Ask the Internet How Are You Changing Your Eating Habits

Sweet readers! How have you been? Were slowly approaching full-swing mode here at CHG, and should resume our regularly scheduled program soon. (As it turns out, new marriage + new pet + new job as Food Editor of Grandparents.com + new apartment + holidays in three different, non-adjacent states = not conducive to blogging.)



From Flickrs Mike_Fleming



In the meantime, Id love to hear from you on this lovely question:

Q: How are you changing your eating habits for 2011? Will you be cooking more? Buying less processed food? Going on an Monte Cristo binge for the entire month of February? (*coughs* *raises hand*) Do tell.

A: Personally, the year will begin with a massive effort to re-normalize my relationship with food. My all-cake diet will come to an end. Ill resume eating vegetables again. The bajillion dollars Ive been blowing on office lunches will dwindle down to zip.

After that ... Im not sure. Maybe Ill try some crazy bean recipes? Or work with the slow cooker a bit more often? Or just drink. That works.

How about you guys? The comment section, she is open.

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

The Importance Of Eating Your Greens

Eating your greens may be even more important that previously thought, with the discovery that an immune cell population essential for intestinal health could be controlled by leafy greens in your diet.

The immune cells, named innate lymphoid cells (ILCs), are found in the lining of the digestive system and protect the body from bad bacteria in the intestine. They are also believed to play an important role in controlling food allergies, inflammatory diseases and obesity, and may even prevent the development of bowel cancers.

Dr Gabrielle Belz, Ms Lucie Rankin, Dr Joanna Groom and colleagues from the Walter and Eliza Hall Institutes Molecular Immunology division have discovered the gene T-bet is essential for producing a population of these critical immune cells and that the gene responds to signals in the food we eat.

Dr Belz said the research team revealed T-bet was essential for generating a subset of ILCs which is a newly discovered cell type that protects the body against infections entering through the digestive system. "In this study, we discovered that T-bet is the key gene that instructs precursor cells to develop into ILCs, which it does in response to signals in the food we eat and to bacteria in the gut," Dr Belz said. "ILCs are essential for immune surveillance of the digestive system and this is the first time that we have identified a gene responsible for the production of ILCs."

The research was published in the journal Nature Immunology.

Dr Belz said that the proteins in green leafy (cruciferous) vegetables are known to interact with a cell surface receptor that switches on T-bet, and might play a role in producing these critical immune cells. "Proteins in these leafy greens could be part of the same signalling pathway that is used by T-bet to produce ILCs," Dr Belz said. "We are very interested in looking at how the products of these vegetables are able to talk to T-bet to make ILCs, which will give us more insight into how the food we eat influences our immune system and gut bacteria."

ILCs are essential for maintaining the delicate balance between tolerance, immunity and inflammation. Ms Rankin said the discovery had given the research team further insight into external factors responsible for ILC activation. "Until recently, it has been difficult to isolate or produce ILCs," Ms Rankin said. "So we are very excited about the prospect for future research on these cells which are still poorly understood."

ILCs produce a hormone called interleukin-22 (IL-22), which can protect the body from invading bacteria, Dr Belz said. "Our research shows that, without the gene T-bet, the body is more susceptible to bacterial infections that enter through the digestive system. This suggests that boosting ILCs in the gut may aid in the treatment of these bacterial infections," she said.

ILCs help to maintain a healthy environment in the intestine by promoting good bacteria and healing small wounds and abrasions that are common in the tissues of the gut. They may also have a role in resolving cancerous lesions. "The discovery of these immune cells has thrown open a completely new way of looking at gut biology," Dr Belz said. "We are just starting to understand how important these immune cells are in regulating allergy and inflammation, and the implications for bowel cancer and other gastrointestinal disorders such as Crohns disease," she said.

"Understanding the biology of ILCs and the genes that are essential for generating them will help us to develop methods of targeting these cells," Dr Belz said. "This might include boosting ILCs in situations where they may not be active enough, such as infections or some cancers, or depleting them in situations where they are overactive, such as chronic inflammatory disease," she said.

Eating more legumes lower heart disease risk

CEating more legumes (such as beans, chickpeas or lentils) as part of a low-glycemic index diet appears to improve glycemic control and reduce estimated coronary heart disease (CHD) risk in patients with type 2 diabetes mellitus (DM), according to a report of a randomized controlled trial published Online First by Archives of Internal Medicine, a JAMA Network publication.

Low glycemic index (GI) foods have been associated with improvement in glycemic control in patients with type 2 (DM) and have been recommended in many national DM guidelines, the authors write in the study background.

David J.A. Jenkins, M.D., of the University of Toronto and St. Michaels Hospital, Toronto, Canada, and colleagues conducted a randomized controlled trial of 121 patients with type 2 DM to test the effect of eating more legumes on glycemic control, serum (blood) lipid levels and blood pressure (BP).

Patients were randomized to either a low-GI legume diet that encouraged patients to increase eating legumes by at least one cup a day or to increase insoluble fiber by eating whole wheat products for three months. Changes in hemoglobin A1c (HbA1c) values were the primary outcome measure and calculated CHD risk score was the secondary outcome.

"In conclusion, legume consumption of approximately 190 g per day (1 cup) seems to contribute usefully to a low-GI diet and reduce CHD risk through a reduction in BP," the authors note.

The low-GI legume diet reduced HbA1c values by -0.5 percent and the high wheat fiber diet reduced HbA1c values by -0.3 percent. The respective CHD risk reduction on the low-GI legume diet was -0.8 percent, largely because of a greater relative reduction in systolic blood pressure on the low-GI legume diet compared with the high wheat fiber diet (-4.5 mm Hg), the study results indicate.

"These findings linking legume consumption to both improved glycemic control and reduced CHD risk are particularly important because type 2 DM is increasing most rapidly in the urban environments of populations in which bean intake has traditionally been high (e.g. India, Latin America, the Pima Indians of Arizona)," the authors conclude. "Support for the continued use of such foods in traditional bean-eating communities, together with their reintroduction into the Western diet, could theore be justified even if the effect on glycemia is relatively small, given the magnitude of the problem and the need for acceptable dietary options, especially those options that may also have a BP and cardiovascular advantage."

Healthy eating tip 7 Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily

Protein Rich Foods

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

 

benefits of eating artichokes

Benefits of Eating Artichokes

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benefits of eating artichokes

BENEFITS:

A good source of folate, vitamin C and potassium.

Low in calories, high in fiber.

DRAWBACKS:

May provoke allergic reactions in people sensitive to ragweed.

benefits of eating artichokes

Artichokesare called as vegetable, served either hot or cold; the globe artichokes are both a delicacy and a low calorie, nutritious vegetable. Actually globe artichokes are the flower bud of a large, thistle like plant, with only a few edible portions, the heart and the tender, fleshy portion at the best of the tough outer leaves. To prepare fresh artichokes, the thorny top and leaf tips are trimmed away, and the vegetable is then boiled, steamed or baked. Artichokes can be served in many ways, but one of the most popular is to dip the edible portion of the leaves in a sauce. It’s this sauce that determines whether an artichoke is a healthful treat or a high calorie indulgence. High fat sauces like Hollandaise and melted butter are traditional favorites a more healthful choice is lemons juice with a dash of olives oil.

A large artichoke provides 15% of the daily requirements of folate and vitamin C, 300 mg of potassium and about 2g of fiber. Artichokes contain cynarin, a chemical said to improve liver function and possibly lower blood cholesterol, but these claims are unproven, also lacking proof are claims that artichokes lower blood sugar and stimulate bile flow. Artichokes are members of the sunflower, or compositae, family. People allergic to ragweed pollen may react to artichokes, because of cross reacting antigens that respond to both allergens.  

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benefits of eating cabbage

Benefits of Eating Cabbage

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Benefits of eating cabbage

BENEFITS:

• An excellent source of vitamin C.
• Low in calories and high in fiber.
• May help prevent colon cancer and malignancies stimulated by estrogen.
• Juice helps heal peptic ulcers.

DRAWBACKS:

• Can cause bloating and flatulence.
• Gives off strong, somewhat unpleasant sulfurous oder when cooked.
• Coleslaw is high in calories, sauerkraut is loaded with salt. 

Benefits of eating Cabbage

Cabbage as a  vegetable, is nutritious and beneficial for our life daily basis, mostly cabbage uses for salad. Although not quite as nutritious as broccoli, Brussels sprouts, and cauliflower, cabbage outranks these plant relative in consumption. In fact in some parts of the world, cabbage consumption is on a par with that of potatoes. High in fiber and low in calories (a cup of cooked cabbage contains less than 30), cabbage is a rich source of vitamin C (with 50mg per cum), is also contributes significant amount of potassium, folate, and beta carotene, a precursor of vitamin A.

Read More:

It has long been known that people who eat large amounts of cabbage enjoy a low rate of colon cancer. This protective effect is assumed to come from BIOFLAVONOIDS, indoles, genistein, mono terpenes  and other plant chemicals that inhabit tumor growth and protect cells against damage from unstable molecules released when the body burns oxygen. Some of these chemicals also speed up the bodys metabolism of estrogen, which may explain why women whose diets provide ample amount of cabbage and related vegetables have a reduced incidence of breast cancer. This chemical action may also protect against cancer of the uterus and ovaries.

Drinking large amounts of raw cabbage juice promotes healing of peptic ulcers. Researchers have demonstrated that this benefit comes from methionine, an amino acid found in small quantities in cabbage. It takes about a quart of cabbage juice a day for a week or more to notice any improvement. Unfortunately, drinking this much raw cabbage juice can cause bloating and intestinal gas, but this problem can be alleviated by using concentrated cabbage juice. Concentrating the juice can be tricky because methionine is destroyed by heating, however other methods of extracting the substance from raw cabbage have been developed.

Benefits of Eating Cabbage

PREPARATION METHODS:

Cabbage is served raw as coleslaw or in a mixed salad, steamed or boiled, and pickled into sauerkraut, because it is made with large amount of mayonnaise, commercial coleslaw is often very high in calories (about 200 per cum) the calories can be reduced dramatically by replacing the mayonnaise with a combination of non far yogurt, vinegar, oil, and sugar. Sauerkraut is soaked in salt brine and then fermented to lower the sodium content, rinse it before heating. Sulfites  are often used to preserve cabbage color, asthma sufferer or any one allergic to Sulfites should check the labels on cans or packages before eating sauerkraut. 

Cabbage can be cooked in many ways, steamed, boiled, braised, stir fried, or stuffed and baked. Steaming and stir frying will preserve the most nutrients, these fast cooking methods also reduce the sulfurous odor released when cabbage is heated. Dont cook cabbage in an aluminum pot, which cause a chemical reaction that discolors the vegetable and alters its flavor. 

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Six Methods To Make Certain Eating Healthly Diabetic Foods

When youve got diabetes type 2 and have absolutely to watch your food intake, it can be not easy to stay focused. It starts with "just a bite of this" and "maybe only a tiny piece of that" and can also develop to "why just cant I have a 2nd piece of cheesecake, such as all the others?"

Since the holiday season is behind us, its time to put the brakes on. The particular free-for-all setting of a lot of celebrations, cakes as well as abundant sweets has finished.

Below are a few tips that can help us get back on the road to fitness and well-being.

1. Know what is in your own homes kitchen. Out of view out of mind. Remove each of the vacation pleasures - biscuits, sweets and also other goodies.

2. A different way to cut extra treats would be to present them. Take the unnecessary to your job or even give them to some charity donation.

3. Accept fruit and vegetables as well as cereals once again. If you are following my personal three phase method you will already know how significant your fresh vegetables along with whole grain soluble fiber are.

4. Boost up your activity - an additional walk or perhaps utilizing the stairs instead of the elevator. It will take your brain away from eating food. Exercising allows you to have a break from all the foodstuff, and it also will get you moving.

5. Try eating the majority of daily meals at your home. While in the holiday seasons people tend to eat more servings in dining places. Restaurant portions tend to be normally bigger than standard servings and packed with concealed sugar, sodium and fats. Youre going to be able to manage the amount you eat and make far better diet decisions while you are responsible.

6. Develop a system. If you neglect to plan you will plan to fail. It is crucial that you simply you plan your diet early in advance. Planning healthy dishes as well as snack foods ahead of time will allow you to steer clear of making poor food selections whenever you become overwhelmed with cravings for food.

The most significant aspect of returning on course with all your nutritious eating is not to permit sense of guilt and embarrassment wind up in the way. Sometimes whenever we slip up, we are afflicted by sensations of remorse that keep us from returning on the right track.

Day to day life is usually very difficult when youre consistently needing to keeping with particular rules. Often times we can easily become disappointed or even annoyed when we finally get off track on healthy and balanced meal planning, for some of us this results in emotions of culpability or just being confused.

Its so crucial that if we do slip a bit, to realize were human beings and restore focus on the actual present day, concentrating on this particular week and what we have to do regarding our diet and health. Do not let negative feelings keep from achieving the health and fitness we need and deserve.

Type 2 diabetes along with sadness amount to a deadly mixture, increasing the chance of death far beyond the possibility related to either problem on its own, a research published in the journal Diabetes Care demonstrates. The study found that people who have a combination of type 2 diabetes and modest a depressive disorder have a 67% increased risk of death. While those with both diabetes and major depression have a 130% higher danger of dying, when compared to people whove diabetes alone.

Authors Resource Box

Diabetic foods : Check out far more diabetes recommendations and downloads.
http://www.ediabeticfoods.com/

Article source : Six Methods To Make Certain Eating Healthly Diabetic Foods

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Benefits of Eating Guava

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Benefits of Eating Guava

BENEFITS:

An Excellent source of vitamin C.

High in pectin and other types of soluble dietary fiber.

Good amounts of potassium and iron.

DRAWBACKS:

Fresh fruit is expensive and not widely available.

Sulfates in dried guavas may provoke an asthma attack or allergic reaction in susceptible persons.

Benefits of Eating Guava

A tropical fruit that is native to the Caribbean and South America, the guava is now grown in Florida, California, Southern Asia, and parts of Africa. The pear shaped fruit ranges in size from 1 to 4 inches in diameter. The thin skins, which vary in color from pale yellow to yellow green, have a slightly bitter taste, so the fruit is usually served peeled. Most varieties have meaty deep pink flesh, although some are yellow, red or white. Ripe guavas have a fragrant aroma and a sweet flavor with hints of pineapple or banana fruit. 

By weight, guavas have almost five times as much vitamin C as an orange four ounces of guava provide 275mg, compared to 57mg in the same amount of fresh orange. Guavas are also a good source of potassium and iron (330 mg and 1mg, respectively, in four ounces). An average size guava also provides 6g of fiber, much of it is in the form of pectin a soluble fiber that lowers high blood cholesterol as well as promoting digestive function.

About half of the guava fruit is filled with hard seeds although these are edible most people discard them, if the seeds are eaten, they contribute extra fiber and lesser amounts of the same nutrients found in the flesh.

A VERSATILE FRUIT:

Guava

With only about 60 calories per fresh guava, the fruit makes an easy, interesting, nonfattening dessert. Simply cut the fruit in half, scoop out the seeds, then spoon out the  flesh. A dash of lime juice or lemon juice contrasts nicely with the sweet flavor. Alternatively, you can peel seed and chop or slice guavas to add to a fruit salad. Pureed guavas flesh in combination with orange or other citrus juice makes a refreshing drink or cold summer soup. Unripe guavas, which are slightly tart, can be blended and cooked with defeated meat juice to make a low calorie sauce for roasts and poultry dishes.
Look for fresh guavas during the late fall and early winter. When selecting guavas, choose fruits that are firm but not hard. A guava is ripe when the skin yields slightly when pressed.
Gourmet sections in supermarkets carry increasing numbers of guava products, jam, jellies, dried sheets, nectar, and a type of fruit pasta called guava cheese. Canned guava is also available, but it is usually processed with large amounts of sugar. Dried guavas are often treated with sufites, which may provoke asthma attacks or alergic reactions in susceptible persons.

Benefits of Eating Guava

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Eating Pattern of Antidiabetes Healthy nutrition

Eating pattern of anti diabetes - Diabetes type-2 is the disease that caused by lifestyle. The complication this disease can trigger the death disease. But, this disease really can prevented, one of this way is by eating pattern.

1. Eat on small portion
This eating technique can reduce calories number that come to body. learn the number of serving that recommended by dietician for each food.

2. Less the fat
Avoid the higher fat food and use only a little of oil when frying or cooking. use the healthy fish oil, dont use the same fish oil for frying for any times.

3. Limit the saturated fat
Food saturate fat source is like fatty meat, frying, full cream milk, cakes, sweets, biscuits, pastries, margarine, and many more. Choose salad dressings that are more healthy as olive oil.

4. Expand fiber

Sources can be found in cereal fiber made ​​from 100 percent wheat, oatmeal, brown rice, whole wheat bread.

5. Expand vegetables and fresh fruit

Eat a variety of vegetables and fruit every day. Choose fruits and vegetables fresh. Make a 100 percent fruit juice from fresh. Do not added sugar because the fruit was quite sweet. Eat dark leafy vegetables such as broccoli and spinach, orange vegetables like carrots, sweet potatoes, pumpkin, and nuts.

6. Limit sweet foods

If possible, avoid fruit-flavored drinks, soda, tea, and coffee is very sweet. Sugar in the drinks was very high. This is what makes the stomach so distended.

7. Reduce salt

Use less salt when cooking. If possible, do not add salt at the dinner table anymore. Avoid sources of hidden salt, such as pickles, processed meats, canned vegetables.

health benefits of eating pineapple

Health Benefits of Eating Pineapple

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health benefits of eating pineapple

BENEFITS:

A good source of vitamin C, with useful amounts of vitamin B6, folate thiamine, iron and magnesium.

DRAWBACKS:

May cause dermatitis in individuals sensitive to bromelain, and enzyme in pineapple juice.

health benefits of eating pineapple

Pineapple is native to South America; pineapple is now grown in tropical areas worldwide, including Hawaii, Puerto Rico, Mexico, Cuba, Brazil, and China, Southeast Asia, and South Africa. Pineapple is available in frozen and dried forms, but the majority of the crop is reserved for canned varieties juices, or fresh fruit, although pineapples are available throughout the year, their peak season takes place during June and July. The sweet and tangy flavor makes fresh pineapple a delicious snack or dessert choice, ti can be added to fruit salads and grilled or baked with sea food, ham, poultry or other meats. As pineapple is cooked, its texture softens due to the breakdown of cellulose, a type of fiber in its walls.

Fresh pineapple contains bromelain, and enzyme that is similar to the pippin in papayas that dissolves proteins. Consequently, fresh pineapple is a natural meat and poultry tenderizer when it is added to stews or marinades. If pineapple is to be used in a gelatin mold, however, the fruit should be canned or boiled beforehand in order to deactivate the bromelain, otherwise, the gelatin (a form of protein) will not set properly and will become soupy. Bromelain may also cause skin irritation or allergic dermatitis in susceptible individuals.

health benefits of eating pineapple

One cup of fresh pineapple chunks contains about 75 calories and provides 25 mg of vitamin C (a40 % of the adult daily requirement). It also offers useful amounts of other nutrients, including 0.1 mg of thiamine, 16 mcg micrograms of folate, 0.15 mg of vitamin B6, 0.6 mg of iron, and 17 mg of magnesium. Pineapple I also high in soluble, fiber, which may aid in controlling high blood cholesterol.

Canning dies not significantly lower pineapples vitamin C a cup of juice packed fruit retains all of its vitamin C while a cup packed in heavy syrup provides about 20 mg, however conning hearts the fruit enough to destroy its bromelain. It also adds extra calories if syrup is used a cup of juice packed chunks contains 150 calories, compared to 200 in a cup packed in heavy syrup. After picking a pineapple will not ripen further, when buying a pineapple look for one that exudes a fragrant odor and has light yellow or white flesh. Brown patches indicate spoilage. If you are buying the fruit whole make sure that it seems dense and heavy for its size and that the leaves are green. 

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Eating Star Fruit Raw

The Star fruit is a tropical fruit, also known as carambola, yellow skin or pale green. The flavor of this fruit is easy, "rough" a little. This result is known as the star, because the way in which, as a star like the fruit through the ribs, instead of watching the entire length. It is not the skin easy to peel fruit, but it is edible, so the results can be estimated easily without peeling.

Wash fresh fruits and water. Cut the brown edges on the coast and all points in discolored fruit with a sharp knife.

Fruit placed on a clean cutting board. Cut in half the time, the largest area of the fruit, which is perpendicular to the ribs. Keep sliced ​​fruit to the desired thickness. Remove seeds from fruit with the tip of the knife and discard.

Transfer slices of star fruit on a plate or bowl. Wash your hands after eating the fruit with bare hands or a fork, pierce. Alternatively, you can put the slices in a salad or dessert.

benefits of eating peppers

Benefits of Eating Peppers

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Sweet peppers are related to CHILLIES or hot peppers; both are native to the Western Hemisphere and were named by Spanish explorers who confused them with the unrelated peppercorn.

The four lobed bell peppers are the most common of the sweet varieties in the United States. Depending on the degree of ripeness, bell peppers range in color from green to yellow to red. Those picked while green will not become red, because peppers ripen only on the vine. Peppers grow sweeter as they ripen, which is the reason red ones are sweeter than yellow ones, which are sweeter than green ones. Other varieties of peppers include banana peppers, which derive their name from their yellow color and elongated shape, cubanelles, which are tapered about 4 inches long and range from green to red in color, and orange red pimientos which are heart shaped.

A half cup serving of peppers contains only 12 calories, but the vitamin content varies according to color. Ounce for ounce, peppers are a better source of vitamin C than citrus fruits one serving of green peppers provides more than 100% of the adult Recommended Dietary Allowance (RDA) for vitamin C, whereas red peppers provide 50 % more of this ANTIOXIDANT. In contrast a half cup serving of green peppers supplies only about 5% of the RDA of vitamin A in the form of beta carotene, compared to 55 % of the RDA of vitamin A in red peppers. In addition, peppers supply smaller amount of vitamin B6 and folate.

benefits of eating peppers

Deeply colored peppers are high in BIOFLAVONOIDS, plant pigments that help prevent cancer, phenolic acids, which inhibit the formation of cancer causing nitrosamines, and plant sterols, precursors of vitamin D that are believed to protect against cancer.

Peppers can be served in a salad or with a dip, steamed, roasted or stuffed and baked. Streaming stir frying and other fast cooking methods do not significantly lower their nutritional value. 

benefits of eating peppers

BENEFITS:
An excellent low calorie source of vitamin A and C.

benefits of eating peppers

benefits of eating peppers

benefits of eating peppers

benefits of eating peppers