Health

How to Safely Freeze and Defrost Food

Posted on February 12, 2021February 11, 2021Posted in Cooking, HealthNo Comments

Cooking at home requires a basic understanding of food safety. Ensuring food is safe and fresh can protect you from illness or contamination. Here’s what you can do to make your food safe. At the core of all food safety is the idea of “the danger zone”. This temperature range is where microbes like to grow, especially on food. These microbes such as molds and bacterias will make you sick if ingested. This range is between 40°F and 140°F. Placing food in environments where they are either colder than 40°F or hotter than 140°F is ideal. Always keep your fridge colder than 40°F or cook your meats at least 140°F. If you are unable to keep your food in this range for more than two hours, it’s advised to toss it out. Defrosting Food One easy way to ensure food is safely thawed is by moving it from the freezer to the fridge. However, this takes a while and if you’re short on time there are other methods to thaw food quickly. Put your food in a bowl of cold water. As long as it’s in a leak-proof container, this method will generally thaw meat in about 30 minutes to an hour. Just be sure to swap out the water every half hour. The larger the foods the longer it will take to thaw this way. You can also cook some meat directly from frozen. Chicken breast and frozen fish filets will only need a longer cook time. It’s important to note only some meats work with this method so it’s best to do some research beforehand. Cooking Food As previously mentioned, when cooking you’ll want to surpass the danger zone of meat to ensure bacteria is safely destroyed. While this list doesn’t encompass every type of meat, here are some general guidelines. These are all internal temperatures, so it’s a good idea to invest in an instant-read thermometer. 145°F for fish and whole cuts of beef, pork, veal or lamb. 160°F for ground meat including beef, lamb and park 165°F for any kind of poultry including chicken, turkey and duck 165°F is also the temperature any leftovers should be heated to If you need to cool down hot food quickly, a cold-water bath is your friend. Place your food in sealed, airtight containers and place in cold or ice water. This should cool it in a few minutes. You should never place hot food directly into your fridge as this may warm up everything else around it, thus spoiling other foods. Source: The Kitchn

5 Vegan Swaps for Dairy Products

Posted on February 8, 2021February 8, 2021Posted in Cooking, HealthNo Comments

A plant-based diet doesn’t have to be a headache as long as you know what to swap and when. Most of these options you have in your pantry or can be achieved with a blender. Here are some non-dairy substitutions in common recipes. Almond Milk Probably one of the easiest swaps you can make is substituting dairy milk with almond milk. It’s a versatile ingredient for any recipe you may need such as coffee, smoothies or baking. Use unsweetened almond milk for the most neutral flavor when you are baking or cooking. Non-Dairy Butter Milk Combine any non-dairy milk with apple cider vinegar for a non-dairy buttermilk. For 1 cup of buttermilk, measure out ¾ cup + 2 tablespoons non-dairy milk and add 2 tablespoons vinegar. The acid from vinegar will behave in the same way the acid in buttermilk would. Nutritional Yeast A nutritional yeast is a savory “dust” that tastes similar to cheese. This yeast is considered deactivated as it is no longer alive after manufacturing, and is made specifically as a food product. You can use it generously as a seasoning with popcorn, scrambled eggs or salads. It’s extremely versatile for any recipe. Cashew Cream Blend cashes with water and a pinch of salt for a creamy sauce. Add a squeeze of lemon or smoked paprika for a delicious flavor. Spread this on subs or drizzle over nachos. Try folding in minced chives and garlic powder for a ranch-like dip. Banana Ice Cream Frozen bananas puréed taste creamy and sweet just like soft serve. Add a spoonful of cocoa powder or nut butter with a handful of frozen berries for a refreshing summer day snack. Source: Good Housekeeping

Vitamin C Foods to Add to Your Diet

Posted on January 29, 2021January 29, 2021Posted in HealthNo Comments

Your body’s immune system relies on vitamin C to boost its strength while helping reduce the risk of several chronic diseases such as cardiovascular disease. Vitamin C pills or supplements leave out other health benefits found in whole foods with high vitamin and mineral content. The recommended daily dietary allowance for healthy adults is 75mg for women and 90mg for men. Here are the foods you should incorporate into your diet to get the best benefits of vitamin C. Oranges. Probably the one fruit that everyone thinks of when it comes to vitamin C, oranges are abundant in the micronutrient. One medium sized orange contains 70mg of vitamin C, thus providing 78% of the recommended daily value. If you prefer juice, look for 100% orange juice with no added sugar varieties. Broccoli. Just ½ cup of raw broccoli offers up to 39mg vitamin C, which is 43% of the daily value. Not to mention all the other health benefits such as fiber and calcium. Kiwi. A single medium kiwi serving contains 64mg or 71% of the daily value vitamin C. Other varieties of kiwis such as golden kiwis have even more vitamin C, making them a great source of the micronutrient. They’re also a great source of fiber and digestive enzymes. Strawberries. This fruit is packed with vitamin C. A ½ cup of sliced strawberries provide 49mg or a bit over 50% of the daily value. They have a rich antioxidant capacity with a great dose of filling fiber too. Red Bell Pepper. These peppers contain 95mg of vitamin C, which is over the 100% recommended daily value in just half a cup. One of the richest sources of vitamin C, red bell peppers have a slew of health benefits and flavor. Try incorporating them in a salad or a red pepper hummus. Source: Good Housekeeping

The Health Benefits of Red Wine

Posted on December 30, 2020December 29, 2020Posted in HealthNo Comments

The science has spoken. It may be beneficial to consume red wine, in moderation of course. Here’s some of the key benefits you should know about to feel better the next time you open up a bottle. May Protect Your Heart A recent review has linked drinking red wine to a lower risk of developing heart disease. The research however does not link the direct act of drinking with the potential effects. Drinking red wines may often be accompanied with a Mediterranean diet which could be contributing to the health benefits. Combats Inflammation Red wine contains micronutrient polyphenols such as resveratrol, anthocyanins, catechins and tannins. Particularly, resveratrol is found in other foods like grapes, peanuts, chocolate and berries. These compounds exhibit antioxidant and anti-inflammatory properties. Red wine consumption can also reduce insulin resistance and decrease oxidative stress. May Sharpen Your Mind Red wine also contains flavanols which may protect your body’s cells that support healthy blood vessels. This is a key physiological benefit to improve blood flow to the brain and prevent harmful plaque from developing. Some animal studies suggest resveratrol may prevent age-related memory decline. Promotes Longevity Long term population studies have linked moderate alcohol drinking to a longer life. It is possible to strengthen the effect of resveratrol with a balanced diet containing nutrient-dense foods such as those in a Mediterranean diet. It may be best to pair your favorite glass with a healthy meal. Mood Improvement A 2014 study found that people who consumed a glass of wine in an unpleasant environment experienced the same level of mood improvement as people in a more pleasant environment with no alcohol. As with any alcohol, it’s important to note the potential risks if consumed excessively. This may lead to liver damage, obesity, some types of cancer and stroke. The American Institute for Cancer Research says the less you drink the lower your risk for cancer. Some of these drinks may also have hidden liquid calories which can lead to weight gain. The American Heart Association advises no more than one to two drinks per day for men and one drink per day for women. Sources: Good Housekeeping

Using Essential Oils in Your Bath the Right Way

Posted on December 2, 2020December 2, 2020Posted in HealthNo Comments

Adding essentials oils to your bath can relieve stress and relax your body, but there’s a chance you’re doing it wrong. There are plenty of essential oils out there and using the wrong ones in the wrong way can spill disaster. Get the most out of your bath time with these tips. Combine with a Carrier Oil Oil and water don’t mix. The last thing you want is for the essential oils to just sit on top of the water instead of dispersing throughout. You should always combine the essential oil with a carrier oil first. Carrier oils include coconut, olive or jojoba. Mix three to 12 drops of an essential oil with a tablespoon or 15 ml of carrier oil. This will create the best solution to mix in your bath. Don’t Use Any Essential Oil Just because an essential oil smells good does it mean it’ll be safe on your skin. Be careful to avoid oils known to irritate the skin and natural mucous membranes. Some oils you should avoid are cinnamon, clove, oregano, savory, spearmint and wintergreen. Use some lavender, chamomile and rose instead. Apply to a Bath Properly It may be tempting to drop a few drops as your hot bath water runs, but this can actually cause the oil to escape and scent your bathroom instead. Fill your tub first and turn the water off before adding any essential oils. This will give you the best aromatic effect. An essential oil paired with a carrier oil helps to hydrate your skin but can also make your bath a greasy hazard. Be sure to wash your tub properly after to avoid any slips. You can use baking soda to help de-grease your tub. What’s your favorite essential oil? Let us know in the comments. For more from Cosmo be sure to follow us on our Facebook and Instagram. Sources: GoodHouseKeeping

Nutritional Recipes to Start the New Year Right

Posted on December 1, 2020December 1, 2020Posted in Health, RecipesNo Comments

As we approach the end of 2020, we can look forward to what we want to do differently for 2021. Eating healthy may have been on your to-do list for this year, but we want to make it easy on you with these new recipes. Don’t let healthy eating stop at just foods, learn how to make nutritional drinks too, courtesy of Zevia. Quinoa Salad with Orange Cilantro Salad Dressing Yield: 2 cups Dressing: 1/2 cup Zevia Orange Soda 1/4 cup lime juice 1/2 cup olive oil 1 cup fresh cilantro 1/2 avocado 1 teaspoon garlic Quinoa Salad: 1 cup quinoa leafy greens (optional) 1 orange, cut into pieces (optional) 1 grapefruit, cut into pieces (optional) 1 lime, juice only 1/2 avocado, diced (optional) 1/4 cup feta cheese (optional) 1/4 cup diced red onion (optional) Tools needed: Food processor To make dressing: In food processor, pulse orange soda, lime juice, olive oil, cilantro, avocado and garlic until consistency is smooth. To make quinoa salad: Cook quinoa according to package directions and let cool. Once quinoa is cool, add to bowl with orange pieces, if desired; grapefruit pieces, if desired; lime juice; avocado, if desired; feta cheese, if desired; and diced onion, if desired. Top with orange cilantro salad dressing. Spiced Citrus Ginger Mocktail Yield: 1 mocktail Concentrate: 1 cup fresh-squeezed orange juice 1/2 cup fresh-squeezed lime juice 1 orange peel 1 lime peel 1/2 teaspoon black peppercorns, lightly crushed 5 cardamom pods, lightly crushed 2 cinnamon sticks, lightly crushed Mocktail: 1/3 cup concentrate 1 can Zevia Ginger Ale ice lime wedge, for garnish (optional) orange wedge, for garnish (optional) To make concentrate: In small saucepan, combine orange juice, lime juice, orange peel, lime peel, black peppercorns, cardamom pods and cinnamon sticks. Bring to boil over high heat then turn to low; simmer until liquid has reduced by half, 3-4 minutes. Let cool and strain out solids. Transfer to glass jar and store until ready to use. To make mocktail: Combine concentrate with ginger ale over ice. Garnish with lime wedge or orange wedge, if desired. Sources: Zevia

4 Night Routines for a Good Night’s Sleep

Posted on December 1, 2020December 1, 2020Posted in HealthNo Comments

Sleep hygiene consists of the various habits we engage in before bedtime. These habits can have a significant impact on the quality and the quantity of your rest. It’s important to have a consistent nighttime routine which allows for at least an hour before sleep to wind down, whether it’s drawing a warm bath or drinking your favorite cup of tea. Here’s 4 routines you can try out for a good night’s rest. Set an Alarm You may already be setting an alarm every night, but what’s most important is that you’re setting it to the same time every day. This includes days off such as the weekends. Getting up every morning at the same time will help you get regulate your sleeping pattern for a consistent good night’s sleep. It’ll also help you sleep better in the long run. Dim Lights Light affects melatonin production which is the hormone responsible for helping you fall asleep. Installing dimmers in your home can help mimic the level of natural light outside as it gets darker. It’s best to get as much light outside during the day and then keeping your lights as dim as possible after dusk. Listen to Music Spending some time before bed to listen to music can help relax your body and calm your mind. Be sure the music you listen to is personally relaxing to you. If music tends to amp you up, try something different like nature sounds or white noise. Put Screens Away You may have heard this already, but blue light emitted from screens negatively impacts your melatonin production. This can keep you up longer than intended and makes it harder for you to fall asleep naturally. If you absolutely need to use a phone or a tablet before bed, try switching the screen to a “night shift” mode or dimming it significantly. What’s your favorite nighttime routine? Let us know in the comments. For more from Cosmo be sure to follow us on our Facebook and Instagram. Sources: GoodHouseKeeping

4 Ways to Reduce Stress

Posted on November 25, 2020November 25, 2020Posted in Health, How-ToTagged health, wellnessNo Comments

Stress is natural, and can actually be beneficial providing alertness in intense or dangerous situations. However, prolonged and chronic stress can cause negative effects on your health like anxiety, fatigue, headaches and depression. When dealing with stress it’s important to identify any causes that can be eliminated. If the stress is due to uncertainty there are ways to manage it. Exercise. Physical activities such as jogging or cycling that increase heart rate, release endorphins. Endorphins are hormones naturally produced in the brain that alleviate pain and reduce stress. Exercising also decreases other hormones which cause stress, like cortisol and adrenaline. Find an exercise that naturally interests you, so it doesn’t feel like a chore. Relaxation Techniques. In a state of stress, people tend to restrict their breath since their heart is racing. Breathing techniques can help slow down heart rate. Try inhaling 4 seconds, holding for 7 seconds and exhaling for 8 seconds. Other meditation techniques, like yoga, aid to lower cortisol levels, which is the stress hormone. Sleep. Functioning with a lack of proper rest makes it harder to function. The stress hormone, cortisol stimulates your body making it more alert and more difficult to fall asleep. Getting a sleep schedule in order improves your circadian rhythm, the body’s “internal clock”. This will put your body in sync to fall asleep easier at a usual time. Establish your sleep routine and avoid any distractions such as phones. These devices make it harder to fall asleep. You can also try a bedtime ritual like reading a book or enjoying a warm bath before bed to calm your body. Diet. Key nutrients and proper nutrition can also reduce stress. Look for foods with Vitamin C to lower blood pressure. Some examples are broccoli or cauliflower. Foods with complex carbohydrates increase the production of serotonin to elevate your mood and happiness. Whole grains, fruits and vegetables all contain complex carbohydrates. Magnesium also helps to alleviate headaches and fatigue. Some foods containing magnesium are spinach, salmon and soybeans. When trying out any of these techniques it’s important to understand what works best for you. Everyone manages stress differently. Finding what works for you is a process of trial and error. Sources: Insider