SoAp AnD WaTeR BeSt In RiDdInG HaNdS Of DiSeAsE ViRuSeS

The largest, most comprehensive study ever done comparing the effectiveness of hand hygiene products shows that nothing works better in getting rid of disease-causing viruses than simply washing one's hands with good old-fashioned soap and water.

Among the viruses soapy hand washing flushes down the drain is the one that causes the common cold. Other removable viruses cause hepatitis A, acute gastroenteritis and a host of other illnesses.

A separate key finding was that waterless handwipes only removed roughly 50 percent of bacteria from volunteer subjects' hands.

"We studied the efficacy of 14 different hand hygiene agents in reducing bacteria and viruses from the hands," said Emily E. Sickbert-Bennett, a public health epidemiologist with the University of North Carolina Health Care System and the UNC School of Public Health. "No other studies have measured the effectiveness in removing both bacteria and viruses at the same time."

For the first time, too, the UNC researchers tested what happened when people cleaned their hands for only 10 seconds, Sickbert-Bennett said. That represented the average length of time researchers observed busy health-care personnel washing or otherwise disinfecting their hands at work.

"Previous studies have had people clean their hands for 30 seconds or so, but that's not what health-care workers usually do in practice, and we wanted to test the products under realistic conditions," she said.

Anti-microbial agents were best at reducing bacteria on hands, but waterless, alcohol-based agents had variable and sometimes poor effects, becoming less effective after multiple washes, Sickbert-Bennett said. For removing viruses from the hands, physical removal with soap and water was most effective since some viruses are hardy and relatively resistant to disinfection.

A report on the findings appears in the March issue of the American Journal of Infection Control. Other authors are Drs. William A. Rutala and David J. Weber, professors of medicine and epidemiology at the UNC schools of medicine and public health; Dr. Mark D. Sobsey, professor of environmental sciences and engineering in public health; and medical technologist Maria F. Gergen-Teague. Dr. Gregory P. Samsa, a Duke University biostatistician, helped analyze the data.

"These findings are important because health-care associated infections rank in the top five causes of death, with an estimated 90,000 deaths each year in the United States," Rutala said. "Hand hygiene agents have been shown to reduce the incidence of health-care associated infections, and a variety of hand hygiene agents are now available with different active ingredients and application methods.

"Our study showed that the anti-microbial hand washing agents were significantly more effective in reducing bacteria than the alcohol-based handrubs and waterless handwipes," he said. "Our study also showed that, at a short exposure time of 10 seconds, all agents with the exception of handwipes demonstrated a 90 percent reduction of bacteria on the hands."

Alcohol-based handrubs were generally ineffective in demonstrating a significant reduction of a relatively resistant virus, Rutala said. While the use of alcohol-based handrubs will continue to be an important infection control measure, it is important to recommend or require traditional hand washing with soap and water throughout each day.

Researchers first had volunteers clean their hands and then contaminated their hands with Serratia marcescens and MS2 bacteriophage. Those are, respectively, a harmless bacterium and virus comparable to, and substituted for, disease-causing organisms. After that, scientists had the subjects clean their hands with various agents and measured how much of the bacteria and virus remained afterwards.

Sixty-two adults volunteered for and participated in the study. Investigators performed five evaluations on each of the 14 agents. The N.C. Statewide Program for Infection Control and Epidemiology supported the research.

With the proliferation of expensive products with extravagant claims, it is refreshing to see the proven efficacy of a traditional method to maintain cleanliness. The effects of soap and water on the environment, both that inside our dwellings and in the outer world, are pretty well known, so one wonders if it is wise to introduce other agents that may have unknown toxic or unbalancing effects into our homes, especially if they are not needed.

FoOdS ThAt CaN CaLm ThE MiNd

The Mind Meal

The Mind Meal is an excellent idea - good, simple food that can help you to feel different about life. I have found that eating regularly enough to keep my sugar levels from dropping and choosing food that isn't enormously processed does seem to keep me on a more even keel'.
Nigella Lawson (Top UK TV chef and columnist) in The Sunday Express

Vegetarians/vegans: Unfortunately there isn’t a straight substitute for the fish in this recipe. The fish protein can be replaced with other protein-containing foods such as tofu chunks or beans, but you’d also need to take a fish oil supplement, or have additional linseed/flax or hemp seeds and/or a supplement containing these oils.

THE MIND MEAL

Wheat-free pasta with pesto sauce and oil rich fish
Avocado salad and seeds
Fruit and oatcake dessert

The ‘Mind Meal’ was launched by Mind, the UK’s leading mental health charity, and devised by nutritional therapist Amanda Geary of The Food and Mood Project.

The Mind Meal aims to draw attention to the important relationship between food and mood and serves as an example of what can be done with some of the good mood foods that are generally recommended as beneficial for emotional and mental health.

The Mind Meal serves two hungry people or up to four not-so-hungry people and in the UK costs approx £2.50-£5.00 per head (including some organic ingredients).

Preparation time for the whole meal will be about 20 mins, depending on how confident you are in the kitchen.

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Ingredients and methods

Wheat-free pasta with pesto sauce and oil rich fish

250g/9oz (approx) packet wheat free pasta such as ‘Orgran’ corn & vegetable pasta shells
100g/4oz (approx) jar pesto sauce (This is made from basil, olive oil, garlic, pine kernels and Parmesan cheese. Vegan pesto will be dairy free)
180g/6oz (approx) tin salmon or other oil rich fish (e.g. mackerel, herring, sardines, pilchards) in brine, oil or spring water

1. Cook the pasta in boiling water as per the instructions on the packet.

2. When the pasta is ready, drain and transfer to a warmed serving dish. Add approx one tablespoon pesto sauce per person and gently mix in with the pasta.

3. Open the tin of fish, drain liquid, remove any large bones and flake with a fork. Add to serving dish containing pasta and pesto and mix gently together.

Avocado salad and seeds

250g/8oz (approx) mixed lettuce bag or 80g/4oz (approx) watercress
One avocado
A handful (approx 25g/1oz/1/4 cup) sunflower seeds
A handful (approx 25g/1oz/1/4 cup) pumpkin seeds

1. Open the packet of mixed salad and place in a serving dish.

2. Remove skin and stone from avocado. Cut avocado into small pieces and add to mixed salad.

3. Sprinkle on the seeds.

4. Serve plain, with olive oil or the salad dressing of your choice.

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Fruit and oatcake dessert

2 apples
2 bananas
8 dried apricots (preferably additive free)
6-12 oatcakes
40g/2oz/1/2 cup (broken) walnuts

1. Peel bananas and rinse apples and dried apricots.

2. Cut fruit into small pieces (remove apple cores) and place all together in a small saucepan.

3. Add a minimum of 3 tablespoons of water and simmer gently for approx 10 minutes or until fruit is soft, adding more water to prevent the mixture becoming too dry and sticking to the pan. (This tastes great as it is but, if available you could add a dash of lemon juice and/or a teaspoon of chopped ginger and/or a pinch of cinnamon powder, according to your taste).

4. Meanwhile arrange oatcakes in the bottom of individual bowls (you may have to break them into pieces to make them fit).

5. When fruit mixture is soft, pour into individual bowls to cover the oatcakes. If the fruit mixture contains enough liquid the juices will soak into, and soften, the oatcakes.

6. Serve with a sprinkling of broken walnuts.

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What's in it?

The ingredients of the Mind Meal include foods with valuable vitamins, minerals and essential fats important for emotional and mental health. Also, what the Mind Meal doesn't include is just as important as what it does contain.

The Mind Meal DOES NOT contain:

Artificial additives which can cause a range of food sensitivity reactions in certain people

Added sugar that can give a sudden blood sugar rise followed by a dip in mood and energy an hour or so later. Sugar sensitivity can produce symptoms of confusion, poor concentration, anxiety, irritability, aggression, fatigue and depression.

Stimulants such as chocolate or caffeine which can be associated with feelings of anxiety or panic attacks in vulnerable people

Wheat or dairy foods, as these are the two most common culprit foods associated with food sensitivities associated with food sensitivities and have been associated with depression and fatigue, for example.

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The Mind Meal DOES contain:

Good mood protein, including tryptophan, is concentrated in the oil rich fish, nuts and seeds and also in the avocado and dried apricots.

Protein is made up of fragments known as amino acids. Some amino acids can have a direct affect on levels of certain brain chemicals. For example, eating foods naturally high in tryptophan can improve mood as the tryptophan is converted by the body to serotonin, an important brain chemical that regulates impulse control and appetite, elevates mood, self-esteem, feelings of optimism and induces calm feelings and sleep. (The banana and avocado also provide some ready-made serotonin.)

Good mood carbohydrates are concentrated in the pasta, oatcakes and fruit.

The absorption of tryptophan into the brain is thought to be greatly enhanced by eating carbohydrate-containing foods and carbohydrate cravings have been explained as a subconscious drive to increase serotonin levels. Carbohydrates that are slow releasing can help the absorption of the tryptophan across the blood brain barrier without creating a rebound hypoglycaemic dip. The oats are particularly important because they have a low Glycaemic Index. Eating foods and meals with a low GI, which release their energy slowly and keep you feeling good for longer, also helps to avoid the roller coaster ride of energy and moods associated with large fluctuations in blood glucose levels.

The natural sugars in the fruit have a gentler effect on the blood sugar levels than added, refined sugar.

Good mood fats are contained in the oil rich fish, nuts and seeds.

The brain is over 60% fat. Avoiding all types of fat - in a low fat diet for example - can lead to anxiety and depression and other mental health problems. Polyunsaturated ‘omega 3’ fats are particularly important and these are particularly high in the oily rich fish and also present in the pumpkin seeds and walnuts. You need to keep a balance between the omega 3 fats and the other essential ‘omega 6’ fats which, in the Mind Meal are found in the nuts and seeds.

Good mood vitamins and minerals are contained throughout the Mind Meal.

Vitamins and minerals are essential for emotional and mental health. For example the conversion of the tryptophan protein fragment into the good mood brain chemical serotonin is helped by various ‘co-factor’ nutrients.

These co-factor nutrients for the tryptophan-to-serotonin conversion are listed below along with the Mind Meal ingredients where they are concentrated:

• Vitamin C found in watercress
• Folic Acid found in avocado, lettuce, walnuts
• Vitamin B6 found in , avocado, banana, sunflower seeds, walnuts, watercress
• Biotin found in corn pasta, oil rich fish, fruit, lettuce
• Zinc found in corn pasta, oats, sardines, walnuts,

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Eating for mental health checklist

Low in potential food stressors

Low in additives
Low in refined/added sugar
Low in stimulants (chocolate/caffeine)
Hypoallergenic (e.g. wheat and dairy)

High in food supporters

Contains essential fats, particularly omega 3 food sources
High in complex carbohydrates (or low Glycaemic Index foods)
High in fruit and vegetables for vitamins and minerals
Contains protein

ToP TeN FoOdS ThAT CoUlD GiVe A Gd NiGhT SlEeP

What is the secret to getting a solid 7 to 8 hours of sleep? Head for the kitchen and enjoy one or two of these 10 foods. They relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones - serotonin and melatonin - flowing. Yawning yet?

Bananas. They're practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.

Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect - it's the perfect natural antidote for restless minds/bodies.

Warm milk. It's not a myth. Milk has some tryptophan - an amino acid that has a sedative - like effect - and calcium, which helps the brain use tryptophan. Plus there's the psychological throw-back to infancy, when a warm bottle meant "relax, everything's fine."

Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that's linked to alertness.

Potatoes. A small baked spud won't overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.

Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you've got the munchies, it's filling too.

Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.

Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They're rich in omega-3 fatty acids, a natural mood lifter.

Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it's converted to serotonin and quietly murmurs "time to sleep."

Turkey. It's the most famous source of tryptophan, credited with all those Thanksgiving naps. But that's actually modern folklore. Tryptophan works when your stomach's basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you've got one of the best sleep inducers in your kitchen.

For an extra treat, here's the ultimate sleep-inducing snack...

Lullaby Muffins

Makes 12 low-fat muffins

Between the bananas, the whole wheat, and the honeyed touch of sweetness, these muffins are practically an edible lullaby.

· 2 cups whole-wheat pastry flour
· 1/2 teaspoon salt
· 1 tablespoon baking powder
· 2 large, very ripe bananas
· 1/3 cup applesauce
· 1/4 cup honey
· 1/2 cup milk or soymilk

Preheat oven to 350F. In a large bowl, combine the flour (make sure it's whole-wheat pastry flour or you'll produce golf balls, not muffins), salt, and baking powder. In a blender, puree the bananas; add the applesauce, honey, and milk. Blend well. Pour the banana mixture into the dry ingredients and stir until just moistened. Line muffin tins with paper muffin cups, pour in batter, and bake 30 minutes or until tops are lightly brown and slightly springy.

Nutrition Facts
Per serving: 119 calories; 1g fat; 2.5g protein; 27g carbohydrates; 10g sugars; 133mg sodium; 3g fiber; 35mg magnesium

FoOdS ThAt CoUlD GiVe HeAlThY SkIn

Could a diet that consists of fast food, chips and soda be keeping you from having clear, healthy skin? In the words of Napoleon Dynamite, Heck yes! What you put in your body has a huge affect on whether you'll have unhealthy or healthy skin.
Many times it's easier to opt for the quick and easy foods at a fast food restaurant or junk food than to site down and have a healthy, balanced meal. But filling up on foods like these can cause all sorts of skin problems. Making a few simple food changes could mean the different between unhealthy and healthy skin. So learn to put the right foods into your body that will turn that dry, flaky, breakout-prone skin into the healthy skin that we all want to have.



IS DRY SKIN YOUR PROBLEM?


Many girls try to steer clear of all fats. But did you know that this could actually have an adverse effect on your skin? Not getting enough healthy fats (i.e. unsaturated fats) in your diet could mean dry and flaky skin, and we all know that that's far from attractive.



So how do you remedy this? Simply start adding foods that are good sources of unsaturated fats back into your diet. Good examples of unsaturated fats are nuts, seeds, olives, avacados. All these foods are naturally rich in unsaturated fats and have a lot of the vitamins and minerals that are needed for a healthy body and healthy skin.



ARE YOU PRONE TO BREAKOUTS?


What girl hasn't been plagued with the occasional (or not-so occasional) breakout? No doubt, you've heard the myths that foods like chocolate and greasy french fries cause your skin to breakout. Well, this isn't true, unless you happen to be allergic to either of these foods.



But it is true that simple carbohydrates can lead to breakouts. What are simple carbohydrates? Well, think of white foods - white bread, pasta, rice, potatoes, etc. Indulging in these foods can cause our insulin levels to rise and this in turn leads to breakouts.



Fixing this problem is as easy as switching from simple carbohydrates to complex carbohydrates, or from white to brown foods. Complex carbohydrates are digested slowly and won't cause that drastic spike in your insulin levels. So go for whole-grain pasta, rice and breads (in moderate amounts of course) for beautiful healthy skin.



Another thing you can do help avoid breakouts is learn to love fish. Fish is the best source of essential fatty acids, or EFAs, and these help to reduce inflmmation which clogs your pores and in turn leads to breakouts.

12 DaNgErOuS FoOd AdDiTiVeS

12 Dangerous Food Additives: The Dirty Dozen Food Additives You Really Need to be Aware Of

In the United States, more than 3,000 substances can be added to foods for the purpose of preservation, coloring, texture, increasing flavor and more. While each of these substances is legal to use (at least here in the States), whether or not they are all something you want to be consuming is another story all together.

The food colorings that make candy pretty colors have been linked to cancer and tumors of the brain, thyroid, adrenal gland and kidney in animal studies.

With any processed foods you run the risk of coming across additives, and reading through ingredient labels can be like trying to decode a puzzle.

Of course, eating largely fresh, whole foods is the best way to stay away from unsavory additives, but, assuming you do include some processed foods in your diet, the following additives are ones you surely want to stay away from. Look for them on ingredient labels and if one turns up, take a pass.

Propyl Gallate

This preservative, used to prevent fats and oils from spoiling, might cause cancer. It's used in vegetable oil, meat products, potato sticks, chicken soup base and chewing gum, and is often used with BHA and BHT (see below).

BHA and BHT

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are used similarly to propyl gallate -- to keep fats and oils from going rancid. Used commonly in cereals, chewing gum, vegetable oil and potato chips (and also in some food packaging to preserve freshness), these additives have been found by some studies to cause cancer in rats. If a brand you commonly buy uses these additives, look for a different variety, as not all manufacturers use these preservatives.

Food Additives and Your Brain: Free e-Book Some food additives are neurotoxic, which means they're capable of altering the normal activity of the nervous system -- and even killing neurons. Symptoms include: Limb weakness or numbness Loss of memory, vision, and intellect Headache Cognitive and behavioral problems Sexual dysfunction

Potassium Bromate

This additive is used in breads and rolls to increase the volume and produce a fine crumb structure. Although most bromate breaks down into bromide, which is harmless, the bromate that does remain causes cancer in animals. Bromate has been banned throughout the world, except for in the United States and Japan. In California, a cancer warning would likely be required if it were used, which is why it is rarely used in that state.

Monosodium glutamate (MSG)

MSG is used as a flavor enhancer in many packaged foods, including soups, salad dressings, sausages, hot dogs, canned tuna, potato chips and many more. According to Dr. Russell Blaylock, an author and neurosurgeon, there is a link between sudden cardiac death, particularly in athletes, and excitotoxic damage caused by food additives like MSG and artificial sweeteners. Excitotoxins are, according to Dr. Blaylock, "A group of excitatory amino acids that can cause sensitive neurons to die."

Many consumers have also personally experienced the ill effects of MSG, which leave them with a headache, nausea or vomiting after eating MSG-containing foods.

Aspartame (Equal, NutraSweet)

This artificial sweetener is found in Equal and NutraSweet, along with products that contain them (diet sodas and other low-cal and diet foods). This sweetener has been found to cause brain tumors in rats as far back as the 1970s, however a more recent study in 2005 found that even small doses increase the incidence of lymphomas and leukemia in rats, along with brain tumors.

People who are sensitive to aspartame may also suffer from headaches, dizziness and hallucinations after consuming it.

Acesulfame-K

Acesulfame-K is an artificial sweetener that's about 200 times sweeter than sugar. It's used in baked goods, chewing gum, gelatin desserts and soft drinks. Two rat studies have found that this substance may cause cancer, and other studies to reliably prove this additive's safety have not been conducted. Acesulfame-K also breaks down into acetoacetamide, which has been found to affect the thyroid in rats, rabbits and dogs.

Olestra

Olestra is a fat substitute used in crackers and potato chips, marketed under the brand name Olean. This synthetic fat is not absorbed by the body (instead it goes right through it), so it can cause diarrhea, loose stools, abdominal cramps and flatulens, along with other effects. Further, olestra reduces the body's ability to absorb beneficial fat-soluble nutrients, including lycopene, lutein and beta-carotene.

Sodium Nitrite (Sodium Nitrate)

Like diet soda? The aspartame that's used to sweeten it increases lymphomas, leukemia and brain tumors in rats -- even in small doses.

Sodium nitrite (or sodium nitrate) is used as a preservative, coloring and flavoring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. These additives can lead to the formation of cancer-causing chemicals called nitrosamines.

Some studies have found a link between consuming cured meats and nitrite and cancer in humans.

Hydrogenated Vegetable Oil

The process used to make hydrogenated vegetable oil (or partially hydrogenated vegetable oil) creates trans fats, which promote heart disease and diabetes. The Institute of Medicine has advised that consumers should eat as little trans fat as possible. You should avoid anything with these ingredients on the label, which includes some margarine, vegetable shortening, crackers, cookies, baked goods, salad dressings, bread and more. It's used because it reduces cost and increases the shelf life and flavor stability of foods.

Blue 1 and Blue 2

Blue 1, used to color candy, beverages and baked goods, may cause cancer. Blue 2, found in pet food, candy and beverages, has caused brain tumors in mice.

Red 3

This food coloring is used in cherries (in fruit cocktails), baked goods and candy. It causes thyroid tumors in rats, and may cause them in humans as well.

Yellow 6

As the third most often used food coloring, yellow 6 is found in many products, including backed goods, candy, gelatin and sausages. It has been found to cause adrenal gland and kidney tumors, and contains small amounts of many carcinogens.

AbOuT GiNsEnG

Ginseng is the most famous Chinese herb. It is the most widely recognized plant used in traditional medicine. Various forms of ginseng have been used in medicine for more than 7000 years. Several species grow around the world, and though some are preferred for specific benefits, all are considered to have similar properties as an effective general rejuvenator.

The name panax is derived from the Greek word panacea meaning, "all healing" and the benefits of ginseng are recognized as such. Ginseng is commonly used as an adaptogen, meaning it normalizes physical functioning depending on what the individual needs (for example, it will lower high blood pressure, but raise low blood pressure).

It is also used to reduce the effects of stress, improve performance, boost energy levels, enhance memory, and stimulate the immune system. Oriental medicine has deemed ginseng a necessary element in all their best prescriptions, and regards it as prevention and a cure. It is said to remove both mental and bodily fatigue, cure pulmonary complaints, dissolve tumors and reduce the effects of age.

Ginseng is native to China, Russia, North Korea, Japan, and some areas of North America. It was first cultivated in the United States in the late 1800's. It is difficult to grow and takes 4-6 years to become mature enough to harvest. The roots are called Jin-chen, meaning 'like a man,' in reference to their resemblance to the shape of the human body.

Native North Americans considered it one of their most sacred herbs and add it to many herbal formulas to make them more potent. The roots can live for over 100 years.

Ginseng contains vitamins A, B-6 and the mineral Zinc, which aids in the production of thymic hormones, necessary for the functioning of the defense system. The main active ingredients of ginseng are the more than 25 saponin triterpenoid glycosides called "ginsenosides". These steroid-like ingredients provide the adaptogenic properties that enable ginseng to balance and counter the effects of stress. The glycosides appear to act on the adrenal glands, helping to prevent adrenal hypertrophy and excess corticosteroid production in response to physical, chemical or biological stress.

Studies done in China showed that ginsenosides also increase protein synthesis and activity of neurotransmitters in the brain. Ginseng is used to restore memory, and enhance concentration and cognitive abilities, which may be impaired by improper blood supply to the brain.

Ginseng helps to maintain excellent body functions. Siberian ginseng has been shown to increase energy, stamina, and help the body resist viral infections and environmental toxins. Research has shown specific effects that support the central nervous system, liver function, lung function and circulatory system.

Animal studies have shown that ginseng extracts stimulate the production of interferons, increase natural killer cell activity, lower cholesterol and decrease triglyceride levels. Men have used the herb to improve sexual function and remedy impotence. Ginseng is believed to increase estrogen levels in women and is used to treat menopausal symptoms.

It is also used for diabetes, radiation and chemotherapy protection, colds, chest problems, to aid in sleep, and to stimulate the appetite.

Part used: Whole root. Powdered in capsules, as an ingredient in many herbal formulas, and as a tea.

Common Use: Ginseng is one of the most popular healing herbs used today throughout the world. It increases mental and physical efficiency and resistance to stress and disease. Ginseng's adaptogenic qualities help balance the body, depending on the individual's needs. It is known to normalize blood pressure, increase blood circulation and aid in the prevention of heart disease.

Care: A perennial herb with a large, slow growing root. Requires a loose, rich soil, with a heavy mulch of leaves and only 20% sun.

GrEeN TeA-ThE NuTrItIoUs DrInK

Green Tea and Your Health

There's quite a buzz these days surrounding green tea and its many health benefits, including weight loss. From books to magazines to the "Oprah," show, everyone is talking about green tea. So what exactly is green tea and what is so special about it?

Green tea is derived from the leaves of the Camellia sinensis plant and is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG), which is a powerful antioxidant. Although green, oolong, and black teas all come from the leaves of the Camellia sinensis plant, green tea leaves are steamed, which prevents the EGCG from being oxidized. Black and oolong tea leaves are fermented, which means the EGCG is converted into other compounds that are not nearly as effective in fighting and preventing various diseases.

For approximately 4,000 years, green tea has been used by the Chinese as a medicine to treat everything from headaches to depression. Today, scientific research is providing hard scientific evidence for the health benefits of drinking green tea. A study published in 1994 in the Journal of the National Cancer Institute indicated that drinking green tea reduced the risk of esophageal cancer in both Chinese men and women by almost 60 percent. More recently, in 2004, Harvard Medical School researchers found that a compound in green tea inhibits the growth and reproduction of cancer cells associated with Barrett's esophagus (a condition caused by stomach acid rising up into the esophagus causing the cells lining the esophagus to change, raising the risk of esophageal cancer by 30 to 40 times). Also, research indicates that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good cholesterol (HDL) to bad cholesterol (LDL). A few other medical conditions in which drinking green tea is said to be helpful is cancer prevention, cardiovascular disease, decreased risk of stroke, rheumatoid arthritis, infection, impaired immune function, fighting cavities, and slowing down potentially harmful blood clotting.

There is also scientific evidence showing that green tea also promotes weight loss. In the November 1999 issue of the American Journal of Clinical Nutrition, researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.

There are a variety of green tea flavors, including apricot, cocomint, mandarin, ginseng, and many others. Green tea is also available in decaf, so no need to worry about caffeine, although regular green tea has less caffeine than coffee, with a 6-oz cup of coffee having 100 mg of caffeine compared to a 6-oz cup of green tea having only 30 mg. Also, you get the same benefits from the green tea no matter if it is hot or iced. You can even cook with green tea.

JuSt SoMe ReCiPeS FrOm ThE TeAcHeR..

Yesterday my youngest child got a list of recipes from his Malay Language teacher.Actually the recipes was not meant for them to try but it was mainly to pick out some sentences.Here's the recipes just to share with u.And it's in malay again...hehehe


Kek Keju Cheddar(Cheddar Cheese Cake)

Bahan2nya:

Bahan A:
250gm mentega
230gm gula

Bahan B:
4 biji telur

Bahan C:
100gm keju cheddar,didadu kecil,(sedikit diparut,untuk tabur diatas kira kira 2 sudu makan)

Bahan D:
100ml susu cair dalam kotak
280gm tepung naik sendiri
1 sudu teh serbuk penaik(baking powder)


Peraturannya:
Gunakan loyang untuk kek lapis biasa.Gris sekelilingnya dan alas dasar loyang dengan kertas kek.Panaskan ketuhar 15 darjah celcius.
Putar bahan A sehingga lembut dan gebu.
Masukkan bahan B dan putar lagi sehingga lembut dan tidak berbintik2.
Masukkan bahan C iaitu hanya keju dadu dan putar lagi sehingga sebati.
Masukkan bahan D dan putar lagi sehingga sebati.
Tuang dalam loyang yang sudah digris terlebih dahulu.Bakar selama 45minit dengan kepanasan di antara 150 hingga darjah Celcius,bergantung kepada ketuhar masing2.

Perhatian
Hanya gunakan 2 sudu makan sahaja parutan keju untuk ditabur.Lebihannya dimasukkan ke dalam adunan.Keju untuk tabur sebaik2nya dipatahkan kecil2 supaya bila masak kelak kek mudah dipotong.

Kek yang sudah masak,dibiarkan sebentar di dalam loyang sehingga sejuk sedikit.Kemudian barulah dikeluarkan dan disejukkan di atas redai.


Kentang Sumbat(Stuffed Potatoes)

Bahan2nya:
4 biji ubi kentang yang besar-jumlah beratlebih kurang
20 gram mentega,dicairkan
Sedikit lada hitam yang baru dikisar kasar
3 sudu makan penuh sayur campur
1 sudu makan daun ketumbar,dirampai
100 gram daging dikisar kasar
70 gram parutan keju cheddar
25 gram bawang dicincang
Garam secukup rasa

Peraturannya:
Kentang dicuci bersih dan dilap hingga kering,kemudian dicocok2 dengan pisau dan dibakar selama 1 jam dengan kepanasan 180 darjah Celcius.
Daging kisar,disangai sebentar dan diketepikan.
Kentang yang sudah dibakar disejukkan dan dibelah 2.Dengan menggunakan sudu teh,perlahan2 kerok keluar isi dengan meninggalkan kulitnya 1 cm tebal.
Isi kentang dimasukkan ke dalam mangkuk yang berisi mentega cair.Lenyek hingga rata.Tabur sedikit garam dan lada hitam.Masukkan sayur campur,daun ketumbar,keju dan daging sangai dan gaul hingga rata.Ambil sedikit adunan kentang dan sumbat semula ke dalam kulit kentang.Kemaskan supaya kemas dan rata.Atur di dalam pembakar dan bakar selama lebih kurang 30 minit dengan kepanasan 180 darjah Celcius sehingga warnanya bertukar menjadi keemasan.
Enak dimakan begitu sahaja atau dengan sos cili dan tomato.



Kek Lapis Prune

Bahan2nya:
5 putih telur
25 kuning telur
500 gram mentega
180 gram all purpose cake flour
220 gram gula castor
4 sudu makan susu pekat
1 sudu makan pure esen vanila
340 gram pitted prunes(prune tanpa biji) hiris
1 tin kek 9"x 9"x 3"-gris sekeliling dengan mentega dan alas dasarnya dengan kertas kek

Peraturannya:
Pukul mentega,susu dan vanila sehingga kembang.Masukkan 100 gram gula.Pukul lagi hingga gulanya larut.Ketepikan.
Pukul 5 putih telur hingga kembang.Masukkan 120 gram gula.Pukul lagi sehingga rata,baru masukkan semua kuning telur dan pukul sehingga adunannya kembang.
Masukkan adunan A ke dalam adunan B dan pukul low speed sehingga rata.Tuangkan tepung dan gaul rata.
Cara membakar-ganakan grill,panaskan sehingga 3.5,kemudian panaskan tin kuih sehingga kertasnya bertukar warna.Keluarkan dan tuangkan 1 senduk adunan ke dalam tin,ratakan.Grill sehingga warnanya coklat.Setelah itu tuangkan 1 senduk adunan di atasnya dan ratakan.Tabur hirisan prune,sehingga menutup permukaannya,tetapi jangan terlalu rapat.Grill lagi sehingga coklat.Ulang lagi dengan satu lapis berprune sehingga habis.
Bila sampai ke lapisan terakhir dan bila warna permukaannya menjadi coklat,tutup tin kuih dengan sebarang tudung periuk foil dan segera buka oven biasa dengan kepanasan 120 darjah ,bakar lagi selama 10 minit.Apabila sudah masak,keluarkan dan buka tutupnya,biarkan sejuk baru boleh di potong.



Ayam Penyet

Bahan2nya:
1 1/2 kg peha ayam (kira2 6 keping ,jangan buang kulitnya,cuci bersih dan toskan)
1500ml air
3 batang serai,bahagian putihnya sahaja dititik
3 hiris lengkuas dititik
6 biji bawang putih dihiris
1 sudu makan ketumbar ,ditumbuk kasar dengan 1/2 sudu makan jintan halus(jintan putih)
1 ibu jari halia dititik
4 helai daun salam
4 sudu makan rata gula tanjung
2 sudu makan rata garam

Peraturannya:
Masukkan semua bahan ke dalam periuk,kecuali ayam.Gaul rata dan rasa.Jika kurang garam,tambah sedikit lagi.Setelah puas hati dengan rasanya,barulah dimasukkan ayam.Tentukan bahawa airnya cukup2 menutup ayam.Jika kurang,tambah sedikit lagi.Tenggekkan periuk di atas dapur dengan api yang sederhana besarnya.Masak ayam sehingga mendidih di antara 15 dengan 20 minit.Setelah mendidih,matikan api.Keluarkan kepingan ayam dan masukkan di dalam tapis.Biarkan sehingga ia benar2 sejuk.
Sementara menantikan ayamnya sejuk,tapis air rebusan ayam.Air yang jernih diketepikan untuk dibuat sup.Ketumbar dan jintan halus harus dikeluarkan dan digaul rata dengan kepingan ayam.
Ayam yang sudah direbus,sebaik2nya disimpan semalaman di dalam peti sejuk.Masukkan sedikit air rebusan di dalam ayam tadi.Goreng ayam ini pada keesokan hari.Tetapi boleh juga digoreng bila kepingan ayam ini sudah betul2 sejuk.Goreng dengan minyak yang banyak sehingga masak dan garing.Sajikan dengan sup asam,nasi serta tahu dan tempeh goreng,kangkung rebus kering dan sambal lada padi.

AbOuT FoOd PoIsOnInG

In most cases of foodborne illness (food poisoning), symptoms resemble intestinal flu and last a few hours to several days. But in cases of botulism, or when food poisoning strikes infants, the ill, the elderly, or those with compromised immune systems, life-threatening complications can result.

Microscopic organisms that cause foodborne illness are everywhere-in the air, soil, water, and in human and animal digestive tracts. Most are capable of growing undetected in food because they do not produce an "off" odor, color, or texture. The only way these microbes can be prevented from causing human illness is by handling and storing food safely.

Bacteria

SALMONELLA

Disease: Salmonellosis

Source: Spread when contaminated food (meat, poultry, eggs) is eaten raw or undercooked. Also, when cooked food comes in contact with contaminated raw food, or when an infected person prepares food.

Symptoms (after eating): Onset: 6-48 hours; nausea, fever, headache, abdominal cramps, diarrhea, and vomiting lasting 2-7 days. Can be fatal to infants, the elderly, the infirm, and the immune-compromised.

Prevention: Separate raw foods from cooked foods. Thoroughly cook meat, poultry, and eggs. Consume only pasteurized milk, dairy products, and egg nog. Don't leave food at room temperature over 2 hours. Refrigerate below 40 degrees F.

STAPHYLOCOCCUS AUREUS

Disease: Staph

Source: Carried by people on skin, in boils, pimples, and throat infections; spread when carriers handle food. Staph bacteria produce toxins (poisons) at warm temperatures. Meat, poultry, salads, cheese, eggs, custards, and cream-filled desserts are susceptible foods.

Symptoms (after eating): Onset: 1-8 hours; vomiting, diarrhea, nausea, and abdominal cramps lasting 1-2 days. Rarely fatal.

Prevention: Cooking won't destroy staph poison, so practice good personal hygiene and sanitary food handling. Don't leave perishable food unrefrigerated over 2 hours. For quick cooling, place hot food in small containers no more than 4 inches deep; cover when cool and refrigerate.

CLOSTRIDIUM BOTULINUM

Disease: Botulism

Source: Most common in low acid foods canned improperly at home. The presence of these bacteria or their poisons is sometimes signaled by clear liquids turned milky, cracked jars, loose or dented lids, swollen or dented cans, or an "off" odor. Recently, botulism has also been associated with low oxygen cooked foods (i.e. foil wrapped; vacuum packaged) which have been held at room temperatures for long periods of time.

Symptoms (after eating): Onset: 4-72 hours; nervous system disturbances such as double vision, droopy eyelids, trouble speaking, swallowing, breathing. Untreated botulism can be fatal. If you or a family member have botulism symptoms, get medical help immediately. Then call health authorities.

Prevention: Carefully examine canned goods (particularly those canned at home), and don't use any canned goods showing danger signs. Also, cook and reheat foods thoroughly, keep cooked foods hot (above 140 degrees F) or cold (below 40 degrees F) and divide large portions of cooked food into smaller portions for serving and cooling.

CLOSTRIDIUM PERFRINGENS

Disease: Perfringens food poisoning

Source: "Buffet germ" that grows rapidly in large portions of food that cool slowly. It grows in chafing dishes which may not keep food sufficiently hot and in the refrigerator if food is stored in portions too large to cool quickly.

Symptoms (after eating): Onset: 8-24 hours; diarrhea, gas pains, nausea, and sometimes vomiting lasting only a day. Usually mild, but can be serious in ulcer patients, the elderly, ill, or immune-compromised.

Prevention: Keep food hot (above 140 degrees F) or cold (below 40 degrees F). Divide bulk cooked foods into small portions for serving and cooling. Reheat leftovers to at least 165 degrees F. Take special care with poultry, stew, soup, gravy, and casseroles.

CAMPYLOBACTER JEJUNI

Disease: Campylobacteriosis

Source: Contracted from untreated drinking water, infected pets, and when contaminated meat, poultry, milk, or shellfish is eaten raw or undercooked. Symptoms (after eating): Onset: 2-10 days; severe diarrhea (possibly bloody), cramps, fever, and headache lasting 1-10 days.

Prevention: Don't drink untreated water or unpasteurized milk. Wash hands, utensils and surfaces that touch raw poultry or meat. Thoroughly cook meat, poultry, and seafood.

LISTERIA MONOCYTOGENES

Disease: Listeriosis

Source: Common in nature, food processing environments, and intestinal tracts of humans and animals. Spread in untreated water, unpasteurized milk and dairy products, raw meat and seafood, plus raw vegetables fertilized with infected manure.

Symptoms (after eating): Onset: 2-30 days. Adults can develop fever, chills, and intestinal flu-like symptoms. Infants may vomit, refuse to drink, or have trouble breathing. Possible complications-meningitis, meningo-encephalitis, blood poisoning, spontaneous abortion, stillbirths. Rare, but can be fatal. Pregnant women, newborns, the elderly, infirm, and immune-compromised are most at risk.

Prevention: Avoid raw milk and cheese made from unpasteurized milk. Follow keep refrigerated labels, observe sell by and use by dates, and thoroughly reheat frozen or refrigerated processed meat and poultry products before eating.

SHIGELLA BACTERIA

Disease: Shigellosis

Source: Spread when human carrier with poor sanitary habits handles liquid or moist food that is not thoroughly cooked afterwards. Shigella multiply at room temperature. Susceptible foods include poultry, milk and dairy products, salads, and other foods that require a lot of mixing and handling and no further heat treatment.

Symptoms (after eating): Onset: 1-7 days; abdominal pain, diarrhea, fever, sometimes vomiting, and blood, pus or mucus in stool; lasts 5-6 days. Most serious in infants, the elderly, infirm, or immune-compromised.

Prevention: Practice good personal hygiene and sanitary food handling (wash hands thoroughly and frequently). Also, avoid leaving perishable foods unrefrigerated over 2 hours and cook food thoroughly (reheat to at least 165 degrees F). Do not prepare food when ill with diarrhea or vomiting.

ESCHERICHIA COLI O157:H7

Disease: Hemorrhagic colitis

Source: Serotype 0157:H7 toxin contracted by drinking water which contains raw sewage (usually during travel). Also, can occur in raw or rare ground beef and unpasteurized milk.

Symptoms (after eating): Onset: 3-4 days; severe abdominal cramps followed by diarrhea (often bloody), nausea, vomiting, fever lasting to 10 days. May require hospitalization. Possible complication-Hemolytic Uremic Syndrome (HUS), a urinary tract infection capable of causing kidney failure in children.

Prevention: Don't drink untreated water or unpasteurized milk. Thoroughly cook food and reheat it to at least 165 degrees F. Don't leave perishable food unrefrigerated over 2 hours.

Viruses

HEPATITIS A

Disease: Infectious hepatitis

Source: Contracted when shellfish, harvested from water polluted by raw sewage, is eaten raw. Also spread by human carriers who prepare and serve uncooked food.

Symptoms (after eating): Onset: 14-50 days; fatigue, fever, nausea, vomiting, abdominal cramps, appetite loss, followed by liver enlargement, jaundice, and darkened urine. May cause liver damage and death.

Prevention: Avoid untreated drinking water and cook shellfish thoroughly. Also, practice good personal hygiene, handle all foods in a sanitary manner, and keep raw and cooked foods separated.

NOROVIRUSES

Disease: Viral gastroenteritis

Source: A group of viruses contracted when contaminated shellfish is eaten raw or partially cooked. Also, spread by infected people who prepare food when they are ill with these viruses.

Symptoms (after eating): Onset: 24-48 hours; diarrhea, vomiting, nausea, abdominal cramps, fever, chills, and body aches.

Prevention: Cook shellfish thoroughly. Practice good personal hygiene and handle food in sanitary manner. Do not prepare or serve food when ill with diarrhea or vomiting.

Molds

MYCOTOXINS

Disease: Mycotoxicosis

Source: Many foods are susceptible to a wide variety of molds. Some mycotoxins (poisons produced by molds) can be harmful if consumed in large amounts. When it occurs, mycotoxicosis is usually traced back to beans, peanuts, corn, and other grains that have been stored in warm moist places.

Symptoms (after eating): May cause liver and/or kidney disease. (This depends on the amount of mycotoxin and length of exposure.)

Prevention: Store foods properly, and check for visible mold and "off" color, odor, or texture. Discard contaminated food and clean container or storage area. (Hard cheeses, salami, or dry cured country ham may be salvaged by cutting out an inch of product on all sides and below the moldy area.)

Bacteria, Viruses, Molds

Protozoa exist in the intestinal tract of humans and are expelled in feces. Contamination of foods can occur when sewage is used to enrich garden or farm soil, and as a result of hand-to-food contact during food preparation. Chief sources are untreated water and foods that require much handling. Giardiasis and Amebiasis (Amoebic Dysentary) are human diseases caused by protozoa. Symptoms include diarrhea, abdominal pain, nervousness, loss of weight, and fatigue. Anemia may also be present. Illness can be prevented by sanitary handling of foods, avoidance of raw fruits and vegetables in areas where the protozoa are common, and proper sewage disposal.

About Bacteria, Viruses, Molds

Organisms that depend on nutrients from a living host to complete their life cycle are called parasites. Trichinosis and Toxoplasmosis are two human diseases caused by parasites. The source of Trichinosis is undercooked pork or game infected by Trichinella spiralis larvae. Thorough cooking kills the larvae. Fecal waste from infected cats is the source of Toxoplasmosis. It is prevented by sanitary food handling practices and thorough cooking of poultry and meat (particularly lamb and pork). Because newborns are at greatest risk, pregnant women should wash hands thoroughly after petting cats and avoid changing cat litter boxes.

SuPeR ReCiPiEs FoR SuPeR FoOdS

Delicious ways to get the power foods your body needs

There are some powerfully protective and health-promoting nutrients that we know about these days. Can you say lycopene, carotenoids, or vitamin C?

Some are vitamins or minerals, some are phytochemicals, and some are things that aren't even digested (soluble and insoluble fibers). And there are certain foods that -- because they contain impressive amounts of several powerhouse nutrients -- just seem to be "super" foods.

We aren't talking about spending money on megavitamin supplements or exotic plant extracts. If we map the food sources for all these super-nutrients, we find a clearly marked path toward certain fruits and vegetables, along with other plant foods like beans and whole grains.

But frankly, most people probably won't heed these life-enhancing suggestions if it means significantly changing what, where, or how they eat. Many people would rather pop a pill and call it a day. I hear it all the time. People say to me: "Just tell me what to take."

So let's get some inspiration going by proclaiming this Super-Foods Week -- and it's all about pumping particularly protective foods into your daily diet.

These foods are so chock full of protective nutrients and energy-boosting vitamins that eating them is almost like taking a vitamin supplement -- but better. The great part about these super-foods is that they come with a nature-made balance of nutrients, phytochemicals, and fiber. There are probably all sorts of health benefits to these components that we haven't even discovered yet. Just this month, the Journal of Nutrition published a study indicating that a phytochemical found in spinach may help protect against prostate cancer.

I've got my own mental list of what I would pick as the top 10 or 15 super-foods, but I was curious to find out what foods would make the lists of people who work for top nutrition organizations and health newsletters.

Melanie Polk, RD, director of nutrition education for the American Institute for Cancer Research, stresses the importance of eating a large variety of plant foods. But she was able to help me in my quest for the top 10 super-foods.

Calling on what she has read recently about various nutrients and cancer prevention, she gave me this list off the top of her head:

• Broccoli
• Sweet potatoes
• Beans of all types
• Kale (or other leafy greens like spinach)
• Red bell peppers
• Tomatoes, raw or cooked
• Whole wheat (or other whole grains like quinoa or bulgur)
• Oats
• Apples
• Berries

(Polk also noted that kiwi and cantaloupe would make her top 20 list)

The Environmental Nutrition Newsletter, meanwhile, named these 15 foods as "super foods for super health" in its April 2004 issue (listed alphabetically):

• Avocados
• Blueberries
• Brazil nuts
• Broccoli
• Butternut squash
• Edamame
• Flaxseed
• Kale
• Kiwi
• Lentils
• Onions
• Quinoa
• Sardines
• Tomatoes
• Yogurt

Did you see some things on the lists that you like? We'll help you get started today with three super-nutritious recipes, all of which contain several of the super-foods listed above.

Power Minestrone

Journal as: 1 cup hearty stew, chili, starches soup

5 cups low-sodium beef broth (canned or from a packet reconstituted with water)
3 carrots, diced
3 large outer stalks of celery, sliced on a diagonal
1 onion, chopped
3 to 4 cloves garlic, minced, or pressed
1 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/4 teaspoon pepper
15-ounce can red kidney beans, drained and rinsed (or use Great Northern beans)
15-ounce can Italian-style stewed tomatoes (or use regular stewed tomatoes)
2 cups zucchini, halved lengthwise and sliced
1/2 cup whole-wheat or part whole-wheat macaroni (or similar pasta)
4 tablespoons freshly grated Parmesan cheese (optional)

• In a large saucepan, combine broth, carrot, celery, onion, garlic, basil, oregano, and pepper. Bring to a boil; reduce heat. Cover; simmer for 15 minutes.
• Stir in beans, tomatoes, zucchini, and macaroni. Return to boiling; cover and reduce heat to simmer. Cook 10 minutes more or until vegetables are tender.
• Ladle into serving bowls and sprinkle Parmesan cheese over each if desired.

Yield: 5 servings.

Per serving: 228 calories, 13.5 g protein, 38.5 g carbohydrate, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 10.5 g fiber, 618 mg sodium (if using less-sodium beef broth). Calories from fat: 9%.

Nutrients: 161% Daily Value for vitamin A, 44% DV for vitamin C, 20% DV for selenium, 48% DV for folic acid.

Roasted Garlic & Chicken in Foil

Journal as: 1 serving lean meat with 1 teaspoon fat + 1 cup vegetables without added fat

Canola or olive oil nonstick cooking spray
2 boneless, skinless chicken breasts
Black pepper to taste
Seasoning salt to taste (optional)
2 teaspoons olive oil
6 garlic cloves, peeled
1/2 onion, sliced thin
1 1/2 medium sized carrots (or 1 large), sliced thin
1 medium potato, peeled and sliced thin (or use a sweet potato)
1 tomato, sliced
1 teaspoon dried chervil or other herb of your choice
2 tablespoons dry white wine, champagne, apple juice, or chicken broth

• Preheat oven to 350 degrees. Put a 2 1/2-foot-long piece of foil in a 9 x 13-inch baking pan. Coat top of foil with nonstick cooking spray.
• Lay chicken breasts in the middle of foil. Sprinkle tops with pepper and seasoning salt to taste, if desired. Put olive oil in a small cup. Peel garlic cloves and dip in oil. Drop 3 garlic cloves evenly over each chicken breast.
• Lay onion slices over the chicken. Spread carrots, then potato slices, over the top. Top with tomato slices.
• Sprinkle each piece with chervil. Drizzle remaining olive oil over the chicken, then drizzle with wine.
• Fold foil over to wrap chicken and vegetable mixture well. Bake for 1 hour or until done. Cut into center of chicken to make sure chicken is cooked through.
• To serve, make sure every portion has a chicken breast and a sampling of the various vegetables. Drizzle some of the juices over the top.
• 
  
• 
  

To double this recipe, make two foil-wrapped chicken-and-vegetable packages. They will both fit in the 9 by 13-inch baking pan and will still bake for 1 hour.

Yield: 2 servings.

Per serving: 321 calories, 31 g protein, 33 g carbohydrate, 6.5 g fat, 68 mg cholesterol, 4 g fiber, 110 mg sodium (seasoning salt is optional). Calories from fat: 19%.

Nutrients: 196% Daily Value for vitamin A, 57% DV for vitamin C, 23% DV for vitamin E, 53% DV for selenium, 20% DV for folic acid.

Deluxe Spinach Salad

Journal as: 1 1/2 cups vegetables without added fat + 1/4 cup legumes without added fat + 1 ounce low-fat cheese + 1 ounce moderate-fat meat without added fat + 1 teaspoon oil
OR
1 small side salad, mixed

Salad:
2 cups Roma tomatoes, chopped
1 red or yellow bell pepper, seeded and finely chopped
15-oz can red kidney beans, rinsed and drained (1 3/4 cup)
6 green onions, sliced or chopped
6 oz. bottle artichoke hearts in water
2 1/4-oz. can sliced black olives, drained (optional)
1 cup fresh basil leaves, washed and patted dry (tear large leaves in half)
10 cups fresh spinach leaves, washed and patted dry (tear large leaves in half)
3 tablespoons grated Parmesan cheese
5 strips Louis Rich Less Fat Turkey Bacon, cooked over low heat until crisp, then crumbled

Balsamic Dijon Dressing:
1/4 cup balsamic vinegar (or red wine vinegar)
1 tablespoon honey
2 tablespoons low-fat or light mayonnaise
1 1/2 teaspoons Dijon-style mustard
1 tablespoon olive oil
1/2 teaspoons pepper
1 large or 2 small garlic cloves, pressed or minced

• In a bowl, toss tomatoes, bell pepper, beans, onions, artichoke hearts, and olives if desired. Refrigerate until needed.
• In small food processor, blender, or with a whisk in a bowl, mix dressing ingredients and blend until smooth. Refrigerate until needed.
• Right before serving, toss tomato-bean mixture with basil and spinach leaves. Drizzle with dressing (you may want to reserve a small amount of dressing in case someone wants to add more at the table). Sprinkle Parmesan cheese and turkey bits over the top.
• 
  

Yield: 5 servings.

Per serving: 229 calories, 12.5 g protein, 31.5 g carbohydrate, 7.5 g fat, 1.9 g saturated fat, 15.5 mg cholesterol, 12 g fiber, 558 mg sodium. Calories from fat: 28%.

Nutrients: 116% Daily Value for vitamin A, 144% DV for folic acid, 134% DV for vitamin C, 38% DV for vitamin E, 39% DV for iron, 45% DV for magnesium, 51% DV for potassium.

EaTiNg FoR A HeAlThY HeArT

Eat Healthy to Help Prevent Heart Disease

What kill people most? Heart disease. It’s the No.1 cause of death in the world.

You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:

• less fat
• less sodium
• fewer calories
• more fiber.
• 
  

Eat less Fat

Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat less Sodium

Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.

Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat fewer Calories

When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat more Fiber

Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

Diet Tips for a Healthy Heart

• Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
• Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Choose a diet moderate in salt and sodium.
• Maintain or improve your weight.
• Eat plenty of grain products, fruits, and vegetables.
• 
  

Instead of:	Do This:
whole or 2 percent milk, and cream	use 1 percent or skim milk
fried foods	eat baked, steamed, boiled, broiled, or microwaved foods
lard, butter, palm, and coconut oils	cook with unsaturated vegetable oils, such as corn, olive, canola, safflower, sesame, soybean, sunflower, or peanut
fatty cuts of meat, such as prime rib	eat lean cuts of meat or cut off the fatty parts
one whole egg in recipes	use two egg whites
sour cream and mayonnaise	use plain low-fat yogurt, low-fat cottage cheese, or low-fat or “light” sour cream
sauces, butter, and salt	season vegetables with herbs and spices
regular hard and processed cheeses	eat low-fat, low-sodium cheeses
salted potato chips and other snacks	choose low-fat, unsalted tortilla and potato chips and unsalted pretzels and popcorn

Read the Food Label

The food label can help you eat less fat and sodium, fewer calories, and more fiber.

Look for certain words on food labels. The words can help you spot foods that may help reduce your chances of getting heart disease. The FDA has set rules on how these words can be used. So, if the label says “low-fat,” the food must be low in fat.

Look at the side or back of the package. Here, you will find “Nutrition Facts.” Look for these words:

• Total fat
• Saturated fat
• Cholesterol
• Sodium.

Look at the % Daily Value listed next to each term. If it is 5% or less for fat, saturated fat, cholesterol, and sodium, the food is low in these nutrients.

That’s good. It means the food fits in with a diet that may help reduce your chances of getting heart disease.

Tips for Losing Weight

• Eat smaller portions.
• Avoid second helpings.
• Eat less fat by staying away from fried foods, rich desserts, and chocolate candy. Foods with a lot of fat have a lot of calories.
• Eat more fruits and vegetables.
• 
  

Eating for a Healthy Heart

You can lower your chances of getting heart disease. One way is through your diet.

Remember:

• Eat less fat and sodium.
• Reduce your calories if you’re -over--weight.
• Eat more fiber.
• Eat a variety of foods including plenty of bread, rice, cereal, fruit and vegetables.
• If you drink beer, wine, or other alcoholic beverages, do so in moderation.
• 
  

Some Other Things You Can Do

Ask your doctor to check your cholesterol level. This is done with a blood test. The test will show the amount of cholesterol in your blood with a number. Below 200 is good. The test will also show the amount of “good” and “bad” cholesterol. Your doctor can tell you more about what these numbers mean.

If your cholesterol is high, your doctor may suggest diet changes, exercise, or drugs to bring it down.

Regular exercise–such as walking, swimming, or gardening–can help you keep your weight and cholesterol down.

FoOdS ThAt CaN CaUsE DiAbEtEs

Obesity and type 2 diabetes are both on the rise. At the same time, people in the U.S. are drinking more soft drinks. Recent studies show a link between the sugar-sweetened drinks that children drink and their risk of obesity.

Researchers wanted to know if the same link exists in adult women. Also, they wanted to know if drinking more sugar-sweetened drinks increases women's risk of getting type 2 diabetes.

Who was studied?

In all, 51,603 women were studied. None of them had diabetes when the study began. They were followed for 8 years.

How was the study done?

Researchers asked these women for diet and body weight information in 1991, 1995, and 1999.

They asked participants how much soda they drank and what kind: sugar-sweetened ("regular") or diet. They also asked how much fruit punch and fruit juice they drank. Researchers determined who drank more of these beverages and who cut down on them as the study went on.

Women who were diagnosed with diabetes during the study years reported this to the researchers.

What did the researchers find?

Women who drank more sugar-sweetened soft drinks as the study went on gained the most weight. Women who cut down on soft drinks as the study went on gained less weight.

Women who drank more soft drinks from 1991 to 1995 gained an average of 17.6 pounds by the end of the study. Women who cut down on soft drinks gained an average of 6.2 pounds.

Researchers found the opposite results for diet soft drinks. Women who drank more diet soft drinks as the study went on gained less weight than women who cut down on diet soft drinks.

Women who drank more fruit punch as the study went on gained more weight than those who cut down on fruit punch.

Participants reported 741 new cases of type 2 diabetes during the study. Drinking more sugar-sweetened soft drinks was linked to higher risk of diabetes.

Drinking more fruit punch was also linked to higher risk of diabetes. Drinking more fruit juice was not linked to diabetes risk.

What were the limitations of the study?

Participants reported their own body weights. It may be that some of the weights were incorrect and that weight gain figures were too low. Drink consumption was based on memory, which may not be accurate.

Standards for defining diabetes changed in 1997. Going by the latest standards, the figures for new cases of diabetes may have been too low.

What are the implications of the study?

People should cut down on sugar-sweetened beverages to prevent obesity and type 2 diabetes.

IrRiTaBlE BoWeL SyNdRoMe

What is IBS?

Irritable bowel syndrome, or IBS, is a problem that affects mainly the bowel,* which is also called the large intestine. The bowel is the part of the digestive system that makes and stores stool. The word syndrome means a group of symptoms. IBS is a syndrome because it can cause several symptoms. For example, IBS causes cramping, bloating, gas, diarrhea, and constipation.

*Linked terms are defined in the glossary.

IBS is not a disease. It's a functional disorder, which means that the bowel doesn't work as it should.

With IBS, the nerves and muscles in the bowel are extra-sensitive. For example, the muscles may contract too much when you eat. These contractions can cause cramping and diarrhea during or shortly after a meal. Or the nerves can be overly sensitive to the stretching of the bowel (because of gas, for example). Cramping or pain can result.

IBS can be painful. But it does not damage the bowel or cause any other diseases.

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Does stress cause IBS?

Emotional stress will not cause a person to develop IBS. But if you already have IBS, stress can trigger symptoms. In fact, the bowel can overreact to all sorts of things, including food, exercise, and hormones.

Foods that tend to cause symptoms include milk products, chocolate, alcohol, caffeine, carbonated drinks, and fatty foods. In some cases, simply eating a large meal will trigger symptoms.

Women with IBS often have more symptoms during their menstrual periods.

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What are the symptoms of IBS?

The main symptoms of IBS are

• crampy pain in the stomach area (abdomen)
  
  
• painful diarrhea or constipation
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Most people have either diarrhea or constipation, but some people have both.

Other symptoms are

• mucus in the stool
  
  
• swollen or bloated abdomen
  
  
• the feeling that you have not finished a bowel movement
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How is IBS diagnosed?

The doctor will suspect that you have IBS because of your symptoms. But the doctor may do medical tests to make sure you don't have any other diseases that could cause the symptoms.

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Medical Tests for IBS

• Physical exam
  
  
• Blood tests
  
  
• X ray of the bowel: This x-ray test is called a barium enema or lower GI (gastrointestinal) series. Barium is a thick liquid that makes the bowel show up better on the x ray. Before taking the x ray, the doctor will put barium into your bowel through the anus.
  
  
• Endoscopy: The doctor inserts a thin tube into your bowel. The tube has a camera in it, so the doctor can look at the inside of the bowel to check for problems.
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What is the treatment?

IBS has no cure, but you can do things to relieve symptoms. Treatment may involve

• diet changes
• medicine
• stress relief

You may have to try a combination of things to see which works best for you.

Diet Changes

Some foods make IBS worse.

Here are some foods that may cause symptoms:

• fatty foods like french fries
• milk products like cheese or ice cream
• chocolate
• alcohol
• caffeine (found in coffee and some sodas)
• carbonated drinks like soda

These foods may make IBS worse.

If certain foods cause symptoms, you should eat less of them or stop eating them.

To find out which foods are a problem, write down this information:

• what you eat during the day
  
  
• what symptoms you have
  
  
• when symptoms occur
  
  
• what foods always make you feel bad
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Take your notes to the doctor to see if you should stop eating certain foods.

Some foods make IBS better.

Fiber reduces IBS symptoms—especially constipation—because it makes stool soft, bulky, and easier to pass. Fiber is found in bran, bread, cereal, beans, fruit, and vegetables.

Here are some examples of foods with fiber:

Fruits	Vegetables	Breads, cereals, and beans
Apples Peaches	Broccoli, raw Cabbage Carrots, raw Peas	Kidney beans Lima beans Whole-grain bread Whole-grain cereal

Add foods with fiber to your diet a little at a time to let your body get used to them. Too much fiber all at once might cause gas, which can trigger symptoms in a person with IBS.

Besides telling you to eat more foods with fiber, the doctor might also tell you to get more fiber by taking a fiber pill or drinking water mixed with a special high-fiber powder.

How much you eat matters, too.

Large meals can cause cramping and diarrhea in people with IBS. If this happens to you, try eating four or five small meals a day. Or, have your usual three meals, but eat less at each meal.

Medicine

If necessary, the doctor might give you medicine to help with symptoms:

• laxatives: to treat constipation
  
  
• antispasmodics: to slow contractions in the bowel, which helps with diarrhea and pain
  
  
• antidepressants: to help those who have severe pain
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You must follow your doctor's instructions when you use these medicines. Otherwise, you could become dependent on them.

Stress Relief

Does stress trigger your symptoms? Learning to reduce stress can help. With less stress, you may find that you have less cramping and pain. Also, you may find it easier to manage your symptoms.

Meditation, exercise, and counseling are some things that might help. You may need to try different activities to see what works best for you.

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Points to Remember

• IBS is a functional disorder in which the bowel doesn't work as it should.
  
  
• IBS can cause cramping, bloating, gas, diarrhea, and constipation.
  
  
• IBS doesn't damage the bowel.
  
  
• The doctor will diagnose IBS based on your symptoms. You might have some medical tests to rule out other diseases.
  
  
• Stress doesn't cause IBS, but it can trigger symptoms.
  
  
• Fatty foods, milk products, chocolate, caffeine, carbonated drinks, and alcohol can trigger symptoms.
  
  
• Eating foods with fiber and eating smaller meals can reduce symptoms.
  
  
• Treatment for IBS may include medicine, stress relief, or changes in eating habits.

RaDiAtIoN,MiCrOwAvEs AnD CaNcEr

What is radiation? Could the radiation used in a microwave oven cause cancer?

Microwave ovens don’t make foods radioactive. They just heat them. If you use a microwave oven in the correct way there is no known harmful effect on humans. But people still tend to worry. Understanding the different types of radiation may help to reassure you that cooking in a microwave is not dangerous and won’t cause cancer.



Radiation is the release of energy from any source. There are many different sources of energy around us. For example, our bodies give off heat, which is a form of energy. There is also energy released from everyday things such as

• Household electrical appliances
• Heaters
• The sun and
• X-ray machines

Not all radiation is harmful. It depends on the type of radiation and how much exposure to it you have. There are several types of radiation. All of which can be grouped under either

• Ionising Radiation or Non-Ionising Radiation
  

Ionising radiation

This is what most people mean when they talk about ‘radiation’. This type of radiation is made of high-energy waves. It is quite a complicated process. But the end result is the energy can get into cells and chemically change the way the cell works. This is called ionisation. As we know from medical tests, very small amounts of ionising radiation don’t do us too much harm. But too much can cause burns, radiation sickness and cancer.



The genetic material of a cell (known as DNA) is very sensitive to ionising radiation. DNA is a code of all the genes that carry the instructions for how our body works and its characteristics. For example, there is a gene to tell the body to have brown hair or blue eyes.



Ionising radiation can change a cell’s DNA. If this happens, then that cell’s inbuilt instructions about how to live and grow are jumbled about. It is then possible for the cell to do something very different from what it's been programmed to do. For example, it may become cancerous and keep reproducing in an uncontrolled way. This could take years to happen but it still means that a cancer may eventually develop.





Ionising radiation can damage any cell in the body. But it all depends on how much radiation the cell gets. There are 3 main types of ionising radiation that you may be exposed to. Too much of any of them can harm the body. They are

• Natural Background Radiation
  
• Medical Radiation and Non- Medical Radiation
  

Natural background radiation

We are constantly being exposed to ionising radiation from natural sources. It comes from

• Radioactive substances in the soil
• Radioactive gases given off from the earth such as radon
• Very small amounts of radioactivity in the body
• Cosmic rays from the solar system (the sun, stars and outer space)

Medical radiation

The use of radiation in medicine includes

• Diagnostic radiology which includes using X-ray machines to get pictures of the inside of the body
• Nuclear medicine which involves drinking a radioactive substance or injecting it into the body to help with diagnosing or treating diseases and
• Radiotherapy which uses high energy rays to kill cancer cells

Non-medical radiation

This includes nuclear radiation that comes from previous nuclear weapon explosions or accidents throughout the world, such as that at Chernobyl.

Non-ionising radiation

Non-ionising radiation has enough energy to move things around inside a cell but not enough to change cells chemically. The radiation from a microwave oven is non-ionising. Other examples include

• Ultraviolet rays from the sun or sunbeds
• Electromagnetic fields
• Radio waves
• Radiation waves given off from household electrical appliances, heaters, mobile phones with or without headsets and computers and their screens

The only type of non-ionising radiation that we know can cause cancer is over exposure to ultraviolet rays, which causes skin cancer.



There is research going on into other types of ionising radiation and any possible link to cancer. There is information on CancerHelp UK into the investigation of cancer risk and electromagnetic fields, mobile phones and computer screens.



As far as microwave ovens go, we do understand how they heat food.
The radiation they produce is absorbed by water molecules in the food. This causes the water molecules to vibrate and produces heat, which cooks the food. Any modern day microwave oven in good condition is perfectly safe as long as you follow the instructions for use.



Studies have looked at the possible link between microwave ovens and cancer. Some results suggest there may be a link but other studies haven’t been able to prove this at all. Most experts say that microwave ovens don’t give off enough energy to damage the genetic material (DNA) in cells so they can’t cause cancer.



Although microwaves are safe to use it is important to point out that cooking in them can affect the nutritional value of some foods, for example, fruit and vegetables. But nutrients are lost when heating foods in any way - boiling, grilling, frying or even steaming. The Food Standards Agency (an independent food safety watchdog set up by the Government) say that the amount of nutrients lost when cooking with a microwave is the same as with other cooking methods. The best way to cook fruit and vegetables is to use as little water as possible (steaming) and not to over cook them. This will preserve as many nutrients as possible.