The Latest on Nutrition & Healthy Eating

  Healthy Eating



"To eat is a necessity, but to eat intelligently is an art"  La Rochefoucauld

What Does the "Organic" Label Really Mean? 

You no longer have to play a guessing game when it comes to organic foods!

Organic foods are made according to certain production standards, meaning they are grown without the use of conventional pesticides & artificial fertilizers, free from contamination by human or industrial waste, and processed without irradiation or food additives.
The United States Department of Agriculture (USDA) now has national standards for the use of the word “organic”:


“100% Organic”: Single ingredient such as a fruit, vegetable, meat, milk and cheese (excludes water and salt).


“Organic”: Multiple ingredient foods which are 95 to 100% organic.


“Made with Organic Ingredients”: 70% of the ingredients are organic. Can appear on the front of package, naming the specific ingredients.


“Contains Organic Ingredients”: Contains less than 70% organic ingredients.



 

Festive Nutrition: The Best Diet for Holidays' Survival!

Holidays are a special time  of year. Like many customs and traditions, the celebration centres on enjoying food and drink with friends and family.However, this is a major problem from a health and fitness perspective.

While it is important to enjoy food in holidays, try not to over do it!

How to Avoid Over-Indulging? 

-Starving Yourself Before Parties is Not a Good Idea
-Planning is needed to eat well and avoid over-indulging in treats dutring the holiday period.

Some tips to help you eat well and feel well over the festive season are:

  • Start the day with a light breakfast such as fresh fruit. 
  • Stay away from ‘all you can eat’ buffets, as extra food is hardly necessary during the holiday season! Eat only until you feel full, even if there is plenty of additional food on the tabl
  •  Spread the main meal throughout the day rather than eating all courses at one sitting.
  • Leave the table feeling you have room for a little more rather than stuffed to the gills.
  • Minimise high-calorie snacks or meals.
  • Make sure to fit in some exercise. Go for a refreshing walk instead of snoozing in the armchair sipping alcohol.

What About Alcohol?

Alcohol is in abundance during special events. Don't forget it can contribute greatly to calorie intake as well as give you an appetite to eat more.

Maximum limits on alcohol intakes per week are 21 units for men and 14 units for women. The limits do not change during the festive season. Make sure you are drinking sensibly all year round.


A unit is approximately equal to:

• 1 glass (½ pint) beer • 1 standard glass (5oz/125mls) wine
• 1 measure (1oz/30mls) of spirits such as: whiskey, vodka
• 1 measure of liqueur/aperitif/sherry

-Remember that drinks served at home tend to be larger measures than in pubs or restaurants so you will need to be extra careful.

 The following tips will help you enjoy your evening and a hangover-free morning:

• Never drink on an empty stomach.
• Always follow an alcoholic drink with a non-alcoholic one such as sparkling or flavoured water, fruit juice, soft drink.
• Remember mixers, fruit juices, minerals, non-alcohol beers and lagers contribute greatly to calorie intake. Choose diet minerals, no added sugar diluted drinks, flavoured or sparkling or still water.
• Drink plenty of water to prevent dehydration and those awful morning-after headaches and nauseous tummy feelings.
Remember, it is unlikely that any single factor will make a big difference to your holiday health and fitness.

 However, if you consistently incorporate several of these survival steps into your holiday lifestyle, you may find yourself in better shape for the New Year than you were any period before!

 

Healthy Eating Tips! 

-Stick to you size: One of the most dangerous temtptations in dieting is the tendency to increase your portion sizes

-Eat together: Try to get the whole family to sit down for a meal if possible. Many studies show that can lead to healthier eating habits!

-Eat more often: Three meals a day does not suit everyone so make sure you have a healthy snack in between your main meals!

-Drink away hunger: Are you really hungry or dehydrated? Try to drink around 2L/day since lack of water can make you feel hungry for food and thus lead to overeating!

-Total your day: Try to balance you meals everyday in a way not to overconsume food or have a lower caloric intake than the usual!

-Throw your leftovers: Leaving foods in front of you may sometimes be tempting.So, put all away when done!

-Eat when you are hungry & not just out of habit!

 

Eating Out...

 

If you are among people who find themselves very capable of eating properly at home but quickly fall into old habits when it's time to eat out,you can and should  make special requests for foods that are more appropriate to your needs.

     Keep the following tips in mind when you order a meal:

-Entrees covered with sauces, as well as creamy dressing, thick soups and casseroles should be avoided because they are usually rich in fat. Unfortunately, most desserts in good restaurants are terribly high in saturated fats.                                                     
-Avoid fried foods. Choose baked, broiled, boiled, roasted, steamed and grilled.
-Club soda, herbal tea, and decaffeinated coffee are good choices of beverages at a meal, as is a glass of ice water with a wedge of lemon or lime.
-Sourdough, whole-wheat, rye and French breads are lower in saturated fats than biscuits, white bread, and dinner roles.
-Salads are available almost everywhere. Order salads with reduced-calorie salad dressing. 
-Ask to have sauces and gravies omitted, or "on the side".
-Look for items labeled "heart-healthy" on the menu
-Don’t be afraid to ask how a dish is prepared.
-Substitute low-fat choices (steamed vegetables for creamed sauces, baked potatoes for french fries, boiled egges for fried...)
-Avoid items described with terms like buttered, creamed, au gratin, scalloped, breaded. Good terms include au jus, poached, steamed, baked...
-Pizza: Choose thin-crust, avoid meat toppings and get small amounts of cheese.
-Pastas: Good choices if accompanied by red marinara sauce or simple vegetables. Avoid cream or meat sauces.
-Sandwiches: Choose lean and not processed meat, get extra lettuce and tomato, and hold the mayonnaise.
-Deserts: Ask for a dish  of fresh fruit instead or, as a treat, share a single "sinful" dessert with others.

 

Shopping for Foods: The Healthy Way.... 

Shopping for Fruits & Vegetables

-Pick up fresh fruits or vegetables that can be part of a healthy meal or snack.

-Look out for mold on fruits.

-Avoid potatoes that have a green tint to their skins.

-Stock your freezer with frozen vegetable mixes and fruits that can be easily used in cooking. 


 
Shopping for Grains & Cereals


-Chose whole grain breads.

-Chose the plain cereals with less sugar to cut down on extra calories.

-Save on cooking time by choosing quick-cooking grains such as fresh pasta, converted rice and couscous.

-Instant whole grain cereal make for a quick breakfast or snack would be a wise choice.

Shopping for Meat Products

-Fish should have a fresh smell and firm flesh.

-Choose skinless chicken and lean turkey.

-Meat color is not the best indicator of it's freshness. It should smell fresh and it should not be sticky.

 

Shopping for Dairy Products

-Low-fat yogurts come in all different sizes and flavors and make for a calcium-rich snack.
 
-Pre-shredded cheeses can save preparation time on pizza for the family or can be added to salads, soups or wraps.

  Cooking Tips



"In general, mankind, since the improvement of cookery, eat about twice as much as nature requires" Benjamin Franklin

Make Sure to Eat Safe!

Clean: Wash you hands, utensils and food-contact surfaces often. Bacteria can spread throughout the kitchen and get onto cutting boards, knives, sponges, and counter tops.
*Wash your hand with warm, soapy water before and after handling or preparing food, especially raw meat, poultry, fish, shellfish and eggs. 

Separate:Keep raw foods separated from ready to eat foods.  Don't cross-contaminate--don't let bacteria spread from one food product to another. This is especially true for raw meat, poultry and seafood. Keep these foods and their juices away from other foods by wrapping them in plastic bags.  


Chill: Refrigerate promptly. Refrigerate foods quickly keeps most harmful bacteria from growing and multiplying. Refrigerators should be set at 40 F and the freezer at 0 F, and the accuracy of the settings should be checked occasionally with a thermometer. 


Defrost: Bacteria can reproduce rapidly during this process. So, to defrost food safely, use one of these methods:
-In the refrigerator. Tightly wrap meat, poultry and fish so the juices don't drip on other food as they thaw in the refrigerator. Once defrosted, use ground meat, poultry and fish within one or two days, other meat within three to five days. 

-In the microwave: Use the "defrost" or "50 percent power" setting to help avoid cooking the edges of the food while the rest remains frozen. If the meat, poultry or fish is in pieces, separate them during the thawing process to ensure that no areas remain frozen. Cook food immediately after thawing in the microwave.

 -In cold water: Put food in a sealed package or plastic bag and immerse in cold water; change the water every 30 minutes. Or place the sealed food package under cold, running water. Cook food immediately after defrosting. 

Cook: Cook to safe temperatures. Foods are properly cooked when they are heated for a long enough time and at a high enough temperature to kill the harmful bacteria that cause food borne illness.             

  Food Recipes



Recipes...Guilt-Free!

Enjoy a Lactose-Free Recipe!

Spinach and Strawberry Salad, Lactose Free! (Serves 2)

 An excellent choice for a side dish, this lactose free but very nutritious salad is a great way of getting the vitamins and minerals in your meal.

Ingredients
• 6 cups of fresh spinach
• 1/2 cup oranges
• 1 cup sliced. strawberries
• 4 oz soy cheese crumbles
• 1/4 cup cashews
• Dressing:
3 tbsp. red wine vinegar
3 tbsp. of fresh orange juice
1.5 olive canola or olive oil
1/4 tsp mustard

Instructions
1. Mix the dressing ingredients and chill.
2. Mix the mandarin, strawberries and spinach together.
3. Before serving, pour the dressing over the salad and mix well.
4. Sprinkle cashews and soy cheese on the top.


Nutritional Data Per Serving
-Calories  220 Kcal
-Fats: 12g
-Carbohydrates: 24 g
-Proteins: 11 g
-Fibers: 3g 
-Cholesterol: 66mg
-Sodium   507 mg
-Calcium: 276mg
-Iron: 3.9mg

 

Enjoy a Gluten-Free Recipe!

Grilled Spiced Chicken with Citrus-Mango Sauce, Gluten Free!  (Serves 4)

Filled with a variety of spices, this gluten and fat free recipe gives you a cocktail of flavors. Orange and mango juices give it the sweet and sour taste combined with its texture. This recipe is high in quality proteins and low in fat. Enjoy it!


Ingredients
• 1 teaspoon ground ginger
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground anise seed
• 1 dash cayenne pepper
• 4 skinless, boneless chicken breast halves
• 2 cups water
• 1 cup basmati rice
• 1 mango - peeled, seeded and diced
• 1/2 cup orange juice
• 2 tablespoons fresh lime juice
• 2 tablespoons honey
• 2 teaspoons cornstarch
• 1 1/2 tablespoons water
• 2 tablespoons dark rhum


Instructions
1-  In a small bowl, mix the ginger, cinnamon, cumin, anise, and cayenne pepper.Rub this mixture on the chicken,cover and refrigerate 20 to 30 minutes.
2- Mix 2 cups of water and bsmati rice in a saucepan, and bring them to a boil. Reduce the heat and cover and wait for 20 min as it simmers.
3- Mix the mango, orange juice, lime juice, and honey in a small saucepan. Bring them to boil, reduce the heat, and let the mixture simmer for 5 minutes. Stir the latter occasionally.
4- In a cup, mix the cornstarch with 1 1/2 tablespoons of water until it is dissolved. Add to mango mixture, stir and simmer until the sauce is slightly thick. Add and stir in dark rum.
5- Preheat an outdoor grill or your oven for medium heat.
6- Grill chicken 7 min per side, juices run clear.
7- Serve over the cooked rice, and top with the delicious mango sauce.


Nutritional Data Per Serving
-Calories  438 Kcal 
-Fats: 3.6g
-Carbohydrates: 66.7 g 
-Proteins: 29.3 g
-Fibers: 23g  
-Cholesterol: 67mg
-Sodium   66 mg

  

   Nutrition & Health Research,    Innovations & Developments

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Cambridge Nutritional Sciences, 2009

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  • New research on white tea & obesity.


Researchers in Germany, have recently demonstrated possible anti-obesity effects of white tea  in a series of experiments on human fat cells (adipocytes).White tea is made from the buds and first leaves of the plant used to make green tea and the black tea most commonly drunk in the world. It is less processed than the other teas and contains more of the ingredients thought to be active on human cells, such as methylxanthines (like caffeine) and epigallocatechin-3-gallate (EGCG),which the authors believe to be responsible for many of the anti-adipogenic effects of white tea, an ideal natural source of slimming substances.

Nutrition & Metabolism:6:20/1743-7075, May  2009.

 

 

  • New study suggests that, if used properly, vibration plate exercise machines may help in weight loss.

In a study  conducted in Artesis University College and the University of Antwerp in Belgium, scientists found that overweight or obese people who regularly used the vibration plate  in combination with a calorie restricted diet were more successful at long-term weight loss & shedding the fat around their abdominal organs than those who combined dieting with a more conventional fitness routine.
Accoding to the study's leader, Dirk Vissers, a physiotherapist, the results are very promising, but it people trying to lose weight should not substitute aerobic exercise and jump on the vibration plate instead, they still need a healthy diet and aerobic exercise, but this could be a viable alternative to weight lifting".

European Congress on Obesity, May 2009

 

 

  •  New research suggests that Mediterranean Diet reduces long-term risk of subsequent weight gain & obesity among adults.

A research group from Spain has studied the dietary patterns associated with a high intake of fruits and vegetables in Mediterranean populations. They have analysed the associations between fruit and vegetable intake and weight gain over a 10-year period in an adult Mediterranean population.
and concluded that dietary patterns associated with a high intake of these food groups in Mediterranean populations may reduce long-term risk of subsequent weight gain and obesity among adults.

Obesity: 16 3, 664–670; January, 2008

 

 

  • New study shows that moderate consumption of red wine may decrease the risk of lung cancer in men.


Researchers from the California's Men Health Study reported that there was on average a two percent lower lung cancer risk in men, associated with each glass of red wine consumed per month. The most substantial risk reduction, around 60%, was among smokers who drank one to two glasses of red wine per day.
The antioxidant component in red wine called resveratrol, which is mainly derived form the grape skin was found to be protective of lung cancer, particularly among smokers. However the scientists said their findings should not be construed to recommend heavy alcohol consumption.

Cancer Epidemiology,Biomarkers and Prevention, October 2008

 

 

  •  New evidence shows  that following a Mediterranean diet may lower diabetes risk. 

Adhering to a "mediterranean diet" rich in fruits, vegetables, olive oil and fish, and with moderate intake of dairy products and low red meat i, may reduce largely the risk of developing diabetes according to researchers from the University of Navarra, Spain. In addition, the authors concluded that “substantial protection against diabetes can be obtained by closely following this type of diet.

British Medical Journal.336(7657):1348-51, May 2008

 

  • New research suggests that low blood levels of vitamin D may be associated with heart disease risks.

Low levels of vitamin D circulating in the blood may be a risk factor for cardiovascular disease, suggests a new study from Harvard School of Public Health.Men who were considered deficient in vitamin D had higher risk for heart attack compared to men with vitamin D sufficiency.The authors concluded that low vitamin D status was associated with higher heart attack risks and thus confirmed  many research evidence that relates vitamin D deficiency to a number of conditions and  total mortality rates.Food sources of vitamin D are: Oily fish or fortified products including milk and breakfast cereals.

Arch Intern Med 168:1174-1180, June 2008

 

  • New study links increased alcohol consumption to a deficiency in omega-3 fatty acids.

A new study by the National Institute on Alcohol Abuse has found that men who consume high levels of alcohol have lower intake of omega-3  essential fatty acids that the body gets particularly from eating fish, indicating poor dietary choices with negative long-term health consequences in addition to strong, lasting, and deleterious effects on the brain since it depends on a major supply of  these fatty acids. Thus the researchers  suggested that  the people at risk should make sure to increase the weekly consumption of fish in their diet.

Alcoholism: Clinical and Experimental Research, August 2007


 

  • A new diet trend based on your blood type.


The Eat Right for Your Type diet author, Peter J. D'Adamo, believes blood types affect the digestive system and claims that certain foods might be better for someone’s health than others. 

Blood group O: The diet recommends lean meats, poultry, and fish and restricts grains, breads, legumes, and beans.
Blood group A: The diet recommends more a vegetarian menu, emphasizing on vegetables, pinneaple, soy proteins, grains and cutting down on red meat.
Blood group B: The diet recommends low-fat dairy, meat and restricts wheat, corn and lentils.
Blood group AB: The diet restricts chicken, beef, and pork and recommends seafood, tofu, and dairy.
Critics cited that there was a lack of published evidence supporting his claims and no comparative clinical trials/scientific studies to demonstrate efficacy of his blood-based diet plan. 
 

D’Adamo, Peter J. Eat Right 4 Your Type, 1996

 


 

  • New study shows that a gene deficiency is a protective barrier to obesity.

Mayo Clinic researchers conducted a study to investigate why some people who consume excessive calories don't gain weight. The study, which was done in laboratory mouse models, pointed to the absence of a gene called CD38. When absent, the gene prevented mice on high-fat diets from gaining weight, but when present, the mice became obese. The findings of data supported the novel notion that CD38 modulates high-fat, diet-induced obesity.The authors said the study's results are promising and should be explored in follow-up studies that will focus on the quality of life and longevity in mice

The journal of the Federation of American Societies for Experimental Biology, November 2007

 

 

  • New research on the role of proteins in cardiovascular health.


A recent literature review at the Harvard School of Public Health showed an overview of experimental and epidemiologic evidence regarding the role of protein in cardiovascular health in the fact that exchanging animal protein for carbohydrates in human diets significantly reduces bad cholesterol (LDL) and triglyceride levels and increases good cholesterol (HDL) levels in addition to the point that higher consumption of protein has been inversely associated with blood pressure in several observational studies and animal experiments.However, the authors suggested that these results should be interpreted with caution because the countries with a higher protein intake also have higher intakes of saturated fat and cholesterol and lower intake of fiber.

The American Journal of Clinical Nutrition, 82:242S-247S.  

 

  • Major study indicates a link between hyperactivity in children and certain food additives.


A study by researchers at the University of Southampton has shown evidence of increased levels of hyperactivity in young children consuming mixtures of some artificial food colours and the preservative sodium benzoate. Children who were put on additives-free diet for six weeks showed less hyperactivity which is usually characterized by increased movement, impulsivity and inattention. Researchers have also noted  that despite their findings  parents should not think that simply taking these additives out of food will prevent all hyperactive disorders and that they are aware that many other influences are at work but this at least additives might be a major influence that a hyperactive  child can avoid.

The School of Psychology and and School of Medicine, Department of Child Health at the University of Southampton published online by The Lancet-September 2007

 

 

  • New research on the role of vitamin D and calcium in type 2 diabetes  


Research by Tufts University Boston, USA has determined that a deficiency of calcium and vitamin D may not just be a problem for bones, but may also lead to a higher risk for developing Type 2 diabetes. In the analysis of previously published studies, the researchers found chronically low levels of vitamin D were linked to as high as 46 percent greater risk of type 2 diabetes and Vitamin D and calcium insufficiency may negatively influence glycemia, whereas combined supplementation with both nutrients may be beneficial in optimizing glucose metabolism.

The Journal of Clinical Endocrinology & Metabolism Vol. 92, No.6(2017-2029)