Nutrition Articles

Food for Thought

Top Reasons to Quit Soda Drinking, NOW

Gone are the days when everyone you ran into was drinking a sugary soda : whether regular or diet.  While you do still have those “die hards” who drink their soda every single chance they get, many others have caught onto all of the warnings that nutritionists have been telling us for years about the effects that soda has on our bodies.

But if you are still in the minority and enjoy your soda, here are some great reasons to quit drinking soda : both regular and diet : TODAY!

You eat less : in particular sweets.  At (on average) 150 calories per can, you can significantly reduce your sugar intake if you quit drinking soda.  The artificial sweeteners in diet soda are the worst for you, too, because they are 400 to 8,000 times sweeter than sugar.

You lose weight.  Even though diet drinks are calorie-free, they cause insulin to be released in your gut because of the artificial sweeteners and prevent weight loss.  Insulin is your body's primary fat storage so it will have the body hold onto any extra fat.

You improve your immune system.  The acidity in soda is bad for your digestive system, erodes tooth enamel, and worsens acid reflux.  Research shows that artificial sweeteners affect our healthy gut bacteria, which can greatly affect our immune system.

You stop your bones from breaking down.  The caramel color in soda contains artificially created phosphorus that can be bad for long-term bone health.

Eating Healthy - Spotlight on: Zucchini

Zucchini squash is one of the most popular summer squashes in America and Europe.  Almost all members of the squash family vegetables feature smooth skin, tender, crunchy flesh with small edible seeds and high moisture content.

Zucchini is one of the very low calorie vegetables, providing only 17 calories per 100 grams of zucchini.  It is also a very good source of potassium, an important intra-cellular electrolyte.

Zucchini is also rich in vitamins A and anti-oxidant vitamin C, plus they contain moderate levels of the B-complex group of vitamins and minerals like iron and zinc.

Recipe: Mom's Zucchini Bread

3 cups all-purpose flour

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon baking powder

3 teaspoons ground cinnamon

3 eggs

1 cup vegetable oil

2 ¼ cups white sugar

3 teaspoons vanilla extract

2 cups grated zucchini

1 cup chopped walnuts

Grease 2 : 4x8 inch pans. Preheat oven to 325 degrees.  Sift flour, baking powder, soda, and cinnamon together in a bowl.  Beat eggs, oil, vanilla, and sugar together in a large bowl. Add sifted ingredients to the creamed mixture, and beat well. Stir in zucchini and nuts until well combined. Pour into pans. Bake 40 to 60 minutes, or until tester inserted in center comes out clean. Cool in pan on rack for 20 minutes.

Recipe: Japanese Onions and Zucchini

2 tablespoons vegetable oil

1 medium onion, thinly sliced

2 medium zucchinis cut into thin strips

2 tablespoons teriyaki sauce

1 tablespoon soy sauce

1 tablespoon toasted sesame seeds

Ground black pepper

Warm the oil in a large skillet over medium heat. Stir in onions and cook for 5 minutes. Add zucchini and cook, stirring about 1 minute. Stir in teriyaki sauce, soy sauce and sesame seeds.  Cook until zucchini are tender, about 5 minutes. Stir in ground pepper and serve immediately.

Eating Healthy

Spotlight on: Bananas

Did you know that the banana is the most popular fruit eaten in the United States? It's so popular that bananas are eaten in more quantities than apples and oranges COMBINED!

Fun facts about bananas include:

We consume about 25 pounds of bananas per person each year.

• There are more than 1,000 varieties of bananas.
• Bananas don't grow on trees : trees have bark and banana plants don't have bark.
• Bananas are low in saturated fats, cholesterol and sodium.
• A large portion of the calories in bananas come from sugars.

Recipe: Classic Banana Bread

• 2 cups all-purpose flour
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup sugar
• 1/4 cup butter, softened
• 2 large eggs
• 1 1/2 cups mashed ripe banana (about 3 bananas)
• 1/3 cup plain low-fat yogurt
• 1 teaspoon vanilla extract
• Cooking spray

Combine the flour, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended. Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter loaf pan coated with cooking spray. Bake at 350° for 1 hour. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Recipe: Banana Chia Pudding

• 1 ½ cups vanilla-flavored flax milk
• 1 large banana cut in chunks
• 7 tablespoons chia seeds
• 3 tablespoons honey
• 1 teaspoon vanilla extract
• 1/8 teaspoon sea salt

Put milk, banana, chia seeds, honey, vanilla extract, and sea salt in respective order in the blender; blend until smooth. Pour mixture into a bowl and refrigerate until thickened, at least 2 hours. Spoon mixture into small bowls to serve.

Reading and Understanding Food Labels

Reading and understanding food labels can be really tricky. However it is important especially for homemakers to know how to read and understand such nutritional labels. Basically, food labels provide a detailed and comprehensive account of what is included in a particular food item. In a similar manner, food labels also provide the types of vitamins, minerals and nutrients one can get from a particular food item.

The problem however is that food labels are often filled with unnecessary jargon that may confuse the average homemaker. Hence below are some tips on how to read and understand food labels in a clearer manner.

Always be a doubter

When it comes to food, giving the benefit of the doubt is not that wise. A good rule of thumb is to always know exactly what type of food you consume or what ingredients are included in the food you consume. You need to be always sure.

If you are in doubt as to what a particular food label means, try asking your dietician or even your general physician. Additionally, it would be a lot wiser if you do not simply believe everything that's being presented to you. Try to find out the truth yourself, with the Internet, it's a lot easier.

Know what ingredients are included

You need to also pay close attention to the ingredients included in the food item you are considering to buy. Find out how was it made and from what was it made. Needless to say, a potato chip does not necessarily contain potatoes. That's a bitter pill to swallow but that is how some food manufactures do business.

Apart from the actual ingredients, the nutrients contained should also be looked at. In general, opt for a food item that has greater amounts of vitamins and minerals compared to food items with heaps of carbohydrates and calories.

Check the serving size per calculation

Another important thing that you should consider is the serving size per calculation. Find out whether the food label is based per serving or if it's for the whole package. You need to be really cautious here as most food manufacturers use such trick whenever they're food are deemed unhealthy due to high amounts of calories.

Scrutinize the types of fat included

There are various types of fat and it is important that you find out what exact types are included in the food item you are considering to buy. There are healthy types and unhealthy ones so you need to really master the trick here. Basically, saturated fats, hydrogenated fats and tropical oils should be avoided as much as possible.

Do not forget the calories per serving

The calories per serving is another vital factor in food labels. Actually, it's the first thing that you should look at as calories are energy and unused energy will eventually make you fat. Make sure that the calories per serving is sufficient enough but not too high.

Since 1994, the United States Food and Drug Administration or FDA has obliged food manufacturers and distributors to put a food label at the back of their food items in order to equip consumers with the right knowledge on what they are eating and how healthy they are.

Now it's up to you to reap the benefits of the transparency created by the FDA.

Dangers of Omega 3 Overload

The benefits of Omega 3 fatty acids are well documented. A diet that includes this essential nutrient can lower our risk for cardiovascular disease and decrease the levels of cholesterol. However, its benefits go beyond preventing diseases. It is also essential for normal body functioning.

But what happens when we take in more than the healthy amounts of Omega 3?

The recommended daily dose for Omega 3 is 800mg to 1,000 mg. This is equivalent to eating two fish dishes weekly. However, people who are planning to reduce their triglycerides by using Omega 3 fatty acids, higher dosages could be taken upon your doctor's advice. There are no set levels for children. It is only advised that they avoid eating fish that are contaminated with chemicals or mercury. This is also readily available in Omega 3 supplements.

 The Good Side of Omega 3

Omega 3 supplements have been flying off the shelves and for good reason. Medical studies have proven that these essential fatty acids are important for many processes in the body including brain development.

This essential nutrient counteracts the effects of bad cholesterol. It prevents plaque buildup, improving blood flow. It reduces the levels of triglycerides and lowers blood pressure. Omega 3 can also reduce the risk for abnormal heart rhythms or arrhythmia. Overall, Omega 3 is a wonder nutrient that could not only reduce the risk for cardiovascular diseases but also help people suffering from it.

Pros and Cons

There are some risks associated with consuming large amounts of fish. However, this is more associated with eating contaminated fish. The amount of chemicals contained in fishes could be attributed to species and where this was harvested. Fish that have longer life spans for example have a higher risk of containing mercury in their system. If you feel that your fish may contain large amounts of mercury, information is available in your local health boards.

Sources of Omega 3

Fish is the most popular source of Omega 3 fatty acids. Of note, anchovies, mackerel, halibut, swordfish, salmon, fresh water bass, shrimp, calamari, oysters and herring are rich sources of Omega 3. This could also be sourced from plants that include soybean, canola, olive and flax oils.

Omega 3 is now also available in dietary supplements. This however, should not be considered as medications for treating cardiac problems. It is intended to be an alternative source for Omega 3 for people who can't take it from natural sources.

Dangers of Omega 3 Overdose

The dangers associated with taking large amounts of Omega 3 is directly associated with its benefits. One example is its anti-inflammatory properties that could help people suffering from arthritis. When you reduce the chances of clotting it increases the possibility of bleeding. And the best way of avoiding this is to eat well rounded diet. Take your recommended dose of Omega 3 but don't forget meat for example. It helps in the normal balance of nutrients in the body, making sure that you are getting all the recommended amounts of nutrients.