Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy
can be made without any fat. Potatoes that are served without butter can be very healthy. The
beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding
of whipped cream.

Even though the holidays are in, don’t forget about the exercise. Keeping weight off during
the holiday season is burning off the extra calories. You should plan a walk after meals,
park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn’t
splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty
of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.

Try to avoid alcohol. Having too many drinks can add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won’t ruin your diet. Try to balance your
calories over a few days and don’t just look at one meal or day.

Water
1/4 tsp salt
8oz. fresh green beans, stems trimmed
1/3C olive oil and vinegar dressing
1 tsp Dijon style mustard
1 (15 oz.) can cannellini beans, rinsed and drained
3 C of lettuce
2 (6 oz.) cans of solid white tuna in water, drained and flaked
3 eggs, hard boiled, peeled and cut into wedges
1/2 C red radishes, sliced
1/3C of pitted Kalamata olives
Pepper

How to Make It:

Fill a large skillet half full of water.
Sprinkle the salt into the water.
Place the skillet over medium high heat and bring the water to a boil.
Add the green beans and cook 4 minutes or until crisp tender.
Drain the beans and rinse under cool water for 1 minute.
Whisk together the dressing and mustard until blended together well.
Place 1 tbsp of the dressing mixture into a bowl and stir in the cannellini beans.
Place 1 tbsp of the dressing mixture into a bowl and add the green beans tossing to coat.
Scatter the lettuce leaves over the bottom of a large platter.
Mound the cannellini beans in one corner and the green beans in another corner.
Mound the tuna onto the platter.
Place the hard boiled egg wedges on the platter.
Add the radishes and olives to the platter in separate mounds.
Pour the remaining dressing over the top of everything and sprinkle evenly with pepper.

Makes 4 servings

This summer platter is great for a late lunch on a hot day. Just place mounds of the ingredients onto the platter and add a loaf of crusty bread and enjoy. Substitute chicken, turkey or even pork for the tuna if you wish.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 4 minutes
Total Time: approximately 24 minutes

Nutritional Information: (approximate values per serving)
Calories 403; Fat 22g; Saturated Fat 3g; Carbohydrates 19g; Protein 29g; Fiber 6g;
Cholesterol 191mg; Sodium 835mg

Use the summer months to bring the family back together. Sure, the family may be busy but there has been much research done about the benefits of eating together as a family. One of the things researchers found indicates families who eat their meals together generally have a healthier diet than those who do not.

Make a meal plan and stick to it. Get your whole family involved in choosing which meals you’ll eat during the week. Include them in every step of the process – planning, shopping, preparing and serving – so everyone has a say in what the family eats.

Another way to improve your diet during the summer is to turn off everything which could be a distraction during meal time. Turn off the television and let the answering machine catch any calls while you eat. The fewer distractions you have, the less you’re likely to eat and the easier it will be to recognize when you’re full.

Rather than drinking soft drinks, which have been proven not to be a healthy choice, drink plenty of ice water, iced tea and 100% fruit juices. Does this mean you can’t ever have another soft drink? Of course not; however, cutting back on them can help you lose weight, give you more energy and help you remain properly hydrated.

Fill your refrigerator with seasonal fresh fruits and vegetables. Take the extra time to pre-prepare a large salad which you can enjoy for several meals. Cut up celery sticks, carrot sticks and other vegetables to have with healthy dips. You may also want to cut up a refreshing fruit salad which includes your family’s favorite fruits.

Start the grill. As long as the foods you cook on a grill aren’t burnt or look like charcoal, grilling lean meats is a great way to cook during the summer. Any fat in the meat will drop off the meat and that means it won’t go on your hips.

Prepare some of your foods in a crock pot. It will allow you to make a wonderful, healthful meal for your family without heating up your home. Just add the ingredients in the morning, set the temperature and leave it alone. When you return home at the end of the day the meal will be mostly prepared. Toss a quick salad and your family will be able to eat in no time.

These are a few of the top summer nutrition tips for the whole family. There are other things you can do, as well, but you can start with these. You could see results in the way you feel and the way you look before summer is over.

Substituting Gluten

The gluten is what keeps cookies, cakes and pies soft, moist and held together. It makes baked goods have their texture because of the air getting trapped within the sticky boundaries of the gluten. When gluten isn’t present, we need to find other substances that can form a sticky shield to hold the gasses in.

Xanthum Gum comes from the dried cell coat of a Zanthomonas campestris. Since it is made in a laboratory, xanthum gum is scientifically sticky. Guar Gum is another, more natural binder. A powder is created from the seed of the Cyamopsis tetragonolobus plant and is an excellent substitute for gluten. These alternative sticky-substitutes can easily be found in any health food store.

Gluten free substitutes

Every day someone is coming up with a new way to substitute a common item into recipes that call for gluten. There are ways to substitute combinations of ingredients, cup for cup, where you would use any of the three main gluten-based flours. Let’s take a look at some of the less common substitutes for gluten and open up the realm of possibilities.

Potato Starch Flour

Potato Starch Flour is a great substitute. The thickening that this flour provides is outstanding and because of the high starch component, the ingredients bind to it like glue. Mix a little with water first to help hydrate the granules and get the glue working, then substitute potato starch flour in your recipe, cutting the amount of flour needed in half to get the right proportions.

Tapioca Flour

This light, white, very smooth flour comes from the cassava root. You might be familiar with the chewy little balls found in tapioca pudding, so you can imagine how well it reacts with baked goods. Anything that needs to be chewy, like French bread or white bread, could use this kind of flour.

Soy Flour

High in protein, soy flour has a nutty taste and a smooth texture due to the high fat content. Soy flour is usually used in combination with other flours, to make baked goods such as brownies, cookies and muffins. Since soy flour can stand up to almost every thing, it is also good to combine with nuts and or fruits.

Brown Rice Flour

This gluten substitute comes from unpolished brown rice. Because this ingredient contains bran, it has a higher nutritional value that traditional flour. This type of flour is used best in more dense breads.

Living gluten free is not difficult to do, but it does require a little foresight into what ingredients work best to replace the gluten. The basic premise is to figure out what ingredient, or combination of ingredients, will work the same as the ingredient they are replacing – gluten. Be sure to consult with your doctor before going on a strict gluten free diet to make sure there will be no adverse effects.

When we consume food, our body converts carbohydrates into immediate blood sugar, also known as glucose, which is our main source of energy. Depending on our blood sugar level, we will feel energetic or extremely sluggish. Blood sugar levels also have an effect on how hungry we are and what we crave. Finally, blood sugar determines whether we burn fat or store it away for another time.

Insulin is a hormone, produced by our pancreas that moves blood sugar throughout our body where it is used as energy. When the body is overwhelmed with carbohydrate-rich foods, the pancreas produces insulin like crazy to tell the body to start cranking out the blood sugar for the body to use as energy and reducing the amount of blood sugar in the body. Insulin is actually meant to tell your body to use the energy to lower blood sugar.

Our body sees all of the signals that there is plenty of energy ready for use at the drop of a hat and backs off burning fat and starts to fill up the reserve stores. The biggest part to worry about is not the fact that our body stores fat, but when the blood sugar drops afterwards and forces us to crave more high-sugar foods that starts the cycle all over again while just trying to take in more sugar to balance the sudden dip.

Of course simple carbohydrates are the first to be converted to blood sugar by the body, but eventually everything ends up breaking down and getting stored as fat. The trick is to keep your blood sugar levels even instead of this roller coaster of blood sugar. Once your body gets used to having high blood sugar levels at all times, the insulin becomes non-existent to your body, leading to the onset of Type-2 diabetes.

Once your body no longer recognizes the insulin is there to help you reduce your blood sugar, you start storing everything as fat. When you are trying to lose weight or manage the weight you are currently at, having everything stored as fat completely defeats the purpose you are trying to accomplish. Eating the right foods at the right times during the day will help you maintain your insulin levels and keep you from bingeing on sweet treats.

A great way to figure out how your body is reacting to different foods, keep a journal of what you eat and how you are feeling shortly afterwards. Note when you feel the sugar “crash” during the day and also when you are craving certain foods. By keeping this journal and paying attention to what you are eating, you will be able to keep a better handle on your weight loss or management because you are tracking your blood sugar levels.

Quinoa

For the group of people who must have pasta at least three times a day, quinoa is a great alternative without all of the carbs and for a fraction of the price. Finding quinoa in the bulk isle is a steal; it is easy to prepare, completely healthy and cheap as all get-out. Quinoa is more like a grain than pasta, but can double in some of the same ways that pasta does, plus it is a great addition to salads.

Oats

Oats are one of the most, if not THE most, versatile foods around. They taste like whatever you cook them with, they can be creamy or crunchy, baked, fried, sautéed; you name it, oats can probably do it. The bigger the container, the cheaper it will be. Oats are loaded with fiber and contain a decent amount of calories for the serving size.

Frozen Fruits and Veggies

Many people have the misconception that fresh fruits and vegetables are the best way to go. It turns out that many of the fresh produce you see in the store, is actually around a week old by the time you pick it up and give it a squeeze. Once picked, produce begins to lose its nutrients, so by the time it gets to the store, there aren’t much of the original nutrients left.

Frozen produce is typically flash-frozen 24-48 hours after picking, locking in the highest concentration of nutrients available. Since they come in packages, they tend to be cheaper by the pound than their plump partners and can store for longer periods of time. The next time you go to the store, take a look at the price of frozen spinach versus fresh spinach. Even if they are priced around the same mark, think about how long the fresh spinach has been sitting there

Brown Rice

Not only is brown rice healthy, with around 4 grams of protein, 2 grams of fiber and only 170 calories per serving, it is dirt-cheap. The great thing about rice is the servings are measured by dry volume, which means, when the rice is cooked, your serving size nearly doubles. Brown rice can be used in burritos, casseroles, fried rice and is even hearty enough to stand up in many stews.

Beans

No matter if you buy bean from the bulk isle or get them in a can, they are cheap and packed with protein. Out of the hundreds of varieties, there are countless numbers of ways to utilize beans in your cooking.
Eating healthy does not have to break the bank. Just look for nutritional food that is fresh and vibrant and you can’t go wrong. Another idea for healthy eating on a dime is to keep the meal simple. Keeping a meal simple is usually the best way to make sure all of the nutrients are there and it allows you to taste everything in the dish. Make a quick trip to the store, pick up a few of the healthy items listed above and see what you and your family can create.

* There is absolutely no nutritional value in soft drinks. They are basically filtered water and sugar. It is estimated that 57 gallons of soft drinks are consumed for the average American.

* Because there is little more than water and sugar in soft drinks, the extra calories may cause those drinking them to gain weight. In fact, if a person drinks only one 330 ml can of drink each day, they will easily add one pound to their weight every month. Researchers have also indicated those drinking soft drinks are 1.6 times more at risk of becoming obese.

* Once a person becomes obese, the chance of their developing diabetes increases. The body can no longer process the sugar it consumes; experts believe the increase from 6.6 million in the 1980s to 20.8 million diabetics today is largely due to consuming soft drinks on a regular basis.

* Soft drinks have also been linked to weakened bones and increased risk for osteoporosis. How is this possible? Instead of drinking calcium-rich milk, people are drinking soft drinks. Soft drinks may also promote the loss of calcium which weakens the bones even further.

* Since soft drinks are thought to lessen the calcium in your body, it makes sense the teeth would also be affected. The acidity of soft drinks also increases tooth decay and makes teeth more sensitive than they would be if the person drank other beverages.

* Kidney damage and kidney stones are other potential problems, especially for those who regularly drink colas. Non-colas don’t seem to produce the same damage. If you drink more than two colas a day you may be twice as likely to develop chronic kidney disease.

* The high fructose content in soft drinks increases a person’s blood pressure.

* Some research indicates that drinking too many soft drinks can lead to the development of cirrhosis of the liver. Normally this condition is found in those who are chronic alcoholics.

* You are also being affected by dehydration, which will cause you to drink more soft drinks. Between the sugar and the caffeine in colas, your body will become thirstier rather than having its thirst quenched.

* Caffeine found in soft drinks can also cause restlessness, tension, insomnia, high blood pressure, irritability, excessive urination, irregular heartbeats, gastrointestinal disturbances and more.

* Artificial sweeteners, especially Aspartame, are considered to be one of the most dangerous components of any food. If you’re not sure about the dangers of drinking diet soft drinks, do some research and you’ll find over 92 possible side effects from this one ingredient.

After reading this list of problems associated with them, you can see why soft drinks are bad for our health. What can you do to combat these problems? The answer is simple: choose ice water, 100% fruit juices or other beverages instead. You’ll be glad you did.

To help you fuel your health with fiber, here are 10 facts to help.

1. Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease. High fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of years, fiber has been used to stop constipation.

2. Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer.

3. Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. The best sources are whole grains and concentrated grain products.

5. Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast
cereals.

6. More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water. With your diet of fiber, you’ll need eight or more glasses of water every day.

7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren’t just in the skin or
in the peel.

8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body’s absorption of other key minerals.

9. Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think so, getting the amount of fiber you need isn’t very hard to do. All you have to do is eat the right foods and you’ll be well on your way to a fiber rich lifestyle.

There are many factors which hinder an elderly person’s health. The information below will help you to lead a healthy life – no matter how old you may be.

Water - Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won’t feel thirsty, while other times it’s too much work to pour a glass a water. With this in mind, it’s recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein - At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle. Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poulty, and fish.

Carbs and fiber - Carbohydrates are the main source of energy for the entire body. You can find carbs in bread, cereals, pasta, and other grain products. A diet that’s high in fiber and water will help to prevent constipation as well.

Fat - Fat intake for the elderly should be limited, not eliminated. You can limit fat by choosing lean meats, low fat dairy products, and food preperation methods that don’t include frying.

Iron - For the elderly, iron deficiency can be seen with those who aren’t eating much. Good sources for iron include lean red meats or breakfast cereals.

Zinc - Zinc intake is normally with the elderly, and to make matters worse, it’s not absorbed very well either. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.

Calcium - Calcium is one ingredient that most elderly folks simply aren’t getting enough of. Most believe that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other
foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12 - In order to absorb the benefits of B12, the intrinsic facotr must be produced by the stomach. Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis. This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.

Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals
should try to stay active and strive for a well balanced diet. Even though the aged body isn’t the
same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.

Below, you’ll find tips designed to help you with healthy eating.

1. Don’t skip any meals
Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you’re more than likely to choose foods that aren’t very good for you. If you are eating away from home, take food with you or know where you can buy healthy food from.

2. Learn about how to prepare foods. Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling. You should also try fresh or even dried herbs and spices to add flavor to your food. Before you eat any type of meat, be sure to trim the fat and skin off of it.

3. Avoid a lot of sugar
Drinks that contain sugar are a major source of empty energy. What this means, is that the drinks
contain a lot of energy that your body may not need, and it doesn’t contain any vitamins or minerals. If you plan to drink sugary drinks, don’t go overboard – limit yourself to 1 a day.

4. Avoid thinking about diets
There are no good food nor any bad foods. All food can be a part of a healthy diet, when eaten
in moderation. You don’t need to buy any low carb, fat free, or even diet foods, as these foods
normally have lots of other added ingredients to replaces the carbohydrates or fat.