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Nutrition and Cooking Tips - Page 4

post #61 of 76
Thread Starter 

Easy Quick Pickles

Quick pickles are the simplest pickles to make and can last about a month in the refrigerator without any complicated canning steps. All you need to do is make a simple brine of vinegar, water, salt, sugar, and some toasted mustard seeds and peppercorns, then pour it over the vegetables. You can use almost any vegetable, like cucumbers, baby carrots, cauliflower, green beans, zucchini, or even okra, and after one day’s pickling time, they’re ready to go on your favorite sandwich or burger. Feel free to experiment with the brine by using different spices like coriander, dill seeds, or chile flakes.


What to buy: Don’t confuse packaged baby-cut carrots—which are mature carrots whittled into a smaller “baby” size—with fresh green-topped baby carrots. True baby carrots are tender, immature carrots with their skin intact.

Special equipment: You can use glass jars like these to make the pickles in. The wide mouth allows you to easily fit the vegetables inside, and the glass lets you see what you’re doing, as well as not absorbing any off odors from the pickles.

Game plan: If the baby carrots are smaller than 1/2 inch in diameter, you can leave them whole. Peeling them is optional, but make sure you give them a good scrub.

These pickles will last in the refrigerator for up to 1 month.

Click here to watch the CHOW Test Kitchen’s Christine Gallary make these simple pickles in our Easiest Way video series.

post #62 of 76
Thread Starter 

Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. 
Nutrition Made Easy

post #63 of 76
Thread Starter 

If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern. 

Nutrition Made Easy 

post #64 of 76
Thread Starter 

High-fiber foods such as vegetables, fruits and whole grains not only provide volume, but also take longer to digest, making you feel full longer.

Mayo Clinic 

post #65 of 76
Thread Starter 

Found this cereal at Walmart, about2.79 / box (price shown if you want to order a dozen of them but readily available on the shelf)


It has good nutritional value of 10g fiber, 7g protein and less than 1g of sugar!


I got it home and tasted it and it was kind of bland.  However, I mixed the box with a jar of unsalted peanuts and 2 tablespoons of Splenda® 0-calorie sugar substitute, and a bit of salt.  Stored it in a glass jar and makes a great snack when you've got the munchies.  Also have a jar of raisins there too; can't have a lot because of the sugar content, but now and then its a nice snacking addition!  How to eat snacks smart!  The whole nutty grains mix with the nuts, a legume, and are delicious!






Uncle Sam Original Cereal, 10 oz (Pack of 12)
Uncle Sam Original Cereal, 10 oz (Pack of 12)
  • 10g fiber
  • 7g protein
  • Less than 1g sugar
This home free item
ships free with $45
order of Home Free it
post #66 of 76

I've seen that cereal before...might be okay to add to yogurt.

post #67 of 76
Thread Starter 

Choose low-fat marinades. Marinades can enhance flavor, tenderize meat and keep food moist while cooking. Choose low-fat marinades, such as mixtures of herbs or spices with wine, soy sauce, cider vinegar or lemon juice.
Mayo Clinic

post #68 of 76
Thread Starter 

Drink 8 glasses of ice water every day. Cold water speeds up your metabolism while keeping you hydrated.

post #69 of 76
Thread Starter 

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison

post #70 of 76
Thread Starter 
  • ‎9 Fruits You Can Use to Replace Medications

    1. Apricot. Apricots contain beta-carotene which stops radicals from damaging the inner structures of the organism and it is also very useful for our eyes. In our body, the beta-carotene form the A vitamin which prevent from developing a series of cancer diseases, especially the skin cancer. One fruit contain 17 calories 1 gram of carbohydrates and does not contain any fats.
    Apricots are an excellent source of beta-carotene and are useful in reducing infections or skin problems. They are a good source of iron and potassium. Fresh juice of apricot leaves is useful in skin diseases. It can be applied with beneficial results in scabies, eczema, sun burn and itching of the skin due to cold exposure. Apricots have an alkaline reaction in the system. They aid the digestion, if consumed before a meal. The fruit is highly valued as a gentle laxative and is beneficial in the treatment of constipation. The fresh juice of apricots, when mixed with glucose or honey forms a very cooling and soothing drink during fevers. Its many benefits include quenching the thirst, and eliminating waste products from the body. In addition, it tones up the eyes, stomach, liver, heart and nerves by supplying minerals and vitamins.

    Advice: Try to buy apricots while there are still hard (green). When the apricots become soft, they begin to lose their nourishing properties.

    2. Avocados. The oleic acid and the unsaturated fats containing in this fruit decrease the level of cholesterol and increase the quantity of high density lipoproteins. Beside that avocado contain a large quantity of cellulose, iron and vitamin C. One piece contains 81 calories, 8 grams of fats and 3 grams of carbohydrates. In order to fasten the ripping process put avocados in a closed plastic bag with an apple or a banana.
    Advice: Try to replace the mayonnaise in your sandwiches with pieces of avocado.

    3. Raspberries. Raspberries contain the ellagic acid which helps decrease the growth of cancer cells. These berries also contains the C vitamin, decrease the level of cholesterol and the probability of cardiovascular diseases. Rich in vitamin C, folate, iron and potassium, raspberries also provide high amounts of insoluble fiber (thanks to all those little seeds) as well as respectable amounts of the soluble fiber pectin, which helps control cholesterol levels.

    Raspberries contain a large amount of cellulose. Since cooking does not destroy these compounds, raspberry jam may also be beneficial. Raspberry is one of the few fruits whose consumption would not have much effect on the body’s blood sugar levels. A glass of Raspberries contains 60 calories, 1 gram of fats and 8 grams of carbohydrates.

    Advice: A natural face mask made raspberries helps protect against the sun’s rays. Vitamin C’s antioxidant powers help fade age spots and discoloration. It also rounds out the skin to fill in minor wrinkles.

    4. Mango. A middle-sized mango fruit contains 57 milligrams of C vitamin which constitutes the daily norm for a human’ nourishment. This antioxidant helps to prevent the arthritis, is used in wounds recovery and enforces the immunity system. Pregnant women and people with anemia are advised to eat this fruit regularly. It is also valuable to combat acidity and poor digestion. Mango also contains the A vitamin. One fruit of mango has 135 calories, 1 gram of fats and 4 grams of carbohydrates.

    Advice: Some varieties do not turn red, orange or yellow. If buying these green varieties, look for other signs they are ripe such as a nice sweet fragrance. They should yield nicely to a light press with the fingertip. If they are brought unripe, they can be put in a paper bag in a warm place and they will ripen in a day or two.

    5. Cantaloupe. Contain vitamin C (117 milligrams of C vitamin is contained in a half of cantaloupe – a double daily norm) and beta-carotene which stops the radicals from damaging the inner structures of the organism. It also contains 853 milligrams of potassium, which is twice more than in a banana. Potassium decreases the blood pressure. Cantaloupe has antioxidants that help us fight with heart diseases, high blood pressure, diabetes, cancer, aging, etc. Cantaloupe is also a very good source of potassium, vitamin B6, dietary fiber and niacin (vitamin B3). A half of cantaloupe contains 97 calories 1 gram of fats, 2 grams of carbohydrates. Cantaloupe is beneficial for arthritis, obesity, fever, rheumatism, skin diseases, high blood pressure, abdominal and stomach gas and many other diseases.

    Advice: When choosing cantaloupe, choose a fully ripened melon, because according to research as fruits fully ripen, almost to the point of spoilage their antioxidant levels actually increase.

    6. Cranberries. Helps to combat the infections in the urinary bladder, stop the in growing number of bacteria. Cranberry juice can inhibit the aggregation of bacteria that cause dental plaque and based on evaluation of several vitro screening tests, it has been suggested that the proanthocyanidin compounds found in cranberry may exhibit some anti-carcinogenic activity. Some medical professionals and specialists believe that quinic acid abundant in cranberry may help to prevent the development of kidney stones. Recent scientific research shows that cranberries and cranberry products contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases. In some people, regular cranberry juice consumption for months can kill the H. pylori bacteria, which can cause stomach cancer and ulcers. Drinking cranberry juice daily may increase levels of HDL, or good cholesterol and reduce levels of LDL, or bad cholesterol. A cup of cranberry juice contains 144 calories. There are no fats or carbohydrates.

    Advice: Buy a 100% cranberry juice and add water without sugar.

    7. Raisins: These little pearls- are the main resource of iron which helps to transmit the oxygen to tissues. The phytonutrients and olenolic acid present in raisins makes them beneficial for the health of teeth and gums. Having antioxidant properties, raisins help keep the blood clean and flowing, by getting rid of all the impurities. Raisins are believed to be good for bone density and have been associated with lower risk of osteoporosis in women. Studies claim that raisins contain additional nutritive compounds that can protect against heart disease and colon cancer. A half cup of Raisins contains 218 calories, 3 grams of carbohydrates. It does not contain fats.

    Advice: Raisins are a good source of fiber and can help cure constipation. For the purpose, boil raisins in a saucepan of water, strain the liquid and drink it. Every morning try to add little raisins in your cereals.

    8. Fig. The fig is a source of potassium and carbohydrates, it also contains the vitamin B6, which is responsible for the serotonyne –“hormone of pleasure”; it decreases the amount of cholesterol. One fig contains 37-48 calories, 2 grams of carbohydrates, 0 fats. Figs are high in natural and simple sugars, minerals and fiber. They contain good levels of potassium, calcium, magnesium, iron, copper and manganese. Dried figs contain an impressive 250mg of calcium per 100g, compared to whole milk with only 118mg. Dried figs consist from about 60% of sugar, contain a lot of vitamins and it is said that humans could live on figs only.

    Advice: Eat dries figs as a healthy energy snack. For extra flavor and nutrients, stuff them with nuts and a little honey.

    9. Lemon. Lemon contains limonene and C vitamin which help to prevent cancer. It has a limited number of calories and does not contain carbohydrates or fats. You must know that citrus fruits in general may have a great benefit over our body; citruses are useful for your skin, bones and heart; it’s a well-known fact that citruses are great eyesight defenders and mood enhancers.
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post #71 of 76
Thread Starter 



Here's an interesting article, it was a few years ago, but still holds true today from further research done.


And, of course, debunked in this article:



post #72 of 76
Thread Starter 


post #73 of 76
Thread Starter 



post #74 of 76

I am not trying to sell this guys books, but it will sound that way.


A very close family friend sent me a Cook Book out of the blue. She said read the first two parts before anything else..she said it changed her life....


OK, so I receive The Food Matters Cookbook: 500 Revolutionary Recipes for Better Living in the mail a few days later..... I did as I was instructed to do......


The author is Mark Bittman and he has some very logical ways of looking at food and eating....I have tried to implement portions of his methods into my menus and eating at home, but not always what people and I want to eat...so it takes time...... I would suggest for you to check it out if you are looking to make some changes in your eating lifestyle....



HERE is his web site......


THIS is the link to the Amazon page as well......

post #75 of 76
Thread Starter 

This is from "Cheese Facts!" , an article posted in the Articles section: http://www.smokingmeatforums.com/a/cheese-facts


By Dr. Mercola


If you’re a cheese lover struggling to resist cheese because you’ve heard it’s not good for you, then brace yourself for some really good news. Cheese can be an excellent source of nutrition, a food you may want to include more of in your diet rather than less. Cheese, especially that made from the milk of grass-pastured animals, is an excellent source of several important nutrients. One of the most valuable nutrients in cheese is vitamin K2, which the latest scientific studies indicate is even more important to your heart, brain and bones than previously thought. Cheese also provides a cornucopia of vitamins, minerals (including calcium), protein, and fat. Even if you’re lactose intolerant, there are many cheeses you will likely tolerate just fine. Most of the lactose is removed during the cheesemaking process. Pairing cheese with other foods enhances your absorption of important nutrients. This article aims to separate fact from myth and will provide guidance on how you can incorporate your favorite cheeses into your daily diet, with joy and gratitude instead of guilt. Cheese Will Clog Up Your Arteries... and Other Food Fairytales Although nobody knows for certain when or where cheesemaking first began, cheese has been a staple for thousands of years.


Cheese dates back to the domestication of milk-producing animals, between 8,000 and 10,000 years ago.1 The history of cheese can be traced back to the Roman Empire, the Middle East, Tibet, Mongolia, the Ming Dynasty, and of course Europe. In spite of its rich history and enthusiastic fan base, cheese is much maligned in America due to the saturated fat/cholesterol myth. Does eating cheese lead to obesity and heart disease? Absolutely not! This unfortunate myth stems from an outdated and seriously flawed hypothesis, perpetuated by decades of wildly successful marketing. Numerous recent studies have confirmed saturated fat is NOT associated with obesity or heart disease and is actually associated with improved heart health. Most Americans today are consuming inadequate saturated fat. In fact, the Greeks, French and Germans eat much more cheese than Americans but enjoy lower rates of hypertension and obesity.2 I believe one of the primary factors driving obesity is overconsumption of sugar, refined grain and processed food in the standard American diet, made worse by a sedentary lifestyle. Given these facts, many nutritional experts believe that most people need 50 to 70 percent healthful fats in their diet for optimal health, and I agree. Cheese is a delicious way to help you meet that requirement Cheese holds a wealth of good nutrition, including: High-quality protein and amino acids High-quality saturated fats and omega-3 fats Vitamins and minerals, including calcium, zinc, phosphorus, vitamins A, D, B2 (riboflavin) and B12 Vitamin K2 CLA (conjugated linoleic acid), a powerful cancer-fighter and metabolism booster


Natural Cheese Versus Fake Cheese

There is a difference between natural cheese and processed “cheese foods.” Natural cheese is a simple fermented dairy product, made with nothing more than a few basic ingredients — milk, starter culture, salt and an enzyme called rennet. Salt is a crucial ingredient for flavor, ripening and preservation. You can tell a natural cheese by its label, which will state the name of the cheese variety, such as “cheddar cheese,” “blue cheese,” or “brie.” Real cheese requires refrigeration. The starter culture and cheesemaking methods are what give each variety of cheese its particular taste, texture, shape and nutritional profile. The following factors differentiate between one variety of cheese and another: Specific starter culture, which is the bacteria or mold strains that ripen the cheese Type of milk used (cow, sheep, goat, etc.), and the conditions under which those animals were raised Methods of curdling, cutting, cooking and forming the curd Ripening conditions such as temperature, humidity, and aging time (curing) Processed cheese or “cheese food” is a different story. These products are typically pasteurized and otherwise adulterated with a variety of additives that detract from their nutritional value. The label will always include the words “pasteurized process,” which should be your clue to walk on by. Velveeta3 is one example, with additives like sodium phosphate, sodium citronate and various coloring agents. Another clue is that most don’t require refrigeration. So, be it Velveeta, Cheese Whiz, squeeze cheese, spray cheese, or some other imposter — these are NOT real cheeses and should be banished from your shopping cart. Raw Cheese from Pasture-Raised Animals is the Ultimate Ideally, the cheese you consume should be made from the milk of grass-fed animals raised on pasture, rather than grain-fed or soy-fed animals confined to feedlot stalls. The biologically appropriate diet for cows is grass, but 90 percent of standard grocery store cheeses are made from the milk of CAFO cows. These cheeses are nutritionally inferior to those from grass-pastured animals. The higher quality the milk, the higher the quality of the cheese... it’s just that simple.


Even cheesemakers will tell you that raw cheese has a richer and deeper flavor than cheese made from pasteurized milk because heat destroys the enzymes and good bacteria that add flavor to the cheese. They explain that raw cheese has flavors that derive from the pastureland that nourished the animals producing the milk, much like wine is said to draw its unique flavors from individual vineyards. Grass-fed dairy products not only taste better, they are also nutritionally superior: Cheese made from the milk of grass-fed cows has the ideal omega-6 to omega-3 fat ratio of 2:1. By contrast, the omega-6 to omega-3 ratio of grain-fed milk is heavily weighted on the side of omega-6 fats (25:1), which are already excessive in the standard American diet. Grass-fed dairy combats inflammation in your body, whereas grain-fed dairy contributes to it. Grass-fed cheese contains about five times the CLA of grain-fed cheese. Because raw cheese is not pasteurized, natural enzymes in the milk are preserved, increasing its nutritional punch. Grass-fed cheese is considerably higher in calcium, magnesium, beta-carotene, and vitamins A, C, D and E. Organic grass-fed cheese is free of antibiotics and growth hormones.


The FDA Cracks Down on Raw Cheese

For years, federal regulators have been threatening to ban raw milk products, including raw cheese, due to what they claim are increased safety risks. Lately, they’ve begun targeting artisan cheesemakers, as this is a fast growing industry in America.4 However, the FDA’s crackdown on raw cheese is based on a flawed argument.5 According to Grist, between 1973 and 1999 there’s not a single report of illness from either raw or pasteurized cheeses. However, since the year 2000, illnesses have begun to appear from raw and pasteurized cheese alike. Most outbreaks have been found to result from post-production contamination and laxity in quality control, not lack of pasteurization. The truth is that raw cheese is not inherently dangerous, provided high standards are followed in the cheesemaking process. Hard cheeses like cheddar dry out as they age, making them relatively inhospitable to invading bacteria. The FDA’s attack on raw cheese is not based on facts, but simply is an extension of their long-standing hostility toward raw milk in general.


Salt Content Prompts Cries of ‘Cheesageddon’

Another recent concern is that cheese contains excessively high levels of salt. The Consensus Action on Salt and Health (CASH) is a group interested in reducing the salt in processed foods and is urging the cheese industry to reduce the amount of salt in cheese.6 It is true that American food is the saltiest food in the world. But how much is cheese responsible for the excess sodium in the American diet? Cheese looks like a minor player when you consider the amount of salt in processed food and restaurant food, and how much more of those are consumed than cheese. Take a look at the table below, which compares salt levels in the saltiest cheeses and in the saltiest restaurant dishes, and you’ll see what I mean. Keep in mind that your sodium intake should be less than about 2,300 mg per day, which is approximately a teaspoon. About 90 percent of the salt in the standard American diet comes from packaged foods and restaurant foods. Only about 11 percent is attributable to the salt you add during cooking and at the dinner table. Your sodium intake is even lower if you salt your food with natural sea salt instead of processed salt. It seems clear to me that, given all of the nutrition packed into a relatively small piece of cheese, the sodium is not much of an issue, particularly if you minimize processed or packaged foods and don’t eat out often.


Food (Cheeses Listed are the Saltiest Varieties)

Sodium (mg) Roquefort cheese (100g) 1,300 Edam cheese (100g) 1,200 Feta cheese (100g) 1,200 Chicken McNuggets (100g)7 1,600 Dunkin Donuts Salt Bagel8 3,420 Ruby Tuesday Chicken Piccata 4,194 P.F. Chang’s Mu Shu Pork 5,820 Red Robin Buffalo Clucks and Fries 4,479 P.F. Chang’s Pork and Double Pan-Fried Noodles — awarded “Saltiest Food in America” 7,900 Vitamin K2, Vitamin D3, and Calcium — A Whole in One! Download Interview Transcript Cheese contains a synergistic blend of nutrients that make it a veritable nutritional powerhouse. When consumed together, vitamins K2 and D3 and calcium are especially powerful for protecting your bones, brain and heart. And cheese contains all three! I recently interviewed Dr. Kate Rheamue-Bleue, a Naturopathic Physician and author of one of the most comprehensive books on vitamin K2. Vitamin K2 plays critical roles in protecting your heart, brain, and bones, as well as giving you some protection from cancer.9 Not only does K2 help channel calcium into the proper areas of your body (bones and teeth), it also prevents it from being deposited in areas where it shouldn’t, such as your arteries and soft tissues. So, taking calcium supplements when you don’t have adequate vitamin K2 is a setup for arterial calcification and cardiovascular problems. Since cheeses are all produced by different strains of bacteria, they differ in their total vitamin K2 content, as well as their K2 subtypes. Cheeses contain primarily subtypes MK-4, MK-8 and MK-9, in varying proportions. MK-4 is the least biologically active form (but the most abundant form in cheese), so it takes more of it for your body to benefit. MK-7, MK-8 and MK-9 stay active in your body longer so your body can benefit from much lower levels. According to a 2009 Dutch study,10 subtypes MK-7, MK-8 and MK-9 are associated with reduced vascular calcification even at small dietary intakes (as low as 1 to 2 mcg per day). When It Comes to K2,


How Do Your Favorite Cheeses Stack Up?

In my interview with Dr. Rheamue-Bleue, she identified the cheeses highest in K2 are Gouda and Brie, which contain about 75 mcg per ounce. Hard cheeses are about 30 percent higher in vitamin K2 than soft cheeses. In perusing the nutritional tables myself, I found it interesting that the cheeses highest in vitamin K2 also tend to be the highest in protein and calcium — so the most nutritious overall. Just realize that the values listed for “vitamin K” in common nutritional tables are of limited value because they don’t specify what TYPE of vitamin K they’re measuring. As it turns out, scientists have found high levels of MK-7 in one type of cheese: Edam.11 This is wonderful news for those of you who would much rather sit down to a slice of Edam than a bowl of natto! (Natto, a strongly fermented Japanese soybean product, has the highest MK-7 level of any food.) Earlier, I made my case for selecting raw cheeses from grass-pastured, grass-fed animals. However, cheese contains a bacterially-derived form of K2, so it doesn’t matter if the cheese was made from grass-fed milk or not — the bacteria used to culture the cheese is the same. Grass-fed dairy is important for the other reasons I’ve already discussed — just not specifically for the K2.


To summarize then, if you’re going to select cheese with your primary goal being a good source of vitamin K2, the best ones are: Gouda Brie Edam Other cheeses with lesser, but significant, levels of K2: Cheddar, Colby, hard goat cheese, Swiss, and Gruyere.12 Smile and Say Cheese! Cheese lovers rejoice! Don’t be afraid to add healthy high-quality cheese to your diet. Cheese offers a synergistic blend of vitamins, minerals, amino acids and omega-3 fatty acids, including the magic trio of vitamin D3, vitamin K2 and calcium. This nutrient triad is vitally important for reducing your risk of cardiovascular disease and osteoporosis. And don’t be afraid of raw cheese (as long as it comes from a reputable cheesemaker), which beats ordinary cheese in both taste and nutrition. Your best option is cheese made from the milk of pasture-raised cows, sheep and goats, as opposed to feedlot livestock fed grain and soy. Although some cheeses are fairly high in salt, their sodium levels pale in comparison to those in common fast foods, processed foods and popular restaurant entrees that make up a large part of the standard American diet. My top picks are Gouda, Brie, and Edam cheese, but you can’t go wrong with high-quality cheddar, Swiss, Colby, Gruyere, and goat cheese. For an extensive website about cheeses, including a database that’s searchable by name, country of origin, type of milk, and even texture, you might enjoy Cheese.com

post #76 of 76

Just got around to reading this Pops. Great information. Love cheese. Heck I love everything the Doc says not to eat. 

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