You’ve heard about it when you were in school, but you really didn’t pay too much attention to it. There’s been some talk about it recently but again you just didn’t have the time to give your full attention to it. Now however, you have enough time on your hands, and besides your kids need help with their schoolwork so you’ll need to learn all about it. What am I talking about? The Food Guide Pyramid of course.
Sometime late in the early mists of science some genius or early nutritionist stumbled across the magical fact that humans needed food to live. This same person also deduced quite rightly that some foods were more important than others. And taking things one step further, this genius saw that even from amongst these categories the foods would again be divided into sections where some of these foods should only be taken in smaller quantities.
At a guess this person probably came up with a complex table or matrix from which to describe the proper daily intake of food for a person in the course of one day. But as will happen, through some method we have instead ended up not with a table or matrix but with the Food Guide Pyramid that graces all doctors’ offices these days.
Well, now you know what the food guide pyramid is, but do you know exactly what it does, and how it works? In the earlier days as little back as five years ago, the food guide pyramid was set in an orderly manner, with the foods that should be consumed most placed on the bottom, and the foods that should be eaten the least placed on the tip of the food guide pyramid.
As of 2005 however, the food guide pyramid as we know it was changed forever, and a new one was built to take its place. Essentially this new food guide pyramid tells you the same story, but it now has added components to be able to help you better understand diet and your health.
This new food guide pyramid actually has a person climbing stairs up the side of the pyramid to show that regular exercise also needs to be included in your overall healthy eating habits. And instead of the horizontal lines that we are so used to seeing, the divisions now radiate down from the tip of the food guide pyramid. What this tells us is that although some food groups are better for us than others, some foods even within a group should only be taken in moderation.
You’ll also notice that this new food guide pyramid sports a dazzling array of rainbow colors as its divisional stripes, and that’s just to make the sections easier to differentiate. With six colored divisions you’ll go through Orange (Grains), Green (Vegetables), Red (Fruits), Yellow (Fats), Blue (Dairy), and Purple (Meats, Beans, Fish). Take a walk through this new food guide pyramid – you might be pleasantly surprised what you find inside.
By: Bakhru
Wednesday, April 18, 2007
Friday, March 23, 2007
Make Your Favorite Foods Calorie Friendly
Americans are always hungry for tips that take the mystery out of cooking healthy versions of their favorite indulgence foods. That's the idea behind a new television series that lets viewers in on the secrets of making mouthwatering, calorie-friendly favorites.
Devin Alexander, the host of "Healthy Decadence With Devin Alexander," believes you don't have to deprive yourself to be fit and healthy. She has maintained a 55-pound weight loss for over 15 years by making small adjustments when cooking her favorite foods. For instance, did you know you can transform a low-fat tortilla into a thin and crispy pizza crust very similar to the ones you find at your favorite local pizza place? Or that adding instant coffee to brownie batter provides a richer chocolate taste without the unnecessary fat or calories?
Here are some more of Devin's tips that will help you have fun preparing healthy and delicious foods:
• An olive oil sprayer-one that you fill yourself-is essential in healthy cooking. You can use it for so much more than spraying pans. For instance, make faux-fried chicken by breading chicken, baking it, then spraying it with a light mist of olive oil spray. You only need a light coating, but it will register much stronger in your brain because the oil will be the first thing to hit your tongue.
• When cooking burgers, never smash them down with a spatula-this will eliminate all of the juice along with only a tiny bit of the fat, particularly if you've started with a lean cut of beef, guaranteeing a dry burger.
• Instead of buying meats from your local deli counter, most of which are chock-full of sodium, try making your own top round roast or turkey roast, then using the leftovers as deli meat. Not only is it likely to be much leaner, you'll save tons of sodium. Plus, you'll also save money.
• A lot of people think turkey burgers or other dishes made with ground turkey are inferior in texture and flavor to their beef counterparts. This is often because people simply swap turkey for beef in recipes that were developed for beef. Because the moisture content is vastly different between turkey and beef, simply substituting one for the other will not yield ideal results. Instead, if you want to serve turkey, take a little bit of extra time to hunt down a recipe that was originally made with turkey or doctor your favorite family recipe to account for the decreased moisture before serving it.
• Make chopped salads instead of salads with chunks of veggies. Chopped salads provide a flavor explosion in your mouth before you even add any dressing, since you meld all of the flavors in each bite. Thus, they require less dressing-which is the most fattening part of most salads.
By: Stacey Moore
Devin Alexander, the host of "Healthy Decadence With Devin Alexander," believes you don't have to deprive yourself to be fit and healthy. She has maintained a 55-pound weight loss for over 15 years by making small adjustments when cooking her favorite foods. For instance, did you know you can transform a low-fat tortilla into a thin and crispy pizza crust very similar to the ones you find at your favorite local pizza place? Or that adding instant coffee to brownie batter provides a richer chocolate taste without the unnecessary fat or calories?
Here are some more of Devin's tips that will help you have fun preparing healthy and delicious foods:
• An olive oil sprayer-one that you fill yourself-is essential in healthy cooking. You can use it for so much more than spraying pans. For instance, make faux-fried chicken by breading chicken, baking it, then spraying it with a light mist of olive oil spray. You only need a light coating, but it will register much stronger in your brain because the oil will be the first thing to hit your tongue.
• When cooking burgers, never smash them down with a spatula-this will eliminate all of the juice along with only a tiny bit of the fat, particularly if you've started with a lean cut of beef, guaranteeing a dry burger.
• Instead of buying meats from your local deli counter, most of which are chock-full of sodium, try making your own top round roast or turkey roast, then using the leftovers as deli meat. Not only is it likely to be much leaner, you'll save tons of sodium. Plus, you'll also save money.
• A lot of people think turkey burgers or other dishes made with ground turkey are inferior in texture and flavor to their beef counterparts. This is often because people simply swap turkey for beef in recipes that were developed for beef. Because the moisture content is vastly different between turkey and beef, simply substituting one for the other will not yield ideal results. Instead, if you want to serve turkey, take a little bit of extra time to hunt down a recipe that was originally made with turkey or doctor your favorite family recipe to account for the decreased moisture before serving it.
• Make chopped salads instead of salads with chunks of veggies. Chopped salads provide a flavor explosion in your mouth before you even add any dressing, since you meld all of the flavors in each bite. Thus, they require less dressing-which is the most fattening part of most salads.
By: Stacey Moore
Friday, March 9, 2007
Dough Conditioners And How They Work
Repeatedly we hear that dough conditioners are “magical”. “My loaves are so much bigger and lighter now.” “My dough is so much easier to work with.” Can dough conditioners really be that good?
Dough conditioners can make quite a difference, even making a good bread great. But dough conditioners are proprietary—each producer has its own formula and those formulas are usually closely guarded and of course, some work much better than others. You’ll have to experiment to find which works best for you—but it’s worth the effort. Dough conditioner is indispensable to the baking of great breads.
Look for a good, commercial grade conditioner that you can use for both pastries and breads. Commercial grade conditioners tend to be powerful and take as little as 1/2 teaspoon per loaf while many of the conditioners that we see in the grocery stores require much more than that. Considering what a dough conditioner can do, it may be the best bargain in baking often costing less than ten cents per loaf. And dough conditioners are easy to use: just add the dough conditioners with your flour.
What should a good dough conditioner do?
• A good dough conditioner creates an enhanced environment for the growth of yeast helping to make your breads and pastries more uniform and lighter. Yeast prefers a slightly acidic environment for growth and a good dough conditioner will alter the pH of the dough.
• A good dough conditioner will strengthen the gluten structure in the dough so that it stretches further with more elasticity. The enhanced gluten will allow the bread to rise further for a lighter loaf and make the bread “chewier”.
• A good dough conditioner will encourage the development of gluten. Gluten is a combination of two proteins found in wheat flour, gliadin and glutenin. With a good dough conditioner, more of the protein will combine into gluten.
• Some dough conditioners also retard staling and help your bread stay fresher longer.
• Dough conditioners may also provide nutrients to feed the yeast.
Copyright 2007, The Prepared Pantry (http://www.prepraredpantry.com ). Published by permission
By: Dennis Weaver -
Dough conditioners can make quite a difference, even making a good bread great. But dough conditioners are proprietary—each producer has its own formula and those formulas are usually closely guarded and of course, some work much better than others. You’ll have to experiment to find which works best for you—but it’s worth the effort. Dough conditioner is indispensable to the baking of great breads.
Look for a good, commercial grade conditioner that you can use for both pastries and breads. Commercial grade conditioners tend to be powerful and take as little as 1/2 teaspoon per loaf while many of the conditioners that we see in the grocery stores require much more than that. Considering what a dough conditioner can do, it may be the best bargain in baking often costing less than ten cents per loaf. And dough conditioners are easy to use: just add the dough conditioners with your flour.
What should a good dough conditioner do?
• A good dough conditioner creates an enhanced environment for the growth of yeast helping to make your breads and pastries more uniform and lighter. Yeast prefers a slightly acidic environment for growth and a good dough conditioner will alter the pH of the dough.
• A good dough conditioner will strengthen the gluten structure in the dough so that it stretches further with more elasticity. The enhanced gluten will allow the bread to rise further for a lighter loaf and make the bread “chewier”.
• A good dough conditioner will encourage the development of gluten. Gluten is a combination of two proteins found in wheat flour, gliadin and glutenin. With a good dough conditioner, more of the protein will combine into gluten.
• Some dough conditioners also retard staling and help your bread stay fresher longer.
• Dough conditioners may also provide nutrients to feed the yeast.
Copyright 2007, The Prepared Pantry (http://www.prepraredpantry.com ). Published by permission
By: Dennis Weaver -
Thursday, February 22, 2007
Miracle Food That Burn Fat
So many of us look for every possible gimmick, diet or risky exercise routine in our bid to burn fat fast from our bodies. Wouldn't it be great if there were wonder foods - a miracle food that burn fat without ever lifting a finger?
Research has demonstrated that the best way to take off unwanted pounds and remove fat from your body is to take a balanced approach involving a healthier diet, an active lifestyle, a good mental attitude and avoiding some of the nastier fats.
As part of this balanced lifestyle routine, you will find that food that burn fat will help tremendously in your effort to reduce the waistline, or whatever other part of your body that has grown somewhat out of proportion.
In fact, in the wonderful "Burn the Fat" book over at http://www.highertrustmarketing.com/part/fburn/ we were amazed to find 12 foods that you MUST avoid and 12 that you MUST include as part of your weight loss and muscle building goals. Here are 3 strong fat burning foods to get you started.
FAT BURNING FOOD
A great deal of research supports the notion that Soybean's are a great food that burn fat. Soybeans are offer a high source of low-fat protein that can help you build muscle, increase your metabolism and burn more fat. Another benefit of soybeans is that they are low on the glycemic index, which simply means they have minimal impact on blood sugar levels and you can therefore avoid the cravings and rollercoaster ride associated with foods that cause large fluctuations in your blood sugar levels.
Apples are another great food that burn fat, having many advantages to offer. Apples contain pectin which is a soluble fiber which has been shown to aid in a healthy digestive system and lower the bloating that is so often associated with today's society. Apples contain the highest percentage of pectin - so an apple a day will not only keep the doctor away, but those extra pounds as well.
Garlic has also been found to be a great food that burn fat, it does so in a few different ways. First, garlic has been shown to help regulate cholesterol, acting on the fat to prevent cholesterol being raised. Second, there is research that supports garlic's ability to break down fat deposits in your cells leading to less fat and reduced fat-formed blood clots which can lead to heart disease and stroke.
As you think about getting more exercise, fasting for days or reaching for the next miracle diet pill, consider adding foods that burn fat to your diet. Not only will they taste great, but there is strong research behind the overall health benefits of these foods.
by Jeff Smith
Research has demonstrated that the best way to take off unwanted pounds and remove fat from your body is to take a balanced approach involving a healthier diet, an active lifestyle, a good mental attitude and avoiding some of the nastier fats.
As part of this balanced lifestyle routine, you will find that food that burn fat will help tremendously in your effort to reduce the waistline, or whatever other part of your body that has grown somewhat out of proportion.
In fact, in the wonderful "Burn the Fat" book over at http://www.highertrustmarketing.com/part/fburn/ we were amazed to find 12 foods that you MUST avoid and 12 that you MUST include as part of your weight loss and muscle building goals. Here are 3 strong fat burning foods to get you started.
FAT BURNING FOOD
A great deal of research supports the notion that Soybean's are a great food that burn fat. Soybeans are offer a high source of low-fat protein that can help you build muscle, increase your metabolism and burn more fat. Another benefit of soybeans is that they are low on the glycemic index, which simply means they have minimal impact on blood sugar levels and you can therefore avoid the cravings and rollercoaster ride associated with foods that cause large fluctuations in your blood sugar levels.
Apples are another great food that burn fat, having many advantages to offer. Apples contain pectin which is a soluble fiber which has been shown to aid in a healthy digestive system and lower the bloating that is so often associated with today's society. Apples contain the highest percentage of pectin - so an apple a day will not only keep the doctor away, but those extra pounds as well.
Garlic has also been found to be a great food that burn fat, it does so in a few different ways. First, garlic has been shown to help regulate cholesterol, acting on the fat to prevent cholesterol being raised. Second, there is research that supports garlic's ability to break down fat deposits in your cells leading to less fat and reduced fat-formed blood clots which can lead to heart disease and stroke.
As you think about getting more exercise, fasting for days or reaching for the next miracle diet pill, consider adding foods that burn fat to your diet. Not only will they taste great, but there is strong research behind the overall health benefits of these foods.
by Jeff Smith
Tuesday, February 6, 2007
Delicious, Healthy Goji Berry Recipes
The benefits of Goji berries are very well known to many and more and more people are becoming aware of the health benefits of Goji berries. It is available to one and all in fresh, dried or in juice form. Let us try to have a look at some of the Goji berry recipes which could let you enjoy this delicious as well as highly beneficial fruit.
Most of the Goji berry recipes dont need any cooking and are very simple. So, you can have Goji trail mix which involves mixing Goji berries with other dry fruits and grains. It is a wonderful snack. The same goes with salads also. As you use dried cranberries or raisins in your salads you can use Goji berries. Who says, you can't add Goji berries in your favorite scoop of ice cream.
Well, there certainly are Goji berry recipes which are relatively more complex. So, recipes like blueberry, Goji berry compote and peach pie etc do need some effort on your part but is relatively simpler. You need to treat Goji berries as you use raisins and other dry fruits. You can add Goji berries to your chicken or duck marinade or better still add some Goji juice. And if you have been using raisins in your rice dishes; try switching over to Goji berries.
What's more you can freeze Goji fruit or juice to prepare delicious Goji sorbet. Kids would love Goji-cicles. Well, it is so simple. Just pour the Goji juice in an ice cube tray and stick in toothpicks. Well, your popsicles are prepared. What about chewy Goji bars? Well, just add Goji berries to the mixture of your fruit and nut bars. The best thing about Goji berries is that it is a very versatile product. You can use it in any way you want and you can prepare your own Goji berry recipes that suits your tastes.
GOJI DRINKS
It is very simple to prepare. Start with adding about one handful of Goji berries to a big glass of water (hot or cold juice) or even herb tea. Now leave the mixture to hydrate for a while until they look plump and juicy. If you like the taste, prepare jugs full of this wonderful drink and go on drinking all through the day. It is one of the healthiest drinks that you would ever drink and chew with Vitamin C about five hundred times more than oranges.
GOJI FRUIT SMOOTHIE
If you want phytonutrient energy running your body, go for this recipe. Just mix equal quantities of Goji berries, blueberries, raspberries, apples, blackberries and cherries. Let the mixture churn in the blenders for a few seconds. You can add a cup of water, or orange juice or rice milk to smooth blending. Serve it with the toppings of cocoa powder and chopped pine nuts.
GOJI TRAIL MIX
This very popular recipe is one which could be played up on every time you prepare it. Thus, you can go for Goji berries with sunflower seeds, pumpkin seeds, flax seeds, pecans, pieces of walnuts, pine nuts, slices of apples, dried blueberries, peaches, cherries, pineapple and coconut shreds. You can make any innovations as you decide.
GOJI BERRIES AND CREAM OF BUCKWHEAT
Buckwheat has always been considered the best by people who are allergic to wheat and gluten. It is also seen that if you are feeling physically and emotionally challenged, getting rid of wheat and gluten foods from your diet can have good overall impact on your life. The main constituents of buckwheat include proteins in rich quantities and vitamin B. It is also very rich in potassium, phosphorus, calcium and iron. Despite it's seemingly resemblance to other grains, it is actually a fruit biologically and that is why it could be consumed by people who are allergic to wheat. Now, about the Goji berry recipe!
Let us first talk about serving two people. Boil about 2 1/2 cups of water and then stir about 1/2 cup of cream of buckwheat slowly. Boil the mixture. Now, add a Goji berries as per your wish. Adding salt is also optional. Now, reduce the heat and let the mixture simmer for about ten minutes with continued stirring.
GOJI JUICE BREAD RECIPE
The ingredients that you would need are:
2 1/2 cups of flour 1 cup of sugar 1 table spoon of baking powder 1 table spoon of salt 1 egg 1/2 cup of shortening 3/4 cups of milk 3 tablespoons of finely grated orange peel 1 cup of chopped pecans 1/2 cups of Goji juice
It is pretty simple to prepare. Take all purpose flour, baking powder, sugar and salt and mix it in a mixing bowl till the mixture becomes uniform. Now, use blender or a fork to add the shortening to the mixture. Enjoy!
by Charles Kassotis
Most of the Goji berry recipes dont need any cooking and are very simple. So, you can have Goji trail mix which involves mixing Goji berries with other dry fruits and grains. It is a wonderful snack. The same goes with salads also. As you use dried cranberries or raisins in your salads you can use Goji berries. Who says, you can't add Goji berries in your favorite scoop of ice cream.
Well, there certainly are Goji berry recipes which are relatively more complex. So, recipes like blueberry, Goji berry compote and peach pie etc do need some effort on your part but is relatively simpler. You need to treat Goji berries as you use raisins and other dry fruits. You can add Goji berries to your chicken or duck marinade or better still add some Goji juice. And if you have been using raisins in your rice dishes; try switching over to Goji berries.
What's more you can freeze Goji fruit or juice to prepare delicious Goji sorbet. Kids would love Goji-cicles. Well, it is so simple. Just pour the Goji juice in an ice cube tray and stick in toothpicks. Well, your popsicles are prepared. What about chewy Goji bars? Well, just add Goji berries to the mixture of your fruit and nut bars. The best thing about Goji berries is that it is a very versatile product. You can use it in any way you want and you can prepare your own Goji berry recipes that suits your tastes.
GOJI DRINKS
It is very simple to prepare. Start with adding about one handful of Goji berries to a big glass of water (hot or cold juice) or even herb tea. Now leave the mixture to hydrate for a while until they look plump and juicy. If you like the taste, prepare jugs full of this wonderful drink and go on drinking all through the day. It is one of the healthiest drinks that you would ever drink and chew with Vitamin C about five hundred times more than oranges.
GOJI FRUIT SMOOTHIE
If you want phytonutrient energy running your body, go for this recipe. Just mix equal quantities of Goji berries, blueberries, raspberries, apples, blackberries and cherries. Let the mixture churn in the blenders for a few seconds. You can add a cup of water, or orange juice or rice milk to smooth blending. Serve it with the toppings of cocoa powder and chopped pine nuts.
GOJI TRAIL MIX
This very popular recipe is one which could be played up on every time you prepare it. Thus, you can go for Goji berries with sunflower seeds, pumpkin seeds, flax seeds, pecans, pieces of walnuts, pine nuts, slices of apples, dried blueberries, peaches, cherries, pineapple and coconut shreds. You can make any innovations as you decide.
GOJI BERRIES AND CREAM OF BUCKWHEAT
Buckwheat has always been considered the best by people who are allergic to wheat and gluten. It is also seen that if you are feeling physically and emotionally challenged, getting rid of wheat and gluten foods from your diet can have good overall impact on your life. The main constituents of buckwheat include proteins in rich quantities and vitamin B. It is also very rich in potassium, phosphorus, calcium and iron. Despite it's seemingly resemblance to other grains, it is actually a fruit biologically and that is why it could be consumed by people who are allergic to wheat. Now, about the Goji berry recipe!
Let us first talk about serving two people. Boil about 2 1/2 cups of water and then stir about 1/2 cup of cream of buckwheat slowly. Boil the mixture. Now, add a Goji berries as per your wish. Adding salt is also optional. Now, reduce the heat and let the mixture simmer for about ten minutes with continued stirring.
GOJI JUICE BREAD RECIPE
The ingredients that you would need are:
2 1/2 cups of flour 1 cup of sugar 1 table spoon of baking powder 1 table spoon of salt 1 egg 1/2 cup of shortening 3/4 cups of milk 3 tablespoons of finely grated orange peel 1 cup of chopped pecans 1/2 cups of Goji juice
It is pretty simple to prepare. Take all purpose flour, baking powder, sugar and salt and mix it in a mixing bowl till the mixture becomes uniform. Now, use blender or a fork to add the shortening to the mixture. Enjoy!
by Charles Kassotis
Saturday, February 3, 2007
Bacon cooking tips
Do you love bacon but hate the inevitable splatter when you cook it? Here are a few tips:
_Try roasting your bacon in the oven. Line a baking sheet with foil and place bacon crosswise on a metal rack on the sheet. Bake at 400 degrees for 15-20 minutes for thick slices, turning once about halfway through. Thin slices will take less time. Watch slices as they cook to avoid burning. This is a good technique when cooking for a crowd.
_Cook it in the microwave on several layers of paper towels, covered with another paper towel. Barbara Kafka, the microwave expert, recommends 3 minutes on high for two slices of crisp bacon, 3 1/2 minutes for four. Moist, chewy bacon takes about 1 minute less.
_If pan-frying, use a heavy skillet and start cooking slices in a cold pan. Turn heat to medium or slightly lower and cook slowly to avoid splattering and burning. Turn every few minutes and move around in pan until bacon is golden brown.
_Chef Quentin Topping recommends blanching bacon for a few minutes in a pot of boiling water if it's to be used for seasoning vegetables or fish and a milder flavor is desired. Rinse, pat dry, then cook in oven or skillet to desired crispness.
By Aleta Watson
San Jose Mercury News
(MCT)
_Try roasting your bacon in the oven. Line a baking sheet with foil and place bacon crosswise on a metal rack on the sheet. Bake at 400 degrees for 15-20 minutes for thick slices, turning once about halfway through. Thin slices will take less time. Watch slices as they cook to avoid burning. This is a good technique when cooking for a crowd.
_Cook it in the microwave on several layers of paper towels, covered with another paper towel. Barbara Kafka, the microwave expert, recommends 3 minutes on high for two slices of crisp bacon, 3 1/2 minutes for four. Moist, chewy bacon takes about 1 minute less.
_If pan-frying, use a heavy skillet and start cooking slices in a cold pan. Turn heat to medium or slightly lower and cook slowly to avoid splattering and burning. Turn every few minutes and move around in pan until bacon is golden brown.
_Chef Quentin Topping recommends blanching bacon for a few minutes in a pot of boiling water if it's to be used for seasoning vegetables or fish and a milder flavor is desired. Rinse, pat dry, then cook in oven or skillet to desired crispness.
By Aleta Watson
San Jose Mercury News
(MCT)
Saturday, January 27, 2007
Save Money - The Crock Way
Saving money - is something we would all like to do. Whether you are struggling to manage day to day or earning a six figure salary, saving is something we all think about.
There is one thing we can all save on. The one thing we all do, every day, several times a day.
We all ? Eat!.
And food these days can be so expensive. It is quite easy to go to the grocers and spend your entire weeks pay just on food. Meat especially can put a hole in anyone's budget.
After a long day at work, the last thing you want is to spend the rest of the day in the kitchen preparing dinner. So the quick option is often just to fry or grill up some steak. But this is expensive. And frying those cheaper cuts of meat - ugh!
You have heard the old saying 'tough as old boots'.
They end up so tough, that even if you do manage to eat them; you will be lucky not to chip a tooth or dislocate a jaw; both of which cost even more.
How about if you could save money on your food bill and save hours in the kitchen at the same time?
Well the solution for you is . . . the Crock Pot.
It allows you to turn those cheap meat cuts into not only edible, but absolutely delicious meals. And, does it all, while you are at work.
This is not some new gimmicky thing you see in info-commercials on late night television. This is a real kitchen appliance that has been around since the early 1970's.
It uses low heat and a slow cooking method which tenderizes the meat.
Just put the vegetables and meat in the pot in the morning on the way to work and come home to the delightful aroma of dinner ready in the evening.
Save money - the cheapest meat cuts are the best ones to use, they are full of flavour and appreciate the long cooking time.
There is one thing we can all save on. The one thing we all do, every day, several times a day.
We all ? Eat!.
And food these days can be so expensive. It is quite easy to go to the grocers and spend your entire weeks pay just on food. Meat especially can put a hole in anyone's budget.
After a long day at work, the last thing you want is to spend the rest of the day in the kitchen preparing dinner. So the quick option is often just to fry or grill up some steak. But this is expensive. And frying those cheaper cuts of meat - ugh!
You have heard the old saying 'tough as old boots'.
They end up so tough, that even if you do manage to eat them; you will be lucky not to chip a tooth or dislocate a jaw; both of which cost even more.
How about if you could save money on your food bill and save hours in the kitchen at the same time?
Well the solution for you is . . . the Crock Pot.
It allows you to turn those cheap meat cuts into not only edible, but absolutely delicious meals. And, does it all, while you are at work.
This is not some new gimmicky thing you see in info-commercials on late night television. This is a real kitchen appliance that has been around since the early 1970's.
It uses low heat and a slow cooking method which tenderizes the meat.
Just put the vegetables and meat in the pot in the morning on the way to work and come home to the delightful aroma of dinner ready in the evening.
Save money - the cheapest meat cuts are the best ones to use, they are full of flavour and appreciate the long cooking time.
Tuesday, January 23, 2007
Low-Carb Diet, Should I or Shouldn't I?
It's no wonder that confusion reigns when it comes to the worth and reliability of low-carb diets after all the conflicting studies and confusing interpretation of the information. It seems like debates are popping up everywhere!
No matter if it's Atkins, South Beach or some other low-carb plan, there are approximately 30 million Americans are on a low-carb diet.
Supporters contend that the large amount of carbohydrates in our diet has led to increased problems with obesity, diabetes, and other health situations. On the other hand, some attribute obesity and related health problems to over eating of calories and lack of physical activity. They also express concern that without grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including vitamin C, fiber, folic acid, and many minerals.
It is already known that any diet, whether high or low in carbohydrates, can produce meaningful weight loss during the early stages of the diet. Keep in mind, the key to a diet being successful is in being able to lose the weight on a permanent basis.
Let's see if we can expose some of the mystery about low-carb diets. Following, is a listing of some related points taken from recent studies and scientific literature.
Point 1 - Some Differences Between Low-Carb Diets
There are many famous diets created to lower carbohydrate consumption. Lowering total carbohydrates in the diet means that protein and fat will take up a proportionately greater amount of the total caloric intake.
Low carbohydrate diet like the Atkins Diet restrict carbohydrate to a point where the body becomes ketogenic (a high-fat, low-carbohydrate diet that includes normal amounts of protein). Other low-carb diets like the Zone and Life Without Bread are less confined. Some, like Sugar Busters announce only
to eliminate sugars and foods that elevate blood sugar levels excessively.
Point 2 - What We Know about Low-Carb Diets
+Close to all of the studies to date have been small with a diversity of research objectives.
Carbohydrate, caloric intake, diet duration and participant characteristics are wide-ranged greatly. Most of the studies to date have two things in common, none of the research studies had people in the study with a average age over 53 and none of the controlled studies lasted more than 90 days.
+The results on older adults and long-term results are scarce. Many diet studies fail to keep track of the amount of exercise, and therefore caloric use, while people in the study are dieting. This helps to explain the variances between studies.
+If you lose weight on a low-carb diet it is a function of the calorie intake and length of the diet, and not with reduced amount of carbohydrates.
+There is very little evidence on the long-range safety of low-carb diets. Even though the medical community has concerns, no short-term bad effects have been found with cholesterol, glucose, insulin and blood-pressure levels among the people in the study on the diets. Because of the short period of the studies the adverse effects may not show up. Losing weight typically leads to improvement in these levels, and this may offset an increase caused by a high fat diet. The over-all weight changes for low-carb and other types of diets are similar.
+Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal pain, and confusion are some of the potential consequences. When first starting a low-carb diet some fatigue and constipation may be met and these symptoms usually disappear quickly.
+Some report that you can have more calories when on a low-carb diet. Remember a calorie is a calorie no matter what you intake. When the study is not closely supervised variations will result by people cheating in the study on many factors of the study.
There are three important factors I would like to re-emphasize:
1.- The over-all success rate for low-carb and other types of diets are similar.
2.- Small amount of information exists on the long-term efficacy and safety of low-carb diets despite their huge popularity,
3.- Dieters usually experience boredom with a strict version of the low-carb diet and are not able to stay on diets of low carb food.
After observing the subject, a more severe and controlled study are needed on a long-range basis. The ketosis produced is abnormal and stressful metabolic state. The results may cause more problems than it solved.
By picking a reliable diet you will benefit over a lifetime of proper eating and not a weight loss quickie.
An excellent rule of thumb is look at the diet long-range and see if you can see yourself still on that diet after a couple of weeks. However, by following a diet with fat, carbohydrates, protein and other nutrients in moderation may be the best way to go and a little more exercise won't hurt either.
By james ellison
Circulated by Article Emporium
No matter if it's Atkins, South Beach or some other low-carb plan, there are approximately 30 million Americans are on a low-carb diet.
Supporters contend that the large amount of carbohydrates in our diet has led to increased problems with obesity, diabetes, and other health situations. On the other hand, some attribute obesity and related health problems to over eating of calories and lack of physical activity. They also express concern that without grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including vitamin C, fiber, folic acid, and many minerals.
It is already known that any diet, whether high or low in carbohydrates, can produce meaningful weight loss during the early stages of the diet. Keep in mind, the key to a diet being successful is in being able to lose the weight on a permanent basis.
Let's see if we can expose some of the mystery about low-carb diets. Following, is a listing of some related points taken from recent studies and scientific literature.
Point 1 - Some Differences Between Low-Carb Diets
There are many famous diets created to lower carbohydrate consumption. Lowering total carbohydrates in the diet means that protein and fat will take up a proportionately greater amount of the total caloric intake.
Low carbohydrate diet like the Atkins Diet restrict carbohydrate to a point where the body becomes ketogenic (a high-fat, low-carbohydrate diet that includes normal amounts of protein). Other low-carb diets like the Zone and Life Without Bread are less confined. Some, like Sugar Busters announce only
to eliminate sugars and foods that elevate blood sugar levels excessively.
Point 2 - What We Know about Low-Carb Diets
+Close to all of the studies to date have been small with a diversity of research objectives.
Carbohydrate, caloric intake, diet duration and participant characteristics are wide-ranged greatly. Most of the studies to date have two things in common, none of the research studies had people in the study with a average age over 53 and none of the controlled studies lasted more than 90 days.
+The results on older adults and long-term results are scarce. Many diet studies fail to keep track of the amount of exercise, and therefore caloric use, while people in the study are dieting. This helps to explain the variances between studies.
+If you lose weight on a low-carb diet it is a function of the calorie intake and length of the diet, and not with reduced amount of carbohydrates.
+There is very little evidence on the long-range safety of low-carb diets. Even though the medical community has concerns, no short-term bad effects have been found with cholesterol, glucose, insulin and blood-pressure levels among the people in the study on the diets. Because of the short period of the studies the adverse effects may not show up. Losing weight typically leads to improvement in these levels, and this may offset an increase caused by a high fat diet. The over-all weight changes for low-carb and other types of diets are similar.
+Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal pain, and confusion are some of the potential consequences. When first starting a low-carb diet some fatigue and constipation may be met and these symptoms usually disappear quickly.
+Some report that you can have more calories when on a low-carb diet. Remember a calorie is a calorie no matter what you intake. When the study is not closely supervised variations will result by people cheating in the study on many factors of the study.
There are three important factors I would like to re-emphasize:
1.- The over-all success rate for low-carb and other types of diets are similar.
2.- Small amount of information exists on the long-term efficacy and safety of low-carb diets despite their huge popularity,
3.- Dieters usually experience boredom with a strict version of the low-carb diet and are not able to stay on diets of low carb food.
After observing the subject, a more severe and controlled study are needed on a long-range basis. The ketosis produced is abnormal and stressful metabolic state. The results may cause more problems than it solved.
By picking a reliable diet you will benefit over a lifetime of proper eating and not a weight loss quickie.
An excellent rule of thumb is look at the diet long-range and see if you can see yourself still on that diet after a couple of weeks. However, by following a diet with fat, carbohydrates, protein and other nutrients in moderation may be the best way to go and a little more exercise won't hurt either.
By james ellison
Circulated by Article Emporium
Thursday, January 18, 2007
Rosemary flower candies (Rosemarinus officinalis)
Leave your tic-tacs at home. This medicinal plant provides delicious mouth fresheners to integrate into a balanced healing diet.
When a herb or plant has the designation 'officinalis' it means it has been recognised to have medicinal qualities. 'Rosemarinus', so called because of marine connections (colour of sea - grows by sea e.g. Mediterranean) is possibly the best example of a herb that we commonly grow that has extensive folklore and many attributed medicinal values.
Beloved by the Romans, who bought it to the UK from Turkey, they believed this valuable herb could preserve dead bodies from corruption and it was often strewn or grown in graveyards and around tombs. It was well known to the Tudors as a stimulant to the system. In 'The Garden of Health' (1579) William Langham writes: "Carry the flowers about thee to make thee merry and glad and well beloved of all men...hang the flowers on thy bed and place Rosemary in the bath to make thee lusty, lively, joyful, strong and young. To comfort the heart steep Rosemary flowers in rose water and drink it".
Gerard agrees in his 1636 Herbal. "The flowers of Rosemary, made up into lozenges with sugar and eaten make the heart merry, quicken the spirits and make them more lively". He also notes that Rosemary water acts as a breath freshener.
Rosemary has long been recognised as a valuable heart and liver tonic and its use can help to reduce high blood pressure. It has been used in the treatment of nervous complaints, digestive disorders and menstrual pains.
Rosemary is a symbol of constancy in love because it remains fresh and fragrant when cut, longer most other evergreens. For this reason it was often used for solemn occasions such as weddings or funerals - 'Be it for my bridal or my burial'. As in Shakespeare's Hamlet, Rosemary is for remembrance and in the language of flowers the gift of Rosemary means 'Never will your memory fade'. Ancient myth has it that 'Where Rosemary flourishes - the woman rules'. Rosemary is sometimes used in psychic work as an aid to concentration, memory and mental steadiness. Under the pillow or over the bed its delicious aroma is said to prevent nightmares.
One word of warning though - excessive use of Rosemary taken internally can cause fatal poisoning, but that is no reason to not sample the delicious and invigorating herbal tea or eat a few of the flowers.
Like the raw flowers, Rosemary sugar candies are a tiny taste explosion and quite delicious. Preserving them in sugar helps to extend the amount of time you can experience this uplifting Epicurean event. First of all find a plant with flowers. It often flowers twice a year so this should not be too difficult. You can either pick the whole flower from the plant, or set up some arrangement that catches them as they fall naturally.
In a warm place, such as a sunlit window sill above a radiator, drop the flowers onto dried (even warmed) white sugar. Make sure the receptacle is open enough that moisture can evaporate from the flowers into the sugar and then into the atmosphere. Also make sure that no moisture gets to this mixture at any point as the sugar will 'clump' and the flowers will start to rot, spoiling the taste. Shake the mixture now and then to aid the process.
�hen thoroughly dry, seal the sugar/flower mixture into a moisture-proof receptacle and every now and then - treat yourself !
With thanks to: J. Lust, M. Woodward, D. Conway, C.L. Zalewski, R. Gender
When a herb or plant has the designation 'officinalis' it means it has been recognised to have medicinal qualities. 'Rosemarinus', so called because of marine connections (colour of sea - grows by sea e.g. Mediterranean) is possibly the best example of a herb that we commonly grow that has extensive folklore and many attributed medicinal values.
Beloved by the Romans, who bought it to the UK from Turkey, they believed this valuable herb could preserve dead bodies from corruption and it was often strewn or grown in graveyards and around tombs. It was well known to the Tudors as a stimulant to the system. In 'The Garden of Health' (1579) William Langham writes: "Carry the flowers about thee to make thee merry and glad and well beloved of all men...hang the flowers on thy bed and place Rosemary in the bath to make thee lusty, lively, joyful, strong and young. To comfort the heart steep Rosemary flowers in rose water and drink it".
Gerard agrees in his 1636 Herbal. "The flowers of Rosemary, made up into lozenges with sugar and eaten make the heart merry, quicken the spirits and make them more lively". He also notes that Rosemary water acts as a breath freshener.
Rosemary has long been recognised as a valuable heart and liver tonic and its use can help to reduce high blood pressure. It has been used in the treatment of nervous complaints, digestive disorders and menstrual pains.
Rosemary is a symbol of constancy in love because it remains fresh and fragrant when cut, longer most other evergreens. For this reason it was often used for solemn occasions such as weddings or funerals - 'Be it for my bridal or my burial'. As in Shakespeare's Hamlet, Rosemary is for remembrance and in the language of flowers the gift of Rosemary means 'Never will your memory fade'. Ancient myth has it that 'Where Rosemary flourishes - the woman rules'. Rosemary is sometimes used in psychic work as an aid to concentration, memory and mental steadiness. Under the pillow or over the bed its delicious aroma is said to prevent nightmares.
One word of warning though - excessive use of Rosemary taken internally can cause fatal poisoning, but that is no reason to not sample the delicious and invigorating herbal tea or eat a few of the flowers.
Like the raw flowers, Rosemary sugar candies are a tiny taste explosion and quite delicious. Preserving them in sugar helps to extend the amount of time you can experience this uplifting Epicurean event. First of all find a plant with flowers. It often flowers twice a year so this should not be too difficult. You can either pick the whole flower from the plant, or set up some arrangement that catches them as they fall naturally.
In a warm place, such as a sunlit window sill above a radiator, drop the flowers onto dried (even warmed) white sugar. Make sure the receptacle is open enough that moisture can evaporate from the flowers into the sugar and then into the atmosphere. Also make sure that no moisture gets to this mixture at any point as the sugar will 'clump' and the flowers will start to rot, spoiling the taste. Shake the mixture now and then to aid the process.
�hen thoroughly dry, seal the sugar/flower mixture into a moisture-proof receptacle and every now and then - treat yourself !
With thanks to: J. Lust, M. Woodward, D. Conway, C.L. Zalewski, R. Gender
Tuesday, January 16, 2007
Vegetarian Cuisine
Rabbit food. That’s what my dad calls vegetarian cooking and cuisine. Salads and vegetables – can’t be anything more to it, can there? Oh, but there is. Vegetarian cooking is at least as varied as ‘regular’ cooking – and in some cases, far more imaginative.
Nearly thirty years ago, Diet for a Small Planet, and the follow-up cookbook, Recipes for a Small Planet hit the bookstore shelves with a resounding thud that still echoes. While many of the theories of protein complementarily that Frances Moore Lappe presented have been proven to be naïve by further research, the basic theories of eating and the wonderful meatless – and truly vegetarian - recipes endure. The Moosewood Cookbook and The Enchanted Broccoli Forest followed, and then an avalanche of cookbooks devoted to the vegetarian gourmet.
Vegetarian cooking is more than just ‘meatless’. There’s an art to mixing flavors and textures in just the right combinations to create masterpieces that are as appealing to carnivores as to those who’ve eschewed meat. For Hindi chefs who practice Ayurvedic cooking, food is more than nutrition – it is a meditation, a gateway to the higher consciousness. There are three major components and six tastes (sweet, salty, sour, bitter, pungent and astringent) to be considered in the preparation of every dish, and a meal prepared according to the Ayurveda is a feast for the eyes, the nose, the mouth and the mind.
The very best vegetarian meals are not ‘meatless’ versions of dish that usually has meat in it. ‘Meatless’ lasagna suggests that something is missing from the recipe. Anyone who has dined on spinach lasagna knows that there’s nothing missing – the blend of creamy cheese and spinach and spices is perfect in and of itself. Polenta with spicy black bean sauce has no need of meat to make it more complete – made right it melts on the tongue AND sticks to the ribs at the same time.
Even within the overall umbrella of ‘vegetarian cuisine’ there are variations. Outside Western culture, most meals have little or not meat at all – so it is not surprising to find vegetarian main dishes in Indian and Chinese cuisine, nor in Russian cooking and African regional cuisines. Many base main dish meals on legumes and nuts. Peanut and cashew soups, humus with spices and lemon, fermented black bean sauces ladled over bread and pasta and rice and couscous – Middle Eastern and African cooking offers all of those and more.
If one approaches vegetarian cuisine as a ‘substitute’ for cooking with meat, one is sure to be disappointed. It is a way of eating and cooking, of spices and combinations that can be as light and fluffy as a meringue or as dense and chewy as the best seven grain bread. If you’ve never tried a real vegetarian meal – as opposed to a ‘meatless’ or ‘meat substitute’ – the very best place to start is at your nearest Indian or Middle Eastern restaurant. You’ll be amazed at the flavors and textures – and you won’t even notice that there’s no meat.
About the author:
Kirsten Hawkins is a food and nutrition expert specializing the Mexican,�Chinese, and Italian food. Visit http://www.food-and-nutrition.com/for more information on cooking delicious and healthy meals.
by: Kirsten Hawkins
Nearly thirty years ago, Diet for a Small Planet, and the follow-up cookbook, Recipes for a Small Planet hit the bookstore shelves with a resounding thud that still echoes. While many of the theories of protein complementarily that Frances Moore Lappe presented have been proven to be naïve by further research, the basic theories of eating and the wonderful meatless – and truly vegetarian - recipes endure. The Moosewood Cookbook and The Enchanted Broccoli Forest followed, and then an avalanche of cookbooks devoted to the vegetarian gourmet.
Vegetarian cooking is more than just ‘meatless’. There’s an art to mixing flavors and textures in just the right combinations to create masterpieces that are as appealing to carnivores as to those who’ve eschewed meat. For Hindi chefs who practice Ayurvedic cooking, food is more than nutrition – it is a meditation, a gateway to the higher consciousness. There are three major components and six tastes (sweet, salty, sour, bitter, pungent and astringent) to be considered in the preparation of every dish, and a meal prepared according to the Ayurveda is a feast for the eyes, the nose, the mouth and the mind.
The very best vegetarian meals are not ‘meatless’ versions of dish that usually has meat in it. ‘Meatless’ lasagna suggests that something is missing from the recipe. Anyone who has dined on spinach lasagna knows that there’s nothing missing – the blend of creamy cheese and spinach and spices is perfect in and of itself. Polenta with spicy black bean sauce has no need of meat to make it more complete – made right it melts on the tongue AND sticks to the ribs at the same time.
Even within the overall umbrella of ‘vegetarian cuisine’ there are variations. Outside Western culture, most meals have little or not meat at all – so it is not surprising to find vegetarian main dishes in Indian and Chinese cuisine, nor in Russian cooking and African regional cuisines. Many base main dish meals on legumes and nuts. Peanut and cashew soups, humus with spices and lemon, fermented black bean sauces ladled over bread and pasta and rice and couscous – Middle Eastern and African cooking offers all of those and more.
If one approaches vegetarian cuisine as a ‘substitute’ for cooking with meat, one is sure to be disappointed. It is a way of eating and cooking, of spices and combinations that can be as light and fluffy as a meringue or as dense and chewy as the best seven grain bread. If you’ve never tried a real vegetarian meal – as opposed to a ‘meatless’ or ‘meat substitute’ – the very best place to start is at your nearest Indian or Middle Eastern restaurant. You’ll be amazed at the flavors and textures – and you won’t even notice that there’s no meat.
About the author:
Kirsten Hawkins is a food and nutrition expert specializing the Mexican,�Chinese, and Italian food. Visit http://www.food-and-nutrition.com/for more information on cooking delicious and healthy meals.
by: Kirsten Hawkins
Friday, January 12, 2007
Vegetarian Cooking - Three Basics
For any of the many reasons people choose to eat vegetarian food - religion, politics, finances, or health - one thing in common is that everyone prefers food that tastes delicious and provides good nutrition. There are some basic techniques to vegetarian cooking which will accomplish that.
There is a range of vegetarianism. From the vegan to the person who eats meat on rare occasions. Some people consider themselves basically vegetarian if they never eat red meat, but do eat fish and chicken once in a while. Other vegetarians eat animal products like eggs and dairy, but never the animal itself. A vegan is at the far end of the continuum, rejecting animal products entirely. Vegans won't eat mayonnaise because it's made using eggs, for example.
Wherever you are on the continuum of vegetarianism, you want your food to taste good, be satisfying, and provide good nutrition. Here are some methods for cooking vegetarian to meet those basic requirements.
To begin, if you are making some dish that is actually a meat-based recipe, such as chili con carne, stop substituting textured vegetable protein for the meat and leaving the rest of the recipe unaltered. The result never tastes quite right, and you've been robbed of the pleasure of good food: it's neither meat nor properly vegetarian. Furthermore, you haven't gained in terms of health or economy. Soy is the primary ingredient of textured vegetable protein, tofu, and tempeh. These are usually high in fat, high in processing, and fairly high in cost. Not much better than organically raised meat, if at all. So if chili con carne is what you want, buy organic meat and enjoy it! Otherwise, cook a delicious soup using red beans that doesn't pretend it's chili con carne.
The key to good vegetarian soup is to use oil. Even if you prefer low fat, your body does require fats for healthy metabolism. And it definitely enhances the quality and flavor of any vegetarian soup when some of the vegetables (onions in particular) are saut~ed. Use an oil that's liquid at room temperature, such as olive, vegetable, or grape seed.
The next critical ingredient of vegetarian food that tastes fabulous is really simple: use sea salt. Although any kind of salt will enhance the flavor of most foods, sea salt is best. It naturally contains minerals, while it doesn't contain the nasty chemicals of regular processed table salt. Important to note~ use salt *during* the cooking instead of waiting until after serving the food. This makes a difference in the final quality of the dish because cooking is chemistry. Remember back to your high school chemistry classes: the order of combining the elements, and the application of heat to the mixture could make a tremendous difference to the results of the experiment!
The third tip for vegetarian cooking is obvious, yet needs emphasis. Use lots of vegetables! You can't over-do vegetables in your diet - the greater the range and color, the better. Use leafy veg (lettuce, spinach, and chard), root veg (yams, carrots, potatoes, turnips), and the stems and seed carriers of veg (for example celery, eggplant, peppers, zucchini). Buy organic veg if you can because they really do taste better, and of course they provide better nutrition because they are gown�in healthy, 'clean' dirt.
Take any vegetable and bean soup recipe, and follow these three simple principles: saut~ the veg in the right oil, cook the beans in sea-salted water, use a variety of organic vegetables, and you'll have a rich delicious soup. These simple tips make a big difference. Take my word for it, or do a little test. Use the same list of ingredients, but don't saut~ in oil, add the salt at the table, and use conventionally grown veg. The result will be inferior - still nutritious, but bland rather than satisfying, and that's a shame because the few simple techniques described here can make your vegetarian cooking consistently terrific.
Articles by Nora Poulous on topics related to cooking are published in Z Cooking News the leading resource on-line for information about cooking. Visit the complete archive of articles here: http://www.zcooking.com
There is a range of vegetarianism. From the vegan to the person who eats meat on rare occasions. Some people consider themselves basically vegetarian if they never eat red meat, but do eat fish and chicken once in a while. Other vegetarians eat animal products like eggs and dairy, but never the animal itself. A vegan is at the far end of the continuum, rejecting animal products entirely. Vegans won't eat mayonnaise because it's made using eggs, for example.
Wherever you are on the continuum of vegetarianism, you want your food to taste good, be satisfying, and provide good nutrition. Here are some methods for cooking vegetarian to meet those basic requirements.
To begin, if you are making some dish that is actually a meat-based recipe, such as chili con carne, stop substituting textured vegetable protein for the meat and leaving the rest of the recipe unaltered. The result never tastes quite right, and you've been robbed of the pleasure of good food: it's neither meat nor properly vegetarian. Furthermore, you haven't gained in terms of health or economy. Soy is the primary ingredient of textured vegetable protein, tofu, and tempeh. These are usually high in fat, high in processing, and fairly high in cost. Not much better than organically raised meat, if at all. So if chili con carne is what you want, buy organic meat and enjoy it! Otherwise, cook a delicious soup using red beans that doesn't pretend it's chili con carne.
The key to good vegetarian soup is to use oil. Even if you prefer low fat, your body does require fats for healthy metabolism. And it definitely enhances the quality and flavor of any vegetarian soup when some of the vegetables (onions in particular) are saut~ed. Use an oil that's liquid at room temperature, such as olive, vegetable, or grape seed.
The next critical ingredient of vegetarian food that tastes fabulous is really simple: use sea salt. Although any kind of salt will enhance the flavor of most foods, sea salt is best. It naturally contains minerals, while it doesn't contain the nasty chemicals of regular processed table salt. Important to note~ use salt *during* the cooking instead of waiting until after serving the food. This makes a difference in the final quality of the dish because cooking is chemistry. Remember back to your high school chemistry classes: the order of combining the elements, and the application of heat to the mixture could make a tremendous difference to the results of the experiment!
The third tip for vegetarian cooking is obvious, yet needs emphasis. Use lots of vegetables! You can't over-do vegetables in your diet - the greater the range and color, the better. Use leafy veg (lettuce, spinach, and chard), root veg (yams, carrots, potatoes, turnips), and the stems and seed carriers of veg (for example celery, eggplant, peppers, zucchini). Buy organic veg if you can because they really do taste better, and of course they provide better nutrition because they are gown�in healthy, 'clean' dirt.
Take any vegetable and bean soup recipe, and follow these three simple principles: saut~ the veg in the right oil, cook the beans in sea-salted water, use a variety of organic vegetables, and you'll have a rich delicious soup. These simple tips make a big difference. Take my word for it, or do a little test. Use the same list of ingredients, but don't saut~ in oil, add the salt at the table, and use conventionally grown veg. The result will be inferior - still nutritious, but bland rather than satisfying, and that's a shame because the few simple techniques described here can make your vegetarian cooking consistently terrific.
Articles by Nora Poulous on topics related to cooking are published in Z Cooking News the leading resource on-line for information about cooking. Visit the complete archive of articles here: http://www.zcooking.com
Wednesday, January 3, 2007
Recipes for a healthy new year
Wednesday, January 03, 2007
MOUNT VERNON — Many folks made resolutions for better health in 2007, particularly if they overindulged at the end of 2006. As yummy as holiday treats are, eventually they put out a wake-up call that too much of a good thing isn’t such a good thing.
Americans are beginning to realize that there’s no need for fad diets, or any other kind of diet, for that matter. Being healthy, well and of ideal weight requires, in most cases, a lifestyle change, not weeks of eating grapefruit, popping diet pills, starving oneself or listening to advice from movie stars.
Losing weight, experts now advise, is a matter of eating less and better, exercising more, drinking plenty of water and cutting down on fats. A balanced diet means eating many different foods, to get as many nutrients as possible.
This is good news, especially for those who love to eat, but the trick is to keep the fat intake low and the nutrient intake high. Substitutions are helpful in this regard — low-fat yogurt for high-fat mayonnaise, spices for salt, fruit juice or cider instead of sugar, olive oil instead of other kinds, whole grain flour or white whole-wheat flour instead of all-purpose white.
Eat as few processed foods as possible, eat lots of vegetables (raw or lightly cooked) and fruits and, when cooking, notice the high-fat ingredients in recipes and leave them out or substitute. Here are some ideas.
MOCK SOUR CREAM
1 cup low-fat cottage cheese
1/4 cup fat-free buttermilk
1/2 teaspoon (or more) fresh lemon juice
Combine cottage cheese and buttermilk in a blender. Process until smooth. Stir in lemon juice to taste. Makes 1 cup.
BLACK-EYED PEAS VINAIGRETTE
1 pound dried black-eyed peas
1/4 cup vegetable or fat-free chicken broth
1/4 cup red wine vinegar
1/4 cup olive oil
2 tablespoons fresh oregano, chopped, or 1 tablespoon dried oregano
1 1/2 teaspoons Dijon mustard
2 cloves garlic, minced
1 teaspoon salt (optional)
1/2 teaspoon pepper
1 cup fresh carrots, grated
1 cup onion, chopped
1 cup fresh parsley, chopped
Cook black-eyed peas according to package directions. Combine broth, vinegar, olive oil, oregano, mustard, garlic, salt and pepper in a small bowl, mixing well. Let stand while peas cook. Drain peas and combine with carrots, onion and parsley, tossing to mix. Add dressing and toss until coated. Cover and marinate in refrigerator for several hours or overnight. Serves 12.
BAKED SALMON WITH CARROT-ZUCCHINI STUFFING
4 4-ounce salmon steaks
1 tablespoon olive oil
1 small onion, finely chopped
3 cups zucchini, shredded
1 cup carrot, shredded
1/4 cup parsley, minced
1 to 2 tablespoons fresh basil or tarragon, minced, or 1/2 to 1 teaspoon dried basil or tarragon
1 teaspoon fresh lime juice
Salt and pepper to taste
Preheat oven to 350 degrees. Heat the oil in a skillet over medium heat. Add onion and sauté until tender. Add zucchini, carrot, parsley and basil, mixing lightly. Place vegetable mixture into a lightly greased 10-by-10-inch baking dish. Coat salmon steaks with lime juice. Arrange over vegetable mixture, then sprinkle with salt and pepper. Cover and bake for 20 minutes. Uncover and bake 10 minutes longer or until fish flakes easily. Serves 4.
PEPPER STEAK
1 tablespoon olive oil
1 pound lean round steak, cut into strips
3 medium tomatoes, peeled, seeded and cored
2 green bell peppers, cut into strips
1 cup fresh mushrooms, sliced
1 medium onion, sliced
2 tablespoons light (low-salt) soy sauce
1/2 teaspoon ginger
1/4 teaspoon pepper
1 tablespoon thawed, undiluted apple juice concentrate
2 tablespoons white whole-wheat flour
3 cups cooked brown rice
Heat oil in a large skillet over medium heat. Add steak and sauté until brown. Add tomatoes, green peppers, mushrooms and onion. Stir in soy sauce, ginger and pepper. Cover and simmer 30 minutes. In a small bowl, whisk a small amount of pan juices and the apple juice with flour. Stir mixture into skillet and cook until thickened, stirring constantly. Serve over hot rice. Serves 6.
By Kimberly Orsborn, News Staff Reporter
MOUNT VERNON — Many folks made resolutions for better health in 2007, particularly if they overindulged at the end of 2006. As yummy as holiday treats are, eventually they put out a wake-up call that too much of a good thing isn’t such a good thing.
Americans are beginning to realize that there’s no need for fad diets, or any other kind of diet, for that matter. Being healthy, well and of ideal weight requires, in most cases, a lifestyle change, not weeks of eating grapefruit, popping diet pills, starving oneself or listening to advice from movie stars.
Losing weight, experts now advise, is a matter of eating less and better, exercising more, drinking plenty of water and cutting down on fats. A balanced diet means eating many different foods, to get as many nutrients as possible.
This is good news, especially for those who love to eat, but the trick is to keep the fat intake low and the nutrient intake high. Substitutions are helpful in this regard — low-fat yogurt for high-fat mayonnaise, spices for salt, fruit juice or cider instead of sugar, olive oil instead of other kinds, whole grain flour or white whole-wheat flour instead of all-purpose white.
Eat as few processed foods as possible, eat lots of vegetables (raw or lightly cooked) and fruits and, when cooking, notice the high-fat ingredients in recipes and leave them out or substitute. Here are some ideas.
MOCK SOUR CREAM
1 cup low-fat cottage cheese
1/4 cup fat-free buttermilk
1/2 teaspoon (or more) fresh lemon juice
Combine cottage cheese and buttermilk in a blender. Process until smooth. Stir in lemon juice to taste. Makes 1 cup.
BLACK-EYED PEAS VINAIGRETTE
1 pound dried black-eyed peas
1/4 cup vegetable or fat-free chicken broth
1/4 cup red wine vinegar
1/4 cup olive oil
2 tablespoons fresh oregano, chopped, or 1 tablespoon dried oregano
1 1/2 teaspoons Dijon mustard
2 cloves garlic, minced
1 teaspoon salt (optional)
1/2 teaspoon pepper
1 cup fresh carrots, grated
1 cup onion, chopped
1 cup fresh parsley, chopped
Cook black-eyed peas according to package directions. Combine broth, vinegar, olive oil, oregano, mustard, garlic, salt and pepper in a small bowl, mixing well. Let stand while peas cook. Drain peas and combine with carrots, onion and parsley, tossing to mix. Add dressing and toss until coated. Cover and marinate in refrigerator for several hours or overnight. Serves 12.
BAKED SALMON WITH CARROT-ZUCCHINI STUFFING
4 4-ounce salmon steaks
1 tablespoon olive oil
1 small onion, finely chopped
3 cups zucchini, shredded
1 cup carrot, shredded
1/4 cup parsley, minced
1 to 2 tablespoons fresh basil or tarragon, minced, or 1/2 to 1 teaspoon dried basil or tarragon
1 teaspoon fresh lime juice
Salt and pepper to taste
Preheat oven to 350 degrees. Heat the oil in a skillet over medium heat. Add onion and sauté until tender. Add zucchini, carrot, parsley and basil, mixing lightly. Place vegetable mixture into a lightly greased 10-by-10-inch baking dish. Coat salmon steaks with lime juice. Arrange over vegetable mixture, then sprinkle with salt and pepper. Cover and bake for 20 minutes. Uncover and bake 10 minutes longer or until fish flakes easily. Serves 4.
PEPPER STEAK
1 tablespoon olive oil
1 pound lean round steak, cut into strips
3 medium tomatoes, peeled, seeded and cored
2 green bell peppers, cut into strips
1 cup fresh mushrooms, sliced
1 medium onion, sliced
2 tablespoons light (low-salt) soy sauce
1/2 teaspoon ginger
1/4 teaspoon pepper
1 tablespoon thawed, undiluted apple juice concentrate
2 tablespoons white whole-wheat flour
3 cups cooked brown rice
Heat oil in a large skillet over medium heat. Add steak and sauté until brown. Add tomatoes, green peppers, mushrooms and onion. Stir in soy sauce, ginger and pepper. Cover and simmer 30 minutes. In a small bowl, whisk a small amount of pan juices and the apple juice with flour. Stir mixture into skillet and cook until thickened, stirring constantly. Serve over hot rice. Serves 6.
By Kimberly Orsborn, News Staff Reporter
The Health Benefits Of Drinking Water
Is Bottled Drinking Water Healthier Than Filtered Tap Water?
Water is a key ingredient in a healthy diet and lifestyle. There are many health benefits of drinking water. It helps flush impurities and toxins out of our systems. It aids in the delivery of oxygen and nutrients. In fact, nearly every system in our bodies relies on water for proper functioning. But what if your water is unhealthy?
In past decades, concerns about tap water and its impact on overall health led some people to turn to bottled drinking water instead. In those days, there were few choices. You could pay to have a company deliver large bulky plastic bottles of water for the water cooler. Or you could purchase gallon jugs of distilled or “drinking water” at the grocery store.
In recent years, there has been an explosion in the number of different bottled waters available, with big distributors such as Coke and Pepsi jumping on the bandwagon. But are bottled drinking waters like Coke’s Dasani brand, Pepsi’s Aquafina, or Wal-Mart’s store brand really any healthier than your tap water? Or would you be better off with a drinking water filtration system?
As we’ve learned more about the water we drink, the technology behind drinking water filters and purification systems has improved dramatically. There are filters to remove impurities, chemicals, heavy metals, bacteria and most every contaminant you can think of. With the right size and filter combination for your specific home, your water can be exceptionally pure and healthy.
Cost Comparison
Drinking water filtration systems have also become more affordable and easy to use. Although the initial cost of a whole house system usually runs several hundred dollars, that cost is often less than $100 each year if spread out over the life of the system.
There may be additional expenses to replace carbon filters, membranes in reverse osmosis drinking water filtration system, or lamps in an ultraviolet light water treatment device. These expenses can add another $100 or so to the annual costs of operating drinking water filters and purification systems.
While some people may hesitate to spend two or three hundred dollars each year for clean, safe drinking water, they are probably paying more for bottled drinking water. Calculations show that at a price of $1 to $4 per gallon, bottled or delivered water costs an average of $400 each year, especially if you purchase individual bottles. And that doesn’t take into consideration the gas needed to drive to the store or the environmental impact of all the empty plastic bottles.
Health Aspects
Many people who choose bottled drinking water understand that it is more expensive, but are willing to pay the extra money because they feel bottled water is safer and healthier than filtered drinking water. After all, bottled water is often marketed as “natural spring water” or “pure glacier water.”
In reality, few bottled waters come from natural springs, and most of them use municipal tap water. The companies are able to get away with this false marketing because the regulations and standards for bottle drinking water are less stringent than those for residential drinking sources.
Bottled water qua�ity is regulated by the Food and Drug Administration (FDA), while drinking water systems are typically regulated by State regulations or the Environmental Protection Agency (EPA). This doesn’t mean that the FDA isn’t doing their job. It’s just that the rules for bottled water only require it to be as good as tap water, not better.
In addition, the FDA regulations only apply to bottled drinking water that is transported across state lines. If a company sells their bottled drinking water in the same state where it was bottled, the federal regulations don’t apply. The result is that many bottled waters are not any healthier than filtered water, and in fact some are less pure.
This was demonstrated in a study conducted in 1999 by the Natural Resources Defense Council. They tested over 100 brands of bottled drinking water and found that about 1/3 of the waters contained contamination in the form of chemicals, bacteria, and arsenic. The study also found that up to 40% of bottled drinking waters come from a city water system.
How To Tell If Your Water Is Healthy
So how do you tell if the water you’re drinking is healthy? With tap water, it’s relatively easy. If you water comes from a municipal source, the suppliers are required by law to provide annual water quality reports. If you have a well, you can have an authorized lab test your water. It may cost $100 or more, but it’s a small price to pay for peace of mind. Or you can purchase a kit and test it yourself, although the results are not as conclusive or reliable.
When it comes to bottled drinking water, it can be more difficult to know what you’re getting. Start by checking the label or the bottle cap. Some may tell you that the water comes from a municipal source or “community water system," which means tap water.
If the label doesn’t give any information, you can call the bottler and ask. But don’t be surprised if you get the run around and are transferred to several different departments. Some states have a bottled water program that tracks bottled drinking water and can tell you the origin of the source water as well as other information.
Safe and healthy drinking water has become big business. Thousands of companies are vying for your hard earned cash, and some are not always honest about what their products offer. The initial investment for a home drinking water filtration system can seem expensive at first, but over time, it is usually less expensive than bottled drinking water. And with a water filter, you at least know where the water you drink came from and how it was treated.
Before going out and spending your hard earned money for bottled drinking water that may be no better than your own tap water, it’s a good idea to do some research. You’re likely to decide that a drinking water filtration system and/or purifier is the healthier choice and provides the best value as well.
By C.J.Gustafson
Water is a key ingredient in a healthy diet and lifestyle. There are many health benefits of drinking water. It helps flush impurities and toxins out of our systems. It aids in the delivery of oxygen and nutrients. In fact, nearly every system in our bodies relies on water for proper functioning. But what if your water is unhealthy?
In past decades, concerns about tap water and its impact on overall health led some people to turn to bottled drinking water instead. In those days, there were few choices. You could pay to have a company deliver large bulky plastic bottles of water for the water cooler. Or you could purchase gallon jugs of distilled or “drinking water” at the grocery store.
In recent years, there has been an explosion in the number of different bottled waters available, with big distributors such as Coke and Pepsi jumping on the bandwagon. But are bottled drinking waters like Coke’s Dasani brand, Pepsi’s Aquafina, or Wal-Mart’s store brand really any healthier than your tap water? Or would you be better off with a drinking water filtration system?
As we’ve learned more about the water we drink, the technology behind drinking water filters and purification systems has improved dramatically. There are filters to remove impurities, chemicals, heavy metals, bacteria and most every contaminant you can think of. With the right size and filter combination for your specific home, your water can be exceptionally pure and healthy.
Cost Comparison
Drinking water filtration systems have also become more affordable and easy to use. Although the initial cost of a whole house system usually runs several hundred dollars, that cost is often less than $100 each year if spread out over the life of the system.
There may be additional expenses to replace carbon filters, membranes in reverse osmosis drinking water filtration system, or lamps in an ultraviolet light water treatment device. These expenses can add another $100 or so to the annual costs of operating drinking water filters and purification systems.
While some people may hesitate to spend two or three hundred dollars each year for clean, safe drinking water, they are probably paying more for bottled drinking water. Calculations show that at a price of $1 to $4 per gallon, bottled or delivered water costs an average of $400 each year, especially if you purchase individual bottles. And that doesn’t take into consideration the gas needed to drive to the store or the environmental impact of all the empty plastic bottles.
Health Aspects
Many people who choose bottled drinking water understand that it is more expensive, but are willing to pay the extra money because they feel bottled water is safer and healthier than filtered drinking water. After all, bottled water is often marketed as “natural spring water” or “pure glacier water.”
In reality, few bottled waters come from natural springs, and most of them use municipal tap water. The companies are able to get away with this false marketing because the regulations and standards for bottle drinking water are less stringent than those for residential drinking sources.
Bottled water qua�ity is regulated by the Food and Drug Administration (FDA), while drinking water systems are typically regulated by State regulations or the Environmental Protection Agency (EPA). This doesn’t mean that the FDA isn’t doing their job. It’s just that the rules for bottled water only require it to be as good as tap water, not better.
In addition, the FDA regulations only apply to bottled drinking water that is transported across state lines. If a company sells their bottled drinking water in the same state where it was bottled, the federal regulations don’t apply. The result is that many bottled waters are not any healthier than filtered water, and in fact some are less pure.
This was demonstrated in a study conducted in 1999 by the Natural Resources Defense Council. They tested over 100 brands of bottled drinking water and found that about 1/3 of the waters contained contamination in the form of chemicals, bacteria, and arsenic. The study also found that up to 40% of bottled drinking waters come from a city water system.
How To Tell If Your Water Is Healthy
So how do you tell if the water you’re drinking is healthy? With tap water, it’s relatively easy. If you water comes from a municipal source, the suppliers are required by law to provide annual water quality reports. If you have a well, you can have an authorized lab test your water. It may cost $100 or more, but it’s a small price to pay for peace of mind. Or you can purchase a kit and test it yourself, although the results are not as conclusive or reliable.
When it comes to bottled drinking water, it can be more difficult to know what you’re getting. Start by checking the label or the bottle cap. Some may tell you that the water comes from a municipal source or “community water system," which means tap water.
If the label doesn’t give any information, you can call the bottler and ask. But don’t be surprised if you get the run around and are transferred to several different departments. Some states have a bottled water program that tracks bottled drinking water and can tell you the origin of the source water as well as other information.
Safe and healthy drinking water has become big business. Thousands of companies are vying for your hard earned cash, and some are not always honest about what their products offer. The initial investment for a home drinking water filtration system can seem expensive at first, but over time, it is usually less expensive than bottled drinking water. And with a water filter, you at least know where the water you drink came from and how it was treated.
Before going out and spending your hard earned money for bottled drinking water that may be no better than your own tap water, it’s a good idea to do some research. You’re likely to decide that a drinking water filtration system and/or purifier is the healthier choice and provides the best value as well.
By C.J.Gustafson
Monday, January 1, 2007
Understanding Carbs to Stay Healthy
Low carb diets are popular. How good are they? How healthy are they? It all depends on what you know about the difference between different types of carbohydrates.
Common table sugar represents 20 to 25 percent of the daily caloric intake of Americans who live on the typical “All American” processed food diet. In the early 1800s average sugar consumption was about 12 pounds per person a year. In 1997, it was 152 pounds per person. Is that too much? You bet it is. It’s making us old before we need to be.
Do we need carbohydrates? No, we don’t. They are non-essential to the human diet. We do need water, fat, and protein. It is possible to survive for long periods without carbohydrates providing fat and protein needs are met. Fat and protein are broken down to make building blocks of carbohydrates as food and energy. This is something the carb-rich processed foods industry doesn’t tell us.
Regardless of what is known about carbohydrate needs, we continue to consume massive quantities of carbohydrates. Therefore, it’s important to know which carbs are better than others. It’s simple: All carbs are broken down into sugar in the body. The key is the rate and the amount that determines the level of sugar in the blood.
Complex carbs such as green leafy veggies, brown rice, potato, whole grain products, and fruits break down slowly. The result is a gradual rise and fall in blood sugar. It is generally understood that most complex carbs are good for you.
Refined, simple carbs such as cake, ice cream, cookies, breakfast bars, so-called cereals, and refined grains break down quickly in the body. This causes rapid elevation of blood sugar levels. These are not good for your health.
It should be understood that while refined carbs should be avoided because they are harmful, some complex carbs such as potatoes are not good because of their relatively fast breakdown.
How do you determine which carbs are really good, and what to avoid? Simple. Become familiar with something called the “Glycemic Index” of foods. When you look at a glycemic index for foods, bear in mind that the lower the rating, or number, the slower the digestion and absorption process and the better it is for your health.
As useful as the glycemic index is, you will need to learn which foods are good for you.. For example, a cup of low fat ice cream has a glycemic index of 50, which is lower than the glycemic index of a baked potato. That’s because the glycemic index rating of a refined sugar product is lower than that of a starchy food! So, learn to discern the difference between refined sugars and everything else. Just assume that if it’s made in a factory, it’s suspect!
Here are some glycemic index numbers for some popular food choices:
Baked Potato: 85; Cheerios: 74; Fanta soft drink: 68; Cheese pizza: 60; Banana: 54; Sweet potato: 54, Low fat ice cream: 50; Carrots: 49; Grapefruit juice: 48; All-bran: 42; Spaghetti: 41; Apple: 38; M&Ms (peanut): 32; Peanuts: 15; Yogurt, lot fat, artificially sweetened:14.
You can see from the above how misleading, yet useful the�glycemic index can be.
The bottom is this: Do your homework. Don’t rely on advertising or uninformed advice of well meaning friends to give you guidance about healthy eating. Making educated choices about what you put into your body puts you in the drivers seat and allows you to be in charge of how healthy you are, and how quickly or slowly you age.
About the author:
Barbara Morris, R.Ph., is a 76-year-old working pharmacist and recognized expert on unique anti-aging strategies. Author of Put Old on Hold, her message is for Boomers who want to feel and function as a healthy 40 or 50 year old for 25 or more years. She calls it “Liberation Living” – a process she has discovered that bypasses infirmities and indignities of traditional old age. http://www.PutOldonHold.com
By Barbara Morris
Common table sugar represents 20 to 25 percent of the daily caloric intake of Americans who live on the typical “All American” processed food diet. In the early 1800s average sugar consumption was about 12 pounds per person a year. In 1997, it was 152 pounds per person. Is that too much? You bet it is. It’s making us old before we need to be.
Do we need carbohydrates? No, we don’t. They are non-essential to the human diet. We do need water, fat, and protein. It is possible to survive for long periods without carbohydrates providing fat and protein needs are met. Fat and protein are broken down to make building blocks of carbohydrates as food and energy. This is something the carb-rich processed foods industry doesn’t tell us.
Regardless of what is known about carbohydrate needs, we continue to consume massive quantities of carbohydrates. Therefore, it’s important to know which carbs are better than others. It’s simple: All carbs are broken down into sugar in the body. The key is the rate and the amount that determines the level of sugar in the blood.
Complex carbs such as green leafy veggies, brown rice, potato, whole grain products, and fruits break down slowly. The result is a gradual rise and fall in blood sugar. It is generally understood that most complex carbs are good for you.
Refined, simple carbs such as cake, ice cream, cookies, breakfast bars, so-called cereals, and refined grains break down quickly in the body. This causes rapid elevation of blood sugar levels. These are not good for your health.
It should be understood that while refined carbs should be avoided because they are harmful, some complex carbs such as potatoes are not good because of their relatively fast breakdown.
How do you determine which carbs are really good, and what to avoid? Simple. Become familiar with something called the “Glycemic Index” of foods. When you look at a glycemic index for foods, bear in mind that the lower the rating, or number, the slower the digestion and absorption process and the better it is for your health.
As useful as the glycemic index is, you will need to learn which foods are good for you.. For example, a cup of low fat ice cream has a glycemic index of 50, which is lower than the glycemic index of a baked potato. That’s because the glycemic index rating of a refined sugar product is lower than that of a starchy food! So, learn to discern the difference between refined sugars and everything else. Just assume that if it’s made in a factory, it’s suspect!
Here are some glycemic index numbers for some popular food choices:
Baked Potato: 85; Cheerios: 74; Fanta soft drink: 68; Cheese pizza: 60; Banana: 54; Sweet potato: 54, Low fat ice cream: 50; Carrots: 49; Grapefruit juice: 48; All-bran: 42; Spaghetti: 41; Apple: 38; M&Ms (peanut): 32; Peanuts: 15; Yogurt, lot fat, artificially sweetened:14.
You can see from the above how misleading, yet useful the�glycemic index can be.
The bottom is this: Do your homework. Don’t rely on advertising or uninformed advice of well meaning friends to give you guidance about healthy eating. Making educated choices about what you put into your body puts you in the drivers seat and allows you to be in charge of how healthy you are, and how quickly or slowly you age.
About the author:
Barbara Morris, R.Ph., is a 76-year-old working pharmacist and recognized expert on unique anti-aging strategies. Author of Put Old on Hold, her message is for Boomers who want to feel and function as a healthy 40 or 50 year old for 25 or more years. She calls it “Liberation Living” – a process she has discovered that bypasses infirmities and indignities of traditional old age. http://www.PutOldonHold.com
By Barbara Morris
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