27 May 2008

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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23 May 2008

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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Meal Planning for Day 3rd

Here is one of the Food Compositions for Meal Plan Day 3rd



Breakfast

  • Bagel (calories :289; carbs :56; fat :1; protein 11: )
  • 1 Tbsp Low Fat Cream Cheese (calories :51; carbs :0; fat :5; protein :1 )
  • Black Coffee / Green Tea (calories :10; carbs :0; fat :0; protein :0 )

Mid Morning Snack
  • Tortila Chips (Reduced Calorie) (calories :74; carbs :11; fat :0; protein :1 )
  • Salsa (calories :25; carbs :6; fat :0; protein :1 )

Lunch
  • Vegetable Soup (calories :72; carbs :12; fat :0; protein :2 )
  • Green Salad (calories :33; carbs :6; fat :0; protein :2 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack
  • Fat-Free Pudding Cup (calories :100; carbs :23; fat :0; protein :2 )

Dinner
  • Chicken Wrap (calories :467; carbs :42; fat :29; protein :36 )
  • Brown Rice (calories :216; carbs :44; fat :2; protein :5 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )


Total of Day 3rd
  • Calories : 1327
  • Carbs : 200
  • Fat : 37
  • Protein : 61



sources : dotcomwomen

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Meal Planning for Day 4th

Here is one of the Food Compositions for Meal Plan Day 4th



Breakfast

  • Grape Fruit (calories :76; carbs :0; fat :0; protein :0 )
  • Black Coffe / Green Tea (calories :10; carbs :0; fat :0; protein :0; )

Mid Morning Snack
  • Granola Bar (calories :118; carbs :16; fat :5; protein :2.5 )
  • 1 Cup Strawberries (calories :47; carbs :11; fat :0; protein :1 )

Lunch
  • Tomato Sup (calories :85; carbs :16; fat :2; protein :1 )
  • Turkey Sandwich on Wheat (calories :350; carbs :45; fat :4; protein :28 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack
  • 1 Apple (calories :80; carbs :21; fat :0; protein :0 )
  • 1 Tbsp Peanut Butter (calories :96; carbs :6; fat :16; protein: 8 )

Dinner
  • Salmon Filet (calories :140; carbs :0; fat :7; protein :19 )
  • Green Salad (calories :48; carbs :2; fat :0; protein :2 )
  • Brown Rice (calories :216; carbs :44; fat :2; protein :5; )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )


Total of Day 4th
  • Calories : 1266
  • Carbs : 161
  • Fat : 36
  • Protein : 66.5



sources : dotcomwomen

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Meal Planning for Day 5th

Here is one of the Food Compositions for Meal Plan Day 5th



Breakfast

  • Scrambled Eggs (2) (calories :154; carbs :2; fat :10; protein :13 )
  • 1/2 Cup Berries (calories :47; carbs :11; fat :0; protein :1 )
  • Black Coffee / Green Tea (calories :10; carbs :0; fat :0; protein :0 )

Mid Morning Snack
  • 1 Banana (calories : 112;carbs :28; fat :0; protein :1 )
  • 1 Tbsp Peanut Butter (calories :96; carbs :6; fat :16; protein :8 )

Lunch
  • Chicken Sandwich (calories :420; carbs :51; fat : 10;protein :32 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack
  • 10 Gummy Bears (calories :87; carbs :21; fat :0; protein :0 )

Dinner
  • Shrimp Scampi w/Linguine (calories :410; carbs :53; fat :25; protein :17 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Total of Day 5th
  • Calories : 1336
  • Carbs : 172
  • Fat : 61
  • Protein : 72



sources : dotcomwomen

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Meal Planning for Day 6th

Here is one of the Food Compositions for Meal Plan Day 6th


Breakfast

  • Puffed Rice Cereal (calories :120; carbs :29; fat :0 protein :2 )
  • Skim Milk (calories :91; carbs :12; fat :0; protein :8 )
  • Black Coffe / Green Tea (calories :10; carbs :0; fat :0; protein :0 )

Mid Morning Snack
  • 1/2 Cup Berries (calories :47; carbs :11; fat :0; protein :1 )
  • Granola (calories :139; carbs :15; fat :6; protein :4 )

Lunch
  • Green Salad (calories :48; carbs :2; fat :0; protein :2 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack
  • Cottage Chesse (calories :203; carbs :8; fat :4; protein :31 )
  • Diced Pineapple (calories :74; carbs :19; fat :0; protein :8 )

Dinner
  • Chicken Stir Fry (calories :550; carbs :28; fat :36; protein :34 )
  • Green Salad (calories :48; carbs :2; fat :0; protein :2 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )


Total of Day 6th
  • Calories : 1330
  • Carbs : 126
  • Fat : 46
  • Protein : 84


sources : dotcomwomen

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Meal Planning for Day 7th

Here is one of the Food Compositions for Meal Plan Day 7th

Breakfast

  • Grape Nuts Cereal (calories :200; carbs :47; fat :1; protein :7 )
  • Skim Milk (calories :91; carbs :12; fat :0; protein :8 )
  • Black Coffe/ Green Tea (calories :10; carbs :0; fat :0; protein :0 )

Mid Morning Snack

  • Gelatin Cup (calories :80; carbs :0; fat :0; protein :1 )

Lunch

  • Asian Chicken Salad (calories :430; carbs :33; fat :19; protein :32 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )

Afternoon Snack
  • Fat-Free Pudding Cup (calories :100; carbs :23; fat :0; protein :2 )

Dinner
  • Green Salad w/shrimp (calories :310; carbs :22; fat :2; protein :26 )
  • Water / Green Tea (calories :0; carbs :0; fat :0; protein :0 )


Total of Day 7th
  • Calories : 1221
  • Carbs : 137
  • Fat : 22
  • Protein : 76



sources : dotcomwomen

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14 May 2008

Healthy is Our Rights...

What is the important of being healthy??
Maybe its sounds very classic for us, many people speak up, campaign, opentalk about healthyness or wellness, but many of its remains at that momment only...that's us (including me..)
We know how important of being healthy, we feel so energize, powerfull, increasing in productivity, more cheerfull, feels so excited, got in mood, and many more. But, some people (including me, again) may feel so regrated how they "wasting" their healthyness everyday,,untill they got illness.
Everyday, from the first time we starting day, there's so many "opportunity" heading us to get our healthy "decreasing",and it's particulary from what we eat.
Right now, the way of food serving face a new challenge, it's about How to serve tasty (looks) food fast and quickly?? That's right,, we do love instant foods, aren't we?
Why do this way of serving foods so popular? because people become extra busy right now, people always deal with tied schedule, people get rush all over the day for their bussines, and still many more conditions forced to get anything quick and fast, including what and how we eat..
We do all agree, that fast and quickly foods identictly same as "low health foods" or junkfoods, so many nutritions got loss of its. But, sometimes people says We got no choice...
Really??in my opinion, When (instant) foods find the way to get served quick and easily, then healthy foods should have find the way served quick and easily also...
Nothing's possible when we try to, this HunHealthy weblog may dedicated to share everything about it, from receipes, tips, and many more...because Healthy is Our Rights...and it may starting from our foods
So, don't wait no more longer...Let's get up and stand up, starting from something simple and easily, something what we could...and let's get it shared..

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20 April 2008

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I hope you'll get comfort and cozy here. HunHealthy Weblog would like to share everything for healthy and fun life. That's right, everything about healthy life, healthy foods, take a walk story, healthy receipes, some healthy tips and many more.
Well, just walking around this weblog and wish you'll find something that might be usefull and give some advantages for you.
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