Food of the Week: Berries

Photography by jhensemilla.wordpress.com

Serving by serving, berries are wonderful anti-inflammatory superfruits that deliver a significant burst of flavour and nutrients.

What are you getting?
A delicious blend of blackcurrants, blackberries, blueberries, cranberries, raspberries, and strawberries are a low-calorie, high flavour, and high-fibre snack. They also provide boost of antioxidants, vitamin C, folic acid and potassium.

Studies have also shown that berries may protect against the following health ailments for those who enjoy them regularly: cardiovascular disease, cancer, diabetes, Alzheimer’s and eyestrain.

Which berry is the shining star?
Blackcurrants are by far the healthiest berries but both of the more popular blackberries and blueberries run a very close second.

How to enjoy?
Try these alternatives to the morning muffin and afternoon donut:

1. A fresh berry salad makes for a great morning, late afternoon, or evening snack.

2. A yoghurt parfait with fresh berries and oats provides a well-balanced start to the day.

3. Add refined sugar to your cereal? Don’t! Try adding some fresh berries instead.

Rye Breaks the Fast Better

It is not groundbreaking news that breakfast is the most important meal of the day, for its role in maintaining good health and preventing overweight. Breakfast skippers tend to eat more food than required for lunch or nibble on high-calorie snacks. It is well documented that people tend to accumulate more body fat when they eat fewer, larger meals compared to when they eat the same number of calories in smaller, more frequent meals.

Rye, an Uncommon Health Food

Findings from a recent study from the Swedish University of Agricultural Sciences gives a great reason for grocery stores to no longer relegate rye products to obscure corners. By examining differences in appetite after consuming rye versus wheat breads and rye versus wheat porridge, the study found that rye-containing breakfasts helped maintain feelings of fullness longer and decreased desire to eat than wheat-containing break fasts. Thus, rye may be a powerful health food for weight-maintenance and loss, especially when consumed as breakfast.

The Many Health Benefits of Rye

Rye provides a wonderful health boost. In addition to being rich in protein, fiber, manganese (bone health), tryptophan (brain health) and other essential nutrients, the consumption of rye is associated with decreased risk of many serious health ailments, including type-2 diabetes and pre-and post-menopausal breast cancer.

Easy to Incorporate Rye into Your Diet

1. Switch it up by trying your favorite sandwiches on rye bread instead of wheat bread. Tip: read the ingredients label. Sometimes wheat breads can be masked as rye breads.

2. Try substituting some rye flour for wheat flour when making your favourite baked goods.

3. Like porridge? Boiling rolled rye flakes makes a healthy alternative to traditional oatmeal. This is a breakfast favourite in eastern European countries.

4. Check out “Ryvita”, which is a whole grain rye-containing cracker bread. It’s delicious, healthy, and available at most grocery stores in the bread section.

Don’t get me wrong! I’m not saying to abandon healthy, delicious, and hearty whole wheat, which is a staple in a healthy diet. But when it comes to rye versus wheat, rye is definitely the better way to break the fast.

The 'SuperBeverage'

With the summer approaching, the need to keep hydrated is increasing so say goodbye to unnatural high fructose drinks from concentrate and hello to a glass of fruity wholesomeness with the ‘SuperBeverage’, a sweet and natural way to keep your thirst quenched.

It's easy to make! Blend together cold water and your favourite fruit(s): 1 part water, 2 parts fresh fruit. Works very well with: Pineapple, Strawberry, Mango, Watermelon, Canteloupe, Honeydew Melon, Tamarind, and Passion Fruit

There are a ton of added bonuses to drinking this over pop, juice from concentrate, and zero-calorie alternatives (such as Crystal Light):

Health boost: Fruits are packed with fiber, vitamins, natural and complex sugars, antioxidants and other nutrients.

Hydration boost: Fruits are water heavy foods; each glass will be very hydrating.

Appetite suppressant: Water heavy foods will keep you fuller longer so you will be less tempted for unhealthy, high-calorie snacks.

Power up: A glass will give you energy for your day's activities.

Cost-effective: You get more juice out of your fruit than from using a juicer.

When enjoying this healthy drink, the recommended eight glasses of water per day won’t seem like enough!

Three Quick Facts about Omega-3

Highly Beneficial to One’s Health
The two most notable omega-3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), conferring protection against sudden death, cardiac death, and myocardial infarction. In addition to reducing abdominal fat in women, they also offer support to the normal brain and eye development in children under the age of two.

The Fattier, the Better
The current recommended intake of EPA and DHA is between 250-500 milligrams per day. The best natural source of these fatty acids come from fatty fish, including salmon, rainbow trout mackerel, tuna, and herring. Au contraire, other common fish such as haddock, sole, and tilapia contain relatively low levels of these health-boosting fatty acids. Make sure you’re reeling in the right kind of fish!

Options for the Fish Unfriendly
Besides consuming fatty fish, taking a fish oil supplement is the best way of getting significant amounts of Omega-3 fatty acids. There are also many products these days, such as Naturegg Omega-3 eggs and Becel Omega-3 Plus Margarine, come fortified with Omega-3. However, to put this into perspective, one Naturegg Omega-3 egg contains roughly 75 milligrams of DHA, a small fraction of the daily recommended intake. Thus, foods fortified with Omega-3 should just be a boost!

Food of The Week: Sweet Potatoes

Photography by slrobertson.com

As the name suggests, sweet potatoes are sweet and delicious. But not everything sweet is bad for you, as these vegetable powerhouses come packed with some unsurpassed health benefits.

They’re a superfood
There are a plethora of health benefits packed into these under-appreciated potatoes. From containing powerful antioxidants and anti-inflammatory nutrients to blood sugar-regulating nutrients, sweet potatoes have you covered.

They’re loaded with essential nutrients
One medium sweet potato (often incorrectly called a yam, even though they are of different species) is rich in beta-carotene and meets your daily need for vitamin A as well as providing one third of daily vitamin C requirements. They are also a significant source of dietary fiber (especially when baked with skin), protein, complex carbohydrates, iron, and calcium. And the list goes on.

Calorie-conscious? One medium sweet potato contains approximately 95 calories, which is significantly less than one Chips Ahoy chocolate chip cookie.

They're Easy to Enjoy
Fortunately, sweet potatoes are very versatile in the kitchen and can be consumed anytime of the year. You can enjoy a sweet potato soup in the fall and winter and a sweet potato salad in the spring and summer. Also, these nutritional wonders of nature have many faces; from being orange to purple in colour, they can also bring some vibrant colours to a meal.

Although studies suggest that steaming or boiling sweet potatoes is the healthiest way to go for a variety of reasons, baking or stir-frying them make a tasty and healthy side dish as well.

Take a closer look at sweet potatoes. They’re worth it!

Food of the Week Wednesdays

Is Your Meat Safe?

From tuberculosis to pneumonia, most people died from infectious diseases throughout history. But now in developed countries worldwide, these infections are mostly treatable. This is all thanks to the discovery of antibiotics in the early 1900s, which was a huge triumph for modern medicine. To put this into perspective, the discovery of antibiotics single-handedly added eight years to the life expectancy of Western humans.

In recent years, the long-term efficacy of antibiotics has been threatened in order to improve the profits of livestock farmers. Livestock are given low doses of antibiotic like a daily vitamin, allowing for healthier animals that grow bigger faster. Also, animals get sick too so the addition of antibiotics in their diet keeps them from getting sick. Herein lies the problem, as antibiotics are meant to used for treatment, not a preventive measure. Would you pop antibiotics everyday like a vitamin? I think not.

So, what’s the big deal?

These are detrimental for human health. Antibiotic medicines are losing effectiveness on humans due to their increased use in animal feed.
Also, poultry products often carry at least one bacterial strain, and it is now increasingly likely that the meat you buy contains an antibiotic-resistant strain of bacteria. The likelihood of acquiring bacterial infections is rising, most of which are caused by resistant strains, leading to a huge public health threat.

Do you know what you’re ingesting?

A recent survey from the U.S. showed that less than half of participants (48 percent) are aware that the beef and poultry purchased at American supermarkets commonly are raised on feed that contains antibiotics. In addition, only 27 percent of those surveyed are aware of the detrimental effects of antibiotics being used in raising livestock. However, the majority (59 percent) opted to switch to antibiotic-free meats once they learned of the relationship between the overuse of antibiotics in animal feed and its effect on humans.

What can you do about it?

The answer lies in your diet. Avoid meats altogether that contain antibiotics; all meats that are certified organic will be free of antibiotics. You can buy directly from slaughterhouses and butchers. It’s worth the added expense!

Can you imagine a world without antibiotics? I certainly cannot. Making the switch to antibiotic-free meats will keep antibiotics effective and, most importantly, your health will thank you.

Probiotic = Pro Life

Believe it or not, approximately 100 trillion bacteria cells reside within each human, most of which live in the gut, constituting what is called the ‘gut microbiota’. Disgusted? Don’t be. These are ‘good’ bacteria help synthesize vitamins, improve digestion, aid in the absorption of calcium and iron, and help control inflammation in the body. Probiotics, literally meaning “pro life”, are supplements of live micro-organisms that improve and sustain the balance of the gut microbiota.

Not sure who benefits from a well-balanced and functioning gut? You do. Think of probiotics like multivitamins in that they both confer a variety of health benefits on humans. In particular, these are three (widely proven) benefits of probiotic supplementation:

1. Probiotics promote gastrointestinal health
When taken in sufficient amounts, it is well document that certain probiotics help treat IBS, constipation, and bouts of diarrhea and improve digestion.

2. Protects the crucial gut microbiota
Antibiotics, antacids, the aging process and various other lifestyle factors (e.g., diet) can adversely disrupt the ‘good’ bacteria within the human gut. Probiotics will counteract this disruption of the gut microbiota, sustaining balance within the gut. Taking a probiotic while undergoing an antibiotic regimen is thus strongly recommended.

3. Strengthens the body’s natural defenses
By improving the strength and function of the colon lining, probiotics help prevent ‘bad’ bacteria from passing through into the bloodstream, thereby supporting the body’s innate immune system. In fact, studies have shown that probiotics may decrease the length of a cold.

One major downfall of probiotics is that not all of them are the same and, more importantly, there are no standardized labeling requirements. Yoghurt or supplement, consider these salient points when deciding on a probiotic regimen:

1. Strains
Just like how a doctor would prescribe a different antibiotic for strep throat and a urinary tract infection, each strain of probiotics work differently. Make sure the strains of bacteria are listed. It is also recommended to use probiotics that contain a plethora of different strains for the greatest health benefits.

2. Culture Count
This is the amount of bacterial cells per serving. When taking a probiotic to promote general health, a recommended culture count is roughly 2-6 Billion cells per serving, while a recommended culture count is upwards of 50 Billion cells per serving size for those who are combating a health ailment.

3. Delivery System
The acidic environment of the human stomach will kill off (most) bacteria; thus, a good probiotic will come with a ‘delivery system,’ which is a capsule that protects the integrity of the probiotic while delivering it directly to the small intestine via the stomach.

This concept is not a new one. In ancient Rome, a historian named Plinius recommended sour milk for treating gastroenteritis. Remarkably, we are basically doing the same thing two millennia later but we are using probiotics instead.

Obesity Slowing You Down Mentally? Pick up the Pace

For decades there has been well-documented evidence of the vicious cycle of obesity and a sedentary lifestyle. That is, being sedentary may lead to obesity, which in turns leads to an even less active lifestyle. However, new research has shown that obesity may indeed be slowing down the overweight not only physically but mentally as well. New research has successfully linked overweight and obesity to cognitive dysfunction in adults.

A recent study examined the relationship of cognitive (dys)function and BMI (Body Mass Index) over a five-year period in healthy 32 to 62-year-old men and women that were active in the workforce. At the beginning of the study, those with higher BMI were found to experience greater cognitive dysfunction throughout the five-year study. This study thus highlights that high BMI is independently related to cognitive dysfunction in adulthood.

Another recent study examined the relationship of BMI at 25 years of age with cognitive (dys)function throughout the adult lifespan. The findings of this study indicate that higher BMI in humans at 25 years of age leads to greater cognitive dysfunction later in adulthood. Moreover, this study highlighted that the larger the increase in BMI from 25 years of age to midlife, the greater the cognitive dysfunction.

Not too sure what to take from this? It is not too late to begin tackling your BMI with these five easy steps:

1. Work out: It is recommended that adults engage in at least 30 to 60 minutes of moderate physical activity daily. To make more sustainable changes, I suggest that you start slowly and build up to more over time.

2. Bring down the Fructose: Research has shown that fructose is stored as fat faster than all sugars. So limit processed, sugar-containing foods.

3. Boost Fiber: In March 2011, I wrote a recent post about the wonders of Fiber. To summarize, one of the most notable facts about fiber is that it is not considered to contribute any calories to the diet. Excellent sources of fiber include fruits and veggies, whole grains, and nuts and seeds.

4. Boost Calcium: A recent study has found that those on a lean, dairy-rich diet significantly lost weight.

5. Eat Differently: This is a two-tiered approach. First, avoid those foods that are high in bad carbs (sugars) and bad fats (saturated and trans fats). Second, eat more at breakfast and lunch, as larger meals during the day provide the energy required for daily activities, while calories consumed late at night will be stored as fat.

Spice Up Your Health With Herbs

Looking for natural flavours to stimulate my taste buds, I began experimenting with various herbs about five years ago when I decided that enough was enough and gave up salt. Similar to superfruits, herbs are both tasty and highly nutritious; thus, I consider herbs to be “superplants.”

In a pinch? Although fresh is always best, the ground varieties work wonders too. For example, one teaspoon of ground basil contains more than one third of the daily recommended amount of vitamin k.

These six herbs below will definitely spice up your food and, most importantly, your health.

Thyme:
Thyme contains an oil (called thymol) and is rich in flavonoids, both making it a powerful antioxidant.

Tip: Sprinkle some fresh (or ground) thyme on scrambled eggs to bring another dimension to a breakfast favourite.

Rosemary:
Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion.

Tip: The first time I used rosemary in cooking, I added it in to the mix for some homemade turkey burgers. It was a hit!

Cilantro:
Recent research has shown that coriander (seeds of the cilantro plant) could have cholesterol-reducing action.

Tip: Mix puréed avocado, finely chopped jalapeño pepper, a heap of cilantro, and mayonnaise for a great dip and/or spread.

Dill:
Dill are considered cancer-fighting, as they have been shown to neutralize carcinogens, such as the benzopyrenes (which come from cigarette smoke as well as other sources).

Tip: Combine dill weed with plain yoghurt and chopped cucumber for a sauce to put on top of baked/grilled salmon. It is also a tasty addition to egg salad.

Basil:
In addition to containing nutrients essential for cardiovascular health, the compounds in basil have also been shown to prevent DNA damage in human immune cells.

Tip: Make a delicious pesto sauce by chopping basil and garlic and mixing them in olive oil.

Oregano:
Think blueberries are good antioxidants? Oregano has twice the anti-cancer antioxidant activity as blueberries.

Tip: Garnish your next slice of pizza with some fresh oregano.

Not yet convinced? I almost forgot to mention that herbs are practically calorie-less.

Understanding the Language of Nutrition Labels

From your vanilla (skinny) latte to the tofu in your fridge, nutrition labels are more prevalent than ever. Nowadays pretty much all food has an associated nutrition label slapped on it. Even fast food restaurants like McDonald’s have caloric information on their menus!

Consumers can thank the Nutrition Labeling and Education Act (NLEA) of 1990 for this tool to be informed. Despite its very practical use for health-conscious consumers like myself, I am not entirely convinced of its overall efficacy. As a recent study from New York suggests, only 32% of participants from various socio-economic backgrounds could correctly calculate simple math to discover how much nutrients were in the food they were consuming. More importantly, the majority of these participants stated that they found nutrition labels easy to read and they referred to them often.

The sample nutrition above label looks simple, I know. But it is in fact a language of its own. I have constructed a few lessons on understanding nutrition labels in an attempt to lessen the confusion.

Lesson number 1: Marketing information versus mandated information

When it comes to the nutrition information on foods, the required (and useful) information is located on the white nutrition label. Oftentimes products will also have clever words on the front, suggesting to the consumer that the product is in fact healthy. For example, in a study from Cornell University's Food and Brand Lab, it was found that participants thought cookies contained 40 percent fewer calories just because the word “organic” was printed somewhere on the label!

Tip: Don’t be fooled by clever marketing. In order to make informed choices, only read the nutrition label.

Lesson number 2: Don’t just look at the caloric information!

In addition to looking at the calories content, make sure you understand where your calories come from. Fat? Protein? Carbohydrate? Each of these sources contains different amounts of calories. More importantly, protein generally takes longer to digest, leaving you feeling fuller longer, which is useful information when on a calorie-controlled diet, or when trying to lose weight.

Tip: A well-balanced diet roughly consists of 30 percent of daily calories from fat, 55 percent from carbohydrates and 15 percent from proteins.

Lesson number 3: Checking out the serving size will only serve yourself

All nutrition information is listed per serving size, either displayed per 100 grams or by recommended serving size. This can be very misleading so pay close attention. For example, many cereals provide nutritional information for a serving of 30 to 40 grams. In reality, the average person will consume almost double this amount, doubling the quoted nutrition information on the product.

Tip: Whenever possible, weigh, or measure your portion size to ensure it equals the recommended serving size, and if not, calculate nutrition contents accordingly.

Lesson number 4: The value of looking at the percent daily value

The percentages (%) associated with each nutrient represent the percent of the recommended daily value for each nutrient that is obtained by consuming an amount of the product that is equal to the portion size on the label.

Tip: In general, avoid those foods that are high in sugars, sodium, cholesterol, saturated and trans fats, and, of course, calories and seek foods that are high in fiber and protein.

Lesson number 5: Seeing beyond the negative connotation of “fats”

The term “fats” has a negative connotation, but it’s important to remember that not all fats are detrimental to human health when reading between the lines on a nutrition label. In the sample above, there is an overall amount of fat per serving size (in this case, 1 g). Below it, there is an amount of saturated fats and an amount of trans fats. This is where attention should be focused when reading the fat section.

Tip: The healthier the food, the fat content will be less attributable to saturated and/or trans fats. So, avoid foods altogether that contain trans fats (and high amounts of saturated fats).

Lesson number 6: Understanding Carbohydrates

Similar to fats, not all carbohydrates are created equally. Check out the example nutrition label above. The carbohydrate count per ¾ cup of cereal contains 25g of carbohydrates, 9 grams of which are sugar and 2 of which are from fiber. The remainder contains complex carbohydrates that are beneficial to human health.

Tip: When scrutinizing the carbohydrate section, avoid foods whose carbohydrates are mostly sugars.

There is a ton of information hidden between the lines on elusive nutrition labels. So, whether or not your math and language skills measure up, take some time reading nutrition labels to ensure that what you eat measures up to your health goals.

Quinoa et al to Reach Your Daily Protein Quota

Protein is a crucial part of the healthy and well-balanced human diet, required for nearly every bodily function. Protein is composed of amino acids, some of which are synthesized by the body (non-essential amino acids) and the others are required through the diet (essential amino acids). Adequate amounts of protein can also be part of a good weight loss regimen. Protein takes longer to be digested than refined carbohydrates, suggesting that it is better at curbing appetite cravings. Thus, it is incredibly important to ensure that you are consuming enough through your diet.

The recommended consumption of protein for women aged 19–70 is 46 grams of protein per day, while for men aged 19–70 it is 56 grams of protein per day, both corresponding to approximately 0.8 grams of protein per kilogram of body weight. However, please note that this requirement is for a normal inactive person. Due in most part to increased muscle mass, exercise demands more protein from the diet. For those that are active, suggested daily protein intake varies between 1.6 g/kg and 1.8 g/kg, approximately double the amount for the normal inactive person.

Protein is very ubiquitous and so food provides a wonderful matrix of dietary protein sources and they are not all from animal sources, which are calorie-dense and packed with saturated fats and cholesterol. Conversely, the profile of plant proteins has been raised in recent years as these proteins are low in calories and saturated fats and free of cholesterol. Check out this list below of healthy, protein-dense plant foods that can be easily incorporated (and deliciously, too!) into your regular, restricted, vegetarian, and/or vegan diet.

Tempeh (1 cup): 41 grams of protein
Dried Parsley (1 cup): 31 grams of protein
Lentils (1 cup, cooked): 18 grams of protein
Tofu (1 cup): 17 grams of protein
Black Beans (1 cup, cooked): 15 grams of protein
Almonds (1/4 cup): 8 grams of protein
Quinoa (1 cup, cooked): 8 grams of protein
Pistachios (1 oz): 6 grams of protein
Brussels Sprouts (1 cup, cooked): 4 grams of protein

Other great non-meat sources can come from protein supplements, available as a bar as well as a powder (for great shakes). Shakes and/or bars are highly recommended for active individuals. In addition, protein bars make great on-the-go snacks.

So the key here is to transform your thinking of what constitutes protein, and most importantly, what proteins should be on your plate and in what amounts. Protein = Animal Meat? I think not.

Seven Flawless Tips for Scheduling in a Healthy Diet

You’re busy, tired, and overworked. I get it. And there’s hardly time for leisure, much less for health and nutrition. But fortunately, I have constructed a simple mnemonic, listing flawless tips for each day of the week to help you remember to schedule in a healthy diet. This simple list can be used as a guide when deciding what groceries to buy, what to make for dinner, what to buy for lunch, and even what on-the-go foods will be the most nutritious for you.

Mushroom Mondays: In addition to being very rich in vitamins, minerals and antioxidants as well as being low in calories, mushrooms do wonders for the immune system. Try to incorporate mushrooms (especially cremini mushrooms, which are the healthiest mushrooms) into your diet whenever possible and don’t cook for more than 7 minutes to maximize nutrient retention.

Tofu Tuesdays: Being rich in protein, Omega-3 fatty acids, iron and other nutrients, Tofu is becoming more and more popular. It is also very low in calories and it is cholesterol-free. Many delicious meals can be made with tofu but try stir-frying it with your favourite vegetables and seasonings.

Whole-Wheat Wednesdays: Whether it be rice, bread, pasta, or sugar, try to always consume fiber-rich whole-wheat (“brown”) foods. Whole-wheat foods are in their natural, unrefined state; the refining process strips these nutritious foods of their natural wholesomeness. If you are still consuming refined carbohydrates, make the switch.

Turkey Thursdays: Turkey is a high protein and low-fat white meat that contains Omega-3 fatty acids as well as many nutrients, including vitamins B3 and B6. To get started, try using turkey instead of beef in a chili con carne recipe or when making homemade hamburgers. Turkey is not just for Thanksgiving!

Flax seed Fridays: Flax seeds are high in beneficial fiber, Omega-3 fatty acids, nutrients, while being low in calories. Also, the health benefits are numerous: bone health, and protects against cardiovascular diseases, cancer, and diabetes. Don’t know how you can incorporate flax into your diet? Try flax seed bread, sprinkle flax seeds onto cooked vegetables, and/or put flax seed oil into your shake.

Spinach Saturdays: Spinach is a wonderful green-leafy vegetable that contains plentiful amounts of vitamins and is packed with iron and other minerals, as well as health-promoting phytonutrients (=plant nutrients). Tips to enjoy spinach: sprinkle pine nuts on boiled spinach, enjoy a spinach salad, and spinach is especially tasty with poached and scrambled eggs.

Salmon Sundays: Salmon is a delicious fish, loved by those who are otherwise not too fond of fish. It is rich in protein, Omega-3 fatty acids, vitamin D, and vitamins B3, B6, and B12 while being low in saturated fats and calories. Oh, and it is also a brunch favourite of mine.

It’s long overdue for many people to invite health into his/her diets. Be sure to schedule it in and great health may indeed R.S.V.P. too!