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[S149]School Of Essential Ingredients
by Eric Cho, Eri

Reduce the Fat

Non-stick cookware is also a way of cooking healthy, as it negates the need for using cooking oil. Valuable nutrients are also maintained by boiling, steaming, braising, baking and microwaving foods.

Taking the Fat Out of the Cow

The choice of reduced dairy fats products and lean meats minimizes hidden fats within these food groups, which can also be found in varying amounts in processed foods. Dietary fats are best found in natural, unrefined form in foods such as avocado, olives, soy, fish, seeds and fish. If fats are used in the cooking process, use, to a bare minimum, mono-saturated oils, like canola and olive oils.

Shopping for Healthy Eats

Healthy cooking begins when shopping at the store and as such, the choices made reflect upon the results. Skinless chicken breasts are a wise choice, as is lean meat cuts. Make sure to look for foods with low fat versions, such as gravies, salad dressings, yoghurt, cheese and milk.

Start With Healthy Ingredients

Other tips on healthy cooking include consuming more fish, rich in protein and omega three acids, while being short on fats. As a matter of course, consume fresh legumes and vegetables and desist from adding too much salt while cooking. Recipes that require animal fat sautéing and deep frying should be eliminated, as well as those that need butter in their preparation.

Lighten the Lunch Meal

Suggestions for healthy sandwiches include using reduced salt wholegrain or whole meal bread, use very little or no cream cheese or butter on the bread, use instead avocado, low fat peanut or cheese spreads. Herbs have been known to replace oil and salt flavors, as well as containing phyto-oestrogens, which are health protective. They can be used to augment meat dishes, as well as drinks, desserts, vinegars, salad dressings, mustards, breads, and soups. Great herbs are such as lemongrass, chili, garlic, ginger, and coriander.

Cooking Healthy for a Healthy Body

To reduce the loss of vitamins in vegetables during cooking and preparation, scrub them clean rather than peeling, as nutrients are close to their the skin. Vegetables that are stir-fried retain their nutrients through their crunchiness, as they are not overcooked.

Finally, if it looks good, it probably is. Presentation will increase enjoyment, just as great taste will. Many higher end restaurants will use presentation to increase the visual size of the portion and to make the meal appear more intricate than it really is.

The key to the healthiest of cooking is at the beginning of the recipe. By choosing the best ingredients and the best cooking methods for your body, you are choosing a healthier lifestyle. Alternative medicine and treatments begin with treating the body with respect and honor and that begins with offering healthy foods as a source of daily energy.


With practice, you'll feel much more positively about your audience and in turn, more confident about presenting to them. With each public presentation, you'll begin to know and to accept more that your audience is simply made up of individual human beings much like you. Each person in the audience expects your best and hopes that you deliver your best.

And their expectations are like a silent beam of positive energy beaming from the centre of their being into you.

Genuine rapport is based on empathy. Confident public presentations are made by people who respect their audience and who use their entire repertoire of communication skills to really connect with their audience.

TO ESTABLISH RAPPORT INCLUDE THE FOLLOWING ELEMENTS OF COMMUNICATION
1. Vocal tone:
That's where the dreaded word monotonous comes in. If you detect that Mother Nature made your voice mono-toned, please consider hiring a speech coach.

2. Facial expressions:
Rehearse your facial expressions using a mirror, or better still, a video. Check that your facial expressions are appropriate and varied. Using the mirror or a video, please check that you have minimised or eliminated any nervous facial gestures you make. Some people emphasise the end of each sentence by opening their eyes just a bit wider, or they draw their mouth back in a grimace. You can't sort out problems like that, if you don't even know you have them.

3. Hand gestures:
I'm notorious for speaking with my hands, so I've had to tame them a bit. Make sure you don't look too wooden or too distracting.

4. Pacing:
In my e-program Public Speaking Success e-Program, I outline the proper pace for optimum comprehension by your audience. Worldwide, there is an accepted proper pace for optimum comprehension by your audience. In America, when speaking English, a pace of about 155 words per minute is fine. The pace of American English tends to vary from State to State. If you have a strong accent, it's always good to slow down just a trifle. In Australia where we tend to mumble, the pace per minute shouldn't be more than 150 words. You can record yourself reading out three minutes of your presentation at your normal pace. If in three minutes you were able to cover more than 480 words, you're speaking way too quickly. If in three minutes, you only covered 420, the snoring in your audience will let you know that you're speaking way too sloooooow.

5. Pitch:
Please don't commit the terrible crime of ending your sentences by going up in pitch - unless you are in fact, asking a question. It's a trend I've noticed among young Australians and there should be a law against it, it's so irritating. Rule of public speaking, if you really want to emphasise a point, a piece of information, lower your pitch for the last couple of words in your sentence. Above all, make sure you establish plenty of eye contact.

SECONDLY, SPLENDID PRESENTERS GENERATE REAL TWO-WAY DISCUSSIONS.
The next ingredient in absolutely memorable presentations is to be able to generate real interaction with the audience. Of course, if you're just proposing a quick Toast at work to welcome someone new, or to farewell a colleague, interaction isn't appropriate. In most presentations, particularly keynote addresses, it is a winner.

To fulfil that part of truly splendid presenting, you'll need to practise your public speaking skills in order to develop the confidence needed to carry this off.

HOW TO ESTABLISH INTERACTION WITH THE AUDIENCE
One of the best ways to impress your audience is to take them out of their comfort zone by inviting them to be speakers as well as just passive listeners.

If your presentation has an element of true interaction between you and your audience, you will make a lasting impression - on the people with whom you directly communicate, and also with the people listening to the way in which you handle questions.

One thing that I have learned from giving lectures, keynote addresses and everything in between is this: People in audiences are often too intimidated to ask questions.

So, to make my presentations truly interactive, I ask the audience questions which initially just require a show of hands. After a few general questions I then lead gently into a series of questions to which I require verbal answers. Pretty soon, I know that we've relaxed our way into a discussion. We (the audience and I ) have come to a point where I can ask: "does anyone here have a question they'd like to ask, or a point of view they'd like to share with us?"

It should come as no surprise to you to know that many people feel shy or intimidated about asking questions in public. Except the audience in those talk shows like Oprah. Generally, it's almost as difficult to frame a relevant and interesting question in a succinct way as it is to frame the entire presentation. If you do want genuine interaction between you and your audience, begin that part of your presentation by asking them some general, non-threatening questions. And please make your questions thought-provoking, stimulating, and open-ended.

A FINAL NOTE ABOUT YOU AND YOUR PROGRESS TOWARDS GREATNESS
A tangent: in my e-program Calming Words which allows you to overcome more general anxiety and attacks of panic, I advise that you must be kind to yourself. Please don't expect to be great before you're even mediocre.

I know that sounds harsh, because so many people these days are constantly telling you that you're great. At this stage in your acquisition of public presentation skills, I want to tell you the truth. You're not great. Yet. You will be as great as you can be, but you may never be as great a public presenter as JFK.

There are many, many presenters who are so much better than me. That's fine. For some, it's their true vocation, their calling in life. I earn a great living making presentations, so I know that I am a thousand times better now than I was twenty years ago. However, if I went around comparing myself with others, I might never open my mouth again.

UNREALISTIC EXPECTATIONS ARE A HUGE STUMBLING BLOCK TO SUCCESS. It will take you time to be as great as you can become. Even then, you may not be as compelling, entertaining and informative as I am. Or vice versa. So, along the way to your true potential, judge yourself kindly. If in the early stages, you make a couple of mistakes or you're just not confident enough to orchestrate the flow between you and the audience.... Fine. You still need to practise your skills, to finetune your approach, to feel comfortable with your style.

How long will it take? It might take twenty talks for some people, two presentations for others and eighty-three for someone else. Again, that's fine. You'll get there. When you're really confident, you'll increase the extent to which you interact with your audience - but always to an appropriate level. Audiences love it. As always, to your continued happiness and success.
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Both Eric Cho & Jeannette Kavanagh are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Eric Cho has sinced written about articles on various topics from Energy Healing, Types of Cancer and Fitness. Learn how to at methodsofhealing.com. Eric Cho's top article generates over 74000 views. to your Favourites.

Jeannette Kavanagh has sinced written about articles on various topics from Cure Anxiety, Wedding Bells and Family. Based in Melbourne, Australia Dr Jeannette Kavanagh is a solution-oriented counsellor helping people overcome anxiety and panic attacks, particularly when speaking or performing in public. Sign up for her FREE ezine Public Speaking. Jeannette Kavanagh's top article generates over 33100 views. to your Favourites.
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