Seven wonders

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Know the opinion of *KATE AUSTIN* ( Fitness trainer at FITVIDS.CO.UK, co-owner of KY fitness studios, managing director of iyasfitnessacademy & *3 time body building champion* in UAE) on Seven Wonders Kitchen.

Kate Austin / Seven wonders kitchen / Healthy food /Bengaluru. Seven wonders is located in C.V. Raman, Bengaluru. The brand which offers their customers a totally healthy, low calorie, Preservative free , Harmful masala ...

Vegan Tender coconut Verdure Smoothie :

Tender coconut blended with fresh spinach, basil and black salt. No preservatives, low calories, rich in fiber, calcium & vitamins. Good for eye, hair, skin & heart health. Antioxidant, lowers blood sugar, contains cytokinin, prevents kidney stone, may lower cholesterol, prevents constipation & gives radiant skin.

Are Preservatives dangerous for health ??

Preservatives prolong the shelf-life of food, cosmetics and pharmaceuticals by preventing their spoilage. Antimicrobials such as nitrites, nitrates, benzoates and sulfur dioxide destroy or delay the growth of bacteria, yeast and molds. Anti-oxidants such as butylated hydroxy toluene (BHT), butylated hydroxy anisole (BHA), and propyl gallate slow or stop the breakdown of fats and oils. Anti-enzymatic preservatives such as citric and erythorbic acids block the enzymatic processes such as ripening occurring in foodstuffs even after harvest. Natural substances like salt, sugar, vinegar and spices have been used as preservatives since time immemorial. The majority of preservatives used today are artificial rather than natural. Several of them are toxic and several others have potentially life-threatening side effects. Researchers have reported that artificial preservatives such as nitrates, benzoates, sulfites, sorbates, parabens, formaldehyde, BHT, BHA and several others can cause serious health hazards such as hypersensitivity, allergy, asthma, hyperactivity, neurological damage and cancer. Research has proven that several natural preservatives obtained from plants, animals, microbes and minerals contain antioxidant, antimicrobial and antienzymatic properties. Extracts of basil, clove, neem and rosemary are promising alternatives to their artificial counterparts. This article aims at increasing awareness about the harmful effects of artificial preservatives and recommends the usage of natural preservatives for better therapeutic efficacy, safety and preservation of substances along with improved general health.

WHY OIL IS BAD FOR YOU

Vegetable oils are known to contain the healthy essential fatty acids where olive oil is especially known for it’s heart healthy benefits. Now there are all kinds of popular “health-oils” such as avocado and coconut oil.

You have probably noticed that most of my recipes don’t contain oil, and that is not a coincidence.



Oil is not whole food plant-based
Basics first, all oils are pure fat and highly refined, it’s nutrient depleted food fragments. Oils derived from plants are no longer intermixed with the naturally balanced environment of proteins, carbohydrates, vitamins, minerals, and thousands of other chemicals found originally in the plants.

We do need fat from different sources in our diet but fat from oil is not one of those sources.



What about the essential fatty acids?
Our bodies can’t synthesise some basic elements, these must therefore come from what we eat. The elements are 11 vitamins, 8 amino acids, and 2 kinds of fat. All of these essential nutrients are made by plants, except for vitamin D from the sun and B12 from bacteria.

So it’s only plants that can synthesise omega-3 and omega-6 fats (the essential fatty acids). It’s not the fish that makes the omega-3, it’s the algae that the fish eats. With this said, we do get the essential fatty acids we need from plants.

Omega-6 & -3 are important to us because they assist in the formation of cell membranes, transportation and oxidation of cholesterol and the production of hormones. But when we choose to get the essentials fatty acids from oil, we are not only getting the good stuff, it’s also hurting our arteries.



The Risk of Heart disease:

Saturated (mostly animal and coconut oil), monounsaturated (olive oil), and polyunsaturated (omega-3 & -6 oils) fat are all associated with an increase in new atherosclerotic lesions.

All kinds of oils, including olive oil, are found to contribute to arterial damage and also the progression of heart disease.
In our blood vessels we have something called endothelial cells, these cells cover the inner lining of the blood vessels. The function of the endothelial cells has several critical functions and one of them is to ensure proper blood flow to and from the heart. The endothelial function also maintains the proper dilation and constriction of the blood vessels.

Olive oil is found to have the same impairment to our endothelial function as high fat foods like sausage and eggs.

It’s not just olive oil, other oils have also been shown to have deleterious results on endothelial function. Studies found a significant decrease in the endothelial function that appears within three hours after a meal, no matter what oil it was In one of these studies. they found that the endothelial function decreased 32% and that all oils caused the arteries to construct (shrink) temporarily.

Although studies show that people on a mediterranean diet (a diet loaded with olive oil) have heart benefits, these benefits are most likely due to the diet being almost vegetarian.

Coconut oil doesn’t have a free pass, it’s actually worse than other plant oils because of its high saturated fat content. I will cover a post about coconut oil and it’s side effects later!



Weight gain:
The damage in our arteries is not the only bad quality of oil, weight gain is also one of the bad qualities. Oils in general are 40 calories per tsp and 120 calories per tbsp, and 14% of the calories come from saturated fat (the bad fat). So what does this mean?

For example: If you order a 1/2 cup of steamed veggies (25 calories) and there’s just a tsp of olive oil added (40 calories), 62% of the total calories in this dish would be coming from oil. Since most of the calories are coming from the oil, this is technically no longer a side of veggies but a side of oil - with some veggies added. In addition, this side dish would be about 10% saturated fat. Jeff Novick, MS, RD explains this very well, you can read his full post here.

The impact of oil, even at this small tsp level, is dramatic.

When you eat a whole food plant based diet you will be eating nutrient dense food (higher nutrients for the fewest amount of calories). Vegetables, fruits, whole grains, and legumes are between 100-600 calories per pound, nuts & seeds are between 2000-2800 calories per pound, and oils are about 4000 calories per pound.

So instead of eating caloric dense food (low nutrition for much calories) such as oil which doesn’t make you full anyway, eat more nutrient dense food and get full on vitamins, minerals and fiber instead.

Because oil is cheap and lets the food last longer on the store shelves, oil is everywhere. In cookies, crackers, pre packed food etc. So be aware.

You don’t need it
As written above that only plants can synthesise omega-3 and omega-6, means that we can get these essential fatty acids from whole plant based foods.

The essential fatty acids are found in green leafy vegetables, flaxseeds, soybeans, nuts and seeds. By eating a varied whole food plant based diet you will get adequate amounts of the fatty acids and you will skip the problems associated with animal products, processed oils and supplements.

You will find the most omega-3 fatty acids (with a good ratio to omega-6) in flaxseeds, chia seeds, h**p seeds, walnuts, and leafy greens.

If you want to start cooking without oil, you can! We have done it for a long time and love it. You will notice how much more the food tastes without an “oil glove” on your tongue and be surprised at how delicious it can be to cook without it.

Grilled Tandoori chicken Sandwich.

Traditional tandoori shredded chicken filled in a bread loaf, topped up with Veggies & cheese.

Banana caramel smoothie :

Fresh banana blended with low fat milk & caramel. No preservatives, No ice cream, No ice.

Kit kat thick chocolate shake.

Kit kat blended with Belgian white & dark chocolate without ice.

After Gym smoothie :

No ice, No ice cream & no preservatives. Fresh low fat milk blended with cashews, almonds, dates & raisins. Rich in nutrition, poor in calories & WOW by taste.

sugarcane orange sunrise, fresh sugarcane juice & fresh orange juice shaken with lemon & mint with no sugar & no preservatives.

Vegan Golden glow smoothie:

Carrot, beet, papaya and orange blended together with ice. Low calories, no preservatives, no additional sugar. Rich source of fiber, proteins, folate ( helps cells to grow), antioxidant, anticancer properties, improves digestion, protects against skin damage, helps wounds & gives a smoother skin, boost immune system. One drink everyday hides aging effects, glows the skin, hides the dark spots & pimples on your face.

Butterscotch milk shake with no ice.

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