It is cold and flu season and I’ve noticed a lot of people coughing, sniffling. Or just walking around sick. Because I want to make sure I don’t get a cold or the flu. I’m taking a few extra precautions. Here are some helpful hints that have worked for me each year in staying healthy during cold and flu season.
1. Wash your hands often especially during the winter season. And when you see others around you sick and sneezing and coughing or just sniffling. Wash your hands even more often. This helps to get rid of germs that linger on door knobs and other items we touch.
4. Add lemons and oranges to your grocery cart often. Keep these in the house and do EAT them when you are snacking. The citrus and vitamin
C are a must to keep your defenses up. Research shows vitamin C has a lot of cold fighting powers. I have found eating citrus helps stops the sniffles if they start.
5. Drink ginger tea often. This relieves the congestion, clears the sinuses, just makes you feel better. Keeps you hydrated and the honey soothes your throat. The tea also has the benefits of antioxidants.
8. Chicken soup, have some often during cold and flu season. This seems to be very effective, it makes you feel warm and quiets your agitation when you are feeling run down and tired. I will usually keep this on hand or make some if needed.
9. Add some Echinacea or drink some echinacea tea. This boosts your immune system. Drink this before and definitely when you start feeling tired, as if you are getting sick.
10. Get plenty of sleep, a rested body is really the best defense aganist the cold and flu. A rested body can direct its energy to fighting off germs and handle the onslaught of the cold frigid winter season.
11. If you see you are getting sick, see your doctor.
12. Keep menthol ointment (use as directed) on hand for your nose in case you get the sniffles. It will keep your nose from getting so sore, also vaseline will help with that.
-Salt Water gargle, helps should you get a sore throat. Simply mix a teaspoon in warm water and gargle when your throat feels scratchy about 4 times daily.
Take care of your health. I hope this informatioin helps some.
Thanks for reading and please leave comments below.
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Fish is the best food source of two omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Salmon is rich in benefits of this type. Salmon is one of the healthiest fish in the sea.
These omega-3s are linked to numerous health benefits. These two omega-3 fatty acids are found in the rich oils of Salmon. The form of Omega-3s called DHA are absorbed easily and will keep your heart, brain and joints working well. This is very nice.
These Omega-3 fatty acids are also linked to better memory and blood health. They’re heart healthy and may serve as an appetite suppressant.
Omega-3s make platelets in the blood less likely to stick together. This may reduce the inflammatory processes in blood vessels. This may also reduce blood clotting and therefore lessening the chances of a heart attack. This may also make the heart less susceptible to dangerous rhythm abnormalities.
Wild caught Salmon has 500 mg of DHA per ounce. Wild salmon may have fewer pollutants and antibiotics than the farmed salmon. Salmon is also high in vitamin D, which is important for nutrient absorption. It provides a really nice amount of nutrients. Some of these nutrients are:
It is best to buy Salmon the day you want to eat it. If you buy it on a hot day, its good to have it packed on ice this will keep it chilled until you get it home.
How do I choose the best Salmon?
It should be fresh and firm enough that it springs back when you gently press the rich pink flesh. It should be translucent and moist. There should be no liquid pooling around it. It should not have a fishy smell. Instead it should smell sweet. Keep in mind that if its marked down its probably not so fresh.
If you cannot find fresh salmon, there are other options:
Frozen Salmon – if you choose to buy frozen salmon. Buy a good quality frozen salmon and keep it frozen until you are ready to cook it. If you buy it frozen, the package usually says to thaw it in the refrigerator.
Smoked Salmon – its better to buy this one at a seafood counter. There are also some really great brands that are vacuum-sealed. Make sure to buy this from a reputable store.
Canned Salmon – choose one that contains the soft edible bones. This one will provide a nice amount of calcium. Canned Salmon is really good to keep in your cabinet. I keep a couple of cans, with no salt added on hand. It is tasty and goes great in quick salads for lunch or a small snack mid-day and on the weekend.
Types of Salmon:
1. Sockeye salmon – has a dark red flesh. It is the best Salmon. It has the best flavor. This one is usually available in most markets. It is sold fresh and is also canned.
2. Atlantic salmon, from the Atlantic waters. This appears to be available most of the time in the markets. It is also a good choice and tastes good.
3. Coho salmon (silver, medium-red) this one is found in the coastal waters of Alaska. This one is rich in flavor. It is also a good choice.
4. Chinook salmon (king, spring) this is found in the cold icy waters of the North Pacific. I like this one a lot.
5. Chum salmon, this one is lean and firm, coarse, has a pale flesh. This fish can usually be found in stores in the fall.
6. Pink salmon – This is the leanest salmon and is also from the pacific waters. It has a pink flesh. Mostly canned.
How can I prepare it – you ask?
Try grilling your salmon. When grilled it is delicious, delicate and moist. It is very flavorful. It only takes a few minutes to prepare. So this makes for a fast easy delicious meal.
You can also bake it. When baked it comes out delicately flaky and very tasteful. It has a wonderful aroma when taken from the oven It takes about 8 minutes total to bake. Be careful of the portion size. Remember portion control is important. Salmon is really delicious, I haven’t had one I didn’t like.
Want more flavor?
You can add a little wasabi to a salmon marinade.
Did you know?
There are some other sources of Omega-3s:
An egg offers 75 – 150 mg.
Sardines offers 350 mg per ounce.
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Pancakes can make a great start to the day. But choose a MultiGrain Pancake Mix. It is a healthier choice. Healthier than a mix with white flour. It will have a nutty consistency, not to mention the nutritional benefits. I came up with a strawberry topping pancake recipe strictly because I wanted something different for breakfast. I was more hungry than usual and this recipe was just the thing to manage that craving.
Choose a pancake mix that offers ingredients like, Wheat flour, Barley flour, Rolled Oats, Brown Rice. These will offer some calcium, fiber and Iron. So you’ll have a good start right up front.
For the Pancakes, you’ll need:
2 cups Pancake Mix (Multigrain best)
2 egg whites
3 tablespoons oil
1 medium griddle or non stick pan
1 wire whip
Follow the directions on the pancake mix box. It usually goes something like this:
2 cups of Multigrain Mix.
1 cup of milk ( I use almond milk, you might choose whatever milk you like best.)
2 egg whites
3 tablespoons of oil ( I used olive, you might choose another, olive oil is usually used for low slow temperatures. I use low temperatures.)
Use a wire whip and blend the ingredients until smooth. Pour about ¼ cup per pancake onto a lightly oiled and preheated 375 F griddle or nonstick pan. Cook almost 1 ½ minutes on each side or until golden brown. This will usually make 12 – 14 pancakes.
Preparation to eat them: (this is the fun part.)
Taking your plate, swirl a squeeze of honey on the bottom of the plate. Now
take your favorite nut butter, (I use almond butter.) and swirl a teaspoon full, on the bottom of the plate. This will mix in with the honey. Lay one pancake on top of this mix of honey and nut butter.
Then smooth nut butter on top of the second pancake.
Take your 3 large strawberries and slice them thinly. Sprinkle these slices on top of your pancakes. (If you are in a rush, in the interest of time just put the whole strawberries on the plate and slice them as you eat, that’s really sorta fun.) Top the pancakes with a tablespoon of plain non-fat Greek yogurt.
Want some extra crunch?
Sprinkle a few walnuts on top. This adds that extras deliciousness.
Now stick your fork in and enjoy. Bon Appetit!
If you prefer a little heartier breakfast, add an egg on the side.
Like this recipe? Then please add your comments below.
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Have you been looking for a good reason to drink more water? We all need something to motivate us to reach for a glass of water more often. Especially with the summer temperatures. But really, we should always be conscious of the need to make sure we drink enough water.
Why should I drink more water when its so easy to reach for coffee, tea or some other liquid? I’ve found that there are PLENTY of good reasons to drink more water.
In the past it has been recommended that we drink eight glasses of water daily. But that thinking has changed somewhat. In reality how much water we drink will vary from person to person. We need to drink water for many reasons. The fact is drinking water is absolutely essential to our health.
1:Proper Hydration, remain properly hydrated.
The human body is made up of about 60% water. That fact sticks with me and it started me to thinking about how much water I don’t drink. It’s a motivating thought and helps me to drink more water. Our bodies need water.
We can drink plain water or other liquids but we need to make sure to be properly hydrated. This keeps us refreshed and alert.
We can also find water in foods. Water is essential in order to replace the large amounts of liquids we lose each day. Fluid losses occur continuously, from skin evaporation, breathing and bathroom breaks.
These losses need to be replaced throughout the day each day to maintain good health
When our water intake does not equal our output, we can become dehydrated. In warmer climates we need to be especially conscious to drink more water, especially with the close to three digit temperatures we are facing this summer.
Whether just walking around in the sun or sitting inside we need to remember to keep hydrated.
2:Exercising, replace your fluids.
If we are engaged in strenuous exercise we want to also remember to drink water. I used to have a personal exercise coach. At the start of each session I was handed a bottle of water.
Its good to drink water while engaged in exercising. At the end of each session as I walked out I was always handed another bottle of water and a reminder to always remember to replace your fluids. Drinking water regularly is beneficial in keeping our fluid level adequate.
3:High Altitudes, you are closer to the sun.
If you live at high altitudes you also need to very sensitive to the need to drink water often. I’ve visited Colorado often. I had always wondered, why would I feel so tired and so parched almost?
The reason is that the high altitude causes a person to dehydrate. Drinking too little water can quickly lead to dehydration at altitudes above 5000 feet.
4:Older Adults, are also sometimes distracted by other things.
If you are an older adult your sense of thirst may not be as sharp as needed. So remember to drink water often.
8 Benefits of Drinking Water:
Improves your Mood.
Water helps you to think, focus and concentrate better. Water helps you to stay alert. If you are dehydrated, it makes you feel light headed, confused. It makes you feel irritable and more sensitive to pain.
Dehydration can cause headaches. That explains a lot to me since its in the summers when I notice the headaches.
Improves the health of your heart.
When properly hydrated this helps the heart more easily pump blood through the blood vessels to the muscles. According to the American Heart Association water is critical for your heart health. If you are well hydrated, your heart works more efficiently.
Helps maintain the proper balance of body fluids.
These bodily fluids includes digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of the body temperature.
When the body is low on fluids the brain triggers the body’s thirst mechanism. You should listen to those thirsty cues and drink water.
If there is no water around at the time drink another beneficial liquid. Other choices could be juices, tea or coffee. If its coffee or tea, decaffeinated is better than caffeine, but a caffeinated liquid is better than not replacing liquids when thirsty.
Remember Alcohol interferes with the brain and your kidney and this causes excess excretion of fluids and this can lead to dehydration. So its best to drink other liquids instead. Water is the best fluid you can drink. .
Promotes Weight loss.
Drinking water can also help to control calories. Substituting water for high calorie beverages is a good choice as it does not have the obvious extra ingredients such as sugar. Eat foods that have a high water content, such as fruits, vegetables, broth based soups, oatmeal, and beans. This higher volume requires more chewing and it is absorbed more slowly. This helps you to feel full.
Helps to energize muscles, increases energy and relieves fatigue.
If you are properly hydrated you will likely have more flexible muscles. Water acts as a natural lubricant for muscles and joint. When cells don’t maintain their balance of fluids and electrolytes they shrivel this can lead to muscle fatigue. They don’t work as well and performance can suffer.
Its important it drink water about two hours before exercise and before going out into the sun. During exercise start drinking fluids early and drink them at regular intervals to replace fluids lost by sweating.
If you suffer from backaches, drinking more water may help. The bones of your vertebrae are supported by discs. The central nucleus of each disc is made of water. Therefore a lack of water can affect these discs.
Water helps to keep our skin looking good.
Your skin contains plenty of water and functions as a protective barrier to prevent excess fluid loss. Dehydration can make your skin look dry and wrinkled. This can be improved with proper hydration.
So water keeps your skin fresh, soft and supple. Water keeps it smooth and it keeps a healthy glow. Using moisturizer can help to lock moisture into your skin. This creates a physical barrier to keep moisture in. Who doesn’t want good looking skin?
Flushes out Toxins.
Water helps your kidneys. Your kidneys do an amazing job of ridding your body of toxins, as long as your take in adequate fluids. When you get enough fluids, urine flows freely. It is light in color and free of odor.
When you body is not getting enough fluids, urine concentration, color and odor increases because the kidneys trap extra fluid for bodily functions.
If you chronically drink too little you may be at risk for kidney stones. This is especially so in warm climates. So its really important to drink enough fluids.
If you don’t like the taste of plain water, add a lemon slice, or drop in a couple of watermelon chunks, drop a few slices of strawberries in. I’ll even drop apple slices in mine and then eat the apple slices. You can also drop a mint leaf into a glass of water, its so refreshing. You get the idea.
Water helps to maintain normal bowel function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration, the result is constipation.
Adequate fluid and fiber are the perfect combination because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly.
The conclusion, there are PLENTY of good reasons to drink water.
5 keys to help you increase your fluid intake.
Have water or a beverage with every snack and meal.
Choose water or beverages that you enjoy.
Eat more fruits and veggies.
Keep a container of water with you, in your car, at your desk or in your bag.
Choose beverages that meets your needs.
-If you are watching your weight then choose beverages that do not contain calories.
-Decaf drinks are better than caffeinated drinks. Caffeine acts as a diuretic which causes you to lose more fluids.
-Remember if you feel thirsty you are not drinking enough water, so drink a refreshing glass of water and get hydrated.
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The relative strength of the tea is the determining factor for the resulting blend.
Breakfast blends tend to be much stronger with deeper darker warmth and inviting tones. The breakfast blends tend to be more aromatic and inviting. And of course the more aromatic in the mornings the better. In addition, this blend provides that jolt of caffeine we sometimes look for in the mornings.
These are usually a blend of Assam and Ceylon teas. If you like milk, and\or sugar in your tea, these go well with milk and sugar. Tea tends to taste good and smooth alone with no sweetener. Or if you decide to add a sweetener honey is usually the best choice. If you like a little cream or milk, it’s nice that way too. I like just a little honey. But I do drink it with a little cream and honey sometimes too.
THE AFTERNOON BLEND OF TEA:
On the other hand the afternoon blends tend to be lighter and are usually a blend of Ceylon and Darjeeling, (mm Darjeeling, it has a special touch). The delicate flavor of this blend is a perfect accompaniment to delicate finger sandwiches, scones or lightly flavored cookies! Enjoy your adventure with both of these. Remember if you are sensitive to caffeine, decaf tea is an option and it tastes just as good.
HOW I LIKE MY CUP OF TEA:
I start each morning with a cup of tea. It’s just so nice and doesn’t leave me nervous as coffee sometimes does. I simply take one of my favorite go to, sometimes its the Earl Grey with Bergamot. One of the benefits of a cup of tea is that its easy to control the strength of a nice cup prepared just for you. I’ve learned just how strong I like tea. And that affects the caffeine level suited just for me. I’ll bring a fresh pot of water just to a boil. Then carefully pour it directly into my favorite cup, with the tea bag already waiting there or a teaspoon of tea leaves (preferred.) The tea bag is great for the morning rush I sometimes get into. (A good quality tea bag works just fine. When not rushed definitely the fresh tea leaves are best.) And then I add a teaspoon of honey. That for me is just perfect. If you are not a tea drinker you might be surprised at what a difference a nice hot cup of tea can make. It can ease you into the start of a brand new day.
A FEW FACTS ABOUT TEA:
There are over 3000 varieties of tea grown worldwide, they all come from the same type of plant called Camellia sinensis, an evergreen shrub native to East and South Asia.
Tea has been consumed for thousand of years in Asia.
Tea has long been associated with many health benefits.
Green Tea is minimally processed, the leaves are steamed rolled and dried.
Black Tea is withered rolled or crushed and then fermented before being dried this makes it black and stronger in taste.
Oolong tea is partly fermented.
White tea is harvested in early spring; the young leaves and silvery white buds are just steamed and dried.
Tea averages about 40 milligrams of caffeine per six-ounce cup (versus 100 milligrams in coffee,) depending on the type and brewing times and other factors. Black tea tends to have more caffeine than green tea. You can also find tea that is decaffeinated.
Each type of tea has a certain flavor characteristic associated with the variety and also the soil and climate it is grown in.
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Honey has a great reputation. It’s sweet and associated with those cute bees. Honey gets its flavor and its golden hue from the nectar of the different flowers the honeybees visit. It ranges from a pretty pale yellow to dark amber in color. But why is honey good for you?
The darker honey contains more antioxidants. The actual levels are low if compared to fruits and vegetables. The color is not so important when choosing which one to buy. So just pick the one you prefer.
Honey has a very long history. It has been used as a food and as a medicine. It’s very high in beneficial plant compounds. It also offers several health benefits. It is especially a healthy choice when used instead of refined sugar. Refined sugar is 100% empty calories. So honey is the better choice when choosing a sweetner. Honey is easily absorbed by the body and quickly converted into energy.
There are health benefits which are supported by science. Honey contains some nutrients. A veritable storehouse of B vitamins, various minerals and antioxidants. It’s a sweet thick liquid made by honeybees. The bees swarm their environment and collect the sugar-rich nectar of flowers.
Once inside the beehive, they work to process the sugar-rich nectar. Once this is done, honey is the sweet beautiful result. This liquid serves as stored food for the bees. The smell, the color and taste depends on the types of flowers the bees have visited. My favorite and the most used by me is multi-floral and clover. This one seems to work well in most things and doesn’t change the flavor of my tea or coffee (yes I add it to coffee) But try different ones pick a favorite or just try them all.
Honey has many beneficial bacteria and nutreints. Raw honey can carry harmful bacteria which is dangerous for babies. Honey comes with a warning, do not feed honey to infants under 1 year of age.
Nutritionally; 1 tablespoon of honey (21 grams) contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose and sucrose.
Honey contains almost no fiber, fat or protein. It also contains trace amounts (under 1% of RDA) of several vitamins and minerals. Raw honey has not been heated or filtered. A 2012 study by the National Honey Board found that processed honey has the same nutrients as raw honey—and neither type is a significant source of nutrients.
Crystals in Honey:
Have you ever been surprised to see your honey develop granules? It has simply crystallized. It has not gone bad. To return it to liquid form you can gently place the jar in boiling water. Or you can just sit the container in hot water and wait awhile. It’s best to store honey at room temperature. When placed in the refrigerator that’s when it’s more likely to form crystals.
More honey tips:
There is science to support applying honey to treat wounds. But not just any honey will work. Studies have shown that honey made from flowers in certain regions work. These would include honey from the manuka bush in New Zealand and Austraila. And honey from the Adamawa savannah in Cameroon—are effective in speeding healing and preventing infection in burns and some other types of wounds.
And is it true that honey can relieve allergies? Can eating honey really relieve seasonal allergy symptoms? It is believed that eating locally produced or raw honey contains pollen that may help desensitize your allergies. There are minute amounts of pollen in honey and it comes from flowers, not from the grasses and trees that trigger most allergies, according to the American College of Allergy, Asthma & Immunology.
The FDA has no standard of identity for honey. It has issued draft guidelines whereby a product can be called “honey” only if honey is the only ingredient; if other ingredients are added, the label must say so (such as a “blend of honey and sugar”). Products in violation would then be considered misbranded. Read the label, read the ingredients, choose honey.
To make sure you’re buying real honey Look for the True Source Certified logo, which means the honey (whether domestic or imported) meets certain standards, including traceability, as verified by an independent third party. Though True Source is a self-regulating industry group, its goal is to “support legal, transparent and ethical sourcing” in order to preserve the quality of honey and its “golden reputation.” it is not difficult to find certified honey. It’s usually sitting in the honey section.
It is less likely locally sourced honey and honey from small companies are adulterated.
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So which bread is best digested? Why not try Sourdough bread. Sourdough bread is easier to digest. It is better for blood sugar than most bread. Sourdough bread is made differently than commercially prepared bread and gluten free breads. Sourdough is fermented bread. The fermentation process makes it easier to digest. Therefore it is less likely to spike blood sugar levels. This makes the gluten in sourdough bread easier to digest.
Popular in the Mediterranean diet:
Sourdough is really popular in the Mediterranean diets. It is also very well received in the San Francisco area in California. Traditional sourdough recipes use wild yeast and lactic acid bacteria. Lactic acid bacteria are the same type of beneficial bacteria found in fermented foods like yogurt, pickles, kombucha, sauerkraut and kimchi.
Why is it different?:
Sourdough uses a starter made of fermented wild yeast, lactic acid bacteria, flour and water. The sourdough starter begins to ferment the sugars in the dough. This changes the molecular structure. This breaks down its components, creating lactic acid and lactobacilli.
Probiotic lactobacilli contain the enzyme phytase. This breaks down phytic acid. This makes the sourdough bread easier to digest. Therefore it is easier for the body to use the nutrients and minerals. Studies show that the lactic acid in sourdough can actually release more antioxidants during fermentation. Sourdough fermentation also tends to increase the folate levels in the bread too.
This natural fermentation causes sourdough to possess a variety of bioavailable nutrients. It’s rich in B vitamins, B1, B6, and B12, folate, thiamin, niacin, riboflavin, vitamin E, selenium, iron, manganese, calcium, magnesium, phosphorus, zinc and potassium. That’s an impressive list there. It also has well balanced proteins and fatty acids.
Where to get it.
Not all sourdough bread is made the same way. Depending on how long it ferments and how long it is kneaded, can make a difference in the quality of the bread. Really tasty bread usually has so much character in its appearance. If you like sourdough, find one that works for you. You can usually find fresh baked sourdough breads in quality bakeries. Quality restaurants also usually have genuine sourdough breads. The fresher bread is often the tastier one.
How to eat it:
Enjoy your bread with healthy nut butters and bananas. You can fill it with hummus and roasted or raw (tomatoes and peppers.) Spread a little honey on your bread. You can toast it, just be creative .
More recommended breads are:
Croissant with butter and honey
Multigrain bread (whole grain bread make sure the ingredients are listed at the top.)
Tea adds a relaxing element to your day and it’s fun to watch the water come to a boil. This adds to the anticipation of that first cup of piping hot tea. So why not make your own tea just the way you like it. Enjoy the process making your own tea. This can truly be quite satisfying. The aroma in the air as it brews is just wonderful.
The Breville Electic Kettle is great for making a daily cup of tea. This tea kettle has a clean look. I like that the kettle is made of glass. I like watching the water come to a boil. And all of the parts that come in contact with the with the water are BPA free.
Features of the Kettle :
German Schott Glass
Soft opening lid slowly releases steam and prevents splashing
Ergonomic handle with lid release button
BPA Free – all parts in contact with water
Safety Auto Shut-Off and Boil Dry Protection
Rating: 3.8 of 5 stars
The reviews reveal some of the results I would like to see for this Kettle. The ability to get the cord well out of the way is certainly a plus. And the soft opening lid is another plus it keeps you from getting that rush of steam that usually comes from a boiled pot. So you are saving energy because its not escaping unnecessarily.