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Health benefits of eating well
A well-balanced diet provides all of the:
- energy you need to keep active throughout the day
- nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness, such as some cancers
Keeping active and eating a healthy balanced diet can also help you to maintain a healthy weight.
Deficiencies in some key nutrients – such as vitamin A, B, C and E, and zinc, iron and selenium – can weaken parts of your immune system.
More about vitamins, minerals and nutrients
Type 2 diabetes
Maintaining a healthy weight and eating a balanced diet that’s low in saturated fat and high in fibre found in whole grains can help to reduce your risk of developing type 2 diabetes.
More about type 2 diabetes
Heart health
A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels.
High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet.
Eating a portion of oily fish – such as salmon and trout – each week can also help to lower your risk of developing heart disease. The high levels of omega-3 fatty acids in oily fish are good for heart health.
Strong bones and teeth
A diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss (osteoporosis) associated with getting older.
Calcium is usually associated with dairy products, but you can also get calcium by eating:
- sardines, pilchards or tinned salmon (with bones)
- dark green vegetables – such as kale and broccoli
- calcium-fortified foods – such as soya products, fruit juices and cereals
As vitamin D helps your body absorb calcium, make sure you get outside (your body gets vitamin D from the sun) and have plenty of foods containing vitamin D in your diet – such as oily fish and fortified cereals.
More about vitamin D
How to manage your weight
Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain a steady weight. Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar – a leading cause of weight gain.
Together with exercise, eating a healthy diet in the right proportions can also help you lose weight, lower your cholesterol levels and blood pressure and decrease your risk of type 2 diabetes.
More about how to lose weight safely
Source: NHS Health Scotland- Opens in new browser window
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10 best foods for your heart
Keeping your heart healthy is about more than avoiding fast food and overly processed chow. You can also pump up your heart’s health by choosing foods that will help reduce cholesterol, lower blood pressure and reduce inflammation.
Which food groups have the most science behind their heart-healthy claims?
Oats and barley
The cell walls of oats and barley contain a special type of soluble fiber called beta-glucan, which has a host of benefits for human health. Studies show that it blunts the body’s insulin response and boosts immunity, and it may be protective during radiation and chemotherapy. But its role in cholesterol reduction is what counts for heart health.
Mediterranean diet may be more helpful than statins
“Beta-glucans bind to bile acids and cholesterol in the intestines and prevent their absorption into the body,” CNN contributor and registered dietitian Lisa Drayer said. “So, if you have high cholesterol, it would be a good idea to incorporate oats or oatmeal for breakfast on a regular basis.”
Other grains, such as rye, wheat and sorghum, contain beta-glucans but in much smaller quantities than oats and barley. Beta-glucans are also found in seaweed, baker’s yeast and various species of mushrooms such as reishi, shiitake and maitake.
Research shows that eating 3 grams of beta-glucans a day will reduce cholesterol by up to 10%. According to Heart UK, a British charity dedicated to helping those with high cholesterol, you can accomplish by eating a bowl of oatmeal each day; adding 2 tablespoons of oat bran to your smoothie, soup or entree at lunch; and having an oatmeal cookie for a snack.
Heart UK says you can replace one of those oat servings with 150 grams (⅔ cup) of cooked pearl barley.
Salmon and other fatty fish
Fish oils, especially omega-3 fatty acids, are critical for maintaining a healthy heart. That means fatty fish such as salmon, albacore tuna, mackerel, herring, lake trout and sardines and crustaceans such as lobster, oysters and squid are the protein staples of a heart-healthy diet. They all contain health-protective omega-3s, specifically the long-chain variety known as LC omega-3, which contain eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA).
Mediterranean diet linked to lower risk of heart attack, stroke
Long-chain omega-3s have been shown in human clinical trials to prevent heart attacks by helping the heart maintain its rhythm. Studies show that they also make blood less likely to clot, lower blood pressure, keep blood vessels healthy and less likely to narrow, reduce triglycerides and lower inflammation. Whew!
The shorter chain of omega-3, called alpha-linolenic acid (ALA), is found abundantly in oils, plants, nuts and seeds, but evidence of its benefit is not as strong.
“The plant-based omega-3s in foods like flaxseed, walnuts and canola oil don’t contain DHA and EPA,” Drayer said. “And while there are benefits to the plant ones as well, you can’t count on them as a source for their longer-chain cousins, because they are not necessarily converted into them once they are in the body.”
Fatty fish like salmon have the most long-chain omega-3s, and the American Heart Association recommends adding a 3½-ounce serving to your diet at least twice a week. Children and pregnant women should be careful to consume fish with lower levels of mercury, the association says, such as fresh and water-packed canned salmon.
However, Drayer says, be careful how you prepare your catch.
Can apple cider vinegar help with weight loss?
“You can make healthy foods unhealthy depending on how you cook them,” Drayer said. “For example, if you deep-fry fish, all the unhealthy saturated or trans fat can outweigh the heart-healthy benefits. Ideally, you want to broil, bake, grill or poach – but in water, not in oil. Oil will contribute lots of extra calories. If a menu doesn’t specify, ask how the fish is poached.”
What if fatty fish is just not your thing?
“If you never eat fish, you might consider a fish-oil supplement because of all the research on omega-3’s benefits for heart and brain health,” Drayer said.
“There are some foods fortified with EPA and DHA omega-3s,” added registered dietitian Rahaf Al Bochi, a spokeswoman for the Academy of Nutrition and Dietetics. “Some of them are eggs, milk, juices, peanut butter and margarine spreads.”
“So instead of having regular spread on your toast, you can add something to your diet that has an added heart benefit,” Drayer said. “Why not give yourself an added edge?”
Be aware that most fortified foods have a fraction of the omega-3s of fatty fish and may be the shorter-chain variety.
Dark leafy greens
Salad greens, spinach, kale, swiss chard, collard and mustard greens are rich in vitamins A, C, E and K and contain antioxidants that help rid toxins from the body. But it’s their abundance of calcium, magnesium and potassium that puts them on the top 10 list for heart health.
Ultra-processed foods linked to increased cancer risk
“Potassium, magnesium and calcium are known to play a role in blood pressure regulation,” said Al Bochi, who specializes in helping patients with Type 2 diabetes who are at high risk for heart disease.
“Potassium is known to help with limiting the effects of sodium on blood pressure,” she explained, “And it, along with magnesium and calcium, help the walls of the blood vessels relax, which increases blood flow and reduces blood pressure.”
Greens have minimal calories: One cup of spinach or Swiss chard is only 7 calories, and kale has 33. Nutritionists say it’s usually best to get your calcium, magnesium and potassium from foods instead of supplements, so pile that plate high.
Plus, greens – like most vegetables – are full of fiber, which helps lower cholesterol levels, prevents constipation (and therefore hemorrhoids) and, by helping you feel full, helps with weight control. And of course, maintaining a healthy weight is a key to good heart health.
Nuts and seeds
Unsalted seeds and nuts are also high in potassium, magnesium and other minerals known to reduce blood pressure.
Studies on pistachios, for example, find that the nut can reduce blood vessel tightening (called peripheral vascular resistance), heart rate, blood pressure and cholesterol. According to one study, a single helping a day was better at lowering blood pressure than two helpings.
Walnuts, pecans, almonds, flaxseed, macadamia nuts and hazelnuts are also good choices. Walnuts are especially high in omega-3s but are the short-chain variety. Still, that’s good for the heart.
“Though to a lesser extent than long-chain omega-3s,” Drayer said, “alpha linolenic acid (ALA) – a short-chain omega-3 found in walnuts and flaxseed and canola oil – has been associated with protection against high blood pressure and heart disease.”
But keep in mind that all nuts are extremely high in calories. So an American Heart Association recommended serving is going to seem tiny: about 1½ ounces or 2 tablespoons of nut butter. Beware of the added salt, sugar or chocolate that is so appealing on nuts – not good for heart health.
Beets
A surprising choice? Beets turn out to be chock full of nitric oxide, which studies show can help open blood vessels and therefore lower your blood pressure. In fact, a small study of Australian men and women found that drinking 500 grams (about 2½ cups) of beet juice significantly lowered systolic blood pressure (the top number in a blood pressure reading) within six hours.
That’s not all. Beets and their juice are one of the only sources of betalain, a powerful antioxidant with high anti-inflammatory qualities, which has sparked research into how beets could be used to treat diseases caused by chronic inflammation, such as arthritis, cancer and heart failure.
Foods that can suppress appetite, aid weight loss
Avocados
Already eating a healthy diet? Be sure to add avocadoes once a day. A study published in the Journal of the American Heart Association found that replacing saturated fat with one nutrient-packed avocado a day could lead to up to a 13.5 milligrams-per-deciliter reduction in blood pressure. That could be enough to keep some people off blood pressure meds, researchers say.
Avocados are a rich source of monounsaturated fatty acids, which can lower both your total cholesterol and your “bad” cholesterol (LDL) while maintaining your “good” cholesterol (HDL) levels. They can also benefit insulin control, which can be very helpful to those with prediabetes or Type 2 diabetes.
Olive oil
Monounsaturated fatty acids are a mainstay of the Mediterranean diet, which has been shown to improve heart health and brain health, lower risk for breast cancer and increase longevity.
Eating the Mediterranean diet may lead to a longer life
A key component of the Mediterranean diet is the use of olive oil for cooking and for dressing salads and vegetables in place of more saturated fats, such as butter.
Olive oil is rich in monounsaturated fatty acids and has been shown to reduce blood pressure and both bad cholesterol and triglycerides while increasing good cholesterol.
HDL is often called the “friendly scavenger” because it scours the blood for bad cholesterol and gets rid of it before it clogs arteries. That’s why having high levels of HDL is considered good for the heart.
A recent study of 300 Spanish men and women at high risk for cardiovascular events sheds some light on how the higher HDL from olive oil might work. Researchers compared people who ate a Mediterranean diet based on nuts and a group based on olive oil. The group who ate more olive oil had better-functioning HDL; in other words, their HDL was more efficient at finding and removing LDL and sending it to the liver as waste.
Regardless of how it works, olive oil is extremely high in calories. It should be used in moderation and as a replacement for more unhealthy fats in the diet.
Legumes
No heart-healthy list would be complete without legumes, which include all kinds of beans, lentils, chickpeas and black-eyed peas.
A New Year, new food resolution: Meatless one day a week
Legumes help the heart because of their high levels of soluble fiber, which is known to lower both cholesterol and triglyceride levels in the bloodstream.
“Soluble fiber binds to extra LDL cholesterol in the body and disposes it in the form of waste,” Al Bochi said. “You can think of it as a type of sponge.”
Studies have shown that eating less than a cup of legumes improved blood pressure, and a randomized controlled trial found that obese subjects who ate two servings a day of legumes and four servings of whole grains reduced their waist circumference, weight, triglycerides and blood pressure.
Legumes contain no cholesterol and are only about 3% fat (unless they are prepared with lard or other unhealthy fats). They are full of iron, manganese, copper, B vitamins, magnesium, zinc and phosphorous, and they are very low on the glycemic index, which means they have less effect on your blood sugar. They are also extremely high in protein; for example, a half-cup of some legumes has 8 grams of protein.
One caveat: Most people eat canned version of beans and other legumes, which will be packed with salt as a preservative. Salt, of course, can raise blood pressure.
“Make sure that you rinse the excess salt and water before consuming,” Al Bochi said. “And it’s not just beans and lentils. Whether it’s canned corn, canned peas, carrots, any type of canned food, it’s important to remove the salt.”
Low-fat dairy
Fight a cold by … eating yogurt?
It may seem odd to include dairy in a list of top heart-healthy foods, but it turns out that milk, cheese and yogurt can help reduce blood pressure.
In a study by Boston University, researchers followed the eating habits of 75,000 people for up to 30 years and found that women who ate yogurt at least five times a week had a 20% reduction in their risk of developing high blood pressure. Milk and cheese also had an impact on lowering blood pressure, but it was nothing like yogurt, said the researchers.
Men in the study consumed much less yogurt than the women; the effect on their blood pressure was weaker.
“Dairy products contain calcium, potassium and magnesium, which are important minerals to help with blood pressure control,” Al Bochi said.
Those in the study who benefited most also closely followed the National Heart, Lung and Blood Institute’s DASH diet, which stands for Dietary Approaches to Stop Hypertension. Its premise is simple: Eat more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat, and limit your intake of salt.
‘Best diets’ ranking puts keto last, DASH first
The DASH meal plan includes three whole-grain products each day, four to six servings of vegetables, four to six servings of fruit, two to four servings of dairy products and several servings each of lean meats and nuts/seeds/legumes.
“You’re getting the combination of benefits by consuming these foods because they do offer more than one heart-healthy nutrient,” Drayer said.
In the Boston study, men and women who had a higher DASH score and who ate yogurt five or more times each week were 31% less likely to develop hypertension than participants who had low DASH scores and ate little yogurt.
Though the study didn’t track the type of yogurt eaten, experts stress choosing low-fat versions.
“Dairy products can contain a high amount of saturated fat, so be sure to choose low-fat products,” Al Bochi said. “Saturated fat has been known to increase LDL cholesterol, the bad cholesterol that can cause heart disease.”
A low-sodium, balanced diet
No. 10 on the heart healthy list may seem odd, but it’s important. Experts say that rather than focusing on just one or two of the heart healthy foods, you would be better served to eat a well-rounded diet that focuses on healthy foods of all types and colors.
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“If you feel like there is a ‘superfood’ that you want to incorporate on a daily basis, say oats or salmon, that’s OK,” Drayer said, “but I really feel that eating a variety of healthy foods is best, because you’re getting a different nutrient package with each.
“The other thing I worry about is when people focus on one food, they may think that is their key to good health and eat more unhealthy foods,” Drayer added. “For example, some people say, ‘I eat a lot of kale, so I’m healthy,’ and they don’t pay attention to the rest of their diet. No one food can undo damage from an unhealthy diet.”
Unless your doctor says otherwise, part of a heart-healthy diet is watching your salt intake. The hidden salt in many of our processed foods make it extremely difficult: It’s estimated that Americans get up to 80% of the salt in their diet from processed foods. The American Heart Association has a list of some of the top offenders, called the “Salty Six”: breads and rolls, cold cuts and cured meats, sandwiches, pizza, soup and chicken.
“Some ways to help reduce the amount of sodium in your diet is to limit the amount of processed foods, the amount of frozen dinners, for example, as well as adding salt to foods yourself,” Al Bochi said. “Consider using some herbs and spices as well as fresh lemon and vinegar to add some flavor to your meals.”
Finally, a heart-healthy diet should just be part of an overall heart-healthy plan that includes exercise, weight loss, stress reduction and not smoking.
source:https://edition.cnn.com/2018/02/26/health/best-foods-for-heart/index.html
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Foods You Probably Haven’t Heard Of!
Black Sapote – The Fruit That Tastes Like Chocolate Pudding
The black sapote is popularly known as the ‘chocolate pudding fruit’. It is a round, green-coloured fruit with brownish interiors. The flesh is rich and custard-like and tastes sweet with a nutty flavour. It is known for its unique chocolate-like flavour and is often used in making mousse, puddings, ice-cream and other desserts.
It grows around eastern Mexico and Central America and is known to contain about four times more Vitamin C than an orange.
Watermelon Radish
Also known as ‘Roseheart Radish’ or ‘Red Meat Radish‘ this variety of radish is relatively new. It is a ball shaped root with whitish exteriors. Cut it open and you’re in for a bright pink surprise. The reddish pink flesh resembles that of a watermelon, thus the name.
With a crisp texture it has a mild and sweet flavor. The vibrant taste makes it a great ingredient for salads. It is a heirloom treasure from China.
Mangosteen
This fruit is juicy, tangy and sweet. The aromatic inner fleshy cloves surround a seed and enclosed in a hard purple-red shell. It’s hard to find the fresh fruit though the canned varieties are found in many western countries. It is a rare delicacy and is used in gourmet desserts. The number of leaves the bottom of the outer shell indicate the number of cloves inside the fruit.
Pink Pearl Apple
People in India have eaten the pink guava a lot of times but a pink pearl apple? We don’t think so. The pink pearl apple is an apple cultivar developed in Northern California by Albert Etter in 1944. The pale green exterior holds a lovely pink surprise. They are generally medium sized with a conical shape.
Purple Potato
This variety of potatoes originated in South America. It looks purple but turns blue when cooked. The purple color is due to the presence of a chemical called anthocyanin which is a great anti-oxidant. They have an earthy and nutty flavor.
Pineberry
The pineberry is a white strawberry studded with red seeds. They are the oldest variety of strawberries. It is very fragrant with a pineapple like flavor therefore its named so. It became nearly extinct until in 2003 the Dutch farmers decided to cultivate them.
Miracle Berry
A berry that causes sour foods, like lemons and limes, to taste sweet. This flavor change is caused because of miraculin which is used worldwide as a natural sweetener.
So, how does this work?
When the fruit flesh is eaten this molecule binds to the tongue’s taste buds, causing sour foods to taste sweet. So if you eat a miracle berry and then eat something sour, it would taste sweet to you! Miracle berry, indeed. The effect lasts for about an hour approximately.
In Japan, this berry is popular among diabetic people.
Snake Fruit
This fruit is known so because of its brownish snake-like scaly skin. It is also called salak. The skin can easily be removed and inside are three pulpy segments which are eaten with an inedible seed. Native to Indonesia it has a sweet yet acidic taste.
Purple Broccoli
As its name suggest this broccoli has a purple head but what’s interesting is that it turns greenish when cooked. It was originally cultivated by the Romans.
Prickly Pear
A genus of a cactus family which you can actually eat?
Yes, prickly pear is a type of cactus the fruits of which are eaten. It has to be peeled carefully so as to remove the spines on the outer covering.
It is used in making candies, alcoholic drinks etc.
The color may vary from green, orange to a deep red when the fruit matures. A sweet purple-red juice is extracted from this fruit.
Mexico is the largest producer of prickly pears. It is sweet and juicy.source:https://food.ndtv.com/photos/foods-you-probably-haven-t-heard-of-15153#photo-196773
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Top 10 High-Fiber Foods
Getting your fill of fiber can seem tough, especially if you’re not in the mood for vegetables. But did you know popcorn has fiber? Keep reading for more high-fiber foods that you’ll actually want to eat
1. Beans
Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fiber-filled snack.1 There are 9 grams of fiber in a half-cup serving of shelled edamame.1 A bonus? All of these provide a source of plant protein, too.2 Some bakers have even started including beans or bean flours in their baked goods, which research suggests can still make quality cakes.3
2. Broccoli
This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to fiber.4 Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.5, 6
3. Berries
Berries get a lot of attention for their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries.7 Blackberries, strawberries and raspberries are also great sources of fiber.8 Of course, one of the biggest benefits of berries is that they’re naturally low in calories, too.9
4. Avocados
Avocados pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado (so just imagine how much is in your guacamole).10
5. Popcorn
There’s one gram of fiber in one cup of popcorn, and the snack (when natural and not covered in butter, like at the movies) is a whole grain that can satiate cravings with a hit of fiber.11 It’s even been called the King of Snack Foods.12
6. Whole Grains
Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber.13, 14, 15 One tip to watch out for: as required by The Food and Drug Administration, whole grains should be the first ingredient on a food package in order for it to be considered a real whole grain.13, 14
7. Apples
That old saying that “an apple a day keeps the doctor away” isn’t necessarily true, according to research, but the fruit can boost your fiber intake.16 There are about 4 grams of fiber in an apple, depending on its size. And, of course, they’re a nice and crunchy snack.
8. Dried Fruits
Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with occasional constipation.17 The sugar called sorbitol, which naturally occurs in these fruits, can help your bowels and lead to more comfort.17 However, eating too many can lead to cramping or diarrhea, so try a small serving and see how you feel once you’ve digested them, before noshing on too many more.17
9. Potatoes
Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber.18 The veggie has a bad reputation for running in the wrong crowds—fries and chips, to name a few. However, when not fried in oil and slathered in salt, potatoes can provide many benefits.19
10. Nuts
Nuts aren’t just a great source of protein and healthy fats—sunflower seeds and almonds each have more than 3 grams of fiber in a serving. They can help you reach the 25-gram intake of fiber recommended by the FDA for women and 38-gram recommendation for men.22, 23* Raw or dry-roasted nuts are preferred over the pre-packaged variety (which are usually cooked in oils that can add extra, unnecessary calories.)24 Even nut butters can pack a punch of fiber.25
*According to the Institute of Medicine, it is recommended that, in adults 50 or younger, women should consume 25 grams of fiber daily and men 38 grams. In adults 51 or older, women should consume 21 grams of fiber daily and men 30 grams.
source:www.https://www.benefiber.com/fiber-in-your-life/daily-fiber-intake/top-10-high-fiber-foods/
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Is Hydroquinone Safe And What Are Natural Alternatives?
We all covet flawless skin, but dark spots aren’t an easy issue to treat. Caused by an array of reasons – from sun damage and stress to hormones and inflammation – hyperpigmentation is a common problem because it’s your body’s way of protecting itself against everyday environmental stressors. It’s no wonder that many turn to hydroquinone, a powerful skin care ingredient, to eliminate this frequent frustration. Before reaching for this product, however, you’ll want to find out what it is and whether hydroquinone is safe.
What Is Hydroquinone?
Basically, hydroquinone is a chemical compound used to target dark spots. Byrdie tell us that it was discovered in the early 1800s and was used for everything from “skin care to photo developing.” Nowadays, hydroquinone is used for skin conditions related to hyperpigmentation including acne scars, dark spots, melasma and post-inflammatory marks. Classified as a drug in the US, it is only available by prescription in four percent concentrations and over the counter in two percent doses.
Where Does Hyperpigmentation Come From?
When dark spots show up, your skin has gone into overdrive in producing melanin, a type of pigment created by cells called melanocytes. Triggered by stresses such as UV rays or hormonal imbalances, the skin reacts by creating a protective defense and producing additional melanin. Our Lead Skin Care Trainer, Natalie Pergar explains that an enzyme called tyrosinase sets off this process, “signaling the production of melanin in the skin’s melanocytes.” With more melanin being produced, the skin develops spots and uneven skin tone.
How Does Hydroquinone Work?
Hydroquinone works by inhibiting the function of tyrosinase and decreasing the number of melanocytes. By controlling these cells, it reduces the production of melanin and fades hyperpigmentation and other skin discoloration issues. Cosmetic and plastic surgeon Dr. David Shafer tells Byrdie that the effect is temporary and discontinued use and exposure to the sun can lead to “renewed production of pigment and the return of dark spots.”
Is Hydroquinone Safe?
Although the US Food and Drug Administration (FDA) recognized hydroquinone as safe and effective in 1982, it withdrew the ruling in 2006 because of concerns.
The FDA stated that “there is a potential for hydroquinone to be a carcinogen in humans.” Referring to studies from the Environmental Protection Agency and the National Toxicology Program, the FDA found that there was some evidence of carcinogenic action in tested rats and mice, including the development of leukemia and liver lesions. However, there is no evidence that hydroquinone has caused cancer in any humans.
In addition to its potential carcinogenic properties, hydroquinone has been linked to contaminants such as mercury. The LA Times stated that early studies found high levels in mercury in women who used hydroquinone products. Because of these findings, hydroquinone is banned in Europe, Japan and Australia. The World Health Organization has also weighed in on the unsupervised use of hydroquinone, saying, “It is recommended that over-the-counter sales of creams containing hydroquinone be restricted.”
Even when used under supervision, hydroquinone can potentially cause minor side effects and skin irritation. Dermatologist Dr. Lily Talakoub lists the most common side effects as “redness, irritation and peeling, although allergic reactions can happen with any topical preparation.” People with dry or sensitive skin may also find that hydroquinone temporarily increases dryness or irritation. Along with increased sensitivity, hydroquinone can also cause the skin to be more sensitive to the sun. Sun protection is essential at all times, but especially necessary when using this drug.
Hydroquinone may not only cause minor skin irritations but also pigmentation issues, although these are usually rare. Since hydroquinone lightens dark spots, often the hydroquinone will lighten the areas around it as well, leaving what’s called a “halo spot.” Dr. Shafer describes this problem to Byrdie as a “light depigmented halo around the spot being treated.”
On the other end of the spectrum, the skin can react to hydroquinone by actually darkening in a condition called ochronisis.On the other end of the spectrum, the skin can react to hydroquinone by actually darkening in a condition called ochronisis. Dr. Talakoub describes this very rare reaction as one where “black deposits form in the deeper layers of the skin.” The skin can darken and thicken, causing dome-shaped yellowish bumps and grayish-brown spots.
Natural Hydroquinone Alternatives
Although an effective drug, hydroquinone is still surrounded by question marks on its safety and side effects. If you’re looking for safer solutions, you’ll want to explore Natural Hydroquinone Alternatives as options for targeting hyperpigmentation. These alternatives not only even out the look of your complexion in a natural way, they can also add antioxidant benefits for protection and prevention. Here are a few natural alternatives for your skin care routine:
Bearberry Extract
This botanical ingredient contains a natural form of hydroquinone and arbutin as melanin inhibiting agents. Derived from the uva ursi plant, bearberry extract contains potent antioxidant properties which help with hyperpigmentation.
Licorice Extract
This extract contains liquiritin and glabridin which disrupt melanin creation in the skin and help with the look of uneven skin tone. Since inflammation is a factor in hyperpigmentation, the anti-inflammatory properties of licorice are also helpful.
Tara Tree & African Potato
Like hydroquinone, these two ingredients work on the tyrosinase enzyme – reducing tyrosinase activity and hindering its development. These actions reduce the production of melanin and works against hyperpigmentation.
Swiss Alpine Plant Extracts
This formulation is made up of seven organically grown Swiss alpine plants, including mallow flower, peppermint, lady’s mantle, eurasian primrose, speedwell, lemon balm and yarrow. These extracts inhibit tyrosinase, and blended all together, this formulation works powerfully on dark spots.
If you’re not sure about whether hydroquinone is safe, look into natural alternatives for tackling your dark spots. You can find out more about the Natural Hydroquinone Alternatives in the Eminence Organics Bright Skin line, including our Bright Skin Moisturizer SPF 40, Bright Skin Masque, Bright Skin Licorice Root Booster-Serum and Bright Skin Targeted Treatment. Or, talk to your esthetician at your nearest Eminence Organics Spa Partner and find out whether a natural alternative is right for you. Given current events, we’d also like to recommend that you follow the latest guidance from local government health authorities before you plan a visit.
source:https://eminenceorganics.com/ca/blog/2019/02/07/hydroquinone-safe-and-what-are-natural-alternatives
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Foods High in Amino Acids
Amino acids are organic compounds that come together to form proteins in your body. There are 20 amino acids overall, and they each fall into one of three categories:
- Essential
- Nonessential
- Conditional
Because your body cannot make the nine essential amino acids itself, you need to get them from the foods you eat.
The essential amino acids include:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Arginine is considered an essential amino acid for young people, but generally not for adults.
Why You Need Amino Acids
Amino acids are known as the building blocks of protein, which is an important component of every cell in your body.
Here are a few roles that amino acids play in your overall health:
Enhanced Athletic Performance
Athletes commonly use leucine, isoleucine, and valine to improve their performance. These amino acids can be metabolized in muscle to provide extra energy during exercise.
Reduced Muscle Breakdown
Research suggests that taking amino acid supplements during recovery days after exercise reduces muscle damage as well as the soreness that comes along with it.
Improved Liver Function
Evidence suggests that taking branched-chain amino acids by mouth can improve liver function in people with poor brain function due to liver disease.
Foods With Amino Acids
Because many foods are rich in amino acids, it’s generally easy to get your daily requirement. However, the recommended daily intake is different for each amino acid.
Most foods from animal protein sources will provide all the essential amino acids you need, and many plant-based protein foods can be excellent sources of amino acids as well.
These five foods are some of the best sources of dietary amino acids available:
Quinoa
Quinoa is one of the most nutritious grains available today. In addition to being a good source of fiber, it contains all nine essential amino acids that your body needs from food. It also has a higher amount of lysine than wheat or rice, making it a better source of these amino acids than other grains.Eggs
Eggs are an excellent source of protein, containing all of the essential amino acids. Studies suggest that the amino acids provided by eggs are better utilized by your body than other sources like casein or soy.Turkey
Turkey has high amounts of tryptophan, an amino acid the body uses to make the B vitamin called niacin, which is necessary for digestion, healthy skin, and nerves. Tryptophan also helps produce serotonin, which affects your mood and can contribute to feelings of happiness and relaxation. Because they’re all high in protein, other meats are good sources of amino acids as well.Cottage cheese
One 100-gram serving of cottage cheese provides about 25% of your daily value of protein and contains significant quantities of several amino acids, including threonine and tryptophan.Mushrooms
Mushrooms contain a total of 17 amino acids, including all of the essential ones. One study showed that supplementing a cereal diet with mushroom would help overcome lysine deficiency.Fish
Most types of fish contain essential amino acids and other important micronutrients. Salmon is high in amino acids and Omega 3s (important fatty acids that support heart and other health).Legumes and Beans
Legumes are a great source of high-quality protein — 20-45% of their protein is rich in the amino acid lysine. Peas and beans contain 17-20% high-quality protein while lupins and soybeans contain 38-45%. Legumes and beans include:Peas
Chickpeas
Lentils
Soybeans
Peanuts
Cooked kidney beans
Black beans
Garbanzo beans
Edamame
source:https://www.semrush.com/topic-research/63af22478dcc701fa668d529/
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Diet and heart disease risk
Heart disease
Heart disease is the number one cause of death in Australia – in 2018, 11% of all deaths were as a result of heart disease. Although there is not one single cause, an unhealthy diet can be one of the contributing risk factors for heart disease.
Paying attention to what you eat and consuming a variety of healthy foods from the 5 food groups is one of the most important preventative measures you can take.
Characteristics of heart disease
Heart disease results from the narrowing of the arteries that supply the heart with blood through a process known as atherosclerosis. Fatty deposits (or plaque) gradually build up on the inside of the artery walls, narrowing the space in which blood can flow to heart. Atherosclerosis can start when you are young, so by the time you reach middle age, it can be quite advanced.
Plaque build-up can be considered as stable or unstable. If there is too much build-up of stable plaque, it narrows the arteries, causing pain and discomfort due to not enough blood reaching the heart – this is called angina and it needs to be treated.
Unstable plaque is inflamed and has a thin cap which is prone to developing a crack, allowing the blood to come in contact with the fatty contents of the plaque. The blood will clot to try to seal the gap but in doing so, the blood clot blocks the artery. This prevents the flow of blood to the heart, cuts off its oxygen supply and damages or kills the heart cells. This is a heart attack.
Risk factors for heart disease
There are many factors that can increase your risk of heart disease. Although some of these cannot be changed, the good news is that there are plenty of risk factors within your control. For example, by being physically active, ensuring you have good social support and not smoking, your risk of heart disease is reduced.
Risk factors that can’t be changed Risk factors within your control Age Smoking status Gender Diet Ethnicity Cholesterol levels Family history of heart disease Blood pressure Body weight Diabetes management Physical activity levels Depression and social isolation Some risk factors are connected. For example, cholesterol levels and blood pressure can be affected by diet, as can your body weight and management of diabetes.
Therefore, one of the best things you can do to reduce your risk of heart disease is to have a healthy diet and maintain a healthy weight!
Dietary fats and cholesterol levels
Cholesterol is a fat crucial to many metabolic functions and is an essential part of all the body’s cell membranes. It is made by the body from the food we eat and is produced in the liver.
Blood lipids (fats) that contain cholesterol include low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL (‘bad’) cholesterol can lead to plaque forming in the arteries while HDL (‘good’) cholesterol helps to remove cholesterol from the body and makes it harder for plaque to form in the arteries.
Saturated fats
Saturated fats (also known as ‘bad fats’) tend to increase LDL (‘bad’) cholesterol in the blood. Common sources of saturated fats include – animal products (butter, coconut oil, meat fat including lard and dripping, beef, lamb, chicken skin and palm oil), and processed foods like pastries and biscuits.
Full fat or reduced fat dairy?
Although full fat dairy foods (such as milk, cheese and yoghurt) contain saturated fat, it appears this type of fat has a neutral relationship with heart health.
The Heart Foundation recommends unflavoured milk, yoghurt and cheese can be consumed by the general population but for people who need to lower their LDL cholesterol, reduced fat versions should be consumed instead.
Eggs
It was once thought cholesterol naturally found in eggs was bad for heart health. However, research suggests eggs have a neutral relationship with heart health – they neither increase nor decrease the risk of heart disease for the general population.
For people who need to lower their LDL cholesterol or those with type 2 diabetes, the Heart Foundation recommends a maximum of 7 eggs per week.
Trans fats
Like saturated fats, trans fats tend to increase LDL (bad) cholesterol in the blood but they also tend to reduce HDL (good) cholesterol levels. So, they are more damaging to our health and can increase our risk of cardiovascular diseases (such as heart disease and stroke).
Trans fatty acids form when monounsaturated or polyunsaturated vegetable oils are ‘hydrogenated’ and hardened to form margarines, oils for deep frying and shortening for baked products.
These harder vegetable fats and shortenings are used by the food industry in processed foods (such as cakes and biscuits and deep-fried takeaway meals).
Some trans fatty acids also occur naturally in some meats, butter and dairy products.
Most monounsaturated and polyunsaturated table margarines sold in Australia have very low levels of trans fatty acids and are a preferred substitute to butter, which contains saturated fat.
Monounsaturated and polyunsaturated fats
Reduce your risk of heart disease, by replacing energy intake from saturated and trans (‘bad fats’) in your diet with unsaturated (‘good fats’).
Substitute butter, coconut and palm oil, lard, dripping and copha with oils made from seeds or plants (such as olive, avocado, sunflower, canola, safflower, peanut, soybean and sesame).
Other sources of unsaturated fats include unsalted nuts, seeds (including chia, tahini and linseed) and avocado.
Blood pressure and salt (sodium)
A diet high in salt is linked to hypertension (high blood pressure), which can increase your risk of heart disease and stroke. Most of us consume more than 10 times the amount of salt we need to meet our sodium requirements (salt contains sodium and chloride).
Most of the sodium in our diet is not from added salt at the table, but from packaged and processed foods. Even sweet foods and those that don’t taste ‘salty’ can have much more sodium than you’d expect!
A simple way to cut down on the amount of sodium in your diet is to reduce the amount of processed foods, limit fast food and use herbs and spices for flavour.
Reduce your heart disease risk with healthy eating
Eating a variety of foods is beneficial to our health and can help reduce our risk of disease (including heart disease). Try to eat a wide variety of foods from each of the 5 food groups, in the amounts recommended. Not only does this help you maintain a healthy and interesting diet, but it provides essential nutrients to the body.
The Heart Foundation recommends:
- Plenty of vegetables, fruits and wholegrains.
- A variety of healthy protein sources (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it is lean and limit to one to 3 times a week.
- Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
- Healthy fat choices – nuts, seeds, avocados, olives and their oils for cooking.
- Herbs and spices to flavour foods, instead of adding salt.
Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.
Ideally, a healthy plate would include servings of – ¼ protein, ¼ carbohydrates and ½ vegetables.
Foods important for heart health
Although there is no one ‘magic’ food to lower our risk of developing heart disease, there is some evidence that some foods are important for heart health. These include:- Oily fish – such as mackerel, sardines, tuna and salmon which contain omega-3 fatty acids. This type of fat has been shown to decrease triglycerides (a type of fat) and increase HDL-cholesterol levels, improve blood vessel elasticity and thin the blood, making it less likely to clot and block blood flow.
- Some vegetables oils – such as corn, soy and safflower (which contain omega-6 fatty acids), and those containing omega-3 fatty acids (such as canola and olive oil). All of these can help to lower LDL cholesterol when used instead of saturated fats such as butter.
- Fruit and vegetables – fibre, potassium and other micronutrients (such as antioxidants) in fruit and vegetables offer protection against heart disease. They are also an important source of folate – which helps lower the blood levels of the amino acid homocysteine, which appears to be linked to an increased risk of heart disease.
- Wholegrains – a diet high in fibre from wholegrain cereals is linked to reduced LDL cholesterol and lowered heart disease risk. Foods with high levels of soluble fibre (for example, oats, legumes and barley) are great for lowering total cholesterol levels.
- Unrefined carbohydrate sources with a low glycaemic load – such as wholegrain breads and cereals, legumes, certain types of rice and pasta, and most fruits and vegetables also help to lower blood triglycerides and glucose (sugar) levels, help manage diabetes and reduce heart disease risk.
- Legumes, nuts and seeds – are good sources of plant proteins, fibre, healthy fats and micronutrients to help lower your cardiovascular risk.
- Tea – some research suggests antioxidants in tea can help prevent the build-up of fatty deposits in the arteries. They may also act as an anti-blood clotting agent and improve blood vessel dilation to allow increased blood flow.
- Foods containing vitamin E – some studies indicate that vitamin E acts as an antioxidant, helping to protect against LDL cholesterol.
- Sources of vitamin E include – avocados, dark green vegetables, vegetable oils and wholegrain products. Eat foods containing vitamin E rather than supplements, which have not been shown to have the same protective effects.
- Garlic – a compound in fresh garlic (called allicin) has been found to lower total and LDL cholesterol in the blood, thereby reducing the risk of heart disease.
- Foods enriched with plant sterols – a daily intake of 2 to 3 g of phytosterols/stanols lowers LDL cholesterol levels by approximately 10% in healthy people, and those with high cholesterol or diabetes. This equates to 2 to 3 serves of phytosterol-enriched foods like margarine spreads, yoghurts, milk and breakfast cereals.
How to reduce your risk of heart disease with healthy eating
Try these steps to reduce your risk of developing heart disease:
Limit fried fast food and processed foods.
Replace energy from saturated fats (such as butter, coconut oil and cream) with healthy unsaturated fats from seeds and plants (such as extra virgin olive oil, avocado, sunflower, canola, safflower, peanut, soybean and sesame) and foods such as nuts, seeds, avocado, olives and soy.
Increase the amount and variety of plant foods – eat more vegetables, fruits and wholegrain cereals.
Reduce intake of refined sources of carbohydrates with higher glycaemic indices (including foods with added sugars).
Limit unprocessed red meats (such as beef, veal, mutton, lamb, pork, kangaroo, rabbit, and other game meats) to a maximum of 350 g (cooked weight) per week and avoid processed meat (such as sausages, ham, salami and prosciutto).
Trim all visible fat from meat and remove skin from poultry.
Eat legumes regularly – like baked beans (reduced salt), soybeans, lentils and tofu.
Snack on a handful of raw, unsalted nuts on most days of the week (especially walnuts and almonds).
Eat oily fish at least once per week.
Reduce your salt intake – avoid packaged and processed foods, limit fast foods and salty foods. Replace salt at the table and in cooking, with herbs and spices for flavour.
Check the sodium content of foods and choose the lowest sodium products.
If you have elevated cholesterol levels, switch to low-fat or non-fat dairy products and have no more than 7 eggs per week.
If you drink alcohol, have no more than 2 standard drinks on any one day. A high alcohol intake increases blood pressure and can increase triglycerides in the blood.
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Dairy and alternatives in your diet
Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. They can form part of a healthy, balanced diet.
Unsweetened calcium-fortified dairy alternatives like soya milks, soya yoghurts and soya cheeses also count as part of this food group. These can make good alternatives to dairy products.
To make healthier choices, go for lower fat and lower sugar options.
Healthy dairy choices
The total fat content of dairy products can vary a lot. To make healthier choices, look at the nutrition information on the label to check the amount of fat, including saturated fat, salt and sugar, in the dairy products you’re choosing.
Much of the fat in milk and dairy foods is saturated fat. For older children and adults, eating too much fat can contribute to excess energy intakes, leading to becoming overweight.
A diet high in saturated fat can also lead to raised levels of cholesterol in the blood, and this can put you at increased risk of having a heart attack or stroke.
Milk
The fat in milk provides calories for young children, and also contains essential vitamins.
But for older children and adults, it’s a good idea to go for lower-fat milks because having too much fat in your diet can result in you becoming overweight.
If you’re trying to cut down on fat, try swapping to 1% fat or skimmed milk, as these still contain the important nutritional benefits of milk, but are lower in fat.
Cheese
Cheese can form part of a healthy, balanced diet, but it’s good to keep track of how much you eat and how often as it can be high in saturated fat and salt.
Most cheeses, including brie, stilton, cheddar, lancashire and double gloucester, contain between 20g and 40g of fat per 100g.
Foods that contain more than 17.5g of fat per 100g are considered high in fat.
Some cheeses can also be high in salt. More than 1.5g salt per 100g is considered high. Eating too much salt can contribute to high blood pressure.
Try choosing reduced-fat hard cheeses, which usually have between 10g and 16g of fat per 100g.
Some cheeses are even lower in fat (3g of fat per 100g or less), including reduced-fat cottage cheese and quark.
If you’re using cheese to flavour a dish or a sauce, you could try using a cheese that has a stronger flavour, such as mature cheddar or blue cheese, because then you’ll need less.
But remember, it’s recommended that “at risk” groups avoid certain cheeses, such as:
- infants and young children
- people over 65 years of age
- pregnant women
- those who have a long-term medical condition or weakened immune system
These cheeses include:
- mould-ripened soft cheeses like brie or camembert
- ripened goats’ milk cheese like chèvre
- soft blue-veined cheese, such as roquefort
These cheeses may carry bacteria called listeria.
But these cheeses can be used as part of a cooked recipe as listeria is killed by cooking. Baked brie, for example, is a safer option.
Other dairy foods
Butter is high in fat and saturated fat. It can often be high in salt too, so try to eat it less often and in small amounts.
Choosing lower-fat spreads instead of butter is a good way to reduce your fat intake.
Cream is also high in fat, so use this less often and in small amounts too. You can use lower-fat plain yoghurt and fromage frais instead of cream.
Or you could opt for reduced-fat soured cream or reduced-fat crème fraîche in recipes.
But remember, these foods can also contain a lot of saturated fat.
When eating yoghurts or fromage frais, choose lower-fat varieties, but look at the label to check that they’re not high in added sugar.
Plain lower-fat yoghurts are a good choice as they usually do not contain added sugars.
Look at the Eatwell Guide for more information on healthier dairy choices.
Dairy intake for pregnant women
Dairy foods are good sources of calcium, which is important in pregnancy because it helps your unborn baby’s developing bones form properly.
But there are some cheeses and other dairy products that you should avoid during pregnancy, as they may make you ill or harm your baby.
Make sure you know the important facts about which foods you should avoid or take precautions with when you’re pregnant.
Learn more about the foods you should avoid if you’re pregnant
During pregnancy, only drink pasteurised or ultra-heat treated (UHT) milks. These milks have been heat-treated to kill bacteria and prevent food poisoning.
Cows’ milk that’s sold in shops is pasteurised, but you can still find unpasteurised or “raw” milk for sale from some farms and farmers’ markets. Check the label if you’re unsure.
Dairy intake for babies and children under 5
Milk in your child’s diet
Milk and dairy products are an important part of a young child’s diet.
They’re a good source of energy and protein, and contain a wide range of vitamins and minerals, including calcium. These will help young children build bones and keep teeth healthy.
Giving your baby breast milk only (exclusive breastfeeding) is recommended for around the first 6 months of your baby’s life.
Find out more about the benefits of breastfeeding
If you choose not to, or are unable to breastfeed, the only alternative is infant formula.
Find out more about the different types of infant formula
Cows’ milk should not be given as a drink until a baby is 1 year old. This is because it does not contain the balance of nutrients babies need.
But babies who are around 6 months old can eat foods that use full-fat cows’ milk as an ingredient, such as cheese sauce and custard.
Babies under 1 year old should not be given condensed, evaporated or dried milk, or any other drinks referred to as “milk”, such as rice, oat or almond drinks.
Between the ages of 1 and 2 years, children should be given whole milk and dairy products. This is because they may not get the calories or essential vitamins they need from lower fat alternatives.
After the age of 2, children can gradually move to semi-skimmed milk as a drink, as long as they’re eating a varied and balanced diet and growing well.
Do not give skimmed or 1% fat milk as a drink to children under 5 years old. It does not contain enough calories and other important nutrients for young children.
Children between the ages of 1 and 3 need to have around 350mg of calcium a day. About 300ml of milk (just over half a pint) would provide this.
See the British Dietetic Association webpage on calcium for more information.
Goats’ and sheep’s milk in your child’s diet
Like cows’ milk, goats’ milk and sheep’s milk are not suitable as drinks for babies under 1 year old because they do not contain the right balance of nutrients.
Once a baby is 1 year old, they can drink full-fat goats’ milk and sheep’s milk as long as the milks are pasteurised.
They can be given to babies from the age of 6 months in cooked foods such as cheese sauce and custard.
Cheese in your child’s diet
Cheese can form part of a healthy, balanced diet for babies and young children, and provides calcium, protein and vitamins like vitamin A.
Babies can eat pasteurised full-fat cheese from 6 months old. This includes hard cheeses such as mild cheddar cheese, cottage cheese and cream cheese.
Full-fat cheeses and dairy products are recommended up to the age of 2, as young children need fat and energy to help them grow.
Babies and young children should not eat:
- mould-ripened soft cheeses, such as brie or camembert
- ripened goats’ milk cheese like chèvre
- soft blue-veined cheese like roquefort
These cheeses may carry bacteria called listeria.
You can check labels on cheeses to make sure they’re made from pasteurised milk.
But these cheeses can be used as part of a cooked recipe as listeria is killed by cooking. Baked brie, for example, is a safer option.
What is pasteurisation?
Pasteurisation is a heat treatment process to kill bacteria and prevent food poisoning. Most milk and cream is pasteurised.
If milk is unpasteurised, it’s often called “raw” milk. This must carry a warning saying it has not been pasteurised and may contain harmful bacteria (which could cause food poisoning).
You can sometimes buy unpasteurised milk and cream from farms and farmers’ markets.
If you choose unpasteurised milk or cream, make sure they’re kept properly refrigerated because they go off quickly.
Follow any instructions provided with the milk and do not use the milk past its use-by date.
Some other dairy products are made with unpasteurised milk, including some cheeses.
For example, some makers of camembert, brie and goats’ cheese may use unpasteurised milk, so check the label.
Children, people who are unwell, pregnant women and older people are particularly vulnerable to food poisoning.
They should not have unpasteurised milk or cream and some dairy products made with unpasteurised milk.
Milk allergy and lactose intolerance
Milk and dairy foods are good sources of nutrients, so do not cut them out of your or your child’s diet without first speaking to a GP or dietitian.
There are 2 conditions that cause a reaction to milk.
Lactose intolerance
Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products.
Lactose intolerance can cause symptoms such as bloating and diarrhoea. It does not cause severe reactions.
Cows’ milk allergy
Cows’ milk allergy (CMA) is 1 of the most common childhood food allergies.
CMA typically develops when cows’ milk is first introduced into your baby’s diet either in formula or when your baby starts eating solids.
More rarely, it can affect babies who are exclusively breastfed because cows’ milk from the mother’s diet passes to the baby through breast milk.
If you think you or your baby have a milk allergy or intolerance, make an appointment to talk to a GP or another health professional.
Find out more about cows’ milk allergy
Dairy alternatives and substitutes
Some people need to avoid dairy products and cows’ milk because their bodies cannot digest lactose (lactose intolerance) or they have an allergy to cows’ milk protein.
There are a number of lactose-free dairy products available to buy that are suitable for people with lactose intolerance.
These contain the same vitamins and minerals as standard dairy products, but they also have an added enzyme called lactase, which helps digest any lactose so the products do not trigger any symptoms.
Some people also choose not to have dairy products for other reasons – for example, because they follow a vegan diet.
There are a number of alternative foods and drinks available in supermarkets to replace milk and dairy products, such as:
- soya milks, yoghurts and some cheeses
- rice, oat, almond, hazelnut, coconut, quinoa and potato milks
- foods that carry the “dairy-free” or “suitable for vegans” signs
Remember that milk and dairy foods are good sources of important nutrients, so do not cut them out of your or your child’s diet without first speaking to a GP or dietitian.
If you’re not able to, or choose not to, eat dairy products, you may not be getting enough calcium in your diet.
Find out more about how you can increase your calcium intake
source:https://www.nhs.uk/live-well/eat-well/food-types/milk-and-dairy-nutrition/
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What’s a good way to gain weight if you’re underweight?
Although being lean can often be healthy, being underweight can be a concern if it’s the result of poor nutrition or if you are pregnant or have other health concerns. So, if you’re underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to meet your goal weight.
Here are some healthy ways to gain weight when you’re underweight:
Eat more frequently. When you’re underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
Try smoothies and shakes. Don’t fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.
Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.
Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
Have an occasional treat. Even when you’re underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.
Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.
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6 GLOBAL RESTAURANT TRENDS IMPACTING MENUS IN 2023
Technomic takes a trip around the world to forecast what operators can expect to see happening next year.
Technomic takes a trip around the world to forecast what operators can expect to see happening next year.
Forecasting 2023 trends at the tail end of 2022 is risky business. Who would have predicted as we celebrated New Year’s Eve 2019 that the world would be gripped by a pandemic in 2020 that is still making news today? And some of this year’s trends, like butter boards and worldwide Sriracha shortages, sounded like make-believe in 2021.
But every year, Restaurant Business sister company Technomic issues its set of global trend predictions based on data and menus from around the world. This year is no different.
As we head into 2023, Aaron Jourdan, Technomic’s Director of International Research & Insights, offers up a glimpse of six trends that can potentially impact foodservice and restaurants in the months to come.
Now or never
Operators tended to put sustainability on the back burner as they struggled with supply and labor challenges, food costs and pandemic recovery. But the planet isn’t getting any healthier, as evidenced by recent wild weather swings and destructive forces of nature, and it’s time to take a “now or never” approach to climate change and sustainability initiatives.
Operators across all segments—not just eco-conscious indy chefs and college dining directors—will take a hard look at their carbon footprint, packaging choices, sourcing strategies, menu makeup and other variables that impact the health of the planet.
Plant-flation
Here in the U.S. there’s been some backlash against processed plant-based meat products, with sales flat or on the downslide. But Technomic predicts that the bubble is not about to burst, judging from global preferences.
While international locations of major restaurant chains continue to see demand for plant-based burger and chicken alternatives, consumers are also shifting to other, more natural plant-based proteins, including tofu, seitan, tempeh and black bean patties. And vegetables themselves are starring in menu items. Cauliflower and avocado are the frontrunners, but other veggies (squash, yuca and yams) and indigenous grains (sorghum, bulgur and fonio) are starting to make more inroads on global menus.
Takeaway takes from delivery
Consumers aren’t going to give up the convenience of meals to-go, but they are rebelling against sky-high third-party delivery fees. Takeaway—or takeout as it’s called in the U.S.—is going to steal share from delivery among off-premise customers.
In 2022, limited-service concepts have installed more pickup lockers, counters and shelves and added extra drive-thru lanes and takeout windows. Expect to see a boom in these to-go formats as well as the emergence of new off-premise solutions.
By way of Lebanon
Street foods, much more common in the Middle East, Asia and Latin America, are starting to trickle onto menus in the U.S. Technomic predicts that the trend will accelerate in 2023, with the next wave coming from Lebanon.
Diners around the world are already familiar with some of the country’s signatures, including shawarma, falafel, hummus and pitas. But there’s a wide assortment of mezze (dips and finger foods) as well as pickled vegetables, labneh (yogurt cheese), kibbeh (ground meat and bulgur) and man’oushe (za’atar-topped flatbreads) that are largely unfamiliar.
These foods have health, adventurous flavor and plant-forward going for them—all attributes consumers are seeking. Operators will seize theopportunity to elevate this Lebanese culinary legacy from its street-food roots and even grow it to become the basis for new concepts.
Seasonal stretch
Limited-time offers are jumping ahead of their traditional windows to launch off-season. Pumpkin spice in August and peppermint in October are the most obvious examples of the trend, but operators are even promoting Christmas in July and sakura-themed LTOs out of sync with cherry blossom time in the spring.
To keep guests engaged and trump the competition, expect to see more of these out-of-season promotions in 2023. Technomic predicts that pumpkin spice has the potential to become a year-round flavor on coffee menus.
Sushi, poke & ceviche
These fish preparations originated in Japan, Hawaii and Latin America respectively, but have become blended with other culinary traditions as they’ve made their way into the mainstream. All are very travel-friendly, and with off-premise dining continuing its ascent, there’s the potential for more interpretations in the future. Mexican-style sushi is already a thing, rolled up with such non-Japanese ingredients as bacon, cilantro, cream cheese, chipotle sauce, mango and plantains.
Jourdan contends that poke concepts will continue to flourish around the world, with lots of room to expand in the Asia-Pacific region. And 2023 could see the emergence of the fast-casual cevicheria.
source:https://www.restaurantbusinessonline.com/food/6-global-restaurant-trends-impacting-menus-2023
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