While store bought whip cream has the benefit of being “ready to go”, there are many who still enjoy homemade whip cream on pies and in hot chocolate.
1/2 pt. whipping cream
3 tbsp. sugar
1 tsp. vanilla
Whip cream with mixer. Be careful not to overbeat or else will get too thick like butter. When it begins to thicken, add sugar and vanilla; stir. Refrigerate.
Chocolates, biscotti, pies and cakes….Holiday’s are for enjoying food, family and fun! Yet our biggest weight gain can occur during the 5 weeks of festivites, for a total of 7 pounds! We are then reminded, that the party is over,January 2, when the moment of truth hits and one decisively chooses to go on a “diet”. While new diets that apply calorie shifting are given multiple glances and serioulsy put into consideration, it’s important to remember that the word “diet” is about lifestyle and how one eats on a daily basis.
Five tips are easy to follow in order to shift caloric intake and to make sure that access weight gain is headed off at the pass.
Tip 1. Begin the day with a breakfast.
Protein such as an egg,
Slice of wheat bread
Fruit
Green or White Tea’s (proven to promote anti-aging due to high phenolic content)
Glass of milk
This is an old trick that helps to fill up the stomach so that less food is consumed throughout the morning. You may even feel the need to have a lighter lunch as well.
Tip 2. Consume calcium for your snacks. Your body needs to be supplied with calcium for both muscles and bones. Weightgain has been linked to low intake of calcium intake. Example: Three glasses of milk can replace any choice of fluid. Many do not realize how many other foods have calcium. Flaxseed actually contains the highest amount at 40% of dietary intake. Almonds and milk contain the same amount of calcium for dietary intake at 25%. 3 ounces of Almonds = 8 ounces of milk (1 glass). Broccoli and oranges also can be added to the daily dietary count of calcium.
Tip 3. Eat! Dietetics is about how “All Foods Fit”. Don’t resist the temptation. Eyeball the cake size that you want and then cut in 1/2 the amount that you would have otherwise have chosen. (If really courageous cut portion by 3/4’s. This way you can have your cake and you get to eat it too.
Tip 4. Wine is not a fruit! Just because it comes from a grape doesn’t mean that it gets to be counted on your daily intake of 4 fruits per day. There are 100 calories in a half of glass of wine, which is considered one serving! Women and Men are instructed to consume no more than one to two alcholic beverages per day. 1 serving for a women and 2 servings for men.
Tip 5. Salty foods are commonly placed in serving bowls throughout gathering areas. Be careful to choose only half of what you really would like to consume. Fruits and vegetables, especially those high in potassium, will flush out the excess salt from your body that will otherwise contribute to weightgain. (mangoes, cantalope, banana’s, oranges, kiwi, cucumber, tomatoes, plantains, lime beans)
Follow all these tips or just a few and you should notice only your weight maintenance. Happy Holidays from Eat Know How!
More on Potassium: “Potassium is naturally found in fresh fruit, vegetables, whole grains, and dairy products. Meat, Poultry and Fish foods are high in potassium too, but an entirely carnivorous diet will be detrimental to your health, causing a rise in acid levels and depleting potassium levels.” http://www.buzzle.com/articles/potassium-rich-foods-list-of-foods-high-in-potassium.html
Anti- aging Benefits of White Tea
http://www.ncbi.nlm.nih.gov/pubmed/19653897?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=3
CORNBREAD for Thanksgiving
Cornbread
Likewise we would like corn bread: Below is a quick, easy receipe:
Temperature 200°C or 400°F or Gas mark 6
Butter 8 inch baking pan and flour lightly.
In medium bowl, combine all the dry ingredients. In another bowl mix together the eggs, milk and melted butter. Pour into the flour mixture and mix by hand, making sure there are no lumps.Pour into baking pan and bake until toothpick inserted into the corn bread comes out clean. Approximately 20-22 minutes.
This makes nine squares in an 8 inch square baking pan, Double or triple receipe as necessary.
More about the benefits of Tea’s.
Fun food facts for “Coffee Drinkers” and “Tea Toters” on how caffeinated beverages may affect bone absorption and the importance of the presence of calcium in caffeinated drinks. Various studies have been conducted on the overall effect of caffeine on bones. Caffeine in reduced amounts does not seem to have a negative effect on calcium absorption when it comes to bone status. It was also noted that if 1-2 tablespoons of milk was added to a cup of tea, or coffee, that the calcium that comes from the milk would offset any of the negative aspects of caffeine that could otherwise occur if more than 300 mg of caffeine was consumed in a day. Coffee drinkers should limit their consumption to 3 cups ( 750 ml) per day, while Tea Toters can consume 5 cups (1250 ml ) per day.
References:
Pubmed: Effects of caffeine on human health. 2003 Jan;20(1):1-30. http://www.ncbi.nlm.nih.gov/pubmed/12519715?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=16
Beverages mg of caffeine http://wilstar.com/caffeine.htm
FDA Beverages mg of caffiene http://google2.fda.gov/search?q=beverages+caffeine+mg&client=FDAgov&site=FDAgov&lr=&proxystylesheet=FDAgov&output=xml_no_dtd&getfields=*
Inflammation, (while part of a healthy immune response), is increasingly thought to play a leading role in encouraging a number of major killers, such as: cancer, diabetes, heart disease, stroke, and Alzheimer’s. Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues, or causing cancer genetic mutations, or the bursting of artery plaque.
What you eat, though, helps determine how much inflammation you produce. It is critical to realize the importance that Omega-3’s play in keeping at bay certain disease or in healing the body. Doctor’s will also promote a diet rich in Omega-3’s after surgery or to reduce swelling after the body has undergone any type of trauma. Certain foods are inflammation-fighting and should be consumed in abundance (mainly plant or seafood) while other foods can promote and prolong inflammation (animal fats and white flour). Some recommendations:
GO FOR …
Omega-3 fats. These are among the BEST and most potent anti-inflammatory foods. Best sources: fatty fish like Salmon, Sardine, Anchovies and Tuna; Dark Leafy Greens: Broccoli, Kale, Chard, Spinach, Seaweed. Walnuts and other nuts; Flaxseed, Pumpkin Seeds; and Extra Virgin Olive Oil. Herbs and Spices: Basil, Oregano, Cloves, Marjoram, Tarrogan, SPearmint, Capers, Prepared Yellow Mustard, Peppermint, Thyme, Saffron, Bay Leaf, Chili Powder, Turmeric, Rosemary, Curry.
Colorful produce. Red Onions, Tomatoes, Prunes, Red Grapes, ALL Berries, Pomegranates, and Oranges all are packed with flavonoids that have anti-inflammatory properties.
Herbs and spices. Ginger and Turmeric, Cinnamon either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some freshly chopped Sage, Rosemary and minced Garlic.
Peanuts, Chocolate, Red wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate, at 70% or higher cacao which protects against inflammation. Great News for the research suggests that hot cocoa will also benefit the body’s health. Eat the peanuts right out of the shell in order to maximize reseveratrol intake.
REDUCE …
Animal fats. Foods high in whole milk dairy are: cheese, butter, margarine, ice cream. Additionally: egg yolks, red meat, poultry skin, All which contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.
Omega-6 fats. While Omega 3 fats make a healthy impact on your body, it’s been found that Omega 6’s trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.
Trans fats. Thanks to much research and the FDA getting behind the 8-Ball, trans-fats are all but gone from packaged foods as research shows they drive inflammation. Now they’re on nutrition labels, so they’re easier to avoid.
Rancid fats. CRITICAL to anyone who leaves the kitchen “to check on something” only to return and find that they have heated oil to the point that it’s smoking. Besides the fact that smoking oil changes the flavor of a dish, it oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and any old chocolate stashed away for years in your pantry.
White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.
Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation.
Eat Know How 
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