|
|
|
Easy Healthy Recipes Shopping Guide
We find ourselves juggling the hectic schedule of work, kids, errands and our personal times. We are being left with short time after the time being subtracted by daily commitments. Where do we find our time to prepare the list for food shopping using easy healthy recipes? The short time is our scarcity commodity that we budget the time carefully for optimal planning.
How can we be in charge of our demanding schedule? The secret is to make a weekly meal plans. After a weekly meals are set and we formulate a list. Making list help you prevent from making an impulsive buying. The list will help you maneuver through the aisle like a breeze. Your plan are more organized than those who enter the grocery unprepared may end up buy unnecessary things and do not even have a weekly meal set.
What you need to know to avoid putting on the list:
1. products that contain partially hydrogenated oil and trans fatty acids
2. filled with high fructose corn syrup
3. processed food such as white bread or bleached flour
4. pre-packaged food
5. fried food
6. caloric drink
The partially hydrogenated oil is banned in Europe because it is responsible for cause cholesterol level increasing. The process is removing the essential fat acid known as omega 3, 6, & 9 that are good benefits for heart. The high fructose corn syrup is added to food to enhance the taste. It is leading reason in causing the obesity problem. The processed food strip aways the vitamin and minerals to make it more edible. The pre-packaged food are filled with sugar and sodium which are unnecessary. The fried food and caloric drinks are filled with partially hydrogenated oil/trans fatty acids and high fructose corn syrup.
What you must have on your list:
1. seasonal fruits and vegetable
2. low to medium glycemic index in carbohydrate
3. lean meat
4. food rich in Omega 3, 6, & 9
It is best to shop for vegetables and fruits that are in season. Food being in season is grow according to the Nature Mother’s schedule that bestowed with vitamins and minerals at its best. Organic fruits and vegetables is a plus since it is free of chemicals put by the farmer to prevent the insects and weeds problems. The vegetables and fruits harvested during the season taste better than the genetically produces.
You should look for meat that has been grass-fed because the animal who eat grass is high in conjugated linoleic acid (CLA). CLA is known to speed the weight loss. Go for white meat since it is low in calories and fat and high in protein. Avoid dark meat much as you can. Eat meat that is 90% fat free or have the fat cut away. You should seek for animal that was raised free-range because it is free of chemical.
Coffee and tea are good as long no addition is made expect for honey or artificial sweetener. Diet soda is okay, but you will be better off drink 100 percent fruit juice. Be considerate of 100% fruit juice caloric intake. Please do drink alcohol moderately at maximum two per day. Alcohol is known for suppress the fat burning capabilities.
It is handful to have a list of staple food that are automate on the list. It make the planning at ease. Make sure the staple food is consist of low to medium glycemic index (1-69) in carbohydrate, fibrous vegetables, seasonal fruits, omega 3, 6, & 9, and good number of fish, skinless white meat and lean red meat. Be diversified as it can be in order to get variety healthy benefit from food much as it can. Variety food also promote thermic effect in metabolism burning. It does make your cooking a pleasant too.
Be arsenal with food list for the prepared menus and you will find yourself with better control of your personal finances and schedule. Small change in menu planning can make a huge impact on health. Being organized is also a healthy benefit because you are less stress and in control of your life. It is always wonderful to be able to prepare a wonderful meal that bring the family together. Always shopping with criterion established in order to prevent paralysis by analysis and your life will be much easier. Stewart Turcotte said it at his best, “People who fail to plan, plan to fail”.
Related posts
Healthy Recipes – Help Protect Your Vision with Coleslaw!
We all know that eating junk food can hurt us in the battle of the bulge. But now there’s a new reason to control our intake of these highly processed foods: They may cause eye problems. According to a study by Harvard Medical School’s Massachusetts Eye and Ear Infirmary, fatty snack foods may lead to macular degeneration, the leading cause of vision impairment for Americans over 55.
The key to eliminating junk food from your diet is to replace them with healthier alternatives. The good news is there are plenty of healthy foods that contain vitamins that actually promote eye health. Carrots, beef, chicken, cantaloupe, mangos and sweet potatoes all contain beta-carotene (vitamin A), which has been proven to positively affect both night vision and day-to-day eyesight. It also aids in cataract and macular degeneration prevention. Pork, liver, whole-grain cereals and breads, wheat germ, potatoes and legumes contain thiamine (vitamin B1), which prevents lens deterioration. Vegetable oils, egg yolks, milk fat, green leafy vegetables and nuts contain vitamin E, which also aids in lens deterioration prevention. And tomatoes, citrus fruit, strawberries, cabbage, green leafy vegetables and sweet bell peppers contain vitamin C, an antioxidant that helps prevent glaucoma.
There also are other nutrients that support your eyesight. The National Eye Institute states there may be evidence that lutein — a carotenoid antioxidant available in spinach, kale, collards, mustard greens, amaranth, spirulina and red paprika — could reduce eye problems. The Institute states definitively that zinc, found in shellfish, eggs, legumes, herring, liver and milk reduces the risk of advanced age-related macular degeneration and associated vision loss. Additionally, fish, such as salmon and sardines, contains omega-3 fatty acids that are known to promote healthy retinas.
It’s easy to incorporate foods that protect your eyesight into your diet. Carrot sticks, citrus fruit, mangoes, and even sweet peppers and tomatoes make great portable snacks. Fresh carrot juice packs a concentrated dose of vitamin A in every glass and is easy to make if you have a juicer. Or you can try the healthy recipe below, which is designed to taste good while giving your eyes a boost:
Visionary Coleslaw
Makes 8 servings
- 2 6-oz. containers of low- or non-fat pineapple yogurt
- 2 T. low-fat mayonnaise
- 3/4 tsp. salt
- 1 head of cabbage, thinly sliced
- 4 carrots, shredded *
- 1 small sweet bell pepper, finely chopped
- 1 small onion, finely chopped
1. Whisk yogurt, mayonnaise and salt together in a large bowl.
2. Chop cabbage, sweet bell pepper and onion; shred carrots. Add to the bowl with the yogurt mixture and toss well. If not serving right away, cover and refrigerate.
* It’s best to scrub carrots instead of peeling them. Some of the vitamins and minerals lie near the surface and can be whisked away with the peels.
Related posts
Healthy Recipes For Alaskan Halibut
If you have turned on the TV, read a magazine or spoken to your doctor lately, you have surely heard of the health benefits of fresh fish. It is a wonderful low fat protein that is both filling and delicious. The only problem is, it can be a little daunting to cook if you have never done so before. However, with these healthy recipes for Alaska halibut you will be getting the health benefits of fish in no time!
One of the quickest, easiest recipes for Alaska halibut is simply to grill it! Because it is a thicker, almost steak-like fish, halibut holds up well on the grill and will not fall apart like some other types of fish. This is also great if you are not an experienced griller or do not have much patience! Moreover, halibut is such a delicious, easy fish that you do not need any kind of fany preparation or millions of ingredients. Chances are, you already have everything you need right at home! All you have to do is rub the halibut with a bit of olive oil, salt and pepper, squeeze some lemon juice on, and throw it on the grill! Cook it just a few minutes on each side, garnish with some fresh parsley, and it is ready to eat! You will be amazed that something so simple can be so delicious.
Do not worry if you do not have a grill though! There are also many great recipes for Alaska halibut that can be cooked using a regular oven, instead. For example, you can prepare the halibut the same way as mentioned above but cook it in the oven instead of on the grill. Or, pick up a cheap can of soup at the supermarket, like a fish chowder, pour it into a shallow, oven-proof pan, place the halibut in the liquid and let it cook in the soup so that the soup forms a rich sauce.
Halibut also goes wonderfully with saffron. Indeed, add just a few stems of saffron to any dish and you will think you are in the south of France!