People are all the time asking me how they can get more bulk in their diet without spending money on over the counter fiber products
Well, you can have a great breakfast as well as high quality fiber simply by preparing...
Healthy High Fiber Waffles ala McKessock
1/2 cup whole wheat flour
1/2 cup corn meal
1/2 cup old fashioned rolled oats
1/2 cup oat bran
1/2 cup wheat bran (I actually use 3/4-1 cup)
3 tsp baking powder
1/4 tsp baking soda
2 cups almond milk (see below)
1 large egg
2 Tbs maple syrup
Mix the ingredients together and let sit while the waffle iron heats up. If your waffle iron isn't non-stick, spray with a little Pam.
Cook the waffles and eat, but don't stray too far from the facilities!
Almond Milk
1/3 cup raw almonds.
2 cups spring or filtered water
Grind the almonds into a fine powder in a coffee grinder. Add almond flour and 2 cups spring water to your blender and blend for about a minute. You can strain through a cheese cloth if you want, but you can also use the almond milk without straining because doing so adds a nice nutty flavour to the waffles.
I got this recipe many, many moons ago from a guy named George McKessock. Thanks, George!
If you have a healthy, high fiber recipe you'd like to share, click on the comments link below and start typing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Tuesday, February 28, 2006
Monday, February 27, 2006
Healthy Eating Out Tips
Today I'd like to share some excellent tips for healthy dining in restaurants. I don't know about you, but eating out can be a real challenge for the serious health seeker. I mean, honestly, there are so many unhealthy food choices in most restaurants.
Well, Victoria -- my friend, colleague, and creator of Tooth Soap -- wrote an article about healthy eating away from home that I know you'll find useful, and here it is...
Dining out is really easy once you get the hang of it.
In fact, you'll eventually be able to look at any menu and find something on it you can eat and enjoy.
Below are some examples of healthy meals you can choose while dining out.
Olive Garden or Italian Restaurants
For a starch meal: Order Minestrone soup and salad with vinaigrette dressing. Skip the breadsticks/bread because they are made with white flour and you don't need that (it will only aggravate your sugar cravings). Say no to any parmesan or other cheese.
For a protein meal: Order a grilled meat of your choice. Have some salad and if your meat comes with potatoes, just ask them to bring you steamed veggies instead and they will gladly do it. You can have a bit of parmesan on your salad.
Chevy's or Mexican Restaurants
For a starch meal: Order a side salad and eat that first. Order portabella mushroom or vegetable (or a combo of both) fajitas. Order corn tortillas instead of flour and eat just two of them. If you can't have just one or two chips and stop yourself after that, don't even start eating them. You can eat a little rice and beans too. Order the whole pinto beans instead of the refried if they have them.
For a protein meal: Order chicken or beef fajitas. Eat a big salad first. Tell the waitress you don't want the tortillas. If you don't want fajitas, order a meat in chile verde sauce and order a side of vegetables. Don't even think about eating the chips! You can have a bit of cheese with this meal.
Restaurants That Serve Everything
Starch: Choose the soup and salad bar. Vegetable soup is a good option. Don't hesitate to ask what's in the soup. I always ask!
Protein: Grilled meat, chicken or fish will always be on these menus. Eat a salad first and it is okay to have some blue cheese dressing as long as you order it on the side and use less rather than more. Check the menu for Cobb or grilled meat salads. You could order a Caesar salad, but make sure to tell them to hold the croutons.
Subway or Sandwich Places
You will have to go with a starch meal unless they have some salads. Be like Jared and order a veggie sandwich if going for a starch meal. If the sandwich place has salads, go for a Cobb or turkey or chicken salad. Be sure to skip the croutons.
McDonalds, Burger King, and So On
Pack your bag and stay out of all the fast food joints! Remember, you are trying to nourish your body with healthier options.
Other Helpful Hints for Healthy Eating Out
Drink a glass of water as soon as you sit down at your table.
Consider ordering an appetizer instead of an entree. The portion will be smaller than the regular entree, which is often too large. Ask the waiter to bring your order out with everyone else's main meal.
Always ask for dressing on the side. Dip a bite of salad in a little dressing and chew each bite thoroughly. Put your fork down between each bite and eat slowly. Enjoy yourself and relax when dining out.
Stop eating the moment you feel satisfied. Ask the waiter to put the rest of your food in a "take-out container" right away so you won't be tempted to eat more food when you are no longer hungry.
Remember, your body never requires that you overeat. It is only your mind and poor habits that want to do that!
Thanks to Victoria for letting me share this article with you.
If you have some healthy dining out tips you'd like to share, click on the comment link below and type away!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Well, Victoria -- my friend, colleague, and creator of Tooth Soap -- wrote an article about healthy eating away from home that I know you'll find useful, and here it is...
Dining out is really easy once you get the hang of it.
In fact, you'll eventually be able to look at any menu and find something on it you can eat and enjoy.
Below are some examples of healthy meals you can choose while dining out.
Olive Garden or Italian Restaurants
For a starch meal: Order Minestrone soup and salad with vinaigrette dressing. Skip the breadsticks/bread because they are made with white flour and you don't need that (it will only aggravate your sugar cravings). Say no to any parmesan or other cheese.
For a protein meal: Order a grilled meat of your choice. Have some salad and if your meat comes with potatoes, just ask them to bring you steamed veggies instead and they will gladly do it. You can have a bit of parmesan on your salad.
Chevy's or Mexican Restaurants
For a starch meal: Order a side salad and eat that first. Order portabella mushroom or vegetable (or a combo of both) fajitas. Order corn tortillas instead of flour and eat just two of them. If you can't have just one or two chips and stop yourself after that, don't even start eating them. You can eat a little rice and beans too. Order the whole pinto beans instead of the refried if they have them.
For a protein meal: Order chicken or beef fajitas. Eat a big salad first. Tell the waitress you don't want the tortillas. If you don't want fajitas, order a meat in chile verde sauce and order a side of vegetables. Don't even think about eating the chips! You can have a bit of cheese with this meal.
Restaurants That Serve Everything
Starch: Choose the soup and salad bar. Vegetable soup is a good option. Don't hesitate to ask what's in the soup. I always ask!
Protein: Grilled meat, chicken or fish will always be on these menus. Eat a salad first and it is okay to have some blue cheese dressing as long as you order it on the side and use less rather than more. Check the menu for Cobb or grilled meat salads. You could order a Caesar salad, but make sure to tell them to hold the croutons.
Subway or Sandwich Places
You will have to go with a starch meal unless they have some salads. Be like Jared and order a veggie sandwich if going for a starch meal. If the sandwich place has salads, go for a Cobb or turkey or chicken salad. Be sure to skip the croutons.
McDonalds, Burger King, and So On
Pack your bag and stay out of all the fast food joints! Remember, you are trying to nourish your body with healthier options.
Other Helpful Hints for Healthy Eating Out
Drink a glass of water as soon as you sit down at your table.
Consider ordering an appetizer instead of an entree. The portion will be smaller than the regular entree, which is often too large. Ask the waiter to bring your order out with everyone else's main meal.
Always ask for dressing on the side. Dip a bite of salad in a little dressing and chew each bite thoroughly. Put your fork down between each bite and eat slowly. Enjoy yourself and relax when dining out.
Stop eating the moment you feel satisfied. Ask the waiter to put the rest of your food in a "take-out container" right away so you won't be tempted to eat more food when you are no longer hungry.
Remember, your body never requires that you overeat. It is only your mind and poor habits that want to do that!
Thanks to Victoria for letting me share this article with you.
If you have some healthy dining out tips you'd like to share, click on the comment link below and type away!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Sunday, February 26, 2006
Sprouted Mung Bean Salad
Today I'd like to share a little something from Gene, who writes: "Chet, here's a healthy recipe that we frequently fix when we're in a hurry. We almost always have mung beans sprouting at various stages, and we make a variety of dishes with them. The salad seems to have a cooling effect, especially in the summer heat of Texas!"
Sprouted Mung Bean Salad
1 cup sprouted mung beans
1 cup grated carrot
1 tsp sprouted fenugreek
1 tsp grated fresh ginger root
Mix well with 1/2 to 1 cup of non-fat yogurt. Garnish with 1 cup of finely chopped cilantro and 1 tsp of chopped chives and/or its lavender blooms, just before serving. Salt not necessary.
Serve with rice, baked potato, as a sandwich, or even with plain lettuce.
Now, that's a versatile recipe for mung beans. Give it a try and let me know what you think by commenting below.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Sprouted Mung Bean Salad
1 cup sprouted mung beans
1 cup grated carrot
1 tsp sprouted fenugreek
1 tsp grated fresh ginger root
Mix well with 1/2 to 1 cup of non-fat yogurt. Garnish with 1 cup of finely chopped cilantro and 1 tsp of chopped chives and/or its lavender blooms, just before serving. Salt not necessary.
Serve with rice, baked potato, as a sandwich, or even with plain lettuce.
Now, that's a versatile recipe for mung beans. Give it a try and let me know what you think by commenting below.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Tuesday, February 21, 2006
How to Stop Smoking
Today I'd like to share some useful advice on how to stop smoking.
We can thank a registered nurse named Linda for sharing this one.
Linda quit smoking seven years ago, thanks to the technique you're about to read.
And it won't cost you a dime.
Thanks again to Linda for sharing this one.
If you have a stop smoking technique you'd like to share, click on the comment link below and start typing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
We can thank a registered nurse named Linda for sharing this one.
Linda quit smoking seven years ago, thanks to the technique you're about to read.
Chet, here's what people need to do to subdue a nicotine fit and thus stop smoking:Now, that's a "how to stop smoking" technique that anyone can put to use.
Take a long slow deep breath and exhale slowly.
Repeat this a few times.
While doing this breathing exercise, think of something you really like, such as a person, a place, or a favorite memory.
In a couple of minutes the nicotine fit should be gone.
After doing this exercise, you need to do something physical. A simple task, like taking out the garbage or cleaning out a drawer, will do just fine.
If you are persistent with the steps above, gradually your nicotine fits will decline in severity and frequency.
Once in a while I have mild cravings for a cigarette. I continue to use this breathing exercise and I tell myself I will have to start all over again if I have one puff.
And it won't cost you a dime.
Thanks again to Linda for sharing this one.
If you have a stop smoking technique you'd like to share, click on the comment link below and start typing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Thursday, February 16, 2006
V8 Juice Recipe
Just about everyone I know likes V8 juice.
But, unfortunately, the stuff that comes in the bottles and cans is full of salt and has had most of the life cooked right out of it.
Well, I get around these problems by making my own healthy V8 juice, and you can too.
Read on for two good recipes, one raw and one cooked.
Let's start with my favorite V8 recipe, a raw concoction that's healthy and tasty...
Raw V8 Juice
6 medium-sized carrots
1 small beet (wash well)
3 large tomatoes
1 bag baby spinach
1/4 head fresh cabbage
1 red bell pepper
1 green bell pepper
3 stalks celery
1/4 sweet onion
1/2 clove garlic or less if you don't care for garlic
Kale leaves (a little goes a long way so be careful)
Chili pepper to taste
Salt to taste
Run all the vegetables through your juicer, add salt to taste, and then sit back and enjoy the healthiest V-8 juice around. Tabasco sauce to taste can be substituted for the chili pepper.
For a second recipe, this one cooked, let's turn to...
Tom Solomon's Spicy Hot V8
8 quarts water
4 pounds homegrown tomatoes, chopped
1 bunch celery, chopped
8 green jalapeno peppers, chopped
1 cup vinegar
3 bay leaves
2 Tbs oregano
1 large onion, chopped
1 head garlic, pressed
4 Tbs salt
4 Tbs sugar
In a large pot, combine all ingredients except the sugar, bring to a boil, and cook at a steady boil for 2 hours.
Remove from heat and strain through a relatively fine mesh, making sure to express all the liquid you can.
Discard the pulp, return the liquid to the pot, and boil for another couple of hours, or until the liquid is reduced to roughly three quarts. Add four tablespoons of sugar, remove from heat, stir, and let cool.
Friends, you can't beat either of these two healthy V8 juice recipes for price or for taste!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
But, unfortunately, the stuff that comes in the bottles and cans is full of salt and has had most of the life cooked right out of it.
Well, I get around these problems by making my own healthy V8 juice, and you can too.
Read on for two good recipes, one raw and one cooked.
Let's start with my favorite V8 recipe, a raw concoction that's healthy and tasty...
Raw V8 Juice
6 medium-sized carrots
1 small beet (wash well)
3 large tomatoes
1 bag baby spinach
1/4 head fresh cabbage
1 red bell pepper
1 green bell pepper
3 stalks celery
1/4 sweet onion
1/2 clove garlic or less if you don't care for garlic
Kale leaves (a little goes a long way so be careful)
Chili pepper to taste
Salt to taste
Run all the vegetables through your juicer, add salt to taste, and then sit back and enjoy the healthiest V-8 juice around. Tabasco sauce to taste can be substituted for the chili pepper.
For a second recipe, this one cooked, let's turn to...
Tom Solomon's Spicy Hot V8
8 quarts water
4 pounds homegrown tomatoes, chopped
1 bunch celery, chopped
8 green jalapeno peppers, chopped
1 cup vinegar
3 bay leaves
2 Tbs oregano
1 large onion, chopped
1 head garlic, pressed
4 Tbs salt
4 Tbs sugar
In a large pot, combine all ingredients except the sugar, bring to a boil, and cook at a steady boil for 2 hours.
Remove from heat and strain through a relatively fine mesh, making sure to express all the liquid you can.
Discard the pulp, return the liquid to the pot, and boil for another couple of hours, or until the liquid is reduced to roughly three quarts. Add four tablespoons of sugar, remove from heat, stir, and let cool.
Friends, you can't beat either of these two healthy V8 juice recipes for price or for taste!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Monday, February 13, 2006
Healthy Pancake Recipe
Today I'd like to share a healthy pancake recipe with a tasty maple cream topping.
Oh, good!
Chunky Apple Oatmeal Pancakes
3/4 cup whole wheat flour
1/8 cup oats
2 Tbs oat bran
1/2 tsp cinnamon
2 tsp baking powder
1/4 tsp salt
1/4 cup raisins
1/2 cup chopped apple
1 cup apple juice
Combine dry ingredients. Add raisins and apple. Gently stir in juice until dry ingredients are completely moistened. Pour batter by 1/4 cupfuls onto a nonstick skillet or griddle. Cook until bottom is brown and spatula slips easily underneath. Turn and brown other side. Makes eight plump pancakes.
Maple Cream
For a tasty and nourishing pancake topping, mix together equal parts of pure maple syrup and plain yogurt.
These pancakes will stick to your ribs without loading you up on sugar and bad fats.
If you have a healthy pancake recipe you'd like to share, click on the comment link below and have at it.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Oh, good!
Chunky Apple Oatmeal Pancakes
3/4 cup whole wheat flour
1/8 cup oats
2 Tbs oat bran
1/2 tsp cinnamon
2 tsp baking powder
1/4 tsp salt
1/4 cup raisins
1/2 cup chopped apple
1 cup apple juice
Combine dry ingredients. Add raisins and apple. Gently stir in juice until dry ingredients are completely moistened. Pour batter by 1/4 cupfuls onto a nonstick skillet or griddle. Cook until bottom is brown and spatula slips easily underneath. Turn and brown other side. Makes eight plump pancakes.
Maple Cream
For a tasty and nourishing pancake topping, mix together equal parts of pure maple syrup and plain yogurt.
These pancakes will stick to your ribs without loading you up on sugar and bad fats.
If you have a healthy pancake recipe you'd like to share, click on the comment link below and have at it.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Wednesday, February 08, 2006
Clear Head Foods
Today I'd like to share some foods that'll help you keep a clear head.
The list is simple and the foods are easy to find...
Purchase some organic baby spinach and then eat a cup or two right out of the bag. If you don't feel a healthy burst of energy within a few minutes, I'd be quite surprised.
Or... try blending a cup of baby spinach leaves with two cups of pure water and a handful of almonds.
That concoction will give you a clear head.
And it tastes great, too.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
The list is simple and the foods are easy to find...
- Fresh baby spinach
- High quality green tea
- Fresh almonds
- Alaskan salmon (we purchase our salmon from Vital Choice)
- Pure water
Purchase some organic baby spinach and then eat a cup or two right out of the bag. If you don't feel a healthy burst of energy within a few minutes, I'd be quite surprised.
Or... try blending a cup of baby spinach leaves with two cups of pure water and a handful of almonds.
That concoction will give you a clear head.
And it tastes great, too.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Thursday, February 02, 2006
Healthy Cabbage Salad
Unfortunately, most people don't eat nearly as much cabbage as they should.
This is a shame because cabbage promotes a healthy bowel flora that contributes to a strong and energetic body.
Even if you don't care much for the taste of cabbage, I'm predicting right now that you'll enjoy today's featured recipe.
Healthy Cabbage Salad with Citrus Dressing
4 cups cabbage, thinly sliced
1 cup carrots, shredded
1 cup chunks of pineapple
Juice of 1 lemon
Juice of 1 orange
1/4 tsp salt
1/3 cup favorite oil (I like coconut oil)
Place cabbage, carrots and pineapple into a large bowl. Mix the dressing separately by whisking all the ingredients together until creamy or by drizzling the oil into the juices while in a blender. Thoroughly mix the dressing and the cabbage, carrots, and pineapple chunks. Refrigerate or serve immediately.
Seriously, try this easy and healthy cabbage salad. I bet you a dime to a donut that you'll like it enough to make it a regular in your diet.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
This is a shame because cabbage promotes a healthy bowel flora that contributes to a strong and energetic body.
Even if you don't care much for the taste of cabbage, I'm predicting right now that you'll enjoy today's featured recipe.
Healthy Cabbage Salad with Citrus Dressing
4 cups cabbage, thinly sliced
1 cup carrots, shredded
1 cup chunks of pineapple
Juice of 1 lemon
Juice of 1 orange
1/4 tsp salt
1/3 cup favorite oil (I like coconut oil)
Place cabbage, carrots and pineapple into a large bowl. Mix the dressing separately by whisking all the ingredients together until creamy or by drizzling the oil into the juices while in a blender. Thoroughly mix the dressing and the cabbage, carrots, and pineapple chunks. Refrigerate or serve immediately.
Seriously, try this easy and healthy cabbage salad. I bet you a dime to a donut that you'll like it enough to make it a regular in your diet.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
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