Satay Lima Beans in Peanut Sauce

Growing Lima Beans and Enjoying the Benefits

Satay Lima Beans in Peanut Sauce

Now is the time to plant lima beans. They are easy to grow, and they provide an excellent source of many different nutrients. They are a starchy vegetable that are sometimes known as butter beans because of their smooth, buttery texture.

You can buy lima beans dried or canned, but fresh lima beans are harder to come by, and therefore a great vegetable to grow in your garden.

Lima bean podsAs the lima bean grows it looks a lot like a green bean, although the pods are flatter, much like a sweet pea.

They ripen and are ready for harvest in the late summer and autumn.

When you harvest the beans, you will need to shuck the beans out of the pods, and each pod will yield between 3 to 4 fresh lima beans.

Christmas or ChestNut lima beans

Christmas or ChestNut lima beans

 

 

 

The color of the bean you may be familiar with is usually green or cream colored, but there are other colors, which include red, purple, black, brown, and white.

Health Benefits of Lima Beans

Lima beans are one of the few vegetables that contain molybdenum about 141 mcg, which is a part of an enzyme called sulfite oxidase. Sulfites are commonly found in wine, pickles, processed meats and dried fruit.

Sulfite oxidase helps to eradicate and detoxify our bodies of sulfites. A person can be sensitive to sulfites if there is not have enough sulfite oxidase enzymes in the body. As was noted earlier, this enzyme is essential for detoxifying sulfites.

When sulfites are not properly broken down in the body, a person may experience rapid heart rate, headache and confusion.

Lima beans would be a great addition to your vegetable garden as the bean can help control and eradicate sulfites from the body.

The butter bean or lima bean is a source of minerals and B-vitamins, they help to control blood sugar levels and help to lower blood cholesterol levels.

If you are vegetable gardener that is diabetic or has high cholesterol, the lima bean would be a great addition to your garden.

Dietary Fiber and Lima Beans

Lima bean plants in a vegetable gardenLima beans are a starchy vegetable, and are also a great source of soluble fiber, which as we noted helps to lower blood cholesterol, sweeping away any excess buildup of cholesterol.

Because of the fiber, there is no need to worry a lot about the starch. Fibrous vegetables digest slower and do not spike blood glucose.

That is why it is encouraged to eat a potato with its fibrous skin, if not the starch can cause a spike in your sugar levels.

Fiber also binds with the bile acids in the duodenum. It is bile acids that process and make cholesterol.

This is why it is important to consume fiber on a daily basis. Not eating enough fiber can cause your cholesterol to rise to a dangerous level.

Therefore as fiber binds with the bile acids, it passes right through the digestive system without being absorbed and made into cholesterol.

Lima beans are also rich in insoluble fiber, meaning that it bulks up the stool and allows for regular bowel movements and less constipation. Insoluble fiber is excellent for people who suffer with diverticulosis or irritable bowel syndrome.

Lima Beans Can Reduce the Risk of Heart Problems

Lima beans can help reduce your risk of cardiovascular problems. Lima beans also provide a complete protein if you combine them with whole grains, such as whole grain rice.

Lima beans are a type of legume and legumes have been extensively studied as sources of heart disease protection. One 25 year study involved over 16,000 male participants across the world that was at risk for heart disease. The study found that those who ate more legumes had a reduced risk of heart disease.

Another 19 year study in the U.S.A involved male participants who ate high fiber foods, including lima beans. The study noted that those who ate 21 grams of fiber per day had a 12% lesser chance of coming down with heart disease when compared to people who ate less than 5 grams of fiber per day.

Water-soluble fiber was determined to have the best protection against heart disease, and legumes, including lima beans alone decreased the risk of dying from heart disease by 82%.

Magnesium And Folate

Lima beans contain high amounts of magnesium, manganese, iron, and folate per serving. The folate is a vitamin that lowers the quantity of homocysteine in the bloodstream, which is a risk factor for all forms of heart disease, including stroke, heart attack, and peripheral vascular disease.

The magnesium in lima beans acts as calcium channel blockers, which lowers blood pressure and improves the flow of nutrients and oxygen within the bloodstream. A lack of magnesium in the diet can lead to heart problems and the liberation of oxygen free radicals in the body, which are dangerous to all cells of the body.

The Best Way To Eat Lima Beans

You can eat them alone, salted, or incorporate them into soups and casseroles.

With their buttery flavor, lima beans are a great addition to soups, stews, casseroles. Cooked, cooled  lima beans are an excellent addition to green salads.  You can eat lima beans fresh in their pods in the summer, but only if you have a vegetable garden.

Try this great recipe with your fresh harvested lima beans.

Satay Lima Beans in Peanut SauceSatay Lima Beans in Peanut Sauce

Sauce:

1 (10 ounce) can coconut milk

1/2 cup crunchy peanut butter

1/2 small onion, grated

1 tablespoon dark soy sauce

2 teaspoons brown sugar

1/2 teaspoon red pepper flakes

In a medium saucepan over medium heat, combine coconut milk, peanut butter, onion, soy sauce, brown sugar, and pepper flakes. Bring to a boil, stirring frequently. Remove from heat, and keep warm.

If you are allergic to peanuts, use almond butter instead.

Next dice up one each of a green and red sweet pepper, and one small white onion, and set aside. Chop a bunch of  your choice of chard or kale, and mix with the sweet peppers, white onion, and 16 ounces of cooked lima beans in a large bowl. Next add the warm satay sauce, mix until well coated. Plate and serve.

Enjoy this recipe as a warm salad, side dish, main protein dish, and even as a vegan dish.

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Good For Your Health Household Chores Inside and Out

 Good For Your Health Household Chores Inside and Out

Most of us know that losing weight makes for a healthier body and in order to lose or maintain a healthy weight you must burn more calories than you consume. The amount of calories any one person requires really depends on their activity level, because the more active you are, the more calories will burn.

You don’t have to spend a lot of money and time to get a good workout. Why not get a great workout while at home without any gym equipment., how you ask? Doing household chores. You get the best of both worlds, that is the house gets cleaned and you’re burning calories in the process.

According to Health Status, an individual who might weigh 150 pounds will burn about 99 calories every 30 minutes of doing housework. Were as an individual who weighs 200 pounds, will burn about 131 calories in the same amount of time.

Keep in mind finding an easy way to clean your home could be less advantages to you burning calories. The harder you work, the more calories you will burn.

Let’s examine two areas of your home that can help burn calories, inside the home and out side the home, in your garden area.

Inside Calorie Burning

Here are some great ways to burn calories without ever leaving the house. These are especially good rainy day jobs that help keep you fit:

Vacuuming

Unless you have an ultra-lite vacuum cleaner, most vacuums are pretty heavy and lugging them around is a workout in and of itself. Take your time to really get the rooms clean. Move furniture that has been sitting in the same spot for a long period of time. That way you’ll get the aerobic activity of walking and pushing the vacuum cleaner plus the anaerobic activity by moving furniture around.

vacuuming burns caloriesBy the way, all these moves are considered functional movement, which is exercise that mimics everyday life activities and allows us to perform better in our daily tasks.

A person that is about 150 pounds will burn up to 120 calories in 30 minutes of vacuuming, or about 150 calories if you weigh around 180 pounds.

According to Live Healthy the following activities will help you burn between 235 and 310 calories in one hour. Your gender, weight, and age will determine the amount of calories you burn.

Cleaning Windows

You might have heard many house cleaners say, “I don’t clean windows”, but they do need to be done and this is a job best reserved for nice sunny days so you can see if you’re missing any spots through the window.

cleaning floorsGet a stepladder and a wad of paper towels or regular towels plus some good glass cleaner.

The act of climbing the ladder to get to the tops of the windows is great aerobic exercise and you get to tone your arms wiping the glass cleaner off the windows.

If you have windows that tilt in for outside cleaning, do both sides to burn twice as many calories.

Mopping the Floor

You can do it standing up with a mop and broom or you can get down on your hands and knees for close up scrubbing.

Either way, you can cover a lot of territory on your wood, ceramic, or vinyl floors, getting clean shiny floors and burning calories in the process.

Cleaning Curtains Blinds and Light Fixtures 

People generally don’t do this job enough and it really needs to be done once or twice a year. You’ll need a blind cleaner and a step stool. The up and down of getting on and off the step stool will burn aerobic calories and cleaning light fixtureyou’ll be able to tone your arms in the act of cleaning the blinds.

This is true of cleaning light fixtures hang from the ceiling as well.

Curtains need to be removed and either dry-cleaned or washed in the washing machine depending on the fabric. The act of climbing ladders to unhook the curtains burns calories as well.

Cleaning Out Closets

Think about having a garage sale and begin by cleaning out all your closets to find merchandise you can sell. Take everything out of each closet and dust or sweep the closet now that it’s empty. Then put back in the closet only those things you definitely want to keep. Everything else needs a place to store until you decide to have your sale.

Now let’s take a look at burning calories outside the home.

Outside Garden Calorie Burning

If you own or rent a home, there is always going to be outside work to do. Here are some activities that can burn calories in the process.

Mowing the Lawn

Manual grass mowerMowing the lawn benefits you from both aerobic exercise and resistance exercise. Mowing the lawn burns a little more calories then work done inside the home.

According to Fat Burn if you weigh 160 pounds you can burn up to 153 calories with 20 minutes using a manual reel-type push mower, and one hour of mowing burns 458 calories.

Mowing with a self-propelled gas or electric power mower uses fewer calories, and you will burn 115 calories in 20 minutes and 244 calories in one hour. Keep in mind your gender, weight, and age determines the calories you will burn.

Add some trimming around the trees and fences for added calorie burning and building arm strength and muscle.

Gardening

Simple gardening, including hoeing, planting, seeding, and pulling weeds burns calories and is something you can do all summer long. Make as big a garden as your yard space allows. You’ll have the added advantage of adding homegrown vegetables to your dinner table.

Digging holes for plants burns as much as 500 calories per hour (depends on gender, age and weight). Weeding involves the need to bend and use the arm and ab muscles; both serve muscle building and functional movement.

Health Benefits of Gardening 

Other added benefits of gardening include easing stress, improving your mood, and it’s great for your brain as well.

clean healthy earth is good for your health Two separate studies (16 year span) that involved seniors in their 60’s and 70’s found that those who gardened regularly had up to a 47% lower risk of dementia than those who don’t do any gardening, even when a range of other health factors were taken into account.

Digging in the dirt is great for your lungs as well. Healthy soil is full of bacteria. Gardeners inhale the bacteria, or have topical contact with it and getting it into the bloodstream when there is a cut on the skin.

These microbes in soil are a natural antidepressant, as they cause cytokine levels to rise, which results in the production of higher levels of serotonin, the high levels of serotonin produce happiness, better sleep, and better eating habits.

No you know the health benefits of household chores, they should be a chore anymore.

 

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Reaping the Benefits of Gardening Your Own Onions

Reaping the Benefits of Gardening Your Own Onions

Onions have great nutritional value and are a perfect addition to so many of your favorite lunch, dinner, salads, and side dish recipes. Onions can be stored in a cool dark area of the kitchen for several weeks, though they should not be stored with potatoes.

If you like vegetable gardening, then onions is a great addition as they are easy to grow.

Planting Onions

planting onionsYou can plant onions as soon as the ground can be worked in the spring, which for most areas  it can be late March or April (make sure the temperatures are not dropping below 20 degrees F).

Plant the onions sets 1 inch deep, with about 4 to 5 inches between each plant, depending on the size of the onion when mature, and in rows 12 to 18 inches apart.

Meet the Allium Family

The Allium family of vegetables includes the onions, scallions (green onions), chives, leeks, shallots, and garlic. The onion along with its cousin the garlic are grown and used both for medicinal properties and for cooking.

The Rainbow of Onions

There are many types and colors of onions. There are the smaller green onions, yellow onions, purple onions, red onions, white onions.

Depending on the color of the onion, they can have a sweet flavor or can have a spicy, pungent, and sharp flavor.

The Health Benefits

Onion bulb with green leaves and rootsOnions are so ubiquitous in cooking that it is hard to remember that they also have medicinal properties. The health benefits of onions include:

  • High in fiber, help with digestion and do not spike blood glucose
  • They have about 15 grams of plant carbohydrates per onion and no raw sugar.
  • Onions have no fat
  • Onions contain no cholesterol
  • Their mineral content includes iron, folate, calcium, phosphorus, potassium, and magnesium
  • Onions are high in antioxidants, including sulfur and quercetin
  • Help to improve emotional wellbeing, and are healthy for your hair and skin
  • Reduce colon cancer risk
  • Onions can help fight obesity
  • Any onion because of its nutritional content can reduce the risk of metabolic syndrome, which includes heart disease, and diabetes

Now let us examine in more detail some of the onions health benefits.

The Onion – Your Allie Against Cancer

It is the sulfur compounds of onions help reduce the risk of several different cancers. They inhibit cancer through several different methods. They can prevent oxygen free radical formation by being a potent antioxidant.

Animal and human studies have shown that all the Allium family of vegetables inhibit tumor growth and reduce the risk of stomach cancer, esophageal cancer, and prostate cancer.

The sulfur compounds can help block the growth of tumors and can prevent normal cells from mutating into cancer cells.

Antioxidants

Onions are rich in the antioxidant vitamin-C, which is important for cellular health as it can help stop the cascade of oxygen free radicals that are a by-product of cellular metabolism. Oxygen free radicals can damage or compromise the cell wall structure if they are not, neutralized by an antioxidant.

Your skin, bones, and ligaments, all rely on the vitamin-C, which helps to make collagen and maintain its health. Use vitamin-C rich onions in your salads or other dishes for the best in connective tissue health.

Folate for Mood and Sleep

Onions have a beneficial effect on your mood and sleep, as onions are rich in folate. This B-vitamin has shown to reduce the risk of depression by Eating fresh onions from your garden decreasing homocysteine levels in the body. High levels homocysteine has shown to conflict with the production of serotonin, norepinephrine, and dopamine, all of which are essential for emotional wellbeing.

Onions have the most nutrition in them, when freshly harvested, and you cannot really say that about the onions you purchase at the market.

This means it is best to start your own organic garden, incorporating a row of onions you can pick all season long.

 

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The Broccoli – Essence of Real Food

The Broccoli – Essence of Real Food

The Broccoli – Essence of Real FoodWhen you were a youngster you probably didn’t see what was so great about broccoli. What you didn’t know then, but probably know now is that broccoli is the essence of real food, as it has been dubbed one of many, a super food.

The broccoli from top to bottom is overflowing with macro-nutrients, including vitamins and minerals that are needed for overall health and well-being. This vegetable has been around for millenniums, and has forever been used and viewed as the ideal go-to food.

It’s healthy, can be eaten in a number of different ways, comes with a variety of benefits, is easy to cook, and offers the body a boost of vitamins and minerals in every serving.

Continue reading to get an overall understanding of this vegetable, the essence of real food.

Understanding the Broccoli from Top to Bottom

Broccoli is an edible plant that closely resembles the cauliflower, and is associated to the cabbage family. It’s a vegetable that originated in Italy, and was first mentioned of about 2,000 years ago.

Due to the broccoli’s rich green color, and its counterpart the purple broccoli, both are high in antioxidants and macro-nutrients for excellent health.

Anatomy of the BroccoliAfter harvesting the broccoli plant and removing the root system, it contains three main parts:

  • Flowery Head
  • Leaves
  • Stalk

The root system of the broccoli plant needs nutrient rich soil in order to grow and support the plant and produce its vital vitamins and minerals.

Broccoli plants need to be watered often in order to keep the plant hydrated and well fed as it approaches maturity.

The leaves and stalk are lesser known parts of the broccoli plant because gardeners and farmers often discard these pieces at harvest. However, they are actually edible and highly nutritious.

Broccoli leaves can be long and thin or short and wide and grow along the stalk. They are often blue-green in color and thicken towards the head of the plant.

The crowning head is the part of the broccoli most familiar to people. Sometimes called the curd or the head, the top of the broccoli is most commonly eaten. This head is made of small, dense edible floral shoots. Usually, the head is harvested long before the shoots, or little florets open.

There are two cultivars of broccoli, purple and green, though the green shoots are most commonly cultivated by gardeners. The best environment for planting and harvesting broccoli,  is in full sun, with plenty of water, and nutrient rich soil.

Broccoli Rates High In Nutrition

broccoli head and leavesBroccoli is a great food to eat as it contains various nutrients that hold anti-cancer properties and support a strong, healthy immune system.

Broccoli is an essential source of energy, healthy complex carbohydrates, protein, and low in fat.

Nutrients: Broccoli contains vitamin-C and many of the B-vitamins, including thiamine, niacin, riboflavin and folate. It also has traces of calcium, iron, potassium, and phosphorous.

High Fiber: Need more fiber in your diet? Look no further as broccoli is high in fiber. The fiber in broccoli can help support heart health, lower LDL (bad) cholesterol and helps support healthy weight management because it is filling and low in calories.

How to Prepare Broccoli

Meat and Broccoli Stir-FryBroccoli can be steamed, boiled, microwaved, stir-fried, or eaten raw.

However, over cooking or boiling broccoli has been proven to reduce levels of anti-carcinogenic compounds present in the food. It is therefore best to steam it until it reaches a bright green color, but no longer.

Adding Broccoli to Your Diet

broccoli at the farmers marketAdding broccoli to your regular daily diet can help increase your overall health.

Have broccoli as a side dish at dinner, add broccoli to a salad for lunch, chopped broccoli with eggs or in an omelet for breakfast, and even eaten raw as a healthy snack is a great way to include this essence of real food to your diet (recommended not to eat raw if you have a low thyroid problem).

All parts of the broccoli can be juiced, as it makes a great addition to any green juice. Juice it along with kale, spinach, green apples, celery, cucumber, ginger and lemon.

You’re not a kid anymore, so enjoy the essence of real food. Enjoy eating broccoli.

Enjoy our recipe using broccoli: Chopped Broccoli Tomato and Bacon Salad (includes a video).

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Food Synergy the Concept of Food Combination

Food Synergy the Concept of Food Combination

Research shows certain foods when paired or combined together become healthier. The thought behind this or the concept is refereed to as “food synergy.” The health experts explain the concept as how two foods can be greater than the sum of their parts, or when eaten alone. Synergy can also mean a collaboration, cooperation, teamwork, working together, or in unity.

Much like our head article image demonstrates. A time watch with many parts that work in synergy or in harmony to keep time.

Food Combinations Working In Synergy

Tomato and Cheese with olive oil

Image credit: Guide To Healing Herbs – Winter 2014 edition – page 76

That is what food does when paired and eaten together. The most common example we can think of is, tomatoes paired with mozzarella, and including fresh basil and olive oil.

Eaten together, makes each of these foods, cancer fighting, anti heart disease compounds more available to the body. In other words, they each have a benefit to the body, but together, it is like 5 times more beneficial than each alone, and that is food synergy.

The concept of food synergy stress that good health may not just be the wonderful verity of healthy foods we eat, but rather how you combine them. Eating food combinations that biochemically balance each other.

Here’s another example, rosemary and steak. We know that steak when charred can produce carcinogenic compounds which are cancer causing.

But when you marinate the steak with the herb rosemary, which is rich in antioxidants, like rosmarinic acid and carnosic acid, it nutralizes the caroinogenic compounds when a steak reaches 325 degrees.

The website, Health News Library has a new page – How Food Works To Make You Healthy. They have slide show which explains how food works when combining different foods together for a greater health benefit.

Link over and enjoy the information to better health: Health News Library

 

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Mediterranean Salmon Salad with Olive Dressing

Mediterranean Salmon Salad with Olive Dressing

Over the last three decades or so, Americans have learned to reduce fat in their diet. Some are still struggling, but many have made good head way to eating a whole food clean diet, for better health.

Even though fat has been reduced, we are still not eating enough of the healthy fats, which include omega-3 fatty acids, including DHA and EPA or both known as “docosahexaenoic acid” and “eicosapentaenoic acid.” Both are found in fatty fish, like tuna or salmon.

The recommendation of consuming omega-3 fatty acids, is 250 milligrams of DHA and EPA, at least 2 times per week, and 3 ounces at each setting.

Our featured recipe fits the bill, so to speak. The recipe is, Mediterranean Salmon Salad with Olive Dressing, and here is what you will need.

Mediterranean Salmon Salad with Olive Dressing

1 pound tiny new potatoes, halved if large

1 pound French green beans, stem ends trimmed

1/2 cup mixed Mediterranean olives, pitted

3 tablespoons olive oil

1 tablespoon horseradish mustard

Preparing to bake Salmon - Mediterranean Salmon Salad with Olive Dressing1 tablespoon lemon juice

1 teaspoon coconut sugar

1/2 teaspoon ground black pepper

2 teaspoons lemon pepper

12 ounce fresh baked salmon, broken into chunks

Lemon wedges

Turn broiler up, sprinkle lemon pepper onto flesh side of salmon.

Place on a foil lined baking sheet. Place fish under broiler and broil for about 8 to 10 minutes or until fish is done, about 160 degrees. Let cool, chunk and set aside.

Place potatoes in a 4-quart pan and add water to cover. Bring to boiling, and reduce heat. Cover and simmer for 5 minutes. Next add beans and return to boiling.

Reduce heat, cover and simmer another 5 minutes or until potatoes and beans are just tender. Drain well, and set aside.

pitted mixed Mediterranean olives - Mediterranean Salmon Salad with Olive DressingMeanwhile, place 1/2 cup olives, oil, mustard, lemon juice, sugar, and pepper in a blender. Cover and blend until smooth.

To serve, plate potato and beans mixture and top with salmon chunks. Drizzle with olive dressing. Garnish with a lemon wedge, if desired.

If the dressing is to thick after blending the ingredients together, you can thin it a bit by adding a little more oil, or a little of the brine from the jar of mixed olives.

 

 

 

 

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What to Remember About the Holocaust

what-to-remember-about-the-holocaust

January 27 is International Holocaust Remembrance Day. If we are going to remember the victims of that horrible time in history, then we should remember all of the victims.

There are a few facts we have all learned and can remember, that is the Holocaust began in January 1933 when Hitler came to power and technically ended on May 8, 1945. We also know that approximately six million Jews were executed. I say approximately, because some will argue that number cannot be proven, but the fact stands, many Jews were killed at that time during Hitler’s rule.

But we investigated to see what else there was to be remembered, and should be remembered from that time during 1933 to 1945. According to Peter Hayes, in his book titled Lessons and Legacies: Memory, Memorialization, and Denial, he wrote that over 1.1 million children died during the Holocaust.

Gas Chambers of the Holocaust The Holocaust Encyclopedia (2001) states that the children were targeted by the Nazis during the Holocaust, as they posed a threat to Hitlers Germany, because if they lived, they would grow up to make a new generation of Jews.

train wagon in the concentration camps of 1933 to 1945Children suffocated on the way to the camps in the crowded cattle cars, and those who survived were immediately taken to the gas chambers.

The Nazis sent 10,000-15,000 homosexuals to the concentration camps, of which an estimated 6,000-9,000 died in the camps.

Other groups that were targeted that we never remember or are told, were Romanies (Gypsies) of which approximately 220,000-500,000  were killed during the Holocaust.

Another religious group targeted and Hitler himself promised to exterminate from the surface of the earth, were Jehovah’s Witnesses.

Even the disabled were sent to the concentration camps, and immediately sent to the gas chambers.

Wow, that’s a lot to take in and remember. Let’s not forget what you have learned in the aforementioned above. If you do have problems remembering things, we suggest you eat the following foods. You didn’t think we would “remember” to add a recipe or two, did you?

Indian-Spiced-SalmonThese foods contain B-vitamins, and omega-3 fatty acids which help retain memory. Such as fish, particularly Salmon, which contains omega-3 fatty acids. Link here for our Indian Spiced Salmon.

Berries and Vanilla Pudding PieBlueberries and strawberries have antioxidants and some of the B-vitamins which help clean up bio-chemical debris that would interfere with brain function and memory, according to the Montreal Gazette. Link here for our Berries and Vanilla Pudding Pie.

Article Information Credited: 90 Facts About The Holocaust

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Mindful Eating and Why It’s Important

Mindful Eating and Why It’s Important

Mindful eating can also be described as

  • Apprehensive
  • Careful
  • Cautious
  • Cognizant
  • Conscious
  • Conversant
  • Knowledgeable
  • Observant
  • Respectful
  • Solicitous
  • Vigilant
  • Wary
  • Watchful

Replacing Mindful with any of these words, like Careful Eating, or Knowledgeable Eating, or how about Vigilant Eating would imply to the following when eating.

Respectful Eating - Mindful Eating and Why It’s ImportantEat like a connoisseur of food and smell, savor, and see the color and texture of every bit you take. Make sure when you are eating that you are sedentary, always sitting, and avoid standing up, and don’t stand in front of the fridge and eat. That is not Respectful Eating.

Set your table with your fine China, crystal, and silverware. Or at least something graceful and pleasing to plate your food, doing so will make your meal feel special. Avoid the colors red and yellow. They have an effect on your emotions causing you to want more food.  That would be Knowledgeable Eating.

Always remember the purpose of eating is to enjoy what you’re eating, and not to eat just to fill a void.

Don’t multitask. Focus on what you are eating, that’s practicing Observant Eating.

Turn the television off, as well as the cell phone. Research as indicated that watching TV while eating prompts mindless eating, and not Vigilant Eating.

Practice putting your fork down between bites, this will allow you to chew your food more. The fork in hand would only signal to put more food in Apprehensive Eating - Mindful Eating and Why It’s Importantyour mouth before you have swallowed what is already there. Putting your fork down between bits would be Watchful Eating.

Rate your hunger before you eat. Using a scale of 1-10, with 1 being not so hungry and 10 being very hungry will help you to avoid emotional eating. That would be Cautious Eating.

 

Stay hydrated as thirst can impersonate hunger. That would be Apprehensive Eating.

Solicitous Eating - Mindful Eating and Why It’s ImportantIf you’re the cook enjoy the process of preparing food in place of rushing through it. If you’re not a cook, get in the kitchen and help, and enjoy the feeling of preparing great food.

Be mentally present, in the moment, as it were, while you’re dicing, shredding, grating or chopping the food.

Breath in the aroma of what you are cooking. Notice how cooking can relieve stress. That would be practicing Solicitous Eating.

Try new foods and get out of the mindless eating pothole, trench, and furrow. That would be Cognizant Eating.

Wary Eating shows a suspicious attitude to junk food, fad diets or yo-yo dieting.

A person who practices Conversant Eating knows or remembers from experience why they have changed their bad eating habits to healthy eating.

Those who practice Conscious Eating fully appreciate the importance of a healthy diet that includes complex carbohydrates, good fats, and protein.

If you practice Careful Eating then you are paying close attention to accuracy and details of Mindful Eating.

 

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Health Benefits of Walnuts

Here’s a great article we found on the benefits of walnuts. Walnuts are beneficial for both the health of men and women. Enjoy!!

The health benefits of walnuts out do the salmon, red wine, and poultry. Having problems with remembering things, eat those 7 nuts a day, and ward off…

via Health Benefits of Walnuts.

Check out this recipe after reading the article: Rotisserie Chicken, Walnuts and Sauteed Vegetables 

 

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Enjoying the Benefits of a Fermented Breakfast

Enjoying the Benefits of a Fermented Breakfast

We all want to jumpstart our day when we arise from sleep. The best way to do that is with a power packed breakfast. Many express though, that they don’t have much time.

Breakfast is important to start out your day with. Eating the right foods for breakfast can help you control a healthy weight, keep cholesterol down, helps left your mood, and can control cravings for junk food.

Check out the breakfast ideas below that are fast, easy and delicious. The recipes contain fermented ingredients, making them even healthier, as fermented or cultured food adds good bacteria (probiotics) to your diet.

The lack of good bacteria has now been linked to digestive problems, asthma, obesity, diabetes (type II), and many more chronic disease.

Good bacteria also needs food to eat and thrive. That is where prebiotics come in. The following breakfast ideas contain prebiotic foods, like bananas, blueberries, garlic, and onion.

Other prebiotic sources to consider eating are jicama, artichokes, asparagus, leeks, chicory root, Jerusalem artichokes, and leafy greens including dandelion greens.

Avocado and Mango SmoothieAvocado Mango and Kefir Smoothie

2/3 cup avocado flesh (1 medium avocado)

2/3 cup mango (1 medium mango)

2 cups plain kefir

Procedure:

Blend everything together until smooth and pour in two serving glasses. You can add one banana or a handful of blueberries for added sweetness and flavor.

Scrambled Tempeh

1 pound cubed tempeh

3 tablespoons olive oil, divided

1 small bell pepper, thinly sliced

1 small onion, thinly sliced

3 garlic cloves, minced

1/4 teaspoon Himalayan salt (or sea salt)

Freshly grated black pepper

Preheat a large pan over medium heat. When the pan is warm enough, add in the oil then sauté the cubed tempeh for about 7 minutes or until lightly browned. Make sure you keep stirring for even cooking.

Pour in remaining oil and add bell pepper and onion. Sauté for another 5 minutes or until the vegetables are cooked through. Add garlic and stir for another minute.

Season with salt and pepper. Serve the scrambled tempeh with wheat toast.

Fruity Muesli with Yogurt

1/2 cup plain yogurt

1/4 cup muesli

1/2 cup blueberries (frozen or fresh)

1/4 cup diced bananas

1/4 cup diced apples

A teaspoon of organic raw honey-cinnamon, organic maple syrup

Mix all the ingredients together and enjoy. Easy, right? What’s great about this recipe is you can make it the night before and put it in a mason jar so you can grab it and go in the morning if you are pressed with time.

Salami and Cheese Frittatas

Salami and Cheese Frittatas

Image Credit: Two Peas and Their Pod

1 to 2 teaspoons of olive oil

6 eggs

100 grams of chopped salami

1/2 cup green peas

1/2 cup cream cheese

Salt and pepper to taste

Preheat oven to 350 degrees. Brush a 6-cup muffin pan with oil.

Mix together salami, cheese and green peas in a bowl. Divide the mixture between 6 holes in muffin pan.

Whisk the eggs and cream together in a bowl. Season with salt and pepper. Pour the egg and cream mixture over salami mixture.

Bake for 25 minutes. Cool slightly before removing the frittatas from the muffin pan.

The recipes above are all good for you, not to mention delicious. These are a great way to add fermented foods into your diet. Enjoy!

 

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