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Red Wine: The Good, The Bad And The Ulgy

1 serving of red wine is 5 fl.oz.

The Good:
⌼ Red wine may reduce one's risk of death by heart disease by 35%. (1) (2)
⌼ Red wine is an excellent source of heart-boosting compounds (antioxidants) such      
     as resveratrol, procyanidins, and quercetin.
⌼ Red wine can serve as a blood thinner due to the resveratrol content.
⌼ Red wine can improve one's cholesterol profile. 


The Bad:
⌼ Red wine is not a calorie-free beverage. 4-fluid ounces (1/2 cup) of red wine contains about 100-120 kilocalories (100-200 calories).
Taking into consideration, the average person consumes 2 or 3 full glasses of wine per sitting, it can certainly be a hidden source of calories, whether, it is consumed with a meal or not.

The Ugly:
⌼ Excessive consumption of wine or any alcohol:
      ⌦ harms the liver (liver cirrhosis)
      ⌦ can lead to addiction
      ⌦ can lead to high blood pressure
      ⌦ can shorten one's life span (death)

Note: Excessive consumption of wine is defined as: 
     ⌦ For men: Consuming  at least 15 drinks per week (2 or more per day). 
     ⌦ For women: Consuming at least 8 drinks per week. (CDC)

What to do:
Stick to the Dietary Guidelines of having:
    ⌦ No more than 1 drink a day for females- (1 drink=  5 fl oz)
    ⌦ No more than 2 drinks a day for males
**Aaron Berdofe recommends persons have red wine with food or a meal, to help them stay within the daily limit. 

Keep in mind:
❐ One standard drink is defined as 5 fl. oz (150 mL)
❐ A standard 25 fl.oz  (750 mL) bottle of wine has about 5 glasses worth  of wine 
❐ One standard drink  contains 100-120 kilocalories.
❐ A standard bottle (25 fl.oz) contains 500 -600 kilocalories

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Read More:
Schaeffer, Juliann. 2011. To Good Wine … and Better Health — The Case for Moderate Wine Consumption. Today's Dietitian. 13:8; p32 - 37 http://viewer.zmags.com/publication/9d2fca7d#/9d2fca7d/32
or http://www.todaysdietitian.com/newarchives/080111p32.shtml

Calories in Cocktails, Hard Liquor & Wine

Did you overindulge a little bit last night by throwing back one too many cocktails? #Alcoholcalories

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The Secret to Radiant Skin.

TROPICAL FRUIT: Guava, Five Finger, Orange and Watermelon
Just think how great your skin and bowels will feel after eating this throughout the day.
source

Having a bowl of tasty tropical fruit each day is a great way to achieve radiant, glowing and healthy skin.

Tropical fruit are sun-ripen and most are loaded with vitamin C, A, lycopene and potassium. These compounds play a vital role in the general appearance of the skin.

Vitamin C is needed for collagen synthesis. Collagen makes up 70% of the human skin, however, it is the protein that forms the basis of the skin. During a vitamin C deficiency (scurvy), the skin tends to be very wrinkly.

Vitamin A helps to make the skin appear smooth and even-toned.

Lycopene is a strong antioxidant that helps reduce premature ageing of the skin by reducing the amount of UV rays the skin absorbs. 

Potassium helps keep the skin moist and pimple free. This mineral is one of the major minerals needed by the body. It is essential to regulating blood pressure and blood flow within the body. 

Nevertheless have a read of the following article summary for more.
1) Fresh faced: Looking younger for longer. 2014.  http://www.sciencedaily.com/releases/2014/01/140110103526.htm
2) Vitamin A Helps Reduce Wrinkles Associated With Natural Skin Ageing.2007. http://www.sciencedaily.com/releases/2007/05/070521162324.htm
3) Good Food, Good Skin. 2007. http://www.sciencedaily.com/releases/2007/11/071109201438.htm

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When dairy is not an option, get creative!

When Dairy Is Not An Option, Get Creative!

① Indulge in Milk Alternatives
Nutrition-wise, not all non-dairy milk alternatives are created equally. Calcium-fortified soy milk often comes out on top due to, its nutrient-profile being similar to milk. Given the controversy surrounding soy consumption, the second best milk would be fortified hemp milk. If neither of these interest you, your other option is to forgo the milk alternatives. 
Reason being, options such as almond, rice, coconut and 7-grain milks contain little protein, and often laden with water.  Nevertheless, read the ingredient list, compare prices and the Nutrition Facts to help select beverages that provide ample amounts of  calcium, protein, vitamin D and B12 per serving.
✑ Suggested Reading: Commercial Non-Dairy 'Milk' Substitutes

② Have A Glass Of Fortified Orange Juice

Calcium and vitamin D-fortified orange juice is a fruity way to meet calcium and vitamin D

needs. It is essential to choose an orange juice that contains both vitamin D and calcium because vitamin D is required for the body absorb calcium.
As such, always choose unsweetened or 100% fortified orange juice (no-sugar added) and limit consumption to 6 fl.oz for children and 8 fl. oz for adults in a sitting. 
Here are some brands to look out for Tropicana Pure Premium , Florida' Natural Orange Juice.

③ Have A Bowl of Fortified ready-to- eat Cereal
Fortified cereals are a great way to get the micro-nutrients normally present in dairy since most can be eaten dry as a mid-morning snack or mid-afternoon snack. Seeing, that this category of food can be hidden sources of added sugar and sodium. Always read the Nutrition facts panel choose cereals that provide at least 10% Daily Value (%DV) for vitamin D, vitamin B12, phosphorus, calcium, riboflavin. Choose those than contain at least 2 grams fibre and less than 8 grams sugars per serving listed.

④ Adopt A Green Veggie.
Dark, green vegetables are loaded with nutrients such as calcium, iron, magnesium etc. Admittedly, the taste of dark green vegetables may be a turn off for many, as some can be bitter. Nevertheless, experiment with them to find at least 3 ways you and the family will enjoy them. 

For example: 
i) Kale can be tolerable when baked- kale chips
ii) Spinach can be tolerable when added to one-pot dishes-spinach rice
iii) Steamed Broccoli can be tolerable when eaten with hummus- recipe
iv) Dasheen leaves are tolerable when eaten as callaloo

Also vary the types of greens consumed. 
Options: Beet greens, dasheen leaves, okro, kale, lettuce, spinach, bhaji, mustard greens, broccoli and patchoi.
Food preparation options: smoothies, sautéed, baked, dairy-free quiches, fresh salads,  desserts-pudding, brownies, cakes, breads etc. 

The poster above highlights some calcium rich green vegetables. 

⑤ Have A Handful of Nuts & Seeds 
Like cereals, nuts and seeds are packed with the micro-nutrients normally present in dairy. Nuts and seeds can be toasted, lightly salted and added to meals or eaten as a snack. To get the maximum benefits from these tiny nutrient-powerhouses, be sure to stick to 1 ounce (28 gram) serving a day.

Keep in mind, 100 calories worth of nuts is roughly 18 grams. To put this into perspective check out the following Pinterest Board for images 100 Calories of Nuts: A Visual Guide



Additional Reading
Berkeley Wellness. 2014. Calcium-Fortified Foods: What You Should Know.
Andon et al. 1996. Calcium absorption from apple and orange juice fortified
Tangpricha. 2003. Fortification of orange juice with vitamin D: a novel approach for enhancing vitamin D nutritional health.

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Grain Confusion Part 2: Whole-Grains

The Grain Series:

 Refined Grains, Whole Grains, Gluten-Free Grains, Ancient Grains and Grains with Gluten

Messages such as " Reduce consumption of refined flours and refined grains by switching to whole-grains"  are everywhere. Before, switching up your diet let's get to know the grains that are refined and those that are whole-grain. 

source

All grains start out as a whole-grain containing the bran, endosperm and germ (see whole-grain image above). Due to processing, the bran and germ parts are often removed, resulting in the whole-grain becoming a processed or refined grain. 

The primary issue with this is that, at least 60% of the nutrients in grains are found within the bran and germ. Nutrients such as zinc, vitamin E, phosphors, potassium, thiamine, folate amongst others. Non-nutrient fibre is also found.  When these two parts are removed, the nutrient value of the grain is reduced and can lead to nutritional problems when the overall diet is unbalanced. 

Grains to limit

Grains to enjoy

Nevertheless, the following posters below contain a list of commonly eaten refined grains  and their whole-grain form.

______________________

THE BIG PICTURE

Reduce consumption of refined flours and refined grains by switching to whole-grains such as whole-grain pasta, brown rice, whole-wheat cous cous, whole wheat breads, whole-grain cereals

Check out the Pinterest Board for some Whole-grain supermarket finds:

Brown Rice; Black Rice; Wild Rice; Whole-Grain pasta; Pasta with bran added; Steel Cut Oats; Whole-wheat Cous Cous; Brown Rice Crackers

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Grain Confusion Part 1: Gluten-Free Grains

The Grain Series:

 Refined Grains, Whole Grains, Gluten-Free Grains, Ancient Grains and Grains with Gluten

Thinking about going gluten-free? 

Regardless the reason for going gluten-free, the first place to start is by knowing the grains that naturally (or via contamination) contain this protein.

Below are two posters illustrating the grains commonly consumed that contain gluten (poster 1: Avoid) and those without gluten (poster 2: Safe to eat, unless contaminated with gluten).

Grains Containing Gluten (Avoid their by-products as well)

These gluten containing grains can be found in pastas (macaroni, elbows, spaghetti etc.), cous cous, bread, crackers, pastries, cookies, breakfast cereals, biscuits, cake mixes, instant sauces, frozen foods etc. Always read the food label and ingredient list of all packaged products.

Grains without Gluten (Safer to eat, unless contaminated with gluten)

It should be noted, these grains are free of gluten but many of them cannot be used as a direct replacement for wheat in many recipes.

Here are some meal ideas using these gluten free grains: Pinterest Board: Grain-Free Haven and Porridge Ideas

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