healthy cooking tips: Cooking Tips

THE NEED IS HERE!

Sun, 23 Mar 2008 17:54:04 GMT

How to use natural organic food to make healthy recipes even healthier.

Why use a healthy recipe but use conventional ingredients? Use natural organic food to make every recipe healthier.

When we started out trying to change our diet, we came up pretty quickly with a general philosophy of healthy eating. Use the sorts of ingredients that human bodies are designed to eat...those that are natural and without artificial additions of any kind.

This left out most of the so called "healthy" ingredients used today, such as various butter substitutes and sugar substitutes. We didn't want to be part of an ongoing experiment to see which of those really were healthy and which would cause health problems down the road.

We also had the issue that, while Lisa was pregnant, we needed to avoid milk, eggs, and other allergens. We discovered that many recipes that call for eggs can either be used successfully without eggs, or can use egg substitutes that are simple and healthy.

Avoiding refined white sugar was a big issue for us, with a baby quickly growing up into a toddler. We came up with various natural sugar substitutes that could replace the use of refined white sugar in recipes.

Avoiding refined white flour was another biggie for us, so we came up with various flour substitutes to use in place of white flour. Not everything works well with these substitutes, but many recipes do.

Courtesy of Healthy Cooking Tips

Chef Tim Johnson

Remember...Grace is upon you so eat to live!

FOOD FOR THOUGHT!

Tue, 04 Mar 2008 02:38:01 GMT

Cooking Tips For Vegetables

If you’re new to cooking, a few tricks of the trade can help make it easier and more fun. Even if you’re an experienced cook, you can always learn a few new tips. Here are some suggestions that might have you saying, “Why didn’t I think of that?”

Stir-Frying Tips

Cut vegetables in same-size pieces so they’ll all take the same time to cook
Add vegetables that take the longest to cook first - dense vegetables such as broccoli and carrots, for example. Next, add softer vegetables such as peppers and onions. Add garlic last.

Microwave Tips

Cover vegetables to retain moisture and help them cook more quickly, but don’t seal tightly.
Stir vegetables, especially when reheating, to cook them evenly.

Aubergines

Peel aubergines with a sharp paring knife.
Aubergines turn brown quickly: if cutting ahead of time, rub slices with lemon to keep them from discolouring.
Salting and draining aubergines helps draw out moisture and remove bitterness and astringency. It also avoids too much oil absorption while cooking. Sprinkle aubergine slices or cubes with salt. After 30 minutes or more, rinse off salt and press between paper or lint-free cloth toweling to dry.

Beetroot

Scrub beetroot gently, but don’t peel before cooking. Skins will slip off easily after they’re cooked - just peel them while they’re still warm. Use paper toweling to avoid staining your hands.
Pierce beetroot and other root vegetables with a fork or skewer to check that they’re cooked.

Cabbage

Don’t overcook cabbage, which will result in a strong, sulfurous odor and mushy texture.
Red cabbage will turn a bluish-purple colour when cooked. The cabbage is red to begin with because it contains a high amount of acid. The acid cooks off along with the steam, leaving the cabbage alkaline – which produces a bluish-purple colour. Hard water, which is more alkaline, will cause more discolouration.

Cucumbers

Waxed cucumbers should be peeled. Unwaxed cucumbers may be peeled with a swivel peeler or left unpeeled.

Garlic

Garlic burns easily – add it only at the end of cooking and watch it closely.

Leafy Greens

Leafy greens – especially spinach – should be washed carefully to remove all dirt. Fill a large pot with water and fresh greens: swish the greens in the water to loosen the dirt, which then sinks to the bottom.
Wash leafy greens such as spinach or Swiss chard – but don’t dry them - and cook with no added water. Greens cook quickly. The water on the leaves is enough if they’re cooked over medium heat until the leaves are just “wilted”. Less water means more retained nutrients.

Potatoes

If potatoes aren’t organic, it’s best to peel them. Peeling potatoes is easiest with a swivel peeler.
Cut off any green spots before cooking.
Pierce potatoes (and other root vegetables) to let steam escape – otherwise they could explode in the oven or microwave.
When making mashed potatoes, be careful not to “overwork” them. Don’t overcook the potatoes or mash them in a food processor. This will result in a gluey, rather than fluffy, end product.
Keep mashed potatoes warm for up to half an hour by putting them in a covered heatproof bowl. Put the bowl in a pot of hot water on the stovetop with the burner set on low.
To keep more nutrients in “boiled” potatoes, boil them for about 15 minutes, then drain off the water and steam them until they’re done.

Squash

To bake winter squash don’t peel it first: cut it in half, remove the seeds by scraping with a spoon or an ice cream scoop, and place it cut side up on a rimmed baking sheet (so it won’t drip into your oven). Bake until it can be pierced with a fork. After baking, the flesh can be scooped out and mashed.
Small winter squashes - such as acorn - can be pierced in several places with a sharp knife and microwaved like a jacket (baked) potato.
Summer squash can be sliced (without peeling) and steamed or sautéed.

Swedes and Turnips

Swedes are best peeled with a swivel peeler, although it may take a few passes.
Turnips should be peeled.
Don’t overcook turnips, which will give them an undesirable flavour and texture.

Sweet Corn

Kosher salt is especially good for sprinkling on hot corn on the cob. Its larger crystals have more facets than conventional table salt and they stick to the corn better.

Courtesy of Healthy Cooking Tips

Chef Tim Johnson

Remember...Grace is upon you so eat to live!

DETOXIFY

Sun, 24 Feb 2008 19:55:24 GMT

How to Eliminate Excitotoxins from Your Diet

Manufacturers add excitotoxins to your foods as flavorings and preservatives. An excitotoxin is a substance that affects the cells in the brain. It enters the cell and excites it into frenzied activity until it dies from exhaustion.

Instructions:

Step 1:
Read labels. Look for terms like natural flavorings, natural preservatives, karageenan, monosodium glutamate (MSG) and flavor enhancers.

Step 2:
When you go out to eat, request a food information sheet. You can ask that no MSG or other preservatives are used in your food. Some Asian restaurants use MSG and other additives to give their dishes extra flavor.

Step 3:
Look for foods that are certified organic. Even foods that say "all natural" can contain some form of excitotoxins. Karageenan is an example. It's all natural, but has the same affect on brain cells as some of the manufactured excitotoxins.

Step 4:
Look for different ways of cooking to keep or add flavors. Basting, garnishing and marinating are excellent ways to add flavors. Make some of your favorite foods from scratch. That way you know exactly what is in them.

Step 5:
Make your own herbal blends for seasoning your foods. Try different combinations. The choices are endless and you can experiment to find exactly what you like.

Courtesy of Healthy Cooking Tips

Chef Tim Johnson

Remember...Grace is upon you so eat to live!

The Diabetecal Way

Fri, 31 Aug 2007 17:50:12 GMT

Ten Delicious Dishes to Help Defeat Diabetes

Courtesy of Healthy Cooking Tips Chef Tim Johnson

The food you eat plays a crucial role in your health. Certain foods can even help in the prevention and treatment of diabetes. In diabetes, the cells of the body cannot get the sugar they need. Glucose, a simple sugar, is the body’s main fuel. It is present in the blood even if you don’t eat any sugary foods, because the foods we eat are broken down into glucose. A hormone called insulin signals the body’s cells to let glucose in. In people with diabetes, glucose cannot get into the cells where it is needed.

People with type 1 diabetes do not have enough insulin to signal the cells to let in glucose, so it builds up in the blood stream. People with type 2 diabetes or who are at high risk for diabetes are said to be insulin resistant, meaning that while there is enough insulin present, the cells aren’t paying very close attention to the signal. Being above one’s healthy weight and choosing a fatty diet increase the likelihood of insulin resistance. Both types of diabetes are reaching epidemic proportions: An average American born in 2000 has a one in three chance of developing diabetes, according to the Centers for Disease Control.

Low-fat, fiber-rich diets built from legumes, vegetables, whole grains, and fruits help individuals avoid diabetes and control blood sugar levels. Such diets can also prevent complications in people who already have diabetes.

Choosing the right foods can make a world of difference to your health. Look for delicious, minimally processed foods from plant sources. Here are ten tasty choices for the prevention and management of diabetes:

Mixed Greens with Apples and Walnuts — This low glycemic index fruit is a great choice, along with fresh apricots, peaches, and pears. The glycemic index (GI) is a measure of how quickly a food releases its sugars. Foods with low GI raise blood sugar levels more slowly than high-GI foods. It’s helpful to raise blood sugar slowly so that your body can properly remove them from the blood. Walnuts are high in important omega-3 fatty acids, which do not adversely affect glycemic control, unlike the saturated fats found in meats and cheeses. Omega-3 fatty acids also help keep your heart healthy by decreasing triglyceride levels in the blood and reducing the risk of fatal cardiac events.
Steamed Artichokes — Serve this beautiful vegetable upright on a plate with rice wine vinegar as a dipping sauce. Artichokes are low in calories, nearly fat free, and delicious. They’re also rich in fiber, which slows down the absorption of natural sugars from the starchy foods we eat and has been shown to reduce insulin resistance.
Hummus Dip with Baby Carrots — Hummus is a hearty dip made from chickpeas, sesame seed paste, garlic, and lemon. Chickpeas provide protein and fiber, while sesame seeds are a great source of vitamin E. Vitamin E is an antioxidant that can help protect and improve circulation in the eyes. Use carrots to dip with and get double the eye- and anti-oxidant protection from the beta-carotene in the carrots. People with diabetes frequently develop eye problems, particularly diabetic retinopathy, or damage to the retina. This can lead to a gradual loss of vision.
Old-Fashioned or Irish Oats with Fresh Strawberries — Here’s a breakfast that fills you up without filling you out. It’s also a good source of vitamin C, vitamin B6, and soluble fiber. Vitamin C is an antioxidant and a potent eye protector, while vitamin B6 may help prevent diabetic retinopathy (retina damage). Soluble fiber, in addition to helping keep blood sugar under control, can help lower blood cholesterol levels. People at risk for diabetes—and those already coping with it—have a high risk for heart disease. Therefore, it’s important to choose meals that decrease cholesterol levels.
Quinoa Tabouli — This protein-rich whole grain can help head off those carbohydrate cravings with a healthy choice. Some individuals crave muffins, cookies, cakes, and white bread—all foods that raise blood sugar levels unnecessarily. Tasty and healthier whole-grain foods can satisfy the need for carbohydrates.
Mushroom Barley Soup — Barley has the lowest glycemic index of any grain, and mushrooms are tasty and magnesium-rich. Magnesium helps maintain nerve cells and may also play a role in preventing diabetic retinopathy (retina damage).
Edamame (boiled fresh soybeans in the pod) — A delicious, hearty, protein- and fiber-rich snack that is fun to eat and chock-full of disease-fighting phytosterols (a plant compound that can lower cholesterol, among other things). Look for fresh edamame at your local farmer’s market, or check the frozen vegetable case in the supermarket. Most kids love them.
Fruity Spinach Salad — An attractive salad decorated with sunflower seeds, oranges, sweet red pepper, and cucumbers and flavored with raspberry vinaigrette fat-free dressing makes a delicious first course or side dish. Spinach is great for magnesium; sunflower seeds provide vitamin E, selenium, and magnesium; and oranges and red peppers are good sources of vitamin C. Selenium is an important antioxidant. This mineral protects the cells of the heart and blood vessels from damage, which is important because of diabetes’ strong association with heart disease.
Curried Cauliflower and Peas — This dish is low in fat, high in potassium (which lowers blood pressure), rich in disease-fighting phytochemicals, and high in flavor. Serve it as a main dish with brown rice and a side salad for a simple but delicious meal.
Basmati and Wild Rice Pilaf — Whole grains and nuts are good sources of chromium. Chromium works with the hormone insulin to get glucose into the cells, where we can use it for energy. A deficiency in chromium can lead to high blood glucose levels.Chronically high blood sugar levels damage the body, especially the eyes, kidneys, and nerves.

Living for Today Lets Get It Right!

Tue, 21 Aug 2007 15:48:38 GMT

5 Tips for Busy Cooks

Many people say they are too busy to cook, but no one seems to be too busy to eat! This is often remedied by a lot of eating out, take-out, and make-do meals. I’d like to encourage people cook and eat at home, so here are some of my tried-and-true tips for making cooked-from-scratch meals a daily reality, even after the most exhausting days:

Make sure your pantry and freezer are stocked with good-quality ingredients for quick and/or “emergency meals.” My pantry standbys include canned beans, quick-cooking grains (like couscous and bulgur), and sweet potatoes, my pastas are made fresh and frozen. Plus, prepared sauces like marinara, barbecue, Thai peanut, and salsa. In the freezer are whole wheat English muffins, veggie burgers, pita bread (for quick pizzas), corn and wheat tortillas. Basic frozen veggies include corn, peas, green beans, and spinach (all organic if possible!). With fresh produce on hand, there are a myriad of nearly-instant meals that can be created with these basics. For a more details on stocking up, see Creating a Veg Pantry.
Plan three full meals for the week ahead, allowing for two nights of leftovers. And do so BEFORE you go grocery shopping to prevent running back and forth to the store all week for ingredients. There is nothing worse than walking into the kitchen after a long day without a clue as to what you want to make. I try to practice what I preach, but whenever there is a week that I’ve left unplanned, I really regret it! Just 15 or 20 minutes of meal planning per week saves lots of time and simplifies your life immeasurably.
On Sunday, try to prepare a couple of basics for the week to come. Cook some plain brown rice (or other grain), bake some potatoes, sweet potatoes, or squash. Bake a quick bread or muffins, or prepare a good pasta sauce. Knowing that you have even one item that’s already prepared when you enter the kitchen at 6:00 is a sweet feeling, and the rest of the meal then comes together quickly.
Once a week, make a big one-pot meal that can stretch to two nights-a hearty soup or stew, chili, a casserole, or something that can be prepared in a crockpot. Then, all you need is a simple salad and fresh whole grain bread to accompany the meal.
Keep it simple! You need not spend yours cooking or use dozens of ingredients to create tasty meals.

Courtesy of Healthy Cooking Tips Chef Tim Johnson Remember...Grace is upon you so eat to live!™

For you

Wed, 18 Oct 2006 15:22:57 GMT

Verjus

A wonderful alternative to vinegar or lemon juice in sauces, marinades, and salad dressings, verjus (pronounced vair-zhoo) is the unfermented juice of unripe wine grapes. The French have known about this “green juice” since medieval and renaissance times and have been cooking with it for nearly 800 years. Although it’s a little expensive, I’m sure you will be thrilled with the results and agree it’s well worth the effort of ordering it.

Verjus contributes a subtle note of acidity to food, heightening flavors and refreshing the palate at the same time. Acidity controls the balance of the main taste sensations of saltiness, bitterness, and fat on your palate; this is why vinegar and lemon juice is used in many recipes. Verjus does not contain any acetic acid, a main component of vinegar. It’s acidity is gentler and better balanced than the citric acid in lemon juice. Could this be the secret ingredient that has made so many great restaurant dishes hard to duplicate in the home kitchen?

Remember... Grace is upon so eat to live!™

Chef Tim

Courtesy of Healthy Cooking Tips

Cooking

Thu, 24 Aug 2006 13:09:20 GMT

Cooking Methods

Of your influence on food the most important is choice. The next is how you cook it.

Heating helps break down food structure so nutrients are more available. In moderate cooking few nutrients are lost and those that remain are more easily assimilated.

Excessive heat damages nutrients in food. Vitamins are extremely sensitive to heat and minerals can be drawn out of food when cooked in water.

Steaming vegetables is the best way to cook them. This way you retain micronutrients and yet make the vegetables more digestible. Fruits are best eaten raw, retaining all nutrients.

Microwaving is never a good idea. A prestigious medical journal reports that microwave cooking alters food enough to cause, upon ingestion, "structural, functional and immunological changes" in the body. It further says that the microwave transforms the amino acid L-Proline into D-Proline, a proven toxin to the nervous system, liver and kidneys.

Remember...Grace is upon you so eat to live!™

Chef Tim

Courtesy of Healthy Cooking Tips

Cooking Tips

Sun, 30 Jul 2006 20:09:59 GMT

Ever come to such an emergency situation? Homemade soup are quick and easy to prepare! Even a novice cook could make delicious soup as they are forgiving. Check out these tips to ensure you have a great and perfect soup today.

Most often you’ll want to remove the fat layer off the surface of the soup. Some use paper towel. If you want to be more natural, use our grandma’s trick that is to drop a leave of lettuce. It works!

To be more efficient and save even more time, make large servings and chill in the refrigerator. Remember to skim off the fat using the the above tip before chilling. Chilling can thicken soup, so add extra broth, water when reheating.

Do you know that soups freeze well in airtight containers for up to 3 months!

Don’t worry if you ever add too much garlic to the soup. Placing some parsley flakes into a tea ball in the soup while it cooks will do the trick. This will balance out the strong flavor of the garlic.

If your soup is too salty, drop a couple pieces of potato into the soup to absorb some of the excess salt. Remove the potatoes when the soup has finished cooking.

When using bones in preparing soup, always start on the range in cold water. This allows the maximum flavor, nutrients, and natural gelatines to be released.

If your soup is too salty, just add several slice of potatoes and let it boil for 4-5 minutes. Remove the potatoes when done.

When preparing vegetables soups always start by adding the vegetable that will take the longest and then add the others depending on their cooking time. Your soup won’t look inviting with mushy colorless vegetables.

To make healthier soups, control the salt content by using herbs and natural vegetable flavors. Or try adding fresh lime juice or apple cider vinegar to punch up the taste.

Chef Tim

Courtesy of Healthy Cooking Tips

Remember...Grace is upon you so eat to live!™


©2006 Chef Tim & Associates. All Rights Reserved.

Condiments

Wed, 26 Jul 2006 03:17:19 GMT

Compliment Your Cooking with Herbs and Spices

What Herbs and Spices compliment beef?

Try allspice, bay leaf, cayenne, cumin, curry powder, marjoram, mustard, nutmeg, black pepper, rosemary, sage or thyme.

What Herbs and Spices compliment poultry?

Try basil, bay leaf, chives, cinnamon, cloves, cumin, curry powder, dill marjoram, paprika, parsley, poultry seasoning, rosemary, saffron, sage, savory, tarragon, thyme, or turmeric.

What Herbs and Spices compliment lamb?

Try basil, cumin, curry powder, dill mint, oregano, rosemary, sage or savory.

What Herbs and Spices compliment pork?

Try allspice, bay leaf, caraway, cinnamon, cloves, fennel, ginger, marjoram, mustard, rosemary, sage or thyme.

What Herbs and Spices compliment seafood?

Try allspice, bay leaf, cayenne, chervil, chives, cumin, curry dill, fennel marjoram, mint, mustard, nutmeg, oregano, paprika, parsley, saffron, sage, savory, tarragon, thyme or turmeric.

What Herbs and Spices compliment winter squash?

Try allspice, cinnamon, cloves, fennel, mace, ginger, or nutmeg.

Chef Tim

Courtesy of Healthy Cooking Tips

Remember... Grace is upon you so eat to live!™

Poultry

Sat, 22 Jul 2006 17:24:47 GMT

Tenderizing Chicken Breasts

Have you ever had chicken breasts tear when you pound them to tenderize or stuff? Try this tip!

Wet the inside of a gallon freezer bag with a little water. Place one or two (depending on size) boneless, skinless chicken breasts inside the bag - no need to seal. Lay the bag on a work surface and pound the chicken breasts to the desired thickness. The water keeps the chicken breasts from sticking and tearing, plus there is no mess.

Chef Tim

Courtesy of Healthy Cooking Tips

Remember... Grace is upon you so eat to live!™

Ten Healthy Cooking Tips

Mon, 17 Jul 2006 02:06:08 GMT

Ten Healthy Cooking Tips

Good nutrition is not just a matter of selecting the "right" foods to eat. It is also important to prepare these foods in ways that will maintain their nutritional benefits. Careful decisions about cooking techniques can have a profound effect on the nutrient content of the foods we prepare. These cooking strategies and ingredient substitution ideas can help retain and, in some cases, improve, the nutritional value of your most popular dishes. They can also help you meet the American Institute for Cancer Research's recommendations for lower cancer risk and better overall health:

Cut the salt in half in your favorite recipes. Most of the time this will not produce a noticeable taste change. Consider replacing part of the salt with an herb or spice, flavored vinegar, citrus juice or peel. Garlic or onion power (not garlic or onion salt) work well in meats, soups, and sauces. Make your own mix of garlic, onion, paprika, and parsley flakes. See also: Salt Sense
Use veggie spray or non-stick pans for grilling or stir-frying.
Choose methods of cooking that will retain flavor, color, and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (except for quick stir-frying) and long cooking times. Both extended heat and liquid can destroy or leach out valuable nutrients.
Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews. Use chopped red or yellow peppers to "pep" up the flavor. Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces.
Try some lower-in-fat substitutes such as low fat cheese, salad dressing and evaporated skim milk. Try low cholesterol egg products. Use two egg whites instead of one whole egg to significantly reduce the fat and cholesterol content of some baked goods. See also: Defatting Your Recipes
When you use oil, select olive or canola oil. Drain off visible fat while cooking, blot pan-fried foods on paper towels to absorb extra grease, and allow soups to chill before reheating and serving so that the fat can be skimmed off the top.
Choose roasting, poaching or stir frying as frequent cooking methods. Keep open-flame grilling of meats to a minimum as this practice produces cancer-promoting compounds. Avoid eating charred food. Microwave cooking is a healthful way to cook vegetables because the short cooking time reduces nutrient losses and usually no added water or fat is needed.
Reduce the fat in home baked goodies by substituting applesauce, pureed prunes, mashed bananas, or yogurt for up to half of the shortening. It works! Obviously prune puree would discolor a yellow cake but does well for chocolate cake and brownies. The end result is moist and fat content is reduced. See also: Fruit Puree Fat Replacement
Substitute some whole grain products for all-purpose flour in your cooking. Try whole wheat flour, oatmeal or flax in bread and muffins, or add some bran or wheat germ to your meatloaf. Try using some soy flour in biscuits and breads.
Try more fruit desserts (fresh, stewed, and cobblers) instead of cakes and cookies. Choose frozen yogurt, sherbet and sorbet instead of ice cream. Serve cake with fruit sauce instead of frosting or whipped cream.

Using sensible cooking methods, less fat, and adding more vegetables, fruits and whole grains to recipes are guaranteed winning techniques to set a better nutritional table. These steps can also help lower risk for chronic diseases such as cancer.

Chef Tim

Courtesy of Healthy Cooking Tips

Remember... Grace is upon you so eat to live!™

Cross-contamination

Wed, 12 Jul 2006 01:59:27 GMT

Many food-borne illnesses are a result of unsanitary handling procedures in the kitchen. Cross-contamination

occurs when disease-causing elements are transferred from one contaminated surface to another, and can be

avoided by adhering to the following practices.

Personal cleanliness. Excellent personal hygiene is one of the best defenses against cross-contamination.

The person who works with a contagious illness or even an infected cut on the hand puts everyone at risk. Any time the hands come in contact with a possible source of contamination, especially the face, hair, eyes, and mouth, they must be washed before continuing any work.

Careful preparation and storage. Food is usually at greatest risk of cross-contamination during the preparationstage. Ideally, separate work areas and cutting boards should be used for raw and cooked foods. Equipmentand cutting boards should always be cleaned and sanitized between uses. For example, before cutting a pieceof pork on a surface that was used to cut chicken, it is important to clean and sanitize not only the cutting surface, but also the knife.

Proper cooling methods. An equally important weapon against pathogens is the observance of strict time/

temperature controls. The temperature range in which foods are most susceptible to contamination is 45 to140°. This range is known as the danger zone, chefs and cooks should have a clear understanding of this concept.

Chef Tim

Courtesy of Healthy Cooking Tips

Remember...Grace is upon you so eat to live!™

Nutrition and Nutritional Cooking

Thu, 06 Jul 2006 14:47:53 GMT

Nutrition and Health

A variety of foods. Nearly 50 different known nutrients are needed to maintain health. Rarely encountered in their pure form, nutrients are found in the innumerable combinations that form food. The greater a diet's variety, the better the chances are for adequate nutrition.

Maintain a healthy weight. Many factors are involved in determining a reasonable weight: body frame, age, metabolism, and gender.

Weight is maintained by balancing energy intake, in the form of calories, with energy expenditure, in the form exercise. Taking in fewer calories than are used will result in weight loss; taking in more will result in weight gain.

The need for regular exercise and maintaining a fit weight cannot be overemphasized. Gradual weight loss resulting from improved eating habits and regular exercise yields better long-term success than crash dieting.

Dairy products are used as a main source of calcium, and they are also high in fats and cholesterol. They should therefore be selected with an eye to reducing cholesterol. Remember that it is not necessary to totally eliminate everything. What is important is to drastically cut back on their consumption.

Choose a diet with plenty of vegetables, fruits, and grain products. Increasing the amount of fruit and vegetable consumption helps raise the percentage of complex carbohydrates in the diet.

Foods containing refined sugars often have "empty" calories--calories with comparatively few vitamins and minerals. More than an occasional indulgence in such foods may result in undesired weight gain as well as an increase in dental problems, especially cavities.

There may be a relationship between a heavy sodium intake and an increased incidence of hypertension (high blood pressure), which is often thought to be the cause of heart attacks, stroke, and kidney disease.

Family history and obesity are other important risk factors. Processed foods are notoriously high in sodium and should be avoided as much as possible.

Nutritional cooking is a way both of preparing foods and of combining various dishes to provide a nutritionally sound meal or overall diet.

Select low-fat, skim, or nonfat products where feasible. Part-skim ricotta may be used to take the place of heavy cream or cream cheese in dishes ranging from sauces and stuffing’s to desserts.

Nonfat yogurt can be drained overnight in cheesecloth to give it a better texture and in place of from age blanc, sour cream, or crème fraiche.

Steroids are used in raising some animals and poultry, to increase their size and thus shorten the growing period. In poultry, especially, antibiotics are often induced as part of the feed. The results has been a growing concern over what effect this has on the food chain, specifically the final consumer.

Sausages and preserved or cured meats often contain high sodium levels; most of them also contain nitrates and nitrites. As an alternative, look for products that are nitrite-free.

Feel free to ask any questions or drop a comment.

Chef Tim

Courtesy of Healthy Cooking Tips

Remember...Grace is upon you so eat to live!™