Eating Healthy Recipes With in Budget Recipes - Yes It is Possible

Eating healthy on a budget doesn’t have to be difficult or tricky. There are several factors that, when done correctly, will help produce healthy recipes. You might think that healthy eating is expensive, or that produce will put your budget over the top. But, the truth be told, processed foods will ruin your health and cost you much more than money.

There are several tricks to use when you are preparing healthy recipes. First, you should prepare your menu and then your grocery list at home. Shopping at the store without a plan will blow your budget faster than anything else can. Another no-no is to go shopping when you are hungry. All of a sudden everything looks good to eat and everything makes it to the grocery cart.

Healthy recipes can be done when you avoid low-carbohydrate foods, spend a bit more time in the kitchen, emphasize eating foods that are in season, and make enough to freeze when the items are on sale. For instance, if the chicken is on sale you can purchase more than what you’ll use fresh, prepare it and freeze it. Take advantage of the prices today for your meals next week.

Budget recipes take advantage of whole foods and stay away from refined processed foods. Use coupons when you go to the store to decrease the bite into your budget. Many coupons you find are for processed foods but if you look carefully you’ll find whole foods, produce and white meat coupons and sales.

Many budget recipes call for fresh produce that you can potentially grow in your own garden. Even if you live in the city with a small balcony, tomatoes, peppers and many herbs grow in pots very well. They require sunshine, water and fertilizer and before you know it you’ll be harvesting your own salad from your garden on the balcony.

Another way to cut back on your food bill is to buy from the butcher directly and not from the grocery store. You can often get a better price and the meat cut to your specification. In your salad – color it up! Try to include 3 different colors of fruits and vegetables each day to reflect the variation of nutrients that are included in these foods. When you make beans you’ll save more than ½ if you use dried beans. Before cooking you’ll need to soak them for 12 hours.

Do you have recipes that require milk? Skim milk powder will help to save money and the shelf life is a lot longer than fresh milk. Even if the milk is on sale, unless you drink or use the entire amount everything you throw away increases the amount of money you’ve paid for the milk.

Cabbage is a vegetable that is loaded with vitamins and minerals, a great source of vitamin C and flavor. You can include cabbage in your salad, as a vegetable, or in soups and casseroles. You can quickly prepare cabbage in the microwave and flavor it with dill and plain yogurt. Macaroni and cheese is a quick and easy meal solution that can have more flavor and nutrients if you add tuna, frozen or left over vegetables or tomatoes. Rice is a budget conscious ingredient that can be changed with a few vegetables, spices, soy sauce, chili, tomatoes, salsa or replacing the cooking water with broth or tomato juice.

Eating healthy low budget recipes aren’t hard to find, are great for college students who don’t have much money or supplies in the kitchen and can be accomplished with coupons and sales. Watch your local newspapers, woman’s magazines for quick recipes and don’t overlook experimenting!
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Organic Foods - Everything You Wanted to About

There are some misconceptions with health information about organic foods. Are they safer? More nutritious? More expensive? Tastier?

Standing at the grocery store with a red delicious apple in your hand you can’t tell the difference between conventionally grown and organically grown. Both apples are firm, shiny and red. Both have vitamins, fiber and are listed as heart healthy foods. What makes them different?

Organically grown simply refers to the way farmers grow and process the products. Organic practices encourage soil and water conservation and reduce pollution. Farmers also use special processes for fertilization, weed and pest control and preventing disease in plants and livestock.

A single product, such as produce, that is completely organic can carry a small USDA seal. Foods that are more than one ingredient, such as cereal, can either carry the seal or be labeled as 100 percent organic, organic (95%), or ‘Made with Organic Ingredients (contain at least 70%). Foods that have less than 70% can’t use the seal or the word organic on the label.

Nutritional health information about organic foods don’t have conclusive research that shows the food is more nutritious than conventionally grown food. But the difference lies not in the amount of nutrition but in the pesticides that are left on the products.

Research has shown that pesticides have an adverse effect on our bodies over time. Some of these pesticides, in the right amounts, cause cancer and immune diseases such as lupus, arthritis, and diabetes. When farmers spray the pesticides on the produce it can, and often does, leave a residue on the product. Some fruits, when sprayed early in their growth, may also incorporate some of the pesticide into the fruit itself.

Many experts agree that the amount of pesticides on the food pose a ‘small’ health risk to the consumer. How ‘small’ that risk is to you is a personal decision. When you or your family members are diagnosed with a chronic illness doctors can’t often pinpoint an exact cause. Is the cause the pesticides from your produce and processed foods? You’ll never really have the answer.

Scientists do agree that 80% of the pesticides in use today cause cancer and the chemicals are found in the milk of nursing mothers. People today are beginning to accumulate pesticides in their bodies in infancy!

Organically grown produce is also usually more costly. This is because the organic farmers don’t use herbicides and pesticides to control their crops but instead use mulch, hand weeding and other labor-intensive methods. Their crops cost more to produce and they usually have a lower yield.

Most experts agree that the health information about organic foods is relatively equal to the foods that are conventionally grown. There have been some studies that foods grown organically have higher levels of folate but there haven’t been enough studies at the chemical level to concretely state that organic foods all are more nutritious.

The deciding factor for most people is the ingestion of pesticides that linger on the skin of the fruit. If you chose to eat conventionally grown fruit always wash and sometimes peel the outside skin. Even for organically grown fruit and vegetables it is wise to wash because the farmer in the next field over could have been spraying pesticides that inadvertently entered the organic farmers crops.

When you are buying organic foods don’t confuse the terminology on the labels. “All Natural” does NOT mean organically grown. Look for the USDA Organic label. Buy your fruits and vegetables in season to get the best quality taste and nutrition from your purchase.

Health information about organic foods can be confusing. The deciding factor for you most people is how they feel about the information and who they trust. Make your decisions and then stick with them until you find information to the contrary. If you feel better and healthier then you are feeling the effects of organically grown produce.
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Nutritional Tips For Healthy Bones - No Time To Ignore

With the recent medical education push toward prevention and treatment of osteoporosis more and more people are searching for ways to naturally prevent this debilitating disease. Osteoporosis bone fractures, although not life-threatening, does result in death of the sufferer approximately 30 percent of the time. Patients who suffer from hip fractures also have a high risk of disability and poor motor function.

Nutritional guidelines to produce healthy bones will help you to prevent osteoporosis bone fractures and worsening of your condition. Fortunately, osteoporosis isn’t a have or have not disease. As people age over the age of 35 they begin to lose bone faster than it can be manufactured by the body. The question usually isn’t do you lose bone – but at what rate and can you slow the progress.

Many people understand the role that calcium plays in the nutritional guidelines for healthy bones. What they may not realize is that dairy products aren’t the only place to get a good source of calcium. Healthy eating guidelines recommend that you consume most of your calcium from plant sources instead of dairy since dairy products are also high in saturated fats that lead to heart disease, stroke, diabetes, obesity, and immune mediated illnesses. In fact, bone loss is accelerated by eating to much animal protein. Milk is liquid protein; sometimes referred to as liquid meat.

Some good plant sources of calcium include spinach, kale, broccoli, soybean products and some legumes. The American Heart Association has published studies that show that people absorb calcium better from vegetable sources rather than non-vegetable sources. (1)

Vitamin D is another vitamin in the arsenal of nutritional guidelines for healthy bones. The first study done in 1992 was published in the New England Journal of Medicine and studied 3270 women between 69 and 106 years old. The women in the study group were given Vitamin D3 supplements and at the end of the 18 month period the women who received the supplements had 43 percent decreased hip fractures and 32 percent lower non-vertebral fractures. The results of this study were repeated in 1997 and published again in the New England Journal of Medicine. (2)

Nutritional guidelines include the intake of lysine which helps in the absorption of calcium. Dr. Roberto Civitelli of Washington University was published in Nutrition 1992 and believes it’s possible to absorb more calcium by eating foods that are also rich in lysine.

Research has found that Vitamin K has a role in building bone as we age. Vitamin K is a fat soluable vitamin that is essential for the functioning of several proteins important in blood clotting. It also appears to be important in the ability of minerals to bind together forming bone.

There are two forms of Vitamin K – K1 and K2. K1 is synthesized from plants which we eat. Vitamin K2 is synthesized in animals, including humans, from the bacteria in the intestines. There are some unique pathways for the synthesis of Vitamin K. Vitamin K2 is found in higher concentration than K1 in certain organs of the body, including the liver which all suggests that there is more to be discovered about the synthesis and use of Vitamin K in the body.

The nutritional guidelines for healthy bones would then suggest that eating a diet rich in calcium, Vitamin D, Vitamin K and lysine will help to keep your bones healthy and strong.
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Nutritional Tips For Vegetarians - You Just Can Not Ignore

Healthy nutritional guidelines for vegetarians are much the same as they are for people who eat meat. The real difference is that the vegetarians are more likely to eat all of the fruits, vegetables, nuts and seeds that are recommended in the guidelines.

Interestingly the US government produced a new food pyramid in 2005 but retracted their promotion in the face of huge opposition from the beef, dairy, sugar and food-processing industries. The new recommendations cut the amount of beef, dairy and sugar back from what was recommended previously. It also recommends that people eat more fruits, vegetables, drink more water and use less caffeine than before.

The Physicians Committee for Responsible Medicine (PCRM) and the Harvard School of Public Health thought that this new pyramid didn’t go far enough. Both published and released a new healthy eating guidelines that were plant-based to reduce the risk of heart disease, stroke, high blood pressure, obesity, colon cancer, breast cancer, and osteoporosis. Plant based diets have been shown to have the most protection against common degenerative disorders.

Healthy nutritional guidelines for vegetarians must be well balanced which means eating a variety of foods that include grains, vegetables, fruit, nuts, seeds and beans. A vegetarian food pyramid might have a base of fruits, vegetables, whole grains, beans and other legumes, followed by nuts, seeds, egg whites and plant oils and topped with eggs and sweets (eaten only occasionally).

Each of the vegetarian food groups provides some, but not all, of the nutrients you need. No one food is more important than another. For your good health you must eat a variety of all groups – but this guideline is appropriate for those who also eat meat.

Vegetarians should include a variety of foods to ensure that they get protein, calcium, iron and zinc from plant sources. Most plant sources aren’t a good source of Vitamin B-12 or Vitamin D. If you don’t get sun exposure to make your own Vitamin D then you should take a supplement for D and strict vegans should always take a vitamin B-12 supplement.

As with others who eat meat, it is very important to drink enough water and fluid each day. Although vegetarians get more water from their foods than do omnivores they don’t get enough not to drink. You should have at least 8 8-ounces of water each day. Don’t use soft drinks, caffeinated drinks or alcohol. These drinks aren’t nutritious and caffeine and alcohol will only dehydrate you instead of rehydrate.

Healthy nutritional guidelines for vegetarians are really not that much different than those for omnivores. Vegetarians must keep a watchful eye on their intake of protein and calcium, eat well balanced variety of foods and drink plenty of water.
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Women’s Fitness After 40

Without a doubt women’s fitness over 40 is a topic of discussion in most doctor’s offices, women’s groups and between friends. You may not know it but it really is. But how you ask? You’re in those groups, you’re on the phone with your friends and you visit your doctor. You don’t hear them talking about a woman’s fitness over age 40.

But they are, in subtle ways. Women may complain about not being able to climb stairs any longer because of painful knees. You may hear talk of a friend with heart disease or high cholesterol. An acquaintance may have be diagnosed with diabetes or high blood pressure.

How is this related? Because fitness over 40 programs and routines will help to decrease your risk of stress and age related illnesses. Increased physical fitness will help to create the muscle strength to support joints and decrease pain related to arthritis.

Unfortunately 60% of women in the US don’t get the recommended amount of activity. And 25% aren’t physically active at all. These statistics are slowly raising the number of women who suffer from stress related diseases such as heart disease, stroke, high cholesterol, high blood pressure, and diabetes.

Women’s fitness over 40 programs don’t begin in the gym however. Women must first come to terms with the idea that physical fitness doesn’t mean that you are pumping iron, becoming Mr. Universe or training for the Olympics. Physical activity is only that activity that raises your heart rate and breathing for 30 minutes. That may mean walking quickly for 30 minutes in the neighborhood, jogging, biking with the children, rowing, treadmill in front of the television, bouncing on an exercise ball or using a trampoline in the house. The goal is to improve your physical fitness and health – not train for the triathlon.

The first real step for a women’s fitness program, is to address lifestyle changes that might impact your ability to start a program. Things like diet, nutrition, and habits. One of the most dangerous habits is smoking. Smoking will negatively impact your ability to use your lungs, you do damage on the cellular level to your lungs and the CDC reports that 295 out of every 100,000 deaths are attributable to smoking damage.

Another step in your women’s fitness over 40 program is to incorporate more fruit, vegetables and whole grains into your diet. If you have trouble imagining how to do that you may benefit from a couple of consultations with a dietitian who can help you slowly ease into a healthier diet. Five to seven servings of fruits and vegetables, 8-10 glasses of water and decreasing the amount of white flour in your daily diet will go a long way to improving the way that you eat.

You may not know it but your teeth also play an important part in your program. With some simple flossing and brushing you significantly reduce your risk of heart attacks and strokes that have been strongly linked to the bacteria that grow within your mouth. In a retrospective study researchers found that a statistically significant number of patients who suffered a stroke also had a mouth or tooth infection or high build up of plaque in their mouths. Flossing and brushing just may save your life!

What you may have thought of as the most important piece of the women’s fitness over 40 program, the exercise routine, is actually the icing on the cake. Exercise is important but it is the roof over the house that keeps you dry. Exercise depends upon the structure of nutrition, diet, and daily habits to improve your health.

Your women’s fitness program can consist of cardiovascular and strength training. Cardiovascular training can include biking, jogging, walking, swimming, trampoline, exercise ball or jump roping. And this program need not be consistently the same thing. That’s only boring. Mix the exercise up a bit and do it with friends. You’ll have more fun and you’ll stick with it longer.

The strength training aspect of a program should never be performed on consecutive days. In other words, if you do it on Monday don’t do it again until Wednesday. Two or three days a week, strength training can be done at home with hand weights and a DVD program or at the gym. The choice is yours and how it fits your lifestyle. Incorporating strength training will decrease your risk of osteoporosis, improve the support of your joints and give you a more shapely figure.
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Healthy Eating – Small Diet Changes Makes The Difference

According to a number of dietitians and nutritionists,making small changes to your diet, as well as your lifestyle, can do a great deal towards improving your weight and cholesterol levels, and also enhances you overall well-being. A healthy eating plan generally involves making those small but significant changes to what you eat, and how you eat. Here's why how small diet changes can have positive effects on you health.

Switch To Healthy Fats

A few decades back, whenever we were told to cut back on dietary fat, many of us sadly went extreme, and actually gave up on good nutrition as well. A healthy diet includes the consumption of healthy fats and oils, which are derived from fish, legumes and nuts. Low-fat diets can also help to increase the body's level of HLD, or good cholesterol. Good sources of healthy cholesterol include fatty fish, which is rich in Omega-3 fatty acids, and is good for the heart.

Lessen Your Serving Size

If you're the kind who loves super-sizing your food, since switching to up-sized drinks fries and burgers at the fast food joint only costs a few bucks, you may be loading your system with a lot of artery-clogging fats. Make sure that you check your food item's health labels, because each extra calorie will add on to those pounds of unwanted fat that are stored in your body. A recent report by the American Journal of Public Health notes that obesity rates have soared up because serving portions and sizes have grown too. The best thing to do, is to decrease your usual serving portions of food by a quarter or a third. Instead of serving the usual hamburger-sized bun, give yourself sandwiches on dinner rolls, and make it a habit to order child-size portions each time.

Increase Your Intake Of Fruits and Veggies

In 199, the US National Cancer Institute, in tandem with the Produce For Better Health Foundation, began a five-day program to encourage people to eat five to nine servings of fruits and vegetables each day, to reduce the risks of developing certain cancers. Today, more public and private health programs advocate increased vegetable and fruit consumption among the public. Five to nine servings of vegetables and fruits per day, according to the NCI, helps reduce a person's risk of developing certain cancers, heart disease, diabetes, high blood pressure and even macular degeneration. Serve yourself at least one serving f fruits and veggies every breakfast, lunch and dinner. Also stock up on dried o canned light fruits, and buy fruits in bulk, whenever they're in season.

If you slowly educate yourself the basics of good nutrition, and you also start making healthy lifestyle and food choices, you'll certainly be able to see positive changes in your body, as well as in your general outlook. You'll feel better about yourself, and you'll have a better attitude towards family, friends and work. You'll also have a lot of energy left at the end of the day to do the things you want.
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Elderly Healthy Eating Plan

As we grow old. Our body goes through a series of physiological, cellular and psychological changes. When we grow old too, our body exhibits a decline in organ function and metabolic activities. Many factors lead to the decline in bodily functions, and this may be brought by poor lifestyle habits and other environmental factors. Once we age, our diet patterns must also change, to accommodate the body’s requirements. Here’s a viable healthy eating plan for elderly people.

Low-Fat Diets Are Good For elderly People

In elderly people, it’s a must that fat intake should be limited. An elderly individual’s diet should consist of lean meats, low-fate dairy products, and less fried food. Why should fat be eliminated, or reduced?, because at this age, our body starts to lose proteins and muscles, and our cardiovascular functions begin to falter, less fat will keep us away from debilitating conditions like stroke, high blood pressure, diabetes, arthritis, rheumatism, and more.

Healthy Eating Suggestions For The Elderly

The key elements to living a healthy life as a senior citizen lies in eating a well-balanced diet, and staying fit and active regularly. With adequate nutrition, exercise and adequate care, your retirement years should be a productive and active one. Here are some healthy eating tips for the elderly.

• Eat generous amounts of whole grains, vegetables and fruits. Dried fruits like prunes or figs, and prune juice are suggested.

• As we grow old. The body starts to lose water, and dehydration starts to become a problem. It’s highly recommended that you consume at least 8 glasses of water daily. Limit consumption of fatty and greasy foods like oils and margarine, fried food, high-fat sweets, meats, salty foods and alcohol.

• Get enough vitamin D, to help aid in the absorption of calcium. Vitamin D can be sourced from sun exposure, egg yolks, fortified milk and fatty fish. Zinc intake must also be increased. To get as much required zinc, incorporate a few lean meats, fish and poultry into your diet.

• Foods that are rich in calcium are also highly-recommended. Foods such a slow-fat cheese, yogurt, broccoli and others are okay for the elderly. Also increase your consumption of “good fats”. These include foods like avocado, salmon, olive oil, walnuts, flax seed, monounsaturated fats and others.

• Whole grains are good for the heart and the whole body as well. Choose whole grains over processed flour, because it has a higher fiber count, and is also packed with more nutrients. Look for whole grain breads, pasta and cereals.

• Increase calcium intake. Aging bones need adequate amounts of calcium to prevent osteoporosis and bone fractures, senior citizens need to have as much as 1,200 mg of calcium each day, which they can get from sources like yogurt, milk and cheese, almonds, kale, tofu and broccoli.

For senior citizens, the benefits of healthy eating are aplenty. These include increased resistance to illnesses, higher energy levels, enhanced immune systems, better management of chronic health problems, and faster recuperation from illnesses.

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