Thursday, April 5, 2012

The Truth about Healthy Food Pyramid

Most of us have learnt about healthy food pyramid in school. But, if we compare the latest pyramids with the ones we already know from school, we can observe some important changes. Over the years, due to medical developments, the specialists have changed the food pyramid for a few times and this thing shows again how unstable and unsure the researches can actually be. This way, what people consider healthy today might highlight an inappropriate choice tomorrow.
Healthy Food Pyramid
In order to adapt to the new requirements, the manufacturers are trying to keep up with the current changes so that they can sell their products. So, what is better: to stick with the food pyramid we know or to follow the latest tendencies?
Well, it is a good idea to stick with the pyramid we know and adapt it to our daily lives. If you are able to remember, the pyramid teaches us that we should consume pasta, rice, cereals and breads. However, doctors are making different recommendations when it comes down to the type of pasta, rice, cereal and bread we consume. Most people consider that they can actually stay healthy if they eat any of these basic foods. But, this is not true. Researchers specific that for a healthier lifestyle, people should choose whole grains and complex carbohydrates.
For example, most white breads, rice and pastas contain simple carbohydrates which bodies do not usually need. So, you should consume those types of breads, rice and pastas that contain complex carbohydrates. Experts advise us to adopt the 40/30/30 regime for each meal. This way, we can be sure that we provide to our bodies the nutrients they need. This regime includes 40% complex carbohydrates, and 30% of proteins and 30% of fats. These are the most essential elements for a balanced diet that can maintain our bodies healthy.
Healthy Food Pyramid
Any food pyramid that you are able to find will show that fatty intake is also very important. However, you should make sure that you respect the 30% of fatty intake so that you will not reach the harmful level of fat. You can focus on the low fat foods like nuts, yogurts and milk. These aliments contain the fats and proteins you need.
If you know the food pyramid, it means that you are aware of what foods your body needs in order to stay healthy. However, besides knowing what you have to eat, you should also focus on healthy foods that are grown naturally. You have to make sure that your meals are complete including the appropriate percentage of carbohydrates, fats and proteins. Lean meats, nuts, whole grains, vegetables and fruits generally ensure these important nutrients.
If you start a healthy diet by applying the food pyramid, you are going to notice soon an improvement of your overall health. This thing might also help you to regain your body shape as in a healthier context your body will get rid of any excess body fat. There is no particular date when you should start your new diet. However, remember that the sooner you start the better it is for your health.

There are many health benefits of eating tomatoes






There are many health benefits of eating tomatoes. Tomatoes contain compounds that have been proven to help prevent cancer, heart disease cataracts and many others.

Tomatoes are a member of the deadly nightshade family, and as such were considered toxic, causing many conditions like appendicitis, "brain fever" and cancer. In fact, they may have just the opposite effect. Tomatoes were not even eaten in the US until the early 1800s, when an eccentric New Jersey gentleman Colonel Robert Gibbon Johnson brought them back from a trip overseas. Always one to take advantage of a dramatic opportunity, he announced an amazing display of courage would take place on September 26, 1820. He shocked his hometown of Salem by consuming and entire basket of tomatoes in front of a crowd of spectators, expecting him to keel over any second. Obviously, he didn't and since then tomatoes have been a staple of the American diet and with good reason.
Starting with the basics, tomatoes contain large amounts of vitamin C, providing 40 percent of the daily value (DV). They also contain 15 percent DV of vitamin A, 8 percent DV of potassium, and 7 percent of the recommended dietary allowance (RDA) of iron for women and 10 percent RDA for men.
The red pigment contained in tomatoes is called lycopene. This compound appears to act as an antioxidant, neutralizing free radicals that can damage cells in the body. Only recently, studies have revealed that lycopene may have twice the punch of another well-known antioxidant betacarotene. Studies conducted by Harvard researchers have discovered that men who consumed 10 servings of tomatoes a week, or the equivalent to 10 slices of pizza, can cut the risk of developing prostate cancer by a formidable 45 percent. However, its benefits are not limited to the prostate. Italian researchers have found that those who consume more that 7 servings of raw tomatoes lower the risk of developing rectal colon or stomach cancers by 60 percent. Israeli researchers have found that lycopene is a powerful inhibitor of lung, breast, and endometrial cancer cells. Research has also indicated that the lycopene in tomatoes can help older people stay active longer.
New research is beginning to indicate that tomatoes may be used to help prevent lung cancer. Two powerful compounds found in tomatoes-coumaric acid and chlorogenic acid-are thought to block the effects of nitrosamines. These are compounds that not only are formed naturally in the body, but also are the strongest carcinogen in tobacco smoke. By blocking the effects of these nitrosamines, the chances of lung cancer are reduced significantly.
When choosing your tomatoes, be sure to pick those with the most brilliant shades of red. These indicate the highest amounts of betacarotene and lycopene. Though raw tomatoes are great for you, cooking them releases even more of the benefits. Lycopene is located in the cell wall of the tomato, so by cooking in a bit of oil, this healing compound is more fully released. In addition cooking the tomato in olive oil allows your body to absorb the lycopene better. Don't worry about the availability of fresh tomatoes. Tomatoes don't lose any of their nutritional value in the high heat processing , making canned tomatoes and tomato sauce are both just as viable and beneficial as fresh tomatoes.

Easy chicken pot pie


chicken pot pie

Ingredients
1 cup cooked chicken
10 ounces frozen mixed vegetables
1 small potato, cooked & diced
2 tablespoons butter
2 tablespoons flour
2 cups chicken broth
1 cup Bisquick baking mix
1/2 cup milk
1 egg
What’s next
Melt butter in a medium size saucepan. Add flour and cook over medium heat, about five minutes. Add chicken broth and heat until mixture just begins to boil. Reduce heat; add chicken, potato and mixed vegetables until heated through. Pour into a 2 quart casserole dish. Combine Bisquick, milk, and egg; pour over chicken mixture. Bake at 400 F. for 30 minutes or until golden.
Serving Size: 4

HOW TO COOK CHICKEN CURRY

 

Ingredients to cook Chicken Curry:
3/4 – 1 pound chicken breasts, boneless, skinless, cut into chunks around 1 1/2 inches
2 potatoes, peeled, chopped into chunks
1 red onion, peeled & chopped
10 baby carrots, washed, drained, cut in half
2 tablespoonfuls oil for stir-frying
2 tablespoonfuls curry paste (traditional Indian yellow curry paste is best)
1 cup chicken broth
1 teaspoon granulated sugar
1/2 teaspoon salt, or to taste
Freshly ground black or white pepper, to taste
Ground coriander, optional

Steps to cook Chicken Curry:
Step 1 to cook Chicken Curry
Ignite a wok or deep-sided frying pan over medium-high Ignite. Sum Up two tablespoons oil to the heated wok. When the oil is hot, Add the onion. Stir-fry ’til the onion is softened & translucent. Add the curry paste & stir-fry ’til fragrant. (If utilizing curry powder rather, Add a slight measure of water to form a paste).
Step 2 to cook Chicken Curry
Add the chicken & stir-fry for about five min so that the chicken is browned and covered w/ the curry paste.
Step 3 to cook Chicken Curry
Sum Up the carrots & potatoes. Stir for one minute & Add the chicken broth, sugar, salt, and pepper. Cover & simmer on soft Heat for about 15 to 20 minutes, making sure the chicken is made.
Step 4 to cook Chicken Curry
Taste the curried chicken & adjust the flavoring if desired. Dust the grated coriander over top.