DO I FREEZE?

DO I FREEZE?

Freezing food is ideal when you have leftovers or, so you can have easy meals prepared ahead of time for those busy days.

Here are 4 tips:

  1. Freezer burn occurs when moisture is lost or ice crystals evaporate from the surface of a product. Having the right container or packaging will help avoid freezer burn.
  2. When freezing mince flatten out so it becomes long and thin. This way it will freeze quicker and thaw quicker too. The same goes for chops and steak having only one layer of meat instead of several thicknesses.
  3. The best way to freeze vegetables is to blanch, microwave or steam first before freezing as you shouldn’t freeze vegetables raw, however you can freeze fruit raw.
  4. Label your food before you freeze with the name of the dish, the date it was frozen and how many it serves, this way you will avoid mistakes. Never re-freeze food once defrosted.

Article Submitted by ANNETTE SYM Symply Too Good To Be True – Making Health A Habit

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Cut the Kilos by Making Small Changes

Cut the Kilos by Making Small Changes

Losing weight doesn’t mean that you have to make sweeping changes that feel impossible to follow.The best way to change your diet in order to lose weight is to make gradual changes that you feel comfortable with. This provides a more natural method for losing weight that is easier to stick with long term. Eventually, as you make small, healthy changes to your diet, maintaining your weight will become second nature to you. The following are a few suggestions for getting started.

Many people count kilojoules but forget to include the beverages they consume each day. The unfortunate truth is that kilojoules can quickly add up when beverages are included in the count. Soda, lattes and cappuccinos, sweetened teas, and juice are common culprits for weight gain. It’s important to stay hydrated. However, your waistline will benefit by making water your primary beverage throughout the day. Stay away from soda and other sugary drinks. Opt for unsweetened tea and coffee. Try not to consume too much juice and make sure that it hasn’t been artificially sweetened.

Whenever you are looking for a way to improve the flavor of food, reach for low-calorie condiments instead of sugary or fattening dressings. On that note, a great way to reduce kilojoules is to check the ingredients on food items. For instance, many ketchup brands contain a great deal of sugar, and creamy salad dressings are packed with fat. Make a habit of checking ingredients and you will learn to avoid foods that will cause weight gain.

Another small change that you can make in your daily life that will promote weight loss is to find simple ways of increasing your level of physical activity. For example, take the stairs instead of the escalator when shopping. By making small changes in both your diet and in getting from point A to point B, you will be well on your way to maintaining a healthy weight.

 

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The Truth about Kilojoules – Eating Too Few Will Make You Gain Weight

The Truth about Kilojoules – Eating Too Few Will Make You Gain Weight

Is one of your New Year’s Resolutions to loose weight – consider this…

When most of us consider a weight loss plan, the first thing that comes to mind is reducing how much we eat. The number of kilojoules you consume on a daily basis will affect your metabolic rate. While reducing kilojoules can promote weight loss, it is possible to go too far to the point where your metabolism will actually slow down. Your body depends on food for energy. If you aren’t consuming enough to provide adequate fuel for daily activities and your body’s basic processes, your body will begin to conserve energy by slowing downing how quickly it metabolizes food. In other words, consuming too few kilojoules will defeat the purpose of going on a diet in the first place.

Why does eating too few kilojoules cause your metabolism to slow down? If your kilojoule intake dips too low, your body is likely to go into starvation mode. Your body’s metabolism processes slow down at this point in order to burn fewer kilojoules and thus conserve your body’s energy stores. This may cause dieters to hit a plateau as far as weight loss is concerned.

People who attempt to lose weight by starving their body of kilojoules become frustrated when they hit a weight-loss plateau. Many individuals then binge on food and begin to gain weight again. Instead of getting stuck on this unhealthy cycle of starving yourself and then binging on food, it will benefit your health and your waistline the most to take on a reasonable diet and fitness plan. By incorporating healthier foods into your diet, eating smaller portions throughout the day, and exercising on a regular basis (even if it’s just a walk every day), you will begin to lose those unwanted kilos while keeping your energy levels up. Take on a comprehensive approach and you will succeed in getting the physique you’ve always wanted.

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5 Ways to Support Your Immune System with Food

5 Ways to Support Your Immune System with Food

Lemons – Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip: Add a slice of lemon to a cup of warm water or green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

Broccoli – One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients. The same serving also helps stave off numerous cancers.

Quick Tip: Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient).

Sweet Potato – One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip: Let your potato cool before eating – research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

Garlic – Garlic is a powerful disease fighter that can inhibit the growth of bacteria including E. coli. Allicin, a compound found in garlic that works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip: Crushed fresh garlic releases the most allicin. Don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

Spinach – contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip: Spinach is a healthy and flavourless addition to any smoothie. You won't taste it, I promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice and ice.

Submitted by: ANNETTE SYM –

W: www.symplytoogood.com.au for more tips and recipes.

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Winter workout – Indoor exercises to keep you active in the colder months

Winter workout – Indoor exercises to keep you active in the colder months

As the weather gets cooler, it may seem tempting to spend most of your time rugged up with a blanket watching you favourite TV show, but remember: summer bodies are made in winter!

Get off the couch and keep active with these simple exercises you can do in the comfort of your own home. No equipment is required and each exercise will help you increase your strength and mobility throughout the winter.

Wall push ups: Place your hands on a wall at shoulder height. Slowly bring your chest into the wall and then push away until your arms are fully extended. Repeat 20 times.

Squat hold: Place your back against a wall and lower until your knees are at a 90 degree angle. Keep your back straight and chest up. Hold for 30 seconds.

Calf raises: Holding onto the back of a chair for support, lift one leg so you are balancing on one foot. Slowly raise your heel until you’re on your tiptoes and balancing only on the ball of one foot. Lower back to the ground slowly. Repeat 20 times on each side. 

Bridges: Lie on the ground with your hands by your sides. Bend your legs and bring your heels up to your bum. Push into the ground with your arms, lift your hips up as high as you can and then lower. For an extra challenge straighten one leg and keep it off the ground. Repeat 20 times.

Reverse crunches: Lying on your back, keep your lower back pressed into the ground as you crunch your knees up to your chest, then straighten them out again. Repeat 20 times, trying to make sure your feet do not touch the ground throughout the exercise.

Submitted by Ashley Hunt

W: www.ashleyhunt.com.au

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Why Use Fermented Foods

Why Use Fermented Foods

I mention fermented foods and most of my clients screw up their faces and head for the hills…but why? 

I recall being the ripe old age of 23 and visiting Germany.  I was absolutely horrified that every dish was accompanied by sauerkraut!  How could anyone possibly eat it, let along it be good for you?… and then I got sick and my whole perception changed as my journey to heal my gut began.

Fermented foods have been around for a very long time, but we have become a fast food nation where convenience has over-ridden healthier food choices and as a consequence our digestion and overall health have suffered.  The literature around fermented foods and its traditional uses is phenomenal, so why is it only now we are standing up and paying attention?

Your gut is your second brain, so doesn’t it make sense to nurture it?  The majority of people I see in clinic have in one shape or another compromised digestion, so here are a few reasons as to why you should incorporate fermented foods into your diet:

  • They are CHEAP! – especially if you make your own. 
  • They are pre-biotics so they enable our gut to absorb more nutrients from our foods and work to help boost immunity.
  • Fermented vegetables mature in their own juices and remain in their raw state, so less nutritional loss.
  • They are rich in B-vitamins so they support healthy gut function and support  the nervous system.
  • Fermented foods stimulate stomach acids which decline as we age
  • Many grains contain phytates and other enzyme inhibitors that block the absorption of calcium and other important nutrients.  The fermentation process neutralises these and also breaks complex starches into simpler sugars facilitating better absorption.

The scope of fermented foods is huge so I encourage you to try incorporating some into your diet or even try your hand at fermenting your own foods – there are some fantastic workshops around so why not try making your own kimchi, sauerkraut or even cheese! 

Submitted by Juanita Emmerton, ND Red Suva Natural Therapies

W: 2borganic.com.au

F: facebook.com/redsuva.naturaltherapies

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