Adding Protein To Your Diet

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Adding protein to your diet is a simple thing to do. For those of us who do not eat animal products the addition of a few nuts several times a day will do the trick.

When adding protein to our diet many of us enjoy beans as a compliment to a meal. This will surely take care of most protein needs, however-what if you do not want to eat beans with each meal?

Wheat and other grains can contain protein. Read packages so that you know what you are eating. It is true that the human body will make a certain amount of protein when fed correctly. The problem here is that most of us do not eat what we should and will pay the price at some point.

If you are a meat eater or use dairy products getting enough protein should not be an issue.

How much protein do you typically need? A person who weighs 150 pounds should get around 55 grams of proteins daily. Someone who weighs 200 pounds needs about 74 grams of protein.

One way to add protein to your day if you are not a meat eater is by using a soy based protein powder. If you can tolerate soy (and not everyone can) this can be added to beverages or recipes to increase you protein intake.

Why should you care about adding protein to your diet? If you do not get enough protein your body will begin to use YOU as the source protein. Get the picture?



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Healthy Lifestyle Changes to Avoid Allergies

Can you avoid allergies by living a healthy lifestyle? There is much research to prove having a healthy immune system may help you avoid allergies. So what are you to do to help your immune system, and does this mean all allergies will disappear?

You may be able to avoid some allergies by improving your lifestyle. Smoking, drinking alcohol and other habits that stress your immune system may cause you to have more allergies than others do. Are you willing to make the changes needed to feel better. What about the allergies you can't avoid?

If you are currently allergic to grass, pollen, ants-you may need extra help. Don't throw away the epi-pen. If you have allergies you will be exposed to beautiful green things that make you sneeze, itch, or swell as long as you live on this planet.

Think about this for a few minutes: Are you willing to add a few healthy foods to your menu to possibly improve your immune system? Will you take a few minutes each day and exercise enough to give your immune system a lift? These things are simple but can help you have less reaction to some things that bother you now.

Improving your immune system will probably not help you outgrow your allergy to chocolate or wool. However, a stronger immune system could help you have less reaction to seasonal changes. This would be a big help to most of us.

Need help understanding how a healthy lifestyle will help you live a better life? Read our other posts on health issues.


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Eggs on the menu?

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If you purchase eggs on a regular basis you no doubt realize they can expire at some point. Eggs cartons must have a use by date stamped clearly on the carton.

What you may not know is there is also a code that states what date the eggs were packed. You should see this information along with a USDA seal, which tells you the plant where the eggs were gathered has been inspected.

The code you are looking for contains three numbers. If the eggs were collected on the 12th day of the year-January 12th-the code will read 012.  A carton of eggs the is stamped 365 was packed on the last day of the year-December 31st.

The code is based on the Julian calendar, so 30 days would equal a month.

Another tip about eggs and freshness I was told about 100 hundred-If you are not sure an egg is fresh-Fill a medium size bowl with water, and place the raw whole egg in the water. If it sinks to the bottom, the egg is fresh. If it floats-toss it! Don't ever think you can eat eggs that are not fresh and not get sick. It is too big a risk to take to save one egg.

Children and fruit!

Many children simply don't eat correctly, and are not interested in fruit. As adults it is our responsibility to see kids get the fruit they need. While schools and day care centers can include a toaster tart as a fruit, I have a problem with this.

A tablespoon or two of some fruit product surrounded by worthless bleached flour and tons of sugar are not what any precious child should be given instead of real fruit. If you forgot to get it right during you child's younger years, then begin now-even if the kid is 15!

Add fruit to items you prepare. You can easily put pureed berries and bananas in pancake or waffle mix. Fruits can be added to drinks you serve on a regular basis. Consider adding some sliced fruit to the table with dinner. Eventually you could achieve the goal of just 2-3 servings daily. This still is not enough, but it is a start.

When baking cakes or making muffins replace a portion of the liquid required with some applesauce, or other fruits you have pureed. We do this with cookies as well, and no one has noticed.

Try some dried fruit pieces if your kids don't seem to like fresh fruit. Offer kids the opportunity of helping you make cookies or other foods that will include some fruit. Handling the foods may eventually give the kids a sense of ownership, and a desire to try other pieces of fruit. Letting younger ones pick fruit items while in the grocery store is often a step in the right direction. Kids usually want to try what they have purchased.

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Healthy Lifestyle Changes

If you only had to make one change to have a healthier life, would you do it? If you were to make a change, what change would you be willing to make?

For some the simple addition of a serving of fruit once a day could make a big difference. Does that seem too simple? Well, consider this: If you are now eating less than 7 servings of fruit each week, adding 7 servings of fruit to your week would mean you were getting the fiber, nutrients, and all the goodies the fruit has to offer that you were not getting before.

What if fruit isn't your thing, but maybe you could tolerate another vegetable serving each day. Do it! At any age it is a good idea to add some more healthy items to your menu. It doesn't have to be a big deal. Just one more serving of any vegetable you like every day.

If you are a real pain about food, and can't see yourself eating anything that is good for you, think about juicing what's good for you. I'm not much into juice myself, but I do understand many survive nicely on the liquid form of the foods I would prefer to chew!

One side effect you should be prepared for is this: You may find you begin to lose weight. If you are already thin, your may notice you have more energy! Oh, and you may find your finger nails are healthier, and so is your skin.

Sounds like a good deal to me.

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Best food choices.

How can we get the best food for the money we must spend? This can be a tough choice in different areas of the country.

At certain times of the year we find some fruits are plentiful, and therefore more affordable. It just makes sense to buy things when they are in season. Also, it is thought by many that local produce is best for us. The shorter the shipping distance, the fresher the produce. There is also the belief that buying foods grown in the soil where you live is a better choice for your body. While volumes have been published about this, I know it is more about what was in the soil where our ancestors lived, and where you were born, where your parents were born...........ah, that is another blog by itself.

When the season for the best fruit is over in your area, look for some that has been shipped across the country. If you can't find these at an affordable price, resort to frozen items that are of U.S. origin. For us, frozen is a better choice than buying products that have been grown outside of the United States. This is a personal choice, but one based on fact. If you research what is used in other countries to preserve freshness, you may turn such foods away.

During the winter many use canned foods because others are too expensive. While purists will have a fit, to me it does not matter so much. Millions of people have thrived before us by doing this, so we should be fine.

One thing to consider if you have the stamina is canning some items while they are available. You don't have to grow your own crops to do this. In many areas there are orchards, or produce companies who are willing to give you a quantity price. Purchasing some bushels of fruits or vegetables several families enjoy, and sharing the items can be cost effective.

If canning items is not for you, freezing some may be simpler. Not sure how to get started? Ask one of the oldest people in your family. Or, search the Internet for some of the easiest ways to do this. It may actually be fun!



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Helping kids made healthy lifestyle choices.

One of the easiest ways to help kids make healthier choices is to just keep junk out of the house. Yes, they can get it from friends, and at school. But-think how much you can offset this by insisting on better snacks and foods being in your home.

Try to offer fruit as part of at least one meal each day. Eventually you may have your kids asking for apples or bananas.

Another thing you can do is add fruit to basic recipes that your kids usually eat. Do you make waffles or pancakes on a regular basis? Add a bit of diced or pureed fruit to you recipe, and see how it is received.

Usually if you have someone pouting that they don't like what you added to a recipe, you have made it too obvious! Add a little at a time, and see if things are different.

The best time to introduce kids to quality food is when they are infants. It is hard to believe that in the United States, where we have every food available that you can think of, many do not feed babies real food. A child's meals should not come in a little greasy paper bag!

So-you messed up and forgot to show your kid what a banana or grape was. Hmm. You may have to eat some of these things yourself to encourage kids to do it. Fruits in a can are not the best choice, but you may find it is what works. Also, most fruits can be purchased in single serving size plastic containers. If you don't mind your child ingesting plastic, buy these. You could be in for an uphill battle, but this small bit might seem less threatening. Maybe they could have half of a serving at lunch, and the remainder with dinner.

Encourage you child to help you make some meals. Soups made at home can be a great way to get kids to eat some veggies. Let the child pick some of the items that will be added, and allow a taste test along the way, accepting suggestions.

If you are at the point where you think you should just give up, try added veggies to spaghetti sauce. You can easily puree a small amount of any vegetable, and include it in a sauce. You do not have to tell anyone what you have added. Use caution when doing this. A pound of brussel spouts can't easily be hidden in a small amount of sauce-so use good judgment.





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Is a vegan lifestyle for you?

If you have seriously considered living as a vegan, there may be some things you need to know. Many have become vegan for reasons you might not expect. You don't need a particular reason to eat this way-if it is your preference, just do it.

The first thing you might do if you would like to eat as a vegan is go through your home and remove foods that you will not be using. Some feel they should finish what is on hand, as they are slowly adding more vegetables and fruits. In today's economy, your budget may demand this.

Next, you will want to be sure you have plenty of the right food choices in your home before you begin. Vegetables, fruits, whole grain pasta, nuts, seeds, and just about anything you like that is not an animal product can be used. Whether you are going it alone, or with other family members, you do not want to be without the choices you need. If the entire family is doing this, your life will be less complicated.

After purchasing the foods you have decided will help you remain on track, consider how you will prepare them. If you do not know anything about vegan recipes, you will find plenty of information on the internet. For most, it's fairly easy. Fresh vegetables and fruits need no preparation other than cleaning, and slicing. If this is the way you prefer your foods, meals will be easy. You can try casserole recipes you normally make, replacing animal products with beans or vegetables that you like. You might surprise yourself with some great new meal ideas.


Nuts, seeds, and fruits make easy vegan snacks or meals. Be sure to include enough nuts, beans, and other proteins in your diet. Look for recipes to make cereals, and breads. You may be surprised to see not only how easy it is to make these items, but how inexpensive homemade is compared to sugary boxed products.


Use items purchased in a grocery store to prepare vegan meals. All packaged foods can be replaced with natural products. Larger grocery stores , such as Ingles, and Publix, carry most of the items you once only found in local health food stores. Check your area for food cooperatives that order organic foods in bulk so that all can benefit.


Be prepared to have people try to argue the point that you have to eat the way they do to live. Remember, it is about choice-and your choice is your business. Be certain you are eating enough, and eating a variety of foods. Great information is available at www.vegan.org. Look for other internet sites that point you in the right direction.

Eating as a vegan may cause you to loose unwanted pounds. You may also notice your skin and hair looks better. Could it be from all the nutrients in the fruits and vegetables you are consuming?


While you are adjusting to not having animal products on your plate, think about other areas of your life where animal products are used. What about your leather furniture, and clothing made from animals. This is another personal choice, but if you call yourself vegan, you not only want to rid your home of those items when you can, but personal products as well. You may be surprised to find lotions, shampoos, tooth paste, and body wash sometimes contain animal products. Read the labels. Manufacturers can include an ingredient we can't identify in a product, and we find we have purchased something we don't want to use.

If you find a vegan menu is just not for you, but you feel strongly about not eating animal flesh, maybe you should include milk and eggs in your plan. Lacto ovo vegetarians eat milk products, such as yogurt, and cheese. They also eat eggs, and use them in recipes. It's your life. You decide.



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Basic bread for your healthy lifestyle.

Help yourself to better health by eating better bread! Sounds easy enough, doesn't it?

Also, saving money by making your own bread just makes sense. It is not only simple to do, you will learn ways to alter a recipe or two that may satisfy even the picky eaters.

Making bread at home is not a new idea, is it? Since the beginning of time, people have made their own food items, such as bread. You don't need a bread maker, and it will take just a few minutes.

Grandmothers all over the world would shake their heads in agreement with this statement: You should make your own bread so you know what you are eating. And, you will know what you are feeding your children!

We use a whole wheat flour that is produced from red wheat. To this we add some white flour that is not bleached. Any flour will work. We just prefer things as close to natural as we can get.

Yeast can be purchased in jars, rather than in packages. This is the type used in bread machines, and what we prefer, but you can alter the following as you see fit.

Basic recipe:
1 1/2 cups of warm water (we test it to 109 degrees, as the yeast packages suggests)
2 cups whole wheat flour
1 cup white flour
1 teaspoon of salt
2 teaspoons of yeast

Item you also need: A bowl for mixing. A spatula. A baking pan or loaf pan. A pan of water placed on the bottom of your oven that may help your bread have a better crust.

Put the warm water in a bowl that you will be leaving the dough in once it is made.

We use stoneware, but you can use any bowl you have.

Add the yeast and salt, stirring so that it looks mixed.

Add one cup of flour at a time, and mix quickly with a spatula.

Once all flour has been added, continue to stir until you notice the dough is leaving the side of the bowl.

Cover the bowl with a piece of plastic wrap, or a wet towel. Let it rise for an hour or more. Once it looks to be double in size, place the dough on a floured surface.

No reason to knead. Just shape to the pans you are using, and allow to sit until it appears to be close to the size of the pan or oven crock.

We bake at 350 for about 30 minutes. As all ovens vary, you will have to understand how your oven works.

This recipe is great with a few teaspoons of your favorite herbs and seasonings added to the flour before baking. We have also used this recipe for making pumpkin bread by substituting canned pumpkin for 1/3 of the water, and including 1 teaspoon of allspice with the salt.

Another family favorite is made by substituting applesauce added to the basic recipe, along with 1/4 cup of brown sugar.

You will think of a dozen ways to use this basic idea to save money, and get a quality bread for your table.

No time to wait for all of this to work? My grandmother prepared the basic recipe, put it in an oiled pan, and once it doubled in size, she baked it. I really don't see the big difference in a bread that takes longer to make. It's all good when you use quality ingredients.

Saving money by making your own bread is something you can pass along. Children love these easy projects that show off some basic skills.



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Cholesterol can be lowered with foods!

Okay, so you have read that blood pressure can be lowered by adding some foods to your menu. So, what about lowering cholesterol?

Here's the thing: You should considered taking some medication while you are lowering your cholesterol unless your physician says it is okay to wait. And this is why: You are a ticking time bomb if you have extremely high cholesterol. Changing the numbers on your cholesterol test is not something that happens overnight. However, with some serious effort, you can will see results soon.

Adding just a few raw nuts, such as almonds or walnuts, to your menu daily will make a different. I am amazed when I am told by some they do not care for nuts.

Add oatmeal daily in the form of cereal, or baked into foods. Adding blueberries or raisins to your oatmeal can help a little more.

During this time begin to eliminate the foods that are filling your arteries. Red meat should be checked off the list, and replaced by chicken and fish. Your heart will thank you for this.

Once each day eat a small salad with olive oil. If you are into salad, you may consider having just salad two nights each week to help your cholesterol numbers further. If you are not happy with salad, think variety. Add tomatoes, cucumbers, raw squash, seeds, or any raw vegetable you like. It definitely does not have to be just lettuce.

Avocado is considered a healthy fat. If you like avocado sliced, or in the form of guacamole, you are helping yourself in your quest for better health.

Think about the overall diet you have been enjoying. Consider adding beans and vegetables to make recipes that are filled with fiber. Fiber of any sort will help you lower your cholesterol, but your have to be consistent. You can't have apple crisp once a week, and think you are doing something great. Your body needs a fighting chance, so feed your cells what it needs!

Eating for a better body means more than we think

A better body means different things to different people. Not every man should be 6' 3", and weigh 195 pounds. What is right for you may be totally different than the person next to you.

Women seem to have the idea they should look like the models seen in magazines! The funny thing is, most of the models don't look as good-or should I say-as emaciated-as they seem to in these photos. There is nothing beautiful about an underweight or unhealthy body.

Does health equal beauty? Everyone needs to eat foods that are wholesome in order to be healthy. What will you choose to eat to stay on the course to being a healthier you? The choices are many, and so are the answers. Does this mean we don't all need the same foods? Well, this depends on who you speak with. Most of us have read several books about the foods that will remove wrinkles, eliminate tummy fat, give a guy bigger biceps. Who is right?

It seems the answer may be that no one answer fits all. Some benefit greatly from eating more fruits than vegetables. Some feel they are better with more vegetables than fruits.

As you make small changes to you life choices when it comes to food, see how you feel. Do you notice that on the days you eat two large salads, and eliminate caffeine, you feel better than you usually do? Or, do you find that the more healthy carbs you eat, the better you feel?

Isn't it funny how the human body is the same for all of us, in that we usually have the same parts. I would not feel well eating fast foods, and just adding one healthy meal each day. However, some do this, and seem to be fine.

If we all have the same organs to feed, why do mine seem happy when fed only vegan foods? How is it that some can't tolerate dairy, fats, or nuts? While I have heard genetics pushed as the answer, I have to say-wait-It started somewhere.

Research that claims we should eat according to what our ancestors did before hitting the terra ferma we call the USA intrigues me. Are we made of the same cells as our grandparents? If this is a fact, do you know what your grandparents ate?

Consider where the previous generations came from, and what you remember seeing as a child. A lot of fish? A lot of vegetables? Meals would have been made at home, and would have consisted of what could be found locally-unless your family was growing their own food.

I remember everything being made at home. Bread, jam, pasta-all made at home. No artificial anything. If they were available my relatives were not a part of promoting their popularity!

Can you copy some of these recipes or ideas in you home today? Why not try? A post including one of my favorite bread recipes will be included in a later post. If you try it once, you will be sold on baking your own bread.

Eating for a better body means putting things into you that keep your body running the way it should. You will know when you get it right!