General cooking substitutions for easy healthy recipes.

Milk/Cream/Sour Cream
Cook with low fat (1 percent fat) or fat free dry or evaporated milk, instead of whole milk or cream.
Instead of sour cream, blend 1 cup low fat, unsalted cottage cheese with 1 tablespoon fat free milk and 2 tablespoonslemon juice, or substitute plain, fat free or low fat yogurt orsour cream.
Spices/Flavorings
Use a variety of herbs and spices in place of salt.
Use low-sodium bouillon and broths, instead of regular bouillons and broths.
Use a small amount of skinless smoked turkey breast, instead of fatback to lower fat content but keep taste.
Use skinless chicken thighs, instead of neck bones.
Oils/Butter.
Use cooking oil spray to lower fat and calories.
Use a small amount of vegetable oil, instead of lard, butter, or other fats that are hard at room temperature.
In general, diet margarine are not well suited for baking.Instead, to cut saturated fat, use regular soft margarine madewith vegetable oil.
Choose margarine that lists liquid vegetable oil as the first ingredient on the food label.
Eggs
In baking or cooking, use 3 egg whites and 1 egg yolk, instead of 2 whole eggs, or 2 egg whites or 1/4 cup of egg substitute,instead of 1 whole egg.
For Meats and Poultry
Choose a lean cut of meat and remove any visiblefat.
Remove skin from chicken and other poultry before cooking.

For Sandwiches and Salads

In salads and sandwiches, use fat free or lowfat dressing, yogurt, or mayonnaise, instead of regular versions.
To make a salad dressing, use equal parts water and vinegar, and half as much oil.
Garnish salads with fruits and vegetables.Move Out

For Soups and Stews

Remove fat from homemade broths, soups, and stews bypreparing them ahead and chilling them. Before reheating thedish, lift off the hardened fat that formed at the surface. If you don’t have time to chill the dish, then float a few ice cubes on the surface of the warm liquid to harden the fat. Then, remove and discard the fat.


Use cooking spray, water, or stock to saute onion for flavoring stews, soups, and sauces.
For Breads
To make muffins, quick breads, and biscuits, use no more than 1–2 tablespoons of fat for each cup of flour.
When making muffins or quick breads, use three ripe, verywell-mashed bananas, instead of 1/2 cup butter or oil. Or, substitute a cup of applesauce for a cup of butter, margarine, oil, or shortening—you’ll get less saturated fat and fewer calories.
For Desserts
To make a pie crust, use only 1/2 cup margarine for every cups flour.
For chocolate desserts, use 3 tablespoons of cocoa, instead of 1 ounce of baking chocolate. If fat is needed to replace that in chocolate, add 1 tablespoon or less of vegetable oil.
To make cakes and soft-drop cookies, use no more than 2tablespoons of fat for each cup of flour.

Source NHLBI Health Information Center

How chakra healing can help our emotional wellbeing?

How chakra healing can help our emotional wellbeing?

Chakra healing is important to our well being because they are the energy centers or the electrical system of the body. These energy centers not only responsible for the distribution of energies to our vital organs and various parts of the body; but it also act as storage to all our experiences.

Each Chakra governs specific body organs that correspond with every stage of our emotional development and growth. For example, the first Chakra is red; it often refers to as the blood of the system. The location of this Chakra is at the base of the spine, the energy flows from the hip down to the feet. The role of the first Chakra is our first experience from the moment we learn to crawl to standing on our own to actually moving our feet and taking our first step. Therefore, any and all experiences or trauma in regard to the tail bone down to the feet are store in the first Chakra.

The second Chakra is located in the area of reproductions, in the woman that's where the ovaries are located. This is where creation and duality come in and this is when we first learn how to relate to someone else other than ourselves. The second Chakra vibrates a beautiful color of orange, a mix of red and yellow.

Which is also our third Chakra, the color of the sun; the energy vibrates in the solar plexus or the belly. It is said to be the most powerful energy, our personal power which we learn to take our power as well as to give our power away.

The fourth Chakra is the color green which vibrates in the area of the chest, front and back including the shoulders and the arms. It refers to as the “heart center” or where love flows. It also acts as a balance between the first three lower Chakras and the last three higher Chakras.

The fifth Chakra is the color blue which refers to as the communication center. The energy flows from the throat upward including the ears. The important of this Chakra is where we learn to communicate effectively by not only talking but also listening.

The sixth Chakra is the color purple or a combination of blue and purple. It is often refers to as the “third eye”; I call it the “inspiration center” where we are inspire to see beyond our nose or even into the future.

The seventh Chakra is the color mauve. It has been referred to as the “crown” because the energy is located on the top of the head, vibrating energy upward and beyond, connecting our energy to the universal or source if you will.

In time of emotional trauma, stress and painful memories our body is experiencing heavier vibrations which can interfere with the natural energy flow of our body. To maintain good health, Chakra healing is important to our well being and vital in maintaining healthy organs.