Hygenic Tips at Home

By the following are the safe handling practices once at home :

• Wash hands with warm, soapy water before and after handling fresh produce. Do not wash prior to storage in the refrigerator; this procedure favours the development of spoilage microorganisms.

• To wash fruits and vegetables, use running water safe enough to drink, to remove any dirt . This also reduces the number of bacteria present on the surface of produce.

• Do not use detergent or soap. These have not been approved for use on produce and might leave residues even after rinsing.

• When preparing fruits and vegetables, remove any damaged or bruised areas because pathogens can easily develop there. Fresh produce should be refrigerated within two hours of peeling or cutting. Discard leftover cut produce if left at room temperature for more than 2 hours.

• Vinegar has antimicrobial activity but the concentration and duration of contact is important; adding a small amount of vinegar to a large quantity of water to wash fruits and vegetables is not effective and is not recommended.

• Wash working areas often. Cutting boards, utensils and dishes should be washed with hot soapy water and sanitized with a solution of 5 ml (1 teaspoon) chlorine bleach in 750 ml water (3 cups). It is a good practice to have many colour-coded cutting boards: one for produce, one for raw meat, etc.

• Be sure to wash cucumbers when preparing meals, the plastic wrap does not indicate that its sterile

sources : ontariogreenhouse

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Safely Ways Handling Veggies

The safe handling of food is important. Veggies storing and handling by following the right way, it would take more advantage for us. The following are a few reminders for the proper way to buy and store cucumbers, peppers and tomatoes.
Cucumbers

• When selecting cucumbers, look for long and firm cucumbers, which are a dark vivid green and feel heavy for their size and are free of any soft spots or marks.

• In order to maintain their freshness, protect their colour, and retain their natural moisture, seedless cucumbers are sealed in a plastic wrap and should be stored in a cool, dry place or in the vegetable crisper of the refrigerator.

• Mini cucumbers are best kept refridgerated in their packaging.

Peppers

• Choose peppers that are smooth, firm and plump with thick shiny skins.

• Make sure that there are no cracks or soft spots.

• Store peppers in the refrigerator.

Tomatoes

• Tomatoes should be red, heavy for their size, plump, firm, even-shaped and free of any cracks and bruises.

• Tomatoes should be stored at room temperature away from direct sunlight so that they can ripen naturally.

• Never store tomatoes in the refrigerator as that will change the texture of the tomato and decrease its flavour. Cold temperatures make the flesh pulpy.

• Tomatoes should be stored stem side up,and used within a few days.

sources : ontariogreenhouse

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Meal Planning, Optimizing Diet

Most of us take diet concept for reducing our food quantities, or even eliminate our "meal schedule", its turns to so hard for us to stay along this way, and most of us even get frustated by this concept. Well, is Diet really that hard to reach?? When we found this matter, we may take the chance for Meal Planning, it's another one of Diet Concept.
With following the diet plan, you can expect to lose approximately 20 pounds in six weeks by consuming approximately 1300 calories per day. The amount of weight that you will lose depends on your actual calorie intake, activity level and individual body metabolism. Average weight loss should be between two to four pounds per week.

Guidelines for Success

1. For any diet plan to be successful, you need a sufficient amount of exercise. Cardiovascular activity burns fat and calories, while strength training creates lean muscle and raises the metabolism. Try to get thirty minutes of cardio three to five times per week. Supplement your cardio program with three strength training sessions per week for best results.

2. Choose your beverages wisely. Water and green tea are best when it comes to staying hydrated and losing weight. If you're a coffee lover, stick to one cup in the mornings taken black or with calorie-free sweetener. Diet soda is OK every now and then, but shouldn't be consumed daily as it can bloat and dehydrate the body.

3. Avoid foods that are overly processed. Whole foods are always best when dieting to lose weight. If you can, go organic for even more health benefits. Aim for a balance of lean protein, whole grain, lowfat dairy, healthy fat and most importantly, lots of fruits and vegetables.

4. Allow yourself an indulgence once a week or so. This doesn't mean you should go overboard or sabotage your diet. Choose your treat wisely and eat it slowly and with full awareness. Examples might be a few squares of chocolate or one serving of chips, cookies or ice cream. Refer to the food label for exact serving sizes, which are smaller than many people think they are.

5. Make sure you're eating on a regular schedule. Rather than three large meals, try six small ones. Eating healthy foods at regular intervals will keep your metabolism at optimal functioning and help you feel less hungry and more satisfied.

There are some Food Combination according to Meal Planning that could be found in Dietary Label

refferences : dotcomwomen

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Meal Planning for Day 1st

Here is one of the Food Compositions for Meal Plan Day 1st



Breakfast

• Raisin Bran (Calories:171; Carbs:41; Fat:1; Protein:3)

• Skim Milk (Calories:91; Carbs:12; Fat:0; Protein:8)

• Black Coffee (Calories:10; Carbs:0; Fat:0; Protein:0)

Mid Morning Snack

• 1/2 Can Tuna in Water (Calories:99; Carbs:0; Fat:0; Protein:21)

• 1 Tbsp Mayonnaise (Fat-Free) (Calories:215; Carbs:35; Fat:0; Protein:0)

Lunch

• Veggie Wrap (Calories:230; Carbs:44; Fat:3; Protein:19)

• Water / Green Tea (Calories:0; Carbs:0; Fat:0; Protein:0)

Afternoon Snack

• Graham Crackers (Calories:59; Carbs:10; Fat:1; Protein:1)

• Skim Milk (Calories:91; Carbs:12; Fat:0; Protein:8)

Dinner

• Chicken Fajita (Calories:430; Carbs:23; Fat:11; Protein:40)

Total of Day 1st

• Calories : 1386

• Carbs : 148

• Fat : 16

• Protein : 69

sources : dotcomwomen

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Meal Planning for Day 2nd

Here is one of the Food Compositions for Meal Plan Day 2nd



Breakfast

• Scrambled Eggs (2) (Calories:154; Carbs:2; Fat:10; Protein:13)

• Orange (Calories:85; Carbs:0; Fat:0; Protein:0)

• Black Coffee / Green Tea (Calories:10; Carbs:0; Fat:0; Protein:0)

Mid Morning Snack

• Lowfat Yogurt (Calories:173; Carbs:32; Fat:1; Protein:7)

Lunch

• Chicken Sandwich (Calories:420; Carbs:21; Fat:10; Protein:32)

• Water / Green Tea (Calories:0; Carbs:0; Fat:0; Protein:0)

Afternoon Snack

• 1 Cup Bluberries (Calories:83; Carbs:21; Fat:0; Protein:1)

Dinner

• Grilled Shrimp Sallad (Calories:210; Carbs:22; Fat:2; Protein:26)

• Brown Rice (Calories:216; Carbs:44; Fat:2; Protein:5)

• Water / Green Tea (Calories:0; Carbs:0; Fat:0; Protein:0)

Total of Day 2nd

• Calories : 1351

• Carbs : 87

• Fat : 25

• Protein : 95

sources : dotcomwomen

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