Health On A Plate

Sugar addiction is real...get help. Excessive intakes can lead to insulin resistance, weight gain, raised lipids and other related conditions. Contact your dietician to help curb that addiction and/or give you alternatives.

AN ORANGE A DAY CAN ALSO KEEP THE DOCTOR AWAY.

We often hear the phrase, “an apple a day, keeps the doctor away”…well an orange a day can keep the doctor away too.
Oranges are one of the most popular fruits in the world and in Ghana one of the cheapest but contains the richest nutrients which helps to keep one in good health.

About a small size or half of a large orange (100g) contains

* Calories: 47
* Water: 87%
* Protein: 0.9 grams
* Carbs: 11.8 grams
* Sugar: 9.4 grams
* Fiber: 2.4 grams
* Fat: 0.1 grams

Oranges are low in calories, have a low glycemic index and enough fibre good for reducing blood glucose, reducing blood cholesterol and good in controlling weight gain.

Oranges also have many minerals and vitamins which include (but not limited to)

—Vitamin C- 1 large orange can provide all the vitamin C needed in a day which prevents scurvy, bleeding gums and improves immune functions thus help keep the dentist (a doctor) away.
Vitamin C (ascorbic acid) also increases your body’s absorption of iron from the digestive tract thereby preventing anemia.

—Thiamine (vitamin B1) and folate- these aid in energy metabolism and help prevent dangerous conditions like neural tube defects.

—Potassium also helps in reducing blood pressure.

Oranges are also rich in antioxidants and are known to contain certain phenols which prevent cancers and may have protective effects against heart diseases.

With such amazing properties why would you need a doctor.
So the next time you think about a snack think, ORANGE and you just might be keeping the doctor away.

@ Orange

Is Peanut Butter Good For You? The Truth About Jelly’s Other Half

Are you addicted to peanut butter? Truth is, most of us can’t stop at just one spoonful! However, before you reach for the jar — find out the facts behind whether peanut butter is healthy or bad for you.

People love peanut butter.
Peanut butter is smooth, salty, and highly palatable — Peanuts are part of the legume family.

Do peanuts have any nutritional benefits? And what about the downfalls? As usual, the answer is not black and white.

The Peanut “Pros”
Peanuts actually pack a pretty good nutrition punch. They contain 18g of protein per half cup, along with 36g of fat, half of which is healthy monounsaturated fat (MUFA) in the form of oleic acid.
Peanuts are chock-full of biotin, niacin, folate, vitamin E, polyphenols, and resveratrol, which act as powerful antioxidants. They also contain coenzyme Q10 (CoQ10), a key nutrient for heart health.
A half cup of peanuts also provides 6g of fiber, which keeps your bowels regular and supports the growth of healthy gut bacteria.
Studies on the benefits of regular peanut consumption show peanut butter can cut your risk of cardiovascular disease risk by 20 percent. Eating peanuts more than twice weekly reduces colon cancer rates by 58 percent in women and 27 percent in men.
In addition, elderly people consuming niacin-rich foods like peanuts have a 70 percent reduced risk of Alzheimer’s and cognitive decline compared to the low intake of the general population.

The researchers believe the high antioxidant content of nuts is the driving force behind these positive health outcomes.
To most people, this would sound like a pretty impressive list of benefits. So what gives? Why do some people view peanuts as bad?

Well, the truth is never black and white, and this holds true for peanuts. There are a number of things to consider if you regularly eat peanuts.

The Peanut “Cons”
There are a number possible drawbacks to peanut consumption, so let’s start this list with the most concerning among them.

1) Aflatoxin
Peanuts are particularly susceptible to molds and fungal attacks. One fungus in particular, Aspergillus flavus, produces a toxin called aflatoxin that has been shown to be 20x more carcinogenic than DDT.
However, this problem is far more widespread in raw peanuts. The process of cooking and roasting peanuts significantly reduces aflatoxin by almost 90 percent

2) Allergic Reactions
Today, it seems like every other child is deathly allergic to peanuts. Even one generation ago, there might have been one or two kids in a class that had a peanut allergy, while today the numbers seem to be spiking out of control.
Peanuts are classified as one of the eight major allergens, which include milk, wheat, eggs, fish, shellfish, tree nuts (pecans, walnuts, cashews, pistachios, Brazil nuts, etc.), peanuts, and soy.
Common adverse reactions may include; skin rash, itching, hives, eczema, swelling of the lips, tongue, or throat, nasal congestion, labored breathing, or lightheadedness.
Interestingly, these very common allergic reactions in developed countries occur very rarely in developing countries. If you suffer from any of these symptoms, you likely already know and should avoid peanuts completely.

3) Agglutinins
Agglutinins are peanut lectins, proteins that bind sugars and help molecules stick together to avoid immune system activation.
Lectins are considered anti-nutrients because they aren’t degraded by your digestive enzymes and can bypass the gut wall and make their way into the bloodstream in as little as 1-4 hours.
Lectins can ultimately damage the lining of the gut wall and trigger immune reactions that lead to fatigue, joint pain, foggy brain, etc. Sprouting, soaking, cooking or fermenting foods with lectin dramatically reduces the negative impacts of lectins on the body.

4) Oxalates
Oxalates are another common anti-nutrient found in grains, legumes and plants.
If levels become too concentrated, they can crystallize in the body and cause harm to your kidneys or gallbladder. Oxalates also bind to key minerals like magnesium, zinc, iron, and calcium, reducing your capacity to absorb them efficiently.

5) Weight Gain
The famous saying “It’s like eating peanuts” refers to how easy it is to binge on any specific food or task. The fact that this famous quote uses peanuts as the example should tell you something… It’s easy to eat a lot of peanuts!
For some people struggling to lose weight (not all), they snack on nuts far too often and eat far too many. A recent study found that people who frequently have snacks throughout the day and eat a hyper-caloric diet (very easy to do if snacking continuously), significantly increased the fat stores in their liver and around their waistline. This is not good for your health or your weight

If you suffer from digestive dysfunction, poor immunity, or an autoimmune condition, then steering 100 percent clear of peanuts is typically the best bet.
However, if you’re a peanut butter lover and feel you have no underlying digestive or immune concerns, then you can have the occasional peanut butter or peanut snack (although I wouldn’t cook with peanut oil).

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Is Peanut Butter Good For You? The Truth About Jelly's Other Half You'll think twice next time you eat peanut butter by the spoonful!

So we often ask when is the best time to eat our fruits. Well i found an article i think would help in making that decision. Enjoy reading

5 Myths About the Best Time to Eat Fruit ( and the Truth) by Taylor Jones, RD
HTTPS://authoritynutrition.com/best-time-eat-fruit/

5 Myths About the Best Time to Eat Fruit (and the Truth) Does it really matter what time of the day you eat fruit? Here are 5 myths about the best time to eat fruit, along with the truth.

Thinking About Shedding Off Those Extra Kilos??

In this current age of junk foods, over-eating and sometimes through no fault of ours, many people tend to put on extra kilos they would give anything to shed off. The first question people usually ask when I tell them I am a dietician is “how do I lose weight?”…

Here are a few tips on how to keep the kilos off.

Losing weight isn’t a big deal as many people think…you just have to stay committed to keeping the kilos off and in no time you will see results.
What you eat plays an important role in losing weight. How?...Frequent eating of fatty meals (especially fried foods) and eating more than you need to adds extra calories which the body does not need hence stores leading to weight gain. To avoid gaining extra weight through these means I’ll advice you cut down on all fatty foods. Go for the grilled, smoked, boiled or steamed foods instead of the fried as much as you can…

Also cut down on all sugary foods/drink intakes as these contain so many calories which do not even satisfy our hunger. Instead go for the pure natural juices or the fruits in their natural forms…that’s better

Reduce portion sizes (food consumed at a sitting) by using smaller plates and glass/ cups and top off with lots of veggies…this will make you feel fuller but add no extra calories. Take it slow with the desserts too

Avoid late-night eating…set a time limit after which you won’t eat and stick to it…late night eating usually causes the fat to be stored around the stomach region.

Lastly, exercise...you don’t need to use a thread-mill or visit the gym to do this…just walking around, skipping, sit-ups, 15-30 minutes a day can help shed off some kilos.

Hope these tips help…but remember beauty is from the inside and does not depend on your weight so go out and feel beautiful.

Did you know breakfast is the most important meal of the day?

During the night when we sleep, bodily processes such as breathing and maintenance of body temperature use up almost all our body's stores of energy.
Once a person wakes up, the body's energy needs increase and fuel ( food) must be provided or else the body will tend to break down its stores of fat and muscles to provide the brain with glucose (the negatives effects we will discuss another day).
Breakfast provides the body and brain with the much needed energy and nutrients needed to keep the body, brain and organs going after the long period of fast
A healthy breakfast can be a combination of any cereal, grain or legume; meat, fish, egg or milk and fat alongside some vegetables or fruits for vitamins and minerals.

Healthy foods to eat everyday... Remember a healthy mind lives in a healthy body

Top Six Reasons You Should Not Skip Breakfast

Breakfast is the most important meal of the day, but many people skip this meal. Most people have very busy schedules, and that leaves little time to eat breakfast. However, you should try your best to eat a nutritious meal before you start your day. There are a number of benefits that you can reap from eating breakfast.

Energy Boost

If you feel sluggish in the morning, then a nutritious breakfast can give you the energy that you need to get through your day. Fiber, vitamin C and vitamin D are just a few of the many nutrients that will help increase your energy level. Whole wheat toast with eggs and an orange is an example of a nutritious breakfast.

Help You Focus Better

It will be much easier for you to focus on work or school if your stomach is full. On the other hand, you will have a harder time focusing if you skip breakfast. When you are hungry, it is hard to think about anything else except for food.

Prevent You From Gaining Weight

Researchers have found that people who skip breakfast are more likely to be overweight.When you skip breakfast, you are much more likely to overeat during lunch and dinner. Additionally, you encourage your body to store calories when you skip breakfast.

Boost Your Metabolism

Your metabolism has a tendency to decrease when you go to sleep. Eating breakfast helps you jumpstart your metabolism. A faster metabolism will allow you to burn more calories throughout the day. That is another reason why regular breakfast eaters usually weigh less.

Help Decrease Your LDL Cholesterol

Your LDL cholesterol is better known as the “bad” type of cholesterol. LDL cholesterol builds up in your arteries and can increase your chances of developing heart disease. Studies have shown that eating breakfast regularly can help lower LDL cholesterol.

Prevent Heart Attacks

A new study done by Harvard School of Public Health has shown that people who skip breakfast may be at a greater risk for having a heart attack. Skipping breakfast increases the risk of high cholesterol, obesity, high blood pressure and diabetes, which are all heart disease risk factors. Therefore, you may be able to reduce your risk of having a heart attack if you eat breakfast.

It is very important for you to make time for your morning meal. A healthy breakfast will increase your metabolism, boost your energy, help you focus and lower your bad cholesterol. It can also prevent you from gaining weight and reduce your risk of having a heart attack.

Courtesy: My Health Tips (facebook)

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Fun ways to eat your fruits...