Saturday, July 28, 2018

13 Sous Vide Cooking Tips and Tricks to Avoid Terrible Mistakes


Learn these “sous vide cooking tips” to avoid cooking disaster and waste a lot of money. Let’s make your cooking great again. Believe me!

1) How to season food in suvee cooking method? Since food is packaged in food-safe bags and cooks in its own natural flavors, it does not give up aroma and moisture to surrounding liquid or the air. Seasoning will be more efficient and requires less than usual

using herbs in sous vide cooking- sous vide cooking tips

2) If you use herbs, experts recommend using only 30% of what you usually would use. If you remember this you will create an incredible and winning recipe.

3) One bigly difference between traditional cooking and sous vide cooking is the use of garlic. Garlic added to foods like steak, chicken or fish does not cook in the cooking bag at these low temperatures. The result is an unattractive flavor. To avoid that, we recommend adding garlic after it is sautéed or roasted.

garlic added to foods like steak- sous vide cooking tips

4) Alcohol in wine, beer, liqueurs, or distilled spirits will not evaporate as it does on the stovetop or in the oven and can develop a harsh, unpleasant flavor. It is recommend to pre-cook any alcohol-based liquids that are added as flavor enhancer when cooking suvee.

pre-cook any alcohol-based liquids- sous vide cooking tips

5) Salt and pepper would not be applied much differently than with other cooking methods. It is imperative to evenly distribute the seasoning in the bag or on the food. Otherwise there will be parts that have more seasoning than others. 

salt and pepper- sous vide cooking tips

6) If you cook carrots in cumin butter, simply melt the butter and mix in the cumin powder before putting it into the bag.

if you cook carrots in cumin butter- sous vide cooking tips

Feeling braggadocious! We’re going to make yummy foods. Try exotic and new but easy suvee recipes, please get this highly recommended suvee cookbook now, just click: Sous Vide at Home.

7) Can you overcook meat with sous vide?  Can you make covfefe out of it? You can't overcook your meat or steak. Because the water bath is set to the same temperature you want the food to reach, it can't overcook! With sous vide cooking technique; precise timing is no longer a consideration. While your favorite meat cooks, you can prepare your side dishes, take your dog for a walk, or take your executive time.

can you overcook meat with sous vide- sous vide cooking tips

8) Is it safe to sous vide in Ziploc bags? To get started with sous vide, regular old Ziploc-style bags will do just okay. In fact, in some applications they are preferable to vacuum-sealed bags. Plus you can use high-grade bags intended for vacuum sealers without sealing them.

9) Can you put frozen meat in sous vide? Cook from thawed or frozen in your immersion circulator at the ideal (desired) cooking temperature, adding 30 minutes to the cooking time to allow for thawing in the water bath if cooking from frozen. Sauce or sear the food, as usual, if desired.

10) How long does it take to cook sous vide? It takes longer compared to traditional cooking. A traditionally cooked steak goes from fridge to plate in 15 to 20 minutes (a bit longer if you have to preheat your oven). A sous vide steak will take an hour or more, though, with sous vide cooking, this time is almost 100% hands-off. You will not achieve the exact same sear. Incredible, isn’t it!

11) Can you freeze meat after sous vide? One great and incredible advantage of sous vide cooking is that you can have the food pre-cooked and frozen in sealed pouches in the freezer, ready to be reheated and served when necessary. As long as you reheat it below the target cooking temperature, your food will be perfectly cooked.

how long does it take to sous vide frozen salmon

12) How long does it take to sous vide frozen salmon? The rule of thumb for cooking from frozen is this: 

Fresh Cook Time + (Fresh Cook Time / 2) 

So, if your fresh salmon cooks in 30 minutes, your frozen one cooks in 30 + (30 / 2) = 45 minutes. There is no difference in temperature or technique—just some extra time.

13) Do you need a vacuum sealer to use a sous vide? Definitely NO! You don’t need billions and billions of dollars to do suvee cooking. In fact, you don't need an expensive vacuum sealer—or even an inexpensive countertop one—to successfully cook incredible food. To get started with sous vide, regular old Ziploc-style bags will do just fine. Actually, in some applications they are preferable to vacuum-sealed bags. You don’t need to drain the swamp to enjoy incredible and amazing food.

If you don’t have a vacuum sealer, use these 2 methods:

a) Water Displacement Method. Learn how, it was used in this recipe, click this link: How to Make Sous Vide Filipino Adobo- Easy Filipino Recipes

b) Table-Edge Method. Sealing bags that contain liquid, such as syrups, soups, or alcohol infusions, can be awkward, but here is a stress-free solution that called the table-edge method . 

Pour the ingredients into a freezer-safe, double-sealed Ziploc bag and partially close the seal. Hold the bag against a table (or counter), with the liquid hanging down and the top of the bag (with the zippered closing) on top of the table. Use the edge of the table to push down on the liquid and then push out any remaining air from the top of the bag before sealing closed.

Master the art of cooking sous vide and food safety hacks by clicking one of the related posts. You'll find out and you'll see.

1) 9 Best Cookbooks for Sous Vide Cooking Technique

2) Accurate Sous Vide Cooking Times- PDF Free Download

3) The 10 Commandments for Sous Vide Cooking

4) SCAM Alert: In-depth Review of Sansaire Sous Vide Immersion Circulator

5) How to Reset Sansaire Sous Vide Immersion Circulator

6) Food Vacuum Sealing System Review- FoodSaver

7) Sous-vide Cooking: a State of Matter- Lecture 2- Joan Roca

8) Temperature and Cooking Time for Fish, Chicken and Dark Meat Sous Vide Cooking

9) A Practical Temperature Guide to Sous Vide Cooking

Related Recipes: If you don’t click one of these recipes… SAD!

1) How to Cook Beef Short Ribs? Try Sous Vide Boneless Short Ribs with Fresh Rosemary Recipe

2) How to Make Delicious Homemade Tonic Syrup That Will Pass the Taste Test- Sous Vide Cocktail Recipes

3) Juicy and Tasty Sous-Vide Cheeseburgers- The Food Lab Recipes

4) Skinless Chicken Breasts using Sous Vide Cooking Technique

5) Sous vide Chicken Breast with Bourbon Mustard Sauce

6) Beef Flank Steak using Sous Vide Cooking Technique


Jason Logsdon. 2014. Modernist Cooking Made Easy: Sous Vide: The Authoritative Guide to Low Temperature Precision Cooking. Primolicious LLC. ISBN-13: 978-0991050178

Lisa Q. Fetterman, Meesha Halm, Scott Peabody and Monica Lo (Photographer). 2016. Sous Vide at Home: The Modern Technique for Perfectly Cooked Meals. Ten Speed Press. ISBN-13: 978-0399578069

Keep Sous Vide Great!™ 2020. Share this “Sous Vide Cooking Tips and Tricks”

Tuesday, July 24, 2018

How to Age Healthy? - Learn Healthy Ageing in 6 Steps


Graphic credit: OpenClipart-Vectors

“Healthy Ageing in 6 Steps. Let your environment do the work.”

Learn how to make healthy choices and adjustments to your lifestyle and environment to help you live a healthier, happier and longer life.

About this Free Online Course (This is a self-paced course)

Many health complaints, such as cardiovascular disease, diabetes or joint problems seem inescapable diseases of old-age, but originate mostly from our lifestyle. A lifestyle that is largely dictated by our environment.

The mismatch between our 'old' genes - our evolutionary heritage - and the 'modern' environment is the reason that we cannot resist the constant stimuli that seduce us to make unhealthy choices. Do's and don'ts cannot help us.

This health course will take a radically different approach to showing you how to secure a lifestyle, which will keep you healthy throughout the lifespan. We have to let the environment do the work for us. By making small changes at our home, work, school or neighborhood, healthier choices can become easier and automated.

Practical assignments will give you the skills to re-design your daily environments to promote healthy, longer lives for you and your family, colleagues and neighbors with whom you share your re-designed environments. You will learn how to create your own healthy living zone!

We will take you on excursions to Copenhagen, Denmark and to Ghent, Belgium to show you hands-on how the environment can help you live longer, healthier and happier lives!

There is no secret on “how to age healthy”. In this course you will discover quick hacks that will help you and your #fam.

What you'll learn:

1) Understand how the current ageing process is different from the ageing process of the past

2) Gain insights on how your lifestyle and environment is influencing your health and ageing process

3) Understand the importance of the environment in the ageing process

4) Re-design your daily environment to nudge yourself and other people to healthy choices

5) Advise policy makers on the health impact of day-to-day public environments

Related Posts:

a) 11 Tips to Live a Healthy Life: The Most Effective Ways to Live Longer

b) 8 Best Healthy Foods to Eat Everyday to Lose Weight and for Perfect Skin

c) Ultimate List of Foods to Boost Immunity Quickly

Course Syllabus

Week 1. Old genes in a new environment

In this week we will first look at how people used to age in the past. We will share the insights of our 9 years of field work in rural Africa, in the upper east region in Northern Ghana. Next we will look at how different people age in our modern environment, characterized by low levels of physical activity and high levels of calorie-rich food, by chronic stress from our 24-hour economy, and the changed rhythm of wake and sleep that accompanies that. Our modern environment makes us ill.

Week 2. The medical reflex and the alternative

And when we become ill, we visit the medical doctor. In what we call the medical reflex, he or she treats the symptoms of our unhealthy lifestyle with medication. This seems like putting the cart before the horse. Why wait till our lifestyle makes us sick and then correct the symptoms with pills instead of fixing the problem, our lifestyle?

We will view ageing and age-related diseases as emergencies in slow-motion: Just as deadly, but they take twenty years instead of twenty seconds from the first symptoms to death. This means there is a window of opportunity to steer away. But not by telling people what to do

Week 3. From conscious to unconscious health behaviors

For over thirty years we have been told for thirty years that what we should and should not do to remain healthy up to higher ages. The trick is to maintain the healthy behavior in the long term by integrating it into daily routine.

We have been told what to do, but our bodies don’t want to and never will. We can try to control our body with our brain, by telling it not to eat too much chocolate every day. But this is neither great fun nor very effective, especially in the long run.

In this module we consider an alternative: what if these healthy options become easier, maybe even automatic and unconscious? We will review how many of our choices are heavily influenced by the environment even though we like to think of ourselves as rational individuals making conscious decisions.

Week 4. Hacking everyday environments

In this module we look at some common environments. We will start with the home environment and review how redesigning our kitchen can change the way we eat. We will study how changes in the bedroom can make us sleep better.

Next, we will look at working environments. How can you convert your office into a place from which you gain health instead of one that increases your risk of cardiovascular disease and diabetes? And how can the school canteen and office cafeteria be arranged as a place to promote a healthy diet?

Week 5. In the neighborhood, public environments and transits: the case of Copenhagen

In this module, we will look at the neighborhood and the public environment and transits. How can small changes in the neighborhood promote social interaction with neighbors? How can a city seduce its inhabitants to use the bike more often than the car? We will take an in depth look into Copenhagen, a city that has dedicated itself to become to cycling capital of the world.

They have not told anyone that they should bike more often. Instead they have created an environment in which biking is the most accessible, fun, easiest, cheapest, fun, accessible and fastest way to get from A to B in town.

Week 6. A new public health

In the previous module we studied the case of Copenhagen. When promoting health in a radically different way (i.e. not by building hospitals and employing doctors but by converting a city into a cycling city), large investments have to be made in infrastructure. This requires a holistic view on public health. Health that is not only promoted by doctors and hospitals, which are financed by the ministry of health.

Health can also be promoted, for example, the train company that facilitates commuting. Train companies can promote healthy behavior by providing easy bike-access to platforms and facilities for taking bikes on trains. Although such investments do not pay themselves back directly through increased revenues from train tickets, their substantial health benefits and reduced sick leave benefits create a net positive return on these investments. In this module we consider a new public health, one that emphasizes healthy populations instead of sick individuals.

Who are the qualified and competent instructors:

1) David van Bodegom MA, MD, PhD
Leyden Academy on Vitality and Ageing

2) Remon Rooij
Instructor Delft University of Technology

3) Rudi Westendorp MD, PhD
University of Copenhagen

This is a self-paced course without payment. Start learning now by clicking this, ENROLL

Related Youtube Video: Healthy Ageing in 6 Steps. Let your environment do the work

Sunday, July 22, 2018

How to Make Virginia Moist Salmon Cakes? - Easy Salmon Recipes


What are the benefits of eating salmon

What are the benefits of eating salmon?

Wild salmon contains a very high level of omega-3 fatty acids, which are very important to healthy brain and circulatory function. It is also a good source of protein and vitamin D.

A long- term research study of 9,000 mothers and their children in the city of Avon in England found that there was a direct correlation between the amount of fish and omega–3 fatty acids consumed by the pregnant women and the development of motor skills, social interaction, and verbal IQ in their offspring.

Scientific research at the University of Connecticut suggests that regular fish consumption during pregnancy can help protect against post- natal depression in some women.

A 2012 research found that pregnant women who consume more than two servings of fish a week were half as likely to have a child with symptoms of ADHD; however, the same study found that women with above- average mercury levels were 70 percent more likely to have a child with symptoms of ADHD.

How much salmon is safe to eat per week?

Two to three servings per week of salmon is safe to eat. Cold-water fatty fish have the highest levels of omega– 3s; these include salmon.

Alaskan wild- caught has the fewest contaminants, while farmed salmon—usually labeled “Atlantic salmon”—are raised in crowded pens and fed fishmeal, and may have dangerously high levels of dioxins, pesticides, PCBs, and antibiotics, according to the Institute for Health and the Environment at the University at Albany.

"Wild Salmon Color" VS "Farmed Salmon Color"

There are several varieties of salmon. Sockeye, Coho, and Chinook are among the more common Pacific salmon. Their flesh ranges from pink to orange to red, and some individual salmon may even be white-fleshed. Although the stronger color may indicate more carotenoids, a paler fish is not necessarily less healthy or flavorful.

The red color of salmon is the effect of antioxidant carotenoids, including astaxanthin and canthaxanthin. Atlantic salmon, however, do not contain canthaxanthin.

Astaxanthin appears to be a particularly powerful antioxidant, with positive effects throughout the body and special benefit to the brain and nervous system.

Some farmed salmon are fed astaxanthin to improve their color.

Virginia Salmon Cakes with Creamy Lemon-Yogurt Sauce- (Easy Salmon Recipes)

Make these moist, flavorful, omega-3–rich salmon cakes. The salmon cakes are quick to make and they are intensely have good taste.

This recipe is one of the most popular salmon recipes in Virginia and now with this recipe you can make them right in the comfort of your own home. It is easy to make. These fish cakes can be made for a family-get-together or just for yourself whenever you have time to make them.

What I love about this recipe is that, except for frying the salmon cakes, some cooking process can be made ahead, and that takes the stress out of dinner parties.

Virginia Salmon Cakes- Easy Salmon Recipes

These yummy salmon cakes have no heavy binders and aren’t bogged down with bread crumbs or other extra fillers. The fresh taste of the juicy salmon, accented with ginger, onion, and herbs, makes these cakes light and delectable, and coating them in panko bread crumbs (Japanese bread crumbs) gives them a delectable crisp crust.

Makes 12 salmon cakes; serves 12 as an appetizer or 6 as a main course


One 12-oz [340-g] salmon fillet, skin and pin bones removed (scroll down for quick tips below). You can also use canned salmon or frozen salmon if fresh is not available.

2 tsp extra-virgin olive oil
Fine sea salt
Freshly ground black pepper
4 Tbsp [55 g] unsalted butter
1 Tbsp peeled and minced fresh ginger
1/2 cup [70 g] finely diced white onion
1/2 cup [70 g] finely diced celery
1/2 cup [70 g] finely diced red bell pepper
1/2 cup [120 ml] mayonnaise (Try this easy recipe, How to Make Homemade Coconut Mayonnaise - Healthy Coconut Recipes)
1 Tbsp fresh lemon juice
1/4 tsp cayenne pepper
1 tsp minced fresh thyme
2 tsp snipped fresh chives
2 Tbsp minced fresh flat-leaf parsley
11/2 cups [90 g] panko bread crumbs (Japanese bread crumbs)
2 Tbsp grape seed, coconut oil or other neutral oil


1) Position a rack in the center of the oven and preheat the oven to 250°F [120°C].

2) Place the salmon in a shallow baking dish just large enough to hold it. Rub it all over with the olive oil and season lightly with salt and black pepper.

3) Bake the salmon until the fat between the layers turns opaque, almost white, and the fish flakes slightly when pierced with a knife, about 20 minutes. Alternatively, insert an instant-read thermometer into the thickest part of the salmon; when it registers about 125°F [52°C], the fish is done. Set aside to cool.

4) Meanwhile, in a nonstick frying pan or sauté pan, melt 2 Tbsp of the butter over medium heat and swirl to coat the bottom of the pan. Add the ginger, white onion, celery, and bell pepper and sauté, stirring frequently, until the vegetables are soft but not brown, about 4 minutes. Add 1/2tsp salt and a few grinds of black pepper. Set aside to cool.

5) In a medium bowl, combine the mayonnaise, lemon juice, cayenne, thyme, chives, and parsley and mix well. Using a fork, flake the salmon into small pieces and add it to the mayonnaise mixture. Add the cooled vegetables and, using a rubber spatula; gently mix the ingredients, being careful not to mash the salmon.

6) Form the salmon mixture into 12 cakes, each about 13/4 in [4.5 cm] in diameter and 1/2 in [12 mm] thick. Place the salmon cakes on a rimmed baking sheet, cover, and refrigerate for at least 40 minutes, or up to 8 hours.

7) Spread the panko on a dinner plate. One at a time, roll the salmon cakes in the panko, coating evenly on all sides, and then set aside on a plate.

8) In a large sauté pan, preferably cast iron, heat the remaining 2 Tbsp butter and the grape seed oil or coconut oil over medium-high heat and swirl to coat the bottom of the pan. Working in batches to avoid crowding, brown the salmon cakes on one side, about 3 minutes. Flip them and brown the second side, about 3 minutes longer. Transfer to a plate and keep warm. Repeat with the remaining cakes.

9) Serve the salmon cakes warm, accompanied with the yogurt sauce.

Quick Cooking Tips:

a) ALTERNATIVE COOKING METHOD IF YOU DON’T HAVE AN OVEN AVAILABLE. You can steam or microwave the salmon before flaking the salmon. You can also mash the raw salmon with a potato masher. If you don’t have potato masher, just think creative sweetie!

b) How to Make Bread Crumbs Stick to Jalapeño, Chicken, Pork, Fish, Prawn and Other Meat

Creamy Lemon- Yogurt Sauce Recipe

Creamy Lemon- Yogurt Sauce Recipe


2 Tbsp. of Chives, Finely Chopped and Evenly Divided
1 ½ tsp. of Lemon Zest, Freshly Grated and Evenly Divided
1 tsp. of Lemon Juice, Fresh
¾ Cup of Yogurt, plain


1) Just combine your yogurt, fresh lemon juice, salt, remaining lemon zest and chives in a small sized bowl. Then serve.

2) If you don’t want yogurt. You can try this homemade ketchup, How to Make Homemade Smoked Tomato Ketchup- Healthy Homemade Ketchup

Salmon Cakes Calorie Counter:

PER SERVING Calories: 101 | Fat: 4 g |Protein: 11 g | Sodium: 75 mg |Fiber: 0.6 g |Carbohydrates: 6 g |Sugar: 1 g

Do-It-Yourself (DIY) Bread Crumbs

Making your own bread crumbs is not only frugal but scrumptious. Simply cube leftover fresh bread (homemade or bakery loaves work best) and place in a food processor.

Pulse until crumbs form. Add dried herbs and spices that complement the dish you plan to use them in if desired. Store in an airtight container.

How to Remove the Salmon Pin Bones Fast and Easy?

How to Remove the Salmon Pin Bones Fast and Easy

REMOVING PIN BONES. Run your fingertips along the flesh side of the fillet until you feel the pin bones. Using either clean needle-nose pliers or fish tweezers, grasp the end of each bone and pull it straight out and away from the flesh to remove it.

If you try to pull them upwards or backwards it tends to tear the flesh.

Related Youtube Videos:

1) How to Remove Pin Bones from Salmon

2) How to fillet a salmon and remove the pin bones

How to Buy and Store Salmon?

BUYING SALMON. Check with your local seafood markets to find out when U.S. Pacific wild Alaskan salmon is in season, and have it cut into fillets and steaks, and wrapped for freezing. This way you can buy enough salmon, at a good price, to have for months to come.

Frozen salmon can be an excellent alternative to fresh salmon; just be sure to buy from whole-foods markets offering environmentally safe, high-EFA frozen fish.

For many reasons, wild-caught Alaska salmon may be the best choice, but it can also be expensive or difficult to find. A 2006 review of scientific studies on the presence and dangers of contaminants in fish, however, found that the overall benefits of eating salmon outweighed the potential risks encountered in the farmed version.

For the reason that farmed salmon are fed a controlled diet, the balance of the omega-3 fatty acids may not be as good as it is in wild-caught fish. Farmed salmon may contain a somewhat lower level of omega-3 fatty acids.

There is also a risk of higher levels of some contaminants, notably dioxins and PCBs, in the farmed fish.

Wild Pacific salmon is safer, and farm raised Chilean salmon had the lowest levels of pollutants.

Obviously, the best wild salmon is freshly caught, but that is not always possible.

Related Post: How to Tell if Salmon Fillet is Fresh

STORING SALMON. Salmon steaks or fillets can be marinated, or just rinsed under water, then patted dry before cooking. Frozen salmon should be defrosted slowly in the refrigerator, to preserve the texture and flavor, then rinsed under water and patted dry.

Let me know if you enjoyed this recipe by hitting the share button or leaving a comment below. It would mean a lot.

Persons who viewed this recipe also clicked one of these related salmon recipes:

1) Pan-Seared Salmon Recipe from Fraunces Tavern New York City, NY Est. 1762

2) Delicious and Easy Wild Alaskan Salmon Recipe

3) Oven-Poached Salmon Recipe- #FishRecipes

4) Artificial Ikura- Artificial Salmon Eggs (Roe) - Molecular Gastronomy Recipes

5) Bolinhos de Bacalhau- Codfish Bites- Brazilian Food Recipes

6) Moqueca de Peixe- Fish Stew- Brazilian Food Recipes

7) Salmon Fish Cakes Recipe- #SalmonRecipes


David W. Group. 2015. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances, 2nd Edition. McFarland. ISBN-13: 978-0786441426

Diane Morgan and Leigh Beisch (Photographer). 2016. Salmon: Everything You Need to Know + 45 Recipes. Chronicle Books LLC. ISBN-13: 978-1452148359

Deborah A. Klein. 2009. The 200 SuperFoods That Will Save Your Life: A Complete Program to Live Younger, Longer. McGraw-Hill Education. ISBN-10: 0071625755

Delia Quigley and Brierley E. Wright. 2008. The Everything Superfoods Book: Discover what to eat to look younger, live longer, and enjoy life to the fullest. Everything. ISBN-10: 1598696823

Tuesday, July 10, 2018

How to Make Utah Sweet Potato and Zucchini Bread


What are the benefits of eating sweet potatoes?

Sweet potatoes have been cultivated for more than 5,000 years. Originally from South America, sweet potatoes are now grown all over the world. Loaded in fiber, protein, vitamins A and C, and the minerals iron and calcium, sweet potatoes are also full of anthocyanins and carotene —the potent antioxidants.


The Center for Science in the Public Interest ranked the baked sweet potato the most nutritious of all vegetables with a score of 184. That’s 100 points higher than the runner-up, the baked white potato.

Sweet Potato Nutrition. One medium sweet potato baked with skin provides 117 calories, 2 g protein, 3.4 g dietary fiber, 0.1 g fat, 27.7 g carbohydrate, 24877 IU vitamin A, 28 mg vitamin C, 26 mcg folic acid, 397 mg potassium, 11 mg sodium, 63 mg phosphorus, 23 mg magnesium, and32 mg calcium.

Sweet Potato and Zucchini Bread Recipe


Sweet potatoes are also available canned and frozen, but you must read food labels carefully to avoid sugar- and fat-filled versions. The United States Department of Agriculture requires that sweet potatoes be labeled as such rather than as yams, although the term “yam” can still be used along with it.

Makes 1 loaf


2 Cup All purpose flour (If you want gluten-free, I’ve tried this one, I’m satisfied Gluten Free All Purpose Flour Blend)
2 Teaspoon Ground cinnamon
1 Teaspoon Baking soda
1/4 Teaspoon Baking powder
1/4 Teaspoon Salt
2 Cup Sugar
3/4 Cup Vegetable oil or coconut oil
3 Large Organic Eggs
1 Teaspoon Vanilla extract
1-1/2 Cup Grated zucchini
1-1/2 Cup Grated peeled sweet potato
1 Cup chopped walnuts; toasted


1) Preheat oven to 350F. 

2) Butter and flour 9x5x3-inch loaf pan. 

3) Sift first 5 ingredients into medium bowl. 

4) Beat sugar, oil, eggs and vanilla to blend in large bowl. Mix in zucchini and sweet potato (either thinly sliced into cubes or finely grated).

Grated Sweet Potato

Grated Zucchini

5) Add dry ingredients and walnuts and stir well.

6) Transfer batter to prepared pan. 

7) Bake until tester inserted into center comes out clean, about 1 hour 20 minutes. 

8) Cool bread in pan on rack 15 minutes. 

9) Cut around bread to loosen. 

10) Turn out onto rack and cool completely. (Can be prepared 1 day ahead. Wrap in foil and let stand at room temperature.

Do sweet potatoes need to be refrigerated?

Sweet potatoes should be dry and firm, with no mushy spots or sprouts. Even if sweet potatoes can be cooked just about any way that white potatoes can, they do not store as well as white potatoes. 

Sweet potatoes should be stored in same cool, dry, dark conditions, but even so they may last only three to four weeks. If left at room temperature, they will last about a week. Don’t refrigerate raw sweet potatoes.

Related Post: How to Store Zucchini Long Term and Keep it Fresh Longer?

How to store sweet potatoes in freezer?

You can keep cooked sweet potatoes in a covered container in the fridge for four to five days. To freeze sweet potatoes, pack them in an airtight container, but leave some room for expansion. Frozen, they will keep up to ten months.

Try these related recipes. Just click one- you’ll love it. :-)

a) How to Make Chrissy Teigen‘s Zucchini Fries? - Chrissy Teigen Cookbook Recipes

b) Homemade Post Workout and Sports Recovery Drink Recipe - Sweet Potato Recipes

c) How to Make Patti Labelle's Sweet Potato Pie- Southern Soul Food Recipes


Deborah A. Klein. 2009. The 200 SuperFoods That Will Save Your Life: A Complete Program to Live Younger, Longer. McGraw-Hill Education. ISBN-10: 0071625755

Friday, July 6, 2018

11 Tips to Live a Healthy Life: The Most Effective Ways to Live Longer


tips to live a healthy life the most effective ways to live longer
Photo Credit: Gerd Altmann

“Health is the outcome of the small choices you make on a daily basis.” - Dr. Frank Lipman

Do you want to know how to live longer and healthier? Please read on!

These longevity tips are the daily habits of century-old people living in the Blue Zones and latest scientific findings. Blue Zones are regions of the world where people live much longer than average.

Some of these live longer hacks, maybe you already know and doing it regularly.  What the heck, it's always good to be reminded of what you already know.

If you have a dangerous job like a warfighting Navy SEAL, sicario, enforcer of a paranoid shot caller, you are in a hit list or you are living in a war zone, these tips might be not for you.

You can optimize your lifestyle, you may gain back an extra decade of good life you'd otherwise miss. Adopting any one of these nine will immediately improve your life expectancy at any age.

The following are practical and actionable tips that you can make a regular habit:

1) Eat a plant-based diet.

If you don’t want to be strictly vegan, try this best alternative diet plans according to nutrition experts. These two best diets are: Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) diet.

DASH diet. The DASH diet ( ) was based on National Institute of Health (NIH) research studies that examined three dietary plans and their results. DASH is recommended by the United States Department of Agriculture (USDA) as one of its ideal eating plans for all Americans. DASH diet was ranked best diet overall for eighth year in a row by U.S. News and World Report.

The DASH diet  is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the NIH), an agency of the United States Department of Health and Human Services) to prevent and control hypertension.

The DASH diet is loaded with vegetables, fruits, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts, and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats.

In addition to its effect on blood pressure, it is intended to be a well-balanced approach to eating for the general public.

Mediterranean diet. In 2013, UNESCO added the Mediterranean diet to the Representative List of the Intangible Cultural Heritage of Humanity of Italy (promoter), France, Spain, Greece, Morocco, Portugal, Cyprus, and Croatia.

The primary features of this diet include proportionally high consumption of olive oil, fruits, vegetables, unrefined cereals, and legumes, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products.

There is some evidence that the Mediterranean diet lowers the risk of heart disease and early death. Olive oil may be the main health-promoting component of the diet.

There is introductory evidence that regular consumption of olive oil may lower all-cause mortality and the risk of cancer, cardiovascular disease, diabetes, neuro-degeneration like Alzheimer’s disease, and several chronic diseases.

2) Moderate caloric intake.

Calorie restriction or energy restriction is a dietary procedure that lessens calorie intake without incurring malnutrition or a reduction in essential nutrients. Commonly consumed food components containing calories are carbohydrates, proteins and fat.

You can implement calorie restriction through intermittent fasting. Intermittent fasting (IF) is an umbrella term for various diets that cycle between a period of fasting and non-fasting during a defined period.

3) No substance abuse. Moderate alcohol intake.

No Substance Abuse Moderate Alcohol Intake
Photo Credit: OpenClipart-Vectors

This means no smoking and drugs. Experts recommend moderate alcohol intake of red wine. What is the best red wine to drink for health?

a) Cannonau Wine
b) Pinot Noir
c) Cabernet Sauvignon
d) Madirans
e) Syrahs (or Shiraz)
f) Barbera

How much alcohol is safe to drink per day? The recommended amount is up to one standard drink per day for women and one to two drinks per day for men.

In the United States, a standard drink contains about 14 grams of alcohol. This corresponds to a 12-US-fluid-ounce (350 mL) glass of beer, a 5-US-fluid-ounce (150 mL) glass of 12% wine, or a 1.5-US-fluid-ounce (44 mL) glass of spirit.

4) Moderate and Regular Physical Activity.

Excessive exercise (continuously for over 45 minutes) release stress hormone like cortisol. Cortisol promotes accelerated cellular aging.

To get the benefit of exercise you don’t have to waste your time all day in the gym and spend so much money on gym membership or monthly fees.

Martin Gibala, Ph.D. (professor and chair of the kinesiology department at McMaster University) recommend High-Intensity Interval Training (HIIT). How do HIIT workouts work? HIIT is a training method in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.

These intense workouts typically last under 25- 30 minutes, with times varying based on a participant's current fitness level.

To implement this inexpensive and effective fitness strategy is easy. Buy a cheap stationary bike ( ) and download some HIIT biking tutorials on Youtube. Do this at home at least 4 times a week. That’s it!

Another good form of effortless exercise is Tai Chi. If you study it deeply it is also a superior form of self-defense.

effortless exercise is Tai Chi
Photo Credit: franciscojcesar

5) Sleeping your Way to a Longer Life.

Sleeping your Way to a Longer Life
Photo Credit: Claire51700

Scientists have long known about the link between how much you sleep and how long you live. Lack of sleep can have terrible effect on your health.

Lack of sleep can give you heart problems or make you fat, and it can leave you anxious and depressed. On the other hand research also found that sleeping excessively can be just as bad for your health.

6) Stress Reduction.

A practical and easier ways for stress reduction are meditation and deep breathing.

meditate-Stress Reduction
Photo Credit: Pexels

Deep breathing is easy. It involves slow and deep inhalation through the nose, usually to a count of 10, followed by slow and complete exhalation for a similar count. The process may be repeated 5 to 10 times, several times a day.

Deep breathing exercises are sometimes used as a form of relaxation, that, when done regularly, may lead to the relief or prevention of symptoms commonly associated with stress, which may include high blood pressure, headaches, stomach conditions, depression and anxiety.

When we breathe deeply, we oxygenate the blood, which causes our brain to release endorphins. It is these endorphins help reduce stress in the body and decrease levels of pain.

7) Find a life purpose.

What is the meaning of your life, and how can you use your skills and talents to make a difference in the world? How can you feel happy in your personal and professional lives, are you filled with a sense of self-worth and purpose?

According to the residents of the Japanese village with the world's longest-living people, IKIGAI it is the key to a happier and longer life.

Ikigai is a Japanese concept that means "a reason for being." The word translated to English roughly means "thing that you live for" or "the reason for which you wake up in the morning every day."

By being willing to reflect on your life and take action, you can start to become happier and more fulfilled. The key is defining what happiness means to you as an individual, so you can pursue that purpose and follow your dreams.

How to find a purpose in life? Love your job. If your day job sucks but it pays the bills, join a community outreach during weekends. Helping people will make you feel good.

After your retirement, discover a new hobby in sports, music, arts, coding, fashion, literature and or any other areas that interest you. If this hobby will makes you money, even better.

8) Engagement in family life.

A loving and happy family is key reason in longevity in the old age. Many scientific studies have shown that married women and men experience the lowest mortality.

Another factor in Okinawa is that people take care of each other, forming more coherent and supportive links than in the western world. They have a positive attitude toward life which explains the extremely low levels of stress experienced by elder people.

9) Engagement in social life.

Don’t be lonely. The benefits of a having a tribe or circle of loyal friends are undeniable. Women and men who have strong social circles are living longer, happier, healthier lives in comparison to those who lack connections and are mentally and physically exhausting themselves trying to quench external desires in isolation.

Shallow friend-connections on Facebook are not recommended. Find friends that have same value and aspirations in life like you. Birds of the same feathers flock together.  Remember that: You're the average of the five people you spend the most time with.

It is better if you start or join a mastermind group.

What is the mastermind group? A mastermind group is a peer-to-peer mentoring concept used to help or assist members solve their problems with input and advice from the other group members. The concept was coined in 1925 by author Napoleon Hill in his book The Law of Success, and described in more detail in his 1937 book, Think and Grow Rich.

A mastermind group helps you and your mastermind group members achieve success in business, work, family and others. Participants challenge each other to set amazing but achievable goals, and more importantly, to accomplish them.

Mastermind groups have been around since the ancient time. Even Benjamin Franklin is a member of Freemasonry and belonged to mastermind group, which he called Junto.

In Okinawa, Japan they have Moais (Mo-ai). Moai means "meeting for a common purpose" in Japanese.

These are social support groups that formed in order to provide varying support from social, financial, health, or spiritual interests.

10) Engagement in Spirituality or Religion.

Did you know that religious people live longer compared to atheist? In 2016, a scientific research published in the journal JAMA Internal Medicine suggested that regularly attending religious services can increase lifespan.

The data disclosed that those whose obituaries included a religious affiliation lived 9.45 years longer than those who did not - which dropped to 6.48 when gender and marital status were factored in.

While they did play a part, the researchers behind the study published in the journal Social Psychological and Personality Science believe they weren't the only factors.

If you don’t have a religion or a belief philosophy, find one today. Select a religion (cults is not allowed) that appeal to your sensibilities. But don’t be too fanatic. Don’t think that all non members are infidels and they should be converted or eliminated on the face of the earth.

You don’t have to go to church every day. Going to church many times a week does not make you religious or Christian nor sleeping in a pigpen makes you a pig.

If you asked me, what is the best religion? I don’t have the answer. Try Zen Buddhism specifically the Rinzai School.

Zen is the preferred belief system of the samurai warrior.

Engagement in Spirituality or Religion
Photo Credit: 5187396

Zen is not a religion, in the sense of a “God fearing” religion. It is a set of values or beliefs, and a way of life for some. A practitioner of Zen does not give up his particular faith. Zen, if anything, makes one’s convictions stronger, whatever they are.

Zen is a philosophy of willpower- ones forges an iron will and an indominable spirit. There are no special doctrines or teachings. There is no deity to depend on or to assuage one’s conscience. You are saddled with the responsibility for yourself.

11) Download ONE of these complimentary audio books. Don’t miss out, get it NOW. Listen to the stories to delve more into the science of aging and solve your health problems.

10 Best Selling Books on Aging and Longevity

Why Listen to Audio Books?

According to a new study by Joseph Devlin, head of experimental psychology at University College London, listening to audio books is more emotionally engaging than watching television.

Almost all experiment participants had "stronger physiological responses for auditory stories including higher heart rates, greater electrodermal activity, and higher body temperatures," according to the scientific study. So listening to an audiobook may have more information that will make comprehension a little easier.

How the Healthy Aging Books are Selected and Ranked?

The 10 best healthy aging books were selected from other 10,000 books on the topic. Books were selected using book content analysis and meta-analysis of raw data mined (Python was used- web scraping/data mining) from Amazon reviews and popularity rating, Google SERP’s, Goodreads reviews, Facebook likes (reviews) and other sources (like forums and friends recommendations).

The healthy weight loss formula and the most effective ways to live longer presented in these books are based on new discoveries in medical research with proven results.

Try downloading one of these complimentary audio books. It is easy money-saving offer - I guarantee you'll love it!"

10) The Fountain: A Doctor's Prescription to Make 60 the New 30 (Download this)

The Fountain A Doctor's Prescription to Make 60 the New 30

The Fountain presents a logical, practical and clear pathway to wellness and longevity. It will give you prescription and tips to live longer and healthier.

Dr. Monto does a great job of analyzing the conflicting information that we have all read about living healthily on the internet. He recommends the correct way to eat and exercise.

I laud him for finding time and the energy to share his observations and perceptions in an effort to help people live their lives better and healthier.

He explained different fad diets (all protein or no gluten) in detail and explained about the benefits of different exercises (running, yoga, Pilates, weight training).

He also discussed science behind on why different things work or fail. Why certain ingredients in our diet are causing us issues (sweeteners and high-fructose sugars).

I really like and enjoyed this book. This book will help anyone who is trying to live better to develop an improved game plan on how to go about achieving that goal.

9) The Longevity Diet: Discover the new Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight (Get this audiobook plus a second, free. Just Tap the link above, NOW!)

The Longevity Diet Discover the new Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight

The majority of us want to live a healthy and long life. People don’t want to have a deadly disease and be a burden to their family. But what’s the best way to turn on your body's capability to promote cellular protection, rejuvenation and regeneration?

Valter Longo Ph.D., a researcher and director of the Longevity Institute at the University of Southern California (USC) helps answer that question. He investigated human aging for over two decades. Valter Longo is a pioneer in advancing research in human aging and longevity.

In the Longevity Diet, Dr. Longo transforms his laboratory expertise into user-friendly tips and easy tools for improving how we eat, how we age, and how we live. There is an ever-increasing recognition that diet plays an important role in lifespan and health span.

Related Post: How Does Eating Fiber Help You Lose Weight?

8) A Man's Guide to Healthy Aging: Stay Smart, Strong, and Active (A Johns Hopkins Press Health Book)

A Man's Guide to Healthy Aging Stay Smart, Strong, and Active

The ultimate and authoritative whole body guide for men (40 years and older), who want to stay healthy and stay longer.

This ultimate guide is an exhaustive review of current research into health ageing from a man's perspective. The scientific research is carried out over four years and vetted by competent medical professionals.

Much of the health advice deals with long-term habits of diet, exercise, and relationships that younger men will benefit from changing before they lead to chronic problems.

This is also a good book for women who want to keep the men in their lives healthy and capable.

7) How to Be Well: The 6 Keys to a Happy and Healthy Life

How to Be Well The 6 Keys to a Happy and Healthy Life

How to Be Well is exactly what it says: an indispensable manual for surviving in the modern hectic world. Frank Lipman, MD is a trusted and competent medical doctor, and now everybody can have access to his insight on the keys to living a healthy, energetic life. It should be on every one’s reading list.

The pursuit of good health can be overwhelming and confusing in a sea of conflicting health information on the internet. You might begin to feel you need to be a competent medical doctor yourself to sort through what’s true and what hype about the basics like food is, exercise, and sleep. 

This book is the reliable answers to these core questions - how to eat, sleep, move, protect, unwind, and connect.

Dr. Lipman brings to us the health answers in living color and in an enjoyably refreshing style.  The health principles he presents is simple and yet profoundly based on science. These are the very health answers that will allow your body to unlock its own natural healing capacity to stop and reverse chronic disease.

6) How to Make Disease Disappear (Tap to learn more.)

How to Make Disease Disappear

This book is a simple, straight-forward, step-by-step guide on how to gently set yourself on the path to a healthier lifestyle. It will teach you ways to have a healthy lifestyle.

Based on cutting-edge research and medical case studies from real patients, How to Make Disease Disappear is a practical and revolutionary path to avoiding disease and taking up the health you deserve.

It's all based on science, but presented in an easily comprehensible way, alongside practical tips for incorporating the results of the research into your daily life. This is a good book for someone who is looking to make a life change, but perhaps doesn't know where to start or is easily overwhelmed by all of the "healthy" options out there.

Dr. Chatterjee’s four pillars to make disease disappear: food, sleep, movement and relaxation. By making incremental and achievable changes in each of these key areas, you can create and maintain good health—and, most importantly, avoid and reverse diseases.

5) The Longevity Code: Secrets to Living Well for Longer from the Front Lines of Science

The Longevity Code Secrets to Living Well for Longer from the Front Lines of Science

This is an interesting book. The author researched the scientific healthy lifestyle secrets.

The Longevity Code summarizes the latest scientific knowledge of the topic, disproves common and persistent fallacies, and offers new perspectives on the future. It does all this in easy-to-read and non-technical language.

Because of this book, I finally understand how our body works at a cellular level and it all makes sense now. The author should be a teaching this in a university. If you are looking for a book about healthy aging or longevity this will help you get there.

4) TIME Secrets of Living Longer: The Science of Aging Well - Foods That Keep You Fit - 23 Surprising Ways to Stay Young

TIME Secrets of Living Longer The Science of Aging Well - Foods That Keep You Fit - 23 Surprising Ways to Stay Young

If you download this book, you will:

a) “How to live longer and healthier”
b) Find out why married people really do live longer.
c) Discover the truth about a modern anti aging elixir.
d) Learn how your outlook in life can change how you age – at the cellular level.

The book offers suggestions are true and funny at the same time that can help get you on the right track.

I found lots of good information presented in an easy-to-digest writing style. For those readers who want to increase their knowledge in about aging and longevity, there are some human interest stories (people at or near 100 years of age and why they achieved a century of life) and lots of quoted studies on the results of using the anti-aging techniques in the book.

3) Learn more… The Blue Zones Solution: Eating and Living Like the World's Healthiest People

The Blue Zones Solution Eating and Living Like the World's Healthiest People

How to live a long life? This book answers it. It combines deep investigation and science with practical advice and quick recipes, making it the exceptional book that belongs in both your office and your kitchen.

Plenty of science and research have gone into searching for the healthiest diets, but when it comes down to the Blue Zones, the proof is in the pudding: These people living in the Blue Zones actually are living longer and healthier lives.

Related Post: How to Make Sardinian Braised Beef in Cannonau Wine – Easy Italian Braised Beef Recipe

2) How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease (Get this book)

How Not to Die Discover the Foods Scientifically Proven to Prevent and Reverse Disease

How can we live a healthy lifestyle? At last a physician has compiled a comprehensive collection of the latest scientific findings on how to fight disease and prolong your life. How Not to Die explains how the right nutrition prevents disease and helps our genes so we can live healthier or longer.

Carefully well-documented, Dr. Greger's ultimate guide book gives evidence on everything from the pesticide-Parkinson's link to the role of antioxidants in breast cancer prevention. He also recommends up quick tips, like his favorite smoothie recipe and a turmeric tutorial. Follow his true advice and you may not live forever, but you'll almost surely live a healthier and happy life.

Related Post: Dr. Michael Greger VS Dr. Steven Gundry: Are LECTINS Really Bad for You?

1) Cracking the Aging Code: The New Science of Growing Old – And What It Means for Staying Young (Click this)

Cracking the Aging Code The New Science of Growing Old – And What It Means for Staying Young

How do we wrinkle and grow into old age? How to live a long healthy life?

Latest science finding confirms it that you can slow aging and feel years younger.  This book outlines the cutting-edge findings and offers an easy-to-follow plan to delay and reverse the ugly signs of aging.

If you really want to understand what is human aging all about. This is one of the best books on the subject. Dr. Josh Mitteldorf has developed a new theory that explains all the data, in contrast to the 'traditional' theories currently in vogue which fail to explain the evidence.

I still have left-over text copies of these books left from my book giving for my family members. If you want a copy, email me at this address: culinaryphysics (at) protonmail (dot) C O M. I will respond as soon I read your message. I will send you a copy of your preferred book at no cost.

Thanks for reading. If you enjoyed this article, don’t share this post, keep it to yourself.  So others might not find it.

It may reach your frenemies, froe, enemies and other people you hate :-). They might outlive you if they know how to live longer. Remember the best revenge is to live well, survive and outlive your enemies. :-)

Related Youtube Video: Make Health Last. What will your last 10 years look like?


Benjamin Caballero (Editor), Lindsay H Allen (Editor), Andrew Prentice (Editor) .2013. Encyclopedia of Human Nutrition, Third Edition 3rd Edition Academic Press ISBN-10: 0123750830

Dan Buettner. 2012. The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest, 2nd edition. National Geographic. ISBN-10: 1426209487

David W. Group. 2015. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances, 2d edition. McFarland. ISBN-13: 978-0786441426

Gretchen Reynolds. 2013. The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer. Reprint edition. Avery. ISBN-10: 0142196754

Héctor García and Francesc Miralles. 2017. Ikigai: The Japanese Secret to a Long and Happy Life. Penguin Books. ISBN-13: 978-0143130727

Julene Stassou MS RD (Author), Mark Sapienza MD (Foreword). 2017. The Mediterranean Diet Weight Loss Solution: The 28-Day Kickstart Plan for Lasting Weight Loss. Rockridge Press. ISBN-13: 978-1623159405

Marla Heller. 2016. The DASH Diet Younger You: Shed 20 Years--and Pounds--in Just 10 Weeks, (A DASH Diet Book Series), Reprint edition. Grand Central Life & Style. ISBN-13: 978-1455554553

Martin Gibala and Christopher Shulgan. 2017. The One-Minute Workout: Science Shows A Way to Get Fit That's Smarter, Faster, Shorter. Avery. ISBN-13: 978-0399183669

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