| 5 Ways to keep cholesterol in check |
| Srinagar, March 11 -- Lowering cholesterol is one of the most imperative things to do to promote overall heart health. And now Metamucil and Dr. Michael Roizen, Chairman of the Wellness Institute at Cleveland Clinic and host of the upcoming PBS series, "Younger You," have suggested five things you need to do to lower your cholesterol. Take psylliumThe first, and one of the simplest tips, is to get more fiber in your diet - but not just any kind, because not all fibers work the same way. Viscous soluble fiber like psyllium fiber, the natural dietary fiber found in Metamucil, is proven to help lower total and "lousy" LDL cholesterol because it forms a thick gel that traps and helps remove some cholesterol, bile acids and waste in the gut. This is why I recommend my patients supplement low fat, low cholesterol diets with 7 grams of soluble fiber from psyllium daily, as in Metamucil.Wear a pedometer and increase daily activityYou'd be amazed to see how many extra steps you can take in one day - grab a pedometer and watch the numbers roll as you make simple changes for your health and take the stairs, walk to work, or stroll around the neighbourhood to increase your physical activity for better heart health. Tracking your progress throughout the day can be great inspiration to keep going, and walking is a simple and easy type of exercise to help lower cholesterol!Get an exercise buddyA healthy lifestyle requires motivation, encouragement and a friend to lean on. Grab an exercise buddy and support each other in the challenge to lower your cholesterol. Take long walks together and encourage each other to try new types of physical activity to get the heart pumping and to keep cholesterol levels down! Enjoy each other's company and laugh - reduced levels of stress will help your heart too!Beware of hidden fats and sugarsBe an informed eater; get to know your ingredients and read the nutrition labels thoroughly. Hidden sugars and unhealthy ingredients can increase your weight, which can lead to high cholesterol. Stay away from foods that contain high levels of saturated fat, cholesterol and hidden sources of sugar such as high fructose corn syrup, some dextrins, or evaporated cane juice. |
Showing posts with label Sea Food. Show all posts
Showing posts with label Sea Food. Show all posts
Wednesday, 20 April 2011
5 Ways to keep cholesterol in check
Feeling blue? Here are 10 ways to feel happier and healthier
| Feeling blue? Here are 10 ways to feel happier and healthier |
| Are you happy? It's such an important question that British Prime Minister David Cameron recently created a national happiness index to check on how Brits feel. Even Facebook is measuring the Gross National Happiness of its members.We're asking because happiness has a huge impact on your health, from your arteries to your heart, from the glow in your skin to the pep in your step.Happy feelings influence your brain and body chemistry in ways that make you better able to cope with pain and stress, and to fend off colds, flu, heart disease, even cancer. The effects of happiness on your health can be even bigger than the effect of quitting smoking. If you're happy, you'll likely live longer and definitely live younger! And here's the thing: Being happy isn't just luck. You can make yourself happier, day in, day out. Here are 10 ways to get started:1. Listen to music. Whether you love Bach or the Beastie Boys, music that makes you feel good increases your heart and breathing rates, and makes your brain release dopamine, a lovely feel-good neurotransmitter.2. Hang out with upbeat friends. Your chances of happiness increase by 15 per cent if someone in your immediate social circle is happy.3. Take a joy break. Don't worry if you're among the 80 per cent who say their job doesn't thrill them. Even a few minutes of doing something you love (singing, hiking, watching a sunset) can reduce anxiety and improve your mood.4. Talk nice to yourself. Is your inner voice quick to snap out things like: "How could you forget that, you idiot?" Trade put-downs for encouraging words.5. Connect. Talk, really talk, to people you care about; connecting is good for you both. Get physical, too: Hugs stimulate oxytocin, the "cuddle hormone," giving you a feel-good boost.6. Keep a gratitude journal. Simply writing down what you're thankful for makes you healthier and more optimistic.7. Don't sit around. Physical activity is a significant happiness booster. Get moving for 30 minutes a day.8. Meditate. We do. It eases stress, improves sleep, strengthens immunity and measurably increases happiness (in one study, by 20 points on a scale of 100).9. Help others. Volunteer. Giving back adds more meaning, which is essential to happiness in your life.10. Go outside. Spending time with Mother Nature makes you feel alert, enthusiastic, full of energy and, simply, happy.Save your eyesight - eat fish at least once a weekGot your heart set on a salmon dinner tonight? Eating as little as one serving a week of your favourite finned food can cut the risk of losing your sight by a darn important 42 per cent, compared with folks who eat fish only once a month.How to reel in top benefits:1. Pick the winners. The fish highest in healthy omega-3s and lowest in mercury are salmon and trout. Canned tuna is a good, handy, affordable source, too.2. Think threes: While one serving of fish a week is good, more is better. We eat at least three fist-sized servings of omega-3-rich fish per week.3. Be sure. Food may not supply enough omega-3s, so take an algae-based supplement that's high in DHA omega-3s, the best type. Why algae? It's where fish get their omega-3s. Go to the source! Aim for 900 mg a day. |
Eating Fish and Pregnancy
Eating More Fish During Pregnancy Improves Infant Intellect
Study results counter government advice for pregnant woman to limit fish.
New research to be published in the April 2008 issue of the American Journal of Epidemiology adds to the groundswell of new, independent science that shows moms who eat more than the U.S. government recommended amount of fish during pregnancy have the brainiest babies.
The Harvard Medical School-led study followed over 300 mother-child pairs to determine the effect on babies of eating different amounts of fish during pregnancy. Moms who fueled up on more than two servings of fish per week during their second trimester of pregnancy had three-year-olds with the most advanced motor skills. Moms who limited their seafood to two servings (12 ounces) of seafood per week, as recommended by several U.S government agencies, saw no cognitive benefit for their children when compared with other children whose mothers ate more than 12 ounces of fish weekly during pregnancy.
“Even before this new study came out, there was significant scientific evidence that moms should be encouraged to eat at least two weekly servings of a variety of fish during pregnancy” said Mary A. Harris, PhD, RD an expert in fetal nutrition from Colorado State University. “Now the case is stronger yet that limiting the amount of seafood you eat while pregnant can give your baby a disadvantage from day one. The tide is beginning to turn from a focus on trace amounts of mercury to the overall beneficial effects of eating fish.”
Results show pregnant women who ate more fish, naturally, had higher mercury levels. Nonetheless, researchers observed no overall adverse outcomes among children whose moms ate the most fish. These findings are consistent with a 2007 landmark study of nearly 12,000 mothers and children in the United Kingdom. Researchers with the National Institutes of Health found optimal child development among mothers who ate more than 12 ounces of seafood per week, suggesting that government advice to limit seafood consumption could be detrimental. Similarly, research published in the American Journal of Clinical Nutrition recently found the typical American diet, low in seafood, is deficient in omega-3 fatty acids and may pose a risk to babies’ developing eyes and brains.
This new science comes at a time when women are confused about the benefits and misinformed about the concerns of eating fish, which contributes to seafood-deficient diets. Inadequate intake of fish is confirmed by data from the National Health and Nutrition Examination Survey (NHANES), which shows 90 percent of women are consuming fish less than twice a week.
Eating More Fish During Pregnancy Improves Infant Intellect
Study results counter government advice for pregnant woman to limit fish.
New research to be published in the April 2008 issue of the American Journal of Epidemiology adds to the groundswell of new, independent science that shows moms who eat more than the U.S. government recommended amount of fish during pregnancy have the brainiest babies.
The Harvard Medical School-led study followed over 300 mother-child pairs to determine the effect on babies of eating different amounts of fish during pregnancy. Moms who fueled up on more than two servings of fish per week during their second trimester of pregnancy had three-year-olds with the most advanced motor skills. Moms who limited their seafood to two servings (12 ounces) of seafood per week, as recommended by several U.S government agencies, saw no cognitive benefit for their children when compared with other children whose mothers ate more than 12 ounces of fish weekly during pregnancy.
“Even before this new study came out, there was significant scientific evidence that moms should be encouraged to eat at least two weekly servings of a variety of fish during pregnancy” said Mary A. Harris, PhD, RD an expert in fetal nutrition from Colorado State University. “Now the case is stronger yet that limiting the amount of seafood you eat while pregnant can give your baby a disadvantage from day one. The tide is beginning to turn from a focus on trace amounts of mercury to the overall beneficial effects of eating fish.”
Results show pregnant women who ate more fish, naturally, had higher mercury levels. Nonetheless, researchers observed no overall adverse outcomes among children whose moms ate the most fish. These findings are consistent with a 2007 landmark study of nearly 12,000 mothers and children in the United Kingdom. Researchers with the National Institutes of Health found optimal child development among mothers who ate more than 12 ounces of seafood per week, suggesting that government advice to limit seafood consumption could be detrimental. Similarly, research published in the American Journal of Clinical Nutrition recently found the typical American diet, low in seafood, is deficient in omega-3 fatty acids and may pose a risk to babies’ developing eyes and brains.
This new science comes at a time when women are confused about the benefits and misinformed about the concerns of eating fish, which contributes to seafood-deficient diets. Inadequate intake of fish is confirmed by data from the National Health and Nutrition Examination Survey (NHANES), which shows 90 percent of women are consuming fish less than twice a week.
FOOD SAFETY II
FOOD SAFETY II
This is the second of a two-part article on food safety. Food safety precautions must be taken at every stage of food production and serving. In the previous edition of “Food for Thought” we reviewed safeguards for purchasing and storing food. Now we delve into food safety procedures for preparing, cooking, and serving food, as well as kitchen sanitation.
First and foremost, an important concept to keep in mind is the “danger zone.” The danger zone is the temperature range between 40 and 140 degrees Fahrenheit; the range within which bacteria thrive. Temperatures below and above this span decelerate the development of bacteria but don’t necessarily kill it. For example, freezing food does not extinguish bacteria; it merely retards its growth. (Freezing does kill parasites however). Temperatures beyond 140 are required for most bacteria to meet their maker. Chicken for example, must be cooked to 165 degrees to kill salmonella. However, even properly cooked chicken, if left in the danger zone for a protracted period of time can become re-infected with new bacteria. The general recommendation is that food should not be left in the danger zone beyond two hours. If raw, I would cut this time in half. Trichinosis by the way, a parasite that’s rarely an issue with pork today, croaks at 137 degrees. So pork does not need to be cooked well done. Food safety only requires science, not paranoia.
PREPARING FOOD
Prior to cooking, most foods need to be prepped, i.e., thawed, cleaned, cut, marinated, etc. Frozen foods naturally need to be thawed. The absolute safest way is to transfer it to the fridge the day before. However, a very efficient method, one that only requires a brief visit in the danger zone is to immerse the food in warm water. Remove it the moment it’s thawed and immediately cook it to the proper temperature. It is not recommended to leave frozen food on the counter at room temperature until thawed as it will languish in the danger zone too long.
Many foods are washed prior to being used but as vital as this seems, it doesn’t do a whole lot for bacteria. Washing only cleanses the surface of a food. You can’t wash away the salmonella inside a chicken. Heat is the arch enemy of bacteria, not water. Nevertheless, rinsing your victuals can still remove debris and God knows what else that touched them in their trip from the farm to your kitchen. And I assume it goes without saying that you’ll trim away any icky spots from your food before cooking.
Finally, food that needs to sit for an hour or more, such as when resting dough or marinating meat, should be placed in the fridge and covered. Do not re-use marinades unless you bring them to a full boil for a few minutes first.
COOKING FOOD
When cooking food the goal is heating it to the target temperature required to kill its most common pathogen. As stated chicken should be cooked to 165, (some say 170 in the dark meat), and pork to at least 137. I usually aim for the low 140’s with pork. Cook fish to 135-140. This range will ensure any parasites, larvae, and other squirmy ickies have kicked the bucket. Always use a meat thermometer. Do NOT rely on a recipe’s cooking time. Recipes can be wrong or your oven’s calibration can be off.
And that brings us to beef. Relatively speaking, there is less to worry about with beef, assuming it has been processed with strict sanitation methods. Therein lies the rub. If proper procedures are not followed, then the risk of E. coli rears its ugly head. Nevertheless, people eat raw beef such as steak tartare and beef carpaccio the world over and aren’t dropping dead in droves. Beef and lamb are cooked to 125 for rare, 130 for medium rare, 140 for medium, and shoe leather beyond that.
Ground beef is more susceptible to pathogens than steaks or whole cuts. Most authorities will cover their you-know-what and instruct you to cook it until there is no pink in sight. I believe ground beef to be one of those foods where the fear is out is proportion to the risk. Not that there’s no risk mind you. Food neurotics will have a seizure when I say this but I’ve been eating pink ground beef for nearly five decades and have never got sick. I’ve had numerous students in my cooking class report how they picked at their mom’s raw meatloaf mix as kids or how they or their parents always defrosted their burgers on the counter without incident. Of course, if you’re the one parent in a million whose child dies from an E. coli infection, then probability theory and individual anecdotes mean nothing. So you’ll have to decide for yourself where you stand on the ground beef issue.
SERVING FOOD
Once again, the primary issue with food service is keeping food out of the danger zone. Be very mindful of this when you throw a long party, especially an outdoor one or summer barbeque. Do not allow meats, cold cuts, mayonnaise laden dishes such as potato salad, etc., to sit in the warm weather all day. Uneaten burgers and dogs should be refrigerated and reheated later if necessary. Cold dishes should be placed in containers on a bed of ice.
KITCHEN SANITATION
Last but not least is kitchen sanitation. Most of this is common sense but nevertheless bears reviewing. Wash your hands! Especially after touching any raw protein. Hands are one of the primary venues for transmitting pathogens. Make sure all your tools, particularly knives, and your counters are clean. I use a cleaner with bleach for my kitchen surfaces. Wash your knives after cutting any raw protein. Microwave your sponges for 2 minutes to kill bacteria. Don’t use the same towel you wiped the counter with on your board or knife.
I cannot stress enough the importance of a clean cutting board. Here some paranoia is warranted. Cutting boards (and knives) are the primary sources of cross contamination. Cross contamination is where you cut a raw protein like chicken on a board, and then use the board or knife to cut something else without washing it. If the second item is also a raw protein that is going to be cooked, then it’s not a big deal. But if you’re going to cut raw meat and then other items which will not be cooked, you must absolutely wash your cutting board and knife before the next item.
There is debate in the culinary world about plastic boards being safer than wood. Some claim that pathogens can infiltrate wood easier while opponents argue that as long as the wood is properly cleaned its fine. I play it safe and cut my raw protein on plastic.
Wood or plastic, raw meat or not, I scrub my cutting boards with a brush. You can also disinfect them by soaking them in solution of one tablespoon of bleach for every gallon of water. I don’t measure and I use more bleach. I simply fill the sink, pour in an ample amount of bleach and soak them for a while.
This is the second of a two-part article on food safety. Food safety precautions must be taken at every stage of food production and serving. In the previous edition of “Food for Thought” we reviewed safeguards for purchasing and storing food. Now we delve into food safety procedures for preparing, cooking, and serving food, as well as kitchen sanitation.
First and foremost, an important concept to keep in mind is the “danger zone.” The danger zone is the temperature range between 40 and 140 degrees Fahrenheit; the range within which bacteria thrive. Temperatures below and above this span decelerate the development of bacteria but don’t necessarily kill it. For example, freezing food does not extinguish bacteria; it merely retards its growth. (Freezing does kill parasites however). Temperatures beyond 140 are required for most bacteria to meet their maker. Chicken for example, must be cooked to 165 degrees to kill salmonella. However, even properly cooked chicken, if left in the danger zone for a protracted period of time can become re-infected with new bacteria. The general recommendation is that food should not be left in the danger zone beyond two hours. If raw, I would cut this time in half. Trichinosis by the way, a parasite that’s rarely an issue with pork today, croaks at 137 degrees. So pork does not need to be cooked well done. Food safety only requires science, not paranoia.
PREPARING FOOD
Prior to cooking, most foods need to be prepped, i.e., thawed, cleaned, cut, marinated, etc. Frozen foods naturally need to be thawed. The absolute safest way is to transfer it to the fridge the day before. However, a very efficient method, one that only requires a brief visit in the danger zone is to immerse the food in warm water. Remove it the moment it’s thawed and immediately cook it to the proper temperature. It is not recommended to leave frozen food on the counter at room temperature until thawed as it will languish in the danger zone too long.
Many foods are washed prior to being used but as vital as this seems, it doesn’t do a whole lot for bacteria. Washing only cleanses the surface of a food. You can’t wash away the salmonella inside a chicken. Heat is the arch enemy of bacteria, not water. Nevertheless, rinsing your victuals can still remove debris and God knows what else that touched them in their trip from the farm to your kitchen. And I assume it goes without saying that you’ll trim away any icky spots from your food before cooking.
Finally, food that needs to sit for an hour or more, such as when resting dough or marinating meat, should be placed in the fridge and covered. Do not re-use marinades unless you bring them to a full boil for a few minutes first.
COOKING FOOD
When cooking food the goal is heating it to the target temperature required to kill its most common pathogen. As stated chicken should be cooked to 165, (some say 170 in the dark meat), and pork to at least 137. I usually aim for the low 140’s with pork. Cook fish to 135-140. This range will ensure any parasites, larvae, and other squirmy ickies have kicked the bucket. Always use a meat thermometer. Do NOT rely on a recipe’s cooking time. Recipes can be wrong or your oven’s calibration can be off.
And that brings us to beef. Relatively speaking, there is less to worry about with beef, assuming it has been processed with strict sanitation methods. Therein lies the rub. If proper procedures are not followed, then the risk of E. coli rears its ugly head. Nevertheless, people eat raw beef such as steak tartare and beef carpaccio the world over and aren’t dropping dead in droves. Beef and lamb are cooked to 125 for rare, 130 for medium rare, 140 for medium, and shoe leather beyond that.
Ground beef is more susceptible to pathogens than steaks or whole cuts. Most authorities will cover their you-know-what and instruct you to cook it until there is no pink in sight. I believe ground beef to be one of those foods where the fear is out is proportion to the risk. Not that there’s no risk mind you. Food neurotics will have a seizure when I say this but I’ve been eating pink ground beef for nearly five decades and have never got sick. I’ve had numerous students in my cooking class report how they picked at their mom’s raw meatloaf mix as kids or how they or their parents always defrosted their burgers on the counter without incident. Of course, if you’re the one parent in a million whose child dies from an E. coli infection, then probability theory and individual anecdotes mean nothing. So you’ll have to decide for yourself where you stand on the ground beef issue.
SERVING FOOD
Once again, the primary issue with food service is keeping food out of the danger zone. Be very mindful of this when you throw a long party, especially an outdoor one or summer barbeque. Do not allow meats, cold cuts, mayonnaise laden dishes such as potato salad, etc., to sit in the warm weather all day. Uneaten burgers and dogs should be refrigerated and reheated later if necessary. Cold dishes should be placed in containers on a bed of ice.
KITCHEN SANITATION
Last but not least is kitchen sanitation. Most of this is common sense but nevertheless bears reviewing. Wash your hands! Especially after touching any raw protein. Hands are one of the primary venues for transmitting pathogens. Make sure all your tools, particularly knives, and your counters are clean. I use a cleaner with bleach for my kitchen surfaces. Wash your knives after cutting any raw protein. Microwave your sponges for 2 minutes to kill bacteria. Don’t use the same towel you wiped the counter with on your board or knife.
I cannot stress enough the importance of a clean cutting board. Here some paranoia is warranted. Cutting boards (and knives) are the primary sources of cross contamination. Cross contamination is where you cut a raw protein like chicken on a board, and then use the board or knife to cut something else without washing it. If the second item is also a raw protein that is going to be cooked, then it’s not a big deal. But if you’re going to cut raw meat and then other items which will not be cooked, you must absolutely wash your cutting board and knife before the next item.
There is debate in the culinary world about plastic boards being safer than wood. Some claim that pathogens can infiltrate wood easier while opponents argue that as long as the wood is properly cleaned its fine. I play it safe and cut my raw protein on plastic.
Wood or plastic, raw meat or not, I scrub my cutting boards with a brush. You can also disinfect them by soaking them in solution of one tablespoon of bleach for every gallon of water. I don’t measure and I use more bleach. I simply fill the sink, pour in an ample amount of bleach and soak them for a while.
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