Showing posts with label whole. Show all posts
Showing posts with label whole. Show all posts
Monday, April 6, 2015
ANTI KILOS TIPS FOR THE WHOLE FAMILY
Make a plan for yourself, it is already difficult. When overweight or excess supply also affect children, things are even more complicated. Here are some tips from the book a nutritionist dietician.
Advice to slim family
In the fight against overweight, regardless of age there is no miracle: eat less fat and less sugar, increasing fiber intake by eating more fruits and vegetables and make the physical exercise. But knowing this is not always enough to apply it to everyday life. Especially within a family, where daily life already takes time and energy. Here are some simple and practical tips for children and adults can gather around balanced meals.
With vegetables, it is often necessary to be creative ... Make purees, flans, gratins where will you hide a bean, in short, use your imagination!
Feel free to choose the menu for your children ... between two healthy alternatives.
Forcing children to eat something is often tempting, but usually against-productive. If your child refuses a food, do not force them to clean their plate ... But do not give him anything else until the next meal.
Focus on eating slowly, savoring every bite. Satiety come faster, and your children will be more familiar with the taste of different foods.
From puberty, some boys become true gluttons. Often this appetite is not a problem (except for storage in the kitchen ...) and metabolism of young adolescents makes their body mass index is within the limits. You can increase the dosage until your teen is hungry, if its weight is stable; but do not compromise on good eating habits.
At the same time, girls often have the opposite problem, and feel the need to diet to be thinner. This kind of situation requires tact: rebalancing is it necessary food, or the weight of the girl he is in normal reality? Seek the advice of a doctor can be helpful. But in all cases, it is important to focus on solutions to enhance its appearance that do not pass through diet: hairstyle, clothes ...
Finally, it is important to keep food in its true place in family life: a shared pleasure, a necessity, not an obsession.
Body mass index is calculated by dividing weight in kilograms by height squared. For adults, BMI should be between 18 and 25.
Friday, March 13, 2015
25 Deliciously Healthy Low Carb Recipes from June 2014 Gluten Free South Beach Paleo Whole 30
Twenty-five deliciously healthy low-carb recipes from June 2014, from Kalyn's Kitchen and my favorite blogs.
It's the first day of a brand new month, and since March 2008 I've been starting each month with a round-up of South Beach Diet Phase One Recipes found on Kalyn's Kitchen or spotted on other blogs. It's been a fun way to feature healthy recipes from my favorite blogs, but six years later I now have readers who follow many different types of low-carb eating plans and the South-Beach only focus was feeling restrictive. That's why I announced last month that I'd decided to change it up a bit. So what has changed, and what's staying the same?
Click to continue reading
Friday, March 6, 2015
Good News! Trader Joes Now Offers White Whole Wheat Flour Heres How It Measures Up
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| White Whole Wheat Flour at Trader Joes. Grown on the high plains of the Midwest and Colorado. Follow Foods For Long Life on FACEBOOK . |
Finally, More Choices!
For years Ive been baking with King Arthurs White Whole Wheat Flour. This type of flour is milled from hard white spring wheat instead of traditional red wheat. The beauty of white whole wheat is that it is delicate like white flour (in fact you wouldnt know youre eating whole wheat!) AND it has the fiber and other nutritional benefits of whole grain. Unfortunately King Arthur is sometimes hard to find and is twice the price as conventional all-purpose flour.
A few weeks ago I noticed that Trader Joes had their own brand of white whole wheat flour, "Baker Josefs", so I picked one up to try. Im excited to report that it bakes as well as King Arthurs. Heres how else it compares:
Price
A 5-pound bag of King Arthurs white whole wheat flour costs $4.95. If you buy King Arthurs organic white whole wheat flour, it costs $7.95.
Trader Joes Baker Josefs white whole wheat flour costs $2.99 for a 5-pound bag. Unfortunately, organic is not available.
Nutritional Content in 1 Cup of Flour
* White, all-purpose flour has 455 calories, 4 g of fat, 13 g of protein, 95 g of carbohydrates and only 3 g of dietary fiber.
* King Arthurs white whole wheat flour has 400 calories, 2 g of fat, 12 g of protein, 72 g carbs and 12 g of dietary fiber.
* Baker Josefs white whole wheat flour has 440 calories, 2 g of fat, 16 g of protein, 92 g carbohydrates and a whopping 16 g of dietary fiber!
Bottom line, Baker Josef costs about the same as conventional all-purpose white flour and is 40% cheaper than King Arthurs white whole wheat.
Baker Josef has 23% more protein than all-purpose white flour and has 33% more protein than King Arthurss white whole wheat.
Baker Josef has 433% more dietary fiber than all-purpose white flour and 33% more than King Arthurs.
Remember, dietary fiber from whole grains can keep your regular and may lower your risk of colorectal cancer. Fiber also lowers cholesterol and helps control your blood sugar levels.
If theres a Trader Joes near you, I suggest you give Baker Josefs white whole wheat flour a try, especially if you are still using white flour. If you use and enjoy King Arthur, its still a great product and a great choice. Trader Joes is just giving us another option.
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| King Arthurs is still a great product and a great choice! |
Baking with White Whole Wheat
White whole wheat flour bakes like white flour. Start out by substituting it for 1/4 or 1/2 of your white flour but eventually Im sure youll use it for the entire recipe. It absorbs a bit more moisture than white flour so add a little more liquid to your recipes. All of my baked recipes on the blog (except for those that are wheat-free) assume the use of white whole wheat flour so theres no need to add additional liquid to these.
White whole wheat flour can be used for bread, pizza dough, pancakes, muffins, breading, stuffing, biscuits, to thicken gravy or anywhere else white flour is used. I promise you, your kids wont even know you snuck in all this fiber and nutritional goodness into their diets!
Sugar Free Miniature Whole Grain Corn Muffins with Stevia Vegetarian and Vegan Recipes
This recipe makes 9 to 12 large or 24 miniature muffins.
Stevia is a natural herb and a safe replacement for sugar.
This recipe fills 2 miniature muffin pans.
Perfect size to accompany a large Thanksgiving feast.
How to Save Calories on Thanksgiving or Other Multi-Course Meals
Although no one needs bread on Thanksgiving with all of other dishes, we often feel compelled to serve it. One way to prevent over-eating these treasured carbs is to serve them in a "miniature" package. In this recipe, I use miniature muffin tins which allows me to get 24 muffins out of same amount of batter than yields only 9 to 12 regular sized muffins. If you put a large muffin on your plate youll probably eat it even if youre busting at the seams. If you put a miniature muffin on your plate, youll get the joy of having some extra carbs with only a fraction of the damage. Most likely, you wont go back for more.
Making Sugar Free Muffins with Stevia Instead of Sugar
Stevia is an herb which has been used to sweeten beverages in Paraguay and Brazil since pre-Columbian times. Its popular in many parts of the world but has been kept a "secret" in this country, in my opinion, by the artificial sweetener and sugar lobbyists. It wasnt until recently that the FDA granted GRAS approval to stevia so that it can be used in "food and beverages" and not just as a "supplement" for which it was previously approved. With its popularity around the world, it has been used in large quantities for many years and has been shown to be completely non-toxic unlike many artificial sweeteners on the market.
When baking with stevia, you do not have the "volume" that you get when using sugar. In this recipe, I replace 1/4 cup of sugar with 6 (1 gram) packets of stevia, 2 tablespoons of applesauce and 2 tablespoons of oat bran. The applesauce and oat bran make up the missing volume nicely.
Fiber Fiber Fiber
As my blog readers know, I think fiber consumption is one of the most important things you can do for health and longevity. This recipe is made with "King Arthur White Whole Wheat Flour" which gives you the delicate mild flavor and light color of white flour but all of the fiber and nutrition of whole wheat. I also use whole grain cornmeal which, I must admit, gives you a very grainy texture. If you dont like the texture of whole grain cornmeal, you can substitute degermed cornmeal but you will not get as much fiber. Try the whole grain cornmeal and see what you think.
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Sugar Free Vegetarian Miniature Whole Grain Corn Muffins
[makes 24 miniature muffins]
1 cup white whole wheat flour (or all purpose flour)
1 cup whole grain cornmeal (or degermed cornmeal)
3 teaspoons aluminum free baking powder
1/2 teaspoon sea salt
6 (1 gram) packets stevia extract
2 tablespoons oat bran
2 tablespoons unsweetened applesauce
4 tablespoons virgin olive oil
1 organic, cage free, omega 3 egg, beaten
1 cup 1% organic low fat milk
Preheat oven to 425 degrees. Grease 2 miniature muffin pans that hold 12 muffins each. Place all ingredients in a mixing bowl and blend. Divide batter into 24 miniature muffin tins and bake for 9 minutes or until an inserted toothpick comes out clean. You can also make 9 to 12 large muffins but they will have to cook a little longer, about 12 to 15 minutes. You can also put the batter into an 8 inch square pan and bake 20 to 25 minutes.
Per miniature muffin: 63.9 calories, 2.8 g fat, 0.5 g saturated fat, 9.3 mg cholesterol, 1.8 g protein, 7.9 g carbohydrates and 1 g of fiber.
Sugar Free Vegan Miniature Whole Grain Corn Muffins
[makes 24 miniature muffins]
1 cup white whole wheat flour (or all purpose flour)
1 cup whole grain cornmeal (or degermed cornmeal)
3 teaspoons aluminum free baking powder
1/2 teaspoon sea salt
6 (1 gram) packets stevia extract
2 tablespoons oat bran
2 tablespoons unsweetened applesauce
4 tablespoons virgin olive oil
1 1/2 teaspoons EnerG mixed thoroughly in 2 tablespoons warm water
1 cup organic soy milk
Preheat oven to 425 degrees. Grease 2 miniature muffin pans that hold 12 muffins each. Place all ingredients in a mixing bowl and blend. Divide batter into 24 miniature muffin tins and bake for 9 minutes or until an inserted toothpick comes out clean. You can also make 9 to 12 large muffins but they will have to cook a little longer, about 12 to 15 minutes. You can also put the batter into an 8 inch square pan and bake 20 to 25 minutes. When using EnerG egg replacement, bake the muffins immediately after preparing the batter. If they sit around a while, they may not rise properly.
Per miniature muffin: 60.5 calories, 2.7 g fat, 0.4 g saturated fat, 0 mg cholesterol, 1.5 g protein, 7.5 g carbohydrates and 1 g of fiber.
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