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My 3 Favourite Recipes From Kenya

With 52 tribes in Kenya, extending from the coast to the Rift Valley lakes to the central highlands to the northern desert, the cuisines found in this country are many and varied. There is also a strong Indian influence as the spice traders started coming to Africa centuries ago and have remained to trade in various other goods since. Here I present three dishes commonly found around Nairobi. Two – the matoke and mukimo – are traditional Kikuyu dishes from the central highlands, and the chapatti is from the coast.

Chapatti

Ingredients (makes 15-20 chapattis):

½ litre cold water

1 kg flour

Salt

Sugar

Oil

Method:

Mix water with flour, add a handful of salt, a bit of sugar and a bit of oil (the oil makes the chapatti turn golden when it cooks). Divide the mixture into balls the size of a child’s fist. Roll out each ball to a flat circle about the size of a dinner plate. Fry on a very hot, oiled chapatti pan (flat fry pan) for about 2 minutes on each side or until golden brown.

Matoke

Ingredients:

Plantains (these are green bananas that are starchy and not sweet)

Tomatoes

Cooking oil

Potatoes

Water

Onions

Parsley

Capsicum

Salt

Method:

Peel the plantains and potatoes and soak for about half an hour. Meanwhile fry onions, tomatoes, parsley, capsicum and salt. Add potatoes and plantains to the fried tomato mix. Cover with water and add salt to taste (the salt also helps soften the plantains quickly). Stew over medium heat until the plantains and potatoes are cooked through.

To cook minji (peas), maharagwe (beans, usually red kidney) and njahi (black beans) follow a similar recipe. Boil the peas or beans for several hours until soft. Fry up the tomato mix described above, add potatoes and water. Finally add the peas or beans and mix together over low heat.

Mukimo

Ingredients:

Beans (red kidney beans usually)

Maize kernels

Onions

Tomatoes

Potatoes

Method:

Boil beans and maize (generally equal amounts of beans and maize) until soft, this usually takes a couple of hours. In another pot, cook onions, tomatoes and potatoes until soft. Then add the beans and maize. Now you have githeri another popular Kikuyu dish (my favourite!). However, to get to mukimo, cook the stew for another 30 minutes before mashing it all together. The maize is tough to mash so don’t worry about the kernels staying whole. The beans and potatoes will mash easily though.

Some versions of mukimo do not use beans; instead use a leafy green vegetable such as kale or spinach which mashes with the potato to make the mukimo green.

The quantities depend on your taste and how many you are cooking for. Generally for mukimo you want equal quantities of beans, maize and potatoes with the onion and tomato simply adding some taste. For matoke the plantains should be more than the potatoes, about a 2:3 ratio. Again the tomato fry mix is simply to add taste so you don’t need too much. For the chapattis the flour should be twice the amount of water with sugar and salt to taste.

I would love to hear about your experiences with Kenyan food – whether you have cooked it yourself or been cooked for. Please leave your comments below.

Swasthavritta – The Preventive Therapy in Ayurveda and Its Relevance in the Present Era

The word swastha means calm or unperturbed by diseases or emotions. Vrtha means observation of rules. So swastavrtha is observation of the rules for a healthy life.

Each scientific discipline has its one basic aim and ways. The science of ayurveda is one that is intended to give instructions for protecting and preserving ayu or life. But is cannot be taken simply as one that give instructions for treatment alone.

Generally speaking, ayurveda has two sections – swasthavrtha (regimen for a healthy life) and athuravrtha (on the studying of diseases and treatment). That is ayurveda give more stress on the importance of prevention of diseases – on prophylaxis. Swasthavrtha is the section which expounds on the necessary observance for preserving a healthy life. Athuravrtha is a section which presents remedial measures when diseases attach us.

Since we are today facing with the problem of meeting with so many new diseases, the necessity of awakening the people to be conscious of their own way of life, is more. Hence the guideline of ayurveda as presented in the form of instructions on swasthavrtha is very useful and hence more relevant to the times.

Now, we have before us the Alma-ata declarations of the World Health Organization (WHO); the essence of which is the insistence on the cooperative activity of various medical systems so as to bring to utilization of the facilities of all of them as per the suitability regarding the time and place. Since the health problems of the present times is so varied and complex, which cannot be tackled by the efforts of any one single systems alone, however advanced it may be.

If we have to work out this plan for such utilization, we must have a clear knowledge of the fundamental approach of each of these systems, their aims and meaning and methods of their treatment techniques. We have also to endeavor to improve them by modernizing them but without giving a chance to shed away any of their basic qualities in the light of new knowledge promoted by advanced systems. Now it is to be noted that the up to date researches now going on in the advanced fields of modern science has proved to be a justification of the approaches of the old medical systems and aimed at developing new perceptions and new techniques for investigation, research and treatment methods.

Generally the term sastra in sanskrit is translated as science in western vocabulary. But the aim of the approach to the old sasthra towards men and universe, and the motivation of the new sciences that took shape and flourished along with the developments of the industrial era are directed towards two aspects. Of course they are not opposed to each other. The sastra stand for presenting precise instructions on what we have to do and not to do for the promotion for our progress in material and spiritual fields as to have freedom from diseases and a secure life of happiness. The word sastra means that which is commanded. Here the topic of discussion is concerned with the relationship of man and universe. How the acts of men and the changes of nature are interrelated and what are to be done to correct the aims and ways (methods) of our actions to make them orderly.

Here in this approach the knowledge of the basic structure and changes of the universe is essential. But that study has to depend primarily on the nature of the reactions to actions. The science that advanced in the industrial period had tried to study and promote science with the interest and outlook of a consumer. Study of nature by analysis was done with the intention of examining them structurally. So the material particulars taken from them can be used for producing commodities that can increase material amenities and pleasures and for luxurious life. So the term Exploration of nature had come in do vogue.

But the outlooks of the old medical systems as the hypocatic medicine of Europe (Grease) the traditional medical systems of Egypt, India, China etc are all based and developed with the former out look. While the Europine medicine that advanced later has progressed with the later outlook (industrial out look) of course. By adopting such an outlook they could make a major advance also. Because this science provided immense help to improve the number and quality of medicine for treatment and also the instruments the location and their environment. The successes gained in controlling and conquering the epimimics of infectious diseases is no doubt a great boon for the world. The advancement gained in the field of surgery is also impressive. But some serious omission and weaknesses also were noticed.

It is true that the developments of the branches of sciences as physics, chemistry and others (inert sciences) helped to produce articles and conveniences for the luxurious pleasure seeking life of people. But the study of man who has to make use of these articles of enjoyment was not promoted. The main reasons for the unprecedented spread of serious, even lethal diseases, as degenerative diseases, diseases due to mental stress and other stresses, is realized as due to the failure of science in helping citizens on the necessity of carrying life without alienating themselves from nature and society.

Realizing this, today modern, western, scientists also are now on the way of rethreading; understanding the importance of the old out look of the sasthras which give weight on the importance of the relationship of man with the universe. So they also are know proceeding with research activities, giving prominent to such old out look.

According to Ayurveda body and mind are an inseparable integral whole, related and responding to the environment mental diseases affects the body also and physical diseases the mind too. Mind and body are therefore taken only as two seats of disease as the purity of the body makes the mind also pure. So man with a pure mind only is healthy is equally true.

Since ayurvedic concepts are based n functions it insistences is that maintenance of health of mind and body is possible only is we realize that it is primarily dependable on our way of life. It is that which is not properly responsive to the environment that becomes the cause of disease. When we speak of environment we mean two types of environment nature is ever changing as daytime can be distinguished as of three periods so night also. Day has dawn noon time and evening as three periods. Night also has dusk, mid night, and termination period of night. These diurnal changes influenced our body and mind. Our physical activities and mental moods also.

Similarly the stages of age as childhood, youth, and old age, also create differences in the nature of our responses. When take food the reactions inside the body, at the beginning stage of digestion at its middle stage and end stage are different, when the season change. There are corresponding changes in the body responses also. Our internal conditions and function also undergo changes when we are affected with emotions of happiness, sorrow, anger etc. It is known that the food taken in, when accepts by passions does not digests easily and properly. So if we do not adopt our ways of life our life also to accord with the changing natural environment.

The irreconcilable conditions upset the internal balance of the body also. Then the natural activities of the body intended for nutrition, elimination of unwanted wastes, and similar once of a self-protective nature are upset. In these condition of increased wastes and impurities in the body impairing the internal functions create diseases. So in order to avoid the occurrence of diseases the main attention is to be paid for critical examination of the study of our environment and our waste of life for correcting the anomalies ourselves. All ayurvedic texts start with advices for following a course of life which is in harmony with nature, set up with due understanding of nature and the society in which we life. What are the protective steps or duties to be performed on all days and as per the changes in different climates in the alternatives to be made in the menu and other routine the precautionary duty to be performed to avert diseases and similar topics are given preference in these texts. But here what is worthy of special attention is the insistence given on performing the moral duties, which is deemed absolutely essential for a reconciled harmonious life with the society in which we live. These are instructions for a disciplined life governed by rules of self control. For the affliction of diseases can be avoided only if we proceed with self control. Being aware of the changing conditions of times and guided by rules to harmonize the activities of our sensory and motor organs and mind with self control and understandings.

Here insistence is on the importance of prevention of diseases. It is racer wiser than treating a diseases after allowing it to occur. The cause for all disease is the violation of these rules of conducts.

How we have to manage life properly as per the changing times is the theme more orderly discussed by ayurvedic preceptors what is presented in Ashtangahrdaya of Vaghbata is one that deserves our main attention.

Diseases never affect any one who is careful in dietetics matters and behaviours and carried a nature controlled and thoughtful action, owns a mind which does not become slavish to passion one who cherishes a selfless noble generous nature, truthfulness, patience and firm wisdom. Such a person is not affected with any disease.

Weight Loss – How I Went From 340 to 199 Pounds, Part 1

I spent two years losing over 140 pounds the old fashioned way: proper diet and exercise. No fads. No pills. No surgery. No crazy machines. I was 30 years old and 340 pounds. With a history of heart disease and obesity in my family, I decided it was time to shed the pounds.

Almost every day I get people I haven’t seen in years coming up to me saying “Wow! You look great!” and then the next question… “What have you been doing?” That’s why I wrote this article.

Disclaimer

Now, of course, as a general disclaimer, I have to say that the tips I’m sharing with you here are just from my own personal experience. I’m not a professional health expert – although over the past couple of years I’ve read dozens of books, and hundreds of articles on nutrition, exercise, and weight lifting. I’m not a doctor. You should, of course, seek your own doctor’s advice before starting any kind of a weight-loss or exercise plan. I firmly believe that with the right diet and proper exercise, almost anyone should be able to lose weight and get fit safely.

Tip 1. It’s All About Calories

First, the bad news. Weight gain and loss is directly tied to the amount of calories you eat versus the calories you expend through exercise. What’s a calorie?

A calorie is a unit of heat energy. Specifically, it’s the amount of heat energy required to raise 1 gram of water by 1 degree Celsius. How this relates to your body is that when you eat food, the food molecules are broken down chemically and that energy is either used by your body to perform work (like building muscle, or constructing new cells) or is stored (as fat). If you take in more calories than you burn, you will start to get fat.

Now, in the world of calories, it takes 3500 calories to equal one pound of body weight. So, if you take in an extra 3500 calories in your diet this week without exercising, congratulations… you’ve just gained one pound (probably all body fat). The good news is that you can lose one pound of fat by either removing 3500 calories from your diet, or adding 3500 calories of exercise to your weekly schedule, or a combination of the two.

What’s 3500 calories? It’s actually not much if you’re eating the wrong kinds of food. You can consume 3500 calories in one meal if you eat two Double Whoppers (1010 calories each), a King Size order of french fries (590), a King Size onion rings (600), and a chocolate shake (440). Don’t laugh… this is what I used to eat for dinner if my family went to Burger King… or something similarly outrageous.

So the bottom line here is that if you want to lose weight, you have to create a calorie deficit. That means you have to burn off more calories than you eat. You had to eat more calories than you burned to get fat… now you have to reduce the calories to get lean. It’s that simple. In order to know how many calories you’re taking in and burning off, you need to write them down.

Tip 2. Eat Frequently Throughout the Day

Think of your body as a furnace. You want your furnace to burn fuel as efficiently as possible. In order for that to happen, you need to let it burn hot and steady throughout the day.

You need to stoke your fire often to keep it burning. Keep your metabolism running all day long by eating every 3 to 4 hours. My personal tip: I eat on hours evenly divisible by 3. That means breakfast at 9am (if I’m up that early), lunch at noon, a snack at 3pm, dinner at 6pm, a snack at 9pm, and if I’m still up another snack at midnight.

Now, I personally work late (I usually get most of my “real work” done between the hours of 10pm and 2am) but if you need to eat at different hours, that’s fine… Just take the total number of calories you’re going to eat throughout the day and divvy them up into 3-hour intervals. Keep that fire stoked! If you can’t take a break at work to eat every 3 hours, bring a protein bar with you.

If you skip breakfast, then you’re extremely hungry by the time lunch comes around. Skip lunch, and you’re more likely to gorge yourself at dinner. Why? Your body is saying, “Hey! I need food badly!” If you feed yourself often, throughout the day, your body doesn’t go into shock, and you won’t get those wild cravings and hunger pangs when it’s time to eat.

Tip 3. Start a Food & Exercise Journal

Don’t just dismiss this section. I did! The first couple of times I read about doing this in fitness and weight-loss books, I said to myself, “I don’t have the time to do this.” But you know what – it really works!

I cannot stress how important it is to write everything down that you eat. All you need is a little notebook. Make four columns: what you ate, how much of it you ate, how many calories were in it, and what time of the day you ate it. It’s that simple. Also write down any exercise or other activities that are more strenuous than just sitting around.

Taking the time to recognize what you’re eating is the first step to losing weight. A lot of people truly don’t realize how much crap they’re eating. When I first started doing this – and writing down everything I was eating – it really opened my eyes to the volumes of junk food I was eating before. I was a slave to cookies, chocolate, chicken wings, and pizza. When I first took the time to look up the fact that a chicken wing has 150 calories in it (yes, one wing), I was astounded. I used to eat 20 wings and 2 or 3 slices of pizza for dinner.

Now you can get yourself one of those little calorie counter booklets from your favorite book store. Sometimes you’ll even see them in the grocery store. They’re invaluable. Once you get to know the foods you eat on a regular basis, keeping track of what you eat is really quite simple. You will gain a better appreciation for what you’re putting in your body.

So please, please, please, take my advice and journal everything you eat. You do NOT have to do this for the rest of your life… just until you hit your goal weight. By that time, you’ll be able to keep a good mental track of what you’re eating, and you’ll be more aware of what you should eat, and how much exercise you should be getting every week.

Also, you do not have to obsess over every little calorie! Counting your calories can be as detailed as you like. If you want to track every last celery stick, by all means do so. However, you can just round your calories off to the nearest 10, or 20. Don’t worry whether or not something contains 24 or 26 calories. In the end, it doesn’t make that much of a difference… but whether something has 100 or 200 calories does.

The important thing… and I cannot stress this enough… is write everything down!

Tip 4. Eat The Right Amount of Calories

We’re not going to starve ourselves! In fact, proper weight loss is best accomplished by eating more frequently than you’re probably used to! Let me say that again: you’re going to eat more food than you are right now. You’re going to eat better food, more often, but at a lower calorie intake. If you’re like I used to be, you’re probably skipping breakfast. This means that when lunchtime comes around, you’re starving, so you probably overeat the wrong kinds of food (like pizza, wings, Chinese, etc.) for lunch – and I’ll bet it’s fast food or takeout. Then, you don’t eat anything again for six to eight hours, and pack in a monster dinner.

Now here’s what happens: your body isn’t getting any food first thing in the morning, so your metabolism isn’t getting started. Your “calorie-burning fire” doesn’t get started in the morning, so you’re not really burning as many calories as you should be. Also, your body is saying, “uh, oh – I’m not getting any food. I better hold on to whatever body fat I can because we’re starving!” This is bad. If you don’t eat enough food, often enough, your body will basically go into starvation mode and hang on to whatever body fat it can.

The key to unlocking your stored fat is to feed yourself enough good food so that your body doesn’t need to store any additional fat, while at the same time getting plenty of exercise and strength training to burn whatever fat you currently have and build muscle.

There are a bunch of factors that go into calculating metabolic rates and all that jazz, but you can use this chart as a basic measurement of how many calories you should be eating as part of your weight-loss diet. Notice it’s based on your current weight and your gender. Women need fewer calories then do men. Also, if you’re a smaller person, you need less energy than a larger person. Use this chart to determine how many calories you should be eating on a daily basis.

WOMEN

Under 130: 1000 Calories

130-150: 1200 Calories

151-200: 1400 Calories

201-250: 1600 Calories

251-300: 1800 Calories

301-350: 2000 Calories

351-400: 2200 Calories

MEN

Under 130: 1200 Calories

130-150: 1400 Calories

151-200: 1600 Calories

201-250: 1800 Calories

251-300: 2000 Calories

301-350: 2200 Calories

351-400: 2400 Calories

Now here’s something that’s vitally important… you want to make sure you get enough calories every day, otherwise your body will go into “starvation” mode. You want to make sure that you eat your meals at least four times a day to keep your metabolism running. If you don’t eat, your body will go into starvation mode. It will realize that it’s not getting enough food, and will hold on to body fat. It’s important to get enough calories spaced throughout the day to keep your fire stoked. Don’t think that by starving yourself you’re going to lose weight. It will be the wrong kind of weight. Remember, your body will eat it’s own muscle tissue first before burning fat if it doesn’t have enough protein.

Tip 5. Send Yourself to Boot Camp

Now, if you want to jump start your body on its way to fast weight loss, here’s what you’re going to do. Ignore the charts above, and drop yourself right down to a 1000-calorie-per-day diet immediately. In addition, make sure you get at least 15 minutes of walking (or some other easy, basic, extra exercise) in every day as well.

You will do this for exactly two weeks… no more… no less. Then, you will go back to eating the normal amount of calories as indicated on the chart above.

It’s not going to be easy. You won’t be able to eat any junk food for these first two weeks. You can, however, eat plenty of good foods – chicken, salads, whole grain breads, etc. It won’t be easy, but once you get through it, you’ll be able to add lots of calories back in to your diet, and feel more normal again… in fact, after eating only 1000 calories for two weeks, you’ll probably have a hard time bringing yourself back up to 2000 calories (or whatever you should be at).

Here’s why this works: dropping your calorie intake down to 1000 calories will shock your body into new eating habits. You will cleanse your body of toxins (like those monster grease burgers you’ve been eating) and get some good, healthy food in you. You will notice weight loss after the first couple of days, but you’ll be keeping your energy up by eating good foods at regular intervals. You can stop any cravings you’re having with water, or add some extra veggies in there – you can eat just about as much green vegetables as you want.

Tip 6. Don’t Think “Fat Free” Means “Calorie Free”

Everywhere you look, it seems that “low fat” foods abound. While there are certain low-fat or no-fat foods that we are going to eat, you don’t want to restrict yourself to a totally no-fat diet. There are certain fats that are good fats, and other that are bad fats. We’re going to want to eat good fats because they are necessary for proper health. Bad fats, however, will make you fat.

There are tons of fad “no-fat” diets out there that have promoted the whole “low-fat” mentality. What’s happened? People are still continuing to get fat eating “fat-free” foods. They eat fat-free cookies, fat-free chips, and fat-free dairy products, yet they keep getting fatter. Why? Many fat-free foods have nearly as many calories as their full-fat versions.

Now, you start eating “fat free” potato chips thinking to yourself that you can splurge… hey, why not? They’re “fat free.” Well, you still load on the calories with fat-free potato chips. It’s the calories that make you fat. In fact, when food manufacturers remove fat from their products, often times they replace the fat with sugar to improve the taste. Guess what… by adding sugar, they’re bringing the calorie count almost back up to where the full-fat product was.

We need fat. Fat forms lining of the cell membranes in almost every cell of our bodies. Your brain is composed primarily of fat. If you don’t eat enough of the right kinds of fat, your brain will not get the proper nutrition to function. Eating too little fat can also reduce your testosterone levels (equally important for women as for men).

Tip 7. Know Your Fats

Saturated Fats are bad for you. They are found mostly in beef, milk, cheese, deli meats, butter, and some tropical oils. Saturated fats increase your risk of coronary artery disease, diabetes, and obesity. Avoid or minimize saturated fat intake. Try to eat low-fat meats like chicken and turkey without the skin, and reduced-fat dairy products. If you’re eating red mean, get the lowest-fat, leanest meat you can.

Trans Fats are saturated fats that are extremely bad for you. You should completely eliminate all foods with trans fats in them from your diet. These types of unnatural fats are created during food manufacturing processes such as the hydrogenation of vegetable oil. They are usually found in pastries, buns, chips, doughnuts, shortening, and other such foods. If the label says “trans fat” put that product back on the shelf. If the ingredients of any product say “partially hydrogenated” anywhere on it – put it back. One example: margarine! It’s evil. It’s loaded with trans-fatty acids. Avoid it at all costs. Also avoid vegetable shortening, commercial pasties, deep-fried food, and most prepared snacks, mixes, and convenience foods.

Studies have shown that saturated and trans fats are actually addictive and make you want to eat more. They have also been linked to all kinds of health problems from cancer and heart disease to diabetes.

Unsaturated Fats, on the other hand, are generally good for you. These types of fats are usually found in nuts, seeds, fish, and grains. Mono-unsaturated fats, such as the types found in olive and canola oil, will actually protect your cardiovascular system from disease. These are the types of fats we’re going to load into our diet.

– Good fats: almonds, avocado, cashews, flax oil, olive oil, olives, peanut butter, peanuts, fresh fish (salmon, mackerel, tuna)

– Bad fats: butter, coconut, corn oil, cream cheese, half-and-half, lard, mayonnaise, shortening, sour cream

Keep in mind that you need fats in your diet, but even the good fats listed above have a good amount of calories in them – so take it easy! A tablespoon of olive oil, for example, as 100 calories. Almonds (which I love to snack on) have 6 calories a piece. Nuts are a great, healthy-fat snack – but just make sure to take a small handful not the whole bag!

Tip 8. Add Omega 3 Fatty Acids to Your Diet

Omega fats are unsaturated fats that are not only good for you, but they’re essential for your health. Your body cannot create these fats, so you must get them totally from your diet. Omega fats are helpful for many reasons, plus they are necessary for normal cell growth and development.

First, Omega fats are an excellent appetite suppressant. Part of the reason why people binge on “fat-free” foods is because fat is what makes your stomach “feel full.” If you aren’t eating any fat in your meal, your stomach never tells your brain that you’re full. Add a little good fat to your meal, and you’ll feel full with less food.

Eating Omega fats helps your body to unlock stored fat so that you can use it for energy. Omega fat balances your body’s ratio of insulin to glucagon. When you eat sugary foods, your body releases insulin to remove the excess sugar from your system. If you do this too often, the insulin will block the hormone glucagon – which is another hormone that functions to help your body burn fat. Too much sugar = too much insulin = not enough glucagon = little fat burning. Plus, you are at risk for diabetes. Omega fats help to balance this ratio.

Omega fats help to boost your body’s metabolic rate. This also helps you to burn more calories. Omega fats are the building blocks of your cells. Your cell membranes consist of Omega fats. Since they cannot be created by the body, you must get them from your diet.

A specific fat, Omega 3 Fatty Acid, is obtained from flax seeds or flax seed oil. This will be the primary fat that we’ll add to our meals. You can use it on salads and in breads, add it to soups and yogurt. Don’t cook with it, however, as the heat will change it’s chemical properties. You will also find good doses of Omega 3 in most seafood, green leavy vegetables, fatty fish (salmon, tuna, trout, mackerel), walnuts, olive, and canola oil.

Have fish for dinner at least twice a week – and I don’t mean your beer-battered, fried haddock that the local pub serves on Fridays. Pick a fish like salmon, tuna, or mackerel. Bake or grill them – don’t fry them. They have very high concentrations of Omega 3 fatty acids in them. Add flax oil to your salads instead of fatty dressings. Snack on walnuts or almonds instead of cookies and chocolate. You will feel full sooner, and you’ll be adding essential fatty acids to your diet to help burn calories!

Tip 9. Get Plenty of Protein

Proteins are the building blocks for your body. You need to eat lots of protein for your body to build, repair, and maintain your muscle and other lean tissues. If you don’t eat enough protein, your body will break down muscle tissue, which is bad, to maintain itself. As a result, your metabolism will slow, and you won’t burn body fat. Unlike fat or glucose, there’s nowhere in our bodies to store protein (aside from building muscle tissue) so you have to get a lot from your diet.

How much protein should you eat? Most people should eat about 0.4 to 0.8 grams of protein per pound of body weight. Therefore, if you weigh 200 pounds, you should be eating between 80 and 160 grams of protein per day. This isn’t hard to do. Eat two eggs for breakfast, and an 8-ounce serving of chicken for dinner, and you’re at 60 grams of protein right there.

What kinds of protein should you eat? I like fish, chicken (white meat), turkey (white meat), soy products, beans, legumes, and eggs (whites only – yokes have a lot of fat). Soy products are a great source of protein… once you get used to the taste. I have totally switched from regular milk to soy milk. It has all the calcium, much less of the saturated fat, and none of the cholesterol of normal milk (even skim milk!)

Eat fish twice a week, chicken twice a week, turkey once a week, a vegetarian meal once a week, and then on that seventh day, go ahead and splurge with the pork or beef… just take it easy. Just make sure you choose lean sirloin cuts. Trim off any fat. Beef has a lot of saturated fat in it (it’s marbled throughout the meat so you can’t just cut it off). Beef is the worst meat for you – as compared to the other popular meats.

– Good protein: beans (any kind), eggs (preferably whites – yolks have a lot of fat), chicken (white meat, no skin), turkey (white meat, no skin), salmon (preferably not farmed), tuna (packed in water, not oil), mahi mahi, any shellfish, any soy products.

– Bad protein: bacon, ham, hot dogs, beef, pork, lamb, veal.

In part 2 of this article, you’ll read about nine more tips to lose weight.

Food Additives Exposed – What’s in Frozen Pizzas

Cheap Pizza

Ferrous Sulfate:

Is a waste product of steel after being washed with sulfuric acid. It was given to slaves in the 18th and 19th century to “cure” them of aliments. Many slaves died from this practice, its also used in Inks and Wool Dyes.

Ferrous Sulfate is used to treat iron-deficiency anemia, people after treatment felt nausea & epigrastric (Epigastric problems may cause tension with Asthma)

Mozzarella Cheese Subtitute:

Is made with (See hydrogenated oils) partially hydrogenated oils.

Sodium Aluminum Phosphate:

Autopsies on a large amount of people who have died of Alzheimer’s disease showed accumulations of up to four times the normal amount of aluminum in the nerve cells in the brain, especially in the hippo campus which plays a central role in memory. Also increased aluminum can cause low **reproduction development of the ovarian lesions.

Aluminum in the body can cause kidney damage this is because it can interfere with phosphate metabolism.

Things to look out for in Aluminum based products

Antacids (There is some without check the labels) Antidiarrheal Products (There is some without check labels)

Buffered Aspirin (Regular Aspirin does not have aluminum)

Containers (Aluminum coated waxed containers, used especially for orange and pineapple juices, causes juices inside to absorb aluminum. Beer and SOFT drinks that are stored in aluminum cans also absorb small quantities of aluminum. Bottled beverages are better.

Deodorants (Natural Deodorants do not add Aluminum) Douches (Natural Douches do not add aluminum you can also use vinegar and water)

Food Additives (Like The processed cheeses used on cheese burgers at fast food restaurants, which contain aluminum, which is added to make the cheese melt better. To self-rising dough and processed cheese food.)

Shampoos (Some add aluminum some don’t check labels to make sure)

Potassium Chloride:

The chemical compound potassium chloride (KCl) is a metal halide salt composed of potassium and chlorine. In its pure state it is odorless. It has a white or colorless vitreous crystal, with a crystal structure that cleaves easily in three directions. Potassium chloride crystals are face-centered cubic. Potassium chloride is also commonly known as “Muriate of Potash”.

Potash varies in color from pink or red to white depending on the mining and recovery process used. White potash, sometimes referred to as soluble potash, is usually higher in analysis and is used primarily for making liquid starter fertilizers. KCl is used in medicine, scientific applications, food processing and in judicial execution through lethal injection.

You can also find Potassium Chloride in waters as well, although Potassium Chloride is a used substance in the human body, consume it naturally!

From personal experience potassium chloride in my water caused irregular heart beat when I worked out, it also caused retained ear-pressure.

Sodium Benzoate:

Benzene in soft drinks (and food additives) has received some scrutiny because benzene is a carcinogen, or cancer-causing agent. Its levels are regulated in drinking water nationally and internationally, and in bottled water in the United

States, but only informally in soft drinks. Within recent years, some soft drinks have been found to contain high levels of benzene. Benzene contamination of soft drinks is a public health concern and has caused significant outcry among environmental and health advocates.

In combination with ascorbic acid (vitamin C, E300), sodium benzoate and potassium benzoate may form benzene, a known carcinogen. Heat, light and shelf life can affect the rate at which benzene is formed. Other factors that affect the formation of benzene are heat and light. Storing soft drinks in warm conditions speeds up the formation of benzene.

Sodium Phosphate:

Some foods contain phosphate but are not labeled as such (i.e. dehydrated onions). Other symptoms of phosphate intolerance may include severe and sudden diarrhea, vomiting, skin eruptions, bladder infection, bloating and abdominal cramping.

(common)

Phosphate additives have also been linked to ADD in children in Australia.

Retrieved from:

Wikipedia

Titanium Dioxide:

Used as a white food colouring it also acts as a pigment to provide whiteness and opacity to products such as paints, coatings, plastics, papers, inks, foods, medicines (i.e. pills and tablets) as well as most toothpastes.

Its also used in sunscreens & if you are not aware most cases of skin cancer are formed from the Sunscreen we use in combination of not being able to absorb energy from the Sun which is very important, recently I heard there is more suicides in the winter because there is a lack of sunlight and the energy is like a anti-depressant so to say keeps your psychically and mentally healthy, so if you ingest Titanium Dioxide it could settle in your skin and you be putting on a shield against your Sun energy (which I believe is a certain vitamin D).

Magnesium Oxide:

May cause irritation in eyes or respiratory tract May lead to muscle weakness, lethargy and confusion. This is in its real form why would you want to eat this?

Sodium Nitrite:

Recently, sodium nitrite has been found to be an effective means to increase blood flow by dilating blood vessels, acting as a vasodilator. While this chemical will prevent the growth of bacteria, it can be toxic for mammals. A principal concern is the formation of carcinogenic N-nitrosamines by the reaction of sodium nitrite with amino acids in the presence of heat in an acidic environment. Sodium nitrite has also been linked to triggering migraines.

Recent studies have found a link between high processed meat consumption and colon cancer, possibly due to preservatives such as sodium nitrite. On top of this I believe Sodium Nitrite acts as a catalyst (from the dilation is does to your veins) which aids in all these other nasty ingredients to hurry themselves through your body just like Cayenne pepper and other foods with sculville units in them (hotness).

BHA, BHT & TBHQ:

In high doses, it has some negative health effects on lab animals, such as precursors to stomach tumors and damage to DNA. A number of studies have shown that prolonged exposure to TBHQ may induce carcinogenicity. Other studies, however, have shown protective effects for TBHQ and other phenolic antioxidants.

BHA, BHT & TBHQ are petroleum based that’s why it keeps food preserved (it will preserve your body which is bad times).

Partially Hydrogenate Oils:

Trans fats are neither essential nor salubrious (useful) and, in fact, the consumption of trans fats increase one’s risk of coronary heart disease by raising levels of “bad” LDL cholesterol and lowering levels of “good” HDL cholesterol. 1 gram of trans fat a day has been linked to a 33% higher chance of catching the coronary heart disease. A 6 piece of chicken nuggets has 6 grams of trans fat, fries have 4 grams of trans fat.

Its common name is monounsaturated or polyunsaturated fat.

The human lipase enzyme is ineffective with the trans configuration, so trans fat remains in the blood stream for a much longer period of time and is more prone to arterial deposition and subsequent plaque formation. While the mechanisms through which trans fats contribute to coronary heart disease are fairly well understood, the mechanism for trans fat’s effect on diabetes is going to find that it increases symptoms.

Monocalcium Phosphate:

Calcium dihydrogen phosphate (also called mono-calcium orthophosphate) Ca(H2PO4)2 is a chemical compound. It is commonly found as the dihydrate, Ca(H2PO4)2·H2O, which releases a water molecule before it melts at 109 °C. It decomposes at 203 °C.

Phosphorus is an important nutrient and so is a common component of fertilizers Calcium dihydrogen phosphate is also used in the food industry as a leavening agent to cause baked goods to rise. Because it is acidic, when combined with an alkali ingredient – commonly sodium bicarbonate (baking soda) or potassium bicarbonate

– it reacts to produce carbon dioxide and a salt.

Xanthan Gum:

(Allergy Warning)

Some people are allergic to xanthan gum, with symptoms of intestinal gripes and diarrhea. Workers exposed to xanthan gum dust exhibit nose and throat irritation as well as work-related illness, with symptoms becoming more prevalent with increasing exposure.

Also, since xanthan gum is produced by a bacterium that is fed corn to grow, some people allergic to corn will also react to it.

MSG/Natural Flavors:

The 1987 Joint Expert Committee on Food Additives of the United Nations Food and Agriculture Organization and the World Health Organization placed mono sodium glutamate in the safest category of food ingredients.

A 1991 report by the European Community’s (EC) Scientific Committee for Foods reaffirmed mono sodium glutamate safety and classified its “acceptable daily intake” as “not specified”, the most favorable designation for a food ingredient. In addition, the EC Committee said, “Infants, including premature, have been shown to metabolize glutamate as efficiently as adults and therefore do not display any special susceptibility to elevated oral intakes of glutamate.”

A 1992 report from the Council on Scientific Affairs of the American Medical Association stated that glutamate in any form has not been shown to be a “significant health hazard”.

A 1995 FDA-commissioned report acknowledged that “An unknown percentage of the population may react to mono sodium glutamate and develop mono sodium glutamate symptom complex, a condition characterized by one or more of the following symptoms:

Burning sensation in the back of the neck, forearms and chest Numbness in the back of the neck, radiating to the arms and back Tingling, warmth and weakness in the face, temples, upper back, neck and arms Facial pressure or tightness,Chest pain, Headache, Nausea, Rapid heartbeat, Broncho spasm (difficulty breathing), Drowsiness, Weakness Sweating.

A 2002 report from researchers at Hirosaki University in Japan found rats fed on diets very high in glutamate (up to 20%) suffered eye damage. Lead researcher Hiroshi Ohguro said the findings might explain why, in eastern Asia, there is a high rate of normal-tension glaucoma.

Monosodium glutamate has been shown to indirectly cause obesity in lab rats by down regulating hypothalamic appetite suppression and, thus, increasing the amount of food the lab rats consumed Because glutamate is absorbed very quickly in the gastrointestinal tract (unlike glutamic acid-containing proteins in foods), glutamate could spike blood plasma levels of glutamate.

Glutamic acid is in a class of chemicals known as excitotoxins, high levels of which have been shown in animal studies to cause damage to areas of the brain unprotected by the blood-brain barrier and that a variety of chronic diseases can arise out of this neurotoxicity.

The debate among scientists on the significance of these findings has been raging since the early 1970s, when Dr. John Olney found that high levels of glutamic acid caused damage to the brains of infant mice.

Updated Information 04/02/09:

Keep in mind that the MSG/excitotoxins also contribute to addictive behaviors (gambling, overeating, violence, mood swings, depression, etc.) since the excitotoxins stimulate other hormones in the brain. when they’re stimulated, your dopamine and other hormone levels go haywire.

changing your diet is all it takes to snap out of it. its amazing how simple it is, but so many are hooked on junk food and processed foods.

Sorbitan monostearate (also known as Span 60):

Is an ester of sorbitan (a sorbitol derivative) and stearic acid and is sometimes referred to as a synthetic wax. It is primarily used for emulsifying water and oils together. Sorbitan monostearate is used in manufacture of food and health care products, and is a nonionic surfactant with emulsifying, dispersing, and wetting properties.

It is also employed to create synthetic fibers, metal machining fluid, brighteners in the leather industry, as an emulsifier in coatings, in pesticides, and various applications for the plastic, food and cosmetics industries.

How to Run a Bakery

Running a bakery requires a lot of things all coming together at once.

I prefer the term, “The Daily Operational Requirements of a Bakery” rather than “how to run a bakery”.

The word “running”, is a term used in the sports field and though we as bakers do a lot of fast movements and it might seem to some that we are literally running from place to place. It is structured and designed to make as much use of our production time as is humanly possible.

Also running in a bakery business is one of the top reasons for professional accidents. The only time anyone should be running in a bakery business, is in the event of an emergency!

Now as far as the heading is concerned we are running a bakery but of course as I have explained my preferred term is the day to day operations of a bakery.

For some, it is also going to be a headache. It is certainly going to be a fun and rewarding experience to others. But it can also be your worst nightmare!

I am telling you this right up front…

…NOT to scare you into giving up your business venture, but to open your eyes, so you can see outside the box.

You have heard that statement many times i am sure. But, if you can think outside the box then many of the challenges will seem like an easy crossword puzzle. (Unless you hate crossword puzzles of course).

YOU!

YES you!

Whatever you do will be imprinted onto your business and whatever your employee does will also have a bearing upon “YOUR” business. It is therefore up to you to know as much about that business as is humanly possible.

What you don’t know can be purchased, such as managers, accountants and lawyers.

You will need to oversee every aspect or employ someone with whom you have complete trust and I do mean complete trust. This person will be spending YOUR money. They will be operating YOUR business. They may not be writing the checks, but they maybe designing the production flow and controlling your staff so that is where I say they are spending your money.

So, just what is involved with how to run a bakery?

Or as I have already said, arrange the daily operation of the bakery production.

One of the first operations is to cost your purchases and then cost the recipe’s you will use to acquire a sale price to pay all the expenses of your business.

Of course I am assuming here that you have already written your business plan and you have arranged an ingredient supplier, these are the steps to become a profitable bakery business.

The daily operations of the bakery are going to change every day. This is because production will change daily. After-all the chance of selling out every product every day is unrealistic – NOT impossible, but not likely.

We of course strive to produce just enough so that few pieces are left over. That way the product is at its freshest.

In the bakery we produce bread dough’s, and some of those bread dough’s require a bench time and some bread dough’s are what we call “No-Time” dough’s. So it is important that we arrange our time to work all these productions times into a standard operation for optimum use of every piece of equipment as well as utilizing our oven space appropriately.

Besides the bread dough’s we also make cakes and cookies, pies and other products that require different operational procedures. They also bake at different times and temperature.

Breads bake at a temperature of 400 to 450 degrees. But if you were to put a sugared top puff pastry product into that same oven, three things will occur.

1. The sugar will burn
2. The puff pastry will not cook correctly

3. The time, ingredients, labor and product are wasted!

Similarly, if you make meringues, the oven temperature will be 150 – 175 degrees so trying to bake a sponge

cake or bread at that temperature will be the same result of number three above.

In most bakeries, that is a small bakery with just a few employees will use a system called “baking down”.

Baking down is a way to run a bakery by baking all the highest temperature products first then the cake production then the cookie products and finally the meringues.

The products are then cooled, decorated, packaged and sold.

Work Done While Eating a Cookie: An Interesting Application of Physics in Day to Day Life

In this article we will take an interesting question on theoretical work done while eating a cookie. We will apply the basic concepts of Physics to answer it. We will see that the answer predicted by Physics varies drastically to what we experience in our daily life. In actuality though, the two answers are not very different. We just need to change our perspective to actually see that they are essentially the same.

Question: How much work is involved in eating a 27-gram cookie, if it can be eaten in 6 bites and the distance from hand to mouth is 24 centimeters? The cookie is raised to the mouth at a 45° angle and is put down after each bite. Assume that each bite of cookie has the same mass. (If you need to eat a cookie in order to visualize this problem better, feel free to do so!)

Answer: Assuming that we move the cookie slowly to our mouth, the force applied by our hand must equal to the weight of the cookie. Whether we are lifting up or moving it down, the force applied by hand is always in the upward direction so as to counter the weight of the cookie. When we are moving up the work done by our hand is positive as the force applied and motion are in the same direction.

When we are moving down, the work done by our hand is negative as the force applied by hand and the motion of cookie is in opposite direction. So we can say that the if we move the cookie to our mouth for the first time; we lifted a mass of m*1=27 grams to a height of h=24cm*sin 45= 17 cm (approx). Our bite was just 27/6=4.5 grams. So the remaining m2=27-4.5= 22.5 grams was shifted downward. So in this first trip of upward and downward motion, the total work done was w= (m1*gh – m2*gh)=(m1 – m2)*g*h= 4.5 grams*9.8m/s^2*17cm=0.0075 Joules. Similarly for the next trip, work done will be same. So when we add all the 6 trips, we will get a net work done of W= 6 times of 0.0075 joules. Hence W= 0.0045 Joules. Here we note that the theoretical net work done is simply m*g*h where m is the total mass of the cookie. So whether we eat it in 6 bites or 60 bites does not make any difference as far as the theoretical work done by the hand is concerned.

In real life though if we eat that cookie in say 60 bites, we feel more tired. The reason is simple. Our hand has to lift its own mass as well so for every trip it does work just to move itself up or down. This work is not useful though. So even though Physics might say that its only the mass of the cookie that matters and not the number of bites, but in real life we need to do more work than simply m*g*h. Here it must be noted that h= perpendicular height of 17cm which was obtained by the formula h= 24*cos 45=17 cm.

This article has been composed of the live excerpts of a real session between the student and the tutor on http://www.myphysicsbuddy.com. MyPhysicsBuddy provides online physics tutoring and Physics homework help to students across the globe at an extremely affordable rate. For more such concepts, visit their website.

Karabij – A Middle Eastern Cookie

Karabij is a popular Middle Eastern cookie served with Natef. Natef is a special white cream used for dipping with Karabij.

Karabij are one element in the Middle Eastern cookies family, which in turn is a class of Arabic sweets. It is a cookie made of semolina dough, which makes it very delicate and easy to break. It is baked, and it is abundant in pistachio nuts.

While other Middle Eastern cookies like Mamoul and Mamoul-Mad are filled with many types of nuts such as pistachios and walnuts, as well as dates, Karabij on the other hand is always filled with only pistachios. Even though it is perfectly possible to use a walnuts or dates filling with Karabij cookies, it has been the custom not to do so and to use only pistachio nuts filling with Karabij.

Karabij are essentially small pistachios filled Mamoul cookies. They share the same ingredients as Mamoul and are prepared and baked in the same manner. However, Karabij are usually smaller in size than Mamoul because they are intended to be dipped in Natef. Even though Mamoul is made into different sizes, Karabij are always made into a small longitudinal shape easy to use for dipping.

Karabij are great for those who like dipping. It is a favorite dessert to eat while watching a movie for example. It is much healthier than chips or chocolate since it contains healthy pistachio nuts.

Karabij are popular in Arabic countries. Their popularity did not spread much to the western world because they are closely associated with the white Lebanese cream Natef which is not popular in the Western world.

Karabij are small in size, and one can eat couple dozens of them before noticing. They are in general high in calories, just like any other cookies, so people should watch how many they eat.

These small cookies are considered to be in the same category as Mamoul, Mamoul-Mad, and Ghraybeh, which are all under the class of Middle Eastern cookies. However, while Ghraybeh is a sugar cookie, all the rest are semolina based cookies filled with nuts such as pistachio and walnuts and with dates as well.

Middle Eastern cookies are consumed especially during holidays and celebrations in Middle Easter and Arab countries. They are also the preferred gift during religious holidays and celebration.

In summary, Karabij are Middle Eastern cookies exclusively dipped with the white cream Natef and offered for desert.