What to Eat ??
Everyone seems to hate the “diet” word. To many, it translates into “doing without,” being too restrictive or it means deprivation. To me, it is a positive word, not a negative one and means a way of life and fuel for energy, health and youth. It is something we can control in an uncontrollable world and it is the most important way to control our personal future. I feel a poor diet too frequently will result in obesity, lethargy, poor health and ultimately, low self esteem and energy.
How do you find a healthy diet balance without feeling like you are doing without?
* PLAN- You have to prepare and plan. Don’t go to the grocery store hungry but think through when, how and what you want to eat for the week. Make a list of exactly what you need and make a weekly event (or daily, or bi-weekly, whatever works!) and stick to your list.
* Have BACK UP PLANS- Sometimes meetings go longer then expected, traffic delays stop us, reservations and friends run late… ALWAYS have healthy options stashed in your bag, your car, your desk… Go to snacks on hand are a MUST to help you avoid the office candy stash or quick fast food runs! Examples of healthy things to stash are almonds, protein bars, apples, protein shakes, tuna packets and lots and lots of water! These are GREAT to have on hand.
* EAT FREQUENTLY! Don’t ever let yourself get to “starving” and don’t ever let yourself get “uncomfortably stuffed.” Eating small meals 5-6 times a day keeps your blood sugar regulated, your hunger at bay and keeps your body working as a fat burning machine!
*Use the 10,000 year ago rule! Think natural, unprocessed foods. If it was on this planet 10,000 years ago it likely GREAT to eat! Meats, vegetables, fruits, nuts, oils, sweet potatoes. Grains, Corn Syrups, Artificial sweeteners, trans fats and packaged foods were NOT here!
*Eat real foods!- If you can’t pronounce the ingredients in a food- put it back!
* EAT balanced meals. Make sure all of your meals contain a balance of healthy carbohydrates, healthy fats and proteins. If you need help with this my Jump Start Programs are a GREAT place to start as it teaches you ALL about this.
* Don’t deprive! It is okay to have your favorite foods as long as you don’t over-do it! I LOVE chocolate and definitely have some most days but the key word is “some.” One small piece of dark chocolate satisfies the craving if I have eaten balanced meals the rest of the day.
* CHEAT MEALS If you LOVE ice-cream, pizza, whatever… plan a day where you allow yourself to have your favorite meals a few times in that day. However, have the REAL thing in a normal portion and do it just that day. If you cheat but have “fake alternatives” you will still crave the real thing and feel deprived!
* Apply the 80/20 rule. If you do what is right 80% of the time, majority rules!
About Natalie Jill
Natalie Jill helps people across the globe reach their health, fitness, life and business goals. Natalie is a well known Licensed Sports Nutritionist and Certified Personal Trainer who was diagnosed as having Celiac Sprue over 12 years ago, and that is why she specializes in weight loss consulting and helping people with food allergies and intolerance’s. Learn how Natalie handled adversity and find out how she "made her own luck". Ready to change your life today? Start by CLICKING HERE.


New Year’s Eve 2014
Celebrate New Year’s Eve 2014 at Hurricane’s Grill Surfers Paradise. 2 dinner sittings and great views of the fireworks.
NYE2014 set menus »
Hurricane’s Grill & Bar Surfers Paradise will be closed on December 25th. Please check opening times for New Year’s Eve and New Year’s day.
Christmas NYE hours »
Add to your Christmas list Hurricane’s gift boxed restaurant quality steak knives. Reduced to just $50 per set. Buy direct from our restaurant.
See more »
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(Scroll down for repeating monthly events)
Daytona Tortugas Game & Dinner
April 29 starting at 6 p.m.
Ticket to the game!
Dinner in our private pavilion is catered by Dustin’s BBQ and includes: Pulled pork sandwiches, burgers, hot dogs, baked beans, coleslaw, chips, cookies, pepsi products and water!
RSVP to Kristin in the office at 386-767-8342
TICKETS: $25/adult or $20/child
Last Monday of the month
Mondays starting February 6
Chair Yoga: 9 a.m. – 10 a.m.
Yoga: 10:30 a.m. – 11:30 a.m.CHAIR-YOGA


thought i’d never say this, but i’ve sworn off gluten. eeks! yeah, adding another thing to my must-not-eat list. first, coffee: my morning ritual; and now gluten: hidden in everything i eat from croissants to soy sauce to my favorite lip balm!
this drastic yet absolutely necessary change in my diet stemmed from the advice i took from a dear ND friend of mine. in the beginning of march, on her recommendation, i scheduled a visit to a local ND (naturopathic doctor) in the dog patch of SF. i walked out of the clinic 2 hours later, overflowing with new knowledge about my body and a better idea of what may actually be causing my hyperthyroidism. i was bright-eyed and hungry with a leaflet outlining all the benefits of being on a gluten free diet, and a sheet of my new daily ritual that included a smorgasbord of daily vitamins, supplements & dietary black list:
ABSOLUTELY NO GLUTEN. and LIMIT: soy & dairy
shit was right. i knew my diet, prior to my gluten purge, was not great. before my visit to the ND, i ate whatever the hell i wanted to eat.. because i never gained any weight! …i mean, wouldn’t you? fried food was my weakness: turon (my favorite filipino dessert), chicken strips, lumpia (another filipino staple), calamari, fried wontons over a salad. woe’s me! it’s making my mouth water just thinking about it. i probably ate myself into hyperthyroidism. you know what they say: too much a good thing… can be bad. it was about time to move towards a healthier life.
i’m almost 3 months into this new lifestyle, and what a wild ride it’s been! grocery shopping has never been so challenging or anxiety-provoking. i can only buy so much gluten-free stuff from safeway or trader joe’s… so whole foods has been a lifesaver – though the food there costs me an arm and a leg. with an increase in my grocery bill, nights out to eat have diminished, which isn’t so bad since most restaurants either don’t offer gluten free alternatives or don’t even have the foggiest idea what gluten even is!! i find quite shocking since so many people are turning to gluten free eating.
i can honestly say that just in the past 2 months, i’ve discovered that gluten is my new enemy in this world. i didn’t believe it at first, but 2 weeks into the gluten free diet and i was starting to see the light – literally. by eliminating all gluten in my meals, snacks & drinks, i no longer felt weighed down by my food. food comas were a thing of the past, my thyroid symptoms were subsiding and i was sleeping at a “normal” time of the night. probably cuz i also cut out caffeine. oh, but wait – here’s the kicker, folks: no more breakouts. WTF!?!?! so amazing. if i had known that gluten was causing me to breakout all these years, i would’ve dropped gluten like a hot potato a long time ago! being gluten free is a lifestyle decision that isn’t necessarily for everyone, but i’ve learned that gluten isn’t something we should be consuming so heavily in our bodies. i definitely recommend that everyone should try to eat gluten free for a least 1 month out of their lives to observe the changes in their bodies. it will be eye-opening. going gluten free is a commitment i’ve made to my health, to my well-being, and to my future. i’m not going to say it’s easy. i slip up every now and then… taking a taste of something i shouldn’t here & there. i’m only human.
one of the most exciting effects of my new gluten free diet is the impact it’s made on those around me. my family & fiancé, jeff, have started to eat less gluten. for dinner a couple weeks ago, i cooked pasta with italian sausage & mushroom in tomato sauce (entirely gluten free) with the option of g-free & regular pasta. the g-free pasta won by a landslide based on taste & texture. it’s a great feeling. my mom also started making her signature filipino dishes with tamari sauce instead of soy sauce, which contains gluten. the tamari sauce is actually more flavorful! try it! she has been one of my biggest supporters in my latest lifestyle change, gifting me with a 6-month subscription to an online gluten free recipe & meal planner site. she’s so thoughtful! i have an awesome mom! the strong support system i have in my mom, dad, sisters & fiancé has really made my lifestyle change less stressful. again, i am reminded that i am truly blessed!
a couple of fun g-free links to wet your palette:
never thought i’d actually be hearing myself say that i am gluten free, but here i am and i feel amazing!


Hi, I’m Alice. I’m here on Nadia’s blog because Nadia gave me my first taste of jewellery-making back in July, through one of her online classes on Obby, and it’s now a minor obsession. But I have to own up to another obsession – food. Eating out never felt quite safe to me, even in those brief glory days between lockdowns, so I’ve sated my hunger through one of the only good things to have come out of the pandemic: restaurant DIY meal kits.
I’ve tasted my way through a few duds, so hopefully I can save you the same fate. Below are my personal top five (so far!) in no particular order.
Townsend, a modern British restaurant in the Whitechapel Art Gallery, had only been open for five weeks when the first lockdown hit. I think it’s really admirable how speedily they realised they needed to change things up to stay afloat.
A three-course meal from Town-send (cute name) for two people, including a bottle of wine, is only £40 – unbelievably reasonable in my experience (I’ve found London restaurant meal kits costing £40 for a main course!). There’s usually three choices per course. I’m on my third kit, and have had some amazing dishes. In Spring, I had a whole poussin in a saffron broth which was the closest thing I’ve had this year to eating in a fancy restaurant, and I got to eat it in my PJs at lunchtime, while watching Antiques Roadtrip. The cheesecake is the stuff of dreams, and the wine is that rare thing: a house wine that everyone likes.
Instructions are simple and easy to follow – most things just get heated in a pan on the hob. Portion sizes have been just right for me for a three-course meal, but the hungrier reader might want to kick off with some bread (or just add on a cheese course for a very reasonable £4.50 each).
They also sell produce and their own sauces and condiments online. The green sauce, elderflower cordial and olive oil are particularly good, and again, amazingly reasonable.
Three-course kit for two people with a bottle of wine, £40 + £5 delivery in London, £10 nationwide (both free on orders over £80)
Dishpatch sells kits from a range of well-known restaurants, representing everything from Thai to West African. Menus change each month.
We went for the November set menu, ‘The Italian Supper’, from Angela Hartnett’s Café Murano. I really like Café Murano in The Real World – great pasta, bread and antipasti, intimate setting, good value. The kit followed the trend, even though the intimate setting was my parents’ living room. The meal included focaccia with coppa ham, pumpkin ravioli, lamb stew, and panna cotta. Everything had that lovely rich, complex taste of slow-cooked Italian food – squishy, caramelised pumpkin, lamb you could cut with a spoon, focaccia oozing with olive oil. It was so good it was hard to talk or think about anything else while we ate.
The operation is slick – there’s a fancy website with amazing photography, the delivery process is polished, and you get a fancy brochure with the kit. Though it was a touch more complicated to cook than Town-send meals, because you need to juggle more pans, the result was worth it. Portion sizes are very generous indeed.
I also just like saying ‘Dishpatch’, because it makes me sound like Sean Connery (one of the sad losses of this year).
Meal kits for 2 people from £40, delivery £5.50 (or free with two or more boxes)
3. The Frenchie
A confit duck burger from the Frenchie stall in the Southbank Centre streetfood market is one of my favourite treats. They’re so luxurious that my ex used to say that a burger took three months off your life – and it was six months if you also had the triple-cooked duck-fat chips with truffle mayonnaise. There is literally no way this meal wouldn’t be worth those six months. It’s like selling your soul in deeply pleasurable increments.
The Frenchie is selling a kit which makes four burgers. You toast a brioche bun and slather it in caramelised red onion chutney and truffle mayo, heat up some shredded confit duck in a pan, pop some raclette cheese on top to melt, drizzle with truffle honey, then scoop the lot onto the bun, scattering duck scratchings and rocket salad over the top. And then, if you are me, you inhale it all.
This is unashamedly dirty food, and it makes me very happy.
If you like truffle, add a bottle of truffle mayonnaise. I want to carry it with me everywhere, like some people do with hot sauce.
Kit to make four burgers £25, delivery £8
4. Côte at Home
As far as I’ve found, Côte is the only chain restaurant that’s started doing meal kits – although they’re so simple to prepare, I’d actually call them very fancy ready meals. Very, very fancy. Kick off with pork rillettes and warm sourdough baguette, whip up Beef Bourguignon and potato puree in 20 minutes, and finish with crème caramel. How’s that for a Tuesday night?
There are great value set menus (currently £25.90 for two people, or £35.90 with a bottle of wine), and the food tastes very similar to a meal at a Côte restaurant. I particularly like the potato dauphinoise, and those rillettes, which do very nicely for a big lunch on their own. Portion sizes are pretty impressive. And I wonder why my waistline is growing.
Almost everything that needs heating seems to be oven-cooked, all at the same temperature, so it’s seriously easy to do, and the (recyclable) plastic sleeves mean there’s very little washing up.
You can also order individual dishes, charcuterie and cheese, meat, bread and pastries, drinks, and some pantry items. The bread’s particularly good.
Three-course kit for 2 from £25.90, delivery £4.95 (free on orders over £80)
Smokestak is a fancy barbeque restaurant, and the online shop sells the restaurant’s meats, pre-cooked and smoked and ready for you to heat. They also offer burger kits, sticky toffee pudding and pre-made cocktails
I opted for one of the feasting boxes. The contents have changed since I last ordered, but currently they each contain beef brisket and pulled pork shoulder, as well as very yummy condiments, like barbecue sauce and pickled cucumbers and chillies.
The meat was gorgeous – meltingly soft, gently smoky, very rich. The pickled chillies were a particular favourite, and since they came in their pickling liquor, they lasted ages. I used some of the pork to top a Spanish bean stew I made, some of the beef in burgers using my own buns – all very flexible.
You simply heat the meat in the oven, wrapped in butchers’ paper which is provided in the kit. It’s as simple as it gets, and someone else has done all that delicious slow cooking and smoking for you.
Burger kits to make four burgers from £27.50, feasting box for three to four £35, delivery £5.95 (free on orders over £75)
Why not try one of our jewellery making workshops? Take time out to be creative, learn a new skill and make something beautiful. We have a whole range of classes as well as a bead and ‘Make your own’ Kit shop.


–Mushroom Minced meat aglio-olio —
~for 3 servings~
- Olive oil (approximately 5 tbsp)
- Garlic (4 to 6 cloves)
- Spaghetti (for 3 servings)
- Shiitake Mushroom ( 5 )
- Minced Meat (half of the frozen pack)
- Basil (3 to 4 stalks )
- Chili ( 1 or 2 chili buddy)
- Parmesan cheese (grated and added to personal preference)
- Bring a pot of water to boil. Put in the spaghetti when the water starts to boil. Boil the spaghetti for about 4 mins (or according to the spaghetti package instructions.)
- While waiting for the spaghetti to cook, pour in the olive oil and fry the garlic till slight brown.
- Put in the minced meat into the pan and followed by the shiitake mushrooms.
- Add in basil and chili when the minced meat and mushrooms are about cooked.
- Leave the pan to cook for another few minutes, stirring it occasionally so that the ingredients would come together and absorb the basil and chili flavor.
- Finally, drain the spaghetti (do NOT wash it under cold or tap water when draining!). And add the spaghetti to the pan. Stir the spaghetti together with the ingredients.
- Top it off with Parmesan cheese.
Mushroom, Cheese, Chili are all used in proportion of personal preference. Feel free to adjust the amount of the ingredients. Butter can be used too to enhance the flavor of the dish. To make a simple aglio-olio, mushroom, minced meat, chili and cheese can be omitted.


Little Brother is officially one. Actually, he’s been one for over a week. His birthday party was complete with helium balloons (dollar store, holla), a brand new swing set (designed and built by Ty, holla, holla) and the best homemade cupcakes ever (holla, holla, holla).
I’m glad to say I was actually able to enjoy my son’s first birthday party. Maybe it was because we didn’t have as many young children running around the house, maybe it’s because having a swing set meant people could be outside and the kids weren’t literally bouncing off the walls or maybe it’s because I made sure I sat on the floor and held him for a little bit instead of letting him be passed around to every single guest.
Maybe it was the cupcakes. Probably not, but they were a definitely a highlight. Nothing gets kids more excited about a birthday party than the promise of cake. I always serve the miniature cupcakes in addition to the regular size and they are immediately gobbled up.
When I started filling the mini cupcake liners the night before I realized I was in for a long, messy process. Ty (in his brilliance) suggested we use a ketchup bottle he had just cleaned instead and it worked like an efficient charm. It’s one of the few times I didn’t waste cake batter by dripping it all over the pan.
I used a yellow cake box mix for the batter (I don’t know what flavor “yellow” is supposed to be, but it’s delicious) and my mom’s frosting recipe she used on my birthday cake when I was a kid. We’re making memories here, people.
Mom’s Frosting Recipe
- 1/2 Cup butter or margarine
- 1/2 cup vegetable shortening
- 1 tsp almond extract
- 1/8 tsp salt
- 1 box confectioner’s sugar (1 lb)
- 3 tbsp cool milk
Cream butter and shortening. Add almond extract and salt. Beat in sugar 1 cup at a time, beating well. Add milk, beat at a high speed until light and fluffy. This makes 3 cups of frosting.


Raw Honey. It’s something we’ve all (or most of us) have tasted, smelled and enjoyed. But did you know that raw honey is one of nature’s most precious gifts? In this blog post we’re going to delve into everything you need to know about honey. Where it comes from, honey uses and benefits and more!
The Honey Bee: Where Your Honey comes from
Before we start off I’d like to mention a few awesome facts about the honey bees:
- Honey Bees are yellow and black
- Bees die when they sting you
- Honey Bees dance (Yup, totally true)
- Honey Bee’s wings flap almost at 200 beats per second!
- The average honey bee produces only about 1/12th teaspoon of honey in its lifetime.
- Worker honey bees are female, live for about 6 weeks and do all the work.
So the Honey Bees are amazing little creatures. The worker bees (female bees) work during the summer months to make honey, while the males stay in the hive to mate. When the winter months come around, they all bundle up close together for warmth and feed off the honey that they’ve collected.
What affects the taste of my raw honey?
When you are shopping online or at a supermarket for raw honey, you might have noticed the distinct difference in colors. And if you have bought different raw kinds of honey, you might have noticed that they not only look different but TASTE different.
So here’s the deal: The honey you see lining your commercial supermarket shelves is not raw honey. That is honey from thousands of hives all over, that have been thrown together and boiled down so they all have the same basic flavor: sweet. Sweet honey. While this may be beneficial if you are looking for that spark of sweetness in your tea or breakfast, it does not carry all the natural benefits you get from 100% pure, raw honey.
Raw honey differs from place to place. This is because the season, the flowers the bees are harvesting pollen from and conditions all affect the taste, smell, and color of the honey!
How the seasons affect Raw Honey
Which season the honey was produced is an important factor when it comes to honey. In spring, flowers are just starting to open and blossom, this means that they have not yet released a great number of their natural sugars into their pollen. Therefore, honey made during the beginning of Spring is not as sweet as the other seasons.
Later when the flowers are in full bloom, producing more pollen in order to attract bees, the honey will have a sweeter, darker and more full-bodied taste to it.
Notes found in Honey
Like we mentioned earlier, honey can have a variety of different tastes depending on which flower’s pollen was used. Here’s a list of the different types of honey-notes you can find in your raw honey:
- Floral: Flowers like violet, rose, peony, honeysuckle, and jasmine.
- Fruity: Tropical fruits like pineapples and mango; berries; citrus (is that a lemon, lime or grapefruit?); and dried fruits like raisins, prunes, and apricots. Beyond that, are those fruits ripe and sweet or unripe, like green figs or bananas?
- Warm: Burnt sugars like caramel, marshmallow, and butterscotch; creamy notes of yogurt or butter; deep flavors of vanilla and chocolate.
- Fresh: Crisp flavors like citrus and herbs like thyme and mint.
- Vegetal: Fresh plants, raw vegetables, wet grass, hay, and straw.
- Animal: Sweat, manure, leather.
- Woody: Cedar, oak, pine, cinnamon, clove, nutmeg.
- Chemical: Plastic, soap, metal, tar, ash.
- Funk: Yeast, fermentation, must, moss, mold (think ciders, bread, mushrooms, and truffles).
(Courtesy of Serious Eats
Health Benefits of Raw Honey
*Always remember that heating up honey above 40°C (104 F) removes almost all the health benefits of honey. Therefore, it is important that you enquire regarding the process of extraction and packaging of the products you’re buying. Furthermore, you should not heat it up before using in any dish, drink or beauty routine.
Now that you know where your honey comes from, what affects their taste, color and texture and what to inquire about when buying your raw honey, we can delve into the major list of health benefits raw honey carries!
Overall Health Benefits
Honey carries a multitude of beneficial plant compounds. Additionally, it boosts your immune system and can act as a natural antibiotic. But don’t take our word for it, there ahev been studies documenting the amazing natural healing powers of honey:
The healing property of honey is due to the fact that it offers antibacterial activity, maintains a moist wound condition, and its high viscosity helps to provide a protective barrier to prevent infection. Its immunomodulatory property is relevant to wound repair too. The antimicrobial activity in most honeys is due to the enzymatic production of hydrogen peroxide. – US National Library of Medicine National Institutes of Health
So that is all well and good, but what can it help you with? Here is a brief list of all the awesome health benefits of honey:
- Regulation of Cholesterol Levels (Study)
- Assist in treating common cold and coughs (Study)
- Assists in the regulation of blood pressure (Study)
- Heals burns and wounds (Various Studies: 1, 2, 3, 4)
- Improves the health of your heart (Study)
- Cuts Diabetes Risk (Study)
- Assist in the fight against cancer (Study)
- Relives Acid Reflux (Study)
- Treats Gastric Diseases (Study)
- Assists in the treatment of allergies (Study)
- Helps fight off infections (Study)
- Energy Booster (Study)
- Immunity Booster (Study)
- Aids Weight Loss (Study)
- Promotes sleep (Study)
- Assists in the treatment of Asthma (Study)
- Improves nail health (Study)
- Relieves hangover (Study)
How to use raw honey to reap the benefits:
Now you know all the benefits that come with that golden liquid. But now how do you go about using it? We have a few quick tips on how you can add it to your daily life:
1. Replace your normal sugar with Raw Honey
Becuase honey is usually sweet, it can be used as a healthy alternative to normal sugar. Add honey to your breakfast by spreading it over your toast or waffles or adding it to your morning coffee or tea. Additionally, you can add honey to your yogurt, cereal and more!
The possibilities are endless when you start thinking about all the ways you use sugar in your daily life.
2. Use it in salads, dressings, and condiments
While replacing sugar with honey is an awesome idea, you have other options!
There are tons of recipes out there that include raw honey so that you can reap all the benefits! Because we know it can be tedious to look up recipes, here are some basic recipes that include raw honey:
This recipe combines cooked carrots with tangy tomatoes and sweet honey! Definitely one of our favorites!
So I am a sucker for salad dressings! Consequently, this one is one of my favorites to whip together! And it’s ALWAYS a winner!
I love sweet, so strawberries and honey combined are one of my favorites too!
3. Honey-Infused Beverages
This beverage is delicious. Additionally, it combines the awesome healing benefits of cinnamon and honey!
This subtle honey flavored water carries all the healing properties of honey throughout your whole body! How awesome is that!
Raw Honey Benefits for the Skin
Because of Honey’s antibacterial benefits, it is wonderful for the skin! Additionally, honey is an amazing moisturizer. No wonder that honey carries the following natural benefits for your skin:
- Assists in the fight against acne
- Helps treatment of wrinkles
- Fades Scars (Including Acne Scars)
- Moisturizes your skin
- Moisturizes the lips
- Can be used as a skin cleanser
- Assists in evening out your complexion
Using Raw Honey in your skincare routine:
Honey carries all these amazing benefits for your skin, so let’s get cracking on how you can incorporate raw honey into your skincare routine.
2. Buy Soaps infused with Honey
There are so many soapers around the world! While these soaps might be pricey sometimes, they are well worth every cent! Always make sure to buy all-natural soaps that are infused with raw honey. This will ensure that you get the most out of your bar of soap
3. Make a Homemade honey scrub
4. Honey Bath Soak
Cleopatra’s go-to was ¼ cup honey mixed with 2 cups milk and a few drops of essential oil. – You Beauty
I don’t know about you, but if honey was good enough for Cleopatra, it is good enough for me! This awesome Honey Bath Soak will rejuvenate and moisturize your entire body!
It is obvious that honey has a TON of benefits! Personally, I’ve been using honey in my skincare routine and for health benefits for years and I’ll never go back to conventional treatments!
Where to Buy Raw Honey?
Raw honey can be bought anywhere. Just find a beekeeper close to you!
There are various online shops that sell raw honey in South Africa. It is a precious, useful and delicious liquid, so try not to expect your “normal” hooney prices.
My personal favorite brand is Bumblebee Organics’s Honey. They courier all over South Africa!
Additionally, you can look at health food shops and online shops that specialize in natural/organic foods and products!
In conclusion, we ADORE honey!
We hope that you’ve found a few hints, tips and recipes to try at home! We love honey so much, that we had to include it in our Starter Kit at MudMask. Let us know in the comments what you use honey for!
We’d love to hear from you!


“I had a VOM when I stopped at a fast food restaurant, but got a kids meal instead of regular size. They market the meals with cartoons and toys, but the calories are more appropriate for me than the meals marked toward adults.”
– Anne, 34
“When I was out and I got hungry, I used to stop and get fries. Now I stop and get blackberries.”
– Tanya, 28
“I gained a few pounds a year for the last 5. I didn’t lose any weight this year, but I didn’t gain any either. Things are turning around!”
– Tracy, 42
What’s your small victory?


Figuring out which foods will help contribute to a healthy and balanced diet can be tricky. It can be hard to find the right foods for everyone because individual preferences and nutritional needs vary widely.
In this article, we will provide you with a list of fifteen healthy foods to eat every day, all of which have important health benefits that can help contribute to a balanced and nutritious diet.
You must consult your doctor before adding any of these foods to your diet if you have an underlying health condition or food allergies.
List of Top 15 Healthy Foods to Eat Every Day
- 1. Broccoli
- 2. Kale
- 3. Spinach
- 4. Peanut Butter
- 5. Almonds
- 6. Mangoes
- 7. Blueberries
- 8. Quinoa
- 9. Olive Oil
- 10. Tomatoes
- 11. Avocado
- 12. Sweet Potato
- 13. Eggs
- 14. Salmon
- 15. Garlic
Broccoli is widely known for providing an impressive nutritional value, but what exactly makes it so nutritious? According to the National Library of Medicine, it provides many essential nutrients and benefits to the body.
Some of the benefits of eating Broccoli are it provides the body with antioxidants that assist in preventing oxidative damage to the body, provides fiber to aid your digestive system, contributes to heart and eye health, and on top of all of that, is low in calories, making it wonderful for weight management.
There are many more benefits of Broccoli besides those listed above, however, these are some of the most noteworthy perks for your health that you can consider.
If you are looking at recommendations for some of the best healthy foods to eat, this leafy green is likely to be on most of them. The bountiful nutrients and vitamins it provides, including potassium, fiber, folate, magnesium, and vitamin C, contribute to our overall health in many ways.
According to WebMD, Kale is important for good eyesight, supporting heart health, lowering blood pressure, and strengthening your bones. For all of these reasons, it is no wonder Kale would make it on any superfood list.
Spinach is another great option to improve your diet. Spinach is a staple for eating healthy, as it has a plethora of nutrients beneficial for various bodily functions.
According to Medical News Today, spinach is a good source of iron, magnesium, potassium, and vitamins C and E. These nutrients support the immune system, help the digestive system, and potentially even have anti-cancer properties.
4. Peanut Butter
If you are looking to add a variety of healthy foods to your diet, peanut butter is a delightful addition to your meal. Peanut butter is great, not only because it can fit into practically any meal or snack on a given day, but it is packed with multiple essential nutrients.
Peanut butter is not only a great source of protein, which helps with building muscle, but the other vitamins and minerals help skin and scalp health, particularly protecting it against UV rays, and lowering the risk of heart disease. According to Denver Health, peanut butter also provides the body with vitamin E, magnesium, iron, selenium, and vitamin B6.
Almonds are another great food to help you have a balanced diet. According to Medical News Today, almonds provide a plethora of nutrients including magnesium, vitamin E, iron, calcium, fiber, and riboflavin.
These vitamins and nutrients are important for the body, but one of the biggest things almonds do for the body is reduce total cholesterol levels, which is vital for healthy living.
Mangoes provide many health benefits and can be included as part of a healthy diet.
According to Healthline, mangoes are rich in antioxidants, minerals, and vitamins including vitamin C, vitamin B6, vitamin A, vitamin E, vitamin K, copper, and folate. These multiple essential nutrients can enhance your immunity and improve digestive and eye health.
Every healthy food list must contain at least one kind of berry fruit due to the many benefits and anti-oxidants that berries provide. Blueberries are extremely healthy for the body for many reasons. Blueberries are a good source of fiber, antioxidants, and phytonutrients.
According to the earlier Medical News Article, blueberries improve the composition of gut bacteria, help prevent disease and maintain bodily functions, reduce metabolic risk factors, and may prevent cardiovascular disease.
Quinoa is a highly versatile superfood that can be included as part of your healthy meal for lunch or dinner if you choose to have it.
According to Healthline, Quinoa is very nutrient-dense, while also remaining gluten-free, so you can add it into plenty of different diets and lifestyles as either a healthy snack or a nutritious meal.
Additionally, it is high in protein and helps metabolic health, which is good for improving muscle-growing capabilities and maintaining internal body regulation.
9. Olive Oil
Another food that provides plenty of significant benefits and contributes to a healthy diet is olive oil. Olive Oil is a staple in the Mediterranean diet, which is widely considered to be one of the healthiest dietary patterns in the world.
According to health.com, Olive Oil is full of antioxidants and anti-inflammatory compounds and is high in monounsaturated fats. Thus olive oil is very helpful in protecting your body from cellular damage, and provides your body with the necessary essential fats that it needs, without containing large amounts of saturated fats, which you need to avoid.
Another example of a food that can help you with a healthy lifestyle is tomatoes. According to WebMD, tomatoes contain potassium, vitamins B and E, and multiple other nutrients, one of which is lycopene. Lycopene is useful for giving tomatoes their bright red color and is essential in the body for protecting cells from damage.
Tomatoes are useful for aiding your immune system, lowering levels of “bad” cholesterol, lowering your chances of heart disease, helping protect your eyes from blue light emitted from screens, and is useful for potentially preventing you from getting emphysema.
Avocados are known for their abundance of healthy fats, which make them very good for the body, however, they are packed with many more essential nutrients.
According to the same Medical News Today article, avocados are excellent sources of lipoproteins, which are also seen as “good” cholesterol, which helps rid the body of bad cholesterol. Additionally, avocados are filled with vitamin B, vitamin K, vitamin E, and fiber.
12. Sweet Potato
One food that might not be on many people’s radar for the most nutritious foods to eat is sweet potatoes. According to the Mayo Clinic, sweet potatoes are not only low in calories, but they are also rich in vitamins A, C, and B-6, fiber, and potassium. These nutrients work to slow down the aging process in the body and reduce the risk of cancer.
Eggs are a staple of many people’s breakfasts, but what makes them so good for you? Eggs are a great source of vitamins B-2 and B-12, while also providing amino acid leucine and choline. These nutrients work together to store energy in the body and stimulate muscle-protein synthesis.
If you are looking for a food that might make for a delicious protein-rich meal, salmon may be the food for you. According to the New York Times, along with having many familiar benefits such as being an excellent source of protein, selenium, and iodide, it also has other essential nutrients.
Salmon is filled with more omega-3 fatty acids than almost any other food out there. Omega-3 fatty acids help lower rates of heart disease and stroke. These fatty acids are also potentially useful for early brain development and may even help prevent age-related cognitive decline from diseases such as Alzheimer’s.
Last, though certainly not least, on this list is garlic. Eating Well states that garlic has multiple health benefits such as helping the immune system, lowering cholesterol, helping your blood sugar levels, and providing the body with prebiotics, which are the good bacteria that are essential for gut health. Garlic contains ample amounts of vitamin C, zinc, iron, potassium, magnesium, and vitamin K.
If you are looking for some of the healthiest foods to eat every day that can help your overall health, in this article we have provided you with some of the best options. It all depends on your specific diet goals and nutrient requirements for which foods you want to add to your diet.
Eating a balanced and nutritious diet is essential for healthy living, so think about adding some of these foods packed with many benefits to include in your healthy diet plan.


Attempted GF Bierock (Runza)…and it was good.
Monday night, I decided that I wanted to try my hand at making Bierocks. For those of you that don’t know what Bierocks are…well, they are meat and cabbage all wrapped up in dough and then baked. Also called Runza (for those in the midwest) and are very similar to the Pasties (except with cabbage instead of potato) here in Montana.
First: Preheat the oven to 400 degrees (or 425 if you’re in the mountains).
Take 2 lbs of ground beef and cook it up with 1 medium onion diced.
Drain the fat off (this is an important step as anything you don’t drain off will be soaked into the dough and won’t be good eats).
Put back in the skillet, add salt and pepper to taste (I added A LOT of pepper…maybe 3 Tbsp and it still wasn’t enough).
Add 1 medium head of cabbage shredded to the meat mixture and cook it down until the cabbage is soft.
Put this to the side so it cools.
Now, we’ll make the dough!
Cream together 6Tbsp Butter (or shortening), 2 Tbsp sugar, and 1 tsp salt.
Proof 2Tbsp yeast in 1 1/2 cup milk (at room temp!) until it gets a little foamy and you can smell it.
Pour the milk mixture into the butter mixture and combine.
Then, add 3 1/2 Cups of GF All Purpose Flour, LESS 2 tsp and add 2 tsp Xantham Gum.
Let this all come together until it starts riding up the hook on your mixer and then let it rise in an oiled container until it doubles in size.
Cut the dough into 12 equal-ish pieces. Roll them out, one at a time, on a floured surface and fill them with the meat mixture and then pinch the dough together (it will make a pillow type thing when flipped over onto a cooking sheet). Do that 12 times (you should, assuming you count correctly, run out of dough at this point).
Bake in the oven for 15 minutes or so (until they are golden brown and delicious) and then put a little melted butter over the top of each one.
Dig in! Although, I would say you should wait a bit till they cool down, but in all honesty, who can do that?
On another note, I made a mistake last week and ate some breaded chicken in a salad (not knowing it was breaded) and felt bad all weekend. Also what went along with that was another bout of withdrawal symptoms (grumpy, lack of sleep, general “Meh” feeling). I’ve read just now that this is a normal thing as you are getting off gluten…but dang, does it suck. Feeling down with absolutely no clue as to why is NOT fun. This, too, shall pass.
If you make some Bierocks (or whatever you want to call them), let me know how they turn out and, as always, happy eating!


- Office (720) 600-8493
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Office Address25161 E. Archer Drive Aurora 80018
I have been cooking since I was 5 years old. It is my passion to cook and see happiness on everyone’s face.
I have cooked in Restaurant at age 15 was the Robinhood. Then at age 17 went to Chugwater, Wyoming to cook on Quest Ranch. Got married to cowboy and moved to the ranch nd help run the cattle. I did all the cooking for Brandings. What a fun time in my life. Moved to Laramie, Wyoming where I got my Nursing degree. Got hurt and had to be re-educated so I went to Beauty School in Ft. Collins. My life is one adventure after another. Met my present husband and we both cook and wanted to open restaurant but to much money so decided to go the Food Truck Route. I got a bus instead and so now My dream is coming real and is so much fun. Doing what I love cooking food that my Grandmother cooked to back that feel of Comfort and love.
I love the Catering part the best. Customer gets to choose what they want and I take the work off them and let them enjoy their Event.


Westerners roast their meat bones and vegetables in the oven before dumping them in a pot of water to make broth. Asians don’t do the roasting bit. Except, perhaps, for the South Asian tandoor, traditionally, there are no ovens in Asia. Ovens in Asian kitchens are modern additions during the last couple of decades. But long before that, the Vietnamese have been charring their onions, garlic, and ginger in an open flame before adding them to meat bones to make broth. Some might say it is the equivalent of roasting but charring the vegetables gives the broth a depth of flavor that roasting seems unable to impart.
I wrote all that to explain the first reason that makes Vietnamese pho different from the gamut of Asian noodle soups. The second reason is the amount of vegetables that go into every bowl of pho and the third is the variety of herbs among the greens in the pho. To make the broth for the pho, start with meat bones. Place in a pot of water, boil for ten minutes, throw out the water, and rinse the bones (this removes all the scum), fill a clean pot with water, add the bones, and boil once more.
Meanwhile, char a couple of onions, whole garlic, and a generous knob of ginger. Just place them directly on the flame (if you’re using a gas stove). Or, if you’re a neat freak, use a fish basket (see a photo of a fish basket in the chicken inasal entry). It’ll take only a couple of minutes to char the vegetables. Do not wait until they turn mushy. When the skins are charred remove them from the flame. Scrape off the blackened skins and discard. Add the vegetables to the broth. Add some peppercorns and bay leaves too. Season with fish sauce. Simmer the bones, spices, and vegetables for at least two hours until reduced.
Now, you have the broth. Make a bowl of pho bo tai. While you assemble the pho bo tai, keep the broth simmering. Place the noodles in a bowl. Add the beef, carrot, and Chinese cabbage. Pour in the simmering broth (the broth will instantly cook the beef, trust me). Top with mung bean sprouts, fried onion slices, and toasted garlic. Sprinkle the herbs on top (or serve separately) along with the onion leaves. Squeeze some lemon juice into the bowl of pho and enjoy.


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You ever sit back and wonder...what the heck did I just eat the last few days? Or drown in amazement at yourself that you, and you alone, set forth three meals a day for an entire holiday weekend? Well, I may still be suffering to recount all the washed away memories of this past weekend's eating binge, but I in no way can take credit for all of its creation. My weekend started off with brunch for two at dB Bistro thanks to Gilt City (review coming soon) where I pretended to be posh enough to blow $20 on a mimosa, which was then quickly redeemed by their unbelievably divine eggs benedict and foie gras stuffed burger. Then it was off to the food markets, farmer's markets and greenmarkets that make my pantry smile every weekend (and you'll be reading about tomorrow, though you might have caught a glimpse at already thanks to voyeuristic images I posted). Come Sunday, I was so inspired and so stuffed, both myself and my fridge, that I was ready to cook myself to sleep for the rest of the holiday. And what else does one do for brunch when you score a really good loaf of brioche for less than five bucks? You make French toast. Come on. You knew that right?
ALMOND-CRUSTED BRIOCHE FRENCH TOAST
6 large organic, cage-free eggs
1 cup organic half-and-half
2 tbs organic cane sugar
finely grated zest of one orange
3/4 tsb organic almond extract
1/2 tsp organic vanilla extract
8 thick slices brioche
Canola oil for cooking
1 cup sliced almonds
1 cup raspberries
organic maple syrup for serving
Preheat an oven to 350°F. Have ready two rimmed baking sheets. In a large shallow bowl, whisk together the eggs, half-and-half, sugar, vanilla, orange zest, almond extract, and vanilla extract. Add the bread slices to the egg mixture and turn gently to coat evenly. Let stand until the bread has soaked up some of the egg mixture, about 1 minute.
Place a griddle or fry pan over medium-high heat until hot. Lightly oil the pan and one of the baking sheets. Spread the almonds on a plate. One piece at a time, remove the bread from the egg mixture, letting the excess drip back into the bowl. Dip one side of the bread into the almonds, pressing gently to help the nuts stick. Place on the ungreased baking sheet. Repeat with the remaining bread slices.
Place the bread slices on the griddle, almond side down, and cook until the nuts begin to brown, about 2 minutes. Flip and cook the other sides until golden brown underneath, about 2 minutes. Transfer pieces almond-side down, to baking sheets, place in oven and bake until the center of the bread is heated through but still moist, about 10 minutes.
Serve right out of the oven, almond side up of course. And top with a handful of raspberries, drizzled in maple syrup.


Location and Hours
350 E. Main St. / Pullman, WA 99163
In-store Phone: 509-334-7822
Catering Phone: 208-596-6636
HOURS OF OPERATION
Monday - Saturday from 11:00 am - 9:00 pm
Sunday from 11:00am - 8:00pm
Taco Del Mar is located on Main Street in Pullman, WA next to the Pine Street Plaza on Paradise Creek. It is one of many Taco Del Mar franchises located throughout the nation. To read about the history of Taco Del Mar and find other locations, click here.
The Pullman Taco Del Mar has been locally owned and operated since March 2006 by Christian Paulsen and Maggie Watson.
Taco Del Mar offers quick-serve, Mexican food in a casual, family-friendly atmosphere. We provide quality food at a reasonable price and are confident that you’ll be satisfied with your dining experience. Any feedback that you provide will help us to improve our operations and your future dining experiences.
Eat your meal in our indoor dining area, on our outdoor patio near the river, or take it on the road! We are one of the only restaurants in downtown Pullman with permanent outdoor seating. If you're having a gathering, contact us about reserving our outdoor area!
Taco Del Mar can also cater your next get-together with buffet-style catering or a la carte menu items such as our signature six-layer bean dip!
For special coupons or news about upcoming events, like us on Facebook.


In the world of commercial frying, the battle between Henny Penny and Broaster pressure fryers has been ongoing for years. Both brands are well-known for their quality and efficiency, and they have become the go-to choices for restaurants, fast food chains, and other food establishments. But which one comes out on top? In this blog, we will delve deep into the world of Henny Penny pressure fryers and discover why they are a better choice compared to Broaster fryers.
The Henny Penny Advantage
Superior Build Quality
Henny Penny pressure fryers have an outstanding reputation for their robust build quality. Made from high-quality stainless steel, Henny Penny fryers are designed to withstand the rigors of a busy commercial kitchen. The heavy-duty construction ensures longevity and minimal maintenance, saving you time and money in the long run.
Henny Penny pressure fryers are equipped with advanced technology that provides consistent results and makes them more energy-efficient. The patented Counter-Pressure technology ensures that your food is cooked evenly, both inside and out. This leads to perfectly crispy and juicy fried chicken, which is the ultimate goal for any commercial kitchen.
When it comes to energy efficiency, Henny Penny pressure fryers excel compared to their Broaster counterparts. They have been designed with an innovative heat exchange system, which reduces energy consumption and operating costs. This means that you'll not only save money on energy bills but also lower your carbon footprint.
Henny Penny pressure fryers feature a user-friendly interface, which makes it easy for your staff to operate the equipment. The intuitive touch controls and clear display allow for easy customization of cooking times and temperatures, ensuring that your fried food always comes out perfect.
Safety is paramount when it comes to commercial kitchens. Henny Penny pressure fryers boast a range of safety features, such as a built-in pressure relief valve, automatic pressure release, and a lock mechanism to prevent the lid from being opened when the fryer is pressurized. These features provide peace of mind for operators and ensure the safety of your staff and customers.
One of the key advantages of Henny Penny pressure fryers is their versatility. They can handle a wide variety of food items, from chicken and fish to vegetables and more. This means that your menu can be more diverse, catering to a broader range of tastes and preferences.
In conclusion, Henny Penny pressure fryers offer several advantages over Broaster fryers, making them the superior choice for commercial kitchens. From their robust build quality and advanced technology to their energy efficiency and user-friendly interface, Henny Penny fryers are designed to provide a seamless frying experience. By choosing Henny Penny, you can ensure that your customers enjoy consistently delicious fried food while also benefiting from cost savings and a lower environmental impact.


Food for our thoughts through some thoughts about our food.
Seven very useful and wonderful articles for seven days of the week to follow for anyone in Agriculture related activities and to know the need for overall integration of all agricultural products across the globe for our own good
1. Where your food really comes from
2. Link from same article on origin of crops
3. The world produces enough food to feed everyone. So why do people go hungry?
4. Food security and why it matters
5. The secret to food security in East Asia
6. Six maps that will make you rethink the world
7. We need to rethink about the food that we waste especially in most Indian weddings


2020 The Year Where Dad Celebrated Father’s Day In Quarantine longsleeved
Fry a half cup of 2020 The Year Where Dad Celebrated Father’s Day In Quarantine T-Shirt chopped celery in a little olive oil for a few minutes in a deeper pan, then cool down to simmer, add half a cup of wine and cover with a large lid for 10 minutes. Add cooked rice (about 1 cup) and spices (black pepper, red pepper, salt, paprika, oregano, thyme and a small amount of garlic, garlic and I do not mix) stir a little and let the rice Turn down the heat, cover, in the remains of the wine. Added a drop or two of wine to keep it cook for about 5 or 10 minutes. Then add chopped black olives and mix it up. Beat three eggs and pour the hot rice mixture into the eggs and quickly divide the mixture into half to 2/3 parts. Scoop the two rice/egg balls into the pot.
2020 The Year Where Dad Celebrated Father’s Day In Quarantine sweater, hoodies
And flatten them with 2020 The Year Where Dad Celebrated Father’s Day In Quarantine T-Shirt rotating device and let them fry, occasionally flipping, over medium heat until the eggs are complete. Serve it with sliced tomatoes on top. We can have an effective tracking and communication isolation system. Keeping infected people away from others can reduce the effective rate of transmission under the outbreak. Or we may waste time, as the whole country has had for the past four months – but at least we will postpone several thousand deaths in exchange for longer shipments at food banks. The COVID-19 pandemic is a fearful preview of what the global supply chain and the company’s irresponsibility have brought us. We, humans, are standing on the brink of destruction. This is a good wake up call if we choose to wake up.


The Dispensary is a laid back quirky take on what we think a modern bar should be, great drinks, friendly atmosphere, cosy seating, & quality food. We have 13 keg craft beer lines, 20+ gins, a selection of rum, whiskey, & spirits, freshly ground coffee and great cakes plus a meat & cheese charcuterie menu.
With room for around 50 people spread over three rooms, The Dispensary has a relaxed and intimate feel at the same time boasting the drinks selection of a much larger venue.
Cookies & Privacy
Tel: 01200 429833
We’re open from Monday 17th May 2021. Please contact us to book a table while revised Covid restrictions remain in force


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Ice Cream & More
We know you'll love our delicious rich & creamy Scooped Ice Cream. Made with only the finest flavorings & ingredients from Richardson's Dairy farm.
In the mood for something else? Check out our Smoothies, Italian Ice, Frappes and Ice Cream Sodas!
Ice Cream Flavors
Death by Chocolate
Heath Bar Crunch
Mint Chocolate Chip
Peanut Butter Cup
Chocolate Peanut Butter
Maine Black Bear
...plus weekly specials!
Pints and Quarts available for take-out!
Please note: We occasionally run out of flavors and toppings, but we do our best to keep everything in stock!
Build your Sundae by choosing from any of our 23+ flavors of scooped ice cream or 70+ flavors of soft serve and top with any of the items listed below. We'll add your choice of our homemade whipped cream or marshmallow, nuts and a cherry! Brownie Sundaes and Banana Splits also available!
Peanut Butter & Hot Fudge
Oreo - M & M - Reese's
Snickers - Walnuts - Coconut
Butterfinger - Chocolate Chips
Pistachio - Pecan - Brownie
Heath Bar - Almonds
Non-Pareils - Nerds
Peppermint Patty - Gummi Bears
Bubble Gum - Cashews
Peanut Brittle - Cookie Dough
White Chocolate Chips
Healthy and refreshing, our Smoothies are 100% all natural with only real fruit and juice.
Boost your body and mind!
Citrus Blast:Peaches, Bananas, Orange Juice, Orange Sherbert
Red Rage: Raspberries, Strawberries, Cranberries, Raspberry Sorbet, Mixed Berry Juice
Summer Sizzle: Strawberries, Bananas, Apple Juice, Non-fat Vanilla Frozen Yogurt
Berry Blitz: Blueberries, Strawberries, Raspberry Sorbet, Mixed Berry Juice
Mango Mash: Mangoes, Non-fat Vanilla Yogurt, Orange Juice
Milk Shakes & Frappes
Mad Willie's Frappes
3 extra large scoops of ice cream, rich syrups and fresh milk
Old Fashioned Milk Shakes
same ingredients as our Frappes, but with only one scoop of ice cream
Create your own Frappe or Milk Shake flavor by choosing from any of our scooped ice cream or soft serve flavors!
Vanilla - Chocolate - Coffee
Mocha - Black & White
Strawberry - Vanilla Malt
Create your own
Ice Cream Sodas & Floats
Raspberry Lime Rickey
Purple Cow: Grape soda & vanilla ice cream
Rootbeer Float: Rootbeer soda & vanilla ice cream
Orange Creamsicle: Orange soda & vanilla ice cream
Richie's Authentic (Classic) Italian Ice
Cry Baby (sour!)


During this weekend of eating and drinking below, I know I had a YMCA Fundraiser and a 6.55 No Frills Fun Run, that was indeed FUN! In my original blog, I typed up stories about the weekend and how much fun it was...but for the life of me, I can't seem to explain Friday's dinner of pizza, vodka, and ice cream. Oh well...it must've been real memorable. HA!
Thursday, February 28th
Breakfast: Oatmeal; dried fruit; coffee with the fixin's
Lunch: Jamba Juice; Salted Nut Roll mini Larabar
Dinner: Apple with PB2; cornbread chicken potpie
Evening Snack: Popcorn; then later got hungry and mixed (UGH!!!) chocolate chips, graham crackers; and vanilla ice cream together. It was good!
Friday, March 1st
Breakfast: Kashi Toasted Berry Crumble; frozen berries; almond milk
Lunch: Egg Harbor Roasted Veggie Skillet; water
Dinner: Pizza; Vodka; Ice cream concoction from earlier (can't remember what the vodka was mixed with, but what a combo! Something to be proud of...I think not.
Saturday, March 2nd
Breakfast: 1/2 bowl Kashi Toasted Berry Crumble; frozen berries; almond milk
Lunch: Chipotle Chicken Bowl (YUM!)
Dinner: Chicken; veggies; potatoes; salad; a few beers.
Sunday, March 3rd
Breakfast: Coffee with the fixin's; Kashi Toasted Berry Crumble; frozen berries; almond milk
Lunch: 1/2 turkey burger on a bun; nachos; bloody Mary; blue moon
Dinner: Kale salad; pork chip; puppy chow; water
Monday, March 4th
Breakfast: Kashi Go Lean Toasted Berry Crumble; frozen berries; almond milk; coffee with the fixin's
Lunch: coffee with the fixin's; banana; kale salad
Snack: Lemon Larabar; puppy chow
Dinner: Kale Salad; oatmeal bites
Evening Snack: Popcorn
Yes, one of the more boring blogs...but I completed the 10 weeks, and that was my goal. I'll continue to sporadically log my food and drink intake, and I guessing in the future, I'll challenge myself to another few weeks of journaling. If anything, it really gets me back to reality and puts me back on track. A good reason why everyone should try it!
Keep strength training!
Keep up with the cardiovascular training!
And if you want to see results faster?
Keep up with FOOD JOURNALING!


Man, it’s hard to have a sweet Saturday when projects and deadlines loom about me. Luckily, cupcakes exist. Cupcakes are SWEET. Cupcakes are FRILLING.
Today I made Hummingbird Cupcakes with Marmalade Icing. Mmm, Mmm. I got the recipe from 500 Cupcakes, a bakebook Fran gave me years ago. I plan on trying lots of new recipes in the coming weeks.
The Hummingbird Cake is a delish concoction of orange zest, banana, pineapple, coconut, and carrot. Jealous yet? These turned out absolutely lovely. The cake tasted almost muffin-like (not too sweet), and the icing turned out thin, almost like a glaze.
What made your Saturday sweet?


We have heard it many times before: The average American will consume 4,500 calories on Thanksgiving Day. The New York Times Thanksgiving Help Line is reporting that the often-cited 4,500 number may be overstated. According to the report, that number is cited by the Calorie Control Council, which is a diet foods industry group. Tara Parker-Pope of the New York Times added up all the fatty, sugary foods in a usual Thanksgiving meal and calculated it closer to 2,500 calories, which is still a huge number for a single meal, but nowhere close to 4,500.
Here is Pope’s list:
- 206 calores for four ounces of dark turkey meat (with skin)
- 93 calories for two ounces of white turkey meat (with skin)
- 310 calories for big spoonful of sausage stuffing
- 310 calories for a roll with butter
- 300 calories for a cup of sweet potatoes with butter, brown sugar, and marshmallows
- 140 calories for a half-cup of mashed potatoes and gravy
- 110 calories for two-thirds cup green bean casserole
- 15 calories for a dollop of cranberry sauce
- 83 calories for roasted Brussels sprouts
- 416 calories for a slice of pumpkin pie with whipped cream
- 603 calories for a slice of pecan pie
- For a grand total of 2,486 calories
Pope admits that adding breakfast, snacks, and several glasses of wine could get you there, but chances are that the average is well below 4,500 calories.
How many calories will you consume on Thanksgiving this year? Whether it’s 4,500, 2,500, or another number, Husch Blackwell wishes you a happy and healthy Thanksgiving!


Fri, Mar 17|
Counter Culture Training Center
Tasting at Ten- Counter Culture Coffee
Join us every Friday at 10 a.m. for a free coffee tasting! Every week, we sip and discuss coffee from the Counter Culture menu, exploring the coffee’s journey from seed to cup.
Time & Location
Mar 17, 2023, 10:00 AM – 11:00 AM EDT
Counter Culture Training Center, 1781 Florida Ave NW F, Washington, DC 20009
About the event
Every Friday morning at 10 am, we open our Training Centers to coffee lovers who want to learn more about Counter Culture Coffee’s high-quality, sustainably sourced menu.
A longstanding tradition at Counter Culture Coffee, our team shares the story behind our favorite coffees as we commune over beautifully brewed cups. Whether tasting a classic blend or sipping our freshest micro-lot, we hope to connect you with the effort of those who brought this coffee from the seed to your cup.


Eating Local, Eating Seasonal
When you’ve moved around a bit to different climates like I have, the idea of seasonal and local eating takes on a whole new meaning. But based on the messages you receive in advertising and online, you'd assume that all of us are ready to don our flannel shirts and head out to the apple orchard for some freshly pressed cider. Of course in the northern states, farmers are nearing the end of their growing season and crops like apples and winter squash are seasonal. But here in tropical Florida, our season for local produce is just beginning to ramp up. Having grown up in Pennsylvania, I understand how strong that sense of seasonality can be. But eating locally really means minimizing the distance between production and consumption. In other words, it’s time to get up close and personal with our local farmers. When we support our local farmers at markets and through purchase agreements (an idea known as Community Supported Agriculture), we vote with our dollars to support businesses in our community. Not to mention the benefits we reap in terms of better quality food. In other words, “eating local” tastes good! Let's embrace the change of seasons, even if for some of us it means forgoing the pleasures of apple pie at the farm market in favor of some fresh "Fall" asparagus.
In the meantime, here's a recipe from my upcoming breakfast cookbook that crosses seasonal boundaries from coast to coast.
Granola Two Ways (from the upcoming Breakfast by Donna Leahy)
Granola recipes often used to include butter and a lot of sugar. I think somewhere along the way (probably right around the time when manufacturers were required to put nutritional information on labels), we figured out this may not be the healthiest way of eating toasted oats and nuts, albeit very tasty. However, there are times when I find that chunky texture is desirable (particularly in parfaits where you want layers to have a contrasting texture). Typically it requires upping the sugar content, even it’s in the form of a “healthy” sugar like maple syrup, to achieve it. In response, I’ve developed a two-step approach that will result in a half of the granola being lower sugar and more crumbly, and the second half being more in the chunky style. Both are delicious. If you prefer all of the granola in the crumbly, lower sugar style, then simply skip the last step.
Makes about 7 cups
2 1/2 cups rolled old fashioned oats
1/2 cup steel cut oats
1 cup large unsweetened coconut flakes
1/2 cup sliced almonds
1 cup pecan halves
1/2 cup coarsely chopped walnuts
1/4 cup pistachios
3 tbsps. chia, flax or pumpkin seed
1 egg white, whipped to soft peaks
2 tbsps. coconut oil or other neutral oil
1/2 tsp. salt
1/4-1/2 cup brown sugar
1/4 cup honey
1/4-1/2 cup maple syrup
1 tsp. vanilla
1/2 tsp. ground cinnamon
1/4 tsp. ground allspice
1/2 cup dried cherries
1/2 cup dried currants or cranberries
Preheat the oven to 300 degrees F (165 degrees C). Line two large baking sheets with parchment or aluminum foil and lightly grease.
Combine the old fashioned oats, steel cut oats, coconut flakes, almonds, pecans, walnuts, pistachios and chia in a large bowl. Fold in the egg white. In a medium saucepan, stir together the coconut oil, salt, 1/4 cup brown sugar, honey, 1/4 maple syrup, cinnamon, all spice and vanilla. Bring to a simmer over medium heat, then pour over the dry ingredients, and stir to coat. Spread the mixture out evenly on the baking sheets.
Bake in the preheated oven for 20 minutes, then stir the mixture so it browns evenly. Continue cooking for 15 minutes longer, until mixture is evenly golden brown and crisp. Remove the pans from the oven and place them on cooling racks. Allow the mixture to cool. If you are not proceeding to the chunky step, toss the mixture with the cherries and currants and store in an airtight container. If you are proceeding below, divide the cherries and currants in half, and toss them with half the mixture. Store this half crumbly mixture in a separate air tight container. Reserve the remaining cherries and currants for the second batch.
If making the chunky granola, leave the oven on. Combine the remaining 1/4 cup brown sugar and 1/4 cup maple syrup over medium heat. Pour the second half of the toasted granola into a large bowl. Toss the mixture with the maple syrup and brown sugar mixture and spread it out on the parchment. Bake for 12-15 minutes longer without stirring, until mixture looks glossy and evenly dark brown but not burnt. The granola will not be crunchy when it’s done baking, but will set and harden as it cools. Cool slightly then break into bits according to your preference. Cool completely and then stir in the cherries and currants before storing in an airtight container.


The 2018 Pecan Sale Starts Now!
All proceeds from the sale are used to provide scholarships and other resources for the local Pinellas 4-H program.
We invite you to browse through our store and shop with confidence. You can create an account with us if you like, or shop as a guest. Either way, your shopping cart will be active until you leave the store.
- All orders should be in by October 19, 2018.
- Click the Add to Cart button for your choices.
- You have the option to select the specific club name that you are supporting. This is not required.
- Scroll down for checkout.
- You can change quantities for items at checkout.
PICK UP INFORMATION
Orders will be delivered beginning:
@Farm City Day
11909 125th Street N.
Largo, FL 33774
November 10, 2018
10 a.m. – 2 p.m.
Free to attend
PRINTABLE ORDER FORM
Fancy Medium pecan pieces taste every bit as wonderful as our Mammoth Halves but are small enough to work perfectly in cookies, brownies and cakes. When sealed tightly, pecans can be frozen for up to two years.
The pride of the crop, these golden halves are beautiful on baked goods and delicious when served as a snack or straight from the bag. Their size makes them perfect for glazing or roasting.When sealed tightly, pecans can be frozen for up to two years.
Our Caramel Pecan Clusters are packed with the finest and freshest Fancy Mammoth Pecan pieces and made with hand-pulled caramel. Individually packaged, each two-bite cluster contains pecan pieces roasted with just a hint of salt before they are coated in buttery caramel and enrobed in our premium milk chocolate.
Cinnamon Glazed Pecans
Fancy Mammoth Cinnamon Glazed Pecan Halves are fresh shelled and hand selected for quality. Roasted with just a hint of salt before receiving a sweet candy coating in our circa 1940s copper cauldrons and a hand-tossing in our proprietary blend of cinnamon and vanilla sugar. Cinnamon Glazed Pecans Halves are crisp and supremely snackable making them a fan favorite.
Dark Chocolate Covered Halves
Fancy Mammoth Dark Chocolate Pecan Halves are fresh shelled, hand selected and then roasted with just a hint of salt before being enrobed in decadent dark chocolate. Our Dark Chocolate Pecan Halves are simply an addictive combination of salty and sweet. Go ahead and indulge – dark chocolate and pecans make an antioxidant packed snack or pair with a glass of red wine for even more benefits.
Milk Chocolate Covered Halves
Our Fancy Mammoth Milk Chocolate Pecan Halves are fresh shelled, hand selected and then roasted with just a hint of salt before being enrobed in our velvety rich milk chocolate.Our Milk Chocolate Pecan Halves are simply an addictive combination of salty and sweet.


July 4th Menu
July 4th Menu
seasonal favorites - Full flavor descriptions are at the bottom of the page.
4th of July
Star Spangled Cookies
$24 for a set of 4
Our Funfetti cookie sandwiches with a patriotic twist!
Assorted mini cheesecakes - blueberry, strawberry and original in the layout of a flag!
Red, White & Boom Cookie Sandwiches
$40 per Dozen
Red velvet chocolate cookies with cheesecake sandwiched in the middle
$25 for a set of 4
Layers of cheesecake, angel food cake, blueberries and strawberries in an 8oz mason jar
GIRL SCOUT COOKIE
Choose between, Thin Mints, Tagalongs, or Samoa's for a Girl Scout Cookie Cheesecake Experience! Limited amount!
Gingersnap crust with a pumpkin pie cheesecake filling, topped with cinnamon buttercream
PUMPKIN CHOCOLATE CHIP
Gingersnap crust with a pumpkin chocolate chip cheesecake filling, topped with chocolate sauce
PUMPKIN SPICE LATTE
Gingersnap crust, pumpkin, cappuccino cheesecake swirl, topped with Kahlua chocolate ganache.
Shortbread crust, apple butter cheesecake filling
SWEET POTATO CASSEROLE
gingersnap crust, sweet potato pie cheesecake filling & brown sugar crumble with toasted pecans & marshmallows
Shortbread crust, White chocolate cheesecake split into Orange, yellow & white. Topped with candy corn.
Gingersnap crust with an eggnog cheesecake filling topped with your choice of cranberries or eggnog cream
chocolate shortbread crust, original cheesecake mixed with crushed peppermint and mini chocolate chips, topped with chocolate ganache & peppermint crumbles


The Chinese believe that a dish should be fragrant, colourful and attractive. In a single meal the various foods should have contrasting textures and the flavours should maintain a balance between strong and subtle, spicy and mellow.
Our restaurant specialises in serving Beijing and Cantonese cuisine. From the North, Beijing dishes are mainly rich and spicy, the most common flavourings being garlic, spring onion and hot chilli. To the South, the tropical climate produces a huge variety of food perhaps too numerous to mention but include game, and seafood creating hundreds of different dishes.
This is the time for you to discover the difference between Beijing and Cantonese cuisine and as the old Chinese proverb says: "It's the skill of the chef and not the origin of the ingredients that count".
Our spacious restaurant can accommodate over 120 people. First-class interior design has created an ambiance oozing with warmth and intimacy, attracting celebrities, corporate clients and the general public alike. It is particularly worth mentioning that we have become the restaurant of choice to Chinese visitors to London. Chinese airline crews dine here regularly, as do all major airlines.
But if it's a smaller place you require, our function room will take 30 people comfortably. So, whether it's an office party, birthday do, or wedding banquet, Sung has the venue, the food and the service to meet your needs.
If you want to enjoy our food at home, you get 20% off the full menu price. If you don't even want to come in, we'll deliver your order within a 3-mile radius, providing the order is worth £20.


Get out the smoked turkey breast and Swiss cheese and let's get started. What You Need. Select All. 4 servings. Original recipe yields 4 servings. 1 French bread baguette (8 inch), split. 1/4 cup MIRACLE WHIP Dressing. 1 pkg. (9 oz.) OSCAR MAYER Deli Fresh Smoked Turkey dixckxx.xyzgs: 4. Aug 15, · On each slice of bread, layer 1/4 of the sliced turkey, then 2 slices of tomato, and top with 2 slices of Swiss cheese. Place remaining slices of bread over the top with the butter side up. /5().
Turkey Breast and Swiss Sandwich 9-grain bread, light mayo, swiss cheese, lettuce, tomato, olives, pickles - Subway Sandwiches 1 serving (6-inch) calories grams carbs grams fat grams protein grams fiber mg cholesterol grams saturated fat mg sodium 0 grams sugar 0 grams trans fat.


Onions are abundant with sugars which can be caramelized to create out a rich, sweet, savory flavor. Caramelized onions can be utilized in dips, sauces, soups, and different other meals. Share How to Make Onion Rings Onion rings may be offered as a relative side dish as well as a snack. If you want to learn how to make onion rings using cooking that is different, listed here is your possiblity to learn right. Read on to find some recipes that are amazing this… Share What Can You Substitute for Onions?
however, are chives and green onions the same?
To use an onion substitute in cooking, you really need to know why someone is onions that are avoiding. Take a look at record of onion substitutes delivered right here, and integrate the one that suits your recipe the best. Share Chives Vs. Green Onions Chives and green onions bear semblance to one another, What are the differences? Let’s take a look… Share Onions Nutritional Value One of the most important ingredients in numerous dishes all over the world are onions. A discussion regarding the nutritional value of onions, is the subject of this article. Keep reading ahead, to know whether all the tears you endure in… Share Shallots Vs. Onions Are shallots and onions the same? Can I replace shallots with onions in my meat recipe? Well, these are some common questions that one thinks of, when using or buying either of them. Ergo, the article that is following some… Share Scallions Vs. Green Onions There is a lot of confusion when it comes to distinguishing the facts about scallions vs. green onions. This article explains the difference between the two. Share What is the distinction between Yellow, White, and Red Onions? Onions have been an integral part of cooking.
What are the differences?
Although they exist in many varieties, the yellow, white, and red varieties are the most commonly used. Share Health Benefits of Onions in terms of onions, things that come to mind would be the rips, the smell that is pungent the mildly sweet flavor, onions add to our food. There are various health benefits of onions which most of us are unaware of. Read on to… Share Calories in White Onions The natural sweet and sour flavor of white onions makes them a ingredient that is perfect green salads and sandwiches. Then you are on the right page if you are wondering how many calories are there in white onions. Read on to know… Share Types of Onions There are different types of onions used around the world and added to various recipes for their flavors that are unique
How to Grow Onion Onions are one of the more popular vegetables, and they have been cultivated by humans for more than 5000 years.
Can I replace mueller onion chopper with onions in my meat recipe? The food that is following will cover some information related to onion types, and help you learn more about these… Share Is an Onion a Fruit or Vegetable? There’s been a flurry of doubts about if an onion is a fruit or vegetable, which we will dissect and come to understand here…
Share Blooming Onion Recipe Wondering if a onion that is blooming is hard or an item of cake? What about that dilemma is taken by us away from you. Read the article that is following some great blooming onion recipe you could make in the home. Share Onion Powder Substitutes Adding onion powder as a seasoning while cooking recipes readily adds a coveted flavor to any dish. Delve further into this article to see how onion powder and its substitutes work magic in the domain of cooking.
Share Spring Onion Soup Spring onion soup is light and healthy and significantly more than any such thing too delicious to resist. It is easy to make and is enjoyed by all. Share How to shop Onions Storing onions for a lengthier duration is without question a challenge for many.
If you too have not been able to control them from spoiling, here are a few tips that would help you to do exactly that. Share How to Chop an Onion Chopping onions is one of those kitchen tasks that is detested by many. Here are some tips to make this task easier and less tearful. Share Onion Seeds Onion seeds are considered better than onion bulbs to grow an onion plant. Know more about these small pin head seeds and exactly how to develop them in your garden in this Buzzle article.
Share Sauteed Onion Recipes Sauteed onions call for minimum components – sliced onions and oil that is cooking. Well-made sauteed onions are excellent for adding flavor to almost all sorts of dishes. Read ahead to know more… Share Red Onion Calories Red onions are an important ingredient when roasting meats or making soup. In addition contains a slew of nutritional elements, rendering it a healthy ground-vegetable choice. Share Minced Onion Though instant version of dried and dehydrated minced onion is you can purchase, it is always simpler to make use of freshly-minced ones. Share Shallots Vs. Green Onions Shallots have a onion that is mild and are often confused with green onions and other related varieties. Here is some beneficial information regarding shallots and green onions.
Though cutting an onion can make you cry, its cultivation is significantly easier.
Share Creamed Onion Recipes Creaming onions ended up being a way that is popular of this root vegetable in Europe, where this manner of eating is now a favorite in many countries. Let’s take a look at how to make this meal that is flavorsome. Share Find some of good use great tips on growing onions by… Share French Onion Soup Recipe French onion soup started in France within the century that is 17th. Today, there are many variations of this soup. Here is a nourishing onion that is french recipe who has the most basic ingredients and requires less time and energy to concoct.
Share Why do Onions cause you to Cry Many of you might have experienced that you start crying while cutting an onion. You must be eager to know the facts pertaining to it. Continue reading getting some information that is interesting these revenge-seeking vegetables… Share Along Related Lines


Are you worried about your vision? Your eyesight is closely linked to your overall health, especially your heart health. What you consume can impact your vision in the long run. With millions of people experiencing vision loss, it’s vital to prioritize proper nutrition to prevent conditions like age-related macular degeneration (AMD). Certain foods can have negative effects on eye health. For example, simple carbs in white bread raise blood sugar levels, increasing the risk of AMD. This article explores the worst foods for your eyes and offers healthier alternatives to safeguard your vision.
To protect your eye health, it’s important to be mindful of your consumption of simple carbohydrates. Simple carbohydrates, such as pasta and white bread, can have negative effects on your vision and overall eye health. These foods are broken down quickly by your body, causing a rapid spike in blood sugar levels. This can lead to inflammation and oxidative stress, which are known to contribute to eye diseases like age-related macular degeneration (AMD).
Research has shown that diets high in simple carbohydrates are associated with an increased risk of AMD. One study found that individuals who consumed high amounts of refined carbohydrates had a 49% higher risk of developing AMD compared to those who consumed a diet rich in whole grains.
To protect your eyes, it is recommended to swap out white bread and pasta for whole-grain alternatives. Whole-grain options provide more nutrients and have a lower glycemic index, which means they are digested more slowly and have a lesser impact on blood sugar levels. By making this simple dietary change, you can help protect your vision and maintain good eye health.
High Sodium Diet
Consuming a high sodium diet can have detrimental effects on your eye health and increase the risk of eye damage and high blood pressure. When it comes to maintaining healthy eyesight, it is important to be aware of the foods that can cause eye inflammation and damage your vision. A high sodium diet is one of the worst foods for your eyes and vision. Here are some reasons why:
- Increased risk of high blood pressure: Consuming high amounts of sodium can lead to high blood pressure, which can have negative effects on your eye health. High blood pressure can damage the blood vessels in your eyes, leading to vision problems and even vision loss.
- Eye inflammation: Foods that are high in sodium can cause inflammation in the body, including the eyes. Inflammation can lead to discomfort, redness, and irritation in the eyes, affecting your overall vision.
To protect your eyes and maintain healthy vision, it is important to limit your intake of high sodium foods such as processed meats, canned foods, and fast food. Instead, opt for fresh fruits and vegetables, lean proteins, and whole grains, which are all beneficial for your eye health. By making these dietary changes, you can help prevent damage to your eyesight and maintain optimal vision for years to come.
Saturated and Trans Fat
Limiting your intake of saturated and trans fat is crucial for maintaining healthy vision. These fats, commonly found in foods like butter, margarine, and processed snacks, can have detrimental effects on your eyesight. According to the CDC, a diet high in saturated and trans fat can increase the risk of developing age-related macular degeneration (AMD) and cataracts, two common eye conditions that can lead to vision loss.
Saturated fat is known to raise blood cholesterol levels, which can negatively impact eye health. Trans fat, on the other hand, not only raises LDL (bad) cholesterol levels but also lowers HDL (good) cholesterol levels. This imbalance can contribute to the development of eye diseases. Additionally, these fats promote inflammation in the body, which can further worsen eye health.
To protect your vision, it is important to be mindful of your fat intake. Opt for healthier alternatives such as olive oil, avocados, and nuts, which are rich in monounsaturated fats and can have a positive impact on eye health. By making these dietary changes, you can help maintain the health of your eyes and reduce the risk of vision problems in the future.
Condiments and Dressings
Condiments and dressings can have negative effects on your eye health, so it’s important to be mindful of their impact on your overall diet. Here are some key points to consider:
- High-fat condiments and dressings, such as mayonnaise and salad dressings, can be detrimental to eye health. These products often contain unhealthy fats that can raise cholesterol levels and negatively impact eye health.
- Excessive consumption of condiments and dressings can contribute to weight gain and increase the risk of heart disease, which can also have negative effects on your eyes.
- Many condiments and dressings also contain high amounts of sodium, which can lead to high blood pressure. High blood pressure can damage blood vessels in the eyes and increase the risk of eye problems.
- When choosing condiments and dressings, opt for healthier alternatives that are lower in fat and sodium. Look for options that are made with healthier oils and contain less added sugars.
- Remember to use condiments and dressings in moderation as part of a balanced diet. Pay attention to portion sizes and try to incorporate more whole, nutrient-rich foods into your meals.
To continue the discussion on the negative effects of unhealthy foods for your eyes, let’s now explore the impact of sweetened drinks on your eye health. Sweetened drinks, such as soda and sports drinks, contain high amounts of added sugar that can increase the risk of eye diseases. Consuming large amounts of sugar can lead to the development of type 2 diabetes and heart disease, both of which can have detrimental effects on your eyes.
Type 2 diabetes is a chronic condition characterized by high blood sugar levels. It can cause damage to the blood vessels in the eyes, leading to a condition called diabetic retinopathy. Diabetic retinopathy is a serious eye disease that can result in vision loss if left untreated.
In addition, the high sugar content in sweetened drinks can also contribute to the development of age-related macular degeneration (AMD). AMD is a progressive eye disease that causes the deterioration of the macula, the central part of the retina responsible for sharp, central vision.
To protect your eye health, it is important to be mindful of your daily consumption of sweetened drinks. Opting for healthier alternatives like water, unsweetened tea, or flavored water without added sugars can help reduce the risk of eye diseases associated with excessive sugar intake. Remember, making small changes to your diet can have a big impact on your overall eye health.
Unhealthy Diet and Cataracts
If you’re concerned about maintaining healthy vision and preventing cataracts, it’s important to pay attention to your diet. Sugary snacks, fried foods, and processed foods can all have a negative impact on your eye health. These types of unhealthy foods can contribute to inflammation, high cholesterol levels, and increased risk of cataracts. Making healthier choices and incorporating a balanced diet rich in nutrients can help protect your eyes and maintain optimal vision.
Limit your intake of sugary snacks to reduce the risk of cataracts. Consuming excessive amounts of sugary snacks can have detrimental effects on your eye health. Here are two reasons why you should be mindful of your sugar intake:
- Increased blood sugar levels: Consuming sugary snacks can cause a spike in your blood sugar levels. Consistently high blood sugar levels can lead to the swelling of the lens in your eyes, contributing to the formation of cataracts.
- Oxidative stress: Sugary snacks contain high amounts of added sugars, which can increase oxidative stress in your body. Oxidative stress has been linked to the development of cataracts. It is important to limit your intake of sugary snacks and opt for healthier alternatives to protect your vision and maintain good eye health.
Consuming fried foods can have negative effects on your eye health, particularly in relation to cataracts. Fried foods, cooked in trans fats, raise LDL (bad) cholesterol levels, leading to an increased risk of heart disease, stroke, and type 2 diabetes. These trans fats can also produce free radicals that damage and kill cells, contributing to the development of cataracts. To highlight the impact of fried foods on eye health, take a look at the table below:
|Negative Effects of Fried Foods on Eye Health
|Raised LDL cholesterol levels
|Increased risk of heart disease and stroke
|Higher risk of type 2 diabetes
|Production of damaging free radicals
To maintain healthy vision, it is important to limit the consumption of fried foods and opt for healthier cooking methods. Incorporating fruits and vegetables rich in vitamin C can also help combat the harmful effects of free radicals. Remember, making conscious choices about your diet can positively impact your eye health.
To protect your eyes and promote healthy vision, it’s important to be mindful of the impact that processed foods can have on the development of cataracts. Here are some key points to consider:
- Processed foods are often high in sodium, which can lead to high blood pressure and eye damage.
- Certain fats, like trans fats found in processed foods, can raise blood cholesterol levels and negatively impact eye health.
- Condiments, toppings, and dressings high in fat, such as mayonnaise and salad dressing, can be detrimental to eye health.
- Sweetened drinks, like soda and sports drinks, contain high amounts of added sugar that can increase the risk of eye diseases.
Age-Related Macular Degeneration (AMD)
If you want to protect your vision as you age, pay attention to the connection between your diet and Age-Related Macular Degeneration (AMD). AMD is an eye disease that causes deterioration of the macula, leading to vision loss. Aging is the biggest risk factor for AMD, but high blood pressure and poor diet can also increase the risk. To prevent AMD, it is important to include antioxidants in your diet. Antioxidants, such as Vitamin A, Vitamin C, Vitamin E, and Zinc, may help prevent AMD by neutralizing free radicals. Foods rich in antioxidants include dark leafy greens, citrus fruits, berries, and nuts. Additionally, a diet that is low in saturated fats and high in omega-3 fatty acids, found in fish like salmon and tuna, can help reduce the risk of AMD. Regular eye exams and a healthy lifestyle, including a nutritious diet, are essential for early detection and prevention of AMD. Taking these steps can help protect your vision and maintain healthy eyes as you age.
Impact of Unhealthy Diet on Eye Health
How does an unhealthy diet impact your eye health? The food choices you make can have a significant impact on the health of your eyes. Here are two important ways an unhealthy diet can affect your eye health:
- Increased Risk of Eye Diseases: Unhealthy diets high in saturated fat, sodium, and simple carbohydrates can contribute to various eye problems. Consuming foods like processed meats, white bread, and pasta can increase the risk of age-related macular degeneration (AMD). These simple carbohydrates are quickly digested, causing a spike in blood sugar levels, which can lead to inflammation and damage to the macula, the part of the eye responsible for central vision.
- Negative Impact on Overall Health: Poor diet choices can lead to weight gain, high cholesterol, and heart disease, all of which can negatively affect eye health. Trans fats found in processed foods and margarine can increase blood cholesterol levels and impact eye health. Excessive consumption of condiments, toppings, and dressings high in fat can be detrimental to overall health, including eye health. Additionally, sweetened drinks with high sugar content can increase the risk of type 2 diabetes, heart disease, and age-related macular degeneration.
Maintaining a healthy diet is crucial for preserving your vision and preventing eye diseases. By making smart food choices and prioritizing a balanced diet, you can safeguard the health of your eyes and maintain good vision.


Books & Brews Coffee Club
Calling all java junkies! Are you a habitual drinker looking to step up your morning cup of joe, or perhaps a more experienced caffeine addict looking to broaden your horizons and discover new and exciting blends from your local roasters? Then the Books & Brews Coffee Club is the thing for you! We work with independent roasters from Indiana and the Midwest to provide unique tasting experiences to our members. For just $24.99 a month, you’ll get a 12 oz bag of small batch, single-origin whole bean coffee roasted locally PLUS an invite to our monthly webinars that let your learn all about your coffee from the people who made it! If you pick it up in-store, you’ll get an $8 credit to use towards food and 20% off any of the over 50 local roasters we now stock. Not able to come by a Books & Brews to pick up your order? No worries! We’ll happily ship anywhere in the continental US completely free of charge!
For dedicated drinkers, we also offer a yearly subscription to the club at $269.89. It’s the perfect gift for the bean lover in your life!
August Featured Roastery
Dark Side Roasters is specialty coffee roaster in Cicero, IN. Owners Matt and Vanessa have shared a love for coffee since their first date at a coffee shop over 10 years ago. They began roasting at home on a sample roaster and quickly realized that freshly roasted coffee was far better than any coffee they had tried, and roasting became a passion instead of a hobby, which led to Dark Side Roasters.
This Guatemala comes from the same farm coop as the Natural and is the same coffee but in a washed version. This coffee boasts of a sweet white grape acidity complemented by a fresh and soft honeycomb mouthfeel and a touch of muted citric acidity akin to dried apricots. A light and refreshing cup perfect for any time of day.


Throughout the year Leighton Buzzard Market is host to a variety of visiting markets. Whether you are looking for a monthly street food festival, a vegan extravaganza, or our annual visiting French market, Leighton Buzzard High street is the place to be!
Street food & live music, brought to you by Street Food Heroes
On the High Street from 11am – 4pm
Vegan Market, brought to you by Vegan Markets UK
Sunday 12th September
Sunday 12th December
On the High Street from 10.30am – 4pm


New to gluten free cooking. Following a gluten free diet doesn’t mean you can’t be creative in the kitchen. When you start out on a gluten free diet for the first time, having to remove the gluten from all your favourite recipes can be challenging. Most people are just stuck on where to start and that's where we can really help you. As the experts on the gluten free diet for over 50 years.
Are Beans Gluten-Free? Yes, pure beans like black beans or pinto beans are naturally gluten-free. They’re also a good source of fiber, protein and vitamins for those on a gluten-free diet. However, use caution when purchasing canned beans with any additives; read labels and make sure no added wheat starch or wheat flour or other gluten-containing ingredients were added. Additionally, dry.
Is Keto Gluten Free. Does keto mean gluten-free? This is the first question in your mind when you want to start a ketogenic diet and a gluten-free diet. The ketogenic diet restricts all grains so that it may be a natural transition for someone eating gluten-free.
Gluten-free products have increased in popularity in recent years, but with so many “-free” products on the market, it can be hard to know how “free” a product really is, unless there is.
Having Coeliac Disease doesn’t mean that you can’t eat healthily. Here are list seven steps towards a healthy, balanced gluten free diet. Eat regular meals based on starchy carbohydrate such as rice, potatoes, yams, gluten free grains such as millet, quinoa and teff, gluten free breads and gluten free pasta. These foods are a good source of.
Coeliac disease is an intolerance to gluten that affects 1 in 70 Australians. Around 80% of these are undiagnosed, meaning the vast majority of Australians who have the coeliac disease don’t yet know they have it. For those that do have a gluten intolerance it basically means beer is off the cards. That is unless you have a gluten free beer.
A gluten-free diet will be free from wheat and all grains and processed foods that contain gluten, but a wheat-free diet will not necessarily be free of gluten. Gluten Sensitivity vs. Celiac Disease A gluten sensitivity is different than a true gluten allergy, also known as celiac disease ( 2 )( 3 ).
The Beginners Guide to Going Gluten Free If you or someone you know has cut out gluten, it can mean a total diet revamp. This can seem a bit overwhelming at first. However, we’re here to help! Read our full guide to going gluten free below. As awareness of celiac disease becomes increasingly widespread, the popularity of the gluten free diet continues to grow. Unlike many modern diets, the.


Want An Extra Festive Holiday Treat? Book Your Local Ice Cream Truck In Chicago For This Christmas Eve
Ice cream trucks are not new for Americans. They have been there for decades. While most people associate ice cream trucks with hot summer days, and jingles, in current days they are also booked for parties, and special events! Christmas is around the corner, why not add an extra festive touch to your holiday celebration by booking a local Ice Cream Truck in Chicago? Let you guests experience something unique in the cold winter cozy celebration. To help you out, here is one of the best Chicago Ice Cream Truck that you can book for your Christmas Eve party. Read on for more details!
Big Bros Ice Cream Chicago
Big Bros Ice Cream is a popular choice for many Chicagoans, and they offer a wide variety of flavors to choose from. Whether you’re in the mood for a classic vanilla or chocolate cone, or something more unique like mint chocolate chip or cookies and cream, there’s sure to be a flavor that everyone will enjoy.
Not only does Big Bros Ice Cream have delicious flavors, but they also offer holiday-themed toppings and decorations. Whether you want your ice cream topped with candy canes, sprinkles, or even a giant marshmallow, they can make it happen. And what’s Christmas Eve without some hot cocoa? Well then how about topping your ice creams with some chocolate and marshmallows. Drilling already?
Why Go for a Local Ice Cream Truck For Christmas Eve Party?
Ice cream parties are a perfect idea for any family gathering on Christmas eve because they are easy to organize and everyone loves them! You can organize this kind of party at home, at a Chicago Ice Cream Shop or you can book a Big Bros Ice Cream Truck, which will come to your house with a whole range of different flavours and toppings available!
Here are some reasons why you should go for this amazing Chicago Ice Cream Truck For Christmas Eve party:
- The ice cream truck is a great way to get your guests into the Christmas spirit and make them feel like kids again. And if you have some spare time during the party, why not have some fun with the kids by making a game out of guessing what flavor of ice cream they will serve next?
- Your guests will love the novelty of having an ice cream truck at your party, and they’ll be able to choose from a wide selection of festive flavors to suit everyone’s taste.
- It is really affordable. This will be great if you are trying to keep your budget low.
- You can get a lot of variety with an ice cream truck. This is because they usually offer more than just one type of dessert and also have lots of toppings and sauces for you to choose from.
- There is no need for any preparation either which means that you don’t have to worry about anything at all!
- Lastly, it’s worth noting that the Ice Cream Truck Chicago often comes with a whole host of other services too – such as cotton candy or popcorn machines which can make for some great photo opportunities!