Sunday, July 8, 2012

3 Reasons Why You're Probably Not Losing Weight

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Paleo Cake:

Many of us have battled with the age old conundrum of "Why when I'm doing everything right, am I still not losing weight?" It can be one of the most frustrating obstacles in life for many, often sufficient to cause some to completely give up on their weight loss goals due to not seeing results.

3 Reasons Why You're Probably Not Losing Weight

To use a common phrase; "barking up the wrong tree" may help shine light on the bigger picture. Basically it doesn't matter how much effort you're putting in if you're focusing on the controlling or reducing the wrong things. Hopefully the following pointers will help to keep you heading in the right direction:

1. You're probably focusing on the wrong thing!

Ever since the 1980's the word FAT has been viewed as a swear word, something to be feared and loathed. Everybody from Richard Simmons to Rosemary Conley has espoused the "Eat less fat and you'll be less fat" dogma.

After 20 odd years of people reducing fats and still getting fatter we've finally cottoned on to the fact that (largely in part to individuals such as Dr Atkins of the Atkins diet and Barry Sears of the Zone diet) fats are innocent and it's actually carbohydrates (aka "carbs") that are the villains who are wrapping all of this extra insulation around our ever expanding waistlines.

2. You probably don't understand exactly what a "Carb" is!

During my time as a fitness professional this is probably in the top 3 most common misconceptions I regularly come across. I'm going to set the record straight here and now; FRUIT & VEGETABLES ARE CARBS!

A large number of people think that these are food groups all of their own, but fruit and vegetables are carbohydrates.

If you look into the works of authors such as Loren Cordain (The Paleo Diet) and Robb Wolf ( http://robbwolf.com/ ) you will notice that these are the main types of carbs that our ancestors ate and that we have evolved to eat. That was until the mass production of grains (wheat etc) began with the advent of the agricultural revolution. Which also neatly coincides with the onset of many health-related diseases.

From the current research it's looking as if processed grains play a clear part in many of our health-related illnesses. The problem is that their availability is very widespread, as process grains such as wheat are in everything from cakes, biscuits and bread to pasta and pizzas.

3. You probably don't understand the effects of insulin on weight loss!

Insulin is a hormone secreted by the pancreas and is essentially a storage hormone. Every time your body metabolises foods and releases among other things glucose into your bloodstream the pancreas secretes insulin to bring those sugar levels back down to normal. The greater the sugar release the more insulin needs to be secreted. To give an example a few biscuits would cause a significant spike in your blood sugar as opposed to an apple which would illicit a much more modest response (see the glycemic index)

The greater the spike in sugar levels the lower are brought back down, actually to below where they were initially. This will then result in your brain telling you to eat again to bring them back up again, thus setting off a chain of you feeling a desire to eat fast release types of foods (bread, cakes etc)

The double whammy is that as insulin is a storage hormone, whilst high levels of it are present your body not only will your system aim to extract and store as much fat as possible from the high GI food you have just eaten but your body will also not release any from it's fat stores.

In a nutshell, eating these high GI foods not only makes you fat, but it also makes sure you stay that way.

To conclude, try to do the following:

Aim to get the majority of your carbs from vegetables (especially lots of the leafy green alkalising ones)
Supplement your veg intake with limited amounts of fruits.
Steer clear of the bloodsugar-spiking carbs such as bread, pasta, cakes, sweets, fruit juices, soft drinks and sweets etc and you'll notice the pounds start to come off.
Don't worry about eating fats, they're essential to the body and actually help you lose fat. Just avoid the high omega-6 ones like processed vegetable oils and the trans-fats found in most junk foods.


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Saturday, July 7, 2012

Gluten Free?

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What is Gluten? Gluten is a combination of two substances, gliadin and glutenin, and is produced in some grasses. Wheat, Barley and Rye are all types of grass and most of us have been raised to eat the products of these grasses, namely flour and flour-based foods such as bread and cakes.

Gluten Free?

Gluten is also used as a stabilizing agent in many other foods, and you will often see it as one of the ingredients in canned or bottled food, but is sometimes listed as "Amp Isostearoyl Hydolized Wheat Protein". Because you know what to look for on food labels, you'd think that you can easily avoid it, however, many foods contain small amounts of gluten, and according to many countries food laws, if the amount is under a certain percentage, the food manufacturers don't have to list it.

This means that you have to start learning what foods have gluten in naturally. Lots of very healthy foods don't contain gluten such as quinoa, oats, soybeans, sunflower seeds and millet. Other grasses such as buckwheat, corn and rice don't have any in them naturally.

Some people simply cannot eat gluten and have developed celiac disease, whereby their bodies cannot digest gluten. They often suffer a multitude of symptoms including, painful abdominal bloating, chronic diarrhea or the opposite, constipation, and sometimes even migraine headaches. They may also have to endure chronic fatigue, joint pain, numbness in fingers and toes, depression or anxiety and some people seem to develop osteoporosis at a very young age.

A way of eating known as the Paleolithic diet (often referred to as simply "the Paleo Diet") has been suggested as an excellent way to eat. The Paleo Diet works because of the assumption that humans have evolved over many years to eat certain types of food. As Humming birds have evolved to eat nectar from flowers and Eagles have evolved to eat meat from prey, so too have humans evolved to eat food that they have either hunted (meat) or gathered (berries, roots etc.).

As the agricultural revolution began a few thousand years ago in response to increasingly large populations around the world, people began to develop farming techniques that would make it possible to feed all of these hundreds of thousands of humans. Though many foods can keep us alive, such as sugar and alcohol, it isn't necessarily healthy for us, and consuming too much of the wrong foods can and does cause many harmful, and sometimes fatal, effects.

For example, many North American Indian tribes suffer from diabetes to a degree that is three or four times what is currently considered the norm. Perhaps this is due to their relatively new introduction to the foods considered normal by some western civilizations?

The worldwide increase in allergies and food intolerances could possibly also be attributed to diet. The fact is, we don't know if our Paleolithic ancestors suffered from these things the way that we do today, but we do have a very good idea what they ate, based on where they lived, what they had access to and the tools that they used (spears, bows and arrows etc.)

They ate quite differently from the things that we take for granted as normal. Perhaps it would make sense for all of us to try to eat the way our recent ancestors did, or at least to try it and see what health benefits might be easily available to us?

If you were to try this type of diet, maybe you'll find that your migraines would ease-up or disappear completely. Perhaps you'll lose some of that weight you've been promising yourself you'll shed for years? How about that ongoing fatigue that seems to get the better of you every day? You may simply get much nicer skin, acne free and smooth as the day you were born? Perhaps you'll get ALL of these benefits?

I'm certainly not suggesting that you go out and start hunting for your meat, though many expert nutritionists would suggest that you DO eat more fish. Hey, fishing is a KIND of hunting isn't it?

Okay, for everyday meals, you can't be expected to go out and hunt or gather food such as berries and roots, and even if you could, turning these ingredients into a healthy meal isn't something that would come naturally to you. But then cooking ANYTHING may not come naturally to you either; I certainly have to use a recipe book whenever I cook anything more complicated than a grilled-cheese sandwich!

There are plenty of gluten-free recipes available nowadays, as more and more people are trying this gluten-free diet. Many people are reporting substantially improved health and feelings of well-being; perhaps it's time YOU gave it a try?


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Friday, July 6, 2012

Baking Gluten Free Desserts

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Dessert lovers are absolutely crushed when they find out that they have celiac disease. Finding out that you have a disease is bad enough, but learning that you can no longer have the sweet desserts you love can make that feeling even worse. Changing your lifestyle to take on a gluten free diet is never an easy task, especially when it means you have to give up many of the foods you love.

Baking Gluten Free Desserts

However, what if I told you that gluten free desserts were a possibility? They are, you just need to substitute gluten based ingredients for gluten free ingredients. Some existing gluten based recipes will not work with gluten free ingredients. This is why cookbooks such as Paleo Cookbook are so helpful. There are many options for gluten free desserts available.

Gluten is a food protein, which is commonly found in wheat, rye, and barley. This means that sweet foods such as cake or cookies are not allowed when you are on a gluten free diet, unless you get creative that is. Normal wheat flour can often be easily substituted with potato flour or rice flour. Yeast is a big no-no for baking so how do you get bread to rise? Another substitute! Agar-agar or whipped egg whites can have the same effect of trapping air inside the food in the same way that yeast allows baked foods to rise.

Although it is difficult to start a gluten free diet, it is not impossible. With the right food knowledge, and knowing what to substitute in your dessert foods, you will be able to be healthier and happier in your life. With substituting ingredients, your favorite baked goodies can still taste great.


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Tuesday, July 3, 2012

How to Battle Out Sugar Addiction

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Experiencing sugar cravings doesn't mean that you are feeble. Health care experts suggest that there are some actual biological reasons behind sugar addiction. When it comes to weight loss, sugar and sweets are definitely detrimental. Excessive amount of sugar in body can weaken the immune system, contributes to weight gain, tooth decay, depletion of nutrients, and acidification of body plus enhances the risk of cancer. Sugar is carbohydrate. It is a quick source of serotonin which is known to be a 'feel good' chemical messenger of body. When it comes to the question how to stop craving sugar, it is strongly recommended to follow a healthy diet full of nutrients and devoid of sugar.

How to Battle Out Sugar Addiction

Everyone has a sweet tooth. It is quite natural. When the taste of sugar touches your tongue, it tends to send nerve impulses to the brain. This hits the pleasure center helps you to feel good. Many people like sweets to lighten up their mood. Anything in excess is not good for health, be it drug or sugar. It can cause obesity, diabetes or heart diseases. Thus, it is very essential to battle out the sugar addiction with right eating plans. Learn how to curb your desire to have sweets.

You can continue with your current eating habits with the first two approaches of reducing sugar cravings. When it comes to follow the third approach to get over the sugar addiction, you need to keep the scientifically developed low calorie diet plan in mind. According to reliable surveys, it has been noticed that cold turkey reduction of sugar consumption brings forth more powerful results in a short time span as compared to the gradual way. All you need to do is cut out sugar intake in all forms such as cookies, candy, or cupcakes. Plus, you are required to control the high carbohydrate temptations like bread, chips, crackers, croutons etc. following Low Carb Diet Menu Plans is certainly not a cake walk. You need to be determined with your persistent efforts.

High Cal food is said to be a dieter's worst enemy. In such a scenario, Paleo diet can be the finest preferences to lead a healthier life without sugar addiction. It is basically a diet of natural foods. This kind of diet is considered to possess equal amount of proteins, carbohydrates and fats. This is the reason why they serve the purpose to reduce the sugar cravings. Nowadays, there is umpteen numbers of Paleo Cookbooks available to get well-versed with the cooking methods. You can find the most popular Paleo recopies over such informative websites.

In the gradual approach to reduce sugar cravings, some healthier foods are incorporated in the diet plan. It helps you to get an improved lifestyle. The planned low Carb diet involves combination of nutrition and low calorie food. Paleo diet is the best answer to your sweet or sugar addiction. What are you waiting for then? Find out the best Paleo Diet Cookbooks over internet and make your way for a healthier and happier lifestyle.


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Monday, July 2, 2012

Quick and Easy Raw Food Recipes, With 5 Ingredients Or Less!

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Paleo Cake:

Are you looking for easy raw food recipes? Well here are a few really quick and easy raw food recipes with 5 ingredients or less for the raw food beginner.

Quick and Easy Raw Food Recipes, With 5 Ingredients Or Less!

The raw food diet is a type of diet where people eat the majority of their foods in their natural whole state without cooking them. Many people are adopting this lifestyle to eat a natural whole foods diet and to get the benefits of all the nutrients available in fresh raw fruits and vegetables.

Most raw food recipes available on the web or in recipe books are complicated, time consuming, and require a lot of fancy kitchen equipment. This unfortunately turns a lot of people off to the diet because they think it is too hard and time consuming to fit into their busy lifestyle. In this article I'm going to offer a few easy recipes that don't require any fancy equipment or exotic ingredients.

*Most people already have a blender so some of these recipes require a blender.

Easy Green Smoothie Recipe

2 bananas 4 kale leaves chopped with stems removed 1/2 of an apple 1 cup water

Blend in a blender until smooth. This nutritious green smoothie can be eaten for breakfast or as a mid afternoon snack. By blending the kale you are making all the nutrients in the kale leaves such as A,K,C, Iron and calcium easy for your body to absorb and digest. The sweetness from the bananas makes the kale leaves palatable, you'll be surprised by how good it tastes! Serves 2.

Easy Cucumber Salad

2 cucumbers chopped 2 ripe tomatoes chopped 1 red bell pepper chopped 1 bunch cilantro chopped 1 avocado chopped pinch sea salt

Mix all ingredients in a bowl and enjoy as a simple and delicious side salad. The juices of the tomato and bell pepper will marinate with the cilantro to dress the cucumbers. The flesh of a cucumber is a very good source of vitamins A, C, and folic acid. The hard skin is rich in fiber and a variety of minerals including magnesium, silica, molybdenum, and potassium. Serves 4.

Easy Avocado Salad Dressing

1/2 an avocado 1 cup orange juice 1 tablespoon lemon juice 1 tablespoon chives pinch cayenne pepper pinch salt

Blend all ingredients except for the chives in the blender until smooth and then mix in the chives. If you don't have a blender mash the avocado and then whisk the ingredients in a bowl until smooth. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. Serves 2-4.

Easy Mango Pudding

2 mangoes peeled and diced 1 teaspoon honey 1/2 cup raspberries 1/4 cup water

Blend all ingredients except for the raspberries in the blender. Put the mango pudding in a bowl and then garnish with the raspberries or layer the mango pudding with the raspberries in little dessert dishes to make a healthy parfait. Serves 2.

I hope you enjoyed these recipes and are encouraged to try making them at home. For more free easy raw food recipes please check out the resources below:


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Sunday, July 1, 2012

Nutrisystem Sample Menu - A Typical Day's Worth of Food on This Diet

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I get a lot of emails asking me about the food offerings, taste, and variety of the Nutrisystem foods.  I understand this because when I was researching this diet, the food was what I was most interested in also.  After all, you're going to be eating this food at almost every meal (unless you go with the flex program) so it's important that you'll actually find it enjoyable or at least tolerable.  Because if you don't, it's just not going to be a positive experience that you'll want to repeat or stick with. So, in the following article, I'll list what would be a sample or typical menu for me so that you can see what a day might be like should you chose this diet.

Nutrisystem Sample Menu - A Typical Day's Worth of Food on This Diet

Decent Amounts Of Variety, Decent Taste: Before I get into the actual meals, I want to take a minute to assure you that the food really is not that bad.  Most of it is not only edible, but actually pretty good. And the choices are pretty plentiful on Nutrisystem. There are over 170 foods to chose from, and much of them are comfort foods, snacks and desserts.  You really do get to eat pizza, burgers, tacos, and cake on this plan.  And while this fare doesn't exactly taste like junk food, it's decent enough and you have to appreciate being able to eat these things because not all diets would allow this.

Sample Nutrisystem Breakfast:  I think that breakfast is really composed of the best that this diet has to offer.  There are so many decent choices here.  I love the blueberry muffins and scones. The pancakes are decent too.  I don't like oatmeal as a general rule, but the diet oatmeal tastes a lot like Quaker brand, and the cereal is a nice option to have, as this is technically a low carb diet.  I suppose the only option that I steer clear of for breakfast is the eggs, but I don't like non diet eggs either.

Nutrisystem Mid Morning Snack Offerings:  The premise of this diet consists of three meals, one snack, and dessert.  I like to have my snack mid morning, but you could have it at any time.  I know a lot of people who have it at around 3 o'clock when they begin to get hungry for dinner.  I like to have the pretzels or the chips here.  You can also have some of the dessert foods as your snack, and although I will do this sometimes, I often try and stick to the salt for my snack rather than the sweet.

Nutrisystem Lunch Sample Menu: If there is a weakness of the  diet, the lunch is it, in my opinion.  There are just too many soup options and I don't like soup.  I finally wised up and learned to just order more dinners with my package.  This doesn't cost anymore and the company allows you to hand pick your foods.  However, if I did have to chose from the lunch foods, I'd go with the cheese tortellini or the fudge bar. The chicken salad isn't too bad either.

Typical Nutrisystem Dinner: The offerings become much better here.  There's a lot to like.  I find the pizza to be pretty good (I like the flat bread variety.) The macaroni and cheese and lasagna are also good.  The tacos require a little dressing up, but they can be made to be tasty.  The mushroom risotto is addictive and I would eat this even if I were not on a diet.  The texture on this is wonderful and very creamy.

Nutrisystem Dessert Choices: This too is where the diet shines.  There is not one option that I don't like in this category, but I'd have to say that my favorites are the almond biscotti and the chocolate cake. If I had to pick my least favorite, it would probably be the strawberry short cake bar as this really isn't like your traditional dessert, but this one is still pretty tasty. I just would rather they have made it an actual cake or muffin rather than a bar.

You would have the same menu if you you went with the flex plan.  The foods offered aren't any different. What's different is that you're only eating the foods five days out of the week rather than every day.  You get any two days off on the flex plan so it's the cheapest option out there.


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Saturday, June 30, 2012

Supermodel Diet Secrets - Stay in Shape Like They Do

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What woman hasn't dreamed of looking like a supermodel? From the walk, to the talk, to the travel, the wardrobe, and most importantly, the body. There are always excuses as to why us (regular folk) don't look like them.

Supermodel Diet Secrets - Stay in Shape Like They Do

-Bearing multiple children
-Husbands with big appetites
-No time for the gym
-Sweet tooth (teeth, actually)
-Exercising is boring

So how do they do it? What are the supermodel diet secrets every woman wants to implement into her life so she, too, can feel like a supermodel?

Diets vary greatly, from person to person, and some nutritionists say that not every diet is right for every person. Different body types, blood types even personality types might make a difference in how well the body accepts the diet.

Jennifer Aniston follows a 40/30/30 diet method. This consists of 40% low carbs such as fruits and vegetables, legumes and beans. 30% proteins in the form of lean meats like chicken, turkey and fish as well as dairy products that are low in fat. The last 30% is made up of what is called "essential fats" and those are seeds, nuts and olive oils and omega 3 (fish oil).

Supermodel diet secrets also include the ideas that exercise should be for fun. Since exercise is so difficult already, you are already getting behind if you force yourself to do something you don't like. Therefore, you should stick with something you enjoy. It will make it easier, and a lot more fun.

Don't bother cutting every bad thing out of your diet. Why not? You'll only splurge on it, eventually. Your body will be so angry with you for denying it even one small piece of chocolate, that the next time the chocolate cake comes around, you might end up eating the entire thing. Everything in moderation is the key, take half a piece, this is certainly enough to get the taste in your mouth and allow yourself to enjoy the texture of it on your tongue. And eating half will put only half as many calories on your hips.

And believe it or not, once you start eating healthily, your body comes to want the healthy foods and none other. Healthy foods produce a brain chemical called serotonin, which makes the body feel good. Low levels are commonly associated with depression and obesity, as well as cravings.

Supermodel diet secrets might not have you looking exactly like a supermodel, but they might have you feeling like one. Once you feed your body natural and healthy, you will be more alert, more active, more creative and more balanced. It is possible to deal with the cravings each woman gets during times of PMS, depression and even boredom. Stress is a huge factor with cravings. Learn to occupy yourself other than giving in to your craving. Take a bubble bath and read a book, call a friend, brush your teeth or do something else you enjoy for distraction. Women don't have to be slaves to their cravings or their moods. Once you've mastered the art of distraction, there won't be anything in your way to stop you from feeling like a supermodel.


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Friday, June 29, 2012

Red, Crumbly and Moist Valentine Cake Recipe

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Red is the color of passion and most of the things that you see associated with love are red. Red velvet cake recipe are truly famous when Valentine's day approaches. Here is a simple moist red velvet cake recipe for you to try out this Valentine's Day and enjoy the colors of love.

Red, Crumbly and Moist Valentine Cake Recipe

What you will need:

- All-purpose flour - 2 cups

- Baking soda - 1 teaspoon

- Baking powder - 1 teaspoon

- Salt - 1 teaspoon

- Cocoa powder - 2 packed tablespoons

- Sugar - 2 cups (tradition asks for brown sugar, but white sugar works well too)

- Vegetable oil - 1 1/2 cups

- Eggs - 2 (yolks and whites separated)

- Vanilla - 2 teaspoons

- Red food coloring - 15 ml

- White distilled vinegar - 1 teaspoon

- Plain hot coffee - 1/2 cup

Preparation:

- In a bowl, mix the flour, baking soda, baking powder and salt.

- Preheat the oven to 325F.

- Blend oil and sugar together in a separate bowl until the sugar starts to dissolve. You can use an electric blender for this.

- Take the egg whites and beat them using an eggbeater until you get stiff standing peaks.

- Add the red food coloring to the egg whites and beat for about a minute more. Set it aside.

- In the oil and sugar mix, add the yolks of the eggs along with the vinegar and beat until the sugar dissolves.

- Add the hot coffee and mix well.

- Add the beaten egg whites to the mix and blend well.

- Add the flour mix to the wet mix using a spoon and mix well after each addition.

- Grease two 9-inch baking pans using a little butter and flour.

- Pour the batter in the baking pans equally. Smooth the tops.

- Bake in the preheated oven for 30-40 minutes.

- You will know the cake is done when a toothpick inserted in the middle comes out clean.

- Remove and cool on a wire rack before decorating or cutting in slices to serve.

While the cake is cooling you can prepare the frosting to go with it. Here is a simple recipe for white frosting.

What you will need:

- Cream cheese - 28 grams

- Milk - 2 tablespoons

- Butter - 4 tablespoons (at room temperature)

- Vanilla essence - 1 teaspoon

- Powdered sugar - 2 cups

Preparation:

- In a mixing bowl, beat together the cream cheese, milk and butter.

- Once it is smooth, add the vanilla and powdered sugar, and blend well until you get a smooth thick frosting.

To assemble the cake:

- On a serving plate, place one cake and spread a thick layer of frosting over it.

- Place another cake on top of it and cover with frosting on all sides.

- Chill for a few minutes before serving.

- You can make as many layers of the cake as you want.


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Thursday, June 28, 2012

I Love Touring Italy - Verona

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If you are looking for a European tourist destination, consider the Veneto region of northern Italy on the Gulf of Venice. Venice is its best-known city and one of the most popular tourist destinations on earth. But the Veneto region is a lot more than this great city. There are excellent tourist attractions elsewhere, and you won't have to fight the huge crowds. With a little luck you'll avoid tourist traps, and come back home with the feeling that you have truly visited Italy. This article examines tourist attractions in the Shakespearean town of Verona, a UNESCO World Heritage Site. Be sure to read our companion articles on northern Veneto, southern Veneto, and the university city of Padua.

I Love Touring Italy - Verona

Verona. I don't know about you, but I can't hear this word without thinking of the phrase, Two Gentlemen of Verona, a not particularly well-known Shakespeare play. Verona was the setting of a particularly well-known Shakespeare play, Romeo and Juliet. This city of more than a quarter million has a long and bloody history. Its residents are proud that on an Easter Monday more than two hundred years ago they drove out the French occupiers. The German writer Goethe and the French writers Stendhal and Valéry included Verona in their travel diaries. The Roman emperor Julius Caesar spent a lot of time here, and probably enjoyed many of the sights described next.

Verona has quite a collection of vestiges from its Roman days. Let's start with its Roman amphitheatre, the third largest in Italy. This structure is approximately 400 feet (140 meters) long and 350 feet (110 meters) wide, giving it a seating capacity of about 25,000 spectators in 44 tiers of marble seats. While only fragments of the outer walls remain, its interior is virtually intact. This edifice often hosts fairs, theatre, opera and other public events, especially during the summer.

A First Century B.C. Roman theatre was eventually transformed into a housing site but in the Eighteenth Century the houses were demolished and the site restored. Nearby you'll find the Ponte di Pietra (Stone Bridge), a Roman arch bridge crossing the Adige River, completed in 100 B.C. Retreating German troops destroyed four of the bridge arches in World War II but the bridge was rebuilt in 1957 using original materials.

You should also see the First Century Arco dei Gavi (Gavi Arch) straddling the Corso Cavour; once the main road into the city. Look for the architect's signature, a rarity for the times. French troops destroyed this arch in 1805, and it was rebuilt only in 1932.

Porta Borsari, an archway at the end of the Corso Porta Borsari street, is the façade of a Third Century gate within the original Roman city walls. This street is lined with several Renaissance Palaces. Porta Leoni (Leoni Gate) is what remains of a First Century B.C. Roman city gate. Parts of it have been incorporated into a wall of a medieval building. Even in those days some people believed in recycling. You can see the remains of the original Roman street and the gateway foundations if you look slightly below the present street level.

The Twelfth Century Romanesque Basilica of San Zeno Maggiore is quite a masterpiece. It is built upon a Fourth Century shrine to the city's patron saint, St. Zeno, the first Bishop of Verona. The basilica's splendid one hundred ten foot (seventy two meter) bell tower is worthy of mention in Dante's Divine Comedy. Both the doorway and the inner bronze door have multiple panels of biblical scenes and depictions from St. Zeno's life. Its walls are covered with Twelfth and Fourteenth Century frescoes. Its vaulted crypt contains the tomb of St. Zeno as well as the tombs of several other saints.

The small but attractive Romanesque Twelfth Century Basilica of San Lorenzo is built on the site of a Paleo-Christian church, some fragments of which remain. The huge Eighth Century Romanesque Santa Maria Antica Church was the parish church of the Scaligieri family that ruled Verona for many centuries. Many of them are buried in the complex. Some of these tombs are quite unique and well worth seeing, even if you're not a habitué of that sort of thing.

The Twelfth Century Romanesque Duomo (Cathedral) was constructed on the site of two Palaeo-Christian churches destroyed by an earthquake much earlier in the century. The site includes an unfinished Sixteenth Century bell tower. Be sure to see the chapel adorned with Titian's Assumption.
Verona's largest church is the Fifteenth Century Sant'Anastasia whose interior is considered one of northern Italy's finest examples of Gothic architecture, and believe me this competition includes many entries. The construction of this magnificent edifice took nearly two hundred years. Among its items of honor are frescoes and hunchback statues that serve to dispense holy water. It is said that touching a hunchback's hump brings good luck. Maybe next time.

San Fermo Maggiore is in reality two churches. The tomblike lower Romanesque church dates from the Eighth Century. The huge Fourteenth Century Gothic upper church is notable for its ceiling festooned with the paintings of four hundred saints. There are more churches to see in Verona but we are now going to look at castles and palaces.

The Fourteenth Century Castelvecchio (Old Castle) was built on the banks of the Adige River near the Ponte Scaligero (Scaligero Bridge), probably on the site of a Roman fortress. Built to protect against foreign invaders and popular rebellions, it included a fortified bridge in case the owners had to flee north to join their allies in the Tyrol. Over the years the castle has known many renovations and restorations. Make sure to visit its art museum, specializing in Venetian painters and sculptors.

Those Scaligeris spent a lot of their time in the Palazzo degli Scaligeri, their medieval palace, which today, as then, is closed to the general public. But you can go next door to the Arche Scaligere with its Gothic tombs of selected members of the family.

The Italian Piazza is a meeting place. Verona has some special examples. The Piazza delle Erbe (Herb Square) has been around since the days of the Romans. For ages it was a fruit and vegetable market but now is geared to tourists. It still maintains its medieval look and some of the produce stalls. The Piazza dei Signori (Gentlemen's Square) is Verona's center of activities as it has been for centuries. This square is right next door to the Scaglieri Palace. Those gentlemen didn't believe in commuting.
We can't leave Verona without visiting those star-crossed lovers, Romeo and Juliet. The Twelfth Century Casi di Giulietta (Juliet's House) long belonged to the Dal Cappello family and since it's not a long way from Cappello to Capulet perhaps... This lovely house even possesses a courtyard balcony. Yes, the house at Via Cappello, 23 probably isn't the real thing, but crowds come to gawk and dream. This could be the place to propose marriage.

What about food? Verona's cuisine features typical dishes of the Po Valley plains: mixed boiled meats, nervetti (calf's foot and veal shank salad), and risotto, often prepared with a healthy douse of Amarone wine. The Piazza delle Erbe still has some fruit and vegetable stalls selling local produce such as radicchio and asparagus. Not only the wine is classified. Verona is home to a classified cheese, Monte Veronese. But who would think that rice is also classified? The Riso Nano Vialone Veronese is a laboratory-developed rice first introduced into the area in 1945. It now represents 90% of the local production. Is it better than other rice? Locals obviously think so. I promise that I will taste it on my next trip to Verona.

Let's suggest a sample menu, one of many. Start with Gnocchi (Small Potato Dumplings). Then try Pastissada de Caval (Horsemeat Stew, often simmered in wine). For dessert indulge yourself with Pandoro di Verona (Verona Butter Cream Cake). Be sure to increase your dining pleasure by including local wines with your meal.

We'll conclude with a quick look at Veneto wine. Veneto ranks 3rd among the 20 Italian regions for the area planted in grape vines and for its total annual wine production. About 45% of Veneto wine is red or rosé, leaving 55% for white. The region produces 24 DOC wines and 3 DOCG wines, Recioto di Soave, Soave Superiore, and Bardolino Superiore. DOC stands for Denominazione di Origine Controllata, which may be translated as Denomination of Controlled Origin, presumably a high-quality wine The G in DOCG stands for Garantita, but there is in fact no guarantee that such wines are truly superior. Almost 30% of Venetian wine carries the DOC or DOCG designation.

Valpolicella DOC is a world famous wine produced north of Verona from several local red grapes. This wine is usually nothing to write home about and often tastes of cooked cherries. But that is hardly the end of the Valpolicella story. Valpolicella Ripasso is made from young Valpolicella wine put into tanks or barrels containing the lees (one could say dregs, but that might give the wrong impression) of a recioto wine (see below). The mixture undergoes a secondary fermentation and becomes a more interesting wine. Valpolicella Recioto is made from passito grapes, those dried on mats for several months. It may be a still wine, a fizzy wine, or a sparkling wine. Valpolicella Recioto is sweet or bittersweet. Amarone DOC is a type of Valpolicella Recioto whose sugar has been completely transformed into alcohol becoming a powerful tasting wine that packs a punch and ages well. What a difference between Amarone and its source wine, Valipolcella.


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Tuesday, June 26, 2012

Healthy Eating and Exercise Regime For Quick Weight Loss

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The problem with many diet plans is that they are too restrictive, too complicated to follow, or both. Diets often fail because most people find them hard to stick to for the long-term. Rather than eating to lose weight, it is much better idea to eat for health. Healthy eating is a lifestyle change that you can become accustomed to after a short period of time. When you make eating healthy a habit, you will no longer have to stress over what to eat and whether it is good for you.

Healthy Eating and Exercise Regime For Quick Weight Loss

Weight issues also become less of a problem. There are many types of healthy eating plans to follow but the ones below are ones that I favor most. Of course you should speak with your health care provider before changing your eating habits or exercise regime.

Healthy Eating Plans for a Lifestyle Change

Developing good eating habits can make life so much easier. You learn how to maintain a healthy weight and how to manage food rather than letting food mange you. Two good methods of eating are "clean eating" and the paleolithic diet. Both are similar in that they do not include processed foods. Processed foods often contain high amounts of fat, sugar, and calories. Simple carbs like bread, cereal, rice, and pasta tend to be the foods that keep us overweight.

They are often eaten in excess. When they are not burned, they are stored as fat. Think about a typical day of meals. Breakfast may consist of cereal, a bagel, etc. Lunch may be a sandwich or pasta. Dinner may be more bread, pasta, rice, etc. Desserts can be cake, pie, cookies, ice cream, or other. These simple carbs add up quickly in a day.

Following the eating plans of clean eating or the paleo diet may help you to reach your weight loss goals in a healthy way that you can stick to for the long-term.

Exercise to Burn Fat

Any exercise is better than none at all, however, there are some that do a better job at fat burning than others. Three great fat burning activities include strength training, calisthenics, and interval training. All three of these exercise routines burn fat by developing muscle. Muscle burns both fat and calories. Even when we are at rest, our muscle burn calories.

The best thing about these exercises is that you do not need to spend more than an hour working out. You also do not need to spend money on gym memberships. Combining your healthy eating habits with fat burning exercises will have you on your way to permanent weight loss.


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Monday, June 25, 2012

Why is Portion Size Important?

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We can learn a lot from our caveman ancestors about food, nutrition and portion size. As they walked the earth some 2 million years ago, stone-age hunter gatherers ate small amounts of fruits, vegetables, fish and lean meat throughout the day. Storing food for long periods or carrying it for great distances was not practical so typically hunter gatherers would eat what they could when they could find it.

Why is Portion Size Important?

People today have a different approach. Many admit to having no breakfast, a big lunch and an even bigger dinner. Thinking of your metabolism as being like a fire helps explain why this is not a good idea. Ideally, you want to keep your metabolism at a steady pace during the day. Skipping meals is like starving the fire of oxygen. Eating big portions is like taking a large log and throwing it onto the fire. In both cases the fire doesn't respond well. On the other hand, eating small portions regularly is like taking a handful of twigs and throwing them onto the fire at regular intervals. The result - the fire burns evenly throughout the day and you'll avoid those sudden cravings of hunger.

The ideal number of meals is six per day consisting of a good breakfast, a medium sized lunch and a small dinner. You need less energy while sleeping hence the smaller portion size close to bed time. Your 3 main meals should be supplemented throughout the day by 3 smaller healthy snacks such as fresh fruit or a handful of nuts.

A bowl of porridge in the morning garnished with dried fruit is an excellent way to start the day. Porridge is an example of a slow release carbohydrate. It releases energy slowly and steadily to your body. Quick release carbohydrates such as cakes, biscuits and sweets tend to give a sudden burst of energy followed by a slump. It's this slump in energy which can leave you feeling hungry for more food.

Other foods such as sweet potatoes in their skins, carrots and parsnips provide us with the essential carbohydrates we need to keep healthy. A lack of carbohydrates in a nutrition plan can sometimes lead to problems concentrating and headaches.

For Fruit and vegetables you should be consuming at least 5 servings every day spread across your meals and snacks. One serving is roughly equivalent to:

  • 1 large piece of fruit such as an apple, banana or pear
  • 2 medium sized pieces of fruit such as kiwis or peaches
  • 1 cup of berries or grapes
  • 2 tablespoons of cooked vegetables
  • 1 small bowl of salad

For meat and other sources of protein we should be consuming 2-3 servings every day. One serving is roughly equivalent to:

  • 1 chicken breast
  • 1 medium sized lean steak
  • 1 fillet of fish such as salmon, cod or Pollock
  • 1 can of tuna
  • 2 boiled eggs

For fatty and sugary foods and foods with high salt content, try to consume as little as possible. Reduce your saturated fat intake by cooking with small quantities of vegetable based oils and use reduced fat spreads such as margarine. Avoid refined sugars as they are essentially empty calories and have little, if any, nutritional value.

So if you're trying to kickstart a healthier lifestyle, a great place to start is by eating the kind of natural foods our cavemen ancestors would have eaten in small portions and at regular intervals throughout the day.


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Sunday, June 24, 2012

Primal Diet, Do You Want A Stronger, More Agile, and Leaner Body?

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Do you want to develop a body like a caveman or cave woman? The primal diet or better know as the Paleo Diet is your answer. Follow what I tell you and you will be on the way to having a stronger, more agile, muscle rippled, Greek God of a body. Many celebrities and athletes have gotten the body of their dreams following this primal diet.

Primal Diet, Do You Want A Stronger, More Agile, and Leaner Body?

This diet is the diet of our Caveman/Cave women ancestors; it was the era of a very diverse diet that contained all the nutritional elements that made the Caveman mimic the abilities of the animals that he pursued. He was fast, agile, strong, and had super endurance. It was either be a competitor or die.

So, what is the difference between the primal diet and other diets?

In general this diet is abstaining from foods that our metabolism was not designed to digest. Our diet has changed since the era of the Caveman but our metabolism is still the unaltered genetically coded system of our Caveman ancestors. In other words if it comes in a box our metabolism does not know what to do with it. We wonder why we develop problems with our digestion and science puts a name on that problem and develops a pill to counteract the symptoms, but what you are experiencing is an allergy to something your body recognizes as foreign.

Dairy products are a very good example. We become lactose intolerant and the doctors give us pills to counteract this disease. This is not a disease but our body rebelling to dairy products which our caveman ancestors did not consume. Cows were not domesticated until the many centuries later and since that time we have been having digestive problems attempting to consume these dairy products. The hype is that milk is good for us, milk is good for calves, but not for humans. The calcium it contains can be found naturally in many different fruits and vegetables.

Here are some of the other products we need to avoid with the Primal diet;

Avoid processed sugar.

Sugar and artificial sweeteners are not necessary in your diet. Sugar is found naturally in fresh fruits and vegetables and the amount is sufficient for needs of your body. Processed sugar causes your pancreas to secret large amounts of insulin which promotes the storage of fat. It also suppresses your immune system leaving you wide open for disease. This diet is diabetic friendly and the only diet that your doctor will have no problems accepting. Check out Ph.D. Nancy Appleton's article "146 Reasons Why Sugar Is Ruining Your Health".

Eliminate Grains.

There is a lot of hype promoting whole grain breads as being healthy, actually they fall in the same category as white bread and it is something foreign to our caveman metabolism. You need to realize that our whole problem with our allergies and diseases began about 10,000 years ago when man decided to start living in one place and cultivating his own food. What happened was that his diverse diet became a diet of his own crops mainly wheat, corn, and barley.

The fresh fruits and vegetables were all but eliminated from his diet and vitamin deficiency began causing problems. The whole grain itself is not the problem it is the refining that causes the problems. In cracking the grain the germ, which contained the essential nutrition is discarded and what is left is gluten. We remember it from our childhood as a form of paste. It makes great breads, pie crusts, cookies, cakes, and biscuits; but it is what we call refined carbs and these carbs transform straight to fat. You will find that eliminating these refined carbs from your diet will cause a great weight loss.

Whole wheat breads that are bought at your supermarket are just hype and contain sugar and also white refined flour. As I said white flour is just a paste or binder and when added to whole wheat it causes it to bind and to allow yeast to make it rise. If there was not any white flour in whole wheat bread it would be a form of hard tack.

Legumes are another of the products we need to eliminate from our diet.

These include soy products, peas, lentils, peanuts and beans. In nature there is a balance between plants and animals that allows for a species to survive. Legumes developed there own defenses in a chemical we call lectins. Lectins are a carbon-binding protein that is essentially a pesticide. This protein has to ability to bind with sugar that is needed for the plant's maturation but it cannot be fully digested in our system. With this binding power it can attach to our intestinal lining and cause us a lot of distress. In order to process these products they would have had to been fermented, boiled, or some other process which our ancestors would not have had the knowledge.

Because of the lectins ability to attach to the intestinal wall this causes damage and eventually can cause breaks or breaches in the intestinal wall allowing free agents such as ecoli to enter our blood stream. Once these agents are allowed free movement they can attach to any organ causing damage which immediately brings our autoimmune system into play which causes mayhem. Lectins are linked to such autoimmune problems as IBS, Crohn's, colitis, thyroiditis, fibromyalgia, chronic fatigue syndrome, and arthritis.

Is the Primal Diet worth your time and effort? If you substitute your evening meal for a Paleo meal for a period of two weeks you will notice a marked difference in your health, you will sleep better, wake up more alert, and have more energy throughout the day. This difference will definitely be your wakeup call. This diet is worth you time to search for more articles, information, cookbooks, and tips on getting started.


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Friday, June 22, 2012

The Nutrition Solution for America's Woes

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If you are a typical American you live on a diet of processed foods and inactivity. Unfortunately, this lifestyle is 100% antithetical to the optimal functioning of our bodies. The genes we carry in our DNA are the result of millions of years of adaptation and procreation. As our needs change we experience micro-evolution and alter our genes slightly from one generation to the next. The result has been a genetic structure that is highly evolved, extremely resilient, and has the potential for extraordinary health and fitness. However, between 5,000 to 10,000 years ago (an evolutionary drop in the bucket) we discovered farming and with that came twinkies. Currently, we collectively possess an arrogance that despite the millions of years of adaptation and micro-evolution, we believe that we can produce a healthier human fuel in a factory using the cheapest inputs, than what the earth provides. We get our health advice from certified and licensed USDA advocates who promote upside down pyramids and antiquated Recommended Daily Allowances (RDA). We have allowed the dairy industry to convince us that as adults we should drink another mammal's milk, meant for a calf, as our premier and, ostensibly, only source of calcium. We may even have been convinced that a processed wheat product is the breakfast of champions or that consuming a highly inflammatory combination of wheat and corn will reduce cholesterol because it is "Heart Healthy". Can someone please tell me what a nut cluster is?

The Nutrition Solution for America's Woes

"Well, all this nutritional technology must have been good for something?". I beg to differ. As the poster child for nutritional technology the United States is an embarrassing case study. Diabetes, cardiovascular disease, and cancer incidences are rising. Whereas many developing countries are suffering from diseases of inadequate nutrition, we are suffering from diseases excess improper nutrition. We eat a lot of junk, and some of it even says "Healthy" right on the box. When native or traditional cultures adapt a Western food culture, they begin to see a rise in Western diseases as well.

"So smarty pants, how do we fix the problem?" A quick study of human anthropology shows us that hunter-gatherers were healthier than their farming ancestors. This can be studied through bones recovered from each of the 2 groups. When we ate food provided by the earth, that our DNA had millions of years to adapt to, we were healthiest. Would you advocate a processed cereal for Koala bears called, "Eucalyptus Bites" or should we just allow them to continue eating the leaves they have been eating since the beginning of their existence.

In conclusion, we live in a modern world with ice cream, and cup cakes, and granola bars. We can't eat 100% like hunter-gatherers; I understand that. We can, however, base the majority of our diet on the foods that the earth has created specifically for us that are lock and key with our nutritional requirements and therefore, produce optimal health. They are: Vegetables, fruits, meats, nuts, seeds, and plants, not to mention other complex celled organisms like seaweed and mushrooms. Some people call it the Paleo diet, I call it Real Food. Start small, do what you have to do, just get there. Let's keep it simple.


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Thursday, June 21, 2012

Your Food Relationship - Achieve Your Diet and Fat Loss Goals Faster

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Food - none of us can go without it! But how does the way in which we think about food impact our diet? Are you someone who just sees food as body fuel, or do the different tastes, textures and nutritional values of food excite you? In today's health conscious world, I would think that most of us fall into the latter group. If you want to achieve your diet goals quicker, then you need to clearly understand you relationship with food.

Your Food Relationship - Achieve Your Diet and Fat Loss Goals Faster

Eat and Burn

In its simplest form, food gives our body the calories it needs to run on a daily basis. When there are too few calories, the body looks to its own reserves. When there are too many calories, the body puts them away in storage (i.e. as body fat). On a purely mathematical level, so long as we burn as much as we consume, we are not going to produce excess body fat. So yes it is possible to eat junk food and stay thin but we also know that what food we eat can be as important as how much food we eat.

Food Fanatics

Not all foods are created equal. It would be nonsense to say that a caramel flapjack and an organic apple containing the same number of calories are of equal health benefit. At the 'eat and burn' basic level then yes they might provide our body with the same number of calories but substance is surely just as important. We have all learned that the organic apple is bursting with healthy goodness, whilst the flapjack will be laden with sugar and other nutritional nastiness.

The food world has gone crazy over the past few years. Every other program on television is a cooking program. But why are we so obsessed? It is just body fuel at the end of the day...

I have to admit, I am a modern day 'foodie'. I love cooking and experimenting in the kitchen and I strongly believe in the health benefits of natural food. In my eyes, there is nothing wrong with this, food has the fantastic ability of making us happy so let's take advantage. However, you need to be aware of your root relationship with food. There is definitely a risk of obsessing over food. Such obsession may manifest itself as punishing yourself for eating 'junk' food, a lifetime of calorie counting, or possibly worse. We each have unique relationships with food and to get the most from food we should strip away the layers and get to the bottom of what and why. Why did you have to eat popcorn whilst watching that movie yesterday evening? Why did you have to drink alcohol when socialising last week? It is good to sit back and think about our food choices so we understand why we made them and can enjoy those choices instead of feeling guilty about them!

Strategies to Avoid Food Obsession and Achieve Your Diet Goals

As we are dependent upon food for survival, all of us have a relationship with food.

Here are a few ideas to help you find out, change, and nurture your food relationship.

  • Make a Black, Grey, White list of foods you commonly eat. Black for the least healthy, White for the most. Then keep it in your kitchen, making sure that your cupboards are full of those foods on the White list (typically fresh fruit, vegetables, unsalted nuts and seeds, whilst trying to cut out those on the Black list (basically anything processed containing sugar, as well as alcohol and if you follow the Paleo diet, then all grains too). To take things further, you can keep a score board to measure how many food items from each colour group you are eating - monitoring your results forces the truth upon you, so there is nowhere to hide!
  • Work out what type of food personality you are. Do this by clearly identifying what you enjoy about food. For me, I know that eating healthily will make me feel happy but so does the odd treat. I have a soft spot for beer and ice cream (not together though!), so I indulge in these things every now and again. It may be that you enjoy a certain type of cuisine, or need to eat every two hours. Being aware of your food personality will help you identify your strengths and weaknesses in your diet, which you can then address sensibly instead of obsessively.
  • Be wise about food availability - possibly the most important factor in keeping a healthy diet is to always have the healthy food readily to hand. Most people resort to less healthy foods because they are so accessible. A little bit of effort on your part and healthy food can be fast food in any hectic lifestyle. Prepare your healthy food in advance and keep stock levels high (i.e. always have fresh fruit and vegetables at the ready).
  • Equally, if it isn't in your house in the first place then you can't eat it! If you don't have very strong willpower, avoid the lethal step of bringing junk foods into your home. Too often I have picked things up and thought it would be saved for a rainy day but the evenings are full of temptation and before you know it that treat is in your belly. I know that keeping sweet food in the house can undo my healthy eating, so it's best kept out most of the time.

Free Your Food, Do Not Trap it with Rules

The key to making healthy eating a lifestyle choice and not a short term diet is to make it fun and enjoyable, not boring and burdensome! I think adopting a 'rule free' food psychology is more realistic than to simply ban certain foods altogether. To be truthful, we all fall off the healthy eating bandwagon. In my eyes, this can be a good thing providing that you that you do enjoy your treats (e.g. cake) that you consume otherwise what is the point!? Don't worry and just get right back on track instead of dwelling on that junk food.


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Wednesday, June 20, 2012

Belly Fat Foods to Avoid

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Paleo Cake:

There are so many methods of eating healthy out there that it can all be so confusing. I look for ways to keep things simple so when I came across one particular method of eating, I became really interested. What I discovered was that it's not about foods that burn fat (which doesn't exist by the way) but foods that keep you fat that should be avoided.

Belly Fat Foods to Avoid

Searching for fat burning foods is pretty much a waste of time. No food can actually burn fat. However, there are foods that do cause weight gain and keep you overweight. These types of food are simple carbohydrates. You can find these types of carbs in processed foods such as:

  • bread
  • cereal
  • cake
  • cookies
  • pies
  • refined sugar and more
The reason why these types of carbs cause weight gain is because when they are not burned, the body stores the excess as fat. I'll be the first to admit avoiding these foods aren't easy because they are everywhere. You may be surprised at how often you eat them. How many times have you had a bagel with cream cheese for breakfast? How about a sandwich for lunch on thick slices of ciabatta bread? These types of carbs easily add up during the day. The method of eating that I mentioned earlier that makes avoiding these "bad" carbs easier is called the paleo diet (paleolithic or caveman diet.)

This way of eating revolves around food in its most natural state. People who follow this diet eat lean meat, a lot of fresh vegetables, fruit, nuts, and more. For the most part, they avoid any processed foods and grains. There is a lot of information out there about the paleo diet so be sure to do your own research. You will find plenty of bloggers who follow this diet and they usually post really good recipes as well. I have read many times that weight loss comes much easier by eating this way. However, I would suggest consulting with your doctor before jumping into any new way of eating.

Besides food that we eat, it's also important to think about what you are drinking at well. Sugar can be found in a lot of beverages particularly coffee drinks and so-called health smoothies. I would recommend cutting out soda all together and beware of fruit juice as well because it also contains sugar. Water, black coffee, and tea are good beverage options.


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Tuesday, June 19, 2012

The Gluten Free Diet

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Celiac disease is an auto-immune disease that is triggered by the consumption of gluten. Gluten is protein found in grains like wheat, rye, barley and other related grains. Patients with celiac disease the lining of the small intestines is injured by gluten. Injured intestines results in weight loss, bloating, diarrhea, gas, abdominal cramps and nutritional deficiencies. If gluten is removed from the diet the intestinal lining has a chance to heal.

The Gluten Free Diet

If you have celiac disease you should remain on a gluten-free diet throughout life. A registered dietitian should be consulted. A gluten free diet is not easy. Grains are used in the preparation of many foods. Reading the ingredient's name may not disclosure the inclusion of gluten. Examples would be oats. Oaks are suppose to be safe for gluten patients but can be cross-contaminated if processed in the same facilities as wheat.

Foods to avoid:

Wheat-Bread
Barley-Cereals
Rye-Crackers
Farina-Croutons
Graham Flour-Pasta
Semolina-Cookies
Durham-Cakes & Pies
Bulgur-Soups
Kamut-Gravies
Matzo Meal-Sauces
Spelt-Salad Dressing
Tritical-Beer
Oaks (maybe cross Contaminated)-Candy
Spelt-Amaranth

Many everyday products contain Gluten

Food additives, malt flavoring, modified food starch and etc.
Many vitamins and medications use gluten as a binding agent
Lipstick and lip balms
Toothpaste
Postage stamps (only used the self adhesive
Play dough

Gluten Free Safe Foods:

Fresh poultry, fish and meats (cannot be marinated, breaded or basted coated)
Most dairy products
Fresh fruit and vegetables
Rice
Potatoes
Gluten free flours (rice, soy, corn, potato)
Wine and distilled liquors, ciders and spirits
Note: "Wheat-Free" does not mean gluten free. These products may still contain gluten.

"Gluten-Free" produces are safe. There are an increasing number of Gluten-Free products on the market. Additionally, there are gluten free substitutes for gluten-containing foods. If you cannot find gluten-free products at your local market try specialty grocery stores. For more information check with a Celiac Support Group.

Gluten-Free Diet: GF Recipes: Southwestern Chicken Lasagna

Ingredients:
Serves 4

8-10 uncooked DeBoles Rice Lasagna
1 pound coarsely ground chicken
1 egg or egg substitute
2 cups low fat ricotta or cottage cheese
1 cup reduced fat cheddar or Monterey Jack cheese
2 cups cooked beans (kidney or pinto), mashed
1/2 cup water
1 teaspoon cumin
1/2 teaspoon garlic powder
1 cup prepared picante sauce, divided in half
1 small can chopped green chilis
2 cups crushed stewed tomatoes

Directions:
Mix egg and both cheeses in a bowl. Saute chicken in skillet until cooked. Add coarsely mashed beans, water, cumin, garlic powder, 1/2 cup picante sauce and the chilis. In separate bowl, mix tomatoes and remaining 1/2 cup picante sauce. In 9x13 inch pan, layer as follows: tomato sauce, noodles, chicken/bean mixture, cheese mixture. Then repeat. COVER and bake at 350 degrees for 1 hour or until done.
Provided by: Celiac Sprue Association

Gluten-Free Diet: GF Recipes: Rice Pudding

Ingredients:

1 cup cooked brown rice
1 Tablespoon margarine or butter
1 cup cooked white rice
2 eggs, well beaten
2 cups milk
1/4 teaspoon salt
1/2 teaspoon GF vanilla
1/3 cup sugar
1/4 cup raisins (optional)
nutmeg

Directions:
Mix ingredients together. Put in buttered 1 1/2 quart baking dish. Bake at 350 degrees for a total of 60 minutes. Stir every 20 minutes and sprinkle lightly with nutmeg after the 2nd stirring. Serves 5.


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Monday, June 18, 2012

List of Simple Carbohydrates and Complex Carbohydrates Foods

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There are 2 types of carbohydrates. Complex carbohydrates and simple carbohydrates.

List of Simple Carbohydrates and Complex Carbohydrates Foods

Carbohydrates are considered simple or complex based upon their chemical structure. So what are complex carbohydrates, or some call them starch?

Complex Carbohydrates

They are simply sugars bonded together to form a chain. Because of it's complex chain form, your digestive enzymes have to work much harder to access the bonds to break the chain into individual sugars for absorption through the intestines.

Because of that, the digestion of complex carbohydrates takes longer. The slow absorption of sugars provides you with a steady supply of energy and limits the amount of sugar converted into fat and stored!

Usually people consider complex carbohydrates as good carbohydrates.

Here's a list of complex carbohydrates foods.

  • Spinach
  • Whole Barley
  • Grapefruit
  • Turnip Greens
  • Buckwheat
  • Apples
  • Lettuce
  • Buckwheat bread
  • Prunes
  • Water Cress
  • Oat bran bread
  • Dried apricots
  • Zucchini
  • Oatmeal
  • Pears
  • Asparagus
  • Oat bran cereal
  • Plums
  • Artichokes
  • Museli
  • Strawberries
  • Okra
  • Wild rice
  • Oranges
  • Cabbage
  • Brown rice
  • Yams
  • Celery
  • Multi-grain bread
  • Carrots
  • Cucumbers
  • Pinto beans
  • Potatoes
  • Dill Pickles
  • Low fat yogurt
  • Soybeans
  • Radishes
  • Skim milk
  • Lentils
  • Broccoli
  • Navy beans
  • Garbanzo beans
  • Brussels
  • Sprouts
  • Cauliflower
  • Kidney beans
  • Eggplant
  • Soy milk
  • Lentils
  • Onions
  • Whole meal bread
  • Split peas

Complex Carbohydrates

Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. People usually consider these as bad carbohydrates.

Why bad?

These simple carbohydrates are actually smaller molecules of sugar unlike the long chains in complex carbohydrates.

They are digested quickly because the individual sugars are ready to be absorbed immediately plus digestive enzymes have easy access to the bonds in the paired molecules.

You could say most of the work has been done for the digestive system! Foods like cake, pastry, biscuits, chocolate, etc (you get the idea) contain lots of "empty" calories.

Because our cells usually do not require that amount of energy at that time of eating, the sugar must either be converted to glycogen (sugar storage within cells) or converted to fat.

Your body cells can only store a limited amount of glycogen, so in many common cases, taking too much food that contains simple carbohydrates may contribute to body fat stores.

Here's a list of simple carbohydrates foods.

  • Table sugar
  • Corn syrup
  • Fruit juice
  • Candy
  • Cake
  • Bread made with white flour
  • Pasta made with white flour
  • Soda pop
  • Candy
  • All baked goods made with white flour
  • Most packaged cereals
  • Honey
  • Milk
  • Yoghurt
  • Jam
  • Chocolate
  • Biscuit

There are a lot more foods that contains simple and complex carbohydrates. You can using the list above as a starting point for a healthier diet immediately.


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Sunday, June 17, 2012

Paleo Diet Recipes

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Paleo Cake:

The Paleo Diet, also called the paleolithic or caveman diet, consists of recipes that are natural such as meat, fish, fruit, vegetables, and nuts. These were the foods that sustained people for years and kept us healthy, physically fit and full of energy; people were strong and thriving. But, something happened that caused our eating habits to change.

Paleo Diet Recipes

Agriculture was introduced to your lifestyle. With the introduction of agriculture, came the introduction of sugar laden, highly processed foods such as wheat flour and high fructose corn syrup. The fast, convenient foods that we are so used to eating, are toxic for our bodies and cause many diseases such as cancer, diabetes, auto immune diseases and more.

Paleo Diet recipes only include food combinations that are natural, tasty and without toxins including the following:

Egg Drop Soup - Simple yet nutritious Asian inspired soup.

Ingredients:
-2 eggs
-1 egg yolk
-1/4 tsp of salt
-2 tbsp fresh chopped chives
-1/8 tsp of ground ginger
-3 cups of chicken broth

Cooking Directions:
1. Pour chicken broth into a pot. Medium temp.
2. Add chives, ginger and salt into the pot
3. Mix the eggs
4. Once broth and spices are boiling, slowly pour the eggs into the pot

Stuffed Pork Tenderloin - Scrumptious piece of pork stuffed with artichoke hearts and sun-dried tomatoes.

Ingredients:
-1 2lb pork tenderloin
-1 egg
-Sea Salt

Stuffing Ingredients:
-1/2 medium onion, diced
-1/8 fresh thyme, finely chopped
-1/2 fresh sage, finely chopped
-2 large artichoke hearts, diced
-6 sun-dried tomatoes, diced
-2 cloves garlic, finely diced
-A couple tsp of butter or coconut oil
-1/8 tsp nutmeg
-Sea salt

Directions:
1. Put all the stuffing ingredients into a pan with medium heat. Saute for about 4 minutes or until the onions are a little golden. Remove it from heat and let it cool down completely.
2. Cut a seam through the center of each piece for the stuffing. Spread butter and salt over it. Place meat in a baking pan.
3. Pre-heat your oven at about 450F.
4. Once the stuffing has cooled down completely, mix in an egg and whisk away.
5. Stuff the meat with your stuffing.
6. Put the stuffed pork into the oven and it will be ready in about 30 minutes.

Chocolate Cranberry Pie - A Paleo berry-licious treat that you don't have to feel guilty about.

Ingredients:
Crust Ingredients:
-2 cups of almond flour
-1 egg
-2 tbsp of coconut oil
-1/2 tsp salt

Filling & Topping Ingredients:
-18 oz of frozen cranberries
-1/2 cup of coconut milk
-8 oz of 70% cocoa

Directions:
1. Preheat your oven at 375F.
2. Put your crust ingredients in a blender. Blend it until you get a crumbly dough texture
3. Lightly grease a pie baking dish and put the dough in it. Firmly press the dough to completely and evenly cover the surface of the entire pan.
4. Put the crust in the oven for about 15 minutes. Let it began to turn golden brown.
5. While the crust is cooking, put the milk in a small pot and bring it to a simmer.
6. Once the it starts to simmer take if off the heat right away and pour the chocolate into the pot. Mix it until completely melted. This is your filling.
7. Once the crust is ready take it out of the oven, pour your filling into the crust.
8. Put the pie in the fridge for at least 2 hours.
9. Put frozen cranberries in the oven. Bake for about 10 minutes. Once the berries have started to soften take them out the oven and put them in the fridge as well for about 1 hour.
10. Once the crust and filling is nice and solid and the berries are nice and cool, pour them on top of your chocolate filling.

With mouth-watering recipes like this, no one would ever feel like they were missing out. Paleo Diet recipes make it easy for you to incorporate a healthy diet into your life without ever feeling deprived or bored.

Since we have to eat right to take care of our bodies, we may as well enjoy doing it....right


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Saturday, June 16, 2012

The Function of Fats in Our Life

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Paleo Cake:

Fats along with proteins and carbohydrates, are one of the three nutrients used as energy sources by the body. The energy produced by fats is 9 calories per gram. Proteins and carbohydrates each provide 4 calories per gram. Total fat; the sum of saturated, monounsaturated and polyunsaturated fats. Intake of monounsaturated and polyunsaturated fats can help reduce blood cholesterol when substituted for saturated fats in the diet. A slang term for obese or adipose. In chemistry, a compound formed from chemicals called fatty acids. These fats are greasy, solid materials found in animal tissues and Fats are the major component of the flabby material of a body, commonly known as blubber.

The Function of Fats in Our Life

As strange as it sounds, eating fat can actually help you lose weight. Not only that, your memory and your immune system will benefit from eating fat. It is an extremely bad idea to eliminate fat completely from your diet. "Good" fats are absolutely essential. These good fats come from things like Enova Oil, canola oil, extra virgin olive oil, flax seed, almonds, walnuts and cold-water fish. Eating the right kind of fat and getting rid of the wrong kind is what is needed.

Key Functions of Fat

We need some fat - it makes up part of our brains, it protects some of our joints and it provides reserves for when we're sick - but it slips down so effortlessly, it's easy to overindulge.

  • Fat provides needed energy.  It is difficult to eat the large amounts of food in a very low fat diet to get all the energy you need.
  • Fat is needed so your body can absorb the fat soluble vitamins A, S, E, K, and prevent deficiencies of these vitamins.
  • Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food).
  • Provides insulation under the skin from the cold and the heat.
  • Protects organs and bones from shock and provides support for organs.
  • Fat surrounds and insulates nerve fibers to help transmit nerve impulses.
  • Fat is part of every cell membrane in the body.  It helps transport nutrients and metabolites across cell membranes.
  • Your body uses fat to make a variety of other building blocks needed for everything from hormones to immune function.  
What happens if we don't have enough fat?

  • Dry, scaly skin
  • Hair loss
  • Low body weight
  • Cold intolerance
  • Bruising
  • Poor growth
  • Lower resistance to infection
  • Poor wound healing
  • Loss of menstruation

Food Sources of Fat

High intakes of fat contribute to becoming overweight; being overweight increases the chance of developing a number of diseases such as diabetes, heart disease and high blood pressure.

  Not only do we need to restrict the amount of fat, but we also need to consider what type of fat is restricted, as different types of fat have different effects on blood cholesterol levels and heart health.

Food contains a mixture of three types of fat; polyunsaturated, monounsaturated and saturated fats.  One type of fat usually dominates in a food for example, butter is mainly saturated fat and olive oil is mainly monounsaturated.  All fats contain approximately the same amount of kilojoules or energy and if eaten in large amounts will lead weight gain.  

  • Polyunsaturated Fats - lowers blood cholesterol and encourages heart health - Good food sources are; Vegetable oils such as safflower, soy bean, sunflower, corn, Wheat germ, wholegrain cereals and breads, Polyunsaturated margarines, Fish oils, naturally present in fish, Seeds and most nuts.
  • Omega-3 fats are a type of polyunsaturated fat found mainly in oily fish (eg salmon, mackerel, sardines, herrings), canola oil, flaxseed oil (linseed oil) and walnut oil. These fats help to reduce blood clotting, blood pressure and blood fat levels. 
  • Monounsaturated Fats - do not raise blood cholesterol and encourages heart health - Good food source are; Avocados, peanuts, peanut oil and peanut butter, Olive oil, olives and olive oil-based margarines, Canola oil and monounsaturated table spread, Almond and hazelnuts.
  • Saturated Fats - raise blood cholesterol and promote heart disease - These are the ones to reduce or avoid Major food sources are; Dairy fats such as butter, clarified butter, cultured butter, butter/margarine mix, Milk homogenised or full cream, Hard cheeses, cream cheese, sour cream, ice cream and cream, Meat fats such as lard, dripping, suet, beef tallow and chefade, White visible fat on beef, mutton, lamb, pork, poultry, Processed meat, e.g. luncheon, salami, most sausages, tinned corned beef, fatty mince pies and pates, Tropical oils such as coconut, coconut cream, palm oil and kremelta.
  • Trans Fats are the other type of fat that can raise your cholesterol level just like saturated fats - Trans fats can be formed when vegetable fats are processed in certain ways.  Some polyunsaturated fats are converted to trans fats when vegetable oils are chemically harden to make it spreadable such as margarine.  This process is called 'hydrogenation'. These fats may be found listed in the food ingredients on packaged foods as vegetable fat, baking margarine and vegetable shortening.  Foods containing this fat include pastries, biscuits, crackers, muesli bars, commercial cakes and muffins.  

Daily Usage of Fats

We all need some fat in our diets. In fact, it's virtually impossible to have a fat-free diet as most foods, even fruit and veg, provide small amounts of fat. As well as providing the body with a concentrated source of energy, certain components of fat are essential parts of our body cells and are needed to make hormones. Fat also helps to insulate our body and small amounts around the major organs have a protective effect. Several vitamins (vitamins A, D, E and K) are also fat-soluble and tend to be found in foods with a high fat content. Very low fat intakes mean that intakes of these vitamins, in turn, are often extremely low, too.

The Department of Health recommends that no more than a third of calories come from this nutrient, while most weight loss plans rarely recommend less than 20% of calories come from fat.

Nutritional Safety

Some people do not do well if their diet is too high in fat, regardless of what type. They will develop a slow metabolism, constipation, lethargy, and skewed cholesterol levels if they eat too much fat. These people do best with a diet rich in fruits, vegetables, and whole grain foods.

Very few fats are bad in and of themselves. Trans fat is an oil that has been chemically manipulated to be more solid. It has been found to be particularly harmful to the arteries and is not recommended at any level in the diet. The lower the better on this one!

Usually it is the proportion of fat that is the problem. Recently it has been found that a diet with too much omega-6 fat and not enough omega-3 fat leads to inflammation and suppression of the immune system. So balancing these fats is very important.

Too much fat in your diet puts you at risk for Obesity,Coronary Artery Disease ,High Cholesterol, Myocardial Infarction and Hypertension.

My next article entitled "The Function of Vitamin A in our Life" will examine the role of Vitamin A in good nutrition.

See you on the Beaches of the World,


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Friday, June 15, 2012

Healthy, High Calorie Foods For Weight Gain

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Paleo Cake:

Who's sexier - Jennifer Lopez or Olive Oyl from the old Popeye cartoons? Most people would emphatically reply, "J-Lo!" Some of us are naturally endomorphs, and have difficulty losing weight. At the other end of the spectrum are ectomorphs, who are thin and actually have trouble gaining weight. Being skinny can be emotionally difficult. That may be hard to believe, especially for women, given our current "thin-is-in" culture of beauty. Others who may want to gain weight include body builders and those who are overcoming eating disorders.

Healthy, High Calorie Foods For Weight Gain

The idea behind gaining weight is not to become obese of course - so fast food is definitely out of the question. That's because obesity is accompanied by serious health risks such as heart disease and diabetes. Rather, people who want to gain weight need healthy high-calorie foods for weight gain. The healthy way to gain weight naturally is with high-protein foods - which will also build attractive, lean muscle.

The three primary nutrients for the human body are protein, which supplies amino acids; fats, which supply fatty acids; and carbohydrates, which supply glucose. These three primary nutrients are also the foods to gain weight with! Here's a snapshot of how to optimize your diet with healthy high-calorie foods for weight gain.

Protein should be the building block of every meal and snack. Protein builds lean muscle. This does not mean fast-food burgers! Be sure that your protein sources are lean: chicken, fish, or vegetarian alternatives such as beans and tofu. Red meat and dairy products are not generally recommended because they're high in saturated fat. However, there are healthy ways to eat red meat and dairy products, which we'll discuss shortly. Your serving of protein should be the largest portion on your plate. Lean protein snacks include hummus, nuts, low-fat cheese and yogurt.

Enjoy hearty whole-grain carbohydrates. This does not mean white, highly processed carbs such as potato chips, white bread and bagels! Think brown. Whole-grain carbs include items such as multi-grain crackers, whole wheat bread and basmati rice. People who are watching their weight avoid highly processed carbs and reduce their intake of whole-grain carbs to one or two servings per day. Since your goal is to gain weight, feel free to eat whole-grain carbohydrates with every meal. Seven-grain crackers dipped in hummus makes a hearty snack!

Eat at least five servings of fresh fruits and vegetables every day. You can boost your serving intake by also drinking 100 percent natural fruit juices. Also, be sure to add a fruit or vegetable to every meal. We could change that old saying "An apple a day keeps the doctor away" to "Five servings a day keeps sickness at bay!"

Enjoy healthy fats. Fats encourage nutrient absorption, facilitate nerve transmission, and maintain cell integrity. This does not mean eating greasy french fries! Not all fats are created equal. There are good fats and bad fats. The good guys are monounsaturated and polyunsaturated fats. Monounsaturated fats lower LDL, or bad, cholesterol and they also increase HDL, or good cholesterol. Tasty examples are nut, canola and olive oils. Polyunsaturated fats lower LDL and total cholesterol, too. Those healthy omega 3 fatty acids that you're always hearing about are polyunsaturated fats. Salmon, fish oil, and corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Dip your whole-grain bread from a local baker in gourmet olive oil! Make a big, creamy batch of guacamole from hearty avocados--throw in some chunks of tomato and onion. These are delicious, healthy, high-calorie foods for weight gain! Avoid bad fats, as they instigate heart disease and certain types of cancer. The bad guys are saturated fats and trans fats. Saturated fats raise LDL and total cholesterol; they're found primarily in animal products, including meat, dairy and eggs. Trans fats come from hydrogenated oils. Scientists whip hydrogen into any type of oil, even originally healthy oils, to give processed foods a longer shelf life and a creamier "mouth feel." French fries and buns, stick margarine, vegetable shortening and countless packaged foods contain partially hydrogenated oils. Read the labels, and avoid them.

If you're going to eat animal products occasionally, protect your health by doing it the right way. If you want to enjoy some red meat and dairy products as part of your healthy plan to gain weight, here are some tricks to keep bad fats in check. Opt for meat and dairy products that come from grass-fed animals, preferably from local small family farmers in your area. Now, organic and grass-fed meat is available at most supermarkets. Not only are these products vastly superior in flavor, but also contain more good fats, especially omega 3 fatty acids, than bad fats. They also have conjugated lineolic acid, and are high in beta-carotene. These nutrients plummet in ordinary mass-produced meat and dairy products, because the animals are fed corn, which is less expensive and makes animals larger. You might also be shocked to learn that the animals are often fed truckloads of stale or ruined junk food such as snack cakes from bakery outlets because it's so cheap.

Another method you can use to supplement healthy foods to gain weight is by focusing on anaerobic exercise rather than aerobic exercise. Aerobic exercise is moderate activity performed over an extended period of time, such as running and bicycling. Aerobic exercise burns fat. However, if you're trying to gain weight, retain a little fat to sculpt into lean, attractive muscle, and turn to anaerobic exercise. Anaerobic exercise is high-intensity with short bursts of action, such as weight lifting, sprinting and jumping. Weight lifting is the perfect anaerobic exercise for someone who's trying to gain weight. Body builders use this type of anaerobic exercise to build muscle mass, and non-endurance sports athletes use it to build power. Weightlifting creates a hard body for men that women love, and it sculpts those curves on women that men appreciate! Once you attain your desired weight, you can supplement anaerobic exercise with aerobic exercise for overall cardiovascular health.

In addition to these diet tips, you can supplement your healthy diet with protein supplements. It is often difficult to eat enough protein each day, so supplementing with a soy or whey protein shake can help increase overall intake. Everyone who is too skinny wants to gain weight, look great, and build strength. Take the next step today, and enjoy the benefits of a fit, healthy body.


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Thursday, June 14, 2012

Calming Dessert Cravings When You Are Eating Healthy

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Paleo Cake:

I have heard of a saying that goes: "You can't out train your diet." In other words, if you eat a lot of junk, no amount of exercise you do will give you results. I had to learn this the hard way. For years, I struggled with getting into the exercise habit. Finally, I changed my mindset and now I exercise regularly and actually enjoy it.

Calming Dessert Cravings When You Are Eating Healthy

However, although I exercise, my diet was still the same. I cleaned it up a little by cutting out soda and watching my junk food intake, but it wasn't enough. I wasn't losing any weight. I realized I had to change my mindset with food the same way I did with fitness.

The first thing I did was to calculate what my daily caloric intake should be. I also tracked my calories the first few weeks to get an idea of the calorie content of meals as well as learn portion control. Yet, my biggest struggle were my dessert cravings. I was used to eating desserts on a daily basis.

Typically after lunch and dinner, I want something sweet. Now after lunch, I reach for fruit but after dinner, I want chocolate. Chocoholics out there can understand what I'm talking about. This is where I utilize Shakeology. If you are not familiar with it, it is an ultra-premium nutritional supplement.

Some people use protein shakes as their dessert replacement. You can also blend up fruit smoothies to accomplish the same thing. Reaching for fruit is a lot healthier than giving in to your favorite treats. If you're concerned about carbohydrate intake, do a search for "paleo desserts." Paleo dieters avoid the bad carbs found in white flour and refined sugar. They often have great recipes for desserts.

Be careful with eating protein bars as a dessert substitute. Find ones that are not full of sugar as they can be just as high in calories and carbs as a slice of chocolate cake. The same goes for granola bars, pudding snacks, etc., and other snacks that are commonly marketed as health food.

Finally, don't deprive yourself of a favorite treat once in awhile. I usually indulge one day a week by eating one of my favorite desserts. I don't go overboard with it, but just enough to be satisfied and not crave it for the rest of the week. I think over time, the cravings will become less and less.


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