Attention all meat lovers: a recent study reported by the World Health Organization has shown that eating barbecued meat may jeopardize the health of our kidneys. The epidemiological study, conducted at the University of Texas MD Anderson Cancer Institute, compared several factors, such as meat intake (type and quantity), cooking method and genetic risk factors of 659 people recently diagnosed with kidney cancer and 699 people with good health. Participants were also interviewed to determine their level of physical activity, smoking habits, and alcohol use, in order to correct for these variables. According to Dr. Xifeng Wu, leader of the study, people with diets rich in barbequed or pan-fried red meat had a significantly higher risk of developing renal cell carcinoma (RCC) than those who did not consume meats cooked at high temperatures. High temperature cooking, and especially charring meat, produces carcinogenic compounds, such as heterocyclic amines, which are subsequently metabolized by the kidneys. Kidney cells exposed to high levels of carcinogens may have a higher susceptibility to mutations that are linked to the formation of cancer. The study also showed that people with a particular variation in the gene ITPR2, which is known to have an association with kidney cancer, might be more susceptible to these risks of ingesting barbequed meat.
High temperature cooking, and especially charring meat, produces carcinogenic compounds, such as heterocyclic amines, which are subsequently metabolized by the kidneys.
Although some people may now be concerned about consuming barbecued meat, both the World Health Organization and the American Cancer Society suggest that it should simply be eaten in moderation. Wu and colleagues’ study sheds light on the possible dangers accompanied by consumption of barbecued meat. It is important to note, however, that correlation does not imply causation. The connection between barbecued meat and kidney cancer must be studied further in the future to determine the nature of this correlation.
Cha, A. (2015, November 9). BBQ, pan-fried meat and kidney cancer: 5 key takeaways from a new study. Retrieved November 11, 2015, from https://www.washingtonpost.com/news/to-your-health/wp/2015/11/09/barbecued-meat-and-kidney-cancer-5-key-takeaways-from-a-new-study/
Melkonian, S. C., Daniel, C. R., Ye, Y., Tannir, N. M., Karam, J. A., Matin, S. F., Wood, C. G. and Wu, X. (2016), Gene-environment interaction of genome-wide association study-identified susceptibility loci and meat-cooking mutagens in the etiology of renal cell carcinoma. Cancer, 122: 108–115. doi: 10.1002/cncr.29543
Staufenberg, J. (2015, November 9). Barbecued meat can cause kidney cancer, say US researchers. Retrieved November 11, 2015, from http://www.independent.co.uk/life-style/health-and-families/health-news/barbecued-meat-can-cause-kidney-cancer-say-researchers-a6726831.html


Mindful Eating for a Successful Holiday Season
By: Other | December 2, 2016
Written by Kelly Anderson, Ph.D.
Winter has finally made its way to San Diego! Along with the cooler weather and shorter nights, many Americans are finding themselves in the middle of the holiday season. Whether or not this time of year holds significance for celebrating holidays, winter is a time that begs for comfort food and makes it difficult to find a healthy balance between savoring the season and healthy habits.
With every store promoting sweet treats and savory dishes to accompany the various celebrations that occur from November into the New Year, many find this time of year to be one of stress and overindulgence. With family gatherings, Friendsgivings, work pot lucks, and endless holiday parties it’s no wonder that one of the most popular New Year resolutions centers around physical fitness.
Mindful eating is a strategy that has been well researched and can aid individuals with eating disorders, over eating, losing weight, and eating more healthfully. Mindful eating has also been associated with aiding in better controlling of chronic health conditions1. The goal behind mindful eating is not restriction and does not need to focus on losing or not gaining weight. Eating mindfully allows you to both enjoy the foods you want to eat and eat in a healthy, present way. A way to think about mindful eating is to keep in mind the quote by philosopher and poet Ralph Waldo Emerson, “Moderation in all things, especially moderation.”
It takes time for our body to recognize that we are full and send a signal of satiety to our minds – about 20 minutes. This is why you go from a feeling of hunger to needing to unbutton your pants with little in between! Slowing down, staying present focused and eating mindfully can help you adhere to healthy eating goals as well as support your body’s system in regulating hunger and satiety cues. Eating all the foods you enjoy, in moderation, can keep you from feeling deprived while also keeping health goals in mind.
Try any or all of the tips below to see if they are useful for you this holiday season.
Set the stage
- When beginning any meal, think about how hungry you actually are and try to plan to eat to satisfy that current feeling of hunger
- Plan to eat more if you’re very hungry and less if you’re eating to enjoy the taste of a favorite food or snack
- Use a smaller plate
- Research has shown that using smaller plates correlates to a smaller amount of calories consumed2
- Having a smaller plate that is full still leaves the consumer feeling satiated, suggesting that a smaller plate that appears fuller can have a powerful effect
- Use discretion when making choices by starting with the foods that you want most so you can eat those first
- This may potentially prevent over eating by later going back for the most desired foods you skipped out on to begin with
- Plan to sit down when eating to slow the process of the meal
- Before even taking your first bite, take a few moments to visually scan your food and describe what the food looks like to you– the colors, the visual texture, the shape and size of the foods
- This slows down the habitual way we eat (mindless eating) and really lets you begin to enjoy this experience
- You can use the same strategy with scent
- Take one small bite at a time
- Chew each bite and describe the flavors as you chew
- Savor the food you’re eating!
- Take time between each bite before taking the next
- Allow your body the time to send you signals of being full or hungry
- Put your fork down between each bite; take 2-3 breaths before your next one
Check-in before getting seconds (or dessert!)
- Reassess how hungry or full you are now, before going back for seconds or moving on to dessert
- If you are inclined to get something more to eat, plan once again for how hungry you feel in that moment and take a size appropriate portion for that level of hunger
- Try to allow a minimum of 20 minutes between the first bites of your meal and deciding to get seconds
- Remind yourself that you can go back for more to eat later if you get hungry again, you do not have to get more to eat right now
This certainly is not the only time of year that using mindfulness during a meal may be beneficial. These skills can be used throughout the year to aid in healthy eating habits. Being focused on your meal and enjoying it can also bring an additional sense of satisfaction to eating and appreciation for the work that goes into a meal.
- Mindful Eating — Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease
By Cheryl Harris, MPH, RD Today’s Dietitian 15 No. 3 P. 42
- Holden, Stephen S., Natalina Zlatevska, and Chris Dubelaar (2016). Whether smaller plates reduce consumption depends on who’s serving and who’s looking: a meta-analysis. The Journal of the Association for Consumer Research, 1.


Winner of the Cribsie Awards 2014 for New Arrivals, the Milkies Freeze Breast Milk Storage system is a must-have when you are freezing breast milk. No longer do you need to dig through your freezer to recover lost bags of breast milk! And you don’t have to worry about using your milk out of order. This award-winning milk storage system is the answer to your breast milk storage worries!
With its “first in, first out” system, the Milkies Freeze makes it easy for you to stay organized – which can be hard when you’re a new mom. All you have to do is collect your breast milk in any storage bag of your choice, freeze the milk flat on the metal tray at the top, then slip the frozen breast milk into the “in” slot at the top. Then when it’s time to use your frozen breast milk, pull out the bag on the very bottom at the “out” slot. So easy!
The Milkies Freeze can store up to 60 ounces of breast milk.
Milkies Freeze Reviews
“The Milkies Freeze is a genius. I love how it does all the organization for you. Just throw the bag through the top and when you need a bag of milk, just grab it from the bottom. Compact enough to fit in your freezer. No more scattered bags all ove rthe place!” – Alicia
“Love it. Stores plenty of breast milk and saves it from getting ripped up. Wish I had it months ago” – Jodi.
“This is such a life saver. We have a tiny freezer and no matter how well I’ve tried to organize my milk, it always ends up with the dates all out of order. This has been so helpful to protect my bags so they don’t get torn up or ripped, so my hubby can just pull the bag on the bottom. Oh! And because it takes up such a small amount of space, when you open the door, you don’t have to worry about the milk falling out. Love this thing!” – Misty.
“I’m an overproducer, so I pump and store my breast milk to donate to babies who need it. In the past, I’ve been laying the bags flat on top of a frozen food box and then transferring them into a gift bag in the freezer for storage. This worked OK but then the bag got crushed with frozen food and then sometimes, random bags of milk would flat around my freezer. SO the Milkies Freeze has been awesome in helping me organize. I love how all the features are contained in one product. I was worried about the front panel popping off too easily, but it doesn’t. It comes off when I need it for cleaning, but otherwise, it stays put. I really love this product and wish I had it with my oldest baby.” – Katie


Its a perfect recipe to get yourself acquainted with this most piquant fruit. Add water to fruit; cover and let stand in a cool place overnight. Get dozens of ideas for quick and easy dinners with Menu Planner. A sweet home made kumquat marmalade made with fresh kumquats and. Â» Menus A sweet home made kumquat marmalade made with fresh kumquats and. Cottage cheese curry dessert Dill Easy feta cheese food Garlic Ginger. A sweet home made kumquat marmalade made with fresh. Add water to fruit; cover and let stand in a cool place overnight. You are in: Home / Recipes / Kumquat Marmalade Recipe. Marmalade recipes (7) Food gifts (163) Low fat recipes (2798).
Also known as Chinese oranges, we have kumquat jam and marmalade recipes, kumquat desserts and lots more. Beautiful sparkling marmalade just like from the store. Hereâ€™s the recipe: Kumquat Orange Ginger Marmalade. 30 or so Kumquats. 2 large Oranges. Recipe: Quick and Simple Kumquat Marmalade Easy, microwave recipe for Kumquat Marmalade. You are in: Home / Recipes / Kumquat Marmalade Recipe. Use on toast, with cheese and yogurt, or serve with chicken or pork. Recipe binder Sign in to save this recipe in your binder. Recipe by: SWIZZLESTICKS. A sweet homemade kumquat marmalade made with fresh kumquats and a couple of oranges. Bring to a boil and cook until peel is tend For the kumquat marmalade, place a heavy-based pan on a moderate.
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Kumquat Marmalade Recipe Easy


FREE BONUS: Click here to download my Food Decision Guide chart for free!
Trying to be healthy without understanding hormones makes a hard job harder. This article explains the basics of the endocrine (hormonal) system with an emphasis on how to eat to avoid being overweight. This simplified overview of a complex subject is meant to give you a chance at eating to influence your hormones in your favor.
Our body’s hormones dictate what our organs and tissues do
Imagine hormones as chemical messages flying around the body through the blood getting the different tissues to act together to produce what is needed. Hormones also are steering the organism’s overall structure and behavior as seen in puberty, sexual arousal and menopause. For better or worse our present bodies are the result of this hormonal steering.
The other major system sending messages throughout the body is the nervous system.The endocrine system is a general broadcast system, like a radio message. The nervous system is a direct specific messaging system, like a phone call. Think of an adrenaline rush versus blinking. The nervous and endocrine systems work closely together for the organism’s survival.
Hormones are made and secreted into the blood from glands such as the thyroid gland or the pancreas. The hormones land on receptors made just for them on the target cell and “flip genetic switches.” Each cell is like a little factory producing proteins. There are about 200 cell types: skin cells, liver cells, muscle cells, etc. Hormones dictate not only the proteins produced but the rate energy is burned to produce them.
Hormones are similar to the communications flowing between departments in a factory producing automobiles. Instead of “We’ll need 1600 tires by noon”, it is insulin telling muscle cells “take in and store glucose”. Messing up the communications in either the body or the factory causes problems. Modern processed foods and modern day stresses are confusing our endocrine systems and making problems with our weight and metabolism.
We have genes for different occasions
Our bodies evolved to survive and reproduce in a wide range of environments. We have genes that activate in response to, or anticipation of, starvation. We have genes that activate in response to great physical exertion such as fleeing predators or fighting other humans over territory. We have genetic programs for an abundance of food, for being sleep deprived and on and on.
We have genes for about every situation except modern food and modern stress. We’ll cover that shortly.
If we are lean, energetic and not craving food our body is nutritionally satisfied. It is burning calories quickly, wants to be thin and able to flee predators. It is running the thin genetic program.
If we are fat, lethargic and craving food our body is not nutritionally satisfied. Our body wants us to keep eating and not move much. It is running the fat genetic program. It may think winter is coming. It may think there’s not much around nutritionally (dieting) so don’t waste energy looking. Who knows what bodies think.
We can have parts of both the fat and thin programs or parts of other programs running all at once. Our hormonal profiles get complicated because we are in genetically ancient bodies, with minds filled with diverse memories handling modern stresses while eating diets of “Frankenfoods.” Little wonder we get fat—it used to be the safe thing for a body to do.
So depending on the genetic program running different hormones (there are about 50 kinds) enter the bloodstream. These hormones specifically attach to some of our bodies 200 different cell types. The various cells make their proteins until the required quantities of these products are detected. Then other hormones stop further production.
Some hormones push the gas pedal and others push the brakes to regulate the production of proteins.
For example, after we eat our blood sugar rises and the pancreas brakes the rise by releasing insulin. Eventually our blood sugar drops and the pancreas releases more and more glucagon to raise our blood sugar. Insulin puts the brakes on glucose being in the blood, glucagon accelerates the rise of glucose in the blood.
Sensors. Sensors, sensors everywhere
Millions of years of evolution engineered our bodies to detect, obtain and digest the food available in our environment. The nervous, muscular, digestive and endocrine (hormonal) systems in particular work together to deliver nutrients to our cells.
The nervous system has evolved sensors (like taste and smelling) that automatically detect and get us to seek food externally. We sense sweet stuff as yummy and putrid stuff as yukky and consume accordingly. Buzzards on the other hand sense and seek putrid.
Internally, it gets interesting. For example, stomachs have sensors for protein to know how much acid to secrete. Our gut releases the proper digestive enzymes based on its sensors detecting lipids (fats and oils) and carbohydrates of all sorts. There are sensors for glucose from one end of our digestive tract to the other.
While we are eating, our bodies quickly sense the quality and quantity of the nutrients in the food. The system assesses things like calories, protein, fat, vitamins and minerals. Each meal is checked for nutrients and gets a tailor-made chemical bath to extract them.
Before eating, the body already “knows” what nutrients it is short on and uses cravings to steer us towards food with those nutrients. For example, when stressed we need extra energy so we crave and seek greasy, and/or sugary food. We “feel like” having a steak, chocolate or a salad (really) based on cravings.
We need to know about these sensors so when we crave we give them what they really want evolutionarily. Protein and plant material (fruit or veg) will (sooner or later) satisfy us nutritionally. We may reach for handy processed food but it wasn’t around to satisfy us when our genes evolved and has few nutrients.
The relationship between hormones, food and the brain’s reward center
Our brains have a pleasure center that lights up when something good for survival is eaten. High energy food, like honey, is greatly valued by the body because it spends relatively few calories in exchange for many. Our body can store the extra energy as fat for use in lean times like winter or to recover from injuries.
Actions like eating honey aid survival so are rewarded with a pleasant feeling. The reward molecules like dopamine are released by the brain to causes that pleasurable feeling. Flour, sugar, and cocaine also trigger the release of dopamine.
We evolved to remember the location and quality of nutrients in our environment and naturally head there when we need to.This ability to remember locations has to be one of evolution’s better achievements. This makes us wired to seek what’s handy to release dopamine like processed food.
Working together, our digestive, endocrine and nervous systems direct us do what it takes to obtain the nutrients the body needs. If that means eating low nutrient food (like processed food) for hours—so be it. We evolved to hunt, gather and eat all day if need be. We also come by eating traits like gorging (like at Thanksgiving) evolutionarily because food used to show up sporadically.
Our body systems evolved before today’s food showed up
So our organ systems were set up when man was eating like a chimpanzee. About 11,000 years ago the development of agriculture gave us high energy food like grains, potatoes and animal products. This “short” amount of time (11,000 years) allowed for only minor changes to evolve in our bodies.
The World Wars of last century saw the birth of food processing factories. They were needed to make rations for the troops and kept in use afterwards. Today our diets are about 70% processed food. Our bodies had never seen these types of foods before but its made to make the best of what its fed. Those that couldn’t eat new foods didn’t reproduce as well as those who could.
Our messed up food is messing us up
The first problem with processed food is that the nutritious parts are gone, mainly because those parts rot. An example is the outside part of a wheat or rice seed will spoil -but that’s where the vitamins are. The body is looking for the nutrients it needs and stops eating when our nutritional needs are covered (using hormones). Real food is a package of lots of compounds, processed food is mainly simple carbohydrates. Think of broccoli vs bread.
The second problem is that processed food is full of high energy sugar, flour, and fat (or oil) molecules. These molecules light up our pleasure centers and soon we are addicted. We crave, seek, eat and repeat.
Our ancient endocrine systems are confused by modern processed foods. The brain is giving the “go eat more” signal from the pleasure center because of the high energy content. The body is giving the “keep eating” signal because of the low nutrition. We overeat. (Here’s the reason why… and what to do about it.)
Processed food is food in name only
Food in its natural form has been nourishing our bodies for millions of years. Our gut lining and bacteria evolved to handle plant material, insects and animals. The new high energy, low nutrient “foods” like cookies, potato chips, pasta, pastries etc. change our gut flora drastically, perhaps permanently.
Bacteria that normally would not be present in our gut or in small amounts flourish on processed food and their presence make our guts “leaky”. Food proteins, preservatives and additives get into our blood and causes inflammation of other systems like circulatory (arteries) and nervous system (brain). This is covered in my inflammation article.
Pure junk food is easy to spot, potato chips, cookies etc. Other American staples like macaroni and cheese, grilled cheese, cereal, etc. seem like real food but are high energy, low nutrient food—i.e. processed food.
Between real foods and processed foods are starchy foods
Starches are strings of sugar molecules. Plant examples from wheat flour are bread, pasta and pastries. Recognizable, i.e. not processed, starchy foods are rice, potatoes and corn. The farmers of old selected them for starch -not a food processor. Eating large amounts of these will hormonally mimic eating processed food. You probably want to limit these after eliminating or reducing processed foods.
Leptin—the satisfaction molecule
Leptin is the satiety hormone. Leptin makes us feel satisfied—full and content. It is a darling of a hormone because it shuts off our desire to eat. As we eat, sensors throughout our bodies detect when we have eaten enough nutrients and release leptin to stop us.FREE BONUS:Click here to download my Food Decision Guide chart for free!
Eating 3 to 4 ounces of protein, like steak, goes a long way to starting the leptin flowing. Adding a double-handful of highly seasoned baked vegetables and a fruit usually adds enough fiber, vitamins, etc. to satisfy a person for 5 to 6 hours.
Importantly, mixing high energy, low nutrition food into an otherwise nutritious meal stops the leptin effect. Bummer, eh? A meal with a good amount of protein and vegetables is spoiled by lots of calories from simple carbs. The nutritious meal with lots of simple carbs (like bread and dessert) is less satisfying so we overeat, feel stuffed and sick.
Making your brain leptin-resistant (that’s bad)
Obese people have high levels of leptin. Their body fat is producing leptin that should stop them from overeating but their brains have become leptin-resistant. Luckily their brains can be reset by nutritious, not processed, food.
Fat releases hormones (like leptin) that confuse our body’s hormonal response. Losing belly fat will get it out of the equation and normal hormonal responses will resume. Fructose from sugar also makes us leptin resistant. Fructose is found in fruit so comes with a load of fiber in nature. The saying is the poison (fructose) comes with an antidote (the fiber).
Belly fat, besides putting out confusing hormones, is inflammatory to our systems. Inflammation is associated with our most fatal affliction: cardiovascular disease. I mention this as further motivation to lose extra weight.
Ghrelin—the hunger hormone
Ghrelin is the hunger hormone made by the stomach to give us “true hunger.” There is also an “artificial hunger” or “toxic hunger” we feel from withdrawal from simple carbohydrates.
Waiting 5 or 6 hours between meals allows our blood glucose to be used up. This turns on ghrelin production and we eat. Hunger was a constant driver of our behavior as we evolved and it’s important to let our bodies cycle so they feel “normal” about food.
Ghrelin heightens our sense of smell and taste, it is called an orexigen. Tasting amazing flavors and smelling wonderful smells is a benefit of breaking an addiction to simple carbs. I can now smell sugar at the end of a Walmart aisle. Bananas and apples taste amazing—let alone oranges.
It takes a lot of motivation to stay off processed food and not spoiling your taster is a good one.
Insulin—the storage molecule
Insulin is the storage molecule, it allows nutrients to enter cells and leave the bloodstream. As a meal is digested nutrients enter the bloodstream: glucose from the carbohydrates, amino acids from the proteins and lipids from the oils and fat. The pancreas senses the nutrients and releases insulin into the bloodstream accordingly. The cells the insulin attaches to can then take in nutrients.
For hormonal health we are concerned with insulin and its effect on glucose storage. Most people know high levels of blood glucose damages capillaries and the nearby cells. Untreated diabetes can cause blindness, kidney damage, amputation of fingers, toes, etc.
Simply put, insulin causes the liver and muscle cells to take in glucose. These cells string the glucose together to form glycogen molecules. Glycogen is an animal storage starch that is broken down when glucose levels fall low enough. The hormone that turns the glycogen back into glucose is glucagon.
Eating a lot of high energy, low nutrient food overwhelms the liver and muscles’ glucose storage ability and some glucose remains in the blood. The liver makes the extra into a type of fat called a triglyceride. Triglycerides in the blood with glucose blocks leptin’s satiation effect and the person keeps eating. A lot of Oreos and ice cream can go down this way.
Leptin resistance and insulin resistance combined
Continued eating of high energy, low nutrient food eventually doesn’t get the same hormonal response. The brain becomes leptin resistant. This is bad because the person overeats looking for satisfaction. After a while, the muscle and liver cells become insulin resistant which is a symptom of type 2 diabetes. So leptin resistance goes hand in hand with insulin resistance and diabetes.
Dopamine versus leptin—who are you going to eat for?
Every bite of processed food is working against you—hormonally. Every bite of protein and fat is better than flour and sugar—hormonally. It takes time to get off the white stuff but once the “toxic hunger” goes away (a couple weeks), life is better—foodwise. Quit and keep on quitting simple carbs is the way to avoid diabesity (diabetes caused by obesity).
FREE BONUS: Click here to download my Food Decision Guide chart for free!
Cortisol—the stress hormone
Cortisol is a stress hormone from the adrenal glands. What stresses did we have as we evolved? It was stressful to have to bully fellow clan members and have them bully us to establish a hierarchy for food and sex. It was stressful to have the clan next door trying to kill us or steal us or drive us from our territory. The daily hunger was stressful, the walking miles every day was stressful, as was being hunted for food.
We released a lot of cortisol as we evolved these bodies in a dog eat dog world. Nowadays traffic, coworkers, employers, work, politicians, etc. stress us out. When stressed we seek greasy, salty, and/or sugary food in response to cortisol. I discuss this in more detail in my stress article.
High cortisol levels raise blood sugar, causes insulin resistance and increases belly fat.
The handling of stress has to be addressed for weight control—we need to have a strategy to prevent a cortisol-induced binge. Getting plenty of sleep is important to handle stress and prevent overeating.
By far the simplest stress handler is exercise. Running like a predator is after you will kick the “thin” genetic program in and you will not feel like eating. So running as fast as possible for say a minute at a time several times a day is the idea. The same goes for weights—pumping iron quickly to fatigue the muscles will mimic climbing away from predators in trees.
An exercise regime should include stressing and flexing the joint ligaments and tendons to stimulate blood flow. Yoga developed to handle or tolerate stress and prevent joint problems.
Eating to manipulate your hormones
It makes sense there would be more hormones to get us to eat than to stop eating. Eating and survival go together. Mother Nature says, “When in doubt, eat.” The main hormones that get us to eat are ghrelin, dopamine, and cortisol. These hormones push the gas pedal to eat.
Leptin puts the brakes on eating.
Triglycerides and glucose might as well be gas pedals as they stop leptin from stopping us from eating. Remember, we get those two from eating processed food. We get dopamine from processed food.
Simply keep your eye on the protein and eat your fruits and vegetables
To start with, in order to release leptin our meals should have a good dose of protein—about 4 ounces. When in doubt, craving or stressed, eat more protein. By covering the rest of the plate with vegetables (some cooked in good oil) and eating some fruit, all nutrients will be covered.
After eating this protein and plant material the body will sense it has a good dose of amino acids, fiber, minerals, etc., be satiated, and release leptin. The leptin will put the brakes on your appetite and you will automatically stop eating because you are satisfied. If you are leptin resistant this may take a while.
After 5 or 6 hours, ghrelin will be released and will enhance your senses of taste and smell. The added sensory impact will make the next meal more fulfilling, making leptin release easier. Repeat this protein, fat, vegetable and fruit dosing sooner if you are craving.
Staying off the gas and knowing where the brakes are
The most important thing is to avoid processed food. Just keep packing in the nutrients, especially protein, until your body says enough is enough. Eating fruits and vegetables feeds the gut a steady, reliable stock of fiber that nourishes the good bacteria (they maintain the gut lining) and gives the gut muscles something to grip (no constipation).
Sleeping and exercising as much as possible will help keep the cortisol levels down. If you do get stressed or hungry simply eat your meal early or a have a dose of protein—hopefully with a veg or fruit. In a while, the benefits of eating with your hormones in mind should encourage you to do more research that will let you tweak it to your liking.
FREE BONUS: Click here to download my Food Decision Guide chart for free!


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18 Reasons: Basic Knife Skills – In Person
March 28 @ 6:00 pm - 9:00 pm
A hands-on in-person cooking class culminating in a dinner served with wine and beer. This class is limited to 12 students. Review our registration and cancellation policies here. Masks are recommended.
Join 18 Reasons Chef and Culinary Instructor, Mike Weller, for a class in the basics of using your chef’s knife at home. We will discuss the ins and outs of knife use, care and safety. You will walk away knowing how to maintain a sharp edge and the best way to cut vegetables and herbs. This is a great class for beginners.
This class includes our Knife Skills manual for reference when cooking at home. The vegetables cut in this class will be used by each student to create their own individual salad, with a shared buffet of vinaigrette, fried shallots, minced chili, roasted peanuts, and optional roast chicken meat to garnish. Wine, beer and bread will also be served.
If you have allergies or dietary restrictions that concern your ability to cook along, please e-mail email@example.com before purchasing a ticket.
Let’s Cook Together!
Born in the Haight Ashbury neighborhood of San Francisco, Mike Weller grew up in the suburbs of San Jose, where he discovered cooking as his first profession and lifetime passion. After wandering through typical teenage jobs at pizza joints and ice cream parlors, Mike’s first “restaurant” job was with Sambo’s Coffee Shops, slinging hash and cooking eggs for the bar rush and Sunday breakfast crowds. He moved on to help open several restaurants, attend the California Culinary Academy, and study under European chefs with Michelin backgrounds. Later, Mike served as an executive chef for catering companies, wineries and country clubs. When his son was born, Mike transitioned his career into teaching, returning to the CCA where he eventually became the Executive Chef and Director of Academics. Mike also returned to school for training in his new field, earning a Master’s Degree in Education. Having taught for Le Cordon Bleu North America in both online and brick and mortar schools, Mike is thrilled to return to teaching in a neighborhood-based community. When he is not teaching he reaps the benefits of his backyard garden, kept in perfect order by his Master Gardener wife.


How do you make boza at home?
For 1 liter (1 quart) of boza:
Spring or filtered water…900 mL
Whole-grain flour…100 mL
Sediment from old boza (zakvaska…culture…also known as starter)…48 mL
Boza. The word alone sounds strange and somewhat funny: боза-бозайник-бозая.1 That’s full boza.2 Certainly no one needs to be told that regular consumption of boza by women leads to enlargement of the bust. For men, no benefits are reported…
This living drink is rich in fiber, minerals, vitamins, enzymes, and beneficial bacteria for the intestines. It’s made in many places across the world: most popular, perhaps, in the Balkans. But also known in the north, where they soak toasted rye bread in sweetened water and let it gently ferment (квас3 in Russia). In Turkey, the recipe calls for bulgur.
Ambrosia! Winter is the season to make boza. It could be from wheat, barley, rye, oats, corn, or millet. Homemade lager4 in the cold. As you wait, it develops its own particular aroma of lacto-bacilli and wild yeast. It has a pleasant, sweet-sour, lightly carbonated taste.
To make boza, heat the whole-grain flour in a pot or another convenient place (such as in the oven at 150° C), toast to the desired degree, stir often and watch that it doesn’t burn. Add the water, creating a thin slurry. Simmer the mixture for 5-10 minutes, and again, stir often (it has the tendency to settle at the bottom). Allow it to cool to body temperature—put a few drops on your inner wrist, it shouldn’t burn—and add the starter boza and honey. Once again, mix it well. Keep it in a cold place and test every day to see if it’s ready.
Before consuming, pour off (decanter) the top liquid layer and keep the grainy sediment for starting the next batch. Store in the dark. How long it will keep depends on the taste and average temperature, but in general it can be stored for a few days up to a week.
In regards to the culture or “starting the starter.” For the first inoculation of the boza, it’s easiest to get a small amount from a friend who has already started her own batch of boza. However, it’s possible to make starter on your own: simply mix 50 grams of toasted flour with 60 grams of spring water and 1 teaspoon of honey and keep it (in a covered container) at room temperature until bubbles appear and it smells like boza.5If you put a lid on the container, do not tighten it. Stir it every day. If you worry there may be mold, or if there are colored spots or a bad smell, it’s best if you start over. If there are problems with the starter, increase the volume (try doubling or tripling the recipe) and always use natural6 whole-grain flour (rye) and spring water.
- Boza-bozajnik-bozaja. Бозайник means mammal, and бозая means to suckle.
- To say something is full boza could be literally translated as “total pablum,” and its usage is similar to “hogwash,” “bullshit,” or “hot air.”
- Kvas: yeast or culture (as in, yeast for bread or sourdough culture).
- The fermentation process creates a small amount of alcohol. The final drink should be around 1-1.5% alcohol (or higher, up to 4%). Technically speaking, because boza is fermented at cool temperatures, it would be considered a lager. However, the taste and experience of drinking boza is more like a refreshment, soda, or smoothie.
- For those who don’t know what boza smells like: it should be fresh, pleasant, and sweet smelling, and at the same time it should have a lightly sour or acidic component.
- i.e. no additives, 100% whole grain flour.
- Used as a toast, as in “cheers!” Literally translated “of health” or “to health!”


Responsible for signing checks and documents on behalf of the company Evaluates the success of the organization Bakery Manager Responsible for overseeing the smooth running of the bakery Part of the team that determines the quantity of cupcakes that are to be produced daily Make lists and budget for bakery supplies Oversee the entire bakery process Responsible for training new bakers Makes sure that quality in maintained at all times Map out strategy that will lead to efficiency amongst workers in the bakery Responsible for training, evaluation and assessment of the workforce Ensures that the steady flow of both raw materials flours, sugar, foils and other packaging materials et al to the bakery and easy flow of finished products cupcakes through wholesale distributors and retailers to the market Ensures operation of equipment by completing preventive maintenance requirements; calling for repairs. Ensures that the bakery meets the expected safety and health standard at all times.
Bakery Business Plan SWOT — Economic Analysis Starting a bakery business is indeed tricky due to the expertise and other things that must be put in place hence critical economic analysis must be conducted to ensure that the risks and other threats associated with starting a business from the scratch or investing in a business idea are mitigated.
If you are considering starting a bakery business in the United States, your concern should not be restricted to just acquiring an office facility and equipping the facility or hiring the best hands in the industry, you should also be concerned on how to attract customers to patronise your products, after all you will not consume them yourself.
Averagely, setting up a bakery business is usually expensive, but when done on a small scale with a lot of ideas induced into it, the business will pay off in the long run.
A Sample Bakery Business Plan SWOT Analysis In view of that, we were able to take stock of our strengths, our weakness, our opportunities and also the threats that we are likely going to be exposed to in Florida and even in the United States of America as a whole.
Our strength lies in the fact that we have a wide range of products that can meet the needs of a wide range of customers.
A Sample Cupcake Shop With Bakery Business Plan Template Are you about starting a cupcake shop with in-house bakery? If YES, here is a complete sample cupcake shop business plan template & feasibility study you can use for FREE. business and a completed business plan for a cake bakery business which is needed to estab-lish a cake bakery in Helsinki in the near future. The project assignment is to write a busi-ness plan, including a marketing, operational and financial plan, for a cake bakery. The theoretical part focuses on the business plan and its contents. The purpose of this business plan is to secure a $50, three-year Bank of America loan to fund the purchase and marketing of a food truck restaurant (Holey Moley LLP) in downtown Washington, D.C. Holey Moley was founded by Pat Jabroni and Mickey Jordan, Mexican food chefs and connoisseurs, in .
We have state of the art facility and equipment that has positioned us to meet the demand of products even if the demand tripled over night or if we had a massive order to meet and emergency delivery deadline. Another factor that counts to our advantage is the background of our Chief Executive Offices; she has a robust experience in the industry and also a pretty good academic qualification to match the experience acquired which has placed her amongst the top flight bakers in the United States of America.
We are not ignoring the fact that offering consultancy services and running a standard and accredited bakery institute is definitely going to count as a positive for us. The fact that we are setting up a bakery business in a city with other bakeries might likely pose a challenge for us in breaking into the already saturated bakery business in Orlando, Florida.
In essence our chosen location might be our weakness. Nevertheless, we have plans to launch out with a big bang.
We know with that, we will be able to create a positive impression and we have a proper handle when it comes to building on already gather momentum. The opportunities available to us are unlimited. Loads of people consume breads, cakes and snacks on a daily basis, and all what we are going to do to push our products to them is already perfected.
There are also loads of people who might want to learn how to bake; as a result, they can readily find our government approved bakery institute highly ideal for them to fulfill that goal.
The threat that is likely going to confront us is the fact that we are competing with already established bakeries in Orlando, Florida, and also there are other entrepreneurs who are likely going to launch similar businesses within the same location we plan to launch out from.
Of course, we for see that they will compete with us in winning over the available market. Another threat that we may likely be faced with is the area of government policies.Nov 17, · Bakery and Coffee Business Plan A bakery preparing fresh pastries and other baked goods complements the specialty coffee drinks in the Jolly’s Java and Bakery sample business plan.
Executive summary (excerpt) Jolly’s Java and Bakery (JJB) is a start-up coffee and bakery retail establishment located in southwest /5(8). A Sample Cupcake Shop With Bakery Business Plan Template Cupcake Retailing Business Overview Cupcake is a niche market in the baking and culinary industry and statistics has it that there are registered cupcake outlets in the United States of America and ,, cupcakes are consumed in the U.S.
in alone. The purpose of this business plan is to secure a $50, three-year Bank of America loan to fund the purchase and marketing of a food truck restaurant (Holey Moley LLP) in downtown Washington, D.C.
Holey Moley was founded by Pat Jabroni and Mickey Jordan, Mexican food chefs and connoisseurs, in . business and a completed business plan for a cake bakery business which is needed to estab-lish a cake bakery in Helsinki in the near future. The project assignment is to write a busi-ness plan, including a marketing, operational and financial plan, for a cake bakery.
The theoretical part focuses on the business plan and its contents. BAKERY Business plan - Free download as Powerpoint Presentation .ppt), PDF File .pdf), Text File .txt) or view presentation slides online. Includes Finance,marketing,HR,operation aspects to start with Bakery business/5(24).
Sample Business Plans.
Food and Farming 5 months ago. Bakery Business Plan Sample. Get baking with this bakery sample business plan. Food and Farming 5 months ago. Agriculture Business Plan Sample. Start your agricultural farming business with this sample business plan. Services Businesses 5 months ago.


Try Farmhouse Cafe & Eatery in Cresskill, NJ for an enjoyable and unique cafe experience. From great coffee and breakfast to wonderful lunch and dinner food, coupled with an affordable kids menu, there are so many reasons to come out and visit us. We know you will fall in love with the Farmhouse Cafe, just like we have.
“Farmhouse Cafe is brought to you by the same people who brought you Mom’s Cooking. The space is serving up freshly brewed coffee and tea, pastries, sandwiches, breakfast items, salads, cookies, cakes and much much more.” –Boozy Burbs


There aren’t a lot of options in the grocery store for Alfredo sauce, and the options that are out there are super expensive (to me at least). I’ve never really been good at sauces so I started to give up when I got a few wrong, but I had a lot of confidence I couldn’t screw this one up so I tried it the other night. It turned out great! It’s really easy, and sort of fun, and you can add whatever sort of spices you want and it seems to just make it better (sort of like a blank canvas for sauces). So give it a try and see if you like it!
1/2 cup Cream Cheese (or sour cream)
1 cup Milk 0-2 %
3 tbsp. Freshly Grated Parmesan Cheese
1 Clove Garlic
1/2 tsp. Salt
1/2 tsp. Pepper
3 tbsp. Dry Parsley or 1/2 cup fresh
The best way to make this consistent is to use a blender. Put cream cheese, milk, Parmesan cheese, garlic, salt and pepper in blender. Blend until there are no clumps, pour into saucepan on medium heat, cook for about 10 minutes (or longer to make the flavour really take!). While cooking add parsley (if fresh chop finely) and save some for garnish.
Have any good ideas, or substitutes for this....share them, leave a comment, I’d love to hear from you!!


I like most people in this world enjoy food. I wouldn’t say I have an eclectic pallet, I am more into basics and most of my friends would tell you I’m picky. What can I say? I like what I like.
Over the last year I have been forced to try new things, experience new foods and branch out of my box that I consider safe and sound as it pertains to what I eat. This year alone I traveled to Mexico multiple times, Dubai, hit almost every corner of the US and spent a lot of time with my good friend and celebrity chef Guy Fieri. Its with these travels, friendships and experiences that I have ventured out of my safe haven of eating and began trying new things and gained a lot of respect for how meals are prepared. In addition, I also began to embrace my own desires in wanting to personally become a better cook. Now don’t get me wrong, I am still the same eater but I have learned that there are things out there that I thought and knew I would hate that instead I enjoyed. This whole process has been helped along by my brother from another mother, Matt Martelli at Mad Media. Matt will eat anything, literally, and he has openly challenged me many times to put down the cheeseburger and pick up the goat brain.
Food is not only a part of life, its a center point in all of our gatherings. As we approach Thanksgiving, a holiday associated with stuffing our faces, I thought it would be cool to share some of the photos we have collected over some recent travels that involved food. Mad Media is known for their excellent imagery and cinematic video work that you all enjoy via our UTVUnderground.com produced content. You all have seen the shots, but now is your chance to focus in and drool!
To be the ultimate Camp Chef you have to not only have the cooking skills, you got to have the cooking tools! After spending a week with Guy Fieri at Dunefest, we knew we needed to step our game up as it pertained to setting up a solid camping kitchen. To do this we tried to duplicate his set up so we contacted the awesome guys at CAMP CHEF and ordered up the exact set up Guy had. They dialed us in with their 3 burner stove top that came with a BBQ Grill box attachment and a professional flat top aka skillet attachment. Whats cool about this set up is now we can use the stove top to boil water, heat up that pot of baked beans or cook with a frying pan. The attachments then allow us to convert the burners to a BBQ Grill or a Flat Top Skillet. This is the ultimate set up! The flat top is my favorite. During our trip with the Warfighter made crew to Mammoth I took on all the cooking duties. I used our flat top every day to cook breakfast on. In the evening I switch over to the grill where I cooked some mean bbq bacon burgers and sausages.
Turns out Scott Smith from High lifter is one bad ass southern cook himself. When our crew headed down to Louisiana to do some mud riding, Scott brought everyone back to his house where he then entertained everyone with some real cajun cooking! Scott whipped up andouille sausage, deep fried frog legs and shrimp and the made a solid crawfish boil pot!
Anytime friends and family see that I had spent some time with Guy Fieri they always ask, SO HOW WAS THE FOOD? My response, BOMB! It always is. Guy’s cooling abilities are often overshadowed by his over the top TV persona. Guy is over the top in everything he does, but the reason he is where he is, is because he can flat out cook. When we were at Dunefest we told Guy we wanted to have a seafood cookout, our treat. He said “you bring the seafood, I’ll cook it up!” So we roll back from town with a few dozen oysters, clams, fish, shrimp, you name it. I asked Guy, “do you need me to pick-up any ingredients?” He looked at me like I was insulting him. His response, “just get me the damn fish!” lol – What Guy did that night with all that raw seafood was epic! He enlists the help from his friends who are all like line cooks, they bust open crab, crack open the oysters, he fires up a boiling pot, chops up some potatoes and next thing you know we are eating the most amazing soup, oysters, and fish you have ever had. In a million years I couldn’t have whipped that up, known just how long to grill the oysters or fish. We saw the master at work and everyone around was feasting one of the best meals we had ever had on a camping trip!
Traveling to the Middle East is epic on so many levels. Dubai and the UAE in general puts you in total culture shock and a guy like myself was thinking I better stuff my bag with as much snack food and chicken sandwiches as I can fit! Again, I am not that outgoing when it comes to trying new things. The only thing I had going for me is I had been to Dubai once before so I knew what i liked and didn’t like. However, every time I travel I always want to partake in that areas culture and experience different things. Dubai is a stretch for me but I must say, the food is fantastic. Of course they have world class restaurants where you can eat anything you want. But its in the desert, sitting in the EZBA (camp in Arabic) that you really start to test your limits! Every meal in Dubai is like a Thanksgiving meal in the USA. They eat late at night and they eat a lot of food. They make up massive dishes full of jasmine rice, goat and lamb. Camel is a delicacy which I didn’t try but I hear the meat under the hump is the best. While I stuck to the goat which is a lot like a greasy beef, guys like Matt Martelli dove in to try the brain, tongue and even the eyes! I wasn’t going there, especially after looking at their faces, but they pretended they liked it, I stuck to what I knew I would survive with! If you are fan of Dates, they have some of the best Dates in the world there! The bread is also fantastic and if you like coffee then you will love the UAE!
Baja. One of my absolute favorite places on the planet. You can’t talk about Baja without talking about the food. For me, the trip always starts off in Puerto Nuevo, the Lobster Village, just south of Rosarito Beach. I always tell whoever is traveling with me if its their first time that I am about to treat them to one of the best meals of their lives. Puerto Nuevo always delivers on that promise. There you order lobster whole, its cut in half and grilled. They serve it with hot drawn butter, refried beans that are clearly cooked in lard, and a bowl of hot Mexican rice. The kicker is the fresh and hot flour tortillas. No joke, its my favorite meal in the world. As I type this my mouth is watering! Once we hit Ensenada it turns into taco time. From the day we arrive to the day we leave its taco stands, cold beer and Real Coca-Cola in a bottle! While many love the carne asada I stick almost exclusively to Adobada which is a seasoned pork. The meat is red is almost always cooked on a rotating spit. Of course you have to mix it up with a good fish and or shrimp taco! I know what you are thinking, you aren’t cooking that stuff! And you are right, but sometimes when you travel the best meals are at the local spots. Baja is one of those places!
Whether you are traveling or not the thing I want to push to everyone reading this is to keep trying new things. Its a challenge for me and I think we all can agree that we seem to find a food rut at home where we all eat the same things over and over again. I asked Guy, “how do you force yourself to not bore you and your family with the same meals over and over?” his response “open up a good cookbook, pick a meal and say thats what we are having! Whether it sounds good to you or not, cook it, try it and I promise you will find things you never thought you would like.” This has proven true for me and while we still always turn back to the things we know we like, finding new things has been fun for me.
Anyway, I need to go eat… its dinner time!
Big thank you to Camp Chef for all of their support in providing us some awesome cooking gear! Check them out at www.campchef.com
Photos by: Vincent Knakal – Ernesto Araiza // UTVUnderground.com – Mad Media


We're often asked by our customers what we mean when we say that we specialize in "Gluten-free" treats. So, we decided to respond to those questions through this blog.
We hope to try and clean up some of the confusion concerning gluten and gluten-free products.
Gluten is, basically, a protein that is found in most grains, wheat, cereals and breads. It is actually made up of several different proteins.
Okayy... So why is gluten in my baked goods?
Well, gluten adds texture and chewiness to baked goods and can also be used as a binder, flavour enhancer and even as a protein supplement. It helps baked goods to rise and retain their shape (no one likes a crumbled cake).
Fun fact: Gluten is actually Latin for glue. :)
If that's the case, then why would I choose a gluten-free product?
Persons who opt for a gluten-free product tend to fall into one or both of these two categories: they either have a gluten-intolerance and/or they're trying to lose weight.
Gluten-Intolerance really refers to three different diseases: wheat allergy, non-celiac gluten sensitivity and celiac disease. It essentially means that you are sensitive to gluten and it could result in complications like hives, digestive problems, bloating and even inflammation in the small intestine. In fact, celiac disease is on the rise and most people don't even know they have it. Additionally, gluten sensitivity is much more common and eating gluten-free could definitely help.
And what about losing weight?
A lot of modern diets (like Paleo) suggest cutting out gluten from the diet. These diets works because fresh foods like fruits, meats and vegetables don't contain gluten while most staple foods/carbs do. Actually, research shows that gluten is not the reason for you gaining weight. So, if you don't have an intolerance you can definitely have one of our regular products :P. However, it is important to note that ingesting gluten can result in bloating.
Hmm, interesting. So what if I don't want to lose weight or have an intolerance? Can I still have gluten-free pastries?
Definitely! Gluten-free desserts still have the yummy flavours of regular desserts. The only difference is in the way you store them. We often recommend that you keep gluten-free products in the fridge so that they don't dry out!
Great! I think I want to try one!
That's great! :) Just let us know when you contact us that you're interested in gluten-free choices. We are able to make just about any dessert gluten-free :)


Riboflavin is a yellow crystalline substance, slightly soluble in water but not in fats. Though stable to boiling in an acid solution, in an alkaline solution it is readily decomposed by heat. It is also destroyed by exposure to light.
Riboflavin acts in the body as the coenzyme of the flavour proteins that are concerned with tissue oxidation. Riboflavin deficiency in animals always results in a failure to grow optimally.
Degenerative changes in the nervous system and liver, impaired reproduction with congenital malformation in the offspring, loss of hair and cataract of the lens are all lesions possible resulting from riboflavin deficiency.
The best sources are liver, milk, eggs and green vegetables. It differs from other B complex vitamins in that it occurs in good amounts in dairy product, but is relatively lacking in cereal brans. It is also present in beer. Especially good sources of the natural vitamin are yeast and meat extracts.


AN ODE TO BANGKOK WITH A RECIPE - "PAD KRAPAO"
In Bangkok, the Pad Krapao or Stir Fried Holy Basil with a fried egg on rice is so common and loved that it makes an appearance daily and is a frequent contender in 100 Smiles Meal and other initiatives. The "krapao" or holy basil, is a quintessential Thai dish you can eat everyday which is capable of so many different interpretations but always with garlic, fiery chillies and krapao, or holy basil driving it. Even if you are unable to contribute to the causes above, do join us in honoring Bangkok from your home with this simple and delicious recipe.
- 3 cloves of garlic
- 4-6 chillies (half a handful)
- a bunch of Thai holy basil leaves (krapao - if you really can't find this substitute with another basil)
- 1 tbsp of rice bran oil (or any cooking oil)
- 400 grams of minced pork or chicken (or beef, can be sliced chicken or for our veggie friends, tofu!)
- 1 tbsp light soy sauce
- 1 tsp dark soy (make sure it’s a teaspoon!)
- 1 tbsp. oyster sauce
- 1 tbsp of green capped seasoning sauce
- a little water
Crush the garlic and the chilies together with a few basil leaves with a mortar and pestle (or crush and chop). In a wok (or pan), heat the oil till hot and add the garlic, chilies and basil paste. It will sizzle and smoke, cook briefly till golden. Add the minced meat (or alternatives). Stir-fry till just cooked. Add the sauces.* Add a little water to loosen if too dry. Add the basil and stir fry together. Remove from heat. Serve over steamed Thai rice with Nam Pla Prik (ie. chopped chiles with garlic and a dash of lime.) This dish goes wondrously with a fried egg. Et voila, Kao Krapao Khai Dao a true Bangkok situation. When frying the egg makes sure the oil is smokey hot, drop the egg in and make sure the edges are crispy but leave yolk soft (or runny)!
Put all together on rice, serve sprinkled with Nam Pla Prik, fish sauce with chopped chillies, a dash of lime and chopped garlic. Enjoy a taste of Bangkok!
*It will sizzle and smoke, and the balaclava came in handy here.


Instead of a travel post this week I wanted to share another treat I made to help get me through a less than fun week. Who doesn’t love chocolate chip cookies??
Running club started this week with The Burrow. While I am looking forward to meeting all of the lovely people and improving my strength and endurance, I am not exactly looking forward to running in 117 degree heat. And the ankle that I sprained last week isn’t exactly looking forward to running, period.
We meet twice per week, so fingers crossed I can keep it up and mayyybee run one more 1/2 marathon, bringing the grand – and final – total to two. But two halves make a whole, right??
I am all about dessert. Especially if it’s home made. Even if it’s not the healthiest recipe, if you make it yourself at least you know exactly what you’re eating. And, in most cases, you can even swap out some of the less healthy ingredients for some that will give you a little better nutritional profile while maintaining a delicious taste, which is exactly what this recipe does.
So, as an extra special treat to make up for a lack of vacation, I made these “healthier” chocolate chip cookies from Maria at Real Life Dinner.
Full yummy, delicious, recipe can be found here.
This recipe swaps some of the flour for oat flour, like the muffin recipe I made earlier this week, but guess what . . . I finally said enough is enough and sooo, drum roll please, . . . I am the proud new owner of a little food processor!
This recipe also calls for a stand mixer, and mine is all the way back in the States. So, I did it all by hand, and was pleasantly surprised by how easy that was.
I absolutely love the almonds and oats combination in this recipe. I didn’t process mine until the almonds were quite dust, which you can see in the picture at the top of the page, and I’m glad I didn’t. I love the flavor and crunch of the almonds. And I always love to cook with coconut oil.
The ONLY change I made to the recipe was use 2 cups of white sugar instead of 1 cup white and 1 cup brown. I was so bummed to do it, knowing it would result in a little bit of a grainier cookie. But it was that or wait until the next day and I could. not. wait.
I totally forgot to put the brown sugar on the list. Even walking through the store I was thinking about how odd it was that this chocolate chip cookie recipe didn’t call for brown sugar. There was a reason for that. Can I still blame this on jet lag??
Oh, and I used milk chocolate chips instead of semi sweet. We actually couldn’t find semi sweet but I love milk chocolate so I wasn’t the least bit sad.
I really need to work on building my pantry up but I’m kind of waiting to see if we are going to have to move again or not, because the less you have to move the better.
I did add the 1/3 cup AP flour for fluffier cookies. And I also left mine in for 9-10 minutes and wish I would have gotten them out at 8 minutes. They didn’t burn by any means but they are a little crispier than I tend to prefer. Next time I’ll definitely go for 8 minutes though.
Speaking of next time, the recipe makes 4 dozen cookies!! Being that there are only 2 of us, I baked 1 dozen and split the rest into 3 balls of dough and froze those individually. So yay for homemade cookies whenever I want!
You could easily make this recipe vegan by swapping out the butter for vegan butter, such as Earth Balance. Use vegan chocolate chips, and an egg substitute. My favorite egg substitute for baking is a chia egg – 1 Tbsp chia seeds + 3 Tbsp water for 1 egg and let sit for a few minutes. Flax eggs work well too though.
Do yourself a favor and head over here for the recipe and let me know what you think! I’m pretty sure you’ll love them, even if you forget the brown sugar like I did. But don’t forget the brown sugar : )


If you’re like me, part of the appeal of traveling and visiting new places is the FOOD. And vacationing in Europe is expensive enough as it is, but by the time I get a chance to visit, all I’m going to be able to afford to eat is baguettes and water.
The latest food item on the chopping block in Europe is palm oil — a critical ingredient in France’s beloved Nutella. If you haven’t tried it, Nutella is a sweet, chocolatey hazelnut spread that is produced in Italy but consumed primarily in France. The so-called “Nutella Tax,” if approved, would result in a quadrupling of the tax on Nutella and other products containing palm oil. The Nutella company has vowed not to change the ingredients, so the increased cost of production would no doubt have to be passed on to consumers. What the world needs now is tax relief, not nitpicky sin taxes that do little to change behavior!


Indonesia will ban exports of palm oil starting next week, its president said Friday, as the world’s biggest producer faces a shortage of cooking oil.
The Southeast Asian archipelago has been running low on palm-based cooking oil since November as producers turn to exports to cash in on an increase in prices around the world.
Authorities now fear the scarcity and soaring prices could provoke social tensions and have moved to secure supplies.
The government will prohibit the export of raw materials for cooking oil and cooking oil itself, until a deadline to be determined later, President Joko Widodo said in a statement.
Officials introduced limited curbs on palm oil exports in January, capped prices, and announced cash subsidies for some Indonesians to compensate for rising food prices.
But the commodity continued to become harder to find at markets and grocery stores, with long queues appearing at many locations.
Palm oil is the most widely used vegetable oil in Indonesia whereas crude palm oil is exported worldwide for a wide range of uses, from cosmetics to chocolate spread.
Vegetable oils are among a number of staple food items that have reached all-time high prices in recent weeks following Russia’s military operation of agricultural powerhouse Ukraine, according to the United Nations Food and Agriculture Organization.


- Heme iron is found in liver, lean steak, dark chicken meat, fish, oysters and salmon. It’s the real deal.
- Non-heme iron in foods such as eggs, fortified breakfast cereals, cooked spinach, lentils, cooked kidney beans, tofu and almonds is not as well-absorbed by the body.
Understanding how foods can help you recover quicker from your training /competition will help you to be the best that you can be, read on to discover the power of foods when used correctly Athletes so often think they need special foods or supplements to be able to maintain their fitness regime day in day out when in fact all they need to do is eat the same as non –athletes just a bit more. By knowing what foods the body needs to repair after training sessions, what foods the body needs to keep the energy levels up & the foods that keep the iron levels up & anti –oxidants levels up to rebuild the immune system. There is only so much food we can eat, so we must be picky about choosing foods with a high concentration of nutrients, and get them in the right balance. Let’s take a look at a simple week-long plan that focuses on the basic seven. Protein All athletes need more protein than the average person. A not-particularly-active man requires 0.8g of protein per kilogram of bodyweight, while a male power and strength athlete looking to bulk up may require as much as 2 grams per kilogram each day. An endurance athlete needs 1.2 to 1.4 grams of protein per kilogram. To make optimal use of this protein, it’s best to eat it in servings of no more than 30 grams at a time. The Dietitians Association of Australia (DAA) recommends an absolute limit of 200 grams per day, regardless of bodyweight and activity. Carbohydrates Eating too much protein can come at the expense of carbohydrates. Carbs have received an unnecessarily bad rap. For athletes, they are essential fuel and the building blocks to recovery. You don’t get the full benefit of proteins without the carbs." By adding complex & simple carbs into your daily diet will help your muscles restock with Glycogen Iron: Heavy training can often cause athletes (runners, especially) to run low on iron, which can often lead to tiredness and poor recovery. At its worst, you can develop anemia and be hit with cramps, headaches and shortness of breath. Many people go for the quick fix of an iron supplement, but these are often associated with side effects like nausea and heartburn or poor absorption, so it’s best to look to real food. There are two types of iron.


When you think of pies in the States, you probably think of dessert – blueberry pies, pudding pies, apple crumbles, cheesecakes – some delectably sugary, partially gelatinized filling with a fantastically flaky or crumbly crust.
Well, pies here in NZ are generally not for dessert. No, they’re savory pies – mince (i.e., ground beef) pies, seafood pies, curry pies, mushroom pies. It’s an entire meal stuffed into a palm-sized puff pastry, and it’s eaten for breakfast, lunch, and dinner. They’re available everywhere, and they seem to be the go-to for indecisive but decidedly hungry people. Forget that one pie probably knocks out your recommended caloric intake for the week, pies are popular. And they can be damn good.
Basically, the pie is to New Zealand what the burger is in the US.
On a similar note, what we think of as bakeries back in the States are absolutely nothing like the “bakeries” in Aotearoa. Here, if you walk into a bakery looking for cookies and cakes and other delights, you’re sure to be sorely disappointed. Again, it’s the reverse sweet-savory they’ve got going on. So, sure, you might find pies in the bakery. But you’ll also find pre-made sandwiches and sausage rolls (which is a horror I hope to never post about on this blog).


Note (March 2019): The information on this page differs significantly from our current group of preferred suppliers. However, it is still valid for all the posts about our cooking adventures which have been published on this blog. If I resume writing blog posts which include recipes, I will prepare an up to date page about suppliers.
Shopping for ingredients is one of our favourite activities. Most of this shopping occurs up to 25 minutes drive from our home, which is probably higher than average, but the four furthest away of our six most-visited retailers are all in the same neighbourhood. If we have reason to visit more distant parts of Melbourne, we take the opportunity to do some shopping at various suppliers we hold in high regard or have had recommended to us. And we also enjoy going to some of Melbourne’s numerous farmers’ markets, piling fresh produce onto our two-tiered shopping trolley.
Information about the businesses from which we purchase most of our ingredients is provided below. The contact details assume that you live in Melbourne.
Product: virtually all of the fresh beef, lamb and pork that we use
Contact: 235 High St, Ashburton; ph 9885 8118
Product: wide variety of very fresh fish and outstanding fish & chips
Contact: 245 High St, Ashburton; ph 9885 7370
Product: 95% of the fresh fruit and vegetables that we use, as well as eggs, pizza bases (the 5% is only convenience shopping)
Contact: 547 Malvern Road, Toorak (aka Hawksburn Village); ph 9827 3714
Product: we buy cheeses, olives, Irrawarra breads
Contact: 549 Malvern Rd, Hawksburn Village (next door to Toscano’s); ph 9826 3333
Product: a vast array of premium quality spices and the like
Contact: 543 Malvern Rd, Hawksburn Village (on the other side of Toscano’s); ph 9023 7076
John Cesters Poultry and Game
Product: we buy quail, goat, premium duck, turkey breast, spatchcock
Contact: Prahran Market; ph 9827 6111


The Modbury Hotel is a contemporary neighbourhood pub, located in the heart of Modbury Regional Centre. Local to Tea Tree Plaza Shopping Centre, Modbury Hospital and Modbury TAFE, it is the perfect meeting place for Adelaide’s North East. We offer three distinct bars throughout the hotel, including the Sports Bar, Lounge Bar and Alfresco Area. Guests are invited to dine alfresco, in the Dining Room, or Lounge Bar.
Our kitchen offers a menu of relaxed pub fare that celebrates South Australian producers and fresh, seasonal ingredients. A locally owned business for over a century, we pride ourselves on delivering the best customer service and hospitality.
Whether a birthday party, or business meeting, our friendly team make the perfect hosts and the Hotel’s bar and dining spaces are an ideal location for your next event.
We look forward to welcoming you at The Modbury Hotel. Where friends come to meet.
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Project Name: Animal Feed Production Line
Plant Location: Uganda
Production Output: Manufacturing 1~2 ton feed pellets per hour.
Feed Formula: Soybean, soybean oil, soybean cake, sunflower cake, maize, wheat bran, fish meal and bone meal, premix.
This animal feed production line is designed for making chicken feed pellets, located in Uganda. The basic info of the project is listed above.
Here are some photos of the small scale animal feed processing factory. For detailed project report and cost, please feel free to contact us! (firstname.lastname@example.org)
Grain Preprocessing Equipment Outside the Feed Mill
Factory Inside - Equipment Layout Overview
Our Clients and Project Manager
Pellet Mill and Pellets Cooler Details
Top Floor of the Feed Production Plant
Produced Animal Feed Pellets
Poultry farmers are constantly concerned about how they are going to get high quality and digestive feed all the time. However, careful management of the poultry feed industries can help them to save on costs and fully optimize on the benefits of the feed. That is why GEMCO, a professinal pellet machine manufacturer and supplier has developed completely unique chicken feed production line for making high quality feed pellets which is hygienic, easily digestible and nutritionally balanced. (Related News: 3~5 T/H Feed Pellet Mill Equipment Exported to Mali)
Animal feed Pellets are more clear, more healthier, easy to transport and provide condensed nutritional benefits to livestock when compared with traditional fodder or feed mash. With all these benefits, feed pellet production is gaining more popularity and that's why GEMCO is here to help you make lustrous and durable feed pellets.
Feed Crumbles and Feed Pellets
To start a complete animal feed pellets making business, you need:
After completing all the above mentioned processes, you will be able to get a highly digestible, nutritious and palatable animal feed.
Chicken feed usually contains very high amounts of grains which means that they have high fiber concentration. To get the most out of them:
We also customize the different capacity feed pellets production line to ensure that our clients get the best project plan and benefits.


In a significant stride towards enhancing Nigeria’s dairy sector, the Value4Dairy Consortium, spearheaded by FrieslandCampina, has successfully secured a generous $5 million grant from the Bill and Melinda Gates Foundation. This pivotal funding, covering 50% of the Consortium’s latest project, is geared towards elevating the productivity and sustainability of Nigeria’s dairy industry.
Ore Famurewa, Executive Director of Corporate Affairs at FrieslandCampina WAMCO Nigeria PLC, made the exciting announcement, detailing the consortium’s ambitious model. The envisioned plan focuses on establishing three self-sustaining dairy zones in Oyo, Osun, and Abuja, serving as pivotal hubs for training and supporting 10,000 pastoralists and smallholders. Future expansion aims to include a remarkable 40,000 milk producers.
Each dairy zone will be equipped with warehouses, outlets featuring dairy farming inputs, and two milk collection points, streamlining the processing of aggregated milk into nutritious dairy products by FrieslandCampina WAMCO. The overarching goal of the project is to empower local farmers by providing access to advancements in feed, breeding, sustainable farming practices, and market routes, leading to increased milk production at lower costs.
Beyond its immediate dairy-focused objectives, the program is designed to contribute significantly to broader societal goals. This includes promoting food security, boosting farmer incomes, improving nutrition, mitigating conflicts between herders and farmers, enhancing water access, and reducing greenhouse gas emissions.
Famurewa emphasized the gender-intentional nature of the program, highlighting its commitment to empowering women in various activities and additional income generation. Jeroen Elfers, Global Dairy Development Director at FrieslandCampina, expressed the company’s dedication to building resilient local dairy value chains and welcomed the Gates Foundation grant as a catalyst to accelerate this transformative project.
Roger Adou, Managing Director of FrieslandCampina WAMCO, highlighted the Consortium’s ongoing efforts in creating the largest dairy value chain in South-West Nigeria. The project, launched in April 2021, aims to further empower local farmers, increase milk production, and contribute significantly to the nation’s agricultural prosperity.
The Value4Dairy Consortium comprises strategic partners, including FrieslandCampina WAMCO, URUS (specializing in artificial insemination, genetics, and herd management systems), Barenbrug (a leading grass and forage seed company), and Agrifirm (a global company in animal nutrition and crop farming).
This collaboration signifies a crucial step towards sustainable development in Nigeria’s dairy industry, fostering economic growth, food security, and empowerment within local communities.
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So what makes it 'funny'? Well, the fact that first of all, no one can decide whether it's pie or cake. It's...cake in a pie crust. Secondly, you put the batter into the pie crust first, pour the chocolate syrup over it, and then the syrup drizzles down while it bakes (creating a marbled effect with the cake) and when it's done, there's a layer of fudge on the bottom. Everyone has their own preference, but most people seem to prefer this when it's been chilled for a few hours, or overnight, to allow the fudge layer time to harden and thicken.
1 1/2 c. brown sugar
1 1/2 c. hot water
3/4 c. cocoa
1 1/2 tsp. vanilla
Bring to a boil and set aside to cool.
1 1/2 c. sugar
1/2 c. melted shortening
1 1/4 c. milk
1 tsp. vanilla
2 1/2 c. flour
2 1/2 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
Pour batter into unbaked pie shell. Spoon chocolate syrup over batter. Bake in 400 degree oven 15 minutes, then turn oven down to 375 and bake until done (about 25-35 min., so keep a watchful eye on it or it will dry out). Makes 2-9" or 1 deep 10" size pies.
You will have lots of extra batter. Unless you have one really deep pie crust and pan, you'll actually get two pies out of this. So you can make two funny cakes, or get inventive with the extra however you please.
NOTE: When you're baking this, prepare for the likelihood that some of the chocolate syrup will spill over the edges while it's baking, so I recommend putting the funny cake on a foil-covered baking sheet as a preventative measure.
Doesn't look like much on the outside...
But positively sinful inside. :D


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In Sueños de Alba Ganadera we raise our own cattle with organic certification. Our meat, ham and sausages are the result of a great experience and a strong compromiso with the costumers and the environment. Our organic sausages and hams are the result of extensive experience and a strong commitment to consumers and the environment.
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On january the 6th we celebrate the "Dreikönigs-Tag". Actually its a christian holiday but for most of the people in Switzerland celebrate this day, means buy or bake a Kings Cake and crown the king or queen of the family.
In my family we celebrated this day every year with a homemade cake from my mum. The person who found the little plastic king in their slice of cake was the king or queen for that day. I really really like this cake, so this year I made one for my family.
~ "Dreikönigs Kuchen" - Kings Cake ~
The cake is more like a bread, its made out of sweet yeast dough with raisins. You could also use chocolate chips instead of raisins or any other dried or crystallized fruits. I didn't have a little plastic king, so I used an almond instead. So we are going to crown the "almond king" today :)
For the dough:
500g pastry flour
1 teaspoon salt
20g fresh yeast
2.25 dl milk
For the decoration:
Melt the butter in a little pan.. Mix together the flour, salt and sugar. Make a little hole in the middle and add the egg and melted butter. Then dissolve the yeast in the milk and add it to the dough. Stir only a little bit, so that everthing just comes together. Add the raisins and knead until you get a smooth and soft dough.
Cover the dough with a damp kitchen towel and let it rest for about 2 hours.
Take a 280g piece of dough and form a big ball. This will be the middle part of your Kings Cake. With the remaining dough, form 8 little balls and place them around the big one. Place the almond in one of them. Leave a little space between each of them, the dough will enlarge in the oven. Cover your cake again with a damp towel and let it rest for another half an hour.
Preheat the oven to 374F degrees (190°C). Whisk the egg and brush it on the cake then sprinkle the top with the coarse sugar and the flaked almonds. Bake for about 25-30 minutes.


Hey friends, I hope you all had a very merry Christmas and a happy holiday season! My mom makes an amazing brunch each year for Christmas day and she always outdoes herself with the food and the decor. This year she did a gorgeous blue and silver theme. She cooked quiche, ham & egg cups, Grand Marnier French toast, mushroom/potato/chorizo fry-up, French onion soup, berries with creme anglaise, peach and blueberry clafouti and cracked pepper & brown sugar bacon (y’all, this bacon was legit)! My dad smoked a turkey on the BBQ pit and for drinks we had fresh squeezed orange juice from my dads orange tree and blackberry thyme sparklers. It was all unbelievable and such a great day spent with family, I don’t want Christmas to be over!
La Marca sent me a bottle of their prosecco and I just had to bring it to my mom since it matched the decor perfectly! I’m going to take the next week off to enjoy time with family in town but you’ll be able to find me on Instagram in the meantime.


1200. Who came up with that number?
I ate over 1400 calories today and I'm all freaked out about it. Lately, my calorie count has been around 1300 and that's comfortable for me mentally.
So I thought maybe sharing my meals today would help me. I already log it on MyFitnessPal...
Breakfast at 7:30 A.M.
1/2 cup oats made made in tea + string cheese
Snack at 10 A.M.
Blueberry muffin Larabar
Lunch at 12 P.M.
3 oz. rotisserie chicken breast & Laughing Cow queso wedge in a Flatout
1 green apple + 1 tbsp almond butter + 1 sheet graham cracker
Pre-workout snack at 4:30 P.M.
Apple pie protein shake made with 1/2 cup almond milk, 1/2 scoop vanilla protein, & 1/2 container Chobani apple cinnamon
Pack of roasted seaweed snack
Dinner at 7:45 P.M.
Gardenburger black bean chipotle veggie burger over romaine lettuce
Hint of jalapeno chips with reduced guilt chunky guac (lots of it)
I've been consuming/craving way too much Justin's Vanilla Almond Butter and Trader Joe's Reduced Guilt Chunky Guacamole. I ate a tub in 3 days and already ate 1/3 of a tub today. It's not bad since a whole tub is only 330 calories, but I have to eat it with something like chips.
1200 for most people isn't quite enough and I know it. Though it's not about what I know.
I have to refeed myself with more than 1300 calories. Being in the 1300s has helped me lose a little weight, especially since I workout. More is probably beneficial, and I was really hungry enough for the tortilla chips and guac, and that's really how it should work.
Plus, I totally worked out despite a terrible and raw blister on my pinky toe. I got in 20 minutes of weights too - leg curl, press, and extension, lat pulldown and row, and some bicep curls. I was able to do more weight than I had. Big surprise!
Afterwards, I headed to TurboKick where I was complimented on my strong punches. Hah. I was proud of my tuck jumps. :)
A quick read: newest obesity rates, which haven't changed, but I'm surprised California is near the bottom.


We love to help parents by preparing delicious, nutritious meals during postpartum doula shifts. We work with any dietary framework and preference and can even do your grocery shopping! If having us prepare meals while you’re spending time with your baby sounds absolutely heavenly, let us know! We’ll talk about what kinds of foods you like and tend to have around your home, if there are any important allergies or foods to avoid, and discuss postpartum nutrition as it applies.
Whether you have a favorite recipe you’d like us to prepare or are just hungry around the clock thanks to your breastfeeding hormones, we’re here to help!
In addition to grocery shopping as part of our shift, we can also:
- bring you a cup of tea and a snack
- help you make meal plans and shopping lists for the week
- stock your freezer with homemade heat-and-serve meals
- get dinner going in the slow cooker for an easy evening meal
- cut up fruits and vegetables for quick one-handed snacks
- prepare nutritious food for any older children in your home
We’ll even tidy up your kitchen while we’re at it!
This is a very common part of our postpartum doula work – and probably one of our clients’ favorite things!


Eating right is a link to your weight and your health. Utilize the tips you're about to read to help yourself remain healthy. With this advice, you shouldn't have any excuses for being unaware of the foods you should be consuming for a healthy lifestyle.
http://www.iamsport.org/pg/bookmarks/aida324domingo/read/34517617/tips-for-an-effective-fitness-strategy of vegetables and fruits each day. According to the USDA you should eat about 9-13 servings of fruits or veggies every single day. Though this number may seem high, there are some easy ways to get them in. Have a cup of orange juice when you're eating breakfast, or put tomato sauce onto spaghetti dishes.
Try replacing your meat with Quinoa for a healthy protein alternative. It is one of the rare non-meat foods to contain many essential amino acids. It's also gluten-free and contain many vitamins your body needs. Because Quinoa has a mild and nutty flavor, it also tastes great, so you're certain to enjoy it.
An unknown boon to many, studies have shown that red wine is actually a healthy choice. Compared to white wine, red wine has less sugar and more healthy nutrients. Nutritionists believe that drinking one glass of red wine per day may increase your life expectancy. The same idea applies to dark chocolate.
If you love nuts, one of the most nutritious are almonds. Out of the entire family of nuts, these contain the most nutrients, help regulate cholesterol, add valuable protein and keep the blood healthy. They don't cost as much as other nuts, either.
Vegetables contain many healthy antioxidants. If you are looking to get as many of these antioxidants as possible out of your vegetables, steam them or eat them raw. Boiling and microwaving vegetables can account for at least a 66 percent loss of the healthy antioxidants that raw vegetables contain.
Experimenting with new cuisines is a great way to find healthy new foods. Japanese cuisine offers some of the healthiest food available without sacrificing taste. Mediterranean food offers diverse choices that all come with benefits to your health. Looking into different ethnic cuisines can help spice up your dinners, as well as offer more benefits nutritionally.
Oranges are a great fruit that you can eat in the morning for its high content of vitamin C. This is a beneficial option, as it can improve the energy that you have during the day and reduce stress and anxiety. Oranges can help your acne and improve the tone of your face.
Very few people realize that if you feel full, you've already eaten too much. For this reason, dieticians and nutritionists recommend slow, measured bites of food punctuated by long, full gulps of water. This guarantees that you never reach that extremely uncomfortable, bloated point that follows a hastily eaten and improperly enjoyed meal.
Nutrition during pregnancy has special requirements to ensure that your baby is as healthy as possible. Focusing on iron-rich foods will make sure that your developing baby will have an adequate oxygen supply during development. Iron-rich foods can also help prevent premature delivery. Good sources of iron include lean meat, chicken and fish.
If you are changing your diet to a more healthy one, get rid of the foods that are unhealthy in your kitchen. You may say that you will avoid eating them, but if they are there, you are just tempting yourself. Try donating the food to a local organization that can help someone else.
A good nutrition tip is to try to eat more alkaline based foods and avoid acid based foods. Eating a lot of acid based foods can upset your body's balance and make you become sick. Some good alkaline based foods are nuts, artichokes and bananas, just to name a few.
collagen supplements help stretch marks during pregnancy is making sure to include adequate calcium every day in your diet. Your unborn child requires calcium for healthy bones and teeth, and he takes calcium from your body, which means you may end up with less for yourself.
Grill some kabobs for a fun dinner. This is fun for children because they'll be able to pick out what goes on their kabob. Use bright colors to increase visual attraction.
For a quality nutrition plan avoid eating foods that are rich in fat, saturated fat, monounsaturated fat, or polyunsaturated fat. All fat is fat, the terms they use simply mean "deep fried" or chemically altered. No matter how you look at it, eating too much fat is absolutely horrible for your body.
Even if you feel rushed in the morning or just do not feel like taking the time to eat breakfast, stop and sit down and eat something healthy. It will boost your metabolism and add some fuel to your body for the day. Studies show that those who have breakfast each day have more success in losing weight.
You should eat healthy fats every day. Fried and greasy foods that are high in fat are not healthy for you. These are unhealthy fats and should be avoided. collagen cream benefits and side effects will get healthy fats in nuts, fish, olive oil and seeds.
Collagen supplement and powder buying guide - Well+Good
Collagen supplement and powder buying guide - Well+Good There’s a reason why there’s so much buzz around collagen protein: Fans say that when it comes to beauty benefits, it’s perhaps the closest there is to a fountain of youth, reputedly doing serious wrinkle-reducing and skin-smoothing magic.
A mineral that is extremely rich to add to your diet plan is zinc. Zinc is one of the most powerful antioxidants on the market, as it will help to break down the toxins and free radicals in your body. This will reduce fat and make you feel better as the day wears on.
If you have a craving for a salty or sugary snack, try eating unsalted nuts. Almonds, peanuts, and walnuts are low in calories and high in protein and vitamins. People who eat nuts are less likely to have heart disease and are more likely to live longer. They are also relatively inexpensive.
Make your own bread. Counter top bread machines are heavily available and easy to find. There is nothing that smells quite as good as fresh baked bread. Nothing tastes quite as good either. You can control the ingredients that go in and make sure that they aren't filled with preservatives. Homemade bread doesn't last as long though, so if you can't eat it in a couple of days, put it in the freezer to keep longer.
Nutrition is not just a set of rules, it is a change in your attitude towards food. Nutrition is understanding the link between your health and the things you decide to put in your body. By applying the simple tips and advice from this article to your every day life, you will begin the reap the benefits of a nutritious diet and a healthier lifestyle.


Gourmaison was launched in 1987 with the intention of providing delicious, high quality, home-cooked food to a wide range of clients on a take-out basis. Over the next ten years, requests from our clients grew to include catering of all kinds. In response to the growing needs of our diverse clientele, in 1997 we moved from our original retail location on Cote St. Luc road to a much larger industrial space on Namur (near Jean Talon and Decarie). With our extensive knowledge and experience serving our corporate clients, we work hard to ensure all the details come together seamlessly. We currently handle all kinds of catered events including breakfasts, lunches, cocktail receptions, dinner parties, and conferences, to name just a few. As part of our clientele we are proud to count universities, hospitals, law firms, accounting firms, pharmaceutical companies, etc and, overall, a wonderfully loyal group of customers. We strive to respond to every individual order with the greatest diligence. We renew our commitment to you, whatever your catering needs, our dedicated staff will do their utmost to take care of all the details!
We hold true to our quality of food and service.
We value healthy lifestyles and healthy eating.
Fresh and wholesome ingredients are used in all our menu items.
We are committed to environmental sustainability by using recyclable containers.
We value a fair and harmonious team work environment within all facets of our business.
We value our loyal client base and our commitment to total customer satisfaction.
We are proud to give back to the community.
• Waiters and bar staff
• Rentals or disposables (dishes, utensils, etc.)
• Flowers and centerpieces
• Gift certificates, coffee, tea, drinks (non alcoholic)
• Meals for busy people, meals for special diets and allergies


There's something truly magical about the journey from garden to table, and at Pine Barrens Post, we've made it our mission to savor every step of the process. From the first tender shoots breaking through the soil to the final jar of preserved goodness, our gardening and food preservation practices are infused with passion and reverence for the land.
Our gardens are a riot of color and flavor, bursting with heirloom vegetables, fragrant herbs, and vibrant fruits. But the abundance of the harvest doesn't end with the picking season. Through techniques like canning, fermenting, and drying, we extend the life of our harvest and ensure that none of its precious bounty goes to waste.
There's something deeply satisfying about stocking our pantry shelves with jars of homemade pickles, sauces, and jams—each one a tangible reminder of the seasons past. And when winter's chill sets in, we take comfort in knowing that a taste of summer is never far away.
Join us as we celebrate the joy of food preservation and the timeless art of transforming nature's bounty into culinary delights that nourish body and soul.


1 can Dragon Stout Beer (room temperature)
2 tbsp Sugar
3 cups self rising flour
Preheat the oven to 350 degrees. Get out a medium-sized mixing bowl. Get out a 8-1/2 by 4-1/2 inch bread pan. Spray the bread pan lightly with Pam.
Pour the flour and sugar in the mixing bowl and mix thoroughly. Slowly add the beer and stir with a wooden spoon. That's right, wooden. Gives the bread a sense of style.
You should now have a batch of brown goo. That is, unless you tried to cheat and use a pilsner beer. Pour the goo into the bread pan. Tap the pan until the goo evens out in the pan. In order to make the top of the loaf smooth, dip your fingers in some milk and smooth the top. Works great.
Put the bread pan in the center of the oven and bake for one hour. Voila! Dragon Bread. Enjoy.
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Blue Earth Foods Ltd is a major supplier of chilled seafood products to leading retailers throughout the United Kingdom and Europe.
Blue Earth Foods specialises in sourcing the highest quality ingredients from responsible producers, monitoring those ingredients through our tightly controlled supply chain, and creating fresh store-ready products in our own manufacturing facilities.
Our commitment at Blue Earth Foods is to provide our customers with safe, clean, consistently better tasting seafood. We accomplish this by delivering seafood with provenance you can trust.
Our Products are sustainable and originate from fully traceable, socially and environmentally responsible sources.