Last Christmas I gave myself the best gift ever, a fuzzy logic rice and slow cooker! Now, the really good news is that it hasn’t been collecting dust, but with the help of a great cookbook that I purchased at the same time, I am using the rice cooker regularly.

What’s amazing is that from the very first dish on, every meal has turned out perfect. So far, I’ve been using the rice cooker to make steel-cut oats, several types of risotto, jook – a type of rice soup, and quinoa. And I know I’ve only scratched the surface of what this rice cooker is capable of. I still haven’t tried making a soup or stew using the slow cooker function, and I am planning on using it to cook other types of grains and beans as well.

Oh, and did I mention clean-up is a snap too? I know you’ll love this rice cooker.

Without this rice cooker, I would have never even thought of trying to cook steel-cut oats. Way too much work! Now I can enjoy this delicious breakfast, which I know is much healthier than the quick oats I used to eat. If you think this is pretty cool, it gets even better! Not only can it cook those steel-cut oats for me without much fuzz, I can actually throw in the oats, water, and a little salt before going to bed, set the timer, and wake up to the wonderful smell of freshly cooked oats.

After I get up, the rice cooker is automatically set to keep the oats warm. I open up the lid, give the oats a good stir and add some agave syrup and frozen blueberries. Then I close the lid again and leave the cooker on the keep warm setting. Ten to fifteen minutes later the blueberries have thawed and I ladle the oats into a bowl. Quick, simple, and delicious!

I am planning on sharing some more of the recipes I use, modify, or invent in some upcoming posts.

Bottom line, I highly recommend you add a rice cooker to your kitchen now. The one I got is a very advanced rice cooker, yet the reasonable price really surprised me. You can check out the current price and availability here:

Sanyo ECJ-D100S 10-Cup Micro-Computerized Rice Cooker/Steamer, White with Stainless Accent

And here’s also the link to the cook book that makes the use of the rice cooker insanely simple:

The Ultimate Rice Cooker Cookbook : 250 No-Fail Recipes for Pilafs, Risottos, Polenta, Chilis, Soups, Porridges, Puddings and More, from Start to Finish in Your Rice Cooker

Do you have any tricks to simplify cooking for you and your family? Please share them with me and the other readers in the comments section.

Technorati Tags: cooking – rice cooker – breakfast – cookbook – steel-cut oats – recipe

You might have grown up the same way and it is now really hard for you to form the habit of drinking water.

Well, first off you might wonder why you should care. Why would you want to drink water? It’s no secret that a large part of our body is made up of water. So obviously, if the body consists of water, it needs water, just like it needs all the other nutrients it consists of or needs for energy production.

Most people that don’t drink enough water are in a constant state of being dehydrated. Did you know that thirst can easily be confused with hunger? Dehydration can also cause headaches and take away your energy.

If you are interested in losing weight, drinking water has its advantages. First, if you replace high calorie / high sugar sodas with water, you just reduced your calorie intake significantly without having to diet.

Also, what happens when you lose weight, as the fat practically melts away, lots of toxins are set free that were stored in your fat cells. You need to drink plenty of water to flush out those toxins from your body.

If you exercise and sweat, you need to drink even more water to replace the fluids lost.

Water also serves for transporting nutrients throughout the body. A large part of vitamins are water-soluble. So if you take your multi-vitamin, but don’t drink enough water, you will not get the desired benefits.

By now you are getting a better idea of how important it is to drink water. Now the question is: How do you get started?

What you need to do is form a habit of drinking water. It’s a good idea to drink a glass of water first thing in the morning, since you haven’t had any water for many hours by then and are dehydrated.

You might also consider drinking 1 glass of water before each meal. This way, you will know whether your hunger feeling was actually thirst, and you will slightly fill your stomach, so that you will eat less, which again comes in handy if you are trying to lose weight.

As mentioned above, water consumption is really important when you exercise. Have water before, during, and after exercise.

If you’ve ever met me, you have also met my water bottle. I don’t go anywhere without it. I even keep a bottle of water in my car at all times. You can’t drink water if you don’t have access to it. I’ve installed an under the sink water filter in my kitchen, so that it is easy to refill my water bottles while saving money and preserving the environment.

When I finally started drinking water over 10 years ago, I basically did it by making the decision to do so. It’s like every other decision you make about your health. Commit to it!

And one last note… When I first started drinking water, I did end up going to the bathroom more often. I thought that eventually my bladder will get used to it, but that doesn’t seem to be true. Today I drink lots of water, and I go to the bathroom plenty. Unless you don’t have access to a bathroom, this really isn’t a bad thing!

Technorati Tags: drink water – exercise – weight loss – health

Are you looking to get more fiber into your diet? Think it has to taste awful? Think again!
Here’s a quick meal I put together that’s bursting with fiber, protein, and good taste.

All it takes is three simple ingredients:

• 2 high-fiber, low-carb tortillas (found at Walmart),
• About half a can of black beans and brown rice (found at the local health-food store),
• And a couple of tablespoons of hardwood smoked pulled pork (found at Costco).

No cooking involved (pork came cooked and was prepared in microwave). Just pop into your microwave, roll up, and Voila!

A quick, delicious and wholesome meal. Enjoy!

In the past, research often didn’t set apart the negative effects of coffee from smoking, because so many coffee drinkers were also smokers. This has now changed and given us information we didn’t have in the past.

We also need to keep in mind that the health benefits described in this article refer to drinking coffee as a whole, not just caffeinated beverages.
Coffee is only 2% caffeine and 98% other bio-active ingredients.

Coffee may protect against diabetes, liver cancer, cirrhosis and Parkinson’s disease.

Diabetes – Coffee, regular and decaf, can lower the risk of Type 2 diabetes. The ingredients in coffee slow the uptake of sugar in the intestines,  boost insulin, and help slow glucose absorption.

Liver Cancer – While research hasn’t come up with much on the prevention of cancer in general, liver cancer has been the exception. Research is very consistent in showing a drop in liver cancer risk with coffee consumption. There is some evidence that it may lower colon cancer risk as well.

Cirrhosis – Here researchers aren’t sure whether it is coffee or caffeine that might protect the liver from cirrhosis, especially when caused by alcoholism.

Parkinson’s Disease – It is definitely the caffeine that protects from this disease and more effectively in men than in women (when not on hormone replacement therapy). All it takes is one cup of coffee a day to cut your risk in half.

Athletic and Mental Performance – Caffeine has always been known to improve athletic performance, but has a better effect if not used regularly. The same applies to better mental performance. So drink up before athletic events or tests at school.

Enjoy a cup of coffee a day guilt-free!

Technorati Tags: coffee,caffeine,health,diabetes,cancer,Parkinson’s disease,scientific research,cirrhosis

I personally eat very slowly, chew my food thoroughly, and oftentimes put my utensils down between bites. I would consider that a healthy way of eating. However, I usually am not that focused or free from distractions when I eat.

Now I’ve tried eating free of distractions, but what happened was that I would finish my meal in record time. I would eat bite after bite without putting my silverware down and be finished in 10 – 15 minutes, when the same meal would have taken me 30 minutes under “normal circumstances.”

Therefore I don’t believe that the focused way of eating is better, and I also don’t think that I can begin feeling full in 10 minutes.

What is your experience? What works better for you? Let me know what you think and in the meantime, I will stay distracted while eating slowly.

Technorati Tags: healthy meal,nutrition,diet,weight loss,how to eat

Remember, breakfast can be a large meal for you because you have all day to burn the calories from it. On the other hand, dinner should be your smallest meal, since it’s typically only a few hours before bed time during which you might not even be physically active.

Following is a video I shot explaining what I currently eat for breakfast and why. No cooking involved. Quick, easy, and healthy.

If you liked the video, I’d appreciate your feedback and any suggestions for future videos you’d like to see here. Thank you!

Technorati Tags: health,fitness,nutrition,weight loss,breakfast,cereal,almond milk

Toxins are in our environment, our foods, even in our minds, and eventually collect in our bodies.
There they can:

• cause inflammation,
• make us feel sluggish,
• cause bloating and headaches,
• prevent us from being able to lose weight,
• and even cause serious illness like heart disease and cancer.

How do I go about freeing my body from toxins?

To successfully detoxify your body, you must approach it in several ways:

• cleaning up your diet from processed foods, sugar, and caffeine or fasting,
• stress-relief in the form of breathing and meditation exercises and / or yoga,
• flushing out the toxins by drinking lots of water, taking hot / cold showers, sauna visits, and massages,
• and journaling to identify toxic behaviors or relationships in our life.

Are there reasons not to go on a detox?

Yes, there a reasons you should avoid going on a fast or detox.
Some of them include:

• if you are pregnant or nursing,
• if you are taking medication for a chronic condition,
• have cancer or another terminal illness,
• have mental illness,
• have hyperthyroidism,
• or have an autoimmune disease.

You also probably shouldn’t start a detox if you are feeling sick or have a busy and stressful time ahead of you.

To fast or not to fast?

Personally, I have never tried a fast. Being used to eating at least 5 meals a day and not being able to do anything without starting the day with breakfast, I cannot imagine not eating. A fasting detox will always be shorter than an eating one and for some people they work well.

A detoxification with organic, unprocessed foods will give you a chance to learn about good nutrition and see how good it can make you feel. It can also prove to you that those cravings for unhealthy foods go away. The transition to eating a normal diet is also easier than transitioning from a fast.

The detoxification I’ve tried before included a lot of liquids like vegetable juices and broth, and rice protein shakes. At first it was hard to feel satiated from "liquid food" even though they provided the same calories and nutrition solid food provides.

The first couple of days are the hardest, as you may experience fatigue, headaches, and other withdrawal and detoxification symptoms. After that it does get easier, though, and your energy and mood will improve.
It is important to get lots of rest and incorporate all the parts of a detox mentioned above.

The detox I followed for 5 weeks last year was " The Detox Box" by Mark Hyman, M.D.

I highly recommend you read some of Mark Hyman M.D.’s books as well.

Read my other posts on detoxification.

Technorati Tags: detoxification,detox,toxins,fast,diet,weight loss,inflammation,Mark Hyman

1. Don’t arrive hungry – Don’t skip lunch in anticipation of the feast to come. You want to keep your blood sugar stable throughout the day. Aim for a lighter lunch like a salad with tuna or chicken.
2. Start with salad or water – At the beginning of the meal fill up with a salad or a full glass of water. This will make you feel full sooner and prevent you from eating way too much.
3. Watch portion size – Watch your portion size! A good measure is the size of your fist. Use it to determine the amount of each food group – starchy carbohydrates (stuffing and sweet potato), fibrous carbohydrates (green beans, broccoli), and protein (turkey).
4. Eat lots of vegetables – Vegetables should take up at least half of your plate. They provide nutrition and fiber! You can’t possibly overeat on fibrous vegetables like beans, carrots, broccoli, kale, etc.
5. Eat white meat – Whether you eat white or dark meat, make sure to remove the skin from your turkey. The white meat of the turkey contains the least fat and is your best choice. However, I love the dark meat too. To balance things out I choose half white meat and half dark meat.
6. Skip the bread – Growing up in Germany, bread was the meal. We never used it as an addition to a complete meal that already contains carbohydrates. The stuffing and sweet potatoes in your Thanksgiving meal provide plenty of starchy carbs, and there’s no need to add bread. Again remember, always go light on starchy carbohydrates and heavy on fibrous carbohydrates.
7. Use cranberry sauce instead of gravy – Now I know this is more of a personal preference, but what I’ve done for years now is skip the high fat gravy and use plenty of healthy cranberry sauce to moisten the meal. Cranberries contain antioxidants and other phytonutrients that may help protect against heart disease and cancer. They also keep your urinary tract in great shape. Watch the sugar content, though. Some cranberry sauces have too much added sugar.
8. Eat slowly – This is one of my favorites, as I am the unbeaten champion when it comes to eating slowly. Pay attention to what you are eating. Chew your food thoroughly as digestion begins in the mouth. Get a chance to feel when you are full. A few tricks to this are eating with your eyes closed (maybe not during Thanksgiving dinner, though), and putting your silverware down between bites.
9. Enjoy leftovers – I don’t know about you, but I love leftovers! No need to finish everything served for Thanksgiving as there is the entire long weekend during which to enjoy leftovers and with that quick and easy meal preparation. So, don’t stuff yourself, that’s the turkey’s job!
10. Go for a walk – A light walk feels good after any meal. Instead of chatting with the family at the table or in front of the TV, get everyone out for a walk outside breathing fresh air. Walking upright after a meal may even prevent heartburn.

Happy Thanksgiving!

Technorati Tags: thanksgiving,turkey,cranberry,nutrition,walking,portion size,carbohydrates,healthy meal

The patented process they claim to use to bake their goods alone scares the hell out of me. Has this been tested on rats?
I hate to break it to you, but weight loss is not easy, and diet alone does not work in the long-term. All diets work short-term, none are a solution to the ever growing obesity problem.

"Oh darn, you mean I actually have to eat real food (the ones you are supposed to add to the MedWell123 diet) like fresh vegetables and lean meats and begin an exercise program of at least 30 minutes daily to improve my health, lose weight, and prevent rather than manage my diabetes?"

Yes, now you’ve got it! That is the truth and you can believe me, because I am not a doctor that has never ever studied health nor nutrition, and I am not making any money off of telling you this!

Pastas, bread, bagels, croutons and cookies. Yummy. Just what the doctor ordered. Literally! Only because this junk has a relationship of 1-2-3 of fat, protein, and carbohydrates doesn’t mean it contains the right fats, proteins, and carbohydrates.

And can you believe that right on their home page they have a typo that reads this diet will make you "metally clearer." Maybe that’s their secret ingredient – metal.

And get this, three paragraphs is all the information you will get about these products on their web site!!!

So, to sum it all up, they are selling you a bunch of unhealthy foods in boxes, won’t tell you what’s in them or what process they use to prepare the food, nor do they supply any advice on how to use the products and create a healthy nutrition plan with them.

Now I have only one question, how did this ever make the news?

I’d love to hear your thoughts. And in case I wasn’t clear, I am begging you, don’t spend any money on this latest fad!

Technorati Tags: MedWell123,diet,exercise,fad,nutrition,diet review

You can now block up to 500 carb calories per meal with this amazing all natural supplement – Nutrilite Carb Blocker 2.  It is the first supplement to help block absorption of both sugars and starches. It works by inhibiting the activity of digestive enzymes whose job it is to break down carbohydrates for your body to absorb and store as fat.

Nutrilite Carb Blocker 2 is a natural, ephedra-free dietary supplement that’s made from fermented soy and white kidney bean extracts. It can be a great addition to your sensible weight-loss plan that includes eating healthier, smaller portions and exercising more often.

It takes an energy expenditure (negative energy balance) of 3500 calories to lose 1 pound of body weight, so when you block 500 calories a day you will block a total of 3500 calories a week, which should result in 1 pound lost. Recommended weight loss is only 1 – 2 pounds a week, which is healthy and sustainable. Nutrilite Carb Blocker 2 can help you stay right on target!

Nutrilite Carb Blocker 2:

• Is a gentle way to help control calorie absorption from table sugar and starches such as breads, cereals, pasta, rice, potatoes, peas, dried beans, and other carbohydrate-rich foods.
• Still gives your body the benefit of the vitamins, minerals, and fiber found in carbohydrate-containing foods.
• Provides natural, non-stimulating carbohydrate control.
• Helps keep you feeling fuller, longer.

Nutrilite Carb Blocker 2 is not available in stores, but you can get it now online at the eCoachBiggi.com Online Store.
(Also remember our 180 day satisfaction guarantee and free shipping on qualifying orders over $75!)

Technorati Tags: carbohydrates,carbs,Atkins,diet,weight loss,nutrition