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Ways to Cook Healthier" - Your Health Success ezine
November 06, 2018

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Optimum Health Tip:
Quote of the Day:
Health Report: Ways to Cook Healthier
Recommendations & Sponsors
Warren’s Notes
Have a Laff!
Inspirational Meme:
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Optimum Health Tip:

Aches and Pains II

1 Acetaminophen (Tylenol) is effective for relieving general pain and fever, while ibuprofen (Advil) is good for relieving pain from inflammation.

2 If you suffer from migraines, keep a diary that helps you identify triggers for your headaches.

3 Common migraine triggers: stress, sleep issues, change in weather, improper eating, caffeine, dehydration and hormonal changes.

4 If you suffer from back pain, rest may not be what you need. Sometimes lying down can exacerbate pain.

5 If you sleep on your back, place a pillow under your knees to limit back pain.

6 If you sleep on your side, place a pillow between your legs to limit back pain.

7 Avoid sleeping on your stomach if you have back pain. It puts a lot of strain on your neck.

8 Pain accompanied by fever generally requires medical attention. Get to your doctor as soon as possible.

9 Heat is a great natural pain reliever. Use a hot water bottle or heating pad.

Motivating Quotes:

"I don't consider myself bald. I'm simply taller than my hair"
- Thom Sharp

"If God meant us to be naked, he would have made our skin fit better"
- Maureen Murphyl

"It's so simple to be wise. Just think of something stupid to say and then don't say it"
- Sam Levenson

REPORT: "Ways to Cook Healthier"

Whether you're hoping to lose weight or just trying to improve your overall health, the way you cook can mean the difference between you feeling energetic and getting the right kinds of nutrients, and you feeling sluggish because you're detouring away from your usual calorie and sugar-laden ways.

There are many changes you can make to your diet that don't have you feeling deprived. In fact, you may feel more sustained and satisfied than ever before once you implement these tips.

Some people worry that healthy means bland and flavorless. That couldn't be further from the truth.

You just need to learn how to bring out the rich flavors of foods in their more natural way than masking it with unhealthy salts and sugars.

There are six easy ways to improve the way that you eat without vowing to deprive yourself of the foods that you want.

It's just a few simple alterations and you could be seeing changes in your health stats and energy levels easily!

#1 - Choose the Right Cooking Methods

The actual method that you cook foods in can play a big role in how healthy your meals are. Some people only focus on calories - never giving credence to healthier cooking options.

Let's start with a big misconception people have about microwaving. We tend to view a microwave as unhealthy, but it's primarily because of the typical foods we put in there - processed, quick and easy meals.

Of course those aren't healthy for you! They're packed with unrefined grains, fatty meats and sugars.

But if you turned your microwave into a home for healthy vegetables, you'd see a whole new side of it.

Vegetables do best when they're lightly cooked. A fast nuke in the microwave can heat up and soften your vegetables without you having to drain all of the nutrients from them with lengthy cooking methods.

Many things can be rapidly cooked in a microwave without having to use the same fattening oils (like butter) that you might put in a pan if you were to cook it on a stovetop instead.

The biggest problem with microwave cooking is that people don't know how to cook more complex foods or meals in it.

They only know how to melt chocolate or blow up a bag of popcorn in it - but now there are tons of books and even videos that teach you how to cook complete meals that are healthy for you in your microwave oven.

Steaming is another great way to cook healthier. Steaming lightly preserves the nutrients of the foods that you're cooking. Of course some people steam the foods to the point where they lose their vitamins and minerals, so timing is everything.

When you steam foods, you won't have the oils and fats that normally give foods flavor with other cooking methods. So you want to learn how to use herbs and seasonings for a natural flavor punch that won't sabotage your health

Baking is healthy if you choose the rights food to put into your oven. You can help foods retain their natural juices and flavor through the use of baking.

You might lose some of the nutrients due to the lengthy heat required to thoroughly cook many foods, but you do get the benefit of not having to add fats to your foods while getting them to a "done" state.

Grilling is fantastic for healthier eating. Not only does your food cook without harmful fats, but the flavor that grilling imparts on your food is absolutely amazing!

Invest in a good grill that won't be so complex to use that you dread it.

Have something easy that you can use constantly. They even have little indoor grills you can use to cook healthier these days!

Boiling, frying and poaching decrease nutrients or add fat to your meals in some cases. With boiling, you are cooking at such high heat levels that all of the benefits of the foods you're eating get lost in the water.

Frying can be done in levels of healthy or unhealthy. You can cook in solid lard, which is obviously very unhealthy, or use better oils like olive oil to fry, which is healthier.

Even poaching can sometimes drain foods of their nutrients, but it's also healthy to cook some meats like salmon this way, so no cooking method is completely off limits - just learn how to maximize your meal quality.

The following tips can help with that aspect of it.

#2 - Cooking With Meat

Most people are not vegetarians or vegans, although it is a fast-growing segment of the population.

You can certainly add meatless meals to your cooking plans and have a much healthier outcome - but some people like meat and want to continue consuming it, so you need to learn how to make it better.

First, start by choosing organic meats. You want foods that haven't been fed tons of hormones or feed that isn't healthy for them.

It's a humane issue for many, but even if it's not for you, focus on the fact that free-range animals who have organic feed are healthier for your body.

Organic does cost a teeny bit more than other cuts of meat, but if you're looking at cost, think of the cost is has on your body, and even the future medical costs you'll have due to poor choices.

Once you find meats that are cut from animals raised in a good environment, choose better cuts of meat, like those that naturally have less fat on them. A filet mignon is going to be a healthy cut of steak, but remove the bacon wrapped around it before eating it.

Lean meats - meats that have less marbling - can still be packed with flavor and juices - you just have to learn how to cook it so that it retains that flavor without drying out.

Buying beef like hamburger meat is easy because it will be labeled with the percentage of fat.

You may have always bought 80/20 so that it would be juicy, but start learning how to prepare the 95/5 packs instead.

If you're buying chicken, look for skinless cuts rather than those with the skin on. If you're on a budget, just remove the skin at home before cooking.

Generally, white meat is healthier than brown, but there's new evidence showing brown chicken has some benefits, too.

In general, it's best to cook fish instead of other meats. Chicken is next on the healthy scale, followed by beef and then pork. Of course there are ways to make all of these meats healthier, if you try.

(continued below...)

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REPORT: "Ways to Cook Healthier" continued:

#3 - Cooking With Fat

Fats are actually good for you! You shouldn't be on a diet that eliminates fats completely.

But there are good fats, and bad fats - and you want to cook with the healthier options.

You want to get rid of the artery cloggers. If the fat is hard in its room temperature state, it's not as healthy as a liquid one will be.

For example, olive oil (a liquid) is healthier than a stick of butter.

Understand that a little bit of fat goes a long way in terms of moistening your foods and in giving them flavor. Consider even using spray on types of fats for fewer calories.

Select fats that aren't packed with trans fat or saturated fat. Pick corn oils and canola, olive oil and other oils made from things like sesame or sunflowers.

Don't use fats from animals like lard. Not all non-animals fats are healthy. Coconut oil and palm oils have lots of saturated fat in them.

#4 - Cooking With Grains

When you eat grains, you might be thinking you're eating healthier. But unless those grains are whole, in their natural state, not refined and processed, then they're less healthy.

You should be finding breads and beans that are still whole, not processed and stripped of their nutrients. It can be hard to get used to but try various types to find what tastes best to you.

Also try a new slew of grains - things you may not have ever tasted before like quinoa. Look up flavorful recipes and see how you like it. Or, if you see it on a menu at a restaurant, give it a shot!

#5 - Cooking With Vegetables

It's been mentioned before, but the less you cook your vegetables, the better they are for you. Heat depletes them of their vitamins and minerals. So lightly steam or sauté and then eat them.

Better yet, eat them raw! There are many foods that taste wonderful raw, including baby spinach, turnips, cauliflower, broccoli, carrots, and more.

#6 - Tweak Your Recipes for Improved Health

You probably have some favorite recipes lying around that are your "go to" meals for things like special occasions - or even everyday life!

Look at how you can make each meal healthier and over time, you'll cut back on a lot of calories, salt and unhealthy ingredients.

For example, if a recipe calls for one egg, use double the measurements - of the egg whites only!

Or if it calls for something like sour cream or cottage cheese, you don't have to lose all of the flavor with a fat-free version, but go light or reduced fat instead.

Use fresh seasoning that you develop to your own tastes rather than seasoning packets that stuff a whole bunch of salt in them. Try using peppers for added flavor - they're also a great way to kickstart your metabolism!

We hope you found this report helpful to you and that you will put the content to good use for improving your health and wellbeing.

Learn more about improving your general health by getting better Nutrition for your Cells

We also have a free report that you can download when you are there about this subject!

We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.

Contact Us if you would like a free private consultation with us about your health online.

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Warren’s Notes :


Today we have been talking about changing the way we live to look after our overall health. Cooking more of our own food, thinking a little more about the ingredients we use. Relatively small changes to apply over the long term so we are more healthy as we age.

I was talking last month abut the 'Steptember' challenge to walk 10,000 steps a day.

That is one of those things that is 'Easy to do, but easy Bot to do' as Jim Rohn used to say.

During September it was pretty structured and accountable. I decided that for it to really have a health benefit then it needed to be done over 90 days and then reviewed after that. In other words, something fairly gentle to add into the lifestyle for long term benefit.

Another month has slipped by and I am pleased to say that I've been able to keep up the min 10,000 steps a day. I'm not sure what the outcome is because I've not been checking weight or anything during the month, just doing the steps. Come end of November it will be interesting to see what progress with overall fitness and weight/shape has happened.

We are moving towards Summer here. Days are getting longer and the weather is dry, dry dry. On the news tonight they said that this time last year soil moisture levels in the topsoil was 10%. This year it is 1%. Bit scary. They are forecasting a seriously bad bush fire season in Australia,

On the other hand the fruit trees are full. We have 11 different trees in our yard and they are all full. If we can keep the birds out of them then there will be a bountiful harvest.

Vegetable patch is exploding as well, and chooks are laying eggs every day.

Overall life here is pretty good. I hope you are finding good things happening in your world as well.

Warm wishes

The Health Success Site

Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!

I'm a real person, with a passion for helping people, so drop me a line!

Have a Laff!

A compilation of statements from actual grade school papers:

1. Ancient Egypt was inhabited by mummies and they all wrote in Hydraulics. They lived in the Sarah Dessert and the climate of the Sarah is such that the inhabitants have to live elsewhere.

2. Moses led the Hebrew slaves to the Red sea, where they made unleavened bread which is bread made without any ingredients. Moses went up on Mount Cyanide to get the ten commandments. He died before he ever reached Canada.

3. Solomon had three hundred wives and seven hundred porcupines.

4. The Greeks were a highly sculptured people, and without them we wouldn't have history. The Greeks also had Myths. A Myth is a female moth.

5. Actually, Homer was not written by Homer but by another man of that name.

6. Socrates was a famous Greek teacher who went around giving people advice. They killed him. Socrates died from an overdose of wedlock. After his death his career suffered a dramatic decline.

7. Eventually the Romans conquered the Greeks. History calls people Romans because they never stayed in one place for long.

8. Julius Caesar extinguished himself on the battlefields of Gaul. The ides of March murdered him because they thought he was going to be made King. Dying, he gasped out: 'Tee hee, Brutus.'

9. Joan of Arc was burnt to a steak and was canonized by Bernard Shaw. Finally Magna Carta provided that no man should be hanged twice for the same offense.

10. Another story was William Tell who shot an arrow through an apple while standing on his sons head.

11. Queen Elizabeth was the 'Virgin Queen.' As a Queen she was a great success. When she exposed herself before her troops they all shouted 'hurrah.'

12. It was an age of great inventions and discoveries. Gutenberg invented removable type and the Bible. Another important invention was the circulation of blood. Sir Walter Raleigh is a historical figure because he invented cigarettes and started smoking. Sir Francis Drake circumcised the world with a 100 foot clipper.

13. The greatest writer of the Renaissance was William Shakespeare. He was born in the year 1564, supposedly on his birthday. He never made much money and is famous only because of his plays. He wrote tragedies, comedies, and hysterectomies, all in Islamic pentameter. Romeo and Juliet are an example of heroic couplet. Romeo's last wish was to be laid by Juliet.

14. Writing at the same time as Shakespeare was Miguel Cervantes. He wrote Donkey Hote. The next great author was John Milton. Milton wrote Paradise Lost. Then his wife died and he wrote Paradise Regained.

15. One of the causes of the Revolutionary War was the English put tacks in their tea. Also the colonists would send their parcels through the post without stamps. Finally the colonists won the war and no longer had to pay for taxis. Delegates from the original 13 states formed the contented congress. Thomas Jefferson, a virgin, and Benjamin Franklin were two singers of the declaration of independence. Franklin discovered electricity by rubbing two cats backwards and declared, 'A horse divided against itself cannot stand.' Franklin died in 1790 and is still dead.

16. Johann Bach wrote a great many musical compositions and had a large number of children. In between he practiced on an old spinster which he kept up in his attic. Bach died from 1750 to the present. Bach was the most famous composer in the world and so was Handel. Handel was half German and Half Italian and half English. He was very large.

17. Beethoven wrote music even though he was deaf. He was so deaf he wrote loud music. He took long walks in the forest even when everyone was calling for him. Beethoven expired in 1827 and later died from this.

18. The ninteenth century was a time of a great many thoughts and inventions. People stopped reproducing by hand and started reproducing by machine. The invention of the steam boat caused a network of rivers to spring up. Cyrus McCormick invented the McCormick raper, which did the work of a hundred men.

19. Louis Paster discovered a cure for rabbis. Charles Darwin was a naturalist who wrote the organ of the species. Madam Curie discovered radio. And Karl Marx became one of the Marx Brothers.

20. The first world war, caused by the assignation of the Arch- Duck by an anahist, ushered in a new error in the anals of human history.

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Thank you for joining us this week, I hope that you have found some extra motivation and inspiration to achieve lifetime optimal health!

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Your Editor,
Warren Tattersall


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