Calorie Counter: Chicken Parts

Now that you are aware of the calories (fat and protein). Which part of the chicken do you enjoy?

Diabetes (TII) & Teenagers

Diabetes is a serious lifestyle disease where blood sugars are always high because the body cannot change the carbohydrates in food into energy for the cells. Type II (TII) diabetes was called an old person disease but due to changes in the way children and teenagers live their life and poor food choices they are getting the condition.

Some signs of diabetes are dry mouth, itchy groin, urinating a lot and rapid weight loss without trying. Being fat or fluffy, doing little exercising, playing computer games all day long, and eating the wrong foods everyday are the major causes of diabetes type II in teenagers. If left alone diabetes type II would damage all organs in the body, this would not be good for any young person.


Therefore, eating healthy meals, nutritious local fruits and veggies and doing regular exercise are very important to controlling diabetes. Here are some things a diabetic (TII)  teenager can do help manage their condition:

 1. Eat a healthy breakfast filled with fresh fruit, oatmeal, or healthy cereal, egg whites or fish and low-fat milk or yoghurt.

2. Eat 3 to 4 balanced meals (breakfast, lunch, snack and dinner) to keep blood sugar normal

3. Have fun and enjoy sport activities (cricket, aerobics, football, basketball, swimming, etc.) with family and friends.

 4. Give up salty snacks, sugary drinks, carbonated beverages, fried foods and fast foods.

5. Lose 10 to 20 pounds if fat. Too much fat in the body makes it hard to keep blood sugar levels normal .

6. Drink more water since it is refreshing and visit the doctor regularly.

FOOD MYTH: Fruits are bad for diabetics because they are packed with sugar.

FOOD FACT: Yes, all fruits have natural sugar. Once fruits are eaten in small portions (roughly 1 medium fruit) at time and not by the bucket, they will not disturb the blood sugar levels of a type II diabetic. However, fruits coated with sugar or soaked in in heavy syrup should be avoided.





REFERENCES:
Brown, J. 2005. Nutrition In The Lifecycle. USA. Thompson Learning
Mitchell, C., 2016. Breakfast choices for the diabetic diet. Trinidad Newsday, 13 April. Available at http://www.newsday.co.tt/ [Accessed 06 June 2016]
WebMD. [Online]. Available at: http://webmd.com [Accessed 06 June 2016]
DiabetesUK. 2016. [Online]. Available at: http://diabetes.org.uk [Accessed 06 June 2016]

Quit Sugar Cravings!

Eat greens every day. 

Daily consumption of green plant foods helped curb the urge for foods such as sweets and chocolate, according to a 2014 study in the journal Appetite.

Read more: How to Beat Cravings. Lifescript.  http://www.lifescript.com/health/centers/binge_eating_disorder/slideshows/how_to_beat_food_cravings.aspx?utm_source=aol&utm_medium=syn&utm_campaign=health

Yum! Oatmeal

Eating oatmeal is very healthy for you. It lowers cholesterol and lowers your chances of getting diabetes (source)

Reposted from Everyday Health:

http://www.everydayhealth.com/infographics/how-much-oatmeal-you-need-lower-cholesterol/?xid=fb_EH_sf

Nuts & blood pressure

Tasty Nuts

Nuts contain a variety of nutrients that contribute to a

healthy blood pressure.

 Their high concentrations of fat has shown to boost the function of blood vessels.

 Nuts also contain large amounts of magnesium

and potassium, which promote relaxation of blood vessels.

READ MORE

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

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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Steps to Healthier Eating

9 Simple Steps to Healthier Eating

Changing your lifestyle to eat healthier may take less willpower than you think. Research has zeroed in on some simple changes people can make to avoid what happens to most adults – gradual weight gain over time. In studies, each of the following had just a small impact on weight-gain. But together, they can add up.

• Focus on every bite. This helps you recognise when you are full, and stop eating sooner. Try chewing slowly and putting down your fork between bites.

Source

• Use a smaller bowl or plate. In studies, people ate a lot more from larger containers.
• 
  
• Use a skinnier glass to help control portions. People poured more into short, wide glasses than into tall, skinny ones that held the same amount.
  
• Move healthier foods to eye-level in the cupboard and refrigerator. Move unhealthy foods out of sight.
  
• Eat in the kitchen or dining room. Skip dining in front of the TV.
  
• Quit or cut down on chips and fries. Chips and fries were linked to a gain of about a pound each year.
  
• Stop drinking sugar-sweetened soda. These drinks were tied to ¼ pound gained each year.
  
• Eat more vegetables, whole grains, fruits, nuts, and yoghurt. Eating these foods was actually linked to a small weight loss over time.
  
• Sleep between 6 and 8 hours a night. Those who did gained less weight than those who slept less than 6 or more than 8.
  

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Source:

American Cancer Society. '9 Steps to Eating Healthier.'
 Available at: http://acs.informz.net/admin31/content/template.asp?sid=41082&ptid=1250&brandid=3343&uid=773469285&mi=4792582&ps=41082 

Last Accessed: 28-nov-2015

Healthy Food for Kids

Healthy Food for Kids 

Imagine if your body was a fancy sports car. What kind of fuel would you put in it? Would you give it the best fuel you could buy or whatever was around? Your body actually is a little like a sports car. When you give your body good food every day, you have energy to grow and play. You get sick less often. You grow and become strong. If you give your body poor fuel, it won’t work as well. You might have less energy or get sick more often.

So what kind of fuel does your body need? Your body needs minerals, vitamins, fibre, fats and protein every day. Each of these foods has a different purpose.

Fun Facts about Healthy Food for Kids

1. Minerals make healthy skin and strong bones and teeth.

2.  Fibre helps your body digest food. It is found in vegetables, whole grains and fruit.

3.Vitamins help your body stay healthy and fight disease. Vitamins are found in fruit and vegetables.

4. Fats in milk products, meat and fish help your body build healthy nerves and fight off disease.

5.Protein, which is found in meat, milk products, beans and fish, builds muscles and repairs damage.

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Dietary Fibre Lesson 

Source: Kids Nutrition Facebook Page. Healthy Food for Kids. Posted 30/10/2015
https://www.facebook.com/Kids-Nutrition-469055966607108/?fref=photo

Fibre, Fibre, Fibre. Oh Yes!

LET'S LEARN ABOUT DIETARY FIBRE

1. What Is Dietary Fibre?

 Dietary fibre is a type of carbohydrate, that is not digested or absorbed. For this reason, it is a non-nutrient.

2. Where Is Dietary Fibre Found?

Dietary fibre is found in only plant-based foods due to plant cells containing a rigid cell wall. Humans, unlike certain animals (ruminants), lack the enzymes required to fully breakdown the cell wall of plants. For this reason, chewing our food and cooking helps the body breakdown the rigid cell wall. 
Side-note: Foods from animals do not contain any fibre.

3. Which Foods Have Dietary?
Foods rich in Dietary fibre include (see poster below):

4. Tell Me More!
The fibre in food comes in two forms; soluble fibre and insoluble fibre.
Both forms are not digested by the body but contribute to good health, nonetheless.

Insoluble fibre is also commonly referred to as 'roughage'. Once consumed, insoluble fibre moves through the stomach, small intestines and large intestines intact and untouched. e.g. Think about when cooked or raw spinach is consumed.  This type of fibre, helps add bulk to stools and improve the strength of the muscles lining the intestines.

Soluble fibre is a type of fibre moves from the stomach to the small intestines and then into the blood stream. Once in the blood stream, this type of fibre helps remove waste and excess fat (cholesterol). 

5. Why Should I Eat Fibre?

Despite, dietary fibre not being digested by the body. It still makes a positive impact on health when at least 20 grams of fibre is consumed on a daily basis. Some of the health benefits of fibre include reducing risk of heart disease, lowering cholesterol, reducing risk of colon cancer, insulin resistance and aiding in weight management.

✑ Related article: How To Know If You're Fat

However, it should be noted, consuming too much fibre in a sitting or day can cause digestive problems such as bloating and constipation (hard to move stools), especially in persons who do not accustom to eating large amounts of fibre. 

Recommendations:
(1) Increase fibre intake slowly but gradually, this gives the colon time to adjust to influx of fibre.
 and increase the amount of water consumed in the day. 
(2) Water, is absorbed by the colon as such make stools softer and easier to move; thus reducing risk of constipation.

6.Beware Of Fibre Supplements 

Beware of fibre supplements , they are a great option for those who have difficulty meeting fibre intake from foods but in excess, they can reduce the absorption of certain vitamins and minerals. It is best to use these with caution.

Check out the video.

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The Secret To Why Eggs Are Consumed

Eggs form an integral part of many persons diet primary for the economical price and protein content. This presentation shares with you other facts about eggs.

Fact 1: There are 13 nutrients in 1 egg. (Source: NutritionData)

Fact 2: 1 Large egg (50 grams) has 70 calories when cooked plain without the addition of fats, oils, milk, sugar.  e.g. Raw whole egg, boiled eggs,  poached eggs, plain baked eggs, microwaved egg (Source: NutritionData)

Fact 3:  1 Large egg (50 grams) has 6 grams protein (Source: NutritionData) 

Fact 4: Protein in egg is found in both the yolk and albumin (egg white). Albumin contains the bulk of the protein without the fat and cholesterol. (Egg white: Nutritiondata; Egg Yolk: Nutritiondata)

Fact 5: Eggs are consumed for their protein and micro-nutrient profile, however it is a poor source of carbohydrate. 1 egg contains 0 grams carbohydrates. It is always wise to consume eggs with some fibre-rich foods (whole-grains, beans, peas, vegetables) to help reduce the amount of cholesterol absorbed.   (Source: NutritionData) 

Fact 6: Eggs are known for being rich in cholesterol but they contain 2 grams saturated fat per egg. Whole-milk contains 5 grams saturated fat per 250 ml or 1 cup. (Egg Source: NutritionData) (Milk Source: NutritionData)  

Fact 7: Eggs are a rich source of the vitamin-like nutrient choline. Choline is often classed with vitamin B. It is not made in the body in insufficient amounts, hence a dietary source is essential. Choline is important for proper liver, brain and nerve function, memory, and transporting nutrients throughout the body. Choline deficiency is rare but a severe deficiency can lead to liver damage. In pregnant women, choline plays an important role as it helps prevent birth defects, such as spina bifida, and is essential to foetus brain development. (Source: 1, 2)

Fact 8: Eggs can be cooked in the microwave but be sure to crack them into a glass bowl. (Source)  

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The 1-minute Dietary Fibre Lesson

Fibre is good.

Fibre is great.

Fibre is a type of carbohydrate but is classed as a non-nutrient because it is not digested or absorbed by the body.

Fibre is  found in plant-based foods such as nuts, seeds, beans, peas, fruits, vegetables, whole-grains, roots, tubers and starchy fruits. It is not found in any foods from animal, naturally.

The fibre in these foods come in two main forms-insoluble and soluble. Insoluble fibre also known as roughage, which moves through the digestive track untouched, while, soluble fibre moves through the blood stream before it is eliminated.

Nevertheless, both forms of fibre aid in promoting good digestive; colon and heart health.
Consuming at least 20 grams of fibre a day has shown to reduce risk of heart disease, colon cancer, aid in weight management and aid in reducing insulin resistance.

Here is an example of how I got 30 g fibre  in one day

When water is added to food the soluble fibre thickens and becomes sticky, gummy and gel-like e.g. linseed, chia seeds, oatmeal. Other examples of foods with soluble fibre: avocado, purple passion fruit,  cooked carrots. ripe mango, prunes, eggplant,  cooked beans and peas (for more foods).

Beware, consuming too much  insoluble fibre, as it can cause you to be constipated or have harden bowel movements. Insoluble fibre absorbs fluid in the large intestine. This only becomes an issue when inadequate amounts of water is consumed throughout the day, thus resulting in stiff and bulky stools that is hard to pass.
Examples of foods with insoluble fibre: Wheat bran (e.g. bran stix, bran flakes), oatbran (e.g. oatbran flakes), oatmeal, edible skin of fruits, brown rice, dark-green leafy vegetables (e.g. dasheen leaves, spinach, bhagi, kale), cooked beans and peas amongst others.

  Also beware of fibre supplements, "Purified dietary fibres may reduce acutely the absorption of some vitamins and minerals (e.g. calcium) by binding them in the small intestinal." FAO

Bottom-line, eat a variety of fibre-rich foods daily to promote good digestion, heart health and ward off colon cancer. However, remember to consume adequate amounts of water to ward off constipation.

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