Beyond Black & White » Healthy Eating http://www.beyondblackwhite.com Chronicles, Musings and Debates about Interracial & Intercultural Relationships Sat, 25 Oct 2014 15:59:20 +0000 en-US hourly 1 http://wordpress.org/?v=4.0 5 Great Foods For Gorgeous Skin http://www.beyondblackwhite.com/5-great-foods-gorgeous-skin/ http://www.beyondblackwhite.com/5-great-foods-gorgeous-skin/#comments Mon, 22 Sep 2014 06:22:20 +0000 http://www.beyondblackwhite.com/?p=33450     Face it, the clock does not move counterclockwise and we want to do everything possible to maintain a youthful and fresh appearance. Although some people pawn younger-looking faces off to genetics, (which is true in some cases) there are certain things that are within our control when it comes to skin health. The old adage “you are what […]

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Face it, the clock does not move counterclockwise and we want to do everything possible to maintain a youthful and fresh appearance. Although some people pawn younger-looking faces off to genetics, (which is true in some cases) there are certain things that are within our control when it comes to skin health. The old adage “you are what you eat,” rings true in this sense because the foods that you consume on a daily basis play an integral part of how young or old your skin looks. The trick is to implement great foods into your diet frequently, it’s not a one-shot deal. By making healthy eating choices a habit, you increase your chances of being able to benefit from their nutrition and skin beautifying effects.Check out these 5 Great Foods For Gorgeous Skin! Read on to get the deets!

 

 

Strawberry

Strawberries contain high amounts of vitamin C which has been proven to produce collagen. Collagen is the protein that supports skin health by making our skin plumper, therefore decreasing the appearance of lines and wrinkles on the face. Try strawberries plain, with dark chocolate or in a smoothie for a nutritious treat.

 

walnuts

Walnuts contain Omega 3 essential fatty acid which improves skin’s elasticity. Walnuts also contain the mineral copper, which boost collagen levels. These nuts are really great for skin! Try walnuts in oatmeal, on top of your favorite cereal or find creative ways to implement them into your recipes. Two great recipes to try are walnut-crusted salmon and chicken for a delicious and healthy lunch or dinner.

oatmeal

 

Spiked blood sugar levels cause your body to produce  androgens. This hormone has been found to increase wrinkles. Steel cut oatmeal gives androgens the 1-2 punch because it is digested slower, which stabilizes your blood sugar. The slower digestion also helps your body to absorb more of the nutrients.

Chocolate

 

The cocoa found in dark chocolate hydrates skin to create a more youthful appearance. Dark chocolate contains flavanols, which are powerful antioxidants. Shoot for bars that contain at least at least 70%  cacoa. That seems to be the magic number when looking for chocolate that actually has skin health benefits.

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Green tea has high levels of ECGC which fights skin redness and inflammation. It also speeds up metabolism, which aids in weight loss.

 

Do you have a natural formula that you stand by when it comes maintaining your youthful appearance? I’d love for you to share!

 

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Emerald Lavender is an experienced fashion, beauty and interior design writer for magazines, brands and websites. Check out her blissful and bubbly blog at Pink Balloons For Lunch!

 

 

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Home Made Alternative to Expensive, Highly Processed Snack Bars http://www.beyondblackwhite.com/home-made-alternative-expensive-highly-processed-snack-bars/ http://www.beyondblackwhite.com/home-made-alternative-expensive-highly-processed-snack-bars/#comments Mon, 01 Sep 2014 05:06:45 +0000 http://www.beyondblackwhite.com/?p=32887 People often think that because I don’t eat white sugar, wheat, rice or potatoes, that I have miraculously overcome my voracious sweet tooth. I haven’t. True; I can no longer consume super-sugary cakes and cookies (and surprisingly have lost the taste for them) I do enjoy sugar derived from natural sources–like from dried fruit, honey […]

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People often think that because I don’t eat white sugar, wheat, rice or potatoes, that I have miraculously overcome my voracious sweet tooth.

I haven’t.

True; I can no longer consume super-sugary cakes and cookies (and surprisingly have lost the taste for them) I do enjoy sugar derived from natural sources–like from dried fruit, honey and pure maple syrup. I’m also a big fan of non-disgusting sugar substitutes like stevia, xylitol, and monk fruit.

I’m busy during most weekdays, too. I’m shuffling kids to and from school and sports, keeping a house, gardening and cooking and of course, running this blog. I don’t always have time to eat a meal, and in the past, I’d eat a low-sugar protein bar with two-inch long ingredients list at the cost of $8 a box. I decided to try to produce a nutritious, low-sugar energy snack that would keep 2-3 days that’s loaded with all the good stuff–protein, fiber, with healthy fats from coconut oil. Most importantly, it’s gluten free, made with almond flour.

After much trial and error, I present to you my signature raisin-zucchini snack bread! Prep time is about 10 minutes and you’ll be able to do it in your sleep after the first few tries. What’s even better is that it’s 100% nutritious and 100% junk free.

This recipe has gone through several incarnations–with and without zucchini, with a ripe banana and without, with and without raisins. What I’ve found is that zucchini adds good nutrition, but also moisture, which lends to the decadent texture. Coconut oil also lends healthy fats and moisture. You can substitute other dried fruits besides raisins, like cranberries, blueberries, even cherries.

While you can use a variety of sweeteners, like stevia, honey, pure maple syrup, or coconut sugar, I prefer monk fruit, and use the brand, Netresse, made by Splenda. It’s all natural, gives zero calories, and tastes the most like sugar to my taste.

Note: Almond flour can be expensive in stores, so I buy mine on Amazon. I’m a prime member so the shipping is free and I get it in two days. Here’s the manufacturer I used.

 

 

Best-Ever Paleo Zucchini Raisin Bread

Best-Ever Paleo Zucchini Raisin Bread

Ingredients

  • preheat the over to 350.
  • grease a loaf pan.
  • Get one bowl for wet ingredients, and one for dry.
  • 2 cups almond flour
  • 1 tablespoon cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup seedless raisins
  • 1 cup sweetener
  • 1 cup shredded zucchini
  • 3 eggs
  • 1 teaspoon vanilla
  • 1/4 cup coconut oil

Instructions

  1. Mix all the dry ingredients in a bowl, and gently mix the zucchini, eggs, vanilla and coconut oil. Blend all ingredients just until mixed, then transfer to the loaf pan.
  2. Bake for 30-35 minutes until the center of the loaf comes out clean with a toothpick.
  3. Let cool, and enjoy. Refrigerate to keep it fresh for another 2 to three days.
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Photo of the Day: Why Eggplant is My Favorite Vegetable This Season http://www.beyondblackwhite.com/photo-day-eggplant-favorite-vegetable-season/ http://www.beyondblackwhite.com/photo-day-eggplant-favorite-vegetable-season/#comments Mon, 25 Aug 2014 02:13:52 +0000 http://www.beyondblackwhite.com/?p=32648 Just look at how gorgeous it is… I took that photo right before I ate it! Eggplant is a great meat substitute for your vegetarians, and the bulkiness of it kept me full until dinner time! I’m telling you guys…vegetables (along with a bit of protein) are the key to weight management and a feeling […]

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Just look at how gorgeous it is…

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I took that photo right before I ate it! Eggplant is a great meat substitute for your vegetarians, and the bulkiness of it kept me full until dinner time! I’m telling you guys…vegetables (along with a bit of protein) are the key to weight management and a feeling of vitality. What’s more, my soil is so chock full of rotting, decaying organic matter that this little item is chock full of vitamins and minerals.

I don’t bother growing this goodie from seed though…takes way too long. I get the starters at the garden center and plant with lots of compost and decaying matter, water regularly and viola! More eggplant than I’ve ever grown in my life!

While I’ve mostly been roasting these, I just found a really good looking recipe for grilled eggplant soup in a cookbook that’s laid dormant on my shelf called The 30 Minute Vegan: Soup’s On! No way I’ll ever become a vegan, but this recipe is full of all the stuff I’m growing my garden, like fresh sage, basil, and flat leaf parsley. Stay tuned for how it turns out next week, when my next batch of eggplant is due to be harvested.

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How Roasting Makes Everything Better. http://www.beyondblackwhite.com/roasting-makes-everything-better/ http://www.beyondblackwhite.com/roasting-makes-everything-better/#comments Thu, 21 Aug 2014 05:14:55 +0000 http://www.beyondblackwhite.com/?p=32589 I am, by a HUGE margin eating more fruits and vegetables since growing my own food. I remember being especially interested, but I knew that if I was going to buy the seeds, nurture them under lights and sprinkled with fish guts, I would feel obligated to eat the stuff. I’m not a super huge […]

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I am, by a HUGE margin eating more fruits and vegetables since growing my own food. I remember being especially interested, but I knew that if I was going to buy the seeds, nurture them under lights and sprinkled with fish guts, I would feel obligated to eat the stuff. I’m not a super huge fan of raw veggies. I’m sorry; I’m just not. Most of the time I drink my greens in a smoothie my Vitamix churns out for me. But even that gets old.

So how to keep up with all this amazing produce without following some complicated recipe with a laundry list of ingredients? Roasting. The process of roasting transforms boring veggies like eggplant, green beans, onions and pepper into something savory, filling and delicious. The caramelization and cooking draws the natural sugars in your vegetables will change the taste for the better.

The picture up top is what had for dinner tonight. You can easily add Italian sausage for a complete meal.

IMG_9880

Add a little pesto for an additional layer of flavor and mmmmmmm….

How I Roast:

First cut up the vegetables in chunks to reduce cook times and ensure even surface area for caramelization. Set the stove to 400 degrees. Sprinkle olive oil on all areas exposed face up. You can use a basting brush to assist if you like. Sprinkle the veggies with a pinch of sea salt and a generous helping of thyme or other dried Italian herbs, like oregano or basil. Cook for 15 minutes and switch to broil during the last five minutes to finished.

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Gluten-Free Italian: Three Veggies Eaten at Once, Deliciously… http://www.beyondblackwhite.com/gluten-free-italian-three-veggies-eaten-deliciously/ http://www.beyondblackwhite.com/gluten-free-italian-three-veggies-eaten-deliciously/#comments Fri, 15 Aug 2014 05:14:22 +0000 http://www.beyondblackwhite.com/?p=32474 Raise your hand if it’s a struggle to eat your daily recommended among of vegetables. You can see my hand, but I’m raising it. While I grow my own vegetables, eating the same stuff over and over get boring. With an excess of zucchini, kale, eggplant and basil, I worked on a recipe that could […]

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Raise your hand if it’s a struggle to eat your daily recommended among of vegetables. You can see my hand, but I’m raising it. While I grow my own vegetables, eating the same stuff over and over get boring. With an excess of zucchini, kale, eggplant and basil, I worked on a recipe that could incorporate all these ingredients into something different and interesting. I came up with this…

You’re looking at roasted eggplant and zucchini topped with a kale-basil pesto. This recipe is an excellent way to incorporate raw kale into your diet, giving you the maximum nutrients not removed from cooking. My “beauty garden” is producing tons of eggplant, and they’re still in season at the farmer’s market and grocery stores, so now’s the time to buy! I used Japanese eggplant for this recipe, but you can use any kind you like. I just roasted plain old regular zucchini with the eggplant.

 

Roasted Vegetables with Kale-Basil Pesto

Roasted Vegetables with Kale-Basil Pesto

Ingredients

  • 2-3 Japanese eggplants
  • 1 medium zucchini
  • 3-4 kale leaves
  • 1 cup fresh basil leaves
  • 1/4 cup pine nuts
  • 1/4 cup Parmesan cheese
  • 2 cloves garlic
  • Salt and pepper to taste
  • 1/2 cup olive oil plus 1 TBSP
  • Dried Italian seasonings, such as oregano, thyme or basil

Instructions

  1. Preheat oven to 400
  2. Cut eggplant and zucchini lengthwise in 1/4 inch stripes and lay them on greased baking sheet
  3. Coat vegetables completely with 1TBSP olive oil. Sprinkle them with Italian spice mix of your choice.
  4. Bake for 10 minutes, then switch to broil for 4-5 minutes or until vegetables are caramelized.
  5. For the pesto:
  6. Toast the pine nuts until light brown; let cool.
  7. Combine the bas, kalel, garlic, Parmesan cheese into food processor and grind until all items are in small pieces. Add the pine nut and grind to combine. Slowly add the olive oil until the mixture looks like a thick paste. Season with salt and pepper to taste.
  8. Toss the pesto in with the vegetables and serve immediately.
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Could You Be a Vegetarian Until Dinnertime? http://www.beyondblackwhite.com/vegetarian-dinnertime/ http://www.beyondblackwhite.com/vegetarian-dinnertime/#comments Fri, 08 Aug 2014 16:54:37 +0000 http://www.beyondblackwhite.com/?p=32336 On day I walked into FedEx Kinkos one day to send out a package, and while I was waiting, I saw a book that caught my eye, Eat Vegan Before Six. I thought it was interesting–being a “flexetarian”–eating no meat until dinner time is something I’ve been doing consistently for nearly a year since I started […]

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On day I walked into FedEx Kinkos one day to send out a package, and while I was waiting, I saw a book that caught my eye, Eat Vegan Before Six. I thought it was interesting–being a “flexetarian”–eating no meat until dinner time is something I’ve been doing consistently for nearly a year since I started growing my own food. 10580670_10203041916223072_2623140691426107611_o

Armenian Cucumbers and grapes taste delicious. The cucumbers give a somewhat salty taste and  the grapes give a balancing sweetness. I’m growing these in the garden this season.

The inspiration for this book is based on the author, Mark Bittman, a cookbook writer and food policy expert:

Six years ago, an overweight, pre-diabetic Mark Bittman faced a medical directive: adopt a vegan diet or go on medication. He was no fan of a lifelong regimen of pills, but as a food writer he lived—and worked—to eat. So neither choice was appealing.

His solution was a deal with himself. He would become a “flexitarian.” He adopted a diet heavy in vegetables, fruits, and grains by following a healthy vegan diet (no meat, dairy, or processed foods) all day. After 6:00 p.m. he’d eat however he wanted, though mostly in moderation. Beyond that, his plan involved no gimmicks, scales, calorie counting, or point systems. And there were no so-called forbidden foods—he ate mostly home-cooked meals that were as varied and satisfying as they were delicious, but he dealt with the realities of the office and travel and life on the run as best he could.

He called this plan Vegan Before 6:00 (VB6 for short), and the results were swift and impressive. Best of all, they proved to be lasting and sustainable over the long haul. Bittman lost 35 pounds and saw all of his blood numbers move in the right direction.

Using extensive scientific evidence to support his plan, the acclaimed cookbook author and food policy columnist shows why his VB6 approach succeeds when so many other regimens not only fail, but can actually lead to unwanted weight gain.

He then provides all the necessary tools for making the switch to a flexitarian diet: lists for stocking the pantry, strategies for eating away from home in a variety of situations, pointers for making cooking on a daily basis both convenient and enjoyable, and a complete 28-day eating plan showing VB6 in action. Finally, Bittman provides more than 60 recipes for vegan breakfasts, lunches, and snacks, as well as non-vegan dinners that embrace the spirit of a vegetable- and grain-forward diet.

If you’re one of the millions who have thought of trying a vegan diet but fear it’s too monotonous or unfamiliar, or simply don’t want to give up the foods you love to eat, VB6 will introduce a new, flexible, and quite simply better way of eating you can really live with . . . for life.

I think my method leans more toward vegetarian than vegan, because I occasionally eggs and cheese before six. I also don’t eat “whatever I want” after six, but stick to a mainly paleo menu offering. The following is not a stock photo. I just picked this yesterday morning. Notice all the colors? This ensemble is packed with antioxidants–cancer fighting, skin and hair loving, energy sustaining goodness. IMG_9866
  So could you do it…be a vegan/vegetarian for most of the day and get your meat, cheese, and eggs on at the end of the day?

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