Calorie Counter: Chicken Parts

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

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

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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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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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

Lose Weight Now! Get Jogging!

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 )

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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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Skip the Jello. Eat Vegan Agar Agar Jelly Treats

Agar or agar-agar is a jelly-like substance, obtained from the ocean (algae). It is a great alternative for persons who do not consume animal products and gelatine. It comes in long translucent sticks or powdered or flakes and is relatively economical.  It is flavourless and can be used just like gelatine for most recipes, however, the texture of the final product may be a little denser than if gelatine were used. 

Nutrition-wise, agar agar  contains very little nutrients compared with the dried or raw algae form. Check out Food Thesaurus for more. Nevertheless, here are 3 lovely recipes you can use agar agar in, boost vegetable and fruit take.

1) Mango Coconut Jelly Cubes (Agar Agar)

2) Pouched Fruit Jelly

3) Carrot Jelly 

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❹ Unhealthy Food Safety Practices

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 ❹ unhealthy food safety practices. Accompanying each point is a video from USDAfoodsafety.com explaining how to these practices can be improved. 

①  Washing meat and poultry before cooking -70 %of consumers rinse or wash raw poultry before cooking it (1)

② Relying 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)

③ Putting 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!

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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.

10 Healthy Foods I Dislike & Regret Buying

① Chia seeds & chia pudding - 

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

④ Coconut 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. 

source

⑧ Quinoa-

It tastes bland when cooked without herbs or spices but the miniature seeds are creepy.
          

☑ Pricey

⑨ Coconut 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.
      

⑩ Whole-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.

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Healthy Food Hacks I Dislike

1) Frozen Banana "ice cream" for dessert
Bananas is one of those fruits, you either like it or not. I prefer my bananas fresh, whole and ripe. I am not a fan of banana chips, banana bread/muffins/cakes/fritters, banana punch or banana in oatmeal. 

Tasty Banana Treat

When I first heard about this and the many positive reviews, I was amazed. I attempted making the frozen banana "ice cream" 3 times and
❶ it does not taste like ice cream, 
❷ it does not have the same texture as ice -cream, 
❸ it does not give me the same satisfaction as ice-cream and
❹ the texture when it melts is just weird

Bottom-lime: I will stick to eating my bananas fresh, whole and ripe; plain or with a drizzle of chocolate syrup.

For the record, here were my "banana ice-cream" experiences:

Frozen Banana "ice cream"

✦ The first attempt: I added too much liquid because I was unsure it would blend. 
✦ The second attempt: It came out smooth, thick and creamy. However, it tasted just like cold puréed bananas. 
✦ The third attempt: I added frozen strawberries for some added flavour, it came out pink and was tasty.


2)  Do-It-Yourself  Microwave Popcorn
I love popcorn. I have always made my popcorn the old-fashioned way, using a deep pot, oil and popcorn kernels. However, upon hearing that I could skip the use of oil, I was intrigued. I attempted popping popcorn kernels using the microwave at least 3 times but this method is not for me.
❶ Microwave Bowl method:
It takes forever to pop, if you use the wrong bowl. On my first attempt, I used a ceramic bowl and the kernels took forever to pop. I re-tried it with a glass bowl, using the popcorn setting and it was tasty but dry.
❷  Microwave Bag Method: 
I attempted this method without adding oil, it came out good but dry. However, when I tried coating the kernels with oil first, a number of kernels got burnt without popping...wastage!.

It should be noted, 
✦ The bag method  encourages portion control, seeing that only so much popcorn can fit in the bag without making a mess during the popping phase.
✦Seasoning & flavourings such as salt, black pepper, garlic powder, grated parmesan or cinnamon do not stick to the popcorn if no oil is used during the popping. They just coat the bottom of the bowl.

Bottom-lime: I will stick to the old-fashioned way of making popcorn.

3)  Plain Yoghurt instead of Mayonnaise in Salads (tuna, chicken. potato salad)
While plain yoghurt and mayonnaise both have a creamy and thick texture, they are not interchangeable.  Plain yoghurt has a tart flavour that changes the flavour profile of the food item. Depending on your taste buds, you may enjoy this flavour change but I do not. Adding more flavourings or seasoning make a slight difference.

Bottom-lime: I will stick to regular mayonnaise in those type of salads (tuna, chicken. potato salad) or go without it.

4) Coconut Milk as a Milk Substitute

Breakfast: 1 spoonful of coconut milk in my oatmeal

Being from the Caribbean island of Trinidad and consuming coconut milk only within dishes such as callaloo and pelau. I never, considered using coconut milk as a milk substitute or a as a non-dairy creamer. Nevertheless, after trying it out in my oatmeal, eggless pancake batter, black coffee, green tea and Indian chai tea, it is not for me. Coconut milk enhances the creaminess of these items but the flavour of the food item also changes; not in a good way, with the exception of the pancakes.  In the pancakes, the coconut milk positively enhanced the flavour but in the beverages and oatmeal, the flavour profile is weird.

Bottom-lime: I will stick to adding coconut milk to meal items such as callaloo and pelau. 

5) Linseed Wraps (high-fibre; low-carb wrap)
I attempted this after reading an article about cholesterol on DailyMail Uk. These wraps serve as an alternative to wheat based or corn tortillas. However, it is quite tricky to make. 
To clarify: 
❶ Sometimes the batter will stick to the plate and you will end up with a broken tortilla
❷ One tortilla is made at a time; hence it is inefficient
❸ Whole egg or egg whites are essential to get the wraps to bind; when made without the egg,  the batter  does not cook or bind
❹ The linseed flavour is strong. If you do not like the taste of linseed then this recipe is not for you.

Bottom-line: I will stick to regular wheat or corn tortillas

Video demo of the linseed wrap from Youtube user 'that'sveryjerry' 

6) Cauliflower Pizza (low-carb pizza alternative)
I enjoy cauliflower; steamed, baked or even as cauliflower rice but cauliflower pizza is a no, no. I first heard about this on Blogilates. I will admit I did not add the egg to the crust and this is probably was the reason for the pizza coming out soft, mushy and weird. After, viewing Chef John from Foodwishes recipe, I may one day try it again. 

There you go folks, these are the 6 healthy food hacks I do not enjoy. 

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RE: 6 Foods with More Protein Than an Egg

This post is in response to the Eat This, Not That article about 6 Surprising Foods with More Protein Than an Egg.

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.

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Gulp, Gulp, Banana Milk is Coming!

Move over soy, almond, hemp, coconut and quinoa milk, the new 'non-dairy milk' alternative in town is banana milk. Unlike, the Korean Binggrae banana 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

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Try the banana milk and tell us, how it tasted.

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Read More: BANANA WAVE is the FUTURE

Sugar, Sugar, Sugar! Sugar! Too Much is Bad for the Brain

source

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.

An example of  day's worth of balanced eating 

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For view video:
New study finds sugar is also bad for your brain