Heat Up Your Thanksgiving Dinner

Image source: http://img.ifcdn.com/images/f2487bb3ac14947725620aadf6eb42cfe9859d67b27547c91ee0b8bb3c505ec1_1.jpg

Heat Up Your Thanksgiving Dinner

Did you know that research reflects eating chiles at least 24 out of every 30 days really assists overall health and well-being. This research was conducted by Jin Y. Kang, MD of the National University of Singapore and reported in my book, "Real Women Eat Chiles".

A few assorted facts from his study reflects that ulcer-free patients ate 2.6 times more chile than those with ulcers. Those who got ulcers only ate chiles 8 times a month compared with those who them 24 times. Eating chiles also helps reduce hypertension, by increasing the pulse which helps stem off strokes and the ravishing effects of high blood pressure.

Increase your health happily, by adding chiles to your Thanksgiving dinner. Add green or red chile to the stuffing (or dressing), as well as to the gravy. Pure, ground red or green chiles are the easiest way to add them.

You can also add chiles to your side dishes or salads. Some ideas are powdered or crushed red chile is wonderful along with cinnamon or nutmeg with sweet potatoes. Crushed caribe chile is terrific on green vegetables, from green beans to Brussels sprouts to broccoli. You can also add lemon or lime juice or a special vinegar such as sherry or balsamic. Add chiles to spice walnuts, pecans or croutons for salad garnishes.

And believe it or not, chiles are great in desserts, from chocolate cake to pumpkin pie. So live it up--chiles lift your heart and your health!!

Here's some fun ideas for spicy appetizers. For a different taste and perfect timing for fall harvest, prepare Roasted Beets with Romesco sauce several days ahead of time and serve cold. Or try Grilled Serrano-Lime Shrimp which can be marinated a day or two ahead for last minute grilling or broiling. These recipes are from the new expanded revision of Chili Madness cookbook, published, October, 2008.

ROASTED BEETS WITH ROMESCO SAUCE

Beets are either loved or hated, and many people are in the latter camp. But I have won over dedicated beet haters by serving them this appetizer. You will be amazed at how terrific the roasted beets taste with this creamy, spicy, flavorful sauce. I sampled this dish first as a Spanish tapa, and I have been making it ever since. The sauce, by the way, can substitute for a remoulade sauce with seafood such as shrimp, crab, or crayfish, or with vegetables, such as steamed or boiled tiny new potatoes. When roasting, leave 3 inches of stem on the beets to prevent the juice from bleeding too much.

Yield: Serves 6

6 to 8 small fresh beets (about 1 bunch)
1 medium-size ripe tomato
2 large cloves garlic
5 blanched almonds
1 Tablespoons red wine vinegar
cup good-quality extra-virgin olive oil
corn tortilla (6-inch), torn into chunks
1 Tablespoon pure ground mild red chile
Generous pinch of pequin quebrado
Salt and freshly ground pepper

1.Prepare the beets: Preheat the oven to 350F. Wash and dry the beets, and trim the stems to 3 inches long (you can discard the leaves or reserve them for another use).

2.Place the beets on a baking sheet and transfer them to the oven. Roast the beets until their skins move slightly when touched with a spoon, about 30 minutes for small beets (less then 2 inches in diameter), up to 60 minutes for larger beets.

3.While the beats are roasting, prepare the romesco sauce: Rinse the tomato, remove the core, and cut a very shallow X into the bottom (this will allow you to remove the tomato's skin when it's cooked). Place the tomato, stem end up, the garlic, and the almonds on an ungreased baking sheet and place them in the oven. Roast in the oven along with the beets for about 15 minutes. Remove the garlic and almonds. Then continue to roast the tomato until it is soft, about 15 minutes more. Remove it from the oven. When the tomato and the garlic cloves are cool enough to handle, slip off the skins.

4.Let the beets cool until they're still warm but not hot to the touch. Then peel them by tugging at the skin with a sharp paring knife- the skin and stems should slip off. Any stubborn portions will need to be peeled with a knife. Dice the beets into -inch cubes.

5.Pour 1/3 cup water, the vinegar, and the oil into a blender. Add the roasted tomato, garlic, and almonds, followed by the tortilla chunks, ground chile, pequin quebrado, and salt and black pepper to taste. Process until smooth. Then Tast, and adjust the seasonings as needed. Transfer the sauce to a small serving bowl.

6.Center the bowl of sauce on a serving platter and surround it with the diced beets. Provide toothpicks for piercing the beets and dipping them into the sauce.

GRILLED SERRANO-LIME SHRIMP

These zesty shrimp are marinated in freshly squeezed lime juice, then amped up with hot Serrano chiles. They're excellent party fare and an elegant appetizer for an intimate dinner. You can double, triple or even quadruple the recipe as you with.

Yield: Serves 6

cup fresh lime juice
2 serrano chiles (or to taste), stemmed, seeded (if you wish to reduce the heat), and finely minced
teaspoon salt
2 cloves garlic, minced
24 medium-size shrimp, peeled and deveined
1 teaspoon crushed caribe chile or pequin quebrado, for garnish
1 small bunch fresh cilantro or Italian (flat-leaf) parsley, for garnish

1.Place the lime juice, serranos, salt, and garlic in a large nonreactive bowl and stir to combine. Blot the shrimp dry with paper towels and add them to the marinade. Marinate the shrimp, covered, in the refrigerator for at least 2 hours or up to a day.

2.Preheat the grill or broiler to medium-high heat.

3.Thread the shrimp onto metal skewers, 3 or 4 shrimp to a skewer, piercing the center of the shrimp and making sure each shrimp nests under the previous one and faces the same way. Make sure the shrimp aren't tightly squeezed together, as this will produce uneven cooking.

4.Grill the shrimp until they just turn pink, 2 to 3 minutes per side. (Be careful not to overcook them, or they will become tough and dry)

5.Transfer the shrimp, still on their skewers, to a serving platter. Sprinkle with the crushed caribe chile, then garnish with the cilantro sprigs. Serve warm.

Heart Attack An overview

Image source: http://slideplayer.com/7250762/24/images/7/Coronary+Heart+Disease.jpg

Heart Attack An overview

Before knowing how to survive a heart attack, you must first know what is happening to your body when a heart attack occurs.

WHAT HAPPENS IN A HEART ATTACK?

A sudden rupture in the artery walls may leads to blood clot formation across arteries causing blockages in arteries. This will result as a barrier for blood to flow through these blocked arteries. As a result, the heart muscle becomes starved for oxygen and sudden death of heart muscle cells will occur, causing permanent damage. This process is called a heart attack. A heart attack is also known as myocardial infarction (MI). A heart attack can also occur by a spasm of a coronary artery. During coronary artery spasm, the coronary arteries restrict the blood supply to the heart muscle resulting heart attack.

HOW TO SURVIVE A HEART ATTACK?

To survive from a heart attack can be done in three important steps.

Assessing the signs of a heart attack

1) Pay attention to chest pain

You may be experiencing sudden crushing pain for heart attack rather mild chest pain. During a heart attack, you will feel the pain like a heavy weight on your chest, or pressure or tightness around the chest. You may be experiencing a heart burn. There is a chance of spreading the pain to other body parts like neck, shoulders, back, jaw, teeth, and abdomen

2) Be aware of other symptoms

Some people will not experience chest pain during heart attack, so must aware of other symptoms like

shortness of breath, feeling sick to your stomach, dizziness or lightheadedness, anxiety

3) Know the signs of a heart attack in women

A common symptom for women and men is chest pain. But there are some cases where heart attack occurs with mild chest pain or without chest pain. Women, some older peoples and people with diabetes will have the following symptoms

There will be a sudden crushing pain for heart attack that may appear and recede, or may begin slowly and increase in severity over time, the ease with rest and increase during physical exertion.
There will be pain in the jaw, upper abdomen, neck or back 
There will be cold sweats, nausea, and vomiting
Breaking out in cold, nervous sweat is a common symptom in women( like stress or anxiety)
Shortness of breath, lightheadedness and fainting
Sudden, unusual or unexplained fatigue
Anxiety

4) React quickly to symptoms.

Those who reach the hospital with in the first hour of heart attack have higher chance of survival
Dont ignore any symptoms, seek medical attention as soon as possible

Getting help during a heart attack

1) Seek medical attention immediately

2) Make people aware that you may be having a heart attack

If you are with your family or you are out in public while experiencing heart attack, let people know to take you to hospital

3) Minimize activity

Sit down, rest and wait for emergency medical services to arrive. Exertion can strain your heart during heart attack

4) Take an aspirin or nitroglycerin, if appropriate.

Recovering from a heart attack

1) Follow professional medical advice after the heart attack

You must follow your doctors prescriptions and advice when you survive a heart attack. There will be medications to lower your blood clotting. And you must be advised to take the medication for the rest of your life.

2) Be aware of changes in your emotions and outlook

There is a chance of having depression for the patients after having a heart attack. And depression may develop from the following thoughts

Embarrassment
Self-doubt
Feelings of inadequacy
Guilt over previous lifestyle choices
Fear or uncertainty about the future.

 Support from family, friends and relatives can bring the patient back to normal life.

3) Know the risks of a second heart attack

If you have a heart attack, then the chance for having the second heart attack is higher. The chance of having second heart attack can increase by the following the factors

Smoking
Stress
High cholesterol
Diabetes
High blood pressure
Obesity
inactivity

4) Make changes in your lifestyle

Bringing new changes in your life can make you healthy and prevent from having a second heart attack. You must include following factors in your lifestyle to make you healthy

Stop smoking.
Reduce your weight
Cut down on alcohol consumption
Lower your cholesterol.
Reduce your intake of saturated and trans fats

Health Benefits of Ginger Root

Image source: http://media-cache-ec0.pinimg.com/736x/4c/9f/fa/4c9ffac99ee3fdbc8e51bf904f5a26c1.jpg

Health Benefits of Ginger Root

Ginger root has long been known to be very effective against many illnesses and diseases. Ginger root is a natural herb, or spice and can be safely consumed without any side-effects.

Ginger is a culinary spice known to add its pungent taste and aroma to whatever dish it is added to. It has a long history as a culinary spice and medicinal herb for thousands of years in Asia, and has been exported to the West thanks to Eastern traders. Since then it has become a staple in most kitchens around the world.

There are many known health benefits of ginger root and other plant foods, but because they are safe for frequent use in reasonable amounts, The medicinal properties of ginger, particularly useful in the upkeep of digestive system health cannot be overemphasized. Other traditional uses of the herb include the enhancement of metabolic functions and support of digestive calm following the intake of meals while promoting regular bowel movement.

Ginger contains antioxidants. Antioxidants are found in certain food like garlic, green tea, coffee, red wine and apples. These are responsible for fighting free radicals which naturally occur inside the body, and which contribute to the development of health problems such as heart disease and cancer.

Aside from that, it acts as a natural anti inflammatory in health problems like arthritis, ulcerative colitis, bursitis and bronchitis. While no major side effects are associated with taking ginger as a medicinal herb, caution is advised to those with gallstones. Consult your physician first before taking it.

Ginger root has been shown to provide effective relief for migraines and headaches of all types, but ginger capsules will not be found alongside over the counter remedies such as Tylenol and aspirin, at least in American pharmacies. On the other hand, benefits of ginger root include relief of nausea. Continued use will not lead to ulcers and it is extremely safe,

It has a blood thinning effect, this is good for the body as it helps prevent blood clots which if left untreated in the body can lead to strokes and heart attacks. It's a natural anti-inflammatory especially helpful with arthritic conditions. In one study a ginger preparation helped relieve pain and swelling in 75% of the people tested.

Some ways ginger helps are:

Digestive system- Ginger helps with breaking down your food. The digestive component of your body is helped with the small amount of ginger you give it.

It helps to naturally clean out the lungs and get relief from asthma, or shortness of breath. It also helps to get rid of the mucus in the throat.

It helps to build up your immune system to help you fight against getting a cold, fever, and even HIV which is an auto-immune disease.

Health Benefits of Ginger Tea: Improves circulation and blood flow, Relieves cold and flu symptoms, Helps regulate blood sugar, Reduces menstrual cramping.

Healing Your Experience of Inner Emptiness

Image source: http://image.slidesharecdn.com/teaching-prayingforhealing10-141003205735-conversion-gate02/95/praying-for-healing-the-whys-and-hows-28-638.jpg?cb=1412370757

Healing Your Experience of Inner Emptiness

What do you think causes you to feel empty inside? Is it the lack of other people in your life and what they're not doing, or that we have not fulfilled a dream we've long had? When I was younger, I had no clue about what was important to me or how I was feeling. I had been taught to care for everyone around me and learned to ignore my own inner voice. I had abandoned my most important relationship ...my relationship with myself and I didn't know what it meant to love and support 'me'.

I've worked with many people who feel empty inside. They often think something is missing in their lives and attempt to focus on life outside of themselves instead of looking inward. Generally, I hear: "I am upset because I don't have or get enough ... "

attention
love
money
approval from family
approval from friends

Does this sound familiar to you? Many of us attempt to rely too much on other people or things to meet our needs and fulfill us vs. focusing on loving and supporting ourselves and meeting our own needs. This often looks like blaming others (as well as things) for where we are at in our lives.

My life would have meaning if I had a partner.
I am stuck in this job (that doesn't fulfill me) because I have a family to feed.
She took the only man I've ever loved, or the only job I have ever wanted.
My partner won't marry me, ...he doesn't provide me with enough stimulation and I am bored.
Life is boring, and nothing excites me.

Do you ever hear yourself thinking these thoughts, or reflecting examples like these to others? I certainly have, but realize that none of these excuses cause inner emptiness. People who feel empty inside generally experience themselves as flawed. There's a core wounding and worthiness issue that stems from programmed beliefs about who we are. We lack a sense of deserving to have what we want. Often, our unnecessary fears and hostility from others cause us to come to conclusions like, "there is something seriously wrong with me. ...I am not enough". We're bad, inadequate, selfish, unlovable, un-important ...always wrong. Our wounded self operates from a core of shame and it's a powerful force.

Negative thoughts and unconscious core beliefs cause people to engage in unhealthy activities and behaviors. People use processes or substances as an addict who's attempting to fill a large dark and empty well. We cause our emptiness through our own self-judgement. We abandon ourselves through numbing our feelings or ignoring our need to eat, sleep or even go to the bathroom by staying in our head and ignoring what we feel. When we believe we're not good enough we'll turn our focus outside of ourselves and attempt to make other people responsible for loving and supporting us. We seek attention through what we wear, caretaking, niceness, over-talking or story-telling. We use sex to feel okay with ourselves but end up feeling more empty.

What are some things you do that distract you from being present to who you are and what's best for you? Have you ever found yourself using unhealthy behaviors that have become a bad habit? Process activities like anger, blame, over-shopping, over-spending, over-working, over-eating, over-exercising, computer games, email, gambling, internet, telephone, or watching too much television? What about substances like: food, sugar, alcohol, cigarettes or drugs? While these might work for some in the moment, it won't be long before the pain of separation is back. The problem with all of these choices is that they only address the symptom of inner emptiness and not the underlying cause. They are not healthy solutions.

As an adult, its important to separate yourself from negative projections from your past that have no real basis in what's true for you today. Take your power back! ...don't let remnants of negative energy (from others) run your life.

Inner emptiness is caused by a lack of connection to the love you feel inside and to spirit.

What's missing is the love coming through us and long forgotten passions that give us a sense of purpose in the world. Inner emptiness is caused by self-abandonment and not caring for, nor loving ourselves enough. It is not caused by anything or anyone outside of us. The only thing that truly fills the emptiness is Love for yourself, for others and towards something that gives you a sense of passion and a higher purpose in your life. Today you are in charge of your happiness and your destiny. Happy, people have learned to meet their own needs and to make themselves a priority.

So how do we do it?

By shifting your attention and focus inward.

Take time to get to know what's important to you by getting in touch with how you feel about things in your daily life.

Take a good look at your relationship, your friendships, what your are eating, how you're sleeping, where you work and your home environment. Notice what is reflected back to you and how you feel about it. How are these things serving you? ... and if they are not, what are you going to do to change them?

When you hear yourself ask for something you need, attend to your needs.

If you don't like going to the gym (and you're going to be watching the clock the whole time your there), ...don't go! I've been there, ...do something else. Try something new!

If you are not connected to your companies mission statement, it's slowly killing you to work there!

Feeling gloomy, perhaps it's your environment trying to share something with you. Re-paint your walls to reflect more joy, ...take the curtains down and let more light in!

Love yourself as well as others through greater self-care practices on a daily basis. Small-steps lead to big-change!

Live your life to the fullest and enjoy the process and learning that can be had from trying something completely different and a new adventure!

All Life's Best Always,

Tina Morse MA, MFT

Greeting in Thailand vs Greeting in Zambia - How Two Different Cultures Compare

Image source: http://www.aseantourism.travel/media/images/ckeditor/images/A37%20Greetings.jpg

Greeting in Thailand vs Greeting in Zambia - How Two Different Cultures Compare

When it comes to visiting different countries it is often a good idea to familiarise yourself with the basics of communicating with the natives of the country you are planning to visit. In such scenarios it becomes beneficial to utilise translation services although learning basic greetings in a foreign language may not necessarily warrant the use of professional translation services. There are many ways in which you can pick up the basic lingo through means such as language translation apps. We have previously highlighted some useful translation apps for travellers including apps such as Google Translate and Trip Lingo which can both help in communicating in foreign languages.

Below we explore two different cultures and languages and how people generally greet each other.

Thailand                                                                                  

The Thai language is native to over 20 million speakers and is a second language for over 40 million people. Thailand attracts many tourists from all corners of the globe from its rich culture, beautiful beaches and friendly people many travellers often decide to stay or return after visiting Thailand. Backpackers can be seen flocking the streets of Bangkok and the famous Khao San Road located in Bangkok is perfect for affordable hour long massages less than the value of GBP 5.00. With many vibrant bars and plenty of Thai street food to choose from this is a must go place when visiting Bangkok.

So you have chosen to visit Thailand. Now how do you greet people?

In Thailand the way you greet people depends on your gender. Males and females greet differently and learning this will sure impress the locals as it shows you have taken time to appreciate the culture.

When meeting or greeting someone men say Sawatdee Krap and women say Sawatdee-Kah which both translate from Thai to English as hello. The greeting is returned with the other party repeating the same.

Whilst greeting both hands are put together in a prayer like position with the fingers extended to the chest and a slight bow with the head. The higher the hands are placed the more respect is show to the other person. Do remember to never place the tips of the fingers above the eyes as this may be a sign of disrespect.

In Thailand people are often referred to by their first name whether in a formal or informal setting. If your name is John Smith you would be referred to as Mr John. This is not to be taken as an insult or demeaning as in the west we would say Mr Smith.

Although spoken by the majority in the South East region of Asia the Thai language is not the only language spoken there. Other minority languages exist in various regions such as the Lao dialect of Isan and the Malay language most prevalent around the Thai/Malaysian border.

Zambia

In comparison to Thailand, Zambia the landlocked county located in southern Africa is home to a population of just over 16 million people. Tourists are mainly attracted to Zambia due to the countrys wildlife and natural wonders such as the Zambezi River and Victoria falls. From its beautiful resorts to friendly culture this is one place in Africa which offers beautiful safari holidays for all to enjoy.

In Zambia the most common spoken languages are Bemba and Nyanja with both languages spoken by over 60% of the population. Although English is the official language taught in schools and used in formal settings it is safe to say you will not find it hard to communicate coming from an English background. However if you would like to impress the locals by learning some basics here is how to greet in Bemba and Nyanja.

Bemba Muli-Shani meaning how are you. You would respond with Wino-Shani (pronounced weno-shaani) which means Im fine, how are you? The other person would the respond with Wino stating they are ok.

Nyanja Muli-Bwanji means how are you? You respond with Bwino-Bwanji (pronounced bweeno-bwanji) of which the other party responds with Bwino which means they are fine.

In comparison to the Thai language where different sexes use different words to greet one another in Zambian culture greeting is the same regardless of whether you are male or female. A verbal greeting is also conducted with a hand shake by both men and women.

Have you visited any other countries where greetings are different for men or women? Share with us below any greeting tips for a particular country you live in or have visited.

Great News For Folks With Nut Allergies!

Image source: https://images.agoramedia.com/everydayhealth/gcms/Eating-Nuts-Adds-up-to-Longer-Life-722x406.jpg

Great News For Folks With Nut Allergies!

This article was originally posted at http://www.apple-a-day-clinic.com/Health_and_Nutrition_Blog?m8:post=grea...

People who are allergic to one type of nut are usually told to avoid all types of tree nuts, however, this may be an unnecessary caution.
Good News for Those With Nut Allergies
Tree nuts - image from Shutterstock
Here are some nutty facts for you to consider. Nuts that we eat are called culinary nuts and they are the fruits or seeds of plants. They are known for their fat content, usually classified as "healthy fats", although not all nuts are high in fat. There are four categories of culinary nuts:

True or botanical nuts which are dry and hard-shelled. Hazelnuts, acorns, and chestnuts fall into this category.
Drupes which have fleshy fruit surrounding a stone, or pit, and contain a seed. Almonds are an example.
Gymnosperms which are naked seeds like pine nuts.
Angiosperm seeds which are unenclosed seeds within a larger fruit like peanuts.
Nuts have been consumed by humans all over the globe for thousands of years, as snacks, as garnish, and to add flavor to all kinds of dishes. Today there are eleven kinds of nuts that make up most of the nut market globally.

Almonds
Cashews
Chestnuts
Coconuts
Hazelnuts
Macadamia Nuts
Peanuts
Pecans
Pine nuts
Pistachios
Walnuts
Thats all good for those who love nuts and regularly consume them, but manypeople have nut allergies. In fact, in the U.S., approximately three million people report allergies to peanuts and tree nuts. Studies show the number of children living with peanut allergy appears to have tripled between 1997 and 2008.

Conventional wisdom says that if someone is allergic to one type of nut, they should avoid all nuts. However, in a new study conducted by the American College of Allergy, Asthma, and Immunology (ACAAI), 109 patients who were allergic to nuts were tested. The patients in the study were given skin and blood tests to determine if they were allergic to nuts they had never eaten before. The tests showed that indeed, they were sensitive to these other nuts, but then they were given an oral challenge. When asked to eat small amounts of these nuts half of the participants had no adverse reaction.

The symptoms of nut allergies should be taken seriously. At the worst end of the reaction spectrum, anaphylaxis can occur, while other symptoms range from vomiting, nausea, diarrhea, pain, and itchiness. However, the idea that if youre allergic to one kind of nut, youre allergic to them all might not be as clear cut as was previously thought. In addition to highly sensitive blood tests, people with nut allergies can also consider what the experts call an oral food challenge, eating small amounts of nuts to test for reactions.

All of this could be good news for people with an allergy to one type of nut. They may be able to find other nuts to include in their diets. This is especially good news considering that tree nuts may reduce cancer risk.

Next week please visit us to learn other triggers linked to seasonal allergy outbreaks! See you then!

Do not forget to visit our store for GREATvalues on hundreds of products and FREE Shipping on each and every order.

Best of Health!

Join our weekly health blog for FREE Natural Health tips!

Interested in saving a TON on awesome, professional products with FREE shipping and Volume discounts??? Then:

Visit our Natural Product Pharmacy for the best prices and FREE SHIPPING on hundreds of natural products from professional brands like: Metagenics, Douglas Laboratories, Pure Encapsulations, Integrative Therapeutics, Thorne Research, and Carlson Labs!

Taryn DeCicco, ND, LAc, LDN
Naturopath
Acupuncturist
Clinical Nutritionist
Dietitian
Professional Vitamins and Supplements
Chinese Herbs
Natural Skin Products
Arlington Heights, IL
www.apple-a-day-clinic.com

We specialize in Acne, Skin, and Digestive disorders! Please contact us for a free consultation! I do work long distance. Thank you from the bottom of our cart! We truly appreciate your product purchases, visits, and referrals! They enable us to give people the help they need and continue our valuable work.
Share the HEALTH!

Going On A Food Trip In San Juan, Puerto Rico

Image source: http://jenonajetplane.com/wp-content/uploads/2017/08/Spoon-Food-Tour-of-old-San-Juan.png

Going On A Food Trip In San Juan, Puerto Rico

Your experience of a place would not be complete without a taste of its culinary offerings. In Puerto Rico, its criolla dishes are a must-try although international and fusion cuisines are also served in a lot of restaurants. Dining options run the gamut from upscale places to casual diners. The capital, San Juan, offers a wide and interesting variety of restaurants and is the perfect place for the ultimate Puerto Rican food experience.

Comida criolla or creole food refers to the local cuisine in Puerto Rico. It's a melting pot (no pun intended) of traditional Taino food, Spanish culinary influence, and African cooking. Some of the most popular criolla dishes are lechon asado (roasted pork), adobo (seasoning made of vinegar, paprika, oil, garlin, and oregano), asopoa de pollo (stewed chicken), habichuelas (rice and red beans served with meat), and sofrito (a sauce made of cilantro onion, garlic, pepper, and other seasonings and spices). Criolla cooking also features several manners of cooking plantains. There's tostones which is mashed green plantains, platanos which slightly varies from tostones in cooking style, and mofongo which is a ball of crushed plantains mixed with meat or seafood that were fried and flavored with seasonings such garlic and tomato-based sauce.

Being nestled in the abundant waters of the Caribbean, Puerto Rico certainly cannot do without seafood cuisines. The tastiest seafood dishes can be found in the coastal cities. The Caribbean lobster is one of the premier catches in restaurants although the dolphinfish and red snapper are popular as well. The most well-known seafood specialty however would probably be the conch stuffed with tomato for a fritter or served with a ceviche salad.

To further promote criolla cuisine to travelers, the government has created the Mesones Gastronomicos program. In this project, the 30 participating restaurants throughout the island will all serve traditional Puerto Rican fare. It doesn't mean though that you can only taste authentic criolla cooking in these dining places. Smaller restaurants that offer native cuisines abound in San Juan and the rest of Puerto Rico.

Other upscale restaurants specialize in what is called the Nuevo Latino cuisine, a culinary style similar to criolla but predominantly uses fruits, fish, and tubers as main ingredients with tropical marinades and dark rum sauces as primary flavors. Most ingredients in Nuevo Latino cooking are locally sourced so as to maximize the fresh flavors of the produce. Restaurants serving this cuisine are mostly found in San Juan and other bigger cities of Puerto Rico. Tourists who crave for international cuisines won't be disappointed as well. There are a lot of dining areas in San Juan that serve Italian, French, Arabian, Mexican, American, German, and Latin American dishes.

Along with the sumptuous food, another major part of Puerto Rican food is the beverage. This Caribbean island is also known for its strong drinks, its national beverage being the rum. There are about 20 different varieties of rum here. Puerto Rican coffee also packs a strong punch. It can be served as espresso, sweetened or with milk which is known as cafe con leche. If you're looking for a milder drink, you can try coco frio which is served on a chilled coconut and a selection of fresh fruit juices.

Budget meals in Puerto Rico usually range from $5 to $15 while higher end dining can go up to $35. Upscale restaurants often require a dress code such as collared shirts for men and stylish apparel for women while the most expensive dining venues are usually black tie. Making a reservation is recommended especially from mid-November to April when tourists are usually flocking to Puerto Rico.