Health Foods

Health foods that can kill

by femina

Photograph: Shutterstock

 A 28-year-old woman from Mexico died soon after being taken to the hospital complaining of kidney pains. Lorena Peralta Baltazar had been on a diet of weight loss shakes for six months.

The doctors found large amount of lead in her blood, which caused kidney failure. The lead also damaged her liver, pancreas and other organs. Lorena was on a Herbalife nutritional programme and had been consuming meal replacement shakes for six months.

Weight loss shakes, protein shakes and meal supplement that claim to help you lose weight quickly have gained immense popularity around the world. Visit any supermarket and you are sure to spot a new, never heard of brand selling its healthy food options and diet meals to weight conscious customers. Moreover, Lorena's case highlights the mindlessness with which we are consuming these seemingly healthy products. It is imporatnt to know how to read the label and realise that not all diet and healthy foods out there are good for you. Here’s a list of health foods that can kill you or land you in the hospital.

Juices
Hate fruits and instead end up picking up fruit juices with ‘no sugar’ claims available at the supermarket? There’s reason why you should stop now! Most of these juices have very little or no real fruit in it and the taste is enhanced with artificial flavours and sugar. All you get from fruit juice is sugar that your body doesn’t need and just a few vitamins. Regular intake of fruit juices can lead to obesity, type II diabetes, cardiovascular disease amongst many others.

Whole Wheat
While whole wheat is healthier than refined wheat, it is still not healthy for your body and should be avoided. As per one study, wheat fiber can deplete the store of Vitamin D in the body and can also increase the production of LDL cholesterol by 60 % which can be fatal to your heart. It is also rich in gluten and therefore, its better you control the intake.

Honey or Agave nectar
We often prefer drizzling our pancakes and waffles with honey instead of maple syrup. However, you are not saving yourself from the ill effects of sugar by making this seemingly ‘healthy’ choice. It is important to note that the fructose content is what one should be aware of in these sweeteners. Too much fructose can lead to fatty liver disease, metabolic problems that will ultimately lead to obesity and diabetes. In fact, you are better off using regular sugar with its 50% fructose than using Agave nectar which has 90% fructose.

Sports/energy drinks
Before you reach out for a bottle of energy drink that promises to up your energy levels in an instant, you need to understand what these contain - water (so that you do not feel dehydrated), electrolytes (electrolytes like sodium is lost via sweat), and sugar (a source of energy). Nothing wrong about it you feel? Well now you need to know who needs these energy drinks. These sports drinks were made for athletes who indulge in intense training sessions which includes massive sweating. So if you are not really indulging in a heavy, intense workout and just sweating it out due to cardio exercises or simple weight training, you Do Not need this. Go for plain water with a lemon squeezed in it or coconut water. One bottle of an energy drink contains over 30 grams of sugar.

Energy Bars
Convenient and an instant source of protein, energy bars are fit for athletes or those who are a part of intense training. These bars are highly processed and though high protein content is a good part, they contain the same unhealthy ingredients that a bar of chocolate contains- white flour, sugar, oil, butter etc. This is definitely better than grabbing junk foods when you are hungry and away from a healthy eating option, but do not make it a habit or a meal replacement. Always keep a fruit in your bag to avoid going hungry or ending up loading up calorie rich food.

Chocolates for Health

Chocolates for your heart

by Kavita Devgan

Surprise, surprise! Some chocolates can actually help boost your heart’s health.

Our heart always knew it. Chocolates are good for the heart. And not just romantically speaking! Research into flavonoids, which are found in chocolate, has made it crystal clear that these antioxidants (flavon-oids) can be very beneficial for your heart. In fact, researchers have found that the flavonoids in dark chocolate (which include procyanid-ins, epicatechins, and catechins) are actually more effective antioxi-dants than those in other good sources like tea. Want to know how they work? Well, flavonoids improve the functioning of the endothe-lium, a layer of cells in arteries (including those in the heart) that pre-vents plaque build up and protects against high blood pressure. They basically prevent blood platelets from sticking together and causing clots, so keep our arteries healthy. Another study has reported that a substance in cocoa helps the body process nitric oxide (NO), a com-pound critical for healthy blood flow and blood pressure. In addition chocolates also contain phenolics, which again are considered to be heart healthy. So yes, you can go ahead and chomp the stash hidden in your drawers and also gift your loved ones this heart healthy gift: dark, creamy chocolate this Christmas minus any guilt.

Be careful though
It is true that chocolate tends to be high in fat and sugar. But depend-ing on the kind of fat in the chocolate, it might not be too hard on your arteries. Good quality chocolates are made with cocoa butter, (heart healthy fat that has been shown to lower both total and LDL choles-terol). Remember, not all chocolate is made with cocoa butter, so be sure to read labels. Also practice portion control. Try to stick to about 100 calories of dark chocolate daily, adjusting your calorie intake and exercise appropriately. And remember you won’t help your heart by gaining weight so although chocolate is good for you, but eat too much, and you might as well apply it directly to your hips. Alternately use cocoa powder (chocolate with much of the fat removed) to make hot chocolate, which by the way is a better idea as when warm the absorption and availability of these antioxidants multiplies exponen-tially (heat helps trigger release of more antioxidants.)

So, which is the healthiest chocolate?
Remember darker the better. It's a fact that plain dark chocolate products containing 70% or more cocoa solids are the healthiest way to satisfy a craving for chocolate, without consuming too much sugar and saturated fat.

Benefits of Pears

5 benefits of eating pears

by Kavita Devgan

Known as butter fruit world over, pears have a scrumptiously delicate flavor and melt in the mouth texture. But that’s not all that is good about this delicious fruit. Apparently it is one of the most unsung healthy fruits around - one that we must eat more of. I give you 5 solid reasons:

A lot of studies have shown that regular consumption of pears actually help get the bad cholesterol down and thus help keep a lid on coronary heart diseases. They are loaded with flavonoids that help our body do that effectively. In fact one pear can provide half the total (14mg) flavonoids we need to stay healthy, so if you have two every day, you are sorted. By the way pears contain no cholesterol, no sodium and are free from saturated fat. In fact they are a good source of potassium (119 mg), which again helps in lowering blood pressure - good news again for our hearts. What a tasty way to take care of our heart!

Pears are a great Vitamin C source, and C is an effective antioxidant which helps prevent free radical damage that pollution and eating too much junk food may lead to. Now by that i don’t mean you have a burger and then a pear and think there I am good! But pears are definitely good to keep our body’s immunity chugging along fine.

Talking of taste… really I don’t think I need to even talk about it…  there is no doubt that it is delightfully juicy and has a fabulous “melt in your mouth” texture . Did you know that it has a nickname “butter fruit” world over. That’s probably because levulose, the sweetest of all known sugars, is found much more in pears as compared to other fruits. They in fact have large amounts of natural fructose and glucose, making them a quick source of healthy energy. Diabetics too can also enjoy pears to satisfy their “sweet tooth. In fact as they re a good source of fibre they actually help prevent diabetes.

Now this one you have been waiting to hear I am sure… yes, besides all the above benefits pears are low in calories too, a medium size 100 gm pear provides just 60 calories and with it gives a good 3 grams of fibre. Even if you have a large year it’’l sill be just 100 calories and a whooping 5 grams of fibre. So it is a great weight loss tool and is perfect for snacking in this in between times.
 
Pears are a fibre rich fruit, plus as their skin is tender and not bitter, they are usually eaten whole - which adds extensively to its fibre content. Fibre as we all know keeps our digestion chugging along well, helps reduce cholesterol levels and heart disease. Besides now we also know for sure that most of the health benefits and nutrients of fruits are concentrated in and just underneath the skin. So that’s advantage pears again. Like apples, the antioxidant quercertin is found in the skin of pears, which may help prevent cancer and heart disease.

Bite in: Eat as is, or chop and toss into salads to add a sweet flavor, or have them stewed with spices for a fancy dessert. Or poach it in wine - get a double dose of antioxidants.

Are You Getting Enough Vitamin D?

Am I getting enough Vitamin D?

• By Emer Delaney - Dietitian
• Are your ‘sunshine vitamin’ levels low? Discover why you need vitamin D, how to get more and what to do if you're concerned about your levels...

  

  Why do we need Vitamin D?

  Vitamin D is made in our skin via direct exposure to sunlight. Our liver and kidneys then convert it into a form we can use. Vitamin D is extremely important for strong bones and teeth, as it helps us absorb the calcium we eat and it also controls the amount of calcium in our blood.  It’s really important that our vitamin D levels aren’t low or our body won’t absorb the calcium we eat.  

  There aren't any visual signs of vitamin D deficiency. If our levels are very low and we are severely deficient, we are at risk of developing weaker bones which is a condition known as osteomalacia. Severe deficiency in children may result in soft skull or leg bones and their legs may look curved or bow-legged, which is a condition called rickets.  As low levels are common in the UK, it's worth getting tested if you're concerned. Ask your GP for a blood test.

  Vitamin D levels explained

  Vitamin D blood ranges	Classification
  Under 25nmol/L	Deficient
  25 - 50nmol/L	Insufficient
  50-75nmol/L	Sufficient
  Over 75nmol/L	Optimal

  How much sun do we need? 

  During the summer months, approximately 20-30 minutes of direct sunlight two to three times a week should be enough for a fair skinned person to make the vitamin D they need.  For the elderly and darker skinned people, exposure time or frequency needs to be increased two to tenfold to get the same level of vitamin D synthesis as fair skinned individuals. 

  A word of caution though, too much sun exposure can be damaging due to the risk of developing skin cancer. Only spend a small amount of time in the sun without sunscreen either early in the morning or late in the afternoon and the rest of the time be sure to cover up and avoid any chance of sunburn. 

  Amount of sun required to compensate for 49 days of no exposure

  Skin type	Minutes of July sun required
  Fair	10 - 12 mins
  Asian	30 mins
  African/ Afro-Caribbean	120 mins

  What affects our Vitamin D levels?

  Several different factors can affect our vitamin D levels such as skin pigmentation, age, season, clothing and use of high factor sunscreens. As elderly people have thinner skin they are unable to make as much of the vitamin as younger people. Also, the position of the UK means that 90% of it lies above the latitude that permits exposure to the sun rays necessary for vitamin D synthesis. The southern part of the country is marginally better positioned for vitamin D synthesis (the closer you are to the equator the better). All of these factors will have an effect on our levels.

  Approximately 60–70% of the UK adult population have insufficient levels of vitamin D in winter and spring and 16% are considered deficient. At the moment, there are no recommendations for daily intake. Whilst UK recommendations have not been set for the general population, some groups are at higher risk for developing deficiencies.  These include:

  • Pregnant and breastfeeding women
  • People who have darker skin, such as those of South Asian, African or Afro-Caribbean descent
  • Men and women who are over 65 years of age
  • Babies and children aged six months to five years 
  • Adults who stay out of the sun or cover up when outside 

   Vitamin D in our diet

  Foods that naturally contain vitamin D include oily fish such as mackerel, sardines, tinned salmon, herring and kippers.  Some foods are fortified with small amounts of vitamin D, including breakfast cereals, infant formula and margarine. There are smaller amounts found in eggs and some red meats, such as duck, goose, pheasant and venison however, the exact amount is unknown. Breast milk also contains vitamin D and mums should make sure they aren’t deficient as this will affect the levels in their milk.  

  Vitamin D-rich foods

  Food per portion	Vitamin D content
  Kipper (140g)	35µg
  Herring (140g)	31.5µg
  Mackerel (140g)	24.5µg
  Tinned salmon (140g)	17.5µg
  Sardines (140g)	10.5µg
  Duck eggs (2)	3.75µg
  Hen eggs (2)	2.5µg

  
  
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Balanced Diet for Women

A balanced diet for women

• By Kerry Torrens - Nutritional therapist  - When are the best times to eat carbs, protein and fat, what should your portion size be and what are your guideline daily amounts? Choose wisely and you can eat healthily around the clock..

  

  Women have different daily nutritional requirements to men, and below our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health - but what exactly is meant by a 'balanced diet'? There are some simple rules to follow like getting your five-a-day, including three servings of whole-grains and choosing more fish, poultry and less red meat while opting for low-fat dairy foods. But that's not the whole story - how much should you be eating and when is the best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
   

  Reference Intake (RI) – the new term for Guideline Daily Amounts (GDAs)

  Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the daily amounts recommended for a healthy, balanced diet for maintaining rather than losing or gaining weight. Typically women need less nutrients than men with the exception of salt and fiber.
   

  Guideline daily amounts
   

  	Men	Women
  Energy (kcal)	2500	2000
  Protein (g)	55	45
  Carbohydrates (g)	300	230
  Sugar (g)	120	90
  Fat (g)	95	70
  Saturates (g)	30	20
  Fiber (g)	24	24
  Salt (g)	6	6

  
  Perfect Portions

  Numbers and figures are all very well but how does this relate to you? Personalize your portions with our handy guide to finding the right serving size:

  
  

  Your portion size
   

  Foods	Portion size
  Carbs like cereal/rice/pasta/potato	Your clenched fist
  Proteins like meat/poultry/fish	Palm of your hand
  Savouries like popcorn/crisps	2 of your cupped hands
  Bakes like brownies/flapjacks	2 of your fingers
  Butter & spreads	The tip of your thumb

   

  Breakfast

  Kick start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or low-fat dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you'll be revving up your metabolism and because protein foods keep you fuller for longer, you'll eat fewer calories the rest of the day.

  A protein breakfast needn't take any longer to prepare - top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time enjoy an omelette or frittata.

  Whatever you do don't skip breakfast as this sets your blood sugar off on a roller coaster, which means you'll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.

  Mid-morning snack

  Eating little and often is the ideal way to manage your blood sugar levels - this doesn't mean you'll be eating more but spreading your day's intake evenly throughout the day. Make every snack count with nourishing options that supply both the 'pick me up' you need while topping up your five-a-day.

  Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana or have a tasty dip with veggie sticks.

  
  

  
  

  Lunch

  Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you'll suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high fiber whole-grains which help you manage those afternoon munchies.

  Opt for an open rye-bread sandwich topped with salmon, chicken or low-fat dairy as well as plenty of salad or choose whole-grain toast topped with baked beans.

  Mid-afternoon

  Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds, provides protein and healthy fats to keep you satisfied till supper.

  Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent - which is great if you've got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilize the release of their sugars keeping you energized for longer. Alternatively stock your fridge with plenty of low calorie nibbles like cherry tomatoes, grapes and vegetable crudités, which will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.

  Dinner

  Don't curfew carbs - they're low in fat, fiber-rich and help you relax in the evening. Combine them with some healthy essential fats the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats overnight for regeneration and repair, which is important for maintaining healthy skin and hair.

  Fill half your plate with a colorful variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.