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."

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: 

United States Sweet Potato Council

Aggie Horticulture

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

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 bacteria. Various 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

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

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

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.