food is that it is so time consuming and complicated. Let me make this very clear, it is not! How can it be time consuming when you are not even cooking anything? Quite to the contrary, raw vegan food recipes and very simple and can be made even by 6 year old. Probably the biggest advantage that you get by eating this kind of food is that it keeps the level of fiber in your body at an optimal rate. This is simply too important for your digestive system and also for maintaining your energy level always at a high.

Healthy raw, vegan food recipes also help you conquer obesity, heart problems and asthma, apart from heart burns, gastritis, and constipation which are all too common in a cooked food diet.

While starting out on a vegan food diet you can try one of the many books available online which offer a lot of delicious raw food recipes to start out with. These books are written by experienced health coaches and fitness professionals who had witnessed amazing changes in their life after they switched onto a vegan food diet.

Easy Healthy Recipes – Organic Foods Explained

Easy Healthy Recipes – Organic Foods Explained

The organic food is not new. It is more of a new realization in 1990s. We came to a better knowledge of how conventional food differs. It all start in 1940s during the World War II period when the armed force used the chemical such as ammonium nitrate use for explosive has found that it help fertilize the crops. The variety chemicals using by armed force shift to the use for agricultural. The conventional food transform our life because of wonderful discover that chemicals increase the production capability. It elevate our ability to do more than what traditional life has offer over slow, manual, and the timing of seasonal replace with fast, automatic and demand on time.

By definition, organic food is category as produced without synthetic fertilizers, pesticides, genetic engineering, growth hormones, irradiations, and antibiotics. In groceries, the organic food can be misleading by the brand packing. The “100% organic” on the package means that the produces and meats use all organic ingredients. “Made with organic ingredients” use 70% of organic ingredients. The “organic” on the package mean there are 95% of organic ingredients. Seldom, you will see a package with word, transitional, is the business that communicate that the organization and the farmer has a 3 years planning of going from conventional to organic in farming. It is always good to follow “USDA Organic” on the package. The government has a role in organic produces and meat also impose the standard for the farmer to abide in develop an organic food.

The conventional food has raise our knowledge of potential risks it may cause by synthetic fertilizer and pesticide thus the organic farmer has take a closer look and reinvent the better way to grow their produces through innovation biology. The farmers have replaced the conventional method by using natural fertilizer to feed the soil. Bring in the insect predator such as bee to prevent the other insects attacking the crops and promote pollinating. The farmer invests more energy to understand the science of cropping. With better knowledge of farming, the farmer use crop rotation, mechanical tillage, and management is more manual by hand pulling the weeds.

The assets of organic farming has contribution to restore an ecological balance that help conserve energy and protect the environment as result of prevent soil fertility or pest problems. Through ecological conscious, it improves biodiversity by having better genetic pool to increase the plants and animal species. The reduce of synthetic fertilizers and pesticides usage, the agriculture is up-bring naturally that it help prevent the nutrient losses and it also reduce the greenhouse effect that cause the global warming.

We acknowledge that organic produces and meat has play a great health role in assisting our body by provide quality nutrients that is free of synthetic fertilizers and pesticides which is known cause cancer risks. On other side of coin, organic produce and meats have its own drawback. Since the organic farmer has decide to use natural fertilizer. One of natural fertilizer is using the manure. The use of manure may spread the contaminants if mishandled. Fungicides are not allowed since it is chemical treatment approach and we may risk getting mycotoxins from molds in foods. The meat may have E. coli bacteria since the animal are to be free of antibiotic.

Bioengineering such as genetic manipulation in produces and meats are considered conventional. The bioengineering aims to solve world hunger problems and be able to grow anytime and anywhere with higher quality of nutrients packed in food. The resist of conventional method may affect the demand for food. Also by not allowing the chemical treatment to be used and the chance of shelf life of food life shortens. Organic food is expensive since the supply is small that create higher demand. The labor for organic food is greater thus it increase the production costs.

The increase of obesity and the knowledge of healthy responsible has drive us to take care of ourselves better by exercise and proper eating. The countries are already facing the threats of global warming that force us to change the way we do with our daily living such as recycling, reduce the transportation that use fuel, and conserve the water. Our knowledge are better than ever and the procedure of organic farming has got better and is oversee under strict standard. This has reduce the downside of organic farming and put the conventional farming to a shame.

In order to create a easy healthy recipes, the quality of nutrients we get are important in create a gourmet and healthy meal. The advance of knowledge and technological has make our cooking easy. Healthy recipes has grown daily due to the demand to living a higher and better quality of life. The preparation of meal has got better because it is free of synthetic chemical that may has damage the natural flavoring. We are shift to natural living and to live to its simple ingredients at its finest.

3 Quick, Easy, and Healthy Recipes For Weight Loss

3 Quick, Easy, and Healthy Recipes For Weight Loss

If you want to lose weight and keep it off, you’ll need to eat foods that give you the energy you need, taste great, and reduce those food cravings you always have! Recipes that contain lean proteins, healthy fats, and low glycemic carbohydrates are the best if you want to lose weight and keep it off! Here are 3 recipes you can try:

First sauté the chicken in 1 tsp olive oil, when it’s partially cooked add soy sauce and water. Slice the chicken when it’s done.

Then slice the tomato and zucchini and sprinkle the slices with vinegar, olive oil, salt, and pepper.

Top it off with the chicken and pine nuts.

This will make 1 serving. Simply double or triple the ingredients to make more. This recipe should take 10 minutes to prepare and 10 minutes to cook…so you’ll have dinner on the table in 20 minutes! Not bad!

This recipe will also take 10 minutes to prep and 10 minutes to cook.

First, chop onions, peppers, and mushrooms.

Second, you’ll beat the eggs in a bowl.

Next, you will cook the vegetables in the olive oil for about 5 minutes.

Finally, you’ll reduce the heat, add the egg mixture, cook and stir for about 5 minutes. Serve the bacon on the side and you’re ready to eat!

3) Grilled Salmon with Spinach and Tomato Stack

You’ll start by brushing the pan with olive oil, heating it until it’s sizzling hot, and then put the salmon down, skin side down.

Add the tomato (sliced) and sprinkle half the basil leaves and cook for 3-4 minutes.

Turn over the salmon and tomato and cook for another 2-3 minutes, until the salmon is cooked through but still tender.

Remove the pan from the heat; put the spinach leaves on the serving plate, top with the tomato slices, and then the salmon.

Drizzle with a few drops of olive oil and some balsamic vinegar, then sprinkle with the remaining chopped basil leaves. Serve immediately.

I hope you enjoy these recipes. Not only are they healthy and conducive to weight loss, you should be able to prepare each of them in under 20 minutes. Good luck!

Easy Healthy Meals #1 – Healthy Snack Recipes

Snacks and lunches provide the biggest temptation to revert to convenience food. However, it is quite easy to take a little more time in the morning to prepare something nutritious.

If you have children, and they are attending a party or other social event where commercial food will be served, it is also easy to make an alternative at home, like home-made chips. Healthy snack recipes are just as easy as easy healthy meals.

Commercial chips (or anything else deep-fried) available at take-away shops and restaurants are full of free radicals because they are made with cheap, nasty oil, which is continually heated. Beautiful chips can be made at home and are a healthy alternative.

Free radicals are present in cheap vegetable oils like canola, and the numerous bottles in the supermarket labelled “Cholesterol Free”. The level of free radicals present in these oils increases astronomically when they are used for deep frying, especially when the oil is heated to very high temperatures over and over again. Free radicals cause oxidative damage, which creates inflammation in the body. The inflammation damages cells and results in premature aging. If you do need to buy commercial chips occasionally for a children’s birthday, use a plain, unflavoured chip that is cooked in sunflower oil. Avoid all commercial chips cooked in vegetable oil.

Coconut oil (cover 2 cm of a small saucepan)

Slice the round edges off the potato, leaving a rectangle.

1. Cut into even slices, and then even strips.

2. Place in cold, salty water, and cook until the potato is just starting to feather on the outside when stirred.

3. Drain, and place into a large tray.

4. Place in the fridge for 4 to 6 hours.

5. Heat the oil until it reaches 160°C.

6. Cook the potato in small batches, stirring occasionally to avoid the chips sticking together.

7. Place chips on a paper towel and season.

Healthy snack recipes are easy with a few simple recipes!

Easy Healthy Meals #2 – Healthy Birthday Parties

Do we need to feed our children junk food for birthday partiesall At a recent party, I heard a mother say, “You have to give them junk food at a birthday party!” I guess people think that the kids won’t have a good time without it.

I have been throwing healthy birthday parties for my children for the last 10 years, and I can tell you that they don’t need the junk food. You can provide healthy food that they will love, and they won’t even realise it is healthy. The food always gets demolished at my children’s parties. They love it. Even the teenage boys that come to my 15 year old’s parties devour the food.

Here is my favourite spread for birthday parties:

As Jamie Oliver says, “This is the first generation of children expected to die before their parents.” We need to stop feeding our children garbage. We have a great opportunity to make such a difference in their lives by taking a stand, putting in a small amount of effort, and feeding them well, even at birthday parties.

Healthy Birthday Parties are easy with a few simple recipes!

Recipes for all the above easy healthy meals can be found in “Great Health is a Piece of Cake”.

Putting together quick healthy meals throughout the week is a great way to maintain a fit lifestyle. And just because it’s quick and easy to put low fat meals together doesn’t mean they won’t taste good or leave you feeling hungry. In fact, eating healthy should leave you feeling satisfied and full. You don’t even have to do a lot of planning in order to come up with quick healthy meals the whole family would enjoy.

Mix things up a little at your house, and try these low fat meals for yourself. They’ll have you creating your own delectable low fat meals in no time!

This is a tasty, simple dish that you can throw together any day of the week and that will fill up even the biggest of eaters. Simply throw an eight ounce package of oil packed, sun-dried tomatoes into a food processor or blender then add: 6 medium tomatoes, 4 cloves of garlic, A handful of fresh basil, or 1 tablespoon of the dried variety, A dash of red pepper flakes1/3 cup of olive oil; Mix the ingredients together until it’s all blended. Then just toss the sauce with cooked whole wheat pasta and you’ve got yourself quick healthy meals that takes less than 15 minutes to eat. Consider serving salad and a piece of bread to complete the meal.

Relying on canned ingredients isn’t always a bad thing, especially when it’s a really hectic and busy day. If you’re in need of a filling meal that takes little time to prepare, this is the chili for you. Start with a can of corn and two cans of your favorite beans (black beans and pinto beans work well), and throw them in a large sauce pan.

Next, chop up the following ingredients and ad them to the pan as well: 6-8 medium tomatoes, 1 medium onion, 4 cloves garlic, Fresh herbs and spices to taste; Simmer on low heat for about 15 minutes and it’s ready to be enjoyed. This low fat dish is excellent served on a bed of freshly prepared brown rice or even over mashed potatoes.

These are quick healthy meals that can be put together in literally minutes. In fact, it’s extremely versatile and the ingredients can be switched up every time it’s made. Start with large collard leaves (three per person is usually a good number) and leaving the stems in tact, throw the leaves in a large pot of boiling water. Let them simmer for six minutes, then drain and let them dry. In the mean time prepare your filling. Some ideas are:

-Mashed potatoes dressed up with tomatoes, basil, olive oil and garlic

-Seasoned chicken breast that has been broiled or baked-Prepared corn bread stuffing

The options are endless when it comes to the different ways these quick healthy meals can be prepared. Once the filling has been cooked, spoon it onto the middle of each collard leaf and then

roll the leaves up to enclose the filling. Serve the stuffed greens of a bed of mashed potatoes, salad or rice and drizzle it all with a little balsamic vinegar.

I get emails just about every day from readers who are trying to make healthier food choices, but they are having trouble sticking with it because they can’t stop snacking during the day. I know that many people think that in order to lose belly fat they need to eat boring stuff like chicken breast, brown rice, and broccoli all day, but that is completely false!

There are a ton of meal plan options that are not only healthy, but also delicious and not boring at all. The most important thing is to keep the meal plan fresh and new so it doesn’t get boring.

Having a healthy “mini-meal” between meals is a good way to keep your cravings under control and also keep your metabolism burning strong. If you are still eating 2 or 3 big meals per day instead of 5 to 6 small meals this is exactly what you need…a healthy mini-meal to eat between meals or when you get hungry during the day to help jumpstart your metabolism and curb cravings.

The reason most people fail to stay on the right track is because they just don’t have a plan. They don’t bring their meals and snacks to work with them, and then get hungry around 2pm…and then end up hitting up the company vending machine. Sound familiarall

If you fail to plan, you plan to fail. If you don’t have a healthy mini-meal or snack close by when you are at work, or out running errands, chances are you will stop at the drive through, corner store, or vending machine and grab some junk food.

Here is a list of a few of my favorite lean body mini-meals that I’ve used successfully in my own diet that I think you will love. They are simple, quick, easy, healthy, and delicious.

Quick and easy health mini meals:

-Cottage cheese with sliced berries and/or walnuts

-Apple slices microwaved for 30 seconds and sprinkled with cinnamon

-Protein yogurt (Greek yogurt + protein powder + frozen raspberries)

- Nut & berry mixes (almonds + strawberries, cashews + raspberries, etc)

-A few hard boiled eggs with Mrs Dash Seasoning & or hummus

-Apple slices with almond or cashew butter

Building a solid nutritional plan is like climbing a ladder. Start with the first rung (the basics) – and slowly make your way to the top. Remember, the possible combinations and variations of healthy “mini-meal” ideas are limitless. Be creative and experiment to see what you enjoy eating. The secret to success is to keep your nutrition plan healthy, fun and exciting!

Easy and Healthy Meals for Busy People

Easy and Healthy Meals for Busy People

Too busy to fix and eat healthyall Planning and preparing meals is always a challenge, especially when you are trying to learn new ways of eating and are busy! Following a set menu plan is one option, but menus planned by someone else don’t always include the foods that you enjoy. Planning menus for optimum health involves using macronutrients, such as protein, whole grains, vegetables, and fruits, for steady blood sugar, along with food preferences and other guidelines such as limiting calories for weight loss. Strive for balance between your food components when creating your meals.

Here are a few healthy meal suggestions for breakfast, lunch, dinner, and snacking that you can easily make and eat at home! Keep in mind that are a great many cookbooks and meal-planning books on the market. If you don’t already own one, invest in one and be creative in your planning of nutritious, creative meals!

Brewed green or black tea or coffee, decaffeinated if you prefer

½ cup fruit or vegetable juice or 8 ounces of water

o Hot or cold whole-grain cereal, low-fat milk or soy milk, a medium piece of fruit or ½ cup of berries or sliced fruito 1 cup of plain yogurt mixed with 1 tablespoon of flaxseed meal or oil, ½ cup of berries, and a small bit of honey, maple syrup, or Splenda® to sweeteno 2 slices of whole grain toast with 1½ teaspoons of nut butter, such as peanut, soy or almond, and a medium piece of fruito Ricotta cheese mixed with a small amount of chopped walnuts, sliced fruit, and a small bit of your favorite sweetenero Scrambled eggs with picante salsa, two strips of nitrate-free bacon or links of nitrate-free sausageLunch

8 ounces of water or brewed green or black tea

o Tuna fish salad and whole-grain bread sandwich, large tossed green salad with olive oil and lemon juice or vinegaro Grilled chicken Caesar salad with dressing on the side, a medium piece of fresh fruito Vegetable, black bean, or lentil soup, sliced turkey and whole-grain bread sandwich with leafy lettuce, tomato, cheese, and bit of mayonnaise o Cottage cheese with a large peach split in half served on green lettuce leaves, a crisp rye crackero Pasta with marinara sauce, tossed green salad with dressing on the side, gelatoDinner

8 ounces of water or brewed green or black tea

o Grilled salmon or cold-water fish; grilled vegetables such as red, yellow, and green peppers, red onions, zucchini or summer squash; and basmati riceo Spaghetti with marinara sauce in olive oil, steamed broccoli, tossed green salado Pasta with sautéed Swiss chard, steamed or sautéed vegetables, mixed fruit compoteo Broiled or grilled boneless, skinless chicken breast, steamed broccoli sprinkled with 1 tablespoon grated Parmesan cheese, a whole-grain rollo Sirloin beef tips over noodles, steamed green beans, sliced strawberrieso Red beans and rice with salsa, tossed green salad with Greek oliveso Lentil soup, mixed vegetables, fresh fruitSnacks (between breakfast and lunch, lunch and dinner, and after dinner)

8 ounces of water with each snack meal

o Apple slices with nut butter or a slice of hard cheeseo A hard-boiled eggo Celery, carrot sticks, or pita chips with hummuso Small handful of walnuts or pumpkin seedso Air-popped popcorn or low-fat microwave popcorn

Copyright 2006 Mary El-Baz. All rights reserved.

Healthy Meals for Dinner: Three Delicious and Simple Healthy Meals to Prepare for Dinner

Healthy Meals for Dinner: Three Delicious and Simple Healthy Meals to Prepare for Dinner

Enjoying healthy meals for dinner is not only a great way to end a day of work or recreation, it is also a wonderful way to help keep your metabolism running smoothly and even help you lose those extra pounds. If you’ve found yourself running to the freezer aisle in search of processed food high in sodium, fat and other unhealthy ingredients that seems comforting when you eat it and induces pangs of guilt and heartburn later, then it’s understandable that you’re looking for better choices. Here are three suggestions for healthy meals for dinner that are both delicious and simple to prepare.

Most of the work involved in this meal is preparation. Begin by setting your oven for 375 degrees. You’ll be using the center rack, so be sure there is adequate space overhead. Roasting time will be determined by the size and amount of chicken you are preparing.

Lightly grease a pair of roasting pans with extra virgin olive oil. Prepare your vegetables first:

Choose a few favorite vegetables, such as red potatoes, zucchini, and bell peppers. Alternately, try some winter squash. Cut these into big chunks, use a little salt and pepper and your favorite spices, and toss them around in the roaster to coat them.

Next, get your chicken ready. If you want to roast a whole chicken, it will take longer than if you roast chicken breasts or a cut-up chicken. If you’re going with boneless, skinless breast pieces, be sure to cover your pan with foil and add a little bit of water or broth to the pan so they retain their moisture.

You can adjust this recipe to include your favorite seasonal vegetables, and you can make any amount you like. Make extra for tomorrow’s lunch. You can add a salad or whip up some green vegetables on the stovetop once the roasting has been completed.

This is a super fast meal that can be thrown together in the blink of an eye.

Set your oven’s broiler on low, and use the middle rack. Use a dab of olive oil to coat a baking sheet, and sprinkle the sheet with a little salt and pepper before you put the salmon on it. Put a dash of olive oil on top of the salmon to help it retain its moisture and to add a little more heart-healthy fat, then sprinkle some balsamic vinegar on top. Next, use a little salt and your favorite spices to season the fish, and pop it in the oven. If it is thawed, it will take about 10 minutes to cook, depending on its thickness. If it is frozen, it will take just a little longer.

While the fish is under the broiler, assemble your salad. Serve it up, and enjoy a healthy, quick dinner.

The crock pot is one of the best inventions ever. You simply put your ingredients in before you leave for the day, and when you come home, dinner is ready. Use lean meats and a variety of your favorite vegetables to create healthy meals for dinner without making too much of an effort, or create vegetarian dishes with rice and legumes, plus veggies. You can even use crock pot liners to make cleanup easier. Don’t forget to season your foods – different spices can give the same basic ingredients a variety of flavors so that you can enjoy a variety of tastes without spending hours shopping. Add a fresh green salad and you’ve got dinner in about 10 minutes of prep time. There are plenty of great crock pot recipe books available, and you can easily change recipes to suit your needs and fit into your healthy eating plan.

These are only a few suggestions for healthy meals for dinner. Remember, choose organics as much as possible, and select wild-caught fish and humanely raised meats. Not only will your dinner be good for you and great for your waistline, it will be something you can feel good about serving. Got 10 minutesall Go make dinner!

Easy and Healthy Recipes: What to Look For In Healthy Diet Foods

Easy and Healthy Recipes: What to Look For In Healthy Diet Foods

No matter what the season, finding easy and healthy recipes to keep yourself and your family from succumbing to food boredom can sometimes feel like a challenge. We can hear you saying, “Chickenall We’ve had it three nights in a row! Fish? Well – that’s a thought but I don’t usually keep fish on hand. Beef? Isn’t that terribly unhealthy?” The best recipes are those which are healthy, fun, and easy to make. Here are some tips for helping you to choose the right ones.

Unlike many American favorites, foods from various cultures that emphasize vegetables, whole grains, and healthy cuts of meat can be an interesting departure from the ordinary, and they also tend to be much healthier. Most favorite easy and healthy recipes from Indian and Asian cultures for example, do not give you a list of canned items to purchase for the recipes. Instead, they call for spices like ginger and turmeric. They usually call for very little fat, and many times, you can substitute broth for much of the fat used in sautéing.

Tip #2: Look For Foods Your Whole Family Will Enjoy

Making a lot of foods no one in your family will enjoy, much less try, is an exercise in futility. If your family is very picky, you can begin transitioning to easy and healthy recipes by adding some different touches to the recipes you already use. For instance, if you usually use the highest fat ground beef available to make your tacos, then use low fat ground beef instead. Increase the amount of vegetables you use, and next time, make it taco salad instead of tacos, eliminating the taco shells and using a sprinkling of organic corn chips to garnish the salad instead of as a base. Use more salsa and less sour cream, and enjoy a healthy scoop of guacamole. This type of transitioning lets your family enjoy the flavors they are accustomed to, while increasing the amount of healthy food they (and you!) are taking in.

Tip #3: Healthy and Easy Recipes Don’t Have to Be Expensive to Make

A tight budget is often a fact of life, and there is no reason to spend more than necessary on your meals. The good news is that many of the best easy and healthy recipes you can create are based around whole grains,lentils and fresh vegetables, using very little processed food if any. You can buy in bulk and save money, and you can double your recipes, portion out healthy foods you have made, and have them for lunch instead of buying expensive pre-made lunch items that could be contributing to an expanding waistline.

The bottom line? Look for healthy foods in season and stock up on fresh herbs and spices. Changing the way you eat doesn’t usually happen overnight, especially if you are cooking for a family. The good news is that every step you take toward healthy cooking and eating is a positive one. Soon, you’ll have new selection of easy and healthy favorite recipes to enjoy.

Healthy Crock Pot Recipes With Easy Preparation

Healthy Crock Pot Recipes With Easy Preparation

The other day I was looking through my grocer’s weekly sale flyer and I found myself thinking, “The easier the preparation, the worse it is for you.” Think about fast food. No preparation, but completely unhealthy.

I continued my thoughts through meal preparations – frozen TV dinners, frozen pizza, frozen “meal in a bag”, boxed dinners, the list goes on and on. We are so concerned with doing things quickly we are hindering our health by jamming our bodies full of preservatives and things with names too long to state and too difficult to pronounce.

I pictured my grocery store, which wasn’t difficult since I’m usually there at least twice a week. I love my grocer’s produce section, seeing all the fresh fruits and vegetables; I usually spend most of my time there. However, thinking of all the isles that follow, my thoughts were once again confirmed. Packaged food after packaged food – even in the organic isle! I know that cooking with natural ingredients is the best way to go, but how are we to do it if we’re bombarded with packaged, boxed, preserved foodall

Thinking about my own cooking, I know that I use more “pre-packaged” items than I probably should. For convenience sake, I often used frozen vegetables and canned tomatoes. I feed my kids boxed macaroni and cheese. However, they don’t eat frozen dinners, ready-made frozen chicken, and we never eat at fast food restaurants.

These thoughts drove me to research my own recipes; were there a handful of crock pot recipes with extremely easy preparation that are healthy? I did find a bunch, and although the recipes with canned soups tend to be higher in sodium, I believe I found a nice balance between easy preparation and health. Plus, every recipe on the list has 10 ingredients or less. You can view these recipes at http://www.natalies-recipes.com/website/easy-healthy-recipes.aspx.

When it comes right down to it, we want to be healthy and feed our families healthy meals. However, our busy lives often take over and prevent us from doing so. I hope that I have offered you some options to avoid the frozen dinners and fast food restaurants and create healthy meals with ease.

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