Healthy family recipes: Low-fat foods are not magic solution

People putting together healthy family recipes need to ensure that they do not rely too heavily on low-fat products, according to one newspaper, which said that they can contain more sugar than consumers may realise.

The Daily Mail reported that low-fat foods can be part of a balanced diet, but it said depending too much on them will not help create healthy family recipes.

"Whether it be cereal bars, yoghurts or ready meals, low-fat options are always tempting if you are desperate to lose weight. But ... they could have just as many calories as 'high-fat' alternatives," it stated.

The newspaper added that it might be better for people trying to create healthy family recipes to have a smaller portion of a standard dish rather than opting for low-fat foods.

In other news, the Times recently reported that avocados can be part of healthy family recipes and contain around 132 calories, which is less than the amount in 100g of hummus or 50gs of pumpkin seeds.

Healthy family recipes can help to save the planet

People who take the time to create healthy family recipes can help the planet, according to one expert, who said that abiding by a considered diet can reduce the amount of gases released into the atmosphere.

Mark Driscoll, head of the World Wildlife Fund (WWF) UK's One Planet Food project, said that families around the country need to consider what they are eating before they come up with recipes.

"The impact of food consumption on the planet is a complicated area, which has long been oversimplified creating a polarised debate on the merits, or not, of vegetarian, vegan and meat-based diets," he stated.

Mr Driscoll added that action needs to be taken so that the UK reduces its greenhouse gas emissions by 70 per cent before 2050.

Healthy family recipes: Kids need early introduction to exercise

The lack of balance in some teenagers diets is very worrying, according to one expert, who said that parents need to be aware of this when preparing healthy family recipes.

Rich Leigh, founder of Fat Free Fitness, said that the current crop of celebrity magazines focus heavily on faddy diets and she is not surprised many children think these are the only way to attain a beautiful body.

"Parents need to be aware of how much of and what they’re feeding their children and how it will affect them, but to blame them for the obesity epidemic is to jump on an already overloaded bandwagon," he said.

Mr Leigh added that teaching youngsters about the importance of eating correctly cannot begin soon enough.

Recently, the Daily Mail reported that curry ingredients such as turmeric, cumin, allspice, cardamom, ginger, garlic and capsicum all have strong anti-bacterial properties and are popular in hot countries where meat needs to be preserved.

Why chocolate is better for you than blueberries and low-fat food won't help you slim:

By JENNY STOCKS

Not so naughty: Dark chocolate scores higher than blueberries on the oxygen radical absorbance capacity scale

Blueberries contain more anti-oxidants than other fruit

Blueberries are known as a superfood, due to their high level of anti-oxidants (molecules thought to help protect us from cancer- causing free radicals). But that does not mean they are superior to other fruits.

Angela says: 'Blueberries score highly on the oxygen radical absorbance capacity (ORAC) scale, but scientists are finding foods that are even higher - including dark chocolate.

'Even if blueberries top the scale, they are only rich in one family of anti-oxidants, anthocyanin, which is found in other fruits, like grapes.'

And the far cheaper red grape is actually higher up the ORAC scale.

Low-fat foods help you lose weight

Whether it be cereal bars, yoghurts or ready meals, low-fat options are always tempting if you are desperate to lose weight. But not only are they likely to be stuffed full of sugar, carbs and synthetic sweeteners, they could also have just as many calories as the 'high-fat' alternative.

'Particularly with sweeter low-fat foods, the extra sugar used means it might have a similar calorie content to the regular option,' says Angela. 'It might be better to just have a smaller serving of the standard dish, with more fat but less sugar.'

Eating at night makes you fat

Calories are calories, whether eaten during the morning, noon or night. Studies using monkeys found the animals stayed the same weight whether they had six per cent of their food at night or 65 per cent - the body burns them off at the same rate during sleep.

But avoiding food in the evenings may still help you lose weight. Angela says: 'People tend to snack all evening in front of the TV, especially if they have eaten very little all day.'

Good for you: A boiled egg has only 75 calories

Eggs raise cholesterol levels

First we were told to 'go to work on an egg', then we were warned eggs are bad for the heart. Now, it seems the first advice was better.

Although eggs contain cholesterol, our body varies the amount it produces, so simply makes less if we eat an egg.

Research by the University of Surrey found that, after eating a two-egg-a-day diet for 12 weeks, none of the test subjects had raised cholesterol levels.

And as well as being low in calories (75 in a boiled egg), they contain vitamin D, vitamin B-12 and other nutrients.

Coffee dehydrates your body

We all know that coffee can make us dehydrated, right? Wrong.

A whopping 50 per cent of Britons limit their intake, believing it's a diuretic (a substance which causes the body to lose fluid by making the kidneys produce more urine).

But, in fact, it has no such effect on regular drinkers. Nutritionist Angela Dowden says: 'New converts could be taking more trips to the loo. But your body gets used to it and coffee counts towards your daily fluid intake.'

Eating margarine is bad for your heart

This used to be true, as marge was previously packed with trans fats - hydrogenated fats that raise bad cholesterol and reduce good cholesterol, increasing the risk of heart disease and diabetes.

But after a consumer backlash the spreads on our shelves have been reformulated with healthy poly and mono-unsaturated fats.

Angela says: 'Margarine is a healthier option than butter.'

Daily fluid intake: Coffee counts

Decaf coffee won't affect your energy levels

It may come as a shock, but decaffeinated coffee does contain caffeine - although only a tiny 5mg compared with the normal 90mg or more in a filter coffee.

But rather than having no effect on you, research has shown it may make you sleepier than no coffee.

Dr Crystal Haskell, of Northumbria University, found levels of caffeine less than 10mg actually made people feel more tired, with weaker memory skills.

She puts this down to the body countering the effect of the expected caffeine high.

Always keep fruit and veg in the fridge

You probably don't give a second thought before sticking fruit and veg in the fridge. But by keeping things cool, you may be losing out.

Scientists in Oklahoma in the U.S discovered that a watermelon left at room temperature had double the levels of beta-carotene and 20 per cent more lycopene - both antioxidants - after two weeks than one stored in the fridge.

Bananas and peaches are also more nutritious at 20 degrees.

More...

• Try the less is more diet: Study says little changes in eating habits have the biggest impact
• How too much fruit can make you fat! Thought plenty of grapes or apples will keep you healthy? Think again...

Your body needs eight glasses of water a day

If you've been drinking two litres of water a day, it turns out you might have been wasting your time.

When doctors at the University of Pennsylvania in the U.S. examined the benefits of drinking this much water, they found no evidence that it led to clearer skin, boosted weight loss or helped the body to detox.

Angela says: 'The amount of water a person needs varies - thirst is the best indicator. Check the shade of your urine - if it's straw-coloured or paler you are probably drinking enough.'

Not best served chilled: Fruit like blueberries

When slimming, eat little and often

Which is better for you - three hearty meals or six little ones? Diet books might advise you to 'eat little and often', but you're no more likely to lose weight this way.

Australian scientist Dr Michelle Palmer compared weight loss in people eating in both ways and found they lost the same amount. The only difference was the six-mini-meal group was more likely to put the weight back on.

Angela says: 'Eating little and often can control hunger, but there's a danger that by eating more often you eat more calories.'

Raw vegetables are better

While you may not fancy a raw veg diet, general wisdom maintains that the more you cook vegetables, the more nutrients they lose. But this is not necessarily true.

Carrots are a case in point. Angela says: 'When cooked, the damage to the cells means three times as much betacarotene is released - an anti-oxidant thought to help protect skin.'

White meat is lower in fat than red meat

Often dieters eat chicken as a healthy choice, but it could be fattier than a lean cut of red meat.

'The myth probably dates back to when butchers' cuts were fattier,' says Angela. 'Now, the fat content is virtually the same.'

A lean sirloin steak has as little as 5g of fat per 100g, while chicken thighs may have up to 9g per 100g.

Pale vegetables have fewer nutrients

We've been taught it's best to eat vegetables with vibrant colours, whether it's deep green spinach, purple beetroot or red cabbage.

While this is a good rule, Angela says, white vegetables should not be dismissed.

White cabbage is full of vitamins A, B, C and K, along with calcium, iron and fibre, while cauliflower is a great source of anti-oxidants, vitamin C and folate.

Pakistani Food: Cooking Techniques

Because the sub-continent is so vast, methods of cooking differ from region t region. Let us start off with the preparation of spices.
Whole spices are often dry-roasted in a frying pan or fried in a small quantity of oil or ghee prior to being used whole, crushed or ground up for use in a recipe. They vary in thickness and hardness. Mustard seeds or fenugreek, for example, take longer than either cumin or coriander, so fry this type first and add the softer spices after them.

To dry roast spices: Heat the pan until you can feel the heat if you hold your palm just above the surface. Add the hardest spices first, and stirring constantly, begin to cook them over medium heat. Once they start turning color, add remaining spices and still stirring constantly, roast them all to an even brown. This is where your skill and judgment come into play: the spices should not be too light (still raw) nor too dar (burnt), but should have taken on just the right degree of color. Practice will help you judge this. The spices are then removed from the pan and allowed to cool slightly before being crushed or ground for use in a recipe.

To fry spices: If a recipe calls for spices to be lightly fried, the same principle applies. The oil or ghee must always be fairly hot before the spices are added, or they will remain totally tasteless and become brittle. Butt if the fat is too hot the spices will burn before you have time to rescue them, and will ruin the dish. The important thing to remember is that the spices should sizzle, pop and splutter in the hot fat almost at once. The pan should then be taken off the heat and the spices removed at once to avoid the risk of burning. Always add the toughest spices and any dals that may be called for as flavorings first.

To grind or cush spices: You can use a coffee or spice mill, a pepper mill or a pestle and mortar. If you have none of these, place a sheet of greaseproof paper over the roasted spices and then crush them with a rolling pin. This will prevent them from sticking to the rolling pin, or making it smell.

Boohoo: (Frying) This is a very slow, gradual process in which a 'wet' mixture such as onion, ginger and garlic (or one or other of these) or a 'dry' mixture of spices, is gently fried (and constantly watched over and stirred) until it turns golden. It cannot be left or it will stick to the pan and burn. It is important to keep stirring at this stage to prevent the ingredients form sticking to the bottom of the pan (you could also add a little water, if ground onions are used). Very soon, the vegetables will begin to release the oil or ghee that was absorbed during the initial frying. This is an indication that the mixture as reached the bhoona stage. Whole spices are now added and cooked until they release their flavor and aroma and finally, the main ingredient (meat, chicken, fish or vegetables) is added and stir-fried until it, too, loses its raw taste and takes on a glossy sheen.

Korma: (braising) This technique is used in cooking all over the country and is especially important in non-vegetarian dishes. Meat and poultry is often first marinated in yogurt and spices, then cooked very slowly in the marinade.

Dum: Pot roasting The essential equipment for this ancient method of cooking meat, poultry or rice dishes is a heavy pan with a tight-fitting lid. Traditionally, once the ingredients have reached a stage where they can be left to cook, the lid is sealed to the pan with a dough paste which prevents and steam from escaping. The pan is then placed over high heat for a few minutes to build up enough steam inside, then the heat is reduced to low and the contents of the pan left to cook in their own juices. Traditionally, live charcoal or hot water is placed on the concave lid of the pan so food is effectively heated from the top and bottom. A delicious way of keeping in the flavor and aroma.

Tandoori cooking: An ancient method of cooking food which is still also in use today in the Middle and Far East. A tandoor is an unglazed clay oven heated by charcoal. Spiced, marinated meat, chicken, fish or other food is threaded on long metal skewers and then lowered into the blazing hot tender and left to bake. Nan, flat bread, is also slapped straight onto the hot side walls of the oven and bakes within a few minutes.

Marinating: Natural yogurt, lemon juice and ground, unripe green papaya (which contains papain, a natural enzyme which is widely used in commercial tenderizing agents) are the main ingredients used for a marinade to tenderize meat, fish, poultry or game and also infuse the ingredients with the flavor and aroma of the spices.

Baghar or Turka: This is the final garnish or seasoning which is added to the dish (usually lentils) just before serving. Spices such as cumin, mustard, asafetida, cloves, cardamoms, cinnamon, and chillies are usually used together with crisply fried onions, ginger and green chillies. These are quickly cooked in hot ghee (oil is not used because of its taste, nor butt, which burns easily)

Some Great Tips that can Save your Food and Time

Add turmeric powder to the affected portion and the bleeding will stop immediately and the wound will also heal faster.
	For cold & cough drink lemon juice mixed with honey 2-3 times a day.
	"Want to lose weight - Drink a cup of warm water with 1tsp of honey in it every morning on an empty stomach"
	For those on a diet, drink a glass of lime juice with salt, this will fill your stomach.
	Suffering from a stomache & gas – Fry 2 tsps of jeera, 1tsp of ajwain and1 garlic clove dry till they turn dark brown. Add water and boil for 3 mins, strain and drink the juice. You will get instant relief.
	For a sore throat, take 1tbsp of a mixture of tulsi leaves juice and honey four to five times a day. It will sooth your sore and itchy throat.
	To stop stomache blend together little ginger, black salt, lemon juice, mint leaves, honey and little water in a mixer. Strain and use as required.
	To get rid of gas problem, mix together a spoon full of hing, little ghee and swallow this raw mixture and you will feel relief within 10-15 minutes.
	To peel off garlic skins easily, lightly roast the garlic flakes on a hot tawa for 2-3 minutes and the skin will come off easily.
	Chop green chilies, ginger, garlic for a week, add a spoon of vinegar to it and it will save your time.
	To cut a fresh pineapple into chunks, slice off the crown and the bottom. Then cut the fruit lengthwise into quarters. Trim and discard the central core from each piece. Cut the flesh into chunks all the way to the skin, then slip the knife just above the skin to cut them free.
	To avoid tears while cutting onions, soak peeled onions in water for some time before cutting them.
	To prevent boiled potatoes from sticking to the grater, always apply little oil on the grater.
	Add wheat flour to leftover rosagulla syrup and mix to a smooth batter. Keep overnight and treat your kids to sweet cheelas (pancakes) for breakfast or snack the next day.
	"To retain the green of vegetables add little sugar while boiling and do not cover the lid."
	To make dosas more crispy add half a teaspoon of fenugreek seeds(methi dana) to the lentil and rice mixture while soaking.
	Keep cut potatos in boiling water for few minutes. This way, they would require less oil while frying and will no stick to each other.
	To make softer vadas and pakodas for Punjabi curry add a pinch of eno salt to the dough.
	When soaking rice and urad dal for idlis, add few grains of methi seeds to it. grind it as usual. The idlis will turn out very fluffy and soft.
	To prevent bhindi from becoming sticky while preparing a curry, add half teaspoon of mango powder in it.
	To brown onions faster, add 1/2 teaspoon of salt to the onions while frying.
	To keep sour limes fresh for a long time, rub cooking oil on them before preserving them. The sour limes will remain fresh for 1-2 weeks.
	Remove the stems of the fresh green chilies and then store. They last longer, this way!!
	To keep biscuits fresh, put them in a container and store in the fridge. They remain crisp, crunchy & fresh.
	To preserve ginger, garlic and green chilly paste without frying, add a little lemon juice and salt to the ground paste and refrigerate. This can be preserved for at least 10 days.
	To preserve soft dough for chapatis, after kneading the dough, pat it with some water , cover with a clean cloth and leave for 5 mins. Then knead it once and store in a airtight container.
	To ripen fruits faster, keep it with rice.
	To prevent bad odour from spreading to the other dishes in the fridge, keep a small bowl with a tablespoon of soda-bicarbonate inside your refrigerator.
	Store curry leaves in silver foil, it will last as much as one month.
	When you see too many lizards and cockroaches around the your house, all you've to do is keep empty egg-sheel halves at those places. You will never see a lizard again on that spot.
	If there is smell emating from the fish rub Chana atta (besan) thoroughly to it, keep it for sometime and then wash it under water.
	To avoid bad odour in the fridge, place 2 or 3 pieces of bread in the fridge.
	To avoid mustard seeds from spilling every where while seasoning, slightly dry fry the mustard seeds as soon as you buy them and then store it in a dry container. By doing this wetness is removed and the seeds are prevented from spilling everywhere while seasoning.
	During winter just put a whole red chili in the milk which is to be set and your dahi will set in no time.
	Store home made tomato puree in an ice tray in the freezer and take out cubes as and when required.

Tobacco: A Silent Killer. WHO Report on the Global Tobacco Epidemic, 2009: Implementing smoke-free environments

The report is the second in a series that tracks the status of the tobacco epidemic and the impact of the interventions that are being implemented to stop it.

The report provides a comprehensive overview of the evidence base for protecting people from the harms of second-hand tobacco smoke through legislation and enforcement. There is a special focus on the status of implementation of smoke-free policies, with detailed data collected for the first time ever on a global basis at both the national level and for large subnational jurisdictions. Additional analyses of smoke-free legislation were performed, allowing a more detailed understanding of progress and future challenges in this area.

- Download the full report - English

How can i Run without Pain

• When your car is making an awful noise or isn't driving quite right, you don't just keep driving around. You take it to a mechanic ASAP. The same applies to your body — you should never run or participate in a physical activity if it hurts. If you are having this type of intense pain, your best bet is to get it checked out by a doctor, preferably one who specializes in sports medicine.
• It's possible the sports medicine specialist will recommend exercises or refer you to physical therapy. A PT program will not only help ease your back spasms, but will include exercises that can strengthen the muscles around the knee and lessen the pain. The sooner you get it checked out, the sooner you can get back to running pain-free!

Fast Food & Health

• Fast-food places can be confusing health-wise. You'd think chicken would be a better choice than beef — but at McDonald's the chicken sandwich has more fat and calories than a regular hamburger! Luckily, most fast-food places post nutrition facts on their websites so you can see what's in their food before you go. Look for foods that are low in fat, calories, sugar, and sodium — and high in fiber, vitamins, calcium, and iron.
• If you don't have the nutrition facts, here's what to do: Choose smaller grilled items over fried foods. Order a side salad instead of fries (go easy on the dressing). Watch out for extras like bacon, cheese, and mayo. And choose water or skim milk to drink.

Healthy Food Lesson

Eating healthy food and exercising regularly improves your health. Eating fresh fruits and vegetables can reduce your chance of getting cancer, diabetes, and heart disease. Low-fat meats, beans, and nuts are also part of a good nutrition plan. The United States Department of Agriculture has published a new food pyramid that includes tips and facts about how to eat healthy to improve your health and live longer.

Healthy diet

Fresh vegetables are important components of a healthy diet.

A healthy diet is one that helps maintain or improve health. It is important for the prevention of many chronic health risks such as: obesity, heart disease, diabetes, and cancer.^[1]

A healthy diet involves consuming appropriate amounts of allnutrients, and an adequate amount of water. Nutrients can be obtained from many different foods, so there are a wide variety of diets that may be considered healthy diets.

World Health Organization

The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:^[2]

• Achieve an energy balance and a healthy weight
• Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids
• Increase consumption of fruits and vegetables, legumes, whole grains and nuts
• Limit the intake of simple sugars
• Limit salt / sodium consumption from all sources and ensure that salt is iodized

Other recommendations include:

• Sufficient essential amino acids ("complete protein") to provide cellular replenishment and transport proteins. All essential amino acids are present in animals. A select few plants (such as soy and hemp) give all the essential acids. A combination of other plants may also provide all essential amino acids. Fruits such as avocado and pumpkin seeds also have all the essential amino acids.^[3][4]
• Essential micronutrients such as vitamins and certain minerals.
• Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances;
• Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).

Swish swish

We really love our shabu shabu. And even more, we like doing it at home since we can't seem to find a comparable place here in San Diego that we've had in L.A. and San Francisco. A few years ago, I invested in a shabu shabu hot pot and it has more than paid for itself over the years. Having our own shabu shabu spread at home usually cost around $24 total and we are stuffed to the gill, unable to move for a few hours. Truly satisfying especially on a brisk day.

This last time around we decided to go simple. Aside from the meat we also had udon noodles, hen of the woods mushrooms and bok choy -- all our favorites except for the bok choy. I was left to eat that myself. But isn't the photo above so pretty?