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Tips To Healthy Cooking: Have You Been Cooking Your Food Wrong?

Tips To Healthy Cooking: Have You Been Cooking Your Food Wrong?

Cooking comes naturally to most people. Some are just born with a talent for cooking, while others seem lost in the kitchen. However, regardless of which group you belong to, you will make a mistake from time to time. Like with any other skill, getting better at cooking takes time and practice. Whether it is overcooking, under-boiling or completely messing up the recipe, these things can happen to anyone. But worry no more! Here are some of the most common food preparing mistakes and tips to help you become the best chef in your household.

Soak it up

Some foods are just plain hard. Because of this property they require a long cooking time or even starting the preparation the day before. However, if you want to cut short the time, you should soak up the food prior to cooking it. For example, if you want to make great baked beans you could use this technique. After being submerged in the water for a few hours, they will soften and make the whole process of boiling them a lot easier, and faster. Moreover, this could be done with potatoes, too. Soak up the potatoes, or even boil them for a few minutes before frying. Soaking will make your life easier.

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Know your fat and oil type

There are many types of fats and oils you could cook with. Some are good, others are better. They also have something called a smoke point. This represents the temperature at which they start to burn. So, the fats and oils with a higher smoke point, like butter or animal fat, are better for frying or cooking, while those with a lower point, olive or sunflower oil, are better for salads and dressings. It is worth noting that too much fat is unhealthy, but cutting it completely out of your diet is bad, too. For instance, it is suggested to limit your fat intake to no more than 35% of your total daily calories, because insufficient fat intake could lower your natural testosterone production.

Do not waste any food

If it is edible, do not throw it away! Food shouldn’t be wasted, especially since almost every bit could be used in one way or another. Potatoes could be fried with the skin on, or perhaps you could use the skin to add crunchiness to your dressing or just eat the roasted skin alone. The stems of most vegetables, such as broccoli, cauliflower or parsley, could be used in salads, as well. Additionally, you could use carrot greens as an addition to your soup. Either way, every part should have its purpose in your kitchen.

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Know what you eat

Reading a book or two on fruits, vegetables, meats, and food in general, could be a good start to sharpening your cooking skill. Not only will you learn how to cook them, but you could find out everything about them – how long it takes to prepare a certain type of food, how to recognize if it is healthy and much more. For instance, when buying fish, you should pay attention to how it looks, feels and smells. If the smell is “fishy” that means it has been out of water for more than enough. Fresh fish doesn’t smell so bad. Also, fresh fish is firm to the touch. Another important thing you should know are the health benefits of each food. Some types are more nutritious than others, and some could be cancer causing foods such as canned goods, non-organic fruits or microwave popcorn.

Watch the temperature

First things first, before putting anything in the pot, on the grill or frying pan, the temperature needs to be high enough. If you put the food in while the pan is cold, whatever you are cooking will stick. Because of this, you will leave parts of the food behind and make the pan incredibly difficult to clean. That is why you need to make sure that the temperature is ideal. However, once you put the food in, be careful not to burn it by turning the heat up. Just think about the meat you prepare. If you burn it, it loses its original taste and deliciousness. This is true for pasta as well – overcooked pasta is bad and it sticks both to the pan and your plate. Therefore, finding the right temperature is crucial for a perfect meal.

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Careful with seasoning

Adding various spices and herbs could be key to certain meals. But, being too loose with your fingers could ruin the whole experience. Too much salt will make it impossible to finish the meal; too much parsley or basil will overpower the taste of the food. So, be gentle when reaching for the spices. Also, certain spices are good for your health, but there are those that can be harmful if consumed in large quantities. Moderation is key.

Armed with these great cooking tips, you will be able to prepare delicious meals that everyone will compliment you on. Although most people tend to make big mistakes even when it comes to the basics, a few simple changes to the way you prepare your food will ensure that everything is both tasty and healthy.

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Katarina Milovanovic

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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