ThE NuTrIeNtS In ReNdAnG

Nutritious coconut

THE unique beauty of coconut trees is its long slender trunk and the graceful crown that sways in the gentle breeze. However, the uniqueness does not stop there as the rich flavour and the creamy santan made from the flesh of the nut and the long thin waxy coconut leaves have caught the imagination of cooks in the preparation of many of our local traditional cuisines.

Unique heritage

Young coconut leaves add an interesting feature to foods prepared for the festivals. In the month of Ramadan, family members gather around weaving ketupat casings using young coconut leaves.

This skilful art of making ketupat, which is the unique culture and heritage of the Malay, has impressed many cooks from other cultures.

Plants provide food and the leaves of plants often double as wrappers for food traditionally. The flavour and characteristics of the leaves enhance the presentation of the food served. All these features are found in ketupats.

The ketupat casing needs no string to tie to prevent the fillings from spilling out while cooking. Only one or two young leaves are used to weave a delicate casing into which rice grains are stuffed for cooking. The loose ends of the casings are knotted together and made into “packages” for easy handling.

These “rice packages” come in different shapes and sizes . The common ketupat takes the shape of a square box which is easier to make whereas cone-shaped ketupat jantung needs some special twists and turns .

Ketupat palas is made from the leaves of the palas palm.The ketupat palas casing is even more difficult to weave. When opening up the triangular casing you will find only a long thin strip of leave.

Other than coconut leaves ketupat palas is made from the leaves of the palas palm (Licuala acutifida) which has an obscure and unique common name, the “Penang lawyer”. The leaves have bands of green and yellow streaks that make the appearance of the casing pleasing.

The ketupat palas casing is even more difficult to weave. When opening up the triangular casing you will find only a long thin strip of leave.

Ketupats are filled with either glutinous or ordinary rice with or without coconut milk. They are cooked in water till the rice grains are soft.

In traditional methods, it can take as long as three to four hours to cook.

Cut open the cooked ketupats with a knife, peel off the casing and the finger-licking good and fragrant ketupat is ready to be eaten.

Ketupat and rendang are the traditional welcome dishes prepared in every family during Hari Raya Adilfitri.

Moderation is the key

In recent years, red meat such as beef has been linked to an increase in risk of heart disease and cancer.

Beef rendang contains both saturated fats and cholesterol. The fat in 50g of rendang is more than that in two eggs. It supplies 127kcal, while a cup of rice has 167kcal and a thin slice of white bread has 48kcal.

However, a small portion of lean beef supplies nutrients that are required to maintain good health.

Beef is a good source of protein and vitamins especially vitamins B6 and B12. These vitamins are important nutrients to prevent osteoporosis.

The other nutrients such as iron, calcium, magnesium, selenium and zinc are minerals that have roles of their own for improvement of immune system and various bodily functions.

One of the ingredients that contributes to the good taste in rendang is santan, without which rendang would taste just as any other beef dish. Amino acids predominant in santan are similar to that in beef. They are leucine, arginine, aspartic and glutamic acids.

The leucine is required in energy and blood-sugar regulations as well as growth and repair of muscle tissue. Arginine stimulates growth hormones and the immune system.

Our body can produce aspartic acid but a lack of aspartic acid makes us feel fatigued and depressed. Glutamic acid imparts taste to food and aids in various brain functions including transport of potassium to the brain.

Santan contains phytosterols and has no cholesterol. A quarter of the fat in santan is saturated fat, which is unhealthy especially to our heart.

Then again, santan has high lauric and capric acids, which have antimicrobial and antiviral properties.

Coconut trees (Cocos nucifera) are grown commercially for their oil and the kernel cake for animal feed production. It is commonly grown in home compounds in the kampung for use in home cooking.

Santan or coconut milk is extracted from the coconut flesh or endosperm. The lingering flavour of santan reminds us of the delicious rendang.

DiEt DuRiNg RAMADHAn

Abstract:
It is a globally recognized and foremost part of dietary guidelines that eating a variety of food using principles of moderation and balance. This is particularly true during the Islamic month of Ramadan when Muslims fast from dawn to sunset. To be healthy, one must consume food from the major food groups: bread and cereal, milk and dairy product, meat and bean, vegetable and fruit. During the month long fast of Ramadan the metabolic rate of a fasting person slows down and other regulatory mechanisms start functioning. Body and dietary fat is efficiently utilized. Consuming total food intake that is less than the total food intake during normal days is sufficient to maintain a person's health. Intake of fruits after a meal is strongly suggested. A balanced diet improves blood cholesterol profile, reduces gastric acidity, prevents constipation and other digestive problems, and contributes to an active and healthy life style. (Int. J. Ramadan Fasting Research, 3:1-6, 1999)

INTRODUCTION

Fasting during the Islamic month of Ramadan can be good for one's health and personal development. Ramadan fasting is not just about disciplining the body to restrain from eating food and drinking water from predawn until sunset. The eyes, the ears, the tongue, and even the private parts are equally obligated to be restrained if a Muslim wants to gain the total rewards of fasting. Ramadan is also about restraining anger, doing good deeds, exercising personal discipline, and preparing oneself to serve as a good Muslim and a good person during and after Ramadan.

This is why the Messenger of Allah (Peace be upon him, Pbuh) has been attributed, by Hazrat Abu Hurairah in hadith, to say: "He who does not desist from obscene language and acting obscenely (during the period of fasting), Allah has no need that he didn't eat or drink." (Bukhari, Muslim). In another hadith by Hazrat Abu Harairah, the Prophet (Pbuh) said: "Fasting is not only from food and drink, fasting is to refrain from obscene (acts). If someone verbally abuses you or acts ignorantly toward you, say (to them) 'I am fasting; I am fasting." (Ibn Khuzaoinah).

Restraint from food, water, and undesirable behavior makes a person more mentally disciplined and less prone to unhealthy behavior. In an investigation in Jordan (1), a significant reduction of parasuicidal cases was noted during the month of Ramadan. In the United Kingdom, the Ramadan model has been used by various health departments and organizations to reduce cigarette smoking among the masses, especially among Africans and Asians (2).

Ramadan fasting has spiritual, physical, psychological, and social benefits; however, man-made problems may occur, if fasting is not properly practiced. First of all, there is no need to consume excess food at iftar (the food eaten immediately after sunset to break fast), dinner or sahur ( the light meal generally eaten about half an hour to one hour before dawn). The body has regulatory mechanisms that activate during fasting. There is efficient utilization of body fat, El Ati et al. (3) . Basal metabolism slows down during Ramadan fasting, Husain et al. (4). A diet that is less than a normal amount of food intake but balanced is sufficient enough to keep a person healthy and active during the month of Ramadan.

Health problems can emerge as a result of excess food intake, foods that make the diet unbalanced, and insufficient sleep (5, 6). Ultimately also, such a lifestyle contradicts the essential requirements and spirit of Ramadan.

DIET DURING RAMADAN

According to Sunna (the practices of Prophet Muhammad, Pbuh) and research findings referred in this report, a dietary plan is given:

1. Bread/Cereal/Rice, Pasta, Biscuits and Cracker Group: 6-11 servings/day;
2. Meat/Beans/ Nut Group: 2-3 servings/day.
3. Milk and Milk Product Group: 2-3 servings/day.
4. Vegetable Group: 3-5 servings/day;
5. Fruit Group: 2-4 servings/day.
6. Added sugar (table sugar, sucrose): sparingly.
7. Added fat, polyunsaturated oil 4-7 table spoons.

Breakfast, iftar:
Dates, three
Juice, 1 serving (4 oz.)
Vegetable soup with some pasta or graham crackers, 1 cup

The body's immediate need at the time of iftar is to get an easily available energy source in the form of glucose for every living cell, particularly the brain and nerve cells. Dates and juices are good sources of sugars. Dates and juice in the above quantity are sufficient to bring low blood glucose levels to normal levels. Juice and soup help maintain water and mineral balance in the body. An unbalanced diet and too many servings of sherbets and sweets with added sugar have been found to be unhealthy, Gumma et al. (7).

Dinner:
Consume foods from all the following food groups:

Meat/Bean Group: Chicken, beef, lamb, goat, fish, 1-2 servings (serving size = a slice =1 oz); green pea, chickpea (garbanzo, chana, humus), green gram, black gram, lentil, lima bean and other beans, 1 serving (half cup). Meat and beans are a good source of protein, minerals, and certain vitamins. Beans are a good source of dietary fiber, as well.

Bread/Cereal Group: Whole wheat bread, 2 servings (serving size = 1 oz) or cooked rice, one cup or combination. This group is a good source of complex carbohydrates, which are a good source of energy and provide some protein, minerals, and dietary fiber.

Milk Group: milk or butter-milk (lassi without sugar), yogurt or cottage cheese (one cup). Those who can not tolerate whole milk must try fermented products such as butter-milk and yogurt. Milk and dairy products are good sources of protein and calcium, which are essential for body tissue maintenance and several physiological functions.

Vegetable Group: Mixed vegetable salad, 1 serving (one cup), (lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired.) Add 2 teaspoons of olive oil or any polyunsaturated oil and 2 spoons of vinegar. Polyunsaturated fat provides the body with essential fatty acids and keto acids. Cooked vegetables such as guar beans, French beans, okra (bhindi), eggplant (baigan), bottle gourd (loki), cabbage, spinach, 1 serving (4 oz). Vegetables are a good source of dietary fiber, vitamin A, carotene, lycopenes, and other phytochemicals, which are antioxidants. These are helpful in the prevention of cancer, cardiovascular diseases, and many other health problems.

Fruits Group: 1-2 servings of citrus and/or other fruits. Eat fruits as the last item of the dinner or soon after dinner, to facilitate digestion and prevent many gastrointestinal problems. Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber.

Fruits and mixed nuts may be eaten as a snack after dinner or tarawiaha or before sleep.

Pre-dawn Meal (Sahur):

Consume a light sahur. Eat whole wheat or oat cereal or whole wheat bread, 1-2 serving with a cup of milk. Add 2-3 teaspoons of olive oil or any other monounsaturated or polyunsaturated fats in a salad or the cereal. Eat 1-2 servings of fruits, as a last item.

DISCUSSION

Blood cholesterol and uric acid levels are sometimes elevated during the month of Ramadan (8). Contrary to popular thinking, it was found that intake of a moderately high-fat diet, around 36% of the total energy (calories), improved blood cholesterol profile, Nomani, et al. (9) and Nomani (10). It also prevents the elevation of blood uric acid level (8-10). The normal recommended guideline for fat is 30% or less energy. On weight basis, suggested fat intake during Ramadan is almost the same as at normal days. Fat is required for the absorption of fat-soluble vitamins (A, D, E, K) and carotenoids. Essential fatty acids are an important component of the cell membrane. They also are required for the synthesis of the hormone prostaglandin. Keto-acids from fat are especially beneficial during Ramadan to meet the energy requirement of brain and nerve cells. Keto-acids also are useful in the synthesis of glucose through the metabolic pathway of gluconeogenesis. This reduces the breakdown of body proteins for glucose synthesis. Therefore, the energy equivalent of 1-2 bread/cereal servings may be replaced with polyunsaturated fat.

During Ramadan increased gastric acidity is often noticed, Iraki, et al. (5), exhibiting itself with symptoms such as a burning feeling in the stomach, a heaviness in the stomach, and a sour mouth. Whole wheat bread, vegetables, humus, beans, and fruits -- excellent sources of dietary fiber -- trigger muscular action, churning and mixing food, breaking food into small particles, binding bile acids, opening the area between the stomach and the deudenum-jejunum and moving digesta in the small intestine, Kay (11). Thus, dietary fiber helps reduce gastric acidity and excess bile acids, Rydning et al. (12). In view of dietary fiber's role in moving digesta, it prevents constipation. It's strongly suggested that peptic ulcer patients avoid spicy foods and consult a doctor for appropriate medicine and diet. Diabetic subjects, particularly severe type I (insulin dependent) or type II (non-insulin dependent), must consult their doctor for the type and dosage of medicine, and diet and precautions to be taken during the month. Generally diabetes mellitus, type II, is manageable through proper diet during Ramadan, Azizi and Siahkolah (13).

Pregnant and lactating women's needs for energy and nutrients are more critical than the needs of men (14). There is a possibility of health complications to the pregnant woman and the fetus or the lactating mother and the breastfed child, if energy and nutrient requirements are not met during the month of Ramadan (15-19). Governments, communities, and heads of the family must give highest priority to meet women's dietary needs. In African countries, Bangladesh, India, Pakistan and many other places malnutrition is a major problem, especially among women from low-income groups. Further more, it is common among these women to perform strenuous work on farms or in factories, and other places. Malnutrition and strenuous conditions may lead to medical problems and danger to life. Under these conditions one must consult a medical doctor for treatment and maulana or shiekh for postponement or other suggestions regarding fasting. Quran Al-Hakeem and Hadith allow pregnant women and lactating mothers flexibility during the month of Ramadan.

For practical purposes and estimation of nutrients a diet was formulated, given below:

Iftar:
3 dates, 1/2 cup of orange juice, 1 cup of vegetable soup, 2 plain graham crackers;

Dinner:
1 cup of vegetable salad with two teaspoons of corn oil and two teaspoon of vinegar, 2 oz. of chicken, 1/2 cup of okra, 4 oz. of cooked whole chana (garbanzo), 3 tea spoon of oil while cooking main dishes, 2 slices of whole wheat bread, 1 cup of cooked rice, 3/4 cup of plain yogurt, one orange, 1/2 cup grapes, 1 oz of nuts-mixed roasted-without salt;

Sahur:
2 slices of whole wheat bread, 1 cup of milk, 1/4 cup of vegetable salad with two teaspoons of corn oil and two teaspoons of vinegar, 1 skinned apple, 2 teaspoons of sugar with tea or coffee.

Nutritionist IV (20) was used to estimate energy and nutrient content in the above diet, which was as follows: energy, 2136 kilocalories; protein, 70g; carbohydrate , 286g; fat, 87g, 35 % of energy of the total intake, (saturated fat 16.9g; mono saturated, 28.4g; poly unsaturated, 34g; other 7.3g; - oleic, 25.6g; linoleic, 29.5; linolenic, 0.6g; EPA-Omega-3, 0.006g; DHA-omega-3, 0.023g; dietary fiber 34g; calcium, 1013mg; sodium, 3252 mg; potassium, 2963mg; iron 13.3mg; zinc, 10mg. When the nutrients were compared with the Recommended Dietary Allowance (RDA), for an adult non-pregnant and non-lactating female (14), the diet met 100% or more of the RDA for protein, calcium, sodium, potassium, and vitamin A, K, B1, B2, B3, B6, B12, folate, and C. The energy was close to the RDA, (97%). The dietary fiber level also was met as per the recommendation (11). Consuming food in the above amount by pregnant or lactating female may not meet the RDA for all of the nutrients. They may need supplementation of some minerals and vitamins such as, iron vitamin D, and more energy through bread or rice.

Further suggestions:

• Drink sufficient water between Iftar and sleep to avoid dehydration.
• Consume sufficient vegetables at meal s. Eat fruits at the end of the meal.
• Avoid intake of high sugar (table sugar, sucrose) foods through sweets or other forms.
• Avoid spicy foods.
• Avoid caffeine drinks such as coke, coffee or tea. Caffeine is a diuretic. Three days to five days before Ramadan gradually reduce the intake of these drinks. A sudden decrease in caffeine prompts headaches, mood swings and irritability.
• Smoking is a health risk factor. Avoid smoking cigarettes. If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan. Smoking negatively affects utilization of various vitamins, metabolites and enzyme systems in the body.
• 
  

Do not forget to brush or Miswak (tender neem tree branch, Azhardicta indica or other appropriate plant in a country, about 1/4-1/2 inch diameter and 6-8 inches length, tip partially chewed and made brush like). Brush your teeth before sleep and after sahur. Brush more than two times or as many times as practical.

Normal or overweight people should not gain weight. For overweight people Ramadan is

an excellent opportunity to lose weight. Underweight or marginally normal weight people are discouraged from losing weight. Analyzing a diet's energy and nutritional component, using food composition tables or computer software, will be useful in planning an appropriate diet.

It is recommended that everyone engage in some kind of light exercise, such as stretching or walking. It's important to follow good time management practices for Ibada (prayer and other religious activities), sleep, studies, job, and physical activities or exercise.

In summary, intake of a balanced diet is critical to maintain good health, sustain an active lifestyle and attain the full benefits of Ramadan.

The World's Healthiest Foods

130 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.

Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.

To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods.

Vegetables

• Asparagus
  
• Avocados
  
• Beets
  
• Bell Peppers
  
• Brocolli
  
• Brussels Sprouts
  
• Cabbage
  
• Carrots
  
• Cauliflower
  
• Celery
  
• Collard Greens
  
• Cucumbers
• Eggplant
• Fennel
• Garlic
• Green beans
• Green peas
• Kale
• Leeks
• Mushrooms, crimini
• Mushrooms, shiitake
• Mustard greens
• Olives
• Onions
• Parsley
• Potatoes
• Romaine lettuce
• Sea vegetables
• Spinach
• Squash, summer
• Squash, winter
• Sweet potatoes
• Swiss chard
• Tomatoes
• Turnip greens
• Yams

Fish & Seafood

• Cod
• Halibut
• Salmon
• Scallops
• Shrimp
• Snapper
• Tuna

Fruits

• Apples
• Apricots
• Bananas
• Blueberries
• Cantaloupe
• Cranberries
• Figs
• Grapefruit
• Grapes
• Kiwifruit
• Lemon/Limes
• Oranges
• Papaya
• Pears
• Pineapple
• Plums
• Prunes
• Raisins
• Raspberries
• Strawberries
• Watermelon

Low Fat Dairy

• Cheese, low-fat
• Eggs
• Milk, 2%, cow's
• Milk, goat
• Yogurt

Beans & Legumes

• Black beans
• Dried peas
• Garbanzo beans (chickpeas)
• Kidney beans
• Lentils
• Lima beans
• Miso
• Navy beans
• Pinto beans
• Soybeans
• Tempeh
• Tofu

Poultry & Lean Meats

• Beef, lean organic
• Calf's liver
• Chicken
• Lamb
• Turkey
• Venison

Nuts & Seeds

• Almonds
• Cashews
• Flaxseeds
• Olive oil, extra virgin
• Peanuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Grains

• Barley
• Brown rice
• Buckwheat
• Corn
• Millet
• Oats
• Quinoa
• Rye
• Spelt
• Whole wheat

Spices & Herbs

• Basil
• Black pepper
• Cayenne pepper
• Chili pepper, dried
• Cilantro/Coriander seeds
• Cinnamon, ground
• Cloves
• Cumin seeds
• Dill
• Ginger
• Mustard seeds
• Oregano
• Peppermint
• Rosemary
• Sage
• Thyme
• Turmeric

Natural Sweeteners

• Blackstrap molasses
• Cane juice
• Honey
• Maple syrup

Other

• Green tea
• Soy sauce (tamari)
• Water

10 Ways to Raise Food-Smart Kids

Want your children to eat healthy foods? Create a nutritional home. Begin here.

Creating a nutritional home is one of the most important steps you can take to ensure the health of your child. To start, make smart food choices, and help your child develop a positive relationship with healthy food. Your children will learn their food smarts from your example.

Here are the top 10 tips for getting children to eat healthy food.

1. Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development.
2. Keep healthy food at hand. Children will eat what's readily available. Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. And have an apple for your own snack. "Your actions scream louder than anything you will ever tell them," says Sothern. Remember, your child can only choose foods that you stock in the house.
3. Don't label foods as "good" or "bad." Instead, tie foods to the things your child cares about, such as sports or appearance. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sports performance. The antioxidants in fruits and vegetables add luster to skin and hair.
4. Praise healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy foods.
5. Don't nag about unhealthy choices. When children choose unhealthy food, ignore it. Or if your child always wants fatty, fried food, redirect the choice. You might try roasting potato sticks in the oven (tossed in just a bit of oil) instead of buying french fries. Or, if your child wants candy, you might make fresh strawberries dipped in a little chocolate sauce. Too busy? Then keep naturally sweet dried fruit at home for quick snacks.
6. Never use food as a reward. This could create weight problems in later life. Instead, reward your children with something physical and fun -- perhaps a trip to the park or a quick game of catch.
7. Sit down to family dinners at night. If this isn't a tradition in your home, it should be. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week, and then work up to three or four, to gradually build the habit.
8. Prepare plates in the kitchen. There you can put healthy portions of each item on everyone's dinner plate. Your children will learn to recognize correct portion sizes. And you may find your slacks fit better as well!
9. Give the kids some control. Ask your children to take three bites of all the foods on their plate and give it a grade, such as A, B, C, D, or F. When healthy foods - especially certain vegetables -- get high marks, serve them more often. Offer the items your children don't like less frequently. This lets your children participate in decision making. After all, dining is a family affair.
10. Consult your pediatrician. Always talk with your child's doctor before putting your child on a diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy, or too thin, by yourself.
11. 
    

"It's all about gradual changes, it's not overnight, and it's an uphill battle for parents.""Everything outside of the home is trying to make kids overweight. The minute they walk out of the home, there are people trying to make them eat too much and serving them too much."

But the food smarts your children will learn from you can protect them for a lifetime.

HaVe U MaDe YoUr ChIlD ClEaNlInEsS-CoNScIoUs?

Cleanliness is a state of mind. Give it to your child in the early years.

Cleanliness is a good habit, most of us agree. None of us would like to go in unflushed toilets. None of us would tolerate a neighbour spitting from the balcony. There can be no two opinions about the regular visits of the garbage van near our residences. While most of us want our surroundings to be clean, how many of us teach our children the importance of cleanliness. We might teach them to brush their teeth, wash their face and bathe everyday. But do we extend the concept of cleanliness to every aspect of their daily life. Here are tips for inculcating the value of cleanliness in children.


Be it the dining table or kitchen or the balcony, children should be tutored not to mess up the belongings. In order to maintain cleanliness, never allow your children to eat in any place of the house. Teach your children, irrespective of their sex (be it a boy or girl) to lay the table neatly. Make sure that both your son and daughter pick up their own used plates and carry them to the kitchen sink. They should also offer to carry those of the aged members of the family. Washing their hands and gargling after meals is also a very good habit, as it will help them fight bad odour throughout life.

I'M BACK!!!!!!!!!'

HaI EvErOnE!!!I'm BaCk....HaRlOw...SoFeA'S KiTcHeN Is SpIcK AnD SpAn NoW..HuRrAy!!!!!

TeMpOrArY ClOsEd

WaYs To ClEaN KiTcHeN

A clean kitchen promotes a healthy and hygienic living environment for the entire family. Cleaning is considered an integral part of the cooking process. It is not just limited to the ingredients such as washing fresh produce but also maintaining equipment and gadgets, cleaning countertops, stove and other nooks and crannies of the kitchen. Follow these steps to ensure a clean kitchen:

Instructions

Difficulty: Moderate

Steps

Step One

Collect things that do not belong in the kitchen such as newspapers, magazines, toys, etc. and put it in a laundry bag or basket and put it out of the kitchen.

Step Two

Grab all the cleaning supplies such as cleansers, gloves, washcloths, sponges, scrubbers, dish soap, broom, mop, vacuum, basket and trashcan.

Step Three

Fill up your kitchen sink with water and mix a little dishwashing liquid in it. Put the dishes that are greasy and need cleaning to soak in warm, soapy water.

Step Four

Start organizing everything while the dishes are soaking. Put things where they belong. The moment you cut down on clutter, you will notice that your kitchen look significantly cleaner. Ideally, make it a habit to put things in their original place right after using them to avoid wasting time organizing them later on.

Step Five

Load the dishwasher. If you do not own a dishwasher, begin the dish-cleaning process by hand. If the dishes are too many, ask your family to help. Organize a wash, rinse, dry and store assembly line so that work can be shared.

Step Six

Wipe the countertop, kitchen sink and stovetop. Use household de-greasing cleanser to clean the oil and grease stuck on stove. Form a habit to wipe sink and stovetop after every use to prevent grime buildup.

Step Seven

Wipe the cabinets and appliances. Use a cleanser to wipe fridge doors, microwave and other appliances that are in need of a little shine.

Step Eight

Sweep or vacuum the kitchen floor. Mix required amount of liquid disinfectant with water and use it to mop the floor.

Step Nine

Take out the trash and wipe the trashcan.

MorE On SaLt

Salt and Good Health

Salt is essential not only to life, but to good health. Human blood contains 0.9% salt (sodium chloride) -- the same concentration as found in United States Pharmacopeia (USP) sodium chloride irrigant commonly used to cleanse wounds. Salt maintains the electrolyte balance inside and outside of cells. Most of our salt comes from foods, some from water. Doctors often recommend replacing water and salt lost in exercise and when working outside. Wilderness hikers know the importance of salt tablets to combat hyperthermia. Oral rehydration involves replacing both water and salt. Expectant mothers are advised to get enough salt. Increased salt intakes have been used successfully to combat Chronic Fatigue Syndrome. Dramatic deficiencies (e.g. "salt starvation" in India) or "excessive" sodium intakes have been associated with other conditions and diseases, such as hypertension and stomach cancer. Testing the salinity of perspiration is a good test for cystic fibrosis; scientists suspect that cystic fibrosis is caused by a deformed protein that prevents chloride outside cells from attracting needed moisture.



The National Academy of Sciences recommends that Americans consume a minimum of 500 mg/day of sodium to maintain good health. Individual needs, however, vary enormously based on their genetic make-up and the way they live their lives. While individual requirements range widely, most Americans have no trouble reaching their minimum requirements. Most consume "excess" sodium above and beyond that required for proper bodily function. The kidneys efficiently process this "excess" sodium in healthy people. Experimental studies show that most humans tolerate a wide range of sodium intakes, from about 250 mg/day to over 30,000 mg/day. The actual range is much narrower. Americans consume about 3,500 mg/day of sodium; men more, women less. The very large percentage of the population consumes 1,150- 5,750 mg/day which is termed the "hygienic safety range" of sodium intake by renowned Swedish hypertension expert Dr. Björn Folkow. Chloride is also essential to good health. Every substance, including water, can be toxic in certain concentrations and amounts; this is not a significant concern for dietary salt.





Salt and Cardiovascular Health

For 4,000 years, we have known that salt intakes can affect blood pressure through signals to the muscles of blood vessels trying to maintain blood pressure within a proper range. We know that a minority of the population can lower blood pressure by restricting dietary salt. And we know that elevated blood pressure, “hypertension,” is a well-documented marker or “risk factor” for cardiovascular events like heart attacks and strokes, a “silent killer.” Cardiovascular events are a major cause of “premature” death and cost Americans more than $300 billion every year in increased medical costs and lost productivity. Reducing blood pressure can reduce the risk of a heart attack or stroke – depending on how it’s done.



Some have suggested that since salt intakes are related to blood pressure, and since cardiovascular risks are also related to blood pressure, that, surely, salt intake levels are related to cardiovascular risk. This is the “salt hypothesis” or “sodium hypothesis.” Data are needed to confirm or reject hypotheses.



Blood pressure is a sign. When it goes up (or down) it indicates an underlying health concern. Changes result from many variables, often still poorly-understood. High blood pressure is treated with pharmaceuticals and with lifestyle interventions such as diet and exercise. The anti-hypertensive drugs are all approved by regulatory authorities such as the U.S. Food and Drug Administration. To be approved, these drugs must prove they work to lower blood pressure. Whether they also work to lower the incidence of heart attacks and strokes has not been the test to gain approval (it would take too long to develop new drugs), but the National Heart, Lung and Blood Institute has invested heavily in such “health outcomes” studies.





Health Outcomes

The ALLHAT study was funded by the National Heart, Lung and Blood Institute (NHLBI) to compare the health outcomes of four classes of anti-hypertensive drugs, all of which had demonstrated their ability to reduce blood pressure in relative safety. The idea is that blood pressure is only a "surrogate outcome," and we should be more concerned with clinically meaningful endpoints. Dr. Jeffrey R. Cutler of the National Heart, Lung and Blood Institute (NHLBI) has supervised the study and explains its importance: "Trials are based on the notion that different antihypertensive regimes, despite similar efficacy in lowering blood pressure, have other beneficial or harmful effects that modify their net effect on cardiovascular or all-cause morbidity and mortality."



Lifestyle interventions are "antihypertensive regimes" too. For years, the same situation prompting the ALLHAT trial applied to lifestyle interventions designed to improve blood pressure -- they were untested regarding health outcomes. Certain dietary and lifestyle interventions reduced blood pressure, at least in sensitive sub-populations. Whether they also reduced the incidence of heart attacks and strokes had never been tested. Thus, until the 1990s, scientists had never tested the “salt hypothesis” by documenting whether reducing dietary salt actually reduces a person’s chances of having a heart attack or a stroke. As in the drug “health outcomes” trials, this is now changing. The results have vast public health policy implications. We should not be recommending that everyone change their diets without evidence of some overall health benefit.



Even documenting an association of, for example, low-sodium diets with reduced incidence of heart attacks would only be the first step. Association is not the same as causation. Nevertheless, unless an association is established, we have no reason to think that a causal link is possible. Of the first nine “health outcomes” studies of sodium reduction, not a single study has found an association in the general population between low-sodium diets and reduced incidence of cardiovascular events like stroke or heart attack.



Here’s what scientists have found:

1. An eight-year study of a New York City hypertensive population stratified for sodium intake levels found those on low-salt diets had more than four times as many heart attacks as those on normal-sodium diets – the exact opposite of what the “salt hypothesis” would have predicted. (1995)



2. An analysis by NHLBI’s Dr. Cutler of the first six years’ data from the MRFIT database documented no health outcomes benefits of lower-sodium diets. (1997)



3. A ten-year follow-up study to the huge Scottish Heart Health Study found no improved health outcomes for those on low-salt diets. (1997)



4. An analysis of the health outcomes over twenty years from those in the massive US National Health and Nutrition Examination Survey (NHANES I) documented a 20% greater incidence of heart attacks among those on low-salt diets compared to normal-salt diets (1998)



5. A health outcomes study in Finland, reported to the American Heart Association that no health benefits could be identified and concluded “…our results do not support the recommendations for entire populations to reduce dietary sodium intake to prevent coronary heart disease.” (1998)



6. A further analysis of the MRFIT database, this time using fourteen years’ data, confirmed no improved health benefit from low-sodium diets. Its author conceded that there is "no relationship observed between dietary sodium and mortality." (1999)



7. A study of Americans found that less sodium-dense diets did reduce the cardiovascular mortality of one population sub-set, overweight men – the article reporting the findings did not explain why this obese group actually consumed less sodium than normal-weight individuals in the study. (1999)



8. A Finnish study reported an increase in cardiovascular events for obese men (but not women or normal-weight individuals of either gender) – the article, however, failed to adjust for potassium intake levels which many researchers consider a key associated variable. (2001)



9. In September, 2002, the latest and highest-quality meta-analysis of clinical trials was published in the British Medical Journal confirming earlier meta-analyses' conclusions that significant salt reduction would lead to very small blood pressure changes in sensitive populations and no health benefits. (2002)





Controversy Continues

For many years, the intense public controversy that has characterized the public policy debate over public health nutrition recommendations on salt intake has focused on the wrong question. Medical experts, public health policy-makers – and the public, trying to sort out the issues reading the consumer press – have all focused on the relationship of sodium intake to blood pressure instead of the relevant question of whether changing intake levels of dietary sodium results in improved health outcomes. See, for example, recent Salt Institute comments to the (British) Scientific Advisory Committee on Nutrition.



There is no evidence that reducing dietary sodium improves the risk for heart attacks or strokes for the general population. In 1999, the Canadian Hypertension Society, the Canadian Coalition for High Blood Pressure Prevention and Control, the Health Canada Laboratory Centre for Disease Control and the Heart and Stroke Foundation of Canada issued a joint statement opposing general recommendations for sodium reduction.



The U.S. Preventive Services Task Force has also reviewed the evidence and concluded:
"There is insufficient evidence that, for the general population, reducing dietary sodium intake or increasing dietary intake of iron, beta-carotene, or other antioxidants results in improved health outcomes."



The debate has confused the public. Medical journalists from ABC-TV’s 20/20 to America’s pre-eminent scientific journal, Science, published by the prestigious American Association for the Advancement of Science, have investigated the source of this confusion. The report in Science won author Gary Taubes a top prize from the National Association of Science Writers and has also been translated into French.



Taubes concluded:

“After interviews with some 80 researchers, clinicians, and administrators around the world, it is safe to say that if ever there were a controversy over the interpretation of scientific data, this is it….After decades of intensive research, the apparent benefits of avoiding salt have only diminished. This suggests either that the true benefit has now been revealed and is indeed small or that it is non-existent and researchers believing they have detected such benefits have been deluded by the confounding of other variables.”



The Salt Institute is confident that the higher standards of evidence-based medicine will reduce the ongoing controversy, better inform public policy and reduce consumer confusion. For more information about the importance of evidence-based health, you may wish to visit the Cochrane Collaboration, Oxford University (UK) Centre for Evidence-based Medicine, the Health Information Research Unit (McMaster University) or the Canadian Centres for Health Evidence. Using the latest science, we can create better public health nutrition policy.

ThE BeNeFiTs Of SaLt

A pinch or a handfull of salt can be useful in the kitchen

Salt is an excellent preservative. Before the advent of refrigeration, salt was king – and is the reason why we developed such a taste for it.

Robyn has some alternative uses for salt in the kitchen:

Added too much salt? Scoop out the excess, then add some peeled potatoes and continue cooking until the potatoes have absorbed the salt. Remove the potatoes before serving;

When boiling potatoes – adding a bit of salt after draining will give a fine mealy texture. Putting the pan, with the salted potatoes, back on the heat to evaporate the excess moisture;

By adding salt to water it will come to the boil at a higher temperature, reducing cooking time by a fraction;

Sprinkling salt on ice will slow the melting process;

A little salt in cake icing will stop it sugaring;

Remove the bitterness from coffee pots by filling with water and adding some tablespoons of salt and boil. Rinse well and the pot will be free of bitter tannins;

Salt can deodorise thermost bottles, jugs and other closed containers;

After washing cutting boards with soap and water, rub with a damp cloth dipped in salt – this will also acts as a deodorant;

Boiling eggs in salted water makes them easier to peel;

Salt in the water when poaching eggs will set the white quickly;

Toss salt on to a grease fire to smother flames;

Apples, pears & potatoes dropped in a light salt solution when peeled will help with colour retention;

To prevent mould developing on cheese, wrap in cloth that has been soaked in salty water before refrigerating;

Rub fingers with salt moistened with vinegar to get rid of onion or garlic odours;

Soaking pecans in salt water for several hours makes them easier to shell;

To remove pinfeathers on chickens, rub the skin with salt first;

Wash wilted spinach or lettuce leaves in salted water to refresh & keep crisp;

Sprinkle salt on washed skillets (waffle plates or griddles), heat them up then rub the salt away to give a non-stick surface;

And by adding a pinch of salt, cream and egg whites will beat better – paving the way for a perfect pavlova!

BeNeFiTs Of CoFfEe

Study affirmed coffee's benefits for its high level of antioxidants

Researchers from the University of Scranton released on August 29, 2005 that coffee is the No. 1 source of antioxidants in the American diet. Black tea is the second. Antioxidants are substances or nutrients in foods that can prevent or slow oxidative damage to our body. When our cells utilize oxygen, they naturally produce free radicals (by-products) which can cause damage to other cells. Antioxidants act as "free radical scavengers" and hence prevent and repair damage inflicted by these free radicals. Fruits and vegetables are hailed as the richest sources of antioxidants, but this study shows that coffee is the main source from which most Americans get their antioxidants. Both caffeinated and decaffeinated coffee appear to provide similar amounts of antioxidants.

Editor's Note - Benefits of Coffee

There is peace to know that coffee offers some benefits to our health. However, these results should not be interpreted as an incentive to increase your daily coffee intake. Too much coffee may actually increase the risk of heart disease for some people. Published in the American Journal of Clinical Nutrition June 2005, researchers from the University of Athens found that coffee drinkers had more stiffness of the major blood vessel in the body than non-coffee drinkers. They suggested for people with high blood pressure or other risk factors for heart disease who drink more than 3 cups of coffee a day to cut down.

If you would like to eat more foods high in antioxidants, it is best to choose colored fruits and vegetables. Not only do they offer antioxidants, they contain higher content of vitamins, minerals, and fiber. Berries, red grapes, tomatoes are good sources.

ChOoSe YoUr FoOdS WiSeLy

Why should I choose fats wisely?

Diabetes increases your chances of having a heart
attack or a stroke. But you can protect your
heart and blood vessels by choosing fats wisely.



Some kinds of fat, such as butter and shortening,
can increase your cholesterol and your chances
of heart disease. Other kinds, such as olive oil
and canola oil, protect your heart by lowering
your cholesterol levels.



All fats are high in calories. If you’re trying to
lose weight, you’ll still want to limit the amount
of fat you eat. The types and amounts of fat
appear in the Nutrition Facts area of food labels.






How can I choose fats wisely?

Try these steps to protect your heart and blood
vessels:

• Eat less total fat, especially less saturated fat
and trans fat.

• Cut back on foods that are high in cholesterol.

• Choose the kinds of fat that can help lower
your cholesterol levels.




Fats that increase your chances
of heart disease and stroke.

Saturated fat, trans fat, and cholesterol increase
your blood cholesterol and can cause a buildup
of materials that can clog your blood vessels.
The blood supply to your heart can be blocked,
leading to a heart attack. A blockage in the
blood vessels going to your brain can result
in a stroke.



Saturated fat

Saturated fat can raise your cholesterol level.


Trans-unsaturated fatty acids
(trans fats)
Trans fats can also raise your cholesterol level.



Sources of saturated fat

• bacon and bacon grease

• butter

• chocolate

• coconut and coconut oil

• cream sauce

• high-fat dairy products,
such as cheese, cream,
ice cream, whole milk,
2% milk, and sour cream

• fatback and salt pork

• gravy made with meat
drippings

• lard and shortening

• high-fat meats like
regular ground beef,
bologna, hot dogs,
sausage, and spareribs

• palm oil and palm
kernel oil

• poultry skin





Toolkit No. 7

Eating low-saturated-fat, low-cholesterol foods can protect
your heart and blood vessels.




Sources of trans fat

• processed foods like snacks and baked goods with
hydrogenated oil or partially hydrogenated oil

• stick margarines

• shortening

• some fast food items such as french fries




Protect Your Heart: Choose Fats Wisely


Cholesterol

Your body makes some of the cholesterol in your
blood. The rest comes from the foods you eat.
Foods from animals are the main sources of
dietary cholesterol.



Omega-3 fatty acids

This type of fat helps prevent clogging of the
arteries. Some types of fish are high in omega-3
fatty acids. Eat fish, prepared a low-fat way, 2
or 3 times a week. Choose broiling, baking,
grilling, or steaming. You can also buy tuna
packed in water and make tuna fish salad with
low-fat or fat-free mayonnaise.



Sources of cholesterol

• high-fat dairy products

• egg yolks

• liver and other organ meats

• high-fat meat and poultry



Sources of monounsaturated fat

• avocado

• canola oil

• nuts like almonds, cashews, pecans, and peanuts

• olive oil and olives

• peanut butter and peanut oil

• sesame seeds



Sources of polyunsaturated fat

• corn oil

• cottonseed oil

• safflower oil

• soybean oil

• sunflower oil

• walnuts

• pumpkin or sunflower seeds

• soft (tub) margarine

• mayonnaise

• salad dressings

HeAlTh BeNeFiTs Of TeA

Tea is the most commonly consumed beverage in the world after water. Whether it is black, green or red (oolong) tea, they all contain polyphenols which give tea its antioxidant properties. Antioxidants may help protect our body from free radical damage. Indeed, tea ranks as high as or higher than many fruits and vegetables in the ORAC score, a score which measures antioxidant potential of plant-based foods.

Benefits of Tea

Numerous studies have demonstrated the anti-cancer properties of polyphenols. Some studies indeed suggested that tea's polyphenols may reduce risk of gastric, esophageal and skin cancers if one consumes 4 to 6 cups daily. Other laboratory studies have found that polyphenols help prevent blood clotting and lower cholesterol levels. A recent study published in December 2005 showed that just 2 cups of tea may lower the risk of ovarion cancer by 46 percent in women.

Tea: Black, green or red?

The more processing tea leaves undergo, the darker they will turn. Green tea is the least processed tea. They are simply steamed quickly. Black and red teas are partially dried, crushed and fermented. As we have mentioned before, regardless of the processing method, all teas contain polyphenols.

Tea: Caffeine content

According to the American Dietetic Association, a cup of tea contains an average of 40mg of caffeine, compared to 85mg as found in a cup of freshly brewed coffee.

What about Herbal Tea?

Black, green and red teas derive their leaves from a warm-weather evergreen tree known as Camellia sinensis. The leaves from this tree contains polyphenols. Herbal tea is not derived from this leaf and so does not have this particular health-promoting properties. Indeed, most herbal teas in the market are NOT tea at all. They are only infusions made with herbs, flowers, roots, spices or other parts of some plants. The proper term for this type of beverage is "tisane". Therefore, read the labels properly. Although tisane does not contain as much polyphenols, it does promote other various health qualities such as relaxation and calming effects.

What about Decaf Tea?

We do not know whether decaf teas have the same polyphenols, and thus the same health benefits. It is not yet known if removing caffeine also removes polyphenols in the decaffeinating process.

The Bottom Line

Tea is a healthy beverage offering many health benefits (if you skip the cream and sugar). Brew your tea for at least 3 - 5 minutes to bring out the beneficial polyphenols. Enjoy the aroma of tea!

76 WaYs SuGaR CaN RuIn YoUr HeAlTh

EnOuGh Is EnOuGh..hehehe

PeRhApS YoU GuYs HaD BeEn WaNtInG Me To StOp PoStInG AbOuT ThEsE ChOcOlAtEs ThInGy....AnD I WiLl GuYs..FoR ThE SaKe Of U aLl..lol
AnD NoW...BaCk To ThE ThEmE 'ThE KiTcHeN'!

In addition to throwing off the body's homeostasis, excess sugar may result in a number of other significant consequences. The following is a listing of some of sugar's metabolic consequences from a variety of medical journals and other scientific publications.

1. Sugar can suppress your immune system and impair your defenses against infectious disease.

2. Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium.

3. Sugar can cause can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

4. Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.

5. Sugar causes a loss of tissue elasticity and function.

6. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.

7. Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.

8. Sugar can weaken eyesight.

9. Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn's disease, and ulcerative colitis.

10. Sugar can cause premature aging.

11. Sugar can lead to alcoholism.

12. Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.

13. Sugar contributes to obesity.

14. Sugar can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.

15. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections)

16. Sugar can cause gallstones.

17. Sugar can cause appendicitis.

18. Sugar can cause hemorrhoids.

19. Sugar can cause varicose veins.

20. Sugar can elevate glucose and insulin responses in oral contraceptive users.

21. Sugar can contribute to osteoporosis.

22. Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.

23. Sugar can lower your Vitamin E levels.

24. Sugar can increase your systolic blood pressure.

25. Sugar can cause drowsiness and decreased activity in children.

26. High sugar intake increases advanced glycation end products (AGEs)(Sugar molecules attaching to and thereby damaging proteins in the body).

27. Sugar can interfere with your absorption of protein.

28. Sugar causes food allergies.

29. Sugar can cause toxemia during pregnancy.

30. Sugar can contribute to eczema in children.

31. Sugar can cause atherosclerosis and cardiovascular disease.

32. Sugar can impair the structure of your DNA.

33. Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.

34. Sugar can make your skin age by changing the structure of collagen.

35. Sugar can cause cataracts and nearsightedness.

36. Sugar can cause emphysema.

37. High sugar intake can impair the physiological homeostasis of many systems in your body.

38. Sugar lowers the ability of enzymes to function.

39. Sugar intake is higher in people with Parkinson's disease.

40. Sugar can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.

41. Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.

42. Sugar can damage your pancreas.

43. Sugar can increase your body's fluid retention.

44. Sugar is enemy #1 of your bowel movement.

45. Sugar can compromise the lining of your capillaries.

46. Sugar can make your tendons more brittle.

47. Sugar can cause headaches, including migraines.

48. Sugar can reduce the learning capacity, adversely affect school children's grades and cause learning disorders.

49. Sugar can cause an increase in delta, alpha, and theta brain waves which can alter your mind's ability to think clearly.

50. Sugar can cause depression.

51. Sugar can increase your risk of gout.

52. Sugar can increase your risk of Alzheimer's disease.

53. Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.

54. Sugar can lead to dizziness.

55. Diets high in sugar will increase free radicals and oxidative stress.

56. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.

57. High sugar consumption of pregnant adolescents can lead to substantial decrease in gestation duration and is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.

58. Sugar is an addictive substance.

59. Sugar can be intoxicating, similar to alcohol.

60. Sugar given to premature babies can affect the amount of carbon dioxide they produce.

61. Decrease in sugar intake can increase emotional stability.

62. Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.

63. The rapid absorption of sugar promotes excessive food intake in obese subjects.

64. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).

65. Sugar adversely affects urinary electrolyte composition.

66. Sugar can slow down the ability of your adrenal glands to function.

67. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.

68. I.V.s (intravenous feedings) of sugar water can cut off oxygen to your brain.

69. Sugar increases your risk of polio.

70. High sugar intake can cause epileptic seizures.

71. Sugar causes high blood pressure in obese people.

72. In intensive care units: Limiting sugar saves lives.

73. Sugar may induce cell death.

74. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44 percent drop in antisocial behavior.

75. Sugar dehydrates newborns.

76. Sugar can cause gum disease.

*SuGaR ShOuLd Be CoNsUmEd MoDeRaTeLy.