The educative food blog

Ulcers

2007-04-09T05:41:00.000-07:00

Ulcers are sores that erode mucous membranes in the skin and penetrate the underlying muscles. Peptic ulcers are those that occur in the lower part of the oesophagus, the stomach or the duodenum.They are formed when these areas get exposed to stomach acidsand the enzyme pepsin. Peptic ulcer is a common disease in both men and women.

An ulcer in the upper part of the small intestine is called duodenal ulcer and a lesion in the stomach is called gastric ulcer.

Symptoms:
A person suffering from peptic ulcer faces a gnawing or burning pain which occurs 2 to 3 hours after eating. It is worse when the stomach is empty and can be relieved by eating a small amount of food or by taking an antacid. People suffering from ulcers also develop intestinal bleeding, heartburn, bloatig and gas, nausea and vomiting.

Causes:

Excess secretion ofthe stomach acids does play a role in the cause of ulcer but most ulcers develop when the bacteria Heliobacterpylori infects the intestinal tract.
Emotional stress, smoking and heavy drinking also contribute to a person's risk of ulcer. Hereditary predisposition is also a cause in some people.
Ulcers are also caused in people who are subjected to extreme physical stress such as serious burns or surgery.Heavy use of drugs like aspirin, ibuprofen, naproxen and other non steroidal, anti - inflammatory drugs also causes ulcers.

What to do?

Visit the family doctor for the correct prescription of anti biotics.
A daily yogurt supplement with live lactobacillio can reduce the side effects like nausea and diarrhea during antibiotic treatment.
Quit smoking as it is a factor which is linked to poor healing and ulcer recurrence.
Discontinue harmful medication which causes ulcers.
Exercise as it raises your endomorphin levels that dull pain and elevate mood.

Fennel in your Diet

2006-11-27T20:47:00.000-08:00

Including fennel in their diet is ideal for people trying to lose weight as it is filling yet low in calories. 1 cup serving has only 25 calories . Fennel like celery is a member of the parsley family. Its stalks are often mistaken for celery but has a distinctively different licorice like flavour and is much more nutritious.It is a good source of potassium, fiber, some vitamin C, folate, iron and calcium. Its leaves are also a good source of beta carotene and vitamin C.

Benefits of Fennel:

Through the ages physicians have prescribed fennel for a variety of ailments. It has been used to -

aid digestion and prevent bad breath.
stimulate milk production in nursing mothers.
treat kidney stones.
treat gout, liver and lung disorders
its seeds are prescribed to treat obesity.
fennel seeds are used to make a refresing cuppa tea that alleviates bloating and flatulence.

Ways to include Fennel in your diet:

Try baking fish in a bed of fennel stalks as its licorice flavour goes well with fish.
As all parts of fennel are edible, include them in raw salads.
They can be braised or sauteed as a side dish.
Stuffing the bulbs is another favorite recipe.
Its chopped leaves make a colourful and nuritious garnish for other vegetable dishes.

Packed with nutrients - Wheat Germ

2006-11-19T20:39:00.000-08:00

Wheat Germ is the nutritional heart of the wheat kernel. It gets removed during the milling of white flour resulting in loss of nutrition. Although the smallest part of the grain, it is packed with nutrients like vitamin E, thiamine, folate, magnesium and zinc. It is a complex carbohydrate that has a positive influence on blood sugar levels and reduces the risk of type 2 diabetes in women.

The other health benefits of wheat germ are -

It contains vitamin E, a powerful anti-oxidant that is linked to heart health and a powerful immune system.
The polysaturated fat in wheat germ , can help to reduce LDL cholesterol levels.
It is also a source of plant sterols that help reduce cholesterol levels.

Ways to include wheat germ in your diet:

Include a little wheat germ in all sorts of baked goods like cookies, cakes, muffins, breads, pancakes, pizza doughs, savory pie doughs, coffee cakes and apple crisps.
Sprinkle wheat germ over cereals and salads.
Use as a substitute for bread crumbs when coating fish, chicken or vegetables.
Mix wheat germ into meat loafs and burgers.

Once open keep the wheat germ jar tightly closed and refrigerate to prevent it from going rancid.

Cholesterol Busters

2006-11-19T07:03:00.000-08:00

Fruits and vegetables are rich in anti-oxidants that helps prevent cholesterol formation in the blood vessels. The grearer the skin colour the the greater the anti-oxidant content.

Here are some great anti-oxidants to include in your diets.

Berries - Like blueberries, strawberries, raspberries, blackberries,mulberries, cranberries etc. are rich in anti-oxidants and strengthen the immune system. They also protect your eyesight and help in improve memory. They also save cells from premature ageing.
Avocado and grapefruit - These contain glutathione, an anti-oxidant which help oxidise fats and neutralise harmful free radicals.
Cabbage - Both the red and green varieties are potent in anti-oxidants . It can be eaten raw or lightly cooked with garlic.
Carrots - Contain beta carotene a powerful anti-oxidant.
Soy beans - Contain anti-oxidants that reduce 'bad' LDL cholesterol and raise 'good' HDL cholesterol.
Tomatoes - They are the richest source of lycopene, which controls the build up of cholesterol in the arteries.

The Role of Cranberries in Cystitis

2006-11-10T07:09:00.000-08:00

Cranberries belong to the same family as blueberries and huckleberries but are too tart to eat raw. They can be consumed as juice, a dried snack food or as an ingredient in muffins and cakes.

Their Role in Cystitis
Cranberry juice has long been used as a home remedy to prevent kidney and gall bladder stones and cystitis.This is because they contain quinic acid , a substance which increases urine acidity and prevents the formation of calcium stones. The acidity prevents cystitis too.

Cranberries also contain a natural antibiotic substance that makes the bladder walls inhospitable to micro organisms responsible for uinary tract infections. People who suffer from recurrent or chronic bladder infections should drink a couple of glasses of cranberry juice daily as a preventive measure.

Since commercial cranberry juice is too diluted, it is ineffective in preventing or treating urinary infections. It also contains large amounts of sugar or other sweetners. Hence it is recommended to make your own cranberry juice by using a juicer.

The role of diet in Urinary Tract Infections

2006-11-09T03:30:00.000-08:00

Sorry friends I was out for almost a month and had no access to a computer. Here I am back again and ready to blog on my favorite topic ' the Role of Diet in our Health'. Today lets talk about how diet can help in speeding up the healing of UTIs and also prevent recurrence.

UTIs or cystitis affect the bladder and the most common symptom is an urgent need to urinate even when the bladder is not full.Urination can be accompanied by pain and burning and in severe cases small amounts of blood with fever and a back-ache.

Most urinary tract infections are caused by the E.choli bacteria which lives in the intestinal tracts but can also travel to the bladder.

Role of Diet:
Although antibiotics are needed to cure bacterial urinary infections, diet also helps.

1. Drink at least 8 to 10 glasses of fluids per day to increase the flow of urine and to flush out the
bacteria.

2. Avoid bladder irritants like tea, coffee, colas, alcoholic drinks and spicy foods.

3. Drink Canberry and Blueberry juices as they help to eliminate bacteria by not allowing them
to stick to the bladder walls.

4. Eat Citrus foods for Vitamin C which helps strengthen the immune system, fight infection and
acidify urine.

5. Consuming fermented dairy products containing probiotic bacteria ( found in some yogurts)
help as they inhibit the growth of micro organisms causing UTIs.

Dietary cures for a Sore Throat

2006-10-08T23:08:00.000-07:00

The most common symptom of a sore throat is a raw, stinging throat. It could be an indication of a cold or a flu due to a viral upper respiratory infection or a bacterial infection such as a strep throat.
Doing these simple things could help in reducing the duration and severity of a sore throat -

Get lots of vitamin C - Atleast 200mg of vitamin C a day is recommended as it helps protect against viruses, bacteria and other infectious agents. One way of doing this can be by having a soothing and beneficial lemon tea made with a dash of honey.
Take zinc lozenges - As zinc has the ability to strengthen the body's immune defenses. However getting more than 40mg per day for an extended period of time would be detrimental as it would weaken the body's immune system. So taking zinc supplements for a cold or as a preventive measure would not be a good idea. Dietary sources of zinc would include yogurt and other dairy products, oysters and other sea foods, lean meat, eggs and grains.
Avoid Alcohol - As it reduces immunity and irritates inflammed mucous membranes.
Eliminate coffee - As its diuretic effect increases the loss of body fluids and results in drying of the membranes and thickening of the mucus.
Switch to a liquid diet temporarily - As it would help maintain nutrition without exacerbating throat pain. A good choice would be to include milk shakes, fruit juices, broths and shakes and semi liquid foods such as custards and puddings.

A favorite home sore throat remedy to alleviate symptoms is to gargle with salty warm water.

Foods that help fight Arthritis

2006-10-01T23:20:00.000-07:00

Fish - Eating lots of salmon, sardines and other cold water fish rich in omega-3 oils, 3 times a week is beneficial for arthrits.
Vegetables - Eat 5 to 10 servings everyday of dark green or bright orange vegetables to provide beta carotene.

Eat broccoli, peppers, cabbage and brussels sprouts for vitamin C.

Eat avocados for VitaminE.

3. Fruits - Eat yellow-orange fruits for beta carotene.

Eat citrus fruits, berries, melons and kiwi for Vitamin C.

Eat nuts, seeds and whole grains regularly for Vitamin E.

Food Allergies:

A small percantage of people with Arthritis have food allergies that exacerbate joint pain symptoms. These may include shell fish, soy, wheat, corn, alcohol, coffee and certain food additives.

Removing these allergy-causing foods from the diet has resulted in less pain.

Painful Arthritis - Diet

2006-09-28T23:03:00.000-07:00

Types:
The most common types of Arthritis are -
1. Osteoarthritis - A painful condition in which the joint cartilage gradually breaks down.
2. Rheumatoid Arthritis - A systematic disease that can cause severe pain and crippling. It develops when an overactive immune system attacks connective tissues in joints and other organs, causing inflammation and pain.

Symptoms:
Arthritis is characterised by joint inflammation, stiffness, swelling and pain.

Diet and Arthritis:
1. Research has shown that patients with Rheumatoid Arthritis experience a marked reduction in swelling, pain and redness of joints by adding omega-3 fatty acids to their diet as these have anti inflammatory properties. They can be found in cold water fishes like sardines, salmon and mackerel.

2. Patients of rheumatoid Arthritis should avoid eating the more common omega-6 fatty acids found in soy, corn, safflower and sunflower oils as these are pro-inflammatory.

3. Eating VitaminC-rich foods help slow the progression of osteoarthritis as these help in the manufacture of collagen.

4. Research has also shown that a vegetarian diet including fruits, vegetables and grains contribute important anti oxidants that can help counter some of the inflammation.

Indigestion

2006-09-18T04:39:00.000-07:00

Indigestion or dyspepsia is basically an upset stomach. It happens when you eat too much, too fast or foods that don't agree with you. Indigestion causes heartburn, that burning feeling that travels from the chest to the neck and throat leaving a sour taste in the mouth.

This happens when stomach acid flow backwards into the esophagus. As the esophagus has no protective lining, the acid causes irritation. Heart burn which is caused by reflux or the backward flow of acid can be controlled by bringing about a few lifestyle changes.

Do these -

Adopt a low-fat diet that includes a balance of protien, starches and fiber-rich vegetables and fruits. Avoid fatty foods as they take longer to digest.
Limit coffee, tea, cola drinks and other sources of caffeine a it promotes high acid production.
Cut down on citrus fruits and juices as they can also cause problems.
Avoid eating large meals especially in the later part of the day.
Do not eat in the 2 hours before bedtime.
Sit up straight after meals as bending over and lying down increases pressure on the stomach and promotes reflux.
Stop smoking as nicotine relaxes the sphincter muscle which connects the esophagus to the stomach.
Limit tomato based and other acidic foods.
People who find that a spicy meal is followed by indigestion are better off shunning spicy foods.

Dieting - Easy tips

2006-09-15T22:11:00.000-07:00

Here's what can be done to reduce calories and not left feeling hungry -

Add vegetables or some lean meat to your pasta. this will increase its nutritional value.
Have whole-wheat toast withan egg-white omlete for breakfast instead of white toast with jam.
Avoid eating cornflakes, white rice and mashed potatoes if you are trying to lose weight.
Avoid cream soups instead go for broth based soups.
Instead of french fries, whip up some winter squash with some skim milk.
Add beans when making chilli. It will add bulk without adding a lot of calories.
Instead of a glass of orange juice, have an orange. It is less calorie dense and contains more fibre.
Instead of a handful of raisins opt for water dense grapes.

Dieting? - The right thing to do.

2006-09-12T23:24:00.002-07:00

Even as we are becoming more and more obsessed with diets and dieting, and diet books and low-fat cookies are flying off the shelf, we seem to be missing the message that and the safest and permanent way to lose weight is to burn more calories than you eat. This is because when you eat less, your body will burn the fat stored in it for energy. And Voila! You are losing weight!

Most people when wanting to lose weight want instant results. They go on crash diets to shed the excess fat but end up putting it back on just as quickly. In fact they gain more than they had lost.

What needs to be done?

What you need to do is to cut down the calories you consume and/or burn more calories through exercise. It has been proved that people who exercise in addition to eating less keep off the most weight and for the largest time. Exercise will help raise your metabolism so you will burn more calories and will feel better both mentally and physically. Also you will be more inclined to stick to your weight loss plans.

While following your weight loss plans you will also need to keep an eye on what kind of foods you are eating .You need to go in for foods that you can eat for a life time - whole grain foods, low fat dairy products, lean meats and proteins, fruits and vegetables - all lead to healthy eating and will also protect you against various diseases in addition to providing you with all the nutritional benefits that you need.

What you need to give up are the foods which are packed with calories - the cakes, the cookies, fatty meats, whole milk and the cream sauces.

Aiming for a weight loss of 1 lb a week would be ideal and is recommended. For this you will have to reduce your food intake by 500 calories a day as there are 3500 calories in 1 lb of stored fat.

Do these for losing weight safely, naturally and permanently -
Down size your portions - This can be easily achieved by taking a smaller plate size while eating.

Drink lots of water - As this will quench your thirst and reduce your appetite too.

Don't skip meals - Instead eat 4 to 5 small meals spaced 3 to 5 hours apart. This will prevent you from overeating.

Choose your carbs carefully - You don't need to avoid all carbs. Just do away with the simple carbs like white sugar, white rice, white pasta and white bread but go for the complex carbs found in whole-grain foods, fruits and vegetables.

Choose bulky foods - Which contain plenty of fiber, water or air. These would include high fiber foods fruits and veges such as beans which are high in bulk but low in calories.

Don't deprive yourself - Eat those small portions of your favorite high calorie foods once in a while so that you don't get frustrated and binge.

Eat more calcium rich foods - Include milk and yogurt in your diet as calcium stimulates fat loss.

Dandruff

2006-09-10T22:09:00.000-07:00

Dandruff or the excessive scaling of the scalp is one of the most persuasive hair and scalp problems that a person faces. This is mostly caused by a fungus - Pytrosporum ovale which is found naturally on the scalp. It feeds on the the skin's natural oil and causes irritation and shedding of dead skin. Some people are more affected by this fungus than others. Stress is also known to aggravate dandruff in some people.

Hair truths:
Hair is made up of a protein called keratin. As hair is inert, shampoos or rinses and other nutrients enriched with proteins cannot make hair 'healthier' or affect hair growth.

Hair and your diet:
A diet rich in vitamins A, B6, C, zinc, niacin and biotin contribute towards better hair and scalp health. Eating plenty of fruits,vegetables and whole grains is also recommended. Taking 1 or 2 teaspoons of flaxseed oil helps improve dandruff in some people. However, you'll have to wait several weeks or months to see an effect. Dandruff has also known to be improved when people shun alcohol, heavily spiced foods and hot liquids.

Dandruff Control:
Mild dandruff can be controlled by shampooing daily until the dandruff is in control as they hasten the shedding of the dead cell layer from the scalp.
Shampoos which contain the anti fungal medication ketoconazole also help.

Osteoporosis - Strong bones to last a lifetime?

2006-09-04T23:02:00.000-07:00

What is Osteoporosis?
Osteoporosis is a condition when bones become weak and porous and fracture easily with little or no pressure. This happens when the resorption (breaking down of bone cells) occurs faster than their formation.

What are the factors which contribute to Osteoporosis?

The factors contributing to Osteoporosis are -

Age - both men and women begin to lose some bone mass with increase in age.
Estrogen levels - Decrease in the production of estrogen at menopause, greatly accelerates the loss of bone mass in women.
Inadequate intake of calcium - As Calcium is the building block of bones, adequate amounts of calcium is needed for developing strong bones to last a life time.
Smoking - As nicotine interferes with the body's ability to use calcium, smoking is one factor which greatly increases the risk of severe osteoporosis.
Kidney diseases and the use of steroid drugs also increase the risk of osteoporosis.

How can Osteoporosis be prevented?

As bones finish growing in length and density by age 14 and peak bone mass is reached in the 20's, Osteoporosis prevention should begin in childhood with a healthy diet and regular exercise.
By adequate intake of calcium - Eating calcium and phosphorous rich foods like milk and dairy products, soy, tofu, nuts and green leafy vegetables. Remember the darker the greens the richer in calcium they are. Except spinach which inhibts calcium absorption.
Vitamin D - The cheapest and easiest way to get it is from sunlight.
Regular weight- bearing exercises - Like jogging, walking, dancing, tennis, aerobics all help in maintaining bones.
Minimise salt in cooking - as it causes your kidneys to excrete calcium. One way to do so would be to cut back on processed or canned foods.
Say no to caffeine - The amount of calcium lost from the body directly increases with the number of tea, coffee and colas consumed.

Obesity - Can you be fat and happy?

2006-08-31T20:55:00.000-07:00

Obesity is the most common health and nutritional related problem that many of us are facing today. For most people obesity is frustrating and difficult to overcome. Not only does it give them a poor self image, but a lot of fat people would agree with me that they have been subject to one or the other kind of discrimination at some point in their lives. It is a fact that only very few people are truly ' fat and happy '.

Other than being emotionally damaging, obesity is linked to a number of health related problems like -

Inreased risk of heart diseases, blood pressure, stroke and diabetes.
Shortness of breath and difficulty in being mobile.
Obese people are twice as likely to develop certain kinds of cancer.
Excessive weight causes damage to the weight bearing joints leading to osteoarthritis and disability.

Causes of obesity

The most important reason for obesity is overeating. When we consume more than is needed, all that surplus food gets converted and stored as fat in our bodies.
The second reason for being obese is to having minimum to no physical activity in our lives.

Taking control of obesity

Obesity can be controlled successfully by following a combination of exercise and diet in our daily routine.
By limiting calorie intake to about 1500 calories/day for a woman and 2000 calories/day for a man.
By limiting or completely removing the empty calories ( of no nutritiona lvalue ) found in alcohol, sugary desserts, high fat and high salt snacks from our diets.
Consuming more of vegetables and fruits.

More important than losing weight is to keep that fat off . This can be done by following a sensible diet and making exercise a part of our lives.

Diet and your blood pressure

2006-08-27T22:48:00.000-07:00

When blood flows through our blood it exerts pressure on the walls of the arteries through which it flows. This is called Blood pressure. Blood pressure rises when the arteries narrow or constrict, making the heart to beat more forcefully in order to pump blood through them.

High blood pressure or hypertension as it is called is usually symptomless in its early stages. So, many people do not even realize that they have a potentially life-threatning disease. If left unchecked it can damage the heart and blood vessels(arteries) and lead to a stroke, heart attack or other serious consequences.

Diet can play an important role in prevention and cure of high blood pressure. Just doing these simple things will help keep your blood pressure in check.

Limit salt intake - By not adding salt to your food and by avoiding salty, pickled and processed food which come loaded with sodium.
Do not be overweight - Just lose that excess weight and see your blood pressure return to normal. So guys, keep your weight down because even being slightly overweight contributes to hypertension.
Reduce stress - Practice yoga, meditation or any other relaxation technique to reduce those stress levels as stress no doubt raises blood pressure temporarily. Or better still keep a pet.
Limit fat intake - Cut down on butter and margarine, stem or broil food instead of frying, switch to low fat milk and choose lean portions of meat. This will not only keep your weight in check but also prevent high blood pressure.
Reduce caffeine - as too much coffee raises blood pressure.
Reduce alcohol - to a glass daily as excessive consumption raises the risk of hyper tension.
Raise the levels of calcium in your diet - by eating greens, broccoli, figs and dairy products. Reduced levels of calcium are linked with hypertension.
Get more garlic - as research shows that garlic may reduce blood pressure . Preferrably eaten fresh or lightly roasted.

Gallstones - I didn't know I had them.

2006-08-26T12:05:00.000-07:00

What is the purpose of the gall bladder?
* The gall bladder's only purpose in our bodies is to store and concentrate the bile which is produced by the liver. Bile helps to digest fats in the small intestine. It contains bilirubin ( a pigment ) and high levels of cholesterol.

What are gall stones?
* Most gall stones are hardened cholesterol while some are made up of bilirubin and calcium.

Who can suffer from gallstones?
* Gall stones can develop in both males and females but are more common in overweight middle aged females ( fat, fertile female ). Women who have borne children are more vulnerable because of the high levels of blood cholesterol and bile that develop during late pregnancy and after childbirth. Gall stones may also appear in people following a yo-yo dieting , with repeated cycles of weight loss and gain or after a single dramatic weight loss.

What are the symptoms of gall stones in our bodies?
* Many people do not know that they have gall stones as they have no symptoms. In some, however the presence of gall stones causes sudden, severe pain in the upper right abdomen which extends to the back and under the right shoulder blade. It may also be accompanied with fever, chills and vomitings. If left untreated they can lodge in the bile duct and cause inflammation of the liver and pancreas.

How can gall stones be treated?
* If a person has frequent painful attacks, then treatment is by the removal of the gall bladder by a procedure called cholecystectomy. This can be done by laproscopy which involves only a tiny incision and a brief hospital stay. Medicines to dissolve gallstones have given mixed success, but the gall stones recur if the person stops taking the drug.

What diet should be followed by people having gallstones?
* They should eliminate fats and cholesterol from their diets.
* They should eat small, frequent meals - especially breakfast.
* They should eat plenty of starchy foods with lots of fruits and vegetables.
* They can consume moderate servings of proteins and small amounts of fats.
* Alcohol if consumed should be in moderation.

Most important, they should avoid weight gain.

Low Carb Diets - Pros and Cons

2006-08-22T22:25:00.000-07:00

Atkins, South Beach, Protein Power...Sounds familiar?
Almost everyone has tried these low carb, high protein and fat diets at one point or the other in our lives. But the question is ' How effective are they? '
Do they work? Are they safe? Will they cause any side effects?

Well here are the pros and cons of the low carb diets.
Pros
1. Low carb diets result in a more rapid weight loss than the low calorie, low fat diets. Atleast for the first six months .
2. They are easier to follow.Why? - because eating a low carb, high protein and fat diet suppresses appetite and the dieter feels ' full ' for a longer period of time.
3. Low carb diets are good for the health of your heart as they effect both the good and the bad cholesterol levels in your blood.

Cons
1. Over a period of time the rapid weight loss effect of this type of diet decreases.
2. It can be difficult to stick to as it lacks in variety.
3. Constipation can be an unwanted side effect of this diet because of its low fibre and high fat content.
4. Excessive consumption of meat is known to be linked with colon and prostrate cancer.
5.Due to high intake of fat the body accumulates ketones ( by products of fats ) which can cause dizziness, fatigue, nausea, dehydration and bad breath.

Bottom line?
A diet rich in fruits and vegetables, whole grains, lean protein sources and low in saturated fats is important as irrespective of whatever weight loss goals, good health is an important goal too.

Grilled Food - Cook them thoroughly

2006-08-21T22:51:00.000-07:00

When you directly expose food to a source of heat like a stove, gas , charcoals or fire you are said to be grilling your food. It can be considered to be a modern day version of roasting food over the fire - what our ancestors of the pre historic age used to do.

Now grilling food has benefits like you have to use little to no fat when you grill food and the food tastes wonderful as it retains its flavour.

However, the underside to grilling is that the food is exposed to very high temperatures, so the surface of the food gets charred even before it is properly cooked from inside. Improperly cooked meat contain a lot of bacteria which can cause serious health problems.
When we grill meats over charcoal, the fats from the meat drips into the charcoal producing harmful and poisonous smoke which gets deposited into the meat and can cause cancer. Also toxic compounds are produced when food is cooked at high temperatures.

So, while grilling just remember -

Grill fast- cooking foods like fish, vegetables like eggplants and guccini, fruits like apples and peaches and lean cuts of meat and poultry. this will ensure that the food is thoroughly cooked from the inside as well as the outside.
Completely remove the fat from the meat.
Place a pan to catch the melted fat so that it does not drip into the fire or better still place the charcoals a little towards the side while grilling.
Do not char but also take care to cook till completely done. Throw away the charred pieces.
Keep the grilling portions small so that you do not have to spend a lot of time grilling them.
Defrost before grilling.
Make a vegetarian barbeque.

Most important, eat grilled food in moderation.

Cholesterol - Role of Diet

2006-08-14T22:20:00.000-07:00

The food that we eat plays a major role in influencing the levels of cholesterol in our blood stream. It is seen that a diet high in saturated fats and animal products increases cholesterol levels in contrast to a diet consisting of vegetables, fruits and whole grains. Hence, care should be taken in consuming cholesterol -raising foods.

Good versus Bad cholesterol

Not all cholesterol is bad for health. In order to travel through our blood stream cholesterol molecules attach themselves to lipoprotiens which are of two kinds -
1. LDLs - The Low Density Lipoproteins deposit cholesterol on the artery walls and cause their thickening, leading to increased risk of heart diseases. They are the 'bad cholesterol.'

2. HDLs - The High Density Lipoproteins on the other hand collect cholesterol from the arteries and other tissues and take it to the liver to be metabolized. They are the 'good cholesterol.'

Here are some ways of reducing the cholesterol levels in your body -

Avoid full fat dairy products like cream, butter and cheese which are rich in saturated fats.
Olive oils, sunflower oils, canola oils, cotton seed oils , non hydrogenated margarine and soy oil reduce the risk of heart diseases as they contain mono saturated fats.
Decrease your intake of fatty meats like pork, hamburgers and bacon.
Eat a diet rich in vegetables, fruits and nuts help lower cholesterol levels.
Cookies, cakes, pastries and chocolates are a no- no.
Avoid tobacco as it causes the body to increse the productio of the bad LDLs.
Eat fish rich in omega-3 like salmons , sardines and cold water fish.
Eat soy products like tofu and soy beverages as it help lower LDLs.
Try a vegetarian diet.

Include meditation and exercise in your daily routine.

Fast foods - Supersize portions: Unwanted calories

2006-08-12T04:03:00.000-07:00

The most important reasonwhy people are overweight is because of their reliance on the fast food industry, as people are getting busier and do not have the time to cook a proper meal. But they end up eating not only a super size portion but also food that is high in fats and calories and low in fiber. Most of the burgers, fries, pizzas, fried chicken and hot dogs offered by fast food chains are loaded with calories, fat , salt and have little or no fiber. They are high in saturated fats, especially trans fats, which are bad for your health.

However, with our hectic lifestyles, our fast food choices can be made a little better by keeping the following things in mind -

Take-away fast foods should be eaten right away and not allowed to stand for a long time. If you plan to eat it later on, refrigerate it immediately and then thoroughly reheat before eating.
While ordering a pizza stick to one or two slices of pizza with a side salad. This will help you in cutting down the fat and calories and boost the nutritional value of your foo d too.
Order pizzas with vegetable toppings and lean meats like chicken and ham.Your choice of toppings can be grilled vegetables, herbs , sea foods instead of sausages and pepperoni. Cut down on the cheese or better still, have no cheese at all. Try sauce instead. It has less calories.
Of course we all want fries but they they come with a nutritional cost as they are full of calories and trans fat. So try skipping on the fries or have them occasionally. If you must have them, then take the smallest order and those cooked in vegetable oil only.
Choose a burger dressed with mustard, pickle, tomatoes, onions and lettuce. No cheese. No mayonnaise. No bacon.
Go easy on fried taco shells , stuffed pastries, high fat dips and sauces egg rolls and any deep fried dishes.

Vegetarian Diets - Are they healthy?

2006-08-10T22:20:00.000-07:00

The main concern for a vegetarian diet has always been whether it is able to provide adequate nutrition particularly with regards to the protein content. However in recent years these concerns have faded and a vegetarian diet is being looked upon with greater respect mainly in its role of preventing and treating diseases.

Here are some benefits of eating a vegetarian diet -

Vegetarians are less obese as their diet includes a greater consumption of vegetables and fibres and a lower fat intake.
As a vege diet includes a lot of fibres , vegetarians have less blood cholesterol and therefore a lower incidence of heart diseases.
A vegetarian has a lower risk of cancers than a non- vegetarian as their diet includes more fibres, more fruits and vegetables and low fat intake . Also they get the beneficial phytochemicals like isoflavones from plant products.
A vegetarian also has a lower rate of hypertension than a non- vegetarian.
A low body weight and high fibre intake also improves blood sugar levels . Hence, a vegetarian diet decrease your risk of diabetes.

Age well - Eat right

2006-08-10T05:21:00.000-07:00

Ageing is inevitable. But if preventive measures are taken, many of the degenerative steps of ageing can be prevented or atleast slowed down.

Did you know that one - third to one - half of health problems are related to our diet. It is a fact that what we eat is what we are. So, it can be safely said that proper nutrition is the best stratergy for ageing well.

Here are a few tips which everyone can follow -

Make sure to drink atleast 6 to 8 glasses of water, juice or other non-alcoholic drinks every day as I have previously said that water is the elixir of life.
Takedaily walks of atleast 30 minutes os exercise regularly as it helps preserve muscle strength and improves apetite and mood.
Read the labels on food packages while buying. This will help you make healthier food choices.
Eat atleast 5 servings of fruits and vegetables per day. Choose brightly coloured fruits and vegetables. These will help protect against heart diseases and cancer.
Make meals pleasurable. Turn on your favourite music to improve your mood.
Take B12 supplements as you grow older. It is essential for red blood cell production and cell replication.
Eat fiber to prevent constipation.
Follow a vegetarian diet and engage in in a prudent lifestyle.

Water - The elixir of life

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Water is the most abundant substance in our body amounting to 60% of our body weight. It is essential for every body function and keeps the skin soft and smooth. An average adult needs about 6 to 8 glasses of water a day but may vary according to various factors.

For example, we need to drink more water in hot weathers, while exercising and even when we have a fever , cold or other illness. Nursing mothers should also increase their fluid intake to produce milk. Similarly, pregnant mothers need to drink more water to provide for the amniotic fluid. Older people als o need to drink water often as thirst decrease with age.
We also need to increase water intake when we drink tea or coffee as as drinking large amounts of these beverages produces a diuretic effect . Similarly, water intake should be increased when eating salty foods.

Interesting facts about bottled water

* 25% of bottled water is actually filtered tap water.

* Mineral water is often high in sodium.

* Plastic bottles should not be reused as constant washing and reusing accelerates the breakdown of plastic
and increases our exposure to harmful chemicals.

* Bottled water does not contain enough fluoride to protect against cavities.

* Bottled water normally contains small amounts of harmless bacteria but if stored over a long time they can
multiply rapidly and pose health hazards.

Additives - useful or harmful?

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Additives are substances that are not found naturally in a food but are added for various reasons. Additives can be of the following types -

1. Preservatives - These are added to prevent food from spoiling.
2. Emulsifiers - These prevent water and fats from seperating.
3. Thickners - They do just what the name suggests. Thicken your curries.
4. Vitamins & minerals - They are added to replace the nutrients that are lost in the processing of food
or to increase its nutritional value.
5. Sweetners - These can be both natural and artificial.
6. Flavorings- To enhance the taste of food.
7. Dyes - To make food more visually appealing.

The majority of food additives are safe as their use is governed by stringent regulations. What is required is a prudent and moderate approach as some additives pose a problem to people with certain medical conditions.

* People with high blood pressure should look out for processed foods containing any form of sodium.
* People with diabetes should look for lactose and other ingredients ending in '-ose'.
* People suffering from asthma should avoid foods containing sulfites as additives.
* Food preserved with nitrtates can cause headaches in some people.

Remember, preserved foods have more additives than fresh foods . Try to consume fresh meat, poultry and fish rather than smoked or preserved meats.Since highly processed foods contain the most additives they should be avoided more for their poor nutritional value rather than for their additives.