What's New in Diet & Nutrition Trends?

According to experts in Culinary Institute of America, people are currently becoming more open-minded about different tastes and flavors from the world, thus meaning not only mean tastier meals at home, but healthier restaurant eating, too.

The use of many ingredients is expected to rise in the next decade among which:

-Fruits: Pomegranates, pistachios & peaches.
-Exotic grains:Quinoa, millet & bulgur.
-Bread Alternatives: Rice paper, tortillas & pita bread.
-Middle Eastern Spices: Cardamom & zaatar among many others.

Fun Food Facts!

                                                     DID YOU KNOW?

-Lemons contains more sugar than strawberries!

-On average, a person eats around 35 tonnes of food in his life!

-Ice cream is a Chinese desert originally called: Milk Ice!

-It takes about 12 honeybees to produce one tablespoon of pure honey!

-There are over 500 different types of bananas!

-The French used to refer to the tomato as the "apple of love."

-Potatoes are only are around 80% water and only 20% solids!

-In Japan, the top selling baby food is a sardine dish!

-The Average American Drinks 25 gallons of milk per year.

-Peanuts are used in the manufacturing of dynamite!

-There are over 15,000 varieties of rice!

-There are around 100,000 bacteria in one liter of drinking water!

-Corn is used in  the production of new bio-diesel fuels that decrease environmental pollution!

All Foods Are Not Created Equal !!!

Don't blame yourself on not having the will to eat less...

Many high-calorie foods may have an unfair advantage against you. By over-stimulating your appetite, they sometimes encourage you to eat more than your body really needs...

Diets with limited food choices are also inconvenient.

Many popular diets counter this by grouping foods into "approved" and "unapproved" lists.However, the bad thing about this restrictive approach is that by eating the same foods lists can become too often boring and deprive your body of its essential nutrients.

So...Make Eating More Enjoyable by Consuming a Variety of Choices...

Diet Trends...

The Detox Diet

The Detox or detoxification diet, is the body's constant  process of neutralizing or eliminating toxins produced naturally, chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead that enter the body when we ingest or inhale them.

-Detox diet plans may include a special diet or drinks, herbs and supplements, chelation, liver cleansing formulas, hydrotherapy(water therapy), some forms of exercise and sauna therapies.

-This diet is claimed to improve the body's metabolic rate and digestion, strenghtens the immune system, clean the skin, regularize bowel movements among many other beneficial effects.

-People considering to start a detox diet are strongly advised to consult a health professional/physician since it may be contraindicated for pregnant women, children and many chronic health conditions.

The Hay Diet

The Dr. Hay or Hay diet is a popular diet plan also known as the food combining diet.

-It claims to work by separating out the eating of carbohydrates and proteins at the same meal and claims that it works best when  people  wait at least 4 hours between eating them. 

-Protein rich food or mostly know as "acid" foods may be for example:meat, fish, dairy and carbohydrate- rich starch foods  mostly known as  "alkaline" may be like rice, grains and potatoes.

-The diet  may be considered as rich in some nurients since it emphasizes mostly on eating salads, fruits and vegetables and only whole grain starches are allowed to be consumed.

-There is no scientific evidence in terms of the effects of the food combining diet on weight changes since it has been subjected to one peer-reviewed randomized clinical trial and no benefits in terms of weight loss have been found.

The Raw Food Diet

Eating only raw food is becoming increasingly popular, and could be considered the latest diet trend.

-People who follow this diet claim that benefits include increased energy & performance, weight loss, improved skin, better digestion and many other health benefits such as major diseases' prevention.

-The idea behind the raw food phenomenon is that cooking causes major chemical changes to the food so people on this diet eat 100% raw, uncooked food.

-The diet is strictly vegan, meaning dairy products and all animal flesh are restricted thus it may be lacking in some important nutrients. 

Healthy Weight Gain...

Ever wondered how can you gain weight in a healthy weight!?

In order to gain weight, you simply need to take in more calories than you burn.

The Daily Caloric Needs Calculator on this site will give you an estimate of how many calories you require every day.For every 3,500 excess Calories (kcal) you consume, you will gain more or less one pound (0.45kg).

Because fat contains more than twice as many calories per gram as protein and carbohydrate, adding high-fat foods to your diet would be an efficient way to add calories.  But I assume that you are interested in healthy weight gain. In that case, you don't want just any calories; you want to add high-quality calories to your diet.

Always remember that muscle tissue weighs more than body fat.

A weight training program, supported by a nutritious high-calorie diet, can help you gain weight as lean muscle mass instead of body fat.

If exercise, particularly strength training, is part of your weight gain program, be sure to eat enough of protein, which speeds recovery and enhances lean muscle gain.

How to Spot a Fad Diet?

 

 

1. Does it promise a quick weight loss?
2. Does it sound too good to be true?                                 
3. Does it have miraculous claims?
4. Does it rely mainly on meal substitutes, special pills or products?
5. Does it encourages you to eat from a limited selection of foods only?
6. Does it rely only on dieting anf neglects activity and/or lifestyle changes?
7. Does it require severe calorie limitation and provides much less than what you need/day?
8. Does it suggest to consult with your physician or a registered dietitian before starting your diet pan?

                    "Thou shouldst eat to live, not live to eat" Socrates  

 

         So what is the best advice to get rid of those extra pounds that have been bothering you for a while and keeping them off?

You need to think about not only the food you eat but also a true lifestyle modification which includes developing new healthier habits &   physical activity!    

Few ideas that will help you lose weight & maintain it for a longer time:                                              

-Set realistic goals.

-Don’t skip meals.  

-Lose weight gradually.

-Eat moderate proportions.

-Change your eating habits. 

-Cut down on sugar and salt.

-Eat a variety of nutrient-rich foods.

-Drink at least 8 glasses of water per day.

-Eat slowly and chew your food thoroughly.

-Exercise a few hours before eating a big meal.

-When snacking, choose the lowest calorie foods.                             

-Enjoy plenty of whole grains, fruits and vegetables. 

-Be physically active for at least 30 minutes per day.

-Reduce your intake of saturated fat and cholesterol . 

 -After eating big meals go on a nutritious, low-calorie diet.

Tips to Reduce Cellulite!

Studies show that around 90% of women have it...So what may help?

1-Maintaining Your Diet: A diet that helps to detoxify your body would be helpful, the best would be to:

-Drink around eight glasses of water.

-Cut back on coffee and sodas, as well as chocolate can also help.

-Eat around  2-3 servings of  fresh fruits and  3-5 servings of vegetables daily, especially green leafy veggies.

2-Exercising Regularly: Working out regularly such as Jogging or walking can help the body burn excess fat, which will help with cellulite reduction. You should also do exercises to strengthen and tone your muscles to help reduce that lumpy look of cellulite.

3-Following a Low Fat Diet:There are many cellulite products that claim to  help but the best method remained is weight loss. A diet low in fat would be essential.

Are Slimming Pills Dangerous For You?        

 

Many people believe that weight loss will be made quicker and easier by using slimming pills. However, this option might have some detrimental effect on their health most often. Different categories of slimming pills are currently available in the market such as:

-Slimming pills with diuretic effects which lead to water losses along with essential electolytes from the body. This might be a serious condition and put the person at risk of dehydration especially if one leaves in hot/humid areas.

-Slimming pills that contain laxatives which may lead to diarrhea and  disturb the gastrointestinal tract leading also to dehydration and electolytes imbalances.

-Slimming pills act as appetite suppressants by working on the levels of chemicals/hormones on the brain which may lead to many side effects such as tachycardia or increased heart beats, anxiety, tremors, metallic taste in the mouth, headaches, sleep disturbances and mood disorders among many others...

           So, if you are still not convinved and you want to try this option, remember to consult your physician before going for it...

 

Myth-1:  Eating late at night makes people gain more weight.

Truth: It is not true! Many people think that eating at night makes the body store more fat because it is not burned off with activity. However the truth is that the overall daily  consumption of too many calories is what matters. If someone eats less calories than he burns each day he will automatically lose weight, regardless of when he consumes those calories and in case he ingests excess calories throughout the whole day and tries to avoid having dinner and/or late night snacks he will stil be prone to gain some weight.

Myth-2:  Fresh fruits and vegetables are considered much more nutritious than canned or frozen ones.

Truth: Not at all! Canned and frozen fruits and vegetables can be as much nutritious as fresh ones since they will be preserving most of the nutrients in them.

Myth-3: Most of the salt we consume is through cooking or adding it to food at the table.

Truth: It is not true! More than 75% of the salt we consume per day comes from processed and canned foods.

. 

Myth-4:  The fat in cellulite is more difficult to burn than normal fat.

Truth:  FALSE! Cellulite is described as normal fat under the skin with fluid retention and poor muscle tone. 

Myth-5:  Butter is more fattening than margarine.

Truth: Wrong! Both contain the same amount of calories but coming from different types of fat. Butter contains saturated fatty acids whereas margarine has a high content of trans fatty acids.

Myth-6: More than 95% of dieters regain weight because of their genetic predisposition & hormonal problems. 

Truth: False! Keeping weight off simply may be more difficult than losing weight on a diet. Controlling the amount of food ne eats and exercising regularly would be the key for long lasting weight loss.

Myth-7: Dairy products are high in fat and should be avoided.

Truth: Wrong! Avoiding milk and other dairy products is not advised at all. The dairy group is a major source of calcium, which is part of the bone composition and necessary in the blood stream for optimal bone health during adolescence. People who don't ingest enough calcium will decrease their bone density over time. This is why many older women get osteoporosis which is decomposition of bones. Dairy products are not necessarily fattening. Skim milk is not fattening, yet it still provides calcium. Low-fat yogurt has almost no fat, and it provides enough calcium. So, one should not deprive himrself of calcium. Even if they all were, would someone  rather be slightly overweight, or have fragile bones that will put him at risk?

Myth-8: Exercise makes it easier to lose weight because it burns calories & decreases hunger.

Truth: Absolutely false! Most people feel hungry after exercise since it increases hunger & must be balanced with proper amounts of food especially if they go on a a high intensity exercise and need to replenish their glycogen stores.

     All about the latest nutrition research & practices that every dietitian should know!

The nutrition & dietetics conferences and workshops are designed to provide essential information for health professionals and key influencers in the field of nutrition to promote healthy eating.

Through the speakers featured at the conferences, dietitians and nutrition consultants will be able to hear about the latest developments & research findings in addition of learning new ways to present food, incorporate nutritional information into their clinical practice and advise their patients with specific conditions and metabolic diseases about eating for optimum health.                 

                                                                   

Upcoming Dates  

-June 15-17, 2010: International Probiotic Conference-Slovakia
www.probiotic-conference.net 
 

-July 11-15, 2009:11th International Congress on Obesity-Stockholm, Sweden
www.ico2010.org

 

-September 23-26 ,2010: 6th Cyprus Dietetic and Nutrition Association Conference with International Participation, Life Cycle Nutrition-Nicosia, Cyprus

www.cydadiet.org

November 6-9, 2010: -ADA Food Nutrition Conference & Expo-Boston, USA

www.eatright.org

-

Simple Ways to a Healthy Lifestyle...

Exercise can be a great way to relieve the stress out of your body because it releases endorphins which will improve your mood. So, the next time you feel stressed or tired, try doing an exercise you enjoy.

1. Don’t Break Your Exercise Habit - The easiest way to keep things going is simply not to stop them. Avoid long breaks of weeks and months in exercising or rebuilding the habit will take some effort.
2. Commit for the Maximum & Create a Ritual - Make a commitment to go every day (even just for a short time) for  a month or so. This will increase the exercise habit.
3. Make it Fun - If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit.
4. Schedule During Quiet Hours - Don’t think of exercising during your busy schedule.Plan it when you havea free time.
5. Get a Company - A friend to join you will be the best idea and can boost your commitment to the exercise habit.
6. Start Small – Don’t Overdo…Work below your capacity for the first few weeks to build your habit and endurance.

What does Being Active Mean?

Being physically active may not only involve exercising like walking, jogging,swimming, doing an exercise class or playing a sport but it also includes everyday activities such as gardening, going on stairs, walking the dog and much more...So you can get the benefits from all types of daily activites and not only from exercising.

Energize Your Life!

Don’t Let Your Age Stop You!

                                     EXERCISE!

                                                                    WHY?

  -Exercise is associated with increased insulin sensitivity and glucose clearance.

  -Weight bearing physical activity may reduce bone loss in postmenopausal women.

  -Exercise strengthens your lungs and heart muscles.

  -Exercise promotes better quality of sleep.

  -Exercise keeps the brain sharper well into old age.

  -Exercise improves blood flow into your brain and body tissues.

 - Exercise helps lessen varicose veins.

 -Men who are physically active on a regular basis have a lower mortality rate than those who are physically inactive.

 -Exercise is effective in improving health status in six disease-specific areas: heart disease, hypertension, obesity, diabetes, osteoporosis and diminished psychological well-being

 -Physically inactive persons are twice as likely to develop heart disease, as are persons who engage in regular physical activity.

  -Regular exercise is an important means of improving caloric balance and preventing obesity.

  -Exercise may reduce the risk of developing hypertension and diabetes: physically inactive persons have a 35-52% greater risk of developing hypertension than those who exercise.

  - Exercise gives you improved disposition: positive mood, reduced depression, lowered anxiety, higher levels of self esteem, increase stamina and energy.

-The best way to lose weight is to eat less & exercise more!

So, Regular exercise can will keep you fit, enhance your health and make you feel great. 

The evidence is growing and is more convincing than ever.

                    Start Now!

               

Nutrition & Healthy Eating can mean the difference between winning and losing!

An athlete’s diet be based on:
-Age
-Weight
-Physical condition
-Type of exercise

US Recommended Daily Allowances for Athletes:

-Proteins: 10-20% of daily calories

-Fats: No more than 30% daily calories (if trying to lose fat, it’s recommended that one consumes about 20% fat and 20% protein).

-Carbohydrates: About 60% of daily calories.

*An athlete should use a carbohydrate strategy to stay energized and perform at his best such as:

-Eat carbohydrates for at least several days before exercise/competition, so you start with glycogen-loaded muscles.

-Eat more carbohydrates during exercise/competition lasting more than an hour to replenish energy and delay fatigue.

Water & Sports Drinks

Water is the most important factor in sports nutrition.
It makes up about 60 percent of body weight and is involved in almost every bodily process.
 The body cannot make or store water, so individuals must replace what they eliminate it (i.e., urine, sweat) especially in hot weather.

-Thirst is a poor indicator of water needs so active people should drink water before, during, and after workouts and competition before becoming thirsty.
-Although water is the largest constituent in sweat, sometimes it is necessary to replenish the sodium and potassium that is lost in excessive sweating in a hot environment. This is often achieved through the ingestion of sports drinks (also know as fluid-electrolyte drinks or glucose polymer solutions).
-Water is the best drink for up to about 90 minutes of exercise. After 90 minutes (which can vary depending on your last meal) blood sugar levels will fall and performance will likely decrease from the fatigue that occurs with low blood sugar levels.
-Sports drinks may be beneficial for some athletes and active people.

How much Protein Does an Athlete Need?

Athletes need protein mainly to repair& rebuild muscle that is broken down during exercise and
help optimize carbohydrate storage in the form of glycogen, the main muscle fuel.

However, you should know that it is the excess training and not the excess protein that will lead to muscle hypertrophy.

Recommended Daly Protein Intake

The average adult needs 0.8 grams per kilogram/of body weight everyday.

-Strength training athletes need about 1.4 to 1.8 grams/kilogram of body weight daily.
-Endurance athletes need about 1.2 to 1.4 grams/kilogram (2.2lbs) of body weight daily.

Dangers of Too Much Protein

-Weight Gain if too many calories
-Water Loss (Dehydration)
-Excess calcium excretion (Osteoporosis)
-Possible kidney problems
-Risk of  heart disease

           
*National Academy of Sciences recommends no more than 2 x RDA for protein

Pre-competition nutrition

What an athlete eats several days before endurance activities affects performance.
The food in  the morning of a sports competition can ward off hunger, keep blood sugar levels adequate and aid hydration. It is best to avoid high protein or high fat foods on the day of an event, as these can stress the kidneys and take a long time to digest. An athlete should empty  his upper bowel by competition time.

General Guidelines:
1. Eating a meal high in carbohydrates.
2. Taking solid foods 3-4 hours before events, and liquids 2-3 hours before.
3. Choosing easily digestible foods (i.e., not fried).
4. Avoiding sugary foods/drinks within one hour of event.
5. Drinking enough fluids to ensure hydration

The American College Of Sports Medicine’s suggestions for the correct balance of fluids for exercise :
1-Eat a high carbohydrate, low fat diet & drink plenty of fluids between exercise sessions. (Plain water or fluids without sugar, caffeine or alcohol are the best).
2-Drink 17 oz (2+ Cups) of fluid 2 hours before exercise.
3-Drink every 15 minutes during exercise.
4-Keep drinks cooler than air temperature & close at hand (a water bottle is ideal).
5-If you exercise for more than 60 minutes, you may benefit from a sports drink containing carbohydrate (not greater than 8% concentration, though).
6-Take 30-60 grams of carbohydrate per hour to delay fatigue & fuel muscle contractions.
7-Inclusion of sodium (0.5-0.7 g/L of water)ingested during exercise lasting longer than an hour may enhance palatability, and therefore encourage athletes to drink enough.

The Concept of Carbohydrate Loading

If you are training for a marathon, a triathlon, long distance cycling or swimming or any intense competition lasting for more than 90 minutes, carbohydrate loading is the best strategy you could use to improve your performance. Also known as muscle glycogen supercompensation or loading, carbohydrate loading should start a week before your next big day.

The gudelines below can be helpful to you in case you are thinking of following this concept, however keep in mind that these are general and will not suit everyone that's why it is best advised to consult your dietitian or physican to  personalize it.

 

When?	How?
Day 1	Exhaustive exercise to deplete your glycogen stores in your muscles which are specifically used during the event.
Days:2,3&4	- Low CHO, high protein and high fiber diet. (40-50% energy from CHO). -Continue training at your normal level. You will be depleting your carbohydrate stores and make room for the loading that comes next.
Days: 5&6	Carbohydrate loading phase: -Increase intake to 60-70% of daily calories (4 to 4.5 grams of carbohydrates per 0.5kg of body weight). -Cut back on foods higher in fat to balance for the extra carbohydrate-rich foods. Still, you must take in sufficient amounts of protein, minerals, vitamins and water. Also, decrease the intensity of your training to avoid depleting your glycogen stores.
Day 7	-Consume 60-70% CHO and cut back on foods higher in fat to balance for the extra carbohydrate-rich foods -Complete rest, no exercise