Read the rest of The benefits of whole grains

© Ben for What's Cooking Mexico, 2010. | Permalink | 11 comments |
Post tags: Bread and Baking, Grains, Health & Fitness, Healthy food, Nutrition, Pasta, Whole-wheat

Photo: Mike Johnson http://www.flickr.com/photos/thebusybrain/ / CC BY 2.0

Midnight snacks are all about damage control. Ideally one should aim at eating enough small meals during the day to avoid late night cravings. However, as we all know, it’s not a perfect world and sometimes cravings are going to hit us after the lights have gone out. So when the only light on in the house is coming from your refrigerator, here are some healthy choices to satisfy those midnight cravings. The rule of thumb here is to combine protein and carbs to keep you feeling satisfied.

1. Cereal Killer

A small ball of low-fat cereal or oatmeal with skim milk is an excellent way to take care of those late night cravings. It’s tasty, has vitamins and nutrients and will fill you up without excess fat and calories. It will also digest more slowly while you sleep, preventing a return visit to the fridge before the rooster crows.

2. Small Popcorn, Please

Another excellent way to fill you up without putting inches on your waistline is to have a cup of popcorn before bed. Of course you’ll have to spare the butter, salt and seasoning. As popcorn is a snack usually associated with fun and good times, munching a cup before turning in won’t feel like dieting.

3. Crackers And Peanut Butter

As with all of the items on this list, a little goes a long way. I point this out here because peanut butter (even the low fat variety) is not the best choice for snacking at any time of the day let alone before bed. But it is high in protein, which the body needs. The key here is to limit yourself to 3 or 4 crackers and don’t slather on the PB. Remember you’re just trying to ice your hunger until breakfast. No need to overdo it. Crunch away before you hit the hay.

4. Hello Jello-O!

Jello-O is a fat free snack that’s perfect for any time of the day (or night for that matter). With an array of flavours, there’s bound to be one you like. So go for it. Low in calories, zero fat, big on taste and fun. Prepare a bowl with sliced fruit and keep it in the fridge for a tasty late night treat.

5. Yogurt With Fruit

I’ve saved the best for last. Non-fat yogurt with fresh fruit is a definite craving crusher! Packed with healthy protein, carbohydrates and vitamin C (from the fruit), as well as active bacterial culture, this snack will fill you up while keeping the calories to a minimum. Like Jello-O, there are a rainbow of yogurt flavours and textures to satisfy any palate. Find yours and keep some on hand for those midnight moments.

There you have it. A varied menu of mostly healthy choices for when you’ve just got to have something before calling it a day, or when the munchies haul you out of bed. Just remember to keep those portions small and these snacks will do the trick.

© Guest Blogger for What's Cooking Mexico, 2010. | Permalink | 5 comments |
Post tags: Health & Fitness, Healthy food, Snacks

Read the rest of Working out at home

© Ben for What's Cooking Mexico, 2009. | Permalink | 3 comments |
Post tags: Health & Fitness

We’ve always been told that breakfast is the most important meal of the day. But why is it? Here are some very interesting points I found at laurensfitness.com:

• You have been fasting all night; your body needs energy and fuel to break out of catabolism (breakdown) mode.
• You will have more energy during the day, and be more focused and attentive during daily activities.
• You get your metabolism firing early, leading to more energy burnt, and a more efficient body.
• If you eat breakfast, you are less likely to be hungry and you will eat less later in the day, therefore reducing your calorie intake and aiding weight loss.
• Eating a healthy breakfast will help prevent binge eating later in the day.
• Your body is very glucose tolerant in the morning, i.e. your muscles are primed to take in fuel without causing as much fat synthesis.

In that same post Lauren writes about what to eat for breakfast. I know a lot of people that think skipping breakfast is not a big deal, Jon was like that when I first met him, and even I found easy skipping it for a while. But now I can’t start my day without at least a 20 minute workout, a hot shower and a big breakfast. I feel not alive if I skipped that little routine and that has helped me to lose weight. Even now with all the “holiday eating” I was able to lose 3 pounds and 1% body fat.

So here I give you 13 breakfast to start your day right:

1. This is what I had yesterday for breakfast, a couple of fried eggs with sauteed mushrooms and zucchini. However, the star of this meal were the delicious moist muffins I saw on Elle’s blog. Give them a try, they are the holy mother of moist muffins, LOL.

2. Sausage cornbread. I will be making this over and over again.

3. Breakfast calzone. A delicious breakfast inspired by my friend Jerry.

4. Huevos a la Mexicana. A classic from back home.

5. Torta breakfast. Breakfast on the go. You can’t use the “I don’t have enough time for breakfast” excuse anymore.

6. Peanut Butter Quinoa Breakfast. An experimental breakfast taht turned out delicious.

7. Bomba or breakfast in a glass. Another delicious way to eat breakfast on the go.

8. Mango pancakes. A sweet way to start your day.

9. Chorizo and eggs. This is one of my favorite breakfasts.

10. Whole wheat vegetarian crepes. They look a little fat, but they are crepes, hehe.

11. Gorditas de piloncillo. They are not the healthiest of the bunch, but they are my all time favorite breakfast.

12. Crunchy berry French toast. This goes perfectly with mimosas.

13. Ben’s strata. This is one of the very first posts of this blog. WOW how many memories.

There you have it, 13 breakfast to start your day in the right direction. Please don’t make excuses to not eat breakfast, just make it and enjoy it!

¡Buen provecho!

Get the Thursday Thirteen code here!

The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others’ comments. It’s easy, and fun! Trackbacks, pings, comment links accepted!

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© Ben for What's Cooking Mexico, 2008. | Permalink | 19 comments |
Post tags: Breakfast & Brunch, Health & Fitness, Thursday Thirteen

After my posts about the foods that made me gained weight and the ones that helped me to lose it I close this series of posts with this one. We’ve established that food alone doesn’t make you gain or lose weight. It is a series of small changes in your life that do the trick. So here I present to you 13 things you can do to help you to lose weight:

1. Admittance. They say that admitting you have a problem is the most difficult part. I think I did well there. Just a thought. Don’t blame your body or genes. (I know there are conditions that make some people gain weight uncontrollably) Think about this. How many fat immigrants came down from boats in the past couple of centuries? Please don’t use this excuse. It is VERY lame.
2. Set a realistic goal. I weigh x lbs and want to weigh y lbs by z date. When I did it I knew I wasn’t going to have a supermodel body in 3 months. I’ve read expecting that is a big mistake.
3. Made a plan accordingly. This is where things start to get a little complicated and a real commitment is required.
4. Talked to friends and family about your goals and plans. Don’t be embarrassed. I am pretty sure they will understand and cheer you up. If they don’t, they you need new friends and family.
5. Keep a record of what and how much you are eating, how many hours you sleep and how much you exercise. If you stick to your plan then you will be able to see results after a little while.
6. Sleep 7-8 hours a day. Believe it or not, this is a very important part in the battle against your love handles.
7. Eat smartly. Traditional diets don’t work is because they starve you. Adam’s Fun Fitness Fridays have a lot of information about eating right. But basically your stomach has to always have something in it. Eat a big breakfast, have a snack at mid-morning, a good lunch, veggies and fruit in the middle of the afternoon and a small dinner. Eat a bowl of cereal or an apple before going to bed. I could write a whole post about this.
8. Exercise regularly. Remember this post?
9. Read labels. This was one of the hardest parts for me. I was afraid of reading labels, but knowing what you are eating makes a big difference.
10. Move, move, move. If you are like me and work in front of a computer most of the day, take several breaks to stretch, jump the rope, dance or just walk around the office/house. This will keep you energized and in a good humor during the day.
11. Stay positive. Maybe this week you didn’t see a significant improvement, that’s no reason to quit. That means you have to keep doing it. Smile at the scale because you know you are going to win this battle.
12. Reward yourself. When you reach a milestone give yourself a pat in the back, buy something nice (maybe a pair of smaller new jeans?) and think this is just the beginning of a beautiful life.
13. Keep doing it. When you reach your goal you will realize that you don’t wanna go back. For that you have to keep doing the things that brought you to that point. That’s another reason traditional diets don’t work. Make being healthy a habit.

There you have it. Small changes in your habits and routines that can make a BIG difference in your life. It is so rewarding that you will feel better than ever before. Trust me on this one.

¡Buen provecho!

Get the Thursday Thirteen code here!

The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others’ comments. It’s easy, and fun! Trackbacks, pings, comment links accepted!

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© Ben for What's Cooking Mexico, 2008. | Permalink | 27 comments |
Post tags: Health & Fitness, Thursday Thirteen, Weight loss

1. Breakfast bomba (or breakfast in a glass)

2. Tropical tuna salad

3. Baked salmon and veggies

4. Nopalitos (prickly pear pads) salad

5. Chicken in a sweet/spicy lentil sauce

6. Mexican whole-wheat pizza

7. Tuna and quinoa cakes

8. Party apple salad

9. Healthy quinoa burritos

10. Jicama and chicken spring rolls

11. Turkey albondigas in tomatillo sauce

12. Grape zucchini gazpacho

13. Tomatillo sauce Hawaiian pizza

There you have it 13 healthier recipes that helped in my fight against overweight. For those of you wondering why pizza made it to the list, well pizza is not bad for you. Unless it has a THICK crust overloaded with cheese and fat.

¡Buen provecho!

Get the Thursday Thirteen code here!

The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others’ comments. It’s easy, and fun! Trackbacks, pings, comment links accepted!
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© Ben for What's Cooking Mexico, 2008. | Permalink | 22 comments |
Post tags: Health & Fitness, Healthy food, Thursday Thirteen

1. Pumpkin Cake with cream cheese frosting. The name says it all.

2. Pastel Azteca. I just can’t stop eating this when I make it!

3.Pumpkin enchiladas. Again, only bad when you eat too much of it!

4. Yule Log. I have a love/hate relationship with the Daring Bakers. All you DBs out there know what I’m talking about, right?

5. Impossible cake. One of my favorite cakes. The picture says it all.

6. Molletes. Sometimes comfort food is way too comfortable, especially when it is -10 degrees outside.

7. Gorditas de piloncillo. If only they weren’t fried…

8. Arroz con leche. Another one of those desserts I can’t stop eating.

9. Empanadas. I don’t think I need to say it again…

10. Mexican Chicken Lasagna. So good with all that cheese and pasta…

11. Party cake. The DB’s did it again

12. Stuffed portabella mushrooms. What is wrong with this one, you might ask. I won’t use so much butter next time.

13. Tres leches cake. Another one packed with delicious calories.

There you have it, thirteen foods that made me fat, not because of the foods themselves, but because of the lack of will power. Fortunately, I saw the problem and I am trying to fix it. I have been trying to eat more balanced meals, excercise 6 times a week and I am down to 190 pounds! The battle is not still over, but at least I am feeling really good now

Are you fighting a similar battle? You can share your goals, successes and failures with us at the forum. We have a topic dedicated for that. You are not alone

Get the Thursday Thirteen code here!

The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others’ comments. It’s easy, and fun! Trackbacks, pings, comment links accepted!

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© Ben for What's Cooking Mexico, 2008. | Permalink | 14 comments |
Post tags: Empanadas, Health & Fitness, Thursday Thirteen

Organic foods seem to be everywhere nowadays. Most grocery stores now have an organic section and specialty stores like Whole Foods sell only organic food. I have been debating if paying more for organic food is worth it. That’s why I made some research about it and this are some of the things I learned:

1. The word “organic” refers to the way farmers grow and process agricultural products (fruits, vegetables, grains, dairy products and meat) Organic farming practices are designed to encourage soil and water conservation and reduce pollution.
2. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease. For example, instead of using chemical weedkillers, organic farmers conduct sophisticated crop rotations and spread mulch or manure to keep weeds at bay.
3. Organic farmers give animals organic feed and allow them access to the outdoors. They use preventive measures, such as rotational grazing, a balanced diet and clean housing, to help minimize disease.
4. Not everything that claims to be organic is. The foods that are 100 percent organic carry the USDA Organic sticker (here in the U.S). However, other products can show the stickers if they are at least 95% organic (labeled as organic) or products which 70% of their ingredients are organic (labeled as made with organic ingredients).
5. The quality and appearance of organic food meet the same quality and safety standards as conventional foods.
6. Most organic food costs more than conventional food products. Higher prices are due to more expensive farming practices, tighter government regulations and lower crop yields.
7. A lot of people buy organic to reduce their exposure to pesticides. A report by the Texas Department of Agriculture indicates that conventional produce was eight times more likely to have pesticide residue than organic. However, of the few samples in which a residue was found, the amount was negligible (between 1 and 5 percent of government standards)
8. Every day, each of us eats a quarter of a teaspoonful of carcinogens. 99.99% of these are made naturally by all plants to inhibit disease organisms and deter consumption by animals and insects.
9. No conclusive evidence shows that organic food is more nutritious than conventionally grown food. The USDA doesn’t claim that these products are safer or more nutritious.
10. Because organic farmers rely on cow and pig manure for fertilizer, organic foods are vulnerable to bacterial contamination.
11. Organic poultry have higher rates of bacterial contamination than conventional poultry due to their higher exposure to wild bird droppings.
12. Some people claim that organic food tastes better than conventional food, but this is a very subjective claim so decide for yourself.
13. Whether you buy organic or not you might want to consider: buying the freshest food that is in season, read the labels and wash all fruits and vegetables before consumption.

There you have it, 13 facts that might help you decide whether to buy organic or not. I think this is a personal decision that has to be taken after taking all the facts into cosideration. As always:

¡Buen provecho!

Sources for this post:

• National Center for Policy Analysis
• Institute of Cell and Molecular Biology, University of Edinburgh
• MayoClinic.com

Get the Thursday Thirteen code here!

The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others’ comments. It’s easy, and fun! Trackbacks, pings, comment links accepted!
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© Ben for What's Cooking Mexico, 2008. | Permalink | 17 comments |
Post tags: Health & Fitness, Organic Food, Thursday Thirteen

I have finally decided to participate in Thursday Thirteen, a meme where you write 13 things about yourself, or something else. For this first week I give you thirteen reasons to exercise regularly:

1. Improves your mood. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. Exercise even reduces feelings of depression and anxiety.
2. Increases energy and endurance. People who work out regularly have more energy, strength and endurance to get through their daily activities than those who don’t exercise. In fact, you will likely notice this feeling of increased energy and vitality a few short weeks after you start to exercise on a regular basis.
3. Improves confidence. If you’re out of shape and start working out, you’ll gain muscle tone, strength, stamina, and you’ll feel better emotionally. This will inevitably give your self-image and self-confidence a boost, which is often one of the best motivators to stick to a workout program.
4. Helps you sleep better. Working out helps you fall and stay asleep more easily, and it increases the amount of time you spend in the deepest stage of sleep. It also improves the quality of your sleep by making the transitions between its cycles smoother and more regular.
5. Helps you manage your weight. Well DUH! on this one.
6. Improves mental acuity. Many studies have proven that people who work out on a regular basis have better memory, reaction time and concentration than their sedentary counterparts. And it doesn’t take much: walking for 45 minutes three times a week is enough to improve your degree of mental sharpness. Aerobic activity stimulates the middle-frontal and superior parietal regions of the brain, which are associated with attention and keeping goals in mind.
7. Strengthens your heart and lungs. Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently.
8. Improves sexual performance. Regular exercise can increase sexual drive, activity and satisfaction. Physical endurance and muscle tone improve sexual functioning, and exercise jump-starts the sympathetic nervous system, which increases blood flow to the genital area. This reason should be strong enough for everybody to be exercising, right?
9. Slows the aging process. Most people lose 10% of their aerobic capacity each year after the age of 30. However, regular exercise can actually make you more aerobically fit as you get older. Working out also improves skin and muscle tone, increases flexibility and reduces the risk of many age-related diseases, such as osteoporosis, heart disease and stroke.
10. Strengthens and boosts your immune system. Various studies have shown that working out improves immune function. In teenage and adults, exercise is a powerful natural immune cell stimulator. Regular, moderate cardio workouts, such as jogging, walking or cycling, can partly offset the immune function decline in healthy older people.
11. Reduces the risk of breast cancer up to 60%. Estradiol and progesterone, two ovarian hormones linked to breast cancer tumor production are lowered in the body by exercise. A womans body is most susceptible to these hormones during the time between ovulation and menstruation. Habitual exercise can actually delay ovulation until later in the menstrual cycle. This reduces the time she must fight these hormones. Fat has long been known to be a catalyst in the production of estrogen (estradiol). Regular exercise burns body fat and thus decreases the rate of estrogen production.
12. Can be a good excuse to spend quality time with your family. Exercise doesn’t have to be boring. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you’re moving, it counts!
13. Reduces the risk of many diseases. The best reason of all to work out regularly is that it reduces your risk of many serious and potentially deadly diseases, such as heart disease, high blood pressure, osteoporosis, diabetes, obesity, high cholesterol, colon cancer, stroke, heart attack, and arthritis.

Sources for this post:

• BusyWomensFitness.com
• AskMen.com
• MayoClinic.com

Get the Thursday Thirteen code here!

The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others’ comments. It’s easy, and fun! Trackbacks, pings, comment links accepted!

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© Ben for What's Cooking Mexico, 2008. | Permalink | 10 comments |
Post tags: Health & Fitness, Thursday Thirteen, Weight loss

That’s why I was surprised this morning when I read the daily tip I received from The World’s Healthiest Foods website with the title: Why you shouldn’t cook with extra virgin oil. When it comes to chemical stuff I get easily confused, but basically it says that heat damages the chemical structure of olive oil making it a hazard to your health, although the article doesn’t exactly explains how. You can see this article here.

I wanted to know more about this topic and found this other site that says it is quite safe to cook with EVOO. But at the end of the article they recommend the use of EVOO in two ways:

For dressings and dips, and added to dishes after they’ve been cooked, for flavor and artery-protecting nutrition.

For cooking at temperatures of 350 degrees or less – i.e., for sautés and sauces.

Now I am confused. I try to avoid fried food and when I do fry food I use canola or vegetable oil. But I use olive oil a lot to sautee vegetables and in baked dishes such as this Italian Stuffed Zucchini. What have you heard about this? Can anyone enlighten me in this topic?

© Ben for What's Cooking Mexico, 2008. | Permalink | 19 comments |
Post tags: Health & Fitness, Oils and butters