healthy living

My idea of healthy living is not about reading every ingredient on the package or watching every piece of food we come in contact with. Carbohydrates are essential for our health. We also need a certain amount of fat in our diet. A piece of cake is good in moderation. It makes you happy. Wine is good in moderation, good wine, of course. A nice dark beer is good in moderation. Mashed potatoes are good….. in moderation.

To stay healthy a person must balance food with exercise. Balance is the key. It is the key for eating, for cooking with spice, for drinking and for working. Old staples are the best. There are a lot of organic, expensive brands out there. They are healthy. But, after comparing ingredients from some of these brands with some of the old staples, they are really about the same and more affordable.

Eat colorful foods. Green, red, yellow, orange, purple. The less ingredients, the better. Read labels. A tomato for example, has no label. Everything is pure and good. Try to avoid hydrogenated oils, artificial flavors and colors, stabilizers, preservatives, excessive amounts of fat and sodium and refined sugar. eatmorecarrots

Eat at home. It is much easier to control sodium, calories and fat. Eat whole foods. For example, try to choose an apple over apple juice or apple sauce, a fresh peach over canned, fresh spinach, over bagged, fresh garlic over jarred minced. Other examples, whole grain bread over wheat bread, brown rice over white. A little white rice will never hurt anyone. Everything in moderation.

Good fats essential to your diet: avocados (1/2 or less a serving), pecans, peanuts, walnuts, almonds, brazil nuts, olive oil and canola oil.

Bump up your servings of fruit and veggies

  • When making salads add as many veggies and fruits (raisins count) as you can. This increases your daily servings.
  • Eat a fruit or vegetable with every meal. For example, if you are eating oatmeal, add blueberries, raisins or apples. Add veggies to omelets. Eat vegetable soups. Add veggies to pizza.
  • Have a dessert which includes fruit. It doesn’t have to be just a cup of peaches. If you have a sundae, add fresh strawberries on top or chocolate covered strawberries, maybe a piece of apple cobbler.

Try different lettuce in salads to make them more interesting. 

Try escarole, endive and arugula. Add watercress and radicchio for added flavor. Sprinkle in homemade breadcrumbs and celery for crunch. Add nuts, cranberries and your favorite cheese. 

Don’t have dressing? Yes you do…. The best dressing is a vinaigrette! Always use 3 to 1. Oil 3/4 cup, vinegar 1/4 cup. Add 2 tablespoons dried herbs if you wish or 1 tablespoon honey and 1 tablespoon mustard for a honey mustard vinaigrette. Or skip the honey.

 salmon ideas

antioxidants

Quick tip: Vitamins without enough nutritious food or food in general do nothing for you. Food absorbs the vitamins into your system.

Here are a few ideas for healthful quick lunches, breakfasts and snacks for the working individuals.

Snacks:

Healthy, homemade snack mix: semi-sweet chocolate chips, dried cranberries, unsalted almonds and granola clusters. This would work with any type of nut, good chocolate or dried fruit. 10funwaystoeatalmonds

Chocolate Teddy Grahams are whole grain. Eat for a snack.

Walnuts and almonds. Great snack and filling. Try dark chocolate covered almonds!

Blueberries with a little sugar in the raw. Raspberries, strawberries, blackberries, watermelon, apricots.

Sweet potatoes. Cook the night before. They do not need butter. Add honey and pepper if desired.

Carrots and dip.

Popcorn.

Grape or cherry tomatoes.

Celery or apples and peanut butter.

radishes10ways

fruit and veggie ideas

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Lunches:

Toasted avocado, provolone cheese and apricot sandwich on double fiber bread. Packed with iron and good cholesterol. This is a tasty, filing sandwich. The apricot gives a touch of sweetness. Add hot sauce!

Brown rice, avocado and tomatoes with hot sauce. Healthy and flavorful.

Canned pink salmon mixed with dill and a little mayo on whole grain bread or flat bread.

Canned albacore tuna with a little mayo, lettuce, tomato on whole grain bread.

Whole grain toast, hummus, fresh tomatoes and cucumbers. Healthy and filling.

Natural peanut butter and low sugar jelly or honey on whole grain bread. Try it toasted. Natural peanut butter is rich and really good. Try on whole wheat flat bread with honey and crisp lettuce.

Quick Breakfasts:

Plain oatmeal packets, add blueberries or other fruit.

Hard boiled eggs.

Frosted Mini Wheats, Total or Cheerios. Whole grain and fiber. Try with soy or almond milk.

Bananas, berries or grapefruit.

Whole grain toast and natural peanut butter.

Yogurt.