Food of The Week: Tomatoes

You Say Tomato, I Say Tomato...

As I sat in my nutrition lectures this morning, I became very aware of people sniffling loudly next to me, behind me, and in fact right around me and I immediately hunch over and sigh. The plague of the common cold has once again taken over! In fear of becoming a victim, I attempt to boost my immune system and this I have discovered, can be helped by eating lots of anti-oxidant rich tomatoes. Thus, tomatoes are the word of the day and the Food of the Week!

Whats so cool about tomatoes?

• Tomatoes are available all year round.



• They can be red, yellow, orange, green, purple or brown in colour. There is also a tomato species which is striped!


• Tomatoes are vegetables, as voted by the Supreme Court in the States in 1893! However that remains very controversial, as most consider it to be a fruit nowadays!
  
• Tomatoes originally came from the Andes region in South America and they were brought to Europe by Spanish explorers. They were either thought to be poisonous and or an aphrodisiac and were thus met with some resistance! They only gained popularity in the 1900s and are still incredibly popular today.
  
• Tomatoes are part of the nightshade family, which includes belladona, tobacco, chillies, eggplants and potatoes.


• China, the United States (particularly California) and Turkey are the main producers of tomatoes.
  
• The term "tomato" in Italian is "poma amoris", which in English means "love-apple".

Reasons to Eat Tomatoes:

There are various reasons why the average Joe should eat a tomato nearly every day; the main reason being due to the health benefits. These benefits are widely known and scientifically acknowleged.

1. Tomatoes are rich in Vitamin A and C, which are carotenoids and anti-oxidants.


2. They are a good source of fibre, which lowers cholesterol levels and helps prevent constipation.


3. Tomatoes also help prevent heart disease and reduce the body's abilities to make blood clots, thus improving the health of blood vessels. Current studies are also showing that this helps in preventing diabetes.


4. Tomato juice is a natural anti-inflammatory. Inflammation and oxidative stress have been linked to many chronic diseases of lifestyle such as cancer, diabetes, artherosclerosis and Alzheimer's disease.


5. Tomatoes are also good sources of Vitamin K, which is necessary for bone health and helps prevent bone demineralisation.


6. Tomatoes contain large amounts of lycopene, an powerful anti-oxidant and carotenoid.

What is an anti-oxidant?

This is a compound which prevents against oxygen damage by neutralizing free radicals (chemicals), which normally cause damage to the cells of the body as well as cell membranes.

What is a carotenoid?

A carotenoid is a fat-soluble compound in plants usually used in photosynthesis. They provide plants with their bright colours (hence the bright red of the tomato), anti-oxidant activity as well as a source of Vitamin A.

Lycopene, as an antioxidant is said to flush out free radicals in the body in large amounts. Our bodies don't make lycopene naturally, so we need it from tomatoes and other vegetables. Tomatoes have the highest amounts of lycopene and there is a controversy around whether or not organic toamtoes have more lycopene than conventionally grown ones. Lycopene is fat-soluble and is thus best utilized in foods containing good forms of fat. The action of lycopene is also enhanced when it is cooked and to get the most lycopene, you should eat the whole tomato!

Let's Not Call The Whole Thing Off....

Seeing as it was Valentines Day a little while ago, one would think you would need to look after your heart and keep it strong. Recent studies have shown that lycopene in tomatoes has significant effects in preventing cardiovascular disease, ensuring your heart is healthy and strong. As they are anti-oxidant rich, tomatoes significantly lowers LDL, the "bad" form of cholesterol, by interfering with its synthesis. High cholesterol is one of the major factors in causing heart attacks, strokes and other forms of heart disease. Antioxidants will also prevent further atherosclerosis, because they effectively help stop the oxidation of cells (especially those in the cardiovascular system). So if you want to help protect your heart for next Valentines Day, you need to reap the benefits of tomatoes!

Lycopene is known to help prevent various cancers such as breast, endometrial, prostate, colon, lung and pancreatic cancer. Pancreatic cancer is one to note, as it is a very serious form of cancer and often goes undetected, until it has spread throughout the body. Lycopene protects against cancer by activating cancer-preventative phase II enzymes. Lycopene also reacts with and enhances other phyto-nutrients in tomatoes, which also helps protect against these cancers.

You say "Tomato", but I say however you happen to pronounce "Tomato" is immaterial, the important thing is to eat as much of this nutrient-packed "love-apple" as possible! You can have it sliced in sandwiches or salads; use it as a base for a pasta sauce or casserole or you can eat them as is! You will soon see the effects of these anti-oxidants and carotenoids upon your health as well as have the peace of mind that your cancer risk will be lowered! So the very next time, you hear a sniffle, a cough or a WHACHOOO! (sneeze), think anti-oxidants and tomatoes!

Being Underweight: Quite A Weighty Issue

South Africa is a unique country in the sense that it has more obese individuals than underweight ones. However the number of individuals that are underweight, is quickly increasing. In both cases, weight control often appears impossible to manage. Sometimes being underweight is a result of imposing restrictions on what one eats in fear of becoming obese or just because one wants to lose weight. Sometimes, it is due to genetics. I have many friends who have come to me, wanting to learn more about it and what they can do about it.

To determine if you are underweight, calculate your BMI (Body Mass Index), by dividing your weight (kg) by your height squared (m squared). The normal range is between 18.5 and 24.9. You are considered underweight if your BMI is below 18.5.

There are various health implications for an underweight person and these can be prevented through a sufficient diet. Implications include:

• Poor immune function - a diet which lacks essential nutrients, vitamins and minerals, which are needed for the immune system to protect against bacteria and other organisms.


• Improper wound healing - the immune system is weakened and thus wounds don't heal as quickly or efficiently as they should.


• Higher risk of infection - an underweight person is more vulnerable to infections due to a weak immune system, as the body cannot protect itself against bacteria and infections.


• Poor heart function - an underweight person's diet often lacks essential nutrients to ensure that the heart works properly. The poorer the nutritional status, the weaker the heart will be and the risk of heart complications increases.


• Other health implications include: hair loss, inelastic skin, low muscle mass, poor bone structure, low blood pressure and hormone imbalances.

Being underweight can be due to several reasons, some of which include poor absorption of food (due to wasting of the muscle surrounding the intestine); wasting disease; emotional stress; improper diet and lack of appetite; nausea and vomiting as well as habits formed in childhood, like food aversions.

The Weight Watch:

Underweight individuals should try to find out why they are underweight and address those particular issues. Monitoring your weight is important, especially if you struggle to put on weight. It is well recognised that putting on weight is often much more difficult than losing weight and this is usually aggravated by a sense of nausea and a poor appetite. Often many underweight individuals tend to eat fattening and unhealthy foods to put on weight, and this also has undesirable consequences. Despite this, many health professionals recommend high kilo-joule diets, rich in good fats, carbohydrates (starches) and protein. The main goal of underweight individuals should be to increase their energy, vitamin and mineral intakes by eating small, frequent meals rich in these nutrients. This should also prevent any further weight loss.

Reasons for Being Underweight (usually due to unplanned weight loss):

• Lung, colon or pancreatic cancer or leukemia.
• Peptic ulcers, inflammatory bowel disease, chronic pancreatitis, coeliac disease.
• Diabetes Mellitus.
• Thyroid problems (overactive thyroid).
• Infections such as HIV Aids, Tuberculosis, fungal diseases and parasites.
• Depression, schizophrenia or Alheimer's Disease.
• Certain medications cause nausea, diarrhoea or loss of appetite.

The underweight person should also determine their ideal goal weight, (a dietician will work this out for you) and aim to achieve that by eating an extra 125 kJ (30 calories) per kg of body weight per day. This is the safe recommended intake for weight gain. Elderly, ill or severely malnourished individuals should be eating an extra 168 kJ (40 calories) per kg per day and a large portion of this intake should consist of protein.

Piling on the Pounds:

To put on weight, you have to consider your diet, as this will most likely change to accommodate those extra kilojoules. Many suggest that a way to do this is to increase one’s fat intake (as the fat intake increases, so do the kilojoules increase). Some tips to do this are:

• Serve poly or mono-unsaturated fats with vegetables and use oil-based salad dressings. Butter can also be used, but be aware of the cholesterol content (too much cholesterol leads to heart problems).


• Add cheese to certain foods such as omelettes or pasta, to increase the protein and fat intake of your diet.


• Full- cream dairy products should be eaten instead of the low-fat varieties.


• Cream, evapourated milk or full cream milk can be added to soups, desserts and sauces.




• Fish, minced meat, chicken and cheese can be added to dishes to increase the protein content.


• Drink full-cream or fruit juice with meals, as this will help increase the kilo-joule content of the meals.


• Try to avoid drinking too many liquids at the beginning of the meal, as this will fill you up and you may lose your appetite.


• Also try to avoid eating fatty foods before or at the beginning of the meal, as this too will fill you up and you may not have an appetite.

• Eat at least three times per day and have snacks between those meals. Snacks can include peanut butter or cheese sandwiches, yoghurts, crackers or provita and avocado or cream cheese dips.
  
  There are also various tips to help increase your appetite:
  
• Choose different types of foods, as a variety of foods contains different nutrients. Another way to encourage this, is to eat at different restaurants.


• Have meals with family and friends and try to have a set mealtime, in a specific room, with no distractions (e.g. telephone calls). The more routine mealtimes are, the easier it is to encourage the habit.


• It is very important to eat something at every mealtime, even if you have lost your appetite.


• Different colours and textures are important as they help make food more appealing. make an effort in presenting your food and the way you set your table, so as to encourage you to eat. you've made all this effort, so why not?


• Regular exercise, such as a brisk walk also helps stimulate your appetite.

Help along the way:

Often seen as a miracle for weight gain, nutritional supplements are used to help increase the kilo joule and protein intakes of individuals. These are usually in the form of liquid drinks and come in various flavours. These supplements usually provide 100% RDA (Recommended Daily Allowance) of vitamins and minerals but as they are low in fibre and phytochemicals (found in fruit and vegetables), they shouldn’t replace meals. It should be noted that the vitamins and minerals which these supplements contain, do not cause weight gain; they merely replace any loss of essential nutrients. There are also drugs which improve your appetite and lead to weight gain.

Gaining weight has always been a tricky task and unfortunately there is no miracle cure. A high energy diet and regular exercise is the key to gaining weight. On a high energy diet alone, you will just gain fat; the exercise helps with the fat distribution. It is always important to speak to a qualified dietician or doctor about putting on weight. Broaden your mind and your body and you shall feel a lot more confident, because narrow-mindedness doesn't get you anywhere! Good luck!

Information for this blog post was obtained from these two sources:

Antia FP, Abraham P (2002). Clinical Dietetics and Nutrition. New Delhi:Oxford University Press.

Hark L, Deen D (2007). Nutrition For Life: The definitive guide to eating well for good health. London: Dorling Kindersley

Beyond Beans On Toast: Cheap, Modern and Modest Student Food

Monday was an incredibly unusual and surreal experience for me, as I took my younger sister to the airport. She was flying down to Cape Town for her first year of varsity. My sister has always been a "high maintenance" child and I often wondered how she would adapt to student life and cope financially. I struggle to see her settling with baked beans on toast for supper, after she'd spent all her money, partying the night before! I have also previously found myself in this exact situation before and have happily settled for beans on toast in the past. However, now fearing the boredom of having to settle for beans on toast, I search for healthy, modern and modest student food.

As a student, money is tight and Mom is no longer there to make your favourite cottage pie or roast chicken. It is now up to you, the student to get creative and make the most of your food money allowance and whatever ingredients you have in your fridge. Some recipes may require planning and this is important if you want to start budgeting properly and allocating money for certain things. Student food needs to be inexpensive, but of good quality and it must be nutritious. It should also be easy to prepare, reliable and it shouldn't have you still cleaning the kitchen way past the finishing of your degree! Although many student meals are simple variations of each other, this doesn't make them any less cheaper, interesting or nutritious. Below are some tips to help ease you into budgeting your student meals.

• There are many foods which are inexpensive, nutritious and are great as leftovers. These foods include: beans; boiled or mashed potato; bread or rolls; chicken pieces; tuna; pasta; beef cuts; lentils; bacon; pumpkin; spinach and eggs. The idea behind this is to save the money, which would have been used to buy more food, so you can use it for another dish.

• A necessary way of making your meals go further, is to bulk them up. This can be done through adding extra vegetables, meat, beans and other legumes, eggs or cheese, for example spaghetti bolognaise can go further by adding more vegetables, beans or lentils or soya mince. It could also be made into lasagne, if you use lasagne sheets and make a thick, cheesy white sauce. By adding extra ingredients, you are also improving the nutritional status of the meal.

• Fresh food is best to use and is usually preferred, especially in the case of fruit or vegetables. Often frozen vegetables lose their nutrients when frozen as compared to fresh vegetables,thus you are not getting your money's worth. With fresh vegetables, you may have the opportunity to add a different vegetables to your dish, such as broccoli florets or sliced courgettes or cabbage, and you may be getting more nutrients.

Making certain foods is often much cheaper and healthier than buying their ready-made counter-parts. A good example of this is chicken nuggets. You can easily make your own batter using beaten egg and breadcrumbs and bake the crumbed chicken pieces, rather than just buying them. This way, you can also control what goes into your nuggets as well as the fat content.

• Often "power foods" are the cheapest and healthiest foods to eat (see one of my previous blog posts "Buying Superman Food with a Mini-Me budget). Power foods include: peanut butter; legumes such as beans and lentils; sardines or tuna; oats; red, yellow and green vegetables; citrus fruits, banana and papaya; barley; brown rice and sweet poatato.

Whilst studying, many students experience an attack of the Munchies and this can often become expensive over time. Cheap, nutritious snacks include: trail mix (including dried fruit, raisins and nuts); popcorn; cheese melted on wholwheat toast and ants on a log- celery sticks smothered in fat free cottage cheese, with raisins (ants) on top.

• Dried herbs and spices are useful in making meals tasty and they last a long time and are therefore value for money. Be aware of the salt content in some spices. As a healthier alternative, you could also grow your own herbs.
  

After searching the net and coming across many blog posts with students asking for recipes for certain dishes, I decided to pick the most common ones and give links to some student-friendly recipes. Many of them have had good reports, so try them and let me know!

1.) Chicken Stir-Fry

2.) Chicken Curry

3.) Spaghetti Bolognese

4.) Bobotie

5.) Chicken Noodle Soup

6.) Tuna Fish Cakes

7.) Dahl and Pumpkin Soup

8.) Crispy Parmesan Chicken with Soft Basil Tomatoes

9.) Red Lentil Soup (vegetarian)

10.) Roast Sweet Potato Chilli Chips

11.) Spanish Omelette

12.) Pasta With Tomato Sauce

As a "HealthNut", dedicated to food, its quality and its benefits, I am also interested in helping create healthy meals which are tasty, inexpensive, filling and appealing to other students. Eating healthily on a budget requires a lot of discipline and a change in attitude regarding the types of foods you eat. Through writing this post, I too have discovered that there are so many simple and cheap meals that I could still make whilst at varsity and many of these recipes use foods that could be incorporated more, into my diet. And so I leave you with a little piece of encouragement and inspiration: lets all look beyond baked beans and allow for the exhilaration and anticipation of fantastic, money-savvy, modern and modest student meals!

Food Of The Week: Fish and Shellfish

Why did the trout cross the road?
Because it was the chicken's day off!

If I were to ask you how many times per week, you ate fish or shellfish, what would your answer be? Would you be glancing down at the floor, sweating profusely and telling me you don't really like fish? Or would you be telling me a whopper (oh! You eat fish everyday!) and giving me a cheeky grin? Well here is the opportunity to improve your health, give the chicken a break and reap the benefits of eating fish.

Something Fishy? Indeed!

• Eating fish two times per week greatly reduces your risk of developing heart disease. This discovery stemmed from the Inuits, whose risk of heart disease was very low and whose diet was mainly based on fish.


• Fish and shellfish are rich protein sources (15-20 % protein is found in fish muscle) and the amino acids combined to make up that protein compare favourably to those in milk, meat and eggs. More than 2.6 billion people get at least 20% of their animal protein from fish.


• Fish contains very minute amounts of carbohydrate.


• Fish and shellfish are also both rich in vitamins such as B Vitamins and Vitamin Cand D. Fatty fish have higher proportions of dark muscle tissue and thus a higher proportion of fat, hence the high concentration of fat-soluble Vitamins A,C,D and E.
  
• Fish and shellfish are also rich in most minerals.
  
• In white fish, such as cod, most of the fat is found in the liver, hence the fish is used to supply our diets with cod liver oil.


• Fish and shellfish are low in saturated fat and cholesterol (high cholesterol levels in the blood are related to a high intake of saturated fat, rather than a high intake of cholesterol-rich foods). As the fat content in a fish falls, so does the protein content.


• Fish and Shellfish are also well known for being rich sources of omega-3 fatty acids.

The Omega-3 Fatty Acid Deal:


Omega-3 fatty acids are a type of healthy fat found in oily fish such as salmon, mackeral and sardines as well as shellfish. The amounts of fatty acids vary, depending on the type of fish or shellfish. As a rule of thumb, the fattier fish contain more fatty acids than leaner white fish, but this will also vary amongst the different fish species and how the fish are farmed.

• These fatty acids increase your "good" cholesterol (HDL cholesterol) and reduce your "bad" cholesterol (LDL cholesterol) as well as triglycerides (fat).


• Omega fatty acids also help prevent blood clots, by stopping the platelets sticking together and attaching to the artery walls, forming a clot.


• Omega fatty acids help the blood vessels constrict less, so the heart is less vulnerable to irregular heart rates.


• Omega-3 fatty acids help protect against arthritis and depression.

Tips To Ensuring The Fish You're Buying is Safe:

• Fish and shellfish should be stored and prepared correctly, to ensure they are safe to eat.


• Most microbes (bacteria) are destroyed during cooking,thus it is best to cook the fish, unless it is being prepared by a certified sashimi chef.


• Avoid eating fish which contain high amounts of mercury, such as swordfish, shark and marlin, as this is dangerous to the nervous system, particularly in infants. Tuna contains small amounts of mercury, whilst fish like cod, haddock and salmon have very little mercury.


• When buying fish at a market, buy as soon as the market opens, as the fish will be the freshest.


• The freshness of fish is determined by the colour of the gills and the clearness of the eyes. Fresh fish will have bright red gills and clear eyes, so avoid any fish that has murky brown gills or cloudy eyes.


• The fish should also have firm flesh and should smell of the sea, not fish!

Have A Fish Braai!

Having a fish braai is an excellent way to introduce people to the idea of eating fish. A great example of this is the great Cape Classic: a snoek braai. And having fresh fish marinaded and grilled over hot coals, is great for those wanting to improve the health of their hearts! With a fish braai, the fish is easy and quick to cook; its nutritious and its yummy and it's ideal in this hot summer weather!


When braaing fish or shellfish, brush them slightly with olive oil, which will stop them sticking to the rack.

Ensure the rack is clean, as the fish will easily pick up the flavours of the food that was previously cooked on there.

• Try and use the freshest fish availible.


• Fish fillets cook very quickly, so be aware of over-cooking them.


• Add spices and herbs such as rosemary or thyme, by sprinkling them over the fish or shellfish and this will give the fish a divine taste and aroma.


• Lean fish steaks and shellfish should be left in marinade before going on the braai.


• If one cannot braai, you can always fry your marinaded fish lightly on a griddle- pan.

It is obvious that the benefits of eating fish often far outweigh any risks, and it is important that we make the effort to improve our health status. So as an incentive, I have left my famous tuna salad recipe below: so why not make it, taste it, wipe the mayo off the side of your mouth, lick your lips and let me know what you think! Adios!

Famous Tuna-Salad Recipe:

This salad can usually feed about three people, however my sister can polish it off in one go, she loves it so much, so proceed with caution! I usually put the salad with a few lettuce leaves on a roll...mmmmm. Nuff said.

Ingredients:
1 large spring onion, sliced
2 medium sized tomatoes, chopped
4 or 5 medium-sized gherkins, chopped
1 can tuna, drained
2 tbls French mayonaise (I use the Woolworths one)
3 fresh crispy rolls
a few lettuce leaves, washed and sliced
salt and pepper

What to do:

Add all the chopped ingredients and tuna together and mix. Add the mayo and season with salt and pepper. Place into rolls with lettuce and wolf down!

A Look In My Kitchen Cupboards: Is What's In Mine, In Yours?

It is very seldom that I have the time or courage to evaluate the different types of food I eat. As a student dietician, I have a vested interest in what goes into my body and I wanted to find out if the foods I was eating were really that unhealthy and if so, what was so unfavourable about them. So with much trepidation, I opened up the kitchen cupboards and fridge and had a good look.....

What is Junk Food?

The definitions of "junk food" or "non-nutritious food" vary widely and there is no final, momentous description available. An acceptable description is that it is food made outside the home, which people find delicious and choose to eat instead of home-cooked meals.

There is also a great emphasis on the fact there is no such thing as "bad food", only "unhealthy food". Unhealthy foods are those which are low in fibre, protein, vitamins and minerals but high in refined sugar and white flour, saturated fat, salt, preservatives and additives.

I thought the best way to show you the types of foods that can be found in my kitchen, would be to take photos, so here goes...

The Fridge:

• On the top shelf of the fridge, we have butter, creme fraiche and cream cheese- these are foods which have high amounts of fat per 100g and ones which should be eaten sparingly.
• Foods like mustard, citrus marmalade and parmesan are foods which aren't eaten very often and are usually used in small amounts in cooking.
• Home-made tuna salad is packed with vegetables and therefore vitamins and minerals and has very little mayonaise, thus it can be eaten frequently.
• The second shelf has various vegetables (containing many vitamins and minerals) and low GI seed bread. This bread is nutritious as it does not cause high spikes in blood sugar, provides the body with energy and keeps your tummy full, so you don't overeat.
• Cheddar cheese does contain a high portion of fat, but is also a good source of protein.
• French mayonaise should be eaten sparingly.
• Flora margarine is a good source of fat to eat as it contains plant sterols instead of cholesterol.
• Mangoes are good fruits to eat as they contain fibre to avoid constipation as well as vitamins and minerals.
• Chillies are said to help speed up your metabolism and are also packed with anti-oxidants.
• Peri-Peri marinade is usually used in the occasional braais and is thus acceptable in a healthy diet.
  

Cupboard Number 1:

• On the first shelf of this cupboard, there are various types of sugar, baking powder and syrup and these are usually used in baking and aren't eaten often.
• Rice flour is gluten-free and is thus suitable for people who cannot eat wheat (coeliac disease).
• Macadamia nuts are a good source of protein and a great food to snack on.
• Rooibos tea and 'Rooibos and Honeybush' tea is caffiene free and is packed with anti-oxidants.
• Oat bran is rich in soluble fibre to help combat constipation as well as minerals.
• Coffee grounds contain caffiene which affects the central nervous system negatively and should be drunk in moderation.
• Lasagne pasta, blackcurrent jam and chutney are foods which aren't eaten often and are acceptable in small amounts in a normal, healthy diet.
• Sugar should be limited to tea or coffee and cereal and should be in small amounts- too much sugar means extra kilojoules that may not be burnt up by the body and is thus stored as fat.
• Cup O' Soup contains additives and preservatives and should be generally avoided- fresh home-made chicken soup is packed with more nutrients and is a better option.
• Peanut butter is rich in protein and "good" fat and can be eaten regularly.
• Peppermint tea is rich in anti-oxidants and is good for any stomach ailments.
• Marmite forms a good spread as it is surprisingly rich in vitamins and minerals.
• On the thrid shelf of this cupboard, there is olive and sunflower oil which are good sources of omega 3 fatty acids.
• Iodated sea salt is rich in iodine but like salt itself, also contains a high amount of sodium and thus should be reduced.
• White wine vinegar, Balsamic vinegar, tomato sauce, pepper, HP sauce, green curry sause, curry powder and mixed spice are usually used in cooking are used in small amounts and are acceptable in a healthy diet.
• Muesli is rich in fibre and a good source of carbohydrate, vitamins and minerals.

Cupboard Number 2:

• On the first shelf of this second cupboard, there are several cans of legumes, such as baked beans, chickpeas and butter beans which are all excellent sources of protein and vitamins and minerals and great for vegetarians too!
• Tuna and mackeral are excellent sources of omega 3 fatty acids and should be eaten often.
• High fibre bran is rich in soluble fibre and helps avoid constipation as well as levelling out blood sugars.
• Sliced pie apples and toamato soup both contain vitamins and minerals but it should be kept in mind that fresh apples and fresh home-made tomato soup is best to use.
• Popcorn, lentils, soup mix and wholegrain oats all are rich in protein and soluble fibre.
• Preserved figs are rich in sugar and should only be eaten as a treat.
• Brown rice is always better than white rice as is wholewheat flour better than white flour.
• Grapefruit juice is rich in essentail oils, vitamins and minerals and it helps lessen the acidity in the stomach and helps the liver to produce less cholesterol.
• Spaghetti is a good form of carbohydrate as long as it is wholewheat.

As a dietetic student and and a type 1 diabetic, I eat fairly healthily. My diet is rich in wholegrains; legumes especially lentils (much to the chagrin of my digsmates!); vegetables, fruit and proteins and I do have the occasional treats. However, I also have a major Achilles heel - potatoes. Whether they're "slap chips", fries, crisps, boiled, roasted, baked, mashed or just grilled or even in a potato bake, I'm hooked (and the reason why you don't see them in the cupboard, is because I've probably eaten them!)The upside of eating potatoes is that they're an inexpensive staple for a student, however they aren't low GI and they don't do much to help beat the battle of the bulge! We all have weaknesses in our diets, but there are ways we can improve on this.

Here are several ways to help improve the contents of your fridges and cupboards:

• Putting a "STOP and THINK" sign on your cupboards and fridge may help remind you not to snack on unhealthy foods.


• When shopping at the grocery store, stick to your shopping list and avoid impulse buying at the till-points.


• Try and eat according to the Food Based Dietary Guidelines (see my first blog post, "The Importance of Being Nuts About Health: I'm Nuts, Are You?").


• Try to keep lots of healthy "snack foods" in your kitchen, such as nuts, fruit and vegetables.


• Take stock of your cupboards and fridge and categorize your foods, for example high fat, low fibre, high sodium and then look for the alternatives when shopping.


• Consider quantity, quality and variety of the foods you buy.


• Read Food labels as they will show you the serving size, nutrient content and ingredients.


• Plan meals and snacks ahead.


• And finally, be realistic - changing habits takes time; so start slowly and set goals.
  

Good Luck!

Food Of The Week: Bananas

A very close friend of mine recently asked me what was so nutritious about a banana and why she in particular, should eat them. And as I rattled off one or two reasons, it dawned on me that there are many more reasons why we should eat bananas. In fact, there are hundreds of other foods which require the same recognition, and so I was encouraged to write a "Food of the Week" (weekly) post.

DID YOU KNOW?

A banana is considered a herb! The actual banana is a fruit and the black stem at the end is a dead flower.

The Benefits:

1. Bananas are excellent sources of potassium, calcium and magnesium (the minerals needed to help ease cramps) as well as small amounts of iron and zinc. The potassium also helps the brain function more effectively.

2. Bananas are an excellent food for diabetics when having low blood sugars as they are rich in glucose and gently raise the glucose level in the blood and don't cause any blood sugar spikes (and being a type 1 diabetic for twelve years, I should know!).

3. Bananas, when being digested are involved in the slow release of glucose and therefore are good sources of energy whilst exercising.

4. Bananas also contain protein and glucose and are rich in soluble fibre to help beat constipation.

5. Bananas also have many vitamins such as Vitamin A, C and all the essential, different types of Vitamin B.

6. Bananas help beat depression as they are rich in a particular protein, tryptophan, which is converted to serotonin and makes you feel happier =).

7. Bananas help make the stomach less acidic and are thus used in helping prevent heartburn.

8. Bananas have been said to help stop the itching of mosquito bites. So the next time a dreaded "mozzie" happens to snack on you, rub the inside of the banana peel over the bite. It also saves you the expense of buying anti-itch cream!

9. Bananas are also a saving grace for smokers who want to quit. The fruit is rich in Vitamin A, C and B, as well as magnesium and potassium, which help ease the nicotine withdrawals. They have also been said to be excellent hangover cures!

10. Bananas are also inexpensive and are available all year round!

In the past, I have never really been the greatest fan of bananas and would always opt for another fruit instead. However, after seeing the numerous advantages of this amazing yellow fruit, I too, am changing my view. I found that the best way to encourage myself to eat bananas was to make banana bread and the bananas provide the sweetness, so you need very little sugar to make it. I also used to slice up a banana into my All Bran and found that it also made the cereal sweeter and was a great tummy filler too!

When thinking about all these bananas, Gwen Stefani's pop song immediately gets stuck in my head and I am literally going B-A-N-A-N-A-S!! God help me until next week! Adios!

Getting Your Heart Back: Eating Your Way to a Healthy Heart

Realising the problem

It’s nearly lunchtime and as I amble along an aisle of Pick n’ Pay, I am literally bowled over by a really obese mommy, an equally obese daddy and a bordering-on-obese six year old child. The child has a sugar-laden chocolate in one hand and a pie in the other (and I can even see the grease on the sides of the packet).That's not kids' food! So, one might argue, well, maybe it’s a treat? Well, the curiosity got the better of me and I snuck in the queue behind the family and had a good nosy in their trolley. My heart sunk as I stared at the loaves of refined white bread, polystyrene trays of fatty mince and sausages, as well as bottles of oil and sweetened cool drink. Obviously not a treat. And not a fruit or vegetable in sight!

Heart Disease

Heart Disease consists of a number of abnormal conditions of the heart and blood vessels, which ultimately affect the health and function of the heart.There is a strong link between an unhealthy diet high in saturated fat and cholesterol, obesity and the rise of heart disease. Worldwide, 22 million children under the age of 5 yrs, are overweight whilst in South Africa, 17 % of children between the ages of 1-9 yrs are overweight. Each day, 195 South Africans die of heart disease; 33 of which are heart attacks; 60 are strokes and 37 are heart failures.

Amazing Heart Facts:

• The heart beats roughly 36 million times per year or 100 000 times per day


• Blood vessels, which occur throughout the body, reach approximately 96 560.64 km (which is long enough to travel around the world twice!)


• The heart is able to pump 7 570 litres of blood throughout the body each day
  
• A male adult’s heart weighs approximately 284 g whilst an adult female’s weighs approximately 227 g
  
• Blood takes about 20 seconds to circulate throughout the entire vascular system

For a person of an average, healthy weight such as myself, I was alarmed to discover that according to The Heart and Stroke Foundation South Africa, all South Africans are at risk for premature death due to chronic diseases. And although chronic heart disease is exacerbated by being overweight, it can still affect anyone, even young children. So I set on yet another quest to eating my way to a healthy heart!

In order to eat to avoid heart disease, we need to eat a varied diet, of fresh fruit and vegetables, whole grains and pulses, lean meat, fish, eggs, dairy and drink plenty of water (check my previous post "The Importance of Being Nuts About Health. I'm Nuts, Are You?"). We need to be eating regular meals to avoid overeating and reducing our saturated fat, cholesterol, salt and alcohol intakes. We need to monitor our weight and control it through exercise and eating a nutritious diet.

There are also specific foods which have been proven to help prevent heart disease and are particularly good for those already with heart disease. These include:

• Oily fish such as pilchards or salmon- as they are rich in poly-unsaturated omega 3 fatty acids which help to lower cholesterol; improve your immune system and reduce inflammation during injury.



• Oats- as they are rich in soluble fibre which lowers cholesterol and helps prevent constipation.


• Soya beans- as they are high in protein and fibre and help lower cholesterol.
  
• Oranges- as these have certain compounds in their peel which lower cholesterol and help prevent cholesterol and triglycerides (fat) being made by the liver.

Canola oil and olive oil- as they are essential in lowering cholesterol and increasing the “good” kind of cholesterol and also contain anti-oxidants. These mono-unsaturated fats should replace the saturated fats such as butter, lard or ghee.

Spinach- as it lowers cholesterol and triglycerides. It is also rich in potassium and folic acid and low in sodium, which helps to regulate one’s blood pressure and reduces the amount of homocysteine, which damages blood vessels and hampers blood circulation. Spinach also has co-enzyme Q10 to strengthen muscle tissue in the heart and lutein, which prevents arteries from hardening, which would otherwise lead to a heart attack.

I am hoping that this article is a heavy wake-up call and shall encourage you to make a real effort to keep your heart healthy. Heart Awareness Month is in September, with World Heart Day being on the 28th September, but why wait till then to start making an effort? A healthy heart is easily achieved through following a healthy, nutrient-rich diet, regular exercise and maintaining a healthy weight. Your heart is what keeps you alive, and if that fails, what chance do you have? Getting your heart back means avoiding being another statistic and you can help get the message across to others. Got it?

Whilst cruising the internet, I came across this joke site, with one of the cutest jokes, emphasizing the cost of heart disease. Enjoy!

The cost of special reports

A woman brought a very limp parrot into a veterinary clinic. As she laid her pet on the table, the vet pulled out his stethoscope and listened to the bird's chest. After a moment or two, the vet shook his head sadly and said, "I'm so sorry, Polly has passed away."

The distressed owner wailed, "Are you sure? I mean you haven't done any testing on him or anything. He might be in a coma or something." The vet rolled his eyes, shrugged, turned and left the room returning in a few moments with a beautiful black Labrador. As the bird's owner looked on in amazement, the dog stood on his hind legs, put his front paws on the examination table and sniffed the parrot from top to bottom. He then looked at the vet with sad eyes and shook his head.

The vet escorted the dog from the room and returned a few moments later with a cat. The cat jumped up and delicately sniffed the bird. The cat then sat back, shook it's head, meowed and ran out of the room. The vet looked at the woman and said, "I'm sorry, but, like I said, your parrot is most definitely 100% certifiably dead."

He then turned to his computer terminal, hit a few keys and produced a bill which he handed to the woman. The parrot's owner, still in shock, took the bill. "A HUNDRED AND FIFTY DOLLARS!" she cried. "A HUNDRED AND FIFTY DOLLARS just to tell me my bird is dead?!" The vet shrugged. "If you'd taken my word for it the bill would only have been $20, but... what with the Lab Report and the Cat Scan.....

Manic Organic- Are You Part of the Rush?

I had an interesting, yet baffling experience, when I entered the vegetable section of Woolworths, recently. I had simply intended to buy a small bunch of bananas and yet I found myself immediately facing a dilemma of whether I should get the organic bunch of bananas or the conventionally grown bunch. Both bunches were the same size and a gorgeous bright yellow. How was I supposed to know which ones to choose? It was then, that I made my decision to suss out organic foods and discover the Rush to Go Organic.

The Rush to Go Organic

Organic farming is expensive and is sometimes not as sustainable as one likes to think. More expensive farming methods are used than in conventional farming and there are tighter government regulations regarding the growth of organic foods. Organic farming also uses labour-intensive methods to remove weeds and pests. Since 2003, South Africa has had a major surge in the organic market with sales increasing from 5 million rand in 2003, to 155 million rand in 2005 and this is still proving to be lucrative business. Perhaps one of the reasons why the South African farmers have helped grow the organic market into such a massive enterprise is because of the large supply of cheap rural labour. Also an organization, the Organic Freedom Project has also been set up to encourage further growth of the organic market by helping to create 100 000 jobs by 2014.

The Good, The Neutral and The Just Plain Ugly

For the last decade, we have been told to “Go Organic, its healthier”, but no-one really knows if this is the truth, hence the massive onslaught of controversy surrounding it. It’s a battle between scientists and environmentalists (e.g. farmers) and we are still left with a choice as to whether we should “Go Organic” or not. After much research I still have mixed views about the topic, so I’ve decided to put it out there, and let you decide.

The Good- Organic farming encourages the conservation of soil and water and helps reduce the amount of pollution. It reduces the health risk of farm workers as no pesticides or herbicides are used and it also prevents the eco-systems from being destroyed. In organic foods, no antibiotics or hormones, additives or preservatives or chemical or synthetic agents which destroy microbial activity in soil, are used. Instead, fresh compost made from cow manure, bird droppings, apple mulch and other organic substances is added to the soil. With organic farming, the microbes in the soil break down any organic matter and solid minerals into forms the plant can use as nutrients to grow. This is the thinking behind the organic foods having higher amounts of trace minerals and other micro-nutrients.

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  There are 3 main categories of organic food: 100% organic refers to products which are completely organic or are made from completely organic ingredients; 95% organic refers to products which are 95% organic; and foods which are made with organic ingredients (70% of the ingredients are organic).

The Neutral- There is no conclusive evidence to show that organic food is more nutritious or tasty than conventionally grown food. Both types of food meet the same standards for quality and appearance. People buy organic food, as they believe they will be ingesting fewer pesticide residues. Non-organic foods also undergo rigorous testing to ensure their safety. Organic and non-organic foods both have the same physical characteristics; the only way they differ is in the way they are produced.

The Just Plain Ugly- Recent research shows that there are now more pesticides and contaminants in our bodies as a result of the food we eat. Each pesticide has a specific safety level determined by the government; however, research has shown many samples of fresh produce have different levels of different pesticide residues. In organic farming, some natural pesticides are used and are proving to be quite toxic, as they contain copper solutions which remain in the soil. This copper solution is allegedly the 18th most used pesticide in the United States. The British Medical Association states that “until we have a more complete understanding of pesticide toxicity, the benefit of the doubt should be awarded to protecting the environment, the worker and the consumer- this precautionary approach is necessary because the data on risk to human health from exposure to pesticides are incomplete”. Another thing to note, is that there have been reports showing that organic foods are also more likely to be carriers of pathogenic bacteria such as E. Coli and Salmonella.

So Should We Rush to “Go Organic”?

As this is a very controversial topic, there is no one definitive answer. You, as part of the general public, have the choice to choose what types of food you would like to eat. Eating organic food isn't a trend that you shouldn’t just rush to follow and in order to make a decision, you need to consider nutrition, food science and agriculture, as well as cost, quality and safety. So when choosing between my two bunches of bananas, I went for the conventionally grown range. When buying organic, you are paying for a product which has very few pesticide residues. Do I really want to pay for a bunch of bananas with very few pesticides, when evidence shows that they are not in large enough amounts to harm me? Well, again, I’m leaving the decision up to you. Just keep in mind, that whichever you choose, the freshest food is the best!

Tips to Buying Superman Food with a Mini-Me Budget

If the wallet is a bit tight this month after all the spending over the festive season, one way to cut back is to save on grocery costs. There are several ways to do this; you just have to keep an eye on what’s in your trolley. The items in your trolley will also form the basic building blocks of your nutritious diet and should comprise of various “power” foods. Although there may be one or two “power foods” that may cost a bit more than the others (e.g. avocado), they are still important to include in your diet, even if you cannot afford to have them that often.

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  A “power food” is one that provides you with many necessary vitamins, minerals, antioxidants and phyto-chemicals as well as starch, fibre, unsaturated fat and protein. Power foods also provide you with long-lasting energy throughout the day, help you build more muscle and help your prevent your body from storing excess fat. “Power foods” also have other health benefits, like reducing the incidence of chronic diseases, improving immune function, lowering blood pressure and strengthening bones.

The following list comprises of several budget- friendly, healthy “power foods” which can be included in nearly every meal:

1. Peanut Butter – rich in vitamin E, magnesium, phosphorus, Niacin (Vitamin B3), protein and fibre
2. Eggs – rich in Vitamin B12 and Vitamin A and protein
3. Dark green vegetables such as spinach, avo and cabbage – rich in Vitamin A and C and calcium, iron and fibre
4. Orange and yellow vegetables such as carrots and peppers – rich in Vitamin A and C, folate, calcium, potassium, phyto-chemicals, carotenoids and fibre
5. Sardines – rich in protein, phosphorus, calcium, selenium, Niacin (B3) and Vitamin D as well as omega -3 essential fatty acids.
6. Legumes such as dried peas, lentils and beans – rich in protein, fibre, B vitamins, folate, iron, zinc, magnesium and calcium as well as antioxidants
7. Oats – rich in soluble fibre and complex carbohydrates, potassium, phosphorus, magnesium, B vitamins and folate
8. Berries such as strawberries, cranberries and blueberries – rich in Vitamin C, fibre and anti-oxidants
9. Cinnamon – rich in manganese, iron, zinc and calcium
10. Flaxseed – rich in omega 3 fatty acids and fibre
11. Rooibos and Peppermint teas - rich in anti-oxidants and caffeine free

In the past, many people have focused on what’s missing in their diets, but this can be changed if people address their diets and include some of these “power foods”. Nutritious eating also doesn’t have to be expensive; comparing costs of foods, meal planning and shopping wisely by avoiding impulse buying can reduce these costs dramatically. A good tip is to focus on the food you are eating, realise the health benefits and learn to enjoy them!

The Fast Food Controversy: Is McDonald's really a culprit?

The McDonald's jingle is known nearly everywhere. A teenager walks down the street whilstling "I'm lovin' it!" and the people around him grin and nod. Maybe they are even impulsive enough to buy a McDonald's cheeseburger. This is easy enough to do, with 123 McDonald's stores around South Africa. I went to one of these stores recently, and was amazed at how overcrowded the McDonald’s fast food chain store was. People of varying races, ages and sizes were sitting down, wolfing down greasy, lopsided burgers; brown oily fries and large Cokes. And they sure were lovin’ it! It also crossed my mind that many of us eat the same food on a regular basis; some of us nearly every day! And many of us rarely stop to think about the types, quality and quantity of food we put in our mouths and their effects on our bodies.

In the past, McDonald’s has found itself in a lot of hot water and has been slammed for its poor quality food. It has also been accused of taking advantage of the “little people” through persuasive advertising and has been involved in numerous court cases which claim that McDonald’s food causes obesity.

Taking Advantage of the "Little People"

In the McLibel court case, McDonald’s was accused of using gimmicks to market their fast food meals at kids. These gimmicks were aimed at making a child’s visit to the restaurant fun, thus encouraging them to return to that same restaurant again. McDonald’s is now aiming their advertising at teenagers and low-income households, who will buy the food as it is cheap and they think you get more value for money. However, this is not the case. In the States, there is the new One Dollar Menu, where for just under one dollar; young people can buy burgers or nuggets with fries. But for that one dollar, there are not enough essential nutrients to make that meal worthwhile. This one dollar menu is also being offered is also being offered to young people already at risk for chronic diseases like obesity and diabetes. Thus, people are spending their income on cheap food and saving money, but are creating a heavy health cost at the same time. This situation is no different in South Africa, where nearly 50% of young people are overweight or obese and are at risk.

Does McDonald's Fast Food Cause Obesity?

In order to determine this, one has to look at how Obesity is caused and the nutrient content of McDonald’s products. Obesity is caused by the combination of a poor, inactive lifestyle and poor diet. High fat, highly processed fast food has lots of kilojoules, which may not be burnt up. This is then stored in the body as fat. These poor diet and lifestyle choices soon become habitual and lead to obesity.

The McDonald’s website (in South Africa) gives a menu with all of its products, but it doesn’t give the ingredients or nutrient content in these products. The American McDonald’s website does however give a breakdown. McDonald’s food products do provide the consumer with carbohydrate, protein and fat; however the quality of those essential nutrients is questionable. The carbohydrates are refined and low in fibre; the fat is highly saturated and has very little unsaturated fat and the meat is also fatty. Thus the general consensus about McDonald’s food (and most fast foods in general) is that they contain high amounts of saturated fat, animal protein and sodium (salt) and they contain very little fibre and should not be eaten often.

The report that McDonald’s food causes obesity is unfounded. If McDonald’s food is incorporated into a normal healthy diet, it will not cause obesity. In a court case in 2003, two obese New Yorkers claimed that the McDonald’s food they had eaten several times per week had caused their obesity, heart disease, diabetes, high cholesterol and high blood pressure (hypertension), as McDonald’s had not informed them of the high fat, sugar salt and cholesterol levels in the food. However, it could not be proven that McDonald’s meals caused their ailments, as it could have been due to genetics.

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  It should also be noted that obesity can also be caused by eating large quantities of any food, particularly starchy foods like potatoes and chips, cakes, pastries and bread as well as fatty meats and sweet foods like chocolates, ice-cream and sweets.

McDonald’s literature suggests that its food be eaten in moderate amounts and a variety must be eaten, but this does not help the person choose how to plan a healthy diet and decide on how many times per week to eat McDonald’s.

Finally, McDonald’s is a global economic company, which tries its hardest to persuade the public that its food is good for them and that they should buy it. Despite enforcing a “Get Active” programme and giving balanced lifestyle tips, McDonalds is a culprit as it does not encourage its customers to choose the healthier and more expensive options and is still able to sell more cheeseburgers and fries than healthier meals and salads. There is also no specific guideline which tells you how many times per week to eat fast food, however having it once or twice every fortnight and whilst continuing to eat a healthy diet seems acceptable and shouldn’t cause obesity. So enjoy your next Big Mac and keep this post in mind!

The Importance of Being Nuts About Health. I'm Nuts, Are You?

Health

It’s a screaming, daunting, word that appears nearly everywhere in women’s magazines, newspaper articles and self-help books causing many to regret eating that KFC they had for lunch and quickly skip a couple of pages. It is also all over the internet, with numerous websites offering outrageous claims and programmes expensive enough to make your head whizz.

• Health is defined as a state of complete mental, physical and emotional being without the presence of disease. However, health also involves understanding what one eats and how one exercises and this shouldn’t be a daunting task, especially if it means you are leading a much healthier lifestyle by the end of it.

Chronic Diseases of Lifestyle

Chronic diseases are taking over, with various cancers; both type 1 and type 2 Diabetes Mellitus; cardiovascular heart disease and coronary vascular disease, obesity and metabolic syndrome on the increase in both developed and developing countries.

Many of these diseases are already epidemics, with diabetes in particular being in the lead, with over 230 million people currently affected by the disease and if that isn’t scary enough, every ten seconds, a person dies of diabetes-related causes. There is also a strong link between these diseases and the rise in morbidity and mortality as a result of eating a poor diet lacking in essential nutrients and a lack of physical exercise.

• What is interesting to note, is that despite all the information about healthy eating being available, people still continue to eat poor diets. South Africa is a notable case, as a middle- income country with enough food to sustain its people and to export to foreign countries yet with millions of people living in poverty, there are more obese, undernourished people than underweight, undernourished people. It is possible for obese or overweight people to be undernourished, for example, they may be eating a diet rich in starch, protein and fat, but they may also be lacking in sufficient amounts of essential vitamins and minerals.

Nutrition and Exercise

Nutrition and exercise both form the basis of good health and are words which make many people cringe and immediately hide their packets of chips and pull in their stomachs. There is great emphasis on food and eating a varied diet which includes starch and wholegrain breads; legumes and pulses such as baked beans and lentils; fruits; vegetables; nuts and seeds; lean animal protein such as chicken, fish and game; eggs and low fat dairy products.

• Nutrition is the science of food and its interaction with the human body to promote and maintain health.

In South Africa, the government has advised that South Africans eat according to the Food Based Dietary Guidelines. There are eleven guidelines and these are based on the consumption of locally available foods.

The Food Based Dietary Guidelines (FBDGs) include:
1. Enjoy a variety of foods
2. Be active
3. Make starchy foods the basis of most meals
4. Eat plenty of fruits and vegetables every day
5. Eat dry beans, peas, lentils and soy regularly
6. Chicken, fish, milk, meat or eggs can be eaten daily
7. Eat fats sparingly
8. Use salt sparingly
9. Drink lots of clean, safe water
10. If you drink alcohol, drink sensibly
11. Use foods and drinks containing sugar sparingly and not in between meals

In order to promote and maintain health, one doesn’t only need to consider nutrition, but also exercise (I can visualize many groans here). We need to exercise for several reasons; the main reason being to avoid any chronic diseases. The benefits of exercise include cardiovascular fitness, increased bone density which helps against osteoporosis; helps develop and strengthen muscles and joints; increases the amount of energy your body has so you are able to perform more activities in one day; you are better able to deal with stress and it helps beat insomnia. Exercising daily also helps to maintain our body weight.

• There are various types of exercise to do, the best being cardiovascular exercise such as running, walking, playing squash, soccer, swimming and aerobics. This type of exercise should be done on low intensity for 45mins, 3-5 times per week. The longer and more intense the exercise, the greater the benefit! It is also critical that if either one hasn’t exercised before or one hasn’t exercised for a very long period of time, one must see a health professional for a medical check-up.

Finally as first week of the New Year passes, for many of us, that New Year’s resolution to eat healthily and hit the gym every day is becoming more and more motivating and achievable. Improving one’s health often means a complete lifestyle change and all one needs is a little knowlege and motivation. And if the frightening statistics aren’t enough, there is also always this website (which will soon have many articles on different aspects of nutrition and health) and a fellow “HealthNut’s” inspiration and encouragement!