Health And Fitness

Health and fitness involve good food plenty of body-mind exercise and simple meaningful life.

A healthy diet begins at home and with proper knowledge and technique, it is easy to ensure that you and your family live a healthy lifestyle that facilitates good health for long life.
There are different facets to healthy cooking, all with their own goals:
• Low Fat/Heart Health
• Low Carb
• Low Cholesterol (Synonymous with Heart Health)
• Low Calorie
• Low Sodium
• Low Sugar
It is common for these categories to interlace, and it’s also typical of people to choose from more than one category.
No matter the specific goals people might have, one thing that should concern everyone is heart health and healthy weight management.


3 biggest risk factors for heart attack:

• High Blood Pressure
• Smoking
• High LDL Cholesterol





Diabetes, overweight and obesity, poor diet, lack of exercise and too much alcohol are also risk factors for heart disease.
Both heart health and healthy weight management start in your own kitchen. And when you have kids it’s crucial to live by example and teach them healthy habits that they will learn and follow for life. This is even more crucial when conditions such as Diabetes, obesity and heart disease run in your family.
Many times people think about their diet when it’s too late, such as, after a heart attack, or after a diagnosis of clogged arteries or when they are diagnosed as pre-diabetic as a result of obesity.


Diabetes Statistics

According to the Center for Disease Control, and other experts, Type 2 Diabetes is a preventable form of Diabetes that is so very common these days as it accounts for about 90% to 95% of all diagnosed cases of diabetes; the other cases are cases of Type 1 Diabetes that is purely genetic and not preventable.


Biggest risk factors for Type 2 Diabetes:

 Poor diet
 Excess weight (especially belly fat)
 Lack of exercise
 Family history


If one parent has Type 2 Diabetes, their child’s risk of developing Type 2 Diabetes is 15%, but, if when both parents have it, the risks to the child increases to 75%.
Type 2 Diabetes can be avoided by starting early in healthy cooking and following a healthy diet and setting such an example for your children.
How A Healthy Diet Prevents Disease.

We live in a “super size” world, where double baconcheeseburger, extra-large fries and a tub of soda is commonplace and suggested by most drive thru attendants.
Healthy cooking at home can go a long way to counteract this world around us and to control what goes into our bodies, to support a long, healthy and disease-free life.
According to Whole Foods Market’s annual Food Shopping Trends Tracker survey, 20% of parents make sure to provide healthy food for their children even when it costs more. Also, 41% of people who cook at home reported they do so to ensure that they eat a proper and nutritious diet.
A Cambridge study showed that people who cook up to 5 times a week were 47% more likely to still be alive after 10 years.
The Nurses’ Health Study found that weight loss was greatest among individuals who consume more vegetables, yogurt, and nuts.



Your Kitchen Your Control

One of the most important aspects of healthy cooking and choosing to do so is the fact that when you do, you have full control of the ingredients that go into the meals you eat along with the cooking methods chosen to cook those meals.
That control is integral to a healthy lifestyle, because typically when you consume meals cooked by others, such as, those prepared at restaurants you really only have an inkling of what ingredients are used or how the foods are prepared.

Sometimes when people think about healthy cooking they think it means removing certain foods and ingredients, but, they do not consider that it includes adding an abundance of food that is healthy, tasty and supports a healthy body.
Another key aspect of healthy cooking is substitutions, this means substituting something unhealthy with some other appropriate and relevant ingredient that is healthy.





For example, using non-fat Greek yogurt instead of sour cream in dips and sauces.
Besides ingredients, healthy cooking greatly revolves around proper cooking methods and tools. Choosing healthy foods in order to eat right is important; however, it is just as important to know how to prepare these foods in a healthy way.
If you choose to change the way you eat, you may need to learn some better cooking techniques. In fact, when healthy ingredients are not prepared in a healthy manner, it negates their purpose. For example, steamed fresh vegetables support healthy cooking. But, when those same vegetables are covered in batter and deep fried, then that would not constitute a healthy dish.

In order to begin with healthy cooking and a healthy diet, it’s important to understand proper nutrition.
While the experts have changed their minds over the years, there are some things that always hold true. Bad fats should be eliminated as much as possible and a healthy diet always consists of proper servings from the various food groups on the United States Department of Agriculture’s Food Pyramid, and especially those from the vegetable and fruit groups.


Here are the recommended daily servings from each food group:




Another essential step in healthy cooking is ingredients, and an important element of identifying healthy ingredients is learning to read food labels.
Food labels can be confusing, and for those who don’t have a basic understanding of what they mean, it can be like reading an unknown language. Worse than not understanding what they mean is having a misconception about some of the terms used.
Manufacturers, usually want to maximize their profits, and use these misconceptions to lure people into buying stuff which they think is good for them.
Terms such as “organic” or “natural” can be misleading. People often equate these terms with healthy food, but, this might not always be the case.
Natural
“Natural” foods contain only those ingredients which are found in nature, but, that does not make them “healthy.” A food product can have a huge amount of calories, sugar, and salt, and still, be “natural.”
Organic
Similarly, foods that carry the label “organic” are those which are grown without the use of artificial chemicals, but, they still might be bad for your health. The standards for the labeling of products as organic are governed by the Department of Agriculture (USDA). An organic product can still have a tremendously high percentage of sugar, like premium ice cream, making it less than ideal for a healthy lifestyle.



Low Fat Or Fat Free
Similarly, a “low-fat” or “fat-free” product can have a lot of sugar, and calories, which, makes it very fattening.
Reading Food Labels
It is mandatory by law that packaged foods supply nutritional information. Deciphering the information on the nutrition label is essential in order to lead a healthy lifestyle.


• The amount of servings per package and the size of one serving is mentioned at the top of the label. Serving size is important in order to calculate the number of calories and other nutrients you are consuming for each individual serving of the product.


• Calories: A calorie is a unit of energy, and in food refers to energy consumption through eating and drinking, as well as, through physical activity.When one eats more calories than they burn it results in weight gain.


Calories From Fat: Calories come from, fats, proteins, and carbohydrates. This part of the food label indicates just how much fat the food has, and is an added perspective to fat content.


• Percentage of the daily value (%DV): This tells you the amount of nutrient present in a single serving, compared to the recommended daily intake value. The recommended intake value is based on a daily diet of 2,000 calories. You might need more or less depending on your activity, age, gender, and your personal weight change aims.
A food that has less than 5% of a particular nutrient is considered to have a low of an amount of that nutrient, higher than 20% means the food contains a high of an amount of the nutrient.


• Nutrients: protein, carbohydrates, calcium, dietary fiber, vitamin A, vitamin C, and potassium are the ones that are vital for your health; opt for foods with higher amount of these nutrients.
Protein: Adults should eat a minimum of 0.4 grams of protein daily for every pound of body weight.


Carbohydrates: A type of macronutrient that includes, both simple and complex varieties. The complex carbs (good) come from whole grains, vegetables, and fruits. The simple carbs (bad) have little or no nutritional value and are typically found in foods like candy, sweets and refined sugar, white rice and slices of bread.

Fiber is an essential nutrient and helps with weight loss.


• Sugars: Refined sugar should be consumed in moderation. Those foods that are high in processed sugar, cookies, candy, cakes, should be eliminated as much as possible to support healthy weight management and to reduce the risk of Diabetes.


• Fats, cholesterol, and sodium should be eaten in moderation.
If you want to reduce your heart disease risk, consume foods with higher dietary fiber and less fat, sodium, and cholesterol.


Not all fats and cholesterol are bad for your health:
 Unsaturated fats, when consumed in moderate amounts, are healthy. No more than 7% of total daily calories should be from saturated fats.


 Trans fat should be avoided like the plague, aim to consume the lowest possible amount of trans fat daily, less than 1% is recommended by the American Heart Association.
Two Types Of Cholesterol: High-density lipoprotein (HDL – good cholesterol) and low-density lipoprotein (LDL – bad cholesterol). Look for foods with higher amount HDL and lower amount of LDL.
Sodium: Excessive sodium can increase blood pressure; many foods have really high sodium content without tasting “salty.” Always check the %DV before buying and don’t add salt to foods that are already high in sodium.

Cooking Tips For Heart Health

The heart is a marvellous organ, it beats and beats for years and years, but, sadly heart disease is topmost on the list of things that kill people in America. Heart disease is can cut several precious years from your life.
Many studies have demonstrated that the risk of heart disease is increasing among young US adults and this increase is mostly linked to an unhealthy lifestyle and diet. So, eating a heart-healthy diet and regular cardio exercise is key.
Are you wondering how to eat better? Afraid it might be tough and complicated? Well, follow these simple tips and guidelines to ensure that your diet changes from one that increases your risk of heart disease to one that

Low Fat Cooking

A low-fat diet involves limiting the amount of food that is high in fat content. Having a low-fat diet comes with many benefits, with the main two being lowering the risk of heart disease and for healthy weight management. There are many ways in which to cut back on fat when cooking, without losing the flavor of the food.

Tips To Reduce Fat In Cooking

• Use only heart healthy oils for cooking, dressings, baking and marinades, such as, canola, soybean and flaxseed.

• Deep-frying food items results in addition of a lot of fat and calories and should be avoided.

• Heart healthy cooking methods include, braising, grilling, steaming, baking, roasting, stewing or stir-frying.

• Make the best use of the large variety of spices and herbs to add a lot of flavor with any fat. They work amazingly well for enhancing the flavors of salads too, no need to use oil for salad dressings.

• Don’t eat mayonnaise every day; it is basically an emulsion of oil and egg yolks, extremely dense in calories and fat. Opt for low fat and healthier sauces and condiments, such as mustard and non-fat dressings. There is also the option of Canola Mayonnaise a much better choice for heart health.

• Remove as much fat and skin as possible from your meats and poultry. This will decrease the fat by as much as 75%.

• Avoid processed meats like bacon, salami and hot dogs as they are high in saturated fat.

• When buying pork or beef, choose the leaner cuts. Looks for cuts that are labeled “round” or “loin.”

• Use skim milk cheeses for recipes and snacks.

• Choose skim milk, there are 2%, 1% and non-fat options available.

• Use spices and herbs, orange or lemon juice, vinegar, non-fat Greek yogurt, wine and vegetable broth for marinades and to add more flavor with no fat.

• Avoid cakes, pastries, cookies, pies, doughnuts and crackers. These foods have a lot of calories and fat. Many manufacturers use the very harmful partially hydrogenated vegetable oil (Trans fat) too. Read the labels and choose smartly.

• Cook stews, boiled meats, soups and other liquid based dishes the day before serving, in these dishes the fat cooks into the liquid so that when refrigerated it hardens at the top and can be easily removed.

• When browning meat before placing it in the oven, such as for roasts, use the broiler with a drip pan so fats drip away from the meat, instead of browning in a pan where fats actually sear back into the meat.

• Duck and goose are high in fat, chicken and turkey are lower fat options.


6 Low Fat And Healthy Meal Ideas


Chicken Breast with steamed Brown Rice and Vegetables:
1. Steam brown rice with parsley, carrots, spinach, onion, green peppers and chicken breasts for 30 minutes.
2. When it is ready, add olive oil and some herbs and spices like rosemary and turmeric.
Steamed Carrots:
1. Steam carrots with a few cloves of garlic.
2. Then blend them together and serve with olive oil and fresh herbs.
Turkey Meatballs with Mediterranean Steamed Veggies:
1. Make meatballs with any recipe, just use Turkey instead of ground beef. Make it healthier by using whole wheat bread crumbs instead of white.
2. Steam tomatoes, onions, peppers, eggplant and garlic for 15 minutes. Then blend them together, add olive oil, olives and fresh herbs.
Veggie Soup With Chicken Breasts And Lentils:
1. Boil cubed chicken breasts for about 6 minutes.
2. Add carrots, lentils, peas, cabbage, turnips, cauliflower, and onion and cook for 10 minutes.
3. Add some herbs, parsley olive oil and smashed cloves of garlic, and cook until chicken is tender.
4. Serve with hot whole grain rolls.
Whole Grain Pasta With Grilled Chicken Cubes, Herbs And Vegetables:
1. Boil any shape of whole grain pasta.
2. Grill chicken breasts and cut into cubes.
3. When pasta and chicken are done toss the two together with a little olive oil, fresh garlic, oregano, basil, cherry tomatoes, slices of steamed zucchini and a little parmesan cheese. You can add any and all vegetables that you love into this recipe.
Broiled Fish, Vegetables And Sweet Potato Wedges
1. Broil any fish, Salmon is a good choice because it’s full of nutrients and Omega 3s.
2. Make a vegetable side, can be a fresh salad, steamed medley or even a stir fry blend.
3. Cut sweet potato into thick wedges, drizzle a little bit of canola oil and bake at 375F until crispy on the outside and tender inside.

Cooking With Lower Fat Proteins

Protein is an essential part of a healthy diet, however many proteins have a lot of fat. It is important to choose foods that are high in protein to keep your energy levels up, but, low in fat in order to maintain heart health and weight.
Protein-rich foods include eggs, black beans, soybeans, chicken and red meat.
Eggs do have cholesterol, but the American Heart Association says that healthy people can safely eat one egg per day.
Some recipes may call for proteins that have a higher fat content than others, but, in order to make a dish healthier, you may choose to replace it with a lower fat protein.

In order to do this with meat, for example, you will need to choose either leaner alternatives or leaner cuts.
Poultry, in general, is much leaner than other meats as it is naturally lower in fat.
Turkey and chicken white meat (breasts) are especially lean, as compared with dark meat.
When cooking hamburgers and other recipes that call for ground beef, consider replacing it with ground turkey breast which can significantly cut the amount of fat in your burger. To put this into perspective, if you have a pound of ground beef, you will find about three grams of saturated fat in comparison to around half a gram of saturated fat in ground turkey breast. You can also add tofu to replace some of the beef for lower fat and calorie burger.

List of Lower Fat Proteins

• Chicken/Turkey/White Meat Pork (the leanest selections are skinless white meat portions)

• Egg Whites

• Cottage Cheese

• Non-Fat Greek Yogurt

• Soybeans or Edamame

• Beans – Most beans contain 14 to 17 grams of protein and less than 1 gram of fat per cooked cup.
 1 cup soybeans has28 grams of protein
 1 cup tempeh has 30 grams of protein
 1 cup lentils have 18 grams of protein
 1 cup garbanzo beans/hummus has 14.5 grams of protein
 1 cup pinto, kidney, and black beans have 13-15 grams of protein

• Soybean Tofu and Tempeh

• Nuts and Seeds High In Protein

 Cashews
 Sesame seeds
 Tahini
 Walnuts
 Pistachios
 Almonds

• Steamed Fish And Seafood – You can get around 15 to 20 grams of protein with as little as 1 to 4 grams of fat in 3 ounces of salmon, cod, haddock, bass, carp, flounder, or halibut

Clams, mussels and scallops have a whopping 15 to 20 grams of protein with only 1 to 4 grams of fat.

Vegetable Proteins

 1 cup broccoli has 2.5 grams with 0.2 grams fat
 1 cup spinach has 1 gram protein and 0.1 grams fat
 2 cups cooked kale has 5 grams protein and less than 1 gram of fat
 1 cup boiled peas have 9 grams protein and 2.3 grams of fat

Low Calorie Cooking

Calories are the energy source that our bodies need, and having a diet with the right amount of calories can allow us to have a happy, healthy life. However, if you don’t consume enough calories, or you consume too much, it can result in health complications.
Somewhere in the human psyche diet and starving became one and the same, but that way of thinking is for people who have no imagination. The best part of dieting is meals that are both healthy, delicious and prepared with wholesome goodness without adding too much fat and calories.
Be open-minded when it comes to low-calorie cooking and it can actually be fun experimenting with so many different alternatives.
Low Cal Cooking And Eating Tips

• The Internet is loaded with low-calorie recipe versions of popular dishes that are long on flavor and short on fat. There are many ways to spice up dishes with ingredients that are low in fat, and calories, but, big on taste.

• By choosing the right ingredients, you can drastically cut back on calories you consume and be full and satisfied. For example, eating a lot of vegetables will yield a lot of food with very little calories and a lot of essential vitamins and minerals. Basically, the more vegetables you include in every meal, the more food you can eat and still lose weight.

• Meatloaf and meatballs can be made with a lot fewer fat calories by substituting ground beef with ground turkey.

• Fiber is an essential element in low calorie eating as it keeps you full longer resulting in less intake of food and healthy weight management. Green leafy vegetables and whole grains are the best choices in fiber-rich foods.

• When cooking, a great tip if you want to cut back on the calories is to replace some meat with wholesome vegetables. You can enjoy soups, stews or casseroles, which can still be high in flavor without the meat.

• If you are cooking a dish that requires cheese, try using half the quantity of a stronger flavored variety. Some cheeses with strong flavors include sharp cheddar or gorgonzola. You will still have the cheese flavor with half of the calories.

• Enjoy egg white omelets, you can cut out 54 calories per egg, 41 of which are from fat, by eliminating the yolk.

• If you’d rather sit and watch paint dry rather than go on a diet for fear of bland tasting food and low calorie-no-flavor ingredients, think again. There is a whole world of herbs and spices out there waiting for you to try.

• High-fat foods are often high in calories, so choose lower fat options.

• Cook on a pan with a zero calorie cooking spray instead of butter or oil.

• Avoid foods with a lot of cheese and creamy sauces.

• Choose non-fat or low-fat dairy products.

• Non-fat Greek yogurt can be used as a substitute in dip recipes for the highly caloric sour cream and mayonnaise ingredients.

• Skip all processed foods, they are loaded with calories and bad fats which increase calories. This includes chips, cookies, soda, and many “so-called healthy” granola bar products.

• Avoid processed sugar and sweets, these are loaded with empty calories that hold no nutrition and only add pounds, choose fruits and nuts for snacks.

Vegetables: Natures Perfect Food

Eating an abundance of vegetables each and every day is critical for good health, nutrition, weight loss and long term weight management.
Low In Calories
Vegetables are very low in calories, in fact, many vegetable’s calorie content is insignificant, and so they can be eaten in in unlimited amounts.
Nutrient Rich
They also contain essential anti-oxidants, vitamins and minerals.
Antioxidants protect the body from various types of oxidant stress, cancers and diseases and also increases its capacity to fight against conditions because they increase the body’s immunity potential.
Fiber
Vegetables are also important sources of fiber, both soluble and insoluble. Fiber regulates digestion, and protects the body from conditions like hemorrhoids, colon cancer, chronic constipation, and rectal fissures.
Fiber is also essential in weight management as getting the recommended daily dose of keeps you full longer and keeps the body balanced.

Recommended Daily Intake

The United States Department of Agriculture recommends that people eat a minimum of 3 to 5 servings of vegetables every day.
And, those seeking to lose weight or maintain a healthy weight will be glad to know that since vegetables, especially, green ones, are so low in calories that they can safely fill a plate in abundance, which, allows people to eat more while losing weight.
Frozen Versus Fresh Vegetables

Frozen vegetables are just as good and sometimes better than fresh, since, many varieties are available year round. Frozen vegetables also keep much longer and so can eliminate the need to go shopping more often for fresh. Of course, not all vegetables are available in frozen, but, those that are, such asbroccoli, spinach, carrots, green beans, lima beans, stir fry mixes, etc., are all great options for healthy cooking.
Green Vegetables

Green vegetables are very low in calories and can be eaten in abundance for good health, energy, nutrients and weight loss.
They are also very low in carbs and so make a great food choice for those who have or are concerned with Diabetes and weight loss. Nutrients include, Fiber, vitamins, A, C, E and K, and also calcium, potassium and magnesium.
Choices.

• Asparagus
• Green Cabbage
• Broccoli
• Swiss chard
• Bok Choy
• Spinach
• Brussels Sprouts
• Celery
• Artichoke
• Cucumber
• Kale
• Green Beans
• Cilantro
• Snow Peas
• Sprouts

Green Leafy Vegetables

Dark green leafy vegetables offer the most nutrients calorie for calorie than any other food.
Along with all the nutrients offered by the other green vegetables, they are also a source of various phytonutrients, which include, beta-carotene, lutein, and zeaxanthin. These protect the body’s cells from damage and a lot more.
Dark green leaves also contain small amounts of Omega-3 fats, a lot of fiber, and since they are already low in carbs and so high in fiber they generally do not even count carb-wise at all.
Choices
• Spinach
• Mustard greens
• Broccoli
• Kale
• Collard Greens
• Turnip greens
• Swiss Chard
• Romaine Lettuce
• Cabbage
• Parsley
• Watercress

Red, Yellow And Orange Vegetables

Color veggies are rich sources of iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, vitamin K, calcium, magnesium and potassium.
Red tomatoes offer high concentrations of lycopene, which is an incredible antioxidant that helps to prevent various cancers.
The American Diabetes Association recommends squash,which, is available year round in both winter and summer varieties. It also provides a high amount of vitamins A and C, B vitamins, along with iron and calcium.
Choices

• Carrots
• Baby corn
• Corn
• Squash
• Tomatoes
• Radishes
• Peppers



White Vegetables

The University of California Cooperative Extension has reported that white vegetables help to reduce the risk of various health conditions, including, heart disease, cancer and some types of infections. They also help to lower cholesterol and regulate high blood pressure.
Choices

• Cauliflower
• Mushrooms
• Jicama
• Water Chestnuts
• Onions
• Garlic
• Bamboo shoots
• Leeks
• Scallions



Purple Vegetables

Vegetables that have a deep purple color offer phytonutrients, and most importantly the essential antioxidant-rich flavonoids.
Purple vegetables, such as turnips are low in calories and are a good source of fiber, protein, and B-vitamins.
Choices

• Eggplant
• Turnips
• Purple Cabbage
• Rutabaga



Cautionary Vegetables And Diabetes

There is some concern as to certain vegetables for those with diabetes or those who are pre-diabetic.
According to the American Diabetes Association, potatoes, corn, peas, and other similar starchy vegetables are higher in carbohydrates and really ought to be classified as starches.
These starchy vegetables are what are known as insulin triggers, which means they have more of an impact on blood sugars. This can also be problematic for those who are not diabetic, but simply, want to lose weight, in which case, they should be eaten in moderation, and especially potatoes as they are quite fattening.



Using Vegetable In Healthy Cooking

There are unlimited ways to add vegetables to every healthy cooking. They can be eaten raw as well, so they make great snacks. Eating them raw is the best way to get the most nutritional value. Raw vegetables can be eaten in salads and snacks.
How To Cook Vegetables

The best way to cook most vegetables is by steaming. The key to vegetables is to never overcook them because it is easy to cook out their nutrients. Steamed vegetables will have vibrant color and taste fresh and delicious.
Boiling is the worst way to cook them because the boiling water will quickly kill all the essential nutrients.



How To Steam Vegetables

You can buy a vegetable steamer, which is the easiest and most convenient method. There is also a simple pot method.
Pot Method
1. Simply add a tiny bit of water to the bottom of a pot
2. Bring to boil
3. Place vegetables inside
4. Set the heat to low
5. Cover with an airtight lid and steam until they turn a bright color.



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Other options to cook vegetables are:
• Grilling on an open flame
• Pan
• Microwave steaming
• Wok

Healthy Cooking Tools

Nonstick And Hard Anodized Cookware
Nonstick cookware allows you to cook foods without oil and butter without food sticking to the pan.
There are many varieties available in nonstick cookware, but, in this case you get what you pay for. It’s best to spend more and get long lasting quality.
With a durable non-stick surface, there is no need to use a lot of butter or oil to season food or protect it from sticking because a little goes a long way with this technology. Hard Anodized cookware can be bought by piece or in sets that include various sizes of pans and pots. There is also bakeware available.



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Pressure Cooker

Pressure cookers use less energy and retain more nutrients in the foods you love. It makes healthy foods like grains and legumes more digestible. Pressure cookers reduce unsaturated fat in cooked meat and retain nutrients in food.



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Bread Maker
According to the American Heart Association eating whole grain foods (brown) instead of white starches may lower your risk for heart disease by 33%.
This includes white bread products that are loaded with unhealthy carbs, low amounts of fiber and are culprits in weight gain.
Getting a bread maker gives you full control of the ingredients in bread and allows you to make use of the healthiest flours. Making bread at home also eliminates the ingestion of preservatives that are found in store-bought products.



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Breville JE98XL Juice Fountain
At home Juicing of fruits and vegetables has become very popular in the last couple of years as it is an ideal way to get pure nutrition without the added sugar and preservatives usually included in store-bought juice products. Also, juicing has been shown to help the very obese lose significant amounts of weight as well.
The Breville Juice Fountain comes with 850 watts of power and will take your diet and juicing to new heights. For more “dense” ingredients blend at top speed, 12,000 RPM, to whip up that tasty concoction of apples, peaches, pears, plums, and even cantaloupe into a frothy mix.
For less dense fruits, such as, berries, grapes, oranges, grapefruits or even kiwi, use the Breville JE98XL at half the speed to get fresh homemade juice that only nature could bring, but, at a slower rate to keep the flavor intact.
The Breville JE98XL also juices any vegetable and the various settings allow for the maximum flavor of fresh produce to shine through.



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Clay Pans
Clay pans facilitate a slow cooking process and allow foods to retain their precious vitamins.
Since they are made of alkaline, the clay will interact with acidic food, thereby neutralizing the PH balance.
When nutrients are retained, the natural flavors of cooked food will shine through, making all dishes taste better.



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Food Processor
Healthy cooking and a healthy diet in general centers on a variety of fruits and vegetables that should be consumed daily.
One of the issues with vegetables and fruits is that they can take prep time in slicing, dicing and the like.
A food processor makes this work quick and easy and can save hours in chopping, dicing, slicing, pureeing, mincing and julienne-ing.
With a food processor you can prep vegetables for a week of cooking, and also fruits for snacking. And, when you are tired after a long day at work having those vegetables ready to go makes it much more likely to stick with healthy cooking and healthy snacking.



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Immersion Hand Blender
An immersion blender allows you to cook healthy, delicious, and homemade soups, sauces and other tasty, filling, and best of all natural recipes.
Make a fresh pureed vegetable soup and eat a cup before any meal. You will eat less and you’ll be satisfied until your next meal rolls around, as the natural complex carbohydrates that are contained within natural foods will keep you full and full of energy.



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Cuisinart GR-4N 5-in-1 Griddler
For the weight and health conscious, the grill is an excellent choice. The Cuisinart GR-4N 5 in 1 Griddler drains a lot of the fat from meats leaving a leaner protein on top of the grilling surface.
This portable and easy to use indoor grill allows for great flavors of meats, pork and poultry to shine through with a lot less fat for a heart-healthy lifestyle and for weight control too.



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Misto Brushed Aluminum Olive Oil Sprayer
While olive oil is very heart healthy, it’s still has a lot of calories.
When used too liberally it can cancel out any health benefits it may have had, had you consumed it in moderation, and this can be difficult with oil as it tends to pour out quickly from the bottle.



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Food Mill
Forget buying canned sauces, store made dips and even hummus. A food mill allows to once again control the ingredients and control your health.
Food mills are a simple yet mighty kitchen tools because they can grind up vegetables and fruit in the blink of an eye.
Want to make fresh marinara? Sounds great!
Apple sauce? Yes, please!
Control the ingredients and control the calorie and fat content and stop eating unwanted preservatives, added salt, sugar and other additives that are included in canned and prepared products.



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Food Scale
A good scale is essential in portion control and weight management. Whether you want to lose pounds or maintain a healthy weight, getting a food scale will allow for the most precise portions in healthy cooking and eating.



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