Video Summary:

Health and Physical Benefits of Fasting:

This is currently one of the biggest trends in weight loss. However, to achieve weight loss with this method you have to utilize a schedule for abstaining from food that is often rigorous and requires a high amount of self-control.

Additionally, fasting is said to help control cancer by starving cancer cells for a period of time allows the chemotherapy to work in a more effective way to target and kill cancer cells.

Heart health can be improved as well with intentional eating. The American Heart Association positions,

“Intentional eating with mindful attention to the timing and frequency of eating occasions could lead to healthier lifestyle and CARDIO METABOLIC risk factor management.”

Research also points out that fasting assists with diabetes and may substitute for insulin. It has also proven lead to a longer life. Additionally, studies suggest that severely restricting food and water for 24 hour period of time for a few days a week can substantially decrease your risk of heart disease.

Mental Benefits of Fasting:

Physical health is not the only thing that can benefit greatly from fasting for periods of time. Mental health also improves with periods of fasting. Alzheimer’s disease, a progressive cognitive dysfunction and behavioral impairment, is just one of the diseases intermittent fasting assists with.

Cognitive functions have improved as well as memory in patients who participate in intermittent fasting rituals regularly.

Interestingly, the idea of going without food for a period of time, even though it seems difficult, improves mood, reduces depression and feelings of tension. Ironically, this may be, at least in some cases, because people are not always worrying about the next meal or snack.

Lastly, intermittent fasting is known to reduce cravings. This is, at least in part, due to the idea that food is a need not a want. When we focus on what our body absolutely needs, rather than what it wants, our focus shifts from the need to eat when bored, to the recognition of satiety.

Spiritual Benefits of Fasting:

Many religious cultures also utilize this particular idea as a way to connect on a deeper level with their God. The idea is based on the notion that your spiritual needs outweigh your physical needs. Physical needs are ultimately put on the back burner when abstaining from food (or food and water) for a period of time. This allows allow the body to reconnect with its spirit or soul.  It is also believed that when abstaining for a period of time, a greater level of devotion is achieved for the one who is able to do all things. This includes recognizing the need for food is secondary to a need for Him.

How to Fast:

Knowing the benefits of fasting doesn’t make it any easier to accomplish, unless you have an incredible amount of self-control. So, how do you make fasting work for you? Whether you are doing it as a way to regain your health, improve your memory or get closer to your God you will need to understand how to go about it.

One method is the 5:2 method.

5:2 Method:

This fasting method consists of eating normally every day and then dramatically cutting calories for two days a week.  You can choose the days you fast and they do not have to be consecutive days or separate days. Its completely up to you.

This works better for many people because it allows them to eat regularly every day you are not “fasting.”

When training for a race or other strenuous activity, we recommended planning around the fast days.

16:8 Method

This method involves fasting every day for 14-16 hours and then eating 8-10 hours during the day. This allows you to fit in at least a few meals. This is one of the most popular fasting methods because it allows you to eat for a large amount of time. For instance, if you don’t eat after dinner and then skip breakfast the next morning, that period of time without eating could be considered your fast. Women do better with this method due to their hormones. You can drink zero calorie drinks all during this fast.

Warrior method and skipping meals are additional ways you can fast. It is really up to you how you choose to do it and how you feel your body functions best. Our suggestion is to try a number of methods until you discover one that works best for you.

There are a number of people who also suggest meditation in addition to fasting. This can significantly improve your sense of calm and allow what you are doing to seep deeper into your soul and improve your overall sense of well being.

The post Health, Mental and Spiritual Benefits of Fasting appeared first on Always Eat Good.

Video Overview:

Here are some great tips for picking your summer produce, whether the produce is coming from your backyard or the grocer.

If you don’t have a garden, pick up your produce at the farmer’s market or a summer produce stand for wonderful fresh foods.

Watermelon:

There are a few ways to pick a watermelon. The first is selecting based on color and shape. The melon should have no dents or flat sides or dull finish. It should be shiny. It should feel heavy for its size, and be hollow sounding when given a light knock.

Watermelon can sit unsliced for about a week and sliced for 4-5 days in a fridge.

Cantaloupe & Honeydew:

A rind that is pale yellow (no dark-green areas). The melons should be even all around, and slightly hefty. The stem should smell fruity and sweet and the melon, when inspected should show signs of bee stings. These bee stings are signs that the melon is ripe.

Cantaloupe and Honeydew have the same ripening time tables and the same sliced shelf life.

Plums, Nectarines & Peaches:

These fruits should be vibrant and when squeezed lightly should yield just a little. Plums won’t have much of a scent, but nectarines and peaches are fragrant. No fuzz or mold spots should be visible.

Should keep for a few days outside of the fridge for a few days and up to 5 in the fridge.’

Cherries & Berries:

Cherries and berries should be plump with no blemishes, dark fuzzy spots or mold between them. Cherries and Blueberries aren’t fragrant, but, raspberries, blackberries and strawberries “really smell like the fruit”

Remove them from the containers and discard any mushy berries. Line containers with paper towels to keep them from going bad.  Refrigerate for a week and wash before serving.

Tomatoes:

This fruit should be vivid with smooth, shiny skin and bright green tops.  Surprisingly heavy,  and firm with an herbal smell is the best pick.

Keep them outside of the refrigerator – as this zaps their flavor. Keep them on the counter, but out of direct sunlight. If on the vine, keep them there until needed.

Summer Squash:

Smooth, flawless skin but small to medium size are the perfect pick. When overgrown the squash can lose its flavor and seeds become hard and overwhelming.

Grab an armful. They will last 2 weeks in the fridge and even longer if placed into a plastic sealable bag.

Corn:

Fresh, uncut silks in a bright green husk. Cut silks shows that rot may have been trimmed off.  Husks should smell subtly sweet and grassy.  Peel back just a little to reveal plump, bright kernels.

Put them in the fridge for up to a week with the husks in tact.

Keep in mind that when picking the best fresh summer produce, you can use much of it in other summer recipes such as our easy camping recipes and skinny summer recipes. And, for more summer produce ideas and picking tips, visit this Summer Produce Guide.

The post How to Pick your Summer Produce appeared first on Always Eat Good.

Video Overview

One of my favorite benefits of using the grill is the fact that while grilling, most of the fat drips off of the meat, allowing the the meat to be leaner and less grisly. Additionally, the flavors of the grill taste better to many. Summer grilling, leaves meat and vegetables with a smokey, or charred taste.  Overall, the grill is the perfect cooking tool in the summer when the weather is warm and you don’t want to be inside bent over the stove/oven all day. 

One of our favorite recipes (grilled fruit kebab)  is found below:

Grilled Fruit Kebabs

The delicious, savory, sweet taste of summer on a stick.

Check out this recipe

My family also greatly enjoys the simplicity of grilling chicken, sprinkled with delicious toppings.  The summer grilling experience only gets better when served with grilled asparagus, peppers, mushrooms, potatoes and tomatoes on the side and this concoction is a full fledged grilled feast for you and your family.

My family prefers the BBQ grilled version, but you can also choose citrus seasonings, salt and pepper and poultry seasonings to create a beautiful blend of your favorite flavors for all to enjoy.

Another option if you enjoy vegetables more than fruits is to create a beautiful blend of summer grilling perfection.

Grill up sweet potatoes, donuts, olives, romaine lettuce, brie cheese, flatbreads, quesadillas, nuts, peaches, watermelon, cauliflower, tofu and even bananas.

The post Summer Grilling: Fruits, Chicken and Veggies Oh My! appeared first on Always Eat Good.

One thing we could always count on was a good meal made from the freshest garden ingredients.  When choosing camping recipes many of the ingredients can be swapped out for fresh homegrown ingredients for an even better taste and greater nutritional value.

Video Overview

Santa Fe Chicken Foil Dinners are a perfect meal to cook over the campfire.  Whether you are staying for a week or just one night, this meal is a fun, fantastically easy meal for any camping trip.

Another favorite of our camping recipes is the breakfast burrito. The breakfast burrito gets the morning off to a good start by fueling the family with the energy to get in a day full of fun. If you’d rather not pack along all the ingredients to make this breakfast meal, try this healthy granola recipe. This provides an easier alternative, or a snack while out and about.

Print

Breakfast Burritos

Griddle and tin foil cooked breakfast burritos

Course Breakfast

Cuisine American

Prep Time 3 minutes minutes

Cook Time 20 minutes minutes

Total Time 19 minutes minutes

Calories 17269kcal

Cost 10

Equipment

• Campfire Griddle

Ingredients

• 1 Sleeve Bacon
• 2 M Bell Pepper Any Varienty you Like
• 1 ` M Onion
• 1 Pinch Pepper
• 1 Pinch Salt
• 12 L Eggs
• 1 Pkg Flour Tortillas
• 1 C Shredded Jack Cheese
• 6-8 Sq Tin Foil
• 4 M Russet or Red Potatoes According to your preference - Optional

Instructions

• Start by placing the griddle on the fire to heat up.
• When the griddle is hot, cook the bacon,.
• When the bacon is cooked, leave the bacon grease on the griddle and add ,eggs peppers, and onions to the griddle and cook until soft/scrambled.
• Separately, pull out the tortillas and prepare to assemble the burritos by adding diced potatoes, and cheese to each tortilla.
• Spoon out a little egg mixture and add to the burritos.
• Sprinkle salt and pepper onto the mixture.
• Wrap the burritos tightly.
• When the burritos are wrapped, place them into individual tin foil wraps and place them either directly over the fire or onto a grill over the fire to cook.
• If using potatoes, you will want to leave them on for about 30 minutes to cook the potatoes thoroughly. Without potatoes, the burritos will be ready in 8-10 minutes.

Notes

There are many more easy camping recipes that make camping fun. These recipes can also fuel the family for exciting adventures away from home.  Our family enjoyed tacos, sloppy joes, hot dogs and hamburgers (OBVIOUSLY!). We snacked on watermelon, had pancake breakfasts, and even spaghetti along the many trails we traversed.  The only real limits are your imagination.

The post Easy and Healthy Camping Recipes appeared first on Always Eat Good.

Video Overwiew

If your family can’t stay away from ice cream, start with this deliciously, healthy lemon frozen yogurt recipe from *Skinny Ms.

Print

Lemon Frozen Yogurt

Delicious Lemon Frozen Yogurt Treat

Course Dessert

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Freezer Time 1 hour hour

Total Time 1 hour hour 20 minutes minutes

Servings 1

Calories 775kcal

Cost $5

Ingredients

• 3 C Plain Low Fat Greek Yogurt
• 2 Tsp Lemon Zest
• 3/4 C Raw Honey
• 3/4 C Freshly Squeezed Lemons Appx 5 Lemons

Instructions

• In a medium saucepan over heat, whisk the honey, lemon juice, and zest, and bring to a simmer, stirring, for 3 to 5 minutes, just until the honey is dissolved into the lemon juice to make a syrup. Place the syrup in an uncovered, shallow container and refrigerate until completely chilled, about half hour, stirring occasionally to speed up the cooling process.
• Whisk the honey lemon syrup into the yogurt until completely combined.
• Yogurt can be eaten as is (scooped out and eaten), or for frozen yogurt, place it in a sealable container., sealed with wax paper. Soft-serve frozen yogurt will harden in about an hour in the freezer.

Not everyone loves ice cream. So, if you like your summer treats chilled, but aren’t a big ice cream fan, you may be more inclined to savor a skinny summer treat that can still provide you with that fresh flavor.  IF this is the case, choose the Fruit Smoothie.

Print

Fresh Fruit Smoothie

A collection of delicious fresh fruits for a sweet summer Smoothie.

Course Dessert

Cuisine American

Keyword vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Calories 752kcal

Author Heidi Rothert

Cost 5

Equipment

• Blender

Ingredients

• 6 Strawberries Chopped
• 1 Pineapple Chopped
• 2 Peaches Chopped
• 1 Mango Chopped
• 1 C Almond Milk Vanilla/Plain
• 1/2 C Coconut Greek Yogurt

Instructions

• Combine chopped fruits
• Add almond milk & coconut yogurt

Frozen is not the only way to enjoy the tastes of summer.   Maybe you don’t really like the brain freeze that comes with frozen foods. If frozen isn’t your chosen method to cool down, choose from one of my favorite, delicious fruit infused waters.

• Orange-Kiwi
• Raspberry-Mint
• Blueberry-Lime
• Lemon-Cucumber
• Strawberry-Basil

Your skinny summer recipes aren’t complete without at least one salad in the mix. Check out the following summer salad recipe to make your recipe list complete.

Print

Summer Watermelon, Mint and Feta Salad

A healthy, delicious and fresh treat.

Course Dessert, Salad, Side Dish, Snack

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 384kcal

Author Heidi Rothert

Cost $10-20

Equipment

• Knife

Ingredients

• 1 Watermelon Diced
• 1 TBSP Mint Chopped
• 1/2 C Low Fat Feta Cheese
• 1 Lime Halved

Instructions

• Mix diced watermelon with feta and chopped mint.
• Halve a lime and add it to the top of the diced watermelon, feta and mint.

The post Skinny Summer Recipes appeared first on Always Eat Good.

• Strawberries
• Grapes
• Watermelon
• Celery sticks
• Carrot sticks
• Chips
• Sandwiches

Video Overview

Instead of  your typical picnic sandwich and chips you can go fancy with a bottle of wine and take out from your favorite local restaurant; or for a more relaxed feeling cook up some homemade fried chicken or pull out some cold cuts for your afternoon outdoor feast. Here are some of our favorite picnic meal ideas that you can make that are not the average/boring sandwich you are used to.

Chicken Pockets & Rice:

We will start with my favorite Chicken pockets and rice. Start by thoroughly cooking the chicken and leaving the cream cheese at room temperature. Turn on the oven to 350. Chop small piece of celery and mix the cream cheese, celery, shredded cheese, your choice of seasonings and shredded chicken. Roll out the pillsbury crescents and stuff the crescents with the chicken mixture.  Bake for 30-35 minutes, or until golden brown. Cook up some rice for the side and you will have a perfect picnic menu.

Sausage Rolls:

These easy 3 ingredient sausage rolls are another simple and fast option. Start with premade pillsbury dough and pre-rolled thick sausages and 1 lightly beaten egg.  Pre-heat the oven to 400.  Remove the sausage casing.  Slice the sausage length-wise so that you have two equal lengths.   Use the egg wash to lightly baste the sausage and then roll the pastries to cover the sausages.   Cut  the pastries to your desired shape and size.   Close the pastries so the sausage shows on only one side and brush with egg wash. Place the rolls sausage size up and bake for 18-25 minutes. Serve hot or cold.

Potato Salad:

A hit at any picnic or bbq is Potato Salad – and when made correctly it can be the extra kick in the pants to your picnic.  Choose 5 potatoes, any variety and chop into small pieces.  Boil potatoes until soft (8-10 minutes).  Add a splash of  white vinegar to the boiling potatoes. Use miracle whip and two hard boiled and peeled eggs. Add in celery salt, mustard and  miracle whip or mayo and chopped green onions. Let sit at least overnight so that it can absorb the flavors.

No Bake Berry Cheesecake (From The Kitchen Sanctuary)

Crumble 14 graham crackers, melt 4 TBSP of butter add 3 TBSP  of brown sugar and sprinkle with a pinch of salt. Use two fresh fruits of your choice 1-1.5 cups each. Use 2 TBSP cold water, 1/2 C of granulated sugar and 1 tsp cornflower.

Add 3/4 C heavy cream, 2 pkg cream cheese, 1 tsp vanilla extract, and 3/4 C powdered sugar. Zest 1 lemon for a little kick. Add the berries to water and bring to a boil. add sugar and cream in corn flower . Allow to thicken and then cool. This will create the top berry layer.  Pour the cream into a large bowl and whisk until thick. Add the cream cheese, vanilla and powdered sugar and whisk again until combined. The mixture should be thick enough to hold its shape.

Add to a small cup or bowl and prepare for transport.

The post Not Just Another Picnic appeared first on Always Eat Good.

Video Overview

Let’s take a look at some recipes we have discovered to use your pantry staples, and eat healthy at the same time.

1. The simplest of recipes involves just two cans of whole tomatoes.  Roast a few cans of whole tomatoes in the oven for a heartwarming soup. Add some spices for a more hearty flavor.
2. Straying from the can just a little bit can create a masterpiece.  Cook up some pasta,  grab a can of tuna, peas, carrots and cream of mushroom soup and you have a whole belly filling meal.
3. Another item that doesn’t spoil quickly is a bag of tortilla chips.  Combine the bag of chips with canned chili and you have a delicious Frito Pie.  Of course you can add some salsa, corn, cheese and even onions and sour cream for some extra flavor.
4. Spam in a blanket is an alternative to the pig in a blanket many people enjoy. Use spam and a can of crescent dough to create another unforgettable meal. If you can stomach spam that is.
5. If you can stomach spam, spam and pineapple skewers offers another mouthwatering treat.
6. Use a food processor to create a hummus blend you will be snacking on for days.  Create mouthwatering hummus with white beans and chickpeas.
7. You can always go with the classic creamy vegetable soup. Start with cans of mixed vegetables, cream of potato soup, tomato soup, water, salt and pepper and add 1 tsp worcestershire sauce to make this an instant classic.
8. Cincinnati Chili comes easy. Just make sure you have lots of cheddar cheese to add to the top and you will be set.
9. We’ve all had Green Bean Casserole.  This recipe is created with all cans. Green beans, fried onions and  cream of mushroom soup make up this popular casserole often seen in holiday meals.
10. Pizza can also be made with ease. For instance, use frozen roll dough, tomato sauce, cheese and pepperoni for a very simple, personal pizza.

Here is a full list of recipes that take just a few extra grocery store staples.

The post Creative Meals with your Pantry Staples appeared first on Always Eat Good.

Video Overview

A short list of common ailments that are helped by using the juicing method is found below.  Find the full list of juicing remedies here.

Juice for Colds:

Colds are miserable. To experience relief from cold symptoms, mix carrots, pineapple, ginger, garlic and lemon into a juice.  Carrots boost the immune system with high amounts of beta-carotenes. Add some ginger as an excellent remedy for an upset stomach and pain reliever. Pineapple is inserted as an infection and bacteria buster and inflammation fighter.  It also assists the lemon in expelling excess mucus that comes with a cold.

Juice for Indigestion:

An upset stomach, especially the kind that comes when the flu rolls into town, is miserable. Ironically, the juicing recipe for indigestion is nearly identical to the recipe for colds. In fact, this recipe contains fresh pineapple, carrots, and lemon, which are all found in the cold remedy. With the addition of a mint leaf  it makes for a perfect indigestion remedy. Be aware, however, that mint has properties that cause heartburn.

Juice for Headaches:

Headaches and migraines are another common malady that can be remedied with the a juice combination. Relieve a nasty headache or migraine with the following combination.  Apples, a long english cucumber, 4 kale leaves, fresh ginger root, and celery.  The flavonoids in apples help reduce blood pressure and alleviate headaches, especially when eaten on an empty stomach. Cucumbers and celery are 95% water which is a known headache reliever. Kale is rich in omega-3, magnesium and fiber and it is anti-inflammatory, making it what could be categorized as a migraine superfood. Ginger root is helpful for those suffering from upset stomach, which is a common symptom of many migraine sufferers.

Juice for Kidney Stones:

For anyone who has experience with kidney stones it is understood that excruciating pain is a symptom. The juice recommendation for preventing kidney stones, or breaking them up when formed includes oranges, apples, watermelon and lemon.  Oranges are high in vitamin C which has been praised for prevention and clearing of kidney stones. Doctors, additionally, recommend a diet high in fruits and vegetables. The more fruits and vegetables in your everyday diet, the less likely you will experience kidney stones at all.  However, if this diet change doesn’t alleviate kidney stones, the juicing recipe offers the solution. Watermelon, in addition to being a diuretic, it is high in potassium salts. Potassium salts assist in regulation of acidity.  This combination is a powerful preventative measure and aids in the break-up of painful kidney stones.

Juice for Fatigue:

Fatigue accompanies nearly every ailment and, for many, is the worst part of being sick. Many fight fatigue with caffeines, such as soft drinks, coffees and teas. However, the caffeine in these drinks is often accompanied by high amounts of sugar.   This combination will add to your fatigue and frequent drinkers will suffer from dehydration. The best way to fight fatigue is with a diet or juicing recipe rich in fruits and vegetables.  Beet root, carrots, lemon, spinach and green apples are the make-up of this juice that fights fatigue and increases energy. Beet root boosts blood flow, which improves oxygen concentration and allows nutrients to be more quickly dispersed throughout the body. This higher concentration of nutrients in the blood allows the oxygen to be stored in the muscles for a longer period of time. This allows for increased energy and sustainability.

There are 13 additional juice recipes for other conditions and ailments. Whether you are experiencing arthritis pain, stress, memory loss, vision impairment, nervousness, or even a hangover, there is a juice for you.

The post 5 Juices for Everyday Ailments appeared first on Always Eat Good.