Healthy Eating Made Easy
Healthy eating means enjoying a variety of foods in the
right portions. There is room for all types of food; each
one adding its own goodness. Having a varied diet ensures
you get all nutrients you require to stay healthy and
bursting energy.
We said enjoying; meaning you will have the benefit of an
increased feeling of well being; and meaning you won't need
to give up any favorite foods, keep just for treats anything
not bringing in essential nutrients or health benefits.
Steps for a healthier you
The first step you should take for healthy eating is
balancing your food needs and lifestyle. It is a simple
equation: energy in must equal energy out. Eating more leads
to excessive weight gain. Eat less and you'll feel tired.
Everyone could benefit from more fruits and vegetables. They
provide essential vitamins and minerals, and the all
important antioxidants. Start simple. Take the five a day
challenge first. When you have reached your five a day goal,
you can think of the seven a day, or nine a day. It is not
that difficult. There are many ways to add fruit or
vegetables to a meal.
At breakfast, you can top cereal, granola, muesli or
pancakes with fresh berries or dried fruit. Fruit compote is
a great sweetener for yogurt, and healthy too. Grapefruit,
banana, or apple slices are great on toast. Whatever you
eat, remember: don't skip breakfast.
Try to swap fruit for cookies or pie as snacks. Dried fruit
makes an excellent snack with lots of fiber. Always include
fresh fruit in packed lunches. Salads, any season, are
another good lunch option.
At dinner, ask for extra vegetables, as pizza toppings or
with pasta. Add carrots, leeks, and onions to casseroles.
Use pureed vegetables to thicken gravy. Frozen vegetables
are almost as good as fresh; use them when you are pressed
for time.
Count whole grain cereals as an excellent source of fiber,
which will keep you satisfied for longer, leaving less room
for fatty foods. Fiber in your diet will significantly
reduce your risk of disease; it is worth it. Whole grain
cereals are also an important source of B vitamins, the ones
that help to extract energy from food.
Most of us should reduce the amount of fat we have. Low fat
and control are the key words. Switch to unsaturated oils -
olive oil is best- if you have not already done so. Add
salad to your sandwiches and skip the butter. Try cottage
cheese and jelly on toast, instead of butter. There is
really no need for butter if the topping is moist.
Cottage cheese or low fat yogurt with herbs and spices make
wonderful toppings for salads or baked potatoes. Try a baked
potato topped with cottage cheese and chives for lunch or
supper.
Lower the amount of salt you have, aiming for one tea spoon
a day maximum, including salt in processed food. Herbs and
spices will give flavor and aroma, reducing the need for
salt.
Drink 6 to 8 cups of liquid every day. One cup of juice adds
to your fruit and vegetable count. One cup of milk will
boost your calcium intake. One or two cups of tea, or
coffee, provide antioxidants. Nevertheless, drink water the
most. Sodas should be just an occasional treat. If you like
alcohol, have small amounts regularly, always with food. A
moderate consumption is 1 cup wine or 2 cups beer for women,
2 cups wine or 3 to 4 cups beer for men in a day. Regularly
does not mean daily; there is no need to drink alcohol every
day.
Two steps more
Now that you have a healthy diet, remember to eat at steady
intervals during the day, to keep your stamina. There are
only two more factors to include for maximum benefit:
exercise and sleep. Be sure to get enough sleep, around 7
hours -anything between 6 and 8 hours- for adults. Teenagers
need more sleep hours than full grown adults, and children
even more. Keep moving when you are awake. Though exercise
is not food, consider it equally essential to your well
being; we will never stress enough the importance of
exercise in any healthy diet.
How much you will have to change your habits depend on how
you eat now, but it is worth. Healthy eating will lead to
more energy, weight loss -keeping it off- and prevention of
disease. Plus healthy eating is delicious and fun when it is
done right.
A Quick Guide to Red Wines
Wine lovers tend to take sides when proclaiming the best vintages. Here is a quick guide to the reds, which often are picked as the best.
A Quick Guide to Red Wines
Ask a wine aficionado what type of wine they like and they almost always will pick red or white. Rarely will they proclaim a love for both. This is somewhat ironic given the fact that each goes with particular dishes, but who am I to quibble? Here's a quick introduction to the various red wines one can experience.
Cabernet Sauvignon is the standard bearer when it comes to a red. If you are just getting into the wine experience, it is pretty hard to go wrong with a "cab". This wine has undergone a unique expansion wherein it was originally associated with Bordeaux, France wineries, but is not produced from California to Australia. The wine is either medium or bold in taste and often is noted for its black currants aroma and flavor.
Quickly gaining on cabs in popularity is the Merlot red wine. Merlot is a traditional wine produced in Bordeaux, but has also found popularity in vineyards in California and Chile. This a full blooded red wine with a lot of taste and higher alcohol content than a cab. It is also much smoother than a cab, which may make it a better choice if you are just starting out with the wine experience.
Pinot Noir is the next well-known red wine in our cellar. This is a hit and miss wine for most wineries and most wine drinkers. Whereas producing an acceptable Cabernet Sauvignon can be relatively simple, the same cannot be said for Pinot Noir. The vintages are noticeably different and some can be awful. On the other hand, many a wine expert has opined that Pinot Noir done right is the finest wine possible. Unlike cabs and Merlots, this wine is not produced in mass quantities due to its temperament. The best comes from Burgundy, France, but acceptable vintages are produced by wineries in California and Oregon.
There are a variety of other red wines that are also produced by wineries around the world. To the surprise of many, zinfandels come in a red in addition to the far more popular white vintages. Regardless, the three reds mentioned above make up a majority of the reds on the market and are a good place to start your wine tasting experience.
Xavier Moldini is with WineriesforYou.com - a directory of wineries.
A Quick Guide to White Wines
The color and characteristic of a wine is derived from the grapes used. In this article, we take a quick look at white wines commonly enjoyed by wine enthusiasts.
A Quick Guide to White Wines
When discussing white or red wines, it is always important to remember that much of the discussion falls into a bit of a fuzzy area. Why? Well, white wines are rarely white for the first thing. Second, many a winery actually mixes wines of all varieties together to produce a desired flavor and aroma. Thus, the "white" wine you are drinking may not be entirely white. Having said that, there is little reason to avoid discussing what are traditionally known as white wines.
The dominant grape in the white wines is undisputedly the Chardonnay. It is a rare day you can find any wine drinker who has not sipped more than a few Chardonnay whites. The wine is incredibly popular for a number of reasons. First, there is a lot of it because the vine can be grown practically anywhere and is! Second, the wine is known for an "oak" flavor, which is extremely popular with wine drinkers. Third, the wine is very flexible and can be produced with a wide variety of fruit aromas and flavors. Chardonnay white wines traditionally have been very dry and full bodied. With the wide range of wineries producing vintages, however, a wide variety of flavors and bodies are on the market.
Sauvignon Blanc should either be next or dead last on our list of whites. This is a take it or leave it grape. The taste is sharp and dry. This is a not a wine where you will find fruity mixes and such. It is a classic, traditional white that people either love or hate. Personally, I love it and it goes number two since I am writing this article!
Riesling white wines are next on our list. This is a German wine that is excellent if you buy from a German winery. You can find French and American wineries producing it, but it simply isn't the same. This is a light wine often described as "refreshing" although I must admit I have never understood that term. The Riesling whites take a beating by wine gurus, but you can find this dry, light white to be just the trick. It is markedly different than the Chardonnay, so give it a try.
There are a variety of other white grapes that are used to produce interesting vintages, but we are going to skip them to discuss a less-known grape that is up and coming. The Viognier grape is found in the Rhone Valley in France and is used to produce a flavorful, dry white that is excellent. It is typically a medium body wine with low acidity and often has a fruity aroma to it. It is a personal favorite that I suggest you try.
When it comes to white wines, there is no disputing Chardonnay is the king of the vine. Still, you should make an effort to move beyond the king to discover the interesting other vintages available.
Xavier Moldini is with WineriesforYou.com - a directory of wineries.