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Healthy Living and Eating
If you are concerned about your health, keep
away from processed food (HealthyLiving)
Posted 12 March, 2003 by PAF-News
Processed foods are to blame for the sharp rise
in obesity levels and chronic disease around the globe, according to
the World Health Organization. Such foods are often high in saturated
fats, sugar and salt. Eating more fruit and vegetables and exercising
more is the best way to protect against chronic disease. In addition
to eating a healthy balanced diet you are best limiting your intake
of salt, sugar and saturated fats.
According to a report published recently on the subject, the key recommendations
for a healthy diet are:
- carbohydrates should account for between 55% and 75% of diet
- free sugars should remain beneath 10%
- protein should make up between 10% and 15%
- fat should be limited to between 15% and 30% and saturated fat should
be less than 10% of this total
- salt should be restricted to less than five grams a day
- intake of fruit and vegetables should be in the region of 400 grams
a day.
- physical activity is an important part of staying healthy.
So if you like your burgers, you may wish to think again.
Beware of the BBQ (HealthyLiving)
Posted 19 July, 2002 by PAF-News
Most of us love BBQ'ed food. It is also fun to
have your friends round for a relaxed BBQ dinner. But barbecueing can
pose a risk to your health.
According to a study of the The American Institute for Cancer Research,
eating grilled/barbecued meat, poultry or seafood exposes us to carcinogens
called heterocyclic amines (HCAs). These substances form on foods as
they cook on the BBQ or under the high heat of the grill, whether or
not char is formed. And when fat drips onto the heat source, it creates
flare-ups and smoke that then deposits on the food another group of
carcinogens, called polycyclic aromatic hydrocarbons (PAHs).
A simple way to avoid these carcinogens and still enjoy grilled meats
is to put them under wraps. Placing poultry, fish, or meats into foil
packets before putting them on the BBQ avoids the problem. In addition,
the food gets the flavourful aura of grilling, especially if you leave
the top loosely sealed, but it won't char the food.
Tofu - Like it or not, it is full of goodness
(HealthyLiving)
Posted 9 July, 2002 by PAF-News
Many people cringe just by the thought of it,
but one who is aiming for a healthy diet should consider tofu objectively.
Because it has all the benefits of yogurt, without the lactose, and
is as versatile as eggs or flour.
Tofu is a solid form of bean curd.
It is tasteless and a bit formless by itself, but it is considered the
chameleon of the health food world.
It can be grilled into a serviceable hamburger alternative, or whipped
into a natural cream substitute.
Tofu absorbs the taste of whatever food is cooked together with, so
the possibilities are endless.
If you want to experience tofu as painlessly as possible, when you next
go to a good Chinese restaurant you could try a stir-fry which contains
tofu. When stir-fried with other foods and seasoned well, you may think
tofu looks and tastes like a good fried egg. If you like it, you can
then try it in another dish.
Benefits of fiber in your diet and where to get it from (HealthyLiving)
Posted 5 July, 2002 by PAF-News
If you just love baked beans on toast, here is a good excuse to eat
them as often as you like, especially if the toast is whole-wheat: fiber.
Fiber is the magic ingredient which helps maintains your digestive system
in perfect shape. Healthy digestion contributes to lower weight and
increased health, it also means less risk of getting many of our modern
diseases such as bowel cancer, diverticular disease and even diabetes.
Fiber is indigestible and does not contain nutriens as such. But fiber
is hightly recommended for its ability to move through the digestive
tract faster preventing foods from putrefying in the digestive tract
which then contributes to many modern diseases.
This means - the food gets digested sooner, and the indigestible bits,
including the fiber, are moved out faster.
In addition, fiber is known to absorb water to become lighter, bulkier
and easier to move along. This is why it helps prevent constipation.
Also, when it absorbs water in the stomach, it gives that feeling of
feeling full and therefore lessening the amount of food, which is consumed.
The recommended daily fiber intake is about 35 grams a day. In reality,
a normal western diet usually supplies only 12 grams or less. Foods
that look fibrous, like celery and lettuce, are not the answer. Fiber
comes in some surprising forms.
So, which foods are fiber-rich?
A/ a breakfast or supper of baked beans on toast will give you nearly
10 grams of fiber by itself. Dried beans, peas, lentils and garbanzos
are all excellent sources of fiber.
B/ whole-wheat bread has more fiber than white: nearly 3 grams per slice
compared with 0.6 gram for white.
Which means that half a cup of baked beans on a slice of whole-wheat
toast will supply one third of the fiber needed in a day!
If you don't like baked beans, there are many other foods to choose
from:
- Half a cup of All-Bran will contains about 10 grams of fiber.
- One cup of cooked oatmeal contains about 4.
- An apple contains about 4 grams.
- A cup of dried prunes (soked in water) has over 11 grams.
- Just three fresh carrots a day will give you 6 grams of fiber.
- Cabbage and green vegetable salad is also a rich source of fiber.
But keep in mind that it isn't advisable to increase the fiber in your
diet in one go. This could make you feel very uncomfortable. It is best
to add fiber into your meals gradually, to give your body time to adjust
to this new, healthier way of eating.
And don't forget to drink plenty of water throughout the day, so that
the fiber you eat can swell to be as light as possible.
Olives for Health (HealthyLiving)
Posted 23 February, 2002 by PAF-News
Historical record of the medicinal uses of this attractive tree has
been confirmed back as far as the ancient Egyptians, and further. The
Egyptians considered the branches a symbol of everlasting power, and
according to some historians olive oils were used in many mummifications.
The ancient Greeks used woven crowns of young olive branches to celebrate
the winners of the first Olympic events.
Olive trees have been used by medicine for centuries, both the leaves
and the oil.
Olive Leaf
It has been used since the times of the ancient Greeks to cleanse wounds.
It also acts as mild diuretic and research has shown that olive leaves
have the ability to assist in lowering blood sugar levels, as well as
effective in helping to lower high blood pressure. The leaves also have
antimicrobial properties, and are effective against many strong strains
of fungi, viruses and bacteria.
Olive Oil
Olive oil, cold pressed from the fruit is protective to the digestive
tract, when applied externally is soothes dry skin and is a good carrier
oil for any essential oil.
If used in cooking or as a food supplement, it helps to keep the heart
and arteries healthy and flexible, and regular use is shown to prevent
a buildup of cholesterol in the arteries.
It has been used since Biblical times to keep skin soft and supple and
has been used to speed the healing of broken or irritated skin.
Olive oil is an excellent alternative to butter or margarines. A tasty
way to use it is to infuse your favourite herbs and spices in it for
a few days. The oil can then be used in salads or sauces. Olive oil
can be stored in a cool, dark cabinet for up to 6 months after opening,
or up to a year if kept refrigerated after opening.
Source: various
Cranberries for health (HealthyLiving)
Posted 8 December, 2001 by PAF-News
Cranberries are recognised as a good source of vitamin C. But recent
researches shown that cranberries also have other health benefits.
Studies have shown that drinking Cranberry Juice has helped men and
women suffering from Urinary Tract Infections.
Cranberries are rich in querticin which has anti-inflammatory properties
in the body.
They also contain chemicals, which inhibit the activity of E-coli -
the bacteria most often responsible for cystitis, by stopping the bacteria
sticking to surfaces in the body.
Cranberry Juice is widely available - look out for those containing
the most actual Cranberry Juice, not sweetened water!
If you find it a little sharp for your palatte, try a raspberry or apple
mix.
Source: WeightLossResources
Why the need for vitamin A (HealthyLiving)
Posted 26 October, 2001 by PAF-News
Vitamin A is an essential fat-soluble vitamin which promotes our eyesight
and helps us see in the dark. It also aids in the differentiation of
cells of the skin (lining the outside of the body) and mucous membranes
(linings inside of the body). Vitamin A is important as it helps the
body fight off infection and sustain the immune system, but it also
supports growth and remodeling of bone.
If you body doesn't receive the needed vitamin A, then you could become
vitamin A-deficient, which can lead to night blindness, bone problems,
reduced immune system and health, anemia and unhealthy skin.
How much vitamin A is needed?
The Recommended Dietary Allowance (RDA) for vitamin A is measured in
retinol equivalents (RE), retinol being the active form of vitamin A.
For men - 1000 micrograms of RE per day
For women - 800 micrograms of RE per day
Where to get Vitamin A from?
Most people would first reach for their vitamin supplements, but the
best way to get your vitamins is from your diet.
Richest Sources of Vitamin A:
liver,
fish
liver oils,
milk,
milk products,
butter,
eggs.
Other Sources of Vitamin A:
A variety of dark green and deep orange fruits and vegetables -
carrots,
sweet potatoes,
pumpkin,
spinach,
butternut squash,
turnip greens,
bok choy,
mustard greens,
lettuce.
One thing to keep in mind - the absorption of vitamin A from the diet
is improved when consumed along with some fat in the same meal.
Source: Go Ask Alice
For Delicious and Healthy Holiday Dishes, Bite into Eastern Black
Walnuts (HealthyLiving)
Posted 18 October, 2001 by PAF-News
"The Ultimate Nut" Adds Vibrant Flavor, Health
Benefits to Every Course
Stockton, MO - October 15, 2001 - Rare
is the food that makes
recipes appeal to the entire spectrum of food lovers - from
unapologetic dessert hounds to calorie-conscious health nuts.
But in the American Eastern Black Walnut, chefs and home
gourmets from coast to coast have found that elusive ingredient.
Fall is harvest time for black walnuts, and it's no coincidence
that as people prepare foods for entertaining, freshly reaped
black walnuts answer two important -- and often conflicting -
questions: "What can I make that's delicious?" and "What can I
make that's healthy?" Until now, finding a food rich in both
taste and nutrition has been a hard nut to crack.
High in essential nutrients such as magnesium,
phosphorus, and
niacin, the American Eastern Black Walnut is native to the
central and southeastern US. While over 93 percent of its fat
is unsaturated -- the "good" kind of fat -- the real excitement
is found in the nut's taste. It has a striking, pungent flavor
that electrifies everything from chicken breasts to fudge pie.
In fact, conventional walnut wisdom says anyone who can't find a
palette-pleasing dish featuring the Eastern Black Walnut is,
well, nuts.
Missouri-based Hammons Products, the leading proponent of black
walnuts in the food industry, celebrates the virtues of "The
Ultimate Nut" at it's web site, www.black-walnuts.com
. Here
you'll find a wealth of information about the nut, including
full nutritional information, a surprising list of industrial
uses for nut shells, and perhaps most important, dozens of
recipes
for every possible taste, ranging from light salads and sandwiches to
desserts to meat and fish entrées -- all built around the versatile
black walnut.
Article courtesy of: Hammons
Products
Bottled vs. Tap Water (HealthyLiving)
Posted 18 October, 2001 by PAF-News
Bottled water may be all so fashionable and popular, but in many cases
it's no better than the water in your tap.
Bottled water is convenient and that makes it nice for people who have
trouble remembering to consume the recommended eight to 10 glasses of
water they need each day.
When it comes to nutrition, some bottled water may not have the fluoride
that is found in tap water. For most people, water is the best source
of fluoride so relying on bottled water may compromise this intake.
If you want, you can check the label for added fluoride or try filling
an empty bottle with tap water so both the convenience and fluoride
are still there.
Enjoy a Variety (HealthyLiving)
Posted 7 September, 2001 by PAF-News
When you go to the market, how many fruits and vegetables do you not
recognize?
Why not break out of your rut and try some of the many different fruits
and vegetables available.
For more vitamin C, try tomatillos in your next omelette.
For a nice taste variation add fennel to salads or pasta.
Mangos are plentiful this time of year and can add color and flavour
to salads or chutney.
Blend a papaya with pineapple for a cool tropical drink, and increase
your vitamin C and potassium at the same time.
Starfruit or carambola is another fun fruit. Its star shape adds interest
to salads, while its sweet taste makes it a good snack.
Healty Choice ... Rice (HealthyLiving)
Posted 22 August, 2001 by PAF-News
Perhaps you don't know but I've read that rice is a staple in more
than half the world population's diet. One of the reasons for this is
that rice is a healthy, nearly fat-free source of complex carbohydrates,
vitamins and minerals that is easily prepared.
Rice is very versatile and can be cooked in different ways.
Risotto and pilaf are two of the most popular international rice dishes.
Commonly known as "the pasta of Northern Italy," risotto is prepared
with a plump, medium-length grain called arborio rice. Making risotto
requires repeatedly stirring a little stock or wine into the rice until
it is absorbed, resulting in a delicious, creamy dish that can be made
low in fat.
Unlike risotto, Middle Eastern-inspired pilafs are cooked covered and
undisturbed. They can be made simply as side dishes, or as elaborate
main dishes when flavoured with lean meats, legumes, vegetables, and
exotic seasonings. Traditionally made with long, slender grains of imported
basmati rice, pilaf can also be made with other aromatic rice varieties.
Of cource, you can serve plain boiled rice as a garnish, or mix it with
some stir fried vegetables. Or you could even stir fry the rice as well
(make sure it has cooled down).
Healthy Cranberry Facts (HealthyLiving)
Posted 2 August, 2001 by PAF-News
Berries may be rich in antioxidants and play a role in maintaining
cardiovascular health, but recent research suggests that the cranberry
may have even more to offer.
Besides being a heart-healthy source of antioxidants, cranberries were
shown to decrease total cholesterol and LDL or “bad” cholesterol levels
in a recent study conducted by the University of Wisconsin-Madison.
“Our study found that feeding cranberry juice powder to animals with
high cholesterol decreased total cholesterol and LDL cholesterol by
22 percent,” said Jess Reed, Ph.D.
This is the first time scientists have seen such a positive response
with cranberry in reducing cholesterol levels. Research from another
Wisconsin-Madison study focused on cranberry antioxidants, which inhibited
LDL or “bad” cholesterol from being oxidized. Many researchers believe
that oxidized LDL contributes to cardiovascular disease.
These studies build on previously published research that demonstrates
the cranberry's anti-adhesion properties. The cranberry may be unique
by offering two key pathways to health—first as an anti-adhesion agent
and secondly as an antioxidant.
According to Amy Howell, Ph.D., of Rutgers University, “Cranberries
contain compounds that have an anti-adhesion or anti-stick mechanism
that's been shown to be effective in maintenance of urinary tract health.
Preliminary research suggests this same anti-stick mechanism may work
in the mouth and stomach, possibly helping to prevent gum disease and
ulcers.”
Additional research from Rutgers confirms that compounds in cranberries
are, in fact, absorbed into the body. Howell continued, “We found in
the animal model that cranberry compounds may be absorbed into the bloodstream
and become available for use in other sites in the body.”
Researchers agree that these preliminary studies are promising. These
studies were funded by Ocean Spray and were presented at Experimental
Biology 2001, sponsored by the Federation of American Societies for
Experimental Biology.
Source: tgcmagazine.com
Do you like your ... snacks? (HealthyLiving)
Posted 11 July, 2001 by PAF-News
If you like grabbing an afternoon snack you probably wonder if snacks
are healthful?
Snacks can make a healthful eating plan even better. Snacks can shorten
the time your body goes without fuel and keep you from overeating at
meals. Plan for snacks every three to four hours, about the length of
time a meal keeps you fueled.
In addition to when you do it, what you snack on also makes a difference.
Experts recommend that you choose snacks that provide a combination
of simple and complex carbohydrates, one gives quick energy, the other
slower fuel. Try a piece of fruit and a graham cracker, a bagel topped
with low-fat cheese, lowfat yogurt mixed with whole grain cereal, or
dip pretzels into a low-fat yogurt dip.
When you work snacks into a healthful eating plan, you'll find controlling
portions at meals gets much easier. So snack for health.
Olive Oil ... Good for your health (HealthyLiving)
Posted 8 July, 2001 by PAF-News
Olive oil has always been placed somewhere between food and medicine.
Hippocrates, the father of modern medicine, recommended the juices of
fresh olives as a cure for mental illness and poultices of macerated
olives for ulcers. In the Middle Ages, it was used to treat gynecological
complaints and in the Mediterranean country side was used as a treatment
for ear aches, as a purgative, especially for children, as a treatment
for stomach aches, gastritis, gastro duodenal ulcers and to soften calluses.
Olive oil was thought to have a very positive effect on atrophy of the
gallbladder and to inhibit hepatobiliary secretion during gallbladder
emptying time.
Today, research has shown the scientific basis for many of these beliefs.
Here's what the experts say:
"New Italian research finds olive oil contains antioxidants, similar
to those in tea and red wine, that combat disease processes, including
LDL cholesterol's ability to clog arteries."
Jean Carper, leading authority on health and nutrition,
an award winning correspondent for CNN, author of "The Food Pharmacy"
and "Food-Your Miracle Medicine" and a nationally syndicated column
"I love the whole idea of olive oil's versatility. I use it for
baking, as well as salad dressings and sautÈing. Olive Oil has
been around for a long time, and the more we know about it, the more
we learn about its great contribution to good health."
Pat Baird, dietician and nutrition consultant,
author of "The Pyramid Cookbook: Pleasures of the Food Guide Pyramid"
"American women might actually experience as much as a fifty percent
(50%) reduction in breast cancer risk if they consumed more olive oil
in place of saturated fats."
Dr. Dimitrios Trichopoulos, chairman of the Department of Epidemiology,
Harvard University School of Public Health
"I like the taste of olive oil. And, because olive oil is so flavorful,
a little goes a long way while cooking, which is great for people like
me who watch their fat intake."
Dr. Barbara Levine, director of the Nutrition Information Center
at the New York Hospital-Cornell Medical Center and Memorial Sloan-Kettering
Cancer Center
"Olive oil has a protective effect against some types of malignant
tumors: prostate, breast, colon, squamous cell, and oesophageal."
Dr. Dimitrios Trichopoulos, chairman of the Department of Epidemiology,
Harvard University School of Public Health
"Olive oil has been shown to strengthen the inmune system in mice.
Diets high in olive oil do not suppress lymphoblastogenesis, CD11a and
CD18, and increase expression and capping of CD44 and CD25."
D. Peck, School of Medicine, University of Miami
"In vitro and in vivo (in animals), the minor polar components of
extra virgin olive oil increase significantly the resistance of LDL
to oxidation.
Bruno Berra, Facolta di Farmacia, Milan
"Olive oil prevents insulin resistance and ensures better control
of the glucose in the blood."
A.A. Rivellese, G. Riccardi, M. Mancini
Institute of Internal Medicine and Metabolism Disease
University of Federico II, Naples
Dietary intake of olive oilyphenols may lower the risk of reactive
oxygen metabolite-mediated diseases such as some gastrointestinal diseases
and atherosclerosis. Olive oil hydroxytyrosol protects human erythrocytes
against oxidative damage."
Patrizia Galletti, Facolta di Medicina e Chirurgia,
Seconda Universita degli Studi di Napoli, Naples
"A diet in which virgin olive oil is the only source of fat causes
less peroxidation of the lipids in the subcellular membrane. Attention
is drawn to the greater part played by the saponifiable fraction of
the oil and to the absence of effects caused by the polyphenol fraction,
as well as to the cardiac antioxidant role of coenzyme Q10."
Jose Mataix Verdu, Jesus Rodriguez Huertas,
Instituto de Nutricion y Tecnologia de Alimentos,,Universidad de Granada
"An olive-oil-rich diet is more effective than a low-fat diet in
controlling and treating obesity. Moreover, it leads to longer-lasting
weight loss and it is easier to keep to because it tastes good."
Frank Sacks, Harvard School of Public Health
Healthy Eating Track (HealthyLiving)
Posted 5 July, 2001 by PAF-News
To get on the healthy eating track, pay attention to what you eat,
what you snack on, what the nutrition labels say, how you prepare foods
and how you handle hunger.
What You Eat
It is often against our instincts to make a meal that revolves around
rice and vegetables rather than meat and fried potatoes, but it is important
to go beyond the first instinct to plan a healthy meal. Try to keep
track of the meals you've eaten during the week, if it seems that you've
been eating an inordinate amount of foods from the meat and cheese group,
make extra effort to round out your next few meals with foods from the
remaining groups. Meal planning is an excellent way to stay on the healthy
eating track. Plan meals in advance and keep your cupboards stocked
with foods that can be made into quick well-balanced meals on days when
there isn't time or energy to plan.
What You Snack On
Put fruits and vegetables on your snacks list. Rather than grabbing
a bag of chips while you're in the office, keep a supply of dried fruit
and vegetables at your desk, this way you'll cut extra, unplanned fat
and sodium from your diet.
Read the Labels
Be sure to read the nutritional labels on the foods you buy. Find out
if the foods you eat daily actually have the nutrition elements that
you expect, want and need. Note that the "serving size" on each label
doesn't mean that is how much you should eat. Instead, it is telling
you the size of food that has been used to determine how much fats,
vitamins, and minerals are in a certain amount of the food under scrutiny.
How You Prepare Your Food
Use cooking methods that maintain your healthy objectives. Boil, steam,
fry in a non-stick pan, roast, or bake your dishes. Instead of using
oil when sautéing vegetables, use 2 tablespoons of water. Place
the water and vegetables in the water and saute as if you were using
oil. Your vegetables will cook without any added fat!
Remember that Hunger is the Ultimate Bad Influence
If you put off eating for too long, not only will your body not have
the energy that it needs to make it through the day, but you will be
more likely to forego healthy eating in favour of a quick hamburger
or a fatty meal from a fast food restaurant. When you put off grocery
shopping until you are really hungry, you are more likely to buy foods
that you wouldn't, if you had been thinking clearly.
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