EAT WELL LIVE WELL PRESENTS a HEALTHIER ALTERNATIVE to

BREAD CRUMBS

Sometime ago I wrote and article about what was in a box of bread crumbs. I was curious because my wife was using this as a Healthy alternative to frying chicken. So I did a little research on what actually was in a typical box of bread crumbs and the results were simply amazing. There were 39 different ingredients in a box of bread crumbs when you probably bread crumbs were made out bread. So even though baking with bread crumbs clearly reduces the amount of fat intake, it also increases the amount of toxic chemicals that you consume. The link to that article is pasted below.

http://chitchatwontburnfat.blogspot.com/2012/11/red-that-label.html

I have ingested a bread crumb since I wrote that article but I needed find a substitute for the bread crumbs that contained far less ingredients and no artificial flavors or preservatives. The answer to my problem was Panko. It has natural ingredients, no additives or preservatives.

Wheat flour and although I am not a fan of the modern day genetically modified wheat, it is what you expect to be in a box of bread crumbs. However cooking with it took some practice. It burns at a lower temperature than bread crumbs and it sticks to the bottom of the pan at any temperature. 

I recommend you heat your oven to 300 degrees and coat the chicken or pork chop with egg whites before you attempt to coat them with the Panko. Season your Panko to your taste, dip the meat in the egg whites, then coat it with the seasoned Panko mix.

Now we still have not resolved the sticking to the pan have we? Today I used skewers to lift the chicken from the bottom of the pan. You just hang the skewers over the sides of the pan like so...

Cook for about 1 hour and as you may see there is nothing stuck to the bottom or the sides of the pan and you are leaving most the coating and parts of meat behind. It is a low fat meal with lots of flavor and crunchiness. 

I think you will enjoy it as well as improve your health with a Quick Nutritious and Delicious recipe with no additives. Remember if  you Eat Well, it is more likely you will Live Well.

#healthychoices #eatwelllivewell #healthyrecipes #eatclean #lowfat #healthyalternatives

THERE IS MORE TO IT THAN

JUST DO IT

When I started this journey last week, I imagined it as the most difficult thing I ever tried to do. 

At the time, I did not consciously give much thought to the words that were coming out of my mouth. It really was not until I was posting an update on Facebook that I consciously examined what I said and wrote. What is clear to  me is that I am no longer trying I am doing. Five minutes at a time, with a five minute interval once the urge to smoke creeps into my consciousness

I believe all of my past efforts failed because I embraced and owned the difficulty of cleansing myself of the scourge of nicotine based on what others had told me. The additional culprit was my lack of commitment. As I believe Yoda once said, "Trying isn't doing." So when, I without a lot of complex thought changed the process to something I knew I could do, which is to wait a minimum of five minutes before lighting a cigarette, what seemed impossible became possible. Not only can I do it but with each success, I realize I am able to wait a little longer. Five minutes has turned into 13 hours even if 10 were during my sleep.

You may say whoa, wait a minute that does not count. Well in the past I rarely slept straight through and the primary reason for that was not my prostate but the need to fulfill my cigarette addiction. Usually at least twice per evening which interrupted my sleep even more subsequent to the quick SMOKE because nicotine and many of the other ingredients are stimulants. So I am counting it because it is a definitive change in my behavior.

The insert below shows what the CDC says happens in the 12 hour after your last cigarette.

12 Hours After You Quit Smoking

Carbon monoxide, which can be toxic to the body at high levels, is released from burning tobacco and inhaled as part of cigarette smoke. Because carbon monoxide bonds so well to blood cells, high levels of the substance can prevent these cells from bonding with oxygen, which in turn causes serious cardiovascular problems. In just 12 hours after quitting smoking, the carbon monoxide in your body decreases to lower levels, and your blood oxygen levels increase to normal (CDC, 2004).

So for the first time in many years my carbon dioxide levels where reduced and my oxygen was normal. I take that as a milestone with more of them to come one five minute step at a time. As I am sure you can tell, I am excited and confident that I will succeed this time if I stick to my plan. The one that works for me as it is so easy to wait 5 minutes that the likelihood of experiencing failure and becoming discouraged is almost non existent. 

I hope my journey encourages someone out there who is struggling to find something that works for you. Figure out what you can do no matter how small the step may seem. Don't concern yourself with those that criticize the small changes because if you stick with it those small changes add up to create the change you may have been seeking. You deserve it and I truly hope you are able to achieve it. Your playing small to the world does not serve anyone and especially not you.

By the way I smoked a total of 6 cigarettes yesterday down from my usual pack a day. Not where I want to be but the progress is measurable. 

#smokingcessation, @nosmoking, #Cigarettesshouldbebanned, #success, #healthyliving, #wellness, #smokefree