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
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
①Indulge 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.
④Adopt 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
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
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.
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:
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.
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.
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.
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!
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
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.
The gooey texture and appearance is off putting. I do not mind using it within muffin batters.
☑ Pricey
② Hemp Seeds-
The soft texture of the seeds is great but the strong musty (earthy) taste is not welcomed. When added to smoothies or oatmeal it imparts a noticeable taste. I however, enjoy and find hemp milk quite tasty.
☑ Pricey
③ Stevia-
The brand of stevia I bought is not 100% stevia and this may be why the product has a bitter taste that is quite noticeable.
☑ Pricey
④Coconut
Flour
Boy, oh boy, Coconut flour is one of the most challenging gluten-free flours I have tested out. It soaks up a lot of water, it requires a binder (e.g. egg), products made with it can have a grainy texture, etc. etc. I honestly, made 3 recipes with this and I gave up.
⑤ Unsweetened
Almond milk(homemade or store-bought)-
I will stick to chewing my almonds, considering it is packed with more nutrition that unfortified almond milk per ounce.
⑥ Seaweed
This tastes like a mix of the ocean and fresh salt-water fish; not my favourite flavour combo.
⑦ Carielle or Bitter melon-
The vegetable, despite it's health and nutritional properties is really bitter. It smells really good when fried but the bitterness is just to strong for my taste buds.
It tastes bland when cooked without herbs or spices but the miniature seeds are creepy.
☑ Pricey
⑨Coconut
oil and Olive oil-
These impart a strong flavour on foods. I will stick to sesame oil and use coconut oil and olive oil in my hair.
⑩Whole-wheat /Whole-Grain
The whole-grain versions of grain products e.g. whole-wheat coucous, whole-wheat pasta and whole-wheat wraps have strong and bold flavours. I would rather limit my consumption of the refined versions, that purchase the whole-grain version. The whole-grain versions are also quite pricey
☑ Pricey
These are the health foods, I do not enjoy and in some cases regret purchasing.
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.
Move over soy, almond, hemp, coconut and quinoa milk, the new 'non-dairy milk' alternative in town is banana milk. Unlike, the Korean Binggraebanana flavoured beverage, this BananaWave product is meant to be used as a replacement for milk. Like most non-dairy milk alternatives, banana milk is made to have an appearance and texture similar to dairy-based milk. As such, banana milk is lactose-free since it is made from banana puree and water. When made commercially, it is fortified with a number of vitamins and minerals and may contain controversial thickeners like carrageenan.
Protein content of non-dairy milk alternatives
Bananas are a natural energy booster due to it being a carbohydrate rich fruit. It is also low in fat, protein and bone-building minerals such as calcium, vitamin D and phosphorus. Using non-fortified banana milk as a replacement for regular dairy-milk will pose a challenge depending on the function it serves in the diet. As a treat or snack or even post-workout snack, fortified or non-fortified banana milk will be fine. Even when fortified, banana 'milk' should be accompanied by a protein-rich food such as nuts, peanut powder, seeds, tofu, eggs etc. to balance out the high carbohydrate content.
Nevertheless, until banana milk is commercially available in a store near you, try the non-fortified, home-made version: Banana Milk ( Taste of Home) Ingredients 1 large ripe banana 1 cup milk 1-1/2 to 2 teaspoons sugar 1/2 teaspoon vanilla extract Dash ground cinnamon, optional Directions: Place the first four ingredients in a blender; cover and process until smooth. Pour into glasses; sprinkle with cinnamon if desired. Serve immediately. Yield: 2 servings
Thank you for reading! Try the banana milk and tell us, how it tasted.
Basic physiology tells us the brain and muscles utilise and require certain amounts of glucose to function optimally. However, a recent study by Yale University Prevention Research Centre confirms this as MRI scans showed, increased chemical activity in certain parts of the brain after the consumption of sugar-laden foods. This increased chemical activity is likened to the brain activity of persons using narcotic drugs. Despite this, the Sugar Association in the USA maintains the claim sugar is not an addictive substance. Nevertheless,the issue with sugar consumption is not that it can be found in both natural and processed food products but has to do with the concentrated food sources; also known as the sugar dietary bombs or sugar bombs.
These sugar bombs are defined as foods with little or no nutritional value outside of fats and carbohydrates due to large amounts of refined or processed sugar contained within the product. For example, the primary nutrient gained from the mauby drink is carbohydrates, more specifically sugar (43 grams of sugars or 10 teaspoons). While mauby is said to have health benefits, the amount of sugar in the beverage negates this effect. ✑ Suggested Reading: Why do we crave the sweet stuff? Science points to your brain Constantly, being exposed to concentrated sources of added sugar increases our tolerance for sweetness and overtime, the body begins to crave more and more sugar. (Read More) This can lead to poor dental health and a gradual increase in fat storage in certain areas of the body, especially when physical activity levels decrease and the daily diet lacks nutrient-rich foods such as whole-grains, legumes, vegetables etc. (Read More 1, 2, 3) To get control of your sugar habit:
First, start tracking your sugar intake.
This can be done over the course of a day or a typical week. Write down all that is consumed. no matter how small. Take note of the time of day, the mood you were in and environment. All these details can help you identify eating patterns (e.g. afternoon candy, breakfast coffee beverage and doughnut) or triggers (e.g. loneliness, boredom, socialising etc. ).
Second, become aware of the foods that contain added sugar Reading the ingredient list of all packaged and commercially made items would help you identify whether the product has sugar added. If there is no ingredient list, then thread with caution. Home-made or ready-prepared items such as stews, coleslaw, potato salad, pelau, cooked vegetables, tomato-sauce and soups, pose less of a challenge as long as the diet is not being compromised by the addition of sugar-laden beverages, and sugar-laden treats -fruity yoghurts, cakes, cookies, doughnuts, candy, Indian sweets, sweet breads, sweetened nuts etc. Nevertheless, if you are making it yourself, it is best to cut back on the amount of sugar added. If these items are purchased, then be mindful of portion consumed, the beverages consumed with the meal, beverages consumed throughout the day, and be mindful of the snacks chosen. In all, many foods have sugar added to them during processing for set reasons. The foods that pose a challenge to most, are the unlikely sources of added sugar or hidden sources. ✑ Suggested Reading: 56 Different Names for Sugar
Thirdly, know the daily limit for added sugar The World Health Organisation suggests adults aim for 25 grams (6.5 teaspoons) of added sugar a day. While, the American Heart Association recommends no more than 9 teaspoons (36 g) of added sugar a day (4 teaspoons of added sugar children, 6 teaspoons of added sugar women; 9 teaspoons of added sugar men).
Too much sugar in the diet makes you a fat-builder, not a fat-burner. Limit all added sugar in your diet to 4 to 9 teaspoons per day.
Fourthly, enjoy foods that do not require the addition of sugar
Sticking to three or five balanced meals a day can help control appetite and cravings for sugar. Often, times sugary foods are consumed as a snack or light meal when main meals are skipped or consumption is delayed. The trick is to eat on time (no more than 4 hours a part) and ensure each meal comprise at least 20 grams of protein. (Read More: 1, 2, 3, 4) There are so many amazing foods to enjoy. Do not feel deprived, simply enjoy food from different food groups throughout the day.
These sugar bombs are defined as foods with little or no nutritional value outside of fats and carbohydrates due to large amounts of refined or processed sugar contained within the product.
