Comfort Foods

Comfort food has always been associated with being not so healthy. But with a few easy tweaks, just about any food can be transformed into good stuff that satisfies your nutritional needs, your taste buds, and even your nostalgic cravings.
When thinking of comfort foods, they usually have an appealing texture, rich creamy quality and full feeling in your stomach. Just one bite makes us think of home. 

So is it possible to take those comfort foods and make them with healthier ingredients?  It is certainly possible.
Many of the comfort food we think of today can be made with lower fat ingredients and higher fiber content to produce leaner healthier choices and still have all the great flavor.

Set yourself up for comfort food success. Whenever possible, prepare your comfort foods with recipes that have been given a nutritional tuneup and are lower in calories, fat, sodium and sugar.  Restricting certain foods can trigger strong cravings so don't restrict. Making a lighter version of it will satisfy you.
 Drink water not diet sodas- too much artificial sweeteners make you crave sugar.

Consider theses tip when lightening up your recipes:
1.Reduce the amount of high-fat, high sugar ingredients.
2.Reduce portion size.
3.Replace the high-fat, high sugar, high sodium ingredients with reduced fat, reduced sugar and reduced salt.
4. Remove some high-fat, high sugar ingredients that aren't really necessary to carry out the recipe.
5. Start with lean grass fed meats. Remove any fat and skin.
6. Reduce the meat in the recipe and increase the vegetables.
7.Reduce the amount of oil when sauteing.
8.Replace cream with fat-free half and half.
9.Use reduce fat cheeses.
10.When a recipes calls for sugar- cut the amount by half. 

Over time, the calorie and fat saving can really add up. These are all good practices to follow whether you are interested in reducing risks of health related diseases later in life..

We all love to enjoy a home cooked meals but we shouldn't have to pay the price with our health.

Daily Note : Benefits of Coconut Oil

Benefits of Coconut Oil
It seems that everything now-a-days is coconut based!

• coconut oil
• coconut butter
• coconut shreds
• coconut water
• coconut milk and cream
• coconut flour
• and even coconut soy sauce
• Coconut (C. nucifera) belongs to the Arecaceae (Palmae) family and the subfamily Cocoideae.

The flesh of the coconut is very high in healthy fatty acids. The composition of fat varies depending on the type and processing of the oil. Medium-chain saturated fatty acids make up approximately 90% of coconut oil with a slight contribution of mono-unsaturated fatty acids and poly-unsaturated fatty acids.

What’s so good about Medium Chain Fatty Acids?

Medium-chain saturated fatty acids (MCFA’s) are easily digested, absorbed, and utilized by the body, while freely crossing the blood-brain barrier in the unbound form, which means it can be used by the brain as an energy source but also for neurological health.

What’s also great is that virgin (unrefined) coconut oil is affordable, readily available, delicious and completely natural. It’s also…

• Anti-carcinogenic (prevents the spread of cancer cells and enhances the immune system)
• Anti-inflammatory
• Anti-microbial/ Infection fighting (bacteria, viruses, yeast, fungi, parasites and protozoa)
• An antioxidant (protects against free-radical formation and damage)
• Improves nutrient absorption (easily digestible; makes fat-based vitamins more available to the body – ie. vitamin A, D, E, K)
• Nontoxic to humans and animals
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  Coconut Oil and Topical Health Problems
  – when applied topically it is known for aiding, relieving, or even curing these health issues
  86. Acne – Often acne prone skin is actually too dry, which signals your glands to produce more oil and clogs the pores.
  87. Head Lice – topical application
  88. Allergies/Hay Fever – rub a little inside the nostrils for quick relief. The pollen will cling to the oil.
  89. Athletes Foot
  90. Toenail Fungus
  91. Back Pain and Sore Muscles
  92. Boils and Cysts
  93. Cellulite
  94. Circumcision healing – although I don’t support circumcision, coconut oil may help with healing.
  95. Decongestant – rub coconut oil on the chest and under the nose when congested from a cold or allergies
  96. Ear infection – place a few drops of coconut and garlic oil inside the ear twice daily for relief from pain. Also fights the infection itself.
  97. Genital Warts – genital warts often go away on their own after 2 years of the initial infection. Addition of topical coconut oil application over 6 month may be helpful
  98. Gum Disease, Gingivitis and Canker Sores – use as a toothpaste or rub directly on gums
  99. Herpes – applied topically and taken internally
  100. Hives – reduces the itch and swelling
  101. Pink eye – applied around and in the eye
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  This site is not intended, in any way shape or form to constitute, nor should it be considered, medical advice. The information contained on this website, does not serve or purport to serve as a substitution for the medical advice of a qualified practitioner, clinician, or qualified health care provider. The information in and through this website is general in nature. the information on this website can be improved or updated without notice. I am under no obligation to update this website, so information in the website may be out of date. I do not warranty the accuracy or completeness on this website. Use of the information on this website is entirely at your own risk. Please do further research for yourself.
  

10 Healthiest Paleo Foods

10 Healthiest Paleo Foods

Broccoli - Broccoli is one of the healthiest foods you can eat on any diet plan, including the Paleo diet. It will provide you with fiber, vitamins, minerals, and even some protein. Always choose organic.

Chicken Breast - Boneless, skinless pasture raised chicken breast is loaded with protein, and is low in fat, not that we’re counting fat grams on Paleo. Pasture raised is always the best.

Salmon - You’ll get a big boost in omega-3s from one serving of salmon, as well as tons of protein. Most health experts recommend eating it a few times a week, which is totally in line with the Paleo plan. Try it baked with fresh herbs and lemon.  When buying any fish look for wild caught. Eat Sockeye it’s a better choice. Its life span is 4 yrs so it doesn’t get exposed to as many toxins as other salmon.

Kale - This may be one of the trendier vegetables these days, but that shouldn’t deter you from eating it, as it contains plenty of vitamins and minerals, as well as fiber and some protein Kale chips are arguably the tastiest way to eat kale. Always organic whenever possible.

Apples - Nothing forbidden about this fruit. Apples are one of the healthier foods you can eat, and there are a recommended fruit on the Paleo diet. Try them every which way you can think of. As always go organic.

Almonds - Almonds provide a satisfying crunch, plenty of healthy fats, and fiber to help your digestion. Raw almonds or nuts are the best.

Grass-fed Beef - Keep your beef lean and you’ll be getting a high-quality protein and plenty of minerals without as much fat and cholesterol. With grass-fed you don’t have to worry too much about the fat % if you go the ground beef route.

Spinach - This should be your leafy green of choice, and can be used in a number of ways. The easiest way? Add it to a smoothie to make it green and boost your intake of fiber, vitamins, and minerals. Organic and non GMO.

Olive Oil - You’ll get plenty of healthy fats when you use olive oil. It will likely end up being your go-to oil for Paleo cooking.  When buying olive oil try and get virgin olive oil. You can also use coconut oil as well. Coconut oil should be unrefined and centrifuged is possible.

Beets - There’s a specific antioxidant in beets called Betalains, and these are pretty much exclusive to beets, making them an important part of your Paleo meal plan. Think organic or fresh from a farm stand when purchasing your vegetables. Grow your own if possible.

This site is not intended, in any way shape or form to constitute, nor should it be considered, medical advice. The information contained on this website, does not serve or purport to serve as a substitution for the medical advice of a qualified practitioner, clinician, or qualified health care provider. The information in and through this website is general in nature. the information on this website can be improved or updated without notice. I am under no obligation to update this website, so information in the website may be out of date. I do not warranty the accuracy or completeness on this website. Use of the information on this website is entirely at your own risk. Please do further research for yourself.