Food & Recipes

Five reasons why you should eat spinach

Spinach the green leafy vegetable which is the source of Popeye`s strength, is a winter super food packed with immense nutrients.

Here are a few health benefits of spinach:

A rich source of dietary fibre, spinach aids digestion, prevents constipation, maintains low blood sugar and curbs

overeating thus aiding weight loss.

Flavonoids — a phytonutrient abundant in spinach offers protection against stomach, skin and aggressive prostate cancer.

An excellent source of antioxidant nutrients – vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium – it helps decrease risk of several blood vessel-related problems, including atherosclerosis, osteoporosis and high blood pressure.

Antioxidants lutein and zeaxanthin in spinach protect the eye from cataracts and age-related macular degeneration.

Vitamin K abundant in spinach is important for maintaining the strength and density of the bones. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone.

Source: Zee news

Mediterranean diet linked to lower risk of Type 2 diabetes

Even without weight loss, adhering to a diet rich in fresh produce, chicken, fish and olive oil is 40% more effective in heading off the development of Type 2 diabetes than following a low-fat diet, a new study has found.

The research suggests that for the nation’s 78 million obese adults, a diet that minimizes red meat and sweets but incorporates plant-based fats may be a sustainable way to improve health — even if permanent weight reduction proves elusive.

The findings add to mounting research that suggests a traditional Mediterranean diet may be easier to adhere to and more likely to improve health than more restrictive regimens.
Compared with those on a low-fat diet, trial participants whose Mediterranean-style diet was supplemented with a daily dose of tree nuts — almonds, walnuts and hazelnuts — were 18% less likely to develop Type 2 diabetes. The researchers called that a positive trend but acknowledged that the difference fell short of demonstrating beyond doubt the superiority of such a diet over a standard low-fat diet.

Published Monday in the Annals of Internal Medicine, the latest entry in the diet fray followed for more than four years a group of 3,541 older Spaniards who were at high risk of developing cardiovascular disease. They were a subgroup of a larger clinical trial that demonstrated the effectiveness of the Mediterranean diet in reducing the risk of heart attacks and strokes.

Source: latimes

Red light, green labels: Food choice made easier

In March 2010, Massachusetts General Hospital’s cafeteria got an overhaul. Healthy items were labeled with a “green light,” less healthy items were labeled with a “yellow light,” and unhealthy items were labeled with a “red light.” Healthier items were also placed in prime locations throughout the cafeteria, while unhealthy items were pushed below eye level.

The “Green Light, Red Light, Eat Right” method is a favorite among experts fighting childhood obesity. But doctors at Massachusetts General wanted to know if the colors could really inspire healthier eating habits among adults long-term.

The results of their study were published Tuesday in the American Journal of Preventive Medicine.

The study

A cash register system tracked all purchases from the hospital’s large cafeteria between December 2009 and February 2012. The first three months of data were used as a baseline for comparison purposes. In March 2010, all food and beverages were labeled with a visible green, yellow or red sticker. Those with a green sticker were put at eye level and in easier-to-reach places.

Signs, menu boards and other promotions were used to explain the changes around the hospital.

The cafeteria had an average of 6,511 transactions daily. Approximately 2,200 of those were from hospital employees who used the cafeteria regularly. Twelve months into the study, researchers analyzed the number of purchases from each color group, and compared them to the baseline totals. They did the same at the end of the 24-month period.

The results

The number of red items purchased during the study period decreased from 24% at the baseline to 21% at both the 12 and 24-month follow-ups. The biggest decrease was seen in red-labeled beverages (such as regular soda) – from 27% at baseline to 18% at 24 months.

Sales of green items increased from 41% to 46%.

In other words, cafeteria-goers bought more water and purchased healthier food items during the study period than they did before the traffic light system went into place.

Employees showed the biggest improvement; their purchases of red items decreased by about 20%.

Takeaway

“These results suggest that simple food environment interventions can play a major role in public health policies to reduce obesity,” the study authors write.

Lead study author Dr. Anne Thorndike wasn’t sure that the changes seen early in the study would last over the two-year period. The consistent results at 24 months suggest people won’t grow tired of or immune to helpful food labels, she says.

Thorndike does not believe the color coding system can replace more detailed nutrition information, but says the labels “convey some basic nutrition information in a format that can be quickly interpreted and understood by individuals from diverse backgrounds.”

It’s unclear if the traffic light system produced the change in consumers’ behavior or if it was the rearrangement of items in the cafeteria.

Use it at home

“Families could utilize this concept by categorizing foods in the household as ‘green’ or red,'” Thorndike says. “For example, you could have a ‘green’ snack drawer or shelf on the refrigerator that the kids could freely choose from, and you could designate a ‘red’ drawer in which the kids would need to ask permission before taking a snack.”

Parents can also rearrange their cupboards to put healthier snacks front and center. Sorry, cookies – it’s the dark corner up top for you.

Source: the chart

5 healthy late-night snacks

Let’s get real: It’s not always possible to avoid eating after dark. Some situations (a late work shift, a delayed flight) call for legit midnight meals — and hey, other times you’re just still hungry.

When you are, you should eat, says Angela Lemond, R.D.N., of the Academy of Nutrition and Dietetics. The trick is to munch on fare that won’t spike your blood sugar, incite cravings, or pack on pounds. Any of these light-but-filling combos should tide you over till morning.

1 medium banana + 1 tablespoon almond butter

1 medium apple + 1 ounce low-fat cheese

1/4 cup black beans + 1 small corn tortilla

1 cup blueberries + 6 to 8 ounces plain, non-fat yogurt

1 cup carrot sticks + 3 tablespoons hummus

Source: airing news

Fibre rich diet may ward off asthma

A new study has revealed that eating a diet rich in fibre can protect against allergic asthma by triggering changes in the immune system.

Benjamin Marsland from the University Hospital of Lausanne in Switzerland and colleagues found that levels of dietary fibre, found in fruit and vegetables, can influence the balance of microbes in the gut in ways that make the airways more or less prone to the inflammation seen in allergic airway diseases, New Scientist reported.

The researchers, who looked at how the immune and inflammatory responses of mice varied with the fibre in their diet, found that when the mice were exposed to an extract of house dust mites, those fed with less fibre had double the number of a specific type of immune cell associated with asthmatic inflammation in their airways, than those on a standard diet.

It was found that mice given additional fibre supplements on top of a standard diet showed a reduction in these immune cells, but only if the supplement was easily fermentable in the gut.

The study was published in Journal Nature Medicine.

Source:  Zee news

USDA allows more meat, grains in school lunches

The Agriculture Department says it’s making permanent rules that allow schools to serve larger portions of lean meat and whole grains in school lunches and other meals.

Guidelines restricting portion size were originally intended to combat childhood obesity, but many parents complained their kids weren’t getting enough to eat. School administrators say that rules establishing maximums on grains and meats are too limiting and make it difficult to plan daily meals.

The department eliminated limits and on meats and grains on a temporary basis more than a year ago. On Thursday officials made the rule change permanent.

The change was announced by Kevin Concannon, an undersecretary for food, nutrition and consumer services.

He says the department has delivered on its promise to give school nutritionists more flexibility in meal planning.

Source: USA Today

 

5 New Things to Do with Avocado

Creamy, delicious avocados are a healthy way to add tons of nutrients and flavor to your meals, from breakfast to dessert. Full of monounsaturated fat, fiber, and vitamins, this versatile super fruit can be used in so many ways, both in and out of the kitchen, as these recipes prove.

1. Avocado and Smoked Salmon on Toast:
Streamline your morning routine with this quick breakfast. It provides healthy fats from the avocado, protein from the smoked salmon, and tons of flavor from the tamari and lemon.

Serves: 2

Ingredients:
2 slices gluten-free bread
1 ripe avocado, halved
Juice of 1/2 lemon
1 dash tamari soy sauce
Pepper
2 slices smoked salmon

Directions:
Toast bread. In a small bowl, use a fork to mash avocado with lemon juice, tamari, and pepper to taste. Spread avocado mixture on toast and top with salmon.

Nutrition score per serving: 297 calories, 16g fat (2g saturated), 31g carbs, 9g protein, 8g fiber, 420mg sodium, 4g sugars

2. Simple Avocado Quinoa Salad

Combine quinoa, kale, and of course avocado for a super salad. This makes a perfect side dish or lunch for a summer picnic.

Serves: 4

Ingredients:
3 cups cooked quinoa, cooled
1/4 red onion, thinly sliced
1 Fuji apple, thinly sliced into half moons
2 cups purple or Lacinato kale leaves, chopped into ribbons
Juice of 1 lemon
2 tablespoons extra-virgin olive oil
2 teaspoons honey
1 pinch sea salt
1 avocado, cubed
1/4 cup crumbled feta or chevre (optional)

Directions:
1. In a large salad bowl, toss quinoa, onions, apple, and kale to combine.
2. Drizzle in lemon juice, oil, honey, and salt, and toss to coat well.
3. Gently fold in avocado and feta, if using. Serve chilled or at room temperature.

Nutrition score per serving: 293 calories, 16g fat (2g saturated), 35g carbs, 6g protein, 7g fiber, 72mg calcium, 97mg sodium

3. Avocado Chocolate Smoothie

This smoothie was inspired by my friend Kim Barnouin, author of Skinny Bitch. Ever since I had an avocado chocolate mousse at one of her dinner parties, I can’t get enough of the unique, delicious combination.

Serves: 2

Ingredients:
1 ripe avocado, peeled and pitted
2 tablespoons dark unsweetened cocoa powder
2 tablespoons agave nectar
1 frozen banana
1 cup ice
1 cup unsweetened almond milk

Directions:
Combine all ingredients in a blender and blend until smooth. Serve immediately.

Nutrition score per serving: 306 calories, 17g fat (3g saturated), 42g carbs, 4g protein, 11g fiber, 124mg calcium, 101mg sodium, 24g sugars

The enzymes and oils in avocado can help restore moisture in dry skin. Grab a good book, a cup of tea, and relax while these all-natural beauty treatments work their magic.

4. Candice’s Sweet Avo-Honey Mask: In a small bowl, use a fork to mash 1/4 avocado. Stir in 2 teaspoons honey and apply to your face with clean hands. After 10 minutes, rinse off with warm water.

Candice’s 20-Minute Miracle Mask: In a small bowl, use a fork to mash 1/4 avocado. Stir in 1 tablespoon egg whites and 1/2 teaspoon extra-virgin olive oil, mixing until very creamy. Apply to your face with clean hands. After 20 minutes, rinse off with warm water.

This smoothie was inspired by my friend Kim Barnouin, author of Skinny Bitch. Ever since I had an avocado chocolate mousse at one of her dinner parties, I can’t get enough of the unique, delicious combination.

Serves: 2

Ingredients:
1 ripe avocado, peeled and pitted
2 tablespoons dark unsweetened cocoa powder
2 tablespoons agave nectar
1 frozen banana
1 cup ice
1 cup unsweetened almond milk

Directions:
Combine all ingredients in a blender and blend until smooth. Serve immediately.

Nutrition score per serving: 306 calories, 17g fat (3g saturated), 42g carbs, 4g protein, 11g fiber, 124mg calcium, 101mg sodium, 24g sugars

The enzymes and oils in avocado can help restore moisture in dry skin. Grab a good book, a cup of tea, and relax while these all-natural beauty treatments work their magic.

Source: shape

 

GMO-free Cheerios coming soon to grocery shelves

General Mills says some Cheerios made without genetically modified ingredients will start appearing on shelves soon.

The Minneapolis-based company said Thursday that it has been manufacturing its original-flavor Cheerios without GMOs for the past several weeks in response to consumer demand. It did not specify exactly when those boxes would be on sale.

Original Cheerios will now be labeled as “Not Made With Genetically Modified Ingredients,” although that it is not an official certification. The labels will also note that trace amounts of GMO ingredients could be present due to the manufacturing process, said Mike Siemienas, a company spokesman.

The change does not apply to any other Cheerios flavors, such as Apple Cinnamon Cheerios or Multi Grain Cheerios.

“We were able to do this with original Cheerios because the main ingredients are oats,” said Siemienas, noting that there are no genetically modified oats. The company is primarily switching the cornstarch and sugar to make the original Cheerios free of GMOs, he said.

The change comes after the group Green America started a campaign called GMO Inside asking General Mills to make Cheerios GMO-free. The group noted in a statement that its campaign prompted fans to flood the Cheerios page on Facebook with comments on the topic.

Todd Larsen, Green America’s corporate responsibility director, said in a statement that the move is “an important victory in getting GMOs out of our food supply and an important first step for General Mills.”

As for other varieties of Cheerios, Siemienas said they are harder to make GMO-free because they are made with ingredients such as corn.

There has been little scientific evidence showing that foods grown from engineered ingredients are less safe than their conventional counterparts. But consumers have expressed concerns about the long-term impact they could have.

Source: One news story

Avoid These Unhealthy “Health Foods”

It’s important to make health choices that benefit the long-term well-being of not only our children, but also the beloved seniors in our lives. This is just one of the steps we can take to help each generation lead healthy lives, from childhood through the golden years.

1. Canned Soup and Beans

Okay, so canned soup is probably not a surprise. Most of us know that canned soup typically contains large amounts of processed salt, MSG, additives as well as genetically engineered ingredients. But what some of us may not know is that many companies still use cans with bisphenol-A (BPA) in the lining. And this chemical has been identified as an endocrine disruptor as it can mimic or interfere with you body’s hormones and “disrupt” your endocrine system. This is why canned beans can also be harmful. So why not pull out your crock pot and make homemade stew, soup or beans? Making homemade soup can be easy and ensure you know what you’re putting in your body. And shopping at Whole Foods, PCC or other healthy markets offers many choices for healthy, natural bean choices that offer high-protein.

2. Breakfast Cereal

Most cereals are a combination of high-fructose corn syrup and genetically engineered corn, which does not offer the fiber and grain that many promise. Eating homemade oatmeal or muesli is a much healthier option (and you can also add fresh fruit to make it even more tasty!).

3. Microwave Popcorn

We did a post about dementia causing chemicals in food, including buttered popcorn, back in August. But it gets worse. Perfluorooctanoic acid (PFOA) is used in the liner of microwave popcorn bags. What we have not been told is that the chemical can leak into the popcorn, when heated. PFOAs have been linked to infertility, among other health problems. Popping popcorn on the stove top is not only a healthy alternative, it can also be fun. And coconut oil, sea salt and other healthy alternatives can be used to season.

4. Bottled Water

Bottled water is supposedly health, right? Well according to Environmental Working Group, chemical pollutants, contaminants and even bacteria were found in 10 popular brands of bottled water. Not only that, he FDA only regulates 30-40% of bottled water, which means there’s only a small percentage tested. Not only that, phthalate, a chemical group used to make the plastic bottles for bottled water, can leech into the water and is a potential cancer-causing agent. The alternative? Installing a high-quality water filter for your tap or home.

5. Fruit Juice

Even though many juice brands claim to contain 100% or even 80% juice, this is not really the case after it is packaged. Not only does the flavor come courtesy of professional flavor, fruit juice is also notoriously high in fructose—whether it’s from added high fructose corn syrup or naturally-occurring fructose in the fruit. If you must drink juice, add filtered water to it. At least that way you’re getting more water.

6. Yogurt

This one surprised me. As a woman, I’ve always been told to eat yogurt for its “active cultures” and healthful bacteria (probiotics). However, pasteurized products will not provide you with these health benefits, as the pasteurization process destroys most of the precious enzymes and other nutrients. Some products at your local healthy food market, such as PCC or Whole Foods, as mentioned above contain the real deal. Fortunately you can also make your own yogurt at home and add fresh fruit and granola to make your taste buds dance.

7. Diet Soda

And last, but not least—diet soda! Yes, we already know soda is bad for us. But it’s actually downright scary how bad. And diet soda is no better. A 2002 UCLA study found that consuming excessive amounts of sugar reduces the production of the brain chemical called brain-derived neurotrophic factor (BDNF). “Without BDNF, our brains can’t form new memories and we can’t learn (or remember) much of anything,” according to an article in Forbes magazine. Not only that, low BDNF levels are linked to depression, dementia and many other health problems—including a resistance to insulin and the body’s natural mechanism for knowing when to stop eating. And it only gets worse; soda is also linked to dental, heart, kidney, lung, bone and digestive system problems. And diet soda drinks usually include the artificial sweetener and food additive aspartame, which contains excitotoxin, or substances added to certain foods and beverages that can cause nerve, and gradual damage to your brain. This nerve damage can actually lead to forms of dementia. So why not lower your risk for Alzheimer’s and dementia? All you have to do is stop drinking soda and diet soda.

Source: A place for mom

Antioxidant-rich foods may reduce cataract risk

Women who eat foods rich in antioxidants may have a lower risk of cataracts as they age, according to a new Swedish analysis.

“Oxidative damage of the eye lens caused by free radicals has been suggested to be crucial in development of cataract,” said Susanne Rautiainen of the Institute of Environmental Medicine at the Karolinska Institutet, who led the study.

Her team looked at the diets of more than 30,000 middle aged and older women, and found those with the highest total intake of antioxidants had about a 13 percent lower risk of developing cataracts than women who consumed the least.

“Previous studies have focused on individual antioxidants obtained from the diet or supplements and they have reported inconsistent results,” Rautiainen said. “However, in diet much wider ranges of antioxidants are present than those studied previously.”

Instead of looking at single antioxidants, such as vitamins C and E, and plant flavonoids such as lycopene, the researchers used a measure of total antioxidant values in foods, which takes into account how the nutrients work together.

For the study, more than 30,000 Swedish women over age 49 were observed for about 7 years for signs of developing cataracts, and were given a dietary questionnaire.

Foods high in antioxidants include coffee, tea, oranges, whole grains and red wine.

Antioxidants in diet may not protect against dementia, stroke after all Green tea, coffee may reduce stroke risk by 20 percent
Apple a day may keep heart attacks, stroke at bay.  Based on total antioxidant consumption, the researchers divided the women into five groups, ranging from the greatest antioxidant intake to the least. Among those who ate the most antioxidants, 745 cases of cataract were recorded, compared to 953 cases among women with the lowest antioxidant consumption.

The results were published in JAMA Ophthalmology.

Women who ate more antioxidants also tended to be more educated and were less likely to smoke.

More than 20 million Americans aged 40 years and older have cataracts, which cause clouded vision and eventually blindness, in one or both eyes, according to the U.S. Centers for Disease Control and Prevention.

“The results are not that surprising,” William Christen said.

Christen, of Brigham and Women’s Hospital and Harvard Medical School in Boston, studies eye diseases and vitamins and was not involved in the new study.

The findings are in line with previous research suggesting antioxidants may help protect against cataracts, but the study has limitations, he cautioned.

“The women participants simply reported on a questionnaire the food choices they made over the past year,” Christen said. “As an observational study, there is always concern that women who choose healthier diets may also differ in other important ways, like body weight, smoking habits, aspects of the diet other than antioxidants, that may be more directly related to cataract risk.”

Rautiainen suspects the results would be similar among men and in other countries, but can’t say for sure until those studies have been done.

Colorful fruits and vegetables are the best source of antioxidants for people who want to increase their intake, she said.

“Results of numerous observational studies have suggested a possible beneficial role for high antioxidant intake in a number of age-related disorders,” Christen said. But in most randomized controlled trials, which would better isolate the effects of antioxidants alone, the link has not held up, he said

Source: cbs news