Enjoy Sweet Potatoes – A Great Low Carb Recipe

In recent years, there have been a variety of low carb recipes that have been spotlighted in the media. Many of these low carb recipes seek to meet low-carb requirements and claim to help users shed pounds quickly. Unfortunately, cutting out carbohydrates for good is not a complete solution to weight loss. Regulation of carbohydrates is extremely helpful though, as long as it is done well.

Carbohydrates function on a scale. The more simple the carbohydrate (or sugar) is, the faster it will burn in the body. More complex carbohydrates take a longer amount of time to be burned off in the body. Since humans utilized their carbohydrate stored as a primary source of energy, depleting the amount of carbohydrates causes the body to seek other sources of energy (in the form of calories). The body uses fats as a secondary source of energy, and proteins as a tertiary source.

For low carb recipes to work well, the simple carbs must be eliminated first. These carbohydrates are the ones that can turn into fats if they’re not used. The human body is extremely smart – it recognizes that it may need to store energy for the future, and fat is just that: long term energy storage.

can still utilize some of the complex carbohydrates while remaining successful. These carbohydrates take much longer before being turned into fats in the body. Some popular complex carbohydrates include sweet potatoes, brown rice, and oatmeal. By utilizing one of these carbohydrates in each meal, low-carb diet users will be able to stay away from muscle loss (by not resorting to protein based energy) while still losing weight.

Lower carbohydrate intake will still occur with these more dense foods, and still allow for fat to be burned, without fat being stored. All three of the aforementioned carbohydrate sources are quick to prepare, yet sweet potatoes are probably the simplest and healthiest carbs of the three.

Sweet potatoes can be prepped in a variety of ways. The simplest and most effective is by baking them. Similar to baking a regular potato, start by preheating the oven to 400 degrees Fahrenheit. While the oven is heating up, make sure to clean the sweet potatoes to ensure that no dirt is on the skin. This part is edible, so it’s key to ensure that all of the dirt is removed. Gently scrub the outside of the potatoes using a small amount of water. Dry them off, and set them aside. Next, cover a baking sheet or glass dish in aluminum foil. Don’t worry about spraying the foil with non-stick spray, as all of the sugars that would cause the potatoes to stick will be retained inside.

By now, the oven should be warm enough. Place a few sweet potatoes on the dish, and place it in the oven on the middle rack. Set a time for an hour, and let the potatoes bake. Depending on the size of the potatoes, the cooking time may vary. They should be soft and sweet when served. Be sure to not overcook them however, as they will become stringy, and the complex sugars will begin to burn slightly. No extra seasonings should be necessary!

Enjoy baked sweet potatoes alongside your favorite protein source and vegetable once or twice a day to maintain a low-carb diet. Doing so will help keep your energy levels up while you’re losing all of that fat!

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How to Develop a Healthy Eating Habit

Bad Eating Habits

Webster’s Dictionary defines a habit as “a pattern of behaviour acquired through frequent repetition.” In other words, a particular action or practice becomes established as a habit after prolonged repetition. It is a course of action that becomes engrained in the mind, in the way a path in a wood forms when people regularly walk along the same beaten track.

Bad eating habits develop in the same way and for most adults the difficulty they experience in kicking the habits stems from the fact that these began when they were children and have been part of their lifestyle for many years.

Healthy Eating as a Way of Life

The same is true when it comes to eating for good health. Just as one cannot become fit by doing exercises only now and again – to become fit one has to exercise regularly and to become an athlete, exercise has to be a way of life, similarly, we can never develop a healthy eating habit only by occasionally eating healthy food. Eating healthy food also has to become a way of life. However, the first step in developing a healthy eating habit is to educate ourselves about the nutritional aspects of the food we eat, in order that we may distinguish the good from the bad. A basic understanding of the nutritional value of food is essential if we want to learn how to eat for good health.

Why do we eat food?

We eat food because our physical bodies require proper nutrition to function. The importance of correct nutrition can be seen in the various ailments that can result from under nourishment or unbalanced diets. Good diets provide balanced nutrition which reduces cholesterol, blood pressure, and helps with weight control. And to function properly, the body must have the correct combination of the following nutrients.

Carbohydrates – these are the primary source of energy for the body. The body converts carbohydrates to glucose which is used immediately as fuel for the body or stored and used later. However, too much glucose is not good as it is stored as fat.

There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates. Starches and fibres are complex carbohydrates. Examples of each type include bread, potatoes, pasta and broccoli, apples and bananas, respectively.

Proteins – these are used to build muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat. There are two main sources of protein – meat and vegetables. However, one should not rely too much on meat as a source of protein because animal protein is high in saturated fat, which can cause cholesterol.

Fat – contrary to popular belief, fat is actually a nutrient that the body needs. The issue is the type of fat. There are two kinds of fat – saturated and unsaturated. Saturated fats are the unwanted variety that can cause cholesterol, whilst unsaturated fats are desirable and healthy. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. Examples of unsaturated fats include fish, olive, sunflower, corn and soybean oils.

Vitamins – these mainly work to maintain the body’s energy levels in the performance of tasks. Some vitamins also help to prevent disease. For example, vitamins A, C, and E, also called antioxidants, help reduce the risk of coronary artery disease by preventing build-up on the artery walls. Vitamin B-1 is needed for digestion and proper nervous system function, Vitamin B-2 is used for normal cell growth, whilst Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium and Vitamin K helps blood clot to clot.

Minerals and trace elements – these help variously in many of the body’s processes. Minerals like chlorine help make digestive juices whilst Phosphorus helps build strong bones. Both can be found in the foods we consume. Trace elements are required only in minute amounts and Salt is another nutrient the body needs, although more than 2400 milligrams per day should not be consumed, as it can raise blood pressure.

From the foregoing, it goes without saying that balanced nutrition is the basis of a healthy diet. Armed with a basic understanding of the nutritional value of the food we eat, we are in a position to follow certain guidelines in our endeavour to develop a healthy eating habit.

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Healthy and Wholesome Foods to Eat

Ready to eat meals have become extremely popular and carved a niche for themselves among food lovers because of factors like health, convenience, simplicity and the variety that they offer. They have won the heart of millions of foodies and connoisseurs, and made life easier for those who lead a busy lifestyle and are faced with limited cooking options. Not only have they been the perfect quick meal alternative but also bailed out many when things have just not gone the planned way and the baking tray has had burnt layers.

Various companies have come forward and made available exclusive dishes in the form of ready to eat meals which are in great demand nowadays and in the process gone on to highlighting the rich Indian cuisine and brought into the limelight the marriage of the traditional Indian methods of cooking with the finest of ingredients, spices and condiments. Besides, they have provided a platter for those who want to connect to their Indian roots through the art of cooking or want to cherish the taste of India while they are thousands of miles away from it.

• These ready to eat meals, curry powders, masala mixes and various types of curries are available in the form of vegetarian as well as non vegetarian items.

• They are self contained, high on nutritional value, easy to store and quite convenient to carry here and there especially for people on the go.

• Many of the products follow a 100 % natural formula. They are balanced, well seasoned and also available without the addition of any kind of preservative and artificial coloring or flavor.

• To add to that, the modern ready to eat meals, curry powders, masala mixes, desserts and mealtime accompaniments in the form of conserves and chutneys are made conforming to the highest standards of hygiene and packed adhering to the latest technology. They come in four layered international pouches to retain freshness and the charm of the dish inside.

• As they are already cooked and prepared, they can be consumed as lunch, dinner or snacks anytime. One just needs to heat and eat.

One can easily get these ready to eat and wholesome renditions at a nearby store or better still, get the food online from the web-stores in a hassle free way as the latter is made extremely easy with the help of easy payment modes.

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How To Make the Perfect Omelette

Sometimes the most simple, everyday dishes are secretly complex works of art, albeit culinarily. Take omelettes for example. Omelettes are one of the most versatile, impressionable breakfast foods that we cook-they can be flavored for every palette-but are frequently the most ill-prepared.

Why?

Well, perhaps it’s because it’s easy to create a slapped together job and call it an omelette. Throw some scrambled eggs in a pan with some filling ingredients and then flip the dish in half when the egg is done, yes?

Well… sort of.

The fact is, making an omelette the right way is a bit of a work of art. The pan must be just the right temperature (pretty hot so that you can make it quickly) and the ingredients should be pre-cooked, not cooked alongside the eggs.

Getting your timing right leads to an egg that is well-done, but seemingly fluffy, and a cheesy filling that is warm and flavorful.

Because there is an art to omelette making, I would like to give a detailed account of the speed, temperature, and pace at which this breakfast item should be made. Read over the following ingredients and instructions slowly for the how to on a perfect omelette.

(How to) The Perfect Omelette w/Spinach & Sun Dried Tomatoes

I’ve developed this recipe after many tried attempts at perfecting the omelette-you want the egg to be fluffy, but the inside to be cooked. Nothing is worse than a dry, over-cooked omelette that has very little flavor. Try these tips/techniques for an easy, satisfying omelette.

Ingredients:

* 2 eggs, beaten

* 1/4 cup spinach, washed and set aside

* 1/4 cup sun dried tomatoes, chopped

* salt & pepper, to taste

* 1/4 cup cheese, shredded (I use sharp)

* olive oil to coat pan

SPECIAL EQUIPMENT NEEDED:

* A non-stick skillet meant for an omelette pan

1.) Prepare all ingredients ahead of time and set aside to reserve. Warm a small skillet (one meant for an omelette) and add a tablespoon of olive oil. Allow oil to warm (about 1 minute on medium-high).

2.) Add spinach and sun dried tomatoes. Coat in olive oil and season lightly with salt and pepper. Allow to cook down and roast for 2-3 minutes on medium heat.

3.) Take beaten eggs and pour over spinach and sun dried tomatoes. Allow to cook for 1 minute.

4.) Using your spatula, push the sides of the omelette towards the inside and tilt the pan so that any uncooked egg can run to the open pan. Repeat all around the pan so that you cook as much egg as possible. Cook for 30 seconds to 1 minute, or until egg is mostly done.

5.) Sprinkle with salt, pepper, and cheese. Lift one half of omelette up and press down against the other half of the omelette. Remove from heat and plate.

Enjoy! Makes 1 serving.

Helana Brigman is the creator of the award-winning blog Clearly Delicious, a food writer, photographer, and chef whose work has appeared in Louisiana Cookin’ Magazine, and her column “Fresh Ideas” for Louisiana’s state newspaper, The Advocate. A doctoral candidate in English, Brigman lives in Baton Rouge, LA, with her dog Eve where she writes, photographs, and eats the best of southern cooking.

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How To Make A Pizza Perfect

Whether you want to make your crust from scratch or buy it from the store (I won’t tell if you do), the crust is the foundation of your pizza. If you have the time to make the crust from scratch, they are a lot of easy pizza crust recipes that can be found online. Keep in mind that if you make a homemade crust, you should first bake the crust in the oven for a little while before putting the ingredients on it to prevent your crust from being undercooked and soggy. Use a crust about 1-2 centimeters thick as this way it is not too thick that it will not cook properly, but also not too thin that it will easily burn before all of the delicious ingredients have cooked and the cheese is gooey and golden brown.

The Sauce

Some would say the sauce it what makes or breaks the pizza. Do you have a favorite marinara sauce that you use on your spaghetti? Why not try that as your pizza sauce? Instead of gambling with the pre-made pizza sauces go with something you know is a fan favorite. Marinara sauce will add the perfect amount of flavor to your pizza. For an added kick to the pizza sauce, mix in a teaspoon or two of olive oil and some fresh garlic and apply generously (or sparsely, depending upon your preference). If you are looking for a fresh homemade option, mash up a few tomatoes, add some olive oil, pepper and garlic and generously spread it over your crust.

The Cheese

Though it may seem obvious to choose mozzarella (though adding different types of cheese like cheddar or pepper jack can add an extra zip of flavor), the type of mozzarella cheese is extremely important in creating a homemade pizza masterpiece. If you are looking for a gooey, melt in your mouth cheese I would suggest using fresh mozzarella balls. When using fresh mozzarella instead of shredded mozzarella, it is important to slice up the fresh mozzarella into very small pieces and sprinkle them on the pizza so that there is not an excessive amount of moisture produced from the cheese, which would pool in the middle of your almost perfect pizza. Perfectly baked cheese will be gooey, bubbly and golden brown.

The Toppings

Whether you are a traditionalist who loves your pizza with the perfect amount of pepperoni and sausage, or a more daring risk-taker who desires olives and anchovy pizza, the most important thing to remember when topping off your pizza (pun intended) is to use fresh ingredients whenever possible. Fresh, not frozen ingredients will bake more quickly, taste more fresh and eliminate the production of access liquid on your pizza caused by the un-thawing of frozen ingredients. It is really a no-brainer that the toppings of a pizza are endless. But make sure when cutting up fresh ingredients that you slice them into small pieces so they can easy cook and you don’t run into the problem of brown, also burnt cheese with uncooked toppings.

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The Art and Science of Low Carbohydrate Living

Carbohydrate restricted diets are commonly practiced but seldom taught. As a result, doctors, dietitians, nutritionists, and nurses may have strong opinions about low carbohydrate dieting, but in many if not most cases, these views are not grounded in science. Now, whether you are a curious healthcare professional or just a connoisseur of diet information, two New York Times best-selling authors provide you with the definitive resource for low carbohydrate living. Doctors Volek and Phinney share over 50 years of clinical experience using low carbohydrate diets, and together they have published more than 200 research papers and chapters on the topic. Particularly in the last decade, much has been learned about the risks associated with insulin resistance (including but not limited to metabolic syndrome, hypertension, and type-2 diabetes), and how this condition is far better controlled by carbohydrate restriction than with drugs. In this book, you will learn why: * Carbohydrate restriction is the proverbial 'silver bullet' for managing insulin resistance, metabolic syndrome and type-2 diabetes. * Restricting carbohydrate improves blood glucose and lipids while reducing inflammation, all without drugs. * Dietary saturated fat is not a demon when you are low carb adapted. * Dietary sugars and refined starches are not needed to feed your brain or fuel exercise. * Long-term success involves much more than simply cutting out carbs. * Electrolyte and mineral management are key to avoiding side effects and ensuring success. * Trading up from sugars and starches to a cornucopia of nutrient-rich, satisfying, and healthy foods is empowering. * Studying hunter-gathers' diets provides clues to how best formulate a low carbohydrate diet. This is a great book for health-minded individuals. It is an excellent book for healthcare professionals. Best of all, it is the perfect gift for health-minded individuals to share with their doctors, dietitians, and nutritionists.

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Vegan on the Cheap

This book presents great options for savory soups and stews, satisfying salads, hearty noodle dishes, first-class casseroles, favorites for the slow cooker, and meatless and dairy-free recipes for classics like pizza, burgers, and sandwiches. Plus, there's even a chapter for desserts to satisfy every sweet tooth. Throughout the book, smart tips and creative ideas help you save money by cooking in bulk, prepping meals in advance, and finding tasty ways to reuse leftovers.

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