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Healthy Diet Update

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Excel Workbook Healthy Diet Record Tool: Update 2015v5

I have updated my Microsoft Excel Weekly Diet sheet as I found a few items that needed improvement. Existing users should download the new sheet. Please note that the existing issue with whether to record oil and butter consumption on a daily basis or weekly still persists. I have added Butter Spread separate to Butter. I have also added the fat content of Crisps to Cooking Oil. So if the user decides to eat a packet of crisps he or she will note that Cooking Oil is added to and shown on the pie chart.

It is important to note that the fat content of all foods listed is complete and is recorded each day. It would be possible to add additional worksheets for Nutrient content but this would be a lot of work. The Five a Day Portions helps to ensure that users can balance their diet.

Healthy Diet Excel Spreadsheet Weekly Record

For new users please note that as usual I complete my Sunday diet. That personal data can be deleted, it is only included to help users realize how the spreadsheet works.

For personal use you will need to alter the data referring to your: gender, age, present weight, height and level of activity.




 

Posted on 05 Oct 2015 by Geoff Edwards

Weekly Diet Calculator

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Update Excel Workbook Diet Record Tool

I have made a major update to my Microsoft Excel Workbook tool for monitoring a diet over a period of one week. I have added Carbohydrates to the workbook. Managing diet, for example to lose weight, is not just recording what we eat and counting calories but requires making sure we are not damaging our body.

Fat is important, vitally important. as is protein. I had added Portions a Day as well but the workbook was not complete without carbohydrates. I have now added carbohydrates.

For the time being I am providing a link to a spreadsheet for week beginning the 30th August 2015 that is complete.also a  copy with the data removed which makes the tool available for users to record their own data will be added shortly.

link to Diet workbook dated 30th August 2015

Posted on 01 Sep 2015 by Geoff Edwards

Greens or rather collard greens

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Eat your greens!

I remember that the phrase "eat your greens" was part of my childhood upbringing. The danger of cooking greens is to overcook them which spoils their flavour and affects their nutritional value.

Are greens a super food?

The link to a quite impressive web site: The World's Healthiest Foods

  does suggest that collard greens should be regarded as a super food.

Greens can be very tasty

I didn't realise how nice they are, they are surprisingly sweet. I eat a 500gm a week and also eat broccoli. I steam them. My cat is very choosy and tends to prefer poultry, a  turkey drumstick in preference to chicken pieces. when I cook for my cat I also cook for me. I now eat much more poultry than red meat. Rather than cook a lot of vegetable to go with the turkey or chicken I usually just cook greens and make an onion sauce. I also add some chutney to the meat, and I heat the chutney up.
 

Posted on 11 Jul 2015 by Geoff Edwards

Weekly Diet Excel spreadsheet

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Healthy Diet Calculator Excel worksheet update 2015v3

My healthy diet workbook consists of three worksheets: Weekly diet, Protein, Fat and Portions. As far as possible my data is accurate. However, errors can be made.

I have updated my Weekly diet sheet.  The spreadsheets provides valuable information about the proportion of food and drink and its fat, protein and calorie content. Units of alcohol maybe recorded and you can check to see how many recommended portions of fruit and vegetables you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat and the Five A Day vegetable and fruit consumption.  Surprisingly, we need a little more fat than protein.

There are dangers to health if a person following a diet doesn't eat enough fat. there are numerous articles on this issue. I have data for tablespoons/weight for butter, rapesead  and olive oil. I use a butter spread on bread 70% butter 30% vegetable oil. Rapeseed and olive oil are used in cooking so some is not consumed. I also add a couple of ounces of butter to my home made bread. To record how much fat as butter or oil I weigh my containers - two sprinklers for the oil and a tub of butter spread and then add the weekly amount at the end of the  week. To add the consumption of oil daily would be impractical. I have thought of  averaging the total consumption of these fats over the week but have not worked out a way to do this as other users may prefer to add consumption daily. So I add the butter and oil data on Thursday and Friday each week

The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and then Saved As with the currrent date for Sunday. This prevents the danger of overwriting the downloaded file. Please note that this update has a record of my dialy diet for one week. Still drinking too much alcohol. All entries will need to be cleared.

Posted on 06 Jul 2015 by Geoff Edwards

Chapati bread

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Chapati bread

I ran out of strong stoneground wholemeal flour and bread machine yeast. So I used chapiti flour and ordinary bread yeast. (Panasonic Bread machine)

Recipe:

600gm flour
1.5 tablesppon sugar
1.5 teaspoon of salt
500mg vitamin C
2 teaspoons of yeast (double usual amount)
half a cup of ground hemp seed
2oz butter
420ml water
one egg (some white saved to add poppy seed after the bread is baked)

Result see photo below:
 

Posted on 08 May 2015 by Geoff Edwards

Healthy Diet update 2015v2

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Weekly Healthy Diet Excel worksheet update 2015v2

My healthy diet workbook consists of three worksheets: Weekly diet, Protein, Fat and Portions. As far as possible my data is accurate. However, errors can be made.

I have updated my Weekly diet sheet.  I found two errors in the Fat spreadsheet. The spreadsheets provides valuable information about the proportion of food and drink and its fat, protein and calorie content. Units of alcohol maybe recorded and you can check to see how many recommended portions of food you are eating. The errors I found were in Onions and Chicken. Onions have 0.1 gm of fat, chicken has 13gm of fat - the latter is  from Wikipedia (according to the parts of the chicken and the way it is cooked this figure will vary quite widely).

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. Surprisingly, we need a little more fat than protein.

There are dangers to health if a person following a diet doesn't eat enough fat. there are numerous articles on this issue. I have data for tablespoons/weight for butter, rapesead  and olive oil. I use a butter spread on bread 70% butter 30% vegetable oil. Rapeseed and olive oil are used in cooking so some is discarded. I also add a couple of ounces of butter to my home made bread. To record how much fat as butter or oil I weigh my containers - two sprinklers for the oil and a tub of butter spread and then add the weekly amount at the end of the  week. To add the consumption of oil daily would be impractical. I have thought of  averaging the total consumption of these fats over the week but have not worked out a way to do this as other users may prefer to add consumption daily.

The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and then Saved As with the currrent date for Sunday. This prevents the danger of overwriting the downloaded file. For example: diet weekly sheet 22nd  Mar 2015.

Posted on 22 Mar 2015 by Geoff Edwards

healthy diet update 2015v1

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Weekly Diet Excel worksheet update 2015v1

I have updated my Weekly diet sheet.  I have added "Leeks". Leeks can not be simply included under Onions. Weight for weight they have double the calorific content and several other important nutritious qualities. The spreadsheet provides valuable information about the proportion of food and drink and its fat, protein and calorie content, units of alcohol are recorded and you can check to see how many recommended portions of food you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and Saved As this week's date to prevent overwriting the downloaded file. For example: diet weekly sheet 8th feb 2015.

Posted on 08 Feb 2015 by Geoff Edwards

Chutney calculator update

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General recipe calculator for chutney update

I have written a general purpose recipe calculator for making chutney.  The problem with large quantities is that they will need to be cooked in batches. The size of the batches will depend on the size of the pan used. I have included the user's preserving pan size, this allows for batches to be calculated according to that capacity.

The calculator is set to my pan size which is CORRECTION 8 LITRES not 16 litres! the WORKBOOK HAS BEEN AMENDED AND SHOULD BE DOWNLOADED AGAIN. The calculator uses the Damson and Apple Chutney recipe as an example. After downloading the spreadsheet, just replace the ingredients with your own and adjust the pan size if necessary to yours. 

Important: the first ingredient in the list is the one used to calculate the recipe. The calculator is in the same spreadsheet as the recipes. Excel chutney recipe calculator 

I have added nine chutney recipes to the spreadsheet. All units are metric except for teaspoons and items like cloves or garlic.

Posted on 08 Oct 2014 by Geoff Edwards

Update diet calculator

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Healthy diet calculator update 2014v4: Pizza

I have updated the Excel calculator to include Pizza. At over 800 calories per 390 g or 9 inch pizza a pizza represents a significant proportion of our daily diet if you eat a whole pizza. And who wouldn't they are so tasty!

The pizza entry calories is limited to flour and cheese and also to tomato puree in relation to the Five a Day calculation 1.4. These ingredients are common to all pizzas. Toppings  need to be added to the appropriate categories. Diet calorie calculator v4

The spreadsheet is designed to cover a week. Important features include: Portions a Day, Protein Consumption, Fat Consumption and Alcohol Total Units.

Posted on 15 May 2014 by Geoff Edwards

Healthy diet 2014 update v3

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Weekly Diet Excel worksheet update 2014v3

I have updated my Weekly diet sheet from v2 to v3. I have added "Portions a Day". The spreadsheet provides valuable information about the proportion of food and drink and its fat, protein and calorie content, units of alcohol are recorded and now you can check to see how many recommended portions of food you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The spreadsheet can of course be used for body building as well as losing weight safely :)

The formula for determining bodily requirements is calculated using the Harris-Benedict formula. Microsoft Excel workbook free download: Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data should be deleted. Personal details must be changed according to the user's age, gender, height and level of activity. Sunday's date will need to be changed.

My procedure is to open the (downloaded) spreadsheet and then Save As with Sunday's date. I then delete the previously entered data in order to start afresh. The spreadsheet will not reflect your requirements without adding details of your: gender, level of physical activity, age and present weight.

Posted on 10 Apr 2014 by Geoff Edwards

Healthy diet 2014 update v2

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Weekly diet Excel worksheet 2014v2

I have made a slight alteration to v1. I have added two references to cooking oil. Rapeseed oil  and also Olive Oil. I use both. Often oil is used in cooking but not entirely consumed. However, it is is usual to allow for both oils. I usually add oil consumption just once a week. Now I add oil consumption twice a week one is for Rapeseed oil the other for Olive oil.

I have updated my Weekly diet sheet. I have added units of alcohol. The spreadsheet provides valuable information about the proprtion of food and drink and its fat, protein and calorie content. It is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The formula for determining bodily requirements is calculated using the Harris-Benedict formula. The Microsoft Excel workbook free download: Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data can be deleted and personal details changed according to the users age, gender, height and level of activity. Sunday's date will need to be changed.

My procedure is to open the spreadsheet and then save it with Sunday's date. I then delete the previously entered data in order to start afresh. The spreadsheet will not reflect you requirements without adding details of your: gender, level of physical activity, age and present weight.

Posted on 23 Feb 2014 by Geoff Edwards

Weekly diet sheet update

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Weekly diet Excel worksheet 2014v1

I have updated my Weekly diet sheet. I have added units of alcohol. The spreadsheet provides valuable informaztion about the proprtion of food and drink and its fat, protein and calorie content. It is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The formula for determining bodily requirements is calculated using the Harris-Benedict formula. The Microsoft Excel workbook free download Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data can be deleted and personal details changed according to the users age, gender, height and level of activity. Sunday's date will need to be changed.

Posted on 13 Jan 2014 by Geoff Edwards

Weekly diet sheet

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Weekly diet Excel spreadsheet calculator update

I have updated the diet sheet there was an error in the Fat content list for Bakery Cakes and Biscuits. This category is difficult to ascribe values to. I like ASDA's hot cross buns. One bun of 60g has 3.6g of fat that is 6g per 100g. Calorie content is 190. Richer bakery products need to be recorded in another way. I'll need to think about that. Essentially, the spreadsheet enables recording  of food and drink to manage: weight, the balance of fat protein and carbohydrate, and the proportion of fruit, vegetables and other foodstuffs that we consume on a daily basis. Alcohol data is based on an empirically determined maximum daily limit of 15 per cent of calories consumed - eat less drink less.

The Fat and Protein addition is meant to provide a check on our requirement of these vitally important component of our diet. We eat a range of different foods and to provide highly accurate data is unrealistic without extending the list to the point where it becomes unwieldy. Please contact me to include foods I might have overlooked.  Supermarkets and Google provide a breakdown of foods but there is still no easy way to make use of that data. My spreadsheet does allow for a recording of food and drink consumed on a daily basis without subscribing to a service. Download diet calculator weekly sheet

 

Posted on 22 Nov 2013 by Geoff Edwards

Weekly diet sheet update

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Weekly Diet Excel workbook calories protein and fat calculator

The screen shot below shows part of the Excel workbook that can be used to control weight. It can also provide indications of whether the food and drink consumed is healthy.  The diet sheet works like a shopping list, except the lists are of food and drink consumed.  It could also be used for meal planning.

Excel weekly diet calculator

The image below is a close up of the information provided from personal data that the user needs to input. All information is automatically generated.

clode up of diet data generated

The image below includes a larger view of the worksheet. A pie chart is generated along with calculated BMI, protein and fat requirements. In the example shown food and drink for Friday is not complete and there are no entries for Saturday yet - it being 6pm thursday :)

larger view of the weekly diet spreadsheet

The Excel workbook  download:  Diet weekly sheet 2013v1.  The workbook includes a pie chart for the the US Dept of Agriculture categories but the food groups are displayed as Kcal not volume.

Important: Cooking Oil fat content is 13.8 gm per tablespoon or equivalent 14 gm. The worksheet has been amended date 2,d July 2013 12:06 Greenwich London time

Update: added Stinging nettle. Diet weekly sheet 2013 Update required Sunday 13th Ocotber 2013 update 

Posted on 14 Jun 2013 by Geoff Edwards

Mouldy cheese how to remove the mould

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Mouldy cheese? how to remove it

Unfortunately, cheese can go mouldy.  As far as I know mouldy cheese is not harmful, after all Stilton blue cheese and other similar cheeses are mouldy. For more information see: http://www.mayoclinic.com/health/food-and-nutrition/AN01024

Placing cheese in an airtight container with a lump of sugar in it and storing it in the fridge helps to stop cheese going mouldy.  I found that one way of dealing with mouldy cheese is to grate the mould  off on all six sides - or four if it's a wedge. Another way is  to use a washingup brush and wash the mould off!  It works and the brush which will be greasy from the fat will wash it self clean the next time the washingup is done :) 

Posted on 30 Jun 2012 by Geoff Edwards

salad

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Anchovy and potatoe salad with wild herbs

I like this salad. potatoes are steamed and a small tin of anchovies are added to a mixture of salad plants. I use the oil as a dressing and also add salad cream. In addition to lettuce I use sorrel leaves, swiss chard, fennel and dandy lion leaves and one or more tomatoes. In the picure I have used raw onion and I usually also use green onions, my Welsh onion plants are still establishing themselves. I also use borage leaves and some mint. An interesting link: Free food in your yard 

 

Anchovy salad with wild leaves

Posted on 07 Jun 2012 by Geoff Edwards

A guide to juicing

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Juicing: a guide

I have recently bought a juicer and found this guide useful. I have consent to republish it here. I am recording my food and drink consumed and I am regarding juice as being the same calorie content as whole food. My Excel spreadsheet which can be used to record calories consumed and its effect on one's weight can be found further down Healthy Diet: Weight control the facts

Vegetable Juice � Juicing Vegetables

The following tables provides links to information about various vegetables. Below this table is an introduction to juicing vegetables which explains some of the basics do's and don'ts, amongst other things...

Alfalfa Aloe Vera Artichoke
Arugula Asparagus Bamboo Shoots
Basil Beet Beet Greens
Bitter Gourd Melon Bok Choy Broccoli
Brussels Sprouts Cabbage (Green) Cabbage (Red)
Carrots Cauliflower Celeriac
Celery Chicory Chinese Cabbage (Napa Cabbage)
Chives Collard Greens Coriander
Corn (Yellow) Corn (White) Cucumber
Dandelion Leaves Eggplant Endives
Fennel Garlic Ginger
Jicama Kale Kohlrabi
Lamb's Quarter Lentils Lettuce (Butter)
Lettuce (Iceberg) Lettuce (Romaine) Mung Beans
Mustard Greens Onions Parsley
Parsnip Peppers (Green) Peppers (Red)
Pumpkin Purslane Radishes
Radish Sprouts Scallion (Spring Onion) Spearmint (Mint)
Spinach Stinging Nettle Swiss Chard
Tomatoes Turnips Turnip Greens
Watercress Wheat Grass Yams
Zucchini    

Introduction

Fresh vegetable juice helps supply your body with readily available nutrition. Fresh vegetable juice not only tastes great, but it helps you eat, or in this case, drink more vegetables in a day than you normally would. While juicing allows you to easily consume more vegetables in a day than you would normally eat, you need to be aware that you do not go to the extreme and consume too much juice. Instead, we must be "responsible juicers".

It's a well known fact that your body needs optimal nutrition to be healthy. Nutrition is fuel for the body. Every action of your body requires nutrition. Your body requires nutrition in order for your organs, glands, bones and every other component of your body to be healthy.

Drinking fresh vegetable juice is not a cure all. Fresh vegetable juice is simply part of a healthy lifestyle.

Many people have obtained health benefits as a result of drinking fresh vegetable juice on a regular basis. This however, in my humble opinion, should not be your primary reason for drinking fresh vegetable juice.

Your primary reason should be because you enjoy fresh vegetable juice. The benefits you obtain from drinking fresh vegetable juice are just that � benefits.

Your best results will come from simplicity. With simplicity comes consistency. With consistency comes results. But if you focus solely on the results, then you will only experience disappointment.

By enjoying fresh vegetable juice, you help to ensure the consistency needed to obtain the long term benefits.

Juice because you love drinking fresh juice and let the rest take care of itself.

This page contains basic information about the do's and don'ts of juicing vegetables. To obtain specific dietary and health advice for yourself, please consult your medical doctor or naturopathic doctor.

Diabetes, Hypoglycemia, Candida, Etc

Broccoli BobIf you suffer from a sugar related health problem such as diabetes, hypoglycemia, candida (yeast problems), gout and so on, you should consult your health care professional before juicing vegetables that are higher in natural sugars.

For your benefit, I have added a nutritional analysis of each vegetable listed. This nutritional analysis is gathered from the US Department of Agriculture. The analysis shows how much sugar (in the analysis, the sugar content is mentioned as energy) there is per 100 grams of the vegetable.

If you suffer from a sugar related problem, consult your medical doctor or naturopathic doctor before juicing fruits and vegetables.

Kidney Stones and Other Kidney Related Problems

If you suffer from kidney stones, then you will definitely want to avoid juices made from vegetables such as spinach, beets, collard greens and some other vegetables. These vegetables are higher in oxalic acid .

If you do suffer from kidney stones or other kidney related problems, then consult your medical doctor or naturopathic doctor before juicing.

Children and Pregnant Women

<img alt="Consult your doctor before juicing if you are pregnant, nursing or planning" 0"="" data-cke-saved-src="http://www.juicingbook.com/_images/girl.gif" src="http://www.juicingbook.com/_images/girl.gif" width="150" height="221" align="right">If you are currently pregnant, preparing to get pregnant or are nursing, you should consult your doctor before juicing.

Certain vegetables or fruits can contain nutrients and minerals that are possibly not safe for a pregnant or nursing mother.

If you are planning on providing fresh vegetable or fruit juice to your child, then you should also consult your doctor or health care professional before providing fresh juice to your child.

Fresh juice is concentrated nutrition and therefore, it's advisable to get professional advice before you begin. Naturopathic doctors have good knowledge of juicing and therefore can make an excellent choice to get professional advice from.

Green Juices

You need to be more careful when using green juices such as broccoli, lettuce, cabbage, dandelion, spinach, collard greens, mustard greens, kale and all other greens.

These juices tend to be more powerful and so you will want to start off slow and gradually increase. Ultimately, you never want more than ¼ of your juice to be green juice.

I never drink my green juices alone. Not only are they powerful in that they can cause loose bowel movements, but their taste can be rather strong. Green juices are usually mixed with apple, celery, cucumber or carrots.

Beans

Many beans such as kidney beans, white beans, navy beans, etc can be sprouted and then juiced and/or eaten. However, many beans contain toxins that can only be destroyed through the soaking of the beans and then the cooking of the beans. It's for this reason that I suggest you do not eat or juice bean sprouts. There are some exceptions to this rule such as mung bean sprouts. But for the most part, beans should be avoided when it comes to juicing.

Remember To Chew

Most people, when drinking fresh juice, will just drink it like a glass of water. But what you want to do is chew your vegetable juice. This does a few things. First it warms the juice to body temperature. This is important because most people store their vegatables in their refridgerator. Next, when you chew your juice, the vegetable juice mixes with your saliva which further helps your body absorb the nutrients in the juice faster.

Ideally, I prefer to leave my vegetables on the table for about an hour or so before I begin to juice. This helps bring the vegetables to room temperature. I do this because cold food shuts down digestive enzymes. This is why many feel awful after eating cold foods like ice cream. So when the food is warm, the digestive enzymes work more efficiently.

Start Slow

Start slow!If you are new to juicing, then start slow and gradually introduce vegetable juice to your body.

Fresh vegetable juice is more concentrated than the vegetables you eat. In addition, the nutrition and benefits of the vegetables are released and made available to the body much faster than if your body were digesting a whole vegetable.

If you are new to juicing, then you will want to begin with more basic vegetables such as carrots, celery, parsnips, cucumber, etc. Then with time, gradually introduce the green vegetables such as dandelion leaves, parsley, beet greens, etc. Purslane and wheat grass are more powerful juices and should be introduce after juicing for a while.

Apples

Apples are the one fruit you can combine with your vegetable juice.

For the most part, vegetables require different enzymes for digestion than fruits. Therefore, we don't combine fruits and vegetables. But apples are the one fruit you can combine with your vegetables.

Apples add a very nice sweetness and flavor to your vegetable juices.

You Still Need To Eat

Fresh vegetable juice is great, but you are still going to need to eat your veggies too!

Your body is a natural juicer. As an example, when you eat a carrot your body begins to digest it. Essentially, your body extracts the juice from the carrot and then gathers the nutrition from the juice for its bodily functions. Then, the fiber passes through the colon and helps keep you regular.

The benefit of juicing is that you help your body by removing the step required to extract the juice from the vegetable. But in doing so, you also loose the all important fiber.

So continue eating your veggies to get the fiber you need to help maintain regularity.

Variety Variety Variety

I know you probably have your favorite vegetables that you like to juice. But variety is the spice of life and variety is important when juicing.

By constantly changing the vegetables you juice, you get a broad spectrum of nutrition. This means that while one vegetable may be low in a certain vitamin or mineral, another vegetable may not. By having variety, you smooth out the bumps so to speak.

Variety is also important because it is said that if you have the same food every day for more than 4 days in a row, then your body will create an allergic reaction to the food.

Of course, there are exceptions to every rule and some people who are sick, such as with cancer, may find themselves juicing carrots every day. In times of illness, etc, the body is able to identify what is "medicine" for the body. As a result, a person who is sick may not develop an allergic reaction to carrots even if they drink carrot juice every day. This is because the body needs the "medicine" found within the carrot or any other vegetable. But generally speaking, for general health and well being, do juice a variety of vegetables.

Why Organic?

Fresh juice is a healthy drink.When possible it is best to use organically grown vegetables.

If you are not using organically vegetables, then you will always want to remove the peel of the vegetables. Unfortunately, a lot of the nutrients in vegetables are found within the peel or rind.

Organic vegetables are also important because juicing brings out the juice of the vegetable and unfortunately, when using non-organic ingredients, you are also getting some possible pesticide or other chemical residue in higher concentrations.

Buy Regional Produce

When possible buy produce that is locally grown or that is regional to your area. This helps to ensure you get the most nutritional bang for your buck.

When possible try growing your own vegetables.

Feng Shui Juicing � Seasonal Juicing

Feng shui juicing is the awareness that each vegetable (and fruit) has properties that are best suited to certain times of the year, different health problems or for certain benefits. Obviously, this approach incorporates traditional Chinese herbal medicine knowledge.

In the past, everyone ate vegetables that were only available at that time of year. Example, lettuce was only available in the summer and turnips were only available in the winter. But in today's world, lettuce is now available in the winter and turnipes available in the summer. But your body will do so much better when you juice (and even eat) vegetables that are traditionally grown and/or harvested in whatever season of year it currently is.

Vegetables that are traditionally harvested in the winter, as an example, generally speaking have the ability to provide your body with the sustenance needed to create the "heat" and "strength" you need to stay healthy in the winter allowing you to avoid colds. On the other hand, vegetables that are traditionally harvested in the summer will often have a "cooling" effect on the body that helps your body work with less effort so you stay cool and feeling refreshed in the summer heat.

This style of juicing could be called "feng shui juicing" due to the fact that summer vegetables tend to have more yin (cooling) energy while winter vegetables to tend to have more "yang" (warming) energies. When possible, the Chinese herbal properties for each vegetable (and fruit) is also provided.

Good Combining

Avoid combining fruit juices with vegetable juices. The only fruit that I combine with vegetable juice is apple.

When juicing tomatoes, it is best to not mix the tomato juice with other vegetables juices. Tomatoes are a special breed of vegetables because they are actually a fruit. Tomatoes do best by themselves.

Germs and Bugs

Blanching is a technique that can be used to both clean and sterilize vegetables. Plunging vegetables into boiling salted can help clean the vegetables of germs and bugs that cannot be removed by normal washing.

In traditional Chinese cooking, vegetables such as broccoli and cauliflower are often blanched for this very reason.

Not all vegetables need to be blanched but those with tight florets are good candidates for blanching before juicing.

Of course, not everyone will want to do this because they will fear that the nutrition will disappear and certainly, some nutrition will leave. But not a significant amount to be concerned about.

Ultimately, whether you blanch or not is a personal choice but it is definitely a method to help kill germs and bug before juicing.

More Flavor

Two things that I do every now and then to add more flavor to my juices are to add some pure vanilla extract or stevia.

I find pure vanilla extract really helps to smooth the flavor of my juice and truth by known, I love vanilla! I use the pure vanilla extract which is more expensive, but I don't want to use artificial vanilla flavorings. You can get pure vanilla extract from your local health food store.

Of course, you can add any other extract that you like. My suggestion is to simply use pure extracts rather than artificial ones.

I also use stevia every now and then. Stevia is a natural sweetener that contains no sugar and does not affect insulin. With stevia, less is more. I usually add just 1 drop but sometimes 2 drops of stevia to my juice. Stevia is a nice replacement for apple juice and helps remove the bitterness of some the dark green vegetables.

You can get stevia from your local health food store.

Soft, Hard, Soft, Hard...

When juicing vegetables, it helps to alternate between soft and hard vegetables.

The benefit of juicing vegetables in this way is that the soft vegetables may not always release their juice as fast or as easily. Therefore, by juicing a harder vegetable after a soft vegetable, you help to flush the juice of the soft vegetable out of your juicer and into your glass.

Wrap Small Leaves

When juicing vegetables that have small leaves, like parsley, you can do one of two things.

You can either rap the leaves inside a bigger leaf vegetable such as kale, or you can roll the smaller leaves into a ball.

This helps your juicer get the most out of the smaller leaf vegetables.

Additional Thoughts

Many people, including myself, tend to juice fruits less often than vegetables.

The reason why is simple. In most situations, fruits taste better than vegetables. As such, most people including myself, find it easier to eat fruits whole than to eat vegetables whole.

So when I juice, I primarily juice vegetables and have fruit juice less often.

I also juice fruits less often because it is harder to find organically grown fruits than organically grown vegetables.

I also juice fruits less often because of the higher sugar content.

I also prefer to juice vegetables more than fruits because vegetables are harder to digest than fruits. Therefore, juicing helps me get more nutrition from my vegetables.

I have easy access to organic apples which is good because I do like to add a small amount of apples to my vegetable juice.

Fruit juice is delicious, but if you are only juicing fruits, and never vegetables, then you are avoiding the main purpose of juicing which is to juice vegetables.

Yes, fruit juice tastes great, but fruit juice should be considered more of a treat than anything else. When you juice fruits you also miss out on some of the wonderful benefits that only whole fruits can provide.

As an example, a papaya is a really good bowel cleanser but when you juice the papaya, that bowel cleansing quality is gone.

Fruits are easy for your body to digest when eaten, so do eat more fruits than you juice and remember, fruits are the great cleansers of the body. Fruits can help to cleanse your blood, your lymphatic system and your colon; but, only when eaten. When you juice fruits, you begin to loose some of these very special qualities.

Source: Juicing Book @ juicingbook.com

Posted on 10 Aug 2011 by Geoff Edwards

Pancake tea

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Pancake tea anyone?

I have pancakes regularly and find that it is convenient after making a pint mix to store the mix in a milk carton.  today my tea tasted a bit strange and realized that I had used the pancake mix instead of milk!  Apart from the uncooked egg in the mix there is nothing wrong in drinking the "tea" it has a slightly thicker texture than ordinary tea. I suppose what is happening is the flour in the mix adds a more mellow flavour to the tea.

But don't let that put you off using a milk carton to store your pancake mix in, it really is convenient.

 

Posted on 05 Aug 2011 by Geoff Edwards

chapattis grilled

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Cooking chapattis

I usually cook chapattis in an omelette pan. I cook them on one side then place them under the grill to cook the other side. Depending on the dough mix the chapattis will be more or less soft. This is also a quick method and I do the same for cooking pancakes. I don't have gas.

Today I decided to grill a beefburger and as it's easy to clean and cooks both sides at once I decided to use my electric grill. then I thought why not also cook a couple of chapattis and make a "sandwich". The result of cooking chapattis in the electric grill is that they become "corrugated" in shape which makes them much stronger than when cooked flat.  I popped in some mustard - English of course and some fresh basil,   The resulting chapatti burger was nice and firm to eat. 

 

Posted on 31 Jul 2011 by Geoff Edwards

Are shrink wrapped cucumbers safe to eat?

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Are shrink wrapped cucumbers safe to eat?

Cucumbers must be one of the most expensive foods if we consider their calorie content, 16 kcals a cup. However there is more to nutrition than calorie content alone. Cucumbers as part of a mixed salad which has been dressed will have a surprisingly high calorie count. We now have a scare from people who have become ill from eating contaminated organically grown cucumbers. The advice is to wash throughly all salads. Perhaps people don't bother so much with cucumber as it is shrink wrapped.

The facts are that shrink wrapped cucmber last a lot longer than unwrapped cucumber Packaging News  I didn't know that and have thought that the reason the cucmbers are shrink wrapped is merely to protect them as their skins are easily damaged.  Whether people are less likely to wash shrink wrapped cucumber including other foods is debateable. I know I don't usually bother, and I have been unwrapping my cucumbers as well, but not always. According to the news item in packaging news it rots quicker if it is unwrapped. If I have unwrapped my cucumber I will usually wash it.

I usually soak salads in salt water first as well, but I often just eat lettuce unwashed. In fact I place lettuce in jars of water after cutting the root to expose fresh cells, it keeps longer. I just take leaves off as I need them. The technique works with celery and greens as well.

To get back to cucumber safety, perhaps there is a danger that bacteria can be sealed in with shrink wrapped cucumbers and people have not been washing them properly. There is also a greater risk with organically grown food as well.  Incidentally, after forgetting to eat my cucumber and having to add it to the compost bucket I tried cooking it the next time the cucumber looked as if it wouldn't keep. The first time I cooked cucumber was when I was making a casserole.  Cooked cucumber curiously stays quite firm and is quite delicious.

Posted on 31 May 2011 by Geoff Edwards

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Healthy Diet Update

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Excel Workbook Healthy Diet Record Tool: Update 2015v5

I have updated my Microsoft Excel Weekly Diet sheet as I found a few items that needed improvement. Existing users should download the new sheet. Please note that the existing issue with whether to record oil and butter consumption on a daily basis or weekly still persists. I have added Butter Spread separate to Butter. I have also added the fat content of Crisps to Cooking Oil. So if the user decides to eat a packet of crisps he or she will note that Cooking Oil is added to and shown on the pie chart.

It is important to note that the fat content of all foods listed is complete and is recorded each day. It would be possible to add additional worksheets for Nutrient content but this would be a lot of work. The Five a Day Portions helps to ensure that users can balance their diet.

Healthy Diet Excel Spreadsheet Weekly Record

For new users please note that as usual I complete my Sunday diet. That personal data can be deleted, it is only included to help users realize how the spreadsheet works.

For personal use you will need to alter the data referring to your: gender, age, present weight, height and level of activity.




 

Posted on 05 Oct 2015 by Geoff Edwards

Weekly Diet Calculator

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Update Excel Workbook Diet Record Tool

I have made a major update to my Microsoft Excel Workbook tool for monitoring a diet over a period of one week. I have added Carbohydrates to the workbook. Managing diet, for example to lose weight, is not just recording what we eat and counting calories but requires making sure we are not damaging our body.

Fat is important, vitally important. as is protein. I had added Portions a Day as well but the workbook was not complete without carbohydrates. I have now added carbohydrates.

For the time being I am providing a link to a spreadsheet for week beginning the 30th August 2015 that is complete.also a  copy with the data removed which makes the tool available for users to record their own data will be added shortly.

link to Diet workbook dated 30th August 2015

Posted on 01 Sep 2015 by Geoff Edwards

Greens or rather collard greens

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Eat your greens!

I remember that the phrase "eat your greens" was part of my childhood upbringing. The danger of cooking greens is to overcook them which spoils their flavour and affects their nutritional value.

Are greens a super food?

The link to a quite impressive web site: The World's Healthiest Foods

  does suggest that collard greens should be regarded as a super food.

Greens can be very tasty

I didn't realise how nice they are, they are surprisingly sweet. I eat a 500gm a week and also eat broccoli. I steam them. My cat is very choosy and tends to prefer poultry, a  turkey drumstick in preference to chicken pieces. when I cook for my cat I also cook for me. I now eat much more poultry than red meat. Rather than cook a lot of vegetable to go with the turkey or chicken I usually just cook greens and make an onion sauce. I also add some chutney to the meat, and I heat the chutney up.
 

Posted on 11 Jul 2015 by Geoff Edwards

Weekly Diet Excel spreadsheet

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Healthy Diet Calculator Excel worksheet update 2015v3

My healthy diet workbook consists of three worksheets: Weekly diet, Protein, Fat and Portions. As far as possible my data is accurate. However, errors can be made.

I have updated my Weekly diet sheet.  The spreadsheets provides valuable information about the proportion of food and drink and its fat, protein and calorie content. Units of alcohol maybe recorded and you can check to see how many recommended portions of fruit and vegetables you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat and the Five A Day vegetable and fruit consumption.  Surprisingly, we need a little more fat than protein.

There are dangers to health if a person following a diet doesn't eat enough fat. there are numerous articles on this issue. I have data for tablespoons/weight for butter, rapesead  and olive oil. I use a butter spread on bread 70% butter 30% vegetable oil. Rapeseed and olive oil are used in cooking so some is not consumed. I also add a couple of ounces of butter to my home made bread. To record how much fat as butter or oil I weigh my containers - two sprinklers for the oil and a tub of butter spread and then add the weekly amount at the end of the  week. To add the consumption of oil daily would be impractical. I have thought of  averaging the total consumption of these fats over the week but have not worked out a way to do this as other users may prefer to add consumption daily. So I add the butter and oil data on Thursday and Friday each week

The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and then Saved As with the currrent date for Sunday. This prevents the danger of overwriting the downloaded file. Please note that this update has a record of my dialy diet for one week. Still drinking too much alcohol. All entries will need to be cleared.

Posted on 06 Jul 2015 by Geoff Edwards

Chapati bread

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Chapati bread

I ran out of strong stoneground wholemeal flour and bread machine yeast. So I used chapiti flour and ordinary bread yeast. (Panasonic Bread machine)

Recipe:

600gm flour
1.5 tablesppon sugar
1.5 teaspoon of salt
500mg vitamin C
2 teaspoons of yeast (double usual amount)
half a cup of ground hemp seed
2oz butter
420ml water
one egg (some white saved to add poppy seed after the bread is baked)

Result see photo below:
 

Posted on 08 May 2015 by Geoff Edwards

Healthy Diet update 2015v2

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Weekly Healthy Diet Excel worksheet update 2015v2

My healthy diet workbook consists of three worksheets: Weekly diet, Protein, Fat and Portions. As far as possible my data is accurate. However, errors can be made.

I have updated my Weekly diet sheet.  I found two errors in the Fat spreadsheet. The spreadsheets provides valuable information about the proportion of food and drink and its fat, protein and calorie content. Units of alcohol maybe recorded and you can check to see how many recommended portions of food you are eating. The errors I found were in Onions and Chicken. Onions have 0.1 gm of fat, chicken has 13gm of fat - the latter is  from Wikipedia (according to the parts of the chicken and the way it is cooked this figure will vary quite widely).

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. Surprisingly, we need a little more fat than protein.

There are dangers to health if a person following a diet doesn't eat enough fat. there are numerous articles on this issue. I have data for tablespoons/weight for butter, rapesead  and olive oil. I use a butter spread on bread 70% butter 30% vegetable oil. Rapeseed and olive oil are used in cooking so some is discarded. I also add a couple of ounces of butter to my home made bread. To record how much fat as butter or oil I weigh my containers - two sprinklers for the oil and a tub of butter spread and then add the weekly amount at the end of the  week. To add the consumption of oil daily would be impractical. I have thought of  averaging the total consumption of these fats over the week but have not worked out a way to do this as other users may prefer to add consumption daily.

The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and then Saved As with the currrent date for Sunday. This prevents the danger of overwriting the downloaded file. For example: diet weekly sheet 22nd  Mar 2015.

Posted on 22 Mar 2015 by Geoff Edwards

healthy diet update 2015v1

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Weekly Diet Excel worksheet update 2015v1

I have updated my Weekly diet sheet.  I have added "Leeks". Leeks can not be simply included under Onions. Weight for weight they have double the calorific content and several other important nutritious qualities. The spreadsheet provides valuable information about the proportion of food and drink and its fat, protein and calorie content, units of alcohol are recorded and you can check to see how many recommended portions of food you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and Saved As this week's date to prevent overwriting the downloaded file. For example: diet weekly sheet 8th feb 2015.

Posted on 08 Feb 2015 by Geoff Edwards

Chutney calculator update

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General recipe calculator for chutney update

I have written a general purpose recipe calculator for making chutney.  The problem with large quantities is that they will need to be cooked in batches. The size of the batches will depend on the size of the pan used. I have included the user's preserving pan size, this allows for batches to be calculated according to that capacity.

The calculator is set to my pan size which is CORRECTION 8 LITRES not 16 litres! the WORKBOOK HAS BEEN AMENDED AND SHOULD BE DOWNLOADED AGAIN. The calculator uses the Damson and Apple Chutney recipe as an example. After downloading the spreadsheet, just replace the ingredients with your own and adjust the pan size if necessary to yours. 

Important: the first ingredient in the list is the one used to calculate the recipe. The calculator is in the same spreadsheet as the recipes. Excel chutney recipe calculator 

I have added nine chutney recipes to the spreadsheet. All units are metric except for teaspoons and items like cloves or garlic.

Posted on 08 Oct 2014 by Geoff Edwards

Update diet calculator

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Healthy diet calculator update 2014v4: Pizza

I have updated the Excel calculator to include Pizza. At over 800 calories per 390 g or 9 inch pizza a pizza represents a significant proportion of our daily diet if you eat a whole pizza. And who wouldn't they are so tasty!

The pizza entry calories is limited to flour and cheese and also to tomato puree in relation to the Five a Day calculation 1.4. These ingredients are common to all pizzas. Toppings  need to be added to the appropriate categories. Diet calorie calculator v4

The spreadsheet is designed to cover a week. Important features include: Portions a Day, Protein Consumption, Fat Consumption and Alcohol Total Units.

Posted on 15 May 2014 by Geoff Edwards

Healthy diet 2014 update v3

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Weekly Diet Excel worksheet update 2014v3

I have updated my Weekly diet sheet from v2 to v3. I have added "Portions a Day". The spreadsheet provides valuable information about the proportion of food and drink and its fat, protein and calorie content, units of alcohol are recorded and now you can check to see how many recommended portions of food you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The spreadsheet can of course be used for body building as well as losing weight safely :)

The formula for determining bodily requirements is calculated using the Harris-Benedict formula. Microsoft Excel workbook free download: Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data should be deleted. Personal details must be changed according to the user's age, gender, height and level of activity. Sunday's date will need to be changed.

My procedure is to open the (downloaded) spreadsheet and then Save As with Sunday's date. I then delete the previously entered data in order to start afresh. The spreadsheet will not reflect your requirements without adding details of your: gender, level of physical activity, age and present weight.

Posted on 10 Apr 2014 by Geoff Edwards

Healthy diet 2014 update v2

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Weekly diet Excel worksheet 2014v2

I have made a slight alteration to v1. I have added two references to cooking oil. Rapeseed oil  and also Olive Oil. I use both. Often oil is used in cooking but not entirely consumed. However, it is is usual to allow for both oils. I usually add oil consumption just once a week. Now I add oil consumption twice a week one is for Rapeseed oil the other for Olive oil.

I have updated my Weekly diet sheet. I have added units of alcohol. The spreadsheet provides valuable information about the proprtion of food and drink and its fat, protein and calorie content. It is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The formula for determining bodily requirements is calculated using the Harris-Benedict formula. The Microsoft Excel workbook free download: Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data can be deleted and personal details changed according to the users age, gender, height and level of activity. Sunday's date will need to be changed.

My procedure is to open the spreadsheet and then save it with Sunday's date. I then delete the previously entered data in order to start afresh. The spreadsheet will not reflect you requirements without adding details of your: gender, level of physical activity, age and present weight.

Posted on 23 Feb 2014 by Geoff Edwards

Weekly diet sheet update

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Weekly diet Excel worksheet 2014v1

I have updated my Weekly diet sheet. I have added units of alcohol. The spreadsheet provides valuable informaztion about the proprtion of food and drink and its fat, protein and calorie content. It is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The formula for determining bodily requirements is calculated using the Harris-Benedict formula. The Microsoft Excel workbook free download Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data can be deleted and personal details changed according to the users age, gender, height and level of activity. Sunday's date will need to be changed.

Posted on 13 Jan 2014 by Geoff Edwards

Weekly diet sheet

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Weekly diet Excel spreadsheet calculator update

I have updated the diet sheet there was an error in the Fat content list for Bakery Cakes and Biscuits. This category is difficult to ascribe values to. I like ASDA's hot cross buns. One bun of 60g has 3.6g of fat that is 6g per 100g. Calorie content is 190. Richer bakery products need to be recorded in another way. I'll need to think about that. Essentially, the spreadsheet enables recording  of food and drink to manage: weight, the balance of fat protein and carbohydrate, and the proportion of fruit, vegetables and other foodstuffs that we consume on a daily basis. Alcohol data is based on an empirically determined maximum daily limit of 15 per cent of calories consumed - eat less drink less.

The Fat and Protein addition is meant to provide a check on our requirement of these vitally important component of our diet. We eat a range of different foods and to provide highly accurate data is unrealistic without extending the list to the point where it becomes unwieldy. Please contact me to include foods I might have overlooked.  Supermarkets and Google provide a breakdown of foods but there is still no easy way to make use of that data. My spreadsheet does allow for a recording of food and drink consumed on a daily basis without subscribing to a service. Download diet calculator weekly sheet

 

Posted on 22 Nov 2013 by Geoff Edwards

Weekly diet sheet update

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Weekly Diet Excel workbook calories protein and fat calculator

The screen shot below shows part of the Excel workbook that can be used to control weight. It can also provide indications of whether the food and drink consumed is healthy.  The diet sheet works like a shopping list, except the lists are of food and drink consumed.  It could also be used for meal planning.

Excel weekly diet calculator

The image below is a close up of the information provided from personal data that the user needs to input. All information is automatically generated.

clode up of diet data generated

The image below includes a larger view of the worksheet. A pie chart is generated along with calculated BMI, protein and fat requirements. In the example shown food and drink for Friday is not complete and there are no entries for Saturday yet - it being 6pm thursday :)

larger view of the weekly diet spreadsheet

The Excel workbook  download:  Diet weekly sheet 2013v1.  The workbook includes a pie chart for the the US Dept of Agriculture categories but the food groups are displayed as Kcal not volume.

Important: Cooking Oil fat content is 13.8 gm per tablespoon or equivalent 14 gm. The worksheet has been amended date 2,d July 2013 12:06 Greenwich London time

Update: added Stinging nettle. Diet weekly sheet 2013 Update required Sunday 13th Ocotber 2013 update 

Posted on 14 Jun 2013 by Geoff Edwards

Mouldy cheese how to remove the mould

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Mouldy cheese? how to remove it

Unfortunately, cheese can go mouldy.  As far as I know mouldy cheese is not harmful, after all Stilton blue cheese and other similar cheeses are mouldy. For more information see: http://www.mayoclinic.com/health/food-and-nutrition/AN01024

Placing cheese in an airtight container with a lump of sugar in it and storing it in the fridge helps to stop cheese going mouldy.  I found that one way of dealing with mouldy cheese is to grate the mould  off on all six sides - or four if it's a wedge. Another way is  to use a washingup brush and wash the mould off!  It works and the brush which will be greasy from the fat will wash it self clean the next time the washingup is done :) 

Posted on 30 Jun 2012 by Geoff Edwards

salad

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Anchovy and potatoe salad with wild herbs

I like this salad. potatoes are steamed and a small tin of anchovies are added to a mixture of salad plants. I use the oil as a dressing and also add salad cream. In addition to lettuce I use sorrel leaves, swiss chard, fennel and dandy lion leaves and one or more tomatoes. In the picure I have used raw onion and I usually also use green onions, my Welsh onion plants are still establishing themselves. I also use borage leaves and some mint. An interesting link: Free food in your yard 

 

Anchovy salad with wild leaves

Posted on 07 Jun 2012 by Geoff Edwards

A guide to juicing

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Juicing: a guide

I have recently bought a juicer and found this guide useful. I have consent to republish it here. I am recording my food and drink consumed and I am regarding juice as being the same calorie content as whole food. My Excel spreadsheet which can be used to record calories consumed and its effect on one's weight can be found further down Healthy Diet: Weight control the facts

Vegetable Juice � Juicing Vegetables

The following tables provides links to information about various vegetables. Below this table is an introduction to juicing vegetables which explains some of the basics do's and don'ts, amongst other things...

Alfalfa Aloe Vera Artichoke
Arugula Asparagus Bamboo Shoots
Basil Beet Beet Greens
Bitter Gourd Melon Bok Choy Broccoli
Brussels Sprouts Cabbage (Green) Cabbage (Red)
Carrots Cauliflower Celeriac
Celery Chicory Chinese Cabbage (Napa Cabbage)
Chives Collard Greens Coriander
Corn (Yellow) Corn (White) Cucumber
Dandelion Leaves Eggplant Endives
Fennel Garlic Ginger
Jicama Kale Kohlrabi
Lamb's Quarter Lentils Lettuce (Butter)
Lettuce (Iceberg) Lettuce (Romaine) Mung Beans
Mustard Greens Onions Parsley
Parsnip Peppers (Green) Peppers (Red)
Pumpkin Purslane Radishes
Radish Sprouts Scallion (Spring Onion) Spearmint (Mint)
Spinach Stinging Nettle Swiss Chard
Tomatoes Turnips Turnip Greens
Watercress Wheat Grass Yams
Zucchini    

Introduction

Fresh vegetable juice helps supply your body with readily available nutrition. Fresh vegetable juice not only tastes great, but it helps you eat, or in this case, drink more vegetables in a day than you normally would. While juicing allows you to easily consume more vegetables in a day than you would normally eat, you need to be aware that you do not go to the extreme and consume too much juice. Instead, we must be "responsible juicers".

It's a well known fact that your body needs optimal nutrition to be healthy. Nutrition is fuel for the body. Every action of your body requires nutrition. Your body requires nutrition in order for your organs, glands, bones and every other component of your body to be healthy.

Drinking fresh vegetable juice is not a cure all. Fresh vegetable juice is simply part of a healthy lifestyle.

Many people have obtained health benefits as a result of drinking fresh vegetable juice on a regular basis. This however, in my humble opinion, should not be your primary reason for drinking fresh vegetable juice.

Your primary reason should be because you enjoy fresh vegetable juice. The benefits you obtain from drinking fresh vegetable juice are just that � benefits.

Your best results will come from simplicity. With simplicity comes consistency. With consistency comes results. But if you focus solely on the results, then you will only experience disappointment.

By enjoying fresh vegetable juice, you help to ensure the consistency needed to obtain the long term benefits.

Juice because you love drinking fresh juice and let the rest take care of itself.

This page contains basic information about the do's and don'ts of juicing vegetables. To obtain specific dietary and health advice for yourself, please consult your medical doctor or naturopathic doctor.

Diabetes, Hypoglycemia, Candida, Etc

Broccoli BobIf you suffer from a sugar related health problem such as diabetes, hypoglycemia, candida (yeast problems), gout and so on, you should consult your health care professional before juicing vegetables that are higher in natural sugars.

For your benefit, I have added a nutritional analysis of each vegetable listed. This nutritional analysis is gathered from the US Department of Agriculture. The analysis shows how much sugar (in the analysis, the sugar content is mentioned as energy) there is per 100 grams of the vegetable.

If you suffer from a sugar related problem, consult your medical doctor or naturopathic doctor before juicing fruits and vegetables.

Kidney Stones and Other Kidney Related Problems

If you suffer from kidney stones, then you will definitely want to avoid juices made from vegetables such as spinach, beets, collard greens and some other vegetables. These vegetables are higher in oxalic acid .

If you do suffer from kidney stones or other kidney related problems, then consult your medical doctor or naturopathic doctor before juicing.

Children and Pregnant Women

<img alt="Consult your doctor before juicing if you are pregnant, nursing or planning" 0"="" data-cke-saved-src="http://www.juicingbook.com/_images/girl.gif" src="http://www.juicingbook.com/_images/girl.gif" width="150" height="221" align="right">If you are currently pregnant, preparing to get pregnant or are nursing, you should consult your doctor before juicing.

Certain vegetables or fruits can contain nutrients and minerals that are possibly not safe for a pregnant or nursing mother.

If you are planning on providing fresh vegetable or fruit juice to your child, then you should also consult your doctor or health care professional before providing fresh juice to your child.

Fresh juice is concentrated nutrition and therefore, it's advisable to get professional advice before you begin. Naturopathic doctors have good knowledge of juicing and therefore can make an excellent choice to get professional advice from.

Green Juices

You need to be more careful when using green juices such as broccoli, lettuce, cabbage, dandelion, spinach, collard greens, mustard greens, kale and all other greens.

These juices tend to be more powerful and so you will want to start off slow and gradually increase. Ultimately, you never want more than ¼ of your juice to be green juice.

I never drink my green juices alone. Not only are they powerful in that they can cause loose bowel movements, but their taste can be rather strong. Green juices are usually mixed with apple, celery, cucumber or carrots.

Beans

Many beans such as kidney beans, white beans, navy beans, etc can be sprouted and then juiced and/or eaten. However, many beans contain toxins that can only be destroyed through the soaking of the beans and then the cooking of the beans. It's for this reason that I suggest you do not eat or juice bean sprouts. There are some exceptions to this rule such as mung bean sprouts. But for the most part, beans should be avoided when it comes to juicing.

Remember To Chew

Most people, when drinking fresh juice, will just drink it like a glass of water. But what you want to do is chew your vegetable juice. This does a few things. First it warms the juice to body temperature. This is important because most people store their vegatables in their refridgerator. Next, when you chew your juice, the vegetable juice mixes with your saliva which further helps your body absorb the nutrients in the juice faster.

Ideally, I prefer to leave my vegetables on the table for about an hour or so before I begin to juice. This helps bring the vegetables to room temperature. I do this because cold food shuts down digestive enzymes. This is why many feel awful after eating cold foods like ice cream. So when the food is warm, the digestive enzymes work more efficiently.

Start Slow

Start slow!If you are new to juicing, then start slow and gradually introduce vegetable juice to your body.

Fresh vegetable juice is more concentrated than the vegetables you eat. In addition, the nutrition and benefits of the vegetables are released and made available to the body much faster than if your body were digesting a whole vegetable.

If you are new to juicing, then you will want to begin with more basic vegetables such as carrots, celery, parsnips, cucumber, etc. Then with time, gradually introduce the green vegetables such as dandelion leaves, parsley, beet greens, etc. Purslane and wheat grass are more powerful juices and should be introduce after juicing for a while.

Apples

Apples are the one fruit you can combine with your vegetable juice.

For the most part, vegetables require different enzymes for digestion than fruits. Therefore, we don't combine fruits and vegetables. But apples are the one fruit you can combine with your vegetables.

Apples add a very nice sweetness and flavor to your vegetable juices.

You Still Need To Eat

Fresh vegetable juice is great, but you are still going to need to eat your veggies too!

Your body is a natural juicer. As an example, when you eat a carrot your body begins to digest it. Essentially, your body extracts the juice from the carrot and then gathers the nutrition from the juice for its bodily functions. Then, the fiber passes through the colon and helps keep you regular.

The benefit of juicing is that you help your body by removing the step required to extract the juice from the vegetable. But in doing so, you also loose the all important fiber.

So continue eating your veggies to get the fiber you need to help maintain regularity.

Variety Variety Variety

I know you probably have your favorite vegetables that you like to juice. But variety is the spice of life and variety is important when juicing.

By constantly changing the vegetables you juice, you get a broad spectrum of nutrition. This means that while one vegetable may be low in a certain vitamin or mineral, another vegetable may not. By having variety, you smooth out the bumps so to speak.

Variety is also important because it is said that if you have the same food every day for more than 4 days in a row, then your body will create an allergic reaction to the food.

Of course, there are exceptions to every rule and some people who are sick, such as with cancer, may find themselves juicing carrots every day. In times of illness, etc, the body is able to identify what is "medicine" for the body. As a result, a person who is sick may not develop an allergic reaction to carrots even if they drink carrot juice every day. This is because the body needs the "medicine" found within the carrot or any other vegetable. But generally speaking, for general health and well being, do juice a variety of vegetables.

Why Organic?

Fresh juice is a healthy drink.When possible it is best to use organically grown vegetables.

If you are not using organically vegetables, then you will always want to remove the peel of the vegetables. Unfortunately, a lot of the nutrients in vegetables are found within the peel or rind.

Organic vegetables are also important because juicing brings out the juice of the vegetable and unfortunately, when using non-organic ingredients, you are also getting some possible pesticide or other chemical residue in higher concentrations.

Buy Regional Produce

When possible buy produce that is locally grown or that is regional to your area. This helps to ensure you get the most nutritional bang for your buck.

When possible try growing your own vegetables.

Feng Shui Juicing � Seasonal Juicing

Feng shui juicing is the awareness that each vegetable (and fruit) has properties that are best suited to certain times of the year, different health problems or for certain benefits. Obviously, this approach incorporates traditional Chinese herbal medicine knowledge.

In the past, everyone ate vegetables that were only available at that time of year. Example, lettuce was only available in the summer and turnips were only available in the winter. But in today's world, lettuce is now available in the winter and turnipes available in the summer. But your body will do so much better when you juice (and even eat) vegetables that are traditionally grown and/or harvested in whatever season of year it currently is.

Vegetables that are traditionally harvested in the winter, as an example, generally speaking have the ability to provide your body with the sustenance needed to create the "heat" and "strength" you need to stay healthy in the winter allowing you to avoid colds. On the other hand, vegetables that are traditionally harvested in the summer will often have a "cooling" effect on the body that helps your body work with less effort so you stay cool and feeling refreshed in the summer heat.

This style of juicing could be called "feng shui juicing" due to the fact that summer vegetables tend to have more yin (cooling) energy while winter vegetables to tend to have more "yang" (warming) energies. When possible, the Chinese herbal properties for each vegetable (and fruit) is also provided.

Good Combining

Avoid combining fruit juices with vegetable juices. The only fruit that I combine with vegetable juice is apple.

When juicing tomatoes, it is best to not mix the tomato juice with other vegetables juices. Tomatoes are a special breed of vegetables because they are actually a fruit. Tomatoes do best by themselves.

Germs and Bugs

Blanching is a technique that can be used to both clean and sterilize vegetables. Plunging vegetables into boiling salted can help clean the vegetables of germs and bugs that cannot be removed by normal washing.

In traditional Chinese cooking, vegetables such as broccoli and cauliflower are often blanched for this very reason.

Not all vegetables need to be blanched but those with tight florets are good candidates for blanching before juicing.

Of course, not everyone will want to do this because they will fear that the nutrition will disappear and certainly, some nutrition will leave. But not a significant amount to be concerned about.

Ultimately, whether you blanch or not is a personal choice but it is definitely a method to help kill germs and bug before juicing.

More Flavor

Two things that I do every now and then to add more flavor to my juices are to add some pure vanilla extract or stevia.

I find pure vanilla extract really helps to smooth the flavor of my juice and truth by known, I love vanilla! I use the pure vanilla extract which is more expensive, but I don't want to use artificial vanilla flavorings. You can get pure vanilla extract from your local health food store.

Of course, you can add any other extract that you like. My suggestion is to simply use pure extracts rather than artificial ones.

I also use stevia every now and then. Stevia is a natural sweetener that contains no sugar and does not affect insulin. With stevia, less is more. I usually add just 1 drop but sometimes 2 drops of stevia to my juice. Stevia is a nice replacement for apple juice and helps remove the bitterness of some the dark green vegetables.

You can get stevia from your local health food store.

Soft, Hard, Soft, Hard...

When juicing vegetables, it helps to alternate between soft and hard vegetables.

The benefit of juicing vegetables in this way is that the soft vegetables may not always release their juice as fast or as easily. Therefore, by juicing a harder vegetable after a soft vegetable, you help to flush the juice of the soft vegetable out of your juicer and into your glass.

Wrap Small Leaves

When juicing vegetables that have small leaves, like parsley, you can do one of two things.

You can either rap the leaves inside a bigger leaf vegetable such as kale, or you can roll the smaller leaves into a ball.

This helps your juicer get the most out of the smaller leaf vegetables.

Additional Thoughts

Many people, including myself, tend to juice fruits less often than vegetables.

The reason why is simple. In most situations, fruits taste better than vegetables. As such, most people including myself, find it easier to eat fruits whole than to eat vegetables whole.

So when I juice, I primarily juice vegetables and have fruit juice less often.

I also juice fruits less often because it is harder to find organically grown fruits than organically grown vegetables.

I also juice fruits less often because of the higher sugar content.

I also prefer to juice vegetables more than fruits because vegetables are harder to digest than fruits. Therefore, juicing helps me get more nutrition from my vegetables.

I have easy access to organic apples which is good because I do like to add a small amount of apples to my vegetable juice.

Fruit juice is delicious, but if you are only juicing fruits, and never vegetables, then you are avoiding the main purpose of juicing which is to juice vegetables.

Yes, fruit juice tastes great, but fruit juice should be considered more of a treat than anything else. When you juice fruits you also miss out on some of the wonderful benefits that only whole fruits can provide.

As an example, a papaya is a really good bowel cleanser but when you juice the papaya, that bowel cleansing quality is gone.

Fruits are easy for your body to digest when eaten, so do eat more fruits than you juice and remember, fruits are the great cleansers of the body. Fruits can help to cleanse your blood, your lymphatic system and your colon; but, only when eaten. When you juice fruits, you begin to loose some of these very special qualities.

Source: Juicing Book @ juicingbook.com

Posted on 10 Aug 2011 by Geoff Edwards

Pancake tea

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Pancake tea anyone?

I have pancakes regularly and find that it is convenient after making a pint mix to store the mix in a milk carton.  today my tea tasted a bit strange and realized that I had used the pancake mix instead of milk!  Apart from the uncooked egg in the mix there is nothing wrong in drinking the "tea" it has a slightly thicker texture than ordinary tea. I suppose what is happening is the flour in the mix adds a more mellow flavour to the tea.

But don't let that put you off using a milk carton to store your pancake mix in, it really is convenient.

 

Posted on 05 Aug 2011 by Geoff Edwards

chapattis grilled

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Cooking chapattis

I usually cook chapattis in an omelette pan. I cook them on one side then place them under the grill to cook the other side. Depending on the dough mix the chapattis will be more or less soft. This is also a quick method and I do the same for cooking pancakes. I don't have gas.

Today I decided to grill a beefburger and as it's easy to clean and cooks both sides at once I decided to use my electric grill. then I thought why not also cook a couple of chapattis and make a "sandwich". The result of cooking chapattis in the electric grill is that they become "corrugated" in shape which makes them much stronger than when cooked flat.  I popped in some mustard - English of course and some fresh basil,   The resulting chapatti burger was nice and firm to eat. 

 

Posted on 31 Jul 2011 by Geoff Edwards

Are shrink wrapped cucumbers safe to eat?

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Are shrink wrapped cucumbers safe to eat?

Cucumbers must be one of the most expensive foods if we consider their calorie content, 16 kcals a cup. However there is more to nutrition than calorie content alone. Cucumbers as part of a mixed salad which has been dressed will have a surprisingly high calorie count. We now have a scare from people who have become ill from eating contaminated organically grown cucumbers. The advice is to wash throughly all salads. Perhaps people don't bother so much with cucumber as it is shrink wrapped.

The facts are that shrink wrapped cucmber last a lot longer than unwrapped cucumber Packaging News  I didn't know that and have thought that the reason the cucmbers are shrink wrapped is merely to protect them as their skins are easily damaged.  Whether people are less likely to wash shrink wrapped cucumber including other foods is debateable. I know I don't usually bother, and I have been unwrapping my cucumbers as well, but not always. According to the news item in packaging news it rots quicker if it is unwrapped. If I have unwrapped my cucumber I will usually wash it.

I usually soak salads in salt water first as well, but I often just eat lettuce unwashed. In fact I place lettuce in jars of water after cutting the root to expose fresh cells, it keeps longer. I just take leaves off as I need them. The technique works with celery and greens as well.

To get back to cucumber safety, perhaps there is a danger that bacteria can be sealed in with shrink wrapped cucumbers and people have not been washing them properly. There is also a greater risk with organically grown food as well.  Incidentally, after forgetting to eat my cucumber and having to add it to the compost bucket I tried cooking it the next time the cucumber looked as if it wouldn't keep. The first time I cooked cucumber was when I was making a casserole.  Cooked cucumber curiously stays quite firm and is quite delicious.

Posted on 31 May 2011 by Geoff Edwards

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