Celebrity Diet Plan For Incredible Fat Loss Results!

You need to lose 10 lbs in two weeks for that red carpet! You have a movie premiere coming up and you're over your celebrity weight limit! Well here is a great example of a diet that a celebrity may use in order to trim up for that special occasion!

It's low calorie - low carb - higher protein!

Day One
1 - 7:30 am: Protein Shake post workout (1 scoop protein powder, 1 tsp. almond butter, ¼ banana,water & ice)
2 - 10:30 am: Non-fat greek yogurt
3 - 1:30 pm: 3 oz chicken breast on 1 slice of whole grain bread, 1 tsp hummus
4 - 4:30 pm: 2 oz. chicken breast, 1 tsp hummus
5 - 7:30 pm: 3 egg white omelette with 2 slices of ham and 1 slice lowfat cheese
Water: 3 Liters

Day Two
1 - 7:30 am: Protein Shake post workout (1 scoop protein powder, 2 cherries, water & ice)
2 - 11:00 am: low carb flatbread with 2 oz chicken breast and 1 tsp hummus
3 - 3:00 pm: 1 tbsp. Almond butter and 1 tbsp sugar free jelly on a rice cake
4 - 7:30 pm: Ahi Tuna Sashimi (9 small pieces), small cup of cabbage
Water: 3 Liters

Day Three
1 - 10:15 am: Protein Shake post workout ( 1 scoop, ¼ banana and 1 tsp. almond butter, water & ice)
2 - 1:00 pm: ½ turkey sandwich on whole wheat bread, lettuce and tomato
3 - 3:30 pm: Salad with Grilled Chicken, roasted peppers, provolone cheese - no dressing
4 - 7:30 pm: Protein shake (1 scoop, water &ice)
Water: 4 Liters

Day Four
1 - 9:00 am: 2 oz. chicken breast
2 - 12:00 pm: ½ turkey sandwich on whole wheat bread, lettuce and tomato
3 - 3:00 pm: Non-fat Greek Yogurt
4 - 6:30 pm: 3 egg white omelette with spinach and feta cheese
5 - 8:30 pm: 3 oz chicken breast, cup of broccoli
Water: 3 Liters

Day Five
1 - 7:00 am: Protein Shake (1 scoop, ¼ banana, 1 tsp. almond butter, water & ice)
2 - 10:00 am: Non-fat greek yogurt
3 - 1:00 pm: 3 oz. chicken on low carb multi-grain flatbread, 1 tbsp. hummus
4 - 5:30 pm: 2 slices roast beef, 1 slice lowfat cheese
5 - 8:00 pm: 5 oz. chicken breast, roasted peppers, onions
Water: 3 Liters

Day Six
1 - 7:00 am: Protein Shake post workout (1/4 banana, 1 tsp. almond butter, water,ice)
2 - 10:30 am: non-fat greek yogurt
3 - 1:30 pm: Salad - 3 oz. grilled chicken over lettuce with low-fat dressing
4 - 4:00 pm: ½ Atkins protein bar
5 - 7pm pm: 3 oz chicken breast, cauliflower, carrots,
Water: 3 Liters

Day Seven
1 - 7:30 am: Protein Shake (water, ice, ¼ banana, 1 tsp. almond butter)
2 - 10:30 am: ½ Atkins protein bar
3 - 1:30 pm: multi-grain flatbread, 1 tbsp. hummus
4 - 4:30 pm: all natural almond and cashew bar
5 - 7:00 pm: 4 oz. salmon, 10 brussel sprouts
Water: 3 Liters

With low calorie diets you can only sustain them for short periods so think about cycling in some higher calorie/carb days. Also in order to off-set any nutritional deficiencies that may arise from low-calorie diets, take a multi-vitamin, and for women use also calcium with vitamin D for healthy strong bones.

Mike Heatlie MSc CSCS is one of the world's top Celebrity Personal Trainers and the man responsible for Gwen Stefani's post-baby abs! Check out his incredible, epic weight-loss ebook, Foreward by Gwen Stefani Lose10poundsin5weeks

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Easy Tweaks to Cut Calories

The secret of successful weight loss lies starting small. By trying to change everything at a time you put yourself and your organism under a lot of stress, these sudden changes are hard to stick to, they become too difficult and overwhelming, and this is the reason why such drastic attempts hardly ever work.

Of course, this approach won't give your immediate results, but over time it will lead to steady and healthy weight loss. By reducing your daily intake by only 150 calories, you will be able to lose about 1 pound per month with no additional efforts.

Replace whole milk and dairy products to low-fat or no-fat products.
Replace whole eggs with egg whites when cooking.
Prefer boiled eggs to fried eggs for breakfast.
Eat your morning toast with jam rather than butter or margarine.
Prefer steamed vegetables to sautéed ones.
Instead of whine, drink flavored sparkling water.
When making a sandwich, use whole wheat or 7-grain bread instead of white wheat bread.
Eat frozen yogurt instead of ice cream.
If you like pizza, prefer cheese pizza to pepperoni pizza, which will save you 50 calories on each slice.
Prefer grilled to fried meat.
Replace corn with carrots as a side order.
Prefer chicken sandwich with pork sandwich.
Instead of using toppings, eat your ice cream with fresh fruit.
Instead of drinking a smoothie, make a milkshake with low-fat milk and fresh fruit.
Prefer salsa to guacamole sauce, and marinara to all other pasta sauces.
Instead of an entry, order an appetizer. Appetizer serving size is smaller.
Always start with salads and soups. By starting with a salad, you reduce your overall calorie intake to 10%.

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What Makes Whole Grains So Healthy?

If you read a lot of articles about diet and nutrition, you probably find that most nutritionists and diet experts frequently recommend introducing whole grains as central aspects of your everyday diet. This is one of those dietary guidelines that we all try to follow, yet most people aren't quite sure about what makes whole grain breads so different from breads that aren't labeled as such. Is there really a huge difference, or is it all just hype?

Whole grains vs. processed grains
The fact is that there is a major difference. From a health perspective, studies have shown that eating whole grains on a regular basis can reduce one's risk of certain types of cancer, heart disease, and type-2 diabetes. Most provide a good amount of fiber, vitamins and minerals. Meanwhile, specific whole grains have benefits of their own. For example, oats have been shown to reduce cholesterols, while some of the more exotic whole grains such as quinoa provide large amounts of protein.

The alternatives to whole grains are much less healthy, mainly due to the fact that they have been more thoroughly processed. When grains are refined for processing into non-whole grain breads, many of the healthy parts of the grains are filtered away, creating a soft and easily digestible product that may taste good but is practically devoid of the good things about grains. Bread that has been heavily processed is basically a loaf of carbs with no nutritional value.

Where to find whole grain products
Finding whole-grain products is really easy given the fact that most of them are clearly labeled as "whole grain." Still, many people assume that products labeled with terms like "wheat," "stone-ground," "cracked wheat," "multigrain," or "bran" are whole grain, but this is simply not true. While we tend to think of standard wheat bread as being more healthy than white bread, the difference is actually insignificant unless that wheat bread is whole grain. Many wheat breads are not.

While many whole-grain products are easy to find, some of the more exotic ones can only be found at health-food stores or more forward-thinking supermarkets. Quinoa, for example, is rarely found in traditional stores, even though it is one of the healthiest and tastiest whole grains.

How much whole grain should you eat?
Most authoritative bodies recommend that adults get anywhere from 6 to 11 servings of whole grain per day. This may seem like a lot, but it's actually not so much when you break it down. For example, on a typical day you might have two servings of oatmeal for breakfast, three servings of whole grains in your bread at lunch, and three more whole grain servings for dinner in the form of pasta or a slice of bread.

Of course, if you consume this much bread in the form of non-whole grain varieties, it's not so healthy. Even just a few servings of refined grains per day is too much, especially when you consider their relatively low nutritional value.

Caterina Christakos is a published author and reviewer. Read her about her number one picks for starting your own internet business and owning a franchise.

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Dietary Sources of Biotin

In addition to being essential for cell growth, biotin provides energy and has a direct effect on the look of your hair and more importantly, the basic functions of your nervous system.

Here are some simple habits to adopt to increase the your biotin intake:

-Add nuts (almonds, peanuts or cashews) to your favorite low fat yogurt.

-Spread wheat germ over your favorite salad, add some to your regular breakfast cereal.

-Have one cup of non-fat milk per day.

-When having yogurt, breakfast cereal or ice cream, add a sliced banana.

-If you like fish, opt for salmon and haddock as they are particularly rich in Biotin.

-Always keep edamame in your fridge and steam some for a healthy afternoon snack.

-Choose tomato sauce versus cream sauce over your favorite pasta.

-Liver and egg yolks are rich sources of Biotin as well.

Dietary sources of Biotin:

FOOD Biotin (mcg)

Peanuts, 1/2 cup: 73

Filberts, 1/2 cup: 51

Almonds, 1/2 cup:34

Peanut butter, 2 Tbs: 32

Wheat Germ (2 Tbs): 12

Soy protein isolate, 1 oz: 8.5

Egg, 1 large cooked: 8.1

Cashews, 1/2 cup: 8.9

Low fat yogurt, 1 cup: 7.4

Whole Wheat bread, 1 sl.:6.0

Haddock, 3.5 oz cooked: 6.0

Sweet potatoes, canned, 1/2 cup: 5.5

Swiss chard, cooked, 1/2 cup: 5.3

Salmon, 3.5 oz cooked: 5.0

Nonfat milk, 1 cup: 4.9

Tomato sauce, 1/2 cup: 4.7

Carrots, 1/2 cup, cooked: 3.9

Avocado, half: 3.6

Carrot, 7.5" raw: 3.6

Papaya cubes, 1 cup: 3.1

Banana, one: 3.1

Pork, 3.5 oz cooked: 3.0

Tuna, 3.5 oz canned: 3.0

There you have it! So easy to be healthy... while eating delicious foods!

Nathalie Pelletier, B.Sc. Nutrition, B.Sc. Biochemistry, Director, Nutrition at Functionalab
Find the original article and others written by Nathalie at: http://blog.functionalab.com/.

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How to Make an Old Fashion Bread Pudding That is Diabetic Friendly

You can make an old-fashion style bread pudding that even the diabetics in your group can enjoy. This diabetic friendly version uses Splenda instead of sugar and uses half white bread and half whole-wheat. You don't have to be diabetic to enjoy this yummy Old Fashion Bread Pudding. This recipe is also a great way to use up excess bread. In today's economic climate many of us can't afford to "throw food out." So if you have bread that will go stale, why not use it to make dessert? You can adjust this recipe to suit your needs or your family's taste. You can use all white or all wheat bread. If you or other family members aren't diabetic, you can use sugar instead of Splenda. Don't have or like raisins? Use nuts. Change the flavor a little by using 1/2 cup sugar or Splenda and 1/4 cup brown sugar or Splenda brown sugar blend. Let your imagination take over!

OLD-FASHIONED BREAD PUDDING

3 slices day-old white bread, crust removed

3 slices day-old whole-wheat bread, crust removed

2 tbsp butter, melted

3/4 cup Splenda granular

1 tsp ground cinnamon

1/2 cup seedless raisins

vegetable oil cooking spray

4 eggs, beaten

2 cups 1% milk

1 tsp vanilla extract

Preheat oven to 350 degrees.

Spray a 1 1/2-quart casserole dish with the vegetable oil cooking spray; set aside.

Brush bread lightly with melted butter; sprinkle with 1 teaspoon of the Splenda granular and the cinnamon. Cut each bread slice into quarters and layer with the raisins in the prepared dish. Set aside.

In a bowl, combine eggs, milk, vanilla, and remaining Splenda. Pour the mixture over the bread and raisins.

Place the dish in a baking pan that contains 1-inch hot water. Bake at 350 degrees for 55 to 60 minutes or until a knife inserted in the center comes out clean. Serve warm.

Enjoy!

For more of Linda's recipes and diabetic information go to http://diabeticenjoyingfood.squarespace.com
For her other dessert recipes visit her blog at http://ladybugssweettreats.blogspot.com

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The Recipes of East Africa

East Africa looks out over the Indian ocean and there is a strong culinary bond between West Africa and India. Indeed, East Africa has long been a landing point for vessels engaged in the spice trade, from the Indians of 4000 and more years ago through the Romans, Arabs and European colonial powers. There is therefor a strong Indian influence in the cookery of West East Africa (especially Swahili traditions) and spice-favoured curries and pilaus. Bread is also more of a staple in the West African diet than it is in much of the remainder of Africa and you get many variations of pan-fried and flatbreads.

There is a big distinction between the cuisines of the North of West Africa (Ethiopia and Somalia) which have their own traditions around spiced butters and spiced pulses in their dishes and the remainder of West Africa which have greens and fish as their staples. Yet there is a continuum in the cooking practices that I would like to introduce you to.

First comes the classic Ethiopian flatbread, injera...

Injera Recipe

Ingredients:

380g un-bleached while flour

100g self-raising flour

50g whole-wheat bread flour

1 packet dry yeast

600ml warm water

1/2 tsp baking soda

1/2 tsp salt

Method:

Combine all the flour and the yeast in a large bowl. Add the warm water and combine until you have a smooth, fairly thin, batter. Let the mixture stand for a full three days at room temperature stirring once a day. (it should noticeably bubble and rise.)

When ready to make the Injera add the baking soda and salt and let the batter sit for 15 minutes. Heat a small non-stick (about 22cm) frying pan to the point where a drop of water bounces on the pan's surface. Then take about 160ml of the batter and pour it quickly into the pan. Swirl the pan so that the entire bottom is evenly coated. Return immediately to the heat. When all the moisture has evaporated and lots of 'eyes' have appeared on the surface remove the injera. (This bread is cooked on only one side and it should not be browned). Allow the injera to cool then stack them as you go along.

If the first bread is undercooked, add a little less mixture to the pan and cook for a little longer. Make sure, however, that you do not over-cook as you should be able to roll injera up.

Plantains are also an essential ingredient in much of East African cookery and the recipe given here is for a curry of Plantain with Meat and derives from the Swahili-speaking regions.

Ndizi na Nyama

Ingredients:

250ml water

750g beef cut into 1cm dice

1 tsp salt

1/2 tsp black pepper

1/2 tsp Malawi curry powder

1 tsp cayenne pepper

3 tbsp cooking oil

2 onions, thinly sliced

2 tomatoes, chopped

1 tbsp tomato paste

250ml coconut milk

1 bay leaf

4 plantains, peeled and sliced

Method:

Bring 250ml water to boil in a large pan or metal casserole then add the meat, salt, black pepper, curry powder and cayenne pepper. While the meat is cooking add the oil to a pan pan and fry the onions for a few minutes, until just softened then add the tomatoes and tomato paste. Cook for at least five minutes, reducing the heat. Finally add the coconut milk and bay leaf. Cover and simmer.

Add the plantains to the meat and cook for ten minutes until the meat is done and the plantains are tender. Now combine the meat and plantains with the fried onion mixture. Stir and cook for two minutes before adjusting the seasoning to taste.

Traditionally this is served with rice or ugali (millet or maize meal pap) but it goes equally well with an East African flatbread.

It is impossible, in just two recipes to give a true flavour of an entire side of a continent, but I hope that the recipes and introduction here have given you an indication of the cuisines of East Africa and have made you want to learn more.

Robyn Lee is an author for the Celtnet African Recipes site and you can find many more recipes from each and every country in East Africa at the East African Recipes page. If you want to get the largest collection of recipes from Africa ever assembled (800+ recipes from each and every African Country) then she urges you to check out the Recipes of Africa eBook; proceeds from the sale of which go to charity.

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Healthy Meal Ideas For Your Grocery List

We are all more apt to eat healthier if healthy food is available and ready to eat. Clearing out your cupboards and stocking up on fresh healthy snacks is a good start to shaping up your kitchen. What are some healthy meal ideas to include in your weekly grocery list?

cottage cheese
lots of vegetables for salads and cooking
whole wheat bread, tortillas and pasta
nonfat yogurt-check the label for sugar content
lean fresh meats
Variety of fruits- Fresh is best.
healthy oils to cook with such as olive, canola, sunflower
pita bread
skim or 1% milk
brown rice
nuts for quick snacks
beans
cheese sticks, cubes or slices

Your best option for eating healthier is making your meals and snacks at home. This may require planning ahead and taking the extra time to prepare your meals at home. If life is too busy, plan a weekday night or weekend to stock up and freeze several meals to use throughout the week. Carrots, celery and green peppers can all be cut in sticks and placed in the fridge for easy snacking. A large pot of bean soup is not only nutritious but will freeze well for a later meal. If you buy a block of cheese, which is the cheapest option, you can slice the cheese into cubes or slices for a quick snack. You can also shred what you might need for a later meal in the week.

Things to avoid on your grocery list would be anything from the middle aisles of the grocery store. This is where you will find processed foods that we often think we can't live without. Forget putting soda on your list and grab water at home. Juice can be okay if used moderately and only if it is 100% juice. Cut back on sauces you cook with and if possible make your own fresh from home.

Small changes will make a world of difference and step by step small changes will become lifetime changes.

Debbie Madson is webmaster of several kid friendly websites including http://www.kids-meal-ideas.com as well as http://www.kids-cooking-activities.com.

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The G-Free Diet by Elisabeth Hasselbeck - Book Review

The G in the G-free diet by Elisabeth Hasselbeck stands for gluten, a compound usually found in wheat and incorporated in making wheat bread. Gluten makes the dough rise faster and improves the stability and chewiness of the bread when done that's why a lot of food manufacturers are a fan of gluten.

However, a lot of people are sensitive to gluten and intake of even a small amount results to a violent reaction to their immune system. Elisabeth Hasselbeck wrote the book in a nice and friendly way, informing people about the adverse effects of gluten to people, and suggesting recipes food products and ways to have gluten-free diet for a healthier life.

It can be remembered that Elisabeth Hasselbeck started her career by joining the reality show Survivor: The Australian Outback and continued on to be the host on The View and an supporter for many organizations such as breast cancer awareness, and the opposition of the morning-after pill being made available over the counter.

She has served as a very good supporter of a lot of causes which generally serve mankind better and makes them healthier, that's why this book poses as a good sign and a really helpful move from her. The G-Free Diet could very well be everyone's best friend and mantra in their quest to live a gluten-free diet and eliminate the fear of something wrong happening if ever they eat something that's not right for them.

Other reviewers have said nothing but good word about the book and the cause that Elisabeth Hasselbeck has started promoting. Personally, I also find the information in the book helpful and an eye-opener to those people who don't have gluten intolerance. At least, through the book The G-Free Diet by Elisabeth Hasselbeck, we are becoming more aware that a lot of the food we eat are affecting other people in a bad way, and we should make a step to make our food available to all.

For more information, check other The G-Free Diet by Elisabeth Hasselbeck book reviews.

Erika Ayala works part time for a consumer review company.

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Bread Machines Buying Tips

Bread machines are used for making bread and are used in place of conventional ovens. Apart from simply baking they can also knead, mix and preheat the bread dough before baking it. The machines usually have bread pans with paddle in the middle which are enclosed in small dome shaped ovens. These machines also have timers and different settings for different breads like the rye, whole wheat or white bread etc. They come in different loaf sizes and the standard model can accommodate loaves of 1.5 pound.

There are different kinds of machines which include the standard machines and the automatic machines. While using the standard machine, the user has to add the ingredients manually. Some of the models even have timers which signal the user to add the next ingredient. The number of features is less when compared to the automatic models. However, you can have a precise control over the working of the machine. The automatic counterpart can be preset to add the ingredients at particular times. The mixing speed can also be set. There are some models which can be programmed for certain recipes like pastries, cakes etc. Such models usually have more than two pans.

If you are considering buying a bread machine for your home, you have to consider several factors. It is always better to buy a less expensive simple model first and then move on for bigger ones later on. First, consider the size of the loaf you want according to the number of family members. Go for small ones if you are baking for two. If you need bigger ones check the 2 pound size. Also check the type of bread you want to bake. Some bread machines can bake different types of bread where you have crust control options as well like crispy, chewy, light, dark, soft etc.

Look for additional settings like jam settings or meat loaf settings etc where you can also add ingredients at a later stage. It depends on your baking plans as to what features will be necessary for you. Bread machines also come with warmers and timers where you can program to start at a particular time. You should also be able to warm the bread whenever necessary. The most important aspect is cleaning. Check whether the cleaning part can be handled comfortably or not. Machines which are dishwasher safe are comfortable to use.

Baking bread at home has become an increasingly popular choice for many people. It provides a healthy and scrumptious alternative. For more information about bread machines please visit http://www.breadmachinesinfo.com/.

Wheat Bread - To Eat Or Not to Eat?

Most people who are trying to lose weight are familiar with the good carbohydrates versus bad carbohydrates debate. However, there is a lot of ambiguity about whether whole wheat bread constitutes a "good carb" or a "bad carb."

Whole wheat bread is an alternative to white bread and is made by whole wheat flour. Most nutrition experts recommend whole grain foods; in fact, WebMD says that whole grains are low in fat, cholesterol free, and contains 10-15% protein, as well as offer loads of minerals, vitamins, phytochemicals, etc. Whole wheat is a whole grain, so doesn't that mean that whole grain bread should be healthy?

Not necessarily! The problem is that the FDA gives a lot of leeway in terms of labeling products. In fact, there's a big difference between "whole wheat" and "100% whole wheat" and "wheat germ," etc. Just like there is good and bad bread, there is apparently also good and bad wheat bread. So how do you figure out what you should eat?

First, look at the ingredients listed on the back of the bread bag.

What you want to look for:
Reasonable serving sizes. 90-100 calories per slice is reasonable.
High fiber counts (4 grams or more)
Whole wheat flour, listed as the FIRST ingredient on the label
0.5 grams of saturated fat or less per slice

What you want to avoid:
Wheat flour
Enriched bleached flour. (Avoid "enriched" anything)
High fructose corn syrup
Partially hydrogenated soybean oil
Unbleached enriched wheat flour (avoid "unbleached" anything)
High sodium levels. (You want bread that has 200 mg or less of sodium per slice)
Sugar, especially when it's listed in the top three ingredients.

If you avoid bread that has these items in the ingredients, you're going to eliminate 90-100% of the breads available to you at the grocery store. Be picky about your health; aren't you worth it?

Best Purchasing Bets:

Okay, I seriously just spent three hours at work researching this exact question. "What should I buy, then?"

I can't find the answer.

Oh, I can find all kinds of articles lauding the benefits of whole grains and fibers, but when I look closely at the food labels (and believe me, most of the websites have that information hidden DEEP within their websites. Why, I wonder?) I see so much crap added into the bread that it's not worth the effort in eating it.

Dear reader, I want to provide you with a "best bet to buy" but I can't. Sorry. I looked and can't find the answer. If you know of an honest-to-goodness brand that doesn't contain any crap and only good stuff, post it in the "comments" section below. I'd be curious to see what you come up with.

Personally, I just avoid bread entirely. White, wheat, grains, rye, whatever...I avoid all these things. I might do some kind of whole wheat/multi-grain pita if I needed to, but I honestly can't remember the last time that I had a slice of bread. However, you need healthy carbs to fuel you up and give you energy. Instead, why not opt for carbs that were once living, instead of processed crap? You can still get your carbs by eating cauliflower, potatoes, rice, and beans. I would choose one of those options before bread any day.

Whole Wheat Bread Comparison:
Sliced Bread (2 slices)
Calories
Fiber
Sodium
Carbs
Protein
Top 3 Main Ingredients
Milton's Whole Grain Plus (76 g)
180
10
250
32
8
Whole Wheat Flour, Water, Vital Wheat Gluten
Oroweat Country 100% Whole Wheat (76 g)
200
6
320
34
6
Whole wheat flour, water, sugar
Oroweat Extra Fiber (76 g)
180
8
360
36
8
Whole wheat flour, water, sugar
Sara Lee Hearty and Delicious 100% Multi-Grain (86 g)
240
6
400
42
10
Stone ground whole wheat flour, water, brown sugar
Sara Lee 100% Multi-Grain (86 g)
240
6
420
40
10
Stone ground whole wheat flour, water, brown sugar
Nature's Pride 100% Whole Wheat (86 g)
220
6
420
40
10
Whole wheat flour, water, yeast
Nature's Pride Double Fiber 100% Whole Wheat (86 g)
200
12
420
40
8
Whole wheat flour, water, inulin*

Note: What the heck is inulin? "Fructose-containing oligosaccharides. Inulins belong to a class of carbohydrates known as fructans." Yikes. Oligosaccharides?

Portion Sizes:

Be careful with portion sizes when choosing your bread. Some breads offer calorie counts per slice, and some offer per ounce. WebMD says: "For example, Sara Lee has a "45 Calories & Delightful" whole-wheat bread. Although the 45 calories is "per 1 slice," the nutrition information on the label is given for 2 slices. The weight of a 2-slice serving of this bread is 45 grams, compared to Sara Lee's classic 100% whole-wheat classic bread, which weighs 57 grams per 2-slice serving."

Christine Kingery had gastric banding surgery 1 year ago and has so far lost 70 pounds. Her blog, http://www.phoenixrevolution.net is her daily journey of what life with the band is like.

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Weight Loss Made Easy With Potato Bread

It is getting colder outside. Perfect time to bake! Talking about bread, one of the best recipes for this fall is definitely potato bread. Not only does it has an amazing taste but it is healthy as well. Potato bread, as the name is implying, is whole wheat bread flavored with cooked potatoes. To make you understand why I am saying, that potato bread has distinct health benefits, let us talk about its ingredients.

Why potato bread is healthy

First of all there is whole wheat flour. Now, where is the difference between whole wheat flour and regular wheat flour? Unlike whole wheat flour, wheat flour is made out of husked grain. Sadly you loose all the vitamins and minerals by husking the grain. Another very important aspect is, that whole wheat flour contains a higher amount of complex carbohydrates. We will dig deeper on complex carbohydrates, when we have finished talking about our second ingredient of potato bread, potatoes.

Potatoes itself have the same advantage as whole wheat flour. Potatoes are pure starch. And starch is a complex carbohydrate. Carbohydrates are sugar, but there are different qualities. Simple sugar and complex sugar. While simple sugar is easy to digest, complex sugar needs time to be processed by your body. The latter is a bonus of whole wheat breads like potato bread. You have to understand that, the easier sugar is available for your body, the more damage it does to you. I am going to explain, why this is the case. To digest sugar, your body does release insulin. Insulin regulates the amount of sugar in your blood. If it is too much, insulin will be released to lower your blood sugar level. The more simple sugar you have eaten, the higher your blood sugar level will be, and the more insulin will need to be released.

The problem and its solution due to potato bread

Insulin itself is not the problem. The problem is, that the level of sugar in your blood will rise and fall drastically. This effect is the reason why you need (you really want) even more sugar after you have eaten it. That fact is the problem, why most people gain too much weight. What do we do with this knowledge? Right, we are looking for food that contain a huge amount of complex carbohydrates. We already have learned, that complex carbohydrates need to be broken into simple sugar first. This results in a slower release of sugar in your blood and a more flat insulin level. It sounds easy, actually is easy and it is so helpful for everybody.

Whole wheat bread is my first choice on this topic. But you can improve its healthy effect. If you are adding cooked potatoes to this bread, you have a real complex carbohydrate monster. You would not have to eat that much, which is good for everybody counting calories. But you would not be as hungry and that often as you were used to anyways, because you have put more complex carbohydrates to your nutrition plan.

Now that you know about potato bread's health benefits, I bet you would like to have a $500 coupon worth of bread straight from my website. I am the author of www.buybread.net, where I support you to learn baking, deliver recipes and give you all the information you need about bread.

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5 Easy Tips to Picking Healthy Bread

It's common to hear people say among themselves, "Should I eat Multi-grain or whole grain? Does the bread have enough fibre in it? Should it be thin-sliced/low-carb?" Then again when we make decisions upon getting bread products such as muffins, pancakes, wraps, bagels, and a whole bunch of other choices - our heads often end up in a whirlpool as we don't know exactly what should we be buying!

Well, now let me share with you these wonderful tips for making a great choice then. The key is to keep your eyes pinned to the labels' nutritional facts/ingredients. This guide is absolutely simple, and it will surely help you navigate to make the healthiest choice.

#1 Let's identify the Types of Flour

Whole wheat flour is the no.1 ranker in bread as it is made off complete grain, including the germ and the bran. That means, you would receive naturally from the grain all the healthy benefits!

Enriched wheat flour is flour that has been artificially enriched with certain nutrients that are lost in the procession of bread-forming, this often includes minerals like niacin, vitamin D, iron, calcium etc. You can say that despite adding back some of these nutrients; the bread still does not contain germ nor bran and isn't as good as compared to the whole wheat flour!

Wheat flour looks and sounds similar to Whole wheat but does not contain the germ or the bran and therefore it is not entirely nutritious as whole wheat flour.

#2 Look out for the 'Words' on Labels

Often you see many types of words and ingredients listed on the labels - that keeps you confused as you don't know exactly what to look out for to have yourself make the best choice whilst seeking the healthier option. Therefore, look out for breads that have the word "Whole" on the label. Bread with words like "Whole grain, whole wheat, stone-ground whole wheat" are kings upon making choices. These are the products that provide you the entire health benefits - as well as entire germ and bran.

#3 Read out the Ingredients List in Hierarchical Order

When you look onto a list of ingredients on a bread package, make sure you read it from top to bottom. This is because the first ingredient mentioned is always the largest amount which then descends by weight down the list until the last few ingredients. So now you know if the word "Whole wheat" appears far at the bottom on the list - it probably means that it contains very little content of that, however if it appears FIRST on the list - it has got to be rich and full of that ingredient. Pick those types of bread!

#4 Avoid bread Ingredient-marketing Gimmicks!

Sometimes you pick bread and on their package captions you read "made with whole grains" - noticed carefully the words used and you would be able to see that most of the time these breads do not always contain whole wheat. For example, "Made with Whole Grains Gardenia White Bread" uses enriched wheat flour, and not whole wheat flour! Whole wheat only appears 4th on the list of ingredients after water. Would you prefer bread with more water than true good old wheat? I guess not.

#5 Serving Size

This is one portion that's many-a-time often unlooked! You have to check that out. Let's say if you were to reduce your calorie intake, choose bread with thinner slices as they weigh less. You have to decide the serving size depending on your personal goals and perspective towards what you want to get!

For example, if you pick Brand "A" bread which has a serving size of 38 grams and 100 calories per slice vs Brand "B" bread with a serving size of 27 grams and 70 calories per slice - in a loaf, you're actually cutting yourself down on 400+ calories!

I hope this article has added value in your search for making the right bread choices. Enjoy!

About The Author

Paul is one of the most enthusiastic teenage bakers in Asia and he calls himself “The Baking Ninja!” He is also a competitive Thai boxer for Punch Academy Gym in Singapore and is an expert on the topic of Health and Nutrition. He simply loves baking, bread, photography and likes to share it with others. You can find out more about his baking tips, recipes, stories, and happenings on his blog at

http://thebakingninja.blogspot.com

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Whole Wheat Bread Vs White Bread - Which One is Better?

Junk food addicts argue with health food nuts, asserting white bread to be the best. The health food nuts retaliate exclaiming about how much better store bought whole wheat bread is than white bread.

The battle rages on...

On which side of this debate do you stand?

For that matter, which side should you REALLY be pulling for?

Lets weigh all the facts, the faults about each choice and determine which one we should honestly be proclaiming as "the honest to goodness best!"

THE FAULTS OF WHITE BREAD

1. White bread is nutrition less. Even fortifying it with vitamins can't replace half of the nourishment that is lost through the bleaching and sifting process that is used on the flour which white bread is make out of.

2. White bread has a lot harmful chemicals and preservatives added to it to increase it's shelf life, but they decrease your lifespan.

3. White bread is practically tasteless. This is a pro to some people but a con to a lot of others who enjoy tasty food.

THE FAULTS OF STORE BOUGHT WHOLE WHEAT BREAD

1. Store bought whole wheat bread would be extremely healthy and good for your body IF you could find a loaf made without fattening and nutrition less sweeteners like sugar (but no store that I know of sells any such thing).

2. Store bought whole wheat bread contains, unfortunately, the same chemicals and preservatives that white bread does, also to lengthen shelf life.

On light of this information which viewpoint do you now hold to?

Neither hopefully. There is only one thing you can do to make sure you are getting the best tasting, highest quality and healthiest bread. And that is...

Bake your own whole wheat bread! Read why you should below.

THE VIRTUES OF HOME BAKED WHOLE WHEAT BREAD

1. Home baked whole wheat bread tastes good. Home baked whole wheat bread has a very delightful taste that is probably the main reason (even more so than it's health aspects) people prefer home baked whole wheat bread to it's bland counterpart, white bread or unhealthy store bought whole wheat bread.

2. Home baked whole wheat bread contains vitamins and minerals your body needs. Medical studies have proven that all the B vitamins in whole grain foods help you to have a healthy heart, and guard against heart disease.

3. Baking your own whole wheat bread is not the least bit "difficult" either. Just learn the basics to baking bread along with a few proven recipes and you'll be set.

Beth Scott makes whole wheat bread baking simple with her ebook "The Ultimate Whole Wheat Bread Baking Guide!" learn all about it at her Healthy Bread Baking web site.

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Gluten Free Bread Made From Wheat

Coeliac disease is a disorder of the small intestine that affects predisposed individuals when they ingest gluten. The diagnosis and occurrence of coeliac disease worldwide is increasing; it is estimated to be 0.5 to 2.0% in westernised countries.

Coeliacs have to endure a gluten free diet. This entails not eating any products made from gluten containing crops such as wheat, rye, barley and oats.

The Codex Alimentarius Commission of the World Health Organization and the FAO distinguishes gluten-free foods as those consisting of ingredients with a gluten level of less than 20 ppm or those which have been rendered gluten free through processing with a gluten level of less than 20 ppm. In Australia, less than 5ppm is considered to be gluten free and less than 20ppm is considered to be low gluten. Low gluten products with less than 20ppm can be safely tolerated by Coeliacs (as endorsed by the Coeliac Society of Australia).

A research group in Italy have recently published their findings showing that they are able to reduce amounts of gluten in bread by using the bacteria Lactobacilli, this bacteria also used in food manufacturing food such as yoghurt. In addition to the Lactobacilli this group used fungal proteases that in combination with the lactobacilli they ferment and breakdown gluten. \

After this fermentation, the residual concentration of gluten in sourdough was 12 ppm. Albumins, globulins, and gliadins were completely broken down, while about 20% of glutenins persisted. None of the proteins extracted from the bread were able to elicit an immune response from cells. Food processing by sourdough lactobacilli and fungal proteases may be a new and improved approach to eliminate gluten from bread.

This is great news for coeliacs as they may soon be eating gluten free bread made from wheat.

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Five Popular Diet Myths

The nutrition field, and more specifically dieting, is full of myths and half-truths. Every "expert" has an opinion and finds followers desperate to believe these opinions as truth. If it sounds good it will probably find supporters. Once a myth gains momentum it steamrolls its way into popular culture. Once it is entrenched it is very difficult to debunk the myth. If it is published in a magazine or overheard on television it becomes fact. Diet myths are a dime a dozen with new ones cropping up all the time. Below are five popular myths, and why they are not true.

1. Genetics. If you have bad genetics you will not be able to lose weight, or if you do lose weight it will come right back on. This simply is not true. Genetics plays a strong role in a person's predisposition for weight gain, but does not doom them. Many people have been genetically "coded" for certain diseases but with proper nutrition and health care they avoid developing them. This holds true for obesity as well. Just because a person is predisposed to weight gain does not mean that they can never reach their ideal weight and maintain it. They may have to work harder than others but it can be done. The truth to this myth is that these individuals have to be more vigilant because if they slide they can easily gain the weight back.

2. Salad Myth. Many dieters think that having a salad, no matter what kind, constitutes a healthy meal. It is true that a leafy, green salad with a few other vegetables and a light amount of dressing is healthy. However, many dieters will add chicken, ham, eggs, nuts, croutons, bacon, or other heavy food choices to their salad, rendering it unhealthy. Then they add nearly a half-cup of salad dressing to smother what little bit of green might have been showing. Now, a potential low-calorie salad becomes a heavy, calorie laden mess. This is the equivalent of the dieter who goes into McDonald's and orders a Big Mac, Large Fries and Diet Coke, "Because their dieting."

3. Wheat Bread. Wheat bread is better than white bread right? Wrong. It is just as bad as white bread. The wheat flour used in regular wheat bread is just as processed, and therefore as easily converted to simple sugars, as the white flour. Whole grain oat bread is a much better substitute when bread is needed. As a matter of fact, whole grain oats are a good substitute in all grain foods, such as cereals.

4. Honey. Honey, pass on the honey. Just because something is natural does not always make it better. Some people have been falsely led to believe that honey is a better alternative to sugar. Since it is natural, they believe that it is somehow a healthier substitute. It is still sugar. It will still cause blood sugar levels to go haywire. With no fiber to slow the absorption, you might as well be eating straight sugar.

5. Low-fat=Healthy. If a food is labeled low-fat or fat-free is it really healthy? Maybe not. Many low-fat and fat-free foods add copious amounts of sugar to improve the flavor, thereby increasing the calorie count. The added sugar will also cause spikes in blood sugar, causing spikes in insulin, and a faster shuttle of energy into fat stores. Read labels carefully, and look at ingredients. If sugar (in any of its forms) is near the top of the ingredient list, pass on the low-fat. Sometimes the regular fat version is a healthier choice in the long run.

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How to Make Bread Crumbs at Home

Making bread crumbs at home is not only inexpensive but also fun. Bread crumbs at markets are available at high prices while making them at home saves a lot of money. In fact, the entire process of making bread crumbs is very easy.

Bread crumbs can be made out of any type of bread like wheat, white, sourdough, or rye bread. This inexpensive way of making bread crumbs also ensures that you use bread that would otherwise be wasted and thrown away.

In order to make bread crumbs, you first have to start collected bread. Try mixing different types of breads as this would add different taste and flavors. After you have sufficient amount of bread, make sure you dry out the slices. Fresh bread can also be used.

Now place the bread onto a baking sheet. Brush the slices with butter and cheese if you want to add some flavor to the crumbs. Bake the bread in the oven at 300 degrees until the slices start appearing lightly brown and totally dry. At the half way mark, turn slices over so that they dry evenly. In case the bread slices are not dry enough, place them in a single layer on the baking sheet, giving them enough room to dry easily and fast.

Once all the slices are evenly browned, remove them from the oven. Allow the bread to cool and then start tearing the slices into small pieces. Put these small pieces into the food processor and start whirling until you achieve the desired coarseness.

About Author:
Pauline Go is an online leading expert in cooking. She also offers top quality articles like :
Boil Pork Ribs Tips, Grilling Hamburgers Instructions

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The Love of White Bread May Be Killing You!

I remember when I was in Elementary School and we had a special homework project to do which call for me to make model or display. If I didn't have glue I would make my own glue by mixing flour and water together to make paste. This was great for holding my school project together it was also great for making a paper Mache.

Okay! Just imagine what that white flour is doing to your colon holding things together, can you say CONSTIPATION, STOMACH PAIN, BELLY FAT, It holding things so tightly together that even the nutrition your body needs isn't getting through. We need the nutrition that come from fresh fruit and vegetable to feed other parts of our body for nourishment.

There are many disease links to the white poison and here are a few:
1. Type 2 diabetes
2. ADHD
3. Constipation
4. Belly Fat
5. Worst

Now! Just don't think because the package said "WHEAT "or "NATURAL" that it is real wheat bread.
That calls bread of deception!

THE TRUE LIVING BREAD

Fresh grain of is one of the most perfect food on the earth containing all the nutrients necessary to sustain life. Every part of the world is depending on some kind of grain to provide food for their people.

As long as this outer layer remains unbroken wheat can be store safely for years. The grain will probably last longer then you or I. Wheat must be broken to get the nutrients. Once the protective layer of wheat is broken (cracked, mill or ground into flour) the nutrients being to oxidize immediately.

There are 13 B vitamins, vitamins E, protein essential fatty acids, and important trace minerals. It also contains high amounts of gluten the protein that provides the elasticity necessary for excellent bread making.

Once wheat has been mill, its nutrients last 72 hours / 3days then is finish all the nutrients are gone. Give us our daily bread! Daily fresh mill bread will give you nutrients that needed for your body.

Sprout grain give more power to your food because as we age our body ability to produce enzymes declines. Learning to sprout grain gives you and your family that added booth for enzymes.

Now! Looking back when I was a child making glue with flour and water, I now understand why American has constipation, belly fat and many other health issues.

As for white bread eater isn't satisfy with one slice because there isn't any grain in it to help you to feel full.

The problem with our bread is that they are leaving out the good stuff, which is fiber, wheat germ and giving it to their animals. What left is the endosperm so they add Alloxan to make it white? Once grain had been mill here in America they separated the grain for the flour and give the healthy part to our cattle and white stuff to us to eat. To get our bread white they use this product.

Alloxan is use to give white flour is color, but it also destroys beta cells that are located in the pancreas. This chemical is given to laboratory rats to induce diabetes.

Guess What? The FDA knew there was a connection between Alloxan and type 2- diabetes, but they still allow it use in white bread.

Parents! Stop! Stop! Feeding this madness to our children and then wonder why they are getting fat, can't sit still long enough to stay focus in school. We are sending our children to school empty of healthy nutrients.

We learned firsthand what the lack healthy nutrients can do. Our family have battle worst on my youngest daughter finger from the time she was in Elementary to Middle School she had this worst on her finger. What I found out what we need to do was to remove the white bread from her diet and add vitamins E. In 2 weeks the worst was gone and haven't come back.

We are part of this REAL FOOD MOVEMENT to educate and train the next generation back to the basic for preparing healthy food to mill fresh grain into flour, canning, and making homemade butter. We show families how they can store grain; dehydrate fruit and vegetables to get the best in eating healthy to have a healthy for their family. Join us and become a part of the REAL FOOD MOVEMENT!

Marsha L. Thadison

We are small business wanting to share with our customer the benefit of fresh grain and the problem with white flour. We provide classes on milling fresh wheat into flour and equipment needed to provide your family with the benefits of milling grain. We started this business back in 2006 after learning the reason my youngest daughter had worst on her finger. My husband was type 2 diabetes with other health issue due to diet. We lost Victor October 3, 2007 that send me reading and trying health recipes for my family. We here at Yesterday's Kitchen want to share with you what we learned, so your family can have the best in eating and preparing healthy food for your family.

I believe this nation will face food shortage and as more people become unemployed, we want to show families how they can learn canning, dehydration of food to last 30 years. We want share what we learn about natural medicine that work for our great grandparent and it still working today. Healthy food is the start of good medicine for your body. Be apart of Yesterday's Kitchen For Today, PURE FOR MOVEMENT for a better life.

So visit our web-site of upcoming event for our classes http://www.yesterdayskitchen4today.com.

Thank You,
Marsha Thadison

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Healthy Grilled Cheese Sandwiches

Make a healthier Grilled Cheese Sandwich than the one we ate when we were growing up.

Recipe:

Ingredients:

2 slices of Nature's Own 100% Whole Wheat Bread
2 slices of 2% fat American cheese
2 seconds of olive oil cooking spray

Instructions:

1. Preheat skillet or pan with medium heat
2. Spray pan with 1 second of cooking spray
3. Place both slices of cheese between bread slices
4. Place cheese sandwich in preheated skillet
5. When bread is golden, spray one second cooking spray in pan and flip sandwich
6. Remove from skillet when the other side is golden

Facts:

-Cost per serving: 80 cents
-Calories per serving: 218 calories
-Protein per serving: 16.0 grams
-Carbohydrate grams: 24 grams
-Fat grams: 9 grams
-Sugar grams: 6 grams
-"Bad" Fat grams: 3 grams

Commentary:

I love this recipe and eat grilled cheese sandwiches often. These sandwiches taste great and are very easy to prepare. These sandwiches are also cheap and healthy because they are made with:

1. 100% stone ground whole wheat bread - the "stone ground" part is very important. It ensures you are getting all of the health benefits associated with whole grains

2. 2% fat cheese - You can use any low fast cheese for this recipe. I just happen to like American cheese. Low fat cheese is high in protein and calcium. Both can improve your health and help you lose weight

3. Olive oil cooking spray - You can use canola cooking spray also. Olive oil is good for you in moderation. It's healthy oil that can help decrease your bad cholesterol and improve your overall health.

Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.

About The Author:

Kalvin Chinyere, M.D., fondly known as Dr. Kal, is a weight loss expert. Dr. Kal was an overweight child, an obese teen and a morbidly obese adult. He tipped the scale at over 330 pounds. Dr. Kal has since lost and kept off over 140 pounds naturally. Get weight loss information at Dr. Kal's Weight Loss Blog. Get weight loss laughs at the Laugh Out Loud Weight Loss Blog.

(c) Copyright - Kalvin Chinyere. All Right Reserved Worldwide

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Bodybuilding Diets For Bigger Muscles

Are you working out and would like to have a change in your physique? Then start with a bodybuilding diet.

It is one commonly overlooked aspect when you are on a bodybuilding program. For sure, working out intensely will be a key factor for the transformation of your overall body physique.

However, the true challenge here is the diet program that you will undertake to gain a lean muscle mass, keep the energy level and get rid off the excess weight in your body.

A bodybuilding diet program is a simple program of knowing what types of food to take. You should also know how to incorporate them by choosing from simple charts of food choices for the different kinds of nutrients your body needs.

It is also better for you to indulge in some changes on your eating routines. However, a lifestyle change of healthy eating will ensure of a better physique and a body free from any kinds of diseases.

Here are some bodybuilding diet tips that will help you get started and that will assure you of the success that you want.

1. Eat energy nutrient foods with carbohydrates. A carbohydrate is essential for the development of muscles having glycogen. It also helps your body to optimize its athletic performance.

You should choose food groups rich in carbohydrates from minimally processed sources like eating true wheat bread over a white bread or even those enriched bread. Carbohydrate should make up 50 to 60 percent of your total calorie intake depending on your workout training level.

Some examples of carbohydrate rich food that are recommended for a bodybuilding diet are wild rice, squash, oatmeal, baked potato, pumpkin, whole wheat bread, brown rice, or a sweet potato.

2. It has been said that protein is an important nutrient for any kind of diet. Protein serves the dietary needs of a bodybuilder or an athlete.

Aside from water, protein is the next most abundant nutrient found in your body. It is present on your muscles, skin, bone, and to the blood. Protein is most effective in building muscle mass especially if you are on strength training.

Protein should make up 15 to 20 percent of your total calorie intake. Some examples of food rich in protein that you should take when you are in strength training are turkey, salmon, lean ground beef, low fat cottage cheese, egg whites, chicken breast, or top round sirloin steak.

3. Drinking plenty of water when you are working out is very essential for a bodybuilding diet. Water is necessary to sustain the performance level of your work outs.

For those who are in strength training or intense work outs, you should at least drink 8oz glass of water for every 15 to 25 minutes of intense exercises.

4. It is advisable that you eat in smaller meals more frequently throughout your day.

This is important to have a balance distribution of nutrients for your body metabolism. You will also able to burn calories at a more efficient and balance rate.

Make sure to consult a physician first before you engage yourself on a bodybuilding diet program. You should also make sure to have nutritionally quality rich food in your diet.

Healthy eating is important when you are in a strength training program. Remember to follow these tips to ensure a healthy and successful bodybuilding diet program.

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3 Amish Bread Recipes

Amish bread is wonderful, and well worth the time it takes to make it. In this article you'll find three different versions of amish friendship bread, including the bread starter recipe.

Recipe #1 - Amish Bread Starter

2/3 c. sugar

2/3 c. milk

2/3 c. flour

2/3 c. oil

3 eggs

1/2 tsp. salt

1/2 tsp. vanilla

1 to 1 1/2 tsp. cinnamon

1 c. sugar

2 c. flour

1 1/4 tsp. baking powder

1 tsp. baking soda

Combine ingredients in large airtight container with lid. Store at room
temperature, do not refrigerate. Stir every day for 17 days. The recipe makes more than the 1 cup needed. But allows for evaporation. Now the starter is ready. For the next 10 days handle starter according to the following instructions.

Day 1, receive the starter

Day 2, 3 & 4 - stir

Day 5, Add 1 cup each flour, sugar and milk.

Day 6 & 7, stir Day 8 & 9, stir

Day 10, Add 1 cup flour, sugar and milk.

Divide into 3 containers of 1 cup each for friends. After removing the 3 cups of batter, mix in the following ingredients: Using a fork, beat by hand until well blended. Add 1 cup raisins and 1 cup nuts (optional).
Grease pans with butter, sprinkle with sugar instead of flour. Bake at 325 for 1 hour. Cool 10 minutes, remove from pans.

Recipe #2 - AMISH PUMPKIN BREAD

3 c. granulated sugar

1 c. vegetable oil

4 eggs, beaten

1 lb. canned pumpkin

3 1/2 c. flour

2/3 c. water

2 tsp. baking soda

2 tsp. salt (scant)

1/2 tsp. ground cloves

1 tsp. EACH: cinnamon, allspice and nutmeg

Mix sugar, oil and eggs together. Add pumpkin. Then add dry ingredient and finally water, stirring just until mixed. Pour batter into two (2) greased and floured 9x5 inch loaf pans. Bake at 350 degrees for one (1) hour. Especially good spread with cream cheese.

Recipe #3 - AMISH POPPYSEED BREAD

3 c. flour

1 1/2 tsp. salt

1 1/2 tsp. baking powder

3 eggs, beaten

1 1/2 c. oil

2 1/2 c. sugar

1 1/2 c. milk

1 1/2 tsp. vanilla

1 1/2 tsp. almond flavor

1 1/2 tsp. butter flavor

1 1/2 tbsp. poppy seeds

GLAZE:

1/4 c. orange juice

3/4 c. sugar

1/2 tsp. almond flavor

1/2 tsp. butter flavor

1/2 tsp. vanilla

Sift together first 3 ingredients. Add remaining ingredients. Mix and put in 2 greased and floured bread pans. Bake 1 hour at 350 degrees or until toothpick test comes out clean. Stir all ingredients together. Prick bread loaves with a fork after baking and pour glaze over while hot.

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How To Maximize The Perfection Of Your Bread Machine Recipe

In both bread machine recipes and oven baked recipes, we only need three primary ingredients to make cakes- flour, liquid, and the yeast. Once these basics are prepared, you can add, mix and experiment on some other ingredients that will enhance the taste of simple recipes.

Baking a bread by hand and with the help of bread machine follows the same basic processes. The only crucial difference is that rising, mixing and baking are all done inside the machine. However, this doesn't imply that you must not keep a close observation on what's cooking in your bread machine. The little window is there for a reason, remember?

Flour

The structure-giving component in all breads is the flour. And this is further supported by the gluten content of the cake, bread, wheat and other flour varieties.

However, gluten comes in varying levels in different types of flour. Hard wheat has the strongest and largest gluten amount per cup. (Perhaps 6 grams or more in each cup.) Bread machine flour however, is somewhat identical with that of the all-purpose flour.

Gluten is important in baking since it gives the body for the bread. It also helps yield chewy texture.

Meanwhile, vital wheat gluten is a food item that creates the benefits of gluten in non-gluten or less gluten content flour varieties such as whole-wheat flour, rye flour, oatmeal, soy flour and cornmeal. This is usually used when your bread machine recipes requires such varieties as we have mentioned.

Liquid

The most popular liquids used in bread machine recipes are buttermilk, milk and water. The general rule of thumb in using liquid and other main ingredients is to allow them to settle at room temperature. If your bread machine recipe requires eggs, you must follow this rule too.

Since active dry yeast is dissolved in warm liquids (but definitely not hot!), it becomes an exception to the rule. One main point to remember in most bread machine recipes is that they seldom make use of fresh milk. (Who wants milk that has been exposed to the external environment for a whole night anyway?) Instead, we alternate powdered buttermilk or non-fat dry milk. However, if you're planning to mix the ingredients right away and bake them immediately, you can substitute fresh milk with buttermilk or water then cancel powdered milk.

Yeast

As we have noted earlier, yeast yields the body for the bread. Yeast is a one-celled plant that feeds on starches and sugar which in return, gives off carbon dioxide- a leading element in raising the size of your dough. Since it is a living organism, it can be vulnerable to very harsh conditions such as too hot or too salty environment.

But yeast takes considerable time to activate in the dough, more often 45 to more than an hour. That is why you often see that recipes require the use of another yeast breed - rapid-rise yeast. This is a special formulation that can be mixed directly into the dry ingredients.

All bread machines are not created equal. Please note of the maximum size your bread machine yields and the estimated size of the recipe that you will bake. Bread machines can either make 1 pound, 1 ½ pound or two-pound loaves. Please be sure to follow the guidelines as stated in your user manual. Make use only of recipes that have proportionate amounts of ingredients with your bread machine or try to adjust the quantities accordingly.

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The Healthiest Food Options at Subway

Subway has made great strides in recent years to introduce healthier menu options. They offer several sandwiches with 6 grams of fat or less and you can load as many veggies as you want on top of them.

Always choose whole wheat bread, no cheese, lots of veggies, and either honey mustard, red wine vinaigrette, sweet onion, vinegar, or light mayo if you prefer a sauce on your sub. Here are some of their healthiest choices (note: subs below include wheat bread, no cheese or sauce, lettuce, tomatoes, onions, green peppers, and cucumbers).

o Oven Roasted Chicken Breast: 320 calories, 4.5g fat, 1g saturated fat, 750mg sodium

o Veggie Delight: 230 calories, 2.5g fat, .5g sat. fat, 410mg sodium

o Turkey Breast: 280 calories, 3.5g fat, 1g sat. fat, 920mg sodium

o Turkey Breast & Ham: 300 calories, 4g fat, 1g sat. fat, 1140mg sodium

o Ham: 290 calories, 4.5g fat, 1g sat. fat, 1200mg sodium

o Roast Beef: 310 calories, 4.5g fat, 1.5g sat. fat, 840mg sodium

o Subway Club: 320 calories, 5g fat, 1.5g sat. fat, 1160mg sodium

o Sweet Onion Chicken Teriyaki: 380 calories, 4.5g fat, 1g sat. fat, 1010mg sodium

BOTTOM LINE: Subway has many more healthy menu options than the majority of fast food restaurants. The one thing that they could stand to improve upon is the high sodium content in a lot of their meats; however, overall Subway is at the top of the list of healthiest fast food restaurants and they offer plenty of healthy food options.

For more information about restaurant nutrition facts, check out http://www.thehealthyeatingguide.com/restaurantnutritionfacts.html

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Make the Switch to Whole Wheat

If you could make a simple change in your diet that would reap enormous health benefits, would you do it? Then why not switch to whole wheat?

Fortunately in this day in age, the choice between whole wheat and regular products is popping up everywhere. Not just in the restaurants I've mentioned above but in grocery stores too. Replace your regular pasta with whole wheat pasta, or your pizza crust with whole wheat pizza crust. The possibilities are endless, as anything that's made with flour can be made with whole wheat flour instead.
The Nutritional Benefits

The benefits of consuming whole wheat grains versus processed grains are innumerable. Whole wheat grains are unprocessed while grains that make up white flours only make up 60 percent of the original grain. Why does it matter? Because the 40 percent that's taken out of the equation is the healthiest part of the grain. Whole wheat grains are made up of three parts: the endosperm, the bran and the germ. The most nutritious parts are the bran and germ, both of which are removed from white flour (leaving only the endosperm). While the endosperm provides energy with carbohydrates and protein, the bran contains fiber, vitamin B and minerals that we might not get from other parts of our diets. Along the same lines, the germ contains antioxidants and other vitamins for more nourishment. It's not a health trend, it's a well known fact.
Whole Wheat Bread Recipes

Bread is one of the biggest uses for flour and is widely consumed alongside dinners, in sandwiches, you name it. Make the healthier choice and choose whole wheat breads instead.

Whole Wheat Bread

This is simple and good for you.

Ingredients

1 pkg. yeast
1/2 C. warm water
1 C. milk, scalded
1/2 C. brown sugar
1 Tbs. salt
1/4 C. melted butter
1 C. cool water
6 C. whole wheat flour

Directions

Preheat oven to 350 degrees. Soak yeast in warm water. Pour hot milk over sugar, salt and butter. Stir until melted, then add yeast and cool water. Work in flour. If dough is still sticky, use a little more flour. Bake for 50-60 minutes.

More Whole Wheat Bread Recipes:
Whole Wheat Nut Bread
Whole Wheat Pumpkin Bread
Hearty Whole Wheat and Sweet Banana Bread
Whole Wheat Pasta Recipes

If you buy your pasta from a grocery store, consider buying whole wheat pastas like Barilla Whole Grain or Ronzoni Healthy Harvest. The taste is almost identical to the pasta you're already used to, if not more earthy and more flavorful. All it takes is choosing a different box of pasta - it's no more money out of your budget, no sacrifice in taste, just a whole lot of nutrients!

Of course you can always make your own too, with whole wheat flour. Here are some recipes:

Fresh Whole Wheat Pasta

The flavor of whole-wheat noodles (bigoli) is particularly suited to sauces that feature anchovies.

Ingredients

3 C. whole-wheat flour combined with 1 C. flour or unbleached all-purpose flour
5 extra large eggs
2 Tbs. olive oil

Directions

Combine the flours and salt, if using, directly on a large pastry board or smooth work surface. Make a well in the center of the flour. Lightly beat the eggs with olive oil and pour the mixture into the well. Using a fork, gradually draw in the flour from the inside wall of the well. Beat gently in a constant direction to prevent air pockets from forming.

Use your free hand to protect the outer wall until the wet mixture is well integrated. When the mixture becomes too stiff to work with a fork, scrape the dough from the fork into the well and continue forming the dough with your hands. Draw in the flour very gradually from the bottom of the wall, again being careful to keep air out of the dough and prevent air pockets from forming. Continue forming the dough into a very soft ball. It should be firm enough to handle, but soft and very pliable. If there is too much flour to be absorbed, do not use it all. Conversely, work in a little more flour if necessary. The perfect consistency is soft but not sticky, responsive to being touched and worked with.

Using the heels of your hands, flatten the dough ball and knead it from the middle outward, folding it in half after working it each time. Knead both sides, maintaining a round shape, for about 14 minutes, until the dough is even and elastic. Cover the dough with an inverted bowl or plastic wrap and let it rest for 15 minutes, or up to 3 hours.

Mixing Dough in a Food Processor

Pasta dough can be mixed in a food processor. Place the dry ingredients in the bowl. Combine the eggs, oil, salt, and any other flavoring such as tomato paste separately, then pour into the bowl. Turn the machine on and process until a ball is formed and the ingredients are well mixed. If the mixture is to dry to form a ball, add a little water and pulse once.

Note: Cut the dough using a spaghetti-cutting attachment or cut it into tagliatelle noodles.

Yields: 2 lb. (1kg) fresh pasta

More Whole Wheat Pasta Recipes:
Whole Wheat Noodle Casserole
Whole Wheat Pasta
Whole Wheat Tortilla Recipe

Whether you're making enchiladas, wraps, quesadillas, you name it, there's no reason you can't use a whole wheat tortilla. Just remember anything that's made with flour can be made with whole wheat!

Whole Wheat Tortillas

These healthy tortillas can be used for many different sandwich wraps, and are especially good for those watching their carbs.

Ingredients

2 C. White Whole Wheat King Arthur Flour
1 tsp. salt
1-1/2 tsp. baking powder
1 Tbs. shortening
2/3 C. cold water

Directions

Sift dry ingredients into a medium mixing bowl. Cut in shortening and add enough cold water to make a stiff dough. Knead on a lightly floured board. Make small balls, pat thin. Bake on a soapstone or lightly greased griddle. Yields 12. It's much easier if you happen to own or have access to a tortilla press, it's sometimes difficult for newcomers to pat these thin enough. Standard tortillas are 6 inches in diameter.
Whole Wheat Pizza Recipe

Pizza can sometimes be an indulgence but it doesn't have to be with whole wheat crust! Make this kid-friendly favorite more nutritious for the whole family.

Whole Wheat Pizza

This is a quick and simple recipe that makes a good pizza that is healthy for you.

Ingredients

3/4 C. warm water
1 pkg. dry yeast
2 C. whole wheat flour
2 Tbs. olive oil
1 pinch sugar
1/2 tsp. honey
1 bag shredded low-fat mozzarella cheese
6 oz. pizza sauce

Toppings of your choice

Directions

Mix together yeast water, sugar and honey. Add flour. Knead. Put oil on bottom of your bowl and place dough on top. Roll around in the oil and cover. Let set and rise for 30 minutes. Preheat oven to 350 degrees. Grease pizza pan. Roll out dough to size and roll up the edges of the dough to form a wall so your toppings don't spread out of the pizza. Poke holes on bottom of the dough. Pour sauce and spread out. Cover with 1/3 of the cheese. Put half the toppings. Put another 1/3 of the cheese, the rest of the toppings and then the rest of the cheese. Bake for 25 minutes or until cheese is melted.
Whole Wheat Dessert Recipes

Many people associate whole wheat with breads and bread products, but many desserts can also be made with whole wheat flour. Consider using whole wheat flour in your next cake, batch of muffins or cookies!

Whole Wheat Pastry Crust

Here is a recipe for pastry crust, it is very simple and easy to follow and this is made by using whole wheat flour.

Ingredients

1 C. whole wheat pastry flour
2 Tbsp. sugar
1/2 tsp. salt
6 Tbsp. butter, softened
1 egg yolk
1/2 tsp. vanilla extract
1 Tbsp. lemon juice (seeds removed)

Directions

In a mixing bowl, combine the flour, sugar, and salt. Add the softened butter and work together with your fingertips or a pastry blender. Make a well in the center of the mixture (push the flour mixture to the sides of the bowl) and add the egg yolk, vanilla, and lemon juice. Mix the wet ingredients together with your fingertips and slowly incorporate the dry ingredients until the dough forms a ball and no longer adheres to your hands. Cover with waxed paper and refrigerate for at least 30 minutes. Preheat the oven to 400 degrees Butter and flour a 9-inch tart or pie pan. Roll out the chilled dough on a floured board (see Note). Place the dough into the pie or tart pan and bake for 7 to 10 minutes, until golden brown.

Note: Sometimes whole wheat dough can be difficult to roll out. If you have a problem, simply press the dough with your fingertips into the pie or tart pan. Double this recipe if you want a pinch crust or lattice weave.

More Whole Wheat Dessert Recipes:

Whole Wheat Peanut Butter Chocolate Chip Cookies

Whole Wheat Scones

Whole Wheat Apple Muffins with Streusel Topping

Hillary Marshak is a writer and editor for Recipe4Living.com, a popular recipe sharing Website. For more articles like this, or for a large collection of recipes, visit the site at http://www.Recipe4Living.com

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Wheat Allergy Symptoms

In layman terms, wheat allergy refers to adverse reactions involving your immune system to one or more protein elements in wheat.

Wheat contains many elements in its total makeup. You are familiar with them already because they give bread dough and bread itself many of its characteristics. Elasticity and stickiness to the dough for instance and the sponginess to a cake and the nice crisp crust to a loaf of french bread. They have names like albumin, gluten, and gliadin. Without them dough would have the consistency of modeling clay and a muffin would look like a hockey puck when it was done baking. The good news is that wheat allergy is considered to be a very uncommon as allergies go. For people who work with, or are in constant contact with wheat flour, statistics have shown that they can be at higher risk for occupational asthma caused by the inhaling of wheat flour.

Wheat flour has been shown to be a substantial contributor to the cause of occupational asthma for people working in the baking industry. However; for the general public there appears to be very little risk in eating wheat based food products. Many processed and snack foods contain wheat derivatives like gluten and albumin. The majority of people allergic to wheat are allergic to the albumin and globulin in the wheat. The most common allergic reactions are stomach cramps and vomiting after eating the food containing a wheat product. They commonly occur in a few minutes but can take up to a few hours to manifest themselves. Other common reactions are skin rash and eczema.

The allergic reactions to breathing wheat flour or flour contain wheat derivatives can be life threatening. It can cause heart complications and extreme breathing problems if they manifest themselves while the person is exercising. In rare instances these complications have been life threatening. Because wheat and other grain products are so common in our diet, wheat allergy can be difficult to diagnose. If the person who is suspected of suffering from wheat allergy eats them occasionally it can make the diagnosis a little easier. If they get sick following the occasions the person eats the food contain wheat then that's a very strong indicator.

For the person who is eating wheat regularly as a part of their daily diet and is constantly sick, it can be more difficult to sort out the cause. Elimination-challenge testing is the most reliable method of allergy diagnosis. The first step in treating wheat allergy is to eliminate it from the diet or from the environment if the allergy is caused by breathing the dust or flour. This can be a difficult regimen to adhere to because wheat and wheat products are so common in our diets. For children it can be particularly difficult because it is in so many snack products. Albumin and gluten can even be found in candies. Children often lack the ability to read the and understand the contents labels of food and snack products. There are alternative food products available in health food stores such as soy based food and snack products.

Article by Sven Ullmann, who runs Deserved Health - information on health for you and your family. Read more about Wheat Allergy.

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Childhood Obesity - Parents - It's Your Fault Your Kids Are Fat

How often do you look at your overweight children and tell them they are too heavy? Do you tell them they have to stop eating so much? Do they feel guilty, embarrassed and not good enough because of it? Do you feel embarrassed for your child?

Obesity in our children is rampant. Children are developing high blood pressure, high cholesterol and diabetes. And guess what? It isn't their fault. It's your fault. Who buys the food and prepares the meals. Do you make a lunch for your child, or just give them money to buy whatever they want. And if you are buying the food and preparing the meals, and they are overweight and overeating, then they don't know how to eat correctly. So how can they make the good food choices if they don't know how?

Here are some questions to ask yourself?

Do you give your child cereal and juice for breakfast? What about Pop Tarts or breakfast bars? If so, you are taking their body out of balance and they are starting to develop insulin resistance, which is the body's inability to properly process sugar. Cereal and fruit juices have such a high glycemic index that the body triggers insulin to bring down the sugar levels. When that happens, they remain hungry and crave foods that are usually high in sugar for the rest of the day. The body cannot properly process the sugar overload. The cells are too full of glucose, so they close down their receptors and send the sugar directly into fat storage. (For more information on this process and how this leads to the formation of cholesterol, see the link below.)

You may think that the milk with the cereal will curb the sugar, but if your child is overweight you probably purchase non-fat milk. It's the fat in milk that helps modify the insulin response and curb hunger.

Maybe you are fixing your child a peanut butter and jelly on white bread sandwich for lunch. Sometimes you give your child a banana with the sandwich. Nutrition experts on diabetes say that combining peanut butter with white bread increases the sugar level and strongly advise diabetics from having this combination. Peanut butter with celery or an apple is extremely nutritious and high in protein and fiber. A banana is extremely nutritious, but if your child is overweight, give them only a half, or slices of it mixed with other fruit because of the high glycemic value of the banana. An apple or pear or orange is a much better choice. The fiber is high and the glycemic values are low.

Am I getting your attention?

What about white bread (or wheat bread made with "enriched" flour)? Many children prefer white bread because that's all they know. It's light and fluffy and turns to sugar very quickly in the bloodstream. Look for "stone ground whole wheat" on the label to know that the bread nutrients are not tampered with. Food for Life(TM) has some wonderful bread made from sprouted grains that are nourishing, are filled with necessary B vitamins, and taste good. Your child probably couldn't even eat a whole sandwich, because bread rich in food value is filling.

Speaking of white flour, you wouldn't ever just eat a teaspoon of white flour. It's really dead food. It has no food value. Are you really going to count the so-called "enriched" flour? This is such a joke on us. Flour manufacturers take out all of the real nutrients from the grain and add in some synthetic vitamins and call it "enriched." Anything we make with it is made with shortening, which is a transfat. If we didn't add salt or sugar to it, the taste would be unpalatable. All white flour quickly turns to sugar in your bloodstream which raises the insulin to bring the sugar level down. Often it's brought down too low so you get uncontrollably hungry. Is one piece of white bread enough for you? Don't you usually want more?

Do you feed your child macaroni and cheese, and other pastas as a food staple because it's easy to make and your kid likes it? Perhaps you serve it with a roll or crackers? Maybe you give your child fruit juice with it or a soft drink. Do you give them enough pasta to fill them up and add a small piece of meat and vegetable to the meal and think it's "balanced"?

What about potatoes? Kids love French fries and mashed potatoes. Potatoes in moderation are a good vegetable, high in potassium. But we serve potatoes as a staple, and potatoes are a high glycemic food that quickly turns to sugar in the bloodstream. How many times has your overweight child had white or "enriched" bread, pasta, crackers or potatoes this week?

A child in normal sugar balance does not crave sugar and isn't stimulated by the idea of cookies, cakes, etc., unless it's been longer than 3-4 hours since they have eaten. This is the time the sugar level drops naturally to signal hunger.

How can you help? What can you do that's different? You can help your child get back into balance by following some of these weight loss tips:

The most important thing to do is get rid of all snack foods and cereals high in carbohydrates and sugar. Get them out of the house! Then give your children 3 moderate meals and 2 planned protein-type snacks per day.

Think protein for breakfast. Give them a hard-boiled egg, or any type of egg. Buy good, stone-ground or multi-grain bread. It has around 4 grams of protein. Put one fried egg on the bread. Use Smart Balance or a good new margarine without transfat with high omega 3 in it to cook the egg and put on the bread. Regular butter is also good for you. You can make French toast. Use low-sugar syrup. Give them a piece of bread with cottage cheese on it and a dollop of low-sugar jam. SmuckersTM has some excellent ones. Add a few walnut pieces. Melt some cheese on bread. Add low-fat milk and some fresh berries or apple or orange slices and you have a wonderful, nourishing breakfast that will give your child energy and help them concentrate.

For lunch you can make a sandwich with one slice of whole grain bread, lunch meat and cheese and put mustard or butter on it. Add a piece of fruit and a handful of nuts.

Have them buy milk at school. The 100 calories in milk is much better than a diet coke. Calcium has been proven to increase weight loss, and the protein will prevent the sugar drop. Ideally, your child should have protein as a snack 3 hours after each meal. Preferably the protein should have a little carb with it such as ½ apple and cheese or peanut butter and apple or celery, cottage cheese and fruit, nuts, or plain milk or yogurt, or ham slices rolled up with cheese or a pickle. Yogurt sweetened with artificial sugars may stimulate the appetite. You will have to experiment.

When your child comes home from school, or before dinner, have a vegetable platter ready with sliced zucchini, red bell pepper, olives, cherry tomatoes, asparagus, celery, carrots, turnips or fresh shelled peas and whatever else you want to put with it. Serve it with salsa, bean dip or ranch dressing. This is a great way for your child to learn to love vegetables. They like the crunch, and the dips add flavor.

For dinner, think protein. Have any meat with vegetables and a little salad with dressing or fresh cut up fruit. If you make the vegetables fun to eat, children enjoy it. Slice zucchini lengthwise, wrap it in a paper towel and microwave it for 2 minutes. Then spray on Smart Balance or another butter substitute. Add some salt, pepper and herbs. It's delicious and easy to eat.

Give them cut up fruit whenever they are hungry between meals. It takes longer to eat fruit that is cut up, like an apple or orange or pear.

A good snack for after dinner is milk with fresh or frozen berries whipped up in a blender. Use one or two teaspoons of sugar. It only has 17 calories per teaspoon. Or use low-sugar syrup with it.

For fat to burn efficiently during sleep, it is important not to eat for 11 hours between dinner and breakfast. Sleep is very important for proper weight loss.

It may take up to five days to get the cravings for carbohydrates out of the system. Move toward it gradually to make it easier for your children to stop overeating. Once you start following these suggestions, you should notice not only weight loss, but less hyperactivity and irritability in your child's manner. They also should have more energy.

Above all, remove the words "fat," "diet" and "overweight" from your vocabulary when you speak to your children. What we focus on is what we become. Our self-talk becomes self-fulfilling prophecy. Children, especially those under eight years of age, take everything they hear as a programmed suggestion. What they hear becomes their belief system, especially if they feel emotionally hurt in any way.

(C) 2006 - Marie Lenay Rogus

Lenay Rogus has been a hypnotherapist since 1995. She is founder of the Forever Slender™ weight loss program, a program that consists of 5 hypnosis CD’s, an innovative, low-glycemic food plan with menus and recipes for eight weeks, plus personalized email coaching. You can visit her sites at http://www.foreverslenderprogram.com and http://www.hypnosisbylenay.com.

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