Fat for Life

No Fat, Low Fat, Fat Free and like claims are the center of attraction for today’s health oriented community. There is a vision that fat is not good for health. It is the culprit behind increased rate of Obesity and Coronary Heart Diseases. While the truth is fat plays an important role to maintain regular body functions. Fat is the structural component of the cell, our body needs it for cell repairing and growth. Too low fat diet disturbs the absorption of fat soluble vitamins and antioxidants. Cutting fat too much can lead to constant hunger.  Fat makes an insulating layer beneath the skin to maintain body temperature. It also surrounds and protects our delicates organs. Fat servers many physical, chemical and nutritional functions in the food. Fat improves the flavor, provides creamy texture and glossy look to the food.  To maintain acceptable taste profile in fat free products high quantity of refined carbohydrates and sugar is being used which ultimately leads to obesity.

Instead of being fat phobic, one should monitor the quality and quantity of fat. Fat alone don’t cause any disorder in our body. It is our life style practices such as physical activity, smoking and uncontrolled consumption of fatty foods that leads to excessive fat accumulation.

For lifelong healthy heart always prefer liquid fat over fat that is solid at room temperature. Monounsaturated fatty acids (MUFA) & polyunsaturated fatty acids (PUFA) keep heart healthy; they reduce serum cholesterol. Add no or less shortenings and hydrogenated fat in your plate. By the process of hydrogenation liquid fat is converted into solid fat at room temperature, during this process t here are chances of formation of Trans Fatty Acids. Avoiding fat completely is not the solution for obesity; it may cause other health problems in the long run. Understanding the difference between good and bad fat is the wise decision.

Good Manufacturing Practices and Food Safety in Food Manufacture Seminar

Food Safety and Health Awareness would like to share that AIB international is presenting a seminar at "Good Manufacturing Practices and Food Safety in Food Manufacture". This interesting seminar provides essential information needed to develop and maintain effective prerequisite programs meet the challenges of maintaining the proper environment for the production of quality, safe, legal food. 

In this informative two day seminar participants will learn how to:

• Develop a Sanitation Program 

• Manage Foreign Material 

• Develop an Integrated Pest Management Program

• Conduct a Self Inspection 

• Allergen Management 

• Principles of Food Defense

The seminar will be held on 22nd and 23rd August, 2013 in Mumbai. 

For registration and queries please contact:

Mr. Vikas Sharma

Phone: +91-11-47675204

Email: vikas@assocom-india.com

www.assocom-india.com

For Online Registration:

http://assocom-india.com/foodsafety/index.php

Future Development Programme

Last week, I attended a very interesting and motivating workshop organized by Helping Hands Trust. This organization is running many programmes for society welfare. Future development programme (FDP) is one of them.

It is a worrier against hopelessness, despair and depression. FDP helps people to explore their vision of life while motivating them to work for it.

In the beginning Maliha Khan, the project head introduced Helping hand trust and future development programme. The session was interactive, opened with an ice breaking activity to refresh the attendees' minds. Trainer Murtaza Mustafa enlights what is 'Vision' and it's importance in our life.

Trainer Zain Shahid describing goals

Later Trainer Zain Shahid continued this topic and elaborated steps to achieve the mission of life i.e goal setting. 

After an energizing activity Trainer Bilal Ayaz highlighted the essence of 'Freedom'. In this session people enlist their frustrations and made their tree of life.

Participants enlisting their frustrations

Participants making their tree of life

Trainer Anmol Zehra cheered up audience by describing happiness. With smiles people came to know materialized things should not be the reason of their happiness.

At the end of this truly motivating session Arif Khan, training manager and Anwer Ali Afridi, Chairman HHT distributed certificates of participation among attendees. Everyone left with spark of positivity,  joy and motivation.

All Volunteers and Donners join hands with HHT, please visit Helping Hand Trust Website www.helpinghandstrust.net

Food Safety and Health Awareness is volunteering 

at Helping Hand Trust, Are you?

Health Benefits Of Fiber

Statistical data shows that cardiovascular diseases are the most prevalent cause of death worldwide. Dietary patterns and life style practices such as smoking, physical activity significantly affect cardiovascular heath. Epidemiological studies associate high dietary fiber intake with lower prevalence rate of coronary heart diseases, stroke and hypertension. Studies suggest high fiber consumption reduces major risk factors such as diabetes, obesity and dyslipidemeia.

Many cohort studies stated that high fiber consumption,specifically whole grains are associated with a significantly lower CVD risks. While cereal fibers are found to have very similar effects of whole grains. 26% reduction in stroke prevalence is allied with higher whole grain intake. In French and Chinese studies, high fiber consumption was linked with lower prevalence of hypertension, lower total serum cholesterol and triglyceride value than were lower intake. Chinese study also associated lower BMI with high fiber consumption. Persons with high fiber consumption levels have a 29% lower risk of CHD. Increased fiber intake modestly lower the blood pressure of normal people and also reduces systolic & diastolic blood pressure for hypertensive individuals by -6mm of Hg and -4 mm of Hg respectively.

Individuals with the highest level of dietary fiber consumption have 29% reduced risk for developing diabetes as compared to those with lowest intake. Randomized controlled clinical trials illustrated that moderate increase in dietary fiber intake are linked with improved fasting glycemia and insulinemia and increased insulin sensitivity for non diabetics. Randomized controlled clinical trials for diabetic individuals also suggest moderate increase in fiber utilization improves glycemic control.

 High fiber foods or supplements are likely to improve heart health, blood pressure, serum lipoproteins and also assist weight management. 

Worriers Against Cancer -- Fiber

Very few specific foods or drinks have been shown to significantly increase or reduce the risk of cancer. EPIC studies have found that eating foods high in fiber can reduce the risk of bowel cancer.  Some other large studies also support these findings. But few found that fiber does not affect bowel cancer risk, these studies don’t represent large populations.

Fiber could protect against colorectal cancer in different ways like

• It triggers the production of helpful chemicals. Bacteria in the bowel interact with fiber to produce several chemicals including butyrate.
• Soluble fibers increases the frequency of bowel movements, hence reducing the residence time of harmful chemicals in the body.
• Bioactive compounds in fiber sources also play important role in cancer prevention.

Nuts For Healthy Heart

WHAT ARE NUTS?

Nuts are botanically a type of single-seeded fruit in which the pericarp enclosing the seed is a hard woody shell. In common usage the term is used loosely for any hard, oil rich kernel. Of those commonly eaten, only hazel, filbert and chestnut are strictly nuts. Walnuts, pecans, almonds and coconuts are really drupes. Brazil nuts, pistachios, macadamias, and cashews are really seeds with a hard shell derived from the testa rather than the pericarp.[i]

Image courtesy: radientyounutrion.com

According to the Spanish Food Code, nuts are those fruits the edible part of which has in its composition less than 50% of water. The products of certain trees are called nuts (tree nuts): almonds, hazelnuts, macadamia nuts, walnuts, cashew nuts, pine nuts and pistachios. In this group are also included peanuts and sunflower seeds.[ii]

WHY NUTS ARE SUGGESTED FOR CVDs PATIENTS?

On the basis of Epidemiological evidences, Nutritional, in -vitro studies and clinical trials nuts are considered as cardioprotectant functional food.

EPIDEMIOLOGICAL EVIDENCES

Some of the epidemiological studies are:

·         The Adventis health study

·         The Iowa women’s health study

·         The Nurses’ health study

·         All cause mortality and nut consumption

·         Secondary CHD prevention[iii]

 The epidemiologic studies have reported various endpoints, including fatal CHD, total CHD death, total CHD, and nonfatal myocardial infarct. In conclusion, the results of all the epidemiological studies confirm the cardiovascular protection of nuts. This protection is extended both to men and women of different races and ages, including postmenopausal. In addition, the protection, also, has been described in individuals with normal and with high blood pressure. At the same time, the consumption of nuts is associated with a low mortality rate and an increase in life expectancy without total cardiovascular disease total, which means living for a longer time free of this type of illnesses.

CARDIOPROTECTIVE NUTRIENTS AND DIETARY FACTORS IN NUTS

Image courtesy: es123fr.com

Nuts contain a combination of at least 28 different essential nutrients. Nuts are an excellent source of polyunsaturated and monounsaturated fats – the good fats – which can help manage blood cholesterol. A recent meta analysis found that eating on average 67g of nuts per day reduced total cholesterol by 5%, LDL (bad) cholesterol by 7% and triglycerides by 10%. In addition to being a rich source of several essential vitamins and minerals, mono- and polyunsaturated fatty acids, and fiber, most tree nuts provide an array of phytochemicals that may contribute to the health benefits attributed to this whole food. Although many of these constituents remain to be fully identified and characterized, broad classes include the carotenoids, hydrolyzable tannins, lignans, naphthoquinones, phenolic acids, phytosterols, polyphenols, and tocopherols. These phytochemicals have been shown to possess a range of bioactivity, including antioxidant, antiproliferative, anti-inflammatory, antiviral, and hypocholesterolemic properties. 

Studies have shown that those who eat a handful (30g) of nuts at least five times a week reduce their risk of heart disease by 30–50%.2–5 Nuts rich in monounsaturated fats include macadamias, hazelnuts, cashews, almonds, pistachios and pecans. While walnuts, pine nuts and Brazil nuts are rich in polyunsaturated fats. All nuts contribute fiber to the diet, containing about 8g per 100g on average. Dietary fiber can help manage cholesterol and is essential for a healthy bowel function.[iv]

REFERENCES

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[i] http://www.reference.md/files/D009/mD009754.html (Accessed on April, 4th 2013)

[ii] Dr. Rosa SOLÀ ALBERICH, Effects of Nuts on cholesterol and cardiovascular diseases.

[iii] Hand book of Nutraceuticals and Functional food; pg 484-497.

[iv] 2012 Nutrient Composition of Tree Nuts, www.nutsforlife.com.au (Accessed on March, 28th 2013)

Foods For Healthy Heart

Risk of heart diseases can be reduced by adding diffrent colours in your plate. The foods listed here are all top-performers in protecting heart and blood vessels.

1.      Salmon, contains Omega-3 fatty acids.

Image source:medicalnursingcare.blogspot.com

2.           Flaxseed (ground), rich in Omega-3 fatty acids; fiber, phytoestrogens.

3.           Oatmeal contains Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

4.           Black or Kidney Beans, full of B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

5.           Almonds, contains Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

6.           Walnuts, full of Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

7.           Red wine, full ofCatechins and reservatrol (flavonoids).

8.           Tuna rich in Omega-3 fatty acids; folate; niacin.

9.           Tofu contains Niacin; folate; calcium; magnesium; potassium.

10.        Brown rice, rich inB-complex vitamins; fiber; niacin; magnesium, fiber.

11.        Soy milk, contains Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.

12.        Blueberries, contains Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

13.        Carrots, full of Alpha-carotene (a carotenoid); fiber.

14.        Spinach, have Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

15.        Broccoli, full of Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

16.        Sweet potato, rich in Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

17.        Red bell peppers, contains Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.

18.        Asparagus, full of Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

19.        Oranges, rich in Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

20.        Tomatoes, full of Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

21.        Acorn squash, contains Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.

22.        Cantaloupe, loaded with Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

23.        Papaya, full of Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.

24.        Dark chocolate, rich in Reservatrol and cocoa phenols (flavonoids).

25.        Tea, loaded with Catechins and flavonols (flavonoids).

Stick to these heart healthy habbits and enjoy life with healthier heart.

Image source: b4tea.blogspot.com