It’s that time again! After possible indulgence or even over indulgence it’s could be time for a change
Counting calories can be a useful tool for achieving and maintaining a healthy weight. However, it’s important to do so in a way that is sustainable and nourishing for your body. This guide will outline some key principles for counting calories the right way.
First, it’s important to understand that not all calories are created equal. While it’s true that a calorie is a unit of energy, the source of that energy matters. For example, a calorie from a piece of fruit will have different effects on your body than a calorie from a fried fast food snack.
This is because different types of foods have different nutrient profiles, and some provide more essential nutrients than others.
One way to ensure that you are getting the most nutritional value for your calories is to focus on whole, unprocessed foods. These types of foods are typically more nutrient-dense and have fewer added sugars and unhealthy fats. Additionally, they tend to be more filling, which can help with weight management.
Not necessarily what, but, when you eat
It’s also important to consider the timing and frequency of your meals and snacks. Eating smaller, more frequent meals throughout the day can help keep your metabolism running smoothly and prevent overeating. On the other hand, going long periods without eating and then indulging in a large meal can lead to overeating and weight gain.
Naturally, size matters too
In addition to the quality and timing of your meals, the portion sizes of the foods you eat are also important to consider when counting calories. It’s easy to underestimate how many calories we consume, especially when eating out or snacking on packaged foods. Using measuring cups and spoons, or even just paying attention to serving sizes on food labels, can help you get a better idea of how much you are actually eating.
And, yes, fat can be an issue, particularly certain types
Another important aspect of calorie counting is being mindful of the types of fats you are consuming. Not all fats are bad for you, and in fact, some types of fats are essential for good health. Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, and olive oil, are considered healthy fats and can actually help with weight management. Saturated and trans fats, on the other hand, should be limited as they can increase the risk of heart disease and other health problems.
It’s also important to remember that calorie needs can vary from person to person based on factors such as age, gender, weight, height, and activity level. The number of calories you need to maintain a healthy weight may be different from someone else’s needs. It can be helpful to use a calculator or speak with a healthcare professional to get a better idea of your specific calorie needs.
In conclusion, counting calories can be a useful tool for achieving and maintaining a healthy weight, but it’s important to do so in a way that is sustainable and nourishing for your body. This includes focusing on whole, unprocessed foods, paying attention to portion sizes, and being mindful of the types of fats you consume. It’s also important to consider the timing and frequency of your meals and to remember that calorie needs can vary from person to person.
With all the different types of weight-loss strategies available, it can be difficult to choose what the best method is, and what’s right for you.
What is Intermittent Fasting
One recently popular way to lose weight is through intermittent fasting, which is an eating pattern where a person will regularly alternate between time periods of fasting and eating. One main distinction that sets fasting methods apart from other weight-loss programs, is the fact that the focus is concentrated more on when you eat, rather than what you eat.
Having a specific time frame or window when you eat, and when you fast, allows the body a break from eating, since eating requires energy from your body to breakdown your foods, ect. Fasting is one way to retrain your body to learn to recognize when you are actually hungry and not just artificially satisfying your appetite. This is key for people that eat every two hours or enjoy frequent snacks.
The reduction in calorie intake (as a result of eating fewer meals) should result in weight loss, however it’s recommended not to compensate by indulging in more food than you regularly would eat after the fasting periods. Overeating would defeat the purpose and most likely not yield the desired effects of shedding any pounds.
There are different ways in which you can fast, below we highlight the three most common methods: the 16:8 regimen, the 5:2 plan, and the alternate day fasting diet.
Time-Restricted Fasting
There are different names (16/8, the 16 hour fast or Leangains protocol) but the method, regardless of the moniker, involves restricting your daily eating to an eight hour period, then fasting for sixteen hours between (i.e. 16 hours of no eating then 8 hours to eat). For example, “fasting” from 8PM until noon would be followed by an eating period from noon until 8PM.
In the journal Nutrition and Healthy Aging, a study on obese adults during a 12 week period found that an 16/8 hour time-restriction in eating patterns resulted in an intake of fewer calories, some weight loss, and lowered blood pressure scores.
The “Fast Diet”
Click to Buy “The Fast Diet” and at the same time help Lynxotic and All Independent Local Bookstores. Also Available on Amazon
This method involves eating low calories for two out of seven days and then eating a normal calorie intake for the other five days (also known as the 5:2 plan). Various sources indicate that the daily calorie intake, on the low calorie days, should be typically in the 500-600 calorie range. This method is found to be the easiest and sustainable since it is not really fasting, but instead just limiting your calorie intake for two days out of the week.
With this plan, there is no specific time frame within your “fast” day (“fasting” for this plan doesn’t involve not eating, rather how much you can eat). The intake during your fasting days, which should always be non-consecutive, will require that you budget your calories wisely as they are limited to the range mentioned above.
Again, the focus isn’t on the types of food you eat, although, generally and according to common sense, the foods should be “normal” (as in, not junk food), for best results.
“Fast Diet” was popularized by journalist Michael Mosley who authored a book of the same title.
Is it possible to eat normally, five days a week, and become slimmer and healthier as a result? Simple answer: yes. You just limit your calorie intake for two nonconsecutive days each week–500 calories for women, 600 for men. You’ll lose weight quickly and effortlessly with the FastDiet. Scientific trials of intermittent fasters have shown that it will not only help the pounds fly off, but also reduce your risk of a range of diseases from diabetes to cardiovascular disease and even cancer. “The scientific evidence is strong that intermittent fasting can improve health,” says Dr. Mark Mattson, Chief of the Laboratory of Neurosciences, National Institute on Aging, and Professor of Neuroscience, Johns Hopkins University. This book brings together the results of new, groundbreaking research to create a dietary program that can be incorporated into your busy daily life. Also Available on Amazon
Alternate Day Fasting / Eat-Stop-Eat
This approach alternates the fast days and normal days throughout the whole week. With the fast days following the same limited caloric intake as in the “Fast Diet”, approximately 500-600 calories per day. During the normal days, a person can eat whatever they want, which is the greatest benefit in trying this diet since there isn’t sustained feeling of deprivation from the foods that you love to eat.
Since the outcome of this “every-other-day” fasting routine is to do a partial fast (reduced calorie intake not a complete liquid-only diet) either three or four of the seven days, it has the effect of reducing the weekly calorie intake slightly more than the “Fast Diet”.
Click to Buy “The Every Other Day Diet” and at the same time help Lynxotic and All Independent Local Bookstores. Also Available on Amazon
Dr. Krista Varady has been researching intermittent fasting for over ten years and has written the widely popular title on the subject, “The Every Other Day Diet”.
That’s the satisfied declaration of a dieter who lost 41 pounds on the Every-Other-Day Diet. (And kept it off ) You too can expect dramatic results with this revolutionary approach to weight loss that is incredibly simple, easy, and effective. Created by Dr. Krista Varady, an associate professor of nutrition at the University of Illinois, the Every-Other-Day Diet will change the way you think of dieting forever. Among its many benefits:
It’s science-tested, science-proven. Dr. Varady has conducted many scientific studies on the Every-Other-Day Diet, involving hundreds of people, with consistently positive results published in top medical journals such as the American Journal of Clinical Nutrition and Obesity. Unlike most other diets, the Every-Other-Day Diet is proven to work. Also Available on Amazon.
Feeling hungry will most likely be inevitable, and is the main side effect when fasting. These feelings are usually temporary as your body needs to adjust to new eating schedule.
Eating high fiber and / or high protein foods, such as fruits, vegetables, meats, nuts, beans and even high fiber chewable supplements, can ease the feelings of hunger during fasting. Drinking lots of water is another helpful tip.
Black coffee and tea can help with low energy, focus and concentration with the added perk that both have no calories.
** It is important to consult your doctor prior to any diet, especially for pregnant women or people that have diabetes, weight issues, and/or any other medical conditions that makes fasting inadvisable. **
There are few things more satisfying than biting into a freshly made, crispy-on-the-outside, soft-and-supple-on-the-inside slice of perfectly baked bread. For Portland-based baker Ken Forkish, well-made bread is more than just a pleasure–it is a passion that has led him to create some of the best and most critically lauded breads and pizzas in the country.
In Flour Water Salt Yeast, Forkish translates his obsessively honed craft into scores of recipes for rustic boules and Neapolitan-style pizzas, all suited for the home baker. Forkish developed and tested all of the recipes in his home oven, and his impeccable formulas and clear instructions result in top-quality artisan breads and pizzas that stand up against those sold in the best bakeries anywhere. Click here to see “Flour Water Salt Yeast” and help Independent Bookstores. Also available on Amazon.
It comes from Chad Robertson, a man many consider to be the best bread baker in the United States, and co-owner with Elizabeth Prueitt of San Francisco’s Tartine Bakery. At 5 P.M., Chad Robertson’s rugged, magnificent Tartine loaves are drawn from the oven. The bread at San Francisco’s legendary Tartine Bakery sells out within an hour almost every day.
Only a handful of bakers have learned the bread science techniques Chad Robertson has developed: To Chad Robertson, bread is the foundation of a meal, the center of daily life, and each loaf tells the story of the baker who shaped it. Chad Robertson developed his unique bread over two decades of apprenticeship with the finest artisan bakers in France and the United States, as well as experimentation in his own ovens. Readers will be astonished at how elemental it is. Click here to see “Tartine Bread” and help Independent Bookstores. Also available on Amazon.
Co-founder of the legendary Brother Juniper’s Bakery, author of ten landmark bread books, and distinguished instructor at the world’s largest culinary academy, Peter Reinhart has been a leader in America’s artisanal bread movement for more than thirty years. Never one to be content with yesterday’s baking triumph, however, Peter continues to refine his recipes and techniques in his never-ending quest for extraordinary bread.
In this updated edition of the bestselling The Bread Baker’s Apprentice, Peter shares bread breakthroughs arising from his study in France’s famed boulangeries and the always-enlightening time spent in the culinary college kitchen with his students. Peer over Peter’s shoulder as he learns from Paris’s most esteemed bakers, like Lionel Poilâne and Phillippe Gosselin, whose pain à l’ancienne has revolutionized the art of baguette making. Then stand alongside his students in the kitchen as Peter teaches the classic twelve stages of building bread, his clear instructions accompanied by more than 100 step-by-step photographs. Click here to see “The Bread Baker’s Apprentice” and help Independent Bookstores. Also available on Amazon.
In this highly anticipated cookbook, culinary instructor and baker David Norman explores the European breadmaking traditions that inspire him most–from the rye breads of France to the saltless ciabattas of Italy to the traditional Christmas loaves of Scandinavia.
Norman also offers recipes for traditional foods to accompany these regional specialties, so home bakers can showcase their freshly made breads alongside a traditional Swedish breakfast spread, oysters with mignonette, or country pâté, to name a few examples. With rigorous, detailed instructions plus showstopping photography, this book will surprise and delight bakers of all stripes.
The debut cookbook from cult favorite Austin bakery and beer garden Easy Tiger, featuring recipes from author David Norman’s time spent exploring bread traditions throughout Europe and North America, plus menu ideas for incorporating homemade bread into everyday meals. Click here to see “Bread on the Table” and help Independent Bookstores. Also available on Amazon.
Many home cooks find bread baking rewarding but intimidating. In Bread Illustrated, America’s Test Kitchen shows bakers of all levels how to make foolproof breads, rolls, flatbreads, and more at home. Each master recipe is presented as a hands-on and reassuring tutorial illustrated with six to 16 full-color step-by-step photos.
Organized by level of difficulty to make bread baking less daunting, the book progresses from the simplest recipes for the novice baker to artisan-style loaves, breads that use starters, and more complex project recipes. The recipes cover a wide and exciting range of breads from basics and classics like Easy Sandwich Bread and Fluffy Dinner Rolls to interesting breads from around the world including Lahmacun, Panettone, and Fig and Fennel Bread. Click here to see “Bread Illustrated” and help Independent Bookstores. Also available on Amazon.
To food lovers the world over, a trip to Paris is not complete without a visit to Poil ne. Ina Garten raves about the bread’s “extraordinary quality.” Martha Stewart says the P in Poil ne stands for “perfect.” For the first time, Poil ne provides detailed instructions so bakers can reproduce its unique “hug-sized” sourdough loaves at home, as well as the bakery’s other much-loved breads and pastries.
It tells the story of how Apollonia Poil ne, the third-generation baker and owner, took over the global business at age eighteen and steered it into the future as a Harvard University freshman after her parents were killed in a helicopter crash. Beyond bread, Apollonia includes recipes for pastries such as the bakery’s exquisite but unfussy tarts and butter cookies. In recipes that use bread as an ingredient, she shows how to make the most from a loaf, from crust to crumb. Click here to see “Poilâne” and help Independent Bookstores. Also available on Amazon.
Everybody knows that consuming too much salt is bad for your health. But nobody ever mentions the potential impact of the other condiment in the cruet set: black pepper. Does it have an effect on your health?
Certainly, people through the ages have thought so. Black pepper, the dried berries of the Piper nigrum vine, has been part of traditional Indian (Ayurvedic) medicine for thousands of years. Ayurvedic practitioners believe that it has “carminative” properties – that is, it relieves flatulence. And in traditional Chinese medicine, black pepper is used to treat epilepsy.
Modern science suggests that black pepper does indeed confer health benefits, mainly as a result of an alkaloid called piperine – the chemical that gives pepper its pungent flavour, and a powerful antioxidant.
Antioxidants are molecules that mop up harmful substances called “free radicals”. An unhealthy diet, too much Sun exposure, alcohol and smoking can increase the number of free radicals in your body. An excess of these unstable molecules can damage cells, making people age faster and causing a range of health problems, including cardiovascular disease, cancer, arthritis, asthma and diabetes.
Laboratory studies in animals and in cells have shown that piperine counteracts these free radicals. In one study, rats were divided into several groups, with some rats fed a normal diet and other rats fed a high-fat diet. One group of rats was fed a high-fat diet supplemented with black pepper and another group of rats was fed a high-fat diet supplemented with piperine.
The rats fed a high-fat diet supplemented with black pepper or piperine had significantly fewer markers of free radical damage compared with rats just fed a high-fat diet. Indeed, their markers of free radical damage were comparable to rats fed a normal diet.
Piperine also has anti-inflammatory properties. Chronic inflammation is linked to a range of diseases, including autoimmune diseases, such as rheumatoid arthritis. Here again, animal studies have shown that piperine reduces inflammation and pain in rats with arthritis.
Black pepper can also help the body better absorb certain beneficial compounds, such as resveratrol – an antioxidant found in red wine, berries and peanuts. Studies suggest that resveratrol may protect against heart disease, cancer, Alzheimer’s and diabetes.
The problem with resveratrol, though, is that it tends to break apart before the gut can absorb it into the bloodstream. Black pepper, however, has been found to increase the “bioavailability” of resveratrol. In other words, more of it is available for the body to use.
Black pepper may also improve the absorption of curcumin, which is the active ingredient in the popular anti-inflammatory spice turmeric. Scientists found that consuming 20mg of piperine with 2g of curcumin improved the availability of curcumin in humans by 2,000%.
Other studies have shown that black pepper may improve the absorption of beta-carotene, a compound found in vegetables and fruits that your body converts into vitamin A. Beta-carotene functions as a powerful antioxidant that may fight against cellular damage. Research showed that consuming 15mg of beta-carotene with 5mg of piperine greatly increased blood levels of beta-carotene compared with taking beta-carotene alone.
Piperine and cancer
Black pepper may also have cancer-fighting properties. Test-tube studies found that piperine reduced the reproduction of breast, prostate and colon cancer cells and encouraged cancer cells to die.
Researchers compared 55 compounds from a variety of spices and found that piperine was the most effective at increasing the effectiveness of a typical treatment for triple-negative breast cancer – the most aggressive type of cancer.
Piperine also shows promising effects in minimising multidrug resistance in cancer cells, which potentially reduces the effectiveness of chemotherapy.
A word of caution, though. All of these things are fairly uncertain, as most of the studies have been in cell cultures or animals. And these sorts of experiments don’t always “translate” to humans. However, you can be fairly certain that adding a few extra grinds of pepper to your food is unlikely to cause you harm – and may well be beneficial.
In the US and some other nations, bread and wheat products have been cast in the role of villain due to gluten intolerance and related illnesses. In the UK alone, in 2017, there were a reported 10% of the population suffering from some form of intolerance. Such a percentage would translate into tens of millions in the US.
Photo / Adobe Stock
Is bread really the culprit or is there something else going on?
As a disclaimer, let it be stated up-front that there are certainly many people who suffer from conditions such as Celiac Disease who have a very real, hereditary response to gluten which is very serious. Many of the rest of us, however, who are not in that category, may have a situation brought on by a completely different set of circumstances.
Regardless of exact statistics, intolerance to gluten is clearly a “thing”, particularly in the US. Many theories are out there as to the cause, including industrial bread manufacturing methods, suspect ingredients such as emulsifiers used in baking and pesticides on wheat farms. Some have even reported that when intolerant individuals travel to Europe, symptoms disappear, although they eat bread and other gluten containing foods.
An entirely different culture producing a drastically different result: German baking tradition
While American Style bread is also available in Germany, it is rare and not commonly sold in Bakeries but rather only in SuperMarkets. They call it “Toast-Bread” as it’s primary advantage is being square and machine cut, therefore a better fit for a common toaster than the various shapes and sizes of slices cut from what they consider “normal” loaves.
What is considered normal bread is, for example, never sold more than eight hours after baking (except at “day old” scavenger prices). The number of real bakeries, ones that take very seriously the task of making “the daily bread”, per capita is large compared to any US city. This can be dug up in statistics, but is easier to realize by just walking down any street in a German city. Literally every other shop is a small bakery with a dozen different types of bread baked that same morning.
Another factor is the wide range of fresh ingredients included. A short list of the types of bread and various ingredients is vast, and varies from region to region. Six hundred main bread types are well known and this does not include many specialty breads and rolls.
In addition to wheat, bread is often made with rye, barley, potato, oat, spelt, soy and other lesser known grains. Added seeds, nuts and fruit often include one or more of the following (partial list):
sunflower seeds
pumpkin seeds
poppy seeds
fled seeds
walnuts
raisins
currants
sesame seeds
olives
linseed
hazelnuts
almonds
oat flakes
whole gain groats
whey
In Germany, at any common bakery on the street, most, if not all of the items described above would be available on any given day. No need to go to a special, overpriced “organic” or “gourmet” bakery in some high end neighborhood. Just any average bakery will do.
Oddly, these same ingredients are often touted in online health advice articles – implying that there are health benefits to adding these “special” ingredients to one’s diet, all while other countries have had them as daily menu items for centuries if not thousands of years.
Taking all of the above into account, it should come as little surprise that, in the US, obscure health issues due to the lack or misuse of heretofore standard food items would be on the rise. In the case of gluten intolerance, it rises to practically epidemic proportions. Fixing this for any individual, short of taking residence outside the US, would require extra efforts and involve a possible increase in the cost of nourishment. However, considering the alternatives (suffering with a condition without a cure), it might be well worth it.
Curcumin, Curcuma, Haldi, Yellow Saffron, Yellow Root, the Golden Spice, all these names are associated with Turmeric. Not familiar with the spice? Walking past Indian restaurants, grocery stores, vitamin shops or even juiceries, you have probably come across products that contain the product turmeric.
Nowadays it comes in many different forms: raw (produce department), powdered, in capsules, creams or even in teas. Turmeric, the yellow spice and the plant in the ginger family that has a long history throughout Asia, particularly in curries, however there are also a whole host of other ways in which its utilized (cooking, dying fabric, skin care/cosmetics).
According to NIH (National Center for Complementary and Integrative Health) Historically Indian and Eastern Asian areas have used in medicinal healing for a plethora of disorders ranging from skin disorders, respiratory issues, joints and for digestion. Below are just a few of the known health benefits turmeric touts besides being one of the main ingredients in delicious curry.
If you aren’t familiar with turmeric, a spice plant, grown for its root. What makes the yellow color pigment is one of the primary compounds (curcuminoids) specifically Curcumin, that besides the vibrant color also contains a wide range of health benefits that include: anti-inflammatory, antioxidant, antibacterial and anti-microbial effects.
Turmeric, a natural compound, can block the action of inflammatory molecules found in the body and has become popular as a remedy for a number of conditions including: arthritis, joint pain, irritable bowel syndrome (IBS), heartburn, kidney issues and colitis to name a few.
In addition to its anti-inflammatory properties, the spice has also been used to ease pain. Studies in 2016 have found that 1,000 mg of curcumin can reduce pain/inflammation just as well as other over the counter anti-inflammatory bursts (NSAIDs) like ibuprofen.
Its powerful antioxidant properties which has been shown to protect us from free radicals which cause damage to the body’s cells.
Potential Risks / Adverse Effects
Turmeric and Curcumin have been found both safe and helpful to consume, however its noteworthy to include, that there are potential risks for large doses of turmeric. Since turmeric is an antioxidant, large doses may increase levels of urinary oxalate which could cause the formation of kidney stones. Also turmeric can thin the blood and should be avoided if you have a bleeding disorder. Other mild side effects can include headaches, upset stomach/diarrhea, dizziness and acid reflux.
As always, its best to speak to a doctor/medical professional if you have health issues prior to starting to incorporate any supplements like turmeric into your diet.
I don’t know if this is legitimate or some kind of food prank or food “trend”, however, a TikTok video has been getting some major attention surrounding the mysterious “pizza” dish supposedly from Spokane.
The ingredients are not anything that I would ever think to put on my pizza. The following ingredients are purportedly piled atop the pizza dough: fry sauce, canned salmon, green bell peppers, onions and fresh strawberries.
Real or a monumental spoof, it’s hard to say, check the evidence below
This is almost 100% not a real thing but you can certainly check out the original video below to see for yourself.
Despite most of us knowing we should cut down on salt, Australians consume on average almost twice the recommended daily maximum per day.
Salt has been used in food preservation for centuries, and idioms like “worth your weight in salt” indicate how valuable it was for preserving food to ensure survival. Salt draws moisture out of foods, which limits bacterial growth that would otherwise spoil food and cause gastrointestinal illnesses. Today, salt is still added as a preservative, but it also improves the taste of foods.
Salt is a chemical compound made of sodium and chloride, and this is the main form in which we consume it in our diet. Of these two elements, it’s the sodium we need to worry about.
So what does sodium do in our bodies?
The major concern of consuming too much sodium is the well-established link to the increased risk of high blood pressure (or hypertension). High blood pressure is in turn a risk factor for heart disease and stroke, a major cause of severe illness and death in Australia. High blood pressure is also a cause of kidney disease.
Most of the salt we consume is from processed foods. Shutterstock
The exact processes that lead to high blood pressure from eating large amounts of sodium are not fully understood. However, we do know it’s due to physiological changes that occur in the body to tightly control the body’s fluid and sodium levels. This involves changes in how the kidneys, heart, nervous system and fluid-regulating hormones respond to increasing sodium levels in our body.
Maintaining tight control on sodium levels is necessary because sodium affects the membranes of all the individual cells in your body. Healthy membranes allow for the movement of:
nutrients in and out of the cells
signals through the nervous system (for example, messages from the brain to other parts of your body).
Dietary salt is needed for these processes. However, most of us consume much, much more than we need.
When we eat too much salt, this increases sodium levels in the blood. The body responds by drawing more fluid into the blood to keep the sodium concentration at the right level. However, by increasing the fluid volume, the pressure against the blood vessel walls is increased, leading to high blood pressure.
High blood pressure makes the heart work harder, which can lead to disease of the heart and blood vessels, including heart attack and heart failure.
While there is some controversy around the effect of salt on blood pressure, most of the literature indicates there is a progressive association, which means the more sodium you consume, the more likely you are to die prematurely.
What to watch out for
Certain groups of people are more affected by high-salt diets than others. These people are referred to as “salt-sensitive”, and are more likely to get high blood pressure from salt consumption.
Those most at risk include older people, those who already have high blood pressure, people of African-American background, those who have chronic kidney disease, those with a history of pre-eclampsia (high blood pressure during pregnancy), and those who had a low birth weight.
Optimal blood pressure is 120/80. Shutterstock
It is important to be aware of your blood pressure, so next time you visit your doctor make sure you get it checked. Your blood pressure is given as two figures: highest (systolic) over lowest (diastolic). Systolic is the pressure in the artery as the heart contracts and pushes the blood through your body. The diastolic pressure in the artery is when the heart is relaxing and being filled with blood.
Optimal blood pressure is below 120/80. Blood pressure is considered high if the reading is over 140/90. If you have other risk factors for heart disease, diabetes or kidney disease, a lower target may be set by your doctor.
How to reduce salt intake
Reducing salt in your diet is a good strategy to reduce your blood pressure, and avoiding processed and ultra-processed foods, which is where about 75% of our daily salt intake comes from, is the first step.
Try to use less salt in your cooking, but home prepared meals are not the worst culprit. Shutterstock
Increasing your intake of fruit and vegetables to at least seven serves per day may also be effective in reducing your blood pressure, as they contain potassium, which helps our blood vessels relax.
Increasing physical activity, stopping smoking, maintaining a healthy weight and limiting your alcohol intake will also help to maintain a healthy blood pressure. Blood pressure reducing medications are also available if blood pressure can not be reduced initially by lifestyle changes.
The Ketogenic Diet, popularly referred to as simply “Keto”, is on top of the list of many well-known ways in which people have lost weight by eating food low in carbs. The ketogenic diet isn’t actually anything new and has been utilized for centuries, most commonly used to help diabetes. The diet was also introduced in the 1920’s as treatment for epilepsy in children, as well as tested with people who have cancer, polycystic ovary syndrome (POS) and Alzheimer’s.
Yet, as a popular way to lose weight, Keto can’t take all the credit, since the rise in stature can be largely attributed to The Atkins Diet, which started around the 1970’s and commercialized the low-carb/high protein diet structure. Due to the initial success of The Atkins Diet, many other low carb diets and variations have been put on the map – such as Keto, Paleo, South Beach and The Dukan Diet to name just a few.
The four phases of the Dukan diet:
Attack Phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.
Cruise Phase (1–12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
Consolidation Phase (5 days for every pound lost in phases 1 and 2): Unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.
Stabilization Phase (indefinite): Follow the Consolidation Phase guidelines but loosen the rules as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.
The Attack Phase is primarily based on high-protein foods, as well as a few extras that provide low calorie options:
Lean beef, veal, venison, bison, and other game
Lean pork
Poultry without skin
Liver, kidney, and tongue
Fish and shellfish (all types)
Eggs
Non-fat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta
So what makes Keto different? The Keto diet stands out from the other low-carb diets because you eat a much higher fat content, which accounts for as much as 70-80% of your food intake and usually, in contrast to other low carb diets, involves also eating only a moderate amount of protein.
The general idea is for your eating plan to include more calories derived from proteins and fat and less from carbohydrates. With a low-carb diet, your body will eventually run out of fuel, usually taken from blood sugar (glucose), which will result in your body starting to break down proteins and fat for energy instead and that will result in weight loss. This metabolic process, described here in a nut-shell, is called ketosis.
Whether you want to just dip your feet in the pooland try out some Keto recipes, or go full hog (pun intended), we have provided some book titles on the most popular books relating to Keto.
What to Eat
Meat (Fish, Beef, Poultry)
Leafy Green Vegetables (Spinach, Kale)
Eggs and Diary (Cheese, Cream, Butter)
Oils
Nuts and Seeds
Avocados
Broccoli and Cauliflower
Berries
Water
What NOT to Eat
Bread (Flour, Wheat, Rice, Cereal)
Pasta
Starches (like Potatoes and Yams)
Sugar
high Fructose Corn Syrup
Corn
Legumes and Beans
Fruit (exception is Berries)
Soda
Milk (has milk sugar)
Being on a ketogenic diet is meant for the short term, rather than permanent, with the main focus being on losing weight and should not be done as a long-term lifestyle diet. This is because there have been some noted and potentially unhealthy takeaways from the diet; one that the diet heavily relies on red meat and other fat-rich processed, high-salt foods that are not optimum for daily consumption. In addition, there have not been enough long term studies to conclude if the the short-term results of weight loss will last or if, after resuming carb intake, the pound will be put right back on again.
As always, whenever choosing a specific elating plan, diet, or weight loss approach, keep in mind that everyone’s body is different and results will vary. Consulting an expert on the matter, like a registered dietitian or general practitioner, is highly recommended for the best guidance on what is best for you.
Since The Keto Diet has been around for a long time, there’s no shortage of books and cookbooks on the topic. However there are now many new and different ways to incorporate Keto, with an offshoot of systems for non-meat eaters, including vegan and vegetarian options.
This is surprising, since when Keto comes to mind, it is normal first to picture high-protein animal products like meat, eggs and cheese at the forefront of what can be eaten on the diet. Knowing that you can have plant-based alternatives to choose from and incorporate for Keto is refreshing, and just might remove some of the biggest potential drawbacks mentioned above.
Ketotarian includes more than 75 recipes that are vegetarian, vegan, or pescatarian, offering a range of delicious and healthy choices for achieving weight loss, renewed health, robust energy, and better brain function. Dr. Will Cole comes to the rescue with Ketotarian, which has all the fat-burning benefits without the antibiotics and hormones that are packed into most keto diets.
Pearl Milk Tea, Bubble Tea, Tapioca Tea, Boba Tea, or in Taiwan, which is said to be the home country the drink originates from, they call it zhenzhu naicha – all these are different names that are essentially interchangeable for the same delicious drink.
Although Taiwan undoubtedly wins top slot for the boba capital of the world (with Hong Kong a close second), these cold beverages are a go-to option for millions across the globe; it’s enjoyed all over Asia, North America and Europe. Located in the United States myself, I’ve seen the growing popularity over recent years, with many new bubble tea shops often strategically placed near college campuses!
The recent history of bubble tea, and when boba really started to make a name in the beverage world, dates back to the early 1980’s, however, Milk tea had been known and enjoyed in Taiwan and East Asia long before that.
Bubble tea (in Chinese: boba nai cha) comes in a vast array of flavors (there are hundreds of different variations to how the tea is made up), but the foundation for the popular drink pretty much sticks to the basics. The main ingredients are : tea, milk, sweetener, and tapioca balls, also known as boba. The name Bubble Tea and Pearl Tea all stem from the star ingredient; the black tapioca pearls, or boba balls, that are small spheres and circular in shape, with a taste some say is reminiscent of tapioca pudding, only chewy and with tea!
And I guess saying black tapioca pearls is better than referring to the black pearl tapioca bubbles as ‘chewy balls’.
Where can you get your hands on this luscious Taiwanese Drink? The short answer is that you can either purchase some at one of many tea house chain shops (boba cafe), or you can make it, actually quite easily, at home.
The main ingredients are: tea, milk (or milk alternative) and a sweetener of your choice. And of course we cannot forget the star ingredient that makes it all worth while; the tapioca pearls or boba.
Are there any health benefits to Boba Tea?
There’s no definitive research that Bubble or Boba Tea has special or particular added health benefits. However the core ingredient, tea, particularly green tea, has been found to have health benefits, including lowering your blood pressure. The Black and Green teas which are popular teas for the cold drink also have caffeine which can boost your energy levels and potentially even aid with weight loss.
One popular topping for Bubble Tea is aloe vera grass jelly. Aloe vera has associations with healing, mainly with skin irritations and sunburns, however when ingested it’s also been linked to lowered blood glucose levels.
What exactly are those Pearls in Boba Tea?
The defining feature of the tea, for most aficionados, is all about what is at the bottom of the cup, those chewy tapioca balls. Simply defined, tapioca is a starch that is extracted from the cassava root. When the tapioca starch is ground up into tapioca flour, the tapioca dough is rolled into smaller sized balls that, once cooked, create the chewy texture that is the signature feature of Boba Tea.
The compounds in tapioca used for food flavoring, which are sometimes found in boba, are approved for consumption and use by the food and drug administration.
According to Liu han-chieh, who many say was the originator of the creative milk-tea recipe, people started calling the drink “bubble tea” because of the thick layer of foam that formed at top of the drink after it is shaken, not because of the black pearls. The eventual addition of tapioca balls or “boba”, according to Liu han-chieh, dates back to 1987, when a competition was held to come up with a new version of the creative concoction.
Below is a breakdown for common bubble teas, including the most well-known kind of tea as well as how to make the best bubble tea at home, whether it be for the first time, or if you are a seasoned pro:
Let’s Start with the Base: Tea
Since the drink is typically served cold, with ice cubes, having a strong and robust flavored tea will make for the best outcome, when making at home.
The stronger tea helps to retain the flavor even after the drink becomes slightly watered down from the melting ice. This is the reason cold teas are best steeped using a stronger variety of tea.
Of course, the flavor of the tea used can also vary based on your personal taste preference. Some of the more common choices used are black tea, jasmine tea and green tea.
There is no right or wrong choice for a tea base to use, and there are many, many different flavors available: white tea, red tea, fruit tea, oolong tea, fruit teas, the list goes on and on.
The first step if you want to make boba drinks at home is to prepare the tea of your choosing, see above for all the different teas to choose from. Steep your tea bags or tea leaves in a couple of cups of water. Let your boiling water and tea cool until it reaches room temperature.
Next comes the Milk – Or Not
You don’t want to add any milk into the hot water, so it’s best for it to cool before you move onto next step. Usually, milk or heavy creams is next step. Some people prefer half-and-half as the milk element in their bubble milk tea .
If milk is not in your diet but you still want to add the creamy component to your delicious bubble tea, some non-dairy creamer options could include anything from coconut milk, nut milks (almond milk, for example) or soy milk.
Although the more traditional bubble tea drink consists of dairy (boba milk tea) there are definitely people that like fresh fruit based boba drinks. These are also among the more popular types of bubble tea recipe beverages available. Fruit juice in cold water and ice accompany the boba; mango, lemon, watermelon, passionfruit and lychee are just a few flavors to mention.
Pour some Sugar on Me: Sweetener
The kind of sweetener goes along the same line of the thinking above related to the tea, it is up to your taste buds how much sugar to add.
Base this on the the level of sweetness you want your iced tea to have. Popular choices for sweetener are good ‘ole granulated sugar, dark brown sugar, sugar syrup, simple syrup, honey, and even, believe it or not, ice cream. In the case of adding ice cream – maybe a smaller size is best (since with all sweet treats, everything is good in moderation). If you just want a hint of sweetness, just use a small amount of your favor sweetener and remember, a little goes a long way.
Surprisingly people even add red beans (sweet red bean paste) which is a very commonly accompaniment to Japanese deserts (compliments well with dairy).
Finally the Star of the Show: Tapioca Pearls (Boba)
You have a few options on where to acquire your tapioca balls (pearls) a.k.a. boba when making tea at home. Boba can be found in specialty supermarkets, or more conveniently as with most items, also available on the web, like Amazon for example.
There are variations on the type of tapioca pearl and boba options out there – usually revolving around the amount of time needed to cook. Starting with raw tapioca pearls the cooking process will turn them into wonderful, chewy tapioca pearls for glorious boba tea.
Some options to purchase can take as little as 5 minutes and others could take up to an hour to cook, probably longer if you are up to the challenge of making homemade boba pearls.
Word to the wise; only cook as many boba as you want to use for your drink since, unfortunately, the cooked pearls do not keep well overnight. The Pearls stiffen quickly once cooled, so best practice is to not completely drain your pearls from the hot water until you are ready to drink your tea.
Traditional Boba is made, as mentioned above, from tapioca flour. There are also other alternatives for tapioca boba including: corn starch boba pearls, boba made from sweet potato and even taro balls.
There is a natural human tendency to crave comfort food during a time of stress, the feelings of baking and having the ability to feed and care for oneself was probably a very strong motivator. And what is more comforting than freshly baked, nay, home baked bread with a little butter and jam to beautify an afternoon spent at home. Even if the reason for being inside is not an ideal one.
Oddly, in the US and some other nations, bread and wheat products have been cast in the role of villain due to gluten intolerance and related illnesses. In the UK alone, in 2017, there were a reported 10% of the population suffering from some form of intolerance. Such a percentage would translate into tens of millions in the US.
Above: Photo / Adobe Stock
Is bread really the culprit or is there something else going on?
As a disclaimer, let it be stated up-front that there are certainly many people who suffer from conditions such as Celiac Disease who have a very real, hereditary response to gluten which is very serious. Many of the rest of us, however, who are not in that category, may have a situation brought on by a completely different set of circumstances.
Regardless of exact statistics, intolerance to gluten is clearly a “thing”, particularly in the US. Many theories are out there as to the cause, including industrial bread manufacturing methods, suspect ingredients such as emulsifiers used in baking and pesticides on wheat farms. Some have even reported that when intolerant individuals travel to Europe, symptoms disappear, although they eat bread and other gluten containing foods.
An entirely different culture producing a drastically different result: German baking tradition
While American Style bread is also available in Germany, it is rare and not commonly sold in Bakeries but rather only in SuperMarkets. They call it “Toast-Bread” as it’s primary advantage is being square and machine cut, therefore a better fit for a common toaster than the various shapes and sizes of slices cut from what they consider “normal” loaves.
What is considered normal bread is, for example, never sold more than eight hours after baking (except at “day old” scavenger prices). The number of real bakeries, ones that take very seriously the task of making “the daily bread”, per capita is large compared to any US city. This can be dug up in statistics, but is easier to realize by just walking down any street in a German city. Literally every other shop is a small bakery with a dozen different types of bread that was baked that same morning.
Bakers up at 4am all across every town and city
Another factor is the wide range of fresh ingredients included. A short list of the types of bread and various ingredients is vast, and varies from region to region. Six hundred main bread types are well known and this does not include many specialty breads and rolls.
In addition to wheat, bread is often made with rye, barley, potato, oat, spelt, soy and other lesser known grains. Added seeds, nuts and fruit often include one or more of the following (partial list):
sunflower seeds
pumpkin seeds
poppy seeds
fled seeds
walnuts
raisins
currants
sesame seeds
olives
linseed
hazelnuts
almonds
oat flakes
whole gain groats
whey
In Germany, at any common bakery on the street, most, if not all of the items described above would be available on any given day. No need to go to a special, overpriced “organic” or “gourmet” bakery in some high end neighborhood. Just any average bakery will do.
Oddly, these same ingredients are often touted in online health advice articles – implying that there are health benefits to adding these “special” ingredients to one’s diet, all while other countries have had them as daily menu items for centuries if not thousands of years.
Taking all of the above into account, it should come as little surprise that, in the US, obscure health issues due to the lack or misuse of heretofore standard food items would be on the rise. In the case of gluten intolerance, it rises to practically epidemic proportions. Fixing this for any individual, short of taking residence outside the US, would require extra efforts and involve a possible increase in the cost of nourishment. However, considering the alternatives (suffering with a condition without a cure), it might be well worth it.
The US News And World Report proclaimed the Mediterranean diet the top rated and best overall diet for 2019 and 2020 among the total 41 other popular diets evaluated by a panel of experts in diet, health and nutrition.
A lot of us have been spending much more time at home due to the isolation safety measures and business restrictions due to COVID-19. If you’re like me – that also means you’re eating much more than usual too (easy and fast access to the kitchen, right?). If you are looking for a change in your eating plan that is also heart-healthy, the Mediterranean diet might be right for you.
The diet traditionally has been meant for foods, flavors and cooking methods that are available and readily utilized in the countries that surround the Mediterranean Sea. There isn’t an exact meal plan or recipe that can pinpoint or pay homage to that which is “The Mediterranean Diet”, however most meals are known to be rich in fruits and vegetables, whole grains, beans and nuts, with olive oil used as the primary source of fat.
Meals are therefore more plant-based rather than meat-based; red meat is not eaten often and very infrequent if so, instead, seafood and poultry serve as principal protein sources, and even so in moderation. Dairy of cheese and yogurt are also often eaten daily. Even wine is customary in moderate amounts with each meal.
Mediterranean diet consists of very minimal if any processed foods, utilizing fresh and locally grown sources that are in season, this could be seen as a stark contrast to some of the more Westernize meals where there is access to heavily processed, “fast foods” and imported goods. The Mediterranean diet does leave room for indulgence, so a little piece of cake, or soda isn’t off the table, however the key is in the moderation.
The options for meals are plentiful and never boring, since the emphasis is on fresh, your plate will always be booming with color.
Implementing any type of food program is one parts eating the right foods, but also a big part on one’s mentality and attitude. This isn’t a type of diet where calories have to be counted, nor is overly restrictive in what you can or cannot eat, which can be extremely important for longevity and the desire to keep up healthy eating habits.
There is also a lifestyle element attached to the Mediterranean “diet” that is also strongly associated with all the mental and physical benefits. First, this includes having an active lifestyle, walking is central with many Mediterraneans’, however any daily physical activity will do. In addition, creating social interactions with other is also core, this can mean having a family dinner, or meeting with friends and using meals as an occasion to share and engage with others.
Eat fruits and vegetables daily
Use olive oil for healthy fats
Eat fish and poultry or beans and eggs versus red meat
Incorporate whole grains
Reduce sugar intake
Drink wine instead of beer or other liquor
Add spices to add extra flavor to any dish without the need for too much salt
The Complete Mediterranean Cookbook
Bring the Mediterranean–from Italy and Greece, to Morocco and Egypt, to Turkey and Lebanon–into your kitchen with more than 500 fresh, flavorful recipes. This comprehensive cookbook translates the famously healthy Mediterranean diet for home cooks with a wide range of creative recipes, many fast enough to be made on a weeknight, using ingredients available at your local supermarket.
The structure of the book follows the guidelines of the Mediterranean Diet Pyramid. You’ll find large chapters devoted to Beans and to Vegetables, the Seafood Chapter is larger than Poultry and Meat, and the Fruits and Sweets chapter, while shorter, is packed with recipes you can truly feel good eating.
Recipes include Spiced Baked Rice with Potatoes and Fennel, Tagliatelle with Artichokes and Parmesan, Orzo with Shrimp, Feta, and Lemon, Za’atar-Rubbed Chicken, Greek-Style Braised Pork with Leeks, and Orange Polenta Cake. Also Available on Amazon.
It seems as if so many of us have less robust digestion than we would like. Perhaps due to the “modern” mix of food types, or the high percentage of processed foods we consume, almost everyone would like to digest more easily and completely. Bitters, traditionally, contained a mixture of herbs and spices along with some alcohol, which acted as a preservative and enhancing agent.
As far back as the ancient Egyptians, who appear to have added herbs thought to contain medicinal powers to batches of wine. By the Middle Ages, distilled alcohol was combined with concentrated herbs and tonics. In the east, such as in China and India the use of bitter herbs goes back thousands of years beyond any exact recorded date.
Holiday Feasts Meet “Bitter” Antidote
In a fitting connection to todays US Independence Day celebrations, it was in the America of 1806 that the first “Cocktails” became popular – which was at the time concocted out of “bitters”, spirits, sugar and water.
In the present day it is the digestive benefits of the herbs themselves that have become popular often without alcohol at all, but rather purely as a medicinal digestive aid. Both in Ayurvedic and Chinese herbal medicine, for over 3000 years, the benefits of herbal bitters was recognized and in wide usage.
Simply put, the herbs in digestive bitters aid digestion by stimulating bitter receptors on the tongue, stomach, gallbladder and pancreas. The internal reaction to these compounds is an improved digestive functioning through increased production of digestive juices such as stomach acid, bile and enzymes to breakdown food.
Digestive enzymes are essential to life and are naturally produced in our bodies and digestive system. Nutrients are processed into a state that allows us to absorb all the nutrients. Another role for enzymes is to protect us from pathogens in food.
Rather than adding to this process, for example by introducing additional enzymes, bitters stimulate the natural production that is already occurring in the body. In the case of our modern American diet, so lacking in traditional bitter tastes in general (the exception being the dill pickle in the hamburger, as the old joke goes) introducing these herbs, known for a bitter and yet somehow soothing effect, can actually produce far more natural stimulation of the digestive system than one might otherwise expect.
Click to Buy “Apple Cider Vinegar” and at the same time help Lynxotic and All Independent Local Bookstores. Also Available on Amazon
In a personal anecdote, an associate known to the author has a mild case of Pancreatitis, one variation of which can be a chronic inflammation of the pancreas. The symptoms are an inability to digest due to a lack of enzymes normally produced by a healthly pancreas. The inability to digest can cause severe pain and can reoccur anytime a meal is taken. Needless to say, this is a serious problem for those who suffer from it. Unfortunately, there are no simple treatments available and, short of risky surgical procedures, only pain medications and intravenous feeding in a hospital are available as treatment. There is no cure, and it can be fatal.
Interestingly, in the case of our colleague, the bitters we describe below elicited an immediate, seemingly miraculous, recovery. No pharmaceutical drugs of any kind were involved. The recovery was within 24 hours and there has been no return of symptoms, as long as the bitters are used regularly.
While this seems wild, even far fetched, the secret may lie more in typical “modern” eating habits rather than in any superpowers unknown to mankind (remember bitters have been known and revered for thousands of years). Our friend admitted to a stressful period of time, before his condition first arose, when fast food and generally unhealthy eating habits were the norm for him.
While this is an extreme example, the idea that any of us, for example, after a large and tasty 4th of July BBQ celebration, might find ourselves in need of a boosted digestive performance, is anything but unlikely.
As discussed from the historical synopsis above, most traditional bitters contain alcohol, and while for many, this may be neutral ingredient, our colleague is allergic to anything alcoholic, so he sought out one alternative product that was alcohol free (Cider Vinegar Bitters from Urban Moonshine).
Cider Vinegar Bitters add an additional zing to the herbal mix
While the concept is amazingly simple: bitter flavors stimulate better digestion and are an important part of the spectrum of the human palate, the ingredient combinations can vary greatly. The examples shown below can be used as an example of two, not typical but very effective products.
Once this “bitter” remedy is in your “go to” arsenal of healthy antidotes to real world stress and the challenges of overindulgence, the problems you might have been experiencing could soon be a thing of the past. Best taken shortly before meals, Digestive Bitters, can be used to aid in digesting on special occasions, or as a part of an every-day health regime to reduce inflammation and stimulate better nutrient assimilation.
Although the anecdote above related to a particular disease (Pancreatitis), many more common, and less serious, conditions are also often reduced or eliminated through use of bitters, according to Dr. Shannon Sarrasin, ND: heartburn, gas and bloating, constipation, reduction of food sensitivities, possible reduction in sugar craving, less blood sugar irregularities, liver detoxification, and more.
Bitters are not recommended if you suffer from gastritis, stomach ulcers, gallbladder disease or kidney disease. As with any medicine or herbal supplement please consult a doctor or practitioner before using.
Simple yet mighty green drink filled with many health nutrients
Looking for a way to kick-start your day? Since a lot of us are basically stuck at home due to COVID-19, starting the day on a healthy note could be much needed. Many are turning to an unlikely source: a cool cocktail of celery juice. Best known as a very low calorie, high-fiber stalk for chomping while dieting, the juice option for celery is catching on as a healthy, refreshing drink.
Celery juice consists mainly of water, which can help in keeping your body hydrated. Staying hydrated and having adequate water intake is essential; proper hydration can help regulate body temperature, manage blood pressure and also supports gut and kidney health.
Long known as a low-calorie vegetable, it is also high in vitamins such as Vitamin A, K and C as well as being a source of potassium and, of course, the aforementioned high dose of fiber (even in juice form, apparently). Additionally, celery juice is said to be an anti-inflammatory agent and a contributor to gut health and ease of digestion. (And who doesn’t need that!). You can either DIY the juice with a home juicer or visit a juice bar.
The influence of Anthony Williams, the self-proclaimed pioneer of the celery juice movement, also known as the Medical Medium has been one contributor factor for celery juices’ newfound popularity. Williams is an author of four New York Times bestselling books with a strong celebrity following, including Gwyneth Paltrow, whom posted on Goop about him. On his site, he layouts the “miracles” of celery juices and how drinking sixteen ounces daily on an empty stomach can promote, heal and reverse many health related issues.
Below we have included some information from Williams book from the publisher as well as information on where to purchase if interested. Be safe and be well!
Celery juice is everywhere for a reason: because it’s saving lives as it restores people’s health one symptom at a time.From celebrities posting about their daily celery juice routines to people from all walks of life sharing pictures and testimonials of their dramatic recovery stories, celery juice is revealing itself to ignite healing when all odds seem against it. What began decades ago as a quiet movement has become a global healing revolution.
In Celery Juice: The Most Powerful Medicine of Our Time Healing Millions Worldwide, Anthony William, the originator of the global celery juice movement, introduces you to celery juice’s incredible ability to create sweeping improvements on every level of our health: Healing the gut and relieving digestive disorders, balancing blood sugar, blood pressure, weight, and adrenal function. Neutralizing and flushing toxins from the liver and brain. Restoring health in people who suffer from a vast range of chronic and mystery illnesses and symptoms, among them fatigue, brain fog, acne, eczema, addiction, ADHD, thyroid disorders, diabetes, SIBO, eating disorders, autoimmune disorders, Lyme disease, and eye problems. Also Available on Amazon.
There are more reasons than ever to plan for great meals at home
After the Spring and Summer of this crazy year, perhaps there are things we can all look forward to during the Fall and Winter months. By now we should be experts at many new behaviors, some of which did not even have a name just one short year ago.
One thing that is a sure area that we can always learn and enjoy more of is home cooking. While we all want better health, stronger bodies and immune systems for the coming cold season, it’s also one of the most proactive, palliative psychological treatments known, a delicious home cooked meal!
And the joy of cooking and nurturing couldn’t be more meaningful than during the no-good, very bad year that many have experienced until now. Holidays are the perfect time to perfect skills from seasons past or to learn new and unexpected ways to celebrate and nourish those closest to us, not to mention ourselves!
Cookbooks can entertain and engender appreciation for food preparation and enjoyment
With all that in mind please peruse the following books we’ve selected on cooking and food enjoyment and preparation – some classic and some mergers but all the beginning of a great journey to better times that we can start today.
In Modern Comfort Food, Ina Garten shares 85 new recipes that will feed your deepest cravings. Many of these dishes are inspired by childhood favorites–but with the volume turned way up, such as Cheddar and Chutney Grilled Cheese sandwiches (the perfect match for Ina’s Creamy Tomato Bisque), Smashed Hamburgers with Caramelized Onions, and the crispiest hash browns that are actually made in a waffle iron!
There are few things more comforting than gathering for a meal with the ones you love, especially when dishes like Cheesy Chicken Enchiladas are at the center of the table. Old-fashioned crowd pleasers like Roasted Sausages, Peppers, and Onions are even more delicious and streamlined for quick cleanup. For dessert? You’ll find the best Boston Cream Pie, Banana Rum Trifle, and Black and White Cookies you’ll ever make. Home cooks can always count on Ina’s dependable, easy-to-follow instructions, with lots of side notes for cooking and entertaining–it’s like having Ina right there beside you, helping you all the way. Click here to see “Modern Comfort Food” and help Independent Bookstores. Also available on Amazon.
Half Baked Harvest Super Simple: More Than 125 Recipes for Instant, Overnight, Meal-Prepped, and Easy Comfort Foods: A Cookbook
We all want to make and serve our loved ones beautiful food–but we shouldn’t have to work so hard to do it. With Half Baked Harvest Super Simple, Tieghan Gerard has solved that problem.
On her blog and in her debut cookbook, Tieghan is beloved for her freshly sourced, comfort-food-forward recipes that taste even better than they look. Half Baked Harvest Super Simple takes what fans loved most about Half Baked Harvest Cookbook and distills it into quicker, more manageable dishes, including options for one-pot meals, night-before meal prep, and even some Instant Pot(R) or slow cooker recipes.
Using the most important cooking basics, you’ll whip up everyday dishes like Cardamom Apple Fritters, Spinach and Artichoke Mac and Cheese, and Lobster Tacos to share with your family, or plan stress-free dinner parties with options like Slow Roasted Moroccan Salmon and Fresh Corn and Zucchini Summer Lasagna. Especially for home cooks who are pressed for time or just starting out, Half Baked Harvest Super Simple is your go-to for hassle-free meals that never sacrifice taste. Click here to see “Half Baked Harvest Super Simple” and help Independent Bookstores. Also available on Amazon
True Comfort: More Than 100 Cozy Recipes Free of Gluten and Refined Sugar: A Gluten Free Cookbook
Click here to see “True Comfort“ and help Independent Bookstores. Also available on Amazon.
Over the past few years, Kristin Cavallari has become known for the healthy recipes she cooks at home for her family. In her bestselling cookbook, True Roots, she shared the recipes that keep her motivated and inspired and in turn challenged fans to cook more meals at home and live a healthier lifestyle.
Now, in True Comfort, Kristin turns her attention to some of the most-requested dishes that are hardest to find: healthy comfort food. True Comfort features her favorite recipes for cozy breakfasts (Apple Pecan Dutch Baby, Espresso Overnight Oats, and Sweet Potato Toast), lunches (Roasted Cauliflower Tartine, Nashville Hot Chicken Salad Cups, and Butternut Squash and Leek Chowder) and dinners (Red-Wine Braised Short Ribs, Oat Crust Chicken Pot Pie, and Saffron Seafood Cioppino) plus desserts (Orange Olive Oil Cake and Dark Chocolate Peppermint Silk Pie) and drinks (Cashew Eggnog and Rosemary Charcoal Latte).
With tips and tricks to put together a well-stocked pantry, fridge, and freezer, this book goes beyond the traditional cookbook to help readers feel more like Kristin in the kitchen. Click here to see “True Comfort” and help Independent Bookstores. Also available on Amazon.
Magnolia Table: A Collection of Recipes for Gathering
Click here to see “Magnolia Table” and help Independent Bookstores. Also available on Amazon.
#1 New York Times Bestseller. Magnolia Table is infused with Joanna Gaines’ warmth and passion for all things family, prepared and served straight from the heart of her home, with recipes inspired by dozens of Gaines family favorites and classic comfort selections from the couple’s new Waco restaurant, Magnolia Table.
Jo believes there’s no better way to celebrate family and friendship than through the art of togetherness, celebrating tradition, and sharing a great meal. Magnolia Table includes 125 classic recipes–from breakfast, lunch, and dinner to small plates, snacks, and desserts–presenting a modern selection of American classics and personal family favorites. Complemented by her love for her garden, these dishes also incorporate homegrown, seasonal produce at the peak of its flavor. Click here to see “Magnolia Table” and help Independent Bookstores. Also available on Amazon.
Cook with Me: 150 Recipes for the Home Cook: A Cookbook
Click here to see “Cook with Me” and help Independent Bookstores. Also available on Amazon.
Growing up with a legendary cookbook-editor mother and a food-obsessed father, Alex Guarnaschelli has always loved to cook. Now, with a daughter of her own, food and cooking mean even more to Alex–they are a way for her to share memories, such as shopping in Little Italy with her father for cured meats and aged cheeses, and tasting the recipes her mom would make from the cookbooks of the iconic authors she worked with. And, more than anything, cooking is what Alex and her daughter, Ava, most love to do together.
In Cook with Me, Alex revives the recipes she grew up with, such as her mom’s chicken with barbecue sauce and her dad’s steamed pork dumplings, offers recipes for foods that she wishes she grew up with, such as comforting and cheesy baked ziti, and details dishes new to her repertoire, including sheet pan pork chops with spicy Brussels sprouts and a roasted sweet potato salad with honey and toasted pumpkin seeds. From meatballs two ways (are you a Godfather or a Goodfellas person?) to the blueberry crumble her mom made every summer, Alex shares recipes and insights that can come only from generations of collective experience.
These recipes reflect the power that food has to bring people together and is a testament to the importance of sustaining traditions and creating new ones. Click here to see “Cook with Me” and help Independent Bookstores. Also available on Amazon.
Milk Street: Cookish: Throw It Together: Big Flavors. Simple Techniques. 200 Ways to Reinvent Dinner
Click here to see “Cookish” and help Independent Bookstores. Also available on Amazon.
Throw together fast, flavorful meals in no time with just a handful of ingredients with 200 highly cookable, delicious, and incredibly simple recipes from the James Beard Award-winning team at Milk Street.
In Cookish, Christopher Kimball and his team of cooks and editors harness the most powerful cooking principles from around the world to create 200 of the simplest, most delicious recipes ever created. These recipes, most with six or fewer ingredients (other than oil, salt, and pepper), make it easy to be a great cook — the kind who can walk into a kitchen and throw together dinner in no time.
In each of these recipes, big flavors and simple techniques transform pantry staples, common proteins, or centerpiece vegetables into a delicious meal. And each intuitive recipe is a road map for other mix-and-match meals, which can come together in minutes from whatever’s in the fridge. Click here to see “Cookish” and help Independent Bookstores.Also available on Amazon.
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Looking for a way to kick-start your day? If social media is any indicator, it appears many are turning to an unlikely source: a cool cocktail of celery juice.
Best known as a very low calorie, high fiber, stalk for chomping while dieting, the juice option for celery is catching on as a healthy, refreshing drink option.
Long known as a low-calorie vegetable, it is also high in vitamins such as Vitamin A, K and C as well as being a source of potassium and, of course, the aforementioned high dose of fiber (even in juice form, apparently).
Additionally, celery juice is said to be an anti-inflammatory agent and a contributor to gut health and ease of digestion. (And who doesn’t need that!).
Judging from numerous articles, books and posts on social media interest in the unusual beverage has had a spike in interest of late. Public figures and influencers attest to the many perceived benefits and confess to drinking a minimum daily dose, which many claim has lead to weight loss and improved feelings of well being and overall health.
One major reason for this increase of riders on the celery juice bandwagon may be due to the influence of Anthony Williams, self-proclaimed pioneer of the celery juice movement, also known as the Medical Medium.
Here with my friend Anthony William, The Originator of the Celery Juice Movement. If you guys haven’t checked out his new book Liver Rescue, it’s a life changer! @medicalmediumhttps://t.co/zeUA7hTVb5
Williams is an author of four New York Times bestselling books with a strong celebrity following. On his site, he layouts the “miracles” of celery juices and how drinking sixteen ounces daily on an empty stomach can promote, heal and reverse many health related issues.
So, skeptic or true believer, likely little harm can come from a dip in the celery juice oasis. Any testimonials or comments welcome.
