1. TOP 10 WAYS TO DETOX
Removing toxins from your body is one of the most important things you can do for maintaining optimal health and energy levels, or losing body fat (if that’s what you want).
So here are my top 10 ways to help get built up toxins out of your body.1) Eat the right protein levels for you.
1) Eat the right protein level for you
Most detox diets involve reducing protein – I disagree! Amino acids from protein are essential for liver function and detoxification – the argument for reducing protein is to give the liver a rest from protein metabolism – considering that most people’s livers are under stress from increased simple carbohydrate consumption. I therefore feel eating the right level of protein and carbohydrate for you on a daily basis is a better strategy for long-term liver function.
If you don’t know what the right level of protein is for you, see the BePure Programme, where we take you through a series of tests to determine your macronutrient profile, so you can start eating right for your unique genetics.
2) Eat plenty of healthy fat.
One of the main pathways your liver uses to get rid of the processed toxins is through your bile. Your liver will store your bile in your gall bladder, eating fat triggers the release of this bile. This bile release helps give you a bowel movement (see tip #8), which helps move the toxins out of your body. Fat is a nutritional minefield that I don’t have time to go into here, however try and eat only clean, natural fats such as extra virgin olive oil, organic butter, organic coconut oil, organic lard or dripping.
3) Drink plenty of pure water.
The best detox agent is water… yes… WATER. If your body is dehydrated, all the detox systems will not be able to perform optimally. Water is responsible for keeping the digestive system flowing, and for the efficient filtration processes in the liver and kidneys. Water is also extremely important for the function of the lymphatic system. Aim to drink 0.033 Litres of pure water per KG of body weight. You don’t want to be bringing in toxins (like fluoride and chlorine) with your water and so I recommend you drink filtered or pure spring water.
4) Lymphatic massage, and exercise.
The lymphatic system is incredibly important and often overlooked. This system comprises three glands (The spleen, the Thymus and the tonsils). Around all the cells of the body there is fluid called interstitial fluid. The capillaries and small blood vessels release nutrients into this interstitial fluid, which moves around all the cells. The cells can then take up these nutrients and release by-products into this fluid. This fluid has a one-way system around the body where it is eventually collected in ducts and vessels, passes through lymph nodes and lymph glands before eventually entering the blood stream. You can stimulate the lymphatic system by massage (basically stroking the skin in a direction towards the heart). Rebounders (small trampolines) are particularly beneficial for the lymphatic system, while any type of exercise causing muscle contraction will also be of great benefit. So, make sure you move your body!
5) Support liver function.
The liver detoxes chemicals in a two-stage process. The liver undertakes multiple mechanisms to deal with groups of toxins such as water soluble toxins, fat soluble, drug metabolism, estrogen detoxification, toxins from cellular metabolism, food additives, toxins from bacteria and the environment. The liver requires large amounts of micronutrients (vitamins, minerals and antioxidants) to be able to perform it’s processes. The best way to support liver function is by eating organic fruit, vegetables and meats (see #9) and supplementing your diet with a high quality mineral, vitamin and antioxidant supplement like BePure ONE.
6) Include these foods into your diet.
Cruciferous vegetables like Broccoli, cabbage, cauliflower, swede, turnips, kale, watercress. Which all contain important phytochemicals that are released when they are chopped, chewed, fermented, cooked or digested. The substances released then break down into sulphorophanes, indole-3-carbinol and D-glucarate, which all have a specific effect on Phase 1 and phase 2 detoxification. Onions, garlic and leeks also contain many important sulfur compounds that increase detoxification. Leafy greens are rich in a number of minerals, vitamins, chlorophyll and flavonoids, which are essential to good detoxification.
7) Sauna regularly.
Having a sauna regularly is a great way to mobilise and eliminate toxins. Infrared saunas have been shown to produce sweat that is made up of 15-20% toxins (made up of heavy metals, sulfuric acid, sodium ammonia, uric acid and fat soluble toxins.)
A number of years ago I bought myself a sauna to help with mercury mobilisation and detoxification and I’m pleased to say that the mercury is all gone now…but I still love to sauna…I try and get in there for 25 minutes twice a week and it’s a great way to relax and take time out. By the way, if you want to lose fat not only does saunaing help get rid of fat soluable toxins, but a 30 minute session can burn upwards of 600 calories!
8) Have great bowel movements.
Getting your digestive system working correctly is of paramount importance and our body’s ability to get rid of the bye products of digestion is critical in an overall sense of detoxification. You want to be passing 30 cm of fecal matter a day with a transit time of 12 to 24 hours (transit time is the time it takes for your food to pass through you). Primarily this is achieved through eating the right foods for you.
9) Eat organic food.
Eating organic food serves a dual purpose for detoxing. Organic foods contain more nutrients due to better nutrient availability in the soil, these nutrients support liver detoxification. Secondly, due to the nature of organic food being chemically spray free you are minimising the load on your liver to detox these chemicals and in the process increasing your detoxification capacity for other chemicals – a win/win! If you can’t afford to buy organic vegetables – I highly recommend you grow your own.
10) Relax.
Yes, relaxing, perhaps the easiest, yet hardest thing to do…Many of the body’s detoxification pathways are controlled by your autonomic nervous system and relaxing stimulates the parasympathetic nervous system which is the dominant system for repair and ‘house keeping duties’ like detoxing. So, make sure to set aside some time for relaxing every day!
So, there's my top tips, wherever you are on your eating/health journey, try to introduce two or three tips into your life this month.
Source : BePure Clinic bepure.co.nz.
2. GREAT NEWS ABOUT PASTA !!
Is reheated pasta less fattening?
Many food-lovers worry about pasta making them fat. But could simply cooling and then reheating your meal make it better for you, asks Michael Mosley.
There are few things that really surprise me about nutrition, but one of the experiments from the latest series of Trust Me, I'm a Doctor really did produce quite unexpected results.
You are probably familiar with the idea that pasta is a form of carbohydrate and like all carbohydrates it gets broken down in your guts and then absorbed as simple sugars, which in turn makes your blood glucose soar.
In response to a surge in blood glucose our bodies produce a rush of the hormone insulin to get your blood glucose back down to normal as swiftly as possible, because persistently high levels of glucose in the blood are extremely unhealthy.
A rapid rise in blood glucose, followed by a rapid fall, can often make you feel hungry again quite soon after a meal. It's true of sugary sweets and cakes, but it's also true for things like pasta, potatoes, white rice and white bread. That's why dieticians emphasise the importance of eating foods that are rich in fibre, as these foods produce a much more gradual rise and fall in your blood sugars.
But what if you could change pasta or potatoes into a food that, to the body, acts much more like fibre? Well, it seems you can. Cooking pasta and then cooling it down changes the structure of the pasta, turning it into something that is called "resistant starch".
It's called "resistant starch" because once pasta, potatoes or any starchy food is cooked and cooled it becomes resistant to the normal enzymes in our gut that break carbohydrates down and releases glucose that then causes the familiar blood sugar surge.
So, according to scientist Dr Denise Robertson, from the University of Surrey, if you cook and cool pasta down then your body will treat it much more like fibre, creating a smaller glucose peak and helping feed the good bacteria that reside down in your gut. You will also absorb fewer calories, making this a win-win situation.
One obvious problem is that many people don't really like cold pasta. So what would happen if you took the cold pasta and warmed it up?
When we asked scientists this question they said that it would probably go back to its previous, non-resistant form, but no-one had actually done the experiment. So we thought we should.
Dr Chris van Tulleken roped in some volunteers to do the tests. The volunteers had to undergo three days of testing in all, spread out over several weeks. On each occasion they had to eat their pasta on an empty stomach.
The volunteers were randomized to eating either hot, cold or reheated pasta on different days.
- On one day they got to eat the pasta, freshly cooked, nice and hot with a plain but delicious sauce of tomatoes and garlic.
- On another day they had to eat it cold, with the same sauce, but after it had been chilled overnight.
- And on a third day they got to eat the pasta with sauce after it had been chilled and then reheated.
On each of the days they also had to give blood samples every 15 minutes for two hours, to see what happened to their blood glucose as the pasta was slowly digested.
So what did happen?
Well we were fairly confident the cold pasta would be more resistant than the stuff that had been freshly cooked and we were right.
Just as expected, eating cold pasta led to a smaller spike in blood glucose and insulin than eating freshly boiled pasta had.
But then we found something that we really didn't expect - cooking, cooling and then reheating the pasta had an even more dramatic effect. Or, to be precise, an even smaller effect on blood glucose.
In fact, it reduced the rise in blood glucose by 50%. This certainly suggests that reheating the pasta made it into an even more "resistant starch". It's an extraordinary result and one never measured before.
Denise is now going to continue her research - funded by Diabetes UK - looking at whether, even without other dietary modifications, adding resistant starch to the diet can improve some of the blood results associated with diabetes.
Chris was certainly blown away by this finding.
"We've made a brand new discovery on Trust Me I'm A Doctor", he says, "and it's something that could simply and easily improve health. We can convert a carb-loaded meal into a more healthy fibre-loaded one instead without changing a single ingredient, just the temperature. In other words our leftovers could be healthier for us than the original meal."
Bon appétit."
Source : BBC News : http://www.bbc.com/news/magazine-29629761
Removing toxins from your body is one of the most important things you can do for maintaining optimal health and energy levels, or losing body fat (if that’s what you want).
So here are my top 10 ways to help get built up toxins out of your body.1) Eat the right protein levels for you.
1) Eat the right protein level for you
Most detox diets involve reducing protein – I disagree! Amino acids from protein are essential for liver function and detoxification – the argument for reducing protein is to give the liver a rest from protein metabolism – considering that most people’s livers are under stress from increased simple carbohydrate consumption. I therefore feel eating the right level of protein and carbohydrate for you on a daily basis is a better strategy for long-term liver function.
If you don’t know what the right level of protein is for you, see the BePure Programme, where we take you through a series of tests to determine your macronutrient profile, so you can start eating right for your unique genetics.
2) Eat plenty of healthy fat.
One of the main pathways your liver uses to get rid of the processed toxins is through your bile. Your liver will store your bile in your gall bladder, eating fat triggers the release of this bile. This bile release helps give you a bowel movement (see tip #8), which helps move the toxins out of your body. Fat is a nutritional minefield that I don’t have time to go into here, however try and eat only clean, natural fats such as extra virgin olive oil, organic butter, organic coconut oil, organic lard or dripping.
3) Drink plenty of pure water.
The best detox agent is water… yes… WATER. If your body is dehydrated, all the detox systems will not be able to perform optimally. Water is responsible for keeping the digestive system flowing, and for the efficient filtration processes in the liver and kidneys. Water is also extremely important for the function of the lymphatic system. Aim to drink 0.033 Litres of pure water per KG of body weight. You don’t want to be bringing in toxins (like fluoride and chlorine) with your water and so I recommend you drink filtered or pure spring water.
4) Lymphatic massage, and exercise.
The lymphatic system is incredibly important and often overlooked. This system comprises three glands (The spleen, the Thymus and the tonsils). Around all the cells of the body there is fluid called interstitial fluid. The capillaries and small blood vessels release nutrients into this interstitial fluid, which moves around all the cells. The cells can then take up these nutrients and release by-products into this fluid. This fluid has a one-way system around the body where it is eventually collected in ducts and vessels, passes through lymph nodes and lymph glands before eventually entering the blood stream. You can stimulate the lymphatic system by massage (basically stroking the skin in a direction towards the heart). Rebounders (small trampolines) are particularly beneficial for the lymphatic system, while any type of exercise causing muscle contraction will also be of great benefit. So, make sure you move your body!
5) Support liver function.
The liver detoxes chemicals in a two-stage process. The liver undertakes multiple mechanisms to deal with groups of toxins such as water soluble toxins, fat soluble, drug metabolism, estrogen detoxification, toxins from cellular metabolism, food additives, toxins from bacteria and the environment. The liver requires large amounts of micronutrients (vitamins, minerals and antioxidants) to be able to perform it’s processes. The best way to support liver function is by eating organic fruit, vegetables and meats (see #9) and supplementing your diet with a high quality mineral, vitamin and antioxidant supplement like BePure ONE.
6) Include these foods into your diet.
Cruciferous vegetables like Broccoli, cabbage, cauliflower, swede, turnips, kale, watercress. Which all contain important phytochemicals that are released when they are chopped, chewed, fermented, cooked or digested. The substances released then break down into sulphorophanes, indole-3-carbinol and D-glucarate, which all have a specific effect on Phase 1 and phase 2 detoxification. Onions, garlic and leeks also contain many important sulfur compounds that increase detoxification. Leafy greens are rich in a number of minerals, vitamins, chlorophyll and flavonoids, which are essential to good detoxification.
7) Sauna regularly.
Having a sauna regularly is a great way to mobilise and eliminate toxins. Infrared saunas have been shown to produce sweat that is made up of 15-20% toxins (made up of heavy metals, sulfuric acid, sodium ammonia, uric acid and fat soluble toxins.)
A number of years ago I bought myself a sauna to help with mercury mobilisation and detoxification and I’m pleased to say that the mercury is all gone now…but I still love to sauna…I try and get in there for 25 minutes twice a week and it’s a great way to relax and take time out. By the way, if you want to lose fat not only does saunaing help get rid of fat soluable toxins, but a 30 minute session can burn upwards of 600 calories!
8) Have great bowel movements.
Getting your digestive system working correctly is of paramount importance and our body’s ability to get rid of the bye products of digestion is critical in an overall sense of detoxification. You want to be passing 30 cm of fecal matter a day with a transit time of 12 to 24 hours (transit time is the time it takes for your food to pass through you). Primarily this is achieved through eating the right foods for you.
9) Eat organic food.
Eating organic food serves a dual purpose for detoxing. Organic foods contain more nutrients due to better nutrient availability in the soil, these nutrients support liver detoxification. Secondly, due to the nature of organic food being chemically spray free you are minimising the load on your liver to detox these chemicals and in the process increasing your detoxification capacity for other chemicals – a win/win! If you can’t afford to buy organic vegetables – I highly recommend you grow your own.
10) Relax.
Yes, relaxing, perhaps the easiest, yet hardest thing to do…Many of the body’s detoxification pathways are controlled by your autonomic nervous system and relaxing stimulates the parasympathetic nervous system which is the dominant system for repair and ‘house keeping duties’ like detoxing. So, make sure to set aside some time for relaxing every day!
So, there's my top tips, wherever you are on your eating/health journey, try to introduce two or three tips into your life this month.
Source : BePure Clinic bepure.co.nz.
2. GREAT NEWS ABOUT PASTA !!
Is reheated pasta less fattening?
Many food-lovers worry about pasta making them fat. But could simply cooling and then reheating your meal make it better for you, asks Michael Mosley.
There are few things that really surprise me about nutrition, but one of the experiments from the latest series of Trust Me, I'm a Doctor really did produce quite unexpected results.
You are probably familiar with the idea that pasta is a form of carbohydrate and like all carbohydrates it gets broken down in your guts and then absorbed as simple sugars, which in turn makes your blood glucose soar.
In response to a surge in blood glucose our bodies produce a rush of the hormone insulin to get your blood glucose back down to normal as swiftly as possible, because persistently high levels of glucose in the blood are extremely unhealthy.
A rapid rise in blood glucose, followed by a rapid fall, can often make you feel hungry again quite soon after a meal. It's true of sugary sweets and cakes, but it's also true for things like pasta, potatoes, white rice and white bread. That's why dieticians emphasise the importance of eating foods that are rich in fibre, as these foods produce a much more gradual rise and fall in your blood sugars.
But what if you could change pasta or potatoes into a food that, to the body, acts much more like fibre? Well, it seems you can. Cooking pasta and then cooling it down changes the structure of the pasta, turning it into something that is called "resistant starch".
It's called "resistant starch" because once pasta, potatoes or any starchy food is cooked and cooled it becomes resistant to the normal enzymes in our gut that break carbohydrates down and releases glucose that then causes the familiar blood sugar surge.
So, according to scientist Dr Denise Robertson, from the University of Surrey, if you cook and cool pasta down then your body will treat it much more like fibre, creating a smaller glucose peak and helping feed the good bacteria that reside down in your gut. You will also absorb fewer calories, making this a win-win situation.
One obvious problem is that many people don't really like cold pasta. So what would happen if you took the cold pasta and warmed it up?
When we asked scientists this question they said that it would probably go back to its previous, non-resistant form, but no-one had actually done the experiment. So we thought we should.
Dr Chris van Tulleken roped in some volunteers to do the tests. The volunteers had to undergo three days of testing in all, spread out over several weeks. On each occasion they had to eat their pasta on an empty stomach.
The volunteers were randomized to eating either hot, cold or reheated pasta on different days.
- On one day they got to eat the pasta, freshly cooked, nice and hot with a plain but delicious sauce of tomatoes and garlic.
- On another day they had to eat it cold, with the same sauce, but after it had been chilled overnight.
- And on a third day they got to eat the pasta with sauce after it had been chilled and then reheated.
On each of the days they also had to give blood samples every 15 minutes for two hours, to see what happened to their blood glucose as the pasta was slowly digested.
So what did happen?
Well we were fairly confident the cold pasta would be more resistant than the stuff that had been freshly cooked and we were right.
Just as expected, eating cold pasta led to a smaller spike in blood glucose and insulin than eating freshly boiled pasta had.
But then we found something that we really didn't expect - cooking, cooling and then reheating the pasta had an even more dramatic effect. Or, to be precise, an even smaller effect on blood glucose.
In fact, it reduced the rise in blood glucose by 50%. This certainly suggests that reheating the pasta made it into an even more "resistant starch". It's an extraordinary result and one never measured before.
Denise is now going to continue her research - funded by Diabetes UK - looking at whether, even without other dietary modifications, adding resistant starch to the diet can improve some of the blood results associated with diabetes.
Chris was certainly blown away by this finding.
"We've made a brand new discovery on Trust Me I'm A Doctor", he says, "and it's something that could simply and easily improve health. We can convert a carb-loaded meal into a more healthy fibre-loaded one instead without changing a single ingredient, just the temperature. In other words our leftovers could be healthier for us than the original meal."
Bon appétit."
Source : BBC News : http://www.bbc.com/news/magazine-29629761
3. Ideas for pre-exercisse meals
EAT 2 TO 4 HOURS BEFORE EXERCISE.
- Sandwisch/roll/bagel/wrap/ filled with chicken, fish, cheese, egg or peanut butter
- Jacket potato with beans, cheese, tuna, coleslaw or chicken
- Pasta with tomato-based sauce, vegetables and chefs
- Macaroni cheese with salad
- Rice with chicken or fish and vegetables
- Porridge made with milk
- Wholegrain cereal with milk or yogurt
Source : Anita Bean : Sport nutrition for women
(Always prefer wholemeal/whole grain pasta, rice, bread and cereal)
- Sandwisch/roll/bagel/wrap/ filled with chicken, fish, cheese, egg or peanut butter
- Jacket potato with beans, cheese, tuna, coleslaw or chicken
- Pasta with tomato-based sauce, vegetables and chefs
- Macaroni cheese with salad
- Rice with chicken or fish and vegetables
- Porridge made with milk
- Wholegrain cereal with milk or yogurt
Source : Anita Bean : Sport nutrition for women
(Always prefer wholemeal/whole grain pasta, rice, bread and cereal)
4 Ideas for pre-exercise snacks
EAT 30-60 MINUTES BEFORE EXERCISE.
- fresh fruit
- Wholemeal toast with honey
- Cereal bar
- Yoghurt
- Dried fruit
- Cereal with milk
Source : Anita Bean : Sport nutrition for women
- fresh fruit
- Wholemeal toast with honey
- Cereal bar
- Yoghurt
- Dried fruit
- Cereal with milk
Source : Anita Bean : Sport nutrition for women
5. Foods & drinks suitable for consumption during exercise
EACH OF THE FOLLOWING PORTIONS SUPPLY 30g CARBOHYDRATE :
- 500ml isotonic sport drink (6g/100ml)
- 250ml energy drink (12g/100ml)
- 250 ml fruit juice mixed with 250 ml water
- 450g cereal bar (1 or 1 and 1/2 bars)
- 40g raisins
- 1-2 bananas (200g)
- 1 sachet energy gel (30g)
Source : Anita Bean : Sport nutrition for women
- 500ml isotonic sport drink (6g/100ml)
- 250ml energy drink (12g/100ml)
- 250 ml fruit juice mixed with 250 ml water
- 450g cereal bar (1 or 1 and 1/2 bars)
- 40g raisins
- 1-2 bananas (200g)
- 1 sachet energy gel (30g)
Source : Anita Bean : Sport nutrition for women
6. Ideas for refueling snacks :
TO BE EATEN WITHIN 2 HOURS AFTER EXERCISE.
- Fresh fruit and a glass of milk
- A smoothie (whizz fresh fruits and yoghurt in a blender)
- A homemade milkshake
- Flavored milk
- A tuna, peanut butter or cheese sandwich
- A handful of dried fruit and nuts
- A few rice cakes with peanut butter or hummus
- A bowl of porridge made with skimmed mild
- Jacket potato with baked beans.
Source : Anita Bean : Sport nutrition for women
- Fresh fruit and a glass of milk
- A smoothie (whizz fresh fruits and yoghurt in a blender)
- A homemade milkshake
- Flavored milk
- A tuna, peanut butter or cheese sandwich
- A handful of dried fruit and nuts
- A few rice cakes with peanut butter or hummus
- A bowl of porridge made with skimmed mild
- Jacket potato with baked beans.
Source : Anita Bean : Sport nutrition for women
7. Ideas for refueling meals :
- Noodles and veggies stir-fry with turkey or cashew nuts
- pasta with tomato sauce, grilled fish or grated cheese with veggies
- Jacket potato, chicken breast bake in foil, broccoli and carrots
- Bean and veggies hoptpot with wholegrain bread
- Rice with griller turkey and steamed veggies
- Lasagna or vegetable lasagna with salad
- Fish pie with veggies
- Chili or vegetarian chili rice and veggies
- Lentils with rice and veggies
- Chicken curry with rice and veggies
- Mashed or baked potato with grilled salmon and salad>
Source : Anita Bean : Sport nutrition for women
- pasta with tomato sauce, grilled fish or grated cheese with veggies
- Jacket potato, chicken breast bake in foil, broccoli and carrots
- Bean and veggies hoptpot with wholegrain bread
- Rice with griller turkey and steamed veggies
- Lasagna or vegetable lasagna with salad
- Fish pie with veggies
- Chili or vegetarian chili rice and veggies
- Lentils with rice and veggies
- Chicken curry with rice and veggies
- Mashed or baked potato with grilled salmon and salad>
Source : Anita Bean : Sport nutrition for women
8. Wholegrain versus wholemeal :
Nutrition Fact Sheets :
Wholegrains are known to be a rich source of dietary fibre and nutrients because they contain all the natural goodness of the entire grain. Processed grains such as flour are considered to be wholegrain if the bran, the germ and the endosperm are all present in the same proportion as they are found naturally in the grain.
The Bran : Protective outer layer of the grain that is high in fibre, B Vitamins and minerals.
The Endosperm : Found in the centre of the grain, the endosperm contains mostly carbohydrates, protein and is a good source of B-vitamins. The endosperm is the major component of white bread.
The Germ : The germ is the small section of the grain which contains healthy fats, Vitamin E, Thiamin and other minerals.
Wholegrains contain all the natural goodness of the entire grain.
Benefits of Wholegrains :
Heart : Wholegrains play a beneficial role in helping to maintain heart health.
Digestive System : Wholegrains help to maintain a healthy digestive system and help keep you regular.
Weight Management : A diet high in wholegrains is associated with a lower Body Mass Index (BMI), waist circumference and risk of being overweight.
Go Grains Health & Nutrition (Go Grains) recommends Australian adults aim to eat 48g of wholegrains each day. This Daily Target Intake (DTI) is based on review of scientific research studies and wholegrain recommendations around the world.
Wholegrain versus wholemeal
Wholegrain versus wholemeal :
The grains in wholegrain foods can be whole or cracked (visible) or milled (smooth texture). The most commonly eaten wholegrain foods include wholemeal and mixed grain breads, rolled oats, wholemeal pasta and brown rice.
People often wonder what the difference is between wholegrain foods (like multi-grain bread) and wholemeal foods (like wholemeal bread and rye bread). Both foods contain all the components of the grain. Wholemeal foods simply contain wholegrains that have been milled to a finer texture. In other words, wholemeal foods are also wholegrain.
Daily target for wholegrains :
Go Grains Health & Nutrition has researched the scientific literature and established a daily target for wholegrain intake.
Go Grains recommends Australian adults, teenagers and older children aim for 48 grams of wholegrains per day. This target intake is considered an achievable, evidence-based recommendation for optimal health.
Go Grains recommends the following wholegrain daily targets for small children:
- Children aged 2-3 years: 24 grams of wholegrains per day
- Children aged 4-8 years: 32-40 grams of wholegrains per day
Young children need to increase the amount of wholegrains in their diets as they grow.
As with teenagers and adults, children should make at least half of their grain-foods ‘wholegrain’.
For further information on the benefits of wholegrains visit www.gograins.com.au
Source : http://www.tiptop.com.au/healthnutrition/nutrition-fact-sheets/wholegrains
Wholegrains are known to be a rich source of dietary fibre and nutrients because they contain all the natural goodness of the entire grain. Processed grains such as flour are considered to be wholegrain if the bran, the germ and the endosperm are all present in the same proportion as they are found naturally in the grain.
The Bran : Protective outer layer of the grain that is high in fibre, B Vitamins and minerals.
The Endosperm : Found in the centre of the grain, the endosperm contains mostly carbohydrates, protein and is a good source of B-vitamins. The endosperm is the major component of white bread.
The Germ : The germ is the small section of the grain which contains healthy fats, Vitamin E, Thiamin and other minerals.
Wholegrains contain all the natural goodness of the entire grain.
Benefits of Wholegrains :
Heart : Wholegrains play a beneficial role in helping to maintain heart health.
Digestive System : Wholegrains help to maintain a healthy digestive system and help keep you regular.
Weight Management : A diet high in wholegrains is associated with a lower Body Mass Index (BMI), waist circumference and risk of being overweight.
Go Grains Health & Nutrition (Go Grains) recommends Australian adults aim to eat 48g of wholegrains each day. This Daily Target Intake (DTI) is based on review of scientific research studies and wholegrain recommendations around the world.
Wholegrain versus wholemeal
Wholegrain versus wholemeal :
The grains in wholegrain foods can be whole or cracked (visible) or milled (smooth texture). The most commonly eaten wholegrain foods include wholemeal and mixed grain breads, rolled oats, wholemeal pasta and brown rice.
People often wonder what the difference is between wholegrain foods (like multi-grain bread) and wholemeal foods (like wholemeal bread and rye bread). Both foods contain all the components of the grain. Wholemeal foods simply contain wholegrains that have been milled to a finer texture. In other words, wholemeal foods are also wholegrain.
Daily target for wholegrains :
Go Grains Health & Nutrition has researched the scientific literature and established a daily target for wholegrain intake.
Go Grains recommends Australian adults, teenagers and older children aim for 48 grams of wholegrains per day. This target intake is considered an achievable, evidence-based recommendation for optimal health.
Go Grains recommends the following wholegrain daily targets for small children:
- Children aged 2-3 years: 24 grams of wholegrains per day
- Children aged 4-8 years: 32-40 grams of wholegrains per day
Young children need to increase the amount of wholegrains in their diets as they grow.
As with teenagers and adults, children should make at least half of their grain-foods ‘wholegrain’.
For further information on the benefits of wholegrains visit www.gograins.com.au
Source : http://www.tiptop.com.au/healthnutrition/nutrition-fact-sheets/wholegrains
9. Top 10 Superfood for winter :
Here are the contenders for the top winter superfoods, all of these scored within the top 20 antioxidant-containing foods according to the USDA :
Cinnamon
Cinnamon has one of the highest antioxidant levels on the list, and has an added bonus in that it may help you better regulate your blood-glucose levels. Although I realize that cinnamon’s not exactly a “local” product for those of us not in Indonesia, it doesn’t seem like the worst offender in terms of carbon footprint–one little stick goes a long way. See Cinnamon’s Secret Health Benefit for more on cinnamon.
Pecans
People always lament that the tasty things are the worst things for our health–case in point: French fries. But how about pecans? Yum! Pecans have shown to significantly lower LDL cholesterol and increase HDL. Frequent consumption of nuts is associated with a lowered risk of sudden cardiac death and other coronary heart disease, as well as a lower risk of Type II diabetes in women. A handful of pecans can brighten a meal, but make Vegan Pumpkin Pecan Pie for full-on swooning.
Dark Chocolate
A Penn State-led review of the available evidence from 66 published studies, supports the view that consuming flavonoid-rich chocolate, in moderation, can be associated with reduced risk for cardiovascular disease. Chocolate that is minimally processed and has the highest cocoa content (which means the darkest chocolate) has the highest level of flavonoids. With dark chocolate, even eating as little as 30 calories per day can have a moderate effect. (But more can make you really happy.) For more about chocolate, including information about Fair Trade Certification and some fabulous recipes, see: Easy Greening Chocolate.
Pomegranate Juice
Pomegranates offer very high antioxidant activity–and research shows that drinking pomegranate juice may help with lowering the risk for hardening of the arteries or atherosclerosis. I find eating pomegranate fruit one of life’s simple pleasures, but for a daily dose, pomegranate juice is more accessible. To read more about pomegranates and see recipes, see Prime Time for Pomegranates.
Red Delicious Apples
In addition to high anti-oxidant levels, apples have a huge array of excellent health benefits. Although I’m crazy about heirloom varieties that I can get locally, Red Delicious apples scored the highest for anti-oxidant levels on the USDA list; but I’m sure the USDA didn’t tackle a huge variety of apples for testing. I wonder how my local Esopus Spitzenberg or Hudson’s Golden Gem varieties would have scored? Along with the high antioxidant magic from apples, they are also rich in pectin, a form of soluble fiber known to help lower cholesterol. Read Apples for Your Heart? for more about the healthy benefits of apples.
Frozen Blueberries
Blueberries are the rock stars of high-antioxidant fruit and vegetable family–they have a super high ORAC level, are widely available, and easy to eat. Even though freezing can degrade some of the nutrients, frozen blueberries are available year-round and don’t spoil. Frozen blueberries work well plain, on cereal, in smoothies–and incorporate nicely into baked goods like Blueberry Coffee Cake.
Prunes
I know they generally go by the more rustically-glamorous, marketing-friendly name of dried plums these days, but I say, call a prune a prune. Prunes are very high in anti-oxidants, and are a good source of energy in the form of simple sugars, yet they do not cause a rapid rise in blood sugar concentration, possibly because of high fiber, fructose, and sorbitol content. Additionally, the high potassium content of prunes might be beneficial for cardiovascular health. Plums are an important source of boron, which is thought to play a role in prevention of osteoporosis. Pureed prunes make a miraculous substitute for fat in baked goods: Try Guilt-Free Golden Door Chocolate Chip Cookies and a vegan recipe for Peaceful Poppyseed Prune Bread.
Red or Kidney Dried Beans
An excellent source of protein, antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates, beans are flavorful, nutritionally dense, inexpensive and versatile. Read about heirloom varieties and cooking tips in Cool Beans.
Russet Potatoes
Potatoes got a bad reputation in modern nutrition lore, most likely because of their high starch content–but potatoes are awesome. They contain no fat or cholesterol, have 3 grams of protein per medium potato, 2 grams of fiber (with skin on), which may aid in weight loss, lower blood cholesterol levels and decrease risk of heart disease. They have 45% Daily Value (DV) of vitamin C and 18% DV of potassium. Russet potatoes are specifically high on the list, but as is the case with apples, I’m sure a limited variety of potatoes were tested by the USDA. I imagine that the deep-hued varieties have even more anti-oxidants, like the Adirondack Red or Peruvian Purple. Read about cool potato varieties and recipes.
Cabbage
A New York Times article in December suggests that cabbage is the most important [vegetable] in the world from the point of view of nutritional benefits and cancer-fighting ability. Cabbage possesses phytochemicals including sulforaphane, which studies suggest protects the body against cancer-causing free radicals, and indoles, which help metabolize estrogens. It’s also an excellent source of vitamins K and C, and a very good source of dietary fiber, vitamin B6, folate, manganese and Omega 3 fatty acids. Slaw is the obvious application for cabbage–this recipe is cumin-spiced which makes it winter-palate friendly: Moroccon Carrot and Cabbage Salad, while this French recipe for Moulin Rouge Cabbage is a great alternative to the basic braised version.
Read more: http://www.care2.com/greenliving/top-10-superfoods-for-winter.html#ixzz2U5QqGNwA
You can add to the list : broccoli, carrots, wheat germ, garlic, natural yogurt, fennel, tangelo, salmon, beetroot, eggs.
For more info: http://www.bodyandsoul.com.au/food+diet/nutrition/top+10+winter+superfoods,18311
Cinnamon
Cinnamon has one of the highest antioxidant levels on the list, and has an added bonus in that it may help you better regulate your blood-glucose levels. Although I realize that cinnamon’s not exactly a “local” product for those of us not in Indonesia, it doesn’t seem like the worst offender in terms of carbon footprint–one little stick goes a long way. See Cinnamon’s Secret Health Benefit for more on cinnamon.
Pecans
People always lament that the tasty things are the worst things for our health–case in point: French fries. But how about pecans? Yum! Pecans have shown to significantly lower LDL cholesterol and increase HDL. Frequent consumption of nuts is associated with a lowered risk of sudden cardiac death and other coronary heart disease, as well as a lower risk of Type II diabetes in women. A handful of pecans can brighten a meal, but make Vegan Pumpkin Pecan Pie for full-on swooning.
Dark Chocolate
A Penn State-led review of the available evidence from 66 published studies, supports the view that consuming flavonoid-rich chocolate, in moderation, can be associated with reduced risk for cardiovascular disease. Chocolate that is minimally processed and has the highest cocoa content (which means the darkest chocolate) has the highest level of flavonoids. With dark chocolate, even eating as little as 30 calories per day can have a moderate effect. (But more can make you really happy.) For more about chocolate, including information about Fair Trade Certification and some fabulous recipes, see: Easy Greening Chocolate.
Pomegranate Juice
Pomegranates offer very high antioxidant activity–and research shows that drinking pomegranate juice may help with lowering the risk for hardening of the arteries or atherosclerosis. I find eating pomegranate fruit one of life’s simple pleasures, but for a daily dose, pomegranate juice is more accessible. To read more about pomegranates and see recipes, see Prime Time for Pomegranates.
Red Delicious Apples
In addition to high anti-oxidant levels, apples have a huge array of excellent health benefits. Although I’m crazy about heirloom varieties that I can get locally, Red Delicious apples scored the highest for anti-oxidant levels on the USDA list; but I’m sure the USDA didn’t tackle a huge variety of apples for testing. I wonder how my local Esopus Spitzenberg or Hudson’s Golden Gem varieties would have scored? Along with the high antioxidant magic from apples, they are also rich in pectin, a form of soluble fiber known to help lower cholesterol. Read Apples for Your Heart? for more about the healthy benefits of apples.
Frozen Blueberries
Blueberries are the rock stars of high-antioxidant fruit and vegetable family–they have a super high ORAC level, are widely available, and easy to eat. Even though freezing can degrade some of the nutrients, frozen blueberries are available year-round and don’t spoil. Frozen blueberries work well plain, on cereal, in smoothies–and incorporate nicely into baked goods like Blueberry Coffee Cake.
Prunes
I know they generally go by the more rustically-glamorous, marketing-friendly name of dried plums these days, but I say, call a prune a prune. Prunes are very high in anti-oxidants, and are a good source of energy in the form of simple sugars, yet they do not cause a rapid rise in blood sugar concentration, possibly because of high fiber, fructose, and sorbitol content. Additionally, the high potassium content of prunes might be beneficial for cardiovascular health. Plums are an important source of boron, which is thought to play a role in prevention of osteoporosis. Pureed prunes make a miraculous substitute for fat in baked goods: Try Guilt-Free Golden Door Chocolate Chip Cookies and a vegan recipe for Peaceful Poppyseed Prune Bread.
Red or Kidney Dried Beans
An excellent source of protein, antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates, beans are flavorful, nutritionally dense, inexpensive and versatile. Read about heirloom varieties and cooking tips in Cool Beans.
Russet Potatoes
Potatoes got a bad reputation in modern nutrition lore, most likely because of their high starch content–but potatoes are awesome. They contain no fat or cholesterol, have 3 grams of protein per medium potato, 2 grams of fiber (with skin on), which may aid in weight loss, lower blood cholesterol levels and decrease risk of heart disease. They have 45% Daily Value (DV) of vitamin C and 18% DV of potassium. Russet potatoes are specifically high on the list, but as is the case with apples, I’m sure a limited variety of potatoes were tested by the USDA. I imagine that the deep-hued varieties have even more anti-oxidants, like the Adirondack Red or Peruvian Purple. Read about cool potato varieties and recipes.
Cabbage
A New York Times article in December suggests that cabbage is the most important [vegetable] in the world from the point of view of nutritional benefits and cancer-fighting ability. Cabbage possesses phytochemicals including sulforaphane, which studies suggest protects the body against cancer-causing free radicals, and indoles, which help metabolize estrogens. It’s also an excellent source of vitamins K and C, and a very good source of dietary fiber, vitamin B6, folate, manganese and Omega 3 fatty acids. Slaw is the obvious application for cabbage–this recipe is cumin-spiced which makes it winter-palate friendly: Moroccon Carrot and Cabbage Salad, while this French recipe for Moulin Rouge Cabbage is a great alternative to the basic braised version.
Read more: http://www.care2.com/greenliving/top-10-superfoods-for-winter.html#ixzz2U5QqGNwA
You can add to the list : broccoli, carrots, wheat germ, garlic, natural yogurt, fennel, tangelo, salmon, beetroot, eggs.
For more info: http://www.bodyandsoul.com.au/food+diet/nutrition/top+10+winter+superfoods,18311
10. Egg controversy...
Some researchers suggest it's time to reopen the discussion on eggs and heart disease. A recent study published in the medical journal "Atherosclerosis" found that egg yolk consumption appears to damage and thicken the arteries, almost to the same degree as smoking.
"For the study, (...), a team of scientists from the University of Western Ontario’s medical school interviewed over 1,200 participants about their egg consumption as well as smoking habits, and then used ultrasound technology to measure the plaque build-up in their arteries.
Why the combination of egg eating and smoking? To give a better perspective on the magnitude of the effects of high cholesterol intake from egg yolk, a comparison to smoking appeared to be an appropriate marker, the researchers wrote in their report."
"Egg yolk is well known for its high dietary cholesterol content – about 185 to 210 milligrams, depending on size. (The recommended limit is 300 milligrams per day.)
Over time, high cholesterol levels can cause plaque buildup in the arteries – as smoking does. In fact, the potential damage from egg yolk is about two-thirds as bad as that from tobacco use, said Dr. David Spence, the lead author of the study report, in a press release.
In response to the study, some critics have rejected its findings, calling the research “flawed.” As an example, Dr. Steven Nissen, chair of the Department of Cardiovascular Medicine at the Cleveland Clinic Foundation, expressed misgivings about the “very poor quality” of the study “that should not influence patients’ dietary choices.” According to Dr. Nissen, the research depended too heavily on participant’s self-reporting, which is notoriously unreliable, and other dietary and lifestyle factors were not or only insufficiently included.
Similar concerns were raised by Dr. David Frid, a cardiologist at the Cleveland Clinic. He didn’t think egg consumption should be equated to smoking, even though both can contribute to ill heart health. Smoking, he said in an interview with ABCNews.com, causes arteries to become inflamed, which can result in the build-up of plaque, however, in a different way than from cholesterol. Moreover, he said, people who like eggs, often have a preference for other fatty foods. That possibility must be taken into account as well, he added.
In defense of the egg’s reputation, the Egg Nutrition Center and American Egg Board have released a statement, emphasizing the wide range of health benefits from essential vitamins, minerals, protein and antioxidants richly provided by eggs, combined with a relatively low calorie count of 70 calories on average. Even the 2010 Dietary Guidelines for Americans recognizes eggs as “a nutrient-dense food that can be part of a healthful diet,” it says in the statement. Canada’s Food Guide also changed its recommendations to allow for higher egg consumption after the Canadian Egg Marketing Agency voiced objections to the originally proposed guidelines.
Unfortunately, this recent controversy still leaves consumers uncertain about the safety of their egg dishes. In the face of all the pros and cons, it would appear that – as it is so often the case when it comes to food – moderation is the best way to go."
Source : Food & Health with Timi Gustafson R.D
Here is a tip : for an omelette of 3 or 4 eggs, put 2 full one then separate the white from the yolk of the others eggs and mix the whites with the 2 full eggs, add your favorites extra ingredients such as mushrooms, cheese, peas, tomatoes, spinach, potatoes etc.., cook and eat!! Your omelette will be fluffier and lighter than usually but still yummy and maybe healthier (?)!
"For the study, (...), a team of scientists from the University of Western Ontario’s medical school interviewed over 1,200 participants about their egg consumption as well as smoking habits, and then used ultrasound technology to measure the plaque build-up in their arteries.
Why the combination of egg eating and smoking? To give a better perspective on the magnitude of the effects of high cholesterol intake from egg yolk, a comparison to smoking appeared to be an appropriate marker, the researchers wrote in their report."
"Egg yolk is well known for its high dietary cholesterol content – about 185 to 210 milligrams, depending on size. (The recommended limit is 300 milligrams per day.)
Over time, high cholesterol levels can cause plaque buildup in the arteries – as smoking does. In fact, the potential damage from egg yolk is about two-thirds as bad as that from tobacco use, said Dr. David Spence, the lead author of the study report, in a press release.
In response to the study, some critics have rejected its findings, calling the research “flawed.” As an example, Dr. Steven Nissen, chair of the Department of Cardiovascular Medicine at the Cleveland Clinic Foundation, expressed misgivings about the “very poor quality” of the study “that should not influence patients’ dietary choices.” According to Dr. Nissen, the research depended too heavily on participant’s self-reporting, which is notoriously unreliable, and other dietary and lifestyle factors were not or only insufficiently included.
Similar concerns were raised by Dr. David Frid, a cardiologist at the Cleveland Clinic. He didn’t think egg consumption should be equated to smoking, even though both can contribute to ill heart health. Smoking, he said in an interview with ABCNews.com, causes arteries to become inflamed, which can result in the build-up of plaque, however, in a different way than from cholesterol. Moreover, he said, people who like eggs, often have a preference for other fatty foods. That possibility must be taken into account as well, he added.
In defense of the egg’s reputation, the Egg Nutrition Center and American Egg Board have released a statement, emphasizing the wide range of health benefits from essential vitamins, minerals, protein and antioxidants richly provided by eggs, combined with a relatively low calorie count of 70 calories on average. Even the 2010 Dietary Guidelines for Americans recognizes eggs as “a nutrient-dense food that can be part of a healthful diet,” it says in the statement. Canada’s Food Guide also changed its recommendations to allow for higher egg consumption after the Canadian Egg Marketing Agency voiced objections to the originally proposed guidelines.
Unfortunately, this recent controversy still leaves consumers uncertain about the safety of their egg dishes. In the face of all the pros and cons, it would appear that – as it is so often the case when it comes to food – moderation is the best way to go."
Source : Food & Health with Timi Gustafson R.D
Here is a tip : for an omelette of 3 or 4 eggs, put 2 full one then separate the white from the yolk of the others eggs and mix the whites with the 2 full eggs, add your favorites extra ingredients such as mushrooms, cheese, peas, tomatoes, spinach, potatoes etc.., cook and eat!! Your omelette will be fluffier and lighter than usually but still yummy and maybe healthier (?)!
11. Organic food (?)
15 reasons to Eat Organic Food:
1. In study after study, research from independent organizations consistently shows organic food is higher in nutrients than traditional foods. Research shows that organic produce is higher in vitamin C, antioxidants, and the minerals calcium, iron, chromium, and magnesium.
2. They’re free of neurotoxins –toxins that are damaging to brain and nerve cells. A commonly-used class of pesticides called organophosphates was originally developed as a toxic nerve agent during World War I. When there was no longer a need for them in warfare, industry adapted them to kill pests on foods. Many pesticides are still considered neurotoxins.
3. They’re supportive of growing children’s brains and bodies. Children’s growing brains and bodies are far more susceptible to toxins than adults. Choosing organic helps feed their bodies without the exposure to pesticides and genetically-modified organisms, both of which have a relatively short history of use (and therefore safety).
4. They are real food, not pesticide factories. Eighteen percent of all genetically-modified seeds (and therefore foods that grow from them) are engineered to produce their own pesticides. Research shows that these seeds may continue producing pesticides inside your body once you’ve eaten the food grown from them! Foods that are actually pesticide factories…no thanks.
5. The US Environmental Protection Agency (EPA) estimates that pesticides pollute the primary drinking source for half the American population. Organic farming is the best solution to the problem. Buying organic helps reduce pollution in our drinking water.
6. Organic food is earth-supportive (when big business keeps their hands out of it). Organic food production has been around for thousands of years and is the sustainable choice for the future. Compare that to modern agricultural practices that are destructive of the environment through widespread use of herbicides, pesticides, fungicides, and fertilizers and have resulted in drastic environmental damage in many parts of the world.
7. Organic food choices grown on small-scale organic farms help ensure independent family farmers can create a livelihood. Consider it the domestic version of fair trade.
8. Most organic food simply tastes better than the pesticide-grown counterparts.
9. Organic food is not exposed to gas-ripening like some non-organic fruits and vegetables (like bananas)
10. Organic farms are safer for farm workers. Research at the Harvard School of Public Health found a 70 percent increase in Parkinson’s disease among people exposed to pesticides. Choosing organic foods means that more people will be able to work on farms without incurring the higher potential health risk of Parkinson’s or other illnesses.
11. Organic food supports wildlife habitats. Even with commonly used amounts of pesticides, wildlife is being harmed by exposure to pesticides.
12. Eating organic may reduce your cancer risk. The US Environmental Protection Agency (EPA) considers 60% of herbicides, 90% of fungicides, and 30 percent of insecticides potentially cancer-causing. It is reasonable to think that the rapidly increasing rates of cancer are at least partly linked to the use of these carcinogenic pesticides.
13. Choosing organic meat lessens your exposure to antibiotics, synthetic hormones, and drugs that find their way into the animals and ultimately into you.
14. Organic food is tried and tested. By some estimates genetically-modified food makes up 80% of the average person’s food consumption. Genetic modification of food is still experimental. Avoid being part of this wide scale and uncontrolled experiment.
15. Organic food supports greater biodiversity. Diversity is fundamental to life on this planet. Genetically-modified and non-organic food is focused on high yield monoculture and is destroying biodiversity."
Source : http://www.care2.com/greenliving/15-reasons-to-eat-organic-food.html#ixzz2VC6gOc2i
20 Foods we should buy organic:
- Apples
- Strawberries
- Grappes and wine
- Peaches
- Celery
- Pears
- Spinach
- Sweet Bell Peppers
- Potatoes
- Cherries Tomatoes
- Hot Pepper
- Squashes & Courgettes
- Leafy Greens, Kale & Collard
- Nectarines
- Milk and dairy
- Cucombers
- Blueberries
- Fatty meats
- Coffee
- Chocolate
16 Foods we don't need to buy organic :
1. Bananas
2. Kiwi
3. Mangoes
4. Papaya
5. Pineapple
6. Asparagus
7. Avocado
8. Broccoli
9. Cauliflower
10. Corn
11. Onions
12. Peas
13. Watermelon
14. Mushrooms
15. Grapefruit
16. sweet potatoes
Read more about the foods you don't need to buy organic : http://www.marksdailyapple.com/7-foods-you-dont-need-to-buy-organic/#axzz2UxEASe5G
1. In study after study, research from independent organizations consistently shows organic food is higher in nutrients than traditional foods. Research shows that organic produce is higher in vitamin C, antioxidants, and the minerals calcium, iron, chromium, and magnesium.
2. They’re free of neurotoxins –toxins that are damaging to brain and nerve cells. A commonly-used class of pesticides called organophosphates was originally developed as a toxic nerve agent during World War I. When there was no longer a need for them in warfare, industry adapted them to kill pests on foods. Many pesticides are still considered neurotoxins.
3. They’re supportive of growing children’s brains and bodies. Children’s growing brains and bodies are far more susceptible to toxins than adults. Choosing organic helps feed their bodies without the exposure to pesticides and genetically-modified organisms, both of which have a relatively short history of use (and therefore safety).
4. They are real food, not pesticide factories. Eighteen percent of all genetically-modified seeds (and therefore foods that grow from them) are engineered to produce their own pesticides. Research shows that these seeds may continue producing pesticides inside your body once you’ve eaten the food grown from them! Foods that are actually pesticide factories…no thanks.
5. The US Environmental Protection Agency (EPA) estimates that pesticides pollute the primary drinking source for half the American population. Organic farming is the best solution to the problem. Buying organic helps reduce pollution in our drinking water.
6. Organic food is earth-supportive (when big business keeps their hands out of it). Organic food production has been around for thousands of years and is the sustainable choice for the future. Compare that to modern agricultural practices that are destructive of the environment through widespread use of herbicides, pesticides, fungicides, and fertilizers and have resulted in drastic environmental damage in many parts of the world.
7. Organic food choices grown on small-scale organic farms help ensure independent family farmers can create a livelihood. Consider it the domestic version of fair trade.
8. Most organic food simply tastes better than the pesticide-grown counterparts.
9. Organic food is not exposed to gas-ripening like some non-organic fruits and vegetables (like bananas)
10. Organic farms are safer for farm workers. Research at the Harvard School of Public Health found a 70 percent increase in Parkinson’s disease among people exposed to pesticides. Choosing organic foods means that more people will be able to work on farms without incurring the higher potential health risk of Parkinson’s or other illnesses.
11. Organic food supports wildlife habitats. Even with commonly used amounts of pesticides, wildlife is being harmed by exposure to pesticides.
12. Eating organic may reduce your cancer risk. The US Environmental Protection Agency (EPA) considers 60% of herbicides, 90% of fungicides, and 30 percent of insecticides potentially cancer-causing. It is reasonable to think that the rapidly increasing rates of cancer are at least partly linked to the use of these carcinogenic pesticides.
13. Choosing organic meat lessens your exposure to antibiotics, synthetic hormones, and drugs that find their way into the animals and ultimately into you.
14. Organic food is tried and tested. By some estimates genetically-modified food makes up 80% of the average person’s food consumption. Genetic modification of food is still experimental. Avoid being part of this wide scale and uncontrolled experiment.
15. Organic food supports greater biodiversity. Diversity is fundamental to life on this planet. Genetically-modified and non-organic food is focused on high yield monoculture and is destroying biodiversity."
Source : http://www.care2.com/greenliving/15-reasons-to-eat-organic-food.html#ixzz2VC6gOc2i
20 Foods we should buy organic:
- Apples
- Strawberries
- Grappes and wine
- Peaches
- Celery
- Pears
- Spinach
- Sweet Bell Peppers
- Potatoes
- Cherries Tomatoes
- Hot Pepper
- Squashes & Courgettes
- Leafy Greens, Kale & Collard
- Nectarines
- Milk and dairy
- Cucombers
- Blueberries
- Fatty meats
- Coffee
- Chocolate
16 Foods we don't need to buy organic :
1. Bananas
2. Kiwi
3. Mangoes
4. Papaya
5. Pineapple
6. Asparagus
7. Avocado
8. Broccoli
9. Cauliflower
10. Corn
11. Onions
12. Peas
13. Watermelon
14. Mushrooms
15. Grapefruit
16. sweet potatoes
Read more about the foods you don't need to buy organic : http://www.marksdailyapple.com/7-foods-you-dont-need-to-buy-organic/#axzz2UxEASe5G
12. What we should know about cooking oils...
This is not exhaustive, but intended to convey only the most important information as relating to the impact of oils on health, especially cooking oils.
Polyunsaturated fatty acids (PUFA):
PUFAs are easily oxidized by oxygen and heat, and form much higher amounts of toxic lipid peroxides than saturated or monounsaturated oils. These lipid peroxides cause oxidative damage, and their intake needs to be minimized. Some oils, such as canola and perilla, are high in alpha linolenic acid, which when heated, can lead to the formation of carcinogens and mutagens.
Oils high in PUFAs have to be manufactured, transported, and stored very carefully to be safe for eating. Ideally, PUFAs should be kept air-tight/oxygen-free and cold. PUFAs are not generally bad for you unless they are oxidized. All PUFAs that have been cooked with are oxidized and therefore bad.
PUFAs are considered damaged if at any stage in the manufacturing or transport and handling or use the oil has been exposed to excessive oxygen or heat. The same goes for nuts or seeds with a high PUFA content, although they are slightly more self-protected than naked oils.
Omega 3 and omega 6 oils are PUFAs. Many omega 3 oils have very beneficial effects, provided they are undamaged and handled very carefully, minimizing exposure to air and light and heat. For example, evening primrose oil is a commonly used supplement. Keep it in the fridge, and make sure it was not processed with heat.
Omega 6 oils are found abundantly in corn, soy, canola, sunflower, safflower and other commercially used cooking oils. The problem is that people are consuming too much of these oils, thus throwing off their omega 3 to omega 6 ratio. The proper balance is fats in a body is important, as if our fat balance is off, cell membranes and other cellular processes do not function quite as well. People today eat way too much omega 6 oils. The ideal ratio of omega 3 to omega 6 is about 1:4.
Part of the problem with commercial meats is that the animals are fed corn or soy, which not only are bad because they are GMO, but also bad because the ratio of omega 3 to omega 6 is imbalanced, and there is thus too much omega 6 and too little omega 3 in the resulting meat. People buying meat should look not only for organic, but also for free range.
Approximate PUFA content of various oils and fats:
Evening Primrose oil (81% PUFA)
Hemp oil (80% PUFA)
Flax oil (72% PUFA)
Grapeseed oil (71% PUFA)
Chia oil (70% PUFA)
Safflower oil (75% PUFA)
Sunflower oil (65% PUFA)
Perilla oil (63% PUFA)
Corn oil (59% PUFA)
Soybean oil (58% PUFA)
Pumpkin oil (57% PUFA)
Walnut oil (55-63% PUFA)
Cottonseed oil (50% PUFA)
Sesame oil (41-45% PUFA)
Canola oil (30-37% PUFA)
Rice bran oil (36% PUFA)
Beech nut oil (32% PUFA)
Peanut oil (29-32% PUFA)
Pecan oil (29% PUFA)
Brazil nut oil (24-36% PUFA, 24% SAFA)
Pistachio oil (19% PUFA)
Cashew oil (17% PUFA, 20% SAFA)
Almond oil (17% PUFA, 8% SAFA)
Duck fat (13% PUFA, 1% cholesterol)
Lard (12% PUFA, 41% SAFA, 1% cholesterol)
Filbert oil (10-16% PUFA)
Avocado oil (10% PUFA)
Macadamia oil (10% PUFA, 15% SAFA)
Goose fat (10% PUFA, 1% cholesterol)
Palm oil (8% PUFA, 50% SAFA)
Olive oil (8% PUFA, 14% SAFA)
Butter (4% PUFA, 50% SAFA)
Ghee (4% PUFA, 48% SAFA, 2% cholesterol)
Cocoa Butter (3% PUFA, 60% SAFA)
Coconut oil (2-3% PUFA, 92% SAFA, 0% cholesterol)
Palm kernel oil (2% PUFA, 82% SAFA)
Oils to Avoid:
Avoid food cooked in any oil over a 20% PUFA content: soy, canola, perilla, safflower, sunflower, corn, walnut oil, rice bran oil, and/or peanut oil. Ideally, choose oils that have a PUFA content of 10% or less for cooking. The higher the PUFA content of an oil, the more delicate it is, and the more carefully it should be handled. This means it needs to be kept airtight and refrigerated.
Canola oil is about 21% linoleic acid, and 7-10% alpha linolenic acid; and alpha-linolenic acid is an omega-3 PUFA which should NEVER be heated.
Avoid margarine and any oil that is hydrogenated, and any 'vegetable' oil. Do not use any oil that smells rancid. Most restaurants use vegetable oil, which is usually soy in North America. Other restaurants use canola oil, and this is more so in Canada. Avoid fried food if possible. Unfortunately, avoiding bad oils will probably mean not eating out except at very select restaurants that use good oils.
Oils to Cook With:
The best oils to cook with are the ones lowest in PUFA. But be aware that manufacturing and extraction processes can affect the quality of the oil. Always choose organic virgin grade oil if possible. Organic Virgin Coconut Oil is widely available, and is very reasonably priced.
Feel free to eat small to moderate amounts of raw organic nuts and seeds: cashews, pecans, filberts, macadamia nuts, almonds, walnuts, chia. Do not cook any nut or seed with a high PUFA content. This is calculated by considering the percentage of PUFA in the oil, and the percentage of oil in the nut or seed. Avoid cooking with walnuts, sunflower seeds, sesame seeds, pumpkin seeds, chia, flax. Cashews, macadamia, filbert, almond, and pistachio can be cooked with if one must cook with nuts. Pecan and peanut are less ideal to cook with. People do cook with sesame seeds in small amounts, but remember that almost a quarter of the volume is PUFAs. About half the volume of a sunflower seed is PUFAs, and for walnuts it is just over a quarter.
Cook with virgin coconut oil, organic ghee, organic free range lard, free range goose or duck fat. Drizzle organic virgin olive oil over your food after it is done cooking, or if desired, sesame oil can be used for flavor. Other gourmet oils not mentioned can also be used in small amounts drizzled over food, but not for cooking unless low in PUFA. Coconut oil is good for stove-top cooking as well as baking. Almond oil, macadamia oil, virgin palm oil, and olive oil can be baked with but are less ideal for the stove-top. Walnut oil must NEVER be heated; treat it as delicately as flax oil.
Many poor quality commercial ghees have measurable amounts of trans fat, which could be due to adulteration with vegetable oils. But properly made quality ghee has been shown to decrease cholesterol levels and increase excretion of bile. Ghee can also lower prostaglandin levels and decrease secretion of leukotrienes, both of which are mediators of inflammation. Wistar rats fed native and oxidized ghee showed that a 10% ghee-supplemented diet decreased arachidonic acid levels in macrophage phospholipids. This being said, some people may experience higher triglyceride levels with ghee, so if you consume ghee, do so in moderation. It is important that ghee be organic, as non-organic butter and therefore non-organic ghee is high in PCBs.
Benefits of Healthy Oils:
Studies have shown that moderate (not high) fat diets can promote weight loss. Coconut oil has the added benefit of being high in medium chain fats that the body preferentially burns for energy instead of storing as fat. One to four teaspoons of good oil with each meal is very reasonable. Olive oil is high in monounsaturated fats, which are beneficial in small to moderate amounts. Avoid taking in any extra processed or heat damaged polyunsaturated fat as much as possible.
Good fats and oils are very important, as they are required for absorption of fat soluble vitamins. The cells in our body also require good fats in the cell membrane. We cannot live without fat."
Source : http://www.kumc.edu/school-of-medicine/integrative-medicine/health-topics/healthy-cooking-oils.html
Polyunsaturated fatty acids (PUFA):
PUFAs are easily oxidized by oxygen and heat, and form much higher amounts of toxic lipid peroxides than saturated or monounsaturated oils. These lipid peroxides cause oxidative damage, and their intake needs to be minimized. Some oils, such as canola and perilla, are high in alpha linolenic acid, which when heated, can lead to the formation of carcinogens and mutagens.
Oils high in PUFAs have to be manufactured, transported, and stored very carefully to be safe for eating. Ideally, PUFAs should be kept air-tight/oxygen-free and cold. PUFAs are not generally bad for you unless they are oxidized. All PUFAs that have been cooked with are oxidized and therefore bad.
PUFAs are considered damaged if at any stage in the manufacturing or transport and handling or use the oil has been exposed to excessive oxygen or heat. The same goes for nuts or seeds with a high PUFA content, although they are slightly more self-protected than naked oils.
Omega 3 and omega 6 oils are PUFAs. Many omega 3 oils have very beneficial effects, provided they are undamaged and handled very carefully, minimizing exposure to air and light and heat. For example, evening primrose oil is a commonly used supplement. Keep it in the fridge, and make sure it was not processed with heat.
Omega 6 oils are found abundantly in corn, soy, canola, sunflower, safflower and other commercially used cooking oils. The problem is that people are consuming too much of these oils, thus throwing off their omega 3 to omega 6 ratio. The proper balance is fats in a body is important, as if our fat balance is off, cell membranes and other cellular processes do not function quite as well. People today eat way too much omega 6 oils. The ideal ratio of omega 3 to omega 6 is about 1:4.
Part of the problem with commercial meats is that the animals are fed corn or soy, which not only are bad because they are GMO, but also bad because the ratio of omega 3 to omega 6 is imbalanced, and there is thus too much omega 6 and too little omega 3 in the resulting meat. People buying meat should look not only for organic, but also for free range.
Approximate PUFA content of various oils and fats:
Evening Primrose oil (81% PUFA)
Hemp oil (80% PUFA)
Flax oil (72% PUFA)
Grapeseed oil (71% PUFA)
Chia oil (70% PUFA)
Safflower oil (75% PUFA)
Sunflower oil (65% PUFA)
Perilla oil (63% PUFA)
Corn oil (59% PUFA)
Soybean oil (58% PUFA)
Pumpkin oil (57% PUFA)
Walnut oil (55-63% PUFA)
Cottonseed oil (50% PUFA)
Sesame oil (41-45% PUFA)
Canola oil (30-37% PUFA)
Rice bran oil (36% PUFA)
Beech nut oil (32% PUFA)
Peanut oil (29-32% PUFA)
Pecan oil (29% PUFA)
Brazil nut oil (24-36% PUFA, 24% SAFA)
Pistachio oil (19% PUFA)
Cashew oil (17% PUFA, 20% SAFA)
Almond oil (17% PUFA, 8% SAFA)
Duck fat (13% PUFA, 1% cholesterol)
Lard (12% PUFA, 41% SAFA, 1% cholesterol)
Filbert oil (10-16% PUFA)
Avocado oil (10% PUFA)
Macadamia oil (10% PUFA, 15% SAFA)
Goose fat (10% PUFA, 1% cholesterol)
Palm oil (8% PUFA, 50% SAFA)
Olive oil (8% PUFA, 14% SAFA)
Butter (4% PUFA, 50% SAFA)
Ghee (4% PUFA, 48% SAFA, 2% cholesterol)
Cocoa Butter (3% PUFA, 60% SAFA)
Coconut oil (2-3% PUFA, 92% SAFA, 0% cholesterol)
Palm kernel oil (2% PUFA, 82% SAFA)
Oils to Avoid:
Avoid food cooked in any oil over a 20% PUFA content: soy, canola, perilla, safflower, sunflower, corn, walnut oil, rice bran oil, and/or peanut oil. Ideally, choose oils that have a PUFA content of 10% or less for cooking. The higher the PUFA content of an oil, the more delicate it is, and the more carefully it should be handled. This means it needs to be kept airtight and refrigerated.
Canola oil is about 21% linoleic acid, and 7-10% alpha linolenic acid; and alpha-linolenic acid is an omega-3 PUFA which should NEVER be heated.
Avoid margarine and any oil that is hydrogenated, and any 'vegetable' oil. Do not use any oil that smells rancid. Most restaurants use vegetable oil, which is usually soy in North America. Other restaurants use canola oil, and this is more so in Canada. Avoid fried food if possible. Unfortunately, avoiding bad oils will probably mean not eating out except at very select restaurants that use good oils.
Oils to Cook With:
The best oils to cook with are the ones lowest in PUFA. But be aware that manufacturing and extraction processes can affect the quality of the oil. Always choose organic virgin grade oil if possible. Organic Virgin Coconut Oil is widely available, and is very reasonably priced.
Feel free to eat small to moderate amounts of raw organic nuts and seeds: cashews, pecans, filberts, macadamia nuts, almonds, walnuts, chia. Do not cook any nut or seed with a high PUFA content. This is calculated by considering the percentage of PUFA in the oil, and the percentage of oil in the nut or seed. Avoid cooking with walnuts, sunflower seeds, sesame seeds, pumpkin seeds, chia, flax. Cashews, macadamia, filbert, almond, and pistachio can be cooked with if one must cook with nuts. Pecan and peanut are less ideal to cook with. People do cook with sesame seeds in small amounts, but remember that almost a quarter of the volume is PUFAs. About half the volume of a sunflower seed is PUFAs, and for walnuts it is just over a quarter.
Cook with virgin coconut oil, organic ghee, organic free range lard, free range goose or duck fat. Drizzle organic virgin olive oil over your food after it is done cooking, or if desired, sesame oil can be used for flavor. Other gourmet oils not mentioned can also be used in small amounts drizzled over food, but not for cooking unless low in PUFA. Coconut oil is good for stove-top cooking as well as baking. Almond oil, macadamia oil, virgin palm oil, and olive oil can be baked with but are less ideal for the stove-top. Walnut oil must NEVER be heated; treat it as delicately as flax oil.
Many poor quality commercial ghees have measurable amounts of trans fat, which could be due to adulteration with vegetable oils. But properly made quality ghee has been shown to decrease cholesterol levels and increase excretion of bile. Ghee can also lower prostaglandin levels and decrease secretion of leukotrienes, both of which are mediators of inflammation. Wistar rats fed native and oxidized ghee showed that a 10% ghee-supplemented diet decreased arachidonic acid levels in macrophage phospholipids. This being said, some people may experience higher triglyceride levels with ghee, so if you consume ghee, do so in moderation. It is important that ghee be organic, as non-organic butter and therefore non-organic ghee is high in PCBs.
Benefits of Healthy Oils:
Studies have shown that moderate (not high) fat diets can promote weight loss. Coconut oil has the added benefit of being high in medium chain fats that the body preferentially burns for energy instead of storing as fat. One to four teaspoons of good oil with each meal is very reasonable. Olive oil is high in monounsaturated fats, which are beneficial in small to moderate amounts. Avoid taking in any extra processed or heat damaged polyunsaturated fat as much as possible.
Good fats and oils are very important, as they are required for absorption of fat soluble vitamins. The cells in our body also require good fats in the cell membrane. We cannot live without fat."
Source : http://www.kumc.edu/school-of-medicine/integrative-medicine/health-topics/healthy-cooking-oils.html
13. Is DARK CHOCOLATE good for us?
there is a large amount of scientific evidence to support the beneficial effect of chocolate on the cardiovascular system. However, not all chocolate is created equal and it is important to choose the right type, the darker the better, to get the cardio protective effects. It is also essential to remember that despite its apparent health benefits, chocolate is a high calorie and fat food, and therefore is likely to contribute to weight gain if eaten in excess. Weight gain is linked to a higher risk of heart disease and other lifestyle diseases, so being overweight is likely to undo any benefits that are received from a healthy dose of chocolate. The key is moderation, the right type of chocolate, exercise and a healthy diet overall.
Why is dark chocolate good for us?
Dark chocolate, particularly varieties that are less processed, are high in compounds called flavanoids. These are found in fruit and vegetables and have a role in protecting plants against environmental toxins. The main type of flavanoid found in cocoa bean and therefore chocolate are flavanols. These are also found in high levels in foods such as cranberries, apples, peanuts, onions, tea and red wine.
What are the effects of Flavanols?
Flavanols act as antioxidants and are thought to protect the body against damaging effects caused by free radicals. Free radicals are generated by the body by normal processes, but are also present in environmental contaminants. If free radical levels are too high in the body, and there are not enough antioxidants present to offset the oxidation caused by these compounds, damage can occur to the body. This can cause changes such as cholesterol forming on the walls of blood vessels or even cancer.
Various studies have found that flavanols not only function as antioxidants and have a role in protecting the heart, but may also have other beneficial effects such as lowering blood pressure, lowering risk of blood clots and improving blood flow to vital organs.
Dark chocolate that is high in flavanols is thought to be beneficial in :
- Lowering blood pressure
- Decreasing risk of cardiovascular disease- the same decrease as was found with doing 30minutes of exercise daily over five years.
- Lowering blood sugar levels
- Lowering ‘bad’ LDL cholesterol
- Increasing ‘good’ HDL cholesterol
- Increasing blood flow to the skin, and therefore improving skin integrity
- Possibly decreasing the sensitivity of skin to UV light.
Why is dark chocolate better than other varieties?
Flavanols are present in large amounts in cocoa beans and give cocoa its very strong, almost bitter taste. During the processing of commercial chocolate, several steps take place to reduce this flavour as it is deemed unpalatable, and in fact bears little resemblance to the sweet taste of chocolate that most people are used to. By the time the beans have been fermented, alkalized and roasted, most of the flavanols have been lost.
It is widely believe that dark chocolate contains the highest level of these flavanols, due to the higher cocoa content. However, recently it has been suggested that in fact some dark chocolates may be lower in flavanols than some milk varieties if they are overly processed. However, from the supermarket shelves it is impossible to tell which chocolates are processed more than others, hence from a consumer perspective, the best choice is still likely to be dark chocolate with the highest percentage of cocoa possible, particularly when compared to milk chocolates that has a high percentage of fat and sugar. When choosing cocoa powders, the less processed the better is once again the rule, as the alkalizing Dutch processing used in many commercial cocoa powders has also been shown to decrease flavanols.
White chocolate and milk chocolate generally exhibit lower amounts of flavanols due to their lower cocoa content. It has also been suggested that milk may interfere with the absorption of antioxidants from chocolate, so chocolates such as milk and white, which contain high levels of milk solids are likely to have less beneficial effects.
Does fat in chocolate undo protective effects from antioxidants?
Chocolate is high in fat, but it has been suggested that this fat is not as harmful to the body as once thought. In good quality chocolate, the fat comes from cocoa butter and contains heart healthy oleic acids, as well as unhealthy saturated fats, stearic and palmitic acids. Saturated fats are known to increase unhealthy LDL cholesterol; however, research is now suggesting that stearic acid appears to have no effect on cholesterol. Palmitic acid however, does raise cholesterol levels, but as this is only one third of the fat in chocolate, the effects may not be as bad as was originally proposed.
How much is too much?
Since chocolate is high in fat, some of which can contribute to increased LDL cholesterol levels, as well as high in calories, it is not wise to start bingeing on large amounts of chocolate, even if it does have some benefits. A high intake of chocolate is likely to contribute to weight gain, which is a strong risk factor for heart disease, so some caution must be taken.
Unfortunately, there is no established healthy serving size for chocolate that gives enough flavanols to offer health benefits but minimizes weight gain and negative effects of saturated fats. The normal recommendation is a moderate intake of chocolate of around one ounce a few times per week. It is also essential that this is dark chocolate, not a highly processed milk chocolate bar filled with caramel and nuts. These types of chocolate are much higher in fat and calories and are less likely to give any health benefits due to lower cocoa content. Try to swap another sweet treat for a small amount of dark chocolate, so as to minimize the additional calories.
Remember to include other high flavanoid foods, such as apples, tea and red wine in your diet in addition to chocolate for maximum benefits. Fruit, vegetables and tea provide more flavanoids than chocolate and are also packed full of vitamins and minerals, low in calories and virtually fat free."
Source : http://www.caloriesecrets.net/is-dark-chocolate-good-for-you/
Why is dark chocolate good for us?
Dark chocolate, particularly varieties that are less processed, are high in compounds called flavanoids. These are found in fruit and vegetables and have a role in protecting plants against environmental toxins. The main type of flavanoid found in cocoa bean and therefore chocolate are flavanols. These are also found in high levels in foods such as cranberries, apples, peanuts, onions, tea and red wine.
What are the effects of Flavanols?
Flavanols act as antioxidants and are thought to protect the body against damaging effects caused by free radicals. Free radicals are generated by the body by normal processes, but are also present in environmental contaminants. If free radical levels are too high in the body, and there are not enough antioxidants present to offset the oxidation caused by these compounds, damage can occur to the body. This can cause changes such as cholesterol forming on the walls of blood vessels or even cancer.
Various studies have found that flavanols not only function as antioxidants and have a role in protecting the heart, but may also have other beneficial effects such as lowering blood pressure, lowering risk of blood clots and improving blood flow to vital organs.
Dark chocolate that is high in flavanols is thought to be beneficial in :
- Lowering blood pressure
- Decreasing risk of cardiovascular disease- the same decrease as was found with doing 30minutes of exercise daily over five years.
- Lowering blood sugar levels
- Lowering ‘bad’ LDL cholesterol
- Increasing ‘good’ HDL cholesterol
- Increasing blood flow to the skin, and therefore improving skin integrity
- Possibly decreasing the sensitivity of skin to UV light.
Why is dark chocolate better than other varieties?
Flavanols are present in large amounts in cocoa beans and give cocoa its very strong, almost bitter taste. During the processing of commercial chocolate, several steps take place to reduce this flavour as it is deemed unpalatable, and in fact bears little resemblance to the sweet taste of chocolate that most people are used to. By the time the beans have been fermented, alkalized and roasted, most of the flavanols have been lost.
It is widely believe that dark chocolate contains the highest level of these flavanols, due to the higher cocoa content. However, recently it has been suggested that in fact some dark chocolates may be lower in flavanols than some milk varieties if they are overly processed. However, from the supermarket shelves it is impossible to tell which chocolates are processed more than others, hence from a consumer perspective, the best choice is still likely to be dark chocolate with the highest percentage of cocoa possible, particularly when compared to milk chocolates that has a high percentage of fat and sugar. When choosing cocoa powders, the less processed the better is once again the rule, as the alkalizing Dutch processing used in many commercial cocoa powders has also been shown to decrease flavanols.
White chocolate and milk chocolate generally exhibit lower amounts of flavanols due to their lower cocoa content. It has also been suggested that milk may interfere with the absorption of antioxidants from chocolate, so chocolates such as milk and white, which contain high levels of milk solids are likely to have less beneficial effects.
Does fat in chocolate undo protective effects from antioxidants?
Chocolate is high in fat, but it has been suggested that this fat is not as harmful to the body as once thought. In good quality chocolate, the fat comes from cocoa butter and contains heart healthy oleic acids, as well as unhealthy saturated fats, stearic and palmitic acids. Saturated fats are known to increase unhealthy LDL cholesterol; however, research is now suggesting that stearic acid appears to have no effect on cholesterol. Palmitic acid however, does raise cholesterol levels, but as this is only one third of the fat in chocolate, the effects may not be as bad as was originally proposed.
How much is too much?
Since chocolate is high in fat, some of which can contribute to increased LDL cholesterol levels, as well as high in calories, it is not wise to start bingeing on large amounts of chocolate, even if it does have some benefits. A high intake of chocolate is likely to contribute to weight gain, which is a strong risk factor for heart disease, so some caution must be taken.
Unfortunately, there is no established healthy serving size for chocolate that gives enough flavanols to offer health benefits but minimizes weight gain and negative effects of saturated fats. The normal recommendation is a moderate intake of chocolate of around one ounce a few times per week. It is also essential that this is dark chocolate, not a highly processed milk chocolate bar filled with caramel and nuts. These types of chocolate are much higher in fat and calories and are less likely to give any health benefits due to lower cocoa content. Try to swap another sweet treat for a small amount of dark chocolate, so as to minimize the additional calories.
Remember to include other high flavanoid foods, such as apples, tea and red wine in your diet in addition to chocolate for maximum benefits. Fruit, vegetables and tea provide more flavanoids than chocolate and are also packed full of vitamins and minerals, low in calories and virtually fat free."
Source : http://www.caloriesecrets.net/is-dark-chocolate-good-for-you/
14- QUINOA RECENT STUDIES
What's New and Beneficial About Quinoa
What's New and Beneficial About Quinoa
- The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as "The International Year of the Quinoa." Proposed by the government of Bolivia and receiving strong support from many Central and South American countries, quinoa has now been singled out by the FAO as a food with "high nutritive value," impressive biodiversity, and an important role to play in the achievement of food security worldwide. We realize that quinoa remains unfamiliar to many people, especially in the practical sense of cooking and recipes. But we hope that situation will change, given the remarkable nature of this easily-prepared, nutrient-rich food.
- Researchers have recently taken a close look at certain antioxidant phytonutrients in quinoa, and two flavonoid—quercetin and kaempferol—are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry.
- Recent studies are providing us with a greatly expanded list of anti-inflammatory phytonutrients in quinoa. This unique combination of anti-inflammatory compounds in quinoa may be the key to understanding preliminary animal studies that show decreased risk of inflammation-related problems (including obesity) when animals are fed quinoa on a daily basis. The list of anti-inflammatory phytonutrients in quinoa is now known to include: polysaccharides like arabinans and rhamnogalacturonans; hydroxycinnamic and hydroxybenzoic acids; flavonoids like quercetin and kaempferol; and saponins including molecules derived from oleanic acid, hederagenin and serjanic acid. Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), are also provided by quinoa.
- In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid). Quinoa can also provide small amounts of the omega-3 fatty acid, alpha-linolenic acid (ALA). Given this higher fat content, researchers initially assumed that quinoa would be more susceptible to oxidation and resulting nutrient damage. However, recent studies have shown that quinoa does not get oxidized as rapidly as might be expected given its higher fat content. This finding is great news from a nutritional standpoint. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa's fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. Food scientists have speculated that it is the diverse array of antioxidants found in quinoa—including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol—that contribute to this oxidative protection.
