Healthy Fish and Shellfish:
All sea food is healthy and is an excellent source of protein, and a particularly important nutrient, as well as minerals such as phosphorus and iodine. Fish and shellfish are also low in saturated fat, so they make a good alternative to higher fat meats and dark poultry. Many types of oily fish, including salmon, mackerel, herring, sardines, swordfish, fresh tuna, and trout, contain omega-3 fatty acids, which are a type of fat that has been shown to confer health benefits.
Fatty Acids:
For example, omega-3 fatty acids may improve mood, reduce depression, and inflammation in the joints and arteries. Recent research has just now shown that eating oily fish may help reduce the risk of cardiovascular disease by decreasing blood pressure and also the levels of triglycerides in the blood
Twice weekly:
The message is clear, if you are not already doing so, try to eat fish and shellfish at least twice a week, and make one of those meals with an oily fish variety. When you go out, order fish for a change instead of meat. For the greatest benefit, choose fish that is grilled (without butter) rather than fried since frying - particularly deep fat frying - can add unhealthy saturated fat to a meal.
Friday, January 25, 2008
Red Meat - Beef - Lamb - Veal and Pork
Eating Red Meat:
Red meat is a major source of protein which provides minerals including B12, iron, and zinc. However, it can be high in saturated fat and cholesterol. People who eat large amounts of red meat have higher rates of cardiovascular disease than those who eat less. This is probably related to saturated fat and cholesterol content.
A high intake may also increase your risk of colon cancer. Studies have shown that people who replace red meat with chicken and fish have a pronounced lower risk of cardiovascular disease and colon cancer. Nutritionists now try to encourage us to eat more fish, healthy fats, whole grains rather than red meat, saturated fat, and refined carbohydrates.
If you cannot bear to tear yourself away from red meat, make a consolidated effort to choose lean cuts, such as pork fillet or rump or fillet steak, and remember to keep portion size modest
and in addition trim off excess fat before cooking and use low-fat cooking methods.
Red meat is a major source of protein which provides minerals including B12, iron, and zinc. However, it can be high in saturated fat and cholesterol. People who eat large amounts of red meat have higher rates of cardiovascular disease than those who eat less. This is probably related to saturated fat and cholesterol content.
A high intake may also increase your risk of colon cancer. Studies have shown that people who replace red meat with chicken and fish have a pronounced lower risk of cardiovascular disease and colon cancer. Nutritionists now try to encourage us to eat more fish, healthy fats, whole grains rather than red meat, saturated fat, and refined carbohydrates.
If you cannot bear to tear yourself away from red meat, make a consolidated effort to choose lean cuts, such as pork fillet or rump or fillet steak, and remember to keep portion size modest
and in addition trim off excess fat before cooking and use low-fat cooking methods.
Using Fats and Oils
Fats and Oils:
Fats are found not only in food, but are also added during preparation, cooking, and serving. They are absolutely essential to your health, but one of the most interesting nutritional discoveries of the last decade has been that not all fats have the same effect on your health.
Saturated fats, such as butter, lard, and dripping, have been identified as having the potential to increase the risk of cardiovascular disease. This is because they raise the levels of cholesterol in the bloodstream. however, we now know that other fats, such as monounsaturated and polyunsaturated fats, found in plant based oils and fish, are healthy and may protect us against disease.
As a first step in modifying your diet, substitute olive or rapeseed oil for animal fats in your cooking. Bear in mind though, that whichever oil you choose, it will provide 99 calories per tablespoon. So all fats, including oils, should be used in moderation. Beneficial oils such as monounsaturated fats, which are found in abundance in olive oil and rapeseed oils, have been shown to reduce the risk of cardiovascular disease when they are eaten as part of a healthy diet.
Fats are found not only in food, but are also added during preparation, cooking, and serving. They are absolutely essential to your health, but one of the most interesting nutritional discoveries of the last decade has been that not all fats have the same effect on your health.
Saturated fats, such as butter, lard, and dripping, have been identified as having the potential to increase the risk of cardiovascular disease. This is because they raise the levels of cholesterol in the bloodstream. however, we now know that other fats, such as monounsaturated and polyunsaturated fats, found in plant based oils and fish, are healthy and may protect us against disease.
As a first step in modifying your diet, substitute olive or rapeseed oil for animal fats in your cooking. Bear in mind though, that whichever oil you choose, it will provide 99 calories per tablespoon. So all fats, including oils, should be used in moderation. Beneficial oils such as monounsaturated fats, which are found in abundance in olive oil and rapeseed oils, have been shown to reduce the risk of cardiovascular disease when they are eaten as part of a healthy diet.
Tuesday, January 22, 2008
Five food groups
Nutritional characteristics of the five food groups:
Bread, Cereals, Rice, Pasta, Noodles: carbohydrate, iron and thiamin
Provide energy, protein, fat, fibre, magnesium, zinc, riboflavin, and niacin equivalents, folate and sodium.
Vegetables and legumes: Vitamin A (beta-carotene)
Provide carbohydrate, fibre, magnesium, iron, vitamin C, folate and potassium.
Fruit: vitamins, especially vitamin C
Provide carbohydrate, fibre and folate.
Milk, Yogurt and cheese: calcium and protein
Provides energy, fat, cholesterol, carbohydrate, magnesium, zinc, riboflavin, vitamin B12,
sodium and potassium.
Meat, fish, poultry, eggs, nuts and legumes: protein, iron and zinc
Provides fat, cholesterol, niacin and equivalents and vitamin B12.
Bread, Cereals, Rice, Pasta, Noodles: carbohydrate, iron and thiamin
Provide energy, protein, fat, fibre, magnesium, zinc, riboflavin, and niacin equivalents, folate and sodium.
Vegetables and legumes: Vitamin A (beta-carotene)
Provide carbohydrate, fibre, magnesium, iron, vitamin C, folate and potassium.
Fruit: vitamins, especially vitamin C
Provide carbohydrate, fibre and folate.
Milk, Yogurt and cheese: calcium and protein
Provides energy, fat, cholesterol, carbohydrate, magnesium, zinc, riboflavin, vitamin B12,
sodium and potassium.
Meat, fish, poultry, eggs, nuts and legumes: protein, iron and zinc
Provides fat, cholesterol, niacin and equivalents and vitamin B12.
Monday, January 21, 2008
Dairy Products and Calcium
Dairy Products & Calcium:
Milk, Yogurt, cheese, and other dairy products are a prime source of the mineral calcium. Calcium is the most abundant mineral in the body, but it is also the one most likely to be inadequately supplied in the normal diet. Many people in the UK do not consume enough calcium, with older adults and teenagers who are particularly at risk for a low intake.
Healthy Bones & Teeth:
Calcium is essential for the normal growth and maintenance of bones and teeth, and calcium requirements must be met throughout life. Requirements are greatest during periods of growth, such as childhood, during pregnancy, and when breast feeding. Calcium deficiency over the long term can lead to osteoporosis, in which the bone deteriorates and there is an increased risk of fractures. You can meet your calcium needs by eating or drinking at least two to three servings of dairy products daily.
Some dairy products, such as hard cheese and whole milk, contains a significant amount of fat, a high intake of which is a risk factor for heart disease. Therefore, it's best to choose reduced - or low fat dairy products to meet your calcium requirements. Cheese is a major source of saturated fat in the British diet, but this doesn't mean you have to give up cheese - reduced - fat versions of many popular cheeses, such as feta, cheddar, and mozzarella, are widely available.
Milk, Yogurt, cheese, and other dairy products are a prime source of the mineral calcium. Calcium is the most abundant mineral in the body, but it is also the one most likely to be inadequately supplied in the normal diet. Many people in the UK do not consume enough calcium, with older adults and teenagers who are particularly at risk for a low intake.
Healthy Bones & Teeth:
Calcium is essential for the normal growth and maintenance of bones and teeth, and calcium requirements must be met throughout life. Requirements are greatest during periods of growth, such as childhood, during pregnancy, and when breast feeding. Calcium deficiency over the long term can lead to osteoporosis, in which the bone deteriorates and there is an increased risk of fractures. You can meet your calcium needs by eating or drinking at least two to three servings of dairy products daily.
Some dairy products, such as hard cheese and whole milk, contains a significant amount of fat, a high intake of which is a risk factor for heart disease. Therefore, it's best to choose reduced - or low fat dairy products to meet your calcium requirements. Cheese is a major source of saturated fat in the British diet, but this doesn't mean you have to give up cheese - reduced - fat versions of many popular cheeses, such as feta, cheddar, and mozzarella, are widely available.
Sunday, January 20, 2008
Eating Fruits and Vegetables
EATING FRUITS & VEGETABLES:
Fruits & vegetables should form the basis for every diet. Every meal should contain them, and they should be your first choice for snacks. Vegetarians will already be reaping the benefits of these nutritious foods, but many people are not eating enough.
Fruits and vegetables are fat free, low sodium, and provide essential nutrients, such as vitamin
C, and foliate, fibre and phytochemical. Evidence shows that eating at least five servings of fruits and salads a day may help prevent the development of cardiovascular disease and cancer.
According to surveys done in the United States, the risk of cardiovascular disease is reduced in people who eat more than three servings of vegetables and fruits a day. The world Cancer Research Fund estimates that eating five or more servings every day could prevent 20 per cent of all cases of cancer. In addition, eating plenty of vegetables can help with weight control because they are high in fibre, which creates a feeling of fullness.
The British Dietetic Association, Food Standards Agency, and World Cancer Research Fund all recommend that we eat at least five servings of fruits and vegetables daily. Meeting the five a day target is not all that difficult, yet very few of us currently do so. You may be unsure what a serving actually comprise, so here are a few examples:
Fruits & vegetables should form the basis for every diet. Every meal should contain them, and they should be your first choice for snacks. Vegetarians will already be reaping the benefits of these nutritious foods, but many people are not eating enough.
Fruits and vegetables are fat free, low sodium, and provide essential nutrients, such as vitamin
C, and foliate, fibre and phytochemical. Evidence shows that eating at least five servings of fruits and salads a day may help prevent the development of cardiovascular disease and cancer.
According to surveys done in the United States, the risk of cardiovascular disease is reduced in people who eat more than three servings of vegetables and fruits a day. The world Cancer Research Fund estimates that eating five or more servings every day could prevent 20 per cent of all cases of cancer. In addition, eating plenty of vegetables can help with weight control because they are high in fibre, which creates a feeling of fullness.
The British Dietetic Association, Food Standards Agency, and World Cancer Research Fund all recommend that we eat at least five servings of fruits and vegetables daily. Meeting the five a day target is not all that difficult, yet very few of us currently do so. You may be unsure what a serving actually comprise, so here are a few examples:
- 1 medium- sized fruit, such as a banana, apple or peach
- 150 (5fl oz) fruit or vegetable juice
- 3 heaped tablespoons cooked peas or carrots, or a bowl of salad.
If you have a glass of fruit juice and cereal topped with a banana for breakfast, carrots as a snack, and green beans and a salad with dinner, you will easily get what you need.
Saturday, January 19, 2008
Look at your lifestyle
Take the first move towards optimizing your health:
Our aim is to explain the link between what you eat and how you feel, whatever your lifestyle or dietary habit. We will also suggest ways of achieving optimum health and well being for your family. As a first step, we invite you to consider some simple questions about your diet and other lifestyles factors. We will start by examining every aspect of your eating habits, including how many times a day you eat.
We will look at other aspects of your lifestyle. For example, how active are you? Do you take part in sport or exercise programmes, or do you get your exercise from school each day or in your work? And finally, we consider any other factors that could have an effect on your nutrition, such as the use of alcohol and tobacco.
Our aim is to explain the link between what you eat and how you feel, whatever your lifestyle or dietary habit. We will also suggest ways of achieving optimum health and well being for your family. As a first step, we invite you to consider some simple questions about your diet and other lifestyles factors. We will start by examining every aspect of your eating habits, including how many times a day you eat.
We will look at other aspects of your lifestyle. For example, how active are you? Do you take part in sport or exercise programmes, or do you get your exercise from school each day or in your work? And finally, we consider any other factors that could have an effect on your nutrition, such as the use of alcohol and tobacco.
Thursday, January 17, 2008
Nutrition-Energy-Balance
Good nutrition and regular exercise: help you stay healthy and live longer. You are what you eat. Everything that you eat and drink affects how your body functions. And, as your body's needs vary from time to time at various stages of your life, and according to how you live your life, your nutritional needs vary too.
Knowing your body's needs: is the connection between diet and health is clear: to grow properly and function normally, you need a complete range of nutrients, including carbohydrates, proteins, fats, fibre and water, as well as a variety of vitamins and minerals. Many of these nutrients are not just essential for normal body functioning, but they can actually improve your state of health and protect you against a number of diseases. Eating well makes you feel well, which improves your mood and enables you to cope better with stress.
Is your diet healthy:? If your diet lacks any nutrients or provides too much of certain factors,
you will not function at an optimum level. At the same time, you may be creating future problems. For example there is strong evidence that eating too much animal fat can lead to cardiovascular disease while skipping calcium-rich foods in your teens may lead to osteoporosis later on in life.
The food-energy balance: To maintain a healthy weight, you need to balance the energy you take in from the food you eat with the energy you expend in the course of your daily life. Depending on our lifestyle, many of us do not get as much exercise as we need. Excess food intake is stored in the body as fat, leading to weight and possible obesity. This, in turn, can lead to various medical conditions, such as diabetes, cardiovascular disease, cancer, and joint problems.
It is patently obvious that we need to look after our body and you are in charge of this action. You know this makes sense, so make the necessary changes to your diet and lifestyle.
Knowing your body's needs: is the connection between diet and health is clear: to grow properly and function normally, you need a complete range of nutrients, including carbohydrates, proteins, fats, fibre and water, as well as a variety of vitamins and minerals. Many of these nutrients are not just essential for normal body functioning, but they can actually improve your state of health and protect you against a number of diseases. Eating well makes you feel well, which improves your mood and enables you to cope better with stress.
Is your diet healthy:? If your diet lacks any nutrients or provides too much of certain factors,
you will not function at an optimum level. At the same time, you may be creating future problems. For example there is strong evidence that eating too much animal fat can lead to cardiovascular disease while skipping calcium-rich foods in your teens may lead to osteoporosis later on in life.
The food-energy balance: To maintain a healthy weight, you need to balance the energy you take in from the food you eat with the energy you expend in the course of your daily life. Depending on our lifestyle, many of us do not get as much exercise as we need. Excess food intake is stored in the body as fat, leading to weight and possible obesity. This, in turn, can lead to various medical conditions, such as diabetes, cardiovascular disease, cancer, and joint problems.
It is patently obvious that we need to look after our body and you are in charge of this action. You know this makes sense, so make the necessary changes to your diet and lifestyle.
Tuesday, January 15, 2008
Getting your blood sugar balance
Today we are going to take a brief look at how eating the wrong food will tip you over the edge of what is good for you and what is not, so for those who like to indulge once in a while with a little bit of comfort food, then all well and good and it's not going too hurt too much!
Here is a simple recipe which will titilate your taste buds - easy to put together - absolutely ideal for keeping your blood sugar in check and chock full of good nutritious things to eat. The recipe shown here serves eight people.
Bread & Butter Pudding with Raspberry Sauce
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Here is a simple recipe which will titilate your taste buds - easy to put together - absolutely ideal for keeping your blood sugar in check and chock full of good nutritious things to eat. The recipe shown here serves eight people.
Bread & Butter Pudding with Raspberry Sauce
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- 50g sultanas 70g softened margarine (unsalted)
- 50g raisins 2 egg yolks
- 4tbsp strong tea 50g icing sugar
- 1 tbsp brandy extract 700 ml skimmed milk
- 14 slices of medium cut whole grain bread pinch of grated nutmeg
- 4 eggs 2 tbsp vanilla extract (optional)
Raspberry Sauce mix
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- 125g fresh raspberry
- 1 tbsp sugar
- juice of 2 limes
Place the raisins and sultanas in a small non metalic bowl and pour over the tea and brandy extract. Cover with cling film and leave to soak overnight. Drain off all excess juices and reserve. Spread the bread with the margarine, remove the crusts and cut each slice into four triangles. Grease a 2-1/2 litre shallow oven proof dish with a little margarine and place a layer of bread triangles in the bottom of the dish, margarine side up. Scatter over half of the soaked dried fruits and place another layer of bread triangles on top, margarine side up, set the remainder on one side. Scatter over the remaining soaked dried fruits, pressing gently down into the dish with a firm spatular. Whisk together the eggs, egg yolks and icing sugar in a medium sized jug, add the vanilla extract and milk and whisk to combine the ingredients. Pour 2/3 of the custard over the layered bread triangles and leave to stand for at least 45 minutes, or untill the bread triangles have soaked up all of the custard. Pre-heat your oven to 350F gas mk4 / 180C/. Pour the remaining custard over the soaked bread triangles, arrange the rest of the triangles with the margarine on top, press the slices down firmly with a spatula so that the custard comes half way up the dish. Sprinkle over with a little castor sugar and nutmeg. Place the dish into a roasting tin and pour warm water into the tin so that it comes 3/4th way up the the dish. Bake for 30/40 minutes or until the custard has just set and the top is golden brown. To make the sauce, place all the ingredients into a liquidiser until smooth. Pass the liquid through a fine seive to remove all the pips. place into a refridgerator until ready to serve. Drizzle raspberry sauce over the pudding and serve.
Monday, January 14, 2008
Vitamins & Nutrition
The new year is here again just like last year, and the year before that, and the year before that and guess what? Yes that's right - your new year resolution accompanied by the very best of well intentioned promises have all fallen by the wayside and now you are back to square one or is it more than square one?In this short series of keeping healthy would you like to learn the importance of good nutrition - and all about the natural occurring vitamins from the food we eat. The unquestionable benefits derived from taking vitamin supplements. Healthy personal exercise, group exercise, feeling and looking healthy?
Do you think it is a good idea to eat less junk food? Do you think that with a little bit of self discipline you could give up junk food? I'm pretty sure you can and you will feel and look better for it - do you believe me?
Generally speaking, we are what we eat although there are some exceptions to this rule!
Now, if you have followed me so far, ask yourself this very important question, Do I want to be healthier, more alive, have that glow all over feeling, eat good nutritious food, get involved in personal workouts or group exercising, learn about how vitamins enhance you and keep you away from the doctor?
Take a leap of faith and read what I have to tell you about keeping healthy and enjoying life a little more... Take your puppy along with you for company and good fun.
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