What Is The Fat Resistance Diet?

The Fat Resistance Diet was developed by Dr. Leo Galland, who is recognized as an expert in the field of nutritional medicine. It is based on the concept that hormones, which include leptin and adiponectin, control the appetite and body fat levels in the body. When fat levels become too high in the body, inflammation occurs that subsequently alters the body chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body's chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

3 Stages of Weight Loss and Control

(Photo credit: Wikipedia)

There are three stages to the Fat Resistance Diet. In the initial stages carbohydrates such as grains and starchy vegetables are avoided, but as the dieter progresses through the three stages the amount of carbohydrates is gradually reintroduced.

Stage 1 concentrates on reducing inflammation and restoring blood sugar levels. This is achieved by an abundance of super foods and nine to ten servings of fruit and vegetables every day along with a relatively high intake of quality protein. The high nutritional quality of the this phase will help to re-balance body chemistry and cut your cravings for carbohydrates. This stage also provides a jump-start to the fat loss process.

Stage 2 increases your choice of foods so that the diet is suitable for long-term fat loss. After completing Stage 1, the insulin levels in the body should have decreased which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows for reintroduction of legumes as well as some whole grains such as oatmeal and brown rice.

Stage 3 is the maintenance stage. In this stage the variety of foods increase further to include healthy grain-based meals like carrot raisin muffins, blueberry flax pancakes, and even whole grain pasta. The inflammation reducing foods are still emphasized while the caloric content of the diet is slightly higher to allow for maintenance of weight loss.

Recommended Foods

The foundation of the diet is fresh fruit and vegetables in abundance, as these contain phytonutrients such as carotenoids and flavonoids which act as anti-inflammatories.

Foods which are high in carotenoids include:

carrots
broccoli
spinach
tomatoes
pumpkin
papaya

Foods which are high in flavonoids include:

blueberries
cherries
pomegranate
citrus fruit
dark grapes
green tea
onions
dark chocolate

Fresh herbs and spices can also be used during the diet because they have important nutritional factors which reduce inflammation and improve the taste of foods without adding calories.

The diet also emphasizes increasing the intake of foods that are high in good fats like the Omega 3 fatty acids found in fish, walnuts, flaxseeds and dark green leafy vegetables. These fats play an important role in reducing inflammation as well as improving general health.

Is This the Diet for You?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping to reduce inflammation within the body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try.

You Are What You Eat

You’ve probably heard the expression, “You are what you eat.” But have you ever really thought about what that means? And do you think about it when you’re making food choices?

In some ways, we do become what we eat, literally. Have you ever seen an example of your blood plasma after eating a fast food hamburger? What was previously a clear liquid becomes cloudy with the fat and cholesterol that’s absorbed from eating a high-fat hamburger made from animals made fat on an unnatural diet of corn and growth hormones.

A delicious vegetarian meal. (Photo credit: Wikipedia)

And when you think about it, we also become what we don’t eat. When we switch from eating unhealthy processed foods to a diet rich in whole, natural foods and vegetables, we become less fat, and less prone to many types of cancers, as well as other diseases. Our cholesterol can improve. The incidence of Type II diabetes is reduced. Blood pressure falls into normal ranges.

If you have a family history of high cholesterol or high blood pressure, then it’s particularly important that you revise your eating habits. Moving towards a more vegetarian diet - or at least eating more vegetables and fewer animal products and processed carbs - has been shown statistically to reduce the incidence of so many of the diseases of industrialized countries. Those who eat more vegetables have historically been healthier and lived longer.

Isn’t it time to think about what you want to be and to eat accordingly? Do you want to be sluggish and fat? Do you want the risks that come with eating an unhealthy diet full of processed, foods and unhealthily raised meats?  Or do you want to look like and be what healthy eaters are: leaner and fitter with a longer anticipated lifespan? It’s never too late to change what you’re doing and increase your chances for a longer, fitter life.

Check out some of our healthy, super-simple recipes this month for some delicious and easy ways to incorporate more fresh, healthy veggies into your diet!

Fast Nutritious Meals for the Family On The Go

Let's face it - for most people, the sit down meal at 5 o'clock just isn't going to happen at your house tonight, or most nights, or maybe any night. Unfortunately, in today's busy world, a typical family evening may not see all the family members together until it's time to say goodnight. Between work, school, sports, clubs, music, and other activities, we are on the go from sun-up to sun-down, and beyond.

This frenzied lifestyle doesn't do anything for your health, and before you know it, nutrition has taken a back seat. If most days are spent taking one or more trips through the drive-thru fast food joint or calling in for pizza delivery, you know no one is eating a balanced diet. This is detrimental to your family's health and happiness. But, is there a way to change this?

Actually, there is. Let's take a look at some suggestions for having nutritious food ready and waiting for your frenzied family to grab and go.

Wrap It Up

Tasty wraps are healthy & portable. (Photo credit: Wikipedia)

This is one meal that satisfies everyone and is so easy to make and to store. Keep the ingredients simple, and don't use anything like lettuce, cucumbers, or tomatoes, or other things that wilt or get watery if you want the wraps to last for a while.

Use good whole grain, sundried tomato, or spinach tortillas. Spread hummus in the middle and top with shredded cooked chicken, black beans, or other protein like fish or tofu. You can include chopped bell peppers or celery, or cooked brown rice or quinoa. Just remember, if you want the wraps to last, limit the vegetables to non-runny kinds. Wrap these up into burrito shapes, then wrap tightly in plastic wrap. You may want to wrap them up again in aluminum foil to make them easier to transport.

You can make these up the evening before and refrigerate overnight, then grab and go in the morning!

Chicken Bites

Make a big batch of chicken fingers and store them in the refrigerator for an easy, protein rich meal. But, you don't just want a bowl of chicken sitting there. Create small grab-and-go meals that are fast and nutritious.
Most kids like to dip chicken in dressing of some sort. Make your own healthier version of Ranch style dip using yogurt or sour cream and lots of herbs. You may also like to make some spicy salsa style dip with fresh tomatoes. When you package up your homemade chicken fingers with a couple dips alongside, this fast food seems more like a meal. Don't forget to include a biscuit and your kid-on-the-run will have a full tummy in no time.

Black beans are a quick protein source. (Photo credit: Wikipedia)

Tex Mex Meal

Black beans are an excellent source of nutrition that can be used in countless ways to make a fast meal. For example, expand the classic black bean dip you might enjoy at a Mexican restaurant to a more filling dish.

Lightly smash some rinsed black beans in a big bowl, add diced tomatoes, salsa, corn, chopped avocado, onion, and any other ingredients that sound good to you. Mix and chill. Divide the dip into little bowls, then package up with a couple handfuls of good whole wheat or whole grain corn tortilla chips. Remember, black beans are loaded with protein and dietary fiber, so even though this dish is often considered a snack, with all that goodness going on in there, it is really a full-meal-deal.

Those are just three nutritious dishes that you can have ready and waiting for your busy family to grab anytime, day or night. It just goes to show you that you don't have to miss out on nutrition no matter how busy your family gets!

Clearing Up the Confusion: New Nutrition Labels Explained

We've gotten so used to seeing nutrition labels on our food, does anyone even pay attention to them? Actually, the answer is; "Yes."  Since the 1960s, food labeling has become the norm, rather than the exception. In the beginning, we saw foods mostly labeled for additives. The idea was to inform the consumer of ingredients they might prefer to avoid.

Then during the 1990s, a new focus was added: the idea that nutritional data was also important to consumers. New labeling terms were standardized so we could compare the claims made by food manufacturers. Terms like "low fat," "light," and "no sugar added" were investigated and new guidelines were created.

All this led to the nutrition label we see today. Now we find facts for fats, calories, and percentage of dietary values for vitamins, minerals, and other nutrients based on a specific caloric intake. This is all well and good, but we all know how confusing all of this information can be. We also know there are still some bits of information missing.

The New Nutrition Label

US Nutritional Fact Label (Photo credit: Wikipedia)

According to the FDA, change is good, especially when it comes to clarifying nutrition labels. The last update was in 1994, and a lot has changed since then. Popular opinion, common sense, and scientific studies all played a part in these changes.

Here is an example of common sense. If you've ever struggled with calculating serving sizes, you are not alone. The new labels are designed to take the fractions of servings out of choosing a food product. This change was brought about by one common sense notion; when we sit down with a soft-drink, we don't care if it's 16 ounces, 12 ounces, or 20 ounces. We are most likely going to drink the whole thing.

It's simple. The old labels assume a certain number of ounces was a 'serving.' The new labels take into account that we are not drinking part of a bottle of soda at one sitting; we are drinking it all. The new label will read "1 serving per bottle" and list the ingredients, calories, and nutrient information for that one bottle, not a portion of it. Common sense and no more math.

Larger packages which you would divide will have two column labels; one with "per serving" and the other with "per package" information. Think about a bag of chips or pint of ice cream. A person may choose to eat the entire package. If so, that person may want to be aware of what is being ingested. On the other hand, that person may wish to divide that bag of chips into the serving sizes on the package so he or she can limit their caloric, or sodium, or sugar intake to the "per serving" amount.

Speaking of sugar, labels will now show "added sugars" as a separate category so the consumer won't have to try to calculate natural sugars that occur in a product versus added sugars. Until now, "sugars" was a combination of added and natural sugars. Consumers said they wanted to know how much of each, and this new label will address that issue.

Science is playing another big role in these new labels. Since a lot of recent studies show that many Americans are currently deficient in Vitamin D and potassium, these two nutrients will now have a featured spot on the new label. Vitamins A and C may keep their place if the food manufacturer wishes to highlight them, but they are not required any longer. The 'daily values' will change for things like sodium, lowering the percentage to reflect a recommendation to lower sodium to reduce high blood pressure.

The ever popular "calories from fat" will be eliminated. This is due to studies that indicate that - as we often discuss - weight gain is caused by the type of fat consumed, and not by the amount of calories from the fat! You will still find the boxes for "total fat," "trans fat," and "saturated fat" so you can make an informed decision about what sort of fat you want in your meal.

You will also see calories take center stage. With the new enlarged font, you won't have to search for the number of calories in that bag of cookies. And, as mentioned, the package will take into account most consumers habits and assume that most people don't stop at just one cookie.

These are all good changes. From the common sense soda serving example, to the scientific research regarding calories from fat and vitamin D deficiencies, the labels will give the consumer more up to date information. And, with the more visible calorie count, it will be rather difficult to explain away eating an entire box of cookies or bag of chips and pretending you didn't know how many calories you just ate. I'm sure that never happens, but it is good to know. :-)

And, the more we know, the more likely we are to make healthier choices. And of course, be sure to keep educating yourself on making truly healthy choices - just visit our main blog for the latest updates on health & nutrition!

And remember, when you cook your own meals at home from scratch, you won't have to worry about labels anyway!

A Quick Look At Solving The Nutrition Puzzle

Ask a dozen people what their definition of nutrition is and you will likely get a dozen different answers. Is it really possible that nutrition is that difficult to figure out? Or is there another reason why such a wide range of answers should exist?

The answer is both. Nutrition can be puzzling and there are several good reasons why nutrition cannot be generalized. Let's take a look at this complicated and puzzling question.

Complications and Changing Times

Human bodies are complicated. We are made up of many 'systems' that form our one body. I know you learned these in school, but let's recap just to remind ourselves of all the ways we need to feed our body.

Our body's systems are: skeletal, muscular, cardiovascular, digestive, endrocrine, nervous, respiratory, lymphatic, urinary, and reproductive.

Healthy nutrition pyramid. (Photo credit: Wikipedia)

Whew! Is it any wonder why finding the right nutritional balance is a bit confusing? And, even though we all share the same systems, we all start out genetically different, we live in different climates, and we live in different cultures. This all complicates things further by predisposing us to a vast range of nutritional needs.

We must add to this confusion the fact that our understanding of science changes. What is believed to be nutritious one year, decade, or century, may be considered less than healthy during another time. Browse any of the popular ephemera websites to see just how far health and nutrition changes throughout the centuries. It wasn't long ago that alcohol and tobacco were used in elixirs and powders claiming to promote good health.

In recent years, "low fat" was all the rage, but now we are discovering that a more traditional form of eating, including lots of good fats and even animal products, is actually a much healthier way of eating.

As you can see, our perception of nutrition and health changes over time - sometimes with scientific studies and sometimes with common sense. Either way, we live and learn and slowly we become more knowledgeable about nutrition and healthy lifestyles.

Piecing Together The Puzzle

With all those systems in our body and so many changes in what nutrition really involves, how can we ever figure out how to eat a well balanced diet? You may be disappointed to hear that there are no simple answers. Remember, the body is complicated and science changes facts on us all the time.

So, how DO we piece together the nutrition puzzle? The best answer we have is to take one piece at a time and see if it fits our particular lifestyle. There is a reason why a wide range of definitions for a nutritionally balanced diet exists, and that reason is we are individuals. Each person possesses a particular set of nutritional needs uniquely their own.

For example, modern scientific studies have shown that a person who exerts a lot of energy either working or playing needs complex carbohydrates to burn. A person who is building muscle needs a lot of protein. A person with a weakened or compromised immune system will need extra antioxidants in their diet. People who get limited sunlight would need a food-based source of vitamin D.

This is just a small example of how individuals might benefit from specifically designed diets focusing on certain nutrients. Within each of these groups, you may have people of varying ages, too. A child's nutritional needs are definitely different from an older person's needs. Women and men have different nutritional needs, as well.

If you're ready to launch yourself into eating the most nutritionally balanced diet known to man, you just have to remember that one person's super-nutritional diet may not be right for you. Begin your research by first piecing together your body's own unique needs. Then take a good look at your lifestyle. Only then will the nutritional puzzle come together for you!

Be sure to stay tuned this month as we explore some of the intricacies of good nutrition, and also share some healthy and delicious recipes!

Choose A Healthier Holiday Season Banquet & Bar

During the last few months of the year, most of us have a reason or two to celebrate. The holidays can include religious observances, gift giving, programs, music, and perhaps dancing. But, at the center of these festivities usually lurks a table piled high with all sorts of indulgences - we're talking food and drink galore!

Yes, it's a party and you want to join in and enjoy everything. However, if you're like most people, you have limits. How can you have fun and stay on track with your healthy living goals? Let's take a look at a few ideas to keep you focused while partaking in the celebrations.

The Banquet

Don't let those delicious dishes hypnotize you. You're in charge here! You have your dietary limits clearly defined, so take a deep breath and ask yourself; "What food on this table really suits my healthy goals?"

Approach the holiday table slowly, with caution. Help yourself to small portions of those foods that are a part of your healthy diet. Enjoy. Give yourself time before choosing another morsel from another offering. Chew slowly and savor each tasty bite. Keep choosing foods that you know are nutritious.

Choose healthier foods. (Photo credit: Wikipedia)

After you've sampled the foods that are a healthy part of your diet, stop. Wait for these healthy foods to settle in and satisfy your appetite. If you're still hungry, go back for more foods that fit your diet. The idea is to fill your tummy with good, healthy foods before giving into temptation. If you have been practicing nutritious eating habits, you probably already have your body and digestive system trained to want good food. Giving your body the good food first may just satisfy your cravings.

But, we're only human.... The delicious aromas of certain not-so-healthy foods may just keep calling your name. Even after you've eaten a fair share of healthy foods, you may succumb to those forbidden goodies. Go ahead and take one. Or, better yet, offer to cut one in half, or thirds, or quarters, and share with someone. Chances are pretty good that you'll find someone going through the same holiday dieting struggle. They will be happy to share.

When it comes time for dessert, there really isn't much you can do to escape the indulgence. You don't want to offend Grandma and not join in the praise when she serves up her family's secret recipe. But, you can limit yourself. Even Grandma understands the phrase; "I'll just have a sliver." You may end up having more than you wanted, but if you planned for this by watching what you ate during dinner, you should count this as a victory.

The Bar

As you're strolling past the buffet filled with all those delicious appetizers, picking just those morsels that fit your healthy eating habits, someone hands you a glass of wine or a cocktail. Maybe you take another pass at the buffet and suddenly your glass is empty. But, the host is Johnny-On-The-Spot and before you know it, you have another drink in your hand - especially if it's New Year's Eve!

Martini. (Photo credit: Wikipedia)

The holidays are a time of rejoicing. Food and drink are two ways we celebrate. However, most of us want to keep our caloric intake, sugar intake, and alcohol intake to a minimum, for many reasons.

Just like the banquet, the bar offers opportunities to enjoy, but also to stay on track with our healthy diet. There are several ways to keep from overindulging at the bar.

Mingling with a drink in your hand is fun, but it is also a way to lose track of how many glasses you have had filled. While you're nibbling on hors d'oeuvres, your host is anxious to keep your glass filled. You may not even be aware of how often your glass is 'topped off' before it's too late. Instead of wine or a cocktail, mingle with a glass of sparkling water or club soda. Your host will be happy to keep your glass filled and you will not go over your limit.

If you drink wine, save it for the dinner table. Most sit down dinners will have wine specifically chosen to complement the meal. If you have already had all the wine you should drink before dinner, you miss out on the fun during dinner - or you overindulge. Either way, it's not worth ruining your meal, and your health.

If after-dinner drinks are offered, weigh the pros and cons. If you're having dessert, too, you may want to opt out and have plain coffee or tea. Remember; this is a balancing act. You know you will need to make choices before, during, and after dinner, so choose wisely.

At the end of the day, you can be happy if you tried to satisfy your appetite with healthy choices, and only gave in to a few delicious treats. After all, the holidays only come around once a year, leaving us plenty of time to get back on track. Enjoy a Happy & Healthy New Year!

Try Something New: Low-Carb Thanksgiving Side Dishes

You have finally started to see results from your low-carb diet, but now, the holidays are here....  Perhaps  reinventing your traditional side dishes is one way to stay on your diet, but wouldn't it be fun to find entirely new and tasty sides to celebrate your accomplishment?  When it comes to side dishes, the sky's the limit so why not create an entirely new menu of side dishes this holiday season.  Let's take a look at some low carb side dishes that just may become new traditions in your family.

Smarter Starchy Sides

Cooked spaghetti squash (Photo credit: Wikipedia)

We all love our big pile of mashed potatoes and gravy, but on a low carb diet this is pretty much off the menu.  But, there are ways to satisfy that starchy craving without all the carbs involved.  A great alternative is baked spaghetti squash with Parmesan cheese.  This filling and satisfying side dish can fool the taste buds into believing you're getting a tummy full of starchy goodness without all the carbs.  Toss in a bit of cream cheese for a real smooth texture that makes this dish even yummier.

Another way to serve a side that tastes starchy without being loaded with carbs is with a brown rice dish.  Granted, brown rice is not exactly low in carbs, but you won't eat that much in a serving when you make a side dish that is loaded with mushrooms, vegetables, and even sausage.  This starchy side will definitely have you forgetting about your plate of potatoes.

A New Green

Getting away from the usual green bean casserole can be a struggle, but not when you replace it with a side dish that's just as creamy and tasty.  It's all about having the same textures in a new dish that we enjoy in our classics. Think of all the healthy greens that can be cooked with creamy ingredients.  For instance, a very flavorful green like kale can be tossed with almonds and Parmesan cheese for a  tasty side.  You have the creamy texture of the cheese and crunchy almonds that replace what you long for in the old classic, but with a fraction of the carbs.

Or consider a creamed spinach instead of your usual green bean casserole this year.  This is a wonderfully satisfying side dish that is made low carb easily by using almond flour or meal to thicken a white sauce instead of using wheat flour.  Add nuts for the additional crunch.  Or depart entirely from the greens and choose a cheesy eggplant bake instead.  When finding something new to replace the classics, think about what you like about your traditional side dishes and find ingredients that replicate the old, but with a new twist.

Don't Get Stuffed With Stuffing

This is the dish that has most of us falling way off the low-carb wagon.  The trick here is to create a whole new taste sensation so you don't miss the traditional herbed bread stuffing.  Here's where you need to get creative.  Instead of bread cubes, think of using cubes of yellow squash, then add cauliflower, sausage, and lots of celery, onion, chopped nuts and traditional herbs.  Bake this 'stuffing' outside the bird and you'll get to enjoy a whole new taste without all the carbs of bread.

Again, you want to replace the traditional breaded stuffing with a dish that is different enough to intrigue your guests, and their taste buds.  Look at ingredients like squash, nuts, sausage, apples, and even oysters.  Use traditional stuffing spices to tie it all together and your new side dish will be a definite hit.

Pumpkin soup. (Photo credit: Wikipedia)

Soups and Salads Move Up to Side Dish Status
Often, we think of soups and salads as starter courses, served before the main dish and sides.  But, why not choose a soup or salad as a side to serve along with your turkey or other main dish?  Stick with familiar fall ingredients and the flavors will be just right for your holiday table.

Why not make a thick, creamy pumpkin or squash soup to serve with dinner?  Try a curried carrot and parsnip soup or even a seafood bisque to satisfy that craving we all have for a nice filling starchy side dish.  Serve with a sprinkle of toasted salty almonds for crunch and a dollop of yogurt on top for extra creaminess.  You can even serve a hearty potato soup and you won't get as many carbs in the soup as you would in a serving of potatoes and gravy.

Salads loaded with fresh, healthy ingredients can easily replace your traditional green bean casserole or other carb-loaded vegetable side dish.  Use crispy spinach and mixed greens with a lot of added vegetables, then toss in goat cheese and other cheeses, along with nuts, and even a variety of thinly sliced hard sausages.  Don't forget to add fresh chopped savory herbs to complete the holiday flavor palate you're looking for.

Sometimes tweaking familiar traditional side dishes leaves us feeling a bit deprived;  we didn't get our real green bean casserole, stuffing, or mashed potatoes and gravy.  But, if we change the menu completely with brand new sides featuring entirely new ingredients, our taste buds are so intrigued, we may never even miss the old classics.

Try some of these twists on your Thanksgiving sides this week, and see just how tasty low-carb can be!

Achieving Weight Loss Success With Late Night Snacking

Many of us believe that in order to lose weight, we have to cut out all of the late night snacks.  This is true, to a point.  But eating food after a certain time of night doesn't automatically cause weight gain.  In fact, there are some reasons why adding a late night snack to your diet may be beneficial to your overall weight loss plan.  Let's explore the world of weight loss and the midnight munchies.

Calorie Consumption Truth

When we think about late night snacking, we have to understand a simple truth.  Whether you follow a diet where you actually count the calories you eat all day, or you just try to eat foods with fewer calories, the fact is you have to 'count calories.'   The idea is quite simple.  If we need 2,000 calories per day, and we consume most of those calories during the day, we have very little room to add calories at night.  If we consume fewer of those calories during the day, we will have room in our calorie count to eat a snack at night.  Yes, you can ingest your calories any time you like - morning, noon, or night - and it won't make a difference in your weight loss program.  But, as you'll see, there is something to be said for spreading those calories out over the day, and night.

The Need to Snack

The first thing you need to do is decide what sort of late-night snacker you are.  Do you eat because you're hungry?  Do you eat because you're bored?  Do you eat sweet foods?  Do you eat salty foods?  Narrowing down some of the whys-and-whats will make a difference when you are trying to figure out how to lose weight and enjoy your bedtime snacks.  Once you know why you snack at night, you can adjust your snacking to help you stay on track with your diet, or even improve it.  Satisfy your need to snack by planning for healthier choices that fit your taste buds and your diet.  This way you won't keep searching for the solution to your hunger and end up devouring more calories than you needed to.

Stop the Starvation Trigger

The surprising news is, some late night snacking can actually help you lose weight.  If you sit down for dinner at 6 o'clock at night, for instance, and you turn in at 11 o'clock, you have a long stretch where your body is getting the signal that it's not going to get any more food.  Many experts believe that a light snack about an hour before bed signals your body that it's okay to continue to burn calories because there's no danger of starvation.  The key is to make sure the calories you eat for your late night snack are still within your range of total calories recommended for the day, and not beyond.

Smooth Out the Blood Sugar

Every time we eat, our blood sugar rises, then falls.  As this occurs, a healthy body adjusts and uses the nutrients for energy, etc.  The goal is to keep the peaks and valleys smoothed out by eating many smaller healthy meals throughout the day.  If you're eating three meals a day, with no snacks in between, your blood sugar levels are bouncing high and crashing hard.  Sharply spiking and quickly falling blood sugar levels will cause the dieter to grab for the chocolate cake or cookies, which continues the cycle.

Your midnight snack can actually work for you rather than against you in your weight loss plan.  Consider the late-night snack your 'sixth meal' of the day to help turn off the starvation trigger and smooth out your blood sugar.  This can be a valuable tool if you plan nutritious snacks that fit within your total caloric intake.  Remember, your body only needs a certain amount of calories to function.  What time of day you consume those calories doesn't matter much in the overall weight loss scheme.  Preparing for the inevitable midnight munchies attack is definitely part of a smart weight loss program.

Charcoal vs. Gas Grills – And The Winner Is...?

Next week you may be pulling out the grill for a family Labor Day picnic - but which type of grill will you use? There is an ongoing debate between the two tribes of grilling - charcoal or gas. Today we are going to use specific guidelines to determine a winner - although of course you can also judge for yourself! For our contest, we will judge the grilling performance in four categories: time to heat, temperature control, consistency, and taste.

The time to heat will be decided on the amount of time it takes from ignition until the grill is ready to be cooked on. Control of temperature is judged on how easy it is to, well, control the temperature. Consistency is the ability to keep the heat source going consistently for the entire cooking period. And taste is determined by... okay, let's just go ahead and give this one to charcoal right now. Everyone agrees that cooking with charcoal just tastes better. On to the judging.

Charcoal

Beef and Corn on a Charcoal BBQ grill (Photo credit: Wikipedia)

There are many ways to light a fire, but only one works really well in getting charcoal hot and up to temperature quickly; and that is using a chimney starter. Unless you already have an extremely hot fire burning, it is rather time consuming to get charcoal to light correctly. A chimney is a metal tube with an opening in the bottom and top. This allows a good flow of air while still keeping the charcoal close enough together to get hot at the same time. This process takes about ten minutes to get hot and then another two after they are dumped out to get the grill ready to cook on.

Temperature control is easy to learn with a charcoal grill, but you have to do it right. You can create hot or cold areas by stacking more or less of the briquettes in one area. You can keep the temperature more even all over the surface by spreading the briquettes out. All it takes is a quick wave of the hand over the grill to identify hot and cold areas, then it is on to the cooking.

Charcoal heat can last a relatively long time when the grill is open or if there is a good flow of air through the grill, but you have to make sure you have the air adjusted properly. Having the right air flow keeps the embers glowing without having them burn out too fast, or having them go out.  It's a matter of getting to know your grill.  If you close off the air flow either with the cover or the bottom slots, your charcoal will die out.  If you leave your grill wide open, your charcoal will burn out.  You've got to learn the right mix of air, but when you do, your fire will last plenty long enough to grill what you want.

Most grill aficionados will give the flavor award to charcoal.  Even diehard gas grill users will do what they can to get a charcoal flavor from their gas grill.  If you've ever walked through a neighborhood where residents are busy firing up their grills, the aroma you smell that makes you go 'ahhhh' is coming from the charcoal grills.  Gas grills simply do not give you that same aromatic effect. Charcoal is, by far, the best when it comes to taste.

Gas

Turn a knob, press a button and you have instant fire. You can go from ignition to ready-to-cook in a matter of five minutes. There will be a little learning curve as you find out just how to set the dials to get the required temperature.  Most recipes for grilled foods will give you a general temperature guide such as “over medium-high heat” or “grill set to high heat” etc.  Very few recipes actually tell you 400 degrees.  So, yes, your grill is hot in minutes with just a few clicks, but you have to learn through experience where your dials will lead you.

Gas grill. (Photo credit: Wikipedia)

While it takes almost no time to heat up, there are a few issues when it comes to controlling the temperature. Sure, you can see what the temperature is inside the grill by that nifty little gauge on the cover, but when it comes to heating individual areas, you might run into a little problem. The structure of the gas jets running around the grill will give you hot and not-so-hot spots on the grill's grates.  Some bigger grills solve this by running gas jets through the middle of the grill as well as around the perimeters.  However, many grill recipes call for placing food on direct heat at first, then moving to indirect (those cooler spots in the middle), or cooking entirely on indirect heat. So the structure of the gas grill actually adds to the versatility of cooking on the grill. The bigger gas grills with the extra jets through the middle have the ability to turn off that middle gas line, so you still get an area that offers indirect heat. Problem solved.

Consistency is spot on with a gas grill. You can pretty much cook for as long as you have gas, and typically in any weather. When you close the lid, the grill stays lit so you don't have to worry about air flow through the unit to keep the fire going.  If you've got a big fat chicken on the rotisserie, you don't have to worry about the heat dropping as the charcoal burns down, being left with an undercooked bird.  A tip for serious gas grill users is to keep two gas tanks on hand – one on the grill and a back up. Watch your gas gauge and you'll never have to worry.

When it comes to taste on a gas grill, I don't want to suggest that the food doesn't taste good.  It does, but in comparison to charcoal grilled food, well, there's that 'ahhhh' effect again. Charcoal grilled food just has the 'grilled' taste that we all know and love.

The Winner

If grills were judged on taste alone, you know what the outcome would be. But this decision might just surprise you. The clear winner in this contest is gas. While the learning curve on the temperature may be a bit steep to begin with, once you learn it you will be an expert.  And just the sheer speed of lighting and the ability to cook in any weather makes gas grills very difficult to beat. So get out there, crank your knob, push your button, and get grilling!  And, if you happen to disagree with me, then get out your charcoal and enjoy your tasty grilled meal!

A Quick World Tour of Kitchen Seasonings

Herbs, spices and other seasonings are a natural and healthy way to add a lot of flavor to your recipes without adding a lot of extra calories. With a little practice, you can create an endless variety of delicious recipes, such as Mediterranean-inspired favorites bursting with the fresh flavors of lemon, garlic and rosemary and spicy Mexican dishes featuring cilantro, cumin and chili powder.

Spices (Photo credit: srqpix)

Of course, your options won’t end there. A wide range of herbs, spices and seasonings are used throughout the world to make food taste better, and in some cases, last longer. Over time, certain flavors have come to represent the culinary identity of the areas where they originated. In large part, the seasonings you choose will define the direction of your own culinary development, as well.

With a little creativity, you can put a fresh spin on some of your favorite tried-and-true recipes by simply swapping out the herbs, spices and seasonings you use. For example, if you add fresh or dried basil or oregano to diced tomatoes, chopped onion and finely minced garlic, you have the makings of a wonderful red Italian pasta sauce. On the other hand, if you replace the basil and oregano with cilantro and lime juice, those same ingredients become the foundation for a fabulous homemade salsa recipe.

To help inspire you, the following chart shows some of the most popular culinary ingredients based on geographic region.

Most Popular Kitchen Seasonings From Around the World

Italian
basil, oregano, marjoram, rosemary, parsley

French
thyme, French tarragon, rosemary, basil, sage, mint, marjoram

Greek
dill, lemon, oregano, fennel

Spanish
saffron, smoked and regular paprika, rosemary, thyme

German
mustard, rye, caraway seeds, borage

Mexican
cilantro, chili powder, cumin, Mexican oregano

Indian
curry powder, coriander, cumin, turmeric

Chinese
five-spice powder, star anise, fennel seed, cloves, cinnamon, ginger

Thai
Thai basil, cumin, turmeric, lemon grass, cinnamon

Of course, this chart is far from comprehensive, but it can serve as a good reference point for assembling your own collection of must-have herbs, spices and seasonings.

Harvesting Herbs (Photo credit: Chiot's Run)

Keep in mind, some herbs, spices and seasonings, such as salt, black pepper and garlic, have an almost universal appeal that isn’t limited by geographic borders. Chances are you will notice those items popping up in recipes from all over the world. As a result, you may want to keep an adequate supply of these basic ingredients in your own pantry or spice rack.

You will also see a lot of crossover among dishes from countries that border one another. For example, French, Italian, Greek and Spanish dishes often feature many of the same herbs, such as basil, rosemary, oregano and thyme. Of course, this isn’t surprising when you consider how these populations interacted with and melded together over the course of history. Depending on your personal tastes and cooking habits, these ingredients may be good to keep on hand, as well.

While assembling your own collection of herbs, spices and seasonings from around the world, remember you can save money by growing your own! Fresh herbs are super easy to grow from seed or from cuttings in your own garden and many can be brought indoors for year-round enjoyment.

However, if growing fresh herbs isn’t your thing, many popular fresh and dried varieties are readily available. Dried herbs can be a great alternative to fresh, but take note of expiration dates and suggested storage methods. Dried herbs, spices and seasonings can be quite expensive, so buy smaller amounts at one time if you won’t be using them often.

Happy Memorial Day!

Happy Memorial Day everyone!!

We hope you have a healthy, happy, Memorial Day holiday, and remember to thank all of those who have given their lives serving our country.

Last week we posted some tasty Memorial Day picnic recipes and ideas, so be sure to check those out.

We are on vacation and will not be posting for the rest of this week, but be sure to check back next week for more delicious from-scratch summer recipes - and in the meantime, if you haven't checked out our website in a while, we have a new design, and lots of great resources for cooking healthy meals from scratch.

Visit the Cooking From Scratch page for a FREE E-Book of 3-Ingredient Recipes - the ultimate in delicious simplicity!  http://www.newholisticliving.com/cooking-from-scratch.html

Wake Your Brain Up With Breakfast

We have all heard the phrase, “Breakfast is the most important meal of the day.”  There are many reasons why it's important to start the morning with a proper breakfast.  Simply stated:  Breakfast gives your body and brain the fuel they need to function.

It is especially important for children to eat a nourishing breakfast in the morning.  Young, growing brains need lots of energy to help focus and keep learning.  A child who skips breakfast is going to feel tired, restless, and irritable, possibly for the entire day.  Studies have proven time and time again that children who do not eat a healthy breakfast in the morning suffer both academically and socially.  They also suffer physically, often with obesity being the result.

You know how you, as an adult, feel if you skip breakfast.  Now just imagine if your brain was developing and growing at the rate of a child.  That empty tummy you experience if you skip breakfast is nothing compared to what a child will feel.

French Toast Souffle' Casserole (Photo credit: Bunches and Bits {Karina})

With that said, we know that eating a healthy breakfast every morning is important, especially for a child.  An easy way to ensure your child gets a healthy, well-rounded meal in the morning is with breakfast casseroles. 

I can hear you saying right now; “But I can't make a breakfast casserole in the morning!”  You don't have to.  Avoid a lot of preparation in the morning by planning ahead and you won't skip a beat during the morning rush.  Design a few breakfast casserole recipes to suit your family member's tastes and make several smaller casseroles on the weekend and put them in the refrigerator.  Now, before you wake your children up for school, pop their casseroles in the oven.  Before they walk out of the door, they'll have a delightfully delicious and nutritious breakfast to wake them (and their brains!) up. 

There is so much you can add to a casserole to meet everyone's nutritional needs.  To wake up your brain you want to eat foods that are high in protein, good carbs, fiber, calcium, iron, other minerals, and lots of vitamins. 

Make a breakfast casserole that contains whole-wheat or multi-grain bread, eggs, milk, maybe some cheese, meat, poultry or seafood, and vegetables, too, for a savory nutrition-packed dish.  If your child prefers a sweet breakfast, make a breakfast casserole that contains the same hearty bread, eggs, and milk, then add fruit and even nuts to the mix. You still get the protein, fiber, vitamins, and minerals, but this time in a sweeter version.

With a nutritious breakfast, you can boost body and brain function, helping your child feel better and think better so he or she can perform better in school and throughout the day.  All of this in one simple to make breakfast casserole!

There are many great ways to get the nutrition needed in the morning, but breakfast casseroles are definitely a great option.  They are versatile, easy to mix up and serve, and ready when you are.  How will you start your day out tomorrow?  Give your brain, and your child's brain, a chance to wake up with a hearty and healthy breakfast casserole.

Cooking for Cinco De Mayo

Those who live in the American southwest have experienced the fanfare and celebrations of Cinco de Mayo a little longer than perhaps many other states across the U. S. though the exposure is most definitely growing. As a result more and more people of various ethnicities are joining in the celebration and adding Cinco de Mayo to their list of favorite holidays. Whether it's the music, the dancing, the drinks, or the food that is most enjoyable about this holiday no one is really sure. However, when you combine them all you have a holiday that is difficult to match in gusto and fun! But for some of us, the food is most definitely the draw.

Cinco de Mayo menu ideas (Photo credit: Wikipedia)

Mexican food is becoming an almost Americanized version of itself in many restaurants across the United States. One reason is because it's just that popular. Even small towns are beginning to have as many Mexican restaurants as they do Chinese or Italian. This is good news on one hand as it indicates a growing desire on behalf of Americans to try the cuisine of our neighbors. It has also managed to get us accustomed to the wonderful flavors of Mexican cuisines and we are beginning more and more often to bring these cuisines into our own homes.

If you are looking for some great foods to cook for your family on Cinco de Mayo then you've definitely come to the right place for ideas and inspiration.  This week we will be featuring tasty recipes along a Cinco de Mayo theme, so you can prepare for the festivities next Monday!

If you are looking for something fun and festive, try creating a taco or fajita bar that lets everyone add their favorite ingredients to their tacos and/or fajitas and keeps the favorite sides such as black beans, refried beans, and Mexican rice close by to complement the meal. This is an excellent idea if you are situated in a manner that allows for buffet style serving of family, friends, and honored guests. It's a lot of fun and you can generally get people to help out or pitch in on the preparations and bringing their favorite toppings along. Be sure to have plenty of everything and refills that need to be chilled on ice and those that need to be kept warm in containers that allow for proper food safety.

If you need something that is a little more portable, especially if you have little ones that tend to wander around with their food, then quesadillas may be the perfect solution. They are delicious, they are easy to walk around with if you have them cut properly, they are fun to make and they do not require a good deal of difficulty in the preparation - especially if you make the $20 investment in a good quesadillas maker. You can put one in at a time and let them cook until they are ready. Clean up is a snap and you have a lot of happy campers with full bellies.

Keep the music upbeat and Mexican-inspired to further the tone of the party and the food will even digest  better if you get up and dance around a bit! Enjoy the spirit of the celebration. In other words, have fun!  Don't spend the entire day in the kitchen fretting over whether you've made enough or if you need to make more. Have a few options available for one and all and leave it at that. If they are still hungry they can always "make a run for the border," although I'm quite certain that all will agree that your food was far superior to any fast food offerings in town. :-)

Be sure to check back for some tasty Mexican-themed recipes later this week!

Eating Out On A Gluten Free Diet

The first thing most folks do when they or someone in their family is diagnosed with celiac disease is clean out their own pantry and refrigerator. Their mission is to wipe out all the gluten in the vicinity.

(Photo credit: Whatsername?)

Of course, that is an excellent first step. But we all know we don't eat at home 100 percent of the time. Whether for convenience sake or for fun, eating out at a restaurant is a part of most people's lives.

Eliminating gluten from your diet does not mean you can never walk into a restaurant again. It does mean you'll have to do a bit of research, learn the menu, and get to know the staff well. It might sound like a lot of work, but if you don't want to miss out on some of your favorite restaurants, it will be well worth the effort. 
Let's take a look at a few suggestions for handling a meal out when you are eating gluten-free.

Check the Menu

Most restaurants now offer an online menu. Go ahead and start there. Scroll through the menu to find any offerings that are marked 'gluten-free' or 'GF.'  Be sure to make a list so you are ready when the time comes to call the restaurant for more information or to order when you get there.

Call the Restaurant

With menu in hand, give the restaurant a call and ask to speak with the general manager or kitchen manager. Be sure to call during the off-peak hours, not during the lunch or dinner rush. Choose a few specific items on the menu and ask about the ingredients and how it is prepared to avoid cross-contamination. A good manager will be happy to discuss this with you. If not, find another restaurant. It's not worth the chance you would be taking with your health to get rushed or incomplete answers.

Chat with the Staff

If you go to a restaurant without doing the first two steps, you will need to have a talk with the server or manager before you order. Tell him or her that you need a gluten-free meal. Ask them to point out items they recommend, then be very specific about how the food is prepared. You can't expect your server to be absolutely up on all the gluten-free do's and don'ts, so you have to know your stuff, and know what to ask.

Honey vs Vinegar

You know the saying; "You catch more flies with honey than vinegar."  Well, not very appetizing when talking about eating out, but I wanted to make a point. Restaurant managers and servers are busy people. They are trying to serve everyone well and keep everyone happy.  For that reason, it is best to be patient and polite as your server gets you the information you need.

Restaurant advertising gluten-free menu. (Photo credit: MookieLuv)

Of course, you should ask all the questions you need to arrive at a good decision when it comes to ordering a meal away from home. And, of course, you should be very specific about what you need to know. This may frustrate your server, so it's best to let him or her know right up front that you will have a lot of questions about how the food is prepared. That way a manager may be called to your table right away to avoid some of the back-and-forth in trying to find answers for you.

If the restaurant staff is not able (or willing) to take the time to answer your questions, then it's time to bid a polite farewell and find another restaurant.

Watch Out for Surprise Gluten

It's amazing how many strange places gluten can be found. We have learned to watch out for gluten in packaged foods we bring home, but who would think that pancake batter would be added to make omelets fluffier at a restaurant? Did you know that wheat flour may be added to salad dressing to make it creamier, and that meat may be marinated in soy sauce?  Soy sauce may also be added to a variety of foods to make it richer looking and saltier. French fries may be deep fried in the same vat with breaded chicken. These are all areas to check carefully.

The good news is, most respectable restaurants now offer at least some gluten-free choices on their menu. They are also aware of cross-contamination issues. If your favorite restaurant is behind the times, have a nice chat with the manager or owner and see if you can catch them up. Gluten-free diets are not going to disappear, and restaurants will be eager to please when they see their guests walk out the door.

Be persistent with your questions, in a polite way, and soon you'll be enjoying an ever-increasing choice of gluten-free meals away from home.

Easy Gluten Free Meal Ideas For Kids

If your child is diagnosed with celiac disease, you are bound to have mixed feelings. It's a relief to know what it is that has been making him or her so sick. And you know celiac disease is easy to manage with the proper diet, even healing the damage already done. But in the same breath you may be panicking about what on earth you're going to cook.

Keeping gluten-free foods in the house for adults is one thing. Keeping gluten-free foods for kids is something altogether different. Not only do you have to make sure your child doesn't accidentally eat something with gluten in it, but you have to make sure the poor child isn't going to starve! We all know kids will stare into a fully stocked refrigerator and exclaim; "There's nothing to eat!" Imagine if most of the food in there was truly off limits.

That's why you need to plan ahead. Creating gluten-free meals and snacks is not that difficult if you prepare yourself. Start by learning the basics about the foods that are naturally gluten-free. Once you practice and perfect your label reading abilities, you can branch out into packaged foods with more confidence.
Let's start by looking at a few simple ideas for meals and snacks that are not fancy, but that will certainly be a welcome sight on your child's plate.

Breakfast

Veggies, fruit, & yogurt make a great breakfast. (Photo credit: Wikipedia)

Here's where you can go crazy with fruit, yogurt, and nuts. Forget trying to figure out if your multi-grain cereal has gluten in it. Dish up a bowl of unflavored yogurt with fresh berries and a big scoop of chopped almonds. There are also lactose-free dairy products available if your child is also lactose intolerant.
Scramble up some eggs and mix in cheese and veggies, then roll up into a corn tortilla for a breakfast burrito. Fried potatoes are another welcome change from a bowl of cereal. As a matter of fact, your child may not miss the cereal at all. Of course, Puffed Rice or Cream of Rice cereals can still be enjoyed. Again, be sure to double check the label.

Lunch or Snack

Simplicity is the name of the game here. You want some grab-and-go foods handy, but they still have to be filling. Stock up on lots and lots of nuts for snacking and for mixing into salads. Rice cakes or rice crackers with cheese, peanut butter, or hummus is a welcome snack on the go. Celery sticks dipped in hummus are another filling snack or light lunch.

Have a bag of corn chips on hand for quick nachos with melted cheese and fresh salsa. Again, label reading is a must when buying anything in a jar, can, or box. Slice up apples and spread with peanut butter. Or, better yet, put whole apples in the oven, stuff them with raisins, and bake until soft. And don't forget popcorn - which kids love! Avoid flavored popcorn;  instead choose regular plain popcorn and add your own gluten-free flavorings - you can even be creative and let your kids come up with their own gluten-free toppings.

Chicken breast, potatoes, vegetables (Photo credit: Wikipedia)

Dinner

When you cook dinner for your kids, you probably already make many gluten-free dishes. The trick here is to avoid as many packaged items as possible to make things easier on you. Use fresh citrus like lemon, lime, or even oranges to flavor chicken breasts. If you like a crunchy topping just chop up nuts and coat the chicken. Bake on a rack in the oven and you have a delicious meal that is gluten-free and simple to make. Serve with a quinoa or brown rice side dish mixed with fresh chopped veggies.

Use corn tortillas and put together easy pizzas in a flash by adding your favorite meats, cheese, and vegetables, then baking until the tortilla is crisp and cheese is melted. Bake potatoes and load them up with lots of cheese and veggies. Toss together some good albacore tuna with salad greens, chopped red bell peppers, celery, peas, and lots of crunchy nuts, then sprinkle with olive oil and red vinegar for a light meal on a hot summer night. Dinner is the time to serve plenty of veggies, lean meats, poultry, and seafood. Once you learn a few flavoring tricks, there is no reason your child should go hungry or feel deprived.

The cupboards do not have to be bare in a gluten-free kitchen. Nor do you have to spend loads of money on specialty foods. Look for naturally gluten-free foods, learn to read labels, and be creative. You'll get the hang of this in no time, and enjoy delicious and healthy foods right along with your child!

What To Do If You're Diagnosed With Celiac Disease

When you or a member of your family are told by your doctor that you have celiac disease, you will most likely feel overwhelmed.  Of course, you may also feel relieved to know that your symptoms are easily treated, and damage to the small intestine can even be reversed with the proper diet.

Then you find yourself slipping back into overwhelmed mode. You may even be tempted to stop at the grocery store on your way back from the doctor's office to grab all the foods in the 'gluten-free' aisle you can get your hands on. However, this will surely cause even more frustration. 

So, what should you do when you are diagnosed with celiac disease? Read. Study. Learn. Let's take a look at a few simple suggestions for changing to a gluten-free household.

Learn to Read Labels

Understanding Food Labels (Photo credit: Healing and Eating)

One of the best things that has happened in the gluten-free world is new food labeling laws.  All foods manufactured and labeled after January 1, 2006, must be labeled in plain language with the eight most prevalent food allergens, which includes wheat. If any wheat gluten is used in any form and in any amount, it must be clearly stated on the label. Even if gluten is used in coloring or flavoring, it must be listed.
Of course, that just covers wheat gluten. You will still need to watch ingredient labels for other sources of gluten, such as barley (malt) and rye. You may wish to avoid oats, as well, even though they are not actually a gluten-containing product, because there may be cross-contamination in grain packaging and processing plants.

Learn to Recognize Gluten

Any simple internet search for the term 'gluten free foods' will give you lists of foods with gluten, foods without gluten, and foods with 'hidden' gluten. Start by creating a list for yourself of all foods with gluten (obvious foods like wheat flour, crackers, pasta, etc.), along with the potential 'hidden' sources of gluten (ketchup, broth, soy sauce, croutons, stuffing, marinades, dressings, etc.)

Now make a list of all the foods that are naturally gluten free. Here is where your whole fruits, vegetables, and proteins such as meat, fish, chicken, and eggs come in.  I guarantee, once you list all the foods you can eat without worry, you'll feel better about sacrificing other foods. (Not to mention, most of these foods are actually healthier for you anyway!)

Purge the Pantry

With a good understanding of how to read labels, and with your lists in hand, you are ready to begin at the beginning - in your kitchen. Rather than approach the grocery store yet, dig into your pantry, refrigerator, and freezer and purge anything that you know to have gluten, such as anything made with wheat flour.

Once you have cleaned out the obvious sources of gluten, it's time to put your label reading expertise to work. Take your time and read the label of each packaged food, looking for both the allergen listing and the ingredient list. Double check the labels against the list you made of foods with gluten, and remember to look for the 'hidden' gluten sources. This will take some time, but you and your health are worth the effort. Once you get used to doing this, you will quickly be able to recognize sources of gluten with just a glance.

Time to Shop

The reason you go through your kitchen first is because you need to see how much food you already have in the house that is actually gluten-free.  You may be surprised to find plenty to get you by for a few days.  If not, then get ready to take your lists to the grocery store.

Some gluten-free foods. (Photo credit: Wikipedia)

However, before you embark on this journey, remind yourself that you don't need to stock the kitchen full of special 'gluten-free' foods.  You'll be overwhelmed (and over budget) if you start out by buying these specialty items. Many foods (especially whole, non-processed foods) are naturally gluten free, making the shopping much easier, especially in the beginning.

Start with the basics so you can eat healthy without the frustration of trying to discover new foods. Shop the perimeters of the store, which is where your fresh produce and proteins typically can be found. Stick to the foods that you know are gluten-free to avoid label reading over-load. There is plenty of time for that later.
Stock up on naturally gluten-free foods and plan out your first few meals. Try fish seasoned with real lemon and fresh dill, and a side dish of quinoa tossed with diced fresh vegetables. Skip all the prepackaged foods to make these first meals easier - and healthier as well!  Then you can branch out and look for other foods that are gluten-free when you're feeling more adventurous.

This is a learning process, so take it slow and you can relax and enjoy (finally!) how good you feel after a delicious meal. And be sure to keep your eye on this blog for some more tasty gluten-free recipes!

Exploring The Culinary Back Roads Of Louisiana And Mississippi

If you want to embark on a culinary adventure, consider traveling the back roads of Louisiana and Mississippi.  What better way to immerse yourself into a different culture then to dig into the cuisine of the local eateries?

This is a fun way to experience new and enticing flavors to delight your taste buds.  Some of the best places to find that distinctive down home taste of the South is off the beaten path.  So, fill up the gas tank and make sure you’re good and hungry, then see where the back roads take you! 

Local Food Festivals

Dishes typical of Louisiana Creole cuisine. (Photo credit: Wikipedia)

No matter where you are in the South, you can tell food is a huge part of the culture.  People celebrate their love of food by holding festivals throughout the year.  Locals and tourists alike can experience everything there is to offer in southern cuisine by just taking off down the road.  If you smell food in the air, there's probably a festival going on somewhere.  Just follow your nose! 

Visitors can participate as 'taste testers' in gumbo, jambalaya, sausage, sweet potato pie, or barbeque cook-offs just about anytime of year.  Crawfish boils are going on in just about every roadside joint in the region.  And, we can’t forget about Mardi Gras.  Even though the big celebration you may hear about takes place in New Orleans, almost every little town in the region has some sort of celebration during the week before Lent.

Culinary Trails

Over the years there have been a number of culinary trails created to showcase the local food and heritage.  These trails span across the states and give visitors the chance to experience the cuisine of that specific area.  Cooks in the region come together and promote their culture, bringing stories of past history to life with their food.  You not only get to experience the cuisine in a different light, but meet the people behind these amazing dishes. 

Mississippi. (Photo credit: Wikipedia)

In Mississippi check out 'The Delta' trail, which contains such a mixture of many different people and their cultures that each dish shows off the diverse history and culinary abilities.  In Louisiana you will find yourself immersed in the heritage along trails like the 'Bayou Bounty.'  Both of these destinations will give your tastes buds their own little holiday.

Ask the Locals

The locals love to express and share their passion for food and will have no problem giving you suggestions on what to eat and where to find it.  Be prepared to take the side roads if you are serious about immersing yourself in Southern cuisine.  It’s not uncommon to find some of the best dishes you'll ever enjoy this way.

Get out your maps and plug in your GPS.  Be spontaneous, prepare yourself for the back roads, and experience all the tasty cuisine and intriguing culture these Southern states have to offer!

Learn About Cooking - Louisiana Style

Louisiana is synonymous with Creole and Cajun cuisine.  When these terms come to mind, many think of hot and spicy food that will make you break out in a sweat if you attempt to eat them.  The flavor, however, is what really sets this type of cuisine apart from the rest.  If you’re going to cook a meal Louisiana style, you have to know what ingredients and techniques go into it.  What makes this style of cooking so different from everything else?  Let's take a look.

Spices and Seasonings

Locals use a unique blend of spices and seasonings to give their food a specific bite and flavor exclusive to the region.  A mixture of spices is often used in order to make sure the flavor of one spice does not dominate the other.   A few spices and seasonings you may recognize are cayenne pepper, file powder, cumin, thyme, and parsley.   Each one adds a special touch all its own, but when combined creates a meal bursting with warm, rich flavor.

Location

A traditional Creole/Cajun cuisine crawfish étouffée. (Photo credit: Wikipedia)

Due to the closeness to the Gulf of Mexico and other waterways, Louisiana cooks use a variety of seafood in their cuisine.  With easy access to shrimp, crab, oysters, and a variety of fish, it only makes sense that many specialties include seafood.   Louisiana cooks also rely heavily on the abundance of Southern crops such as okra, assorted greens, and sweet potatoes.   When combining all these resources together, you have a distinct cuisine that cannot be found anywhere else.

Influences

There are a multitude of cultural influences that have contributed to the distinct taste of Louisiana cuisine.  These unique dishes have a touch of French, Spanish,  African, Native American, and Italian influence, just to name a few.  The cooking expertise from these different cultures, combined with the local Southern influences, bring about the evolution of this distinct cooking style.

Cooking Techniques

When you visit the South, you will notice a good deal of deep fried food.  Just think about fried chicken and you can't help but picture a Southern kitchen.  The term 'barbeque' can mean smoked and slow-cooked just as it could mean cooked with dry rubbed seasonings or sauces.  It's all about the method.  A good Southern cook will have a container for saving bacon grease nearby the stove.  You'll find pastries and pie crusts baked with lard.  Many dishes begin with a dark roux and the Holy Trinity of onion, celery, and green pepper.  These methods are tried-and-true and most Louisiana cooks are wary of straying too far from the basics they learned from their ancestors.

When learning to cook like a Louisiana native, it’s important to immerse yourself in the culture and the techniques.  There are tons of resources including recipes books, the internet, and cooking classes that will help you learn what you need to know.  Everyone has their own cooking style, so there may be a few things you do differently.  But, keep the basics and you'll be able to create a variety of Louisiana cuisine to impress your family and friends... and perhaps even a few locals!

Learn More About Louisiana Cooking: