Health Foods Blog

Submitted by Healthy Foods and Eating Healthy

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Governor Arnold Schwarzenegger has terminated trans-fats in California from 2010, and California becomes the first state in the United States to do so. Several cities have already banned trans-fats. Among these are Seattle, New York City, and Philadelphia.

The Terminator is reported to have stated that the new legislation represents, “a strong step towards creating a healthier future”.

Trans-fats are chemically changed vegetable oils which are linked to coronary heart disease. The process called hydrogenation solidifies liquid oil enabling it to be used in the manufacture of margarine, and shorts, and is also used in frying. When added to many fried and baked foods, trans-fats extend their shelf life.

photo credit: peterdconroy

It would appear that the average American eats 4 1/2 pounds approximately of trans-fats every year according to the US Food and Drug Administration. It is likely the figure is representative of the public in other countries too.

Trans-fats increase the levels of bad cholesterol in the blood. Hence their link to coronary heart disease. A review by the New England Journal of medicine in 2006 suggested that eliminating trans-fats could prevent as much as between 5% and 19% of heart attacks and related deaths every year. Research appears to show that there is no safe level of consumption, and as trans-fats have no nutritional value; the ban by a Governor Schwarzenegger is welcome news.

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Submitted by Healthy Foods and Eating Healthy

photo credit: vieux bandit

Ginger seems to have originated in China because the Chinese were using it to favour food as far back as the sixth century BC. It appeared in the Mediterranean basin some time before 1 AD when it was extensively traded by Arab merchants. Ginger arrived in Europe when it was transported from the middle east by Crusaders. The Spanish were responsible for introducing Ginger to the New World in the 1500s.

The spice has been used extensively across history in folk medicine, particularly to help with indigestion, flatulence, and colds and flu.

Modern research has been looking into some of these claims and results are surprising. Firstly it has anti-cancer properties as it contains a substance called beta ionone. A little-known benefit is that it counters motion sickness and nausea, and can block pain because Ginger contains hormone like chemicals known as pro-inflammatory prostaglandins.

One way of tackling motion sickness and nausea is by either sipping flat Ginger ale, or sucking pieces of crystallised ginger. If you’re one of those people who finds that Ginger irritates your mouth, remember Ginger is also available in capsule form.

One cause of migraines is the thinking that migraines may be caused by inflammation in blood vessels in the brain. There is at least one study out there that would suggest that taking Ginger when you first experience the symptoms of a migraine can be beneficial.

Studies have also shown that people with rheumatoid arthritis may experience less pain and swelling if they take powdered ginger daily.

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Submitted by Café Physique

Appetizer
Make it to the gym more often.

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Some days, you just won’t feel like working out. Maybe you haven’t been able to get as much sleep as you need or you’ve been having some stress at work or in your personal life. No matter the reason, sometimes you just aren’t in the mood for moving and sweating. Whenever this happens to you, try these strategies for working up the desire to hit the gym:

Remind Yourself of Your Goals - Start thinking about why you started exercising in the first place and what the end results will be. Do you want to lose a certain amount of weight? Get more toned? Have more energy? A quick reminder of why exercise is important to you can be just the motivation that you need to eek out another set of reps.

Plan on Reducing Your Workout – If you feel that you won’t have the energy to do your complete routine, tell yourself that you will just do half of the work out. If you usually jog four miles, plan on just doing two. If you are weight-training that day, focus on just doing the compound exercises while leaving out the isolation exercises. Once you get going, you might discover that you actually have the energy to do your full workout.

Don’t Go Next Time - Give yourself permission to skip the next work out but not this one. If the next work out rolls around and you still don’t feel like going, you actually might be doing yourself some good by skipping it. Feeling consistently turned off by exercise is usually a sign of overtraining, and giving your body more time to rest can actually help you reach your fitness goals faster.

Dessert
The trickiest part of any exercise plan is motivation. You can know all of the exercises and the proper techniques, but if you aren’t inspired enough to get to the gym, it won’t do you much good. Figure out what motivates you most, and make sure that you use that motivation to hold yourself accountable for regular physical activity. I’m not opposed to an occasional self-bribe either. It goes something like this, “If I workout at least 4 times this week, I’m going to treat myself to a spa pedicure next Friday after work.” Just make sure that your rewards are not food-based, and you’ll be good to go.

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Submitted by Healthy Foods and Eating Healthy

Which is better butter or margarine? Margarine of course. Without hesitation this is the answer that most people will give because of publicity over the last 10 to 20 years of margarine containing less saturated fat.

Yet public opinion is swinging back towards butter. Why? Because many nutritionists and dieticians are now telling us that butter is better for you. So who do you believe?

Are you on the side of nature, and say butter is better because it’s natural? Or are you on the side of less cholesterol and say margarine is better because it contains about half as much saturating fat?

What is the truth? Butter is high in saturated fats, which of course means an increased risk of heart disease. Butter is a good source of vitamins A and D.

Margarines are made from hydrogenated oils and can contain trans-fatty acids which lower good cholesterol levels, and increase bad cholesterol levels. Margarine can contain as much as three quarters less fat in some cases than butter. An increased asthma risk in children may be linked to polyunsaturates in margarine. Margarines can increase free radicals in your body.

A recent United States Department of agriculture study where a number of men and women that ate controlled amounts of butter or margarine over a period of several months, showed the subjects that ate margarine significantly improved their cholesterol levels against those subjects who ate butter.

Are you beginning to get confused? I certainly am. On one hand butter is bad for you because it’s higher in saturated fat, and on the other margarine is bad for you because it can lower your good cholesterol levels and raise your free radicals.

To answer the question is butter better than margarine requires a bit more research into how margarine is actually made. To make margarine liquid oils are converted into a solid spread by a process which is called hydrogenation. This hardens the oils and changes their chemical structure.

We all know that butter contains mono or polyunsaturated oils. However some of these oils when processed transform into trans-fatty acids which I have already stated raise cholesterol and the risk of heart disease. Usually the margarine itself states on the label that contains trans-fats or hydrogenated fats. These are the margarines to avoid, instead choose margarines that are made from rape seed, sunflower, olive, and corn oils.

Also beginning to appear in the market are margarines with added plant sterols that reduce blood cholesterol. Because these compounds are similar to cholesterol, they compete with the bad cholesterol for absorption into the bloodstream during digestion, in effect blocking the bad cholesterol, more of which passes out through the body.

Some margarines are actually fortified with vitamins in A, D and E., However margarines also contain colourings and some other additives. One of the more common colourings is beta-carotene to give margarine a nice golden colour.

Butter and margarines are both high in calories.

Still confused? I still haven’t answered your question have I?

Okay here’s where the rubber hits the road. Butter tastes better in most cases than margarine, however some margarines are better for you than others.

The answer actually is that margarine is healthier for you than butter provided you use the low fat spreads, the very low fat spreads, and the low fat spreads with plant stanols. Why? Because these margarines have optimal cholesterol lowering benefits, and contain 50 to 60% water.

So now you know.

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Submitted by Café Physique

Appetizer
Keep your exercise routine going through the summer.

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Doing outdoor exercise can be really invigorating, but the extra heat means that you have to take extra precautions. Here are some basic tips to keep in mind if you plan on working out during these hot summer months:

Stay Hydrated - You’ve heard this one a million times, but it bears repeating: drink plenty of water. Forgetting your water bottle won’t just make you uncomfortable, but it will also cause you to not perform at your peak. And if it gets too hot, it can be down right dangerous to get inadequate hydration.

Slather on the Sunscreen – Even on days with high levels of cloud coverage, it’s really important to use sunscreen and reapply every half an hour or so. Choose a brand that is waterproof and doesn’t run, so your sweat doesn’t cause the sunscreen to roll into your eyes.

Work Out in the Off Peak Hours - It might be tempting to sleep in as much as you can and just to start jogging whenever you manage to get out of bed - especially on the weekends. But when you exercise in the middle of the day, you expose yourself to the hottest part of the day. It’s a lot healthier and safer to plan your exercise for earlier in the morning or later in the day.

Wear Light Colored Clothing - Your clothes should be breathable and preferably light in color. White reflects light, and therefore will actually help you stay a few degrees cooler.

Dessert
While “no pain, no gain” is true to an extent, that doesn’t mean you have to always feel uncomfortable while working out. It’s important to listen to your body in order to avoid heat related injuries. If you every suddenly feel dizzy, nauseated, or very weak while working out, be sure to take a break and cool off. If symptoms persist, check in with your doctor. Remember, the idea is make yourself more healthy with exercise…So it doesn’t make sense to push yourself until you feel sick.

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Submitted by The Secret Benefactor in Strawberries

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For hundreds of years across many cultures strawberries have been claimed to have medicinal properties. In Chinese cultures strawberries are claimed to be a good cure for a hangover. They are claimed to help get rid of bad breath and whiten teeth.

There are also claims that strawberries may help joint, kidney, and liver ailments. Surprisingly it may be true. Strawberries have been found to contain an aspirin type compound called salicylate, which may explain the claims made by sufferers of these ailments after eating strawberries.

Unfortunately some people may also be allergic to strawberries as they contain a common allergen.

Naturally strawberries are an excellent source of vitamin C. folate and potassium. They also contain anti-cancer bioflavonoids, and their seeds provide an insoluble fibre which helps with constipation.

Strawberries are also a good source of pectin and other soluble fibres which help to lower cholesterol.

You can keep strawberries in the fridge for a few days, but as you’re probably aware once washed they need to be eaten fairly quickly or they will develop mould. If you want to help your children be a little healthier, just pop a few strawberries into their lunchbox. They make a great healthy treat.

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Submitted by Healthy Foods and Eating Healthy

photo credit: EverJean

Dark chocolate sales have reportedly doubled over the last two years in the U.K. according to information supplied by consumer analysts Mintel.

Total sales are now standing at approximately 170 million dollars. Earlier Health and Wellness blog I reported about the health benefits of eating dark chocolate against ordinary milk chocolate. It seems that in the United Kingdom people have become more aware of plain chocolate’s healthier image.

It seems that more people are aware that dark chocolate contains antioxidants which can help in the fight against cancer. In some restaurants dark chocolate bars are being served as an accompaniment to wine.

However as much as you love chocolate, it can still be fattening so don’t use the healthier image as an excuse to eat more chocolate. Instead try to eat less, but simply switch from the more milk containing varieties to the darker chocolate instead.

It would be interesting to see if these figures coincide with trends from other countries.

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Submitted by Café Physique

Appetizer
Don’t let pregnancy end your exercise routine.

Main Course
If you are expecting, don’t see that as an excuse to stop your fitness plans. As a matter of fact, exercising during pregnancy has numerous benefits.

A More Comfortable Pregnancy - As many pregnant women can attest, pregnancy usually comes with a number of uncomfortable side effects. Many report chronic backaches from the rapid weight gain, constipation, and sore joints caused by hormone changes. Exercise can help relieve your achy muscles, minimize constipation, and even help regulate your hormone levels.

An Easier and Faster Labor - When the big day finally arrives, your labor is likely to go more smoothly if you are a fit mommy. Labor is obviously an extremely exhausting process, and the more stamina and overall strength you have, the easier it will be for you.

Regain Your Pre-Pregnancy Body Faster - By maintaining a base level of fitness during pregnancy, you will actually be able to recover from the labor faster. You will also be somewhat leaner than if you hadn’t exercised, which means that you will probably be able to get back down to your ideal size more quickly once you feel that you are ready to start working out again.

While exercise during pregnancy has countless benefits for you and your baby, it’s best to consult with you doctor before you begin any exercise plan.

Dessert
This really goes to show that no matter what stage of life you’re in, you can benefit from exercise. Watch out for negative thinking and excuses like “I’ll start exercising again after the baby is born” because they’ll leave you wishing that that you’d started earlier.

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Submitted by Healthy Foods and Eating Healthy

photo credit: Noodle Bones

China food risk revealed.

Visited China recently? If you are travelling, or intending to travel to China, then you should pay particular attention to this article.

One of China’s most famous consumer advocates and author has recently revealed some startling insights into China’s food chain, and has indicated that contaminated food products may not only be prevalent in China, but may also be the subject of exports to foreign countries.

Zhou Qing has been exposing China’s food industry and other food related problems in his book called, “What Kind of God”.

It would appear from his investigations that various chemicals are being recklessly introduced into the food chain by breeders of meat and seafood products.

He relates to instances where young girls of seven years old have started to develop breasts, and young boys of six years old who were starting to grow beards.

The problems are that chemicals such as clenbuterol, which is a chemical poisonous to humans, and which causes side-effects such as fatigue nausea, heart palpitations, and dizziness is being given to pigs as a lean meat essence. It also makes the pork much redder and meatier and more appealing.

One breeder when tackled by a Chinese food official was asked didn’t he know that it harms people, replied, “ Yes, but city people have free medical care so it’s no problem”.

Unfortunately tainted Chinese food products and drugs have become a global issue of concern following a spate of illnesses and accidents. A number of deaths of American pets were recently blamed on pet foods that included melamine spiked wheat gluten, and it is believed at least 50 people have died in Panama from cough syrup laced with mislabelled diethylene glycol.

Many countries across Europe, Asia, and the American continent have found potentially carcinogenic chemicals and compounds in seafood exports. And apparently in Russia Chinese exports of pork were found to be contaminated with Mercury.

Zhou claims that even inside China more dangerous practices are occurring, and that the Chinese people themselves especially in the cities are at great risk from contaminated food. In another such example Zhou claims that seafood farmers regularly dump bottles full of potential carcinogens into their tanks in order to reduce or prevent fungal infections among their produce.

It would seem that an attitude of, “well everyone’s doing it”, and “so what, I’m not eating it” is undermining the industry.

Unfortunately these contaminated food products then find their way into street markets, restaurants and street food vendor’s stalls where they are unwittingly consumed by the ordinary Chinese public and tourists alike.

These revelations have personally made me feel very wary of ever travelling to China, and they would have great concerns if any members of my family ever considered a holiday there. Literally, “God knows what you may be eating”.

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Submitted by Healthy Foods and Eating Healthy

photo credit: madame.furie

Salmonella and other food-borne illnesses appear to be on the increase. According to the US food and drug administration there have been a number of outbreaks of illness associated with raw produce contamination since 1990.

The reason seems to be that in most countries the trend is now to import more produce than before. One probable reason seems to be that much of the produce is grown in fields in which water used on the plants has been contaminated with animal waste. What this means is that the contaminant then gets into the plant itself and cannot easily be washed off.

Unfortunately with the volumes of produce that we are dealing with cross contamination can easily occur during packing especially when produce from one area may be stored, or even mixed with similar produce that has been unknowingly infected.

This illustrates the prudence of washing carefully with plain water for about 20 seconds any raw produce you buy from your supermarket. Even vegetables that have been prepacked and say they have been washed should be treated with caution and washed again.

One thing you should never do however is wash raw vegetables with soapy water. All this will do is will do is give you diarrhoea, (from the soap). Use a vegetable brush or a colander, but don’t overload it.

Be cautious with your produce. If it doesn’t look good, chuck it out instead. Of course, unused produce should be refrigerated within two hours just like any other food in your kitchen.

In the US alone since 1990 there has been at least 12 outbreaks of salmonella associated with tomatoes. Most recently several days ago at least 700 people nationwide in America have been made ill by tomatoes contaminated with salmonella, and this has caused problems for the food authorities to try and track down the source of the outbreak.

Unfortunately in real terms because a lot of people don’t report their illness, perhaps as many as 9000 people may actually be affected in this current outbreak. In this particular outbreak the US food and drug administration is recommending that people do not eat certain raw red round tomatoes, unless the tomatoes were from safe sources listed on the FDA’s website.

This case to seems to be not simply one of surface contamination. The FDA is advising consumers not to cook these tomatoes because cooking may not ensure that the Salmonella is eliminated.

It seems to me that two things are needed. Firstly most countries should try and put in place some sort of safe source of food database if not already in place for tracking raw produce similar to meat, and secondly that consumers in those countries be made more aware of the risks of consuming unwashed vegetables.

Markets should also in my opinion be scrutinised to ensure that countries, or growers with a poor record of cleanliness should be become more widely known.

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