food

Healthy Habits (Part 2) – Eating less salt

Salt is a mineral that contains 40% sodium with the remainder containing chloride. We need salt to maintain the correct level of body fluids and movement of muscles. Salt is one of the oldest food seasoning as well as a food preservative.

However, we all should aware of health risk associated with salt consumption. Taking more salt could lead to high blood pressure, a condition that damages the circulation system. Not everyone susceptible to taking more salt. Each body reacts to salt differently. However, the 2010 Dietary Guidelines suggest that adults should limit daily intake of salt to less than 2,300mg.

How do we limit our daily intake of salt? Here are some suggestions:

• Instead of table salt, use large crystal salt. This could cut down your salt intake by 25%.
• Prepared food contains more salt since salt act as a preservative. So, cut down your use of packaged food. Make a batch of your own convenience food with less salt.
• Use alternatives such as spices and other flavorings.
• If you have to use salt, try using it only once a day.
• If you have to use canned food, try rinsing it to take away some salt.

Healthy Habits (Part 1)

Add more fruits and vegetables to your daily diet.  They are naturally high in antioxidants, vitamins, fiber and minerals.  If you are keeping track of your daily calorie intake, they are less in calories too.

If you have a New Year resolution to lose weight, fruits and vegetables will substitute high calorie food items you were taking before.  Keep a big bowl of fruits on your kitchen counter within reach and in clear vision.  It will help you and your family to develop a healthy habit of eating fruits.

Make a pot of soup with lots of vegetables.  It is inexpensive, quick and easy to make, and filling.  Fresh winter vegetables are in ample supply.  Mix in carrots, potatoes, squash and parsnips.  Roast some of the vegetables to enrich the flavor of your soup or puree some of it to thicken your soup.

If you have a habit of snacking between meals, keep a bagful of vegetables within reach.  Carrots and celery are excellent substitute and they fill you up until your next meal while providing healthy vitamins.  Fruits are excellent snacks too.  Bring a mixture of fruits such as grapes, blueberries, and dried fruits to snack on at work.

Reasons why you should not use MSG

Monosodium Glutamate more commonly known as MSG is used commonly as a flavor enhancer in many fast foods, processed foods, Chinese food, tinned foods and many other foods. Though commonly used the safety of this product has been controversial.

Though classified as a food ingredient that is “generally recognized as safe” by the Food and Drug Administration, there have been many complaints of adverse effects caused by the use of MSG including a rise or drop in blood pressure, headaches, nausea, heart palpitations, chest pains and many other symptoms.

MSG is derived from an amino acid called glutamic acid and was first discovered in the early twentieth century by a Japanese chemist who extracted the amino acid from seaweed and kombu. At present it is produced commercially mostly by fermenting molasses.

It is said that MSG increases the levels of insulin produced in the pancreas which makes you feel hungrier faster and as a result makes you eat more. It is injected to rats used for research to make them obese.

One of the main purposes of the extensive use of this is the addictive component. People tend to eat more of the things which include MSG over foods that don’t have it.

How to avoid wasting food

We all remember our mothers telling us to finish everything on our plate and not to waste any food. This is all the more important in the present day context where there are millions of people who do not have even one proper meal a day. Every time you throw away food, think of the less fortunate and make an effort not to waste.

Plan your meals

Have a meal plan for the week and base your weekly grocery list on this. With experience you will know the quantities needed for your needs and only purchase the necessary quantities. If you want to try out exotic recipes, buy the ingredients which will not be used in your regular cooking in the smallest quantity available.

Be a smart shopper

Do not buy excessive quantities of a product just because it is on special. Without realizing it will be past the use by date

Use leftovers

Leftovers can be used as an ingredient to prepare another dish or as part of the next meal. Do not throw them away.

Store food properly

Make sure the food is properly stored in suitable containers to maximize its use, such as wrapping meats properly before freezing to prevent it from drying.

How to choose the right wine for your meal

It can be confusing to select the perfect wine to compliment your meal. You need to be aware of the different types of wines and how each one enhances the flavor of food as the right pairing can vastly improve a meal.

The traditional rule was red wine with red meat, white wine with white meat and to start the meal with a light wine and finish with a red. But the types of wine as well as the variety of cuisines available nowadays makes the pairing a little more complicated.

A white sparkling wine or champagne can be served as an aperitif while a chardonnay will compliment an appetizer of bruschetta.

A main meal of roast chicken should be served with a Chardonnay, Sauvignon Blanc or a Chenin Blanc while a Zinfandel or dry Rose would go well with BBQ chicken.

A Cabernet Sauvignon or a Merlot will pair perfectly with roast beef as would a Zinfandel.

Fish is traditionally served with a white wine such as Chardonnay or a Riesling whereas fatty fish like salmon will be perfect served with a Pinot Noir. Serve prawn and lobster with a Chenin Blanc or a Sauvignon Blanc.

A Port or sherry can be served for dessert.

How to make use of leftover food

Are you in the habit of storing leftovers in the fridge and forget about it until a week later when it is too late to use it and end up throwing it in the garbage? With a little creativity you will be amazed at what you can do with your leftovers.

First of all you need to plan out what you are going to do with the leftovers, have it incorporated in a later meal so that you will not forget it. If you have left over roast chicken use it in tomorrow’s pasta dish or in a sandwich. Leftover meat loaf can be cut in to small cubes and used instead of meatballs in your spaghetti or serve over rice with barbecue sauce.

Have a leftover night one day of the week. Take out all the leftovers in the fridge, heat it, do a little modification if you need to, such as making a soup from the veggies and you will have a full meal without any hassle and you will be saving money too.

If you have a lot leftover, put them in freezer bags, label them and freeze. You can use them for an easy meal later.

How to add more vegetables to your meals

We all know vegetables are good for us, but how many of us count it as a favorite food and children are notorious for not liking their vegetables. Ideally, we should have at least three servings of veggies a day. How can we make tasty meals with the addition of plenty of veggies?

Juice: vegetables such as carrots, beets, celery, cucumber and tomato put through a juicer with fruits makes delicious and nutritious juices with many servings in one glass.

Make an omelet with peppers, mushrooms, spinach, tomato and onions for a tasty breakfast or have it for lunch with a leafy salad.

Soups: Add pureed veggies to your favorite soup, it will thicken and add flavor to your soup.

Add grated carrots, cabbage, parsnips, and broccoli to your pasta sauce and “hide” grated veggies in meatballs, kids will eat their favorite meal without knowing it is full of veggies.

Grow your own veggies: and get the kids involved. There is nothing more satisfying than gathering fresh produce from your garden and having it on the table.

Always buy seasonal produce and preferably from a farmers market for optimal taste and nutrition.

Homemade coconut ice cream for a tropical taste

Guest post written by Karen Osteen

During the summer I just crave tropical tasting things. I think that it’s because it’s just so hot and it seems like that’s the appropriate stuff to eat. Too bad that isn’t readily available so much in my hometown. So instead I had to come up with something on my own about a week or so ago when the urge for something tropical and cold really hit me. So, what I did was I looked online to see if I could find a recipe for some tropical tasting ice cream or sorbet that I could make.

While I was online looking up that stuff, I ran across the website www.CLEARWirelessinternet4G.com and after I looked through it a little bit I decided to change over my home internet service to the provider. That needed to be done for a while anyway, so that just ended up being the perfect chance to do it.

I found a recipe for coconut ice cream that simply sounded to die for. That’s actually one of my favorite tropical flavors anyway, so I went with that and I’m pretty sure that I went with the right choice because it ended up turning out fantastic tasting!

HOW TO REFRIGERATE FOOD SAFELY

We almost take for granted the role the refrigerator plays in our daily life. Nearly everything we eat will have been in the refrigerator at some point. Follow these simple rules to keep refrigerated foods fresh and safe.

1. The temperature in the refrigerator should be 40 F and the freezer temperature should be below 0.

2. When keeping meat, poultry and fish in the fridge keep it in a well sealed container at the bottom shelf, to prevent dripping. When freezing wrap well with foil or cling film to prevent freezer burn.

3. Cooked food should be cooled immediately and stored in the fridge in covered storage in containers and use within two days. Putting hot food in the fridge will raise the temperature in the fridge which will promote bacterial growth.

4. Place eggs in the box on a shelf and not on the door.

5. Always transfer food from open cans to storage containers before refrigerating to avoid the metal leaking to the food.

6. Avoid opening the door frequently.

7. Do not store foods beyond the use by date.

8. Clean the fridge regularly to prevent cross contamination of foods.

HEALTHY EATING WHILE TRAVELLING

We all enjoy a vacation away from home with family and friends. Traveling gives an opportunity to bond with family, explore new places, cultures and cuisines and get away from the stress and monotony of daily life.

One of the most enjoyable aspects of a vacation would be trying out different types of food. With the many choices available it is easy to divert from healthy eating. Therefore it is very important to plan ahead and more so if you are traveling with children.

When taking a road trip pack plenty of healthy snacks, such as cheese and crackers, dried fruits and nuts, fresh fruits, and if you have a cool box pack in some homemade sandwiches. This way there won’t be a need to stop at fast food restaurants on the way.

Do research on the restaurants on your way and at your destination and pick ones which serve healthy foods. Order foods that use least amounts of cooking oils, salt and sugar.

Take plenty of water and juice.

By not over indulging, you can enjoy a delicious calorie laden meal occasionally and not feel guilty about it; after all you are on vacation!

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