HealthyWeek

Healthy Eating at a Restaurant: Is it Possible?

2008-12-15T01:08:00.000+07:00

If you and your family love to eat at restaurants, you may think that this lifestyle is not good for a healthy diet. In many cases, you would be correct. However, you can still enjoy restaurants occasionally and maintain your healthy diet. Its all about making good food choices, which starts with learning about the nutrition you need to stay happy, physically healthy, mentally stable, and active.

When you pick up the menu, start by skipping over the drink section. Although you may be tempted to enjoy a beer or mixed beverage with your dinner, these usually have many empty calories, which is not good for your body. The exception to this rule when it comes to alcohol is wine, especially red wine, which can be fine if you have a single glass and can actually help prevent heart disease for some patients.

Also skip over the appetizer menu, unless it’s to over a side salad. The appetizers at restaurants are usually high-fat foods that are not meant to fill you up and can in fact make you crave even more high fat foods. Examples of these are mozzarella sticks, potato skins, and wings. Instead, simply focus on your main course or, if you must indulge, share a single serving with the entire table of people.

When choosing your main dish, it is of course important that you look at the ingredients of the dish. Anything with cream sauces or high-fat meats should be avoided, and pass up the potatoes or onion rings. Instead over side dishes like vegetables or ask for jus the main course when possible.

Remember too that portion is everything. Order off of the lunch menu whenever you can, and ask for a diggie bag right away. Split your meal in half from the start so that you are not tempted to eat the entire thing, which is usually enough for two or three portions.

At the end of your meal, stick over the desert menu, just like you did with the appetizers. Again, you can share a single desert with the entire table if you feel compelled to order something, or split your portion in half. Many fancy desserts are restaurants have more calories than your entire meal, so keep this in mind before you flag down the waitress to put in an order! Of course, on special occasions, it’s alright to cheat a little, but overall healthy eating requires lots of resisting temptation around you.

How to Start Healthy Eating

2008-12-15T01:04:00.000+07:00

If you currently do not eat a healthy diet, it can be difficult to start such a plan. However, healthy eating is important for maintaining bodily function and living a disease-free life. If you struggle with healthy eating, than you know that breaking unhealthy habits can be the most difficult part of the process. However, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet.

A good beginning step when you want to start eating more healthily is to rid you home of all founds that do not into healthy categories. Keep junk foods and beverages out of your house so that you will not be tempted to snack during the day. If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, like chocolate chips. Eating a few of these won’t ruin your diet but also will give you that little sugary fix you rave.

Another great step to healthy eating when you are first starting the process is to take a few moments to learn about what foods are the healthiest for you and how they work in the body. Most people understand that fruits, vegetables, and low-fat means and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work in the body, you will be more likely to make these healthy choices for your body. Knowledge really is power!

When cleansing yourself to prepare for a new healthy diet, you should also take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you probably are not getting the best foods possible. Plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh vegetables. Plan ahead for healthy meals in the evening as well by cooking ahead if you are not currently getting healthy dinners and have little time to cook when you get home every night.

Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improve your calorie intake. If you eat fast food every day for lunch, try replacing that even half of the time. When you start by taking small steps, it does not seem like you are cutting out all of the foods you love and you can take your time to learn about healthy foods which you can love equally as well.

Fit Beauty: Get your closet in shape with "The One Hundred"

2008-09-27T00:49:00.000+07:00

Normally I wouldn't work a book review into Fit Beauty, but this is just too perfect. I recently read Nina Garcia's The One Hundred: A Guide to the Pieces Every Stylish Woman Must Own, and just like watching an inspirational sports movie makes me want to hit the gym, this book made me want to shop. But with a purpose.

It seems like each season, I look in my closet and think, "Holy crap, I have nothing to wear." I know that's completely untrue, but I also know I'm not alone. And while that might not seem like a big deal, it really can take a toll on you emotionally when you can't find anything to wear, and you know you spent a bit of cash on clothes just a year ago.

With some help from this book, I now feel confident that I can shop in a way that will be productive and stay relevant from season to season, year after year. Let me explain.

On the hunt for one great butt

2008-09-26T00:46:00.000+07:00

For Maggie, it's her thighs -- the area she most wants to tone and firm. I'm with her on this problem area but right now, I'm on the hunt for exercises that will make over my butt. I don't have any huge issues with it but I think I could definitely target the area a bit more.

Here, About.com features the top 10 butt exercises. Many of them, I already do -- squats, lunges, biking, running, and walking. I want more. Prevention.com likes these -- All-Fours Kick-Back, Dog Walk, Side-Lying Side Kick, and Standing Press Back -- and I do too. There's more here, from womens-health-fitness.com. And our friends at AOL Health offer these step-by-step instructions for building a better butt.

I'm armed. I'm ready. I'm starting tomorrow. Maggie, you tell me how your thighs shape up. And I'll report on the state of my butt. Anyone else want to join us in our quest for better body parts?

10 awesome autumn vegetables

2008-09-25T00:40:00.001+07:00

The leaves are turning, the days are shorter -- it's impossible to ignore the fact that fall is coming ... er ... make that already here. Despite the fact that it means the impending doom of winter is just around the corner, I like fall -- the colours, the clothes, the warm food and the selection of produce at my local farmer's market.

Mark's Daily Apple Recently counted down the top veggies for fall -- next time you go shopping, stock up on these:

Endive
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Celery root
Onions
Pumpkin
Spinach
Zucchini

Want to know more about these awesome veggies, including how to eat them? Head over here for more info.

We Love To Gawk At Fit Celebs - Jennifer Lopez completes triathlon

2008-09-17T18:38:00.001+07:00

Jennifer Lopez's much-anticipated triathlon occurred this weekend, and the singer/dancer/actress/new mom completed the race in two hours, 23 minutes, and 28 seconds, smiling the whole time. She wasn't the only celebrity taking part in this year's Nautica Malibu Triathlon -- Matthew McConaughey and Anna Kournikova also competed in the half-mile ocean swim, 18-mile bike ride, and four-mile run.

Lopez received plenty of encouragement -- she was cheered on my hubby Marc Anthony as well as McConaughey. However, the cause she was running for might have been encouragement enough, seeing as how she raised $127,000 for the Children's Hospital of L.A.

But, if you know JLo, you know that drama tends to follow her, and this is no exception. She pulled out of a guest judging stint for the finale of Project Runway the day it was set to film, just days before the triathlon. Her excuse? A foot injury. I'm thinking (well, hoping, actually) that she was just experiencing a little pain and wanted to get it in the best shape possible for her race. And, she obviously did -- not only did she finish the race, but later that night, she was dressed to the nines for her husband's birthday bash ... in New York

Would you buy your child a treadmill?

2008-09-17T18:32:00.003+07:00

Would you want your kid running on a treadmill to stay fit? More importantly, would your kid be interested in running in one place? One toy manufacturer says yes to both questions and has developed a couple of new fitness products designed with little ones in mind -- Fitness Fun's My Treadmill and Glide-a-Stride. But the exercise machines are causing quite a stir, according to Boston.com.

On one hand, something has to be done to combat childhood obesity and inactivity. On the other?
Dr. David Ludwig, director of the Optimal Weight for Life Clinic at Children's Hospital Boston, says, "We have to remember that children are not just little adults. Kids' bodies and their minds are not designed to spend 20 minutes on a treadmill. [This] reflects, I think, a misguided mentality, where we're trying to make physical activity for children a commodity rather than a natural integrated part of their lives." (You can read more of the debate here.)

A few decades ago, kids didn't need a treadmill to get fit -- they didn't have video games, computers and 102 channels of programming to keep them indoors. If you ask me, parents should save their money and instead limit the amount of sit-down activities their child is engaged in. Maybe a treadmill will get them moving for the moment, but if you ask me, it's not an effective, lasting solution to combat obesity -- building a child's love of exercise through regular fun, engaging activities is the way to go.

What do you think?

2 fresh tomato sauce recipes

2008-09-10T01:47:00.001+07:00

Our CSA Farm has begun to produce an abundance of tomatoes these past few weeks. Aside from eating them like apples, as my three-year-old often chooses to do, you can make fresh tomato salad, salsa, or fresh tomato sauce.

Our very informal uncooked recipe goes something like this:

Chop a bunch of tomatoes and put them in a bowl.
Add enough balsamic vinegar and olive oil to cover them.
Stir fresh minced garlic and chopped fresh basil into the tomato mixture.
Season with seas salt and freshly ground black pepper to taste.
Let marinate at room temperature at least 30 minutes before serving.

This is such a refreshing summer meal when served on pasta with a green salad, or a tasty snack as a bruschetta topping.

Battle your bulge with 5 super colors

2008-09-10T01:36:00.001+07:00

Two good diet foods: Fruits and veggies. They're low in calories and high in fiber, which makes them great ammunition in the battle of the bulge. They have a pretty super side effect too -- they're loaded with antioxidants to boost your health.

Next time you're shopping for your diet goods, pick up these five colors, each featuring unique antioxidants to keep you healthy while you whittle away at your weight.

Red: Pink grapefruit, red bell peppers, tomatoes, and watermelon all contain lycopene, a lung and prostate cancer fighter.
Purple: Concord grapes, blueberries, and prunes have anthocyanins to ward off heart disease and lower the risk of cancer.
Green: Spinach, broccoli, Brussels sprouts, collard greens, and bok choy come with lutein, great for reducing the risk of heart disease, stroke, and macular degeneration.
Orange: Carrots, mangos, pumpkin, and oranges are the keepers of beta carotenes, the stuff that prevents cancers of the lung, esophagus, and stomach and keeps heart disease risk to a minimum and immune function to a maximum.
White: Cauliflower, mushrooms, banana, and onions are stocked with anthoxanthins and allicin to help lower blood pressure and protect against stomach cancer.

Next time you're hungry, pass on those red Skittles, the green M&Ms, that orange Halloween candy. Grab yourself some colorful fruit instead. Watch your extra pounds melt away while your health soars.

Helping a stressed out co-worker

2008-09-04T19:30:00.002+07:00

You exercise, you eat right, you get a good night's sleep, and you try to stay organized; you're doing everything you can to manage your own stress. But what if you work with someone who isn't managing stress well?

Regardless of where you might work, there are a lot of reasons for stress in today's workplace -- threats of layoff, increased workload due to reduced staffing, and so on. When you add in all the non-work-related causes of stress, it's no wonder some people aren't managing the pressure well. And, no matter how well you handle stress, when a co-worker is stressing you'll be affected by it.

So what can you do to help a stressed out co-worker? As long as you don't take on the reasons for their stress (e.g. taking their workload), it's a good thing to help out. And, if you happen to be the boss, it's imperative that you do so in order to maintain a positive workplace and to prevent productivity from slipping.

Do you want to 'Look Like Fit?'

2008-09-04T19:29:00.002+07:00

To truly make the most of your weight loss and fitness efforts, it's best to follow a program that covers all the bases.

Resistance training is a great way to build lean muscle and reduce fat, but it may not be enough by itself to produce the results you're looking for. Therefore, be sure to also include regular cardio sessions in your workout and spend some time stretching, as well. The same logic applies for doing cardio by itself; you will drop pounds, but not as fast as you would if you also weight train. And, without resistance training, you will not put on any considerable amount of lean muscle. But, what do you do if you don't have any weights at your disposal? Simple - use your own body weight. This article, from the popular fitness website iLookLikeFit.com, offers some great tips on how to get a solid body weight workout.

The solution? Take a moment to reevaluate your workout. Be sure to include both resistance training and cardio sessions throughout the week. And, if you opt to do them both in the same day, most experts suggest performing your weight training first and then finish with your cardio.

Get to know your cholesterol

2008-09-04T19:26:00.001+07:00

According to a report by the Society for Women's Research, seventy-four percent of women ages 18 to 44 don't have even a clue as to what their cholesterol numbers are. Clearly this is a problem, as high cholesterol is a major risk factor for coronary heart disease, the number one killer of women.

So, what should your numbers be? I'd suggest that you talk to your doctor to find out the answer to this question. In the meantime, here's a pretty good guide:

Total Cholesterol (HDL + LDL + Triglycerides): You should aim to keep it less than 200 mg/dL.
Low-Density Lipoprotein (LDL): Try to keep this bad cholesterol at a level of less than 100 mg/dL.
High-Density Lipoprotein (HDL): Keeping this good cholesterol at around 50 mg/dL or higher is a good idea.
Triglycerides: Keep these energy-storing fatty acids at a level of less than 150 mg/dL.

The less kids sleep, the more weight they gain

2008-08-30T21:36:00.002+07:00

Some people might think we're a little nutty about our kids' early bedtime. I mean, we can be flexible. This summer, our boys enjoyed many a late night since they could sleep late in the morning. But mostly, and definitely when school is in session, Joey and Danny head for bed around 8 PM. That gives them 10.5 hours of sleep before we start the day with a rousing wake-up call.

Research says we're not so nutty after all, because getting too little sleep or not spending enough time in rapid eye movement (REM) sleep is associated with overweight tendencies among children and teens.

Compared to normal-weight children, one study found that overweight kids slept about 22 minutes less per night and had lower sleep efficiency, shorter REM sleep, less eye activity during REM sleep, and a longer wait before the first REM period. One hour less of total sleep was associated with a twofold increased risk of being overweight. One hour less of REM sleep was associated with a threefold increased risk.

What's the deal? It seems sleep loss causes changes in hormone levels that may affect hunger. Less sleep also allows for more waking hours in which to eat. In addition, sleep loss leads to fatigue, less physical activity, and fewer calories burned. A vicious cycle for sure. And one I plan to avoid for my kiddos. Bedtime tonight: 8 PM. On the dot.

Eat beans, lower cholesterol

2008-08-30T21:34:00.002+07:00

Eat beans, say the smart ones at my fitness center. Just got another e-mail health tip from them, and it's all about, yep, beans.

Beans are inexpensive and delicious and easy to keep stocked in your pantry. Best of all, they're packed with protein, complex carbohydrates, and fiber. They're also cholesterol-free, almost fat-free, and if the health experts of the world are right, they'll even lower your cholesterol. The best when it comes to cholesterol-lowering beans: Pinto, navy, and garbanzo beans all have similar lowering effects. Researchers think it's phytochemicals, the compounds that gives plants their color, that may be responsible.

Time to add beans to your soups, casseroles, salads, dips, and more. Think about making them the focal part of your next meal and see what you think.

Healthy recipe: Mexican chopped salad

2008-08-30T21:30:00.001+07:00

This weekend, our family went to a Mexican Fiesta party. I gotta say, not only were the food offerings delicious -- and plentiful! -- they were also healthy. From guacamole and veggies to slow-cooked beans with cilantro, there was something to satisfy every taste, and every nutritional need.

My favorite had to be the Mexican chopped salad with honey lime dressing. This salad had greens, chunks and color, color, color. Everything is fresh and the balanced ingredients are oozing nutrition.

Talk about a masterpiece: romaine, black beans, corn, tomato, avocado, jicama, radishes, red pepper, and a delectable dressing, complete with fresh garlic.

Don't keep medicine in the bathroom

2008-08-28T16:11:00.001+07:00

Medicine cabinet is actually a terribly misleading misnomer. Contrary to popular belief, bathroom "medicine" cabinets are among the worst possible places to keep medications, which seems to call for a name change, if you ask me.

Due to the regular warmth and humidity in a bathroom, many prescription and over-the-counter drugs can break down over time. That's why it's best to instead keep medicines in a cool, dry place -- preferably somewhere that is locked up and out of reach of children and pets.

For more examples of some of the worst places for your health, check out this slide show from AOL Health.

Fitness for every body

2008-08-28T16:07:00.001+07:00

In what by this point seems like a past life, I was at one time a personal trainer. And it was during those couple of years that I met some truly inspirational people, many of which had never before stepped foot in a gym. Why? Because they felt as though they were too heavy to work out. Seems almost counter-intuitive, doesn't it? Yet, when you factor in the greater difficulty and the understandable feelings of insecurity, reluctance of this kind begins to make perfect sense.

So for those you remarkable folks out there who are looking to start a workout, but wonder if there are any tips a heavier person should be aware of, here are I few I feel are worth mentioning:

Don't starve yourself. Heavier people tend to burn calories more quickly than skinny people, so you do not want to deny yourself the fuel you need to complete your workouts.

Drink plenty of water. Bigger people tend to sweat quite a bit, which means that they are losing plenty of water. Be sure to replenish that lost water and then-some.
Instead of buying a fancy pair of sneakers that come with everything from an iPod attachment to a sun roof and drivetrain warranty, opt for a pair that is more designed for comfort and durability than style.

Keep your underarms, inner thighs, and even your nipples lubed with Vaseline or sports lubes like Bodyglide (strange, I know, but it will prevent some serious chaffing from happening).

Apart from what was mentioned, you of course should always check with your doctor first to see if a regular exercise program is right for you. If anyone has any additional tips they'd like to offer, be my guest!!

How can a full English breakfast kill you? Let me count the ways

2008-08-28T16:02:00.002+07:00

It's no secret that a traditional English breakfast isn't healthy. That's just what happens when a meal is made up of fried eggs, fried bacon, fried hash browns, fried tomatoes and--good lord--fried bread (though to be fair, the breakfast is also served with baked beans, which are hopefully not fried as well).

But while proponents of the fry-up may look towards any kind of benefit in the menu -- protein! healthy egg whites! -- it's clear that the full English does more harm than good. Here's what's wrong with it:

It increases your risk for bowel cancer by 63%, according to recent reports.
It also significantly increases your risk of obesity, high cholesterol, hypertension, heart disease and a number of other killer ailments.

I'll say it again: Moderation. No one died from eating a full English fry-up once in their life, but having a meal of these proportions every day can literally kill you. Proceed with caution.

Keep your calcium

2008-08-23T22:32:00.001+07:00

I happened upon an interesting article on calcium depletion while thumbing through this month's edition of Healthy Awards magazine. In it, the author discusses the problem we have absorbing calcium and, making this process even more difficult, how certain foods can actually rob us of calcium we consume.

According to the article, if you ...

... drink more than two cups of coffee, tea, or soda per day, aim to take in an extra 200 to 300 mg of calcium, as caffeinated beverages increases calcium excretion.

... eat more than six ounces of meat daily, try to consume an extra 300 to 500 mg of calcium each day. This will help prevent the calcium absorption interference, which can occur when your diet consists of phosphorus-rich foods -- such as meat.
... get the majority of your calcium from vegetables, supplement with at least 300 mg of calcium per day. Because veggies naturally contain xylates and phytates -- substances that decrease calcium absorption -- supplementation will help replace what is lost.

... rely on lactose-free dairy foods, shoot for an extra 200 to 300 mg of calcium from supplements or fortified foods. Lactose helps with calcium absorption, so not having it in your diet creates a need for reinforcements.

... you consume more than 2,400 mg of sodium daily, get an extra 100 mg of calcium per 1,000 mg of sodium above 2,400 mg. This is to battle back against the increased calcium excretion that occurs when high amounts of sodium are consumed.

4 black foods you should be eating

2008-08-23T22:31:00.002+07:00

Deep, vibrant colors are best when it come to plant-based foods. They indicate high levels of antioxidants -- the stuff that protects our hearts, minimizes inflammation, and cuts the risk of cancer. If you have a choice, you should swap white grapefruit for pink, take dark greens over pale lettuce, and opt for the following black foods whenever you can.

Black Rice. Along with red and purple varieties, this grain is gaining popularity in the United States, probably because it's long been consumed in Asia due to its health benefits. Supplement your diet with black rice, says one study, and your risk of heart disease will drop. So will your chance for inflammation.

Black Beans. Much better than light-colored beans, these high-fiber treats might halt the growth of cancer in the colon, liver, and breast.

Black Tea. Drinking several cups of flavonoid-rich black tea a day may provide heart-health benefits, sheild you against neurological decline as you age, and arm you with anti-cancer protection. Also calorie-free (just don't add milk and sugar), its caffeine may help improve your workout.

Blackberries. Rich in polyphenols, blackberries were found in one study to stop the growth of colon-cancer cells. They may also help prevent diseases related to chronic inflammation

Don't be surprised if you see other black foods emerging on the health-food scene. Several specialty black crops are popping up lately. Mushroom and potato crops are two.

Any black foods you'd recommend we try? Please share.

Mighty Phelps endorses sugar-packed cereal

2008-08-23T22:27:00.001+07:00

Gold medal phenomenon Michael Phelps never stumbled at the 2008 Olympic Games, but what was he thinking when he signed the Kellogg's Frosted Flakes sponsorship agreement? A cereal high in sugar, low in fiber, made with mostly refined grains. One of the last meals I'd feed my kids for breakfast. At least the deal also includes Kellogg's Corn Flakes, a better option.

We've never bought a box of the Tiger's frosted cereal. Significantly lower in sugar, Cheerios and Rice Krispies are my kids' favorites. I've taught my eldest to consider 'grams of sugar per serving' as he peruses the toy-filled cereal aisle. "No, honey" isn't sliding off my lips so often in Aisle 2 - Cereal anymore.

As a parent trying to teach my children solid nutritional habits, I'd rather see Phelps' inspirational butterfly stroke from the back of a box of Cheerios. At this point, maybe Phelps can scratch out Kellogg's Frosted Flakes on the contract and write-in Kellogg's Frosted Flakes Gold instead -- the Tiger's partially whole grain version. Pic from Gettys.

Healthy hats protect from the sun

2008-08-20T13:40:00.003+07:00

It's summertime. We all want to be outside as much as we can, because before you know it, the days will be short and the ground will be covered with snow.

While getting about 20 minutes of sun each day is important for our vitamin D levels, too much sun can lead to painful burns and risks of skin cancer. One simple -- and fashionable -- way to protect yourself is by wearing a hat.

Healthy Hats is a great place to start shopping for the perfect sun protection. Besides offering lifeguard hats and adventurer hats (think safari), they've got sun smart tips to help you enjoy the sun safely.

Acupuncture for athletes

2008-08-20T13:38:00.003+07:00

I was watching the Olympics the other day and saw a piece where a reporter went and received acupuncture treatments. It was interesting to hear about this particular practitioner who was influential in acupuncture's acceptance into Western culture. After the piece, the reporter mentioned that Nastia Liukin, gold medalist in the women's all-around gymnastics competition, has weekly acupuncture treatments.

She's not alone. Acupuncture is widely used as a method to aid and speed healing from sports-related injuries. Though the thought of multiple metal needles being inserted into your body is daunting, to say the least, proponents of the traditional form of medicine sing its praises. In addition to aiding in healing, acupuncture is said to help athletes by boosting energy, improving circulation, and ensuring the body gets the most out of nutrients. In addition, acupuncture is said to help improve the quality of sleep and boost immunity.

3 tips for a better swim

2008-08-18T23:34:00.001+07:00

My freestyle swim stroke looked good, my dad told me the other day in the pool as he observed my skills. It just wasn't very strong. My breathing was not ideal either. My kick? Not bad, but he had a tip for how I might improve it.

Here, three dad-generated tips I received on how to become a better swimmer.

Bring arms high out of the water with each stroke, hands cupped, and reaching a bit across the body (right arm reaches to the left; left to the right) as they scoop into the water. My arms were low, I was hitting the water with the side of my head, and I was not reaching across.
Breath on a four-count (because I need to breathe to the right only). Stroke, stroke, stroke, breath to the right. Repeat. I was breathing on a two-count, thinking it was necessary in order to get enough air. Not so.
Kick with the hip, not below the knee.

My new stroke powers me better, my breathing allows me more speed -- not so much time spent turning my head and gulping air -- and my kick propels me with more force. I feel stronger, quicker, and more skilled. Dara Torres I will never be. But a better swimmer, I am.

Be a better calorie burner

2008-08-18T23:32:00.001+07:00

There's been all kinds of stories circulating around lately on what a ridiculously huge amount of calories Olympic athlete Michael Phelps consumes every day while still managing to be totally ripped and toned. Talk about efficient calorie-burning! But you don't have to be on a crazy athletic training schedule and headed for the Olympics to learn how to burn calories better (although that certainly helps, I'm sure!), just try these 5 tips:

Eat breakfast
Tune in to your body's hunger cues
Drink plenty of water
Encourage healthy bacteria (take probiotics, eat yogurt)
Go heavy on the spices (cayenne pepper, paprika, chili peppers)