How Healthy Eating Prevents Diseases

Did you know that a poor diet is one of the leading causes of chronic illnesses and death? Research has proven that consuming a healthy diet and participating in physical exercises are vital to healthy body nutrition for a long, healthful life. Your body needs food that is balanced in all aspect from carbohydrates, vitamins, minerals, fats and proteins to sustain healthy bones, muscles and healthy body organs. Taking proper care of hygiene and cleanliness is also very important for a healthy life. For example when making coffee for your self its important to use good منتجات التنظيف products and not use the same dirty coffee machine over and over without cleaning it properly. You hold the key to staying away from diseases and all it requires is a balanced diet and making lifestyle changes to reduce the risks of getting sick. Let this article enlighten you on how eating well goes hand in hand with keeping off the hospital gates.

Healthy eating can inhibit obesity

Obesity is a health condition caused by overeating and not using up that energy you consume through exercises and physical activity. It is a condition that grows steadily due to poor dieting. Eating more than you need, taking sugary fluids are some of the poor habits that can cause this disease. However, eating lots of fruits, vegetables, whole grain meals are a way forward to preventing this disease. You should also ensure that you eat food portions that are just enough. Exercise regularly and consume less sugary and fatty food.

Eating well controls the cholesterol level in your body

A human body needs good cholesterol level to function, and it makes enough on its own. However, the food we eat can sometimes add these levels too high to the extent that they cause diseases like heart attack, stroke, high blood pressure and diabetes. Eating food with saturated fat is one of the causes. These fats narrow the blood arteries causing blood clots and inflammations. Foods that contain soluble fibres are a perfect choice to control cholesterol levels. Other foods that you can use to control cholesterol are; red wine, nuts, oats, tea, salmon and fatty fish among others.

Consumption of full calcium food can avert osteoporosis and bone fractures

Calcium is a vital nutrient in the body. Eating less or no calcium can cause weak and delicate bones a condition called osteoporosis. Eating food like leafy greens, milk, yoghurt, legumes and seafood can avert such cases by ensuring that your bones are healthy and robust.

You can prevent dental diseases by consuming the right food

Teeth decay is a major concern to many people. It is a result of consuming very sugary food and sweetened fruit juice. Non-nutritious food can also worsen the dental periodontal disease. You should eat food that is less sugary and brush teeth with a fluoride toothpaste to control cavities.

Healthy diet affects emotional and mental health

Some foods are a mood enhancer. Highly processed food, take away, packaged food causes high rates of depression, stress and other disorders. It is advisable to cook own food so that you can be in a good position to choose the right things to include in your recipe. Fresh vegetable and fruits, refined carbohydrates, selenium rich food and fish among others are good to relieve stress. Eating this food can reduce risks of having stress-related ulcers and high blood pressure. Eat right stay happy.

Eating well can prevent cancer

There is a group of food that puts you at high risk of getting cancer. These are both processed and red meat, genetically modified food, microwave popcorns, canned goods, carbonated drinks and refined sugar. To take control and prevent cancer, you should eat fresh products, non-starchy vegetables and eggs. Others include quality oil like coconut oil, ghee, grass-fed butter and olive oil. For women, it is good for them to eat soy foods such as edamame, tofu and tempeh to reduce the risk for breast cancer. As for men, they should keep away from dairy products to prevent prostate cancer.

Set yourself for healthy living without diseases by ensuring that your diet is fully balanced and contains all the nutrients that your body requires. Endeavour to start acceptable eating habits and ensure that you exercise regularly. Keep track of what you eat to ensure you eat the right amount without overindulging. Drink plenty of water to ensure all the toxins are washed off your body system and keep you hydrated all the time. With these tips, I believe you will be leading a very healthy life.

Unbeatable Eating Habits That Will Make You Live Happier

Inarguably, eating habits have an impact on your general health. Nutrition experts have advocated for a healthy lifestyle, repeatedly, insisting on good dietary habits and exercising. Adopting the right eating habits leads to prevention of diseases and infections in the body, maintenance of a healthy body weight and check your mental health.

Your dietary habits affect the following;

  • Brain Neurochemistry, which controls your brains response to stress and mood.
  • Brain functions such as the ability to learn or grasp new information, reasoning and intellectual functioning.
  • Immunity system, helping the body combat both internal and external infections and diseases.

Here are few unbeatable eating habits, which, when incorporated with regular exercise, will surely have a well set up life.

Eat Healthy Natural Foods

While cutting back on processed foods is one way to keep healthy, it is important you quickly switch to preparing your food. Through this, you can easily monitor what you are making for your belly. You will see only us fresh vegetables, lean proteins such as dairy products and eggs and legumes. Here, one keeps off toxic food preservatives and instead, use fresh ingredients in your meals.

Maintaining Healthy Portion Sizes

Modern day lifestyle involves grabbing snacks here and there. Through this, many people find it hard to monitor their food consumption in the first place. Additionally, advertisements from food and drink processors seem to be advocating for more and more use of their products. No one realizes their food portions, in the end, eating food that is more than enough for the body. Counter this habit by buying a food portion plate to guide you on how to go about different meals in a day.

Avoid Skipping Breakfast

Even when you intend to lose excess weight, do not skip breakfast, as it is one of the most important meals of the day. Breakfast will help your body maintain vital body nutrients like vitamin and as fewer calories in the first place. It also helps you maintain a healthier weight, suppressing hunger throughout the day saving you from making poor food decision in the end.

Plan Ahead

It is important that you stay updated on your dietary habits. For example, prepare your oatmeal in advance, by soaking them in milk throughout the night, to avoid making poor food choices in the morning. Moreover, if you are heading out, do not be lured easily by the menus in restaurants as they are most likely going to derail your diet. Also, create a shopping list depending on your healthy eating options for both your meals and snacks, during the week while setting the appropriate time to do this shopping.

Do not Forget Your Beverage Choices

Beverages play an important part in keeping your body hydrated. Maintain low quantities of caffeine such as soda, energy drinks and coffee which most people use them as stimulants to boost their energy levels and mood. Alcohol is a depressant that interferes with your sleeping patterns. Better alternatives include fresh fruits such as bananas, berries and apples, almonds and walnuts and yogurt.

Keep an Eye on Salt Intake

Undoubtedly, sodium adds taste to food. However, your body needs little salt as much of it leads to lifestyle diseases such as high blood pressure, heart and kidney complications as well as erectile dysfunction. Be careful when selecting prepackaged foods such as frozen dinners, which often contain unknown sodium quantities. Herbs and spices such as garlic, black pepper, ginger and cayenne are great alternatives to salt hence improve your food’s overall taste.

Water It Down

Water is a natural, healthy drink, making it an essential element in digestion, absorption and transportation of nutrient throughout the body system. It is also a regulator of your body temperature while also plays a great role in eliminating waste from the body.

Making a sudden switch in your dietary plans can lead to temporary loss of weight before the body adapts to changes. However, pulling all these habits together is easy as one can maintain a food journal to monitor their eating habits. Do not forget to engage your doctor when it comes to switching to these important dietary habits, so as not to interfere with your medication and appetite. Use a thought approach: Reflect, Replace and Reinforce your eating habits.

Cooking for Kids All the Time

There is no doubt about the fact that cooking for kids is not always going to be easy. Kids tend to be very picky eaters as a matter of course. They will often have strange aversions to foods for reasons that are very difficult for a lot of people to truly understand.

Some people look back at their own childhood years and they have a hard time understanding why they felt a certain way about foods that they now love. However, even if they could talk to their childhood selves, they would still have a hard time convincing themselves in the past to actually try new foods. It seems that going through the process of trying new foods and learning from culinary experiences is a part of growing up, but that doesn’t make things any easier for the parents.

A lot of times, parents can get around some of the challenges associated with cooking for kids by trying a lot of different things with them. Kids will have food aversions like all people. Sometimes, the kids will get over them. In other cases, kids will keep those aversions for life. Parents are not going to know which situation is which. They need to be able to have a sense of what they can do in advance in order to make sure everyone in the household is going to get along.

There are lots of recipes online today, and that is going to make a lot of things a lot easier for everyone involved. Parents are not going to have to skim through all of these different cookbooks in order to find recipes that their kids might like, and that will make a huge difference for everyone. Parents will be able to more easily find recipes that kids will like just because there are more recipes available.

This does mean that parents are going to run into some problems with certain kitchen experiments, of course. However, it also means that parents are going to have a much easier time with figuring out what their kids like and what they like.

It is possible to alleviate some of the frustrations associated with cooking for kids by turning it into a bonding exercise. Parents are always looking for ways to get in some quality time with their kids. This can be challenging in an age where parents and kids have busy schedules. A lot of poor parents struggle to get in enough time with their kids, and this is the same for rich parents in a lot of cases as well.

The great thing about cooking is that it has to be done anyway, but it is something that can still be turned into an activity that people can enjoy together. Kids who learn about cooking can potentially get some education related to weights, measurements, and chemistry as well. Cooking with kids can be an opportunity to further their education. At the same time, parents are having fun with their kids and really enjoying everything about their life with them.

Cooking nutritious meals with kids is a good way to teach them about health and nutrition in general. Kids need to learn these sorts of life fitness habits in order to looking after their long-term well-being. Otherwise, they would have a difficult time with having to learn it all from scratch as adults.

It is possible to eat healthy while eating a lot of processed food. However, it does require a lot of careful planning. People are usually better off with cooking their own meals, especially because this gives them the opportunity to plan out everything. People need to get a sense of the ingredients in their food in order to move forward with a healthy eating plan. It’s easier to do this while cooking personally.

Cooking is a task that is complicated enough that it can challenge kids but it is simple enough that parents can also comfortable teach it to their kids. While it is obviously something that requires a lot of parental supervision, it is still something that kids can do safely at least in part. Parents and kids will both benefit from learning a skill like this together in all cases.

Pasta Dishes to Try

Italian food is hearty, filling and often based around a certain type of noodle, which are collectively called pasta. In Italy, pasta is typically made from a combination of eggs and two kinds of flour – traditional white and a finely-milled yellow wheat flour called semolina. It’s a simple recipe, but the array of shapes, sizes and textures it can produce is absolutely astonishing! Here are a few of the most famous Italian pasta dishes and the ingredients that make them so well-known:

Spaghetti Carbonara

Made with long, thin strands of noodle called spaghetti, this recipe calls for hunks of diced bacon – carbonara refers to “meat” – butter, garlic, eggs, and parmesan or peccarino cheese. The result is a thin yet savory coating on each strand of tender pasta.

Spaghetti Bolognese

Named for the region in Italy that originally created the dish, this recipe also calls for spaghetti pasta, and blends it with bacon, tomato puree, garlic, ground beef, beef broth, herbs like rosemary and even finely-minced vegetables like carrots and celery for a hearty, chunky sauce.

Fettuccine Alfredo

This famous dish uses long, flat pasta noodles called fettuccine to hold a rich and flavorful – if not exactly healthy – sauce made with heavy cream, lots of cheese and plenty of butter. While some recipes do incorporate additional ingredients like broccoli or slices of chicken, the traditional preparation only calls for the sauce itself.


Very wide, flat noodles with ruffled edges, called lasagna noodles, are used to separate cake-like layers of savory ingredients in lasagna. Baked like a casserole, the dish consists of layers of lasagna noodles, tomato sauce, ricotta cheese that has been blended with an egg and herbs, and grated mozzarella cheese. Some variations made in the American south switch out cottage cheese for the ricotta.

Stuffed Shells

Made with huge palm-sized shell-shaped noodles, this recipe calls for them to be carefully boiled to al dente – an Italian term that means “firm to the teeth” and refers to cooking pasta about 3/4s of the way through. The shells are then stuffed with a mixture of ricotta cheese, Parmesan, shredded mozzarella and sometimes meat or sausage, and laid in a casserole dish. They are then covered with sauce, which adds flavor and prevents burning, and topped with more cheese before they’re baked until the cheese is golden brown.

Bucatini Puttanesca

This colorfully-named dish actually refers to a “lady of the evening,” and is named that way because it carries quite the punch of spice! Made with long, hollow spaghetti-like noodles called bucatini, the sauce is a combination of tomato puree, anchovies, capers, red pepper, herbs and olives that produce a pleasantly spicy result that may be a little too hot for sensitive palates.

Gnocchi Pomodoro

Tender, soft dumplings that incorporate potato as well as flour, gnocchi is a popular pasta dish in Italy, and very filling. They’re often so flavorful and pleasant, they don’t need a very complicated sauce to be delicious. A pomodoro sauce – Italian for “apple of love”, which is what they call the oft-used tomato – is a very simple blend of fresh tomatoes, herbs, garlic and a pinch of salt for a fresh and delightful dish.

Shrimp Scampi with Linguine

An absolute must-try in Italian restaurants, this dish is served over buttery linguine, a pasta with a size and texture between fettuccine and spaghetti. It calls for shrimp sauteed in white wine or vermouth, garlic, parsely, lemon juice and lemon zest and butter for a thin, savory sauce.

Baked Ziti

A must-try casserole that’s always a hit at large gatherings, baked ziti uses thin tube-like noodles called, unsurprisingly, ziti. It is usually made by mixing al dente prepared ziti with ricotta, tomato sauce, cooked ground beef or ground sausage, garlic, herbs and ricotta cheese and mozzarella cheeses. The mixture is poured into a baking dish and topped with more cheese, much like lasagna. The result is a firm and hearty “cake” like dish that can be easily sliced and served – or, if more sauce is added, it can be ladled out like a traditional pasta dish.


Enjoy these dishes with friends and family, and enjoy a taste of Italy with every forkful. Once you try one, you’ll want to try them all!

Why pasta is better than rice

Eating a healthy diet is one of the key things that almost everyone would like to achieve in their day-day life. Both pasta and rice are an excellent source of energy which contains low fat content. Rice have fiber which helps our bodies in getting rid of waste products and B vitamins for releasing energy from the consumed foods for proper working of the body. On the other hand, pasta contains dough made out of durum wheat B vitamins, fiber and iron.

Some people opine that rice is more superior to pasta in terms of their dietetic value whereas there are those who advocate for pasta compared to rice. According to researchers and nutritionists, there are pros and cons of eating the two types of starch-rich foods. In reality, our health status, the way we cook pasta or rice, our nutritional requirements amongst other factors dictates their importance in our bodies. Both of them serve given dietary purposes and are part of our well being to some extent. For those who still think of choosing between pasta and rice, there is need to consider their properties wholesomely well as their health impacts. This article will therefore give you a hint on why pasta is better or rather important than rice.

Glycemic index: This is the rate at which our bodies convert the carbohydrates form food we consume into sugars. Those foods with a low glycemic index are more preferred because they help in ensuring a stable blood sugar level while the foods with high glycemic index have a high tendency of spiking the ups and downs of energy. Pasta has a low glycemic index of about 40 whereas rice has a higher index of about 70. It can therefore be deduced that rice can cause trembling of blood sugar levels, cardiovascular diseases and Type 2 diabetes thus making pasta a better option.

Vitamins and dietary minerals: refined rice and pasta have lower levels of dietary contents and vitamins amounting to a few health benefits compared to their whole grain versions. Just to compare the nutritional value for an equal content of pasta and rice, pasta has a higher amount of calcium, iron, magnesium, phosphorous, sodium, potassium, vitamins B2, B3, B9, E and K.

Level of satiation: based on this factor, both pasta and rice have no distinction but rather the same level of satiation. On a personal level, I love eating too much pasta, not just because it is delicious but also because I am not satiated like rice does. You cannot eat too much rice as soon as you feel you are full but pasta can.

Cooking time and cooking options: cooking rice can be problematic because it sticks to the pan and needs constant attention while you just need to put pasta in hot water and nothing else. Moreover pasta takes between 10-15 minutes to boil while rise takes 30-45 minutes.

In a nutshell, pasta helps in regulating intestinal transit, losing weight, stabilizing blood sugar levels as well as keeping a longer satiation. All these cannot be achieved by eating rice. It is therefore important to include pasta in your meal and a little bit of rice.

How is penne pasta made?

The only one word that will sound like music to a hungry man’s ears is ‘Pasta’. And if there is something that will sound all the more appealing, it is ‘Penne Pasta’! While there are several different kinds of pastas like Fusilli, Girandole and Farfalle, it is Penne that is universally loved since it can be used to make a variety of dishes and thanks to the simple, cylindrical shape of the penne, it looks great as well.


Making it at home:

While one can easily buy the penne pastas from the stores, there is a strange satisfaction when one makes pasta at home – the quiet kneading of the pasta dough, the energy needed in patiently rolling it out and the focus required in cutting them into strips of equal length and shape.

If you are thinking of making pasta at home and love penne pasta, then let us tell you, you have made the right choice by deciding to figure out how you can make penne pasta.



The basic ingredients that are used in making pastas, is the same all over the world. This is because it is generally the shape of the pasta that makes one different from the other along with other small differences like the texture and the thickness.

You will need fine white flour, or the American bread flour is also a good choice since it has a higher gluten level and will thus give you firmer pastas, eggs (for a better quality, we suggest you increase the proportion of yolks while decreasing the proportion of whites respectively) and a fine amount of sea salt.


Let’s get down to business:

Make a small hill with the flour on your marble counter and make a well in the center. Pour the eggs and the salt in and start kneading them together to make a dough that is smooth, firm and elastic. You can add in a few drops of water will kneading it but not much. You have to be generous with the kneading as not kneading it well will lead to the dough tearing apart while you are rolling it out.


Now divide the dough in to two pieces and take one of them and start rolling it on your working counter. A marble counter is the best for this, but a wooden and formica counter would also do the trick. Start rolling it out from the center and keep flipping it and flouring it so that it is evenly rolled and doesn’t stick to the counter.


You need to keep rolling it until it becomes almost transparent, or as thin as you can make it. One idea that you can use is that when your dough has reached a specific size, wrap it around the rolling pin and then invert the pin. Then, as you unroll it, hold the unrolled part firmly as you lightly tug at the part that is unrolled to get the desired thinness without tearing the dough. This is a difficult part when it comes to making the penne pasta and one needs to have extensive practice and patience while engaged in this phase of making it.

Now roll the sheet into a tube and slice it into medium, cylindrical shaped pieces, to get your penne pasta. Now give them a slight shake to remove the strands and allow them to dry on a rack. Do the same thing with the second portion of the dough.


  You can also use a pasta machine:

If the traditional method described above is giving you the jitters, you might want to invest in a good pasta machine. Get an electrically operated pasta machine in which you just have to pour in the eggs and flour and let the machine do the rest of the work. Use the nozzle that is made for penne pasta to get the perfect ones.

In big factories, huge machines are running 24X7 to knead the dough perfectly, roll them out and precisely cut them into the penne pasta that you love so much.


While the ingredients are not much, it is the kneading and rolling out the part that is the most tedious ones, especially in penne pasta. Thankfully the machines do a better and faster job than us and spare us a lot of effort!


Different Types of Pasta Sauces for Italian Food Lovers to Enjoy

Pasta sauce has been created and perfected by Italian cooks and chefs during the 19th century. However, this particular food was used by the Greeks, Romans, Spanish, Chinese and French long before it became a staple food within Italy.

In short, the Italians might not have invented this dish but they have certainly perfected. Pasta sauce helps to define the cuisine of the Italians. This tomato based salsa (the Italian and Spanish word for sauce) has been created in many different varieties and flavors throughout the years. The following information will describe the various pasta sauces that are now used to create different dishes.


Traditional Spaghetti Sauce

You might have heard of the commercial spaghetti sauce brands Prego or Ragu. Both of these sauces are popular ready to eat spaghetti sauce that many people use for their Italian dishes. These commercial spaghetti sauce brands are based off of the traditional spaghetti sauces that were created by Italians.

Traditional spaghetti sauce is made out tomato paste, diced tomatoes, tomato sauce, ground beef and from Italian spices such as bay leaves, oregano, basil and Italian seasoning. This sauce can be prepared with or without the ground beef. Keep in mind that traditional spaghetti sauce is typically prepared with rounded beef meatballs.



Fettuccine is another popular type of pasta sauce. It is made from Parmesan cheese and butter. It is the second most commonly used type of pasta sauce next to the traditional variety. Fettuccine is a great sauce because it provides a different alternative to the standard tomato based salsas that people normally eat.


Marinara Sauce

Marinara sauce is similar to traditional spaghetti sauce. However, standard marinara sauces do not contain any type of meat or ingredients such as anchovies. Also, marinara sauces could include things such as wine, capers or olives. This type of sauce is usually served over pasta and it is lighter than regular spaghetti sauce.


Vodka Sauce

Vodka sauce is a potent type of spaghetti sauce that is made out of tomatoes, herbs. cream and vodka. This type of sauce is not for minors and it is often served over pasta with seafood, steak or veal dishes. This type of sauce is not common but it has a unique flavor for people who are crazy about pasta.


Arrabbiata Sauce

Arrabbiata sauce is a very spicy pasta salsa. It contains red chili peppers which is the ingredient that separates from the other pasta sauce varieties. Arrabbiata sauce is sometimes made with wine and lemon juice. Meat is not typically added into the sauce and it is commonly used as an alternative substance to other pasta sauce varieties.


Cabornara Sauce

Cabornara is sauce but it does not have the same consistency as most other types of pasta sauce. This particular sauce primarily uses eggs, Romano cheese, black pepper and bacon. This is an egg based sauce that sticks to the noodles and it is simple to prepare.


Spaghetti alla Puttanesca

Spaghetti alla Puttanesca was literally the meal of prostitutes long before it became a home standard Italian cuisine. Hundreds of years ago, prostitutes would eat a meal of tomato sauce and pasta between the clients. This sauce is similar to regular spaghetti but it usually does not contain meat. Anchovies, olives and capers are featured in this sauce as well.



Pesto is a green colored pasta sauce that has been used since Roman times. This type of dish has a unique look and flavor. Pesto is made out of ingredients such as European pine nuts, Parmesan cheese, basil leaves, sheep’s milk, olive oil, vinegar and coarse salt. This type of pasta sauce is thick and green. It also has a thick texture. It is served with pastas such as linguine.


Butter and Oil Sauces

Butter and Oil based sauces are also popular in Italian cooking. Many pasta salads contain this type of coating. Butter and oil sauces are light and they blend well with many of the Italian styled vegetables that people like to eat.

Keep in mind that ingredients such as cream and lemon are not commonly featured inside of Italian cooking. However, some sauces do contain these ingredients. Most of these sauces are used on pastas other than spaghetti and they are often served up accompanying dishes such as seafood (for the lemon based salsas. The heavy meats such as beef typically uses cream based salsas.