Healthy Decisions for the Love of Health

1.   Vegi Dishes  Click Here i


2.    Whole Wheat Bread, Pancakes, Muffins  Read Can You Have Bread and  Still Loose Weight? first then Click Here i


3.   Healthy Smoothies  Click Here iAdded May 5,2007


4.   Body Sculpturing Recipes 
        Desserts         Click Here i

          Pancakes        Click Here iAdded August 14,2006
Carbs                  Click Here iAdded June 8,2007

          Condiments     Click Here iAdded May 4,2007

              Meat & Fish   Click Here iAdded May 8,2007

              Veggie                Click Here iAdded May 8,2007


Soya milk: love it or hate it you can't avoid it. Lots of different brands are available in all sorts of flavours. You can make a healthier soy milk by sprouting. placeholder imageIt will then contain little of the anti-nutritive factors like Phytic Acid which is known to prevent absorbtion of minerals. For soy milk recipes made with SoyaPower click here. is is 

Yacon Syrup

Sweetness has never been so healthy! Imagine a natural raw & agro chemical-free low-calorie sweet treat which is positively good for you. Nature's healthy sweetener - Yacon Syrup!

Tastes like molasses!

Fresh pressed from the yacon root, this gift from nature has been enjoyed for centuries in the Andean highlands of Peru.

As a prebiotic, yacon is good for digestion, stimulates positive colon health, and helps absorption of calcium and vitamins.

Though packed with sweetness, the sugar in yacon is mainly fructooligosaccharide, which cannot be absorbed by the body.

This means yacon is both naturally low-calorie and low in mono and disaccharides (less than 1 g per serving), sugars that rapidly elevate blood sugar levels. Use it as you would honey or maple syrup on foods and in recipes or sweeten beverages with a spoonful.

Yacon is a distant relative of the sunflower with edible tubers and leaves. It is commonly grown and consumed from Colombia to northwest Argentina. Locally, the tuber is often chopped and added to salads, and are also consumed boiled or baked. Yacon roots contain important quantities of potassium and antioxidants.

The root of yacon is considered the world's richest natural source of FOS (Fructooliosaccharides). Most other roots and tubers store carbohydrates as starch - a polymer of glucose; yacon stores carbohydrate as FOS - a polymer composed mainly of fructose. This FOS can be considered a subgroup of inulin because they have a similar molecular structure, but with shorter fructose chains.

Yacon syrup regulates intestinal flora, reduces constipation, helps to reduce the risk of developing colon cancer, improves calcium absorption, helps reduce cholesterol and triglycerides, boosts the immunological system, and is ideal for low-calorie diets.

Yacon syrup can contains approximately 30% FOS and low proportions of simple sugars (e.g., glucose, fructose and sucrose). The human body has no enzyme to hydrolyze FOS, so it passes through the digestive tract unmetabolized, providing few calories, a marketing strength for dieters and diabetics. Yacon also acts as a prebiotic. The undigested portion of yacon serves as food for "friendly" bacteria, such as Bifidobacteria and Lactobacillus species, in the colon. Clinical studies have shown that administering FOS can increase the number of these friendly bacteria in the colon while simultaneously reducing the population of harmful bacteria.

Other benefits noted with FOS supplementation include increased production of beneficial short-chain fatty acids such as butyrate, increased absorption of calcium and magnesium, and improved elimination of toxic compounds. Preclinical studies indicate an increase in bone density after consumption of FOS. In addition, the beneficial effects of FOS on the presence of Bifidobacteria suggest an improved absorption of vitamins, such as the B complexes.

Did you Know -

High protein superfoods will help to build healthy muscle tissue mass without the risk of chemical or hormonal load from chemical supplements or vast intakes of meat. These superfoods include:

  • wheatgrass, barleygrass

  • chlorella, spirulina

  • maca, bee pollen

  • hemp protein & hemp seeds


Uses of Hemp Seed around the World:
In parts of Europe traditional soups such as Salesian Hemp placeholder imagesoup are still enjoyed. In parts of China, toasted Hemp seeds are still sold like popcorn in movie theatres and by street vendors. In the Ukraine ancient Hemp seed recipes are still shared. The Japanese use ground Hemp seed as a condiment. Polish cooks continue to bake the seeds into holiday sweets. Hemp butter will soon be available as an alternative to Peanut butter. It will taste similar while containing a healthier nutritional content. It is currently very popular in Russia.
Hemp seed may also be used in dairy alternatives such as ice cream. Hemp seeds may be crushed in a grinder to produce a flour that is capable of being mixed with any other flour to make bread, cakes, pastas and cookies. This seed is capable of being used as a substitute for meat in much the same way as the Soya-bean is used. Hemp seeds can be used as a protein and flavour enhancement in any recipe. No other single plant source can compare with the nutritional value of hemp seeds. For some awesome recipes that use Hemp click here.


Lessons for healthier dining

To investigate whether portion size has an impact on intake beyond a single eating occasion, Pennsylvania State University conducted a study in which they increased the portion size of all foods served at meals and snacks over 2 d. It was  found that increasing portion sizes led to significantly increased energy (calories) intake. When the portions of all foods were doubled, energy intake on both days increased by a mean of 26% for both women and men [2218 kJ/d (530 kcal/d) for women and 3402 kJ/d (813 kcal/d) for men].

A) What and How to Eat When Not at Home

Health-conscious diners and cooks can derive helpful tips from the new data obtained from a new study from Pennsylvania State University.

For example, when eating out, people might ask a waiter to wrap up part of the meal before it's served, because "once it's in front of you, you're going to eat it," the study indicates. Or, consider sharing entrees with others at the table, rather than ordering what the restaurant considers a full portion. Because many of today's restaurants serve substantially bigger—and more caloric—portions of food than they did a decade ago  it's easy to overeat. 

Indeed, with such observations in mind, the National Restaurant Association has developed a list of tips for eating healthily when away from home They are as follows 

"While eating out is good for the nation's economy, it often isn't good for a consumer's waistline and overall health. When eating restaurant and commercially prepared meals, diners have less control over their nutritional content than they do when they cook at home.

Restaurant cooks typically add more fats and salt to their recipes than a home cook would—especially if any household member had received dietary cautions from the doctor. Moreover, restaurant meal portions are often oversized—indeed, supersized—especially at fast food emporia.

However, Sheila Cohn, the National Restaurant Association’s nutritionist, notes that with a little forethought, carryout and eat-out dining can remain fairly wholesome and healthy. Toward that end, she recommends:

  • Order salad dressings and other sauces on the side. This way, you have control over how much you add.
  • When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil or prepared "light," with little oil or butter.
  • When ordering pasta dishes, look for sauces that are tomato-based rather than cream-based. Tomato-based sauces are much lower in fat and calories. What's more, such a sauce can be counted as a vegetable.
  • Share an appetizer or dessert with a companion. Half the dessert equals half the calories.
  • When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than most others. Remember that soup can serve as an entrée, and though generally low in calories, can prove quite filling.
  • Choose entrees with fruits and vegetables as major ingredients and side orders made from whole grains, such as brown rice.
  • To eat less, make a meal of two appetizers, or an appetizer and a salad.
  • Don't be afraid to ask for special  preparation of a menu item. Restaurants belong to a hospitality industry, so they aim to please.
  • Listen to your body; stop eating when you are full.
  • And take half of your food home—giving you two meals for the price of one.

.B) When Eating at Home

The new study from Pennsylvania State University showed that cutting portion size and energy density prompted the women in the study to spontaneously drop their intake by some 33 percent, or more than 800 calories per day.

Therefore at home,  cooks should consider cutting back on the amount of fats, and other energy-dense ingredients that they use in cooking and baking. Meats portions could be reduced by making casseroles with hefty portions of vegetables and fiber, such as whole grains. 

When it's time to serve up the food,  it is better to serve onto plates before they reach the table. Placing bowls of food in easy reach on the dinner table often tempts people to dish out unnecessary second helpings.

Studies also indicate that people should pay attention to their food when they are eating. It's easy to overeat when you're not paying attention, so diners should limit distractions, such as watching television or reading. And throughout the meal, keep asking yourself, "Am I still hungry?" As soon as the answer is no, it's time to stop eating.

Click here to read the study  Added May 5,2007

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Extra Virgin  Coconut Oil

Virgin Coconut oil is the healthiest oil on earth"says Dr. Bruce Fife, a naturopathic doctor and the author of the book The Healing Miracles of Coconut Oil. Modern research seems to back up this bold statement.placeholder image Once wrongly accused of increasing cholesterol levels, coconut oil is now actually being used by doctors in the treatment of a variety of disorders. Clinical studies have shown that coconut oil has anti-microbial and anti-viral properties, and is now even being used in treating AIDS patients and those with yeast infection. Studies conducted in the Philippines last year showed that virgin coconut oil does indeed reduce the viral load in AIDS patients.

For some good  recipes that use Coconut click here.


Lo Han

Another favorite sweetener is Lo Han Kuo. Also known as just Lo Han, a fruit from China. Lo Han Kuo is the fruit of Momordica grosvenori, a plant cultivated in the mountains of southern China. Mogrosides, which are water extracted from the Lo Han fruit, offer a pleasant, sweet taste. Lo Han is so low in calories that one serving has no measurable caloric value, it also has an incredibly low glycemic index.  It does not cause sweet or food cravings, nor does it stimulate fat storage. This is important for those who are interested in weight loss. Lo Han does not raise blood sugar and is safe for most diabetics and hypoglycemics. Best of all, it tastes great. Flavor is slightly softer or some would say, more fruity than sugar, a bit like maple syrup. It can be used in cereals, tea, or wherever you would sweeten with sugar.  Lo Han is 10-15 times as sweet as sugar.  Lo Han is sold by TriMedica as SlimSweet, and a few other makers as well.  There are even some beverages available by many companies that use Lo Han as a sweetener.

Energy Density of Food

Energy density refers to the amount of energy in a given weight of food (kilojoules per gram or kilocalories per gram). Of the components of food, water decreases energy density by adding weight but not energy, whereas fat increases the energy density of a food to a greater extent than either carbohydrate or protein. Studies that have systematically examined the effects of energy density of the diet have shown that it directly influences calorie intake, an effect that is independent of the macronutrient composition of a food. In other words we eat  the same amount of an energy dense food as we would one with less.  We do not eat less, the portion sizes would be the same but the calories would be higher.  The study indicates that people do not eat less when the calorie content is higher.

So this study indicates that a person should eat their usual portions but with less energy and fat (less energy dense) especially if they want to loss weight.

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