Cure Binge Eating Disorder by Making a Small Change to Your Diet

Is it their even a cure? What would be the treatment? What should I eat?

I am going to answer all of these questions with focus on the proper way to eat.

Is it possible? Yes! in fact everyday I read,hear, or am emailed from one of my clients that tell me about major progress and or them defeating "Binge Eating Disorder".

The Treatment-From a diet stand point the first thing to recognize is that we overeat "junk"! In fact the truth is we waste our calories on poorly nutrient dense foods like ice cream, cookies,cakes, and chips. These foods raise sugar level which cause the addictions and low energy levels!

The Cure- So if you have to consume these large meals to feel satisfied try more nutrient dense, natural foods like green veggies, pizza, and other balanced meals.

The Perfect Diet-

As a nutritionist I teach balance meals. Think of food as a source of energy first and a treat second.

Take a look at one of my student's food log who's been suffering "binge eating disorder":

Breakfast: 3 Pancakes,8oz OJ, (Syrup and butter)

snacks: 2 Yogurt cups (one per snack period)

Lunch: Chicken Whopper

Dinner: 6oz. steak, 1/2 cup rice, and corn

Clearly she's not holding back. But... With this balance, and even these portions she's losing weight. She's has more energy. But more importantly she doesn't use food to cover up some mental let down. "Now we all have emotional set backs but it's important to not use food to combat them!"

How to Make a Quick and Easy Breakfast of Sausage and Pancakes

Are you one of those people who has trouble getting started in the morning? Get a coffee pot with a timer, prepare it the night before and having your coffee waiting when you get up. Then make some Chicken Apple Sausage and make pancakes with batter from your refrigerator. Both recipes are easy enough even for sleepyheads. This tasty healthy alternative to fatty pork sausage is easy to make and cooks in minutes. The Pancake Batter will keep up to a week in the refrigerator.

CHICKEN APPLE SAUSAGE

1 large Granny Smith apple, peeled, cored, diced
2 tsp poultry seasoning
1 tsp salt
1/4 tsp pepper
1/8 tsp sage
1 lb lean ground chicken

In a large bowl, combine the apple, poultry seasoning, salt, pepper, and sage. Crumble the ground chicken over the mixture and mix well. Divide mixture into 8 equal parts and form into patties. Spray a large skillet with nonstick cooking spray and heat over medium heat. Add the patties to the heated skillet and cook 5 to 6 minutes per side or until no longer pink and cooked through. Drain on paper toweling, if needed.

Per pattie: 92 calories, 4 g carbs, 9 g protein

You can freeze these patties either before or after cooking, if desired. Wrap individually for convenience.

REFRIGERATOR PANCAKE BATTER

2 cups all-purpose flour
4 1/2 tsp baking powder
1 tsp salt
1/2 cup sugar
1/4 cup butter, melted
2 eggs, lightly beaten
1 3/4 cups milk

Mix flour, baking powder, salt and sugar together in a bowl with a tight fitting lid. Add butter, eggs, and milk to the dry mixture; stir until blended. Use for pancakes or waffles. Store in refrigerator up to a week. (Mixture will separate so stir to remix before using.)

Enjoy!

Pancake Day

Don't you just love Pancakes? I certainly do! all of my life I have never missed tosssing pancakes on Shrove Tuesday, I never made pancakes today as my daughter wanted to make them. Anyway here I have included some customs for Shrove Tuesday.

Enjoy!

A famous pancake race at Olney in Buckinghamshire has been held since 1445.

Many towns throughout England held traditional Shrove Tuesday football ('Mob Football') games dating as far back as the 12th century. The practice mostly died out with the passing of the 1835 Highways Act, which banned the playing of football on public highways, but a number of towns have managed to maintain the tradition to the present day including Alnwick in Northumberland, Ashbourne in Derbyshire (called the Royal Shrovetide Football Match), Atherstone in Warwickshire,Sedgefield (called the Ball Game) in County Durham, and St Columb Major (called Hurling the Silver Ball) in Cornwall

In Ireland, Australia, and Canada, Shrove Tuesday is known as "Pancake Tuesday", while in Britain it is popularly known as "Pancake Day". In both regions the traditional pancake is a very thin one which is served immediately sprinkled with caster sugar and a dash of fresh lemon juice or alternatively drizzled with Golden syrup.

In the Canadian province of Newfoundland, household objects are baked into the pancakes and served to family members. Rings, thimbles, thread, coins, and other objects all have meanings associated with them. The lucky one to find coins in their pancake will be rich, the finder of the ring will be the first married, and the finder of the thimble will be a seamstress or tailor. Children have great fun with the tradition, and often eat more than their fill of pancakes in search of a desired object.

Pancakes are eaten to use up milk and eggs, which are not eaten during Lent, and would otherwise spoil during this period.

Making a Smooth White Sauce - The Basis of Many Recipes

White sauce is the basis of hundreds of casseroles, soups, vegetable, and meat sauces. When you know how to make a white sauce, you know how to make veloute sauce, cheese sauce, onion sauce, curry sauce, and others. You can buy white sauce packets and, while some are good, others taste artificial.

Nothing tastes as good as homemade sauce. I've been cooking for decades, but sometimes my sauce is lumpy because I am not paying close attention to what I am doing. Follow these tips and you will have a smooth white sauce every time.

1. Use a heavy-bottomed pan. This tip comes from the Epicurious website. Like most recipes, the recipe for white sauce on the website starts with butter.

2. Warm milk beforehand. This tip also comes from the Epicurious website. However, you can make a smooth sauce with cold milk if you are careful.

3. Stir/whisk the sauce constantly. According to the cooks.com website, you should stir the sauce constantly until it boils. Reduce the heat and cook a bit more, whisking constantly, until the sauce is smooth and thick.

4. Watch for sticking. Sometimes the flour in the sauce sticks to the bottom rim of the pan. You can feel this with the spoon or whisk when it starts to happen. To prevent lumping, remove the sauce from the heat, and scrape the bottom rim with a heat-proof spatula.

5. Use granular flour. I can make white sauce with regular flour, but prefer to use granuar (gravy) flour because it is less apt to lump.

Most white sauce recipes call for regular or evaporated milk. My husband and I eat a low fat diet, so I use skim milk. I also use a butter-margarine blend to make the roux. Here is my recipe for white sauce.

INGREDIENTS

1 tablespoon butter-margarine blend

1 1/2 tablespoons gravy flour

dash low-sodium salt

1 cup skim milk

METHOD

Melt butter-margarine blend in a small saucepan. If you have a glass stove top, make sure the saucepan has a flat bottom and fits the burner. Whisk in gravy flour and salt. Cook roux for a few seconds. Add milk, whisking constantly, and cook over medium heat until the sauce thickens.

You can change the flavor of your sauce by adding:

* freshly grated nutmeg (nice with creamed spinach)

* onion powder

* garlic powder (I do this if I'm making Alfredo sauce.)

* light cream cheese (about 2 tablespoons)

* Parmesan cheese (2-3 tablespoons)

* Cheddar cheese (1/3 cup)

* fresh lemon juice (about 1 tablespoon)

* chicken or fish stock instead of milk (Veloute sauce)

After you have made white sauce a dozen times or so you will know the recipe by heart. I hope you make it often and invent new and delicious dishes for your family.

Copyright 2008 by Harriet Hodgson

Foods to Prepare For a Picky Eater

Picky eaters come in all ages. You may be dealing with a fussy two year old or a spouse who cannot tolerate green vegetables. Either way, you can choose to hide vegetables in your meals or you can increase their nutrition levels by tweaking what they eat in many different ways, with or without their knowledge.

Many parents opt to hide vegetables in other meals. They may add shredded zucchini in the spaghetti or make pink pancakes using beet juice. Others may choose fortified breads or pastas or choose whole wheat options. While some experts believe that hiding vegetables in foods is wrong, it has long been used by parents as a way to sneak better nutrition into their kids' dinners. It also works with many adults who will happily eat a meal if they do not know what is in it.

Some studies are now suggesting that it is a normal part of development for children to go through a picky eating phase. Pediatricians may now tell parents not to worry so much about balancing each meal; they suggest that over the course of a week, a child's diet will tend to balance out. As long as a child is full of energy, growing properly and happy, their diet will adapt as they get older.

New studies are revealing that picky eating may be genetic, at least in part. They also suggest that it is perfectly normal for a person of any age to be reticent about eating something new. Repeated exposure to the new food is the key. It may take between five to fourteen days for a new food to be accepted, even when the new food is provided on a daily basis.

Adult picky eaters can be just as obstinate when it comes to eating a balanced diet. Finding additional ways to flavor a salad, for instance, may help make the food more palatable. Small steps may be required to make diet changes work rather than making a huge, radical change all at once. If they are not averse to adding vegetables to recipes where they will not be noticed, it may work very well.

Recipe for BBQ Pulled Chicken in the Slow Cooker

Added zucchini and oat bran boost the nutritional value of this fun meal.

What You Need

1-1/2 cups BBQ sauce
1 cup raw grated zucchini (peel before grating)
1/4 cup broth (vegetable or chicken)
2 Tablespoons oat bran
4 skinless chicken breasts on the bone
6 hamburger buns (whole grain if possible)
How to Make It

Mix the BBQ sauce, oat bran, broth and grated zucchini in your slow cooker. Add the chicken breasts and toss to coat them in the sauce.

Cover the cooker and cook for 5 hours on the low setting or 2-1/2 hours on the high setting. Do not remove the cover while cooking.

When finished, remove the chicken and shred the chicken from the bone using two forks. Toss the meat with the remaining BBQ sauce. Serve the shredded chicken on toasted hamburger buns.

Healthy Foods - What to Eat to Start Off Your Day

When it comes to eating healthy foods, I'm sure you've been told countless times that breakfast is the most important meal of the day. Of course, people never tell you the real reason behind eating a healthy breakfast every morning. They just tell you that a good breakfast will get you through the day. What they probably don't know is that a well balanced nutritious meal in the morning will lift your energy levels to prevent fatigue, prevent the loss of concentration and more.

If you are going to eat healthy foods, you are going to need to follow your meal schedule the way it is formatted. Too many people feel if they skip breakfast, it still will not affect their overall goals, but they are actually hurting themselves. Once you skip a breakfast here and there, it will eventually become a habit. These habits will lead to days of fatigue and days of lack of concentration. So if you don't won't your mornings to result to this, you will make sure you start your day off by eating breakfast.

Lots of people main reason for not starting their day off by eating a healthy breakfast is because they don't have time. Time can be made for you to prepare something to start off your day. If we can make time anything else, we can make time to make a healthy breakfast. It is important that we take a stand and take care of ourselves a little bit better.
For those of you that find it difficult to prepare yourself a meal for breakfast, here are a few ways to make life a little easier for you.

1. You can make some instant oatmeal which only requires milk or water and a couple of minutes in the microwave.
2. Warm up some frozen multi grain waffles, pancakes, or French toast along with fresh fruit.
3. An egg and a couple slices of toast.
4. Cereal bars can be a great alternative for breakfast.

Making yourself a nutritious breakfast does not have to be a difficult task. As long as you make something that is healthy and good for your body, there is no need to worry about how much time is put into making the meal. The key is to develop healthy habits to improve your lifestyle. Overtime, after adapting a healthy breakfast into your daily routine, your whole life will improve because of healthy foods.

Chicken Biryani Recipe - Secrets of Making a Perfect Biryani

Chicken Biryani is by far the most popular Indian rice recipe around the globe.

Biryani and Pulao are the two types of Indian rice recipes that form an integral part of any formal or even informal lunch or dinner. The main difference between the two is the cooking technique.

Biryani, is made from par boiled rice, which is then assembled with the other ingredients, sealed and put on "dum" (put on a very low heat, so that all the flavors inside the pot amalgamate well) for at least 45 minutes.

Pulao on the other hand, is made by tempering the rice in desi ghee (clarified butter) and spices. Exactly measured water is added to the rice. For 1 cup of rice 2 cups water is used. If using a pressure cooker, for every 1 cup of rice 1 and 1/4 of water is sufficient.

Use only good quality basmati rice for the best flavor and appearance. The key to making a good biryani lies in the way you par boil the rice. I cannot stress enough that never over cook the rice.

As far as the list of ingredients goes, please try to use all the ingredients. Each spice, contributes to the overall flavor. Most of the spices will be easily available at any supermarket or definitely at an Indian store.

Please don't get intimidated by the long list, most of them are spices used in a small amount. The onions have to be deep fried to a light brown color (this are called "barista"). Desi ghee (clarified butter) is also very essential.

There are two ways of making a chicken biryani, one is called Pakki biryani, in which you cook the meat separately and then layer it with the rice, seal and cook on a very low heat.

The other method is Kachi biryani, in which you marinate the meat, place it at the bottom of the pot and cover it up with par boiled rice, seal and cook on a very low heat.

This recipe is the layered chicken biryani in which chicken is cooked separately.

Making a chicken biryani is a lengthy process BUT totally worth it. Plus you make biryani only occasionally so do put your heart into making it and I promise it will turn out fabulous.

This recipe will easily serve 4-6.

So lets us begin.

The Ingredients required for a chicken biryani are

7-8 Onions (very thinly sliced and deep fried until light brown)
10-15 Cashews (fried in a little desi ghee/clarified butter)
1 Kg Chicken on the bone cut into 12 pieces
1 cup yogurt
2 Tsp Garlic paste
salt to taste
500 gm Basmati Rice (washed and soaked in salted water for at least half an hour)
3-4 Tbsp oil
Oil for frying the onions
6-7 cloves
2 (1 inch) Cinnamon
4 green Cardamoms
3 Bay leaves
1/4 Tsp Caraway seeds (shahi jeera/black cumin seeds)
4 large Tomatoes (chopped finely)
1/4 Tsp of mace powder
1/4 Tsp of grated Nutmeg
1 Tsp Coriander powder
1 Tsp red Chili powder (to taste)
1/2 Tsp Turmeric powder
2-3 green Chilies (to taste, chopped)
1 Tbsp Ginger (chopped)
1 Tbsp Garlic (chopped)
6-7 dried, pitted prunes
1/2 cup of milk
a few strands of Saffron (kesar)
3-4 Tbsp Desi ghee (clarified butter)
2 cups of fresh green Coriander (chopped)

STEP 1

Marination

Marinate the chicken pieces in 1 cup yogurt, 2 Tsp garlic paste and little salt, for a good 8 hours.

STEP 2

Making Barista (fried onions) for chicken biryani

Slice the onions very thinly (almost paper thin) using a sharp knife. Heat oil in a pan or kadai.
Separate the sliced onions using your finger tips. Put the onions in the oil and reduce the heat to medium-low.

Keep stirring the onions, so that they get evenly browned. The trick is to evenly and slowly brown the onions. If the flame is very high the onions will burn on the outside and remain watery on the inside.

Once a uniform color is obtained, drain on thick layer of kitchen paper, so that maximum oil is soaked. Keep these aside.
As they cool down, the onions will become crispy.

STEP 3

Boiling the rice

Boil the rice. For this take a BIG vessel (deep and wide), put lots of water in it, tip in the soaked rice along with 1 stick cinnamon, 3-4 cloves, 2 green cardamom, 1/4 tsp of Shahi jeera (caraway seeds) and more salt.

Remember that you should boil the rice in lots of water and salt (pretty much like a pasta). The rice should absorb the salt otherwise the biryani will be tasteless. Boil on a high flame and let the it boil vigorously on high flame for about 5-7 minutes.

You have to par cook the rice (meaning 3/4 cooked and rest will get cooked later). Do not over boil the rice. To check if the rice is done you can take a grain of rice out and press in between your thumb and forefinger. If the grain breaks into 3 parts, it means your rice is cooked just right. Now strain the rice and spread it out on a flat tray or surface, so that it cools faster.

STEP 4

Preparing the chicken

Heat oil in a deep pan, add the remaining bay leaves, cloves, cinnamon and green cardamoms. When they crackle, add the ginger, garlic and chilies. Saute for a minute and add the marinated chicken, along with the marinade. Cook on a medium heat till all the water dries up (water from the chicken and yogurt).

Add the tomatoes, 1/3 of the fried onions, all the powdered spices, salt and cook till all the water from the tomatoes dries up. If the chicken is cooking too quickly then either cook on a high flame to fasten the evaporation or remove the chicken pieces aside.

The chicken should be just cooked and dry (because it will get
cooked further in the final step and if any water is left in it the rice will become soggy).

Once done, sneak a taste, adjust the seasoning. Mix in the dried prunes.

STEP 5

Make saffron milk

In 1/2 cup of warm milk crush a pinch of saffron strands and put some whole strands. Wait till it turns yellow. Keep on one side.

Final STEP Assembling the chicken biryani

Use a deep heavy bottom pan with a lid.

First spread some desi ghee at the bottom of the pan.
Second a layer of rice, followed by a layer of chicken. Now sprinkle a generous handful of chopped coriander and fried onions.

Repeat the layers with rice being the top most layer. Sprinkle the leftover onions and all the cashews.

Pour the milk and saffron on the top using a spoon, evenly covering the whole area.

Once all layers are set, take melted desi ghee and with a spoon pour it around the rim of the vessel and a little on the rice.
Close the lid and seal.

There are 2 ways to seal the lid in order to prevent the steam from escaping.

1) Take a large foil, cover the pot/vessel with it and place the lid on top.

2) Take some dough made from whole wheat flour. Roll it into a thin strip and stick it going around the rim of the pan half on the lid and half on the pan in order to seal the whole pan.

Keep this pot on a very low heat for 45 minutes. Place this pan on top of a cast iron tawa (on which chapatis are made) or another heavy bottom pan in order to prevent the bottom layer of rice from getting burnt.

After 45 minutes turn off the heat. Let it stand for 5 minutes and open.

Enjoy the delicious chicken biryani!!!

Note:- Please don't eat the bay leaves and the other whole spices. They are used to add flavor. You can remove them to one side.