The salad is romaine with yogurt based blue cheese with avocado.
Sunday, February 24, 2013
Sweet potato yum
Basically a regular baked potato but use a sweet potato, add black beans, avocado, small about of cheese and salsa (homemade preferably). YUM!
The salad is romaine with yogurt based blue cheese with avocado.
The salad is romaine with yogurt based blue cheese with avocado.
Wednesday, January 23, 2013
Probiotics
The root of the word probiotic comes from the Greek word pro, meaning "promoting" and biotic, meaning "life." Our digestive system normally has what we would call "good" bacteria and "bad" bacteria. Maintaining the correct balance between the "good" bacteria and the "bad" bacteria is necessary for optimal health. Things like medications, diet, diseases, and your environment can upset that balance.
Probiotics may seem new to the food and supplement industry, but they have been with us from our first breath. During a delivery through the birth canal, a newborn picks up bacteria from his/her mother. These good bacteria are not transmitted when a Cesarean section is performed and have been shown to be the reason why some infants born by Cesarean section have allergies, less than optimal immune systems, and lower levels of gut microflora.
We know that our digestive tract needs a healthy balance between the good and bad bacteria, so what gets in the way of this? It looks like our lifestyle is both the problem and the solution. Poor food choices, emotional stress, lack of sleep, antibiotic overuse, other drugs, and environmental influences can all shift the balance in favor of the bad bacteria.
The idea is not to kill off all of the bad bacteria. Our body does have a need for the bad ones and the good ones. The problem is when the balance is shifted to have more bad than good. An imbalance has been associated with diarrhea, urinary tract infections, muscle pain, and fatigue.
The other way that probiotics help is the impact that they have on our immune system. Some believe that this role is the most important. Our immune system is our protection against germs. When it doesn't function properly, we can suffer from allergic reactions, autoimmune disorders (for example, ulcerative colitis, Crohn's disease, and rheumatoid arthritis), and infections (for example, infectious diarrhea, Helicobacter pylori, skin infections, and vaginal infections). By maintaining the correct balance from birth, the hope would be to prevent these ailments. Our immune system can benefit anytime that balanced is restored, so it's never too late.
Here is a list of probiotics and their possible health benefits.
1. Lactobacillus
There are more than 50 species of lactobacilli. They are naturally found in the digestive, urinary, and genital systems. Foods that are fermented, like yogurt, and dietary supplements also contain these bacteria. Lactobacillus has been used for treating and preventing a wide variety of diseases and conditions.
More research is needed regarding probiotics and their potential health benefits before any definitive claims can be made about their effects. However, studies have shown some benefits linked to Lactobacillus and treating and/or preventing yeast infections, urinary tract infection, irritable bowel syndrome, antibiotic-related diarrhea, traveler's diarrhea, diarrhea resulting from Clostridium difficile, treating lactose intolerance, skin disorders (fever blisters, eczema, acne, and canker sores), and prevention of respiratory infections
2. Bifidobacteria
There are approximately 30 species of bifidobacteria. The make up approximately 90% of the healthy bacteria in the colon. They appear in the intestinal tract within days of birth, especially in breastfed infants.
As with all probiotics, more research is needed to prove a definitive benefit, but studies have shown that bifidobacteria can help with IBS, dental cavities, improved blood lipids, and glucose tolerance.
3. Saccharomyces boulardii
This is also known as S. boulardii and is the only yeast probiotic. Some studies have shown that it is effective in preventing and treating diarrhea associated with the use of antibiotics and traveler's diarrhea. It has also been reported to prevent the reoccurrence of Clostridium difficile, to treat acne, and to reduce side effects of treatment for Helicobacter pylori.
4. Streptococcus thermophilus
This produces large quantities of the enzyme lactase, making it effective, according to some reports, in the prevention of lactose intolerance.
5. Enterococcus faecium
This is normally found in the intestinal tract of humans and animals.
6. Leuconostoc
This has been used extensively in food processing throughout human history, and ingestion of foods containing live bacteria, dead bacteria, and metabolites of these microorganisms has taken place for a long time.
With the growing popularity of probiotics, there is a huge variety of supplements from which you can choose. The most important thing is to determine what type of probiotic microorganism you need for your condition. Do not just take the supplement that provides the most kinds of organisms. You need to do your research and be sure that there are scientific studies to support what you take. New research is emerging, so if you don't find what you need right, now keep looking. Your doctor can help you decide if trying probiotics might be helpful for you and can advise you regarding the amount and type of probiotics that may be appropriate in your case.
Probiotics may seem new to the food and supplement industry, but they have been with us from our first breath. During a delivery through the birth canal, a newborn picks up bacteria from his/her mother. These good bacteria are not transmitted when a Cesarean section is performed and have been shown to be the reason why some infants born by Cesarean section have allergies, less than optimal immune systems, and lower levels of gut microflora.
We know that our digestive tract needs a healthy balance between the good and bad bacteria, so what gets in the way of this? It looks like our lifestyle is both the problem and the solution. Poor food choices, emotional stress, lack of sleep, antibiotic overuse, other drugs, and environmental influences can all shift the balance in favor of the bad bacteria.
The idea is not to kill off all of the bad bacteria. Our body does have a need for the bad ones and the good ones. The problem is when the balance is shifted to have more bad than good. An imbalance has been associated with diarrhea, urinary tract infections, muscle pain, and fatigue.
The other way that probiotics help is the impact that they have on our immune system. Some believe that this role is the most important. Our immune system is our protection against germs. When it doesn't function properly, we can suffer from allergic reactions, autoimmune disorders (for example, ulcerative colitis, Crohn's disease, and rheumatoid arthritis), and infections (for example, infectious diarrhea, Helicobacter pylori, skin infections, and vaginal infections). By maintaining the correct balance from birth, the hope would be to prevent these ailments. Our immune system can benefit anytime that balanced is restored, so it's never too late.
Here is a list of probiotics and their possible health benefits.
1. Lactobacillus
There are more than 50 species of lactobacilli. They are naturally found in the digestive, urinary, and genital systems. Foods that are fermented, like yogurt, and dietary supplements also contain these bacteria. Lactobacillus has been used for treating and preventing a wide variety of diseases and conditions.
More research is needed regarding probiotics and their potential health benefits before any definitive claims can be made about their effects. However, studies have shown some benefits linked to Lactobacillus and treating and/or preventing yeast infections, urinary tract infection, irritable bowel syndrome, antibiotic-related diarrhea, traveler's diarrhea, diarrhea resulting from Clostridium difficile, treating lactose intolerance, skin disorders (fever blisters, eczema, acne, and canker sores), and prevention of respiratory infections
2. Bifidobacteria
There are approximately 30 species of bifidobacteria. The make up approximately 90% of the healthy bacteria in the colon. They appear in the intestinal tract within days of birth, especially in breastfed infants.
As with all probiotics, more research is needed to prove a definitive benefit, but studies have shown that bifidobacteria can help with IBS, dental cavities, improved blood lipids, and glucose tolerance.
3. Saccharomyces boulardii
This is also known as S. boulardii and is the only yeast probiotic. Some studies have shown that it is effective in preventing and treating diarrhea associated with the use of antibiotics and traveler's diarrhea. It has also been reported to prevent the reoccurrence of Clostridium difficile, to treat acne, and to reduce side effects of treatment for Helicobacter pylori.
4. Streptococcus thermophilus
This produces large quantities of the enzyme lactase, making it effective, according to some reports, in the prevention of lactose intolerance.
5. Enterococcus faecium
This is normally found in the intestinal tract of humans and animals.
6. Leuconostoc
This has been used extensively in food processing throughout human history, and ingestion of foods containing live bacteria, dead bacteria, and metabolites of these microorganisms has taken place for a long time.
With the growing popularity of probiotics, there is a huge variety of supplements from which you can choose. The most important thing is to determine what type of probiotic microorganism you need for your condition. Do not just take the supplement that provides the most kinds of organisms. You need to do your research and be sure that there are scientific studies to support what you take. New research is emerging, so if you don't find what you need right, now keep looking. Your doctor can help you decide if trying probiotics might be helpful for you and can advise you regarding the amount and type of probiotics that may be appropriate in your case.
Monday, January 21, 2013
Kielbasa with pineapple and cannellini beans
Tried this tonight!! I'm vegetarian (i dont mind picking out) and husband eats meat. This is perfect!!!
Ingredients:
Servings:4
1 (18 ounce) can pineapple chunks (undrained)
2 (15 ounce) cans cannellini beans (undrained)
1 lb kielbasa, sliced
3 tablespoons brown sugar
3 tablespoons apple cider vinegar
3 tablespoons flour
Directions:
1
Combine all ingredients except the flour and cook, covered, on medium-low until it begins simmering, stirring occasionally.
2
Mix flour with a little cold water and stir into pot.
3
Simmer, covered, for about 20 minutes or until sufficiently thickened, stirring occasionally.
4
Serve over rice or with bread to soak up the sauce.
Ingredients:
Servings:4
1 (18 ounce) can pineapple chunks (undrained)
2 (15 ounce) cans cannellini beans (undrained)
1 lb kielbasa, sliced
3 tablespoons brown sugar
3 tablespoons apple cider vinegar
3 tablespoons flour
Directions:
1
Combine all ingredients except the flour and cook, covered, on medium-low until it begins simmering, stirring occasionally.
2
Mix flour with a little cold water and stir into pot.
3
Simmer, covered, for about 20 minutes or until sufficiently thickened, stirring occasionally.
4
Serve over rice or with bread to soak up the sauce.
Tuesday, October 9, 2012
Evening Primrose Oil
At week 37, my midwife recommended taking primrose twice a day (once orally, and once...rrr...vaginally). This to soften the cervix. Which apparently is more important to focus on then how dilated a mother is. While there isn't sufficient evidence to state it's effectiveness. Years and years of midwifery has got to have some clout on this topic. I am taking it anyway and it seems to be working for me. I took it upon myself to do some research on this oil in general.
Also, I have been advised to discontinue my primrose regime after delivery and switch back to my high doses of mercury free fish oils while I breastfeed.
What is it?
Evening primrose oil is the oil from the seed of the evening
primrose plant. Evening primrose oil is used for skin disorders such as
eczema, psoriasis, and acne. It is also used for rheumatoid arthritis,
weak bones (osteoporosis), Raynaud’s syndrome, multiple sclerosis (MS),
Sjogren’s syndrome, cancer, high cholesterol, heart disease, a movement
disorder in children called dyspraxia, leg pain due to blocked blood
vessels (intermittent claudication), alcoholism, Alzheimer’s disease,
and schizophrenia.
Some people use evening primrose oil for chronic fatigue syndrome (CFS); asthma; nerve damage related to diabetes; an itching disorder called neurodermatitis; hyperactivity in children and attention deficit-hyperactivity disorder (ADHD); obesity and weight loss; whooping cough; and gastrointestinal disorders including ulcerative colitis, irritable bowel syndrome, and peptic ulcer disease.
Women use evening primrose oil in pregnancy for preventing high blood pressure (pre-eclampsia), shortening labor, starting labor, and preventing late deliveries. Women also use evening primrose oil for premenstrual syndrome (PMS), breast pain, endometriosis, and symptoms of menopause such as hot flashes.
In foods, evening primrose oil is used as a dietary source of essential fatty acids.
In manufacturing, evening primrose oil is used in soaps and cosmetics.
In Britain, evening primrose oil used to be approved for treating eczema and breast pain. However, the Medicines Control Agency (MCA), the British equivalent of the US Food and Drug Administration (FDA), withdrew the licenses for evening primrose oil products marketed as prescription drug products for these uses. The licenses were withdrawn because the agency concluded that there is not enough evidence that they are effective. The manufacturer disagrees, but it hasn’t published studies yet to prove the effectiveness of evening primrose for these uses.
Some people use evening primrose oil for chronic fatigue syndrome (CFS); asthma; nerve damage related to diabetes; an itching disorder called neurodermatitis; hyperactivity in children and attention deficit-hyperactivity disorder (ADHD); obesity and weight loss; whooping cough; and gastrointestinal disorders including ulcerative colitis, irritable bowel syndrome, and peptic ulcer disease.
Women use evening primrose oil in pregnancy for preventing high blood pressure (pre-eclampsia), shortening labor, starting labor, and preventing late deliveries. Women also use evening primrose oil for premenstrual syndrome (PMS), breast pain, endometriosis, and symptoms of menopause such as hot flashes.
In foods, evening primrose oil is used as a dietary source of essential fatty acids.
In manufacturing, evening primrose oil is used in soaps and cosmetics.
In Britain, evening primrose oil used to be approved for treating eczema and breast pain. However, the Medicines Control Agency (MCA), the British equivalent of the US Food and Drug Administration (FDA), withdrew the licenses for evening primrose oil products marketed as prescription drug products for these uses. The licenses were withdrawn because the agency concluded that there is not enough evidence that they are effective. The manufacturer disagrees, but it hasn’t published studies yet to prove the effectiveness of evening primrose for these uses.
How effective is it?
Natural Medicines Comprehensive Database rates effectiveness
based on scientific evidence according to the following scale:
Effective, Likely Effective, Possibly Effective, Possibly Ineffective,
Likely Ineffective, Ineffective, and Insufficient Evidence to Rate.
The effectiveness ratings for EVENING PRIMROSE OIL are as follows:
The effectiveness ratings for EVENING PRIMROSE OIL are as follows:
Possibly effective for...
- Breast pain (mastalgia). It may not be effective for long-term severe breast pain, though.
- Osteoporosis, when used in combination with calcium and fish oils.
Possibly ineffective for...
- Symptoms of premenstrual syndrome (PMS).
- Attention deficit-hyperactivity disorder (ADHD).
- Reducing symptoms of a kind of skin disorder called atopic dermatitis (eczema).
- Hot flashes and night sweats due to menopause.
Insufficient evidence to rate effectiveness for...
- Chronic fatigue syndrome (CFS). There is some early evidence that a specific combination of evening primrose oil and fish oils (Efamarine) might reduce the symptoms of CFS. However, study results have not been consistent.
- Rheumatoid arthritis (RA). Some studies show evening primrose oil reduces pain in RA. But some other studies show no benefit.
- Complications of pregnancy. Research to date suggests that taking evening primrose oil doesn’t seem to shorten labor, prevent high blood pressure (pre-eclampsia), or prevent late deliveries in pregnant women.
- Sjogren’s syndrome (an autoimmune disorder in which certain body cells attack and destroy the glands that produce tears and saliva). There is some evidence that taking evening primrose oil doesn’t improve symptoms.
- Cancer.
- Acne.
- Multiple sclerosis (MS).
- Rheumatoid arthritis.
- Heart disease.
- High cholesterol.
- Alzheimer’s disease.
- Other conditions.
Evening primrose oil contains “fatty acids.” Some women with breast
pain might not have high enough levels of certain ”fatty acids.” Fatty
acids also seem to help decrease inflammation related to conditions such
as arthritis and eczema.
Evening primrose oil is LIKELY SAFE for most people. It can sometimes cause mild side effects including upset stomach, nausea, diarrhea, and headache.
It is POSSIBLY SAFE to take evening primrose oil during breast-feeding, but it’s best to check with your healthcare provider first.
Bleeding disorders: There is a concern that evening primrose oil might increase the chance of bruising and bleeding. Don’t use it if you have a bleeding disorder.
Epilepsy or another seizure disorder: There is a concern that taking evening primrose oil might make seizures more likely in some people. If you have a history of seizure, avoid using it.
Schizophrenia: Seizures have been reported in people with schizophrenia treated with phenothiazine drugs, GLA (a chemical found in evening primrose oil), and vitamin E. Get your healthcare provider’s opinion before starting evening primrose oil.
Surgery: Evening primrose oil might increase the chance of bleeding during or after surgery. Stop using it at least 2 weeks before a scheduled surgery.
Special precautions & warnings:
Pregnancy and breast-feeding: Taking evening primrose oil is POSSIBLY UNSAFE during pregnancy. It might increase the chance of having complications. Don’t use it if you are pregnant.It is POSSIBLY SAFE to take evening primrose oil during breast-feeding, but it’s best to check with your healthcare provider first.
Bleeding disorders: There is a concern that evening primrose oil might increase the chance of bruising and bleeding. Don’t use it if you have a bleeding disorder.
Epilepsy or another seizure disorder: There is a concern that taking evening primrose oil might make seizures more likely in some people. If you have a history of seizure, avoid using it.
Schizophrenia: Seizures have been reported in people with schizophrenia treated with phenothiazine drugs, GLA (a chemical found in evening primrose oil), and vitamin E. Get your healthcare provider’s opinion before starting evening primrose oil.
Surgery: Evening primrose oil might increase the chance of bleeding during or after surgery. Stop using it at least 2 weeks before a scheduled surgery.
Major
Do not take this combination.
Medications that slow blood clotting (Anticoagulant / Antiplatelet drugs)
Evening primrose oil contains GLA (gamma-linolenic acid), which
might slow blood clotting. Taking evening primrose oil along with
medications that also slow clotting might increase the chances of
bruising and bleeding.
Some medications that slow blood clotting include aspirin, clopidogrel (Plavix), nonsteroidal anti-inflammatory drugs (NSAIDs) such as diclofenac (Voltaren, Cataflam, others), ibuprofen (Advil, Motrin, others), naproxen (Anaprox, Naprosyn, others), dalteparin (Fragmin), enoxaparin (Lovenox), heparin, warfarin (Coumadin), and others.
Some medications that slow blood clotting include aspirin, clopidogrel (Plavix), nonsteroidal anti-inflammatory drugs (NSAIDs) such as diclofenac (Voltaren, Cataflam, others), ibuprofen (Advil, Motrin, others), naproxen (Anaprox, Naprosyn, others), dalteparin (Fragmin), enoxaparin (Lovenox), heparin, warfarin (Coumadin), and others.
Moderate
Be cautious with this combination.
Medications used during surgery (Anesthesia)
Evening primrose oil might interact with medications used during
surgery. One person who was taking evening primrose oil and other
medications had a seizure during surgery. But there isn't enough
information to know if evening primrose oil or the other medications
caused the seizure. Be sure to tell your doctor what natural products
you are taking before having surgery. To be on the safe side, you should
stop taking evening primrose oil at least 2 weeks before surgery.
Phenothiazines
Taking evening primrose oil with phenothiazines might increase the risk of having a seizure in some people.
Some phenothiazines include chlorpromazine (Thorazine), fluphenazine (Prolixin), trifluoperazine (Stelazine), thioridazine (Mellaril), and others.
Some phenothiazines include chlorpromazine (Thorazine), fluphenazine (Prolixin), trifluoperazine (Stelazine), thioridazine (Mellaril), and others.
Herbs and supplements that might slow blood clotting
Using evening primrose oil along with herbs that can slow blood
clotting could increase the risk of bleeding in some people. These herbs
include angelica, clove, danshen, garlic, ginger, ginkgo, red clover,
turmeric, and others.
There are no known interactions with foods.
The following doses have been studied in scientific research:
BY MOUTH:
BY MOUTH:
- For breast pain: 3-4 grams daily.
Tuesday, May 22, 2012
The Pros & Cons Of Detox Cleanses
Cleanses are super-popular with celebrities and us regular people alike.
But are they really safe? Are they really effective? Are there some
that are better than others?
Three experts tell whether doing a cleanse is right for you…
“Go for it. Cleanses come in many forms-some are
just juices, others are restricted-eating plans that last a day or even
several weeks. But the goal is the same: to help your body flush out
toxins and jump-start weight loss. Some aren’t helpful, because they are
too low in calories or omit key nutrients. But a good cleanse, one
that’s organic and vitamin-rich, acts as a reset button to help
transform unhealthy eating habits and infuses your body with nutrients.
A lot of my clients who find cleanses appealing have been subsisting
on sugar and caffeine-they’re actually somewhat malnourished! They find
that an organic-juice cleanse makes them feel sharper and more aware of
bad habits that were sabotaging their health, like mindless eating. I
know every time I do one, I get an energy boost.”
- Ashley Koff, R.D., Los Angeles dietitian and coauthor of Mom Energy: A Simple Plan to Live Fully Charged
“No. Liquid cleanses, or severely calorie-restricted
detox diets, are based on quack science, and the only weight you lose
is water weight. They can even do your body a lot of harm: Because many
cleanses cause you to go to the bathroom more than usual, you may flush
out important electrolytes that help your heart function and maintain
fluid balance in your body. That’s why some people experience muscle
weakness and mental fogginess. Your colon isn’t dirty, and juice
cleanses wouldn’t ‘clean’ it anyway, since they don’t contain much
fiber, which is what actually ‘scrubs’ the colon.
Plus, the idea that your body is better able to digest liquids is
nonsense. Your stomach is built to cope with solid food, and it doesn’t
need a break! If you really want to slim down, fill your plate with
leafy green vegetables, fiber, whole grains and good fats in your
everyday life.”
- Michael D. Gershon, M.D., professor of pathology and cell biology at Columbia University
“Do it, but be smart. I don’t recommend cleanses
that omit protein, good carbs or healthy fat. And watch out for ones
that provide fewer than 1,000 calories a day. Skimping on nutrition can
cause you to lose calorie-burning muscle, slow your metabolism, weaken
your immune system and dull your skin and hair. Plus, it can lead to
rebound binge eating. Do it right, though, and a cleanse has
Many women do cleanses to drop pounds; while all of the weight loss
may not last, it can be motivating. It’s inspired some of my clients to
make lifestyle changes that do lead to long-term success. I recommend a
solid-food detox-it’s more filling than liquid-only plans. Simply cut
out processed foods and alcohol, and consider eliminating animal
products and caffeine. A detox should feel like a tune-up, not a
punishment.”
- Cynthia Sass, R.D., author of S.A.S.S. Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches
Also: remember to always consult a medical
professional before starting any sort of cleanse or other diet program.
Even if you feel fine, it’s better to talk to someone beforehand about
potential adverse reactions that you may not be aware of.
Friday, May 4, 2012
6 Reasons Why Bananas Are AWESOME
Before we start discussing the health benefits of bananas, here is some nutritional information for a serving of banana:
Serving size = 1 medium sufficiently ripe banana [about 7″ long and 126 grams (0.28 pounds) in weight]
Total Fat = 0 g; Cholesterol = 0 g; Calories = 110
Potassium = 400 mg (10% of daily recommended value)
Dietary Fiber = 4 g (16% of daily recommended value)
Sugar = 14.8 g; Protein = 1 g (2% of daily recommended value)
Vitamin C = 16% of daily recommended value
Vitamin B6 = 20% of daily recommended value
1. Bananas are good for your heart and nerves: Bananas
contain a high dose of potassium - an essential ingredient to keep your
heart and nervous system in good shape. Potassium is essential for
proper muscle contraction and hence plays an important role in
muscle-influenced activities including: the normal rhythmic pumping of
the heart, digestion, muscular movements, etc., Some studies have also
linked low potassium intake to high blood pressure and increased risk of
stroke. Most Americans don’t get enough potassium in their diet
(recommended dose is about 4 g per day) - blame it on our fast food
culture. Including a banana (or two) in your diet everyday would take
you a step closer towards getting your daily recommended dose of
potassium
2. Bananas are good for your kidneys and bones: Benefits
to the kidneys and the bones are again due to the high potassium content
of bananas. A normal intake of potassium suppresses calcium excretion
in the urine and minimizes the risk of kidney stones. Also, for the same
reason (suppressing of calcium excretion), it minimizes the loss of
calcium from the body and thereby reduces the risk of osteoporosis
3. Bananas can act as mood enhancers or mild sedatives:
Bananas contain tryptophan (although it’s not one of the major sources, a
medium still contains about 10.6 mg of tryptophan). Tryptophan is one
of the 20 amino acids which are building blocks of proteins (btw,
an incredible number of articles on the internet call tryptophan as a
“mood-enhancing protein” and that is technically not correct).
Tryptophan helps the body to produce serotonin - which has a calming
effect on the brain (creates a stable mood) and acts as a mild sedative.
It should be noted that the only way our our body gets it’s dose of
tryptophan is through our diet - it does not produce tryptophan
naturally; bananas is one of the easiest ways to get it
4. Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B6
plays an important role in converting tryptophan to serotonin (read #3
above), and also helps the body to make hemoglobin - a crucial
ingredient of your blood. Vitamin B6 is also essential for
antibody production and to maintain a healthy immune response. It also
helps to convert carbohydrates to glucose and thereby maintains proper
blood sugar levels. A medium banana can take care of 1/5th of your daily
recommended intake of vitamin B6 and is one of the easiest (and cheapest) ways to increase your dietary intake of the vitamin
5. Bananas are good for kids: Let me quote this from NIH’s Medical Encyclopedia
Bananas are part of the BRAT diet, a diet many physicians and nurses recommend for children recovering from gastrointestinal problems, particularly diarrhea. BRAT stands for the different components that make up the diet: Bananas, Rice cereal, Applesauce, Toast. These are binding foods that make the stools harder.
6. Bananas are good source of dietary fiber: A single
serving (one medium-sized banana) contains 16% of the daily recommended
dietary fiber intake for a normal adult - that’s substantial for a
single serving of any food. Fiber improves laxation (smooth bowel
movements). Fiber-rich diets have also been linked to lower risk of
coronary heart disease and of type 2 diabetes. Also, view this
information in light of the following facts
Current recommendations suggest that adults consume 20-35 grams of
dietary fiber per day. Children over age 2 should consume an amount
equal to or greater than their age plus 5 grams per day. Yet the average
American eats only 14-15 grams of dietary fiber a day.
Availability is the best part: Bananas are very
affordable at about 35~40 cents per pound (on an average - in the US)
and are generally available in almost all grocery stores; you don’t need
to cook them or wash them (unless you want to eat the outer skin) and
that makes them ideal as quick lunch substitutes. Consider bananas as an
awesome and affordable dietary supplement.
Got sugar concerns?: People worry a lot about the
carbohydrates (especially the sugar part) in bananas. To that end, here
are a few quotes from a couple reliable sources:
A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of 6 … Although an apple may be a little better choice for a snack, eating a banana isn’t all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet. (source: USDA.gov)
Despite being erroneously called “fattening” and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. (source: American Diabetes Association)
Tuesday, April 24, 2012
Greek Yogurt Vs. Regular Yogurt: Which Is More Healthful?
Move over, regular yogurt. Going Greek is in, and this exotic option has elbowed its way onto
refrigerator shelves everywhere. Most give a big thumbs up to its
taste—tangier and less sweet, as well as creamier—but is it healthier
than its conventional counterpart?
First, to be clear: Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They're low in calories and packed with calcium and live bacterial cultures. But our Mediterranean friend—which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge.
Here's a closer look at how the two stack up nutrition-wise.
Protein. Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.
Carbohydrates. Going Greek is a smart choice for low-carb dieters. It contains roughly half the carbs as the regular kind—5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant. Remember, however, that "both types of yogurt can contain high amounts of carbs if they're sweetened with sugar or another sweetening agent," says Kari Hartel, a Missouri-based registered dietitian. "No matter which type you choose, opt for yogurt with less added sugar."
Fat. Be wary of Greek yogurt's fat content. In just 7 ounces, Fage's full-fat Greek yogurt packs 16 grams of saturated fat—or 80 percent of your total daily allowance if you're on a 2,000-calorie diet. (That's more than in three Snickers bars.) Dannon's regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and "bad" LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you're going Greek, stick to low-fat and fat-free versions.
Sodium. A serving of Greek yogurt averages 50 milligrams of sodium—about half the amount in most brands of the regular kind. (Low-sodium versions of regular yogurt are available.) Too much salt can boost blood pressure and increase the risk of other heart problems. The federal government's 2010 Dietary Guidelines urge Americans to cap sodium at 2,300 milligrams a day, or 1,500 milligrams if they're older than 50, African-American, or have hypertension, diabetes, or chronic kidney disease.
Calcium. Regular yogurt provides 30 percent of the federal government's recommended daily amount. Greek yogurt loses some of its calcium through the straining process, but still packs a wallop. A 6-ounce cup typically supplies about 20 percent of the daily recommendation. If you're still worried about calcium intake, load up on milk, seeds, and almonds.
Still undecided on which team to join? Compare the labels of Dannon's regular and Greek varieties. (Other popular brands of Greek yogurt include Chobani, and Stonyfield Farm's Oikos.)
Greek (5.3 ounces, nonfat, plain)
If you do opt for Greek yogurt, take advantage of its versatility. Mix it with seasonings like garlic, dill, and parsley to create a unique dip for carrots, celery sticks, or cucumber slices. Toss in some berries or high-fiber granola. You can also substitute Greek yogurt for sour cream on tacos, for example, or for the eggs and oil in baked goods. It's an acceptable replacement for fatty ingredients like cream cheese, mayo and butter. Its thick texture makes it an excellent swap for mayonnaise on sandwiches, or in dishes like potato salad, egg salad, pasta salad, and coleslaw. Since these are comfort foods, it makes it easier to transition to using yogurt in recipes. I personally like to add a little honey or low sugar jam for my breakfast. Don't skip breakfast :)
First, to be clear: Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They're low in calories and packed with calcium and live bacterial cultures. But our Mediterranean friend—which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge.
Here's a closer look at how the two stack up nutrition-wise.
Protein. Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.
Carbohydrates. Going Greek is a smart choice for low-carb dieters. It contains roughly half the carbs as the regular kind—5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant. Remember, however, that "both types of yogurt can contain high amounts of carbs if they're sweetened with sugar or another sweetening agent," says Kari Hartel, a Missouri-based registered dietitian. "No matter which type you choose, opt for yogurt with less added sugar."
Fat. Be wary of Greek yogurt's fat content. In just 7 ounces, Fage's full-fat Greek yogurt packs 16 grams of saturated fat—or 80 percent of your total daily allowance if you're on a 2,000-calorie diet. (That's more than in three Snickers bars.) Dannon's regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and "bad" LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you're going Greek, stick to low-fat and fat-free versions.
Sodium. A serving of Greek yogurt averages 50 milligrams of sodium—about half the amount in most brands of the regular kind. (Low-sodium versions of regular yogurt are available.) Too much salt can boost blood pressure and increase the risk of other heart problems. The federal government's 2010 Dietary Guidelines urge Americans to cap sodium at 2,300 milligrams a day, or 1,500 milligrams if they're older than 50, African-American, or have hypertension, diabetes, or chronic kidney disease.
Calcium. Regular yogurt provides 30 percent of the federal government's recommended daily amount. Greek yogurt loses some of its calcium through the straining process, but still packs a wallop. A 6-ounce cup typically supplies about 20 percent of the daily recommendation. If you're still worried about calcium intake, load up on milk, seeds, and almonds.
Still undecided on which team to join? Compare the labels of Dannon's regular and Greek varieties. (Other popular brands of Greek yogurt include Chobani, and Stonyfield Farm's Oikos.)
Greek (5.3 ounces, nonfat, plain)
- Calories: 80
- Total fat: 0 grams
- Cholesterol: 10 milligrams
- Sodium: 50 milligrams
- Sugar: 6 grams
- Protein: 15 grams
- Calcium: 15 percent on a 2,000-calorie diet
- Calories: 80
- Total fat: 0 grams
- Cholesterol 5 milligrams
- Sodium: 120 milligrams
- Sugar: 12 grams
- Protein: 9 grams
- Calcium: 30 percent on a 2,000-calorie diet.
If you do opt for Greek yogurt, take advantage of its versatility. Mix it with seasonings like garlic, dill, and parsley to create a unique dip for carrots, celery sticks, or cucumber slices. Toss in some berries or high-fiber granola. You can also substitute Greek yogurt for sour cream on tacos, for example, or for the eggs and oil in baked goods. It's an acceptable replacement for fatty ingredients like cream cheese, mayo and butter. Its thick texture makes it an excellent swap for mayonnaise on sandwiches, or in dishes like potato salad, egg salad, pasta salad, and coleslaw. Since these are comfort foods, it makes it easier to transition to using yogurt in recipes. I personally like to add a little honey or low sugar jam for my breakfast. Don't skip breakfast :)
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