There are innumerable ways to eat healthy, and perhaps the most important thing to recognize about nutrition, a vital health priority for sustenance is that no one diet works best.
What works in the long run is to find a style of healthy eating that gives your body what it needs and keep you satisfied without feeling like you’re sacrificing too many things you like.
It can take time, and sometimes it involves blending aspects of different diet plans – but it’s the most sustainable way to do it.
Along the way to figuring out the diet that works for you, you’ll undoubtedly come across some myths about food. These can influence you and sometimes keep you away from healthy and delicious additions to your nutritional plan. So we’re devoting this piece to dispelling a few of those myths.
1. Egg Yolks Raise Your Cholesterol
] When you hear about healthy recipes that incorporate eggs, it’s usually just egg whites. That’s because the yolk is known to be high in dietary cholesterol, and that’s a word that scares a lot of us off. However, while it’s true that egg yolks have cholesterol, it’s not necessarily true that they raise cholesterol in the sense we think of. The main culprit in raising LDL cholesterol (the bad kind) isusually a high content of saturated fats. And egg yolks, while containing their own dietary cholesterol, are actually low in saturated fats, meaning there’s not much risk of unhealthy side effects. You can safely eat eggs as sources of protein and delicious additions to your diet, so long as you don’t go nuts.
2. Fruit Is Silly
This is a myth you don’t necessarily hear about, but something you may have in your mind, even if it’s somewhat subconsciously. You can thank numerous factors for the perception. One is that we tend to give fruit to children as an alternative to less healthy desserts. Another is that fruit is used as flavoring in juices and syrups that all feel like sweets. One more may even be that fruit has long been a (somewhat random) theme in video games and slot reels. Even now the online game Fruit Bonanza, a popular internet slot, introduces itself by referencinga nostalgic fruit-based theme, speaking to the idea that fruity games have been around for decades. Add it all up and some of us feel at least in the back of our minds, that fruit isn’t a particularly serious type of food. The reality is that fruits are some of the most nutrient-rich and efficiently healthy foods in existence.
3. Celery Has Negative Calories
The idea of negative calorie food is a trendy one, and something that people talk about sometimes in diet forums or with friends. What you have to do is approach this based on your health priority and the goals you wish to achieve. Basically it suggests that certain foods are both low in calories and difficult to digest, such that the body actually burns more calories during the digestive process than it takes in from the actual food. Celery is the main food that tends to come up, because a single stalk can contain as few as 10 total calories. However, it only takesa little more than one half of a calorie’s worth of energy to digest a stalk, so even celery isn’t calorie-negative. That said, it’s still a perfectly healthy vegetable and a nice low-calorie snack that can fill you up between meals.
Mornings are usually rush hours especially if you have a place to be. Breakfast is the most important meal of the day, dietitians advise us to take them seriously. You don’t want to have just anything for breakfast, you need to fuel your body for the day’s activities. Potatoes can make a tasty meal. If you love potato then you might know two or more different recipes to make a wonderful meal out of it. There are times when you just want to start your day with a special simple and quick potato meal. At times like this you rack your brain for a recipe you can prepare with the limited time you have. The following potato recipes are not just delicious but simple. Better still, they are powerful and satisfying meals that will give you the necessary boost to start your day. I hope you have fun trying out these recipes.
Quick Potato Recipes
1. Spanish Potato Omelette
PREP: 10 minutes
COOK: 40 minutes
TOTAL TIME: 50 Minutes
Spanish Potato Omelette
1 1/2 lb potato (peel and cut into thick size of about 1/8″)
6 large eggs
1 large onion (slice thinly)
1 1/4c olive oil
Finely chopped parsley for garnishing (optional)
Break the eggs in a bowl. Add a pinch of salt, beat egg and put aside. Put sliced potatoes in a large bowl and sprinkle 1/4 teaspoon of salt. Make sure the salt gets to all potato surface.
Heat oil on medium in a non-stick skillet. Add potatoes. Cook until tender but not breaking apart (usually around 10-12 minutes), turning gently from time to time. Transfer potatoes back to a large bowl (preferably with a slotted spoon).
Add onion to skillet. Cook for 10 minutes (or until tender), stirring occasionally. Transfer onion to bowl containing potatoes. Let the mixture cool a little. Add eggs and stir until properly mixed.
Remove the oil from the skillet leaving behind 2 teaspoons. Heat oil in skillet on medium for one minute. Add egg-potato-onion mixture into skillet and heat on medium (ensure that the mixture is evenly spread). Cook until just before eggs are fully set and edges are brown (this should take 7 minutes).
Using a rubber spatula, loosen the edges. Remove skillet from heat and cover with a large plate. Holding the large plate and skillet together, carefully invert. Slide omelette onto the skillet again and cook on medium for 3minutes (center and bottom of the omelette should be set by now). Garnish with parsley if you desire. Serve meal warm.
Learn more on how to prepare this recipe in this short video.
2. Accordion Potatoes
PREP: 10 minutes
COOK: 37 minutes
TOTAL TIME: 47 minutes
6-8 large red potatoes
2 tbs. extra virgin olive oil
1/2 tsp. of salt
1/2 tsp. black pepper (roughly ground)
Chopped fresh parsley leaves (optional)
Chopped fresh thyme leaves (optional)
Preheat oven to 450 degree F. Slice each potato thinly without cutting all the way through.
Put potatoes on a dish (use microwave safe dish). Cover with waxed paper. Put microwave on high and cook the potatoes. This should take like 12-15 minutes (should be easily pierced with knife by now).
Transfer potato to metal baking pan. Gently drizzle oil between slices and sprinkle with 1/2 salt and 1/4 teaspoon ground black pepper. Roast for 25 minutes in the oven (should be light brown by now). Transfer potatoes to platter and sprinkle herbs as desired.
Put potatoes into water (let the water cover potatoes by 1 inch), add 1 tbs salt. Cover the pot partially and boil on high heat. After a while, reduce heat to simmer. Cook for 12-15 minutes (until potatoes are tender). Drain well.
Whisk mayonnaise, sugar, milk, vinegar, 1 teaspoon salt and 1/2 teaspoon pepper in a large bowl. Add half of this mixture to potatoes as dressing and let it cool.
Add the remaining dressing and celery to potatoes. Toss until the potatoes are well coated with dressing. Wrap in chives and parsley. Serve meal immediately or keep refrigerated while still covered for up to 4 hours.
Put potatoes and water into a large bowl (microwave-safe bowl). Cover bowl with porous plastic wrap and microwave till immediately fork-tender (this should take about 5-6 minutes).
Set up makeshift outdoor grilling for direct grilling on medium.
Place microwaved potatoes on jelly rolled pan. Brush the entire surface of potatoes with olive oil. Salt and pepper them. Place potatoes on the already hot grill, cook them until the both sides are slightly brown (turn over once).
With the round sides touching the plate, arrange potatoes on serving plate. Using 1/4 sour cream, 1piece salmon and some dill, top each potato.
1 cup raw cashew (unsalted, soaked overnight and drained)
3 tbs. lemon juice
1/2 tsp. chilli powder
1/2 tsp. growing cumin
1/2 tsp. sweet paprika
1/2 tsp. garlic powder
1 tsp. sea salt (coarse)
1/4 cup yeast
1/2 jalapeno chile (seeded and chopped)
Preheat oven to 450 degree F. Toss potatoes with oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread potatoes evenly on rimmed baking sheet. Roast until golden and crispy (30 minutes). Stir only once.
Blend cashew, chilli powder, paprika, lemon juice, garlic powder, yeast, sea salt, cumin and jalapeno into puree with one cup of water into a smooth puree. Transfer to sauce pan, heat on medium until warm (5 minutes), stir occasionally.
Transfer to bowl. Serve with the previously roasted tomatoes.
Learn more about this recipe
7. Chicken-Stuffed Spuds
PREP: 10 minutes
COOK: 30 minutes
TOTAL TIME: 40 minutes
Chicken Stuffed Spuds
4 russet potatoes
1 tbs. olive oil
1 bunch green onions
1 tsp. fennel seeds
1 lb. ground chicken
1 large red pepper
1/4 cup reduced-fat sour cream
2 tsp. chilli source
Preheat oven to 425 degree F. Pierce potatoes with fork and place on microwave-safe plate. Microwave on high till tender (14-16 minutes), turn once. Transfer to oven, cook until skin is crisp (5-7 minutes).
Cook oil on medium in a nonstick skillet for a minute. Add green onions and fennel seeds. Cook for two minutes, stirring constantly. Add red pepper, chilli sauce, chicken, 1/2 teaspoon of salt. Cook until chicken lose its entire pink colour (8 minutes ), stirring constantly.
Cut a slit in each potato. Fill it up with the chicken mixture. You can add your sour cream and your green onions as topping. Your chicken-stuffed spuds is ready.
For more a video tutorial on this recipe click
8. Masala wedge fries
PREP: 3 minutes
COOK: 45 minutes
TOTAL TIME: 48 minutes
Masala wedge fries
2 lb. russet potatoes (peel and cut into skinny wedges)
1/4 cup canola oil
2 tsp. garam masala
1/2 tsp. salt
1/2 small onion (slice thingly)
1/4 cup fresh cilantro (chopped)
Toss potatoes with salt, garam masala and canola oil on a large baking sheet. Roast in oven at 450 degree F until crispy (45 minutes), do not stir.
Drape with onion and cilantro. Your masala wedge meal is ready.
Click here to learn more about this recipe.
9. Lemon-Rosemary Chicken Spatula
PREP: 10 minutes
COOK: 30 minutes
TOTAL TIME: 40 minutes
Lemon Rosemary Chicken Spatula
4-6 medium red potatoes (slice thingly)
1 tsp. salt (2 portions)
4 large chicken thigh (remove bone)
4 tbs. melted butter
1 tbs. pepper (2 portions)
Slices of lemon
4 tbs. fresh rosemary
Preheat oven to 400 degree F.
Get foil sheet for each potato, arrange potato on them with sheets overlapping. Place chicken thigh on each foil. Drizzle each with melted butter. Season with 1/2 teaspoon salt and pepper. Top each foil content with lemon and fresh rosemary. Seal each of the packet foil.
Cook butter over medium heat in a medium saucepan until brown (6-8 minutes). Let it cool.
Simmer potatoes in a large pot of salted water until tender (12-16 minutes), drain well. Transfer back the potatoes to pot and cook over low heat until potatoes are dry (3-5 minutes), stirring constantly.
Mix butter, butter milk and potatoes together. Beat on low with electric mixer until smooth (30 seconds to 1 minute). Do not overheat. Season with salt and pepper.
4 lb Yukon gold potatoes (peel and cut them into inch per piece)
Black pepper (freshly ground)
1 cup mayonnaise
3 tbs. yellow mustard
6 hard boiled large eggs (peel and chop them)
3 celery ribs (slice thingly) plus 1/4 cup chopped celery leaves
6 scallions (slice thingly)
1/3 cup chopped fresh flat-leaf parsley
1 jar diced pimentos (drain properly)
Sweet paprika for garnishing (optional)
Place potatoes in a medium saucepan and cover with salted water. Simmer until tender (4-5 minutes). Drain.
Mix mayonnaise and custard in a bowl. Add potatoes, celery and leaves, eggs, scallions, parsley, pimentos. Toss for good mixing. Season with pepper and salt. You can garnish your ready deviled egg potato salad with paprika if you desire.
Fill pot with water and bring to boil. Add potatoes and boil until they are fork tender. Leave to cool.
Preheat oven to 400 degree F. Cut a small size off the top of the rounded end of potatoes to enable them sit up.
Scoop out the inside of each potato and store them in a bowl. Add cheese, butter and corned beef to the bowl holding the scopped potatoes inside. Add salt to season mixture. Also sprinkle salt on the other halved potatoes.
Scoop mixture into potato halves and put on a baking sheet.
Put baking sheets in oven for about 10 minutes. Remove from oven. Serve your Irish Potato Bites with sour cream.
5 Causes of Stomach Pain After Eating and Natural Ways to Treat It
In this article, I’ll be talking about 5 causes of stomach pain after eating and natural ways to treat it.
You’ve enjoyed that sumptuous meal. But there’s a real downer to your mealtime. Your stomach won’t just let you be after each meal. It’s making a task out of devouring a tasty dish. The culprit here is stomach pain after eating. It’s nearly causing anorexia nervosa for some people.
Why do people simply finish a meal and thereafter run into trouble with their stomach? What exactly are the causes of stomach pain after eating?There can be various reasons. But what can you do about it? Yes, there are a number of drugs you can quickly gulp down to control it. However, have you considered natural treatment?
5 Major Causes of Stomach Pain After Eating
1. Lactose intolerance
Does your stomach pain usually come after you take foods that contain lactose? How do you usually feel when you take, for example, cheese, milk, yogurt, and ice cream? If you experience bloating, flatulence, or diarrhea, you’re suffering from lactose intolerance. Milk contains the sugar that triggers pain and cramps in the stomach. Lay the blame on the door of lactose intolerance and avoid lactose-rich products.
2. Causes of stomach pain after eating: Celiac Disease
Relating to lactose intolerance is the celiac disease. This means you have celiac gluten intolerance or non-celiac sensitivity. It causes pain after eating. You won’t be able to absorb fat that you’ve taken in and this can result in disturbances in your stomach as soon as you take in any food containing gluten. You need to watch what happens to you after taking foods like barley, couscous, rye, oat, spelt, wheat and their derivatives like flour, bread, and pasta. They all contain a protein known as gliadin. If you’re diarrheic, constipating, nauseating, or vomiting, following the consumption of food products like that, it means that your body’s immunology considers such food a threat and it’s reacting.
3. Causes of stomach pain after eating: Allergies
Most people are allergic to one thing or the other. However, the allergic reactions vary. Food allergy is stronger than either of lactose intolerance or celiac disease. Once you take in any food item that your body is allergic to, it triggers immune defensive mechanisms, as if it starts attacking theintruder. Apart from stomach pain, which is one of the mild symptoms of food allergies, you may also experience diarrhea, mild rashes, runny nose, vomiting, and watery eyes.
Corn, dairy products, eggs, fish, gluten,peanut butter, shellfish, sesame, soy, tree nuts,and wheat have been observed as the foods that are commonly followed by allergic reaction like stomach pain. If you have any of the experiences mentioned earlier after eating any of these foods, you’re probably having a food allergy.
You may need to embark on the food elimination diet to narrow your search down to the specific food triggering allergic reactions of stomach pain. You may also have to subject yourself to anallergen-specific immunoglobulin E (IgE) antibody test. This will also help determine the particular food substance that you’re allergic to. Such foods you must avoid.
4. Causes of stomach pain after eating: Food Poisoning and/or Tummy Bugs
If you have stomach pain after eating, one thing that could be responsible is food poisoning. Food poisoning generally refers to ingesting a contaminated food. The major contaminants are bacteria and viruses. You may ingest any of them if you take in uncooked or raw food, contaminated water or juice, or food that has not been thoroughly cooked. The contaminant may be introduced by eating with a contaminated hand.
For instance, if you eat meat like beef that is not thoroughly cooked, vegetable, unpasteurized milk, contaminated fresh fruits, E-coli or B-cereus might pay you visit and bring with it the pain or cramps in the abdominal region. Don’t be surprised if you also witness symptoms likedehydration, diarrhea,nausea, vomiting, and fever.
5. Constricted Blood Vessel
According toHarvard Health Publishing of the Harvard Medical School, in the article, “Clogged Arteries in the Gut?” if you experience stomach pain about 30 minutes of eating every meal, the culprit may be the narrowed or blocked blood vessels. When the movement in the abdominal blood vessels is restricted as a result of blockage by formation plaque, there’ll be indigestion. The obstruction might occur in the colon or small intestine. This can also result from eating too fast or in large morsels. Pain will definitely follow. This condition is common to present female smokers and those who have quit.
5 Natural Ways to Treat Stomach Pain After Eating
If your stomach pain after eating is caused by any of the conditions mentioned above, try the following natural treatment first before you think about drugs.
1. Go for Lactose-Free Products
If your case of stomach pain after eating is caused by lactose intolerance, the natural and simple way to have your life back is to steer clear of lactose-rich products that have been mentioned earlier. You may initially include lactose-reduced and lactose-free products like butter, coffee creamers, ice cream, and whipped creamin your recipe. If consuming these products still give you stomach pain, you’re done with them no matter how much your love for them.
Note: As recommended by theAmerican Pregnancy Association in their article, “Treating Lactose Intolerance Naturally During Pregnancy”, if you’re pregnant, you need to ensure that while avoiding lactose, you must find a diet that will fill you with sufficient amounts of calcium and D vitamin.
2. Follow Celiac Disease Diet
Anyone with a case of gluten intolerance should have the gluten protein found in many foods removed before eating them. This is a part of the celiac disease diet. While you reduce your protein intake, eat more fresh fruit and vegetables, cornmeal and corn products, lean meats, quinoa, and rice. And if you take alcohol, let it be the gluten-free beverages like distilled liquors and wine instead of beer. Your celiac disease will be a thing of the past.
3. Hydration and Rest
Those who are having stomach pains after eating as a result of food poisoning should first consider taking plenty of rest and plenty of fluids. This will enable their body to remove toxins from the gut. You also need to rest as soon as the pain begins. Maintain the habit of drinking water regularly; one hour before and after food, you’ll have enough fluid in you to flush out any food poisoning and reduce the effect if you mistakenly consume products that you’re allergic to.
4. Take High-Fiber Diet
Generally speaking, a natural way to fortify your stomach defenses against most of the causes of pain after eating is to follow a high-fiber diet.Research by Aldoori W, on this, published on Canadian Family Physician in the article “Preventing Diverticular Disease. Review of Recent Evidence on High-Fibre Diets”, shows that that following a diet low in fat and high in fiber may prevent the diverticular disease, that is, the formation of sacs on the intestinal walls which causesabdominal pain.
5. Quit Smoking
Researchers from University of Maryland Medical Center, in the article “Gastroesophageal Reflux Disease and Heartburn,” found that smoking increases stomach acid, hinders the lower esophageal sphincter function, and also damages the abdominal and esophagus linings. Saliva production will also reduce in smokers. All of these will trigger stomach pain after eating. Smokers whose stomach pain is due to constricted blood vessel should consider quitting. That’s the effective natural solution to it.
Although experiencing stomach pain each time you eat can be nightmarish, it is not a hopeless health problem. If you follow the practical tips suggested here to the letter, you will overcome this health challenge and enjoy tasty and nutritious meals without issues.
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