This is a hearty soup idea for cold nights or hungry children. It is simple to prepare and low in fat. It is rather filling too.
Ingredients
1/2 lb lean ground beef
1 cup onion, chopped
1 (10 3/4 ounce) can condensed cream of tomato soup (low fat or low sodium, regular is fine too)
1 (8 ounce) can tomato sauce
1 1/2 cups water
2/3 cup instant rice, uncooked
1 (15 ounce) can cut green beans, rinsed & drained
2 teaspoons dried parsley flakes
1/8 teaspoon ground black pepper
butter-flavored cooking spray
Directions
1 Spray a large saucepan with cooking spray.
2 Brown beef and chopped onions over medium heat until cooked though; drain any fat.
3 To the browned meat & onions, add the can of tomato soup, tomato sauce, and water.
4 Bring to a boil, then add uncooked instant rice, green beans, parsley, and black pepper; stir well.
5 Cover and reduce heat to low; let simmer for 15 minutes or until rice is tender, stirring once or twice.
Hope you enjoy this recipe.
Monday, March 29, 2010
Thursday, March 25, 2010
Apples and antioxidants
Have you heard: An apple keeps a doctor away?
You see, apples contain a natural antioxidant called *quercetin* which is found in red apples. This antioxidant gives the body an immunity boost.
Researchers have found that a group of athletes taking quercetin supplements maintained better mental alertness and reaction times over a control group who were given a placebo.
Red apples are available all year round, so there is no excuse not to include them into your diet. So do take advantage of eating the fruit at least once a day and you may actually find that the doctor may become a stranger to you and your family.
You see, apples contain a natural antioxidant called *quercetin* which is found in red apples. This antioxidant gives the body an immunity boost.
Researchers have found that a group of athletes taking quercetin supplements maintained better mental alertness and reaction times over a control group who were given a placebo.
Red apples are available all year round, so there is no excuse not to include them into your diet. So do take advantage of eating the fruit at least once a day and you may actually find that the doctor may become a stranger to you and your family.
Monday, March 22, 2010
You can have heart problems when you are not over weight
Everyone knows that being over weight can lead to heart problems. But did you know that even if you are not over weight, you can still have heart problems?
This is according to a latest finding which tracked the health of 21,094 male doctors for 2 decades. It confirmed that even those who were only moderately overweight had a higher risk.
In men who are 1.8m tall, for every 3.2 kg of excess body weight, their risk of heart failure rose on average by 11% over the next 2 years. This is reported in the journal, Circulation, by Reuters.
The average age of the men at the outset of the Physicians' Health Studies was 53. During the study, 1109 of them developed heart failure.
Overall the risk of heart failure increased by 180% in men who met the definition of obesity according to their body mass index (BMI of 30 and higher) and by 49 % in men who met the definition of overweight (a BMI of 25-30)
So if you are even slightly over weight, you might want to change your diet
This is according to a latest finding which tracked the health of 21,094 male doctors for 2 decades. It confirmed that even those who were only moderately overweight had a higher risk.
In men who are 1.8m tall, for every 3.2 kg of excess body weight, their risk of heart failure rose on average by 11% over the next 2 years. This is reported in the journal, Circulation, by Reuters.
The average age of the men at the outset of the Physicians' Health Studies was 53. During the study, 1109 of them developed heart failure.
Overall the risk of heart failure increased by 180% in men who met the definition of obesity according to their body mass index (BMI of 30 and higher) and by 49 % in men who met the definition of overweight (a BMI of 25-30)
So if you are even slightly over weight, you might want to change your diet
Thursday, March 18, 2010
Lack of Sleep can indicate Heart Problems
There is sufficient evidence today that a lack of sleep can lead to heart diseases.
According to the December issue of Journal of the American Medical Association, people who get less than 5 -7 hours of sleep nightly are almost twice as likely to develop early signs of blood vessel damage as those who get more rest. The research is led by Diane Lauderdale, an epodemiologist at the University of Chicago. The study involved 495 people aged 35 - 47 who did not have existing heart damage to see whether a lack of sleep might be a contributing factor to heart diseases.
The largest group of subjects received 5-7 hours of sleep a night. Over the 5 years of study, about 11% developed calcified arteries. With less than 5 hours of nightly sleep, the danger rose starkly with 27% developing blood vessel calcification during the study. In contrast, only 6% of those who received more than 7 hours of sleep showed signs of heart damage at the end of the study.
Earlier studies had shown that lack of sleep may also contribute to obesity and diabetes.
Heart disease often occurs only after years of damage to the blood vessels that surround and support the cardiac muscles. Calcium build up in the blood vessels is one of the main causes, along with high cholesterol.
According to the December issue of Journal of the American Medical Association, people who get less than 5 -7 hours of sleep nightly are almost twice as likely to develop early signs of blood vessel damage as those who get more rest. The research is led by Diane Lauderdale, an epodemiologist at the University of Chicago. The study involved 495 people aged 35 - 47 who did not have existing heart damage to see whether a lack of sleep might be a contributing factor to heart diseases.
The largest group of subjects received 5-7 hours of sleep a night. Over the 5 years of study, about 11% developed calcified arteries. With less than 5 hours of nightly sleep, the danger rose starkly with 27% developing blood vessel calcification during the study. In contrast, only 6% of those who received more than 7 hours of sleep showed signs of heart damage at the end of the study.
Earlier studies had shown that lack of sleep may also contribute to obesity and diabetes.
Heart disease often occurs only after years of damage to the blood vessels that surround and support the cardiac muscles. Calcium build up in the blood vessels is one of the main causes, along with high cholesterol.
Monday, March 15, 2010
Addiction to Junk Food, Fats, Sugar, Caffeine and Chocolate
Some people find it hard to lose their excess fats. That is because they have addictions that need to be dealt with. One of the first steps to dealing with addiction is to know that they exist. Here are some examples of food addictions:
*1. Junk Food Addiction*
Research has found that the brains of people who have a special craving or obsession with junk food look similar to those of drug addicts. They have fewer receptors for dopamine, which governs the brain's pleasure centers. These people might need to consume more of pleasurable, aka junk, food, to feel good.
*2. Fat Addiction*
People with a fat addiction are attracted to high-fat foods like dairy products and oily fast food like french fries and onion rings. According to research, this is a biochemical issue. It is not a case of a person lacking the will power to resist. Consuming fat affects the body's brain chemistry, in much the same way as when alcohol or drugs are ingested.
*3. Sugar Addiction*
This is a little uncommon. However, there are indeed folks who experience a "sugar rush" after eating sweet stuff. There is scientific evidence to prove that ingesting substantial sweet food or drinks will affect the levels of dopamine, a neurotransmitter, in the brain. Without a regular and consistent supply of sugar, these folks will go through withdrawal symptoms too.
*4. Caffeine Addiction*
Caffeine is a socially acceptable addiction. However, that does not mean it is okay to have it. When anything becomes an addiction, it's not good. Anyone who has tried to adopt the "cold turkey" way to eliminate caffeine from his/her system will experience withdrawal symptoms from irritability, headaches or even fatigue and anxiety. These symptoms may take 7 days or more to go of . Some people might not have the will power to withstand the discomfort and choose to start drinking caffeinated beverages.
*5. Chocolate Addiction*
When we are enjoying chocolates, our bodies release serotonin. Serotonin produces a feeling of well-being. This may explain why we always celebrate with chocolate or to console ourselves to feel good again. Of course, chocolate addiction might bring on dental problem.
When we over-consume anything and it becomes addiction, it's no good - emotionally, physically and spiritually. When it comes to food, take a balanced meal. Eat your cakes, have your chocolate but in moderation.
P.S. Taraak, a Longivity Coach, who contributes articles here swears by sprouts, while others like Frederic Paternaude believes raw food is the way to healthy eating. There's no right or wrong, you just have to choose a suitable way that fits your lifestyle. Whatever it is, more greens is good.
*1. Junk Food Addiction*
Research has found that the brains of people who have a special craving or obsession with junk food look similar to those of drug addicts. They have fewer receptors for dopamine, which governs the brain's pleasure centers. These people might need to consume more of pleasurable, aka junk, food, to feel good.
*2. Fat Addiction*
People with a fat addiction are attracted to high-fat foods like dairy products and oily fast food like french fries and onion rings. According to research, this is a biochemical issue. It is not a case of a person lacking the will power to resist. Consuming fat affects the body's brain chemistry, in much the same way as when alcohol or drugs are ingested.
*3. Sugar Addiction*
This is a little uncommon. However, there are indeed folks who experience a "sugar rush" after eating sweet stuff. There is scientific evidence to prove that ingesting substantial sweet food or drinks will affect the levels of dopamine, a neurotransmitter, in the brain. Without a regular and consistent supply of sugar, these folks will go through withdrawal symptoms too.
*4. Caffeine Addiction*
Caffeine is a socially acceptable addiction. However, that does not mean it is okay to have it. When anything becomes an addiction, it's not good. Anyone who has tried to adopt the "cold turkey" way to eliminate caffeine from his/her system will experience withdrawal symptoms from irritability, headaches or even fatigue and anxiety. These symptoms may take 7 days or more to go of . Some people might not have the will power to withstand the discomfort and choose to start drinking caffeinated beverages.
*5. Chocolate Addiction*
When we are enjoying chocolates, our bodies release serotonin. Serotonin produces a feeling of well-being. This may explain why we always celebrate with chocolate or to console ourselves to feel good again. Of course, chocolate addiction might bring on dental problem.
When we over-consume anything and it becomes addiction, it's no good - emotionally, physically and spiritually. When it comes to food, take a balanced meal. Eat your cakes, have your chocolate but in moderation.
P.S. Taraak
Thursday, March 11, 2010
Healthy Food Tip - Frozen Soup Stock retains nutriets
Sometimes, home cooking is too much of a hassle in our busy schedules. Undeniably, we all know that cooking at home is healthier than eating out. Here is a tip that can help.
According to Ms Nehal Kamdar, Dietian with Raffles Hospital, a home made soup soup stock is an excellent way to enhance the flavour of dishes. The meat, bones and beans that you are using contain mainly minerals, protein and fat. None of these are destroyed by heat. However, there are some points to note when freezing home-made stock:
1. As the stock continues to heat, oil in the water rises to the
surface, and combines with the proteins, creating a foam. You
should let the soup chill completely and skim the fat from the top
before freezing the stock. Fat spoils over time in the freezer and
shortens the frozen stock shelf life.
2. Store Food in small servings to hasten freezing. This also allows
you to defrost what you want.
3. The quicker food freezes, the better its quality once thawed.
Arrange containers in a single layer to allow air to circulate for
quicker freezing.
4. When defrosting, do so in the refrigerator or microwave, never in
room temperature or you might run the risk of food contamination.
5. Do not freeze more than 4 months.
According to Ms Nehal Kamdar, Dietian with Raffles Hospital, a home made soup soup stock is an excellent way to enhance the flavour of dishes. The meat, bones and beans that you are using contain mainly minerals, protein and fat. None of these are destroyed by heat. However, there are some points to note when freezing home-made stock:
1. As the stock continues to heat, oil in the water rises to the
surface, and combines with the proteins, creating a foam. You
should let the soup chill completely and skim the fat from the top
before freezing the stock. Fat spoils over time in the freezer and
shortens the frozen stock shelf life.
2. Store Food in small servings to hasten freezing. This also allows
you to defrost what you want.
3. The quicker food freezes, the better its quality once thawed.
Arrange containers in a single layer to allow air to circulate for
quicker freezing.
4. When defrosting, do so in the refrigerator or microwave, never in
room temperature or you might run the risk of food contamination.
5. Do not freeze more than 4 months.
Monday, March 8, 2010
What is cellulite?
Cellulite is the bane of many, especially women. Strangely, it is not a phenomena that appears only in fat and over-weight people.
Cellulite results from the abnormal storage of fat in the skin and subcutaneous connective tissue retraction and is more common in women than men.
Whether you are young of elderly, underweight or overweight, you are likely to be plagued by cellulite if you are leading a highly sedentary lifestyle and do not have a balanced diet. Unfortunately, cellulite tend to worsen over time. Gradually, the lumpy orange peel effect of cellulite become more pronounced on the hips, abdomen, thighs and buttocks.
In women, the tissues is particularly sensitive to variations in hormone levels (menstrual cycle, pregnancy, menopause) which promote the storage and build up of fat reserves.
According to Joey Atlas, Publisher and Editor of "The Cellulite Reduction Report":
Several years ago, Neil Solomon, M.D., conducted a double-blind
study of 100 people to see whether "cellulite" differed from
ordinary fat. Specimens of regular fat and lumpy fat were obtained
by a needle biopsy procedure and given to pathologists for analysis
and comparison...
No differences between the two types of fat samples were found.
More recently, researchers at Rockefeller Institute used
ultrasonography, microscopic examinations, and fat-metabolism
studies to see if "cellulite affected" and unaffected skin areas
differed in seven healthy adult subjects - five women, two men; four
of them "cellulite" affected, three unaffected.
Not surprisingly - the researchers concluded: (a) certain
characteristics of skin make women more prone than men to develop
the appearance of "cellulite"; and (b) there were no differences in
the appearance or function of the fatty tissue or the regional blood
flow between "cellulite" affected and unaffected body areas within
these individuals...
So, make sure you have a balanced diet and practise healthy living as a lifestyle. Not only will that keep you healthy, it will keep you good looking too.
Cellulite results from the abnormal storage of fat in the skin and subcutaneous connective tissue retraction and is more common in women than men.
Whether you are young of elderly, underweight or overweight, you are likely to be plagued by cellulite if you are leading a highly sedentary lifestyle and do not have a balanced diet. Unfortunately, cellulite tend to worsen over time. Gradually, the lumpy orange peel effect of cellulite become more pronounced on the hips, abdomen, thighs and buttocks.
In women, the tissues is particularly sensitive to variations in hormone levels (menstrual cycle, pregnancy, menopause) which promote the storage and build up of fat reserves.
According to Joey Atlas
Several years ago, Neil Solomon, M.D., conducted a double-blind
study of 100 people to see whether "cellulite" differed from
ordinary fat. Specimens of regular fat and lumpy fat were obtained
by a needle biopsy procedure and given to pathologists for analysis
and comparison...
No differences between the two types of fat samples were found.
More recently, researchers at Rockefeller Institute used
ultrasonography, microscopic examinations, and fat-metabolism
studies to see if "cellulite affected" and unaffected skin areas
differed in seven healthy adult subjects - five women, two men; four
of them "cellulite" affected, three unaffected.
Not surprisingly - the researchers concluded: (a) certain
characteristics of skin make women more prone than men to develop
the appearance of "cellulite"; and (b) there were no differences in
the appearance or function of the fatty tissue or the regional blood
flow between "cellulite" affected and unaffected body areas within
these individuals...
So, make sure you have a balanced diet and practise healthy living as a lifestyle. Not only will that keep you healthy, it will keep you good looking too.
Thursday, March 4, 2010
Milk increases the risk of Heart Disease
Here is another interesting discussion that has been going around - does milk increase the risk of hear disease?
*Myth*: Dairy can increase heart disease risk.
*Truth* Milk and milk-products do not lead to heart diseases.
In fact, heart diseases are caused by a diet which is high in fats rather than any other reasons. When you take low-fat milk products, for example, skimmed milk or reduced-fat yogurt, not only will your fat intake be lowered, the absorption of other essential vitamins and minerals are enhanced.
It is a well known fact that milk products contain a lot of goodness for us. By removing excess fat content, skimmed milk fortified with minerals and vitamins are definitely good for our overall well being.
So, do not be misled. Avoid a high fat diet. That of course includes over indulging in milk products like cheese and rich cream. Other than that, enjoy your diary products, they are good for you.
*Myth*: Dairy can increase heart disease risk.
*Truth* Milk and milk-products do not lead to heart diseases.
In fact, heart diseases are caused by a diet which is high in fats rather than any other reasons. When you take low-fat milk products, for example, skimmed milk or reduced-fat yogurt, not only will your fat intake be lowered, the absorption of other essential vitamins and minerals are enhanced.
It is a well known fact that milk products contain a lot of goodness for us. By removing excess fat content, skimmed milk fortified with minerals and vitamins are definitely good for our overall well being.
So, do not be misled. Avoid a high fat diet. That of course includes over indulging in milk products like cheese and rich cream. Other than that, enjoy your diary products, they are good for you.
Monday, March 1, 2010
Milk is not an effective calcium supplement
Here is an interesting discussion that has been going back and forth in the supplements and the "health conscious" community - is milk an effective calcium supplement?
* Myth: * Milk isn't as effective as calcium supplement.
*Truth: * Milk is rich in Calcium. A lot of the controversy actually relates to the nutritional value of milk. This has often been confused when entering discussions about calcium in milk. Having said that, do we really absorb more calcium from milk than from other sources? A study done at Cambridge seems to support that milk calcium does seem to be better absorbed (ref: http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN62_02%2FS0007114589001224a.pdf&code=c981794509f8f5b781bc6fe8a66d382c).
So, milk has many other benefits, and since it is indeed a good source of calcium, you can take skimmed milk fortified with calcium to avoid the fats, and it should be good for you in other ways.
* Myth: * Milk isn't as effective as calcium supplement.
*Truth: * Milk is rich in Calcium. A lot of the controversy actually relates to the nutritional value of milk. This has often been confused when entering discussions about calcium in milk. Having said that, do we really absorb more calcium from milk than from other sources? A study done at Cambridge seems to support that milk calcium does seem to be better absorbed (ref: http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN62_02%2FS0007114589001224a.pdf&code=c981794509f8f5b781bc6fe8a66d382c).
So, milk has many other benefits, and since it is indeed a good source of calcium, you can take skimmed milk fortified with calcium to avoid the fats, and it should be good for you in other ways.
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