The Paleo Breakfast Of Champions

I’m sure you’ve heard people say that breakfast is the most important meal of the day, but do you really eat a quality breakfast to give yourself a kick-start every single day?

I used to eat a big bowl of cereal each morning, followed by a couple of slices of toast… that is, until I found out how bad eating grains is for our bodies. The purpose of this post isn’t to go into details about what eating grains can do to your body, but more about giving you a better quality option to choose for breakfast.

If you want to find out for yourself what eating Paleo is all about, there are some really good websites around like robbwolf.com and marksdailyapple.com that can explain further, plus I will have my own ebook available shortly which will talk about why you should avoid eating grains, among other things.

A Paleo Breakfast

Nope, today I just want to talk about one of my favourite ways to fuel up on energy after a big nights sleep, a big seafood and egg breakfast!  It’s full of essential omega-3 fatty acids, protein, calcium, magnesium, vitamin C, and plenty of other nutrients to satisfy your body’s needs for a great start to the day.

The Importance Of Breakfast

If you’re the sort of person who skips breakfast, or has a very light breakfast while rushing around early in the morning to get the kids off to school, and get yourself off to work, then I just want to briefly cover why you should eat a bigger breakfast.

You’ve just spent 6-8 hours in bed sleeping, and it may have been 10-12 hours since your last meal. Your body doesn’t need energy while you’re asleep, however if you have a big day ahead of you, then you will definitely need energy to carry you through… and a coffee and a bagel just doesn’t cut it.

Sugar – The Spike And Crash Cycle

Just filling your stomach for the sake of having something in it won’t help you last throughout the day. How many times do you start to crave more food and snacks in the mid-morning? As humans, we can easily get hooked on sugars and carbohydrates. They can be useful for a quick burst of energy, but if you have too much your body will respond by unleashing a wave of insulin to sweep away all the excess sugars and carbs, sending them to your fat stores for a later date.

So your body quickly runs out of steam, as you constantly feed it empty calories in an attempt to get a short burst of energy which may last anywhere from a few minutes, to a couple of hours if you’re lucky. Then of course the cycle repeats, your energy drops, and you need to replace it with more fuel.

Does this sugar spike and crash cycle sound familiar?

The answer is to eat quality foods, starting with breakfast, that fill your body with vitamins, nutrients, fats and protein that comes from eating meat, seafood, fruits and veggies. A bit of a mix of each is the best way to go. Now you might think it seems like it’s more effort on your part, and this may be true.

However, the rewards are well worth the effort, as you will have more energy to get through your busy day, and your powers of concentration will also improve as your body will start to function the way it is genetically designed to from 2 million years of human evolution!

My Favourite Paleo Breakfast Of Champions

You can see from the picture above that there is some sliced avocado (full of quality natural fats), smoked salmon (omega-3 and protein), grilled barramundi (omega-3 and protein), scrambled eggs (omega-3 and protein), and pan-fried spinach (calcium, magnesium, vitamin C, and many other vital nutrients).

It’s delicious, satisfying, and full of nutrition to power you through the day!

So, What Is Paleo?

So you’ve heard me start to talk about eating paleo in the past few posts now, and I’ve actually been eating this way for about 8 months now.  It all started after I was recommended to read The Paleo Solution by a friend who happens to be a health professional.

I’ve lost about 8kg so far (I can’t really lose any more than that, there’d be nothing left of me lol), and my energy levels have gone through the roof.  If you’re looking to lose weight or improve your own energy levels to get through your busy days, then I would highly recommend you read The Paleo Solution too, it’s written by Robb Wolf, who I mentioned earlier in the post.

Until next time, enjoy a productive and energy-filled day!

Your friendly Aussie chef,

Mick Reade

All Easy Food Recipes

To a lot of people starting down this path, it can seem like it takes away a whole lot of your food options, particularly desserts.  I’m here today to tell you that this don’t necessarily need to be the case, you can still get some good sweet foods in if you desire.

Antioxidant Power Of Dark Chocolate

The trick is to cut way down on sugars, especially from packaged foods and complex carbohydrates, and using chocolate

Easy Paleo Chocolate Mousse With Fresh Berries

that is really high in cocoa content, minimum 45%, but use 70% if you can.

It may seem a little bitter and hard to eat at first, but this Easy Paleo Chocolate Mousse Recipe that I’m sharing right now will show you how you can add a couple of other natural sweeteners like honey to make it really delicious, and most importantly, maintain the  rich dark chocolate benefits of high antioxidant levels with 70% cocoa mass.

Add a couple of fresh berries, and it’s bloody brilliant!  (Plus berries are also very high in antioxidants!).

Paleo Chocolate Mousse Ingredients

3 tablespoons high fat cocoa powder

1/4 cup (40g) Arrowroot powder (also called Tapioca flour)

1 teaspoon vanilla extract

1 can coconut milk

120g good-quality dark chocolate (ideally with 70% cocoa content)

2 tablespoons honey

2 large egg yolks

How To Make Easy Paleo Chocolate Mousse

1. In a small bowl, combine the cocoa powder, arrowroot powder and vanilla.
2. Add about 2 or 3 tablespoons of the coconut milk and whisk out any lumps.
3. In a saucepan over medium heat, bring the remaining coconut milk to a low simmer.
4. Break up the dark chocolate into chunks and add it to the coconut milk, stirring often, until it is melted.
5. Mix in the arrowroot/cocoa/vanilla mixture, and keep whisking continuously.
6. In a small bowl, whisk the egg yolks to break them apart, stir in a little bit of the warm coconut milk mixture, and then pour all the contents back into the saucepan and return to the heat.
7. Continue whisking all until smooth and the mixture coats the back of a spatula.
8. Pour into small ramekins, place glad-wrap around it to prevent a skin from forming, and put in the fridge to cool.
9. Serve cold, with a few fresh berries on top.

The Paleo Diet

It’s mostly based on the concept of humans as hunter-gatherers, collecting our food from the land and sea (rather than out of packets!).  Before the agricultural revolution came along and added grains into our diet, humans were strong, lean and fit, we were a lot smarter, and we were all natural!

When I speak about diets, it’s really a loose term.  I hate the word “diet”, as it conjures up images of starving or restricting yourself from having certain foods, for short periods of time until a goal is achieved.  I prefer to think of it as a “paleo lifestyle”, as fitness and exercise is also a very important factor, plus this is designed for a long-term approach.

Our grain based diet over the past 10,000 years has led to our diminished capacity in many areas, including physical fitness and brain size.  There is a great deal of scientific evidence to back this information up, and over the coming days, weeks and months, All EasyFood Recipes will continue to update you with some of this information, as well as some of the delicious recipes I’ve been cooking up at home.

You see, I’m a chef, and taste is definitely important to me (not something you necessarily achieve in the average diet).  Plus portion size can go out the window.  If you do eat the right foods, you can actually eat as much as you want and still maintain an optimal weight level.  For proof of that I only have to look at myself.  My girlfriend often refers to me as a ‘garbage guts’, as I love to eat so much, but because I do eat the right kind of foods lately, last time I checked my weight I was down to only 69kg, and my body fat percentage is in single figures! 

The White House Garden

For now, it’s important to know that eating fresh food is really the only way, not food out of packets, or food that has been highly processed or frozen.  It might be more difficult to achieve, but it’s worth striving for.  Even Michelle Obama has turned the White house garden into a vegetable patch to help get this message out there!

African Food

Emma Eating Ethiopian Food

Recently Emma had gone to Africa for a month on holiday, and when I started thinking about places to take her out for her birthday, African food was the initial inspiration.  I have not eaten a lot of African food, and Emma had raved about her adventures on safari and all the wild meats she had eaten whilst over there.

Delicacies including ostrich, crocodile, warthog (her favourite), camel, impala and cudu (a kind of antelope), were all mentioned with the kind of wide-eyed excitement that comes from eating wild game that the average Australian rarely has a chance to taste, let alone the inclination in many cases.

While you may think that many of these game meats could be very tough and chewy, she was surprised that it’s not necessarily the case.  Her description of the warthog was my favourite, “soft and tender meat stew that just melted in the mouth”, making me wish even more so that I could have joined her on this great adventure.

Eating African Food In Perth

Even though Perth isn’t particularly far away from Africa, in relation to the rest of the world (a trip to Johannesburg is about the same distance as a trip to Melbourne), African food isn’t really a common feature in Perth.  Having said that, I was actually surprised by the number of options there really are, hidden away in dark little corners of suburbs.

So my search for African food in Perth began. Using Urbanspoon.com, I narrowed down their options, using the very modern social trend of reading customer reviews about each African restaurant.  I knew that none of them were likely to be super authentic, and that of course being in Perth it was surely going to be pricey, but I made a decision, and then our booking for the fateful night…

Ethiopian Cafe And Artifacts

The place I chose was called Ethiopian Cafe And Artifacts, based in Hamilton Hill, near Fremantle.  It took some time to get out there, but it was definitely worth it!

I would say the main impression that most people (including myself) get from Ethiopian food, is that they are very poor, in severe drought-stricken areas, and good food is hard to come by.  I made our dining decision without seeing a menu, knowing only that we were not going to be offered utensils.  In other words, we were going to get our hands dirty.  I liked this concept, and obviously it makes for a very different night out compared to the mundane overpriced restaurants usually on offer.

Authentic Ethiopian Food

Mick Reade At The Ethiopian Cafe

My other theory was that it would provide as close to an authentic Ethiopian dining experience as were likely to get.  We were both quite excited upon seeing the restaurant, it was a very quaint looking little place hidden on a corner with a couple of other small shops.  It was dimly lit, and sparsely furnished with brightly coloured chairs, cushions, pictures, and all sorts of African ornaments and memorabilia.

There was a small little alcove beside the main restaurant which had all sorts of trinkets available to buy, and the display just added to our experience as we were totally immersed in Africa while inside the restaurant.

As we walked in we could see staff buzzing around in the open kitchen, although I get the distinct impression that it’s very much a family affair, with daughter, mother and father all involved in the operation.  We were shown menus, sat down, and given a chance to see what Ethiopian food is all about.

There were several meat options, and about half the menu was vegetarian.  There were no exotic meats, the choices basically came down to beef, lamb, chicken and fish.  None of this surprised me a great deal, however I was a little disappointed I didn’t get to try some warthog or antelope.  I guess that will have to wait until I make the trip over to Africa myself!

Each dish was accompanied by injera, the local staple food of Ethiopia.  Injera is basically a kind of flat bread, and is used to scoop up the various foods, which helped to make up for the lack of utensils.

Having recently removing gluten from our diet, it was pleasing to know that injera is made of rice flour and was gluten-free.

Ethiopian Mesop

Digging Into Ethiopian Food

We went for the Ethiopian Mesop for two as our dinner of choice, which was basically like a sample plate of 4 dishes, plus injera.  We chose a spicy chicken dish, a lamb dish, some chickpea fritters, and a vegetable stirfry.  It arrived to the table on a very impressive plate with a big woven straw lid, almost looking like some funny hat.  Our large plate was placed in the middle of the table and lid removed to reveal the injera – flat bread rolled up to resemble pink pancakes.

Tasting the injera first, I thought the texture was quite like pancakes too, very soft and fluffy, and there was quite a nice sweetness to their taste.  After that I went straight in to scoop up the various dishes that had been randomly placed around the plate with the injera.

Aside from the pinkness of the injera, my first impression of the food was that it all mixed together to become one great big brown mess.  Don’t get me wrong, it still looked quite appetising, however it was definitely a stark contrast to the bright colourful backdrop provided by the restaurant setting.

I tasted the lamb dish first (unfortunately I can’t recall the name of it, much less how it was spelt – I didn’t even attempt to pronounce it while ordering either!), and this was easily my favourite.  It was quite tender, just thin little strips, and almost melted in the mouth.  It had been cooked together with a variety of veggies like capsicum and onion, which brought out some sweetness, particularly when combined with the injera.

The chicken dish was great too, a little too spicy for Emma, but just right for me, as I love hot food.  Although to be honest I found the spices didn’t so much add a punch, as it was undertones of subtle heat melded to create delicious flavours with a mix of spices probably not often used in Australian kitchens.  It was a little tricky to get the chicken off the bone with injera in hand, but we actually managed to do so without creating too much of a mess.

The chickpea fritters didn’t look much like I anticipated, although they were delicious and full of flavour, if a little on the dry side.  The feast was rounded out nicely with the veggie stirfry, which was the only other part of the meal that wasn’t just lumps of brown.

We were quite full after all of this, but I did also manage to squeeze in some dessert.  There were two options on offer, and I decided to go with the creme caramel.  It was a little different to what I’m used to, the caramel was quite thin, and the whole dish was very soft.  I love making the creme caramel jiggle, and this one turned out perfectly, and just dusted lightly with a hint of cinnamon, it was a fantastic way to end the meal.

Ethiopian Food – The Verdict

I don’t usually go out to dinner with the aim of reviewing the food, and I definitely didn’t in this case either.  I think if you spend too much time analysing the food and your night out then you’ll probably lose out on some of the experience during the night.  This is probably also partly why some of the details can be a little fuzzy for me, but overall we had a great time and it was definitely worth the trip out to Fremantle.

It seemed to be reasonably authentic as far as an African dining experience in Perth can be, and if you don’t mind getting your hands a little messy then I think you would really enjoy the experience.  The staff were very friendly and helpful, the restaurant is quite small and intimate, and the price is reasonable (it was $50 for the mesop for two, and $4.50 for dessert).

If you want an enjoyable night out with a difference, take that special someone or a small group and I’m sure you’ll have a great time.  I’ve tried to find their website, I’m not entirely sure they have one, but you can find their contact details on Urban Spoon at Ethiopian Cafe And Artifacts.

Healthy Eating Advice For You

Recently I’ve been given some further advice about food, which I’m going to pass on to you now – Eat breakfast like a king, lunch like a prince, and eat dinner like a pauper.  In other words, breakfast should be the biggest meal of the day, to kick start your energy levels so you can go out and attack the day, and then obviously lunch is also important to maintain your energy throughout the day.

Easy Apricot Oats

When it comes to dinner time though, this is when our body doesn’t really need as much

energy, particularly as our body prepares to sleep and rest for the night.  Try doing that for a couple of weeks, and I’m

sure you’ll feel much better for it!

I’ve decided to do a bit of series on some healthy breakfast recipes, good hearty meals to get your energy levels up for a big day ahead, and I’m going to start today with an easy Apricot Oats recipe,

which serves 1.

Ingredients For Easy Apricot Oats Recipe

• 1/2 cup instant porridge
• 1 1/2 cups milk
• 4 dried apricots, chopped
• 2 tsp. golden syrup

How To Make Easy Apricot Oats Recipe

Simmer the porridge and milk together in a small saucepan for 4-5 minutes until slightly thickened and smooth, stirring frequently.

Stir the golden syrup into the porridge.

Pour the mixture into a bowl then sprinkle apricots on top and serve.

For more easy food recipes just like this easy apricot oats recipe, download your free copy of my Lunch And Snacks Cookbook at www.AllEasyFoodRecipes.com

Mick Reade

All Easy Food Recipes

How To Eat With Awareness

In this fast-paced world you may often feel that there’s not enough time for you to pay attention to your diet, but eating with awareness is vital to your body’s ability to digest the foods you eat.  This doesn’t mean you have to be a slave to meal times, but here are some tips that will help your body to digest the food you eat much more easily.

• Eat in a calm and quiet atmosphere.  How we feel when we eat can actually affect how well we digest it.  Don’t eat when you are upset or angry; instead just hold off for a few minutes to give your body time to settle down a bit.
• Always sit down to eat, even if it’s just a snack.  Taking time to pay attention to what you’re doing will help to prepare your digestion and allow you time to check in on your true hunger level.
• Avoid ice cold foods and drinks as they tend to freeze the digestive ‘fires’ that you need to help with the healthy breakdown of foods.  It may take a little time to break the habit, but you’ll find after time you won’t miss cold drinks.
• Don’t talk while chewing (your mum probably already told you this when you were younger!) – instead focus inward, enjoying the taste, sight and smell of the food you’re eating.
• Eat slowly to give your body a chance to digest food properly. Put your fork or spoon down in between mouthfuls to help you to slow down if you have to.
• Sit quietly for a few minutes after your meal to allow digestion to begin.

Beware Of Quick Health Fixes

Many people struggling to shed unwanted weight often seek quick and effortless solutions, usually bouncing from one weight loss diet to another.  Sadly, quick-fix diets just don’t produce lasting benefits and are often not very nutritionally balanced.

Avoid crash diets.  Although you might see quick results at first, study after study has shown that the benefits are not long term.  You’ll have much better long term results if you drop ‘diets’ altogether and take up a healthy eating program today that will serve you throughout your entire life.

Alcohol As Part Of A Healthy Lifestyle

Red Wine

Studies have shown that there are natural health-promoting chemicals in wine that may have a protective effect against heart disease and cancer.  These natural disease-fighting substances have been shown to have powerful antioxidant properties that are most concentrated in the skins of grapes (red wine has the highest concentration).

If taking an occasional glass of wine as part of a delicious meal adds richness to your life, then by all means enjoy!  However it’s important to remember that too much alcohol can also have damaging effects on almost every system and cell in the body and can contribute to serious illnesses affecting the nervous system, so always remember – everything in moderation.

How To Have A Happier, Healthier Mind And Body

I’ve been concentrating mostly on what to eat, as well as how and when, but a healthy lifestyle for the long term requires a ‘whole body’ approach which also includes a sensible amount of exercise…

Exercise

Regular exercise will help you to burn fat and feel better within yourself.  You will benefit more from regular, light exercise than occasional bursts of intense exercise.  Walking around the block once each day with longer walks added in every so often can also have a positive effect on your metabolism.

Studies have shown that short bursts of activity burn carbohydrates, while longer, ongoing exercise burns fat.  Like eating, exercising your body should be enjoyable.  If you overdo it or force yourself to exercise then you risk causing yourself injuries or emotional stress – which is exactly what you’re trying to avoid!

It’s best to exercise between 6-10am and 6-10pm, when your body is stronger and more tolerant.

That’s it for my current series of healthy eating (and living) tips, I hope this helps you to enjoy a far more healthy lifestyle for a long time to come!

Now I will be getting back to sharing with you a whole range of easy food recipes for you to enjoy making at home!

Mick Reade

All Easy Food Recipes

I’m sure you’ve seen the difference between a lettuce picked fresh out of the garden and one that has been sitting in the bottom of your fridge for a couple of weeks.  Frozen, canned, processed, reheated and leftover foods have much less ‘life’ than fresh foods – and organic food is free of chemicals.

As you begin to appreciate the food you put in your body you might even feel inspired to grow your own herbs, fruits and vegetables in the garden!

The Best Way To Satisfy Your Food Cravings

Giving in to unhealthy cravings can sabotage your efforts.  If you experience cravings, it’s usually for sweet foods, and it shouldn’t be ignored.

However you can make healthy choices from the ‘sweet’ family to satisfy your food cravings with more wholesome, healthy foods such as sweet fruits, whole grains and nuts.

Eating well is a long-term healthy life choice, and there are some foods that can particularly help you to be a healthy weight and feel good about yourself.  Choose…

• Foods that are light, dry and warm; spicy, bitter and astringent (see the sense of taste chart for your health).
• Lighter fruits such as apples, pears, pomegranates, cranberries and persimmons.
• Honey is excellent (don’t heat the honey though).
• All beans.
• Light grains like barley, corn, millet, buckwheat and rye.
• All spices except salt.
• All vegetables, especially radishes, asparagus, eggplant, green leafy vegetables, beets, broccoli, potatoes, cabbage, carrots, cauliflower, pumpkin, lettuce, celery and sprouts.
• If you do eat meat, try to choose cold-water (oily) fish and white meat such as pork, free-range chicken and turkey.

In the next post I’m going to run through the fourth and final golden rule of healthy eating, how to eat with awareness…

Mick Reade

All Easy Food Recipes

In the previous post I talked a bit about Ayurveda’s 6 essential tastes of life, and how they can help you improve your health in everyday life, and today I just want to elaborate a little bit on that with a helpful chart of some specific healthy foods that you should be looking to incorporate into your everyday meals.

It’s important that you don’t make choosing what to eat hard work.  Don’t worry if you get to the end of the day and realise you’ve missed out on one or more of the foods in a particular sense of taste – it will be a long-term lifestyle change that will balance out over time.

You’ll feel so much better when you incorporate food from each sense of taste that you’ll actually find it easy and fun to adjust your diet to include them!

Sense Of Taste Foods – Sweet

• Milk
• Butter
• Cream
• Wheat
• Ghee (clarified butter)
• Rice
• Maple Syrup
• Sesame Oil
• Apple Juice
• Coconut Milk
• Honey
• Raw Sugar
• Fresh Fruit
• Rolled Oats
• Raisins
• Cranberries
• Soy Milk
• Vanilla Extract

Sense Of Taste – Salty

• Salt
• Pickles
• Salty Pretzels
• Tamari Soy Sauce
• Seaweed

Sense Of Taste – Pungent (Hot And Spicy)

• Chilli Pepper
• Ginger
• Black Pepper
• Clove
• Mustard
• Radish
• Daikon
• Onions
• Thyme
• Oregano
• Salsa
• Asparagus
• Tomatoes
• Fresh Chillies
• Garlic
• Cinnamon
• Basil
• Rosemary

Sense Of Taste – Sour

• Limes
• Lemon
• Citrus Fruit
• Yoghurt
• Mango Powder
• Many Immature Fruits
• Tamarind
• Plums
• Blueberries
• Raspberries

Sense Of Taste – Bitter

• Green Vegetables
• Kale
• Broccoli
• Spinach
• Lettuce
• Turmeric
• Fenugreek
• Endive
• Chicory

Sense Of Taste – Astringent (Dry And Light)

• Apples
• Apricots
• Beans
• Berries
• Cabbage
• Cauliflower
• Cherries
• Coriander
• Figs (dry)
• Grapes
• Green Tea
• Lentils
• Peaches
• Persimmons
• Pomegranates
• Prunes
• Strawberries

Your Sense Of Taste Needs Variety Every Day

There are foods that taste delicious to us, and those that don’t.  There is enough variety from this sense of taste chart for your health to provide options in a daily eating program that will not only taste good, but also be healthy for you.

You will always feel satisfied and you will start to crave healthy food that makes you feel good when you eat it… and that’s what you really want, isn’t it?!

In the next post, I’m going to share the 3rd golden rule of healthy eating – how to choose food that nourishes your body and emotions…

Mick Reade

All Easy Food Recipes

Food In Ayurveda

In Ayurveda all foods are placed into six categories according to their taste and the effect they have on the body.  We always need a wide variety of foods in our daily diet.  Instead of checking off charts or counting grams of fat like most other diets, you can make sure you’re getting all the health benefits food offers by including each of the 6 flavours that make up your sense of taste in your daily meals.

Also, having a balanced diet with all 6 tastes is very helpful in satisfying food cravings.

Sense Of Taste – The 6 Essentials

• Sweet
• Sour
• Salty
• Pungent
• Bitter
• Stringent

Sense Of Taste – Sweet

Most carbohydrates are considered part of this ‘sweet’ group.  Most sweet foods are high in fibre, but of course we know that eating lots of refined sugar and starch (which also tastes sweet) isn’t healthy for us.  It’s important to eat something sweet each day, and if you choose the healthy options then in time your body won’t crave sweets in a form that is not so healthy (like chocolate bars, cakes and fast foods).

Sweet Foods:

Sugar, honey, wholegrain rice, pasta, milk, cream, butter, whole grains, cereals.

Fresh fruit such as mangoes, melons, bananas, peaches.  Fresh vegetables such as corn and avocado.

Consider reducing cholesterol-rich foods and avoid foods containing hydrogenated oils.  Meat is also considered part of the ‘sweet’ family.  Consider replacing red meat with fish or free-range chicken and turkey.

Sense Of Taste – Sour

Oranges, lemons, pineapples, plums, blueberries, raspberries, strawberries, yoghurt and tomatoes all belong to the ‘sour’ family, and so does cheese and vinegar.  Their slightly sour taste adds a little acidic sense of taste to your meals.

They can also bring wonderful health benefits, so be sure to experience this sense of taste each day.  Cut down on pickled foods, green olives, alcohol and vinegar.

Sense Of Taste – Salty

In the right doses, salt adds flavour and stimulates digestion, but you need to choose the salt you use carefully and use it sparingly for the best health benefits, especially if you have high blood pressure or fluid retention.

Be aware that salt is also found in soy sauce, many tinned and processed foods, as well as salted meats.  There are many organic salts that are full of flavour and minerals, and it might surprise you but seaweed is a tasty, natural form of salt!

Sense Of Taste – Pungent

Pungent Sense Of Taste

Think of the kick of pepper, the bite of chilli, the tang of ginger and the heat-producing effects that they all have – these are ‘pungent’ foods.  This sense of taste helps digestion and has been known to stimulate your metabolism.

Garlic and onions have been shown to help lower cholesterol and blood pressure.  The delicious sense of tastes and smells offered by pungent foods add a lovely touch to every meal.

Pungent foods include peppers, fresh and dry ginger, horseradish, onions, garlic, leeks, mustard, cloves, cinnamon, peppermint, thyme, cumin, cardamom, basil, oregano and rosemary.

Sense Of Taste – Bitter

Foods in the ‘bitter’ group include dark green and yellow vegetables such as broccoli, kale, spinach, cauliflower, endive, chicory, asparagus and lettuce – all foods that are rich in nutrients that have been known to fight infections and have been useful for detoxifying and strengthening the immune system.

Sense Of Taste – Astringent

Think of the slightly tart sense of taste you get from a fresh green apple and you can imagine the ‘astringent’ family.  There are also cranberries, beans, lentils, peas, cabbage, pomegranates, pears and green tea among the astringent group, as well as purple and red vegetables such as eggplant.

Astringent foods provide a contrast to the sweet family, help to keep your taste buds clear and sensitive, and have been known to assist in cell renewal.

In the next post I’ll go into some more detail about which are the healthier options to choose from in each sense of taste group…

Mick Reade

All Easy Food Recipes

Now this is one of those healthy eating habits that sounds like common sense, but you’d be surprised how often people will eat when they’re not actually hungry.  Your appetite is your friend, don’t think of it as the enemy.  A strong appetite is an important sign of good health, and if you listen to your body it will tell you when to eat and how much so that you can feel healthier and happier!

Don’t fight your body’s messages, instead be grateful about its fantastic ability to tell you what it needs through your appetite, and you’ll feel much better for it.

A lot of times people will tend to eat out of habit, to be social, because they are stressed or lonely, or because someone tells them that it’s time to eat.

What Is Hunger?

Healthy Eating Habits Include Fresh Fruit

Hunger is a signal from your body that it wants to eat and is ready to metabolise food properly (in other words it will use the nutrients it needs and dispose of the rest easily).  If you’re not hungry then your body doesn’t need anything at that time, and more importantly, your body hasn’t prepared itself properly to digest what you do eat.

Next time you go to eat something, place your hand on your stomach and check in – are you actually feeling hungry?  If the answer is no, then don’t eat!  You might like to drink a glass of water or fruit juice instead if you don’t feel those hunger pangs.

Healthy Eating Habits

If you are feeling those hunger pangs, then make sure you only eat until you start to feel satisfied, and then stop!  It can sometimes take 10 or 20 minutes after eating for that feeling of a satisfied or full stomach to really settle in, so you really don’t need to keep on eating.  Avoid eating to the point of heaviness, dullness or discomfort (like the way you might feel after you’ve attacked an all-you-can-eat buffet or smorgasbord!).

There is a flip side to this however.  It’s also important to never let your body feel too starved, because the body’s ‘intelligence’ might start to think that there may not be any food for a while and it could reset its metabolism to protect against starvation by storing more of the food you eat.

This is why the less you eat, the slower your metabolism can get, and the more weight you can gain!  Healthy eating habits include eating good healthy food only when you are hungry, and this can help your body to maintain an efficient metabolism.

A Simple Approach To Healthy Eating Habits

Here’s a simple exercise if you need to break out of bad eating habits, and start applying healthy eating habits:

Eat Whenever You’re Hungry,

But When You’re Not Hungry, DON’T EAT.

Healthy Eating Habits vs Bad Habits

Just do this for 2 weeks and it will be enough time for you to figure out your body’s signals.

Also, it’s best to eat your heaviest meals earlier in the day, breakfast, and especially lunch.  Digestion is stronger at midday and is much more efficient at converting food into energy instead of fat.

If you do this for a while then soon you won’t even feel like eating a heavy meal at dinner – a time when digestion is not at its strongest.  Even if you still go out to dinner, then just check your appetite and eat something delicious in small portions until you begin to feel satisfied, but not uncomfortable.

This approach to eating has nothing to do with dieting, but simply paying attention to your body and its level of genuine satisfaction, to build longer term healthy eating habits.

In the next post I’ll discuss the 6 different tastes that occur naturally in foods that you should be trying on a daily basis…

Mick Reade

All Easy Food Recipes