0 Homemade Bread - Ciabatta Bread Recipe

By Rachel C Pattisson

Bread Recipe

Homemade ciabatta bread is delicious. Light textured, crunchy-crusted and gobbled up before it has chance to go stale.

But it's tricky to get right. There are a few potential stumbling blocks in the process.

Don't let that put you off, though. I'm here to help.

This ciabatta recipe gives you all the insight you need to make your own, homemade ciabatta and get it right, first time.

So, what is ciabatta?

Ciabatta (Italian for 'slipper') is a square, flattish bread, designed to be loaded with toppings. Usually made with white flour, it has an open texture, with large air-bubbles.

The dough is extra-fermented, for a slightly sour flavour and is often coated in cornmeal (although in this recipe I substitute semolina because it's easier to obtain) to make the crust extra crunchy.

It's tricky but I'll show you how.

It's tricky to make because of the extra fermentation needed to achieve the authentic ciabatta flavour. Also, it is awkward to work with the wet dough necessary to achieve the open texture. At the same time, you want the crust to be crunchy without letting the thin bread become too dry. A lot to think about, but perfectly easy to achieve, when you know how.

Here goes...

Ciabatta Recipe

You will need:
250g plain flour
3g dried instant yeast
A large pinch salt
Approximately 180ml hand-hot water to mix
Semolina to coat (optional)

Mix your dough well in advance. I suggest doing this the night before you want to eat the bread.

1. Combine the flour and instant yeast in a large bowl.

2. Add the water, little by little, until you have made a slack dough.

3. Leave the dough to ferment overnight. The longer you ferment the dough, the sourer the bread will taste. If you prefer a milder flavour, shorten this stage to an hour.

4. When you return to the dough, mix in the salt. I usually do this by hand as it's easier to squeeze and knead the dough, rather than using a spoon.

5. Tip the dough onto a floured surface and knead for a few minutes, until your dough has a smooth, stretchy texture. It should still be quite wet, which makes it tricky to handle. It will stick to the work surface and to your hands. Try not to add too much extra flour as you need the wetness in order to achieve the characteristic open-crumb texture.

6. Divide your dough into four pieces. Stretch each piece to a long, thin strip and fold it into three. The folding helps to incorporate extra air into the dough, for that all-important texture. Try to not squash the air out of the dough at this stage. Repeat the stretch and fold process if necessary, to create an oblong bread about 3cm thick.

7. Gently coat the bread in semolina and place it on a greased baking tray.

8. Leave it to rise again for about half an hour before baking at 200oC for 20 minutes.

Now, to achieve that crunchy crust

Bread Recipe

There is one further stage to this process.

Use a (clean) plant mister to lightly spray the bread with water before you put it in the oven. Repeat this spraying process a couple of times in the first few minutes of baking.

Your bread is cooked when it can be lifted off the tray easily and sounds hollow when you knock on its bottom.

Serve immediately - ciabatta doesn't keep well, which is another good reason to bake it yourself.

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0 About Chinese Food and Cooking

By Keith Yao

About Chinese Food

Chinese recipes are simple and delicious, making them an excellent choice for those nights when your family is in a hurry but still wants to have a hot, tasty meal. You just need a few simple tools to begin making Chinese recipes at home, including your favorite restaurant specialties.

All you need to cook basic Chinese recipes is a wok and a bamboo steamer. You may also want to invest in a small slotted wok spoon, which is almost like a spatula, but made specifically for use with a wok. You may also want to have a very sharp knife, or a cleaver, on hand. Many basic Chinese recipes call for finely diced meats and vegetables, making a sharp knife a necessary tool for Chinese cooking.

Chinese recipes often call for the use of a bamboo steamer, which can be picked up inexpensively in a local shop or ordered online. There are several tricks that will help you make your Chinese food healthy and delicious using your steamer, which should be used over a wok or large pot of boiling water.

First, you will want to make sure that the water you are using is boiling, and producing steam before you add the food to the steamer. This will keep the food flavorful and fresh, rather than damp and falling apart.

You should also make sure that you have enough water in your wok to cook the dish without adding more water, so that the water is producing steam throughout the cooking time for the dish. Chinese cooking will become easier with practice, but until you are an expert, you will have to experiment a little.

You may also want to buy some basic Chinese ingredients, such as soy sauce, oyster sauce, sesame oil, cornflour and ginger. Having the basics on hand will allow you to quickly cook your favorite Chinese recipes without having to make a special trip to the supermarket to pick up supplies.

You can always review your favorite recipes before your next trip to the supermarket, and pick the items that you will need later for cooking them. Some items, such as ginger, will keep for quite some time as long as you keep it refrigerated, while other items should always be fresh.

About Chinese Food

After you have spent some time experimenting with Chinese cooking, you and your family will know which Chinese recipes you like best, so you can stock up on the ingredients you need with less guessing.

You can find many different recipes using an online search engine, which will also allow you to learn more about Chinese food and how to prepare them. Many of the most popular recipes are easy to find online, such as Kung Pao chicken, Chinese steamed fish, fried rice or sweet and sour pork. Finding several Chinese recipes online will also allow you to prepare your tools and pantry for making your favorite Chinese food at home. Many different websites will offer you a comprehensive list of the things you need to get started.

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0 Tips for Making Chinese Food at Home

By Martin Gandhi

Chinese Food

Almost everyone has ordered Chinese for takeout or dined in a lovely restaurant at some point in their lives. It is a favorite tradition and culinary treat for people of all ages and backgrounds, making Chinese food one of the most popular choices for quick and diverse meals. If you find yourself enjoying this food but wanting to save money by preparing it yourself, check out the following tips for making Chinese food at home.

The first thing to consider before cooking it on your own is to consult trusted and reviewed recipes. You do not want to experiment with a recipe that is not known to be successful or delicious. The preparation, cookware, ingredients, and timing are all key factors that should be planned before diving into a new recipe, especially if you are trying to imitate one you enjoyed from a restaurant in the past.

Keep in mind that your creations in the kitchen could taste a little different than the ones that you have outside of your home. Although many sauces and seasonings are available in the stores today, some chefs use truly secret ingredients to give their dishes that special taste that keeps you coming back from more. The best you can do is search for recipes that prove to be successful and enjoyed by others, as well as follow the next tips for making Chinese food at home.

The Ingredients

There are some common ingredients that are well-known to people who enjoy Chinese food in their favorite local restaurants or take-out spots. Even the best food from China is made with the same usual ingredients that you can find here in your grocery store or international market. Farmer's markets can also feature some of the popular produce that is key to these special dishes.

Before you read about the specific ingredients, take a look at this handy list. You can use this when you are going shopping for the items you need in each category. This list is also convenient if you are looking through your cupboards or pantry to see what you have left and what you need to buy more on when you are in the store. If you like, it can also be used as a checklist to mark off what you purchased in the store, or what items you should search for coupons in the papers for. It is the best way to save money when you are shopping - one of the best tips for making Chinese food at home!

Vegetables: broccoli, carrots, cabbage, snow peas

Meats: duck, pork, chicken, shrimp, beef

Grains: rice, noodles, lo mein

Sauces: teriyaki, sweet and sour, stir-fry

Other: eggs, wonton, vegetable broth

Many of the most popular dishes are made with those common ingredients, which you have surely seen in a store or even bought before! Why order these by takeout when you can enjoy them at home, especially at a lower cost?

You can easily find the produce you need at the store, or you can also purchase them at a farmer's market that features low-cost fruits and vegetables. Snow peas, broccoli, carrots, and cabbage are popular choices for soups, rolls, and stir-fries that you have grown to love. These are what make the traditional recipes so healthy and gentle on the stomach. Vegetables balance out the heavier ingredients that can turn people off.

Staples of many recipes include a meat like chicken, beef, shrimp, duck, or pork. These are often the feature of main dishes, because they provide a flavor and substance that is not found with vegetable-based recipes. Some of the most popular dishes like General Tso, Kung Pao, stir-fries, and foo yung would not be the same without their meat ingredients. You can often find these on sale at the store if you look for the right deals and coupons, which is another known tip for making Chinese food at home!

Grains like rice and noodles are the next staple of these fabulous recipes, due to their traditional use in the Chinese culture. Rice has been cultivated in China for thousands of years, making it one of the first products of agriculture and civilized society. Rice is high in nutrients and calories, not to mention an extremely easy food to prepare alongside your favorite dishes at home. It is also sometimes the main focus of a recipe, rather than meat. If you want to cook a rice dish, be sure to time it correctly due to its difference in cooking times. You also do not want to overcook the rice, because this can ruin a dish!

For many Chinese dishes, it's all about the sauce. Most recipes rely on the rich flavors that come from sweet and sour mixes, teriyaki marinade, and soy sauce. Other sauces include duck sauce, garlic sauce, and brown sauce. Did you ever know there were so many sauces? Those flavors you taste in your takeout food and restaurant dishes are often heavily seasoned with a variety of ingredients. Some places even make these from scratch, which you can do. Your recipe may turn out more successful if you find a from-scratch recipe for sauce, rather than buying a bottle at the store that has already been mixed. The shelf life will be shorter, but your homemade concoction may just be the ticket to authentic-tasting Chinese food.

Other Tips

As you can see, the ingredients themselves are a major component of creating a delicious dish that mimics the ones you enjoy when you order out or dine in a restaurant. A lot of the taste relies on the right recipe and foods, otherwise no matter how much effort you put into the food, it will still fail to meet your expectations. If you want to know how to make Chinese food at home, just follow the tips above and you will be eating authentic Kung Pao in no time!

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0 All Recipes - The Perfect Side Dish

By Peter S. Smith

All Recipes

Today, there is more and more emphasis on eating properly, and finding the perfect mix of healthy all recipes, is almost impossible. However, there are still some traditional dishes that have been updated, and made into new recipes, that will make any gourmet shiver in joy - and stay healthy too!

In this article we will present you a classic side dish that has been updated to today's standards. Here comes the classic but brand new family style mac and cheese!

There are only a few ingredients. You need, as for any macaroni and cheese recipe, 1 package of pasta - fusilli or rotini works best on this one. 2 tablespoons of margarine, 3 tablespoons of lour, 1 pinch nutmeg, ¼ teaspoon of coarsely ground black pepper, 4 cups of reduced fat milk, cheese - 1 package of 8 ounces, ¼ cup grated parmesan cheese, 6 ounces of extrasharp shredded Cheddar cheese and finally 1 package of ten ounces of frozen mixed vegetables.

Here's what you need to do: You will want to prepare the pasta in boiling salted water as indicated on the label. The over should be preheated during this time - to 400 degrees Fahrenheit.

While the oven preheats and the pasta is boiled, melt the margarine into a saucepan using medium heat. Next, you will want to stir in pepper, nutmeg, and flour, constantly. Gradually whisk in milk, until the sauce thickens slightly and boils. Let it boil for just one minute! Next, you will want to stir in Parmesan, cheese, and 1 cup of cheddar - just until the cheeses melt. Remove the saucepan from heat once this is done.

Next you will want to place the frozen vegetable in colander, and drain the pasta over the vegetables. Then return the pasta mixture to the saucepot, and stir in cheese sauce. Transfer the pasta mixture into a baking dish. Sprinkle the remaining cheddar, and then bake in the oven, uncovered for 20 minutes. That's it!

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0 Savor the Cooking Experience of Simple and Easy Recipes

By Shawn Manaher

Simple and Easy Recipes

When it comes to enjoying enticing food, nothing beats the flavor of mouth watering home cooking. In today's fast paced world, finding simple recipes and easy recipes is key to preparing delectable meals at home. There are numerous places would-be chefs can look for fast and easy recipes to prepare appetizing home cooked cuisine. Many contemporary cookbooks offer suggestions for easy to prepare meals as do food magazines and food blogs online. Whether you are feeding many or few, you can find just the recipe you need to suit any occasion.

Something for Everyone

The art of cooking is still very much in vogue today, even though people have less time to cook than they did in the past. By choosing simple and easy recipes, you can develop your culinary arts skills to enjoy savory home cooked meals. The Internet is a great source for appetizing recipes that combine easy food prep with great flavor and taste. Recipes are available from countries all over the world for your personal satisfaction and enjoyment.

When it comes to fast and easy cuisine, there is something for everyone to enjoy. From savory chicken dishes to seafood platters to tasty soups and casseroles, you can find recipes that appeal to all ages and lifestyles. By following simple and easy to prepare recipes, you can experiment with a wide variety of cuisine, expanding your horizons in the culinary arts field. In time, you can learn to specialize in Italian, Mexican or Indian cuisine. Fast and easy recipes allow you to cut cooking time down to a bare minimum without spoiling the delicious results.

The Beauty of Home Cooked Meals

Simple and Easy Recipes

One of the beauties of home cooking is the personal touch a cook can add to his or her meals to enhance the flavor and taste. Simple meals can be just as savory as those that take hours to prepare. On the Net you can find simple recipes that will spice up your life and add greater enjoyment to every meal. You can expand your cooking skills by learning how to prepare dishes from exotic Eastern countries such as China and India. Latin cuisine lovers will have little trouble finding savory Mexican or South American plates for family and friends to enjoy.

Cooking is much more enjoyable when you incorporate simple recipes and easy recipes into your meal prep routine. By trying new recipes every week, you can experience a greater variety of foods and learn how to integrate new herbs and spices into your cuisine. More variety in your diet can enhance your health as well as create a more inspiring meal time environment. Appetizing simple recipes make dining a pleasurable experience that everyone 

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0 Diabetic Recipes Simple Guide

by Delmondo Sorell

 Recipes Simple

Diabetes is in fact a disease with the intention of individual can either obtain or receive by genetic transmission. Diabetes starts when as the pancreas malfunctions in relation to our body's insulin levels. Since insulin is required in support of the muscles and liver to make use of sugar, this malfunction leads to diabetes. That is why individuals who are diabetic come up with their own diabetic recipes, so they can continue a healthy diet.

Diabetic recipes are supplementary paying attention on preparing food with the purpose of has a reduced amount of sugars, and those that are comes with these are chocolates collected with other baked products as well as pastries. One should be able to look into taking in foods, like fruits, pasta, cereals as well as rice. However, you may possibly realize these foods that are at the foundation of a particular diabetes food pyramid.

Foods that are rich in fiber are furthermore one of the recommendable foods in support of creating diabetic recipes for diabetic patients. We should not overlook veggies, which can provide wellbeing benefits meant for the patient collectively with fish for added protein which is essential in support of the body as well as to keep a well-balanced diet.

If you are diabetic, and you would like to try out on the achievable diabetic recipes for your own day by day diet, you may possibly seek for veggies that are recognized for having great amounts of fiber, vitamins as well as minerals but contains low fat content, such as cauliflower, carrots, spinach, tomatoes, lettuce, brussels sprouts, broccoli, cucumber, and broccoli.

Recipes Simple

Currently, if you don't feel like intake rice, bread or pasta, you may perhaps additionally look into certain other starchy vegetables in support of your diabetic recipes. You may possibly consider these vegetables as substitutes on behalf of other foods that are contributors to high carbohydrates. These starchy vegetables are potatoes, lima beans, and corn.

If you are to create your diabetic recipes, you should keep in mind that your daily diet should be a well-balanced diet. You don't need to decrease all your food intake down, however you just need to lessen them so you can give way for the other food groups that you will be introducing in your diet. Remember that you should have to look into taking in complete vitamins and minerals needed by your body to help you overcome this disease and strengthen your immune system.

To obtain supplementary ideas regarding diabetic recipes, you may possibly look into the Internet to check websites that would be able to provide you gratis diet plans as well as recipes in support of diabetic patients. With a little research, you'll surely discover

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0 Simple Recipe for Chocolate Puddings at Home

By Raun Patrick

Simple Recipe

The fact may appear childish that still I have fondness for chocolate puddings as dessert. I guess many of the matured people have fondness to chocolate puddings like me. Hence I am sharing the recipe of preparing chocolate pudding at home.

Ingredients:

3/4 cup granulated white sugar
3 tablespoons cornstarch (corn flour)
2 ½ cups milk
4 large egg yolks
1/3 cup unsweetened cocoa powder
1/8 teaspoon salt
1/2 cup heavy whipping cream
4 ounces finely chopped semisweet chocolate,
1 ½ teaspoons pure vanilla extract
1 tablespoon unsalted butter,
Lightly sweetened whipped cream

Cooking Process

At first you have to whisk the sugar, cornstarch, cocoa powder and salt in a large bowl (better if the bowl is of stainless steel and heat proof). Shake to make a thick paste of with the ½ cup of milk. Add the egg yolks (not altogether, one at a time). Whisk them to blend into the cocoa paste mixture. Place them aside while you heat the milk and cream. Prepare a strainer (medium sized), and a bowl near the stove because you have to strain the pudding after getting cooked.

To prevent scorching the milk in the saucepan, rinse the saucepan with clean water. Next pour the remaining milk with the cream on the pan. Boil the mixture with a low heat, and remove after when the milk foams up on the pan. Then pour the milk into the egg mixture, and whisk until the mixture surface gets smooth.

Place the pudding mixture into a clean and large saucepan (must be of heavy bottomed). Place the saucepan on the stove on medium-low heat. Stir the mixture constantly for around 4-5 minutes until it thickens to the consistency of mayonnaise. Remove the saucepan from the stove. At times lumps may form in the mixture during cooking for the high heat. The worst event of high heat is scorching. So, strain it through the strainer to take out any lumps. Make sure you reach the bottom of the saucepan to prevent scorching or sticking.

Next, add the finely chopped chocolate, vanilla extract. Stir gently until the mixture is smooth. Better use a rubber spatula to stir the mixture. Your pudding is ready to serve!

Serve the pudding after your will. Serve it on wine glasses or on small bowl with spoons. Moreover, you can serve it warm or after chilling. There are people who love the skin over the pudding. To form a skin over the pudding, place the bowl uncovered until it cools. If you do not like the skin, simply cover the pudding bowl with a plastic sheet. Add some whipped cream over the pudding to make it more delicious.

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0 The Best Restaurants In Miami: Dining in Miami Florida

By Margie A Chavez

Best Restaurants

No matter if you will be traveling to Miami, Florida for vacation or are a local just looking to satisfy your hunger, you will want to find the best restaurants in Miami. It's always fun to head out on vacation where you have never visited before. It's also exciting just to go out for the night if you are a local resident looking to unwind and relax for the evening. Often times, you won't know where the good dining destinations are in a big city. There are ways to find some good restaurants right at your fingertips. Here, you will find some helpful tips about how to find some great places to dine so that you can relax and enjoy your much needed vacation or just a great night out enjoying the city. Whether you live here, or are in Miami for the sunshine and excitement, make sure your appetite gets its satisfaction. Let the dining spots in Miami become the destination your hunger gives in to.

If you want to be close to the attractions, and stay in a gorgeous part of town, Coral Gables is a good bet. The area is phenomenally beautiful!!! You will enjoy a mixture of all types of dining selections from fine dining to family friendly. You can choose from Italian, French, Cuban, Sushi, Organic, steak houses, pizza, seafood, Mediterranean, Japanese, Chinese, burgers and even fast food. Many restaurant establishments will take your call ahead reservation. If you're concerned about parking, it is mostly metered and hard to come by but many restaurants offer valet parking service for their patrons. The adjoining area is beautiful with the old Spanish architecture and old world charm. You can take enjoy the beautiful South Florida night air as you stroll up and down Miracle Mile after you've dined, window shopping the beautiful boutiques that line the walks. The crowd is mostly upscale and the surrounding neighborhoods are safe.

South Beach is another fantastic choice to find great food. Together with the grandiose and trendy hotels, restaurants abide in the area of South Beach, Miami. Here you can experience nothing but excellence in dining and the best in first class services they are well known for. There is a collection of terrific South Beach dining experiences offering delicious seafood, steak, pasta, hibachi, Brazilian Grille, Pizza, as well as authentic Cuban cuisine. Are you in the mood for adult cocktails only? They have got you covered! There are many happening bars with upbeat dance music and great fun crowds. Parking is a challenge but valet parking is available in front of most of the restaurants lining Ocean Drive.

South Miami dining is a favorite among many Miami residents. Friday night happy hour is a popular choice for many South Miami locals. There are casual eateries that line the quaint cobble stoned walks. The atmosphere is a bit more casual and family friendly compared with some of the other popular eating destinations. Parking is accessible with metered parking, parking garages and valet service for most restaurants. You will find casual outdoor and indoor dining. Choices abound with Italian, steak, Cuban, sushi, continental, Mediterranean, burgers, pizza and many more. You can enjoy a walk after dinner and admire the many boutique style stores up and down Sunset Drive. If you're searching for a local crowd or more of a family friendly atmosphere, you may find South Miami just the place for you.

Best Restaurants

Another popular destination where you'll find great eats is Brickell. Here you can find elegant steak houses, seafood, Italian, sushi, Mediterranean, Cuban, Spanish, Argentinean, Japanese, Chinese, Intercontinental, casual dining and some family friendly choices. The area is easily accessed from all of the major highways and only about 20 minutes away from the Miami Beach and Miami International Airport. The typical crowd is mainly young, trendy professionals that reside and work in the nearby downtown commerce district of Miami. Happy hour is very popular at some of the local bars in the area.

Whenever you're in a large metropolitan city, there is always that question of where to eat. It really doesn't matter if you're just visiting or if you live there. Options are plentiful and it's hard to decide where to eat. In a city like Miami, Florida there are tons of delicious flavors to choose from as well. It can be hard to figure all that out. With a little help, education and guidance, you'll be saying "yummy" in no time.

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0 7 Vital Tips for Interpreting Nutrition Facts

By Sybil Kramer

How to Interpret Nutrition Facts

Nutrition Facts

When you go shopping, do you look for the nutrition facts on the black and white label, or do you rely on statements on the front of the package, such as "low cholesterol," or "no sugar added?" The statements in bold coloring on the front are primarily for marketing purposes, and are designed to encourage you to purchase the product. The actual nutrition facts tell you how many grams of fat, protein, and carbohydrates are in each serving size. You can use these facts to measure out serving sizes for yourself and figure out how many calories you consume, as well as what those calories consist of. Here are seven vital tips to help you use the nutrition labels to become a savvier shopper:

1) Use the nutrition labels as criteria for purchasing a product, rather waiting until you get home to see what you have.

2) Look at the serving size before even looking at the other information (it's usually at the top). This can help you decide if a product is right for you: for example, note in a typical bottle of Caesar salad dressing, a serving size is 1 oz., with 180 Calories per serving. This tells you that there are 180 calories in 2 tablespoons of dressing. Use serving size as well as the requirements of your own particular diet to determine portion size. If you double the portion size, you will double all the calories, carbohydrate content, fat content of a particular food.

3) Compare different brands of similar items, as some brands may have better nutritional value than others.

4) See how many serving sizes there are in the item you are purchasing. For example, some snack foods like potato chips or pretzels often show that there are more than one serving contained in the package, meaning that less than the whole package should be consumed at a time. If the nutrition facts on a bag of potato chips says, "Number of servings: 2," this means that half of the bag is one serving size, and you are given the nutrition information for half of the bag. If you eat the whole package, you have to double all the numbers-the calories, fat, cholesterol, sodium, carbohydrates, and protein.

5) Percent Daily Value is another important thing that Nutrition Facts tell you. They can be found on the right side of the Nutrition Facts panel and are printed in bold. Percent Daily Value is the amount of a nutrient that your body needs through food for the entire day. For example, if a nutrition label shows that one serving of dressing has 30% of daily total fat, it means that two tablespoons of this particular dressing give you almost a third of the all the fat that your body needs for the whole day. If you would like to lose weight or maintain weight loss, choose foods with lower percentages of daily requirements in the fat and carbohydrate categories. You can use this as a guide to make sure you get enough essential nutrients without going overboard on carbohydrates and saturated fats.

Nutrition Facts

6) If you need to count carbohydrates, subtract the grams of fiber from the total grams of carbohydrates to get the amount you will consume at one time. This new number constitutes the grams of active carbohydrates. When you plan a meal, you will need to add up all of the carbohydrates from each food to keep it at the recommended amount.

7) To save time and money, choose the brands of the foods you consume wisely, and then keep using the same ones. For example, a slice of bread may have 5 to 30 grams of carbohydrates depending on the brand. Once you find one that you enjoy that fits into your budget and meal plan, stick with that brand.

Thank you, and please feel free to connect with me on my website, if you have any questions or if I can serve you.

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0 6 Important Facts About Nutrition in Growing Taller

By Rodney Williams

Facts About Nutrition

Nutrition plays an important part in all aspects of our lives, from our energy levels, to our ability to focus and retain information, to our ability to grow taller. The nutrients and elements contained in food are the fuel that powers our body, very much like the fuel that powers your car. The wrong fuel can hinder your car's performance, but while your car won't shrink or grow based on what's put into it, we can.

Let's look at six important facts about nutrition and its relation to growing taller:

1. Vitamins - Vitamins have multiple and powerful health benefits and the good news is that many of them also promote growth. Eating a balanced diet of 'grow taller' foods should supply you with the vitamin intake necessary for further growth, but as a last resort you can also turn to vitamin supplements to reach your desired intake level.

2. Water - Yes, we all know how important water is for flushing out toxins and keeping us hydrated, but seriously, how many of us can manage or even have the time to chug eight glasses of water a day? It is a daunting task, but the benefits are undeniable if you can pull it off.

3. Minerals - Minerals function in much the same way as vitamins, but finding a good source for most minerals can be difficult, meaning supplements may be necessary. Consult with your doctor first before embarking on any drastic changes in your mineral intake.

4. Protein - Much easier to obtain than minerals, protein contains many necessary acids to help in the development of growth of tissue.

Facts About Nutrition

5. Fats - Contrary to the above four, less is better when it comes to fat. Too much fat in the tissues will block the release of the growth hormones necessary to spur height growth. Try to keep your daily intake of fat to less than 30%.

6. Carbohydrates - We look at carbs the same way as fat. Keeping your carbs, and thus your Glycemic Index under control will let your growth hormone function to its fullest. A favourite food of many, which has one of the lowest GI ratings, is pasta.

Maintaining a healthy and balanced 'grow taller' diet is never easy, and many of us struggle with doing so for various reasons. Knowing as you now do that proper nutrition will help you gain and maintain height will hopefully be the extra incentive you need to work harder at giving your body the fuel it needs to reach its full potential.

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0 Important Health and Nutrition Information for Aging

By Stuart Hal

Nutrition Information

Nutrition has a lot to do with aging. Problems with nutrition as people age increase as chronic diseases and impaired organ function damage digestive functions, along with the processing of nutrients. Food may not be absorbed, metabolized, or excreted properly, and the nutrients in the food won't be absorbed. It is estimated that 80% of senior citizens have a chronic disease. Nutrition can prevent chronic disease and help people recuperate from it.

One factor misunderstood in nutrition is that caloric demands change as we age. We have a higher percentage of body fat, and less lean muscle. The decreased activity that often accompanies aging decreases the calories burned. You have to figure out how to keep up the nutrition while decreasing the calories. To do this, you choose foods that are heavy in nutrients. Protein, for instance, is necessary at all ages, even though it may change because of restrictions.

It's pretty east to reduce the overall fat intake as we age, and getting no more than 30% of our daily caloric intake is fat. Carbohydrates should, ideally, be about 60% of the calories we consume, with most of those being complex. We also become more tolerant to glucose as we age, and we need to eat fewer refined carbohydrates to ease the stress on our systems. We also need more dietary fiber and plenty of water to maintain the good bowel function. Fiber also helps to keep inflammation down in the intestines. Dietary fiber comes from vegetables, fruits, whole grains, seeds, nuts, and legumes.

One of the most essential considerations is the intake of water. Enough water will help your kidneys function better. Recommendations are for 5 to 8 glasses a day. Often as people age they don't realize they're thirsty. They become dehydrated. You should drink before you begin to feel thirsty. Elderly people should have plenty of fluid included in their diets.

Nutrition Information

Also with age people lose their sense of taste and smell. Often, the only thing an elderly person can taste salt and sugar, and they don't want food they can't taste. Also, as people age, they may lose their vision and have impaired cooking. You may not know how to read the prices on food or nutrition labels. You may even forget how to cook, or be afraid to. While these may not be complete losses, they can affect your ability to maintain a healthy diet.

As we age, we also have a change in our needs for electrolytes, potassium, and sodium. These can be affected by the drugs we take for heart problems and other chronic diseases. Fat-soluble vitamins are stored in the body, but older people often have a deficit in this. You may get a vitamin D deficiency since you don't take as many dairy products, or get vitamin A toxicity. So, maintain a wide selection of items in your diet, especially of foods with a lot of calcium in them.

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0 Nutritional Information Of Vegetables

By Kum Martin

Nutritional Information

We all know that eating vegetables are healthy. However, most of us do not pay any attention to the nutritional information of these vegetables. The US Department of Agriculture recommends that people should be looking to consume 9 to 13 servings of vegetables and fruits every day in order to get the required amount of nutrients. Vegetables are the perfect food choice for people looking to lose weight, as they are low in calories and also keep the digestive system working optimally.

Some of the important nutrients present in vegetables include the following:

Vegetables are rich in vitamins that are extremely important for several body functions. Vitamin A present in vegetables helps to improve vision, boosts the immune system and encourage growth of bones. This vitamin is present in cantaloupes, sweet potatoes and carrots. Vitamin C, present in Brussels sprouts, bell peppers and broccoli, aids in healing of wounds and prevents common ailments, such as coughs and colds.

Antioxidants are compounds present in several vegetables. These antioxidants help to kill free radicals, which are responsible for several diseases, including cancer, and premature aging. Kale, alfalfa sprouts and Brussels sprouts contain the maximum amount of antioxidants, with kale containing the highest.

Nutritional Information

Vegetables are low in calories compared to any other foods. One cup of celery contains just 16 calories, as per the Nutrient Data Laboratory of the US Department of Agriculture. One cup of green beans contains 38 calories; while one cup of broccoli, chopped, contains 31 calories. The Harvard School of Public Health recommends that people consume vegetables at each meal to ensure that all nutrients are included.

Many people complain of constipation and bloating. This can be overcome by eating vegetables at all meals, as vegetables contain fiber and water. Vegetables are considered as low density foods that provide all the nutrients without the addition of calories. Hence, they help people feel full while aiding in weight loss. One cut of chopped bell pepper contains 2.5 g of fiber and 93 percent water. Other healthy and low density vegetable is Romaine lettuce, which contain 1 g of fiber and 93 percent of water in each serving.

If you do not eat vegetables regularly, now is the time to change your eating habits. Make sure that you consume lots of vegetables during lunch and dinner, as it will reduce the chances of suffering from a stroke or getting diagnosed with a heart ailment. The vegetables will also help lower elevated blood pressure and protect your body from malignancies.

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0 What is Whole Food Nutrition & Why is it Better For You?

By Becky Bishop

What is Whole Food

What does whole food nutrition mean? What is a diet that includes primarily whole foods? Whole foods nutrition means eating foods that are unprocessed and unrefined or minimally processed and refined before being consumed. To me, at its simplest level, eating whole foods means nothing more than eating REAL FOOD-food that come from plants and animals rather than a factory. These are foods that are foods because nature made them that way. There is no need for an ingredient list or lengthy food label. Whole food nutrition is the opposite of the mindless, standard American "carbotarian" diet that consists of nutrient poor, highly processed, white flour and refined sugar items that are made in a factory, come in a box and have a really long shelf life because even mold can't be convinced to eat them.

Why are whole foods better for you than factory made foods? There are too many reasons to list. And, in my mind, the vast amount of information out there today telling us all the reasons we should eat an apple instead of potato chips has created too much confusion around a very simple concept. A concept that, in its purest form, is nothing more than good old common sense. Plain and simple: whole foods created by nature are better for you. Ok, for those of you who need a little more convincing, one of my favorite explanations about why to eat whole foods is provided by health and wellness author Johnny Bowden, PhD, C.N.S., in his book The 150 Healthiest Foods on Earth:

Eat real food. Stuff your grandmother would have recognized as food. Stuff that usually doesn't come in a package. What you eat probably doesn't ultimately matter as much as how much processing it's undergone. Real food - whole food with minimal processing - contains a virtual pharmacy of nutrients, phytochemicals, enzymes, vitamins, minerals, antioxidants, anti-inflammatories, and healthful fats, and can keep you alive and thriving into your tenth decade.

If "thriving into your tenth decade" is not enough incentive to eat a diet rich in whole foods, maybe the truth of the old adage "an ounce of prevention is worth more than a pound of cure" will convince you. The United States Department of Agriculture, the Center for Disease Control and Prevention, the National Cancer Institute and the American Heart Association tout the benefits of eating seven to thirteen servings of fruits and vegetables a day as the best form of prevention we have against chronic disease such as heart disease, cancer and diabetes.

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