The Healthy Way

The most healthy way to eat is a way that FEELS good and satisfies you. Because health is so much more than what’s on your plate.

We love that superfoods are multi-taskers—foods brimming with various disease-fighting nutrients, usually without providing too many calories, and delivered in a delicious form. Easy-to-eat, easy-to-find, everyday “super” foods to keep eating healthy simple.

Superfoods are incredibly nutritious, whole foods that offer a wide arrange of essential micronutrients in high quantities, like vitamins and minerals that are needed for our bodies to run smoothly and stay disease-free.

Along with essential nutrients, superfoods can heal because they contain very potent and unique compounds beyond vitamins and minerals that protect the immune system and even kill harmful bacteria in our guts.

These news-worthy compounds like antioxidants, sulforaphanes, and healthy anti-inflammatory fats are just another reason why these foods are so super.

love, #krishna

 

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5 Party Snacks

When hosting a party, the success of your get-together comes down to three things: good friends, plenty of drinks, and great food.

Start your party off right with these party food ideas..

Veggie Dips
Chopped up vegetables like carrots, celery, broccoli and tomatoes are often a hit at birthday parties. Pair the veggies with dips like peanut butter, which is yummy and offers healthy protein. Or a cucumber yogurt dip for another healthy alternative.

 

Creative Kabobs
Assemble little kabobs for your guests. You can make them ahead of time and this presentation never fails to please. Depending on the age of your guests, you can use skewers, coffee stirrers or popsicle sticks. For a sweet snack assemble mini fruit kabobs.

 

 

Mac and Cheese
A great dish and no-fail crowd pleaser, mac and cheese can be made into a healthy kids’ party dish by using “whole wheat elbow macaroni, freshly grated cheddar cheese, low calorie and low sodium butter and skim milk.

 

 

Mini Grilled Cheese
Cut down on your cooking time by buttering and toasting your bread before the party starts. Simply place some cheese on the bread (butter-side out) and pop the sandwiches in the oven for a few minutes to melt the cheese.

 

Decorate Your Own Dessert
Instead of the traditional cake, try having “Decorate a Cake Pop”  You can provide lots of decorating products, like colorful icing and sprinkles.

 

love, #krishna

5 Party Snacks

Intuitive Eating: Food Journal

Nutrition therapy is about making changes that improve your relationship with food and your health. Food journals are one of a variety of therapeutic tools used during treatment for an eating disorder. Food journals or logs are also referred to as food records which can take many forms. Some people prefer to write things down free form in a personal notebook while others do best filling out the prepared charts provided by their nutritionist. Many others have gone tech-friendly by using an app on their phone to track info and share it. Regardless of the form it takes, a food journal does much more than track your food. A helpful format for food journals that include the time of day, a description of the snack or meal, the food and beverage intake, setting of the meal and, most importantly, the individual’s thoughts and feelings before, during and after eating.

 

Completing food logs and reviewing them can be a pretty powerful part of the recovery process. Not surprisingly, and perhaps because they can be so powerful, many individuals also experience some resistance to using them. If you’ve ever been encouraged to complete food logs as part of your treatment for an eating disorder but had trouble starting or committing to the process, we thought it might help to know why a nutritionist would recommend doing them and the specific ways in which they can assist in the recovery process.

 

Keeping a food journal provide insights into your bigger picture and provide a way to monitor progress. The journal communicates specific details from each meal, but they also show trends and patterns over the course of the week related to meal times, location, situational triggers and thoughts. Small weekly goals that create momentum towards overarching goals and bigger changes over time takes the pressure off of you to recall from memory the details of your food and symptom use from the past month.

 

Returning to a normal and healthy relationship with food means appropriately responding to hunger and fullness signals. It’s impossible to do that when your signals are broken from chaotic or disordered eating. The best thing to get your digestive system and metabolism back on track is structured eating which means adequate amounts of food with adequate frequency. Food journals aid in structured eating accountability, and structured eating over time sharpens your signals and helps you get to a place of intuitive eating.

love, #krishna

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A Guide to Easy Japanese Home-Cooking

Most traditional Japanese dishes, are steamed rice and miso soup, along with ingredients such as tofu, seaweed, potatoes, or vegetables. Here are a few Japanese food ideas.

California Roll is one of the most well-known sushi rolls served in Japanese restaurants around the world. The ingredients are simple to find such as Japanese mayo, dried seaweed, and sushi rice. Sushi rolls (makimono) can be a great finger food as an appetizer or party food.

When s bowl of rice is served in Japan, it must be accompanied with Miso Soup.  In the US, Japanese restaurants serve miso soup right at the beginning of a meal, but in Japan it’s served with the meal right by its side. Miso soup in the States contain green onion and a few pieces tofu and seaweed, in Japan there are varieties of miso soup with different kinds of miso  a variety of miso soup with different kinds of miso.

Miso is made from soy beans and contains barley or rice, which are steamed, then mixed with a fermentation starter koji and left to ferment for six months up to five years. The longer the fermentation, the richer the miso. The aroma, taste, texture, and appearance of miso all vary by region and categorize miso into three groups:  Shiro Miso (white miso), Aka Miso (red miso), and Awase Miso (mixed of red and white miso). There is no ingredient to substitute for miso.

 

Soy sauce is fermented for several months, it is made from soy beans, wheat and salt. No substitution exists for soy sauce. In Japanese cooking, we would highly recommend to use Japanese soy sauce because we can differentiate Japanese sauce and other kinds of soy sauce.

 

The Japanese believe that when the dish is prepared with fresh quality ingredients, then there isn’t the need to add many flavors. Rule of thumb is not to kill the natural flavor of the food.

 

Simplicity lets the food speak for itself.

 

When preparing each dish and meals, we think about harmony (wa). Ingredients must be in harmony together to make one dish, and that dish must be in harmony with other dishes to make a meal. Color, flavor, texture, are some of the significant elements when considering harmony.

 

Japanese cuisine is one of the world’s healthiest cuisines due to its small portion nutritionally well-balanced, healthy, and light, which is one of the reasons for the longevity of the Japanese population.

 

When interested in cooking Japanese cuisine to live healthy and happily a guide to easy Japanese home-cooking maybe just for you!

love, #krishna

 

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National Ice Cream Day 2017

National Ice Cream Day, one of the few food holidays actually worth getting excited about, is today, July 16!  That means ice cream vendors across America are celebrating by handing out all sorts of cups, cones, and other frozen treats for free. 
While some of the sweet deals such as sweet ice cream toppings — are better than others, you can safely expect to have ice cream, hot fudge sauce, and sprinkles dripping down your hand before the day is finished.

ice-cream-sundae-
Here are all the places around country with special deals for National Ice Cream Day.

16 Handles: Download coupon online or on mobile app at 16 Handles and bring it to this NYC’s self-serve frozen yogurt chain’s free four-ounce order from 12 p.m. to 5 p.m. on today, this Sunday.

Baskin-Robbins: Free samples of the new Mint Chocolate Chip will be given out to all customers at Baskin-Robbins on National Ice Cream Day. If you download the Baskin-Robbins mobile app, though, you’ll get special offers for National Ice Cream Day and other days. (By the way,  today is also when Starbucks is giving away free iced teas, and Krispy Kreme is offering a dozen donuts for 80 cents when you buy a dozen at regular price.)

Carvel: Buy any size cup or cone on Sunday, and you’ll get a second one for free.

Dippin’ Dots: Free mini cups of ice cream will be given out in a two-hour window on Sunday. Check with your local Dippin’ Dots store to find out when.

Friendly’s: For every $2.99 Friend-z ice cream order on Sunday, Friendly’s will donate $2 to the Boys & Girls Club of America. Customers who purchase a Friend-z on Sunday will also get a coupon good for a free ice cream in the future.

McDonald’s: Customers who download the McDonald’s app get a coupon for a free vanilla ice cream cone on Sunday, no purchase required.

Whole Foods: If you want to celebrate at home, the organic grocer’s got a 2-for-$6 deal on Ben & Jerry’s ice cream pints. Some stores will also hold “Sundae Fundae” sampling events throughout the day.

Cold Stone Creamery: Members of the chain’s My Cold Stone Club can take advantage of a a buy-one-get-one (BOGO) ice cream offer for the occasion.

Wendy’s: While the promotion is unrelated to National Ice Cream Day, the fast food chain has you covered with 50-cent Frostys.


Denny’s: Get a free banana split with the purchase of two entrees. Offer good only today July 16


Dairy Queen: July’s Blizzards of the Month are Frosted Fudge Brownie and Salter Caramel Blondie, discounts on blizzards.
There are plenty of ways to celebrate National Ice Cream Day. Whether your favorite flavor is chocolate, vanilla or something more exotic, there are plenty of freebies, giveaways and discounts to celebrate.

Enjoy!

love, #krishna

 

Watermelon Way 

Watermelon is known as a body-healing fruit, it is full of amazing health benefits, especially during the summer season. 

The fruit is incredibly hydrating, it is the best time to indulge in this fresh, melon, as it has to offer an array of nutrients, vitamins and minerals. 

It makes a great gift on a hot day. If you eat watermelon on a daily basis, it can improve your cardiovascular health and protect your eyes and immune system.

Thankfully, watermelon is one of those fruits we can all agree on. It’s refreshing and delicious, and it’s the perfect addition to backyard barbeques, pool parties and 4th of July celebrations. 

 

Watermelon can also boost your mood and improve your focus because of the presence of vitamin B6–which is a crucial nutrient that is responsible for calming the nerves. 

love #krishna 

Pairing Pasta with Sauce | Bon Appétit

Matching pasta shapes to sauces play a bigger part in sauce pairings. Choosing the right pasta depends on the topping. 

Tubular shapes like penne and ziti are perfect with thick sauces 

Wide, flat pastas like pappardelle are ideal for soaking up creamy sauces, the wider the noodle, the heavier the sauce.

Long, round pastas like spaghetti are best with olive oil- and tomato-based sauces. 

Chunky vegetable sauces absolutely go better with short pastas 

Choosing a pasta shape to suit the nature of your sauce makes a big difference to the finished dish. 

love, #krishna 

Peace with Food

Intuitive eating is an approach that teaches you how to create a healthy relationship with your  mind, body, and food, where you ultimately become the expert of your own body.

You learn how to identify between physical and emotional feelings, and gain a sense of self-confidence through body wisdom.

It’s also a process of making peace with the relationship towards food—so that you no longer have constant “food-related anxiety” thoughts.  It’s knowing that your health and your worth as a person do not change, because you ate a food that you had labeled as “bad” or “fattening”.

The underlying premise of Intuitive Eating is learning to respond to your inner body signal cues, because you were born with all the wisdom you need for eating intuitively. On the surface, this may sound simplistic, but can be rather complex.

This inner wisdom is often clouded by years of dieting and food illusions that abound in the culture. Give yourself unconditional love and permission to eat.

When you tell yourself that you can’t or shouldn’t have a selective food, it can lead to intense feelings of detriment that build into unmanageable cravings and, often, bingeing When you finally cave – in to your forbidden food, eating will be experienced with such intensity, resulting in overeating, and overwhelming guilt.

Honor where you are at. Find ways to comfort, nurture, and resolve your issues without using food. Anxiety, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own moderation. Food does not fix any of these feelings either does alcohol and other alter substances.

Intuitive eating is a philosophy of eating that makes you the ace of your body and its signals. It teaches that you are the best person – the only person – to make new loving and healthy choices.

#krishna