Staying In Shape Doesn't Mean You Have To Give Up The Spice In Your Life!
It's a common myth. Everyone assumes that if you're going to commit to staying in shape, you have to sacrifice all the flavor in your diet and eat nothing but white rice, protein powder and chicken breasts day in and day out.

That's simply not true! We asked some of the top athletes to help explode that myth, and they were delighted to provide us with some of their favorite recipes. Here you'll find menus for every meal of the day – even dessert and late-night snacks.

Wait until you sink your teeth into these flavored creations – you'll be amazed that something that tastes so good can be so good for you!

1. FRENCH CREPES
2 cups flour

2 large eggs

2 Tbs sugar

2 cups milk

2 Tbs Cooking oil

Combine the flour, sugar, eggs and milk and beat until smooth. The resulting batter should be the consistency of thick cream. Add oil to the batter and mix lightly. Spray an 8-inch crepe pan with non-stick cooking spray.

Ladle about ½ cup of the batter into the pan and rotate the pan to spread the mixture evenly. Cook the crepe until it looks firm and is lightly browned at the edges (about one minute). Turn the crepe over with a thin spatula and cook the other side about 30 seconds. Re-coat pan with non-stick cooking spray about every other crepe, or when crepes begin to stick.

Add your favorite sugar-free fruit filling to top off these thin, delicious breakfast favorites.

(* Standard Cup Measurement: 1 cup = 250ml)

2. FRUIT FLAVORED OATMEAL
1 cup one-minute oatmeal

Rais cup raisins

Wal cup walnuts, chopped

1 banana, sliced

¼ cup skimmed milk

1 tsp artificial sweetener

Cook the oatmeal and place in a bowl. Add fruit and walnuts; mix in milk and sweetener and enjoy! Add cinnamon if desired.

3. BLUEBERRY PROTEIN PANCAKES
1 cup oatmeal

8 egg whites

¾ cup blueberries (frozen or tinned if not in season)

6 tsp sweetener

Mix all ingredients in a blender until consistency is smooth. Cook in pan coated with non-fat cooking spray; turn once to cook both sides. Makes one serving. Each serving consists of: protein 50g, carbohydrates 60g, and calories 440.

This recipe really packs the protein and carbs to give you energy for your morning workout.

4. EGG WHITE OATMEAL PANCAKES
8 egg whites

1½ cup Quaker Oats

2 tsp sweetener

Pinch of salt

1 tsp cinnamon

Blend all ingredients in a large bowl until mixture resembles pancake mix. Use a quarter of a cup for each pancake, pouring the mixture onto a hot frying pan. Cook until golden brown on each side and serve. This recipe delivers 30 grams of protein and 78 grams of carbohydrates.

These pancakes are great for dieting or anytime at all. Eat them plain or add your favorite jam or syrup.

5. OATMEAL PANCAKES OR WAFFLES
2-3 cups oatmeal (quick or old fashioned) or oatmeal flour

5 egg whites, lightly beaten

2 large apples

2 bananas

2 tsp ground cinnamon

Sp tsp sweetener

Grate the apples and mash the bananas. Mix the oats with egg whites and stir until well mixed and add sweetener and cinnamon. Preheat frying pan (for pancakes) or waffle iron (for waffles) to 375 ° F / 190 ° C. Add the apples and bananas to the mix and stir well.

For Pancakes: Pour slightly less than ¼ cup batter for each pancake onto hot frying pan (lightly greased with non-stick cooking spray if necessary). Turn pancakes when top and edges look dry.

For Waffles: Cook in hot waffle iron (lightly greased with non-stick cooking spray) until steaming stops and the waffles look brown and dry.

Start your day right with this sweetener!

6. BEST-EVER PANCAKES
1½ cup porridge oats

8-10 egg whites

1 egg yolk

1 cup raisins

1banana (sliced)

1 cup strawberries (sliced)

½ cup almonds (slivered)

½ cup sodium free baby food (pear, apple sauce, banana or peach cobbler flavor).

2 tsp cinnamon

2 tsp sweetener

Mix oats in large bowl with egg whites and yolk. Pour into frying pan coated with non-fat cooking spray. Cook like a pancake, turning once to cook both sides. Transfer from pan to plate. Sprinkle with cinnamon and sweetener, and then spread other ingredients over the top.

7. MARINATED STEAK WITH HONEY-PINEAPPLE SAUCE
1 small onion, chopped

1 green pepper sliced

White cup white wine

Apple cup apple juice

Ter cup teriyaki sauce

2 tap soy sauce

1 clove fresh garlic, minced (or 1 tsp garlic powder)

Sp tsp ginger

16 oz very lean steak, cut into strips

½ cup tinned crushed pineapple (unsweetened)

2 tsp cornflour

2 tsp honey

Non-stick cooking spray

In a medium mixing bowl combine onion, pepper, wine, apple juice, teriyaki sauce, soy sauce, garlic and ginger. Add steak, marinate in refrigerator for three hours or overnight for incredibly flavored meat. Remove steak from marinade. Grill for 3-4 minutes per side on a foil-covered grill pan coated with non-stick cooking spray. Meanwhile, pour remaining marinade into a saucepan. Add pineapple, cornflour and honey. Mix while heating over a low heat for three minutes. Pour sauce over steak and serve with rice.

Makes four servings. Each serving contains: protein 24g, carbohydrates 27g, fat 11g, fiber 1.5g, calories 303.

8. MEAL-IN-A-POTATO
2 large russet potatoes

1/3 cup skimmed-milk

Reduced cup reduced-calorie margarine

½ cup grated low-fat mature cheddar cheese

1 Tbs chopped chives

Pinch salt (if desired)

Pinch black pepper

½ cup tinned black beans

Low cup low-fat cottage cheese

Preheat oven to 425 ° F / 220 ° C / Gas Mark 7. Scrub potatoes, then prick skins thoroughly with a fork. Place them on the middle shelf in the oven and bake for about one hour (they are done when you can easily pierce them with a fork). Cool for 10 minutes. Slit the tops and scoop out the insides into a medium mixing bowl, leaving the skins intact. Add milk, margarine, cheese and chives to the bowl and mash with a fork. Season with salt and pepper if desired. Stuff each potato skin with filling, place on a non-stick baking sheet and return potatoes to the oven for 5-10 minutes. Meanwhile, heat black beans in microwave. When potatoes are done, top each with half the beans and cottage cheese.

This souped-up potato is perfect for lunch, dinner or a post workout treat.

9. FRESH FISH SALAD
1 cup fresh tuna fillet

1½ cups fresh salmon fillet

1 cup iceberg lettuce

Red cup red pepper

1 cup asparagus

Grill the tuna and salmon, adding some natural salt-free seasoning to taste. Chop the lettuce, red pepper and asparagus, and place in a bowl. When fish is ready, cut into small pieces and toss with salad. Add your favorite low-fat salad dressing or balsamic vinegar, and some walnuts for healthy fat.

If fish isn't your game, try this recipe with chicken breast instead!

10. BLUEBERRY APPLE FILLET SALAD
3 oz of fillet of beef

4 cups of fresh spinach – discard the stems

2 oz blueberries (fresh if in season, if not use frozen or tinned)

1 large apple (sliced)

1 large tomato (sliced)

1 large onion (sliced)

1 oz oatmeal (uncooked)

2 Tbs balsamic vinegar

Salt and pepper to taste

Balsamic Dressing:

2 Tbs balsamic vinegar

1 tsp sweetener

1 cup water

Grill the fillet to your liking (rare, medium, etc). in a frying pan add a few drops of olive oil and then add the oatmeal and sliced ​​onion. Stir until golden brown. In a medium bowl, toss the spinach with the balsamic dressing and add the blueberries, sliced ​​apple and tomato. Sprinkle the roasted oatmeal over the top and slice the fillet of beef over the salad.

Makes one serving. Each serving consists of: protein 17g, carbohydrate 48g, fat 12g, calories 359.

11. YUGOSLAVIAN CHICKEN
8-10 oz of skinless, boneless chicken breasts, cut into cubes

3 cups green pepper strips

2 cups chopped fresh tomatoes

1 cup chopped onion

1 cup mushrooms

2 tsp extra virgin oil

1 tsp crushed garlic

Sp tsp cayenne pepper

1 tsp Worcestershire sauce

Salt and pepper to taste

Heat one teaspoon of extra virgin olive oil in a non-stick frying pan. Add pieces of chicken breast; add salt and pepper. Sauté chicken lightly. As it browns, add one teaspoon olive oil, vegetables and spices into a second frying pan and cook for about five minutes. Pour vegetable mixture over chicken and serve.

Makes 4 servings. Each serving contains: protein 50-65g, carbohydrates 44-55g, calories 800.

12. HONEY-BOURBON PORK TENDERLOIN
3 X b lb pork tenderloins

½ cup diced onions

1 Tbs minced fresh ginger

½ cup lemon juice

2 Tbs olive oil

½ cup bourbon

4 cloves garlic minced

Low cup low-sodium soy sauce

Honey cup honey

Sp tsp salt-free seasoning

Sp tsp black pepper

Cooking spray

Trim the fat from the pork. Combine onion and next 7 ingredients in a large bowl. Add pork to bowl and cover with cling film. Marinate in refrigerator for 30 minutes. Remove pork from bowl, reserving marinade. Sprinkle salt-free seasoning and pepper over pork. Spray grill with non-stick cooking spray. Place pork on grill under a medium-low heat. Cover with foil and grill for 30 minutes or until the meat is just slightly pink in the middle. Turn and baste the pork occasionally with the remaining marinade. (If you have a meat thermometer, use this to test the temperature of the meat: it should be a constant 160 ° F / 71 ° C).

When cooked, cut tenderloins into ¼ inch thick slices. Serve and enjoy.

13. FRUITY CARROT CAKE
2 cups wholemeal flour

1½ tsp bicarbonate of soda

1 tsp ground cinnamon

Sp tsp salt

Sp tsp ground nutmeg

Sp tsp cloves

1¼ cup finely grated carrots

1 cup unsweetened apple sauce

1 cup vanilla fat-free yogurt

½ cup diced dried fruit and raisin mixture

Brown cup brown sugar

¼ cup sugar-free apricot jam

3 egg whites

¼ cup crushed pineapple

2 tsp vegetable oil

1 tsp vanilla essence

Preheat oven to 350 ° F / 180 ° CGas Mark 4. Spray a cake tin 9''x3 '' with non-stick cooking spray. Mix flour, bicarbonate of soda, cinnamon, salt, nutmeg and cloves in a large bowl. Add remaining ingredients, mix until well-blended. Pour into cake tin. Bake for about 45-50 minutes or until skewer inserted in the center comes out clean. Cool cake in tin for 10 minutes. Run knife around edges of tin to loosen and turn out.

14. STRAWBERRY BANANA LOAF
2 eggs

Oil cup oil

1 cup sugar

½ cup mashed strawberries

½ cup mashed bananas

1¾ cups flour

½ cup rolled oats

2 tsp baking powder

Sp tsp bicarbonate of soda

Sp tsp salt

In a bowl, beat eggs until frothy, stir in cooking oil, sugar, strawberries and bananas. In a separate bowl, combine flour, rolled oats, baking powder, bicarbonate of soda and salt. Stir to distribute evenly, then add to first bowl, stirring lightly. Spoon into a greased loaf tin. Bake in oven at 350 ° F / 180 ° C / Gas Mark 4 for about an hour or until skewer placed in center comes out clean. Leave to cool in the tin for about ten minutes, and then remove from the tin to finish cooling on a rack.

15. BEEF STROGANOFF
16 oz lean sirloin cut into cubes

2 oz sweet and sour pickles

2 oz onions

2 oz chopped tomatoes

1 cup soya milk

1 tsp cayenne pepper (optional)

8 oz cooked rice

1 Tbs olive oil

Sp tsp crushed pepper

Sp tsp paprika

1tsp garlic salt

Pour the olive oil into a frying pan; heat on high. Add the beef and seasoning with half the garlic and salt; stir until medium rare. Add the onions and pickles (and cayenne pepper if you desire a spicier stroganoff). Stir-fry for one minute, then add the tomatoes. Continue to stir and add the rest of the seasoning except the soya milk. Turn down the heat and allow to simmer. Add the soya milk, continue to stir. Remove the pan from the heat before the soya milk begins to coagulate. Serve over the rice.

Makes 4 servings. Each serving contains: protein 24.7g, carbohydrates 20g, fiber 1.6g, fat 9g, calories 258.

Are you suffering from gas? Bloating? Constipation? Stomach upset? Gastrointestinal issues are all too common and unfortunately can get you down. Luckily, there are some simple tips you can use to help get your digestive system in better order and help you feel well again.

The digestive system is a group of organs working together to convert food into energy and essential nutrients and feeds the whole body.

Let us look at what these tips are so you can begin to implement them in your day…

1. Add A Probiotic. Perhaps the single best thing you can do to help improve your digestive system is to add a probiotic to the picture. Probiotics are great for helping to not only enhance the digestive process but also strengthen your immune system.

Most people are not getting sufficient levels of probiotics in their eating plan, so adding one is a super fire way to change that.

2. Sip Warm Water. You might also consider sipping a glass of warm water during your meal. Sipping water while eating can help your digestive system relax a little and will also assist with the breakdown of the food you eat.

Don’t drink too much water though: too much may make digestion difficult, and this could leave you feeling bloated.

3. Stress Less. Stress is one of the worst things you could do if you hope to keep your digestive system feeling its best. When you are stressed, the sympathetic nervous system is ruling over your body. When your body is trying to digest food, the parasympathetic system is the one that needs to be in control.

Both systems cannot be working at the same time consequently this creates strain over your entire body. So before you eat your next meal, consider doing some deep breathing to calm yourself down.

4. Eat Slowly. Slowly chewing your food is also a good trick to help give your digestive system a boost. Your digestive system can only handle so much food at a time, so if you attempt to gulp your meal, you are going to feel the effects shortly after you finally do stop eating.

Eating slowly gives you the chance to listen to your body’s internal signals on when it is time to stop eating, so this might also help you lose weight.

5. Chew Your Food. Finally, it should go without saying but make sure you chew your food thoroughly. Too many people rush when they eat and only chew their food partway. As this is the first step in the digestion process, the more you break food down, the less work it will be for the rest of your digestive system.

Take a little extra time and chew your food; you will be doing your body a big favor. Keep these tips in mind and put those digestive problems behind you.

Eating out is very common in today’s world. One does not want to be the odd one out by always refusing to eat out with friends, family and colleagues in a bid to eat good home cooked meals and sticking to their health goals. Also, people are travelling more from what they used to once – whether it is for work or for leisure. However, it is possible to have a balanced and healthy lifestyle while still eating outside of home. All that is needed is making sound choices.

While eating food at a restaurant or at a food café or at a buffet, we may not know which food options are loaded with fat and calories. This becomes difficult for people on weight loss programs or those with clinical conditions. But, it does not mean that they do not eat out. Today healthier options are available at restaurants and food cafés and good choices can be made at buffets.

Just following the simple guidelines below will help you make healthy and guilt free food choices:

1. Skip the fancy drinks

Both, alcoholic and non alcoholic drinks add to only calories in a meal. The margaritas, pina coladas and the other fancy drinks are laden with sugar. If a drink is must, a glass of wine or a simple martini can be an option. For those preferring a non alcoholic drink, buttermilk, jal jeera or a light lemonade can keep away the unwanted calories. However, plain water is always the best option.

2. Appetizers and Soups

Avoid fried or breaded appetizers, which are generally high in calories. Of course, you can also save calories by skipping the appetizer altogether. Steamed appetizers like momos, grilled chicken, dimsums, etc are good options. When choosing soups the best choices are broth-based or tomato-based soups. Cream soups, chowders and pureed soups can contain heavy cream or egg yolks.

3. Salad tips

Those opting for salads before the main course tend to eat fewer overall calories. However, avoid creamy cheese, honey based dressings, cheese, potatoes, bacon, fried noodles, croutons etc in salads as they are high in calories. Instead, squeeze a lemon or try rice vinegar or balsamic vinegar. If you want to order a dressing based salad ask for the dressing on the side as then the amount of dressing you put in the salad will be in your control. A salad with just some vegetables, corn, lean meat or beans could be a great filler. Stir fries can also be a great option instead of the salad to help you avoid eating more calories later.

4. Watch the portion sizes

At restaurants, since the dish ordered is usually sufficient for 2-3 people, split the dish with your partner instead of eating the entire portion yourself. If you are at a fast food restaurant, order the small sized meal instead of the large sized one. Let go of the fries and the carbonated beverages.

5. Make your meals low in fat

When you go out at a restaurant to eat always check how the food is prepared. Check whether the food is broiled, poached, grilled, baked, or steamed as it tends to be lower in fat than foods that are fried. Limit foods that come with cream sauce or gravy. Avoid or have butter, sour cream, gravy, and sauces served on the side. This will allow you to control how much you eat as they are high in fat and calories. While ordering for burgers and sandwiches avoid ordering them with cheese, bacon, and other sweet sauces and opt for whole wheat or multigrain bread with added vegetables. With sandwich meals, choose water and fruit or plain yogurt if they’re available, rather than sugary or carbonated drinks, chips, and fries. Choose seafood, chicken, or lean red meat rather than fatty or processed meats.

6. Add fruits, vegetables, and whole grains

At fast food restaurant ask if french fries can be replaced by fruit or salad. Order extra vegetables with pizza, sandwiches etc. Indian, Thai and Japanese restaurants have a lot of vegetarian options available. Always opt for brown rice, whole wheat pasta, whole wheat or multigrain bread and tortillas instead of white rice, pasta, or white bread.

7. Be aware of overeating at a buffet

Check the entire buffet before you start filling your plate. Always start with a soup (non-creamy, broth based), fill the plate with veggies; opt for non-fried and less oily options. Instead of sugar sweetened beverages opt for plain water, buttermilk or jal jeera. Avoid butter / oil laden kulchas, puris, parathas, butter nan and ask for plain wheat rotis. Instead of desserts go for fresh cut fruit plate. Always wait for 5 to 10 minutes before going for a second helping.

8. Be conscious of what you eat while travelling

At hotel breakfast buffets do not eat large portions. Have a healthy mix of foods rich in carbohydrates and proteins with some fresh fruits. Make healthier food choices at meal times. Always drink plenty of water during travel as that is one aspect often neglected. Pack healthy snack options like roasted makhanas, nuts like almonds, walnuts, pistachios, dried fruits like dates, anjeer, apricots, raisins etc to avoid unhealthy snacking. Instead of drinking carbonated beverages always check for the availability of coconut water, buttermilk etc. Fresh fruits are also a good option to keep yourself from indulging in fried and other unhealthy foods.

Dining out does not by any means letting go of your health goals. Following the above tips will let you enjoy eating out with lesser guilt and keep you happy and satisfied. Today, healthy options are available when one wants to eat out, however the guidance on how to make right food choices is needed. Besides individuals taking care of their health goals today, we see companies investing in the health of their employees through their corporate wellness programs as their executives and other employees on the field are constantly on the go. Eating out need not be unpleasant – one can make it enjoyable with sound health with the correct choices. Also for some people it become difficult on weight loss programs or those with clinical conditions. But, it does not mean that they do not eat out. Today healthier options are available at restaurants and food cafés and good choices can be made at buffets.

People who love freshly ground black pepper should not panic when they read this article. Black pepper taken in moderation has mainly positive effects on our body as it provides it with the trace minerals chromium and vanadium. Vanadium is being researched because it might be beneficial to those with Type-2 diabetes as it may reduce blood sugar levels and improve sensitivity to insulin, so one study showed which involved patients with Type-2 diabetes. However research is in its early stages so nothing can be definitely said about vanadium and its health benefits.

The peppers that can be harmful are the red ones, red chilli peppers and cayenne in particular which contain capsaicin. This substance is sometimes found in ointments which are used to relieve skin irritations and pain from joints and muscles affected by arthritis and rheumatism. Capsaicin is a hot substance which gives chillies their bite and it is used in medicine as it blocks pain signals to the brain. However, if you get this substance on your skin, it will probably cause a burning sensation and it can damage the cornea in the eye as it is an irritant. It may have anti-microbial and antioxidant effects but research is still on-going.

Capsaicin can cause an increase in stomach acids, so people with too much of them should avoid eating red peppers or their derivatives. Capsaicin should not be taken with aspirin as it increases the risk of bleeding associated with it. If you are using theophylline for asthma then capsaicin should be avoided as it can increase the theophylline in the body to toxic levels. Also if you are taking medication to thin the blood or ACE inhibitors then avoid capsaicin.

However if you are a healthy individual a few chilli peppers here and there in moderation will do you no harm. If you eat too many or indulge in chilli-eating competitions however you will probably irritate your stomach and could get peptic ulcers. Research is underway to discover if capsaicin can help combat obesity, as eating chillies appears to increase the body’s production of heat for a short time. This may help to regulate blood sugar levels by helping to break down carbohydrates ingested in a meal.

People who are allergic to kiwis, bananas, chestnuts and avocados may also be allergic to cayenne pepper and chillies.

In some people spicy food which contains chillies, cayenne pepper and black pepper along with other spices, can suffer from acid reflux, which is not fatal or dangerous, just troublesome and results in burping; this is the body’s way of telling you that it can’t handle spicy food well. Chronic acid reflux disease can in rare cases result in esophageal cancer. If you suffer in this way after eating spicy food, cut down on the spices especially at night as acid reflux can also erode the teeth.

Eating spicy food including chilli peppers can lead to insomnia, as well as impairing the ability of the taste buds to distinguish between different flavours. There is also an ailment known as geographic tongue which is the rapid irritation of the tongue after eating very spicy, peppery food and this causes strange patterns to form on the tongue, and can weaken the sense of taste for up to a month. Clearly this is not life-threatening, but it can be annoying.

Peppers are good for us if we are healthy individuals, but if you take any supplements containing cayenne or chilli pepper derivatives you should consult your health care provider before taking them. In fact this advice goes for all supplements that can be bought over the counter. Commonsense is necessary so that you don’t over-indulge in pepper, but in moderation, it is unlikely to harm you.

You are putting together a list of foods that you can eat on a vegan diet. I suggest to start eating plant-based. When you are shopping, it is smart to come up with a list of foods that you can eat on your vegan diet.

Eating plant-based will not always be the easiest thing to look for, but it just takes a little time to organize. A lifestyle is all about organization. I would like you to see some of these options I have come up with.

Foods For Breakfast

• Tofu – this is a great egg replacement used in any combination of an egg breakfast. Burritos or egg sandwiches.
• Oatmeal – A good organic oatmeal is something everyone should at least eat 2 or 3 times a week. Especially for the great benefits that oatmeal provides for your heart. Also you can add any type of fruit to add to the flavor if you have a problem with the taste.
• Smoothies – Again this can be any combination of fruits and vegetables.
• Organic cereal, granola – These are items you can add fruit to as well, if you want that extra boost.

I love these for lunch

• Chickpeas – These can be used in many ways. My personal is my homemade humus. I make a large batch at once and keep it in a container in the refrigerator. I will actually take about a 3/4 cup size to work. It gives me energy and curbs my hunger.
• Tempeh – I have sliced these up and fried them the night before. Then warmed them up and placed in between to slices of organic bread.
• Organic brown rice – This is one of my favorites, I will make a tomato, cucumber, mint, onion mix and actually mix them together. Add a little salt and olive oil. You can eat this hot or cold.
• Kidney beans or any beans – These are a great protein boost anytime of the day. Can eat them cold, hot or in any type of meal.
• Sweet potato or potato – We will slice either or both together as wedges or quarters. Mix with a bit of organic olive oil, Himalayan salt, pepper and some basil. We bake them until they are crispy. Fries anybody?

Snack time can be challenging and need to battle cravings

• peanut butter – PBJ, that’s all I have to say about that! Make sure the jelly is organic. Peanut butter and jelly sandwich, if you were wondering.
• Kale chips, banana chips, or dried fruits – If you have a dehydrator, you can do this as cheap as possible without spending a ton on packages of dried fruit.
• Nuts, sunflower, pistachios – Nuts, nuts and nuts. Anytime you can incorporate nuts into your diet, it is a protein boost to will last you throughout your day.
• Applesauce – There are grocery stores out there that have organic apple sauce.

The family meal time, finding the right options to please everyone.

Instead of providing a detailed list for dinner, all the items above can be used in any variety or combination to make a 100% healthy meal. Because your day could end up being a very busy, time-consuming adventure, it maybe hard to work in the all the fresh vegetables. Here is your chance. I always mix in stir fry’s using the brown rice you may have cooked earlier for lunch. When I make it, I use the rice cooker so we can use left over rice for an extra meal.

There are all kinds of variations of salads. Imagine adding some of the dried fruit, cooked Tofu or Tempeh as a chicken replacement on a Caesar salad. You get the point. I also use Tofu or Tempeh for any meat replacement. Personally I like Tofu the best. I will add a bit of organic olive oil just to brown it up nicely to have the ground meat texture. I will use that in any variation like spaghetti or what ever your favorite combination you would use meat in.

I hope I am laying the foundation for you to come up with your own variations of your old recipes. It can be done. One thing I want to remind you of is to make sure your using organic brands and look at the labels to make sure they are dairy free and have no animal by products in them. A little planning can go a long way.

I believe every one of us has faced a picky eater now and then. If you are a mom you’d know how frustrating it is to make your picky kid eat. I’ve witnessed my nephews. Whenever I see them, their mom is struggling to make them eat and still she is often unsuccessful.

I ended up looking up tips to help the poor lady with getting her kids to eat. I found some tips that actually worked for her kids.

I’d like to share them here today and see if you can get your picky eater to eat better.

Start very small: When trying something new for your kid, don’t offer a large portion. Start with a small piece like a tiny crumble of cheese, a single pea or a tiny bite of noodle and encourage them to try it by telling them they can finish eating it in a second and then have their favorite food. If your kid eats the new food, increase the portion next time and follow with what they already like to eat.

Be Patient and Stick with it: This may sound easier said than done to many parents, but you’ve probably heard it that a kid has to try something 10 to 15 times before he or she likes it. But the good thing to know is that it gets easier once a kid tastes new food the first time. Some accept the food after six or seven tries. Don’t rush; give the kid some time so he doesn’t feel pushed, that will reverse the process.

To avoid ruining your meal time for the whole family, it’s better to offer new foods during snack time.

Balance Snacks and Drinks: If your toddler drinks liquids, like juices, water and milk all day, he or she will be full by meal time and most likely won’t eat anything. The best way is to balance the feeding time for kids by offering 3 meals and one to three snacks at somewhat consistent times.

A lot of children who eat more snack foods and drink fluids all day refuse to accept new foods.

Peer Pressure: This is a strategy I heard of often and works for most moms. Invite your child’s friends or favorite cousin, neighbor for lunch and offer them foods you’d like your child to try. When they see their friends eating it, most likely they’d like to try it as well. Kid’s like to do things their friends do. So it works pretty well. That is the reason kids try new foods more at school when they see other classmates eating it, it makes them interested at least to try something they see others doing.

Focus on Flavor and Texture: If kids don’t like something they see, they will be hesitant to try it. You should focus on the texture of the food. Some kids don’t like to try big pieces or crunchy food. Try different ways with the same food and see if they will it. For example make puree, or smoothie to see if they’d like the flavor of the same food they were avoiding. It’s OK to puree food for a 5 year old picky eater. Same with the other type, if your kid likes crunchy food, or flavorful, offer them likewise.

Is He Really Picky? It is a possibility your picky eater isn’t as picky as you think. It is known that extreme picky eaters accept only less than 20 foods. They are often sensitive to color, temperature and texture. To find out how many foods your child eats, write them all down and see if it goes over 20. If it is fewer than 20, then you should see a local dietitian.

Do not be alarmed, this not controversial advice, so there is no reason to be skeptical. We will not suggest you try some crazy diet just for the sake of weight loss or controlling Type 2 diabetes. There are healthy ways to go about these issues, and the idea is to discuss what works well without consequences. That said, we still hold the belief you should not eat right away when you feel hungry. Most likely you will realize it is not “real” hunger. Real hunger is said to occur when you have gone well beyond twelve hours without eating, or when you have overly deprived yourself.

When is the last time you went for a blood test? Typically, you are usually advised to go twelve hours without any food intake before having blood tests. It is not too complicated to go this long without eating when you include the hours you sleep in the 12-hour window. All you have to do is delay or skip your breakfast.

You might have been hungry, but did you feel like you were starving? Some would say a dozen hours without eating is enough to leave them completely lethargic and desperate for a meal. But we say this is just a period of fasting, and your body can handle it just fine most of the time.

This is not medical advice, but even a period of 16 to 24 hours of fasting would not induce real hunger, and could also be beneficial. But that is beside the point. What matters here is you should not take the first hunger pangs since the last eating to mean you need to eat “right now.” In most cases, you should delay your next meal. This is especially the case if you are doing your best to lose weight, but essential if you are looking to lower your blood sugar. You would be making it very difficult for yourself to eat every time you feel like it when treating Type 2 diabetes. You need to control your blood sugar spikes, otherwise, your insulin function will not return to a healthy level.

Eating less frequently is the way to go. It is not a solution on its own, but it helps. Also, when you get used to eating less frequently and having long periods of time between your meals, you will be facilitating weight loss. Two meals a day for instance is often enough of an adjustment to induce weight loss on its own. Try it for yourself.

Learn to tame your hunger. Eat when you are more likely to be truly hungry. As a bonus, you will enjoy your meals more as well.

At times we eat for the right reasons. When we are hungry is the first example that comes to mind. As simple as it sounds, you may be surprised by how often people eat when they think they are hungry when it is a craving instead.

Since we are naturally inclined to make mistakes, there are also times where we eat for the wrong reasons. An extreme craving is worth noting. More importantly, the most anxious moments are when we eat out of boredom or worse; when we seek comfort in food. We have all been there, so you are not alone. But if you are still guilty of doing this from time to time, it is time to make some changes.

Emotional eating is not healthy. It is dangerous. You begin to lose control the moment you start. Predictably, those who eat for emotional reasons also tend to develop health problems. Type 2 diabetes and obesity are two common consequences of emotional eating since it often leads to weight gain and high blood sugar readings.

If you seek comfort in food, it is time to stop. To be fair, there is a chance you do this unknowingly. Reflect on your eating habits and where your health currently stands. If there is anything in regards to the former hard to admit and anything about your health that is concerning, there is a good chance you are guilty of seeking comfort in food to some extent. To stop this behavior, you need to realize food is not primarily a source of pleasure. While it can be pleasing to eat, especially when you are hungry, you must eat for sustenance to provide your body with what it needs to function. You can of course still eat for pleasure. You don't have to forego your favorite foods. But you do have to stop unrestrained eating and learn to moderate your portions.

Moreover, many people eat for emotional reasons because food acts as a source of relief. You can change this by doing other things more productive and beneficial to your health.

Are you stressed? Unwind by reading a good novel before bed. Feeling a burden? Exercise it off, and follow-up your workout with a satisfying, but sensible meal. What you must stop is mindless eating, because it raises your blood sugar and expands your waistline.

Do not eat when you are not hungry. A good test for this is to ask yourself if you could eat an apple whenever you think about food. If the answer is no or if you would prefer something else, it is because you are not hungry enough, or are just looking for an emotional reward.

Lastly, it should help you to drink a glass of water each time you think about eating. Chronic thirst can lead you to eat for comfort when you should be hydrating yourself instead.

About 8 years ago my cousin sent me a paper about healthy foods we have and ways to use them to stay healthy. Because I am passionate about promoting good health, I collect ideas about healthy living whenever I find them. There is a lot of good information everywhere and people are so willing to share what they know.

We are here on this beautiful earth with abundance. By study and seeking wisdom we learn to use what we have. Sharing is part of the gifts we enjoy.

In the Bible we read: GOD first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish… all before making a human. HE made and provided what we would need before we were born. These are best, and more powerful when eaten raw. GOD left us a great clue as to what foods help what part of our body!

Fight Disease, Eat Healthy Foods

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye… and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food. Grapes resemble the alveoli of the lungs. The lungs are made of branches of ever-smaller airways that end with tiny branches of tissue called alveoli. Alveoli allow oxygen to pass from the lungs to the blood stream. Research has shown that a diet high in fresh grapes can reduce the risk of lung cancer and emphysema.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut look just like the neo-cortex. Researchers say walnuts help develop more than three (3) dozen neuron-transmitters for brain function. Because walnuts are loaded with omega-3s, we can consider them the ultimate”brain food”. The human brain is about 60% “structural fat”. So it needs high-quality fats like omega-3s to function properly and keep the brain fluid and flexible.

Kidney Beans actually heal and help maintain kidney function. Yes, they look exactly like the human kidneys. Kidney beans, like most other beans are a very good source of cholesterol-lowering fiber. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal. Thus these beans are an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Kidney beans are an excellent source of the trace mineral, molybdenum. This is an integral component of the enzyme sulfite oxidase, detoxifies sulfites. Sulfites are a type of preservative commonly added to prepared foods. Side effects of sulfites include rapid heartbeat, headache or disorientation. Reaction to sulfites, may be caused by molybdenum stores too insufficient to detoxify them.

Parsley is an excellent source of vitamin K, vitamin C, as well as a good source of vitamin A, folic acid, and iron. Because parsley is a low calorie nutrient-dense herb, it is useful for many things. It helps boost metabolism, remove excess water from the body, and cleanse the kidneys and livers. This, in turn, keeps the body’s functioning at its optimal level and helps in weight loss.

Celery, Bok-Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23 % sodium and these foods are 23% sodium. If you do not have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocados, Eggplant and Pears are healthy foods that target the health and function of the womb and cervix of the female – they look just like these organs. Today’s research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. The Aztecs called this the fertility fruit because of the high amounts of Vitamin E in it. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Because figs increase the mobility of male sperm and increase the numbers of Sperm as well they help overcome male sterility. Note: bananas and cucumbers are also good for the male genitals. Like Kidney beans, figs are a good source of fiber and manganese, as well as magnesium, calcium, copper and potassium and vitamins K and B6. They are helpful in lowering blood pressure. Besides keeping much longer, the nutritional value of figs increases when they’re dried. A half-cup of fresh figs provides as much calcium as one-half cup of milk. But a single dried fig contains almost as much calcium as an egg. Because figs contain powerful antioxidants they neutralize free radicals in your body and fight disease. This they do whether fresh or dried. These healthy foods grow on trees that seem to grow wild in some warmer climates. I almost envy the people in those climates.

Sweet Potatoes look like the pancreas. Because they are low on the glycemic index they actually balance the blood sugar of diabetics. Sweet potatoes are a great source of B6 vitamins, which are amazing at breaking down homocysteine. Because this substance contributes to the hardening of blood vessels and arteries causing heart attacks we need low homocysteine levels. Sweet potatoes’ potassium content helps your heart, as it lowers blood pressure by maintaining fluid balance. Potassium is also an important electrolyte that helps regulate your heartbeat. Hi amounts of manganese is also in sweet potatoes like kidney beans and figs.

Proven Health Benefits of Cinnamon include high antioxidants, anti-inflammatory and protects heart health. Because cinnamon normalizes blood sugar it fights diabetes. Other helps are cognitive brain function, and cancer prevention. We use cinnamon to fight infections and viruses. Did you know sweeter breath and mouth health are great uses for cinnamon? Also candida prevention and cure, healthy skin, and allergy help are uses for cinnamon. Use Cinnamon to Sweeten Recipes without Added Sugar. It is also a natural food preservative to help with other healthy foods.

Because olives are very high in vitamin E they assist the health and function of the ovaries. Also these healthy foods are high in other powerful antioxidants. Studies show that they are good for the heart, and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce extra virgin olive oil, one of the key components of the incredibly healthy Mediterranean diet.

Pomegranates are good for the ovaries also. Packed with antioxidants and loaded with vitamin C and potassium, pomegranates are a super food. They can help with risk of heart disease, risk of cancer, diarrhea, cholesterol, weight and cell damage. Pomegranates are one of the few fruits where the juice is just as beneficial as the fruit or seeds. The peel, which you can’t eat, contains the most antioxidants, and they are released in abundance when the fruit is squeezed for juicing. They can be juiced with a citrus juicer. I am sure there are healthy foods where you live.

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female, and actually assist the health of the breasts and the movement of lymph in and out of the breasts. These healthy foods are popular and it should be easy to include them in our diet. However, they do not grow where it is cold so we are dependent on the system to bring them to us.

Onions look like the body’s cells. Today’s research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

Pineapple is also good for the cells and the skin of the pineapple looks like cells look under a microscope. It is loaded with Vitamin C and Manganese. It also improves digestion because it is a great source of bromelain. Bromelain is an enzyme that will help with digestion if eaten with food. If you eat it on an empty stomach it helps with pain and inflammation. Either way it is a win win situation.

Wood Ear Mushroom or Black Fungus. This is a very important food for us that should be incorporated into everyone’s diet. I have never heard of this healthy food. After learning the benefits of it I will be wanting to find some. It is beneficial for blood, as it can nourish, activate, and clean the blood all at once. Wood ear counteracts high cholesterol, increases body fluids, and adds moisture to the lung. It is effective in blood coagulation and decreasing blood cholesterol levels.Other amazing benefits include high protein, low-calorie vegetable, high fiber, rich in iron vitamin B-2.

The juice of a potato is good for lung and bronchial problems. Because we usually eat them fried or baked we think of them as unhealthy. Watch this video to learn amazing health benefits of Potato Juice. According to many people the best way to get the benefits of potato is to drink the juice. Healthy foods include Potatoes which are high in vitamin C and helped early sailors fight scurvy. Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Contrary to popular thought, they are low on the glycemic index and can help you lose weight. Proper preparation is the key.

Lemons are good healthy foods to help the liver and clean out toxins. Other health benefits of lemon include treatment of indigestion, and constipation dental problems, throat infections, fever, internal bleeding, rheumatism, burns, obesity, respiratory disorders, cholera, and high blood pressure, while also benefiting your hair and skin. Known for its therapeutic property since generations, lemon helps strengthen your immune system, cleanse your stomach, and is considered a blood purifier. Lemon juice, especially, has several health benefits associated with it. It is well known as a useful treatment for kidney stones, reducing strokes, and lowering body temperature. As a refreshing drink, lemonade helps you stay calm and cool.

The foods included in this article are only a part of available healthy foods. I was told once that there are foods in every part of the world that will help with our needs. Once I asked about what we have where I live that is a digest aid like pineapple. Well, rhubarb is also a good digest aid. Don’t give up learning. You will find foods that work for you available where you live.

The best gift that Mother Nature gives to us are fruits. They are filled with vitamins, minerals, and antioxidants, too. They can be sweet, sour, or at times bitter. They are as well varied in shapes, colors and sizes. They are, without question, healthy to eat. They can be picked directly from one’s backyard or farm and can be purchased at the supermarket for a few dollars. They exist everywhere. There’s no reason why you can’t have them now.

Now, are you ready to know the five reasons why you need to eat fruits every day? If you are, then I’m going to discuss it right now.

Full of Nutrients

They are full of nutrients, specifically vitamins and minerals. They’re packed with anti-oxidants, too. They’re excellent for your health because they naturally contain nutrients and anti-oxidants. Certain fruits provide certain nutrients, to ensure that you get the right balance and combination of nutrients, eating lots of varieties of fruits is a wise idea. You can combine bananas with other fruits such as apples, grapes, mangoes, turnips, and water melons, among others. The choice is yours.

Provide Energy

They provide energy naturally. They are energy boosters. If you desire to obtain energy the natural way, eating fruits regularly is the way to do it. Eating them before and after exercise is a great idea. With it, energy of yours is not lost no matter how hard you exercise. So, don’t forget to eat fruits if you plan to exercise today.

Good for the Skin

They are good for the skin. They after all contain lots of water and fiber. Individuals with good-looking, healthy skin are usually fruit eaters. If you want to be one of them, then do not forget to chew any kinds of fruit any minute or any time of the day. When you’re eating them on a regular basis, you’ll be ending up with clear, healthy, glowing skin. And that’s a fact.

Eliminate Certain Illnesses

They can be your natural medicines. They are free from toxic or unwanted chemicals. Thus, using them as natural medicines to certain illnesses is a fantastic idea. For instance, if you have high blood pressure or asthma and you want these illnesses to be cured the natural way, eating any types of fruit regularly is your best solution. It is through it that you’re able to redeem your old back self again, that is healthy and strong. Such strategy has been used for over a century already.

Perfect for Sleeping

They are perfect for sleeping. Bananas and nuts are the best examples of that. Mentioned fruits are termed as natural sleeping pills to some individuals. Bananas and nuts have certain elements that would help you sleep better and soundly at night. That explains why some individuals would take in bananas and nuts prior to sleeping.

Those are the five reasons why you need to eat fruits every day. I’m sure that the only thing that you want to do at the moment is to eat fruits. Am I right?