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John F. O'Hara

John F. O'Hara
731 W Skippack Pike  Blue Bell  PA 19422
Phone:  610-277-4060
Office:  215-643-3200
Cell:  267-481-1786
Fax:  267-354-6973

My Blog

6 Food Swaps for a Balanced Diet

March 7, 2016 12:12 am

It’s no secret that what we eat can have long-term impacts on our health, but with competing information at every turn, knowing which foods to consume can be challenging.

According to nutritional specialist Amy Musselman, it’s better to fixate less on what we can and can’t eat, as most guidelines dictate, and focus more on making substitutions in our diets. Doing so not only helps maintain a balanced lifestyle, but also wards off disease and illness.

Musselman recommends the following food swaps:
 
Fats – Substitute baking fats, like butter and oil, with good-for-you alternatives like applesauce, avocados, bananas, beans or yogurt. Be sure to increase the leavening agent (i.e., baking soda) when making the substitution, Musselman says.

Lean Meats – Incorporate more chicken, fish or turkey into your diet in place of beef or pork. As an example, Musselman suggests substituting extra-lean turkey for ground beef in a chili recipe.

Processed Foods – Take steps to remove processed foods from your diet, such as chips, cookies, candy, canned goods and pre-packaged meats. Nutritional substitutes for these include fruit, vegetables, nuts, beans, trail mix, popcorn or low-fat cheese, says Musselman.

Refined Flours – When baking, Musselman says, replace refined flours with whole grains, such as barley, oats or quinoa, or starches, such as corn, potatoes or tapioca.

Sugars – Did you know one can of soda contains approximately 40 grams of sugar? This is equivalent to nine teaspoons! If you need to use a sweetener, use one derived from natural sources, such as Stevia, suggests Musselman.

Vegetables – Add more vegetables to your diet by using them as a baking substitute. Use cauliflower as the main ingredient in pizza crust, Musselman offers, or riced cauliflower in place of traditional rice in a fried rice dish.

When making these food swaps, be sure to watch your portions—eat slowly, and savor each bite, Musselman says. To make the most of these diet substitutions, get 300 minutes of moderate exercise each week.

Source: CTCA
 

Published with permission from RISMedia.


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10 Innovative Railings to Give Your Neighbors Deck Envy

March 7, 2016 12:12 am

With the wide variety of deck designs and materials we've been talking about over the years, it occurred to us that we're not paying enough attention to the railings. So we made the acquaintance of James Pader, whose North Carolina-based Mountain Laurel Handrails imagines and designs a huge variety of railings for clients around the country.

Pader has been personally building artistic branch railings for more than a decade, and shipping them nationwide for the past five years. He recently assembled a list of 200-plus pictures of deck railing ideas and designs, organized by type for quick reference on his company’s website, AWoodRailing.com.

According to Pader, when either building or remodeling, there are many different deck handrail ideas to choose from. The first consideration should be the space where you're fitting in the deck. Is it a comfortable, cozy space, or is it wide and expansive, with long-range views?

The character of the space and also the home will determine how to best design the deck to fit. This should always be the No. 1 consideration.

A well-designed deck begins with planning, Pader adds. Deciding on the basic deck style will determine a lot of other details. The top 10 deck handrail designs and materials for this year, according to Pader and his sources, are:

1. Horizontal Wood 2x2 Handrail Design
2. Craftsman Vertical Wood 2x2 Railing
3. Asian-Inspired Craftsman-Style Wood Railing
4. Rustic Triple Horizontal Board Handrail
5. Sideways Arrow Wood Railing Design
6. Horizontal Rebar Rustic Handrail
7. Different Width Vertical Board Railing
8. Double Vertical 2x2 Baluster Design
9. Continuous 2x6 Top with 2x4 Balusters
10. Horizontal Metal Pipe Handrail 

To learn more, and view dozens and dozens of deck railing ideas, check out Pader's website, AWoodRailing.com.

Published with permission from RISMedia.


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