The Ultimate Guide to the Best Olive Oil

The Best Olive Oil can enhance your food

Extra Virgin Olive oil for your marinade is a staple in lots of marinade recipes, but people generally don’t give much thought to which of the best olive oil their choose to use. Like vinegar, different olive oils have different flavors and qualities and your marinade can gain an extra layer of flavor by picking the right one.

You wouldn’t use apple cider vinegar for a recipe that calls for balsamic, and choosing the best olive oil can make the same difference.

best-olive-oil

Steak Marinades

Red meat does well with robust olive oil. The Italian varietals are particularly appealing here and several varietals are commonly blended that create a wonderful flavor profile for steak.

This is one of our favorite marinades and it’s become a staple in our home. It usually goes on flank steak, but could easily be used on any steak that you’re grilling. While you can get away with marinating your steak for only hours, we recommend you let any tougher cuts sit overnight.

  • Steak about 1 – 2 lbs.
  • 1/2 cup of Robust Olive Oil
  • 1 Lemon
  • 4 Medium Cloves of Garlic
  • 1/4 cup of Balsamic Vinegar
  • 2 tsps. salt
  • 2 tsps. fresh ground pepper

Start with a Robust Extra Virgin Olive Oil. This recipe has several strong flavors and you’ll want to have an olive oil that can stand up to them. If you have a tougher cut of meat, you may want to use a fork to dock the meat.

In a large plastic Ziploc bag or a ceramic or glass baking dish, pour in the olive oil. Cut a lemon in half and squeeze the juice into the bag or dish. If you’re using a bag, add in the squeezed lemon halves, too. If you’re using a baking dish, you may need to cut these into smaller pieces. Crush the Garlic Cloves with your hands or the flat side of a knife and remove the skins. Place these in your bag or dish. Add in the rest of your ingredients.

Massage the meat with the marinade for a few minutes and make sure that the meat is completely covered. Refrigerate overnight.

Lamb and Game Marinades

Lamb and game marinades benefit from using robust, grassy olive oil with strong flavors. With lamb and game, the meat itself has a strong flavor your marinade will need to be strong as well for the flavors to come through.

  • Typically, with a leg of lamb, we go with a thin wet rub. Massaging the meat with liberal amounts of it gets flavors going.
  • 1 Leg of lamb
  • 1 Bunch of Rosemary
  • 4 Medium Garlic cloves
  • Robust, Grassy Olive oil 2 – 3 tsps.
  • Salt 2 – 3 tsps. Pepper

Remove the bone from the lamb or have a butcher remove it for you. Remove any stems from the rosemary and place in a food processor Remove the skin from the garlic cloves and add the food processor Add the salt and pepper to the food processor Turn your food processor on and slowly pour in your olive oil until you have a thin paste

Open up your leg of lamb. If you have any thick pieces of meat, butterfly them so that you have an even thickness. With a paring knife, poke some small holes all around the leg of lamb with your hands massage the wet rub all over the leg, and into the holes, you created with the knife. Wrap the lamb up with some butcher’s twine Cover with plastic wrap Refrigerate for at least 12 hours.

Pork Marinades

Marinades can help out pork. The meat dries out pretty easily when cooking and no one likes a chewy pork chop. If you don’t cook much pork because of this, consider trying it again, using a marinade.

One other recommendation is to go to your butchers to pick up some thick, bone-in pork chops. They can handle a lot of flavors and tend to be juicier with the bone. For this marinade, we suggest a medium-bodied olive oil. Something with some apple notes would go well, too.

  • 2 garlic cloves (minced)
  • 1 tsp lemon peel (grated)
  • 1/4 c medium olive oil
  • 2 – 3 sprigs fresh rosemary sprigs (stems removed) minced
  • 2 medium fresh sage leaves minced
  • 3 – 5 sprigs of fresh thyme (stems removed)
  • 2 tsps. salt
  • 4 pork chops (thick)

Combine all the ingredients in a plastic bag or baking dish Massage them into the meat Refrigerate for at least 8 hours

Chicken Marinades

Chicken does not require very much time to marinate. The meat is delicate and if your marinade has a lot of citruses, it will begin to protein cook the chicken. Your marinade will need to compensate for that by carrying intense flavors.best-olive-oil

Every year we throw away untold amounts of Champagne after New Year’s Eve. Once it’s gone flat, it might not taste very good, but it will make a very nice marinade.

  • 4-6 chicken breast halves, boneless and skinless
  • 1/3 cup delicate olive oil preferably with apple /almond notes
  • 1/4 cup dry champagne
  • 1/4 cup fresh tarragon leaves, chopped
  • 2 medium cloves of garlic, whole,
  • crushed 2 pinches of salt

If your champagne isn’t flat yet, it’s still OK to use. Just be aware that as you mix things it might get messy. If some of your chicken breasts are very thick at some points, you may want to consider pounding them a little flatter, butterflying them, or cutting them in half length-wise so that the meat cooks evenly.

Combine all of the ingredients in a plastic bag or baking dish. Refrigerate for 4 – 8 hours. If there is still carbonation in the champagne, stick to the 4-hour side of the time frame.

Fish Marinades

A lot of times, the best thing to do with fish is to brush it with some of the best olive oil that you like, sprinkle on some salt and pepper and it’s ready for the grill!

For meatier fish like Halibut, you can increase its flavor with a quick, fresh marinade.

  • 1 small clove garlic, minced 6 tablespoons delicate – light olive oil
  • 1 teaspoon chopped fresh basil
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 tsp lemon zest
  • 1 tsp chopped fresh parsley
  • 2 (6 ounce) fillets of halibut Combine all of the ingredients in a plastic bag or baking dish

Refrigerate for 1 hour We’ve found lots of really wonderful Extra Virgin Olive Oil and we hope you enjoy them too!

 

Gourmet Olive Oil: Infused with Herbs and Spices

Infused Olive Oil

If you are a big fan of getting a little crazy in the kitchen, then slightly off-kilter ingredients are kind of your thing. As such, there’s a good chance you may have worked with a little gem known as infused olive oil. This ingredient seems a little subdued at first, but it’s only when you start realizing the potential it has that you see the favor bomb that it is! Infused olive oil may not be in your pantry right now, but once you get a taste of it, you’ll be hooked. infused-olive-oil

But how exactly do you use it? You might have a pretty good idea of how to handle basic olive oil and the extra virgin variety (EVOO, anyone?), but this infused stuff — is there some sort of special magic that goes along with it? Of course not.

Then again, here are five ways to use infused olive oil that may just make you rethink some things & rush out the door to buy some ASAP:

Cooking Flavor — If you already use olive oil, try substituting the infused stuff right in. The flavors you’re introducing will kick up your meals more than a few notches. Popular flavors include rosemary, garlic, and crushed red peppers.

Dessert — Though most infusions spoken of are on the savory side, some are sweet, and when you combine the lusciousness of sweet olive oil with your favorite dessert, you’re reaching nirvana.

Baking — Take your baked goods in a new, exciting direction with this twist.

Bread Dip — Everyone knows the scrumptious dip you get when you visit a nice Italian restaurant. It’s peppery, salty, and has a garlicky tang that hits the spot. Imagine how good it can be in your own home with the right oil!foccacia-with-olives

Dimensions of Flavor — Sometimes simplicity is what makes all the difference in the world. A drizzle over a salad or prime steak can be marvelous.

Now, let’s say you go down to your local market & try to find some of this unctuous liquid gold and can’t find it. You might have to look elsewhere, and depending on where you live, you may have to order online. Luckily, olive oil manufacturers are always good about having infused olive oil on hand.

Infused olive oil, at least for some, might be a bit of a cheat. They figure that if the olive oil was good enough, it wouldn’t need to be infused with anything else. Well, that’s a perspective that is a bit on the narrow-minded end. The culinary arts are all about maximizing flavor any way that you can, and it seems odd that you’d pass up on the chance to take one ingredient that rocks & not want to make it rock harder.tomatoes-olive-oil

So, to those of you grooving in the kitchen with a flair for serious flavor, infused olive oil should be high on your list of kitchen “must-haves”.

Texas-born infused olive oil is only the tip of the iceberg when working with Texas Hill Country Olive Co. Visit them today.

Achieving Optimal Wellness Through Healthy Habits

Healthy Habits for a Balanced Life

I like to believe there are ten healthy habits one needs to follow to live a balanced life. No matter what I am doing whether on vacation or going about my day-to-day work these healthy habits are important to me. You may be wondering what these habits are. To know more keep on reading. My friends often find me saying that everything in life is about balance. Healthy living is the equilibrium of good habits, not something extreme. So how do we achieve this balance? To start with, we must focus on consistency but don’t rush because consistency takes time. Also, take a step back to disengage from negative self-talk and try to transform that into positive self-talk.

Remember that being obsessed with anything can cause the opposite outcome. Your reality is shaped by your thoughts and when you spend too much time thinking about losing calories, what food to eat, whether or not to use social media, or simply comparing yourself to others, you end up feeling depressed and disconnected from yourself. Changing these negative thoughts into more positive ones is a great healthy habit to try and develop.

Eating healthy foods provided by Mother Nature such as fresh fruits and green vegetables is another must-do if you are trying to develop healthy habits. Cut out processed and packaged foods as much as possible. Think about how you want your day to turn out and do one or two things for your health that will benefit you in the long run.  healthy_foods

Exercising moderately, eating some greens or drinking more water are easy ways to build good habits that you can swear by. Be mindful at all times and realize it’s not about yesterday or tomorrow; it’s about where you are today and at this moment – it’s all about now. Now that we have a basic understanding of what healthy habits seem like and how you can find that equilibrium in your life, let’s dive into a list of ten good habits that will make your well-being a priority.

Change your mindset.

Think of your health as a lifestyle change and a daily balancing act.

  1. Sleep sufficiently and in good time. Your body undergoes necessary repairs when you sleep. Physical and psychological repair takes place from 10 pm to 6 am.
  2. Be patient. It takes roughly ninety days to create a new habit. So develop patience and learn to love yourself through the process of change.
  3. Read voraciously. Educate yourself on spiritual practices, gain knowledge about the foods you eat, read about the lives of wellness masters – there are so many kinds of literature out there.
  4. Be mindful of your energy system. Think of your body as particles of energy and ponder over what kind of fuel you want to use to keep it functioning. Do you really want coke and chips to get into your system? I hope not because they will eventually break down your system.
  5. Hydrate often. Drink good quality water. If you like, you can add some lemon or other fruits to it to drink more frequently.
  6. Eat healthily. Consume natural foods and stay away from processed, packaged food. At least, 80 to 90% of the time, your food intake should be healthy.
  7. Don’t feel guilty. When you do eat food that is not good for your health, don’t kill yourself with guilt. Remember balance is important so once in a while, you can break away from your mundane diet and incorporate some junk in it until, of course, you’ve mastered the habit of eating well.
  8. Move around. Exercise is the best medicine – even if it’s something as simple as going for a walk or as complex as working out at the gym. Your body is meant for movement. Being in nature is one of the best things you can do for your body.
  9. Know yourself. Get to the root of why you’re self-sabotaging if you are and foster a more loving relationship of self-worth with yourself.

 

Eat Healthy – Be Well.

cherries_very_healthy

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Essential Survival Techniques

survival skillsBasic Survival Skills

We live in a world marked by modern conveniences, which is great. Modern technologies allow us to find our way, stay warm, find shelter, and even get the food and water our bodies need.

While this is fine, have you ever thought of uncertainties that nature may present?

What if a heavy storm knocks power out?

What if your phone battery dies in the middle of nowhere?

You need a few skills to survive these inevitable life moments.

There are plenty of basic survival skills that everyone needs to know and practice. While most of them look less important to learn, they can potentially save your life, depending on the situation. This post will cover some of the basic survival skills you need to learn.

Of importance, until you get out into the field and practice any survival skills, all you have is a false sense of security.

 

Survival skills everyone should try and master:

To prepare yourself for whatever might befall you, here are basic skills you can learn on your own to prepare yourself to handle most survival situations:

  • Finding water

When it comes to surviving, water is often the first thing that people look for. After all, nothing is more critical to survival than clean, drinking water.

Finding food and water is a skill that people used daily for survival that has since been forgotten. While there is no guaranteed way to look for water, it is obvious that streams are found downhill or in crevasses where hills meet. If you can’t find a water source, you will need to explore the area further. Lush areas with green vegetation and animals are likely to have water.

Rain, snow, and dew are other reliable sources of clean water you can collect. In extreme conditions, you can squeeze water from vines and thistles.

Most importantly, don’t drink any water you find. Make an effort to purify or boil it. This takes us to the next survival skill.

  • Starting and tending to a fire campfire for food

Even if you find a flowing stream with what seems to be clean water, make an effort to make it safer for drinking. In the wilderness, you will need to know how to start a fire to boil your water. Fire will also give you life-saving warmth, help you cook, scare predators away, and even other people notice your location.

While starting a fire with a lighter can be easy and quick, you need to learn how to start a fire from scratch, which requires practice and patience. One of the techniques is making a flint that can generate sparks. You can also short-circuit your battery to create sparks.

The most important thing is to practice and master how you can start a fire in different weather conditions. There are a whole lot of effective techniques to create fire by friction.

  • Foraging for food

While you can survive for a few weeks without food, as long as you have clean, clean drinking water, having the skill to hunt and forage for food is critical.

There are lots of edible wild plants that you can eat while in the wilderness. However, you need to be super keen; otherwise, you may find yourself feasting on poisonous fruits.

You will also need to learn and master hunting, trapping, fishing, and any other technique you can use to get food.

  • Building a shelter  survival today

Once you have water and food, the next most obvious basic thing you want is to find somewhere you can hide from the elements. The type of shelter you can build and how to build it depends entirely on where you are, how long you will stay there, and the available resources.

The basic requirements are branches for poles plus some clothing, a tent, or leaves to cover the finished structure. There are a lot of factors to consider as well. For instance, walking distance to water source and chances of immediate surroundings catching fire.

  • Basic First Aid

First Aid Only 298 Piece All-Purpose First Aid Emergency Kit

 

There are times when it is difficult for emergency services to reach you when you are sick or injured. Being able to administer first aid may save a life at such critical moments.

Apart from knowing how to use a first aid kit, you should be able to come up with creative ways to offer first aid using what is readily available. For instance, creating a brace with tree branches and harvesting natural medicine.

 

winter-landscape-camping

Final thoughts

Learning basic survival skills is a great way to prepare yourself for uncertainties. Practicing and mastering these skills can bring you closer to nature and help you save your life should things go wrong.

If you want to go beyond being just a beginner at this or any other skill, and work toward developing a real mastery, then you are going to need a deeper and more powerful strategy.

 

 

What you need is a way to hack your brain so you can develop a winning mindset.

 

 

A winning “mindset” is a “state of mind” that allows you to enter a “flow state” at will. You do this by programming your subconscious mind.

 

 

Believe it or not, most of what you do throughout an average day is NOT freely chosen by your normal waking consciousness even though it may seem that way. The truth is that most of what you do on a day-to-day basis is done on autopilot. 

Be Safe wherever you Go!

 

Learn to Fish: A Step-by-Step Guide

Teach Yourself How to Fish3There are more anglers today in the United States. Of these, millions fish every day, and the simple truth for doing so is that it’s a lot of fun. Casting your line and catching fish is an integral part of American culture.

Many people itch to go outdoors and fish but it’s not as simple as it seems.

Like most things in life, you need to learn and acquire knowledge and skills. Want to know how to fish?

Follow us as we help explain this craft.

 

  • Gather the Right Fishing Gear

Before you even step close to a lake or river, you’ve got to get the right fishing gear. You don’t have to buy expensive gear to learn fishing but if you can afford it, well and good. The most important things a beginner needs are a rod, line, and reel.

When shopping for fishing gear, choose a very good line. This will make learning a lot easier. We recommend the 300 to 400 yards spool as they hold high-quality monofilament. Avoid the 1,000-yard spools as they hold lower-quality mono. Teach Yourself How to Fish

Other important things to purchase include:

  • Rain jacket
  • Waders and boots
  • Leaders
  • 4-to-12-pound monofilament fishing line
  • Fishing hooks (number/size 6 to 10)
  • Cork or plastic bobber

You’ll also need a selection of fishing lures or live bait.

  • Get a License

Get the current fishing license for the state you’ll be fishing in. You can get a license online or in convenience stores and fishing stores around the area. The license is fairly inexpensive but it costs more for non-residents.

If you want a better bang for your buck, we recommend that you get an annual license. It usually goes for about $30 to $200. You can use the annual license to fish throughout the year instead of getting a license every time you head out to fish.

  • Set Up Your Hook, Line, and Sinker

Tie the casting plug on your line. To do so, use the improved clinch knot. Start by passing the line through the hook eye then tag the end. Make five turns around the standing line then insert the loose end of the line between the first loop and the eye. Pass the tag end through the second loop and finally tighten the knot slowly.

Attach two sinkers at least six to twelve inches above the hook. The weight of the sinkers will keep the lure and bait down in the water. Attach the bobber to the fishing line with the spring clip. This allows the bobber to move up and down the line with ease. So, when fish nibbles at the bait, the bobber lets you know when it moves up and down.

  • Learn to Cast

The most challenging part of fishing is casting. Poor casting translates to missed opportunities. In normal fishing, people usually cast with the weight of the sinker, lure, or bait but in fly fishing, people cast with the weight of the line. This makes a weightless fly which is best for fly fishing.

It’s important to know the right place to cast. Before you cast, allow six inches of the line at the end of your fishing rod. Next, keep the reel below your hand. Now, flip the bail on your spinning reel. This helps to keep your line in place

To cast, hold the rod with a little tension. To put the cast in the back from the front, start slow then speed up as the rod goes back. Aim towards where you want to cast then move your line in one swift stroke. Now, stop your hand sharply and your line will go where you want to cast it. Once your lure hits the water, flip the bail back. Now, start reeling to attract fish to your bait.

fly fishing

Keep practicing to master the steps above. Once you do so, it will be a lot easier for you to fish.

  • Find the Right Place to Fish

Knowing where and when to fish influences the outcome. The where and when varies with your target species. Whether you prefer to fish from the shore of a stream, pond, river, or by the dockside, understanding the target species helps you determine the type of gear and line.

 

Since you’re a beginner, we recommend fishing with a friend by the shore of a river or stream. Other water bodies make perfect fishing spots in your local area. From lakes to oceans, you’ve plenty of options.

  • Baiting Your Hook

Now that you know how to cast, the next step is to learn how to bait your hook. There are different things you can use as bait. Some people prefer using 4 to 5 kernels of corn while others use ¼ slices of hotdog, especially on a #4 baitholder.

While all these are good options, we highly recommend using a small piece of Nightcrawler. They usually come in counts of 12 to 24 available at Walmart or your local tackle shop. You can also dig for smaller worms in the garden. To do so, find moist areas under rocks or leaves.

If you’re not comfortable using worms, then use the aforementioned items. To bait your hook with your worm, use your thumbnail and pinch off a small 1-to-2-inch section of the worm. Then pierce one end of the worm and thread to the barbs of your hook. Next, piece the worm on the other end and secure it to the bar. Make sure it covers the point of the hook.

Cast your line into the water and once your bait is in the water, your hard work should start paying off. If using a bobber, you should see it halfway submerged. However, if the bobber is completely submerged without a bait, then you added too much weight to your sinker. Or, the bobber is too small. Replace with the correct bobber.

Castaroud Telescopic Fishing Rod KitIf you follow the steps above, you should land your first fish in minutes. Remember, be patient and keep practicing to hone your skills.

If you want to go beyond being just a beginner at this or any other skill, and work toward developing a real mastery, then you are going to need a deeper and more powerful strategy. What you need is a way to hack your brain so you can develop a winning mindset.

A winning mindset is a state of mind that allows you to enter a flow state at will. You do this by programming your subconscious mind.

Believe it or not, most of what you do throughout an average day is NOT freely chosen by your normal waking consciousness even though it may seem that way. The truth is that most of what you do on a day-to-day basis is done on autopilot.

An example of this would be when you’re driving your car and as you do so you get bored and begin daydreaming. Before you know it, you find yourself several miles further down the road with absolutely NO memory of having driven those last several miles. So, who exactly was driving while your waking consciousness was in la-la land, and how exactly did you manage to avoid an accident?

Your subconscious mind was in control. You already spent years programming your subconscious with how to deal with a broad range of possible driving scenarios and thus it had no trouble taking the wheel while your waking consciousness took a little break. In other words, you were able to take effective actions without having to THINK about them.

 

The Best Energy Boosters to Keep You Going

Top 5 Energy Boosters

With so many ads about which superfoods are best, it can be confusing to decipher what’s a scam and what’s the truth. That’s why I compiled a list of the top five energy-boosting foods that will give you true, lasting energy to keep you hopping all day! Oatmeal

Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fiber. That means that your body gets a steady stream of energy, as opposed to a short-term spike, because the carbohydrates gradually flow into your bloodstream.oatmeal

The key here is to look for high-fiber oatmeal, like oat bran. For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, then add your own sweetness.

  • Lentils

Beans are a great source of fiber, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they’re low in fat and calories to boot.

  • Bananas banana

Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn’t store potassium for long periods of time. This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating. The sugar in bananas is an easily digested form of carbohydrate. Other fruits such as apples, grapes, peaches and pineapples also make great energizing and refreshing snacks. We all know we need to be eating more fruits in our diet!

  • Chocolate

Studies show that chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, and improve longevity. Chocolate contains sugar and caffeine along with fat and calories so consume in moderation. When possible, opt for dark chocolate or raw cacao for the highest source of antioxidants.

  • Almonds

These little guys are great if you’re looking to improve your focus and mental clarity. Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.

  • Healthy Fats

Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil. Of course, you’ll want to check with your health practitioner before making drastic changes to your diet. healthy oils

Incorporating these foods into your daily menu takes some planning, so here are some ideas you can use to ensure you’ll have all the energy you need every day.

Breakfast

* Smoothies: For breakfast, a banana fruit smoothie is a quick and easy way to get the potassium your body requires for normal function. In a blender, combine a small banana, some frozen berries of your choice, ice, 1/2 cup low fat milk, and a teaspoon of vanilla. You can also add a tablespoon of peanut butter or some raw cacao powder as well. If dairy is off the list for then I suggest you use almond – coconut – or another substitute of your choosing.

* Oatmeal: If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal, which isn’t as nutritious. Some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavoring, but you’ll always want to compare the sugar and fiber amounts across a few different brands to find the most nourishing oatmeal.

* Cereals: Another great alternative to a bowl of hot oatmeal is bran and muesli cereals. They contain a lot of the energy boosting nutrients of oatmeal, and often contain healthy nuts and dried fruits as well.

Snacks

* Almonds: These nuts are perfect as a mid afternoon snack. Grab a handful and take them to work with you in a snack cup or baggie.

* Dark Chocolate: When you’re feeling sluggish, a small dark chocolate bar is all you need for a great pick me up that will last longer than an hour or two.

Dinner Side Dishes

* Beans: Lentils are a great side dish to enhance many dinner entrees such as tacos and burgers. You can also make lentils a main dish by combining several types into one dish as a bean soup or bean casserole served with cornbread. Another way to eat lentils is to add some pepper and melted shredded cheese as part of a healthy lunch.

Working these naturally energizing foods into your daily routine doesn’t have to be difficult. With a little imagination and effort, you can have all the energy you need to stay awake and alert throughout the entire day!

 

The Benefits of Fasting: How to Fast Safely and…

Fasting Facts and how to do it Safely

People have been fasting for thousands of years for religious and health reasons, and some regard it as a weight loss tool. You’ve probably seen headlines about celebrities drinking exotic fruit juices to prepare for movie roles, and heard friends talking about their weekly fast days.

Fasting is still controversial among medical experts. If you’re trying to decide whether to give up food for weight loss or other purposes, consider these suggestions for staying safe while you fast.

fasting
fasting

Deciding to Fast

1. Losing weight. Any diet extremely low in calories will cause you to lose weight quickly, but you’re likely to gain it right back. That’s because you lose water and muscle mass, and your metabolism slows down. When you resume eating, you may gain weight while consuming the same amount of food you used to be able to manage.

2. Detoxify your body. Some diet books claim that fasting will purify your system and remove environmental pollutants. Most doctors believe that your liver and other organs do that job automatically.

3. Feel empowered. The stigma associated with being overweight can create a difficult relationship with food. You may appreciate the experience of control that comes with brief fasting.

4. Practice your religion. Many faiths include rituals based on fasting. Practitioners say it heightens their awareness and brings them closer to the divine.

5. Prepare for medical treatment. Listen to your doctor when they give you directions not to eat before certain medical tests or surgery. Proper treatment may require establishing an accurate baseline or giving your body a break from digesting food.

6. Live longer. A large body of research supports a connection between consuming fewer calories and extending your life span. The tradeoffs may be worth it for you.

Techniques for Fasting Safely

1. Drink liquids. Dehydration is one of the biggest concerns during any extreme diet. If you feel dizzy or confused, drink more water, and see your doctor if the symptoms continue.

2. Clarify your terms. There are many different kinds of fasts. Most healthy individuals can handle consuming nothing but water for up to 2 days. Fasts that allow liquid calories or eating at certain hours may be feasible for longer periods.

3. Alternate days. Alternate-day fasting is a hot trend since a British TV doctor wrote a book about his experience. You may want to experiment with his formula for five days on and two days off.  Intermittent Fasting

4. Study nutrition. If you’re trying to take off weight, keep in mind that fasting is a temporary and intense approach. In the long term, it’s important to understand how to eat healthily to stay in shape. Pick up a book on nutrition and try out new recipes for vegetables.

5. Watch for side effects. In addition to dehydration, there can be other consequences to fasting. Look out for bad breath, trouble sleeping, and mood changes. You may find it helpful to decrease your level of physical activity and postpone tasks that require heavy thinking.

6. Know your risks. Some adults need to avoid fasting altogether, including pregnant women and those who suffer from diabetes. The bottom line is that there are many diets more effective than fasting if you’re trying to lose weight.

On the other hand, you may have other good reasons to stop eating temporarily. In that case, fasting may be good for your body and soul, as long as you talk with your doctor and take precautions that will keep you safe while you cut out calories.

Going Raw: A Guide to Implementing a Raw-Food Diet

Implement a Raw-Food Diet

As you hear more and more about the impact your eating has on your health and longevity, you may be considering a raw-food diet. While this lifestyle could be quite different from your usual fare, you might find that you thrive on eating mostly raw foods.

What exactly is a raw food diet? In general, it means eating only things that are in a completely natural state. This means foods that have not been processed or cooked. For some folks, this can even include raw meat, though many raw-food advocates do not eat meat, other than perhaps a little sushi.

raw food diet
Raw vegan is very good!

These tips will help you make the conversion:

1. List acceptable foods that appeal to you. There are numerous books and websites available with lists of foods that conform to the principles of the diet. You’re likely to find a lot of foods you’ve never considered. Make a long list so you can provide yourself with a wide variety of foods and flavors!

2. Go shopping. Budgeting accurately may be challenging at first. While much of the food you’re likely to buy won’t be expensive, there will be a lot of it. Most raw foods don’t offer a lot of calories; you’ll be surprised how much you might need to eat.

* Avoid over-shopping, though; many of the foods won’t last as long as many processed foods.

3. Start slowly. If you’re not used to eating a lot of fruit, getting carried away might cause more than a little gastric upset. Introduce the raw foods slowly. Substitute a raw food item at each meal for something you didn’t typically eat raw. Continue adding foods over a week or two, until you’re 100% raw.

4. Throw out your processed foods. One way to be almost certain to fall off the wagon is to have other food readily available. We all have moments of weakness, so prepare for yours. Friends, family, and food banks will likely take what you no longer want to eat.

* If you have others in the house who won’t be eating raw, at least try to get rid of the items you’ll find most tempting.

5. Take a good multivitamin. Certain nutrients may be unavailable with a raw diet, and Vitamin B-12 is the classic example. Even if you’re not eating vegan and you usually scoff at manufactured supplements, talk to your doctor before you dismiss the idea.

6. Remember to get enough protein. Protein is another major nutrient you might lack if you’re not careful. Eating balanced meals is just as important as ever.

7. Keep adjusting until your diet is right for you. Assess how you feel. Are you losing weight? Are you losing too much weight? Are there other foods you’d like to try? Are there foods you’d like to eliminate?

8. Give raw foods for at least 30 days. If you can go 30 days without cheating, you should have an excellent idea of whether or not a raw-food diet is something that you want to continue. Any foods eaten outside of the diet will tend to interfere with an accurate assessment.

If a raw-food lifestyle is something you want to try, give the above steps a shot. Changing dietary habits is frequently a challenge; our bodies and minds get used to certain foods. Expect some challenging times over your first 30 to 60 days. However, keep in mind that medical data indicates that our dietary choices have a huge impact on our health.

 

Maybe a raw-food diet is an answer for you. Try it.

Get Moving and Feel Great

 
Some people love a tough workout, while others do not so much. 80% of Americans fail to meet government guidelines for aerobic and strength training, it’s obvious why most of us fall into the second category. A recent study by the University of Freiburg in Germany suggests that just 2 changes can make you enjoy exercise more.

Participants with similar fitness levels were asked to ride a stationary bicycle for the same amount of time. Those who considered themselves to be athletic said the activity was more enjoyable and required less effort. The researchers concluded that personal expectations made the difference. The secret is to believe in your athletic abilities and the benefits of exercising.

Think how much easier it would be for you to stick to a workout program if you really enjoyed doing it. Try these tips for building up your confidence and knowledge.

Believing in Your Athletic Abilities:

1. Develop your own style. Each of us has our own personal interests and signature strengths. You may like ballroom dancing or playing competitive sports. You may excel at sprinting or long-distance running. Choose activities that make you feel accomplished.

2. Create challenges. Set goals that will encourage you to keep going. Work at strengthening your tennis serve or increasing your lung capacity so you can swim more laps.

3. Use external rewards. Intrinsic motivation is more powerful, but you can give yourself treats to help you feel fulfilled while you’re waiting to reach major milestones. Promise yourself a pedicure or a weekend outing to celebrate any week you visit the gym consistently.

4. Share social support. While you’re cheering yourself on, it also helps to have family and friends on your side. Team up with an exercise buddy, post your workout plans on a fitness forum, and ask your family for the help you need.

5. Find a role model. Look for someone who has qualities and achievements that you admire. You can pick someone close to you or someone you see in the news. Study what they do and focus on what you have in common.

6. Repeat affirmations. Create positive statements that help you to realize your worth and make changes in your life. Write them down and read them when you’re feeling stressed.

Understanding the Benefits of Physical Activity:

1. Do some research. Browse online or visit the library to read about how exercise affects your body and mind. Visualize yourself having more energy, strengthening your muscles, and reducing your risk for serious medical conditions.

2. Take a course. Sign up for rock climbing lessons or take an anatomy class at a community college. Learn more about your body and how to care for it.

3. Work with a trainer. Maybe you prefer working with a professional one-on-one. Ask friends and fellow gym members for recommendations. A customized program can deliver impressive results.

4. Talk with your doctor. Ask your physician about any concerns you have. They may be able to suggest what priorities would be helpful for you, such as lowering your blood pressure or rehabilitating a previous injury.

5. Evaluate your performance. As you become more physically fit, you may notice the effects spilling over into many areas of your life. Maybe you’re eating more vegetables or responding more effectively to feedback at work.

6. Listen to your body. Feeling good may be the ultimate benefit of working out. Take pleasure in your flat stomach or glowing skin. When you want to exercise, you’ll find ways to overcome any barriers like being too busy or avoiding discomfort. A positive attitude about your athletic abilities and the benefits of physical activity will help you to stay healthy and fit.

enjoy exercise

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