Recipe 1

French Onion Sandwiches Serves 4

2 tablespoons butter or margarine 4 ounces seasonal mushrooms, chopped pretty small 1 medium onion, sliced and separated into rings 1 cup vegetable stock 1 tablespoon cornstarch 2 teaspoons Worcestershire sauce 1 clove garlic, chopped finely or 1/8 teaspoon garlic powder Dash of pepper 4 (1-inch) slices French bread, toasted 2 (1-ounce) slices Swiss cheese, halved (optional)

In a large skillet melt butter. Add mushrooms and cook over medium-high heat for 2 to 3 minutes until done. Remove from skillet, retaining juice.

Cook onion in juice until tender.

Combine stock, cornflour, Worcestershire sauce, garlic (or garlic powder) and pepper. Add to skillet. Cook and stir until bubbly. Boil and stir 2 minutes more.

Place mushrooms on bread. Top with cheese and onion mixture.

Recipe 2

Fried Green Tomato Sandwiches Serves 4

8 ounces mushrooms, sliced 1 large egg white 1/4 teaspoon salt 1/2 cup cornmeal 1/2 teaspoon roughly ground black pepper 1 pound green tomatoes (3 medium), cut in 1/2-inch slices 1/4 cup low-fat mayonnaise dressing 1/4 cup low-fat plain yogurt 2 tablespoons chopped fresh chives 4 green-leaf lettuce leaves 8 slices firm whole-grain or white bread, toasted

Cook mushrooms. Drain on paper towels.

Meanwhile, in pie pan, beat egg white and salt. In another pie pan, combine cornflour and 1/4 teaspoon pepper. Dip tomato slices in egg-whites to cover both sides, then dip in cornstarch to coat both sides well. Lay on waxed paper.

In mushroom juice in skillet, cook tomato, a few at a time, over medium-high heat until golden brown and heated through, around 3 minutes. Drain.

In small bowl, combine mayonnaise, yogurt, chives with 1/4 teaspoon pepper. Spread on toast. Arrange lettuce, tomatoes, and mushrooms between toast slices.

Recipe 3

Greek Salad Heroes Serves 2

3/4 cup thinly sliced fresh mushrooms 1/2 cup thinly sliced cucumber 2 tablespoons ripe olives 2 tablespoons crumbled feta cheese 1 tablespoon white balsamic vinegar 1/8 teaspoon dried oregano 2 Roma or small tomatoes, thinly sliced 1 clove garlic, minced 2 (2 1/2 ounce) submarine rolls 2 lettuce leaves

Combine first 8 items in a small bowl; mix lightly. Let stand for 30 minutes, mixing occasionally.

Cut a thin slice off the top of each roll and set aside.

Cut a 2-inch wide, V-shape wedge down the length of every roll (as they do at Subway). Keep bread wedges for another use.

Drain vegetable mixture. Line each roll with a lettuce leaf then spoon vegetable mixture evenly on top, cover with roll tops.

These healthy sandwich recipes without meat make a great snack or light luncheon and can be kept fresh in a luncheon box all day.

If you would like to read more about Welsh food, food in general or cooking eggs in particular, please visit Traditional Welsh Recipes

Philippe accidentally dropped it in the pan in which the beef had been cooked, yet served it up anyway. The policeman came back with a few friends the next day to try the ‘dipped’ sandwich so the French dip sandwich was born. The sandwich bar is still there and still serving French dip sandwich recipes nearly 90 years later.

Being French, Philippe would have called his sandwiches ‘au jus’, which is the same as ‘with juice’, but many Americans do not know this and ask for their French dip sandwiches ‘with au jus’. These days, the sauce is frequently specially made or concocted separately so that it is far more elaborate than only the meat juices from the tray, but you can make it as complicated or as easy as you want. There is also no reason why you can not make up vegetarian or fish French dip sandwich recipes

Recipe 1

French Dip Sandwich Serves 4

1 can Franco-American Au Jus Gravy 4 servings thinly sliced roast beef 4 servings French bread or long hard rolls, cut in half along the length

In a 10 inch skillet, combine gravy with beef. Over a gentle heat, warm through, stirring occasionally.

To prepare the sandwiches, place the beef on the bread. Serve each sandwich with small bowl of gravy for dipping.

Recipe 2

French Dip Sandwich Au Jus Serves 8

3 pounds beef, chuck, trimmed 2 cups water 1/2 cup soy sauce 1 teaspoon dried rosemary 1 teaspoon dried thyme 1 teaspoon garlic powder 1 bay leaf 3 peppercorns (3 to 4) 8 French rolls, cut lengthways

Put beef in a slow cooker. Add water, soy sauce, and seasonings. Cover then cook on HIGH for 5-6 hours or until beef is soft.

Remove meat from juices; pull apart with forks and keep warm. Strain juices; skim off fat. Pour juices into small cups for dipping. Serve beef on toasted rolls.

Recipe 3

French Dip Sandwiches Serves 4

1 long loaf French bread 1/2 pound cooked roast beef (from deli or leftovers) 1 package roast beef au jus gravy 4 tablespoons butter 1 teaspoon garlic powder

Cut French bread in half lengthwise. Spread with butter and sprinkle with garlic. Wrap in foil and heat in oven until warm. Mix gravy as directed on package and reheat beef in juice. Drain beef from gravy then put on bottom half of warm bread. Put top on sandwich then cut up. Put gravy into small bowls (one for every person). Dip sandwich in gravy to eat.

Serve with French fries and a salad.

Owen Jones, the writer of this article, writes on several subjects, but is now concerned with low cholesterol diet recipes. If you want to know more, please visit our site at What Foods Lower Cholesterol?

Carbohydrates are a concentrated kind of energy as is fat. However, the two substances differ in a number of ways, not least in that fat supplies energy in a very concentrated kind whereas carbohydrates deliver energy in a more economical fashion. Over indulging in either fats or carbohydrates will result in becoming overweight fairly quickly.

Therefore, this is the region that dieters must concentrate on, although ‘experts’ do not agree which is the most damaging. Traditional diets recommend cutting back on fats, whereas some more contemporary diets recommend practically eliminating carbohydrates from one’s diet.

The fact is that the body and most of the food that we put into it is made up of chemical elements, the most important of which are nitrogen, carbon, hydrogen and oxygen. Protein is the only thing that we eat that contains nitrogen, which goes a long way to account for why protein is indispensable to us.

Protein is also the most difficult substance to find in the vegetarian diet. It is not impossible by any means, but the options are severely restricted because most individuals get their protein from meat, fish, dairy and eggs.

The other three elements: carbon, hydrogen and oxygen are constituents of carbohydrates. In fact, the very word ‘carbohydrate’ suggests the names of those three elements. ‘Carbo’ – carbon and ‘hydrate’ – hydrogen and oxygen, as in water. Carbohydrates are most extant in starches and sugars.

Starch is one of the most omnipresent kinds of carbohydrate. It is found exclusively in vegetables and pulses et cetera. While starch is boiled, it expands and bursts its cell walls causing water to thicken but when it is cooked with dry heat, it melts and turns into dextrine, which is a stage before it becomes sugar.

Sugar is another important constituent of carbohydrates and is also found usually in vegetables and fruit, although there is also some in milk in the form or lactose. Corn produces glucose. Young vegetables contain sugar, but as they get older it becomes starch.

Sugar melts with the application of heat, but if it is already in liquid form, it will give off water and begin to caramelize. The distinctive colour or caramel is brown, yet if it is over cooked, it becomes dark brown and bitter. Sugar in fruit and vegetables will leak out into boiling water and so will be lost, unless that water is retrieved and used elsewhere.

Cellulose is a kind of carbohydrate closely related to starch. It is to be found in the structure of plants and vegetables but although it is largely indigestible, it cannot be left out of the human diet. Cellulose surrounds the goodness we are searching for in vegetables, so by cooking this food we are attempting to break down the cellulose to release the goodness.

Young vegetables have thinner cellulose than older ones, which is why some vegetables have to be cooked quickly and fiercely whilst others have to be cooked slowly but gently.

Owen Jones, the author of this article, writes on a number of topics, but is now concerned with how to cook for diabetics. If you would like to know more, please visit our website at Cookbooks For Diabetics.

This is an important distinction, because there is little you can do with something like, say, egg shells, but if you buy so many eggs that half of them go off before you can use them, it is a different question. Over buying is tough, particularly if you strive to do most of your shopping in one session.

The secret to wasting less is in experience and knowledge. For instance, if beef rises above a particular cost an inexperienced cook might make a decision to buy pork or lamb, yet the choice is not that easy, because there is much more inedible fat in pork and lamb than there is in lean beef.

After poor selection of products, the next biggest source of waste is selecting the wrong way of preparing or cooking the food. Peeling too thick or cooking at a very high heat are good examples of this problem.

A successful week’s menu ought to supply all the nutrients, vitamins and fibre that a person requires. We do not have to eat all vitamins and all nutrients every day, but there are some that we ought to eat each day and we ought to eat enough fibre each day too. This is not difficult to set up. Experts recommend eating five portions of fruit and vegetables every day, but maybe the skill comes in providing variation to prevent boredom.

Some individuals can achieve this variation fairly instinctively, but for the rest of us there is another approach and it is known as planning. You can easily plan the meals for a week before you go shopping. Planning your meals like this will also save you money, because it discourages impulse purchasing. If you still have a problem with impulse purchasing, order your groceries through the Internet.

Two good tips for holding costs down yet for still providing variety were also largely ignored in the Seventies and Eighties, but which are also making a come-back now are: eating seasonal, local food and preparing three (or at least two) course meals.

Local seasonal ingredients are cheaper than stuff flown in from half-way around the world (or should be) and beginning dinner off with soup and a bread roll and finishing it with a dessert means that you do not have to eat so much of the main course, which is normally the most expensive of the three courses.

Owen Jones, the writer of this article writes on several topics, but is at present concerned with French dip sandwich recipes. If you want to know more or check out some great offers, please go to our site at Vegetarian Sandwich Recipes.

Now we do require some LDL cholesterol because it is used by the body to control some vital functions and we definitely need HDL cholesterol because it assists regulate LDL cholesterol. The only problem is the quantity of these substances. High levels of LDL have been linked to atherosclerosis, which leads to heart disease.

If you would like to begin working on your cholesterol levels in a maintenance type of way, you can do so with the aid of exercise and diet. The exercise element does not have to be arduous. Walking for an hour a day will do the trick if it is in conjunction with healthy dieting.

The diet should include plenty of fibre and roughage because not only will it lower LDL cholesterol, but it will also help your bowels to function correctly which reduces your chance of getting bowel cancer, the rate of which is rising nowadays.

Foods that are rich in fibre and roughage are fruit and vegetables, especially greens; beans, pulses and grains, particularly oats as in porridge; nuts and soya. It is fairly simple to increase your consumption of these foods without drastically changing you main diet, although it is wise to substitute skinless chicken and fish for beef and pork.

For example, you could eat porridge for breakfast and add a handful of barley to your soup. You could add a few leaves of lettuce to your sandwich and eat fruit as snacks throughout the day. You could have beans on toast every now and again. Whole grain bread, obviously.

Some foods have a particularly healthy reputation for lowering cholesterol levels. Avocado is one because it contains a great deal of mono-unsaturated fats which raise the degree of HDL and HDL counteracts LDL. Raw carrots are another one. Raw carrots contain lots of pectin, which reduces LDL. Pectin is also there in substantial quantities in citrus fruits, apples and berries such as strawberries, raspberries and red and black berries.

Then there are other well-known healthy foodstuffs like garlic and shitake mushrooms which are also thought to stave off cancer and boost the immune system as a whole. Ginger is another healthy food that is easily integrated into dishes.

Nuts, especially walnuts, hazelnuts, pecans and almonds are high in Omega 3 fatty acids which has a beneficial effect on LDL cholesterol. Sesame seeds contain phytosterols, which also reduces LDL. Other foods containing phytosterols are: celery, lettuce, asparagus, spinach and tomatoes.

You ought to try to eat mono- and poly-unsaturated fats as they will improve your HDL. You can find these fats in cannola, safflower, soya bean and olive oil. They also contain Omega 3. Other sources of Omega 3 are fish, particularly the fatty fish like tuna, salmon and mackerel.

Owen Jones, the writer of this piece, writes on numerous subjects, but is now concerned with food that lowers cholesterol. If you want to know more, please visit our site at What Foods Lower Cholesterol?

You just cannot escape tales of misery and conflict in the newspapers and on the TV. It seems that news casters take pleasure in in telling us how much trouble we are in from all sorts of things from terrorists to diabetes.

They also never tire of warning us of the risks from paedophiles, rapists and murderers. It is no surprise that everybody is stressed or that some people have converted this stress into anxiety and anxiety attacks or panic attacks.

These attacks are characterized by a sudden feeling of panic for no reason at all or unwarranted anxiety. These anxiety attacks are very distressing for those who suffer from them frequently.

There are lots of prescription drugs available, but these days many people try to do without drugs, preferring more natural remedies. One fact that many sufferers comment on, is that they feel much worse if they have a hangover.

Not that they have anxiety attacks while they are drinking, but that they get an increased number the following day, if they have a hangover. It follows then, that you may be able to lessen the rate of recurrence and the harshness of your panic attacks, if you do not drink too much.

In this vein, sufferers have also noticed that they get more recurrent and more severe attacks of anxiety if they are exhausted or worn out. Getting a good night’s sleep will undoubtedly help, if this is one of the causes of your panic or anxiety attacks.

On the dietary front, vitamin B12 has been pointed to as having a beneficial effect on sufferers. The vitamin B group help the brain to create serotonin, which is the body’s happy drug. A lack of serotonin can create depression. Therefore, ensure that you get your daily recommended amount (RDA) of vitamins in the B group, especially vitamin B12. B12 is readily available in natural foods, it is even in cornflakes, just make sure that you are in receipt of sufficient.

Many people have had great amounts of success by restricting their intake of sweeteners too. This includes normal sugar, as well as artificial sweeteners like saccharin. In order to obtain the largest benefit you should try to monitor your mental reaction to sweeteners. Some may be perfectly OK for you while others may not.

Caffeine has also been linked with anxiety, so it might be worth attempting to do without ordinary tea, coffee and coke, to see if that makes a difference. You could try decaf, if you miss the taste of coffee or herbal teas.

Another suggested home remedy that has provided great benefits is physical activity. If you feel an attack coming on, try to ‘take your mind off it’ by distracting yourself. A simple walk might be enough or a chat with someone.

Owen Jones, the writer of this piece writes on several of topics, but is currently involved with work on high blood pressure charts. If you want to know more or check out some great offers, please go to our website at High Blood Pressure Recipes.

The problem comes if you have more cholesterol than you require. This is because cholesterol is a waxy, fatty substance that can stick to the walls of arteries, build up and result in obstruction.

This means that the heart has to work harder to get enough oxygen and nutrients to where they are needed. This in turn means that an increase in blood pressure, which frequently leads to heart disease, which in turn leads to heart attacks and strokes.

Luckily, there are three methods out of this problem: diet, exercise and medication. The medication would have to be taken daily and for life, so most people would rather attempt to reduce their levels of cholesterol without taking drugs. However, this does mean lifestyle changes.

A great deal of individuals have tried dieting to lose weight and failed. Dieting to reduce cholesterol is not quite the same, but there are similarities and a weight loss diet could be linked with a low cholesterol diet fairly easily.

However, there is another way and that is exercise. You can either exercise a lot and eat more or less what you want or exercise a bit and be cautious with what you eat as well. If you make a decision to exercise a great deal, the way that it will work for you is by raising your rate of metabolism and strengthening your heart.

Before embarking on an exercise routine, you should talk to your physician, particularly if you have not carried out much exercise for a long time. Your physician will almost certainly advise you to do mild types of exercise such as rambling for an hour a day (two times thirty minutes) until you are within a stone or so of your target weight. Swimming in a swimming pool is another good alternative.

Exercise can have a fairly rapid effect on your cholesterol levels. In fact, it will have a faster effect than dieting, but the best way to go is to eat less HDL (saturated fats, trans fats and hydrogenated fats) and exercise too.

Whilst you are exercising a lot more, keep in mind to hydrate your body by drinking plenty of water. Water, not soda or caffeinated drinks or beer. Just water and at least two litres a day, which is approximately eight tumblers full.

You can also drink water by eating watery fruits like watermelons and other fruits, which would kill two birds with one stone as eating fruit is regarded as a way of warding off cancer.

Owen Jones, the writer of this article, writes on several subjects, but is now concerned with food that lowers cholesterol. If you want to know more, please visit our web site at What Foods Lower Cholesterol?

1. Runners knee

Also referred to as iliotibial band syndrome (ITBS), runnerís knee is characterized by the tenderness of the iliotibial band (ITB), the connective tissue outside the thigh, and causes friction between the ITB and thigh bone. Runnerís knee results from overpronation, overtraining, tight ITB either naturally or due to lack of stretching, wrong shoes, weak hip muscles, and too much hill running.
Pain and inflammation outside the knee are experienced by people with runners knee . Pain is most pronounced when running downhill or on cambered surfaces, when knees are stretched, and even when simply walking upstairs and downstairs. Running must be stopped immediately at the onset of pain . Intake of non-steroidal anti-inflammatory drugs (NSAID), cold therapy, and massage can reduce the pain. In severe cases, especially when the injury does not respond to any treatment or rehabilitation, corticosteroid injection is performed onto the site of injury. 

2. Shin splints
Pain at the front of the lower leg is known as shin splints . The injury is commonly caused by oversupination, overpronation, intense running, bad footwear, running on hard surfaces, and poor ankle flexibility. Runners with shin splints experience pain inside the lower half shin, which usually extends to the knee, at the beginning of the run. You will experience a more stabbing intensity of pain after your run . Redness and lumps in the shin may also develop. 

Treatment is centralised around abating the pain, especially during the early stage when the pain is intolerable. It includes rest, massage, and cold therapy. Intake of NSAIDs is also advisable.

3. Achilles tendonitis
Achilles tendonitis is now often called Achilles Tendinopathy because it is no longer considered an inflammatory condition . It is a condition in which the Achilles tendon, a band of tissues connecting the calf musclesógastrocnemius and soleusóto the heel bone, is inflamed, and which may eventually cause degenerated tissue and scarring. Achilles tendonitis is generally caused by overworking the tendon, either by subjecting it to excessive pressure or forcing it to work under abnormal conditions. Factors include weak or tight calf muscles, excessive uphill running, overpronation, wrong shoes, abrupt changes in distance and speed, and weak ankle joints.

Acute and chronic pain are the two categories associated with achilles tendonitis . The pain associated with acute tendonitis only lasts at the beginning of the run and may ease during and after the exercise. It doesnít stay for more than a week. Chronic Achilles tendonitis, on the other hand, can go for weeks and months. Pain is consistent all throughout the run and when walking up or downstairs. Tenderness and redness may be apparent at the site of injury. Lumps may also develop.

Like other running injuries, Achilles tendonitis can be treated with NSAIDs. Massage, heel pad, casting, ultrasound treatment, and rehabilitation are also effective ways to correct and prevent injury. Surgery is performed to remove the scar tissue in the serious injury cases .

RUNNING TO BURN FAT

Depending on the duration and intensity of your run, your body will rely on carbohydrates (stored as glycogen in the muscles and liver) and fat for its fuel.
Your body chooses different fuels during different situations . Because fats yield more calories and are slower burning as they are metabolized, they tend to be used over longer durations when compared to carbohydrates.

However, your body’s first priority is to conserve its blood glucose and glycogen stores . As you become fitter your body will become more efficient at using fats for fuel while sparing your vital carbohydrate reserves.

Someone who is totally unfit will obviously fatigue sooner , one of the reasons being that their carbohydrate stores are more quickly dissolved and utilized. Fitter individuals can run for much longer because they have developed the power to use the slow burning fats as fuel, and therefore conserve their energy better.

As the intensity of exercise increases, there is more reliance on carbohydrates for fuel . Typically, intensities greater than 70% of VO2 max (or maximal heart rate for our purposes) will use carbohydrates as the dominant fuel source.

However, this doesn’t mean that working at high intensities doesn’t burn fat.

This is where most people get confused. Many people conceive that, for instance, since running at a lower intensity implies more reliance on fat as fuel, they feel the need to run at this low-intensity to burn fat! Nothing could be further from the truth!

A study in the New England Journal of Medicine demonstrated that, compared with a control group 8 months of either low amount/moderate intensity, low amount/high intensity or high amount/high intensity exercise all led to positive changes in overall lipoprotein (one type of blood fat) profile in overweight subjects. The latter group (high amount/high intensity) also gained the best training, fat loss, and blood lipid effect!
The longer you run, the greater the reliance on fat as a fuel is the other part of the fat burning question . Once again, this feeds the myth that running (or doing cardio) for long periods of time is necessary to burn fat. I call this the “marathoner mentality”.

The first thing that is critical to understand is this :

A calorie is a calorie and 1 pound of fat is equivalent to 3500 calories.

Since burning fat ultimately boils down to creating a negative energy balance (ie. more calories expended than consumed) the goal is choose a method of running training that will elicit the maximum number of calories expended – not just during the activity but afterwards as well !

Working at higher intensities promotes a greater total calorie loss (even after you’re finished exercising) and that’s what really matters if you’re looking to lose weight and burn fat .

Fat is the major contributor to muscle energy during low-intensity exercise as we’ve already discussed . Therefore, most people intuitively believe that low intensity training must therefore induce an increased muscle fat burning effect (known as lipolytic activity).

The enzyme, HSL (hormone sensitive lipase), is required to catalyze the hydrolysis (breakdown) of stored triglycerides (fats) in skeletal muscle as it does in adipose (fat) tissue. Furthermore, several studies have indicated that HSL is probably the main lipase responsible for triglyceride hydrolysis during exercise.

However, a remarkable study investigating the effects of exercise of extreme duration at low-intensity on body fat profile had subjects complete a 32-day crossing of the Greenland ice cap on cross-country skis. After this incredible crossing, the researchers discovered that HSL activity was NOT influenced by the prolonged low-intensity physical activity in either arm or leg muscle. This is consistent with results from similar investigations .

So, if you have time to run for 2 to 3 hours at a low intensity then be my guest . You will achieve some degree of fat loss but studies have shown that you will need to execute a tremendous amount of exercise to gain the benefits you desire.

Furthermore, several studies have demonstrated that your aerobic endurance will either decline or remain unchanged by exercising at low intensities for long periods of time!

So why not save time, dramatically ameliorate your aerobic fitness, and burn more fat by upping the intensity of your running workouts? The choice is yours!

Another belief that these fasters have is that they are will be able to flush out all of the toxins in their bodies by drinking plenty of water at the same time as not eating food. Even if this is true, it would be a long procedure that would mean that you would have to fast for at least five to seven days though in order to conclude the detox process, although it is still not clear scientifically whether fasting is the right approach for those that desire fitness.

There are many other paths to fitness that do work well though. For example, you can cut back the amount of food that you eat. Cutting back is not fasting, it is dieting and it is not only far more effectual, it is also far less difficult. This, together with drinking plenty of water and increasing your amount of physical exercise will help you to get fitter.

If you drink a lot of soda like cola or lemonade, which are full of sugar, like a lot of kids do, or lots of cups of sugared tea or coffee, like a lot of adults do, then just replacing those drinks with water or weak tea will help you lose weight quite quickly even if you do not make any other alterations to your diet or your amount of exercise.

It is also likely to damage your body if you embark on a strenuous exercise routine only relying on body fat to keep you going. Your body probably will not be able to deliver enough energy to fuel such a change, because your metabolism will be too low.

Someone going about it in this way, can become very weak and light headed. It is not a good idea to run the risk of injury because you have not given your body all the fuel it requires to complete the tasks you are requiring it to do.

It is best to consult a physician before you make any changes to either your diet or your fitness program. Confer with your doctor about your thoughts on fasting and fitness. They will be able to inform you whether they feel it is something you can try or whether it is simply too dangerous.

Fasting is all right if you have do it for religious reasons, but do not attempt much physical exertion. Ask a Muslim how he or she feels during Ramadan! Fasting for long periods can lead to high blood pressure and even liver damage. So, be very careful before trying to fast yourself fit, there are much better ways.

Owen Jones, the author of this piece, writes on many topics, but is currently involved with losing weight quickly. If you have an interest in losing weight, too, please go over to our website now at Why Can’t I Lose Weight?