Category Archives: Healthy Eating

Intermittent Fasting

We’ve talked about this before with the 8 Hour Diet. That was using an 8 hour window to eat all meals and fasting the other 16. It may even delay Alzheimer’s symptoms. While most people use the 16:8 method of fasting, there are also other ways you can try to do this.

Another intermittent dieting plan is alternate day fasting where you eat 500 calories one day and whatever you want in between. Or maybe the 5:2 plan where you fast for 2 days and eat normally the others. (I think not.)

However you plan to try intermittent dieting, it is considered a healthy way to lose weight.

Eat foods higher in fiber, drink water in between, exercise when you want. Skip breakfast if you want, or make that first meal more of a brunch.

Peaches are in season

Peaches are just coming in season. Not the musician…the fruit. Peaches are native to Northwest China. It belongs to the same family as the cherry, apricot, almond, and plum, in the rose family. Peaches and nectarines are the same species although nectarines don’t have the fuzz peaches have on them.

There are over 300 varieties of peaches. They fall into three groups: freestone, clingstone, and semi-freestone. Of course you know freestone and clingstone is a descriptor of how the fruit clings to the pit, or stone in the center. My all-time favorite is known as the Red Haven. They have red streaks running through the flesh when they are ripe. Remember to buy organic because they are in the list of the Dirty Dozen put out by the EWG.

We recently tried grilling peach halves on the grill. They were so good! I just drizzled a tiny bit of light olive oil on them, some cinnamon, and a tiny sprinkle of sugar. I may even try to grill up a bunch and try to make a homemade ice cream with grilled peaches.

Do you eat lentils?

Lentils are edible seeds, also known as a pulse. They come in various sizes and colors. The most common are large green lentils and split red lentils. Split lentils have their outer covering removed and inside part removed and are split in half. They cook faster and are used as thickeners. Lentils can last up to one year in your pantry.

Canada is the largest producer of lentils. They are exported all over the world from there.

Lentils are high in protein and fiber. One-half cup provides 12g protein and 14% daily fiber. They have a low glycemic index which means they can help control dietary glucose levels. Lentils make a great substitute for potatoes as a carbohydrate. Making rice? Throw in some lentils – gives a great flavor.

Find some recipes here.

Source

Strawberries

Strawberries are in season right now! The more local you can get them, the better they are. However, you should still try to buy the organic strawberries if you can.

Many of the strawberries we see in our grocery stores are grown in California or Florida where they will grow from January through November.

Choose bright dry firm berries with caps attached. They don’t get any riper after they are picked so you can avoid the ones with white or yellow on them. Make sure they have a strong strawberry smell.

To store them, do not prewash. It is recommended they are stored in single layers if possible, on paper towels. Keep them stored until you are ready to use them. If you have a strawberry huller, you can use that otherwise gently put a small knife in the top next to stem and gently circle around the stem and pull it off. Try to eat them within a few days.

To freeze your own strawberries, hull them and lay them in a single layer on a baking sheet and freeze solid. This way they won’t stick together in a clump. Put them in a resealable freezer bag or storage container. They should keep up to six months.

Strawberries are great in salads, vegetable or fruit; on ice cream, in oatmeal, in yogurt, with balsamic dressing. They are a great source of vitamin C and low in calories.

Source:
https://www.thespruceeats.com/

Various types of Milk

When recipes call for milk, it most often means regular dairy cow milk. There are many people who cannot tolerate milk so they look for alternatives. Also people who follow ketogenic or caveman diets will opt for almond or coconut milks. Other milks available are soy milk, rice milk, and if you can find it hemp milk.

Let’s do some comparisons, looking at just the calories, amount of fat, and amount of protein in each of these:

Almond milk (1 cup) – calories: 30; fat: 2.5g; protein: 1g
Coconut milk (1/4 cup) – calories: 110; fat: 11g; protein: <1g Soy milk (1 cup) - calories: 110; fat: 4.5g; protein: 8g Rice milk (1 cup) - calories: 120; fat: 2.5g; protein: 1g Whole cow's milk (1 cup) - calories: 150; fat: 8g; protein: 8g 2% cow's milk (1 cup) - calories: 130; fat: 5g; protein: 8g 1% cow's milk (1 cup) - calories: 110; fat: 2.5; protein: 8g Fat-free cow's milk (1 cup) - calories: 90; fat: 0; protein: 8g So to conclude if you want the protein you are better off with cow's milk. If you cannot tolerate it, soy milk is a good replacement choice if it's protein you want. Coconut milk is the worse for more calories, more fat, and less protein - and that is just a quarter cup serving.