Learning to Make Your Own Cheese Can Be VERY Rewarding!

by Smabs Sputzer under CC BY  with eatingtothrive.com

Home Cheese Making

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I am a really big DIY food nut and I have recently taken a step toward the bizarre world of cheese making. I could write an entire book about how to make cheese, but I am going to start with some of the basics to help you start down this path.

The most basic cheese making is simply using enzymes heat and time to intentionally create a curd. The enzyme that you use is known as rennet and can come from either an animal source or a vegetarian source. Vegetarian rennet can come from some fruits, vegetables and certain kinds of microbes. These need to be refrigerated to keep them active and useable. They are not shelf stable.

The best milk to use is raw milk, but that can be hard to find in some areas. Pasteurized milk is okay for making basic farmer’s cheeses and ricotta, but is useless for aged cheeses because the curd will not set properly. Pasteurization breaks down the proteins in the milk and makes it impossible to get a real curd.

Aged cheeses require the perfect combination of temperature and humidity that is very difficult to achieve without a special aging chamber. One of the best ideas I have ever seen is the conversion of a wine cooler into an aging chamber. The settings that are perfect for aging cheese are the same conditions you will need for aging wine and keeping corks healthy. Remember to research the conditions properly because each kind of cheese needs slightly different conditions to reach their full potential without spoiling or molding.

Speaking of mold, the most intense cheeses you ma ever make actually include mold in their creation. We all know about blue cheese, but there are countless varieties that utilize mold and you want to make sure you get the right kinds of mold. If you like a particular kind of blue cheese, use a chunk of that brand to inoculate your own cheese with the particular strain of mold that this brand uses to achieve a similar flavor and set your wine coolers to the proper conditions to promote that particular strain to grow.

These are just some simple tips to help you start thinking about this adventurous hobby. I am just starting myself and I will hopefully report back with some success stories. My next purchase is going to be one of those wine coolers because my fridge can’t offer the right conditions. Things are about to get serious in DIY cheese town.

Your Summary to a Gluten Free Diet

For those who suffer from food allergies, avoiding foods that are the cause of their allergies is paramount.  Not only from the standpoint of them experiencing a reaction, but the danger that these foods could cause through other conditions that might result in a life threatening situation as well.  For example, if someone is allergic to peanuts, there are foods that contain or come in contact with peanuts when being manufactured.  If they are not aware, eating food that they thought safe could produce disastrous results.

One of the leading culprits of allergies these days is an ingredient known as gluten.  Used in a wide variety of cereals, as well as a protein additive, gluten is difficult at times to avoid.  This being the case, it is vital that anyone dealing with gluten intolerance be aware of the many products that contain gluten to then successfully avoid them.  This calls for a gluten free diet, including recipes that are gluten free, so they can eat with confidence.

What Is Gluten?

To begin with, gluten is comprised of two key ingredients: gliadin and glutenin.  Primarily, these are two proteins held together by means of using starch, thus producing the product known as gluten.  Gluten is blended with other common grains, such as wheat, barley and rye, all part of the grass family.

The main reason for adding gluten to foods is that it is an additional source of nutritional protein.  As a result, gluten is mainly found in products high in protein.  It is added to increase the overall nutritional process by adding additional protein to the food source.

Products Containing Gluten

There are a wide variety of food products available today in the marketplace that contain gluten as one of their ingredients.  These mainly consist of products containing wheat, barley and rye.  One of those foods commonly consumed are bagels.  The main reason gluten is added to bagels is to give them their chewiness.  Many other bread types also contain gluten.

There are also some beers brewed containing gluten.  This is due to the beer being brewed using barley, a grain that contains gluten.

A Variety Of Gluten Free Diet Recipes

Since many have discovered an intolerance for gluten, along with concerns for potential side effects when eating or drinking something containing gluten, it is vital to know what foods not to eat in order to avoid possible dangerous side affects as a result.  Of those reactions, they can include constipation, bloating, bone or joint pain, itchy skin, lesions, or even celiac disease.  As a result, it is important that those who are gluten intolerant find gluten free recipes as well.

There is an increasing amount of information via the Internet to help find gluten free recipes.  It is also recommended that those intolerant of foods containing gluten consult with their health care provider.  Education is key to enable those with gluten allergies to live as normal a life as possible.

Consulting an nutritionist is also a great way to educate yourself when it comes to avoiding gluten.  They can often provide wonderful gluten free recipes to help you gather ingredients to then prepare gluten free meals.

One final thing of note: Make sure that the ingredients you purchase are also gluten free!  You wouldn’t want to go to all the trouble of preparing a meal to avoid gluten to discover you have only eaten food containing the gluten you thought you had avoided, right?

A Gluten Free Diet may be just what you need.

Read our Gluten Free Diet Guide on Barnes and Nobles today!

Even if You Are On a Gluten Free Diet You Can Still Have Your Brownies and Eat Them Too!

For those of you who have discovered that you have become intolerant of gluten, or are even suffering from celiac disease, there is hope for you to still enjoy good, nutritious foods.  Not only are there a number of gluten free pasta recipes, as well as wonderful cake recipes, for those who have become gluten intolerant, there are many scrumptious dessert recipes as well.  Here are but two marvelous recipes for making gluten-free Brownies.

Gluten Free Brownie Recipe

To make this brownie recipe, you’ll need:

4 tablespoons butter
2/3 cup sugar
½ cup cold water
1 teaspoon vanilla
1 cup rice flour
4 tablespoons cocoa powder
1 teaspoon baking powder
2 tablespoons shelled hemp seeds
2 tablespoons walnuts
½ cup chocolate chips

Now that you have all the ingredients ready, let’s get on to the preparation:

You will want to preheat the oven to 350 degrees.  While waiting, melt your butter and then combine it with the water, vanilla, and sugar.  After this, add your rice flour, the baking powder, nuts, cocoa powder, and the chocolate chips.  Mix thoroughly.  Now transfer your ingredients into a pan that has been treated with a non-stick spray.  Once the oven has reached 350 degrees, place the pan in the oven and bake for 20 minutes.  That’s all there is to it!

If you are like me, an admitted choco-holic, here is a gluten free brownie recipe sure to please.

Gluten Free Chocolate Brownie Bite Recipe

To make this delicious treat for your chocolate-loving friends, you’ll need:

3/4 cup cocoa powder
1 ounce garbanzo flour
1 ounce fava bean flour
2 ounces sorghum flour
2 ounces flax seed meal
2 ounces tapioca flour
1/4 teaspoon iodized salt
1/4 teaspoon baking powder
4 ounces unsalted butter
4 ounces unsweetened applesauce
2 ounces raw organic sugar
3 large eggs
1 teaspoon vanilla

To begin with, pre-heat the oven to 325 degrees.  Then, mix all dry ingredients together.  Next, melt your butter, then add sugar and applesauce and mix over low heat.  Take the eggs and vanilla and cream them together.  Now you will want to add the sugar, butter and applesauce mixture to that.  Next up is to add the sifted ingredients.  Once this is done, pour the batter into mini-muffin pans. This will give you a nice bite-sized brownie.  Pop the muffin pans into the oven and bake for about 14 minutes.

Just because you have to eliminate gluten from your diet doesn’t mean there will be no more joy in eating for you!  As you can see, these are but two of the many delicious recipes to satisfy your sweet tooth without the side effects from being gluten intolerant.  We invite you to check out other recipes in our categories column that will have you saying ‘yummy’ for your tummy!

We will strive to add many gluten free recipes for you to enjoy!

Read our Gluten Free Guide. You can find it being sold on Barnes & Nobles.

Healthy Eating is a Sure Way to a Healthy Body and Attitude!

You’ve probably heard all about the benefits of healthy eating but just don’t believe you have the time to stick to a healthy diet. As a result, you have the takeaway on speed dial and your freezer is filled with microwave meals. What you may not realise is that by eating this way you are depriving your body of many essential nutrients and missing out on a number of important health benefits. In this article intend to open your mind up to the real value of healthy eating and discussing some of the main benefits it can have on your body.

1) It Gives You Energy

One of the main reasons to eat healthy is because it gives you energy. Healthy foods are filled with slow digesting carbohydrates. These take longer to digest than unhealthy, rapidly digesting carbohydrates so the energy they provide is released into your blood at a much slower and more stable rate. This means that you have more consistent energy levels which last for the full day when you eat healthy.

In contrast, unhealthy foods general contain high levels of rapidly digesting carbohydrates. These get digested very quickly and the energy they provide is released into your blood stream at a much faster, less stable rate. As a result, your energy levels generally peak and then crash when you eat unhealthy foods.

2) It Ensures That Your Body Works Properly

Healthy foods are packed full of the nutrients that your body needs to operate properly. They support almost every function you can think of. For example, vitamin A is essential for healthy vision, chloride helps keep the fluid levels within your body balanced and potassium helps keep your blood pressure under control.

Eating unhealthy foods deprives your body of these nutrients and prevents it from functioning properly. For example, failing to eat enough vitamin A can limit your vision and in the worst cases cause full blindness. Not getting enough sulphur can prevent your nerves from functioning properly.

3) It Keeps You Safe From Chronic Disease

Eating a good diet can keep you safe from almost any chronic disease. Whilst it is still not known exactly why the nutrients in healthy foods can protect against disease, study after study has consistently shown the power of a healthy diet when it comes to disease prevention. For example, research has shown that the traditional Mediterranean diet reduces your heart disease risk.

Consuming unhealthy foods has the opposite effect and can actually increase your risk of contracting these nasty diseases. For example, according to this article from Medical News Today one third of all cancers are linked to poor dietary choices.

4) It Reduces Your Chance Of Illness

Another key benefit of following a healthy diet is that the wide range of vitamins, minerals and phytonutrients in these foods help keep your immune system strong. Your immune system is what keeps you safe from disease, infection and foreign bodies. If you have a strong immune system then your chances of getting ill are much lower.

However, following a limited, unhealthy diet means that your body does not get given all these immune system boosting nutrients. As a result, your immune system becomes weak and your body becomes much less effective at fighting disease, infection and foreign bodies. This leaves you much more open to illness.

5) It Improves Your Physical Performance

Eating the right foods doesn’t just benefit you internally – it also greatly improves your physical performance. For example, the protein in healthy foods ensures that your muscles have the fuel they need to repair themselves after exercise and grow back stronger. The vitamins and minerals in healthy food keep your blood healthy and ensure that it can quickly transport oxygen to where it is needed when you exert yourself.

Following a poor diet has the opposite effect and can actually hinder your performance during exercise. For example, eating poor quality, rapidly digesting carbohydrates will not give you the steady release of energy that is required to complete a gruelling workout. Failing to get enough protein will prevent your muscles from fully recovering after a workout.

Summary

There are many, many reasons to eat healthy. The reasons listed in this article are really just scraping the surface. The bottom line is that eating healthy is one of the best things you can do for your body. So if you are currently living off fast food, microwave meals and pizza then you should really consider making a few changes to your diet.

Eating healthy doesn’t have to be difficult or time consuming. Grabbing a piece of fruit instead of a bar of chocolate, drinking a glass of water instead of a glass of soda or cooking up some chicken and vegetables instead of having a microwave meal are all quick and easy ways to eat more healthy. Making smart choices such as these will do you a lot of good in the long run and help you live a much fuller, happier and healthier life.

Start your long term habit of healthy eating now.

With Hyper Inflation Looming Overhead Now is the Time to Learn About Saving Money on Groceries

The average person spends at least fifteen to twenty percent of their bring-home pay on groceries. That might not sound like a lot but when you have a mortgage, car payment, gas, utilities, insurance, day care and other monthly bills, that amount seems like a gigantic chunk. So, saving money on groceries is usually the only non-consistent bill that can be cut and shaped to fit a budget and save you money.

How to save money on groceries can almost be as complex as trying to find out the meaning of life. In fact, finding out the meaning of life might be a bit easier. Many articles have been written on the subject, but still we struggle with the concept. Why? Everyone wants the latest and greatest food item or cooking gadget.

Think of eating in simpler terms. You survived and ate really tasty meals before those gadgets came along and you will continue to do the same once they have disappeared from the headlines.

Saving Money on Groceries is Paramount When You Have a Family

With a family, saving money on food is paramount. Let’s face it. Kids can eat you out of house and home as they grow from infancy to adulthood. That also goes for spouses.

As a mom, much of the burden falls on you to figure out the mechanics behind saving. Luckily, your family can help you implement it once all the brainwork is done.

If you keep reading our saving money on groceries series you will find out different methods to save money on your total grocery bill. We stress “total” because grocery shopping comprises more than just food. Even if you have a somewhat reasonable handle on the food part, there are other items that you need around your house that could be sending your monthly grocery bill into orbit.

We have taken that into account. You will also learn how to trim that portion of your bill with a few practical and even unconventional methods you might find entertaining and more so, helpful. So mom, your grocery savings chariot awaits!

It’s very exciting to think that saving money on groceries might be right around the corner!

Let’s Take a Look at Three Popular Slow Cookers

There are many slow cookers on the market today. Most do the same thing – heat your food at a slow rate for delicious, flavor-filled food. But, some may do it better than others and with more conveniences. We are going to help you comparison shop with three of the top brands of slow cookers.

The Contestants of Our Slow Cookers Comparison:

Hamilton Beach Stay or Go Slow Cooker

This oval slow cooker offers not only great capacity to cook large or small meals, but also the ability to travel with ease. The locking lid seals in all juices from spilling in your car. That’s great news for those who love potluck dinners. You can now carry your best dish without packing it in towels or orchestrating a major cleanup afterwards.

The line of Stay or Go slow cookers also features a clip-on spoon. It attaches right to the lid so you won’t lose it. You never have to worry about forgetting your spoon again. Paper labels and label holder on the base make it easy for others to identify your meal without asking you fifty times. These cookers offer manual control (4, 5, 6 and 7 quart sizes) or programmable mode (5 and 6 quart sizes).

KitchenAid 7 Quart Slow Cooker

KitchenAid is one of the leading names in kitchen appliances. Their slow cooker boasts a rectangular oblong shape that is perfect for cooking a roast, whole poultry and any other big meal you may have on your menu. There is a large lip on the ceramic liner allowing for easy pouring of soups, stews and chili. The lid is rimmed in silicone forming a tight seal during cooking.

The cooker also has five programmable settings: HIGH, LOW, AUTO, SIMMER and BUFFET. The auto setting cooks on high for two hours and then shifts down to low for another eight hours of cooking (if needed).

Westbend 5 Quart Oblong Slow Cooker

The Westbend Versatility line has produced a slow cooker that can perform many duties for the cook. First, the cooking pot sits on top of the base instead of inside it. There are handles on the pot and the base for easy handling.

Why is this necessary? Well, the base also doubles as a griddle. Separate the two and cook another meal easily.

The pot has a non-stick interior for easy cleanup after meals. It is also safe for use on the stove top and in the oven. You can brown meat in the slow cooker and then transfer to the base to let those flavors simmer into the rest of the ingredients.

All Three at a Glance

Use the following chart to help you size up each for their positive and negative qualities before deciding on a purchase.

Slow Cooker Comparison Chart

	Hamilton Beach Stay or Go	KitchenAid 7-Quart	Westbend 5-Quart Oblong
COST	$30 – $60	$120 – $150	$50
SIZE	4, 5, 6, 7 quart	7 quart	5 quart
FEATURES	Locking lid for spill-proof travel, clip on spoon, manual or programmable control on some models, liner and lid dishwasher safe.	5 programmable settings, 400 watt heating element, food alarm, large size	Base doubles as a griddle, pot safe for use on stovetop or in oven, non-stick interior.
NEGATIVES	Non-programmable on some models	Liner subject to repeated cracking, lid can hold smells.	Lacks ON/OFF switch and indicator light

We hope we helped you make a decision with out look at the three most popular slow cookers.

You May Not Notice Right Away But the Effects of Unhealthy Eating Can Bring Unwanted Health Problems

When it comes to your diet you probably know that you should be picking healthy foods over unhealthy foods. However, if you’re busy your time is at a premium. Unhealthy foods are quick, easy to prepare and can be eaten on the go. Unfortunately, eating low quality junk foods can be seriously damaging to your health. In this article I highlight just how dangerous unhealthy eating can be and discuss how it can affect your body.

1) Weight Gain

One of the main impacts of unhealthy eating is weight gain. Unhealthy foods are generally loaded with calories and don’t satisfy your appetite in the same way as healthy foods. This means when you eat junk foods you are much more likely to overeat and take in lots of calories.

For example, a McDonalds Double Cheeseburger contains 490 calories and isn’t the most filling of foods. A wholegrain chicken salad sandwich of the same size is much more filling and contains just 290 calories. By picking the junk food for just one of your daily meals you add an extra 200 calories to your day. If you do this every day you add 1,400 calories to your week. If you do this for a few weeks you will pile on the pounds very quickly.

2) Organ Damage & Failure

Eating low quality foods deprives your vital organs of the nutrients they need. This can prevent them from functioning properly and in the worst cases it can lead to organ damage and organ failure. For example, many of the vitamins and minerals that are found in healthy foods support the heart. Not getting enough of these in your diet can damage the blood vessels in and around your heart and increase your heart disease risk.

3) Muscle Shrinkage

Unhealthy diets often contain high levels of fats and carbohydrates but very little protein. For example, chocolate, potato chips and sodas are all lacking in protein. Even meatier junk foods such as burgers and sausages are relatively low in protein and high in fat compared to lean meats.

The main function of protein is to provide your body with the fuel it needs to build new cells and to maintain and repair your existing cells. If you don’t eat enough protein your body starts to source it from existing muscle cells and as a result your muscles start to shrink and become weak.

4) Unhealthy Skin

Eating lots of junk food prevents your skin from getting the nutrients it requires to stay healthy. This can cause a number of nasty skin problems. For example, failing to get enough vitamins in your diet can cause your skin to become dry and scaly and lead to the development of age spots and skin rashes. Not consuming enough minerals can cause wrinkles and skin sores.

5) Unstable Energy Levels

Unhealthy foods are normally loaded with simple sugars. When you eat them they get digested very quickly and rapidly enter your blood stream. This results in a short surge in energy levels before they come crashing back down again. These constant surges and drops in blood sugar make it extremely difficult to concentrate and perform during the day. They can also damage your blood vessels and increase your risk of contracting diabetes.

6) An Increased Risk Of Chronic Disease

Low quality foods can significantly increase your risk of developing chronic diseases such as cancer, diabetes and heart disease. For starters, lots of junk foods contain dangerous man made chemicals and substances such as trans fats. These nasty substances have been proven to directly increase your chances of developing chronic diseases. Additionally, junk foods deprive your body of the essential nutrients which can help prevent these chronic diseases.

Summary

When you are busy eating healthy isn’t normally your main priority. However, I hope this article has shown you how exactly how damaging consistent unhealthy eating can be and has convinced you to make time for healthy eating. Your health is one of the most valuable things in your life and should be prioritized accordingly.

Even if your time is extremely limited, healthy eating doesn’t have to take long. You can prepare a healthy omelette in less than 10 minutes. A nutritious salad can be prepared in under five minutes. Foods like this are quick, easy and most importantly protect your health from the dangers discussed in this article.

Curb your unhealthy eating habits starting today!

Lets Keep It Simple When It Comes to Healthy Eating and the Main Nutrients You Need.

When it comes to healthy eating a lot of people overcomplicate it. They believe they have to measure every single nutrient and calorie in the foods they eat. They then find this takes up too much of their time and decide that they can’t fit healthy eating into their lifestyle.

However, the truth is healthy eating doesn’t have to be that complicated. In fact, if you have a basic understanding of the three main nutrients that the human body requires, you can build a healthy eating plan fairly quickly. In this article I provide you with a brief overview of these three main nutrients, discuss how they boost your health and tell you which ones to eat and which ones to avoid.

1) Carbohydrates For Energy, Nutrients & Bowel Health

Carbohydrates have three main roles in the body. Their primary role is to give your body energy. However, if you choose the right carbohydrates they also supply your body with essential nutrients and keep your bowels healthy.

Go For Fruits & Vegetables:

Fruits and vegetables are the best source of carbohydrates. They provide you with a steady supply of energy and also contain high levels of vitamins, minerals and fiber (which supports good bowel health).

Avoid Highly Processed, Sugary Carbohydrates:

Highly processed, sugary carbohydrates such as candy, cakes and soda are the worst type of carbohydrate. Not only do they contain very little if any vitamins, minerals or fiber but they are also highly concentrated and digest very rapidly. This means that instead of getting a steady supply of energy like you do when you eat fruits or vegetables, you get a rapid surge in energy levels followed by an equally rapid crash.

2) Protein For Building, Repairing & Maintaining

Protein’s main role in the body is to give your body the material it needs to build, maintain and repair cells. Your blood, your skin and your vital organs are all built using protein.

Go For Eggs, Fresh Fish & Fresh Meat:

Eggs, fresh fish and fresh meat provide your body with the high quality protein it needs. As an added bonus, these protein sources also contain a number of important vitamins and minerals.

Avoid Highly Processed Meats:

Highly processed meats are a low quality protein that should be avoided where possible. They contain much less protein per gram than the high quality proteins listed above and often contain dangerous man made ingredients such as trans fats which have been linked with cancer, heart disease and more.

3) Fats For Healthy Eating and Good Health

Fats are the pantomime villain of the health industry. They are the nutrient everyone loves to hate. However, the truth is that fats are actually an essential nutrient and do a lot of good for your body. They keep your vital organs healthy, they boost your immune system and much more.

Go For Natural Fats:

This may go against what against a lot of things that you have been taught in the past but natural fats are by far the best type of fat for your body. That means butter, eggs, naturally fatty fish (such as salmon), naturally fatty meat (such as beef), nuts, olives and olive oil are all excellent choices. These types of fats give your body the support and protection it requires and contain no artificial ingredients.

Avoid Man Made Fats:

Man made fats are low quality and dangerous. They can cause chronic disease, damage your brain and more. There are two main types of man made fat you need to avoid; vegetable oil and trans fats.

You may think vegetable oil is actually healthy and natural because it is made using vegetables. However, the production process is highly concentrated and the finished product is far from natural or healthy.

Man made fats are generally found in highly processed, packaged foods such as cakes, crisps, fast foods, margarine, microwave meals, pizzas and salad dressings.

Summary

As you can see, healthy eating doesn’t have to be difficult or time consuming once you understand the basics. Picking up a piece of fruit instead of a bar of chocolate will cut the calories and increase the nutritional content of your carbohydrates. Cooking a chicken breast instead of a chicken burger will increase the quality of your protein and reduce the amount of artificial ingredients you are consuming. Using olive oil instead of vegetable oil will increase the quality of your fat and help you avoid dangerous man made fats.

None of these healthy choices take any more time to prepare than the unhealthy choice. However, they make a massive difference when it comes to your health. So the next time you are in a rush and you grab something to eat ask yourself; ”Is It Natural?”. If this answer is no put it down and quickly grab something that is. Don’t over complicate it and start a healthy eating lifestyle today.

A Look Into the Fascinating World of Phytochemicals

When your time is limited, learning about nutrition is probably quite low down on your priorities list. You might know a little about the main nutrients (carbohydrates, fats and protein) and you may have heard the odd snippet or two about the vitamins. However, I bet you’ve never heard of the phytochemicals. In this article I’m going to be discussing why learning about the phytochemicals is definitely worth five minutes of your time and how you can incorporate the phytochemicals into your diet in less than five minutes a day.

A 5 Minute Introduction Into the Phytochemicals

The phytochemicals are health boosting nutrients that act in a very essential similar way to vitamins and minerals. The key difference is that vitamins minerals are essential and you cannot survive without them. Phytochemicals are not essential but they greatly enhance your health. Some of their main health benefits include:

1) Acting As Antioxidants:- Antioxidants are substances in food that keep your body’s cells safe from free radicals. Free radicals are harmful compounds that get released during oxygen based reactions inside your body and can accelerate the ageing process, increase the likelihood of you developing chronic diseases and much more. Studies have shown that almost all the phytochemicals are powerful antioxidants and can keep your body’s cells safe from these nasty side effects of free radicals.

2) Keeping Your Skin Healthy:- Many skin care products push the fact that they use natural plant based ingredients instead of unnatural chemicals. If you take a closer look at the ingredients in these products then the chances are that these plant based ingredients are actually phytochemicals. The reason these phytochemicals are used in skin care products is because studies have shown that phytochemicals can prevent acne, prevent eczema, prevent psoriasis, protect against ultraviolet (UV) damage, reduce the visible signs of ageing and much more.

3) Keeping Your Vital Organs Healthy:- The phytochemicals give your vital organs a real boost. Studies have shown that they can strengthen your brain, your eyes, your heart, your kidneys, your liver and more.

4) Protecting Against Chronic Disease:- Although no one knows for sure what causes chronic diseases, phytochemicals appear to offer protection against them. Research has revealed that eating a diet that is rich in phytochemicals can reduce your risk of contracting cancer, diabetes and heart disease.

Add The Phytochemicals To Your Diet In Less Than 5 Minutes Per Day

There are thousands of phytochemicals out there. However, many of these phytochemicals can be found in similar foods. By incorporating these foods into your diet you can quickly start to add large amounts of phytochemicals to your diet and enjoy the benefits listed above in little to no time at all. The list below outlines some of the best ways to quickly add phytochemicals to your diet:

1) Have Berries & Oatmeal For Breakfast:- Do you remember when blueberries were named as the ultimate super food? What about when everyone went crazy for Acai berries? Whilst the hype around these berries was a bit over the top, there was a reason that these berries started getting so much attention – berries contain extremely high levels of a group of phytochemicals called anthocyanins. Eating berries and oatmeal for breakfast a few days each week is a quick and easy way to incorporate the anthocyanins into your diet. Simply heat some butter, milk and oats in a pan, simmer for a few minutes and then top with berries.

2) Drink More Tea:- Green tea is another super food that seemed to be everywhere a few years ago. The reason for all the interest in green tea is that it’s a brilliant source of the phytochemical group – flavan-3-ols. Whilst green tea contains the highest levels of flavan-3-ols, black tea and oolong tea are also a very good source. Therefore, by simply drinking more tea (black, green or oolong) throughout the day you can fill your body with flavan-3-ols. Preparing and drinking tea doesn’t take long – you just boil the kettle and brew it up in a cup. However, if you are really pushed for time you can brew up a large thermos flask of tea first thing in the morning and then drink it throughout the day.

3) Start Eating Soy Beans With Your Lunch & Dinner:- Soy beans are yet another food that have shot to super star status in the past for their cancer preventing properties. The secret behind their cancer fighting powers is a group of phytochemicals called isoflavones. The good news is that isoflavones can be added to your diet in virtually no time at all – simply include some soy beans with your lunch time salad or use them as a side vegetable with your evening meal a few times each week.

4) Start Adding Olives To Your Diet:- The Mediterranean diet is believed to be one of the healthiest diets in the world. Studies have suggested that the main reason it is so healthy is because it incorporates lots of olives, olive oil and extra virgin olive oil which are an exclusive source of the phytochemical group – tyrosol esters. The good news is that you can incorporate the tyrosol esters into your diet pretty easily and enjoy their benefits without going completely Mediterranean. Olives can be added to salads or used to complement certain hot foods whilst olive oil and extra virgin olive oil can be added to sauces and used to garnish fish, meats and vegetables.

5) Snack On Oranges:- Citrus fruits are one of the best sources of a group of phytochemicals called flavanones. By snacking on an orange once a day you can add the flavanones to your diet and the best part is it takes less than a minute to do so.

Summary

I hope this article has shown you that the phytochemicals are worth your time no matter how busy you are. Brewing a flask of tea first thing in the morning, sprinkling a few berries on your oatmeal at breakfast or garnishing your meats with extra virgin olive oil before you cook them are all tasks that take very little time out of your day but can do wonders for your health. So make sure you take the extra five minutes each day to incorporate the phytochemicals into your diet and start enjoying a healthier, happier life.

Natural Vitamins are Crucial for Your Health!

When you are busy you probably don’t think too much about natural vitamins. You might pop in a daily multi vitamin supplement as you rush out of the house on your way to work but that’s probably as far as your thoughts on vitamins go.

Unfortunately, getting your vitamins in this way is not that good for your health and can be quite dangerous. In this article I discuss why vitamin supplements are not the way to go and explain how you can optimize your health by incorporating fresh, natural vitamins into your diet even when you are super busy.

The Benefits Of Vitamins

Natural vitamins support every single area of your body. They keep your vision healthy, help you break down food and more. The list below outlines the main benefits of each of the 13 vitamins:

• Vitamin A:- Supports healthy vision and night vision.
• Vitamins B1, B2, B3, B5, B6 & B7:- Collectively help your body break down food.
• Vitamins B9 and B12:- Collectively help your body produce the genetic information carriers DNA (deoxyribonucleic acid) and RNA (ribonucleic acid).
• Vitamin C:- Supports the production of the connective tissue collagen.
• Vitamin D:- Helps the body absorb and regulate calcium and phosphorus which in turn keeps your bones strong and healthy.
• Vitamin E:- Protects your body’s cells from free radicals.
• Vitamin K:- Helps the blood to clot.

Why You Shouldn’t Take Vitamin Supplements

You probably think vitamin supplements are the best of both worlds. They allow you to enjoy all the benefits of vitamins without having to take time out of your day to select vitamin rich foods. However, like many things in life, there are no magic bullets when it comes to health. There are three main reasons why you shouldn’t be taking vitamin supplements:

1) Vitamin Supplements Are Not As Effective As The Real Thing:- The main reason you shouldn’t be taking vitamin supplements is that they’re simply not as effective as the real thing. Your body struggles to absorb synthetic versions of vitamins and as a result these supplements can never provide the same benefits as naturally vitamin rich foods.

2) Vitamin Supplements Can Be Toxic:- Another reason to avoid vitamin supplements is that they often contain toxic doses. Many brands contain more than ten times the recommended dosage for certain vitamins and this can lead to serious side effects. For example, getting too much vitamin A has a negative impact on your bones and makes them much more likely to break.

3) Vitamin Supplements Can Contain Dangerous Contaminants:- A final reason to avoid vitamin supplements is that they often contain dangerous contaminants. For example, this May 2010 article from the New York Times found that almost every supplement they tested contained trace amounts of contaminants and 16 of the 40 supplements contained illegally high levels of pesticide residue.

Quick & Easy Ways To Add Natural Vitamins To Your Diet

Now that you can see just how dangerous vitamin supplements are, you are probably worried about how much extra time it is going to take to incorporate natural vitamins into your diet. However, eating natural vitamins does not have to be time consuming. The list below contains a few quick and easy ways that you can add natural vitamins to your diet:

1) Smoothies:- Smoothies are an excellent way to get your vitamins when you are on the go. Simply choose a few vitamin rich fruits, blend them up in your blender and then take the vitamin rich smoothie with you so you can drink your vitamins whilst you are on the move.

2) Fruit Salads:- Fruit salads are another quick and easy way to add vitamins to your day. Simply chop up a few fruits before you go to bed, place them in a bowl, add a little fruit juice and then place them in the fridge overnight. The next morning you will have a vitamin rich fruit salad waiting for you that takes less than five minutes to eat.

3) Regular Salads:- Regular salads are just as quick and easy to prepare as fruit salads and contain similar amounts of vitamins. To make a regular salad you just need to chop up a selection of fresh vegetables, add some fresh eggs, fish or meat and then enjoy.

4) Fresh Fish & Meat:- Fresh fish and meat are another fantastic source of vitamins. So if you normally cook with processed varieties such as burgers, fish fingers, fried chicken or sausages, try cooking with fresh foods instead. They’re just as quick and easy to prepare and are a much better choice nutritionally.

5) Nuts:- Nuts are one of the quickest and easiest ways to add extra vitamins to your day. Simply keep a big bag of nuts close by and dig in whenever you feel a little peckish.

Summary

Vitamins are an essential nutrient that your body needs to survive. They have countless health benefits and ensure that your body functions properly. However, vitamin supplements are not the way forward no matter how busy you are.

Even if your time is at a premium, there are still plenty of quick and easy ways to add natural vitamins to your diet. Drinking a smoothie or eating a handful of nuts takes less than a minute of your time. Eating a salad takes no longer than it would to eat your regular lunch. So stop trying to take shortcuts when it comes to your health and start including fresh, natural vitamin rich foods in your diet.

Make sure you’re getting your natural vitamins daily.