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
Thirty minutes of jogging can burn 300 calories. Do that five days every week and you could lose almost two extra pounds per month (Source:How Many Calories? @HowManyCaloriee)
Over 30% of food poisoning cases occur within the home environment due to risky food handling, storage and preparation practices. In fact, food safety in the home is one of the issues many individuals
take lightly and as much as 90 % of home cooks and
home chefs unknowingly contaminate food. (1) Poor food safety practices not only compromise food but leads to contamination all around the kitchen, including on handles, counter-tops, faucets and trash cans. (1) However, research shows that getting individuals to change poor food safety habits can take longer than simply exposing them to food safety messages before cooking. (2) Habits are often hard to break especially when they have been passed on from generation to generation or done out of convenience. This does not mean educators should stop trying to get the message of food safety out there but should seek out innovative ways to present the message. (3) Nevertheless, listed below are ❹unhealthy food safety practices. Accompanying each point is a video from USDAfoodsafety.com explaining how to these practices can be improved.
①Washing meat and poultry before cooking-70 %of consumers rinse or wash raw poultry before cooking it (1)
②Relying on the colour of meat/poultry/seafood to indicate when it is fully cooked- Less than 10 % of food thermometer owners actually use it to check for done-ness of all types of poultry (1)
③Putting raw meat/poultry on the top shelf in the refrigerator- only 18 % of consumers correctly store raw poultry products in the refrigerator (1)
④ Defrosting frozen meat/poultry at room temperature- only 11 % of consumers who thaw raw poultry in cold water do it correctly (1)
Bottom-line, habits are hard to break but that should not stop anyone from at least trying their best every day to practice good food safety practices (see poster below).
Be Food Safe!
Thank you for reading!
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References: 1) Kansas State University. "Food safety fumble: Research finds 90 percent of home chefs contaminate food." ScienceDaily. ScienceDaily, 29 January 2015. . 2) Katherine M. Kosa, Sheryl C. Cates, Samantha Bradley, Edgar Chambers IV, Sandria Godwin. Consumer-Reported Handling of Raw Poultry Products at Home: Results from a National Survey. Journal of Food Protection, 2015; 78 (1): 180 DOI: 10.4315/0362-028X.JFP-14-231 3) North Carolina State University. "Food safety social media guide developed by researchers." ScienceDaily. ScienceDaily, 4 August 2014.
I enjoyed the fact that they provided alternative fibre-rich, plant-based protein sources (excluding the cheese) and informed us (the readers) about the micro-nutrient (vitamin/mineral) properties. My issue with the article relates to the claim 'these foods contain more protein than an egg'. On one hand, the claim is valid but on the other, it is somewhat misleading.
When examined on a per meal basis, it is practical for one to consume 1 large (64 g) boiled egg by itself or paired with other foods. After-all, 1 large egg is equivalent to 1 serving of protein according to most national food guides. This cannot be said for the other foods listed (excluding the cheese).
1 serving of pumpkin seed is 35 g (1 oz.)
1 serving of kamut, uncooked is 42 g (1/4 cup) and ½ cup when cooked
1 serving of chickpea flour is 42 g (1/4 cup)
1 serving of spinach, raw is 29 g (1 cup)
1 serving sun-dried tomatoes is 4 pieces (14 g)
1 serving cheese is 1 oz. (1 slice)
The quantities listed for some of the foods in the article contain more than one serving size, which is not a bad thing; if consumed throughout the day. However, the fact that most of these options are fibre-rich, make it challenging to consume in one meal.
Another issue with the article is that some of the protein content listed relates to the raw and uncooked form of certain foods. This is true for the spinach and kamut. Kamut like many grains, digestibility increases once cooked.
1 serving of cooked kamut contains 5 g protein; not more than an egg.
1 cup cooked spinach contains 5 g protein; also not more than an egg.
Bottom-line:
Food is so much more than its nutrients. Nevertheless, check out the poster above and pay attention to the macros (carbs, protein & fat) on the foods listed and be the judge for yourself.
Smoothies are smooth. Smoothies can fill the gap between meals. Smoothies can be ⓝⓤⓣⓡⓘⓣⓘⓞⓤⓢtreats, if made right.
Smoothies can be made from fruit, vegetables, or a combination of both. ⒻⓇⓊⒾⓉ smoothies made from ❶ portion of whole/crushed fruit and ❶ portion of 100% fruit juice, count towards your daily fruit intake. ⓋⒺⒼⒼⒾⒺ smoothies made from ❶ portion of fruit and ❶ portion of vegetables, count towards your daily fruit and vegetable intake. #2 THE UGLY
Be wary of the sugar content and fruit acids found in fruit smoothies, as they can contribute to tooth decay and tooth erosion. It is recommended, one limits their smoothie consumption to 250 mL (8 oz or 1 cup) and rinse their mouth well with water after drinking.
#3 THE BAD
It is also wise, not to get into the habit of drinking multiple smoothies in a row or super-size smoothie combos. In this case, more is not better. While, a 250 ml smoothie count towards one's fruit/veggie intake, 5 smoothies or even a 15-20 oz smoothie, does not. Reason being, smoothies by nature can be packed with more calories and sugar, needed or used by the body at a given time. This not only harms your teeth but can increase your waistline.
Don't drink away your calories!
While, it is very easy to consume 12 oz. of a beverage (e.g. paw paw smoothie (see image)). Trying to eat the same components used in the beverage, individually will be a challenge. ACTIVITY: THINK ABOUT IT: Can you eat 1 cup of paw paw cubed, 1 medium banana and drink 1/2 cup apple juice and in one sitting? #4 THE HIGHLIGHTBefore I end, let it be known smoothies are a more nutritious option over fruit juice. Smoothies are made from the blended pulp, flesh, skin, seeds, leaves, root and or stalk of the fruit or veggie. These components are then consumed rather than strained and discarded as in fruit juice. It is widely known, most of the nutrition found in plants are within the fibrous matter and edible portion [skin, pulp, flesh, root, leaf, stalk etc.].
Smoothies are a great way to add variety to a sensible diet as long as a serving of 250 mL (8 oz/ 1 cup) is adhered to.
ADDED CONTENT UPDATE:
Should you drink smoothies?
Time. com answers the question [date accessed July 24, 2015] Watch the video
Thank you for reading! Hope you enjoyed the post.
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SOURCES: Loesche, W. Microbiology of Dental Decay and Periodontal Disease.Medical Microbiology; 1996; chap 99. http://www.ncbi.nlm.nih.gov/books/NBK8259/ Palmer et al. It's More Than Just Candy Important Relationships Between Nutrition and Oral Health. Nutrition Today, 2010; 45 (4): 154 http://www.sciencedaily.com/releases/2010/08/100805103926.htm Rukon.C.H. Smoothies: one portion or two? British Nutrition Foundation Nutrition Bulletin, 2008; 33, 129–132 http://nutrition-communications.co.uk/uploadedfiles/file/2008%20BNF%20smoothies%20opinion.pdf
Experts say a healthy lifestyle can help a person prevent & control chronic disease, as such recommend persons follow the 4 basic steps to living a healthy lifestyle. These include:
Not smoking. The primary goal is to quit smoking but if you are a chronic smoker, everyday try to reduce the number of cigarettes smoked by 1 or 5.
Eating a Balanced Diet. A balanced diet is one that contain foods from all food groups in the amounts your body need and can use effectively. Start by learning what are the food groups, what is a serving, what is a portion and how much of each food group your body needs daily.
Controlling body weight. Once a balanced diet is consumed on a consistent basis, the body begins to adjust itself automatically. Meaning, if your body needs to lose weight it will; if you need to gain weight it will; if you are at your ideal weight then your weight will be maintained.
Getting Physically Active. Physical activity helps keep your heart healthy, metabolism active, strengthen your muscles and boost your immune system. It is recommended persons engage in 30 minutes of moderate exercise a day, 5 days a week. Alternatively, 10 minutes of intense exercise a day, 5 days a week would suffice.
Take a breath and carefully evaluate your life and ask yourself:
AM I LIVING A HEALTHY LIFE? If NO, then be sure to start with these 4 basic areas.
