Chia, Healthy For Aztec Indians, Healthy For Today’s Recession Food Budget

Known as the running food, Chia seeds use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on Chia during their battles. They outmaneuvered their counterpart Inca’s by surviving mostly consuming chia seeds. They are very cost effective for this worlds’ recessionary climate. One ounce a day is all most people need, especially when you consider they expand to 9 times their size when they come in contact with and food or drink.

9 Healthy Reasons people use Chia Seeds

9. 1 ounce uses 2.8% of the calories in a 2000 calorie diet. The full daily servings only add 1 up to 139 calories.

8. They are high in calcium and naturally have boron in them which transfers the calcium into your bones.

7. They fill you up when they in contact with liquid and slow down the absorption of carbohydrates to control your appetite.

6. They are gluten free and are very good for a Raw Food Diet because they are high in protein, calcium, omega 3 and 6 and don’t need to be cooked. Unlike Flax Seed, you do not have to ground them up when you make a smoothie.

5. They are great for workouts. Prior to a run or an athletic event in which you need to hydrate, take a tablespoon or 2 in a 8 ounce bottle of water which will help you hydrate. They will also help with protein to do the event without cramping up. Also, it is good for the digestive system because it is a hydrophillic colloid.

4. They are high in Omega 3 – 1 oz has 4915mg of Omega 3. Omega 3 fatty acids are loaded with protein which is great for healthy skin, hair, and nails.

3. They are good for Diabetics – High fiber diets can help in managing diabetes. It is harder to lose weight as a diabetic. The seeds supplies fiber in 2 forms: insoluble (won’t dissolve in water) from its outer coat and soluble fiber (will dissolve in water) from its inner shell. Soluble fiber has been found helpful in lowering cholesterol and diabetes. 1 oz has a Glycemic Index of 1.

2. They are known to help with Thyroid – They help with hydration and are known to help deal with thyroid medication symptoms like lack of energy, dry skin and hair, thyroid weight, and colon issues.

1. They are good for lowering cholesterol – The seeds supplies fiber in 2 forms: insoluble (won’t dissolve in water) from its outer coat and soluble fiber (will dissolve in water) from its inner shell. Soluble fiber has been found helpful in lowering cholesterol and diabetes. Also the omega 3 and 6 has been shown to help.

For high quality seeds, look for suppliers who show clear pictures on their websites. They are usually priced similar to flax seeds. They can be taken dry with water or mixed with food. Go here to learn more about pricing, packaging, and recipes.

Eating Can Be An Adventure – Keep It Interesting, Simple, Healthy, and Fun

I have been preparing my own meals for many years. Like most people, I suppose, I would fix only familiar dishes.

That has changed. For health benefits, I began eating more fruits and vegetables, including some that were unfamiliar. I tried many foods that were new to me, for example, whole grains, and various types of beans, seeds and nuts. Many of those became favorites.

I began to more often use unfamiliar ways to prepare food. A few of my favorites are pesto (pureed greens and oil), raw foods that are normally eaten cooked, and unusual combinations such as bread with peanut butter, covered with pizza sauce. Eating became more interesting, more enjoyable, and more of an adventure.

The circumstances of my life encouraged a varied diet. Making do with a small amount of money gave me a liking for oatmeal, beans, and other very low-cost foods. Growing up on a farm and having a garden each year provided new fruits and vegetables to try and enjoy. Having been raised to ‘waste not, want not’, helped me not to pass up unusual foods: gifts such as my sister’s ‘beans ‘n’ greens’, the landlord’s pierogies, a neighbor’s gift of venison, and my son’s homemade deer jerky. Some of those unfamiliar foods were not enjoyed at first because they were so unfamiliar and were unrecognized as a ‘goody’. For me, that recognition is typically made gradually by many small trials. But it seems that the more often I attempt to enjoy an unfamiliar food, the more success I will have.

The process of trying new foods and having them become enjoyed fare, turns eating into an adventure. Eating becomes more interesting and more enjoyed. Meals become more than a time to enjoy what I have enjoyed before. Awareness is heightened by experiencing the unfamiliar. There is anticipation of discovery of a new enjoyment. Meals become pay-off times of previous experimentation efforts. The food is more appreciated for having creative effort invested in it. Perhaps I have gained a health benefit, saved some prep time, saved money that can be used for some other purpose, and have added to my repertoire of pleasure.

A cookbook will give you ideas about what new foods to try. A recipe book about a particular ethnic food or some other unfamiliar category of food would be particularly helpful. Buy one or get one from the library. Some ethnic categories are Middle Eastern, Southeast Asian, African, soul food, Southern, and Mexican. Other categories are health food, quick and easy recipes, weight loss diets, vegetarian recipes, and using food from the garden. You might even enjoy some obscure categories such as pioneer/early American food, Native American food, wild food, early European food, food from storage, and low cost food. I particularly like quick and easy recipe books.

If you need help becoming comfortable with trying new foods, try small changes:

– Eat breakfast foods at lunch or supper. Or try a vegetable at breakfast. If you normally have a sandwich at bedtime, have a salad instead.

– Try different brands from the ones you normally use.

– Leave out one or more ingredients from your standard recipes. Or change the proportions – a little more of this or a little less of that.

– Substitute a similar ingredient for a usual ingredient, for instance, orange juice concentrate or lemon juice instead of vinegar on a salad.

– It may help to eat smaller portions but include a greater number of foods at each meal. That may help you develop a liking for variety.

– Try unusual combinations such as cooked chicken and raw fruit cut in small pieces and mixed together…or pizza sauce on a peanut butter open-face sandwich…or a teaspoon of honey or pancake syrup on a dark green, leafy salad.

Salads are great to experiment with. Use another type of greens instead of or in addition to the standard iceberg lettuce. Add various amounts and combinations of any vegetables that you enjoy. The vegetables can be proportioned to subdue or enhance particular flavors – use less basil to lessen its pungent flavor, use more carrot to boost its flavor and texture. Add ingredients that are not normally thought of as salad ingredients such as nuts, peanuts, coconut, cereal, raisins, whole wheat flour, baked beans, sugar, and fruit. Try something different for a dressing such as plain oil, pasta sauce, or peanut butter softened with oil.

Use small quantities of an untested food to begin with until you know how well your body deals with it. The body will adapt to some foods over a period of weeks or months but results vary from food to food and, I suppose, from individual to individual. A couple of years ago eating one spear of raw asparagus was more than I could tolerate. Now I can cut up two ounces of raw asparagus and add it to a salad without any problem. Any food has limits; it’s just that raw foods tend to have more immediate penalties for exceeding the limits.

To develop a liking for a new food, eat it at the beginning of a meal when you are most hungry. Being hungry greatly improves ones ability to appreciate the taste of a food. Eat only a small amount of the new food at each sitting. For some foods, a tiny bite, just enough to sense its flavor, is enough to handle at first. Don’t give up easily on a food that at first seems too strange to be enjoyed. Some foods will require dozens of ‘get acquainted’ trials.

Other strategies for liking new foods:

– Read about nutrition and health to know the benefits of a changed diet.

– Make a decision to increase the pleasure in your life. Your success in enjoying new foods will encourage you to try other kinds of new pleasures.

Have reasons in mind to try unusual foods:

– to be able to enjoy healthy foods.

– to enjoy low-prep-time foods.

– to use what you can grow in your garden.

– for the satisfaction of acquiring new pleasures.

– to increase your enjoyment of eating.

Know why liking new foods is difficult. This is the know-your-enemy principle. It seems to help me. People have an instinctive protection against eating toxic foods. Nature has provided you with mistrust for new, unfamiliar food. If the food is enough different from what you are used to, it will not be immediately liked. This is a necessary instinct that keeps you from poisoning yourself by eating the wrong mushroom, for example. Evolution along with chemistry eliminated the gulp-down-anything individuals from our gene pool. The little-by-little taste-developers survived.

If it’s the sugar, salt and spices you depend upon to enjoy food, other flavors will go unappreciated. To help your fondness for new foods come easier, ease up on spices, salt, and sugar. That encourages your taste to appreciate a greater variety of flavors. You then can more appreciate the sweetness of cherry tomatoes, the sweetness of fresh fruit, and the sweetness of sweet potatoes, for example. You can enjoy the mild flavor of raw chestnuts, the richness of nuts, and the subtle starchiness of cereal grains. Your palate will be more adept at experiencing the pleasures of subtle flavors. A great many foods that previously seemed mostly tasteless, can then be enjoyed for their unique flavors.

Your enjoyment of strong tasting food will also be helped by reducing sugar and salt use. You will be switching from depending on saltiness and sweetness to getting pleasure from a greater variety of flavors.

Finding new foods:

– Browse at a health food store, a farmers market or an ethnic food festival.

– Take the time to look at all the items at a local supermarket.

– Browse at local ethnic food markets: Middle Eastern or Greek, for example.

– Try raw foods, whole grains and other unprocessed foods. Typically, they have more texture and flavor. These foods are higher in fiber and so produce more intestinal gas. Limit portion size to reduce gas production. Load up when gas will not be a problem. I allow myself to pig-out at a before bedtime meal. If the meal is low in calories, that large meal doesn’t keep me from having a good night’s sleep.

– Do your own cooking. Restaurants have menus that appeal to a majority of people, not to people wanting something different. Even the person who cooks for their own family may be unlikely to prepare other than familiar and popular food.

– Have a garden, if you have the time and space. Every year I can try out new recipes and a new vegetable or two. Otherwise, take advantage of the variety the large supermarkets offer.

Soul Food – 3 Healthiest and Worst Cooking Oils

Soul food recipes continue to enjoy a healthy trend. Unlike the past, when cooking and eating this southern cuisine favorite meant cooking in large amounts of animal fat. For example, lard fatback and thick sides of bacon. Now the trend continues toward healthier cooking and eating choices. The trend covers not only the foods and cooking methods, it also includes the type of oils we cook the food in.

Although the healthiest way to cook and eat is to avoid fried food altogether in favor of baking, roasting or grilling instead. But some food just tasted better when fried, so if we must do it let’s make sure we do it as healthy as we can – and that starts with the oil.

Here’s A List Of The Worst Cooking Oils for healthy soul food. We’ll start with this list because I want you to know them as soon as possible so you’ll have time to discard them. Or if you’re using them now stop it. Do it for your health and your families health. Here’s the list. Not necessarily in order of importance.

These frying and cooking agents used in cooking and baking for many years have proven to cause many ailments. For example, high blood pressure, obesity, stroke, hypertension and other medical ailments. These cooking oils contain high amounts of saturated fats, which raise blood cholesterol. They also contain high amounts of trans fats. Not good for your blood or your arteries.

Lard – Vegetable Shortening

Hard margarine


Coconut Oil

Palm Oil

Next we’ll discuss the good oils. These cooking oils contain what’s known as the good fats. For example the monounsaturated fats. These fats help to lower our cholesterol or more specifically our LDL cholesterol (the negative or bad kind). In turn it also helps raise our HDL(the healthy kind). They can also contain Polyunsaturated fats which also lower our total cholesterol or LDL. Many of these same oils contain Omega 3 fatty acids. This is a substance that helps your body fight diseases. For example, cardiovascular ailments, aids blood circulation, brain function, fights cancer, aids brain health and a list of other benefits.

canola oil

flax seed oil

peanut oil

olive oil

non-hydrogenated soft margarine

safflower oil

sunflower oil

If you take the time to note the difference between the good and bad oils you’ll help to contribute toward healthier eating, feeling better and living a better quality of life. Soul food recipes have a long tradition of good eating, now the tradition continues in a healthier way.

Bloating After Eating – How to Relieve Abdominal Distention When Eating Healthy Foods Causes Gas

With bloating after eating, you have the sensation of swelling and tightness in the stomach and/or intestines. Your pants may feel tighter and you may have pain accompanied with gas after eating.

Most often the reaction is to consider that you have eaten something that didn’t agree with you and then try to avoid those foods. That may work for the short term; however, bloating after eating can be a sign of other digestive problems. Now, if this is the case, then often the complaint becomes, “I bloat up even after eating healthy foods.”

For many, the simplest cause of abdominal distention is swallowing air when you eat or drink. We all swallow some air when eating, but those who gulp air in are more likely to be just eating too fast. The gas that you swallow expands when warmed up to body temperature and causes pain as it passes through the intestines.

To solve this you would slow down when eating. Chew your food and relax or not tense up. Don’t eat when you are upset. Drinking through a straw eliminates gulping air in when drinking.

Another cause of bloating after eating is not having enough hydrochloric acid for digestion or having low stomach acid. Your doctor can test for this and may then have you take a hydrochloric acid supplement with your meals.

Another cause is over eating. When you over eat you stretch out the stomach and it doesn’t have the room it needs to contract and work the stomach contents for digestion. Smaller, more frequent meals is the solution to this cause.

Intestinal gas can be from the waste given off by the unhealthy bacteria living on undigested food in the intestinal tract. If your food is not fully digested, it is a breading ground for unhealthy bacteria. Many times the bloating after eating is caused by both swallowed air and gases from undigested food. Just so you know, swallowed air doesn’t have a bad odor when passed.

The goal is to have an efficient digestive system. Efficiency means that you have the nutrients, enzymes and digestive secretions present to be able to digest your food well. You see, if your food is well digested, there is nothing left for the unhealthy bacteria to feed and live on. They die off and you have no gas.

To keep digestion efficient, smaller meals are needed. This allows for enough mobility of the digestive tract to do its work. Too much food stretches everything out and mobility is limited. But, smaller meals help in another way too…

Smaller more frequent meals also reduces the demand on the digestive juices and enzymes. A lower demand of digestive secretions means your food is more likely to be more fully digested because the demand can be met.

Healthy eating plays a role in good digestive health. But, it can also be a bit of a problem when it comes to bloating after eating. Let me explain…

Eating healthy provides all the nutrients most of us need to maintain a healthy digestive tract. But good healthy nutritious food is also feeding that bad bacteria in the gut. The unhealthy bacteria thrive and give off gases, which cause you pain. One may give up healthy eating because of the phenomenon.

That would be a mistake because without a healthy diet, your digestion and overall health would surely suffer.

The solution is to eat well and in a way to kill off the bad bacteria in your gut. As I explained, smaller meals would leave less undigested food for them to live on. That’s your first step. Eat smaller more frequent meals.

The second is to eat foods that would kill them off. Acidophilus or probiotics are healthy bacteria your digestive tract needs to function properly. These probiotics will kill off the unhealthy bacteria. You can get probiotics from yogurt. It should contain live active cultures and be organic.

Organic yogurt is the only one you should eat. The only exception would be to make it yourself. Genetically altered food is not permitted in organics. That means that the bacterial culture in the organic yogurt cannot be from genetic engineering.

Bloating after eating can be embarrassing and painful. However, it is possible to get relief. Make an appointment with your doctor for a full examination to determine the cause of your digestive problems. Then with the cause nailed down, a care plan can be worked out for you to follow.

Beware of Junk Foods Being Promoted As Health Food – HFCS is Not Healthy

You may have seen a whole new slew of advertisements online and on television trying to revamp the poor image of high fructose corn syrup (HFCS).  They are basically trying to promote this junk food additive as “healthy”.

The advertising campaigns don’t come right out and make the claim that high fructose corn syrup is “health food”, but they do try to get clever and fool people into thinking that it’s not bad for your health.  In fact, they make these misleading claims:

“It’s all natural”

“It’s no worse for you than table sugar”

“It’s made from corn”

“It has the same calories as table sugar”

As you can see, these ads are trying to deceive us into thinking that HFCS isn’t so bad after all… I mean, they do say that it’s “all natural” and “made from corn”.  These ads are pure sleaze!

In my opinion, these ads are highly immoral.  For one, as if our nation, and the world for that matter, wasn’t already suffering an obesity epidemic, as well as skyrocketing degenerative diseases such as diabetes, heart disease, and cancer.  Now, they’re trying to make matters worse by fooling innocent people into thinking that high fructose corn syrup is somehow healthy. Meanwhile, as society and our kids get fatter and more unhealthy, they’re lining their pockets with massive profits since HFCS is in the majority of processed food.

As for their claim that HFCS is “no worse for you than sugar”… I’m not even going to discusss any of the science about how HFCS affects the leptin and insulin process in your body, your blood sugar process, appetite levels, etc.  Instead, I want to make a more important point:

Who cares if HFCS is “no worse for you than sugar”… because sugar is one of the worst things you can ingest in your body anyway, so it is not even a valid argument!

The point you need to understand is that if you want to be lean and healthy for life, you should be minimizing, or even eliminating all sugar and high fructose corn syrup.  In fact, most processed food should be eliminated altogether if you want to be serious about getting lean.

As for their claim that HFCS is “all-natural”… don’t even get me started!  It’s just a ridiculous statement to begin with.  I don’t care if you call it “natural” or artificial, the bottom line is that it’s a highly processed, refined substance that makes you fat!

So the next time you’re thinking about drinking that can of soda, or eating that candy bar or cupcakes, just think about how that is only going directly against your efforts to lose body fat and can even lead to other health problems in excess.

How to Stop Food Cravings by Eating Healthy Foods

Have you ever asked yourself why you crave certain foods? If you crave a particular food, chances are your body is deficient in a specific vitamin or mineral. The fact is, you can stop food cravings, by eating foods that have the adequate amounts of vitamins and minerals that your body truly needs. Eating  healthy   foods , is the surest way to avoid gaining unwanted weight. Next time you develop  food  cravings, you should substitute your  food  cravings with  healthier   food  options. Here is a list of few food cravings, and the reasons for each craving.

Stop  food  cravings by eating  healthy   foods 

Chocolate cravings:

If you crave chocolate, chances are your body is deficient in magnesium. Instead of eating chocolate, you should eat raw nuts, legumes, fruits, and seeds. They are much  healthier  alternatives to chocolate.

Sweets cravings:

Most people that I know, crave sweets. This is because their bodies are deficient in chromium, phosphorus, sulfur, carbon, or tryptophan. If you crave sweets, your doctor should be able to tell you what your specific deficiency is.

– For chromium deficiency, get in the habit of eating broccoli, cottage cheese, dried beans, and chicken.

– For phosphorus deficiency, eat liver, beef, poultry, fish, nuts, legumes, eggs, and grains.

– If your body lacks sulfur, your diet should be rich in cranberries, and cruciferous vegetables such as cabbage and kale.

– For carbon deficiency, I suggest you consume fresh fruits.

– If your body is deficient in tryptophan, then you should eat raisins, spinach, sweet potato, lamb, and cheese.

Bread cravings:

If you crave bread like I do, your body might be deficient in nitrogen. You can eat  healthy  bread such as sprouted grain bread, or you can eat high protein  foods  such as fish, nuts, meat, and beans.

Coffee cravings:

I may be the only person in America, who does not crave coffee. If you crave coffee, it means that your body is deficient in phosphorous.  Healthier  substitutes to your coffee addiction include chicken, beef, poultry, liver, fish, dairy, eggs, nuts, and legumes.

Fatty food cravings:

Some people crave oily snacks, and other fatty foods. If you are one of those persons with this issue, your body might be lacking calcium. You should eat more broccoli, kale, legumes, cheese, and turnip greens.

Soda cravings:

Similar to coffee, most people crave soda. In fact, soda craving must be one of the most common food cravings I know of. There are at least 11 ways to lose love-handles, and avoiding soda is one of these ways. If you are part of the millions of people who crave soda, your body is probably deficient in calcium. Calcium deficiency is the same deficiency that causes fatty food cravings. To stop craving soda, your diet should be rich in kale, legumes, broccoli, cheese, and turnip greens.

How to stop food cravings – Last word

As you can see, our body is very complex. When the body is deficient in a specific vitamin or mineral, it causes us to crave foods that are mostly unhealthy. We should all learn to stop  food  cravings, by eating  healthy   food  alternatives.

How to Stop Binge Eating: Steps You Can Take Starting Today

Binge eating is the ability to consume large portions of food during a short period and without feeling necessarily hungry. Most people try to hide this disorder from people. Compulsive eating can be harmful to the mind and body if precautions are not taken. It is not a habit that can easily be broken. But it is possible for you to control what you eat. Here is how to stop binge eating starting today.

What Ticks You Off?

You will need to pinpoint the things that make you eat uncontrollably. Do you eat after a stressful day at work? Do you wolf down food after an argument with your boss from hell? Does it happen when you are lonely, depressed or bored? If you can identify your binge triggers, you can avoid them or find therapeutic solutions that are not in any way harmful to you.

Cut Out the Food

People who suffer from this disorder hardly eat healthy foods. Most people with binge eating problems eat chocolate, cake, chips, ice-cream, cookies and other sugary foods. It is not enough to know what ticks you off; you need to also take a bold step and stop patronizing those foods that you eat. Empty your fridge and pantry. Try to cook and eat fruits or vegetables when you are hungry instead of snacking on guilty pleasures.

Eat in Small Portions

It helps to eat in small portions within 2-3 hour intervals instead of gobbling down huge amounts of food in one sitting. Limit your sugar and fat intake. Learn to include wholesome grains, proteins and dairy products in your diet.

Eat With a Clock

You have to choose a time limit whereby you would not eat any more food. If you choose 6 p.m. as your stop point, ensure that you stick to it. It is crucial to find other things to occupy your time instead of eating when you have little or nothing to do. You can read, play video games, try to solve a crossword puzzle or listen to some music. It is alright to watch TV, but avoid any channel that seeks to tempt you with food.

How to stop binge eating is not rocket science. It starts with an acknowledgement that you want to kick the habit and then other things can subsequently follow. You can even seek professional help as a means of encouragement or liaise with support groups that share your interests. If you are a compulsive eater, stop beating yourself up, there are steps that you can take that would change the compulsion you have around food.

Bones and Broth – The Health Benefits of Making Your Own Stock

It’s a cold gray day today. It has been this way for 4 days straight. A change has definitely come from the serious dog days of this summer and I know we are all feeling the relief. On a day like this when I sit down to write about food and nutrition one thing keeps popping into my mind… bones. Bones for delicious and fortifying stalk of course. This also seems fitting considering Halloween is just around the corner and things such as this are a theme this time of year.

So with the weather and holiday acting as my inspiration, I want to share with you the secrets about why making your own stock is one of the healthiest things you can do for yourself and your family this fall/winter. Making stock is an art form! From meat, to chicken to fish or from white stock to brown stock it builds health from head to toe and it turns everything you cook into a more full-bodied, full of love dish. It also makes your house smell extra homey… well maybe with the exclusion of fish stock! Making stock also prevents waste of one of the most mineral rich parts of any animal. And who could use a few more minerals? Everyone!

I think a lot of people feel intimidated about making stock. However, once you make it one or two times the mystery and intimidation subsides. It does take a few tries to figure out your stock making style, but there is no reason to fear it. It is actually really fun to keep notes on how you make each batch and what the end result of each batch is. Then you can mix and match techniques to come up with your own stock style. Like I said earlier, stock making is an art form. This is something you can do while you are on the internet, watching TV, cleaning the house, or whatever else you spend too many hours doing. It’s a great way to multitask.

So before I go any further I am going to give you the top ten reasons I want you to include nutritious homemade stock in your diet. Then I am going to tell you how to make the stuff.

Top 10 Reasons you Want to Include Homemade Stock in your Diet

  • Gelatin, found in large quantities in homemade stock, acts as a digestive aid and has been used successfully in the treatment of many digestive disorders, including hyperacidity, colitis, and chrohn’s disease. Gelatin is a hydrophilic colloid, which means that it attracts and holds liquids, it facilitates digestion by attracting digestive juices to food in the gut.
  • The cartilage and collagen, from the bones stock is made from, have been used in the treatment of bone disorders and to treat rheumatoid arthritis. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.
  • Rich chicken broth, often called the famous jewish penicillin, is used as a remedy for the flu. Stock helps prevent and mitigate infectious diseases. They found that some components of the chicken stock inhibit neutrophil migration, which may have an anti-inflammatory effect that could lead to temporary ease from symptoms of illness.
  • Fish broth, made with fish heads, in quite rich in iodine. This mineral is very important to the healthy function of the thyroid gland, the gland that regulates metabolism and energy.
  • Stock adds immense flavor to our food and can be turned into a satisfying sauce just by adding herbs, wine, and butter and then reducing by boiling down.
  • Stock is the start of culinary magic and the crux of all cooking. Cook anything with stock to make it richer and more nutrient dense.
  • Stock feeds, repairs and calms the mucous lining of the small intestine. This can reduce allergies by building up the protective mucous membrane lining of the GI tract.
  • Stock contains minerals in a form the body can absorb easily, calcium being a big one but also magnesium, phosphorus, silicon, sulphur and trace minerals.
  • Gelatin in properly made broth helps the body use protein in a more efficient way. Stock has been used throughout history when meat was not available or affordable to help one stretch his use of other proteins in the diet.
  • Many commercial stocks do not contain the gelatin and mineral potential that homemade stock can contain.

Important Things to Remember When Making Stock

  • Always start with cold water
  • Add acid (2 tsp. vinegar, 2 Tbs. lemon or 1 cup white wine) to your stock water to enhance mineral leaching
  • Add mirepoix (2:1:1 Onion, carrot, celery) and herb sachet (1 bay leaf, 6 peppercorns and 3 parsley stems) for flavor and nutrients
  • Simmer the stock gently, do not allow it to boil
  • Skim your broth from impurities that develop as you cook
  • Do not salt your stock. Salt your finished stock-based dish. If you reduce a salted stock you have a very salty end product
  • Simmer fish for 1-2 hours, chicken for at least 4 hours, and meat bones for 6-8 hours
  • Remove the fat from the cooled stock before freezing or leave it on while storing in the fridge to increase shelf life
  • Store in variously sized containers in the freezer for easy use

White Stock (non-caramelized, clear color and lighter flavor)

5 lbs. bones (veal or beef) or 1 poultry carcass or 1-2 non oily fish carcasses and/or crustacean shells

1 gallon cold Water (or enough to cover bones)

1 lb. mirepoix

1 herbal sachet Acid (see above)

Cut the bones into 3-4 inch pieces. Place the bones in a stock pot and cover them with cold water. Add acid and soak for 30 minutes Bring the water to a boil. Reduce to a simmer immediately and skim any scum that forms. Add the mirepoix and herb sachet to the simmering stock. Continue simmering and skimming for the time listed above based on what the stock is being made from. Strain, cool, and refrigerate

Brown Stock (caramelized, dark color and richer flavor)

5 lbs. bones (veal or beef) or 1 poultry carcass

1 gallon cold Water (or enough to cover bones)

1 lb. mirepoix

2 oz. tomato paste

1 herbal sachet Acid (see above for options)

Place the bones in a roasting pan one layer deep, and brown in a 375 degree oven. Turn the bones occasionally to brown them evenly. Remove the bones and place them in a stock pot. Pour off the fat from the roasting pan and reserve it. Deglaze the roasting pan with part of the cold water. Add the deglazing liquor and the rest of the cold water to the bones, covering them completely. Add acid and soak for 30 minutes. Bring to a boil and reduce to a simmer immediately and skim any scum that forms. Add a portion of the reserved fat to the roasting pan and saute the mirepoix until evenly browned. Add the tomato paste to the caramelized mirepoix and mix. Then add to the simmering stock. Add the sachet to the stock. Continue simmering and skimming for the time listed above based on what the stock is being made from. Strain, cool, and refrigerate

Natural Health – Avocado For Your Liver, Face, and Hair

Avocados are amazing. They are great for your liver (read why below), and can add luster to your hair and a sparkle to your face. They were once a luxury food reserved for the tables of royalty, but now people from all walks of life enjoy California avocados around the world.

Here are some avocado facts:

–They are a fruit not a vegetable

–Sodium and cholesterol free

–Have 5 grams of good fat

–California produces about 90% of the nation’s avocado crop

–San Diego County is the Avocado Capital of the U.S., producing 60% of all the avocados grown in California.

–California avocados rank among the lowest of all fruits and vegetables for pesticide use.

Why they are good for your liver: Avocados are a good source of glutathione. Glutathione is made up of amino acids that function as antioxidants and are very supportive to the liver. Glutathione levels decrease with age therefore it is beneficial to get natural sources of glutathione when possible.

Other ways to use avocados and experience its benefits:

Nourish and hydrate your hair with avocados:

–Mash an avocado

–Mix with one-tablespoon lemon juice

–Add one teaspoon of sea salt

–Add one tablespoon of pure aloe until it becomes a paste.

–Comb through hair with your fingertips

–Cover hair with a plastic shower cap or bag, and wrap a towel around it to seal in the treatment.

–Leave in for 20-30 minutes

–Unwrap your newly conditioned hair.

–Rinse, shampoo and rinse again for soft, luxurious hair!

Tighten and moisturize your face with avocados:

–Mash the meat of the avocado into a creamy texture

–Apply it thoroughly on face and-

-Leave for 15 – 20 minutes

–Rinse with warm water, then use cold water to close the pores.

Get Glowing Skin With a Healthy Diet

One of the things that skincare specialists as well as skincare advisors at various beauty stores get asked is “How do I get beautifully, flawless skin?” Yes, this is the one goal that everyone was to achieve and they are willing to pay thousands of pounds on the best skincare products to achieve that. However, what we would really like to say here today is this: you can spend thousands of pounds on the best skincare products in the world, but if you don’t follow a healthy eating diet packed with fresh fruit and vegetables as well as fibres, you are not going to get hat natural glow in your body or your skin.

So, some of the best foods that can have a positive impact on not only your health and wellbeing but also give your skin a healthy, fresh glow include fresh fruit and vegetables as well as whole grain products and meals. These foods improve your skin complexion considerably. Now I was on this healthy diet for 2 weeks and immediately saw and felt the glow on my skin, so I’m definitely going to start taking that up again.

Other foods that can have a positive impact on the natural glow of your skin include olive oil. It has a high content of mono-saturated fatty acids as well as a good source of antioxidant substances. Studies that delve deep into the benefits of oil have identified that they can give protection against heart disease because of the antioxidants and the fact that it contains Vitamin E.

Green Tea is perfect for a healthier glow in your skin. It’s good for your cholesterol level because its helps lower the level of bad cholesterol levels in your body so that you can improve the good level of cholesterol.

Soy Beans may not be the best food for some of us to eat if we have allergies etc, but it certainly has some valuable benefits. One of the benefits includes reduced chances of breast cancer so if you are safe to eat it then try and include soya beans in your diet.

Ginger is another thing that probably smells a bit weird but has several benefits. It helps reduce heart diseases as well as vomiting and nausea. It also helps your body sweat out and therefore doctors sometimes recommend it for flus and colds. Garlic and Butternut Squash are another source of a powerful antioxidant and overall, protects the body from free radicals and stops damage to skin cells. Additionally, Butternut Squash and Cherry Tomatoes are also a rich source of Vitamin A and C.

Cranberry juice contains natural vitamins, dietary fibre, antioxidants as well as nutrients to protect the body against heart disease and cancer. Some of you may find that the taste is quite distinct and strong, but considering the health benefits it provides, it may be beneficial. Oats are also good for your health and body. The highest soluble fibre can be gained from oats and hence can help towards lowering the cholesterol levels and soothing the digestion process in the body.