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It is a fact that we're not getting any younger even though I believe we can look younger than our age. It is a fact that what we put into our body speeds up or slows down the aging process. It is also a fact that the lack of exercise puts on the weight and makes us feel blah. Our lifestyle has a lot to do with the way we look and feel.
Reduce Wrinkles With Good Eating Habits
What causes wrinkles? Lifestyle, environmental hazards and genes cause wrinkles and wear and tear on our skin. But if we drink lots of filtered water, buy organic as much as possible, get plenty of rest, moderate amounts of sunshine on the skin, exercise, and eat a healthy diet we can slow down the aging process considerably.
We absolutely need to understand the difference between different food products. There are those that are natural and whole and there are those that are unnatural and incomplete. For an example an organic apple is natural and whole but canned applesauce is unnatural and incomplete. A loaf of whole wheat bread is natural and whole but a slice of white or wheat bread is incomplete.
Proper Elimination Is Very Important In How We Look and Feel
Processed foods tend to constipate us because most of the fiber has been taken out in the factory. If our diet consists of a lot of processed foods we will not digest the food in the gut properly. In fact this is why toxic buildup becomes apparent and we get sick with allergies, glucose issues, IBS syndrome, clogged arteries, high blood pressure and cholesterol.
So how can being constipated effect the way our skin looks? When we don't eliminate properly we have blotchy, dry or oily, itchy, pimply, rugged looking skin because the pores are not breathing-they are clogged up with toxins that are building up from not having good bowel movements. Toxins need to get out! When we eat it has to come back out if we want look, feel, and be healthy.
When we eat processed foods our digestion system becomes overworked trying to figure out what it is going to do with that food, and we don't sleep properly. We invariably wake up feeling tired, constipated, lack of energy, and ready to take a nap. The whole day is ruined because we did not wake up feeling refreshed and ready to start the day. This shows in our face because improper eating speeds up the aging process and causes wrinkles.
Incomplete Foods vs. Complete Foods
Below are some common food examples of incomplete foods and right next to it are the healthy complete version, which actually prevents clogged arteries, high cholesterol, glucose issues, and disease. For healthy looking skin you will want to substitute for the whole food versions. To reduce wrinkles and have glowing skin we need to eat more nutritious rich foods like fruits, vegetables, dark leafy greens, sprouts and whole-wheat baked goods and brown rice.
White rice vs. Brown rice, wild rice, brown basmati rice
Concentrated juices vs. Freshly squeezed juices, apples, oranges, grapes, etc
Canned soups vs. Homemade soups
White Flour vs. Whole wheat flour
Bagels vs. Whole-wheat bagels
Pizza Crust vs. Whole-wheat pizza crust
Flour tortillas vs. Whole wheat or corn tortillas
Cold cuts vs. Turkey, chicken, roast beef from the bone, pastrami
Pasteurized dairy products vs. Raw cow or goat cheese, milk, yogurt, and butter
Bisquick vs. Whole wheat Flour
Potato flakes vs. Whole potatoes
Donuts and pastries vs. Whole wheat pastry flour
Frozen dinners vs. Home Cooking
Frozen waffles and pancakes vs. Whole wheat waffles and pancakes
Chocolate/candy bars vs. A cup of cocoa with raw honey, homemade cocoa treats
Canned vegetables and fruits vs. Fresh, whole fruits and vegetables, dark leafy greens
Soda pops vs. herbal and green teas, fresh juices, filtered water
Refined sugar vs. raw honey, maple syrup, stevia, date and fig sugar, fruit sugar
If you're not eating that great now, don't fret too much over it. If you just take away one unhealthy food a week and substitute it with a healthy food you will notice a difference in the way you look and feel within one month. Remember this tip for healthy eating. If it has been processed in any way by a factory then it is not healthy. Always eat the food in its natural state and your body will surely show that you really are what you eat.
As we struggle to create affordable homemade meals that are healthy and delicious there is one simple option we seem to overlook. A simple starter recipe. All recipes have key basic ingredients and from those key ingredients you can create so many more options.
I dare you to pull out one of your favorite cookbooks. I bet you will find many recipes that require ingredients that you do not have in the pantry already. Another problem I often run into is that the recipes are complicated and therefore I am not as eager to prepare a new home-cooked meal because I am not sure how it will turn out.
As a child I remember my mom's meal being made from scratch. She didn't have the option of running to the store to grab some quick ingredient for dinner that night. We didn't see boxes of cake mixes or prepackaged biscuits. Every recipe my mom prepared used ingredient from the garden, the farm or the big white gallons stored in the pantry. We love our childhood memories of mom's fresh baked bread or homemade pies. Even in the modern age of convenience, we can create those memories with our children as well.
Even if you are not preparing simple meals like you mom or grandma, I bet those simple ingredients are in the pantry. We buy them all, we know we should have them available for use. Now we just need to use them. Here is a list of those ingredients needed to start a simple recipe starter:
Salt
Flour
Shortening
Baking Soda
Look in your pantry, I bet they are there. And here is the best part - one you have the simple recipe starter, most of the other ingredients necessary to complete the recipe will be right next to the ingredients you just found!
Let me show you what I mean. Say you recipe starter is for a baking mix like Bisquick. From that recipe starter you can add some dry milk for biscuits, or some sugar, eggs, vanilla and water to make an up-side down cake and how about a dash of sugar and water for some homemade pancakes.
I know it seems easy just to buy those biscuits from the bakery already made and ready to eat. I myself am guilty of buying a cake mix and frosting for the kids to make cupcakes but times are really tough right now. We face financial struggles and these items of convenience we purchase are getting to expensive.
To save money and feed our family healthier home-cook meals we have to go back to the basics and use these great starter recipes.
Breakfast is considered as the most significant meal of the day. There are many breakfast recipes you can cook such as cocoa crepes, sweet potato pancakes, Belgian waffles, homemade yogurt and much more.
Breakfast should be heavy and strong in protein. Listed below are some famous and nutritious recipes for breakfast:
Scrambled Egg Muffins
Ingredients:
12 eggs
½ cup of chopped onions
½ pound of sausage
½ cup of shredded cheddar cheese
½ cup chopped green pepper
Salt and garlic powder to taste
Directions:
Cook the sausage and allow cooling for three to five minutes.
Mix eggs, garlic powder, and salt in a large bowl.
Then, add cheese, sausage, onions, and garlic powder.
Grease muffin tins with butter or cooking spray.
Fill each muffin cup with 1/3 cup of mixture
Bake at about 350oF for 15 up to 50 minutes or until the knife inserted in the center comes out clean.
Breakfast Casserole
Ingredients:
4 cups of shredded cheddar cheese
8 frozen hash brown patties
1lb. cubed fully cooked ham
1 cup of milk
7 eggs
½ teaspoon of ground mustard
½ teaspoon of salt
Directions;
Put the hash brown patties in a single layer, greased (13 x 9 baking dish).
Sprinkle with ham and cheese.
In a large bowl, mix eggs, mustard, salt, and milk. Pour over ham.
Wrap and bake at about 350oF to 1 hour or until the edges are golden brown.
Sausage Squares
Ingredients:
1 cup of buttermilk bisquick mix
1/3 cup of milk
1 lb. Italian pork sausage
4 tablespoon of mayonnaise
1 egg
½ cup of chopped onion
2 cups of cheddar cheese
1 cup of chopped green chili
Breakfast Sandwiches
Ingredients:
2 eggs
4 slice of toast
2 tablespoon of oil
Ketchup
Directions for sandwich 1:
Toast the bread and set aside.
Fry the eggs using a frying fan.
For quick and easy to fry egg, turn eggs over "sunny side up" style.
Slide eggs onto the toast and cover with lots of ketchup.
Directions for sandwich 2:
Stir the bisquick mix with milk and two-tablespoon mayonnaise. Spread into a single layer dishpan.
In a large bowl, mix the egg with the remaining chilies, cheese, and mayonnaise.
Bake at about 375oF for about 20 to 25 minutes.
As additional suggestions, when making peanut butter waffle, toast a bran waffle or whole grain. Top it with two tablespoons of peanut butter.
Make a banana split by slicing the banana in the middle and top portion. Add vanilla yogurt. Add fresh pineapple or fresh strawberries, if desired. Top with two tablespoon of sugar free chocolate syrup.
Try a healthy pizza breakfast or make Huevo Rancheros. Slice a hard-boiled egg and cover it into a whole-wheat tortilla, adding a slice of bacon or ham.
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Make time for breakfast. You've heard this one for a long time and it's true-breakfast is very important to a healthy diet. It breaks the fast you've had overnight and gets your metabolism "fired up." You actually burn more calories when you eat breakfast; it's like adding wood to a fire. When your body goes all night and then all morning without food, it assumes that you must be facing a famine and potential starvation, so it slows your metabolism down (the rate at which you burn calories) in order to help you survive as long as possible. Also, studies have shown that providing your brain with fuel from breakfast allows you to think and perform better at school or work. As far as your weight is concerned, a healthy breakfast (and lunch) helps prevent overeating later in the day. You don't save calories by skipping breakfast because your body (and mind) will attempt to make up for it later in the day. One of the most common problems I have encountered with patients seeking weight loss is that they skip breakfast and/or lunch, eat a very large dinner and then snack all evening until bedtime, as their body attempts to make up for the lost calories during the day.
If you don't feel that you have time to eat breakfast at home before work, then try to put a quick breakfast together before you go to bed. Breakfast doesn't need to be a four course meal. You could put some light cream cheese between two bagel halves and put it in a baggie, grab some orange juice or skim milk and eat on the go. Or, grab a container of yogurt and put some granola or Fiber One® on top as you head out the door. You also don't have to eat traditional breakfast food. Try a ham and cheese sandwich on whole wheat bread with a banana and some milk or orange juice. Another quick and easy breakfast is Jimmy Dean's D-Lights® breakfast sandwiches found in the frozen foods section of the grocery store.
Other healthy breakfast options include ready-to-eat cereals with at least five grams of fiber per serving (e.g., Shredded Wheat, Mini-Wheats®, Raisin Bran, bran flakes, Fiber One®, All-Bran®, and Kashi®), oatmeal, whole grain bagels, English muffins, toast (with at least two grams of fiber per serving) with low-sugar jelly or light cream cheese, whole grain waffles or pancakes, fresh fruit, and skim milk.
A high-fiber breakfast helps you stay full until lunch without cravings for snacks. I've had the most success with cereals that have at least five grams of fiber per serving. If you don't like any of the high-fiber cereals, then try mixing one of them with your favorite. This way, you'll get to taste your favorite cereal and get extra fiber at the same time. For example, mix about 1/2 cup of Fiber One® with Honey Clusters with about 2/3 cup of Cinnamon Toast Crunch®. Learning to eat healthier and lose weight so that you can maintain it in the long-run is all about moderation and compromise.
Speaking of compromise, one of my favorite breakfast treats is biscuits and gravy and every now and then I give into a craving. In order to save calories, I get the gravy on the side and spoon just enough over the biscuit to taste it on every bite without drenching it. Better yet, I make my own at home. Here's a lower-fat recipe for you to try at home.
"You'll Never Know It's Reduced-Fat, Biscuits and Gravy"
Take 1/3 of a roll of Jimmy Dean® 50% less fat sausage and brown it in a skillet (or brown the entire roll and put 2/3 of it in the freezer to use on a homemade pizza). There's hardly any grease to make the gravy, so you'll need to add 2-3 tablespoons of oil (preferably canola or olive). Next, sprinkle 3 tablespoons of flour over the sausage/oil mixture and whisk until absorbed. Add approximately 3 cups of skim milk and whisk until smooth. Season with a small pinch of nutmeg, and salt and pepper to taste. Simmer until thickened. Serve over biscuits made from Reduced-Fat Bisquick® alongside some fresh fruit. Yum! You can even serve this to your overnight guests and they'll never know it's lower in fat.
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