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Healthy Eating Food Biography

Source(google.com.pk)

Combine yeast and sugar. Pour warm water over the top and let proof for 10 minutes.

Add oil, salt, and two cups of whole wheat flour. Mix in a large stand mixer with your dough hook, or with a regular mixer with as much of the flour as the mixer can handle.

If using a stand mixer, add the rest of the whole wheat flour and then the white flour and knead in the bowl for about 5 minutes. If not, mix in as much flour as your mixer can handle, then take it out of the bowl and knead by hand for 10 minutes.

Place dough in a lightly-greased bowl. Cover with plastic wrap and let rise for about one hour.

Punch dough down and divide into eight pieces.

Roll each half into loaf-shapes.

Place loaves onto two large baking sheets lined with parchment paper or a well greased mini loaf pan.

Cover the eight loaves and allow to rise for about an hour.

Preheat oven to 350 degrees Fahrenheit.

Cook for 25 minutes, or until the top of the loaves are golden brown.

Vegetable options

Green peppers, chopped

Shredded carrots

Avocado

Jalapenos

Spinach

Roasted Red peppers

Pickles

Banana Peppers

Lettuce, shredded

Tomatoes, chopped

Cucumbers, thinly sliced

and Olives, chopped (sliced would work too)

After baking, we took out our veggies for the sandwiches. We used (from top to bottom):

Green peppers, chopped

Shredded carrots

Avocado

Jalapenos

Spinach

Roasted Red peppers

Pickles

Banana Peppers

Lettuce, shredded

Tomatoes, chopped

Cucumbers, thinly sliced

and Olives, chopped (sliced would work too)

To make our sandwich bar just like Subway's, we had two things in mind. One, to make our hoagie rolls. And second, to find as many veggie toppings as we could come up with.

Our bread, we adapted this recipe from Copycat Recipe Guide (and replaced the regular flour with whole wheat flour and the soybean oil with Grape Seed Oil)- Our full recipe is below.

We then baked our bread in a mini loaf pan- because we like small things! You don't need a loaf pan. You can also divide your bread into 8 logs and bake it on a cookie sheet.

Nutrition panels can be confusing, but if you know how to read them they’re a useful source of information to help you make comparisons before you buy. It is important to look at the food as a whole rather than making purchasing decisions based on just one nutrient alone.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.

Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Shrimp stack

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories.

As soon as I’ve finished this I’m going to start preparing for a wonderfully warm and sunny weekend. I need to get a few chores done, including my weekly wander round the supermarket filling my trolley. However, tomorrow, my “big shop” is going to be heavily based around “dining al fresco”. Lovely Husband is going to give the barbecue the once-over to make sure we have enough gas to keep it burning for most of the weekend and whilst he is doing that I shall be perusing the WLR recipe database.

That’s what we would all like to have. We all know how we would like our body to be in our ideal world. Some of us are born with stick-straight figures and long for curves; some of us wish that perhaps we were a couple of inches taller; or that our curly hair was straight… the list could go on and on. The reason many of us are here on WLR is because we want to shrink or maintain our weight and shape, we want to see ourselves in the mirror and think “brilliant”.

But the fact is, we all already have brilliant bodies. They are amazing machines capable of so many things, most of which go unnoticed and unremarked as our organs and flesh and bones quietly go about their business. We breathe, move, sleep all on a “subconscious” level, it happens and we rarely think about it.

However, every now and then we get a “jolt”. Our bodies need to “tell” us something. We may get a pain or an ache; some indication that something has changed and needs to be addressed.

This can be from aches and pains when we exercise (not the usual “workout” feelings but something different which makes you know that you need to call a halt to your physical activity, at least for the moment) to a sore throat or the sniffles, which your body uses to indicate that it is in “Houston We Have A Problem” mode alerting you to the fact that it is busy dealing with an “unwanted intruder” (and which lets us know that it could use some extra help in the form of medical intervention either from the pharmacy or by a visit to your GP).

My body has recently been telling me that something is not right. It started with some stomach pain…and then ended up with me having to camp in the smallest room and then turned into a sickness bug. It kept me awake and if I did try to eat or drink something my body would very definitely tell me “no”. It is probably a virus I have a raised temperature and generally feel poorly.

My initial reaction was to go to bed on Sunday afternoon to see if that saw off the initial stomach pains. It didn’t. I wondered if it was because I needed to eat something (remembering that I hadn’t eaten very much the day before) and so tried that, but my body quickly decided to expel any food and so I decided to see if sipping apple juice would help. That was equally unsuccessful. What was successful was my body’s attempts to let me know that something wasn’t working properly. It had made that perfectly clear to me. It was telling me what it did and didn’t want.

Our bodies are great for that. It is always amazing when pregnant women get cravings for something they would never dream of eating pre-or-post-pregnancy. Or when you get that feeling that you just “know” that your body is in need of fresh vegetables or a piece of fish or meat.

I am sure that in a few days time my body will start “behaving normally” again. It will let me know when it is ready to resume normal service. I will get my appetite back; food and fluid will be retained and my sleep will return to its usual routine. But for now my body is making me do what it needs me to do. It has made me refocus on just how brilliant my body is and made me review all those occasions when I “override” it. When I push past something that I really should pay attention to, and my brilliant body does it’s very best to do what I am asking of it, even though it is letting me know that “all is not well”.

When I once again firing on all cylinders I am going to try to remember what the past few days have felt like. I will try to remember that my body has the right to say “no”, and that I should listen to it.

So whatever you are doing… take a little time to really concentrate on what your body is telling you… if you do, it will be even more brilliant.