simple healthy ideas

The Easiest Way to Stop Caffeine Addiction

noreply@blogger.com (Anonymous) — Mon, 25 Nov 2013 06:19:00 +0000

Like any other drug addiction, caffeine addiction is not easy to overcome. This is because caffeine affects our emotions and behaviors, impairing our judgement and wit and consequently making the struggle against it even more difficult.

For a lot of people the word caffeine means literally coffee, while in fact, caffeine does not occur solely in coffee beans but in a wide array of both natural and human made foods and beverages.

Caffeine is present in coffee beans, tea leaves, kola nuts, yerba maté, guarana berries, cola drinks, energy drinks and to a much lesser extent in chocolate. Caffeine effects may differ slightly depending on its source, and whether it is natural or synthetic. I have personally noticed that Caffeine found in some coffee beans such as Robusta, is much more potent than caffeine from Arabica beans while the effect of the synthetic caffeine normally added in cola soda drinks, was the softer form I have encountered, which may be because of its synthetic nature.

Caffeine addiction

Caffeine is an addictive drug, more addictive than marijuana, even close to nicotine and cocaine's addiction level. That means cutting caffeine cold turkey will triggers several withdrawal symptoms ranging from severe headache or back pain to serious depression-like symptoms.

Personally, I have quitted caffeine consumption several times during a 10 year period, but never succeed to stick with my abstinence plan more than two months. I obviously tried all methods before finding the right solution.

Cutting caffeine methods:

1- Cold turkey:

This method consists of stopping caffeine abruptly; it works like a charm but gives you the strongest withdrawal symptoms. Mine was so severe that I stayed on my bed one week, back pain, depression, annoying tingling sensations in my legs and flu-like symptoms to name but a few. You can try this way if you don’t have a job, attend a school, or you have any social duties that may be ruined by your sudden anger.

2- Cutting back gradually:

By cutting back caffeine gradually, you will let your body to accommodate itself to the absence of caffeine gradually. As appealing as it may seem to be, this method has its own downside too, it requires a strict discipline, if you are a real caffeine freak then you will not be able to cut caffeine intake steadily and smoothly. As with cocaine or nicotine, once your body tastes its first matutinal dose of its cherished drug, it starts claiming more of it; the craving that follows the first caffeine ingestion is the biggest problem. It is preferable to take your first coffee hit later rather than taking it in the early minutes of your day.

3- Switching to decaffeinated coffee:
Decaffeinated coffee does contain caffeine. I have switched to it and ended using large quantity of decaffeinated coffee powder in my kettle to have the same hit. I was just ingesting the same amount caffeine plus the unwanted effect of coffee acidity.
So what is the easiest method?
As I have explained, the “cold turkey” method's problems are the withdrawal symptoms while the “Cut back gradually” culprit is the craving and the impossibility of following the plan rigorously.
The easiest method that has worked for me is this:

Switch to green tea or black tea as a primary source of caffeine in the morning, avoid coffee in the morning.
Decrease your amount of coffee during the day, until you stop it. But meanwhile, keep increasing tea intake during the day. At this stage, green tea has to replace coffee.
Remove from your home and environment if possible any trace of coffee. Your cabinet must contain only tea.
Commence exercising and start also decreasing your tea intake as well. Sport helps regulate body hormones levels. This would assist your body to overcome withdrawal symptoms.
Continue exercising and decreasing tea consumption, at this moment your breakfast should be 100% free of caffeine, opt for healthy breakfast such oatmeal, fried eggs, bacon, barley soup, fruit juice. If you like to drink something hot, try Rooibos tea.
Stick with your caffeine-free plan tightly for at least for 6 months in order to allow your body to forget caffeine.

_http://only-healthy-ideas.blogspot.com/2011/06/easiest-way-to-ditch-caffeine-addiction.html

Guest Post: Musings of a Healthy Cooking Teacher

noreply@blogger.com (Anonymous) — Sun, 24 Nov 2013 07:07:00 +0000

Stacey is a Registered Dietitian at a large Midwestern university. She teaches healthy cooking classes and is a working mom of four kids ages 10 and under.

Why did I start teaching healthy cooking classes? Simply put, there are too many people who don’t know how to read a recipe or use common kitchen appliances. (Microwaves don’t count.)

It’s becoming generational. I found that when I did demonstrational classes, people loved tasting the food, but never actually thought about making it at home. I call it the “Food Network Halo Effect,” in which viewers watch the network, but never end up cooking anything on screen. However, once they landed in a kitchen, participating in the process made them less afraid to make mistakes, and those small victories gave them confidence to start trying things on their own. As I tell my classes, “It’s only food, not rocket science.”

I had one college freshman approach me during a class, embarrassed he didn’t quite understand recipes. The five minutes we spent learning have unlocked a world of healthier eating and for him, not to mention several ways to save money.

Time and time again, when folks get together and cook, really cool things happen: community development, team building, the melding of cultures and camaraderie. Often they walk in with uncertainties, but walk out laughing, encouraging each other to try recipes. Either way, as an educator, I see behavioral changes happen faster than if they participated in any lecture or demo.

I personally believe food is meant to be enjoyed. It’s a part of our culture, our traditions, our memories. But I also realize that for health’s sake, we need balance, so we can simultaneously enjoy food and nourish our bodies. This is important whether you’re trying to maintain your weight, prevent medical issues, or if you are smack dab in the middle of a health crisis. I try to teach the concept of balance to my own children, as well. If they enjoy a double cheeseburger at lunch, you better believe they’re going to have more health-filled options for supper.

Enough of the sermon, and let’s get to a recipe! Here’s one of my favorites from the Frugal Healthy Foods class I teach. The secret ingredient is surprising and gets folks talking every time. Try it, and I betchyoo like it, too. Better yet, tinker around with the ingredients (I give some options below) and make it your own.

~~~

If you like this article, you might also enjoy:

American Chop Suey
Food, Finance, and Judging Others
Free Cooking Lessons. No, Seriously.

Sloppy Jacks
Serves 4-6
NOTE: Creative commons photo is from Flickr's Word Ridden, and gives a pretty good idea of what the end product will look like.

1 pound ground turkey (or equivalent Soy Crumbles)
1 small onion, chopped
1/2 cup ketchup
1/4 cup water
1 teaspoon chili powder
1 15-ounce can plain pumpkin (not pie filling)
1 teaspoon apple cider vinegar
Pinch black pepper
Whole wheat buns

In a large nonstick skillet, cook meat and onion over medium heat until meat is no longer pink. Drain and return to pan. Add ketchup, water, chili powder, pepper and vinegar and mix well. Stir in pumpkin, cover, reduce heat to low, and simmer 10 minutes.

Options: Add brown sugar if you like it sweeter, hot sauce if you like it spicier, and chopped green pepper if you want a one-pot meal; you can also serve over baked potatoes.

NOTE: The pumpkin is a power-packed nutrition addition to this recipe as well. It is super high in vitamin A!

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
NOTE: Calculations do NOT include buns, since they numbers can vary wildly depending on brand.
Four servings: 236 calories, 8.5 g fat, 3.6 g fiber, 23.4 g protein, $1.24
Six servings: 157 calories, 5.6 g fat, 2.4 g fiber, 15.6 g protein, $0.82

Calculations
1 pound (93/7) ground turkey: 640 calories, 32 g fat, 0 g fiber, 88 g protein, $2.80
1 small onion, chopped: 29 calories, 0.1 g fat, 1 g fiber, 0.6 g protein, $0.15
1/2 cup ketchup: 120 calories, 0 g fat, 0 g fiber, 0 g protein,
1/4 cup water: negligible calories, fat, fiber, and protein, $0.00
1 teaspoon chili powder: 9 calories, 0.4 g fat, 0.9 g fiber, 0.3 g protein, $0.05
1 15-ounce can plain pumpkin (not pie filling): 145 calories, 1.3 g fat, 12.3 g fiber, 4.7 g protein,
1 teaspoon apple cider vinegar: negligible calories, fat, fiber, and protein, $0.02
Pinch black pepper: negligible calories, fat, fiber, and protein, $0.01
TOTALS: 943 calories, 33.8 g fat, 14.2 g fiber, 93.6 g protein, $4.94
PER SERVING (TOTAL/4): 236 calories, 8.5 g fat, 3.6 g fiber, 23.4 g protein, $1.24
PER SERVING (TOTAL/6): 157 calories, 5.6 g fat, 2.4 g fiber, 15.6 g protein, $0.82
_http://cheaphealthygood.blogspot.com/2011/01/guest-post-musings-of-healthy-cooking.html

When NOT to Eat Cheaply, Healthy, and Good (er, Well)

noreply@blogger.com (Anonymous) — Sat, 23 Nov 2013 01:27:00 +0000

There comes a time – or several times – in the course of things when eating healthfully and inexpensively goes right out the window. Maybe you’re working on a major project. Maybe you’re having a baby. Maybe you’re quitting your job, finding a new one, marrying, moving, or trying to get over the passing of a loved one. Rightfully, you have other concerns.

And you know what? That’s okay.

The Artist Formerly Known as Husband-Elect and I just wrapped up the busiest and most joyous month of our lives, during which we ate approximately two vegetables. (Wait. Is frosting a vegetable?) Preparing nutritious meals was next-to-dead-last on our list of priorities, just above keeping up with the Mets. (*grumble*) Instead, we were penning vows, seeing to the happiness of 140 loved ones, and entering a state of marital bliss unrivaled, even by a really good pot of macaroni and cheese.

Now, we’re home. The wedding festivities and pasta-packed honeymoon are over. We knew it would happen eventually. And with it done, it’s time to resume dietary normality. And once this time – this busy, emotionally haywire time – passes, you will, too.

Meanwhile, here are a few tips to get you through the rough parts.

Take it easy on yourself.
Order takeout. Choke down your five-minute hospital cafeteria lunch. Scarf that three-year-old bag of Sun Chips from HR’s vending machine. Because right now? At this very second? Keeping a budget and a strict calorie count doesn’t matter. What does matter: getting enough in your body to keep going. Forget the rest.

Remember, it’s only temporary.
Of course this doesn’t go for every situation. Kids are pretty permanent, and there are some jobs in which 70-hour weeks are the norm. But once you complete your task and/or get the hang of your new situation, everyday existence will become easier. I promise. Same goes for that interminable project, your inaugural home ownership, or even the tragedy that might consume your world right now. Time will pass, and there will be a dazzling light and pot of delicious turkey chili at the end of your seemingly endless tunnel.

Don’t be afraid to ask for help.
There are people who love you, and in pressured times, they will trip over themselves to feed, cook, or otherwise shove food into your mouth. If no one volunteers, go ahead and ask. Whether it’s a friend, a family member, or a benevolent government agency, somebody is going to step up. Never forget that, and try to do the same for others when you can.

Work good food in where you can.
Sporadically, in the midst of chaos, a cheap salad will present itself to you. (I think Confucius said that.) Eat it. A simple, occasional nod to nutrition will fuel you just as well as half a pizza. And if you can easily find a convenient provider of healthy, low-cost meals? Bonus. Food fuels mood, and keeping your spirits up is vital right now.

Do the best you can with what you have.
Forget keeping up with the Joneses. This ain’t the time. Use your available resources as best you can. If that means three weeks of pantry meals, so be it.

Pick a date to get back on the horse.
I don’t know about you, sweet readers, but I would do bupkis without deadlines. During nerve-racking periods, having that red-letter date provides a definitive end point for stress habits (ex: eating fast food), as well as a psychological starting point for new behaviors (ex: eating home-cooked meals). Plus, on a simpler emotional level, it’s just something to look forward to. Real world example: When projects devolved into anarchy at my old job, we repeated this like a mantra: “Think of it. Next Wednesday this will all be over.”

Help others in the same situation.
What goes around comes around. The love you take is equal to the love you make. Quid pro quo, Clarice. In other words: Pitch in, dearies. Somebody out there could use the assistance.

Readers, how do you eat during difficult or stressful periods? Do you agree or disagree with any of this advice? What practices make life easier? How can we best help others? The comment section is way open. Let’s help some brothers and sisters out.
_http://cheaphealthygood.blogspot.com/2010/10/when-not-to-eat-cheaply-healthy-and.html

Reader Replies: “Healthy” Defined! (As Best We Can)

noreply@blogger.com (Anonymous) — Fri, 22 Nov 2013 03:41:00 +0000

Last week, we discussed defining the word “healthy” in relation to food, and decided it meant … oh, wait. We didn’t decide anything. As it turns out, a universally acceptable explanation of “healthy” is really hard to pin down.
But never fear, because it’s CHG readers to the rescue. Quite a few of you guys chimed in with your ideas on “healthy,” and there were a ton of solid points not mentioned in my post. Even better, we might have stumbled over a working definition. (It’s at the end.)

But first, in seven easy-to-follow categories, in near-original form, here are your thoughts.

(Note: there were some minor edits made for length, but otherwise, reader comments were left largely untouched.)

"Healthy" is MODERATION AND BALANCE

Anonymous: Healthy = moderation. In all things. Including moderation.

Wosnes: Someone else said it: moderation in all things, including moderation. There are definitely times to be immoderate. Not every day, but some days.

Wheatlessfool: It all comes down to balance and payoff for me … sometimes, that fudgy brownie IS healthy. Just not every day, and not replacing the foods I DO need to keep me feeling my best.

jenniferocious!: There has to be balance in life and while I strive to eat a majority of my meals from recipes and foods I would qualify as healthy, I also know its okay to indulge in a bowl of mac'n'cheese or having a frou frou coffee drinks once in awhile.

Debbie: I love my mama’s homemade mac & cheese, fried pork chops and green bean casserole. … If I ate it every day, I’d die in approximately 4.2 months, because … it’s high in fat, calories. BUT. If I only eat it once or twice a year – say, for my birthday – then it’s not bad at all. It’s an indulgence.

"Healthy" is LONGTERM

Kristen@TheFrugalGirl: It's important to look at the overall diet instead of trying to make sure every. single. thing. you eat is bursting with nutrition. I eat a lot of whole grains, fresh produce, and fresh dairy, and so I don't think a little dessert every day is going to kill me.

Joy Manning: When we are assessing the relative health of our diets, we should look at a whole week or month or year of meals and consider the variety of nutrition it provides, but also the pleasure. Getting pleasure from meals is, by my definition, part of a healthy diet. Whole ingredients + time and effort cooking + a wide variety of delicious real food = healthy over time.
"Healthy" is SMART SUBSTITUTING

Rebecca: By [the] strict definition, things like macaroni and cheese may not be "healthy", but they do qualify as "healthier" than typical versions of the same dish. And besides, who wants to be perfectly virtuous all the time?

Allison: I'm always interested in making unhealthy dishes healthy or even a little healthier. For example, I substitute pureed potato for cream and butter in any "cream of" soup, swap applesauce, mashed bananas, and avocados for milk and butter in baked goods, etc. Recently, I experimented with baked green tomatoes - still not exactly "health food," but at least a healthier version of a caloric - but oh-so-yummy! - treat.

"Healthy" is UNPROCESSED FOOD

Relishments: For me, healthy food is food that's has a low or reasonable amount of sugars and fats. It's not overly processed-ideally it's something I made, not something that came out of a box.

Kristen@TheFrugalGirl: I generally think that healthy food is food that's fairly unprocessed (real yogurt vs. watermelon Gogurt, homemade granola vs. Cocoa Puffs, fresh green beans vs. the canned sort, etc).

Daniel: I use a really simple shorthand to define healthy. If it's a first-order food with little processing, it's healthy enough. If it's a second-order food, meaning a food that's packaged and processed, it's unlikely to be healthy.

April: I think fake food is a much bigger health issue than fat. Skim milk may be lower in fat than whole milk, but it is a fake food--it certainly doesn't come out of the cow that way! … One could argue that God (or evolution, if that's what you believe in) knew what He/it was doing, and doesn't need to really be improved on.

Healthy is ACTUAL FOOD

Regina Terrae: For me, healthy food is produce-focused, like you said; fresh and seasonal and varied; uses naturally-raised meat as a condiment or at least in smallish portions; simple, unprocessed, whole.

Libby: For me, healthy means that the meal contains whole grains, beans and/or nuts, lots of veggies, and no meat or dairy. its also important to me that the meal is high in fiber and has little to no saturated fat (poly and mono are fine).

Allison: I have my own definition of healthy largely based on my own health goals: lots of healthy fats, calcium, garlic, leafy greens, berries, and protein - for … maintaining good heart, skin, bone, and muscle condition.

Wosnes: My own mantra is "mostly homemade." I aim for the opposite of Sandra Lee: 70% (or more) fresh food and 30% (or less) ready made products. I think I'm at about 85/15, including condiments.

Becca: Healthy to me is whole foods or just one step away (for example, I use frozen veggies when fresh aren't in season). … That being said, I am currently providing child care for a two year old and my 6 month old, so sometimes mac and cheese from the box keeps me sane.
"Healthy" is RELATIVE

Ross: Whether a person is overweight or underweight has food allergies or medical, religious, or ethical issues the definition is vastly different. … When I was a kid in my early 20's, eating healthily meant eating a piece of fruit or a salad once a month. Now it means watching how many calories I'm taking in a day, limiting my fat intake and the like. So, even as a person progresses through life their perceptions of eating healthy change.

"Healthy" is HOLISTIC

Marcia: Healthy isn't just the contents of an individual dish. It's also the content of your diet and lifestyle.

Regina Terrae: For me, healthy diet cannot be looked at in isolation from healthy lifestyle, i.e. getting the body moving every day.

Laura: “Healthy" is so much more than what you put in your mouth. It's a whole mental/emotional state. I try to eat things that are good for me. I also eat things that are happy for me. I find I'm much healthier and happier overall that way.

AmandaLP: "Healthy" is something that nourishes my mind and my body. I don’t care if what I am eating has tons of fiber and no sugar and lots of protein, if I hate eating it, then it is not healthy for me.

So, to sum, “healthy” (in relation to food) involves: a holistic, relative approach to eating implemented over the long term that emphasizes balance and moderation, smart substitutes, and unprocessed edibles/actual food.

I don’t know about you guys, but that sounds good to me. Huge thanks to everyone who wrote in. Y'all are pretty good at this.

(Photos courtesy of Daily Mobile, Taylorshock's Weblog, and How Stuff Works.)

_http://cheaphealthygood.blogspot.com/2009/09/reader-replies-healthy-defined-as-best.html

10 Tips to Reduce Pimples

noreply@blogger.com (Anonymous) — Thu, 21 Nov 2013 07:19:00 +0000

Pimples are the small monsters that have been creating havoc in the lives of many people since long. They are skin lesions or inflammations of the skin that are commonly caused by clogged or infected pores. The clogging is due to a type of oil called sebum that lubricates skin and hair. Pimples also develop when the blackheads or whiteheads get infected. Hormonal overdrives are also a prime cause of pimples. These monsters can’t be eradicated completely, but their breakouts can be prevented. Here are some important tips to help you avoid and clear them up as fast as possible.

1. Washing the face 2-3 times a day is beneficial. Orange peel powder, made by powdering dry orange peels can be used for washing the face in place of soap. It is refreshing and smells good too.

2. Rubbing fresh garlic on and around pimples can make them disappear without leaving marks behind. This has great effects with regular applications.

3. Oil massages increase the blood flow in veins and exhaust dirt and sweat from the body. These are found to be beneficial in the treatment of pimples.

4. Application of a paste made by mixing 3 tablespoons of honey and 1 teaspoon of cinnamon powder on the pimples can be extremely beneficial. The paste should be applied before sleeping and washed with warm water the next morning. The treatment, when repeated for two weeks, will make the pimples disappear forever.

5. Applying fresh mint juice over the face every night can be very effective in the treatment of pimples.

6. Lime juice and rose water mixed in equal proportions can be applied over the infected area and washed off after 20-30 minutes with lukewarm water. This can have astonishing effects.

7. Although it sounds a little absurd, toothpaste is a proven method to treat pimples from appearing. You can apply it over the affected area overnight and get up with a considerably smaller and more dried up pimple.

8. Wearing oil-free makeup reduces the tendency to cause pore buildup and thereby reduces the emergence of pimples.

9. Baby powder can be used to dry out pimples and even get rid of them.

10. One of the most common advices in connection with the reduction of pimples is overcoming the tendency to touch, squeeze, pinch or prick the pimples. Keeping the hands off pimples can be useful in preventing further infection and scarring.
_http://j-healthyglobal.blogspot.com/2012/09/10-tips-to-reduce-pimples.html

Belly Fat, Weight Loss and the crunch effect myth

noreply@blogger.com (Anonymous) — Mon, 18 Nov 2013 03:02:00 +0000

Do crunches and sit-ups affect body fat?
I have always restrained myself from writing about this topic. The reason behind this is that I thought the myth of crunch and sit-ups’ effect on belly fat had been entombed forever.
I was wrong, this myth is still propagating not only amid ordinary people but also among famous fitness gurus.
Why do we have body fat?
After being digested and processed, macro-nutrients such as fat and glucose are first converted after several steps into glucose and fatty acids. Glucose is released in the blood for urgent energy needs. Likewise, some of the fat becomes available in the blood as free fatty acids. The surplus is stored as fat and glycogen.
Both glucose and fatty acids are used as primary sources of fuel. Glucose is more used for physical activities that require speed, power and so forth. While fatty acids are mostly called on during periods of sleep, indolence or mild physical activity. Those two sources of energies are stored as fat and glycogen when the body doesn’t need them. Since glycogen cannot be stored to a great extent but fat can, any calorific surplus – be it from protein, carbs or fat – is automatically converted to fat.
Abdominal obesity is a stored amount of energy:
Each pound of body fat yields 3500 Cal, this means; if you had 10 pounds of fat hanging on your body, the amount of energy you are storing would be:
10 X 3.500 Cal = 35.000 Cal.
You have to burn this amount of energy you have accumulated or stop eating and therefore letting the body use the stored fat as a source of energy.
Crunches and Sit-ups can’t extinguish this particular spot of fat. Spot reduction is not possible, don’t waste your time. The only possible solution is to cut your calorie intake and exercise regularly. Your workout must include aerobic and resistance training for better results
Why does crunch have no effect on belly fat?
Crunch is a very poor exercise in terms of aerobic effect. 100 crunches burn roughly between 5 to 10 Cal. Let’s see how many crunches you’ll need to in order to lose a mere 10 pounds of belly fat.
35.000 cal/0.05 = 700.000 crunches.
Let’s assume that you are going to do three sets of 15 crunches everyday with no break. This means doing 45 crunches per day seven days per week.
700.000/45 =15.555 days = 42,62 years!
You'll need 42,62 years to remove that 10 lbs of fat! And wait! You would never be able to ditch those 10 pounds of fat in 42.62 if ever you did take one calorie per day above your weight maintenance calorie intake.
Maybe you may think that I was unfair to crunch because I have used the value of 5 Cal per 100 crunches which seems to be the most accepted value. If I changed the value to 10 Cal, or even 50 Cal, the amount of time needed to lose 10 lbs of fat would be respectively 21,31 years and 4,26 years.
Where did the crunch myth come from ?
Thanks to infomercial scams, they are still using the same technique and the same skit. In order to sell their machines, they compare them to crunch in terms of effect on abdominal muscles. Yet, some machines can contract abs 700% or 250% more than crunches, but this is a moot argument. Abs contraction has no effect on fat loss.
_http://only-healthy-ideas.blogspot.com/2011/10/belly-fat-weight-loss-and-crunch-effect.html

How Your Diet’s Acidity is Linked to Diabetes

noreply@blogger.com (Anonymous) — Sun, 17 Nov 2013 05:21:00 +0000

Diets aimed at reducing acidity are becoming increasingly popular, with celebs like Victoria Beckham touting their benefits; and now a brand-new study lends some clout. After tracking over 65,000 women for 14 years, French scientists found that an acidic diet was tied to a 56% greater risk of developing type 2 diabetes compared with one that was more alkaline.
What does that mean? In a nutshell, the foods you eat are metabolized into compounds that either promote acidity, or form alkaline substances, which counter acidity. Animal proteins are particularly acid-forming, while vegetables and fruits are generally alkalizing. In the study, researchers found that a high acid load can interfere with proper insulin function, thus the diabetes connection.
This study is intriguing, and in line with dozens of others that demonstrate the merits of eating more plant-based meals, from weight loss and beauty benefits to a better sex life! To reap the rewards–even if you’re not ready to go vegetarian full time–try out these five easy and delicious ways to replace animal-based foods with more (alkalizing) plants:

Swap minced mushrooms for ground meat
This combo works perfectly in numerous dishes, including stuffed peppers, chili, and tacos. You can also replace a burger patty with a grilled juicy Portobello mushroom. Bonus: you’ll up your intake of metabolism-boosting vitamin D.

Use pureed cauliflower in recipes that call for milk or cream
This trick is terrific for mashed potatoes, creamy soups, dips, and casseroles. Simply steam the cauliflower to retain moisture, mash, blend, and fold into the mix. Bonus: you’ll boost your consumption of filling fiber and load up on potent natural cancer fighters.

Trade dairy-based dressings for creamy avocado
Tired of oil and vinegar? For a thick and creamy dressing, puree ripe avocado with minced garlic, a little apple cider vinegar, lemon juice, fresh basil leaves, and black pepper. This combo is perfect for leafy greens, or as a coating for other chilled veggie side dishes, like a cucumber salad or slaw. Bonus: you’ll take in more anti-aging vitamin E, as well as healthy fats tied to a slimmer waistline.

Sauté with lemony veggie broth instead of butter
Lemons may be acidic tasting, but after they’re metabolized, they’re actually one of the most alkalizing foods on the planet. Squeeze a wedge or two over veggies before lightly sautéing or steaming with organic low sodium vegetable broth. Bonus: you’ll boost your intake of disease-fighting antioxidants and immune-supporting vitamin C.

Use plant-based milk rather than cow’s milk
In smoothies, oatmeal, soups, and sauces, try unsweetened “milk” made from almonds, flax, or sunflower seeds. These replacements work well in both sweet and savory dishes, and may provide less than half the calories of even skim milk per cup. Bonus: the good fats in these plant milks support healthy circulation and protect your heart.
_http://news.health.com/2013/11/13/how-your-diets-acidity-is-linked-to-diabetes/

7 Quick Tips for Vegetarian Health

noreply@blogger.com (Anonymous) — Sun, 17 Nov 2013 05:05:00 +0000

Most of these tips really apply to everyone, not just vegetarians. They may seem trite, but they are tried and true and you will notice the difference in your health and energy levels. Need a little inspiration? Check out how more than 60 people lost weight and improved their health on a vegetarian diet.

Eat a dark green vegetable (broccoli, spinach, kale, collard greens) at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice's Green Machine-its made with fruit juice as well as greens, so it tastes better than others.
Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you're vegan or mostly vegan.
Water water water! It's been said over and over again for a reason-because its true! Most people don't drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.
Make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every dayI try to eat an apple first thing in the morning to get it out of the way.
Reduce your refined sugar intake. I've got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as brown rice syrup, stevia and agave nectar whenever possible (such as in coffee and tea) and indulging in the refined stuff only occasionally.
Keep your favorite salad dressings on hand. I find that I'm much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too--I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and rasberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.
Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

_http://vegetarian.about.com/od/healthnutrition/qt/HealthTips.htm

Nutritionism, Your Health, and Your Money

noreply@blogger.com (Anonymous) — Sat, 16 Nov 2013 13:25:00 +0000

You’ve heard of it. Maybe in a magazine. Maybe in a Michael Pollan or Marion Nestle talk. Maybe on a recent newscast about the lawsuit leveled at Coca-Cola over VitaminWater.

But what is Nutritionism? Why does it get a bad rap? Who is affected by it? What does it cost us? How does it affect our health?

There are many answers to these questions, and we'll try to address them as best we can here. As always, if you have more to say or I get something wrong, the comment section is wide open.

WHAT is Nutritionism?

According to food guru/Omnivore’s Dilemma author Michael Pollan, who picked up the term from scientist Gyorgy Scrinis, Nutritionism is, “the widely shared but unexamined assumption that the key to understanding food is indeed the nutrient.”

In other words, it dismisses a whole food’s composition to focus on its individual components, which are assumed to be most important to your body. A tomato isn’t necessarily valuable because it’s a tomato. It’s valuable because it’s a vessel for lycopene.

WHY is Nutritionism a not-so-good thing?

In many cases, there’s little research showing these nutrients are beneficial when found outside their native whole foods. The tomato is a complex structure, see, with its own biology and ways of interacting with other produce, grains, and meats. Take the lycopene out, stick it in a supplement, and there's scant evidence to show how it might affect you.

Have doubts? It’s understandable. Billions of dollars are spent telling us how wonderful certain nutrients are, no matter the form. Just remember, as Pollan highlights: “Indeed, in the case of beta carotene ingested as a supplement, scientists have discovered that it actually increases the risk of certain cancers.” Yikes.

Beyond that, there’s another issue. Manufacturers add nutrients to otherwise nutritionally bereft foods, which entice buyers to believe those products are healthier. The Lucky Charms with Calcium and Vitamin D? Likely do jack-all for your wellbeing. In fact, now that you’re eating Lucky Charms every morning, you’re probably worse off.

[Apropos of nothing, as much as I dig Jamie Lee Curtis for A Fish Called Wanda (and adore her husband), I’m pretty sure Activia is just yogurt with a weak laxative.]

WHERE can I find evidence of Nutritionism?

All over the supermarket, man. Specifically in the center aisles. More specifically, on the labels of processed food: “probiotic yogurts; whole grain cookies that are high in fiber; orange juice with added calcium, and so on,” as Kerry Trueman of The Green Fork puts it.

WHO’S pushing Nutritionism?

With apologies to Don Draper, marketers and advertisers.

Why? Well, buyers will pay more for processed food they believe to be healthy, whether or not it’s actually so. The food industry takes advantage of this like you wouldn’t believe.

Consider the granola bar.

Your everyday Kellogg’s Nutri-Grain bar, no health promises included, costs $3 for a box of eight. The ingredient list is gigantic, and four of the top seven are some form of modified sugar.

Across the aisle, Kellogg’s Fiber Plus Antioxidants Chewy Bars costs $2.50 for a box of five. With a name like that – all those nutrients! – you’d expect a healthier snack, right? Here’s what you’re paying 33% more for:

Chicory Root Fiber, Rolled Oats, Crisp Rice Cereal (Rice Flour, Sugar, Malt Extract, Salt, Caramel Color, Mixed Tocopherols for Freshness), Sugar, Semisweet Chocolate Drops (Sugar, Chocolate, Cocoa Butter, Dextrose, Milk Fat, Soy Lecithin, Confectioner's Glaze [Shellac, Hydrogenated Coconut Oil]), Inulin from Chicory Root, Vegetable Oil (Hydrogenated Palm Kernel, Coconut and Palm Oil), Canola Oil, Fructose, Contains Two Percent or Less of Honey, Cocoa (Processed with Alkali), Glycerin, Tricalcium Phosphate, Whey, Chocolate, Salt, Gum Arabic, Baking Soda, Soy Lecithin, Sorbitan Monostearate, Polysorbate 60, Vitamin E Acetate, Natural And Artificial Flavor, Zinc Oxide, Almond Flour, Nonfat Dry Milk, Whole Wheat Flour, Partially Defatted Peanut Flour, Soy Protein Isolate, BHT (for Freshness).

Mmm … Partially defatted peanut flour.

(All prices and ingredient lists taken from Peapod.com on 8/11/10.)

HOW are they getting away with this?

Federal regulation of food labels is misguided at best, and at worst, damn negligent. Otherwise, how can you explain VitaminWater?

Essentially, it boils down to this: while the FDA is a little cautious about labels making outright health claims (i.e. “Cheerios prevents cancer!”), it’s generally okay with labels that list food contents (i.e. “Pop Tarts! 20% Daily Value of Fiber!”). So consumers are tricked into thinking an item is healthy, when really it’s the nutritional equivalent of wall insulation.

Not to mention, according to Pollan, “The American Heart Association charges food makers for their endorsement.” So there’s that.

WHEN will Nutritionism change?

I don’t know.

I’m not trying to be flip there. Awareness is on the rise, MObama’s programs are receiving a lot of positive attention, and the FDA is trying to do better. So labeling changes may occur in the near future.

How effective will they be? Will they help spawn greater initiatives? Can concern for the greater good overcome the money thrown into advertising? Those questions are harder to answer.

HOW can I avoid being snowed by Nutritionism?

There are three big ways you can avoid the dubious health claims and high prices associated with Nutritionism:

Buy whole foods. They’re healthier and cost way less.
Read a product’s ingredient list, rather than the flashy claims on the front of the box.
Enact change in a positive way. Cook for your friends. Talk to your school boards. Start sentences with, “Oh! You know what I read about CalciPuffs? They’re 0.1% added calcium and 99.9% recycled atomic cardboard.”

_http://cheaphealthygood.blogspot.com/2010/08/nutritionism-your-health-and-your-money.html

Top 10 'Small Breed' Dogs

noreply@blogger.com (Anonymous) — Sat, 16 Nov 2013 13:12:00 +0000

Great Things Do Come In Small Packages

If you’re thinking of getting a small dog because they’re cute, cuddly and quiet, you probably should think again; what they lack in stature, they often make up for in arrogance. Sure, small dogs are cute, and some of them look cuddly, but not all small dog breeds have meek personalities. Like people, small dog breeds come with different personalities, so before you pick up your small, cute friend, it’s a good idea to know exactly what you’re getting.

Here are PetMD's 10 favorite "small breed" dogs:

#10 Skye Terrier
Not a dog to get if you own cats, as they dislike those of the feline persuasion. Otherwise, the Skye Terrier is extremely dependable, gets along fine with people, and is a great family pet. It is also a great dog for avid outdoorsmen.

#9 Pekingese
This small but ferocious dog is a faithful companion. The Pekingese's aggressive nature, however, does make it unsuitable for a family with other pets and kids. Its thick undercoat and coarse overcoat also requires a lot of grooming.

#8 Dachshund
Believe it or not, the Dachshund actually makes an excellent watchdog and was bred to exterminate vermin! It is very attached to owner and family, but can be aggressive around unfamiliar children. The daring, adventurous and curious Dachshund is also fond of digging, hunting, chasing game, and tracking by scent.

#7 Bichon Frisé
The small-framed Bichon Frisé gets along well with children and other animals. Known for its white puffy coat and curious name, the Bichon Frisé is considered an active, easily trained dog. Overall, a wonderful breed for families and individuals alike.

#6 Shih Tzu
While it does no shed, it does require daily grooming. The Shih Tzu, also known as the "mini lion," makes for a good family dog -- it is very friendly and gets along with all creatures (even children).

#5 Maltese
A good dog for those with allergies (it’s not a big shedder), the Maltese is friendly and often gets along well with other dogs and even cats. The Maltese doen't like to be left alone too much, though, as it was bred as a companion dog.

#4 Jack Russell Terrier
Do not choose this breed if you’re looking for a quiet dog that likes to lounge around being pampered all day. The Jack Russell is an active breed that loves to jump up on furniture, run around and lead a generally boisterous, happy existence. However, proper training can help make the dog calmer.

#3 Boston Terrier
A great family dog, the Boston Terrier is friendly and bonds well with kids. Another plus is it doesn’t require a ton of grooming. But be warned, it loves to munch on household items, so lots of chew toys are definitely recommended. You should probably keep anything you don't want destroyed out of this dog's way, too.

#2 Chihuahua
Meek though it may look, the small Chihuahua can really pack a punch in attitude. It is known for nipping at children (probably not the best choice for a house with kids) or barking incessantly at strange dogs. It can also be loud and demanding. But before you say no, the Chihuahua is loyal and affectionate, and it's even been known to get along with cats (after an adjustment period, of course).

#1 Pomeranian
The Pomeranian is an adorable, mellow and gentle dog, but it can sometimes get noisy (just like children). As a matter of fact, if you want a Pomeranian, it is great with kids, just as long as it's introduced as a puppy. Despite this, the Pomeranian, which sheds profusely, may not be the best choice for a house with very small children.

As you can see, there are many small dogs to suit all tastes and lifestyles; it’s all a matter of what you want. However, many small dogs are purebreds that have been interbred for hundreds of years, causing various congenital defects. So if you decide to choose a compact canine pal, find a reputable breeder.
_http://www.petmd.com/dog/top_tens/evr_dg_small_dogs?page=show#.Uodusicd61s

7 Fun Low-Impact Workouts You Should Try this Autumn

noreply@blogger.com (Anonymous) — Sat, 16 Nov 2013 12:57:00 +0000

This autumn, why not get out of the gym and try something new? Exploring the beauty of life around your city. Or try a class that you've always considered but never dared participate in. You can do a variety of excellent low-impact workouts, and yet still get in great shape. Now that bikini season is over, you'll be under less pressure to get in "prime condition." It's time to have some fun with your workouts, and take it easy on your joints too!

1. Fusion Classes

Have you ever tried to do dance and Yoga at the same time? Or cardio Pilates? Fusion classes are all the rage, and they're a fun way to get in shape in a new and unique way. This workout involves two or more different styles of exercise, and combines them in a way that you'd never have dreamed of before. You'd be amazed at the crazy combinations people can dream up when they're trying to come up with new exercise programs--which may be surprisingly fun!

2. Paddleboarding

This is somewhat of a cross between surfing and kayaking, and you'll find that it's a great workout for your upper body. Stand-up paddleboarding is done using a paddle to propel your board out onto the water. Those on the West Coast will no doubt have heard of this style of boarding, and you'll find that there's even crazy combinations like Paddleboard Yoga. What a fun way to get in shape before it gets too cold to swim!

3. Aqua Aerobics

Most people think of Aqua Aerobics as being for senior citizens only, but there are many hardcore water aerobics classes for the younger generation. Imagine trying to run in place while knee deep in water, or trying to do inverted push-ups while half submerged. It's a pretty intense form of exercise/cardio, and yet the water makes it very easy for your joints. These classes tend to be low-impact workouts that get you breathing hard!

4. Swimming

There's nothing quite like a good swim to take the edge off the late summer/early autumn heat--particularly in the south of the country (Arizona, New Mexico, Texas, Florida, etc.). Swimming is very low impact--easy on the joints--but it's amazing for both your cardio endurance and for your upper body muscles. As long as you're actually swimming and not just splashing around, you can get in amazing shape. The best part: you can swim in a heated indoor pool even throughout the chilly winter.

5. Canoeing or Kayaking

Kayaking and canoeing both involve very little stress placed on your knee and ankle joints, and it's pretty easy on your arm and shoulder joints as well. It will work those upper body muscles like nothing else can, and you'll find that you're in much better shape after just a few weeks of hard rowing.

6. Inline Skating

Inline skating is a bit hard on your feet and ankles, but it's actually quite good for those with tender knees and arms. You'll be amazed by how quickly you can tire out, and you'll love the feeling of speeding down the street on those slick inline wheels. Whether you train on the streets or at a track, it's a good way to take the pressure off your upper body.

7. Walking/Hiking

If you want the ultimate low impact workout, let Mother Nature be your trainer! Taking a walk/hike out into the forest or mountains near your home will allow you to see the beauty of the autumn wilderness, while easily walking away those calories. A daily walk in the park can help you to prepare for those weekend-long hiking and camping trips you'll plan with your family. It's a low-impact exercise that involves a whole lot of fresh air--it doesn't get better than this.
_http://www.fitday.com/fitness-articles/fitness/7-fun-low-impact-workouts-you-should-try-this-autumn.html

5 Quick Fixes When You Can't Get to the Gym

noreply@blogger.com (Anonymous) — Sat, 16 Nov 2013 12:43:00 +0000

We live in a busy world. As much as we want to be able to stick to our normal gym schedule, life throws us scheduling curve balls: an emergency staff meeting, playing the chauffeur to and from soccer practice, that girl you met at the gym asks you to catch dinner tonight. These things happen. In order to stay faithful to your fitness goals, here are five quick fixes when time isn't on your side. Use these when you're in a pinch but still want to kick your endorphins into high gear.

1. Maximize Your Lunch Break

Most of us have a little bit of a reprieve during the day: those precious minutes we call our lunch break. If you know that you won't have the time to make it to the gym today, use your lunch break to your advantage--you can maximize your down time while still giving your body the fuel it needs with an energy or protein bar, meal replacement, or protein shake. Many companies have on-site fitness facilities that can be used to get a full gym workout in. And when in doubt, take a walk around the neighborhood.

2. Watch Your Waistline

As important as exercise is to reaching your fitness goals, there's a second half to that equation: healthy eating. And unfortunately the office is where most of us throw that part out the window. If you're like me, your office is surrounded by delicious, but not always healthy, meal choices. And sometimes you're skipping a gym date for a fancy dinner date instead. Don't sabotage yourself. If you know you aren't making the gym today, opt for food options that will help your goals: power foods like avocados, lean meats and other lean proteins, and good carbs like fruit.

3. Back to Basics

Hershel Walker, the great Heisman trophy-winning football player, Olympic bobsledder, and Mixed Martial Artist, chiseled his physique in three steps without really having to step into the gym: push-ups, sit-ups, and sprints. Try this: in between commercials on your favorite primetime program, perform twenty push-ups and sit-ups each. Repeat for all commercials in a one-hour programming block. It's the TV workout. And it will help you stay on track even when you can't get to the gym.

4. Make-Up Day

Every working man and woman values the two days at the end of the week like they were made of solid gold. But, if you skipped a gym day this week, use your weekend to make It up. You don't have to forgo your weekend either. Take a mountain biking trip, go for a hike, hit the beach for a fun run or some kayaking action. You can still enjoy your day off while getting that workout in.

5. Don't Beat Yourself Up

Remember, if you miss a day or two, it's not the end of the world. Many times we need that rest. Just remember that it's important to not get off track, because that can derail your fitness goals. If you skip a day, just work that much harder the next time you're in the gym.
_http://www.fitday.com/fitness-articles/fitness/5-quick-fixes-when-you-cant-get-to-the-gym.html

7 Healthy Snacks for Weight Gain

noreply@blogger.com (Anonymous) — Fri, 15 Nov 2013 03:31:00 +0000

If your goal is to gain weight instead of lose it, eating healthy snacks is one way to go. To make sure that you add on those much-needed pounds, go for food that’s high in calories, carbohydrates, protein and healthy unsaturated fats. If you’re counting your calories, make sure that your intake is more than the recommended. Pretty soon, you’ll see your weight rising healthily up the scale.
More than just choosing the right types and amounts of food to snack on, it will also help to change your eating habits. Use a generous heaping of olive oil, canola oil or peanut butter on your food. Also, make sure that your drinks contain some healthy weight-gaining sugars. Instead of strictly having 3 square meals, make sure to snack in between. To give you an idea of good, healthy munchies for weight gain, here are 7 snack ideas you can zero in on:

1. Nuts and Seeds

Nuts alone are good muscle building snacks. They are high in monosaturated fats, and even contain a healthy heap of protein and calories. For a better weight gain strategy, you can throw in some peanut butter for a tasty treat. Don’t overlook flax seeds, sunflower seeds, almonds, pistachios, and other nuts and seeds.

2. Tuna

Tuna has been a long-time favorite of fitness buffs. Some would argue that it’s perfect for losing weight because of this fish’s low fat content. Being high in protein and healthy calories makes it a perfect snack choice for those who wish to gain weight.

3. Whole Fat Dairy Products

Veer away from low-fat skim products, and instead opt for the full-cream and whole milk. These are rich in protein and fat, which will help you quickly go up the scales. Feel free to add some whole fat cheese, like Swiss and Cheddar, to your snacks and sandwiches. Don’t hold the yogurt either, as this also contains some healthy weight-gaining dairy.

4. Crackers and Bagels

You need not zoom in to the white breads and high-carbohydrate offerings. Crackers and bagels made from whole wheat, bran and sesame can help you pack on some pounds. Use a generous heaping of peanut butter, jams, margarine or honey to ring up those calories and proteins.

5. Cereals

You might be surprised to note that cereals actually contain some healthy calories. The health conscious always seek these out in their daily diet, but they’re also great snacks for weight gainers. You can opt for the healthier cereal and veer away from frosted flakes and puffs. Go for a healthy heaping of granola, oats and muesli. Add in some raisins and fruits, and douse in whole milk. You got yourself a healthy high-calorie snack.

6. Fruits and Vegetables

Even if snacking on fruits and munching on salads is a favorite of dieters, those who aim to gain weight shouldn’t shun fruits and vegetables. They are high in vitamins, minerals and healthy sugars that can definitely aid you in adding a few healthy kilos. Snacking on dried fruits is also advisable, so don’t turn away from dried prunes, raisins and the like.

7. Traditional Snack Foods

This is one advantage weight-gainers have over dieters; they’re still at liberty to reach for the traditional snacks. Go easy on these carbohydrate high-calorie snacks, because they’re not all that healthy when taken in large amounts. But, the increase in calories will certainly help you reach your weight goal. Dark chocolates and baked potato chips should not be scrapped from your snacks list; pretzels are always good as well!
_http://www.fitday.com/fitness-articles/fitness/body-building/7-healthy-snacks-for-weight-gain.html

Travelling with kids

noreply@blogger.com (Anonymous) — Fri, 15 Nov 2013 03:20:00 +0000

Too often the mere idea of travelling with your kids in tow can make you feel very old and tired. Just getting into the car and driving out of the city for a well-deserved weekend away can seem filled with unsurmountable obstacles. The preparation, the packing, and the unhappily restrained kids in the back seat… it just seems easier to stay at home until they’re eighteen.
But if you’re properly prepared and well-informed before you leave home, travelling with kids can be a fun and extremely rewarding experience. By travelling with your kids, you’ll get to create family memories together that will last their – and your- lifetime. And there is nothing like a little travel to make you really appreciate home.
As with travel at any age, there are the obvious pitfalls that you can avoid if you’re organised - a problem as minor as running out of nappies can take the shine off your holiday if you’re delayed in an airport with a stinky child - but occasionally there are more serious and complicated issues that need to be overcome; Australian parents travelling overseas with their children may encounter legal difficulties ranging from issues relating to family law (such as child custody or support issues) to questions about children's passports, but these too can be overcome with a little forward planning.
Common Sense Advice. Share your experiences, tips and advice on the Kidspot Forum.
This article was written by Ella Walsh for Kidspot.
_http://www.kidspot.co.nz/article+570+46+Travelling-with-kids.htm

Owning a pet

noreply@blogger.com (Anonymous) — Fri, 15 Nov 2013 03:01:00 +0000

Getting a pet for the family can seem like such a wonderful idea – before you actually do it. But if you haven’t really thought through all the aspects of pet ownership, you can end up feeling that your pet is as much work as your children!

So before you rush out and bring home a whole bundle of trouble consider the following:
Before diving in, do your research: speak to a vet, an animal breeder, and friends who own pets before you settle on a particular animal. If you are thinking about getting a pet contact your local SPCA or vet and ask their advice.

Who will look after the pet? If you have children under the age of 10 years, it is unrealistic to think that they can be independently responsible for a pet. You will be doing the bulk of the feeding, watering, cleaning, walking – unless you are prepared to remind every day.
Can you afford to look after the pet? Pets are expensive – depending on the type of animal you get, there are food costs, vaccinations, beds and cages, grooming, flea and tick control, obedience classes, fences or gates around the house and vet care over the lifetime of the pet.
Do you have to register your pet? Most local councils have regulations regarding the registration of dogs.
How long will your pet live? Do you want to care for a pet when your children are older? And on the flipside, will your children be able to cope if there is an unexpected death in the family?
Do you know what type of pet you want? And is it a practical choice? Some pets will be completely inappropriate for your family so make sure you’ve done your homework to discover the best pet for you.
How much exercise will your pet need? And more importantly, does your family have the time and inclination to exercise a pet?
Will you have to leave your pet alone a lot? If so, do you have to take any measures to ensure that it will be safe and secure?
If you go away, who will care for your pet? Friendly neighbours are often happy to feed and walk pets but if you’re short on friendly neighbours (or your pet is a large dog who will bark for the whole seven days you’re away) then you need to consider either having someone move into your house to be a companion for your pet, or have your pet board away from home, which can be expensive.

This article was written by Ella Walsh for Kidspot. Sources include SA Government’s Parenting and Child Health.
_http://www.kidspot.co.nz/article+261+46+Owning-a-pet.htm

Cheap, Healthy Salad Dressing: 102 Light Recipes

noreply@blogger.com (Anonymous) — Thu, 14 Nov 2013 08:39:00 +0000

Ah, Spring - the birds are singing, the trees are budding, the construction next door has resumed, the writers’ strike is over, and last but not least, salad season is finally upon us. So gather ‘round, my leafy green-lovin’ compatriots, and let’s talk dressing.
Much like marinades and mixes, making your own salad dressing is a frugal, delicious, and preservative-free exercise. The problem, alas, is the fat content, as homemade toppings generally contain a small tureen of olive oil. While the heart-healthy liquid can have enormous health benefits in moderation, let’s face it – sometimes you just want (need?) to pile the stuff on.

Subsequently, as a naked salad is a dinnertime tragedy, listed below are 102 recipes for lightened dressings of all colors, shapes, consistencies, and flavors. They come from a variety of sources, including Eating Well and Cooking Light, both of which have dozens more deep within their recipe pages. And for those of you wishing to branch out? Fatfree.com is another excellent resource, and includes a long inventory of options that haven't been added here. If anyone out there knows of other neato sites, please share! (The comment section is waiting for your call.)

Oh yeah - one more thing: many of the dressings have good-to-excellent ratings on their home sites, but I haven’t tried a single one myself. Thus, this a strictly try-at-your-own-risk adventure. (A saladventure?) Like an Indiana Jones movie, only with lettuce.

Now, go forth and eat salad!

Asian-inspired Dressings
Cooking Light: Ginger-Sesame Vinaigrette
Epicurious: Spicy Vietnamese Dressing
Mayo Clinic: Ginger-Miso Dressing
Recipe Zaar: Asian Ginger Dressing

Balsamic Vinaigrette Dressings
Cooking Light: Balsamic Vinaigrette
Maple Balsamic Vinaigrette
Serious Eats: Light Balsamic Vinaigrette

Blue Cheese Dressings
All Recipes/Taste of Home: Low-Fat Blue Cheese Dressing
Cooking Light: Blue Cheese Salad Dressing
Cooking Light: Blue Cheese-Buttermilk Dressing
Eating Well: Creamy Blue Cheese Dressing
Epicurious: Blue Cheese Dressing

Buttermilk Dressings
Epicurious: Buttermilk Dressing
Mayo Clinic: Buttermilk Dressing
Recipe Zaar: Cayenne Buttermilk Dressing

Caesar Dressings
Alton Brown: No Guilt Caesar Dressing
Cooking Light: Caesar Dressing
Cooking Light: Creamy Caesar Dressing
Eating Well: Caesar Salad Dressing

Curry Dressings
All Recipes/USA Weekend: Non-Fat Curry Dressing
Epicurious: Curry Dressing
King County: Curry Dressing

French Dressings
CD Kitchen: Low-Calorie French Dressing
Eating Well: French Dressing
Recipe Zaar: Makeover Creamy French Dressing

Fruit-based Dressings
All Recipes: Orange Vinaigrette
All Recipes: Raspberry Vinaigrette
Cooking Light: Citrus Vinaigrette
Cooking Light: Cranberry Vinaigrette
Cooking Light: Vanilla-Pear Vinaigrette
Dottie’s Weight Loss Zone: Ginger Orange Dressing
Dottie’s Weight Loss Zone: Raspberry Vinegar Dressing
Dottie’s Weight Loss Zone: Garlic-Lemon Dressing
Eating Well: Moroccan-Spiced Lemon Dressing
Eating Well: Orange-Oregano Dressing
Eating Well: Orange-Sesame Dressing
Ellie Krieger: Apple Cider Dressing
Epicurious: Creamy Lemon Dressing
Epicurious: Creamy Mango Dressing
Epicurious: Grapefruit-Ginger Dressing
Epicurious: Tangerine Dressing
Recipe Zaar: Honey Lime Dressing
Recipe Zaar: Lemon, Orange, and Dill Salad Dressing
Recipe Zaar: Lemon Yogurt Vinaigrette
Recipe Zaar: Orange Honey Vinaigrette
Recipe Zaar: Strawberry Vinaigrette

Green Goddess Dressings
Cooking Light: Green Goddess Dressing
Epicurious: Green Goddess Dressing
Recipe Zaar: Green Goddess Salad Dressing

Herb-based Dressings
Dottie’s Weight Loss Zone: Basil Vinaigrette
Dottie’s Weight Loss Zone: Creamy Herb Dressing
Eating Well: Creamy Tarragon Dressing
Epicurious: Creamy Basil Dressing
Epicurious: Mint Dressing
Recipe Zaar: Dijon Herb Dressing

Honey Mustard & Mustard Dressings
All Recipes: Mustard Salad Dressing
Alton Brown: Honey Mustard Dressing
Cooking Light: Creole Honey Mustard Dressing
Cooking Light: Dijon Vinaigrette
Cooking Light: Honeyed Lemon-Dijon Vinaigrette
Dottie’s Weight Loss Zone: Honey-Mustard Dressing
Epicurious: Honey-Mustard Dressing
Kathleen Daeleman: Mustard Vinaigrette
Recipe Zaar: Creamy Mustard Dressing

Italian Dressings
All Recipes: Italian Dressing Mix
Juan Carlos Cruz: Creamy Italian Dressing
Recipe Zaar: Creamy Italian Dressing
Recipe Zaar: Italian Dressing

Poppy Seed Dressings
Cooks Recipes: Honey Poppy Seed Dressing
Dottie’s Weight Loss Zone: Poppy Seed Dressing
Recipe Zaar: Lowfat Poppyseed Dressing

Russian Dressings
Eating Well: Russian Dressing
Geocities: Russian Dressing – Low-Fat
Geocities: Russian Dressing Lo-Cal

Ranch Dressings
All Recipe/Taste of Home: Low-Fat Ranch Dressing
Cooking Light: Ranch Dressing
Eating Well: Buttermilk Ranch Dressing
Eating Well: Creamy Dill Ranch Dressing
Ellie Krieger: Ranch Dressing
Epicurious: Low-Fat Herbed Ranch Dressing
Recipe Zaar: Creamy Ranch Dressing
Recipe Zaar: Healthy Homemade Ranch Dressing
Recipe Zaar: Ranch Dressing

Thousand Island Dressings
Cooking Light: Thousand Island Dressing
Epicurious: Low-Fat Thousand Island Dressing
Recipe Zaar: Extreme Low-Fat Thousand Island Dressing
Sara Moulton: Low Fat Thousand Island Dressing

Vegetable-based Dressings
Cooking Light: Roasted Shallot Vinaigrette
Cooking Light: Sun-Dried Tomato Vinaigrette
Dottie’s Weight Loss Zone: Creamy Garlic and Chive Dressing
Dottie’s Weight Loss Zone: Fresh Tomato Vinaigrette
Epicurious: Creamy Chive Dressing
Recipe Zaar: Creamy Cucumber Dressing
Recipe Zaar: Onion Garlic Low Cal Salad Dressing

Other Dressings
Cooking Light: Honey Vinaigrette
Dottie’s Weight Loss Zone: Basic Vinaigrette
Eating Well: Creamy Feta Dressing
Eating Well: Warm Maple Dressing
Ellie Krieger: Greek Dressing
Epicurious: Tamarind Dressing
Epicurious: Tasty Diet Dressing
Recipe Zaar: Golden Middle-East Dressing

(Photos courtesy of DNROnline.)
_http://cheaphealthygood.blogspot.com/2008/04/cheap-healthy-salad-dressing-102-light.html

The Hour: How 60 Minutes a Week Can Save Hundreds of Dollars on Food

noreply@blogger.com (Anonymous) — Thu, 14 Nov 2013 08:33:00 +0000

Since I started reading personal finance and food blogs about a year-and-a-half ago, I’ve tried dozens of new dishes, learned an obscene amount about index funds, and discovered that no topic on Earth drives women into a commenting frenzy like overpriced bridesmaid dresses. Yet mostly, I think more than anything else, I’ve realized how to save money and eat well at the same time.

For this, I owe tons of thanks to destinations like Money Saving Mom and Like Merchant Ships, who have long advocated things like grocery lists and menu planning. This kind of stuff never occurred to me in my early ‘20s, and The Boyfriend and I are much better for it now. We eat like the dickens and haven’t had to sell any major organs to finance peanut butter purchases (lately).

Yet, as our needs are ever-changing and Brooklyn is Brooklyn, I’ve gradually created my own system. Basically, it’s a mish-mash of everything I’ve ever read online (excluding Office recaps), crammed into an hour. And it might not work for some. But for others – it’s exciting! And it could save hundreds of bucks a month! And if you’re interested in trying it, the process is spelled out below! Woof.

Ah – but before your first Hour begins, a few preliminary steps are necessary. These may seem like a pain in the tuchus now, but they’re vital, and after they’re completed, things will run much smoother.

Go through your fridge, kitchen cabinets, pantry, and any other food storage areas of your humble abode. Make mental notes of the staples you own, and chuck or donate anything that A) you can’t identify, B) is in an advanced state of decay or mummification, and/or C) is old enough to be carbon dated.

If you don’t already know, do a quick Google search to find out which two acceptable grocery stores are located nearest to you. Make sure they have online circulars, note which day of the week they come out, and be sure to sign up for any discount cards or rewards programs next time you’re in the store.

Find some form of coupon source, whether it’s through the Sunday paper or a website (Coupons.com, Smartsource.com, etc.). Many of the online sites require the download of a special printer program, but they’re not terribly invasive.

Once you have these steps accomplished, it’s time to get rolling on your Hour. So, find a quiet spot, plug in your Macbook, jack up your iPod (to 11 of course), and start your timers.

00:00 – 00:15
SCAN THE ONLINE CIRCULARS
In general, a supermarket’s biggest sales are found in its weekly circulars. The most steeply discounted items, called “loss leaders,” usually go for well under the regular price, since they’re used to lure customers into stores. They also tend to include produce, meat, dairy, and staples, which are healthier than processed foods.

Use the first 15 minutes of The Hour to comb each of your two selected circulars, and record sale prices ONLY for items you willingly eat. Look especially for staple items, so you can stockpile. Your list can have any format, but here’s a sample of mine:

Pathmark
Beans (Goya 14 oz cans) – 2/$1
Bread (Arnolds) – 2/$4
Carrots - $0.59/lb
Cereal (Honey Nut Cheerios 17oz) – 2/$5
Chicken (boneless, skinless breast) - $1.99/lb
Flour (Gold Medal 5lb) - $1.99
Mushrooms - $1.50/lb

Food Lion
Cereal (GM 13-17oz) – 4/$6
Grapes - $0.98/lb
Oranges – 10/$2
Red Onions - $0.59/lb
Pasta (Ronzoni 16oz) – 2/$1

Of this list, you may only be in the mood for carrots, chicken, grapes, mushrooms, oranges, and pasta. However, you might also consider buying beans, flour, and cereal, as you’ll probably use them in the future, and it’s rare to see such good prices. (Incidentally, a great side effect of writing all those numbers down: you’ll have a better idea of what food CAN cost versus what it USUALLY costs.)

Oh, and no worries if you prefer to visit one supermarket per week. You’ll generally get better prices if you try two, but with gas costs being what they are …

00:16 – 00:30
CLIP AND ORGANIZE COUPONS
Lotsa bloggers consider coupons a waste of time, as their primary function is to get consumers to purchase goods they wouldn’t have otherwise. Yet, when applied carefully, coupons can be a great boon to one’s savings. The trick is to A) pair them with sales, and B) only clip ‘em for stuff you already use.

For instance, in this week’s Key Food circular, four boxes of GM-brand cereal were being sold for $6, total. I had two coupons for $1 off, meaning my final cost for the whole shebang was $4. They normally would have gone for about $16. Not too shabby, yo.

If you have the time, you might find it useful to gather coupons from the newspaper AND a few websites, of which Coupons.com is particularly good. One caveat, though – if you decide to print them off your computer, make sure your grocery store(s) accept(s) them. One of mine doesn’t. It’s a bummer. (Yeah, I’m talkin’ ta you, KEY FOOD.)

00:31 – 00:45
STEP 3: PLAN A WEEKLY MENU
Based on what’s on sale and what you already have stocked, draw up a menu strategy for the upcoming seven days. It’ll prevent you from ordering out, and give you an idea of exactly how much food you need, keeping waste to a minimum.

This week, since chicken breasts are going for $1.99/lb and mushrooms are $1.50, you might want to make Light Chicken and Mushroom Marsala one night for dinner. For breakfast another day, maybe try French Toast, since you have eggs and syrup, and loaves of bread are on sale for $2. Anything goes, and you can use All Recipes, Epicurious, or Food Network to search for recipes.

When writing it up, your menu can be as simple as this:

Monday
B: cereal & fruit
L: PB&J & granola bars
D: Chicken, rice & carrots

Or as complex as this:

Monday
B: Me (cereal, soy milk, grapes), TB (cereal, soy milk)
L: Me (leftovers, orange), TB (sandwich, grapes, popcorn)
D: TB & Me (Light Chicken and Mushroom Marsala, rice)

For more examples try here, here, or here.

00:46 – 00:60
STEP 4: CREATE A GROCERY LIST
Finally, the easy part. When you have an idea of what you have, what you need, and what you want to make, it’s time to create a grocery list. It should include the sale items, plus any other ingredients needed, but not much else. Then, go forth and start buyin'. Just remember, STICK TO THE LIST. It’ll keep you from purchasing extraneous, overpriced, last-minute items that your roommate will eat anyway.

And that’s it. Hour’s done. Admittedly, this procedure might take more than 60 minutes the first few weeks. But once you get the knack, it’ll flow like mad. And the savings will be plentiful. Personally, I save more on weekly groceries than either of us make at work in an hour, which makes the process totally worth it.

If anyone decides to try The Hour, I’d love to hear constructive criticism, but in the meantime, readers – any suggestions? Do you see anything I could add? Or anything I could take away for streamlining purposes? The comments are open!
(Photos courtesy of Flickr member toriloveskitty, jupiter images and raw story.)
_http://cheaphealthygood.blogspot.com/2008/04/hour-how-60-minutes-week-can-save.html

A Beginner’s Guide to Beans, Plus 42 Bean Recipes

noreply@blogger.com (Anonymous) — Thu, 14 Nov 2013 08:18:00 +0000

Some will balk at their flavor and size. Many will have texture issues. And still others just won’t enjoy the farting.

But know this: there are few cheaper, healthier, and more versatile foods than the humble bean. Members of the legume family, beans can be found everywhere from gourmet restaurants to campfire cauldrons. They’ve been vital to the survival of certain populations, and instrumental to the development of particular cuisines. Also, they taste good.
Still, there are folks out there unfamiliar with chickpeas and pintos, kidney and black beans. And for them, CHG proudly presents the following: a breakdown of why beans are wonderful, plus 42 tried-and-true recipes in which to use them.

HEALTH BENEFITS

Low in fat, high in protein, and astronomically high in fiber, beans work beautifully as the main components of recipes, but also as fabulous alternatives to meat. This is for a few reasons: A) they create a complete protein when paired with nuts, seeds, or grains, B) their chemical composition makes you feel sated longer than a lot of other foods, and C) they have a bulky and substantial mouthfeel, so you never feel deprived. Studies have found them to be solid tools in weight loss and maintenance, and integral to the prevention of all kinds of diseases.

If that ain’t enough for you, this WebMD blurb is pretty convincing: “In a recent study, bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts -- yet they consumed 199 calories more per day if they were adults and an incredible 335 calories more if they were teenagers.” Sweet.

P.S. True to the well-known rhyme, beans make you both smartier and fartier. They contain both certain vitamins that improve brain function AND undigestable sugars, which lead to exciting intestinal activity, which leads to gas. So there you go.

PRICE

Grown globally from Ethiopia to Australia, beans are some of the most plentiful - and subsequently cheapest - edibles anywhere. A pound of dried beans in Brooklyn will generally run about $1, and will produce four to six cups of food after rehydration.

Compare that to meat. In my neighborhood, a pound of chicken breast (one of the healthier animal options) runs $1.69 on sale. It shrinks slightly when cooked, ultimately producing around two cups of poultry.
Let’s do some math, then. One cup of cheap chicken is $1.69 divided by two, or $0.85. One cup of beans is $1.00 divided by five, or $0.20. Using these (incredibly) rough numbers, chicken breast is 425% the price of dried beans.

Of course, the numbers will vary by area, sales, and math skills, but you get the idea.

DRIED OR CANNED?

It’s a controversy as old as storage itself: dried or canned beans? On one hand, dried beans are universally cheaper, and widely considered to possess a creamier consistency and better overall flavor. On the other hand, canned beans aren’t terribly expensive themselves, and the taste difference is pretty negligible when you’re talking about everyday kitchen use.

The tiebreaker, then, is time. If you have the wherewithal, forethought, and 90 to 480 minutes to rehydrate a bag of dried chickpeas, you’ll be rewarded in kind. If you‘re throwing dinner together and an hour-long prep time is crazy talk, canned beans are the way to go.

It’s worth noting that if respected cooks aren’t using canned beans already (Giada DeLaurentiis, Sara Moulton, etc.), they’re starting to come around. Even die-hard dried fans like Mark Bittman have been giving props to metal dwellers recently. Meaning: don’t fear the Goya.

INTRODUCING … THE BEANS

If you’ve ever tried chili, hummus, minestrone, Texas caviar, Mexican food, Indian food, Italian food, or, er, refried beans, you’ve already experienced the wonder of the bean. They’re omnipresent in cuisines all over the world, and come in a range of flavors and sizes that can be adapted to thousands of dishes. Here are six of the most common found in the U.S., along with a few recipe suggestions for each.

(A quick note before we get to the beans themselves: there are a zillion types of legume, and some [like the soybean] are rocketing in popularity stateside. But to keep things manageable, we’re sticking to a few big ones.)

Black Beans
Used frequently in Latin cuisines, the black bean is a small, ebony bean with an earthy flavor. I find it pairs very well with grains, and makes for a stellar soup.
Black Bean and Tomato Quinoa
Black Bean Brownies
Black Bean Burrito Bake
Black Bean Salad with Fresh Corn
Black Bean Soup
Calabacitas Burritos
Stuffed Peppers with Black Beans and Corn

Black-Eyed Peas
A terrible band, but a wonderful food, black-eyed peas are all over Southern cuisine. Like other beans, they’re great sources of fiber, folate, and protein. Unlike other beans, you will always feel like they’re looking at you.
Black-Eyed Pea (Texas) Caviar
Black-Eyed Pea Salad
Collard Greens and Black-Eyed Peas

Cannellini/White Beans
There are a ton of variations on the white bean, but I dig cannellinis in particular for their creaminess and flavor. Found in many Italian dishes, you’ll find that Microsoft Word often corrects its spelling to “cannelloni,” which is annoying.
Escarole and White Beans
Garlicky Long Beans and Beans
Grilled Zucchini with Quinoa Stuffing
Guacamole Bean Dip
Penne with Lemon, Potatoes, and Cannellini
White Bean and Tarragon Soup
White Chicken Chili
Spinach and Cannellini Bean Dip

Chickpeas (Garbanzo Beans)
Without chickpeas, there would be no hummus. And without hummus, there would be no joy. Vital to Italian, Indian, and Middle Eastern cuisines (among others), the plentiful and versatile garbanzo bean can be found in virtually every form, from dip to stew to flour (though I have yet to see a chickpea smoothie). Due to its subtle flavor and increasing ubiquity in the U.S., I like to think of the chickpea as a gateway bean; if you like it, odds are other legumes will soon follow.
Beets and Greens Curry with Chickpeas
Chickpea Salad
Couscous with Chickpeas, Tomatoes, and Edamame
Curry in a Hurry
Greek-Style Chickpea Salad
Lemony Light Hummus
North African-style Chickpea Salad
Pasta e Ceci
Pasta with Zucchini and Chickpeas
Pasta with Broccoli and Chickpeas
Pindi Chana (Spicy Chickpea Curry)
Roasted Chickpeas
Shredded Zucchini and Chickpeas Over Polenta

Kidney Beans (red and pink)
Substantive and quite large in comparison to other common legumes, kidney beans go great on salads and substitute fabulously for meat in chilis and stews. And seriously, what’s a frugal kitchen without red beans and rice?
Chili Corn Pone Pie
Pumpkin Turkey Chili

Pinto Beans (Frijoles)
Wonderful on their own and even better mashed, these pink-brown legumes claim the great honor of being the only bean my mom likes. Also, I could be talking out my neck here, but I find pintos a little sweeter than black beans and chickpeas.
Refried Beans
Swiss Chard with Pinto Beans and Goat Cheese

Multiple Beans
Each of the following recipes use more than one type of bean.
Bodega Beans (any)
Camp Stove Veggie Chili (black, kidney) Curried Chickpeas and Black Beans (chickpeas, black)
Easy Vegetarian Bean Chili (any)
Gallo Pinto (pinto, black)
Indonesian Curried Bean Stew (chickpeas, black, kidney )
Light Leftover Turkey Chili (black, kidney)
Turkey Chili with Beans (white, pink, kidney)
_http://cheaphealthygood.blogspot.com/2009/10/beginners-guide-to-beans-plus-42-bean.html

Top nutrition experts share ideas for getting kids to eat better and be more active.

noreply@blogger.com (Anonymous) — Thu, 14 Nov 2013 07:50:00 +0000

If childhood obesity expert Melinda Sothern could wave her magic wand and help kids live healthier lives, she'd want parents and children to dine together every night. "Research is clear that family meals equal healthier weights, emotional stability and better school performance," she says.
She would have parents insist that their kids ditch cellphones and other media devices when they come home from school and go outside to play for an hour, or if it's too dark when they get home, then they can put on some music and dance inside.
"This active time will burn four to five times more calories than sitting and help prevent obesity and type 2 diabetes," says Sothern, an exercise physiologist and a professor at Louisiana State University Health Sciences Center in New Orleans, who has treated more than 3,000 overweight children over the past 23 years. She's the co-author of Trim Kids.
She also wishes parents would make sure that kids eat a healthy breakfast daily, get plenty of shut-eye and stop snacking mindlessly. "Parents have far more power than they realize to guarantee a healthy future for their children."
Sothern and other top national researchers in childhood obesity and nutrition are presenting their latest research at the annual Obesity Society meeting in Atlanta this week. In one session on Tuesday, several experts will offer parents practical tips on how to create healthy habits at home.
Currently, about a third of kids in this country are overweight or obese, according to the Centers for Disease Control and Prevention. Extra pounds put kids at a higher risk of type 2 diabetes, high blood pressure, high cholesterol, liver disease, sleep apnea and other health problems.
Some ideas from nutrition and exercise researchers on setting up a healthier home environment:
• Plan healthy, tasty breakfasts. Offer children a lean protein at breakfast such as eggs, string cheese, Canadian bacon, turkey bacon or hummus, Sothern says. Serve them fresh fruit such as berries. Or whole-grain cereal with nuts is another option. Top off the meal with a glass of fat-free or 1% low-fat milk or a carton of low-fat yogurt, she says.
• Discourage mindless munching. Don't let kids eat in front of the TV or computer and gradually restrict all eating and drinking, except for water, to the kitchen counter, table or dining room, Sothern says.
• Get them involved. Take kids to the grocery store. Skip the soda, cookie and candy aisles and have children select one fruit and vegetable to try each week. At home, include children in lunch and dinner preparation, Sothern says.
• Reinstate family traditions. Insist on family dinners, set the table with real cloth napkins, light candles and play soft music in the background to encourage discussion. Compliment the children on their healthy food selections, cooking and manners, she says.
• Get some shut-eye. Allow kids no more than one hour of media time before bedtime. Try to make sure they get the required 9 to 10 hours of sleep a night. Research shows that lack of sleep equals unwanted weight gain, behavioral problems and difficulty concentrating the next day, Sothern says.
• Offer a nutritious starter course. Pennsylvania State University research shows that adults who eat a broth-based bowl of vegetable soup; a large, low-calorie, lettuce-based salad; or an apple before a meal consume about 110 to 190 fewer calories at the meal, including the calories in that first course. The same idea could work with kids, says Barbara Rolls, a professor of nutritional sciences at Penn State. They'll not only fill up on fewer calories, but they'll be eating a healthy first course.
• Trick their tummies. Add their favorite fiber-rich vegetables — such as spinach, zucchini, yellow squash, broccoli, carrots, peppers and onions — to lasagna, casseroles, pasta dishes and pizza. The veggies lower the calories and increase the nutrients in each bite, Rolls says. Also increase the proportion of vegetables in stir-fry dishes, broth-based soups and stews and extra vegetables to sandwiches. Substitute vegetable or fruit purees for half or even two-thirds of the added fat in quick breads and muffins, she says.
• Use smaller plates. A study of first-graders showed that most kids served themselves more at lunch (about 90 calories more) when they used adult-sized dinner plates compared with using child-sized plates, which is about the size of an adult salad plate. "We know that adults over-serve themselves with larger plates, and this study says the same holds true for children. Using smaller plates at home may promote healthy child portion sizes," says Jennifer Orlet Fisher, an associate professor of public health at Temple University in Philadelphia.
• Teach kids to dance. Tell them you're playing Dancing with the Stars and let them waltz, do the cha-cha-cha or swing dance, Sothern says. This active time will burn four to five times more calories than sitting and improve their overall health.
• Swap sedentary time for active time. Kids only burn 30 to 50 calories when they are sitting for an hour, but they burn 400 to 500 calories in an hour if they are playing tag, dancing or doing field sports, she says. The government's physical activity guidelines say children and teens should do an hour or more of moderate-intensity to vigorous aerobic physical activity each day. Sothern recommends they do at least two hours of physical activity a day.
• Play outside with your children. Moms and dads should teach their kids to throw, pitch, catch, pass, jump and ride a bike because their kids may not be learning these important skills at school.
• Encourage physical-activity breaks. "There is a lot of evidence that kids should not sit still for more than 60 minutes at a time," says Penny Gordon-Larsen, a professor of nutrition at the University of North Carolina, Chapel Hill. When kids are doing their homework or on the computer, they need to get up regularly and move around or consider standing while they are working, she says. Every little bit of activity counts. Have them do at least 20 to 30 minutes of physical activity after school, such as shooting hoops, biking, playing soccer, jumping rope, dancing, walking or playing a fitness-related video game, Gordon-Larsen says.
• Steer clear of sugary drinks. This includes regular sodas, sweet teas, high-calorie specialty coffees, energy drinks and juices, Gordon-Larsen says. "It's such an easy way to cut out excess sugar and calories," she says. Instead offer water and low-fat milk, even low-fat chocolate milk.
_http://www.usatoday.com/story/news/nation/2013/11/10/kids-eating-exercising-healthfully/3358229/

Save Money on Seasonings: MYOM (Make Your Own Mix)

noreply@blogger.com (Anonymous) — Mon, 11 Nov 2013 03:27:00 +0000

The more I learn about saving cash on food, the madder I get with myself when I knowingly waste money. While this holds true for every aspect of grocery shopping, it’s double the fury when it comes to McCormick-style seasoning packets. Why? Well, almost any pre-packaged spice mix, rub, or powder can be made at home for a fraction of the price. Oftentimes, it’ll taste better, too.
Case in point: I’ve been running out of chili powder for almost a month now. It occurred to me several times to buy some, but always in places like the Q Train or the bathroom at Barnes and Noble. Finally, last Wednesday, I couldn’t wait any longer. My Turkey Chili with Beans needed a massive ¼ cup of the stuff. Pressed for time, I scrounged up a few dollars and hightailed it to Key Food, where naturally, they were all out. Rendered temporarily insane by sheer desperation, I bought a single packet of McCormick Original Chili Seasoning Mix.

It cost $2.39. ($2.39! Seriously! Not kidding! I just about choked.)

Slightly perturbed, I raced back home and immediately Googled homemade chili powders. Turns out, this Recipe Zaar mix could have been made under five minutes with spices I had lying around. Plus? PLUS? My calculations put it at a grand total of $0.18.

Needless to say, duh.

Yet, there was a silver lining, as a post was born. Listed below are roughly 35 recipes for 21 common seasoning mixes. Also included are five excellent Master Sites, in which you’ll discover dozens more concoctions beyond your wildest, spiciest dreams.

With the exception of Essence of Emeril and the Recipe Zaar Chili Powder, I haven’t tried any of these, so I’m referring them blindly. Also, I didn’t include any barbecue rubs. This is for two reasons:

A) There are approximately a billion available all over the web, and

B) I’m a born and bred New Yorker. I don’t wanna embarrass myself claiming to know anything about BBQ. (Bagels and pizza? Another story.)

Enjoy, and please go crazy in the comments section if you know of any other resources.

Master Sites
All Restaurant Recipes
Budget 101
Recipe Goldmine: seasoning search part 1 and part 2
Recipe Zaar: herb & spice mixes and marinades & rubs
Top Secret Recipes main page and search function

Adobo Powder
Chef Michele

Chili Powder
About.com
FatFree.com

Chinese Five Spice Powder
Chow Recipe Source

Curry Powder
Alton Brown/Food Network
Chow

Emeril’s Essence/Creole Seasoning/Bayou Blast
Emeril Lagasse/Food Network

Fajita Mix
About.com
Townie Blog

Garam Masala
All Recipes
O Chef

Herbs de Provence
The Epicentre
Recipe Land

Italian Seasoning
About.com
Cooks.com

Jamaican Jerk Seasoning
All Recipes
Astray Recipes

Lawry’s Seasoned Salt
Food Down Under
Group Recipes

Lemon Pepper
Fabulous Foods

Mrs. Dash
About.com

Mulling Spice
Mom’s Budget
Price Smart Foods

Old Bay Seasoning
Busy Cooks
Cooking Cache

Paul Prudhomme Seasoning
Astray.com (Cajun Meat)
Recipes Market (Regular Seasoning)

Paula Deen’s House Seasoning
Paula Deen / Food Network

Poultry Seasoning
All Recipes
CD Kitchen

Pumpkin Pie Spice
About.com
Post Gazette

Shake and Bake:
All Recipes
Food Network

Taco Seasoning
All Recipes
CD Kitchen

(Photos courtesy of McCormick and Flickr member GavinBell. )
_http://cheaphealthygood.blogspot.com/2008/02/save-money-on-seasonings-myom-make-your.html

Cheap, Healthy, Environmentally Friendly Seafood Recipes

noreply@blogger.com (Anonymous) — Mon, 11 Nov 2013 03:04:00 +0000

First, there was Cheap Healthy Beef. Then came Cheap Healthy Pork. Now, just in time for the holidays, it’s …

CHEAP, HEALTHY, ENVIRONMENTALLY FRIENDLY SEAFOOD!

(Tell your friends and neighbors!)

My goal with this post was to find nutritional, relatively inexpensive types of fish, crustaceans, and mollusks (henceforth referred to as “fish” or “seafood”), and comp a giant list of recipes to go with them.

Unlike the Beef and Pork posts, I also took environmental concerns into consideration, as overfishing and damages to oceanic habitats have driven innumerable underwater species to the brink of extinction. And that’s never good.

I began the process with a wide sample group (all seafood, everywhere), and started eliminating based on the environment factor. For reference, I consulted the Blue Ocean Institute’s Online Guide to Ocean Friendly Seafood and the Monterey Bay Aquarium’s Seafood Watch Program. These two organizations bestow sustainability ratings of green (best), yellow (good), or red (bad) on all types of fish. Seafood that scored two greens (one from each site) or one green and one yellow were passed through. I rejected all other seafood. This narrowed the field down LOTS, to about 25 potential finalists.

Next, I researched nutritional value, which - hooray! In recommended portions (3 or 4 ounces), almost ALL environmentally friendly seafood is high in protein and low in fat and calories. The exceptions (with more than 50% of calories from fat) were Atlantic Mackerel, King Salmon, and Sablefish (a.k.a. Black Cod), which were dropped from consideration.

With about two dozen types of seafood still in the running, it came down to price, which was highly subjective due to seasonality, region, and good ol’ inflation. I ultimately gauged estimates based on online grocers and fisheries, the National Oceanic and Atmospheric Administration’s price reports, general availability, and my own observations. This knocked out about half the remaining list, as stuff like American Lobster and Pole-and-Troll Caught Tuna were too costly for the average bear. In the end, I was left with 12 tried-and-true fish finalists.

So, here they are: ONE DOZEN comparatively cheap, healthy, environmentally friendly types of seafood in all their glorious glory! And recipes, too! Happy eating!

Alaskan Pollock (a.k.a. imitation crab, surimi, or walleye pollock)
Bush Garden: California Roll (use low-fat mayo)
Cooking Light: Veggie-Surimi Sushi
DLife: Crab Casserole with Eggs

Atlantic Herring (a.k.a sardines or kippers)
AllRecipes: Pasta de Sardine
D-Life: Carb Free -Fish Cholent (Stew)
D-Life: Sardines with Roasted Tomatoes on Focaccia
Eating Well: Spring Salad with Tarragon Vinaigrette
Mario Batali: Bruschetta with Fresh Monterey Sardines

Bay Scallops
Cooking Light: Creamed Scallops, Corn, and Tomatoes
Cooking Light: Corn and Scallop Chowder
D-Life: Mexican Ceviche
Juan Carlos-Cruz: Mango Ceviche
Ming Tsai: Bay Scallop Ceviche
River Café: Taylor Bay Scallop Ceviche (go without the sea beans)
Sara Moulton: Ginger Scallops with Stir-Fried Broccoli Rabe

Catfish (U.S. farmed)
AllRecipes: Carrie’s Catfish LaRue
AllRecipes: Oven Fried Catfish
Cooking Light: Catfish Po'boy with Hoisin-Peanut Sauce
Cooking Light: Buffalo-Style Catfish Strips with Ranch Dressing
Cooking Light: Catfish with Dill Sauce
Cooking Light: Crisp-Crusted Catfish
Cooking Light: Corn-Fish Chowder
Epicurious/Bon Appetit: Catfish Tacos with Tomato and Avocado Salsa
D-Life: Baked Catfish
D-Life: Baked Catfish Parmesan
D-Life: Blackened Catfish
D-Life: Cajun Catfish
D-Life: Catfish Cakes
D-Life: Cornmeal Crusted Catfish
D-Life: Honey Mustard Catfish
D-Life: Oven Fried Catfish
D-Life: Pan-“Fried” Catfish with Southwest Tartar Sauce
Eating Well: Catfish Amandine
Mama Dip’s: Catfish Gumbo
Mike Nichols: Blackened Catfish
Sara Moulton: Southern Cornmeal-Crusted Catfish

Clams (farmed – Littlenecks, Steamers, Cockles)
AllRecipes: Scott Ure’s Clams and Garlic
AllRecipes: Clams Italiano
Cooking Light: Fettuccine with Clams and Tomato Sauce
Cooking Light: Clam Sauce
D-Life: Clam and Spinach Linguine
Eating Well: Clams Casino
Ellie Krieger: Rhode Island Style Clam Chowder

Longfin and shortfin squid
AllRecipes: Grammy’s Calamari Salad
AllRecipes: Calamari in Red Wine and Tomato Sauce
Alton Brown: Seaside Squid Salad
Cooking Light: Grilled Squid with Lemon Caper Sauce
D-Life: Seared Squid with Citrus Mango Salad
D-Life: Southwest Calamari Salad

Mussels (farmed)
AllRecipes: Patti’s Mussels a la Mariniere
AllRecipes: Mussels Marinara di Amore
Cooking Light: Mussels in Tomato-Wine Broth
Cooking Light: Mussels Marinara
Cooking Light: Mussels Steamed in White Wine
Cooking Light: Cider-Braised Mussels with Bacon
Cooking Light: Steamed Mussels in Garlic and Shallots
Cooking Light: Steamed Mussels with Lemon, Onion, and Wine (Mijillones al Limón)
D-Life: Mussels and Tomatoes in Wine Sauce
D-Life: Mussels Steamed in Seasoned Broth
D-Life: Mussels with Shallot/Wine Sauce
D-Life: Steamed Mussels in Coconut Milk
Eating Well: Mussels with Saffron and Leeks
Eating Well: Spanish Tapas-Inspired Mussels

Pacific Cod

Eating Well: Baked Cod Casserole
Real Simple: Roasted Pacific Cod with Olives and Lemon
Shrimp (pink or salad shrimp OR U.S. farmed brown, pink, or white shrimp)
(Note: If you peel and de-vein shrimp yourself, you can save money.)
AllRecipes: Marinated Grilled Shrimp (5-star rating from 426 reviewers)
AllRecipes: Spicy Grilled Shrimp
AllRecipes: Sesame Shrimp Stir-fry AllRecipes: Caribbean Holiday Shrimp
AllRecipes: Thai Spiced Barbecue Shrimp
AllRecipes: Tequila Shrimp
Cooking Light: Too many to list. They’re all here.
D-Life: Apricot-Glazed Shrimp Kabobs
D-Life: Broiled Marinated Shrimp
D-Life: Classic Shrimp Stir-fry
D-Life: Curry Shrimp
D-Life: Italian Shrimp (Barbecued Shrimp)
D-Life: Macaroni and Shrimp Salad
D-Life: Scampi Italian Style
D-Life: Shrimp and Spinach Skillet Surprise
D-Life: Shrimp Etoufee
D-Life: Shrimp Fajitas
D-Life: Shrimp Fettuccine
D-Life: Shrimp Topped with Tomatoes and Feta
D-Life: Spicy Shrimp Packets
D-Life: Stir-fry Shrimp Lasagna
D-Life: Sweet and Sour Shrimp
D-Life: Thai Shrimp Over Rice
Ellie Krieger: Caesar Salad with Grilled Shrimp
Ellie Krieger: Linguine with Shrimp
Ellie Krieger: Shrimp Salad with Cucumber and Mint
Epicurious/Bon Appetit: Shrimp Gazpacho
Epicurious: Shrimp in Escabec Epicurious: Penne with Spinach, Shrimp, Tomatoes and Basil
Epicurious: Shrimp in Garlic Sauce
Epicurious: Spicy Shrimp and Vegetable Stir-Fry
Real Simple: Shrimp with Arugula and Couscous
Real Simple: Shrimp with Tomato-Horseradish Salsa
Real Simple: Gingery Shrimp and Couscous
Real Simple: Jalapeno Shrimp
Real Simple: Marinated Shrimp with Mediterranean Salad
Real Simple: Moroccan Shrimp
Real Simple: Southwestern Shrimp Soup
Real Simple: Shrimp à la Grecque

Rainbow Trout (farmed)
AllRecipes: Rainbow Trout with Yogurt Sauce (use low-fat yogurt)
Bobby Flay: Rainbow Trout Roasted on a Cedar Plank
Cooking Light: Mushroom and Bacon Stuffed Trout
Cooking Light: Trout with Sour Cream-Cucumber Sauce
D-Life: Baked Whole Rainbow Trout in Ginger Sauce
D-Life: Herb-Baked Trout
D-Life: Stuffed Trout
D-Life: Trout with Sour Cream Cucumber Sauce
Eating Well: Grilled Whole Trout with Lemon-Tarragon Bean Salad
Tilapia (U.S. Farmed)
AllRecipes: Broiled Tilapia Parmesan (5-star recipe from 2,459 reviewers)
AllRecipes: Lemon Garlic Tilapia
AllRecipes: Easy Baked Tilapia
AllRecipes: Easy Tilapia with Wine and Tomatoes
AllRecipes: Simple Rancy Breaded Fish Fillets
AllRecipes: Fiery Fish Tacos with Crunchy Corn Salsa
Cooking Light: Sautéed Tilapia with Lemon-Peppercorn Pan Sauce Dressing
D-Life: Breaded Tilapia
D-Life: Grilled Tilapia With Zesty Mustard Sauce
D-Life: Lemon and Parsley Fish Fillets with Potatoes
D-Life: Tilapia with Cilantro Butter
D-Life: Tilapia with Fresh Herbs and Lime
D-Life: Tilapia with Olives and Tomatoes
D-Life: Tilapia With Roasted Red Bell Peppers and Olives
Eating Well: Chili-Rubbed Tilapia with Asparagus & Lemon
Eating Well: Tilapia Corn Chowder
Ellie Krieger: Fish Tacos with Chipotle Cream
Robin Miller: Moroccan-Style Tilapia with Cumin, Mango and Cilantro

White Sea Bass (aka Weakfish or Croaker) OR Hybrid Striped Bass (farmed)
Cooking Light: Broiled Sea Bass with Pineapple-Chili-Basil Glaze
Cooking Light: Sea Bass and Braised Leeks with Mustard Sauce
Cooking Light: Sea Bass and Confetti Vegetables with Lemon-Butter Sauce
Eating Well: Ginger-Steamed Fish with Troy's Hana-Style Sauce
Ellie Krieger: Fish with Tomatoes, Olives and Capers
Epicurious/SELF: Steamed Sea Bass with Ginger and Shiitakes
Kathleen Daelemans: Pan-fried White Fish
Mayo Clinic: Broiled White Sea Bass
Mayo Clinic: White Sea Bass with Dill Relish

Note #1: There are more light healthy recipes at the Mayo Clinic. Unfortunately, there’s no reviewing mechanism, or I would have posted them here.

Note #2: I would love to recommend more expensive, environmentally cool seafood, but can’t justify spending $4 on a 7.75oz can of tuna for this particular blog. However, if money is no object, please save a fish and consider purchasing these items.

Note #3: Pregnant women should not eat raw fish, and everyone should be aware of mercury warnings, which go hand in hand with quite a lot of seafood. Check back with the Monterey Bay Aquarium for info.

Note #4: Canned tuna companies have improved their regulations immensely, and landed a yellow rating on both sites, which isn’t terrible. However, tuna is still VERY heavily fished and the catching methods endanger other ocean life. Purchase in moderation.

(Photos courtesy of Flickr.com)

_http://cheaphealthygood.blogspot.com/2007/12/cheap-healthy-environmentally-friendly.html

Overcoming Your change of state Obstacles, half II: therefore, Your Family Doesn’t Cook

noreply@blogger.com (Anonymous) — Sun, 10 Nov 2013 14:35:00 +0000

A few months agone, CHG announce a chunk referred to as Overcoming Your cookery Obstacles, discussing why of us avoid their own kitchens. I argued that cookery is imperative to saving money (because you pay less) and consumption healthier (because you have got control), then bestowed some methods for capture common cooking fears.

Sadly, there’s associate obstacle I incomprehensible . A big one. perhaps the largest one in all all.

What if your family doesn’t cook? What if they ne'er did? What if they don’t need to, either?

At first, this could appear to be a tangle simply solved . “Suck it up and acquire going,” you may hear. “This is your journey, not theirs.” Boo, I say. Boo. That response ignores the cultural, behavioral, and environmental factors inherent in family problems. particularly ones addressing food.

I perceive. My grannie lived till i used to be thirty. She was howling and sensible as hell, however within the 3 decades we tend to spent time, I ne'er saw her roast, chop, or heat one victual. My oldsters hold their own, however don’t think about cookery a very thrilling activity. (With the exception of Ma’s masterful Christmas cookies. I got your back, Ma.) My sister would rather hit herself within the head with a mallet than sauté one thing.

And this can be whole okay. Yeah, typically I envy my Italian friends, WHO appear to own the direction for red sauce imprinted in their deoxyribonucleic acid. however family is family, and you can’t can them into the room. To borrow a support-group byword phrase, I will solely amendment myself. Same goes for everyone.

In the in the meantime, here ar some tips for co-existing together with your kitchen-resistant kin. The tricks ought to create learning to cook somewhat easier, and would possibly even get your live-in relations concerned within the method. We’d like to hear additional concepts, too, therefore don’t forget to own your say within the comment section.

Avoid inform fingers.
Though an absence of cookery skillz is nobody's fault in and of itself, it’s tempting answerable that gap in data on those that neglected to show. Alas, this road leads solely to ruin. (Weird, passive-aggressive ruin.) rather than dawdling with accusations and unhealthy feelings, target the positive. You’re on the point of discover a delicious new world, and it’s getting to be a wonderful journey.

Realize there’s solely most you'll be able to management.
You may begin to cook hoping it'll alter your family’s consumption habits. If this works out, go you! If it doesn’t, no worries. Dietary behaviors ar pretty constituted, and you can’t force folks to remodel themselves. (They might not need to, anyway. It’s a little forward to suppose therefore.) Work on your own state of affairs, and dismiss non-constructive criticism as best you'll be able to.

Observe friends.
If you’re haptic sensation to cook, however can’t learn reception, look to your social circle for facilitate. hang around with buddies WHO relish tooling round the room. Watch their oldsters as they prepare meals. raise if you'll be able to participate. It’s free, and odds ar the ascertained are flattered.

Volunteer to form meals reception.
Learning to cook may be a active activity. By stepping in to handle dinner, you’re gaining valuable expertise AND assuaging your family of a job. If they’re proud of the results, they could even do the dishes. And that, my friends, is that the greatest gift of all.

Make cookery a gaggle activity.
When it involves exercise, i'm strictly a team sports quite lady. Treadmills bore my play, however I’ll play softball till the apocalypse. an equivalent is also true of your family and meal school assignment. So, strive selecting dishes that need cluster assembly, like burritos or personal pizzas. The additional fun you have got, the better. It might inspire you to stay going, and spark room interest in somebody else.

Ask a loved one to point out you the way to organize his/her specialty.
If crowds aren’t your issue, go one on one. Even the foremost uninformed of cooks has one good meal in his/her repertoire, and it’s possible he/she are excited to share. Again, you’ll gain expertise, and perhaps create a contented memory.

Watch a cookery show along.
Do you apprehend somebody WHO doesn’t provides a flying you-know-what regarding food, till they see Giada DeLaurentiis creating it? yea, me too. whereas TV may not propel admired ones into the room, it will get the voice communication rolling.

Try new food.
If your members of the family ar daring sorts (though not essentially cooks themselves), strive transfer uncommon fruit or vegetables home. My oldsters discovered persimmons this manner, and currently it’s a healthy food we will all eat along. If you’re feeling very saucy, create it a contest: whoever buys the weirdest, tastiest edible wins … a nickel? A DVD? A pony? no matter reward suits your brood the simplest.

With that, I hand it over to you guys. What ar another ways in which to agitate a cooking-adverse family?

The Brown Bag Brigade: Your One-Stop buy Work Lunch concepts

noreply@blogger.com (Anonymous) — Sun, 10 Nov 2013 14:18:00 +0000

For two years, I’ve been fairly systematically packing my lunch for work. And like loads of alternative personal finance bloggers, it’s saved Pine Tree State mad dough – somewhere within the neighborhood of $2500, I’m idea. to place it in additional concrete terms, that’s five-hitter of the payment on a house, 2 sweet vacations, rent for four months, 10 160GB iPods, or eighty semi-decent pairs of shoes. Nice.

Alas, life’s been alittle agitated of late, therefore last week I opted for takeout soup, sandwiches, and Z-grade dish over home-cured salads and be-tupperwared leftovers. Admittedly, it absolutely was a pleasant modification, however it conjointly served as a reminder. i used to be stuffed by the top of every day, down $40 by the top of the week, and couldn’t BELIEVE what percentage disposable plastic and foam containers I had tilled through. (Thanks, Midtown!)

I know brown sacking has been coated thoroughly by each single media supply breathing (ABC, BBC, Highlights Magazine, The Hills, etc.), however its importance can’t be exaggerated. Simply, as a result of conveyance lunch to figure is:

low-cost (see initial paragraph),
Healthy (as it provides you management over your food), and
sensible (for the environment).

So, with nice excitement, ado, celebration, gum olibanum, and myrrh, I gift you with … the remainder of the post! it's 2 key sections: the primary is chock jam-packed with tips to assist set up your hour meals with efficiency and effectively, whereas the second is an in depth information of lunch concepts from the straightforward greenback, Chow, WebMD and on the far side. (Suggestions welcomed!) I guarantee, with time and a containerful of effort, you’ll ne'er blow $7 on a lame, unpunctual Subway hero once more.

Plan ahead. once you’re drawing up a grocery list and/or looking, don’t forget to incorporate enough food for many lunches. check that it’s stuff you wish, and wouldn’t mind continuation 2 or 3 days per week, to boot. Unfussy, healthy, easily-pulled-together mainstays like bread, sandwich fillings, spreads, salads, fruits, and vegetables square measure all solid bets. take care to ease abreast of the pre-packaged frozen meals, tho' (Weight Watchers, Lean cookery, etc.). They price a lot of, each in money and metallic element intake, than a self-created lunch.

Prep the night before. nobody needs to wake twenty minutes early so that they will half-assedly slap a bologna sandwich along before the 8am train. aggregation Associate in Nursing straightforward lunch within the evening can allow you to sleep longer AND increase the chance of a meal you’ll get pleasure from. If those nightly ten minutes square measure too inconvenient, you'll be able to perpetually …

Prep in bulk. Clever fashion plate and also the straightforward greenback have the most effective posts I’ve seen concerning constructing meals as a group, however there square measure tons – TONS – of comparable ways on-line. (That I’m having issues finding, naturally. Help?) you'll be able to knock out a week’s lunches in an exceedingly single Sunday time unit, then freeze or refrigerate them till required.

Don’t accept sandwiches. selection is that the spice of lunch. Any burgeoning brown bagger can get sick (real fast) of PB&Js perennial ad nauseum, therefore try and modification the menu up whenever you'll be able to. transportable chow like soups, bento boxes, burritos, make-your-own pizzas, and particularly leftovers square measure important to creating BYOL a lot of appetising. (See the hooked up list below for a lot of concepts.) Speaking of…

Use leftovers showing wisdom. Once The adult male boarded the Brown Bag train (it’s right next to Soul Train), coming up with lunches became alittle harder. I solved lots of that by creating double the dinner servings and packing [*fr1] away for Next Day Consumption. The leftovers add a large amount of nutritionally-sound selection AND it’s infinitely thrifty, since I’m not making entirely new meals.

Pack snacks. Ahhh … the four o’clock coma. Fellow table jockeys, you recognize what I’m talking about: that mid-afternoon lull in brain activity wherever work takes second priority to off one's guard on your keyboard. To battle the snooze, I try and pack one or 2 lightweight, transportable snacks per day. Fruit is right for this, however buggy, hummus, vegetables, popcorn, and kooky ought to be enough keep you from predatory the selling machines. Avoid the 100-calorie packs, though, as they're the most important ripoff, ever.

Invest in reusable lunchboxes and utensils. Seriously, the waste created by Chinese takeout lunches may fill a complete workplace in concerning 2 months. Why try this to Earth once carrying environmentally-sound meal packaging will build a big dent in your garbage while not cost accounting a fortune? in person, i exploit thoroughly-cleaned Parmesan containers. (That is, till they A) break, B) square measure broken, or C) steal off to create their own secret instrumentality Colony.)

With that, it’s on to the lunch concepts themselves. every "#" may be a totally different post jam-packed with suggestions, from DIY dish to angular turkey clubs. Readers and fellow bloggers, if you have got any favorite articles or comment threads please pass 'em on. I’ll add below, and along we will produce THE master lunch information.

Ask Metafilter: #1, #2, and #3

Chow: #1, #2, #3, and #4

Clever Dude: #1 and #2

Dollar Stretcher: #1

Fabulous Foods: #1

Global Gourmet: #1

Just Bento: #1 (see whole blog)

Lunch in an exceedingly Box: #1 (see whole blog)

Medicine.net: #1

Serious Eats: #1, #2, #3, #4, and #5

The Simple Dollar: #1, and #2

WebMD: #1

Weight Watchers: #1

Wise Bread: #1

Yahoo Answers: #1

Zen Habits: #1

And that's it! Happy feeding, everybody!

(Photos courtesy of Flickr members stelladoll7 and luckysundae.)

Healthy Budget

noreply@blogger.com (Anonymous) — Sun, 10 Nov 2013 14:07:00 +0000

As I write this, I’m sitting reception on our mattress with fourteen native menus to my left. The swain and that i had alimentary paste tonight (delicious, delicious spaghetti), however were pretty tempted to order takeout. we tend to do this generally, as a result of A) we tend to like food, B) we tend to sort of a selection therefrom, and C) dishes. (As associate degree aside, I’m convinced that dirty dishes area unit the basis explanation for ninetieth of friend fights. sign in for off-campus faculty housing and see for yourself.)

Ordering takeout happens with some frequency in our abode. It keeps U.S.A. from falling into a cookery rut and lets U.S.A. want we’re treating ourselves. However, it’s continuously a challenge to try and do thus cheaply and healthily. benny Chicken is tempting, see. thus area unit dish and pad thai and chicken parm and samosas and nachos and … Ohio man, I simply wet myself. Anyway, my budget and waist arasure} forever operating against me, and generally I even have to shun the cooked diamond-encrusted dodo eggs for one thing easier and fewer heart attacky.

With that in mind, today’s post could be a short-n-handy reference guide to ordering meals by phone. basically, it’s eight completely different, common takeout cuisines with a couple of cheap, semi-nutritionally sound foods allotted to every one. Weight Watchers, Calorie King, and Real straightforward helped give the health data, whereas the antecedently mentioned fourteen Brooklyn-area menus equipped the rating. For brevity’s sake, it concentrates on takeout solely, since eating house eating could be a whole alternative ball of noodles.

Ah, however before we start, a couple of tips about maximising your low-cost, healthy experience:

    If you order associate degree unexpectedly giant portion, place [*fr1] within the icebox as before long as you've got it. It’ll wreak a good lunch tomorrow.

bear in mind that you just might get additional bang for your buck from some takeout joints (Chinese, Indian) than from others (Japanese). If you’re wanting to feed a crowd, the less-expensive possibility may be the higher alternative.

to scale back value, calories, and fat all at constant time, minimize deep-fried foods and go straightforward on the meat and cheese.

contemplate ordering appetizers solely, as they will be a lot of more cost-effective.

    If you’re involved concerning calories, fat, or sodium, check nutritionary data on-line before ordering. Calorie King could be a nice general reference, and lots of chain restaurants have the stats announce somewhere on their sites.

    Have condiments or lightweight dressings at home? Use ‘em and save packets that associate with the meal.

    If you've got an analogous item within the storeroom, don’t order beverages.

    Save the environment! Tell the phone operator you don’t would like utensils, since you've got tableware in your room.

    Tip the delivery guy. If you can’t afford to tip, you can’t afford takeout.

And now, the list! (Incidentally, i would like to increase this, thus if you've got suggestions, please bring 'em on.)

Chinese
Boiled wontons
Chicken, shrimp, or vegetable egg foo yung
Chinese vegetables with bean curd
Egg drop or hot and bitter soup
Fortune cookies
Steamed chicken, shrimp, or vegetables with brown or aioli on the facet
Steamed shrimp or vegetable dumplings
White or rice

Mexican
Bean dish (easy on the cheese and bitter cream)
Black bean soup
Black or horse beans
Chicken or vegetable soft taco (easy on the cheese)
Rice and beans
Salsa or pico Diamond State gallo

Thai
Chicken satay (easy on the peanut sauce)
Ginger chicken
Salads (minus peanuts, no or lightweight dressing)
Thai chicken with basil (breast)
Thai food dish
Tom yum kung (hot-and-sour shrimp soup)

Japanese
Chicken, shrimp, tofu, or vegetable soba
Chicken, shrimp, tofu, or vegetable udon
Edamame
Maki dish (in tiny quantities)
Miso soup
Nigiri dish (in tiny quantities)
Nori maki dish (in tiny quantities)
Seaweed dish
Shumai
Steamed vegetable dumplings

Greek
Baba ghanoush
Cucumber side dish
Dolma
Greek dish (no or fatless dressing)
Olives
Pita
Souvlaki (1 skewer)
Souvlaki sandwich

Middle japanese
Couscous
Cucumber side dish
Dolmas
Hummus
Lentil soup
Pita
Shish kebab (marinated meat and vegetables)
Tabbouleh (1/2 cup)
Yogurt and cucumber soup

Indian
Bean and/or lentil stew
Chicken tikka
Chicken tikka masala
Chutney
Cucumber side dish
Lassi (1 cup)
Naan
Poori (Puri)
Tandoori chicken while not skin

Italian
Baked clams
Lentil soup
Linguini with red clam sauce (1 cup alimentary paste, ½ cup sauce)
Mussels
Pasta primavera (1 cup alimentary paste, ¾ cup sauce)
Salad (no or fatless dressing)
Thin-crust pizza pie (one slice)

(Photo courtesy of msnbc.)

If I Had identified Then: Food and monetary recommendation for the College-Bound (Also, a Story)

noreply@blogger.com (Anonymous) — Sun, 10 Nov 2013 13:54:00 +0000

As summer attracts to an in depth, gazillions of monumentally stoked 18-year-olds square measure getting ready to go away the warmly cozy, cozy heat of their hometowns for four years in cinderblock lecture halls. however faculty isn’t all reading, studying, and periodically authorship 25-page papers on Federal Communications Commission v. Pacifica (1978). It’s conjointly occasion to work stuff out – like a way to seriously manage your adult life for the primary time.

Fortunately for this journal, that adjustment amount has a lot of to try to to with frugalness, food, and health. highschool grads everyplace can before long be budgeting and preparation for themselves, and also the initial months won’t be straightforward. I know, as a result of once upon a time (the year forty five BC) i used to be there.

Looking back, i feel I did okay. Still, there square measure quite few CHG-type things I would like I had glorious before I left home. Like…

How to feed myself capably and frugally. My folks were glorious suppliers and good cooks WHO fed U.S.A. rounded meals from birth through late adolescence. however somehow, when seventeen years, I ne'er picked informed straightforward ideas like, “eat a vegetable, doofus,” or “an all-mozzarella stick diet can bankrupt, then KILL YOU.” If I had paid attention or done any analysis, the road to healthiness may need been a neater and cheaper one.

How to cook. In my tiny faculty city, it had been ritual for college kids to eventually move out of the dorms and into run-down off-campus housing (owned by a landowner WHO worked nights because the anti-Christ). Of the eight youngsters WHO shared one room my junior year, only 1 knew what she was doing. the remainder people bought expensive food from the native superstore and/or created do with no matter she (note: me) might collect from her night job at the friedcake search. on reflection, associate degree elementary grasp of basic preparation skills might have saved each time, money, and much of friedcake symptom.

How to avoid shopping for negligible junk. each semester, I subsisted entirely on some hundred greenbacks earned over summer or winter breaks. it had been only enough for textbooks and food. Yet, I still bought fourteen loads of useless crap for no alternative reason than I might. Once, it had been try of vintage jeans. over again, a Phish album (which, ew). And another time? I blew $7 on a ampoule of coloured mud from a neighborhood tchotchke search. To repeat, I spent SEVEN greenbacks ON YELLOW DIRT. I would like I had scan a finance book at that time, or perhaps had any clue regarding maintaining a budget. At the terribly least, I wouldn’t have bought any beaker soil.

How to scan nutrition labels. Oh man. what percentage muffins did i feel contained solely 220 calories, once it had been truly a lot of like 660? Duh.

How to care regarding my body within the right means. this is often a tough subject, as a result of on the total, universities square measure sadly rife with intake disorders. an excessive amount of self-scrutiny will land one in Bulimiatown, and deficient can build the Freshman fifteen look like a fond memory. So, I’ll say this: I would like I had spent less time worrying regarding my weight (which no one cared regarding 0.5 the maximum amount as I did), and longer investment in my health (which … it wouldn’t have hurt to hit the athletic facility once or twice). Negative body pictures square measure endemic to young women – in America particularly, and applying my energies the right means (to intake right and exercise vs. stressing out regarding my butt) would have helped American state greatly down the road.

I might conjointly add “how to fancy cheap beer” to the present list, however I truly learned that half quite quickly. And it still wasn’t 0.5 as valuable because the single best lesson I gleaned from my folks throughout college: specifically, there aren't any second possibilities with universe cash.

Let American state justify.

Back within the spring of (DATE REDACTED), i used to be accepted to the same semi-affordable public establishment in upstate the big apple, wherever the seven-month winters were matched in intensity solely by my ought to GET THE CRAP faraway from HOME. I idolized my Long indweller folks (and still do), however the prospect of living four hundred miles faraway from them excited this womb-to-tomb girl to without stopping. So, I sent the “yes” letter, got my friend assignment, and spent the remainder of the summer earning textbook funds at the native Wendy’s fryolator.

For the foremost half, Ma and Pa were improbably confirmative. Besides creating the obligatory visits to Bed, Bath, and on the far side for girly-blue shower caddies, they conjointly offered to pay my tuition till my sister entered college, 2 years thus. Being sensible folks and savvy people, they'd one condition: I had to keep up a three.0 average.

“No downside,” i believed. “Bs square measure straightforward.” I’d breezed through highschool (for the foremost half - damn you, Physics), and wasn’t intimidated by the prospect of a better, tougher education. later, after I entered college within the fall, I devoted most of my time to … um … not assignment.

It went fine for the primary few weeks, till I received a string of fairly awful grades on papers and tests. Those metallic element (and in one or 2 cases, Ds) were each enormously mortifying and a heavy warning sign for my stupid (drunk) ass. So, I prune on the surplus, buckled down, and soon, most of my category marks had morphed into semi-respectable BS and B-minuses.

Except Basic prowess.

Though the category was tutored by the sweetest man alive, I didn’t perceive a damn factor. Nor did I build any effort to, whatsoever. I incomprehensible a vacant minimum of 1 category per week, ne'er scan the fabric, and doubtless took a combined total of 3 pages of notes. on reflection, I’m stunned the {professor|prof|academician|academic|faculty American statember} didn’t hurl me out a window, content perspective 1st.

By the tip of the semester, I somehow force a C-minus out of the air (note: my butt). it had been higher than I due, however still brought my overall measure all the way down to a grand ol’ a pair of.99. (Seriously! A a pair of.99! I didn’t even recognize that was possible!) once my folks saw, I expected them to gush, “2.99! however that’s therefore near a three.0! We’ll pay your tuition FOREVER.” To my then-consternation and their unending credit, that didn’t happen.

“Kid,” they aforementioned, “we asked for a three.0. Here’s the bill.”

My juvenility (and let’s be honest - new love of low {cost|low-cost} beer) cost American state upwards of $4,000, that I finally finished paying off last year, when over a decade of interest had accumulated. (P.S. I ne'er got below a three.3 again.)

But you recognize what? I’m glad it happened. I’m glad Ma and Pa stuck to their guns, as a result of it tutored American state the 3 of the foremost valuable things I’ve ever learned:

1) There aren't any second possibilities with universe cash.
2) There aren't any second possibilities with universe expectations.
3) My folks don’t fiddle, ever.

Thanks to that inglorious a pair of.99, I pay bills on time. I don’t miss deadlines. I attempt to exceed what individuals raise of American state. Sure, most of it’s out of sheer terror of the implications, however i favor to assume I learned a microscopic smattering of responsibility on the means. (Note: It’s largely the phobia.)

Readers, however regarding you? whether or not you visited faculty, your own flat, or a wedding, what food/health/economic things did you want you knew before exploit home? cause dem stories (and I promise next week, there’ll be a writing with real analysis and actual learny-type things).