5 a day - the easy way

Kellie Collins 

"We all know by now that we should be eating more fruit and vegetables. From newspapers and magazines, leaflets in supermarkets and even labels on the food we buy, we are constantly encouraged to eat more of the green stuff. And that’s no bad thing.

Fruit and vegetables are power-houses of nutrition. Packed with vitamins, minerals, anti-oxidants and all kinds of phyto-nutrients, fibre and water, diets rich in fruit and veg are associated with better health – lower heart attack risk, lower risks of some cancers, decreased obesity, better eye-sight, healthier looking skin – you name it, fruit and veg have a role in it.

But just how many portions of fruit and veg should we be aiming for every day…and what is a portion? If you’ve been getting through 2 cartons of juice and 3 tins of beans every day to increase your fruit and vegetable intake, well done for trying. But a closer look at the Department of Health’s recommendations will help you take a step in the right direction.

The Department of Health recently launched new guidelines on what exactly counts as a portion of fruit and vegetables, after a National Diet and Nutrition Survey revealed that only one in seven adults eat the recommended quantity of greens on a regular basis. Part of the problem is that, while a lot of people are aware of the need to eat five portions of fruit and veg a day, there seems to be a bit of confusion over what exactly constitutes a portion.

The 5 a day campaign was initially launched to encourage people to eat more fruit and vegetables as the evidence shows that eating at least five portions of fruit and vegetables each day could help prevent up to 20% of deaths from conditions such as heart disease and cancer. That’s a lot of lives saved just by eating more of something.

However, some food manufacturers jumped on the 5 a day bandwagon and began to promote their products as being as healthy and nutritious as fresh fruit or vegetables. Take baked beans, for example.

Beans do count as a vegetable portion and the tomato sauce they come in can also go some way to meeting your 5 a day. In fact, cooked tomatoes provide even more of the anti-oxidant lycopene than fresh tomatoes. But when those beans and cooked tomatoes are accompanied by salt, sugar, fat, Tele-Tubbie shaped pasta and even mini-sausages, the health message begins to get pushed a little to one side.

The Department of Health now insist that companies who make claims like this will have to review their recipes to ensure their processed foods are not high in fat, sugar or salt, if they want to be included in the 5 a day campaign.

So, what exactly counts as a portion of fruit and veg?

Well, the list below should help you out on that one. But to confuse matters, there are some foods that can only count once. Whether you drink a glass of fruit juice or a whole carton of fruit juice, it can only count as one fruit and veg portion per day. Sorry folks, but when fruit and veg are juiced, they lose their fibre so this guideline is in place to ensure we all get enough fibre to keep our bowels happy. If you smoothie your fruit, on the other hand (blend up whole fruit with milk, yoghurt and other yummy things like honey), each fruit portion that goes into your blender counts.

Beans (small, round beans like baked beans, not long thin green ones) and pulses can only count once because they are higher in protein and calories and lower in water than other vegetables. And 100% concentrated puree, such as tomato puree, can also only count as one portion, no matter how much you eat of the stuff.

And to set the record straight, frozen is just as good (sometimes better) than fresh, and tinned veggies are certainly better than none if that’s all you have access to.

Have a look at what constitutes a portion and get yourself down to the greengrocers pronto.

Fruit - aim for at least 2 servings a day.

½ avocado or grapefruit 1 medium apple, banana, orange, fresh peach, large slice of fresh pineapple, tablespoon of raisins, handful of grapes, handful of banana chips (a handful is how much will comfortably fit in the palm of your hand) 2 inch slice of melon, small mandarin-type oranges, rings of canned pineapple, plums, apricots, kiwi fruit, handfuls of raspberries 3 dates 7 slices of canned peach, strawberries 14 cherries

Vegetables - aim for at least 3 servings a day - but the more the merrier

½ pepper 1 cereal bowl of lettuce, medium onion, medium tomato, large parsnip 2 inches of cucumber, spears of broccoli, heaped tablespoons of cooked spinach 3 sticks of celery, heaped tablespoons of sweetcorn, lentils or beans (only once a day), mixed frozen vegetables, peas or carrots 5 spears of asparagus 7 slices of beetroot, cherry tomatoes 8 cauliflower florets, Brussels sprouts

As with everything else, variety is the spice of life. Although not specified in the government guidelines, we would recommend that waist watchers don’t rely on avocado, banana chips and raisins for their 5 a day. Avocado is a relatively high-fat food (okay, it’s good fat, but it’s still fat), banana chips are all too often fried and dried fruit can be coated in oil to keep them shiny and as good as new.

So fill up your plate with greens (and reds, oranges, yellows and purples) and get on target for better health."

Fonte e imagem:

http://www.guardianeatright.co.uk/news/article.cfm?code=27101&article_id=1741

5 a day - the easy way

Kellie Collins

"We all know by now that we should be eating more fruit and vegetables. From newspapers and magazines, leaflets in supermarkets and even labels on the food we buy, we are constantly encouraged to eat more of the green stuff. And that’s no bad thing.

Fruit and vegetables are power-houses of nutrition. Packed with vitamins, minerals, anti-oxidants and all kinds of phyto-nutrients, fibre and water, diets rich in fruit and veg are associated with better health – lower heart attack risk, lower risks of some cancers, decreased obesity, better eye-sight, healthier looking skin – you name it, fruit and veg have a role in it.

But just how many portions of fruit and veg should we be aiming for every day…and what is a portion? If you’ve been getting through 2 cartons of juice and 3 tins of beans every day to increase your fruit and vegetable intake, well done for trying. But a closer look at the Department of Health’s recommendations will help you take a step in the right direction.

The Department of Health recently launched new guidelines on what exactly counts as a portion of fruit and vegetables, after a National Diet and Nutrition Survey revealed that only one in seven adults eat the recommended quantity of greens on a regular basis. Part of the problem is that, while a lot of people are aware of the need to eat five portions of fruit and veg a day, there seems to be a bit of confusion over what exactly constitutes a portion.

The 5 a day campaign was initially launched to encourage people to eat more fruit and vegetables as the evidence shows that eating at least five portions of fruit and vegetables each day could help prevent up to 20% of deaths from conditions such as heart disease and cancer. That’s a lot of lives saved just by eating more of something.

However, some food manufacturers jumped on the 5 a day bandwagon and began to promote their products as being as healthy and nutritious as fresh fruit or vegetables. Take baked beans, for example.

Beans do count as a vegetable portion and the tomato sauce they come in can also go some way to meeting your 5 a day. In fact, cooked tomatoes provide even more of the anti-oxidant lycopene than fresh tomatoes. But when those beans and cooked tomatoes are accompanied by salt, sugar, fat, Tele-Tubbie shaped pasta and even mini-sausages, the health message begins to get pushed a little to one side.

The Department of Health now insist that companies who make claims like this will have to review their recipes to ensure their processed foods are not high in fat, sugar or salt, if they want to be included in the 5 a day campaign.

So, what exactly counts as a portion of fruit and veg?
Well, the list below should help you out on that one. But to confuse matters, there are some foods that can only count once. Whether you drink a glass of fruit juice or a whole carton of fruit juice, it can only count as one fruit and veg portion per day. Sorry folks, but when fruit and veg are juiced, they lose their fibre so this guideline is in place to ensure we all get enough fibre to keep our bowels happy. If you smoothie your fruit, on the other hand (blend up whole fruit with milk, yoghurt and other yummy things like honey), each fruit portion that goes into your blender counts.

Beans (small, round beans like baked beans, not long thin green ones) and pulses can only count once because they are higher in protein and calories and lower in water than other vegetables. And 100% concentrated puree, such as tomato puree, can also only count as one portion, no matter how much you eat of the stuff.

And to set the record straight, frozen is just as good (sometimes better) than fresh, and tinned veggies are certainly better than none if that’s all you have access to.

Have a look at what constitutes a portion and get yourself down to the greengrocers pronto.

Fruit - aim for at least 2 servings a day.
½ avocado or grapefruit
1 medium apple, banana, orange, fresh peach, large slice of fresh pineapple, tablespoon of raisins, handful of grapes, handful of banana chips (a handful is how much will comfortably fit in the palm of your hand)
2 inch slice of melon, small mandarin-type oranges, rings of canned pineapple, plums, apricots, kiwi fruit, handfuls of raspberries
3 dates
7 slices of canned peach, strawberries
14 cherries

Vegetables - aim for at least 3 servings a day - but the more the merrier
½ pepper
1 cereal bowl of lettuce, medium onion, medium tomato, large parsnip
2 inches of cucumber, spears of broccoli, heaped tablespoons of cooked spinach
3 sticks of celery, heaped tablespoons of sweetcorn, lentils or beans (only once a day), mixed frozen vegetables, peas or carrots
5 spears of asparagus
7 slices of beetroot, cherry tomatoes
8 cauliflower florets, Brussels sprouts

As with everything else, variety is the spice of life. Although not specified in the government guidelines, we would recommend that waist watchers don’t rely on avocado, banana chips and raisins for their 5 a day. Avocado is a relatively high-fat food (okay, it’s good fat, but it’s still fat), banana chips are all too often fried and dried fruit can be coated in oil to keep them shiny and as good as new.

So fill up your plate with greens (and reds, oranges, yellows and purples) and get on target for better health."

Fonte e imagem:

http://www.guardianeatright.co.uk/news/article.cfm?code=27101&article_id=1741

Top 10 tips for staying healthy on holiday

"Holidays and travel have a tendency to throw healthy eating and exercise habits off track, but there are measures you can take to at least minimize the harm when you are taking life easy if you have decided to travel this July.

1. First things first, it’s your attitude that matters. Healthy eating is not all about lettuce and lentils, missing meals and missing out. It’s about what you eat, not what you don’t. Going on holidays determined to eat as healthily as possible is not about depriving yourself. You’re there to give yourself a well-deserved break, why put extra pressure on your body while you are there by eating badly? It’s about taking care of yourself.

2. Focus on all the hard work you have done to lose weight leading up to your holiday and vow not to undo it in the space of two weeks or so. Do not go on a crash diet the week before your holiday to make room for weight gain while you are away. You will gain it back twice as quickly.

3. On a more practical note, when on holiday, food is usually on offer more often than at home, whether from the kiosk near the beach, from the friends you are staying with, or in your hotel. You don’t have to accept food every time it is offered. Listen to your hunger signals.

4. Balance high and low calorie meals throughout the day. That mixed grill for breakfast is fine ... if you cut back at lunch or dinner.

5. Carry foods with you if you'll be traveling for long periods of time or through mealtimes. That way you will not be tempted by high fat snacks or meals at the airport or on the road-side cafes.

6. Avoid eating while driving. Take a break and sit down for your meals. It’s very easy to mindlessly munch your way through a whole bag of sweets or chocolates due to boredom.

7. Be aware when ordering meals at the restaurant and choose wisely. Avoid any of the fried or fatty foods and try not to eat a starter AND dessert. Plan ahead and order one or the other.

8. Bring fresh fruit with you to the beach as a snack. The only snacks available are often ice creams or crisps. If you leave it to chance you might find yourself filling up on fatty treats mid-afternoon.

9. Use your holiday as an opportunity for extra exercise. You have the whole day to enjoy yourself so taking an hour or two to walk the beach shouldn’t be seen as a chore but a way to add to your enjoyment. Walking in soft sand can be a great work-out. Why not take the plunge and get involved in some of the water sports available at many resorts – water skiing, wind sailing, canoeing etc.

10. What you drink is just as important as what you eat when it comes to watching your weight in holidays. Water is the best option for staying well hydrated during the day, and stick to diet drinks if you want to have a soft drink. A can of fizzy drink will add around 130 needless calories to your daily intake. It’s also a good idea to limit your alcohol intake by alternating between water and your drink of choice through out the evening.

Remember, a holiday won't ruin a healthy lifestyle if you give some thought to the foods you choose BEFORE eating them and make an effort to get active every day. When the holiday is over, you can face the scales knowing you have not done too much damage and get right back on track, refreshed and ready to start again.

Bon Voyage."

Fonte:
http://www.guardianeatright.co.uk/news/article.cfm?code=27101&article_id=1356

FATS: Foods to enjoy, foods to avoid

John McGran

"Not all fats are created equal. That’s according to sports nutrition instructor and author, Kerry McLeod. There’s good fat, bad fat, fat-free, low fat, full fat, and the list goes on. And while "good" fats and oils are absolutely an essential part of good health and maintaining your weight, they should be used sparingly.

McLeod says it’s important for you to know how to identify the healthy fats from the unhealthy fats. She says there are three categories: the good, the bad and the ugly. (Cue haunting spaghetti western music ... wah, wah, wah...).

Facts About Fat
McLeod notes THE GOOD FATS (unsaturated) can actually help you lose weight because they help the body burn fat rather than store it. They also help to lower LDL cholesterol levels (bad cholesterol) and maintain or even raise HDL (good cholesterol). It’s important to include good fats at every meal, because they help to absorb other nutrients like vitamins A, D, E and K more efficiently. The recommended amount of good fats should be in the range of 20-30% of your total daily calories.

There are two types of good fats:

Monounsaturated fats are usually liquid at room temperature but can start to solidify in the fridge. The main sources include olives, olive oil, canola oil, peanut oil, most nuts and avocados.

Polyunsaturated fats are usually liquid at room temperature and in the fridge. Main sources include vegetable oils such as safflower, corn, sunflower, soy and cottonseed. Another type of polyunsaturated fat, called omega-3 fatty acids, are well known to provide a wide range of health benefits. They appear to decrease the risk of heart attacks, protect against irregular heartbeats and lower blood pressure levels. In addition, they may protect against some cancers. They are found mainly in fish, such as salmon, mackerel and herring. Lesser amounts are found in flaxseeds, walnuts, soybeans and rapeseed oil.

THE BAD FATS (saturated) contribute to arterial aging and heart disease, as well as strokes and many different types of cancer and diabetes, because they raise bad cholesterol and suppress the good. They are solid at room temperature and are found most often in animal products such as red meat, poultry, butter, eggs and whole milk products like ice cream, cheese and cream cheese. Other foods high in saturated fats include coconuts, coconut milk, coconut oil and palm oil.

McLeod says it is important to note that many of the saturated fat-laden products - butter, mayo, cream cheese and salad dressing - are now offered in low-fat or fat-free versions, which are far better choices. The recommended daily amount of saturated fat is an absolute maximum of 10% of your total calories.

THE UGLY FATS (trans fats) along with saturated fats are thought to raise your blood cholesterol levels and increase your risk of heart disease, type 2 diabetes and other serious health problems. Trans fats are made when hydrogen is added to vegetable oil through a process called hydrogenation; this makes the fat more solid at room temperature. It helps to increase the shelf life of foods, and supposedly makes them taste better. Often, trans fats are found along with saturated fats in products such as vegetable shortening, margarine, crackers and biscuits, sweets, commercially baked goods and fried & processed foods.

"If you see the words hydrogenated or partially hydrogenated in the ingredients listed on food labels, you should know the food contains trans fats," McLeod notes. "That’s your cue to try to avoid eating that particular food. However, you will find that it’s quite a challenge to avoid buying processed foods that don’t have trans fats in them. Look at the foods you buy each week, even the ones that you thought were super healthy. You’ll be amazed at how many of them contain trans fats."

In The Last Diet Book Standing , she spells out the best choices by food category that DO NOT contain trans fats, for the food shopper who doesn't have the time to read nutrition label after nutrition label.

There are two interesting fat facts you should know:

- A fat-free diet can actually cause you to gain weight! How can that be? Well, the body stores what is in short supply for as long as possible. So, if you deny your body fat it’s going to hold onto what fat you already have.

- All fats have more than twice the calories (9 calories per gram) of carbs and protein (each has 4 calories per gram). So, good or bad, it is important to watch your fat intake...

Here’s a rule of thumb: if it sounds too good to be true, it usually is. Apply this theory to most low-fat packaged foods. The low-fat version of a packaged food (biscuits, cakes, crackers, etc.) may sound like a healthier alternative of the regular version. But in actual fact, manufacturers often compensate for the lack of fat by adding more sugar, salt, and thickeners to boost flavour and texture, thereby substituting one evil for several others. So low-fat versions usually have about the same number of calories (sometimes more) as their regular versions.

If you compare the labels, you’ll find "low fat" is not the same as "low calorie". In addition, you’ll quickly realise that because most low-fat versions don’t taste as good, you tend to eat more to satisfy that craving. You’re probably better off eating the full-fat biscuit that you were craving in the first place, but in moderation!

The "too good to be true rule" does not apply to low-fat versions of animal foods (i.e. dairy and meat). These low-fat options are definitely better for you than the full-fat versions because they’re lower in fat and calories, and still taste great!

McLeod wants the savvy dieter to walk away with these nuggets of knowledge:

- Make sure to include foods high in essential fatty acids for optimum health. However, you only need a little bit of even the good stuff to get the protective benefit. Any more will make you fat.

- When using fat as a spread, choose the lower fat versions (low-fat salad dressings, mayo, butter and cream cheese).

- "Low-fat" animal foods (i.e., red meat and milk products) are great options and still taste great. However, low-fat processed goods often contain other unhealthy ingredients, lack taste and are not typically lower in calories.

- Keep consumption of saturated and trans fats to a minimum. They can make you gain weight and are linked to major diseases"

Fonte:

http://www.guardianeatright.co.uk/news/article.cfm?article_id=2008&code=27101

Seven healthy heart habits

"So, you want to decrease your risk of heart disease. You’ve heard it a thousand times before - follow a healthy lifestyle.

That’s a no brainer.

Sure, it boils down to a few basic guidelines that make sense. They include things like: eating a balanced diet, watching your portions, exercising often, and refraining from smoking. Sounds simple enough, right? Then why are so many of us doing just the opposite? Because, we’ve gotten ourselves into an unhealthy lifestyle rut.

Our lives are more hectic than ever, so we look for convenience. Between work, school, socialising, hobbies and the kids, there’s just no time to eat right and exercise! And we’re paying the price with our health!

The question is, how do we get out of this unhealthy lifestyle rut? The answer is really quite simple. It will take a commitment to making a few changes in your current lifestyle - there’s no getting around this. But don’t fret, we’ve figured it out for you. The following are what we determined to be the "lifestyle habits" of highly healthy people.

Make a mental note of how many of these are habits you are already hooked on.

Habit No.1: Highly healthy people make health, nutrition and weight management a priority.

No matter how busy you are, the most important thing is your health. The key to good health is taking preventative measures every day, like eating right, exercising consistently and refraining from smoking. Equally important is early detection of diseases through regular health screenings appropriate for your age group. Visit your doctor for a check up to find out your cholesterol and blood pressure readings. This will help you to know what you need to work on.

Habit No.2: Highly healthy people make better food choices everyday.

Better food habits can help you reduce your risk for heart attack, so it’s important to choose foods that taste great and pack a nutritional punch. The easiest way to do this is to include the healthiest selections from the five food groups with an emphasis on getting your five to 10 fruits and veggies and enough fibre each day. You should also try to reduce your salt intake by not adding it during cooking or at the table, and choosing lower salt versions of foods like baked beans and other tinned foods. By doing this you will retrain your mind and body to go for more whole foods (heart protective), rather than unhealthy, fatty, processed, packaged junk foods.

Habit No.3: Highly healthy people practice safe portion control.

Following the recommended serving sizes from the major food groups automatically helps to keep your weight in check. Restaurants and fast food places serve portions that are two to five times larger than they were in the 1950’s - no wonder heart disease is on the rise! By consistently eating smaller portions of food, you’ll begin to be satisfied with these portions; it only takes a few days for the body to adjust.

Habit No.4: Highly healthy people drink eight glasses of water per day.

Staying hydrated helps rid your body of toxins, reduces stress levels, enhances your metabolism and makes you feel fuller. Try to limit your intake of alcohol and caffeine, as they tend to be dehydrating. Drink at least 8 (200 ml) glasses of water per day, or fill a 2 litre bottle in the morning with water and drink it throughout the day.

Habit No.5: Highly healthy people plan their meals in advance.
Many of the people featured in our Success stories have admitted that weekly menu planning is the key to staying on course with new healthy lifestyle goals. Prepare a shopping list before you go to the store; if you stock your fridge with healthy foods, you’re probably going to eat them. Prepare meals and snacks in advance; it makes it less likely that you will grab something unhealthy if you shop when you’re hungry.

Habit No.6: Highly healthy people exercise consistently.

Exercise is one thing that can help you get your heart in shape immediately. Plus, it can make your bones stronger, it beats stress, fights off mild depression and can help you sleep better at night. Being active on a regular basis reduces your risk of heart disease by up to 25 percent. Just do it, as they say!

Habit No.7: Highly healthy people "chill out" to keep their stress levels in check.

Too much stress can cause blood pressure to rise and is believed to be a major risk factor for heart disease. Controlling your blood pressure can yield a 20 percent risk reduction. The best way to deal with stress is to use a range of coping mechanisms, including yoga, meditation, therapy and a good chat with a friend!

Make their habits your habits!

Now that we’ve given you the lowdown on the habits of highly healthy people, here are a few pointers that will help you make the transition from unhealthy to healthy less traumatic:

• Focus on incorporating new healthy habits, rather than focusing on breaking bad habits; psychologically, it will be easier.

• Instead of stressing out over an all-or-nothing approach, think in terms of moderation. Focus on the things you can do, rather than on the things you can’t. We don’t promote complete abstinence from junk food, mainly because it’s unrealistic, it’s too inflexible, and frankly, it’s no fun! Instead, we promote moderation and making better lifestyle choices.

Still not convinced that you should make some changes?

Here’s some good news. It’s never too late to start eating right and exercising. The sooner you start, the sooner you can start undoing a lifetime of bad habits. Research has shown that the body has an amazing ability to heal itself. It’s a fact that the risk of heart disease can be greatly decreased by living a healthier lifestyle. But don’t take our word for it, here’s what the experts are saying:

• Healthy foods can help you reduce the major risk factors for heart attack - high cholesterol, high blood pressure and excess body weight. (British Heart Foundation)

• Consuming a healthy diet is one of the best ways to prevent or combat heart disease. (Harvard Nurses Health Study)

• For every 1 percent drop in LDL (bad) cholesterol, you get a 2 percent reduction in heart-disease risk. (Heart UK)

• Quitting smoking greatly reduces the risk of heart disease within a year. (British Heart Foundation)

• Not smoking, maintaining a normal weight, consuming a healthy diet, exercising consistently and drinking moderate amounts of alcohol may help reduce the risk of heart disease by about 80 percent. (Harvard Nurses Health Study)"

Fonte:

http://www.guardianeatright.co.uk/news/article.cfm?article_id=1702&code=27101