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Sensible Diet Tips

by Eclectic Cooking


Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat. Instead of eating the forbidden piece of candy, brush your teeth.
If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. 

When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more. 

Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person. 

Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger. 

If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a
carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up. 

If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - -including what you taste when you cook. If you monitor what you eat, you can't go off your diet. 

Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. Eat from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously. 

Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages. 

Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty. 

Lose weight for yourself, not to please your husband, your parents or your friends. Make the kitchen off-limits at any time other than
mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Never skip meals. 

Kids love marshmallows!

By Amanda Formaro


While they are certainly not in the top 10 most  nutritional things to feed your kids, they are definitely in the top 10 fun snacks. Carrots 
sticks and whole wheat crackers are good for everyday snacks, but these sweet treats will be welcome anytime you choose to serve them! 

Apple Smiles 

4 or 5 medium red or green apples, cut into wedges peanut butter 10 oz bag miniature marshmallows 

Spread peanut butter onto one side of each apple wedge. Using miniature marshmallows, position the "teeth" in place onto one of the apple wedges. Top with other apple wedge so that the peanut butter acts as a cement for the marshmallow dentures. 

Chocolate Frosted Marshmallow Cookies 

1/2 cup butter 2 (1 ounce) squares unsweetened chocolate 1 egg 1 cup packed brown sugar 1 teaspoon vanilla extract 1/2 teaspoon baking soda 1 1/2 cups all-purpose flour 1/2 cup milk 1 (16 ounce) package large marshmallows 

Preheat oven to 350 degrees F(180 degrees C). Lightly grease cookie sheets or line with parchment paper. Melt butter and chocolate in small heavy saucepan over low heat; stir to
blend. Remove from heat; cool. Beat egg, brown sugar, vanilla and baking soda in large bowl until light and fluffy. Blend in chocolate
mixture and flour until smooth. Slowly beat in milk to make light, cake-batter-like dough. Drop dough by teaspoonfuls 2 inches apart onto prepared cookie sheets. Bake 10 to 12 minutes or until firm in center. Cut marshmallows in half. Immediately place halved marshmallow, cut side down, onto each baked cookie. Return to oven 1 minute or just until marshmallow is warm enough to stick to cookie. Remove to wire racks to cool. Frost with Fudge Frosting (below). 

Fudge Frosting 

1 1/2 (1 ounce) squares unsweetened chocolate 1/4 cup butter 1 1/2 cups confectioners´ sugar 1 egg white 1 teaspoon vanilla extract 

Melt chocolate and butter in small heavy saucepan over low heat; stir to blend. Beat in powdered sugar. Beat in egg white and vanilla, adding a little water, if necessary, to make smooth, slightly soft frosting. 

Upside Down Chocolate Ugly Cake 

2 cups mini-marshmallows 1 cup brown sugar 1 chocolate cake mix 1/2 cup cocoa 2 cups hot water 

Preheat oven to 350. Prepare chocolate cake mix according to the box. Mix marshmallows, brown sugar, cocoa, and water in a bowl. Pour into a greased 9x13 pan. Spoon cake mix on top of marshmallow mixture, but don't mix them. Bake for 45 minutes. Then, after the cake cools, flip over onto a cookie sheet. Be careful--the marshmallow mixture might run. No need to frost. 

Chocolate Marshmallow Slices 

1/2 cup butter or margarine 1 package (12 ounces) semisweet chocolate chips (2 cups) 1 package miniature marshmallows (10&1/2 ounces) 1 cup finely chopped nuts Additional nuts 

In medium saucepan over low heat, melt butter and chocolate chips. Stir constantly until well blended. Remove from heat; cool 5 minutes. Stir in marshmallows and 1 cup nuts. Do not allow marshmallows to melt. On wax paper, shape mixture into two 7" long rolls. Wrap in foil; refrigerate about 20 minutes. To coat rolls, roll in additional nuts. Wrap; refrigerate overnight. Cut rolls into 1/4" slices. Store in airtight container in cool, dry place. Makes about 3 dozen slices. 

VARIATION: Chocolate Rainbow slices: Substitute colored and flavored miniature marshmallows for regular miniature marshmallows. 

Marshmallow Dip Sticks 

2 cups milk chocolate chips 1 cup peanut butter 10 oz. bag large marshmallows chocolate sprinkles round decorative toothpicks waxed paper 

Insert toothpicks into marshmallows to act as a popsicle-type stick. Dip top of marshmallow into the peanut butter. Set aside on waxed paper lined plate. Melt chocolate chips in the microwave, on stove top, or in a double boiler until melted. Do not overcook! Dip peanut butter end of marshmallow into the melted chocolate, and  then immediately dip into the chocolate sprinkles. Place on waxed paper to cool. 

Cautionary tip: Use rounded toothpicks when working with, or making these for, small children. You may also replace the toothpicks for lollipop or ice cream sticks. 

Amanda Formaro is the entrepreneurial mother of four children. She is also the owner of FamilyCorner.com Magazine. Subscribe to her free weekly Frugal Mom newsletter, by sending any email message to mailto:frugalmom-on@mail-list.com or by visiting her website at http://familycorner.com

Iron: Who Needs More, Who Needs Less, How and Why

by Dr. John Maher


In America iron deficiency is surprisingly common. However, it is mostly among children, teenage girls, women with excessive menstrual flow and the aged. Indeed among most mature healthy adults, especially men, iron EXCESS is the problem. This is because iron is a PRO-oxidant as compared to an anti-oxidant. Indeed, one reason to give blood is to LOWER your iron count as an anti-aging measure! This is why in my online anti-aging course I
recommend an IRON FREE multivitamin/mineral. 

Let me mention why the very elderly tend to get anemic. Some common reasons are poor appetite, loss of taste/smell, difficulty preparing foods, poor digestion and poor dentition. 

The best iron food group is meat. Animal heme-iron is much more absorbable than vegetable non-heme iron. (Heme means blood which is what helps makes red meat red.) Oysters, beef and chicken livers, beef kidney, shrimp, herring , sardines, tuna , dark turkey and red meat, in that order, are the best sources. Among the grains, bran flakes, wheat germ and bran and oats flakes are best. Pumpkin and almonds are the best nuts and seeds. Lima and
pinto beans are quite high, as are spinach , parsley and peas. Apricots, figs, watermelon, raisins and prunes are the best fruits. Most vegetables are a poor source with carrots, asparagus and beets the best of the rest of the group. Brewers yeast and blackstrap molasses are old standbys for vegetarians. 

Taking just 100 mg of Vit C with your meals can increase your iron uptake by 250% ! Tea, and worse coffee, can prevent 50% to 80% of the iron from being absorbed. In the elderly, supplementing with HCL (hydrochloric acid) is sometimes needed in order for assimilation of iron to be possible, especially iron pills. Many antacid medications interfere with iron digestion by making the stomach "less acid". It should be noted here that "acid stomach " is almost never a stomach that is too acid, rather a stomach lining that no longer protects against acid like a healthy stomach does, or it
is acid "refluxing" up into the unprotected esophagus. 

Your doctor can measure your iron status quite easily. However, early anemia symptoms will show before a simple iron test shows anemia. Special iron binding capacity tests, and iron transferring tests are more accurate. The earliest detection will come from darkfield microscopy, a special microscope used mostly by alternative practioners. 

Iron from a multivitamin can be very difficult to absorb, especially the inexpensive brands. So if your fatigued and not eating wisely, don't count on your ONE A DAY to bail you out. Iron peptonate and glycinate are two of more easily assimilated forms. They are also less likely to cause nausea and constipation, two problems with iron pills. 

About the Author: 

Dr John H Maher Ed., "Longevity News" "Your Prescription for Wellness" More Details at: www.RxforWellness.com

Gift Idea: Muffin Mixes in a Bag

By: Brandie Valenzuela

 
One of my favorite quick and easy gifts to give is a cooking mix that is presented in a bag. Below you will find three of my favorite muffin mixes that are sure to please just about anyone on your gift list. I usually prepare the mix as described, and then place it in a
plastic zipper style bag. Once the mix is in the bag, you can just tie the baggie with a pretty bow, or you can do a little more like make a fabric bag to cover the plastic bag. These mixes would also be fantastic placed in one of the newer disposable food storage containers (such as GladWare), decorated with ribbon and bows. No matter how you dress up this gift, it will be sure to make someone very happy!
 
"Banana Bran Muffin Mix in a Bag"
 
Mix together the following and place in zipper style bag:
1 cup all-purpose flour
3 tablespoons sugar
2 1/2 teaspoon baking powder
1/2 teaspoon salt
1 cup whole bran
 
Attach the following instructions:
 
To make your "Banana Bran Muffins", place this mix in
a bowl, and add the following:
1 egg, beaten
1 cup banana, mashed and very ripe
1/4 cup milk
2 tablespoons oil
 
Stir just until the flour mixture is moistened. Fill greased or paper lined muffin pans 2/3 full with mixture. Bake in 400 degree F oven for about 20-25 minutes or until done. Makes 1 dozen.
 
..............................................
"Mini Pumpkin Muffin Mix in a Bag"
 
Mix together the following and place in zipper style bag:
1 1/2 cups all-purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup sugar
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 cup raisins (optional)
 
Attach the following instructions:
 
To make your "Mini Pumpkin Muffins", place this mix in a bowl, and cut in the following until fine:
1/4 cup shortening
 
Then add the following:
1 egg, beaten
1/2 cup pumpkin
1/2 cup milk
 
Mix until flour mixture is moistened. Fill greased or paper line mini muffin pans 2/3 full. Bake in 400 degree F oven for 15 - 20 minutes, or until done. Makes 1-3 dozen muffins depending on size.
 
..............................................
"Peanut Butter Muffin Mix in a Bag"
 
Mix together the following and place in zipper style bag:
2 cups all-purpose flour
1/2 cup sugar
2 1/2 teaspoons baking powder
1/2 teaspoon salt
 
Attach the following instructions:
 
To make your "Peanut Butter Muffins", place this mix in a bowl, and cut in the following until coarse crumbs
form:
 
1/2 cup crunchy-style peanut butter
2 tablespoons butter
 
Now add the following to the mixture:
3/4 cup milk
2 eggs, beaten
 

Stir until moistened. Fill greased or paper lined muffin tins 2/3 full. Bake at 400 degrees F for 15 - 17 minutes. Makes 1 1/2 - 2 dozen muffins.

 

©2000 - Brandie Valenzuela
About the Author:
Brandie Valenzuela is a freelance writer and editor of two weekly ezines:  The Family First Newsletter, which is devoted to mothers and their families, and also The Creative Scrappers Newsletter which has everything for the person who loves to scrapbook.  To subscribe to either one of these free ezines, just visit:  http://members.aol.com/BMVCreations

 

Pizza on the Grill

By: Brandie Valenzuela


With warm weather here, you might be looking for something new to put on the grill, well, then, do I have a surprise for you! Pizza! Yep, you read right, pizza. If you have children like mine, then they are sure to love pizza, so gather the family around the 
grill and make something totally different, that won't heat up your kitchen!

Ideas for the "crust":
~Pitas: Leave whole without splitting.
~French bread: Cut in half lengthwise.
~Sandwich Rolls: Split in half.
~Bagels/English Muffins: Split in half.
~Flour tortillas: Try to buy the thicker variety called 
"gordita" or double up two thin ones with a small 
amount of pizza sauce between each one.
~Prebaked pizza crusts

Ideas for toppings:
~Cheese: mozzarella, cheddar, or be creative - just about any kind that slices or shreds will work.
~Veggies: sliced onions, bell peppers, mushrooms
~Meats: pepperoni, ham, chicken, bacon, sausage (be 
sure all of these are cooked first)
~Mexican: beans (refried, black,etc.), cheddar cheese, 
lettuce, tomatoes

Here's how to make them:
1. Heat your grill to medium heat.
2. Brush bottom of "crust" lightly with oil.
3. Spread unoiled side with pizza sauce, and add toppings.
4. Place on grill and cook, covered, 2 - 3 minutes. Bottom 
should be crisp and cheese melted.
5. Serve with a salad and enjoy!


©2000 - Brandie Valenzuela
About the Author:
Brandie Valenzuela is a freelance writer and editor of two weekly ezines: The Family First Newsletter, which is devoted to mothers and their families, and also The Creative Scrappers
Newsletter which has everything for the person who loves to scrapbook. To subscribe to either one of these free ezines, just visit: http://members.aol.com/BMVCreations

Buying in Bulk

by Rachel Paxton


Shoppers have enjoyed the convenience of buying in bulk for a
number of years. My own bulk buying experiences have been hit and miss at best, but I recently discovered just how convenient
buying in bulk can be.

There are a number of advantages to buying in bulk:

- some items are available only in bulk 
- you can choose the quantity 
- bulk prices are usually less than packaged prices 
- less packaging 
- less additives and preservatives when you make your own meals
and mixes 
- more variety 
- often healthy alternatives not always otherwise available

When you buy in bulk it's a good idea to get your cupboards in
order. There are a number of ways you can store bulk items:

- recycled plastic containers and glass jars 
- Rubbermaid or Ziploc containers (4 4-cup Ziploc containers cost
less than $2) 
- resealable bags 
- for some items (e.g. oatmeal) you can re-use the original container

A key to bulk storage is labeling. Make sure all containers are
air-tight and clearly labeled and dated. Bulk items have a long
shelf life because they have been prepared with long-term
storage in mind. For more bulk storage ideas see
http://www.nursehealer.com/Storage.htm. 

I've always wondered if bulk items are as fresh as packaged. In
my experience bulk items have been very fresh--even raisins!
You'd be amazed at all the things you can buy in bulk.
Here's a partial list to get you thinking of the possibilities:

Baking: 
- flours
- cornmeal
- spices 
- chocolate, carob, peanut butter, butterscotch chips 
- raisins
- sugars

Grains: 
- granolas 
- oats (regular, quick-cooking) 
- rice (all kinds) 
- cereals (all kinds)

Dried Fruits: 
- pineapple 
- apricots 
- raisins 
- papaya 
- bananas 
- apples
- cranberries
- prunes
- dates

Beans: 
- split peas 
- navy beans 
- pinto beans 
- kidney beans 
- soy beans 
- soup blends

Pasta: 
- spaghetti 
- lasagna 
- elbow macaroni 
- egg noodles (all shapes and sizes)

Nuts: 
- peanuts 
- sunflower seeds 
- almonds (whole, slivered) 
- walnuts

Vegetables: 
- sun-dried tomatoes 
- peppers 


Rachel Paxton is a freelance writer and mom who is the author of the Creative Homemaking Recipe of the Week Club Cookbook, a cookbook containing more than 250 quick easy dinner ideas. Visit Creative Homemaking at http://www.creativehomemaking.com and in the Home and Garden section of Suite 101 (http://www.suite101.com). 

Southern Cooking

By Lydia Jensen--Eclectic Cooking editor


I have always been extremely interested in not only food but
in the preparation of food wherever I have lived. I have spent
many hours in the kitchens of my friends and family. I have
also spent much time in figuring out the ingredients to a
particularly delicious dish when I ate in restaurants. When I
like the food, I ask for the recipe. I consider it a compliment
when people ask me for my recipes, and I have always handed them
over - No, I have never left out an essential ingredient to
prevent the "competition" from reproducing my recipes. 

That brings me to the southern part of the United States
where I lived twice. The first time I lived there was in the
50's when my family left Europe for the great adventures of
America. We landed, of all places, in Texas. My mother was
most unhappy, and so my father invested all of his money, that
is US$ 250.00 in a 1950 Chevrolet and four new tires. We all
piled in, four children into the back seat, our parent in the
front. Our dad hitched up a trailer with the washing machine
and few other essentials, and off we went across the United
States ca. 10,000 miles to a greener part of America called
Oregon. We had the washing machine on the trailer, because my
mother found it absolutely inconceivable to live anywhere if she
could not wash our clothes. We might be poor, but we sure were
going to be clean! Unfortunately, the washing machine rolled
off the trailer, and we had to leave it in the ditch along the
way. My poor mother resorted to washing by hand, but we
certainly were always clean. 

So, when I got married to a European and told my father we
were moving to back to the South, he was absolutely appalled. 
But I looked at it as the beginning of many adventures and
opportunities to learning about culture, language and life. 
Yes, in the South, there prevails a different mode of speech
called the southern drawl, culture which is a slower, easy style
of living and in general a wonderfully different cousin. The
language was English, so I managed that after a short period of
adjustment, the culture created no great obstacles, but I
learned much about food. 

Outdoor cooking is very much a part of the southern life
style. Everyone participates in the preparation, the cooking
and eating the food, thus making it a wonderful event. There is
a mild blend of cousine in the South of cookouts or barbecues,
and Cajun and/or Creole food. When we say that America is a
melting pot of cultures, we can also say that America is a
melting pot of cousines. 

Southern cooking encompasses many forms of food preparation. 
Two very interesting forms of food preparation are Cajun and
Creole. Cajun cooking comes from a small group of people in
Louisiana, U. S. A. The people came from Nova Scotia, Canada in
1755 and eventually ended up in Louisiana. Their first
settlement was called Acadia. The expression "cajun"
originates from the colony Arcadia which eventually changed to
Cajun. 

In Louisiana these people met other people whose origins were
French, Mexican, Spanish, Italian and Portuguese. The Cajun
people settled in the swamplands of Louisiana where no one else
wanted to settle, because farming was complicated if not
impossible. The Cajun people lived in isolation for many years,
thereby preserving the culture which they had brought with them.
They continued to speak French, a prevalent language among the
Cajun people today. 

In contrast to Cajun food, Creole food finds its origins from
the aristocratic plantation owners most of whom also came from
France. Cajun food originated from the French working class. 
Both Cajun and Creole food includes the food cultures of the
Spanish and African herbs and spices which the people were able
to cultivate along the Mississippi River. 

The people were able to catch shrimp, oysters, crab and fish
in the swamplands and in the Mexican Gulf. They were also able
to sustain their diets by catching birds and in small gardens
where they could easily grow sweet potatoes, corn, tomatoes,
squash, aubergines and okra. To these fresh produce, the people
added their herbs and spices. The Cajun and Creole people
take great pleasure and pride in stimulating the palate and
challenging the taste buds to give the consumer an unforgettable
experience in taste. 

Try our Southern cooking recipe here.

 

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