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Tag Archives: meals

Easy Ways to Eat More Veggies

Whether you’re trying to lose weight or just maintain a healthy lifestyle, it’s important to include a variety of vegetables in meal planning. There are many health benefits of eating vegetables, including reducing the risk of stroke, type 2 diabetes, coronary heart disease, and certain cancers, such as mouth, stomach, and colon cancer.

Here are some tips to help you eat more vegetables each day…

1. Make veggie noodles
I think this is a super idea. You’ll need a mandolin slicer or a spiral slicer to create your vegetable noodles; zucchini and eggplant are good vegetable choices.

Or, if you want to try spaghetti squash, boil or bake until tender, then pull a fork through the squash to tear out spaghetti-like shreds.

2. Drink a smoothie
Smoothies are a brilliant option, especially when you’re lacking in time.

Blend roughly 60% fruit, 40% green leafy vegetables, then add water, and voila! you’ve got yourself a healthy, great tasting snack, which you can enjoy on-the-go.

3. Make some soup
Try making chunky vegetable soup with wholegrain pasta added, or put your favorite vegetables into a blender with some spices, cayenne pepper or curry powder for something a little different.

If you’re trying to cut down your calorie intake, eating soup (or salad) before your main meal is a really effective way to do this.

4. Eat with the seasons
It’s so easy to pick the same vegetables over and over again, and therefore limit your diet and your taste buds.

Instead find out what’s in season and go for that instead.

Don’t be put off if you’re unsure how to cook a particular veg. If you’re like most people, you’ll have a sack of unused cookbooks taking up room on your bookshelf. So, dust them off, and take your taste buds to another level!

5. Get marinating
We normally associate marinating with meats, but vegetables also taste great with this extra bit of care.

Mushrooms, asparagus, broccoli, cauliflower, and string beans take to marinating particularly well.

A tasty choice for marinating is a mix of olive oil, crushed garlic, grated fresh ginger and some soy sauce.

6. Make a veggie sauce
If you usually buy readymade pasta sauce, instead blend a selection of your favorite fresh vegetables to make a healthier option.

7. Swap pasta and rice for sweet potato
I find potatoes to be an extremely comforting food. And, if you’re after a little extra nutritional boost, sweet potatoes are a good choice (they are slightly more nutritious than white potatoes).

When you’re stuck for time, pop them in the microwave to cook through, and then crisp the skins in a hot oven for a few minutes.

8. Munch on raw vegetables
This is my favorite way to eat vegetables now. When my hubby was young he would only eat vegetables raw, and still prefers them this way. As a result, this is how we eat them most of the time in our house.

I usually dip my raw veggies into hummus; almond or peanut butter is also good choices. Celery, broccoli, cauliflower, cherry tomatoes, and carrots are some of my favorites.

9. Add veggies to your grains
I like to add broad beans to my rice. All you need are a couple of handfuls of frozen beans, then add them to the water as you cook the rice.

Fresh herbs such as coriander or dill added at the end of cooking finish this dish really well.

You could do this with any grain (quinoa, brown rice, barley), and any vegetable would work, so be creative.

10. Wrap them up
Whether as an entree or main dish, wraps and veggies make a delicious option.

You could choose wholegrain tortilla wraps, or a cabbage or lettuce leaf, then simply heap in the vegetables (raw or cooked), roll up and enjoy!

For extra flavour, top with some natural and salsa.

11. Eat vegetables at each meal
To make sure you are meeting your veggie quote each day, have them at each meal, not just as a side dish.

So, for breakfast perhaps mushrooms and tomatoes with wholegrain bread. At lunch a salad wrap, or vegetable soup. And, for dinner at least two sides of vegetables. Don’t forget snacks, they can also be veggie rich.

With a little thought and effort, vegetables can take center-plate in your diet. Your
body will thank you for it later.

Akilah M. El, N.D. is a Naturopathic Doctor and certified Master Herbalist with a private practice in Atlanta Georgia and Berlin Germany. Join Dr Akilah El on Facebook and Twitter

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How Parents Are Influencing Their Children’s Bad Eating Habits

Parents Teach Kids Bad Eating Habits

If children watch their parents eat huge quantities of chocolate, chips, cookies, and ice cream, there is a good chance they will start eating similar kinds of food, as this will be the kind of food that is available in the house. If junk food is within easy reach of children, then of course they are going to help themselves to it, and even if it not they will probably find a way of getting to it, as it is the ‘forbidden fruit’. Adults are getting fatter because they are struggling to control their eating habits, and it seems that parents are passing on their own bad eating habits to their children.

At meal times parents usually serve up the same food they are eating to their children and often in similar quantities. Consequently, if parents are choosing to eat fried, fatty foods every night their children will too and if their parents Kids learn how to eat badly from their parentsdon’t eat enough fruit and vegetables nor will they. Many people do not know what reasonable portion sizes are, and thus end up eating more food than they need, and so parents are not only eating too much; their children are, also. Although children are growing, when they are young they don’t require the same number of calories as teenagers or adults, and so the fact they are being given more than they need is leading an increasing number of children to develop a weight problem.

Obesity in children is something that could mostly be avoided if parents decided to feed their children less and concentrate on getting them to eat a balanced, calorie-controlled diet. Unfortunately, parents will often find themselves giving into their children’s demands for a McDonald’s meal or an extra slice of cake, and thus any attempt to control their children’s eating habits goes out of the window. Besides, many parents can’t face the prospect of hypocritically demanding their children eat up their vegetables when they never do.

It is clearly not only at meal times that children are eating too much, since many children have picked up the habit of snacking on junk food between meals from their parents. If their parents give them some sweet treats to try they will probably find they like them, and once they have a taste for them it can be hard for children to restrict the amount they eat, particularly if their parents do not enforce any boundaries. Even if parents do try to stop their children eating so much junk food they may find that their children try to sneak food out of the kitchen, making it difficult for them to deal with their children’s eating habits.

Children tend to learn from their parents, copying their behaviour and finding their actions either rewarded or punished, and so it is clear that if parents have developed bad eating habits, their children are likely to, as well.

Article by Michelle Wilkinson

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www.HealingPowerHour.com

7 Secrets of Slim People

Ever notice how some women seem to stay slim without ever stressing about missed workouts or counting a single calorie? It seems unfair—and frustrating!—but those ladies might have some secrets the rest of us can steal. Turns out, you don’t have to completely overhaul your diet or exercise regimen to see fast and impressive results on the scale. (Though if you want a great, easy-to-follow plan, register for the Drop 10 Challenge on Self.com to lose 10 pounds in just five weeks.) In fact, recent research shows that sometimes it’s little, practically effortless changes to everyday habits that make the pounds fall off fast and forever. Try incorporating some of these simple, science-backed steps into your day-to-day life—it’s your turn to become one of those “naturally” slim lucky few!

Make time for tea
Women with the highest intake of catechins, antioxidants in tea that may accelerate fat burn, gained less weight over 14 years than those who sipped less, a study in The American Journal of Clinical Nutrition reveals. White and green brews have the most catechins. Get brewing!

Move your workouts to the morning
Breaking a sweat before you sit down to breakfast can help you trim down faster, a study in The Journal of Physiology finds. Exercising on an empty stomach in the A.M. improves glucose tolerance, which spurs your body to shed fat.

Join the breakfast club
If you don’t already have regular morning meals, it’s time to start: Lifelong early eaters have a waistline about 2 inches smaller than that of breakfast skippers, The American Journal of Clinical Nutrition reveals. An A.M. meal may rev metabolism; plus, it may cause you to make less of an enzyme that raises cholesterol.

Savor your food
Eating slowly and steadily can help you stay slim. People who took 30 minutes to eat a bowl of ice cream created more fullness hormones than did those who ate faster, a study in The Journal of Clinical Endocrinology & Metabolism notes. Whenever you can, ditch distractions like the television while you’re dining so you can concentrate on enjoying the yummy food in front of you.

Become a creature of habit
Eating at the same times every day and could help you drop pounds. When mice ate at scheduled mealtimes and fasted for 12 hours at night, their liver turned on genes that burned more sugar and fat, say scientists at the Salk Institute for Biological Studies in La Jolla, California. No, we’re not mice, but if something as simple as sitting down to dinner at 7 P.M. every night helps speed weight loss, why not give it a shot?

Start with water
Downing two cups of H2O before meals helped people lose about 5 pounds more than those who said no to water, research from Virginia Tech reveals. Water is filling, so sippers ate 75 to 90 calories less. Enjoy a few cups of water while you prep a meal or before your entrée arrives at a restaurant to effortlessly keep calories in check.

Step on the scale

Dieters who weighed themselves at least weekly lost more weight than those who didn’t, according to research from the Minneapolis Heart Institute Foundation. Plus, the habit helped nondieters stay at a stable weight. Spotting scale swings early allows you to tweak your eating and exercise routine before pounds can pile up. 

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Food Arts – For Kids

Due to the popularity of last week’s Food Art blog entry,I decided to post some pictures of Food Art that consist of sandwiches for kids. ENJOY!

 

Sponge Bob Square Pants

 

Hungry Crocodile

 

Happy Caterpillar

 

Piano

 

Sad Sandwich

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