Tuesday, May 31, 2011

Seven (7) Steps to Healthier Cooking

   I was asked to provide an easy step-by-step way to prepare foods to cook in a healthier way.  Since no specific foods are part of the request, I will include protein such as fish, pork, and beef.  I will include vegetables as it's own special category as it is as healthy as anyone can expect anyone else to eat or prepare foods.  I write this because you will never see anyone who consumes primarily vegetables as typically having a problem with their weight from eating vegetables.  Maybe a challenge for protein due to lacking knowledge, but not from gaining weight from vegetables. 1. Use a Food Chopper for Vegetables, made from Iron, Stainless Steel or Aluminum. Before you chop or cut your veggies, wash them and wash them if you can with filtered water. Purchase Organic if you can afford,  ff not try a farmers market or buy locally whenever possible and still wash all vegetables first before any cooking or food preparation begins.   2.   If you prefer, yes you can still eat vegetables prepared with Oils.  Specifically, you should always use Olive Oil and in some cases Peanut Oil.  But, always  choose Olive Oil as it does have benefits that can lessen the concerns of the Fats included.  Again, Fry in a Wok, Stainless Steel, Iron, Anodized or Aluminum Pan as to avoid the Teflon at all costs.
   I will now detail fruits.  Fruits are always wonderful for many of the same reasons that vegetables are and even many more.  Fruits again like vegetable contain those wonderful anti-oxidants that benefit our bodies in a number of ways that far out-way some of the negative perceptions coming from fructose.  Fructose is another of many types of processed sugars.  It is derived from fruits and vegetables.  Unfortunately, the processes involved in getting fruit to fructose is quite unhealthy as "agricultural business or ag-business for short became involved in the 1070's and 1980's and turned what could have and should have been a healthy sweetener into a processed food-product capable of far more negatives to the human race than currently identified. (Dozens of hazards are currently identified.)
3.   When preparing fruits to eat, wash them, peel them when you can, cut or chop them with a Food Chopper.  4.  Juicers, Power-Juicers, and Juice-Extractors are excellent appliances providing ways to create wonderful tasting and very healthy juices without the added and processed sugars sold without product listing guidelines mandatory in other food groups.  Juicers deserve their own step as they eliminate many processed products from store-bought and non-Organic Juices.
       Again, buy organic if you can financially swing-it, buy locally whenever possible as this can decrease the amounts of pesticides used for growing.   I asked Jennifer Cunningham M.D, an Endocrinologist her thought as to why companies get away without labeling added sugars to Orange and other juices and her was "Juice is a Carbohydrate and as a 'Carb' it digests fairly quickly to glucose anyway so that must be how this occurs."
5.   Meat, as in Beef & Pork; first wash it with water, filtered when possible, second cut with a knife to trim and reduce the fat.  If the Meat is Organic or even Grass-Fed,  you will not need to trim any fat as the fat content is naturally reduced.  There is no marbled-look to Grass Fed Beef or Organic meat that occurs from pigs and cows being feed processed corn and corn products.  Also, the fat contains healthy Omega-3 Fatty Acids avoiding the need for supplements.  After trimming the fat, rinse the meat again to remove  bacteria from packaging.
6.   When the meat is ready than you are ready to use a Meat Slicer, Meat Chopper, or a Meat Grinder that are made from Iron, Stainless Steel or Aluminum. www.meatgrindersnow.vom  These metal products are easier to clean and are far more sanitary to prepare foods for cooking than products containing plastics and/or Teflon (which is a  form of plastic). 
7.   I save my personal favorite for the final step as a matter of pride. Yes, I will put this in writing:
"Save the Best for Last!"
Fish and Shellfish, whether it is Salt or Freshwater, alway try to purchase "Wild-Caught" as well as try to avoid Fish that are not "Self-Sustainable."  Just as I wrote with every other food group, always clean your fish with water.  Filtered water if/when possible, an do this rinsing liberally.  Avoid fish with a strong "fishy" smell that you find unpleasant at all.  If it does not small positive in the store, it will be worse at home.  Grinding Fish of all kinds leaves you with many options for cooking.  Using Olive Oil to Fry or Broil works well and Spices like Dill and Basil can enhance the flavor immensely.

Sunday, May 29, 2011

Healthy Food Preparation

After years of using various plastic-based small or smaller kitchen appliances, information now points to using aluminum or stainless steel as best to prepare and cook.   Kitchen appliances made Stainless Steel and Aluminum both major appliances of  America  now are "The healthy products to cook and prepare food" according to various publications such as____________________________________/

Sunday, May 22, 2011

Using a Juicer, Vegetable Steamer, Meat Grinder or Pasta Maker to Eat Healthier

   I found using a Juicer, Meat Grinder, Food Dehydrator, Vegetable Steamer, and/or a Pasta Maker, in being immensely helpful towards food preparation for healthy foods. I say this in writing on this blog because these small kitchen appliances listed above can be important to prepare foods once you make decisions on healthy and/or healthier ingredients.
   The main ingredient should contain Fiber which I personally found to be immensely helpful for weight-loss, maintaining a healthy weight, GI health, improved digestion, better blood sugar control, increasing energy along with feeling pride and happier from my efforts.
Fiber is both vital & critical to any one’s diet. It is vital for weight-loss and then to maintain an ongoing healthier weight. I am not even thinking fiber from supplements. I will write about those in the future. I am looking to increase awareness of foods that possess fiber that we may not even think about because many people think of it as “taboo” because of how it applies to personal parts of our bodies.
   Fiber is found in most food groups.  Most people miss this on a regular basis.  The easiest sources to obtain without spending a fortune are whole grains and raw vegetables. Whole grains are carbohydrates. However, when the fiber content is higher the negative affects from carbs is reduced a great deal. This is a complex process in our digestive systems and I will more than happy to write more detail on this if anyone requests me to.
   How can we miss? Eating carbs without having to worry about weight gain while improving the function of several body systems. This is why I refer to this often as my "healthier-carb analogy."  One thing I cannot forget to stress is not only is fiber and more importantly a high-fiber diet both vital & critical in day-to-day needs for the human body, is also how important increasing water consumption is.
   A vegetable steamer is one of the easiest way to increase fiber in a low-carb/low-calorie-way.  If you prefer to eat your veggies warm, use a steamer and keep the juices for broth or soups. Even though this is not the best time of years for soup.  Steaming vegetables takes from 15 to usually no more than 30 minutes for a softer texture.
   A Meat Grinder is an excellent way to control fat content, make meats more easy to digest and takes only 2-3.5 minutes to grind a lb or two of meats.  Less time to grind if you use en electronic grinder.  Simpy wash the meat, trim as much as the fat as you can tolerate if you are grinding chicken, pork or beef.
   Once meats are ground, www,meatgrindersnow.comyou can fry, deep-fry, bake, grill or broil it adding any spice or cooking creativity you can imagine.  A friend of mine always says, "I don't remember the quantity of each ingredient, so I couldn't cook it again but I know this tastes good."
  Pasta Makers can take more time and effort but, if you truly love pasta, than the time and effort is almost always worth it!  I always recommend all-grain or whole-grain pastas to cook with in keeping with my healthier-carb analogy above.  Pasta always scare people who wish to lose or maintain their weight.  Pasta takes more time and effort for our digestive systems to fully complete the digestive process.  Again, drink water, water and more water!
   Juicers are fun. What can I say except they can also be messy to use and require a little rinsing before you complete the process.  Turning fresh fruit or vegetable into a juice in one of the most healthy ways to eat.  The difference in taste is notable as the main Juice companies get away with close to fraud simply because fruits are a carb and the get away without having to not placing various sugars in most fruit drinks labeled as "100% Fruit Juice."
This is why the benefits of a Juicer are paramount to healthy and healthier eating!

Thursday, May 19, 2011

Healthy Food Prep-Meat Grinder, Juicer, Pasta Maker, Vegetable Steamer

   I found using a Juicer, Meat Grinder, Food Dehydrator, Vegetable Steamer, and/or a Pasta Maker, in being immensely helpful towards food preparation for healthy foods. I say this in writing on this blog because these small kitchen appliances listed above can be important to prepare foods once you make decisions on healthy and/or healthier ingredients.
  • The main ingredient should contain Fiber which I personally found to be immensely helpful for weight-loss, maintaining a healthy weight, GI health, improved digestion, better blood sugar control, increasing energy along with feeling pride and happier from my efforts.
  • My name is Peter Gubbe, MS, CADC:  I have written for various news sources, journals, newsletters and magazines on a number of health, public-health, physical-health and psychiatric conditions, and even technology before wireless phones reached the 80+ percentile of use.  I have over 20 years experience in health care and learned from some of the smartest people I had the privilege of working with. (These persons of course were the patients I was responsible for).
   Fiber is both vital & critical to any one's diet.  It is vital for weight-loss and then to maintain an ongoing healthier weight.  I am not even thinking fiber from supplements.  I will write about those in the future.  I am looking to increase awareness of foods that possess fiber that we may not even think about because many people think of it as "taboo" because of how it applies to personal parts of our bodies.
   Fiber is found in most food groups.  The easiest sources to obtain without spending a fortune are whole grains and raw vegetables.  Whole grains are carbohydrates. However, when the fiber content is higher the negative affects from carbs is reduced a great deal.  This is a complex process in our digestive systems and I will more than happy to write more detail on this if anyone requests me to.
   How can we miss?  Eating carbs without having to worry about weight gain while improving the function of several body systems.  One thing I cannot forget to stress is not only is fiber and more importantly a high-fiber diet both vital & critical in day-to-day needs for the human body, is also how important increasing water consumption is.  I read scientific journals, news-reports in print and on the web, various doctors in numerous areas of specialty and I came to this conclusion:
"Consume as much water as you can appropriately."
  How much is appropriate, is a topic for another blog on another day.  Common sense tells me that if seventy-percent (70%) of our bodies is water, then consumption of water should be ongoing and plentiful.  I would say to consume 16-32 ounces prior to driving any distance in your car or bicycle but, consume enough to the point of not feeling thirsty as often as possible.