Archive for March, 2010
Sources of good and bad fats
Posted by: | CommentsBest Fats
Monounsaturated Fat Foods
Avocado
Oil (canola, olive, peanut, sesame)
Olives (all)
Nuts: almonds, cashews, filberts, hazelnuts, macadamia nuts, peanuts, pecans, pistachios
Peanut butter (full fat)
Sesame seeds
Good Fats
Polyunsaturated Fat Foods
Margarine (first ingredient is polyunsaturated oil)
Mayonnaise (regular or reduced-fat)
Miracle Whip Salad Dressing (regular or reduced-fat)
Nuts (walnuts)
Oil (corn, safflower, soybean, cottonseed)
Salad dressing (regular & reduced-fat)
Seeds (pumpkin, sunflower)
Omega-3 Fatty Acids
Fatty fish (salmon, mackerel, tuna, herring)
All fish and shellfish contain these fats
Nuts & flaxseed
Bad Fats
Saturated Fats
Bacon & bacon grease
Butter (stick, whipped, reduced-fat)
Coconut
Cream & half-and-half
Cream cheese
Ice cream
Lard & salt pork
Palm & palm kernel oil
Bad Fats
Trans Fats
Hydrogenated or partially hydrogenated fats
Margarine (stick)
Nondairy creamers
Shortening
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Fats: The Good and the Bad
Posted by: | CommentsWhen people started to pile on the pounds a few decades ago, fat was declared public enemy number one.
Low-fat became the rallying cry for healthy eating.
And so began one of the most misguided public health campaigns in history.
Most of us know by now that the bad fats are saturated fats, found chiefly in meat and high-fat dairy products, and trans fats, found in fried foods, cakes, crackers, and some margarines.
They raise total cholesterol levels and block arteries.
The good fats are monounsaturated fats and polyunsaturated fats, which mostly come from plants and fish, are essential to good health.
Polyunsaturated fats can be further divided into omega-6, found in most plants, and omega-3 fatty acids, found predominantly in fish oils.
Current thought is that the balance of these two fats may be the most critical measure of a healthy diet.
The modern diet is tipped heavily toward omega-6s.
Restoring the balance of omegas could help fight many of the chronic diseases that plague us.
Omega-6s fatty acids regulate genes that spark inflammation.
Inflammation is increasingly being seen as the central process in heart disease, diabetes, arthritis, and other chronic health problems.
Omega-3s, in contrast, damp down inflammation and have been linked to many health benefits, including lowering triglyceride levels, guarding against dangerous irregular heart rhythms, and preventing plaque from breaking away from the lining of arteries.
Knowing the difference between good fats and bad fats can make healthy shopping a lot easier.
Also knowing sources of good and bad fats can only help.
The Good Fats
Monounsaturated Fats
Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol).
Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in Monounsaturated Fats.
They have also been found to help in weight loss, particularly body fat.
Polyunsaturated Fats
Polyunsaturated fats also lower total cholesterol and LDL cholesterol.
Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
The Bad Fats
Saturated Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood.
Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Hydrogentated/ Trans-Fats
Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life.
As a result of hydrogenation, trans fatty acids are formed.
Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
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PMS and Nutritional Therapy
Posted by: | CommentsIf you are one of the many women who suffer from the monthly nightmare of premenstrual syndrome or PMS, you might find that changing what you eat may really help.
What is PMS?
Premenstrual syndrome (PMS) refers to a group of physical and emotional symptoms that some women experience in the week or two before their menstrual period.
Symptoms subside when the menstrual period starts and within a couple of days of menstrual flow.
Some women experience symptoms throughout their whole cycle without any reprieve.
Symptoms of PMS
PMS symptoms can range from mild to severe.
Symptoms may include:
- Breast Swelling and Tenderness
- Dizziness
- Headache
- Cramps
- Nausea and vomiting
- Food cravings
- Abdominal bloating
- Weight gain from water retention
- Stomach upset
- Swelling of the face, hands, ankles
- Depressed mood
- Crying spells
- Anxiety, irritability, anger
- Trouble falling asleep (insomnia)
- Appetite changes or food cravings
- Fatigue
Good Nutrition
Nutrition can substantially influence your PMS symptoms.
Following a well balanced and nutrient dense diet can really help your symptoms.
Include lots of fresh fruit and vegetables, complex carbohydrates, good quality protein, nuts and seeds to help rebalance and maintain your hormones.
Including soluble fibre such as oats, pulses, lentils, brown rice, fruit and vegetables will help to keep your bowels regular and remove any excess toxins and hormones from building up.
Taking a multivitamin and essential fatty acid supplement to ensure you stay topped up with all the necessary nutrients.
A good multivitamin is Cytoplan’s Foundation Formula and a good essential fatty acid supplement is Bio Care’s Dricelle Omega 3.
Good Nutrition for PMS
- Magnesium Low magnesium levels can lead to water retention, anxiety, irritability, cravings for sugar, and muscle cramps.
All of these experiences are considered to be typical around the premenstrual time.
The mineral magnesium, found in green leafy vegetables, whole grains and pulses, is also involved in the functioning of the neurotransmitter dopamine: if magnesium is low there is a reduction in dopamine secretion, which upsets the balance of the neurotransmitter and the level of serotonin production.
Another area where magnesium is involved is the secretion of insulin, thus a decrease in insulin levels may be responsible for those premenstrual sugar cravings and occasional mood swings.
- B6 (pyridoxine) deficiency in essential fatty acids and vitamin B6, zinc and magnesium, which together create prostaglandins, which help to balance hormone levels.
- Vitamin C
Bad PMS Food
- Caffeine is a stimulant and can cause irritability and lead to over stimulation of the adrenal glands so the body is less able to cope with stress. It can prevent the absorption of some essential nutrients – zinc and iron.
- Alcohol – Excessive intake depletes many vitamins and minerals which can impair the detoxification process of the liver and cause adrenal stimulation.
- Sugar in excess impairs the function of the adrenal glands and has been linked with suppressing the immune system.
- Salt - Certain people are sensitive to salt which may result in high blood pressure. If you are stressed this can have major implications on health.
Natural Remedies
- Flower remedies can often help you deal with the emotions related to being stressed:
Impatiens can help if you find yourself irritated by the little things;
White Chestnut can help with these thoughts that keep going round your mind;
And Beech can help if you have become intolerant and critical.
The Jan de Vries Female Essence combination can also help with any mood swings that you find yourself experiencing.
- Aromatherapy essential oils can be added to baths, massage oil, or infusers.
Essential oils that are used for stress, anxiety and nervous tension are: bergamot, cypress, geranium, jasmine, lavender, melissa, neroli, rose, sandalwood and ylang-ylang.
Lavender is the most common and forms the base of many relaxing blends.
- Herbs: Agnus Castus is the most important herb in relation to helping PMS.
It has been widely studied in relation to PMS and has shown to be extremely helpful in re-establishing a normal balance of hormones.
Agnus Castus works on the pituitary gland and has a balancing effect on the hormones especially in the second half of the cycle which is why it is such an important herb for PMS symptoms.
CAUTION: You should not take any of the above herbs if you are taking, The Pill, Fertillity drugs, HRT or any other hormonal treatment or other medication unless they are recommended by a registered, experienced practitioner
It is also advisable to include some form of relaxation and/ or exercise into your weekly routine. Either aerobic exercise or a yoga class would really help.
The important thing is setting time aside for you.
Milk Substitutes
Posted by: | CommentsWhat foods can I substitute?
Milk is rich in protein, calcium and Vitamins A and B and it is important to insure an adequate intake of these elements when on a dairy-free diet.
Soya is rich in protein, and other foods of importance in a dairy-free diet are potatoes, vegetable oil and fish.
Fish oils are rich in vitamin A.
Calcium is found in sardines, watercress, figs, rhubarb, almonds and other nuts.
Fresh fruit and vegetables are a good source and vitamins and minerals (especially important for children for the formation of strong, healthy teeth and bones).
There are a number of other milks that are available that may be substituted for cow’s milk when baking or cooking.
The type of substitute used will depend on the type of food it is used for.
Rice milk is good for drinking and putting on cereal. It can also be used when baking or as a thickening agent.
In some recipes water, broth, or juice can be substituted for the cow’s milk.
Sometimes, a milk allergic person can use goat’s milk or soy milk. Both of these milks, however, are also very allergenic.
In fact, most people allergic to cow’s milk are also allergic to goat’s milk.
Persons with lactose intolerance should never use goat’s milk. Lactose is present in all animal’s milk.
Milk
Soya, Rice, Oat, Nut, Coconut, Sheep’s Milk*, Goats Milk*, Ewes Milk*,
Butter/Margarine
Soya Spread (some pure oil margarines)
Yoghurt
Soya Yoghurt, Oat Yoghurt
Cheese
Rice Cheese, Soya Cheese (Hard/flavoured/slices/spreads)
Cream
Soya Cream, Whip Topping, Coconut Cream
Ice-cream
Soya Ice-cream, Rice Ice-cream
Chocolate
Carob and Vegan Chocolates
Whole Egg
Whole Egg Replacer
Egg White
Egg White Replacer
Egg in Recipes – To Replace One Egg
As Recommended By The Vegan Society: 1 Tablespoon Gram Flour Plus 1 Tablespoon of Water or 50ml White Sauce or 1/2 Banana Mashed
* PLEASE NOTE:
Sheep’s, Goats and Ewes Milk are technically not dairy products, however they have a similar composition to cow’s milk and may cause similar reactions/intolerances.
Calcium
Milk is neither the only nor the best source of calcium and has little effect on bone strength.
Good sources include: green leafy veg (broccoli, cabbage, bok choy, watercress etc), pulses (eg soya – used to make tofu, soya burgers, soya milk etc, red kidney beans, chick peas, broad beans, baked beans), parsnips, swede, turnips, some nuts such as almonds, Brazils, hazelnuts, pistachio and some fruits (dried figs, currants) and olives – and exceptionally high are sesame seeds. (Hummus, that gorgeous Middle-Eastern dip, contains sesame paste.)
Supermarkets and health food shops now stock a wide selection of delicious and nutritious dairy free alternatives to milk, yogurt, ice cream, margarine and cheese!
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