Unhealthy Foods That You May Think Are Healthy

1. Pasteurized Milk
Milk is touted as a healthy food, and most people assume that it does a body good. But pasteurization destroys active enzymes and denatures the fragile proteins in milk. It also kills beneficial bacteria and lowers the vitamin content of your milk.
A better alternative?
Raw milk is milk that hasn't been pasteurized. Why raw milk?
Supporters of raw milk say the pasteurization process kills most, if not all, micromilk organisms, including the beneficial ones that aid in digestion and metabolization. They also promote good health by crowding out bad bacteria and help prevent yeast overgrowth in the intestinal tract.
The Campaign for real milk says that raw milk comes from cows that are properly fed. Cows that eat green grass provide milk with nutrients like vitamins A and D. They argue that pasteurization enables the milk industry to raise cows in less-expensive, less-healthy conditions.
They also say that pasteurization destroys enzymes and diminishes vitamin content. Pasteurization, says the group, is associated with allergies, increased tooth decay, colic in infants, growth problems, osteoporosis, arthritis, heart disease and cancer. Many calves fed pasteurized milk die before maturity.
Raw milk will sour naturally due to the bacterial production of lactic acid and still be healthy, while pasteurized milk, which lacks the essential bacteria, will putrefy.
2. Fruit Juice and Sodas
Fruit juice may be delicious, but it's often loaded with even more high-fructose corn syrup than actual juice! High fructose corn syrup has been linked to increased cholesterol levels, blood clots, and impaired immunity. Sodas are no better as we all are well aware.
Fructose reduces the affinity of insulin for its receptor, which is the hallmark of type-2 diabetes. This is the first step for glucose to enter a cell and be metabolized. As a result, the body needs to pump out more insulin to handle the same amount of glucose.
The annual 'Liver Meeting' of the American Association for the Study of Liver Diseases which took place October in Boston reported results linking high intake of sugar (specifically fructose) to liver disease.
"The research team concluded that consumption of high fructose can have negative effects on liver through overfeeding, as well as damage the liver by inducing increased oxidative stress.
A better alternative? Delicious, healthy and convenient Dong Quai and Coco-Biotic, both of which you are strongly urged to learn more about and try today!

3. Whole Grains
Many foods from bread to breakfast cereals advertise that they are now made with whole grains. Despite earlier reports discounting fiber's role in colorectal cancer prevention, two recent studies say fiber from fruits, vegetables, and grains may indeed slice the odds of getting the disease. One study, surveying more than half a million people, found a 25 to 40 percent risk reduction from 30 grams of fiber daily (five to seven servings of fruits and vegetables). Fiber in food may be the key, since those earlier studies focused on fiber supplements.
If you have digestive problems or suffer some of the classic autoimmune reactions (e.g. allergies) consider the possibilities that grains may be problematical. Look at your family members and your family history for clues about dietary problems. Adjust the ratio of cereal grains to meat, vegetables, and fruits and see if the adjustment has physiological and psychological effects. In my opinion one should supplement with vitamins, minerals, protein, and free fatty acids. Above all, eat a varied diet and not too much of one thing.
Conventional whole grains lack vitamins and minerals, can be difficult to digest, and often cause allergenic responses, contributing to autoimmune disorders like Celiac disease.
A better alternative? Grain-like seeds millet, quinoa, buckwheat, and amaranth are gluten free, do not feed candida act as prebiotics, have a calming effect and are full of vitamins and minerals.

4. Cereal
Cold cereal seems like a convenient and healthy meal, but combined with pasteurized milk, it can be a bowl full of nutritionally damaging food. Cereal itself undergoes a process called extrusion that denatures its proteins (making them toxic) and destroys the grains' naturally occurring fatty acids. The result is a nutritionally void carrier for sugar and sodium.
For more on cereal and healthy alternatives, read: The Four Major Health Risks of Conventional Grains and the Healthy Weight-Optimizing Grains to Choose Instead.
A better alternative? Make your morning meal green! Try Vitality SuperGreen or a Good Morning Greens Smoothie to start your day off right.

5. Processed Cheese
Processed cheeses, especially individually wrapped slices, have little nutritional value. They are pasteurized and often have fillers and preservatives.
A better alternative? Make Young Coconut Kefir cheese or on stage two of the Body Ecology diet, once your gut is populated with dairy-loving microflora, try cheeses made from fermented raw milk to flavor your salads.

6. Protein Bars
Protein bars now compete with candy bars in convenience stores and grocery aisles, butproteine these quick snacks are not necessarily healthy. Many protein bars use soy protein and count sugars in their top 3 ingredients! Instead of offering you a healthy option, they actually contribute to fungal infections.
A better alternative? Soaked almonds and other nuts are easy and delicious snacks for those on the go! Or try RenewPro for an energizing, gut-healing source of protein. You can mix it in water or even eat a scoop between meals. You'll love the delicious taste of this truly healthy source of protein.
7. Energy Drinks
Their labels say they contain various herbs, minerals and the amino acid taurine, specially designed to boost your energy by the time you reach the bottom of the can. But if you look at the ingredients, you'll find that the main ingredients in most energy drinks are actually caffeine and sugar  making them hardly more than high-priced soft drinks.
Yet their glitzy designs and claims to improve your performance, concentration and reaction speeds seem to be working. In 2004, energy drinks overtook bottled water as the fastest-growing category in the beverage business. Similar products have even been introduced for kids as young as 4 years old. A better alternative? Drink healthier fluids like water or tea, and if you must have a jolt of energy, a good old-fashioned cup of black coffee will at least spare you the sugar.

8. Fast-Food Salads
Yes, you went to that fast-food joint near your office for lunch, but all was not lost  you ordered a salad! Most fast-food chains have jumped on the health bandwagon and are nowsalates offering salads, wraps and other healthy menu choices for just such nutrition-minded customers.
And while some won't come right out and say they're healthy (McDonald's, for instance, no longer uses the word because our consumer research shows people don't understand it and it's actually a turn off when it comes to food items.), it is certainly implied in their ads featuring fit, active people and catchy nutrition slogans.
But all salad is not inherently healthy.
In fact, most of the salad ingredients that most fast food chains use make most of them no more healthful than a burger without the bun, dipped in salad dressing, said the Physicians Committee for Responsible Medicine (PCRM), which conducted a nutrition analysis of 34 fast food salads.
One of their more startling findings: McDonald's Crispy Bacon Ranch Salad has more fat and calories and just as much cholesterol as a Big Mac.
Culprits that make good salads go bad are fried meats, additions like croutons and crispy noodles, bacon, and high-fat salad dressings. Many even have added sugar.
A better alternative? Create your own fresh salad using lots of veggies, some lean protein (egg, chicken), a few nuts or seeds or a small amount of cheese, and a little olive oil and balsamic vinegar dressing.

9. Soy products
Soy products, including soy milk and soy protein have been linked to digestive distress, immune system breakdown, PMS, endometriosis, reproductive problems for men and women, allergies, ADD, higher risk of heart disease and cancer, malnutrition and loss of libido.1
Soy milk has some negative aspects which are as follows :
-It contains a lot of phytic acid
-It contains hemagglutinin which causes the red blood cells to clump together. However, it is believed to be harmless unless soy milk is taken intravenously
-The genetic modification involved in the process of preparing soy milk may cause lysinoalanine or even nitrosamines
-It contains aluminum
-It contains trypsin inhibitors
A better alternative? Fermented soy products like miso soup, natto and tempeh.

10. Oatmeal
For many people who suffer wheat and gluten allergy or intolerance, oatmeal also becomes and unsafe option. While oats themselves do not contain gluten, they do contain a protein which is relatively similar and current farming techniques create concerns as well. It is not uncommon for a farmer to rotate his oat crops with his wheat, rye or barley crops from year to year, and millers often encounter kernels from volunteer wheat when processing the oats.
Oatmeal seems harmless enough and doesn't actually contain gluten. But oatmeal can be unsafe if you have a wheat or gluten sensitivity2 because farmers often grow oats in fields that previously had grains like barley and wheat. The other grains can contaminate the oats and could be dangerous for anyone with gluten sensitivity.
A better alternative? For a warm, convenient morning meal, try Body Ecology's Hot Breakfast Porridge recipe.

Garden Vegetable Soup - A Fast, Healthy and Delicious Raw Food Recipe

Visit www.learnrawfood.com to see more raw food recipes. Raw food author and chef Jennifer Cornbleet shares how to prepare garden vegetable soup, especially good for lunch. From her DVD, Raw Food Made Easy. In this video, Jennifer Cornbleet shows how to use your knife and blender to create...



http://www.youtube.com/watch?v=mu4taVitkTM&hl=en

Healthy Meals - How to Make Miso Soup for Breakfast

To view the next video in this series click: www.monkeysee.com



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Staying Healthy in the Autumn According to Traditional Chinese Medicine

In Traditional Chinese Medicine, we observe nature and seasonal changes to learn proper ways of staying in harmony.  When we live in harmony with the season, we are also ensuring harmony within ourselves. From the foods we eat to the amount of sleep we get, all of these are reflected from observing nature. Autumn is considered the season of the Lung organ. Using this Traditional Chinese Medicine approach, here are some tips to staying healthy through the Autumn:

Eat seasonally. The Autumn is also the time to eat warm, cooked foods. It's time to reduce the amount of salads, smoothies, iced drinks, and foods cold straight from the refrigerator. Eat a variety of seasonal foods.

Fermented foods contain beneficial bacteria to keep your immune system strong. Introduce probiotic-rich foods into your diet: including sauerkraut, kim chi, miso, kombucha, rejuvelac, fermented soda, yogurt, kefir, and other fermented foods. Although food sources are best, you can also take a probiotic supplement- choose one that contains acidophilus and bifidus.

Pears are considered very helpful for the Lungs. Pears eliminate heat and phlegm, soothe dryness, and strengthen the Lungs. They are delicious to eat through the Autumn and are very soothing for coughs and sore throats.

Make sure to drink enough fluids. Stay hydrated with water, teas, soup stocks, and fermented drinks.

Make sure to get enough sleep. Sleep is very regenerative and keeps the immune system strong.

Exercise is helpful to keep the lungs strong. For those prone to Seasonal Affective Disorder, exercise is very helpful to keep moods stable. If you exercise outdoors, please wear appropriate clothing. Avoid wearing shorts in the cold weather. Instead, keep the body protected and wear layers.

Green tea (contains caffeine) and rooibos tea (herbal, contains no caffeine) are excellent sources of antioxidants to help you stay healthy.

Wash hands regularly, but do not use conventional "antibacterial" hand soap containing triclosan. Triclosan is a pesticide that has shown to decrease healthy flora on the skin, increasing our chances of infection! Instead use gentle organic soaps. If you wish for something a little stronger, you can use organic soaps with natural antibacterial essential oils such as tea tree and lavender.

Find ways to decrease stress. Stress depletes our immune system. The following are just a few ideas, but come up with your own: exercise, a daily meditation practice, exploring your creativity with art or music, laughter, taking up a hobby, enjoying time with friends and family, and gardening. Taking time to focus on things we are "grateful for" can really help with our sense of happiness and can ease anxiety.

Full-spectrum light bulbs are helpful to people who are emotionally affected by the darker days of winter. These bulbs produce light the same spectrum of sun light.

In Chinese Medicine, we make an effort to avoid "catching a cold or wind." This translates to wearing a scarf to protect the neck from being cold and wearing appropriate clothing. It's not recommended to go outdoors with wet hair.

At the first sign of a cold or flu, rest and get extra sleep. Try not to "push through" your illness. Listen to your body's need for rest. Drink teas, sip soup broths, and eat nutritious whole foods. Decrease processed sugar, and if you have phlegm, avoid dairy products (especially unfermented dairy). Honey soothes sore throats and helps with coughs. Perhaps take a soothing hot bath. Mild exercise is okay; intense exercise will only deplete your immune system further.

Regular acupuncture treatments are helpful to keep the immune system strong. Acupuncture treatments can also be really helpful to alleviate symptoms if you do catch a cold. When working with a trained herbalist, herbs are also helpful to stay healthy, prevent and treat colds and flu.

Get These Secrets to Healthy Looking Skin and You'll Look Great

If you're looking for the secrets to healthy looking skin I'll let you in on a secret. You can attribute healthy looking skin to a healthy lifestyle and some high quality skin care ingredients.

But without the basics, no amount of cosmetics and skin care are going to have your skin looking as good as possible.

As far as the basics lifestyle choices go, it's the same things you've heard all your life. Don't smoke, don't drink to excess, get enough rest, exercise and eat right. These will all have a huge impact on the way you look and feel.

Drinking plenty of water will also help your skin to stay healthy looking because you'll be flushing out the toxins you accumulate throughout the day plus you'll be keeping your skin hydrated.

As far as those "other" secrets to healthy looking skin-such as celebrity level ingredients in skin care products-there are some. And here's what they are and why they work.

1-Phytessence wakame-This is a Japanese sea kelp that the Japanese have used for centuries to keep their skin glowing. They also eat it in miso soup and other foods. It's thought to have cancer fighting abilities. Plus, it's scientifically proven to prevent wrinkles and keep your skin smooth. The way it does this is it prevents the breakdown of certain skin cells so you're skin stays taut and wrinkle free for longer.

2-Cynergy TK -Combine this with the Phytessence wakame and watch out! You'll be well on your way to younger, healthier looking skin in just a few uses. Cynergy TK contains something called Functional Keratin which strengthens your skin cells and boosts your collagen and elastin output to keep your skin smooth and healthy looking.

3-Antioxidants-Including Vitamins C and E in your skincare and in your diet through lots of fruits and vegetables will help your skin to glow. They'll keep your skin hydrated naturally and will reverse the signs of aging by destroying free radicals in your environment. Phytessence wakame is a powerful antioxidant. So is a special type of honey called Active Manuka Honey.

As you can see, your lifestyle (and obviously your genes) will go a long way toward keeping your skin healthy looking. But, there are a few ingredients worthy of the secrets to healthy looking skin.

If you'd like to learn more about these ingredients for healthy skin, please visit my website where I share about the products I personally recommend.

Weight Loss Probiotic - Healthy Bacteria For Fat Loss

Digestive Health

Another major concern is that if your digestive system is performing poorly a good diet will not give you the full benefit due to all the nutrients from your food being undigested and sometimes leaving the body unable to produce vitamins. Which means you might as well eat whatever you want if your not actually absorbing any of the nutrients and vitamins and minerals you need.

Good Bacteria for Weight Loss

There is a clear connection between the amount of good bacteria in our bodies and the ability to loose weight. Without enough healthy bacteria in the body your body will be unable to process foods and absorb nutrients. Without proper digestion the body can find it difficult to remove toxins and will sometimes hold onto fat.

By simply promoting the growth of good bacteria in your digestive system you can put your body in the right mode for burning fat and staying healthy. There are always levels of good and bad bacteria in the body and by making dietary changes and avoiding prescription medications and overly processed foods we can help to improve our digestive systems and our health.

Weight Loss Probiotic - Foods that promote beneficial bacteria

Weight loss probiotic's include foods which are left to age or ferment over time, these types of foods develop the beneficial bacteria which is easily absorbed into the body.

Healthy Bacteria foods include:

- Miso Soup
- Organic Natural Yoghurt
- Kimchi
- Inulin

The easiest way to get your beneficial bacteria is through yoghurt and it should clearly say on the container the amount of live bacteria contained within it. The other option is the fiber supplement inulin which promotes healthy bacteria and can be added to your fruit juices and has no taste which makes it easy to add it to your cooking or snacks.The Diet Solution guide can help with healthy eating options and promoting fat loss.

Tips on Eating Healthy on a Budget

Drink More Water

One simple way to improve your health is to drink more water. By drinking at least eight glasses of water a day, you can help clean out your body and keep yourself hydrated. Dehydration can cause you to feel tired, achy and trigger headaches. By getting enough water every day, you will find that not only do you feel better; you may even start to lose weight.

Choose Your Foods Carefully

Cut out some of the junk food and sugary things that you eat on a daily basis. It may help to plan your meals. If you know you are having spaghetti on Monday and a stir-fry on Tuesday, you are less likely to splurge on a last minute stop at the local fast food joint. Look for some interesting recipes online to expand your menu. Preparing new recipes gets you excited to try new things.

Keep your pantry stocked with some staple items that are easy to prepare, like lentils, beans, rice, and pasta. Any of these staples could be made into a main dish, a side dish or a soup by combining them with meats, vegetables and seasonings. Keep frozen fruit and vegetables in the freezer to supplement the fresh versions you buy each week.

Think of meat as a side dish instead of the main dish. You can get a lot of flavor for your buck by adding the meat to a sauce rather than requiring an entire chicken for a main dish.

Explore new seasonings to make your food exciting. Miso adds a unique Japanese flavor to many dishes, while curry powder can bring you the flavor of India. Keep your cupboards stocked with your favorite herbs and spices so they are close at hand.

Saving Money

Make extra food when you cook so you can use leftovers for lunch or freeze them for a future dinner. It is simple to double recipes on the weekends so you can simply reheat on busy weeknights.

Buy in bulk if you can. The prices are almost always cheaper, and perishable items can be frozen in quantities that are easy to use.

Cheaper cuts of meat can be delicious when braised slowly or cooked in the crock pot. Add in vegetables and beans to stretch the meat and make your meal go further.

Don't be afraid to choose generic brands at the store. Compare the ingredients. In most cases, you'll find that they are almost identical to the brand you were going to buy. This will help you save money while you still use the ingredients you love.

Stock up on staple items when they are on sale. Canned broth, pasta and rice all keep for long periods of time.

Don't be afraid to be creative. Not only will you get to try new foods, but you can eat better on less money. Bargains are out there; you just have to look for them.

Cooking Japanese - Real Taste of Home Healthy Cookbook Recipes

Nowadays every one loves eating Japanese food. They seems to have a fascination with Japanese food, the way it is prepared into small little bite sized sushi, delicious grilled teriyaki, fresh salmon or cod fish in sashimi, the humble miso soup and soba noodles are jam-packed with nutrition and bursting with vitamins and minerals! The salmon and cod fish is high in omega 3, which is great for lowering cholesterol levels for a healthy heart. They provide the most optimum nutrition that our body daily needs. Every single dish is an art form packed with nutrition. It's simply ingenious!

The beautiful presentation and well-arrangement in Japanese food and the distinct taste of home recipes always fulfill one's appetite. However,eating out in Japanese restaurants does take a big chunk out of our budget. Cooking Japanese dishes by yourself is another alternative to save some money in the mean time to enjoy the real Japanese taste recipes from your own home.

Below are some Japanese taste of home healthy cookbook recipes which will definitely let you and your family enjoy a luxurious yet affordable dinner:

Tofu Dengaku
Japanese have a long history of eating miso-topped tofu. This nutritious dish came to be called dengaku, named for the wooden skewers on which it was sometimes cooked. These long skewers were reminiscent of the stilts worn in an ancient dance of the same name.

Making this dish is easy. First wrap the tofu with a clean dish towel. Put two plates on top of tofu leave aside to extract any excess moisture. Meanwhile, combine the 100g miso, 1 egg york, 2 teaspoons dashi, 2 teaspoons mirin and 2 teaspoons sugar in a bowl. Whisk until smooth. Preheat the grill, lightly brush the tofu blocks with little vegetables oil and grill until lightly brown. Thickly spread the miso mixture onto one side and sit under the grill again, miso side up for a few minutes or golden in color. Sprinkled with some sesame seeds and serve immediately.

Sake-glazed Salmon
Both savory and sweet often mingle in Japanese cuisine. These tender and juicy salmon slices are served with a lightly sweetened soy sauce and butter glazed. Usually serve with a vegetable side dish and a bowl of hot steamed rice.

You will need to have 500g salmon fillets lightly season with salt. Heat the oils in a frying pan and cook the salmon pieces with skin side down over medium-high heat. Cook about 3 minutes and reduce the heat to medium. Turn fish over and cook for further 2 - 3 minutes. Be careful not to overcooked the salmon. Remove the salmon from the pan, cover and set aside. Remove any excess oil from the frying pan, mix in butter, sake, soy sauce, mirin, sugar and ginger to the pan. Increase the heat and stir to dissolve the sugar. Bring to a boil and cook, stirring until slightly thickened. Drizzle the glaze over salmon.

Healthy Recipe - Kale Almond Butter Red Miso Soup

Go to www.thenaturalguide.com to download and print this delicious, nutritious vegetarian health food recipe. Produced by Larry Cook To learn how to eat a health rejuvenating, organic, whole foods diet, read The Beginner's Guide to Natural Living.



http://www.youtube.com/watch?v=xAbBPXAnYvw&hl=en

The Japanese Diet - a Diet To Lose Weight, Remain Slim & Be Healthy!

For no people on earth is it more true than the Japanese, when you say, "you are what you eat". The Japanese are, by all accounts, the people with the least obesity problem, the highest longevity rate, and best health record. What are they eating?

The importance of rice

Rice is the main carbohydrate food in Japan, consumed with every meal. However, the real basis of the Japanese diet is not rice but fish, consumed at more than 70 kilos per person per year--which means 190 grams daily. This combination of rice and fish, as their staple food is far superior to the American meat and potato, the European little of this, little of that diets, and light years ahead of the Russian pork, potato and mayonnaise daily fare.

Let's see what else they eat. Miso and other soy products! Miso is a fermented soy product, and a soup is made from it that is light tasting and easy to digest. One gets all the benefits of soy from it. Also, the famous soy sauce. Japanese people, on the average consume about 200 grams of soy products daily.

So why are they so thin and so healthy?

There are a few very good reasons. One is their sparingly consumption of sugar.

Low in sugar

Japanese consume only 20 kilos of sugar per year (compared to the American 71 kilos per year). Another is the Japanese consumption of cereals (which obviously includes rice) to be 105 kilos per year (compared to the American 68 kilos per year).

The human body appears to be doing much better with natural cereals and less sugar than fried potatoes and 'sugar in everything you eat' diets. The Japanese have far less incidence of heart disease and cancer than Americans. As they eat as much meat as the Americans do (or more), and smoke more, the theory is refined sugar and stress are the two biggest contributors to destroying one's health.

Portion size

Another important factor in the Japanese diet is portion size. The portions are small.

This means they savor their food; eat slowly and enjoy it. No "scarfing" down hamburgers and fries here, and king size cola drinks.

Eating with chop sticks help, as you eat more slowly, take smaller bites and are able to appreciate what you are eating. This aids in digestion, and that is a proven fact.

There are two more factors which must be mentioned that make the Japanese diet so successful.

The first is breakfast.

The typical Japanese breakfast can (and usually includes) green tea, steamed rice, miso soup with tofu, spring onions and omelet and both raw and grilled fish.

This gives your body all it needs to start your day well. You will feel better, and such food does not add weight to your body at all. In fact, it stimulates the metabolism mechanism. You will not gain weight, and if overweight, will lose weight.

Variety Never be bored

The second factor is variety.

A typical American will have about 30 varieties of food per week. A typical European (especially southern European) will have about 45. The typical Japanese will have about 100 varieties of food per week, and will include lots of fresh fish, vegetables, fruit and a variety of meats.

There is one over-riding element here as well; the Japanese cook their foods lightly and thus are never feeling stuffed and stuffy after eating.

As you can see the diet is great and its healthy and is perfect for those wanting to lose weight and avoid illness.

How to Make a Healthy Garden Fish Chowder (and It's Okay For Diabetics, Too!)

Now that the season came autumn and the weather is cooler than us, we often seem to soups and chowder cool to turn sad day. Here is a recipe for a healthy and abundant vegetables Fish Chowder only for those days. But do not expect a cool, overcast. It 's perfect for every day, even warm, sunny Ones!

Chowder FISH PLANT

2 tablespoons butter

1 med green pepper, chopped

1 cup celery, thinly sliced

1 / 4 cup chopped green onions

1 / 8 teaspoonInstant minced garlic

1 can (28 ounces) diced tomatoes, do not exhaust

2 cups water

1 teaspoon instant chicken bouillon granules

1 / 4 teaspoon salt

1 / 4 teaspoon dried basil

1 / 8 teaspoon dried dill

3 drops hot pepper sauce

1 cup frozen whole kernel corn

1 pound fresh white fish fillets for about half an inch thick, cut into pieces

dissolve in a 3-liter pot or Dutch oven, the butter. Add the peppers, celery, onions and garlic in butter. CookMixture over medium heat, stirring constantly, until vegetables are soft. Add tomatoes, water, chicken broth, salt, basil, dill, hot chili sauce. Heat the mixture to a boil then reduce heat and simmer covered for 15 minutes. Stir in corn. Then gently stir in the fish not breaking to pieces of fish. Cook over medium heat about 5 / 6 minutes, or until the fish flakes slightly forked.

Yield: 6 to 8 servings

Enjoy!

Eating Healthy When Eating Out

Eating out can be a lot of fun and convenient. Mom especially loves a night out of the kitchen. But guess what suffers from a night out on the town -- your waistline. With Mount Rushmore-sized portions and dietary disasters larding every menu, restaurants are dangerous places for your health and your weight. It's important to get your priorities straight when choosing where to dine out and what to eat.

Most mistakes are made within the first and last 10 minutes of any restaurant experience. You can use these tips for "book-ending" meals the healthy low glycemic impact way:

·          Skip the free bread and ask for cut-up raw vegetables instead.
·          Order oil and vinegar on the side and dress the salad lightly yourself -- relying on the server or chef to do so gets you about 400 extra calories per salad.
·          Ask to replace the potato or rice with sautèed vegetables.
·          If you really want dessert, order one for the table and have just a few bites.

When life steers you out of the kitchen, here are your best bets for a few of the more common types of restaurant choices.

Mexican: Fajitas, black beans, refried beans (no lard), avocados, guacamole, brown rice, jicama, grilled chicken or fish, ceviche, camarones, and arroz con pollo (rice with chicken).
Italian: Sauteed vegetables, salad, seafood salad, fish with olive oil, whole-wheat pasta with marinara sauce. Skip the al fredo sauce.
Mediterranean: Hummus (chickpeas), tahini (sesame paste), tabbouleh (cracked-wheat salad) bean soup, lentils.
Asian: Seaweed salad, sea vegetables, miso soup, edamame, sashimi, sushi, any vegetables that are not fried, such as bok choy, bamboo shoots, green beans, snow peas and water chestnuts, fresh spring rolls, moo shu chicken or vegetables, and drunken chicken.
American: seafood, fish with olive oil, chicken, petite steak, grilled or baked options

Also, don't forget to steer clear of anything that has fried in the description. Sauces and gravies should be avoided or at least asked to be on the side. Vegetables soups with broth are better options than creamy soups. Check the whole menu - you may find healthy side options with other entrees to replace your entree's side dish. Don't be afraid to ask your waiter for a healthy substitute. Remember, the restaurant wants to make you happy so you will become a returning customer. 

"Ultimate Uncheese Cookbook" - Innovative, Healthy, & Delicious Recipes From Plant-Based Ingredients

Joe Stepaniak's "Ultimate Uncheese Cookbook" was among the first cookbooks I bought after deciding to adopt a vegan diet 3 years ago. For those not familiar with the term "uncheese",  Stepaniak uses it to describe rich-tasting spreads, dips, sauces and blocks produced with dairy-free whole foods (primarily beans, nuts, or grains).

Cheese lovers be forewarned: you may be in for some disappointment if you're expecting tofu to taste like Feta cheese or chickpeas like Havarti. The book's introduction even acknowledges that "uncheeses are not going to be like dairy cheeses, so please adjust your expectations accordingly. "

Unfortunately I skipped Stepaniak's well-intentioned introduction and plowed in to the recipes, attempting Tofu Ricotta, Chick Cheez, Swizz Cheez, Buffalo Mostarella, Brie, Betta Feta, White Bean Boursin, Monterey Jack and Port Wine uncheeses. And while all were tasty (my favorite is the sharp Chick Cheez spread--made from Garbanzo Beans) they left me somewhat disillusioned and wondering whether I could actually live without real cheese.

As a result of not immediately finding perfect non-dairy replacements for my most beloved cheeses, "The Uncheese Cookbook" sat dormant on my shelf for some time. Little did I realize that I would come back to Stepaniak's book later (many times), finding it had improved with age.  Its most valuable lesson is that it introduces unfamiliar ingredients, and uses them as well as more commonplace items--including raw nuts--in groundbreaking fashion.

For example, I had never heard of nutritional yeast, an ingredient employed in many of the book's recipes. Nutritional yeast is a rich source of vitamins and minerals that has a pungent cheesy taste, too. I later learned that Stepaniak is somewhat of an aficionado on the subject of nutritional yeast, having authored "The Nutritional Yeast Cookbook."

Among other new ingredients (and somewhat challenging to obtain) were agar and kuzu (both plant-based thickening agents used in place of gelatin), and umeboshi plum paste, used for adding saltiness. Chickpea flour (a.k.a. Chana Besan) while common in Indian cuisine, is also employed in many uncheese dishes.

The introduction to Uncheese Cookbook provides a detailed and useful reference to all the aforementioned ingredients as well as others. It also contains a well-documented background of how the dairy industry has influenced the evolution of the American diet (echoing T. Scott Campbell's "The China Study"), and provides detailed nutritional data on the benefits of  non-dairy sources of calcium, protein, fat, and carbohydrates vs. dairy products.

Moving on to the recipes, I found many of the "Uncheese Dishes" to be superb. Among my favorites are:

Chocolate Almond Cheeze Cake (p170*) with Granola Nut Crust--Everyone who's tasted it are astounded it tastes more delicious than real cheesecake, without using eggs or dairy products (maple syrup is the secret).
"Besto Pesto" (which imperceptibly substitutes cheese with miso)--How can a vegan diet be considered sacrifice when you can still enjoy a dish of linguine with Genevose pesto sauce?
Chickpea Flour Pizza (p128), eaten alongside vegetable curries--It takes all of about 5 minutes to prepare, so it's very convenient, too!
Beannaise (p150)--Used as mayonnaise substitute within other recipes, and also by itself, as a dip for vegetables or salad dressing.
*Note: page numbers refer to the 10th edition of the book.

Other recipes I would recommend include: Parmezano Sprinkles (p50), Eggplant Parmagiano Stew (p80), Spinach-Tofu Manicotti (p117), Zucchini Chedda Soup (p77).

Upon re-perusing "The Uncheese Cookbook", there are still many dishes I plan to sample, including: Classic Quiche (p102), Lemon Teasecake (p169)-the "Key Lime" variation, Quick and Easy Alfredo Sauce (p63), Hot Spinach-Artichoke Dip (p49), and Curried Cauliflower Cheez Soup (p76).

Other features of the book you will appreciate are the charts of nutritional values for each of the recipes, and the listings of food allergens (gluten, soy, nuts, corn). On the other hand, the book contains only 4 pages of photographs, and certainly could benefit from more.

If you already own "The Uncheese Cookbook" but haven't picked it up for a while, I suggest it's worth another look. If you don't, please get a hold of a copy and try its innovative and healthy recipes based on plant-based ingredients. Just remember to put aside your expectations of dairy-cheese taste, and you won't be disappointed!

Eating Healthy When Eating Out

Eating out can be a lot of fun and convenient. Mom especially loves a night out of the kitchen. But guess what suffers from a night out on the town -- your waistline. With Mount Rushmore-sized portions and dietary disasters larding every menu, restaurants are dangerous places for your health and your weight. It's important to get your priorities straight when choosing where to dine out and what to eat.

Most mistakes are made within the first and last 10 minutes of any restaurant experience. You can use these tips for "book-ending" meals the healthy low glycemic impact way:

·          Skip the free bread and ask for cut-up raw vegetables instead.
·          Order oil and vinegar on the side and dress the salad lightly yourself -- relying on the server or chef to do so gets you about 400 extra calories per salad.
·          Ask to replace the potato or rice with sautèed vegetables.
·          If you really want dessert, order one for the table and have just a few bites.

When life steers you out of the kitchen, here are your best bets for a few of the more common types of restaurant choices.

Mexican: Fajitas, black beans, refried beans (no lard), avocados, guacamole, brown rice, jicama, grilled chicken or fish, ceviche, camarones, and arroz con pollo (rice with chicken).
Italian: Sauteed vegetables, salad, seafood salad, fish with olive oil, whole-wheat pasta with marinara sauce. Skip the al fredo sauce.
Mediterranean: Hummus (chickpeas), tahini (sesame paste), tabbouleh (cracked-wheat salad) bean soup, lentils.
Asian: Seaweed salad, sea vegetables, miso soup, edamame, sashimi, sushi, any vegetables that are not fried, such as bok choy, bamboo shoots, green beans, snow peas and water chestnuts, fresh spring rolls, moo shu chicken or vegetables, and drunken chicken.
American: seafood, fish with olive oil, chicken, petite steak, grilled or baked options

Also, don't forget to steer clear of anything that has fried in the description. Sauces and gravies should be avoided or at least asked to be on the side. Vegetables soups with broth are better options than creamy soups. Check the whole menu - you may find healthy side options with other entrees to replace your entree's side dish. Don't be afraid to ask your waiter for a healthy substitute. Remember, the restaurant wants to make you happy so you will become a returning customer. 

Too Good to be Healthy Pizza

Let's transform an all-time favorite food, pizza, into a healthy all-time favorite. This pizza is high in fiber, antioxidants and phytonutrients that fight inflammation, heart disease and cancer, and it just tastes good. It's a great way to introduce dark leafy green vegetables into your diet. I encourage everyone to have at least one serving of these daily. Swiss chard, broccoli, kale, collards and cabbage are examples. These vegetables have two to five times the antioxidant vitamins A and C of other vegetables. They contain unique phytonutrients that causes the liver to do a better job at detoxifying cancer causing substances. They also cause cancer cells to stop multiplying and die. Dark leafy greens are an excellent source of calcium without the fat and inflammation causing casein of cow's milk. Remember cows don't get those big bones by drinking milk. They get them by eating grass. We get them by eating dark leafy green vegetables.

This recipe uses Swiss chard. Like all dark leafy greens, they grow in cooler weather. So you will find fresh local Swiss chard at farmers markets right now. It should be brightly colored, crisp and free of tiny holes that may be a sign of insect damage. Wash it just before using. Otherwise, it stores well in the refrigerator in a plastic bag. This recipe also calls for red miso, Japanese fermented soy paste. It lends a dairy like flavor to the pesto sauce. Find it in the dairy case at your local health food store. This pizza is tasty and satisfying without the cheese.

Too Good to be Healthy Pizza

1 Kabuli Whole Wheat Pizza Crust (available at Wild Oats)

1/3 cup non-dairy pesto (recipe below)

½ bunch Swiss chard

10 sun dried tomatoes

12 Kalamata olives

3 water packed artichoke hearts

Preheat oven to 450 degrees. Wash the chard and trim any rough ends. Chop the leaves into bite size pieces and the stems into ¼ inch pieces. Place the stems into a steamer basket first, and then add the leaves. Steam for 10 minutes. Hydrate the sun-dried tomatoes by simmering them in water for 5 minutes or as directed on the package. Allow them to drain and cool in a strainer.

Meanwhile, smash the olives with the flat side of a chef's knife. This loosens the seed. Slice the olives in half lengthwise and discard the seeds. Slice each artichoke heart lengthwise into 3 or 4 slices. Grate the cheese if you are using it. Slice the sun-dried tomatoes lengthwise into 1/4-inch slices.

Place the pizza crust on a pizza pan. Spread 1/3 cup of non-dairy pesto on the pizza. Using a fork or tongs, spread the Swiss chard evenly over the pesto. Arrange the olives, artichoke hearts and sun-dried tomatoes over the Swiss chard.

Bake for 9 - 10 minutes or until crust reaches desired crispness. Serves 3 - 4 people.

Non-Dairy Pesto

3 - 4 cups loosely packed fresh basil

4 tablespoons olive oil

1 or 2 cloves garlic

2 tablespoons red miso

½ cup raw walnuts

Combine the ingredients and ¼ cup raw walnuts in a blender at low speed for 2 minutes. Add the remaining raw walnuts and blend for 1 minute more.

15 Smart Solutions For Healthy Dining Out

Eating one large sandwich at a fast food chain take pack on enough calories and sodium for an entire day. Luckily, restaurants and fast food chains are now offering more fruits and vegetable choices on their menus, making it easier to eat healthy while dining out. But their best sellers are still fat laden foods in large portions that you should try your best to avoid. These suggestions will help you select the most nutritious and low fat foods when dining away from home.

· Be cautious of any item with the words jumbo, giant, super or deluxe
· Stay away from any entrée with a "special" sauce
· Choose mashed or baked potatoes instead of french fries
· Ask for Mexican dishes with less guacamole, sour cream and cheese
· Ask for mustard or low fat dressing on wraps, subs and sandwiches
· Fill up on egg drop, miso, wonton, or hot & sour soup before your Chinese meal
· Order pasta with tomato based sauce instead of butter or cream based sauces
· Avoid Italian dishes with names like alfredo, carbonara, parmigiana, lasagna, and stuffed manicotti
· Choose steamed rice instead of fried rice
· Choose baked or grilled fish instead of battered or deep-fried fish
· Dress your salad with oil and vinegar instead of rich, creamy dressings
· Limit your intake of complimentary tortilla chips or bread sticks served before your meal
· Select thin-crust pizza with onions, mushrooms, peppers, broccoli and spinach
· Order chocolate milk instead of a chocolate milkshake
· Try to eat the same amount of food that you would at home