Monday 3 December 2012

Healthy Eating Misconceptions

There are many false believes about healthy eating like 
  • I'll be starving if I eat healthy.
  • Healthy meal planning means budget imbalance.
  • I have to incorporate low calorie / low fat / sugar free processed products in my plate.
  • Only vegetables are healthy and I love meat.

Healthy eating doesn't mean eating less portions but eating in balance. Place fruits and vegetables in leading role supported by a cast of whole grains, protein rich foods like sea food, chicken, lean meat, cheese etc. 

Example of healthy plate

Do not eliminate fats completely. Fat is satiating, cutting it too much can lead to constant hunger. Avoiding fat led to overeating refined carbs and sugar, which ultimately increased calorie intakes.
Have a look at these pictorial illustrations and think again are you really going to starve with healthy choices?


Junk food is temporarily satisfying. It only provides empty calories and virtually no nutritional benefits. 



"Because we are what we eat, we can literally transform our bodies and minds by choosing inspiring diet."

Sunday 25 November 2012

Sweet Potatoes Are Really Sweet

 November is sweet potato awareness month, best time to incorporate these nutritious vegetable in your plate. 
Sweet potatoes are starchy tubers packed with vitamins, minerals and antioxidants. It is a good source of fiber, beta carotene (precursor of vitamin A), Vitamin C, magnesium and potassium. Sweet potatoes are low in sodium, fat free and cholesterol free.This nutritious vegetable has low glycemic index. They appear to stabilize blood sugar level.

Have a look at informative chart I found from Whole foods website.




Select sound and firm roots without bruises, wrinkles and decay. Choose deep orange color sweet potato for more food value.

Before cooking sweet potatoes, scrub skin and trim off any bruised or woody portions. 

Store them at cool and dry place but do NOT refrigerate. Refrigeration develops a hard core and undesirable taste after cooking.

Sweet potatoes can be baked, boiled, fried, broiled, canned or frozen. They can also be cooked in the microwave oven.

References: 

Saturday 17 November 2012

The Comprehensive Resource of Food Safety Tips

Unfortunately many people don't have enough time to study details about good hygiene practices, safe shopping, cooking and handling tips. If you are one of them, don't neglect your health. Read little but implement whatever you have read.

I want to share a very useful and comprehensive resource with all busy health concerned fellows, suggested by Matthew Pelletier. It's titled 'The Comprehensive Resource of food Safety Tips'It's the only food safety tips resource that is backed by statistical data to underscore the importance of each tip. It covers:

  • Prevention tips and techniques of storage, shopping and handling of food.
  • Cooking and refrigeration precautions.
  • Food poisioning preventions
  • Food Intolerance and allergies
The first wealth is health - Ralph waldo Emerson

Thursday 8 November 2012

Stylish Victims


Nowadays many unhealthy trends are common among youth as style statement. Teens who are less confident follow others blindly irrespective of the harms. I am so cool,This is fashion like statements are being used to promote these unhealthy activities.

Hey don't you smoke? 


According to Asian American and Pacific Islander Adolescence Cigarette smoking review peer pressure, cultural norms and family smoking, and the environment are the factors influencing initiation of tobacco use. The most widespread causes cited by young people to start smoking is peer pressure. One the growing trend to consume tobacco is sheesha smoking which is more harmful than cigarette smoking. It has become increasingly popular in recent years with cafes popping up in the cities across the country. 

Dr Khalid Anis, chairman of NTAG in Manchester, says: "There's a misconception that sheesha is not as bad for you as cigarettes, because the tobacco is flavoured and passes through water first. But the carcinogens and nicotine are still there. So a regular sheesha smoker can expect to be at risk to the similar health problems that cigarette smokers face, whether that's respiratory, heart disease or cancer. As with any other tobacco product, I expect regular sheesha smokers will find it addictive, to the point that they may need it every day." (source)
Based on scientific evidences it is concluded that smoking causes heart disease, cancers of the lung, larynx, oral cavity, and esophagus, chronic bronchitis, emphysema, chronic obstructive pulmonary disease. Passing sheesha from on person to another is unhygienic and  may cause communicable diseases. 


Its "just" 12 am, Are you going to sleep? 

Various factors that interrupt sleep leading to sleepless nights are drugs, smoking, chemicals, excessive work and tiredness. Being a night owl has become one of the most popular trend among youngsters. It has both biological and sociological disadvantages. 
This is not just a Montessori rhyme but a Lifestyle taught by our teachers
Harmful effects of staying up late are more than drowsiness and waking up late next morning. It can be a cause of heart diseases, stroke and production of harmful hormones and chemicals.(source)
Set your goal today!


Oh you don't have long nails, how old fashioned!

Generally health experts agree that nails should be trimmed short and kept clean for optimal nail health. Germs or bacteria can grow between or under long nails. We use hands every day coming in contact with hundred of objects, even other people. People working with food or health industries run an increased risk of passing on harmful bacteriaVarious health issues associated with keeping long nails are:
Image source: Trend hunter fashion
  • Injuries caused when finger nails gets jammed between doors.
  • Typing with long finger nails; It’s not only awkward, it can also lead to unnecessary strain on your fingers and hands
  • Nails longer than 1 inch are five times more likely to carry pathogens that cause yeast and staph infections 
  • Artificial acrylic nails are more prone to infection and take longer to heal or disinfect when worn long
  • While scratching oneself Long nails may acquire germs that can be passed on when you eat, wash or feed with the same long nails.(source)

    Most of the people consider these bad habits as a symbol of modern society and high fashion. One should not follow any culture, habit or manner blindly. Be smart! 

    Don't compromise yourself. You are all you've got.” Janis Joplin

Tuesday 30 October 2012

Journey to Your Ideal Weight

Obesity is one of the increasing problems of revolutionized society. It increases the risk of cardiovascular diseases, high blood pressure, diabetes and stroke. Moreover obsessed people are more susceptible to depression than normal.
For rapid weight loss most of people bully their body or use different weight loss products. 
Loose weight in 7 days!
Quick weight loss!
This herbal product, That weight loss supplement!

Above mentioned slogans are Ideal to grab attention of obesity victims but whats is result of these things?? A big ZERO..!! These things do not help you in long run to sustain your reduced weight.

Weight reduction and getting toned body is not is piece of cake! One has to adopt healthy life style to get ideally fit and healthy body. Skipping meals is not the solution for obesity. Following are few health boasting ideas to get rid of extra fat layer beneath your skin.
  1. Set a healthy weight loss target by knowing your BMI. Now you know how many Kilograms or pounds you should loose.
    (BMI estimation is very simple, everyone can easily do it or mention your height and weight below to get your BMI calculation done by me)
  2. Do not drink calories! Forget all soft drinks, crushes, colas, fruit drinks and alcohol.
    Substitutes: Switch to fresh juices, green tea, skim milk and drink plenty of water. If you can not manage to have fresh juice then go for sugar free juices.
  3. Read labels carefully before purchasing. The term no added sugar on label do not indicate this product is sugar free, it do contain natural sugars. Similar is the case with salt and fats.
  4. Say bye to all junk foods.
    Substitutes: 
     Give a warm welcome to fruits, vegetables, whole grains, pulses and legumes. Stock your kitchen with these healthy stuff. Help your snack craving with fruits and nuts.
  5. Use less oil, less salt, less/no sugar and fresh produce.
    Substitutes: Instead of deep frying prefer shallow frying/ grilling/ steaming/ baking. Prefer unsaturated fat. Do not use fats which is solid at room/body temperature.Honey can be healthy substitute of sugar or use brown sugar.
  6. Eat consciously and slowly. Study shows people tend to eat more who dine while watching T.V or engaged on phone. 
  7. Manage your time effectively for workout. Join gym, do some physical activity or adopt any healthy hobby. Be sporty or groom your garden! Make the most of your valuable time.
Remember "slow and steady wins the race", stick to these rules and see the health spark in your life.

Image courtesy: Google

Friday 26 October 2012

Eid-ul-Adha Special Safety Tips

Eid-ul-Adha mubrook everyone :)

While celebrating feast of sacrifice remember following steps and stay food safe.


  • Wash your hands carefully with soap and warm water for at least 20 sec before and after handling raw meat.
  • Store the meat in leak proof packages or sealed containers so the drippings do not contaminate other food stuff.
  • Wash cutting boards, dishes, and utensils (including knives), and countertops with soap and hot water before and after they come in contact with raw meat.
  • Keep the fresh meat and meat juices away from other foods, in both the refrigerator and during preparation.
  • Do not taste the meat until it is completely cooked.
  • when refrigerating meat place the package at the coldest part of refrigerator.
  • While enjoying grilling place the grilled meat near by grill and keep it hot. Do not keep it over coals it might become overcooked. 
  • Marinate the meat in refrigerator not at kitchen counter.
  • Don't use leftover marinate that has been in contact with raw meat.
  • Always thaw meat in cool water, in refrigerator and in microwave. Do not defrost meat at room temperature.
Enjoy safe and healthy meaty Eid!



Image source: Google

Thursday 25 October 2012

Food Safe Moms-to-be

Enjoy fish but thoroughly cooked! 
Pregnancy is one of the most exciting times of life. During pregnancy immunity level is lower than usual hence there is increased risk foodborn illness. By keeping your food safe and kitchen clean with good hygiene practice you can reduce the risk of foodborn infections.


If Moms-to-be are Eating Out

First of all consider the cleanliness of the place then check what's on the menu. Select the food carefully and make sure the food you have ordered is thoroughly cooked and do not contain raw eggs, raw sprouts, under cook fish, poultry or meat. Do not order swordfish, tilefish, king mackerel and shark because of high methylmurcurry level.

Request that sprouts not be added to your food 
Don't forget to wash your hands before eating. Happy dining out!

When Mom-to-be are Cooking and Baking

Avoid half fried eggs
You have to cook the food thoroughly to make sure the food is safe to eat. Cook eggs until yolk and whites are firm. Cook scrambled eggs until they are firm throughout. Do not taste batter, dough or any other filling having raw eggs. Also avoid sauces, homemade mayonnaise and dressings having raw eggs. You can have commercial mayonnaise and dressing as they contain pasteurized eggs. Go for cheese made with pasteurized milk. 

Wash your fruits and vegetable under clean running water, gently scrub the surface if required. Pregnant women should be aware of Toxoplasma, a parasite found over unwashed fruits and vegetables, undercooked meat, water and dust. Avoid having raw sprouts. Use pasteurized juices and if you want to have fresh juice then do wash the produce even if your planning to peal it. 


Never taste undercooked marinade or sacuce that you used to marinate raw poultry, meat or sea food. Cut away the damaged and bruised area of fresh fruits and vegetables.

Enjoy safely cooked food.

Wednesday 24 October 2012

Consumers Food Safety and Quality Conference 2012

Today I attended a very meaningful and important event for the consumer's voice of Pakistan and their rights to have safe food with assured quality.


 Consumers food safety and quality conference was organized by Consumer Association of Pakistan (CAP). Mr. Kaukab Iqbal, Chairman and member of managing committee CAP and his skilled organizing committee raised the one of the most important issues of Pakistan in the conference held at Sheraton Hotel Karachi. Mr. Nisar Ahmed Khuhro, the honorable speaker of Sindh assembly was the chief guest of the event. To bring the on ground facts of food safety and quality issues and suggestions to make the worst situation better by industries, consumer association, academia and other research institutes in the kind knowledge of Government representative was one of the key purpose of this event.

The event begun with the recitation of  Holy Quran by Mulana Mehmood Shah Yousufzai, Nation Anthem by all participants and Naat-e- Rasool by Ms. Tabinda Lari. Mr. Kaukab Iqbal warmly welcomed the guests. Conference was presided by Mr. S.M. Muneer, the leader of business community, Chairman Din group.


All the speakers represented their views over current food quality control and safety status of food in Pakistan. Dr.Ali Abbas Qazilbash, Office in-charge EU/UNIDO TRTA II programme enlighted the importance of human resource for the implementation and compliance of better food safe system in Pakistan. Senator Abdual Haseeb Khan raised the very basic issue of society which is honesty and humanity. People who adulterate the food with dangerous stuff or degrade the food quality by any mean for rapid profit are playing with lives. Speakers highlighted the issue how unqualified and less number of food inspectors can control fast growing quality issues in Pakistan. They mentioned the intense requirement of Food Ministry and qualified personal for food sector in Government of Pakistan. Technical Director from Tetra Pack Pakistan Ltd. highlighted the role of tetra packaging for safe food. Prof. Dr. Jehan Ara, Chairperson of Dept. of Food Science and Technology, University of Karachi presented the academia's point of view for the production of farm to fork safe food for the consumers. Dr. Shahina Naz Asst. Prof. at Dept. of Food Science and Technology, University of Karachi delivered a summarized presentation about possible contaminants, risks and other food safety concerns. Mrs Seema Ismat, the principal scientific officer at PCSIR presented her work on food color adulteration in beverages. Mr. Mubark Ahemd, the Director general, Southern Zone, (PARC) raised the awareness of pesticide poisoning in Pakistan and issues of contaminants like aflatoxin in post harvest produces. He discussed the effects of distrustful quality food products on Pakistan's exports too. Dr. Saghir Ahemd Sheik, Asst. Prof. at Institute of Food Science and Technology Tandojam delivered the presentation about working and research overview of the institute. Shan foods representative told the audience by keep quality as their first priority with their state of the art technology, they are representing Pakistan in 56 countries worldwide.


The Chief guest Mr. Nisar Ahmed Khuhro said Pakistan do have rules and all of us have to follow them with honesty; It is mentioned in law that adulteration is a crime. He said i'll work for this Nobel cause of food safety and quality even if i am not a speaker of assembly. Mr. Nisar Ahmed Khuhro stated the realities of villages of Sindh where the clean drinking water facilities are still unavailable. According to him we all are consumers and we should work with government for the betterment of Pakistan instead of blaming.

The conference ended with the of token of appreciation and distribution of shields to the speakers.

Saturday 13 October 2012

Brain Eating Amoeba Outbreak in Karachi

Health officials in Pakistan believes that Naegleria fowleri commonly known as brain eating amoeba (singled celled living organism) is responsible for more than 10 deaths in Karachi. Naegleria Fowleri is thermophilic microorganism; it is found in fresh warm water, swimming pools that are poorly maintained, minimally chlorinated or unchlorinated and soil.

Primary amoebic meningitis (PAM) is the disease caused by Naegleria fowleri. Its a brain infection that leads to the destruction of brain tissues. Infection occurs when contaminated water enters in the nasal cavity usually during swimming when people submerged their head in water and practicing ablution. Naegleria fowleri then travels up the nose to the brain  where it damages brain tissues.

According to Center of disease control and prevention (CDC) people can not be infected with  Naegleria fowleri by drinking contaminated water. This infection can not be spread from one person to another. It is recommended to avoid getting water too deep while cleansing during religious practices
 and keep the head above water when taking part in water related activities

Similar sign boards should be placed at pool sides and river banks to raise awareness
image source: Google
Swimming behaviors like jumping into the water or diving and submerging head under water should be avoided. It is advised to use chlorinated or boiled water to rinse the nose and to clean out domestic water tanks and swimming pools where amoeba may flourish.

Friday 28 September 2012

Launching Ceremony of Food Safety and Control Post Graduate Diploma


Couple of days ago I attended Launching ceremony of Food safetyand Control post graduate diploma held in KIBGE Dr. A. Q. Khan Institute of Bio-Technology and Genetic Engineering. It is announced by Department of Food Science and Technology at the University of Karachi to develop human resource for Pakistan’s food industry. 
Department of food Science and Technology
Prof. Dr Muhamad Qaisar, Vice Chancellor of University of Karachi, Prof. Dr Jhan Ara, chair person of department of Food Science and technology, Prof. Dr Rashida Ali, founder of department of Food Science and technology, Prof. Dr Abid Husnain and Trade Related Technical Assistance (TRTA-II) representative Dr. Ali Abbas Qazilbash were the chief speakers of the ceremony.  This is one year post graduate diploma course in Food Safety And Controls, Accredited by Royal Environmental Health Institute of Scotland (REHIS) will be conducted at the Department of Food Science & Technology, University of Karachi under European Union (EU) funded Trade Related Technical Assistance(TRTA-II) Programme implemented by United Nations Industrial Development Organization (UNIDO)  in association  with International Trade Centre (ITC) and World Intellectual Property Organization (WIPO) in three universities of Pakistan. The course is designed by an International Expert Dr. Andrew Mathieson, from Public Health Department, Bedford University, United Kingdom and a representative of European Union’s TRTA II Programme in consultation with the faculty members of the Department of Food Science & Technology. The speakers explained current food safety status and requirements of Pakistan. It was stated that in Pakistan, the food safety control system is weak. The PGD-Food Safety and Controls is very comprehensive in its contents. It will be more effective in producing technically sound and academically qualified experts, which will strengthen the trade capacity building process of the Pakistan, create employment by enhancing export, protect consumer by improving the safety status of food, facilitate Pakistan’s capacity to integrate into global trade and hence improve overall economy.

Monday 24 September 2012

Germs Residential Place In Kitchen


The survey has shown largest number of coliform containing good in the kitchen is the sponge. Pathogens, molds and yeasts can easily grow in the moist environment of sponges. Because of its granular structure sponge holds up tiny food particles with water hence provides nourishment to the germs too.




Its really difficult to avoid sponges as these are versatile and reusable cleaning tool in the kitchen. Following are the ways to prevent illness due to this kitchen germ harbor:


  • Rinse the sponge with clean warm water after use. Squeeze it to expel absorbed water.
  • Replace sponge every week.
  • Microwave it for 60 sec, it kills 99.9999 percent of sponge bacteria.
  • Wash it in dishwasher operating with a drying cycle, it kills 99.9998 percent bacteria.


Right way of keeping sponge in holder

Make sure your sponge holder have spaces to let go retained sponge water. Keep your sponges clean and dry; Stay food safe!





Source: ARS, the in-house research arm of USDA


Saturday 22 September 2012

Black Beans Fritters With Cilantro Sauce


Black Beans Fritters With Cilantro Sauce

Ingredients

For Black Beans Fritters
  • Black bean        3 Cups (boiled)
  • Eggs                 2
  • Capsicum         1 (diced)
  • Tomato            1 (diced)
  • Onion               1 ( chopped)
  • Bread crumbs   1/2 Cup
  • Cornflour          1/2 Cup
  • Coriander          2 Tbsp
  • Salt                   According to taste ( I used 1 tsp)
  • Black pepper    According to taste ( I used 1 tsp)
  • lemon juice       1 tsp
  • Oil                    For frying
For sauce
  • yogurt                1/2 Cup
  • Cilantro             1 tsp
  • Green chili         1/2 (finely chopped)
  • Black pepper     1/3 tsp or According to taste
  • Salt                   1/3 tsp or  According to taste
Procedure
Mix all the ingredients for fritters in a bowl. Shape the patties and fry.

Stir the yogurt to break it and gently fold it in with rest of the ingredients.

For Better Results use less oil and high heat. 

It will make 12 to 15 patties.

Food Facts

  • Black Beans are loaded with dietary fiber, proteins, antioxidant and anti-inflammatory phytonutrients. These are low glycemic index food so beans are good for diabetes patients.
  • Capsicum contains carotenoids, Vitamin A, C and pro vitamins E and B. It promotes cardiovascular, mucus health and aids digestion too.
  • Coriander / cilantro has appetizing aroma with vitamin K, E, C, A, B6, Riboflavin. It helps digestion and lowering LDL (bad cholesterol), Also prevent urinary track infection. 

Friday 21 September 2012

First step towards food safety


The basic step for being a food safe individual is to wash your hands properly. Invisible germs on hands can contaminate the food that you or others eat. Teaching children about proper hand washing is an essential part of food safety but it is not always easy. Simple way of teaching kids about hygiene is to play hand washing games with them.
Wash your hands the right way.. for 20 seconds with soap and running water. To estimate 20 seconds of hand washing, singing a b c till z is one of the fun idea.
Good hand washing is the first line of defense against the spread of many communicable diseases and most type of infectious diarrhea.

Wondering when you should wash hands?

Wash hands before going in the fridge, after handling pets, arriving home from school, shopping, play; before and after handling raw and cooked food etc.


What to do if water is not available?

When soap and water are not available; sanitizers that contains minimum 60 percent alcohol can be good choice. For sanitizers to work, they have to air dry on hands instead of being dried of with towel.