The best of Japanese food to adapt into our diet

We asked a nutritionist for the best foods to borrow from a typical Japanese diet to improve your health.

The Japanese diet is widely considered to be one of the healthiest – and celebrities like Victoria Beckham and Madonna swear by it.

But which Japanese foods should you be adding to your diet? We asked nutritionist Cassandra Barns for the five foods in the Japanese diet that could help you live longer.

Fish

Heart health, brain health, eye health… fish is constantly lauded as the number one source of omega-3 fatty acids, essential for keeping these parts of our body in tip-top condition.

Cassandra comments: “We eat far less fish in the UK compared to Japan – it’s time we started upping our intake.

“These healthy fats also associated with keeping inflammation in check. As high inflammation is a characteristic of most chronic disease – from arthritis to heart disease to Alzheimer’s – keeping it under control may be a key factor in maintaining good health into old age.

“As a bonus, fish are rich in selenium, which is vital for our antioxidant defences and immune system, and B vitamins that help to keep our brain chemistry in balance.”

Fermented soya – miso, umami paste

“One of the ‘secrets’ of the health of Japanese women is thought to be their consumption of soya foods, thanks to the isoflavones they contain,” Cassandra explains.

Miso soup

“Isoflavones act as phytoestrogens – plant substances that have a weak oestrogen-like effect in the body – so may be especially helpful for women after menopause, when natural oestrogen levels drop. Consumption of soya isoflavones has been associated with a lower risk of breast cancer and endometrial (womb) cancer in women after menopause, as well as better bone mineral density and reduced risk of osteoporosis and fracture.

Natto

“They’ve even been linked to benefits for cardiovascular health, including reduced risk of stroke and heart attack. All reasons why they could help us live longer!”

“Rather than just any soya, the Japanese tend to consume traditional fermented soya foods such as miso, tempeh and natto. One of the benefits of the fermentation process is that the isoflavones are naturally converted into a form that’s much easier for the body to use. It also increases the vitamin K2 content, which plays a role in bone health and heart health too.” (...)

Tempeh

Seaweed

Seaweed is rich in many minerals that we don’t often get enough off in our normal diet, such as iodine, zinc, magnesium and potassium – all great for boosting our heart health and immune system.

“Many of us don’t get enough of these minerals in our normal diet, even if we eat plenty of vegetables because the soil they grow in can be depleted. This doesn’t apply to vegetables that grow in the sea, of course,” says Cassandra.

Seaweed

Matcha tea

Switching from your builder’s tea to a green tea a few times a day could see you reap big benefits.

“Green tea – matcha in particular – is high in a specific type of flavanols called catechins. These substances are thought to boost our body’s antioxidant defences, potentially helping to protect against degenerative conditions such as Alzheimer’s disease, heart disease and even cancers,” Cassandra explains.

“In addition, matcha tea contains higher amounts of a substance called theanine, which has been found to have a relaxing effect on the mind and may help protect against the negative effects of stress.”

Matcha tea

Pickled vegetables

“Traditionally fermented pickled vegetables are a great source of natural probiotics (beneficial bacteria). So they can favour digestive health, helping us to digest and absorb the nutrients in the food we eat, which then benefits all areas of our health,” Cassandra comments.

“And as around 75% of the immune system resides in our gut, improving our gut flora may specifically benefit the immune system – not only helping to fight infection, but also helping to prevent conditions associated with over-activity of the immune system, such as autoimmune diseases.”

Unfortunately, you will have to look beyond your local supermarket’s pickled vegetable offering, as these are usually pickled in vinegar or salt rather than fermented. If you struggle to find the right pickled veg, there are thousands of recipes online to create your own.

http://home.bt.com/lifestyle/health/healthy-eating/5-japanese-foods-that-could-help-you-live-longer-11364163379875

Have you adapted any of Japanese foods into your kitchen? Do you prepare it by yourself or do you buy ready meals? 

The Top 30 Alkaline Foods On The Planet (Eat More To Prevent Cancer, Obesity And Heart Disease)

Proper diet means consuming a variety of foods that provide nutrients you need to maintain balanced vitamin and mineral status. This is very important in order to maintain your health, feel good, and have energy.

Given the fact that today`s fruits and vegetables are grown differently than 40 years ago, most people are forced to use dietary supplements.

People who use dietary supplements should know that vitamins should be taken in the morning, as they provide vitality while minerals should be taken during the day, as they provide a good sleep.

TOP 5 ALKALINE FOODS

1.      Olive Oil

Olive oil is one of the best alkaline foods, as it is abundant in monounsaturated fatty acids and antioxidant vitamin E. Besides its ability to prevent diseases that cause chest pain and heart attack, it helps in reducing hot flashes in menopausal women.

2.      Flax Seed and Flax Seed Oil

These seeds and oil and high in lignans, compounds which help to prevent prostate, colon, and breast cancer as well as improve kidney function. They are ideal for any detox program, due to their abundance in essential omega-3 fatty acids. Moreover, they regulate blood pressure and reduce bad cholesterol.

3.      Green Vegetables

Most people consume too much processed foods and meat which are high in salt, sugar, and unhealthy fats. Regular consumption of these foods causes the blood pH to be rather acidic, mainly due to the lack of water content.

On the other hand, green vegetables contain water content as well all nutrients the body needs. They are alkaline-forming foods that are abundant in antioxidants, which makes them an ideal food to maintain healthy pH levels.

4.      Cruciferous Vegetables

These vegetables possess anti-bacterial, anti-carcinogenic, and anti-viral properties, which makes them one of the best foods to reset the pH balances to alkalinity.

When cooking Brussels sprouts or cabbage, most people tend to dispose of the water. However, this food can be used to make sauces and shouldn’t be thrown away.

5.      Melons

Melons, including cucumber, muskmelon, watermelon, and honey melon, are high in potassium, folic acid, B6, dietary fibre, and vitamin A. All of these nutrients provide energy which helps us sustain during the day. Moreover, melon reduces the risk of heart attack and stroke, due to its ability to thin the blood and act as an anticoagulant.

ACIDIC AND HARMFUL FOODS

As mentioned above, the diet in most developed Western countries is mainly based on acidic foods. Some of them include sugar-loaded cereals, artificial sweeteners, alcohol, and caffeine.

The artificial sweeteners are added to many drinks and foods to appear as sugar-free and be more appealing to customers. However, they are anything but sugar-free.

ALKALINE FOODS ( EAT THESE)

–          Alfalfa sprouts

–          Avocado

–          Broccoli

–          Brussels sprouts

–          Cabbage

–          Cauliflower

–          Celery

–          Chive

–          Cucumber

–          Flax and flaxseed oil

–          Garlic

–          Grapefruit

–          Green beans

–          Green peas

–          Lettuce

–          Leeks

–          Lemon and lime

–          Millet

–          Olive and olive oil

–          Onion

–          Parsley

–          Pears

–          Pumpkin

–          Radishes

–          Sesame seeds

–          Spinach

–          Tomato

–          Watermelon

–          Wild rice

–          Zucchini

http://www.healthmagazine365.com/top-30-alkaline-foods-planet-eat-prevent-cancer-obesity-heart-disease/

Do you include these foods into your daily diet?

A Week of Healthy Lunch Ideas for Back to School! | Aspyn Ovard

Healthy breakfast for my children

What my children have eaten for their last breakfast:

Baggels with nut butter, kiwi fruit, rosted seed and chunks of fruit (pears, apples, etc). As my quick healthy option for a breakfast or a school lunch box for my children it`s sweet but still a good source of proteins and vitamins. They love rosty taste and crunchy texture of seeds. I put anything avaliable at the moment (sunflower seeds, sesame, almonds, pumpkin seeds, flax, etc).

Photo: Aleksandra Glapinska

Quick to cook and good for you too: Why we need more seafood in our diet

• 06:01, 15 OCT 2015
• BY ALICE HINDS

• If you want to lead a healthy lifestyle, adding some nutrient-rich fish dishes to your diet is a great start.

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  Fish is the Dish

  Seafood contains omega 3 for a healthy heart






HEALTH fads come and go, but there's one food that experts have been recommending for decades – fish.


The delights of the sea are packed full of health-boosting vitamins, minerals and fatty acids that are important for maintaining some key body functions.


Here, we dive in to find out why seafood is so good for us.
1. There's plenty more vitamins in the sea


Fish and seafoods such as mussels, prawns, haddock and more, are great sources of essential vitamins and minerals, with key nutrients including:
Omega 3 – important for brain development, seafood is the richest natural source of this fatty acid.
Iron – required for the creation of new blood cells.
Protein – not only great for providing energy, protein also helps to maintain healthy cells and build muscles.
B-vitamins – responsible for converting food to energy and for making new blood cells.
Calcium – especially important for women and children, calcium helps to keep teeth and bones strong.
Vitamin D – works in the body to help absorb calcium.
Vitamin A – often also found in carrots, this vitamin is great for giving you healthy eyes and skin.
Iodine – helps to keep the metabolism running at the right level.
2. Eat oily fish for a healthy heart


As we've mentioned above, fish is rich in Omega 3 which is a long-chain polyunsaturated fat – or good fatty acid to you and me! Omega 3 has been linked to a range of health benefits, but it's particularly important for maintaining a healthy heart.


These fats help to maintain blood levels of a type of fat in the blood, called triglycerides. If levels of triglycerides get too high in our body, our risk of heart disease is increased.


Eating oily fish also helps to maintain normal blood pressure, helping to reduce your risk of a stroke.
3. Fish helps you to train


If you love the gym or are training hard for a big goal, such as a marathon, fish could help you reach your personal best. Fish and seafood are lean sources of protein, which is essential for helping to build and maintain muscles. Plus Omega 3 has also been tied to an improved aerobic metabolism.
4. Get beautiful skin and eyes


Let's face it, eating healthy isn't all about boosting your insides – we want our outsides to look good too! And the vitamins and minerals in fish and seafood go a long way to helping you look great.


The nutrients in oil-rich fish, such as mackerel or herring, have been found to help you have clear skin, shiny hair and bright eyes. Plus it could also help your smile too, as scientists have found that eating seafood can lower the risk of depression.
5. Ditch the sat-fats


Maintaining a healthy weight is one of the more difficult things in life. After all, with so many tempting treats, it can be hard to say no!


Fish is not only a delicious option, but it can also actually help you lose weight, thanks to most fish choices being low in fat, high in protein and often low in calories.


Make sure to prepare your fish in a healthy way – avoiding adding unnecessary fat, oils and butter – and you will be on your way to a slimmer waistline.


This article was brought to you in association with Seafish, the authority on seafood. 
• For more information, recipes and tips visit www.seafoodweek.co.uk 
• http://www.dailyrecord.co.uk/lifestyle/food-drink/quick-cook-good-you-too-6596760
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How to pack lunch like a star

Washington - Just because you're grown up doesn't mean you don't need a good lunch. (,,,) 

When you DIY, chances are you'll eat better-quality food in saner portions with more of what you need(...) Plus, packing lunch saves money.(...)

Plan leftovers

The easiest trick is to make lunch with food from dinner the night before.

When you're cooking, it is no more work to toss an extra piece of chicken breast or salmon fillet in the skillet, add a few more broccoli florets to the steamer, boil an extra egg or toss some extra vegetables on the grill, and all of these are just as good served chilled.

If you have access to a microwave, you can pack just about any meal in a microwave-safe container and reheat it for lunch the next day. Soups, stews and chilli often taste even better the second time around.

 

Rethink your sandwich

Most homemade sandwiches are automatically a better bet than the foot-long, meat-stuffed kind you might get at a deli.

But consider this to make yours even better: Skip the humongous rolls, bagels and oversized wraps that can weigh in at the equivalent of four standard bread slices. Instead, aim for two ounces (about 56g) of bread total (the nutrition label gives you the weight of a serving) and make it whole grain for the fibre, antioxidants and nutty taste. That generally translates to two slices of sandwich bread, a six-inch pita (15cm) or a nine-inch wrap (22cm).

Scooping the centre out of a crusty baguette or roll is also a great way to keep starch portions in check and still have the satisfying sandwich you crave.

When it comes to spreads, get yourself out of a mayo rut by exploring condiments that are bursting with flavour and nutrients. Try slathering a basil or sun-dried tomato pesto on bread for a punch of flavour, indulging in a spread of buttery ripe avocado, or smearing on some rich, creamy hummus. And instead of overstuffing your sandwich with cold cuts and cheese, leave lots of room for vegetables.

Pack more produce

That go-to slice of tomato and lettuce leaf on your sandwich is okay, but you can do so much better.

Rather than treating the veggies as an afterthought, make them the star. Grilled zucchini, eggplant, fennel, peppers, onions and tomatoes, interesting greens such as watercress, steamed asparagus spears or green beans, sliced beets, snow peas, shredded carrot, cabbage or sliced radish can all be piled on a sandwich to give it a big wow factor. They can also be added to, or substituted for, your basic salad to make it more interesting and tasty.

Say no to soggy

There is no need to suffer through soggy sandwiches and salads. For salads other than slaws, which can stand up to being dressed ahead, pack the dressing separately and toss with the greens right before eating. There are many cute containers available with separate salad and dressing compartments, or you can use any sealable food containers. Also be sure to dry your greens well before packing them so they don't get waterlogged.

To keep sandwiches from getting mushy, protect the bread from any wet ingredients by putting large pieces of lettuce in between the bread and the other fillings on both the top and bottom pieces of bread.

Most important, keep your lunch fresh and safe to eat by packing it in an insulated lunchbox with an ice pack and, if you have access to a refrigerator, pop it in there as soon as you can — with your name on it, of course, to prevent the dreaded lunch theft.

Step away from the desk

Two of the most compelling reasons to go out to lunch if you are at work are simply to get away from your desk and maybe socialise a bit. There is no reason to forgot that important mental break when you bring food from home. Make a point of finding a spot in a nearby park or outdoor seating area or, at least, find somewhere in the office where you can escape your computer for a few minutes. Invite a friend or co-worker to join you if you are craving company. It might be just the inspiration that person needs to pack lunch, too.

Washington Post

* Krieger is a registered dietitian, nutritionist and author. She blogs and offers a biweekly newsletter at www.elliekrieger.com. She also writes weekly in The Post's Food section.

http://www.iol.co.za/lifestyle/food-drink/food/how-to-pack-lunch-like-a-star-1.1915569#.ViGCKn4vfIU

Ways to get healthy at work

Cape Town - What we eat at our place of work has a huge impact on our overall diet and influences our productivity.(...)

Healthy eating in the workplace is the theme of this year's National Nutrition Week, which started on October 9.

Employees consume at least half of their meals and snacks during work hours, making this an important place to promote healthy eating, according to a press release from the Association for Dietetics in South Africa 

Registered dietitian Alex Royal says that healthy eating at work can be a challenge as there are often too many temptations: the vending machine, the sweet trolley, colleagues who have bad habits that influence others.

“During a busy day we don't have time (or forget) to prepare healthy meals or even forget to eat. So blood glucose levels drop, resulting in an energy dip and potentially cravings, especially for highly processed and sugary foods. This fuels the cycle of unhealthy eating at work”, Royal concludes.

Cath Day, Registered Dietitian and ADSA spokesperson, also offers some tips for employees:

* Before grabbing a snack, first ask yourself if you are really hungry or if you actually need to take a break from what you are doing. Going for a short walk or getting some fresh air - may be all you need.

* Don't skip meals or healthy snacking between meals. Skipping meals and snacks results in dips in blood glucose (sugar) levels and thus you will be more likely to crave unhealthy foods.

Work lunchboxes go a long way in giving employees more control over what they eat during the day.

Registered dietitian Kelly Schreuder says the goals of a healthy work lunchbox include:

* Variety and balance of foods, providing a variety of nutrients, including protein, carbohydrates, fat and micronutrients.

* Real food, as opposed to processed snacks and those that are high in added sugar, excess salt and poor quality fat, and portion control.

And what about fluids - what should we be drinking while we are at work?

“The simple answer is that water should be the main beverage we are drinking while working but there are many other healthy options to choose from as well. People often forget that beverages can contain a large amount of energy (and many beverages contain too much sugar such as sugar sweetened beverages and fruit juice) so we need to be more mindful about what we are drinking”, say ADSA spokesperson Catherine Pereira.

Being active in the workplace is also important and employees should try to be as physically active as possible.

Durban-based dietitian Hlanzeka Mpanza says that it is not impossible to include some physical exercise in the workday. Use the steps instead of the lift; form an exercise club with colleagues and try to fit in a 15 minute walk during the lunch hour; wear a pedometer during the day to keep track of activity levels and as a motivator; and stretch your legs by walking over to your colleagues' desk instead of sending them an email.

What we eat affects our mood, how alert we are and our overall productivity.

We asked dietitian Maryke Bronkhorst why food influences us in this way. “Some foods contain nutrients that are used to manufacture certain brain chemicals that may enhance mental tasks like memory, concentration, and reaction time. Protein foods enhance the brain's production of dopamine, a natural brain chemical that helps one to feel alert. Large quantities of carbohydrates, on the other hand, result in the production of serotonin, a natural brain chemical that can cause drowsiness, but glucose in the bloodstream is the brain's main source of energy. So it's important that you eat at regular intervals and choose low glycaemic index options to prevent your blood sugar levels from dropping too low,” says Bronkhorst.

Lean biltong, a small handful nuts, a piece of fresh fruit eg blueberries, vegetable crudités with a dip like hummus and plain yoghurt flavoured with handful of berries are great 'go-to' snacks.

October 12 2015 

http://www.iol.co.za/lifestyle/ways-to-get-healthy-at-work-1.1928440#.ViF9yn4vfIU

How to make homemade yogurt - save money, get healthy

Isn`t it a very easy way of doing your own yogurt? With a very little effort and money you can boost your daily diet. I also did it putting milk and a yogurt starter into a flask instead of covering a container with a towel whitch helps keeping the warm environment for bacteria to grow. Just let`s try it in any way and have a fun as a home scientist doing experiments with making your own yogurt.

Cooking With a Doctor: How To Cook Vegetables Without Losing Nutrients

https://www.blogger.com/blogger.g?blogID=4759700415401236593#editor/target=post;postID=5599864696963709239;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=0;src=link

Does Cooking Vegetables Kill Vitamins? | Healthy Food