Food & Recipes

High calorie diets shorten hospital stays for anorexic teens

Higher calorie diets produce twice the rate of weight gain compared to the lower calorie diets currently recommended to adolescents hospitalized with anorexia nervosa, according to a study.

Andrea Garber, PhD, RD, associate professor of pediatrics in the Division of Adolescent Medicine at UCSF Benioff Children’s Hospital said that these findings are crucial to develop evidence-based guidelines for the treatment of young people suffering from malnutrition related to anorexia nervosa.

In the study, researchers evaluated 56 adolescent patients who were placed on higher-calorie diets starting at 1800 calories per day and advanced by about 120 calories per day, versus those starting on 1100 calories a day and advanced at a slower rate of 100 calories per day.

Study participants were adolescents with anorexia nervosa who required hospitalization for malnutrition indicated by low body temperature, blood pressure, heart rate and body mass index. The primarily white female adolescent patients were fed three meals and three snacks each day and their vital signs were monitored closely, with their heart rates measured continuously and electrolytes checked twice a day.

When comparing the two groups, the rate of weight gain was almost double on higher- versus lower-calorie diets, and patients receiving more calories were hospitalized for an average of seven fewer days, without an increased risk of refeeding syndrome.

The study findings have been published in the Journal of Adolescent Health.

Source: Zee News

10 tips for dealing with food allergies in a restaurant

For the 15 million people in the United States that suffer from food allergies, dining out can be a stressful experience.

For the 15 million people in the United States that suffer from food allergies, dining out can be a stressful experience.

As I always advise my patients, if you or one of your family members has a food allergy, your best offense is educating yourself so you can be proactive in coming up with a defense strategy.  Of course, having your allergist help with a written food allergy action plan is also an excellent way to mitigate unnecessary risks when it comes to potential allergic reactions to foods.

So here is my list of strategies to help you take control of your food allergy and put the fun back in family dining:

1. Plan ahead: If you are dining out at a local restaurant, call ahead and make sure they are prepared to deal with you or a family member with a food allergy, and have optimal strategies in place that will allow a food allergen-free meal to keep you safe from accidental exposure.  This is particularly important during peak time periods, such as during holidays.

2. Travel smart: If you have a family member with food allergies, pack snacks that you know are safe.

3. Be a label detective: Remember, even prudent manufacturers may change the ingredients in a packaged food product, so stay vigilant.

4. Get medicated: Always carry your prescribed epinephrine auto-injector, and at least two doses with a written action plan with you at all times.

5. Decontaminate: Be aware of possible cross contamination of cooking surfaces, utensils and even eating surfaces.

6. Rate your risk: Be aware of high-risk cuisines including bakeries, dessert or ice cream shops and Mexican or Asian cuisine — where exposure to peanut and nut allergens are more likely.

7. Wipe it off!  Some individual families may carry disposable wipes to decontaminate a table area before dining in the hopes of removing residual protein residue.

8. Get educated: Teach your family and friends about the food allergy in question and get them on board to never make suspect foods immediately available, especially for food-allergic children.  At home, kitchen magnets and/or signs can serve as a reminder for friends and guests, too.

9. Keep an eye out:  Cozy and intimate lighting is not cool if you are dining out with someone with a food allergy.  It is essential to be able to see your immediate environment for possible triggers.

10. Work it out: Talk to the restaurant manager and chefs to review all ingredients used in the preparation of a meal item so you can avoid any unwanted surprises and have a safe and enjoyable meal.

Source: Fox news

8 healthy back-to-school breakfast ideas

You’ve probably heard breakfast is the most important meal of the day, but with the morning time crunch, creating a healthy family breakfast can be challenging. Research shows eating a healthy breakfast can help improve mental performance, concentration, mood, and weight maintenance. The key to a healthy breakfast is having some fiber and protein for sustained energy. Try these easy kid-friendly breakfast ideas for a back to school boost that will fuel the whole family.

Shake it up

Short on time and rushing the kids out the door? A smoothie is a kid-friendly nutritious option that can be taken to go. Almost any combo of 100 percent fruit juice, yogurt and fruit works well, along with some ice. Add in some flax seeds or chia seeds for added nutrition. On mornings when using a blender becomes too challenging, a Svelte shake makes for a tasty and healthy on-the-go breakfast option. Svelte packs 11 grams of protein and 5 grams of fiber in each eco-friendly container.

Mini bagel pizza

While you may not think of pizza as a healthy way to start the day, you can take a healthy spin on this greasy favorite for your morning meal. Top one of a whole wheat bagel with olive oil, diced tomatoes and mozzarella. Place in a broiler or toaster oven until the bagel is crispy and the cheese is melted.  Kids love the idea of pizza for breakfast, and the combination of healthy carbs and protein will keep them fueled until lunch. Pair with fresh fruit like a pear or peach for added fiber and nutrients.

Chicken wrap

There is no rule that says only breakfast foods are for breakfast. A healthy and hearty chicken wrap can be a perfect on-the-go morning choice. Wrap fresh or left over chicken with veggies in a whole grain tortilla. Add some cheese if you like for flavor and protein.

A study in the American Journal of Clinical Nutrition suggests that a high-protein breakfast may prevent unhealthy snacking later in the day. The study finds that those who incorporate protein into their morning meal are likely to feel fuller and improve their overall diet quality. If you don’t have chicken, substitute whatever protein you have on hand. Turkey, tuna, or even beans work great.

Pistachios and fruit

If you’re rushed at breakfast time, remember starting your day healthy isn’t limited to traditional breakfast foods. Try grabbing a handful of pistachios and a piece of fruit on your way out the door for a nutrient-packed way to get your day started. Sounds nuts? A small, randomized study found that eating whole nuts at breakfast kept blood sugar down and feelings of fullness up through to the second meal of the day. Up the convenience factor by packing pistachios and fruit in a bag the night before, so you can grab and go in the morning.

Breakfast taco

Breakfast tacos can be a healthy and portable morning meal for the whole family. Similar to a breakfast burrito, stuff your taco with a scrambled egg, reduced-fat cheddar cheese, salsa, and avocado for a healthy and delicious start to your day. Go for corn tortillas, which have half the calories and twice the fiber of flour tortillas. With just the right balance of carbs, protein, fat, and fiber, this powerhouse breakfast will surely keep you energized and satisfied until lunchtime.

Veggie and cheese omelet

A vegetable omelet is a quick and easy source of protein, fiber, and essential nutrients such as vitamin D. plus, packing your omelet with spinach, mushrooms and peppers is an easy way to sneak in extra veggies. A study in International Journal of Obesity reported that participants who consumed eggs for breakfast (compared to those who consumed bagels) lost more weight, had a lower BMI, and experienced a greater reduction in waist circumference. If time is really tight, wrap it in a whole-grain tortilla and take it to go.

Bar it

If you’re on the go, an energy or granola bar may seem like a “better than nothing” breakfast choice. But with literally dozens of brands to choose from in a variety of flavors, which do you, choose? Your best bet is to look for bars with “whole” ingredients (whole soy, fruit, and nuts, for example) that provide at least 3 grams of fiber and 3 grams of protein. Top choices for bars with “whole” ingredients include SoyJoy, Larabar and KIND. For a fun twist, heat a SoyJoy bar in the microwave for 20 seconds, and it tastes like a warm cookie; the banana tastes like warm banana bread.

Peanut butter and banana waffle

Kids love waffles, and now there are healthy, whole grain frozen options to make the morning rush easier. Skip the butter and maple syrup toppings and instead opt for a whole grain waffle topped with natural peanut butter (or almond butter) and banana slices. For some added sweetness, drizzle a bit of honey on top. Pair with a glass of calcium-fortified 100 percent orange juice for added nutrition, and this morning meal is sure to please.

9 ways to eliminate sugar cravings

According to the American Heart Association, the average American consumes approximately 16 teaspoons more added sugar than is recommended per day.

Sugar stimulates the brain to release serotonin, the “feel good” chemical, which provides a natural high. The endorphins released after eating sugar calm and relax us, leaving us wanting more. Eliminating a sugar addiction can be difficult, but following these steps can greatly reduce cravings and make it easier to kick the habit for good.

Nix the artificial sweeteners.  Artificial sweeteners have not been proven to curb sugar cravings. The taste, artificial or real, will have the same effect on the body creating the same cycle of wanting more and more.

Eat protein. Protein deficiency can contribute to sugar cravings as the body searches for a quick energy source. Adding protein to every meal ensures that the body always has fuel to access and maintains a steady blood sugar level, preventing any spikes and crashes.

Eliminate or reduce processed foods. The amount of sugar in processed food is usually underestimated. Something as seemingly innocent as whole-wheat crackers can have as much as 4 grams of sugar per serving. Always read the label to double check the sugar content, or steer clear of packaged foods altogether.

Eat a balanced diet. Eating too much of one flavor profile can create extreme cravings for the opposite flavor. A diet high in salty foods tends to create cravings for sweet foods. Listen to your body and take note of what you’re eating to find balance with a variety of flavors.

Sweeten up with vegetables. Sweet vegetables such as carrots, sweet potatoes, podded peas, beets and sweet bell peppers can provide you with a quick burst of energy when you need a pick me up. By regularly incorporating these sweet flavors you can more easily keep intense sugar cravings away since you’ll be satisfying the need for sweet flavors.

Season with sweet spices. Spices such as coriander, cinnamon, nutmeg, clove and cardamom will naturally sweeten foods without the need for added sweeteners, working wonders to reduce cravings.

Check your mineral levels. Magnesium is used in the regulation of glucose, insulin, and the neurotransmitter dopamine; a deficiency can manifest in the form of intense sugar cravings, especially for chocolate. Zinc is needed for proper insulin and glucose utilization; a deficiency can also lead to sugar cravings.

Supplement with L-glutamine. This amino acid has been found to help reduce, and even eliminate, cravings by helping to steady blood sugar. Add 500 milligrams three times a day with meals and an extra dose when a craving hits. Taking as little as a quarter teaspoon at the onset of a sugar craving should stop it in its tracks.

Get moving, and then rest. Being overtired will create a craving for a quick energy source, such as sugar, to counteract exhaustion. Instead, get plenty of sleep and move your body daily to reduce tension boost energy and diminish your chances of needing a quick sugar rush.

When a craving hits and feels uncontrollable remember that it won’t last for more than 20 minutes. Distract yourself until it passes. The more you resist the easier quicker your cravings will disappear.

Source: Fox news

Top 5 super foods to boost your immunity

5 super foods that you should indulge in to bolster your immunity and see if you can feel healthier all year.

They say ‘an apple a day, keeps the doctor away’, but, trust us, it takes more than just an apple to recharge one’s immune system. One can ensure that one’s body runs slickly by just eating food rich in nutrients which in turn will help one fight against those whacky flues and other seasonal diseases.

Here is your guide to 5 super foods that you should indulge in to bolster your immunity and see if you can feel healthier all year.

Yogurt: Yogurt contains important minerals like potassium, calcium, protein and B vitamins. Most important of all it contains bacteria which helps in absorption of nutrients in the intestines and stabilises the immune system. Yogurt is also good for the skin. It has excellent anti-fungal properties.

Green Tea: The presence of polyphenols and flavonoids in green tea boosts the immune system to make the human body stronger in fighting various infections. It is also an excellent source of Vitamin C and thus helps keep common cold and flu away.

Beetroot: Drinking a glass of beetroot juice daily actually aids blood flow to the brain and halts age-related ailments like dementia. Also, the purplish-red root detoxifies the liver and cures diseases of the digestive system.

Garlic: Garlic is one of the most commonly used spices in cooking because of its aroma and the enticing flavour it adds to food, but it has some impressive health benefits too. It has antiseptic, anti-fungal and nutritive properties, which help fight against bacteria and several infections.

Green vegetables: Green leafy vegetables like broccoli, spinach, lettuce, salad leaves act as great antioxidants and are a good source of Vitamin C that prevents fine lines. For this reason these are highly beneficial for the body. They also contain lycopene and beta-carotene which help block UV rays to thwart ageing. Not only do they help keep the body weight under control but also help fight toxins and keeps all kind of diseases at bay.

 Source: Zee News

Fish oil could help alcohol abusers keep dementia at bay

A new research has suggested that omega-3 fish oil may help protect against alcohol-related dementia.

The study, Loyola University Chicago Stritch School of Medicine, found that in the brain cells of rats exposed to high levels of alcohol, a fish oil compound protected against inflammation and cell death.

In the study, Michael A. Collins, PhD, and colleagues exposed cultures of adult rat brain cells to amounts of alcohol equivalent to more than four times the legal limit for driving.

These cell cultures were compared with cultures of brain cells exposed to the same high levels of alcohol, plus a compound found in fish oil called omega-3 docosahexaenoic acid (DHA).

Researchers found there was about 90 percent less neuro inflammation and neuronal death in the brain cells exposed to DHA and alcohol than in the cells exposed to alcohol alone.

 

Top six health benefits of Raspberry

several health benefits of raspberry

The vibrant red-coloured, exquisite and delicate raspberry is a powerhouse of innumerable health benefits. The fruit which is a rich source of nutrients, minerals and vitamins, when included in your daily diet can help lower risk of cancer, obesity, cardiovascular diseases and even enhance fertility.
Here is a look at the many health benefits of the exotic berries:

Helps lose weight: Raspberries are low in fat and calories and high in fiber content, which makes them an excellent fruit to be included in your diet plan. The low-energy-density food helps provide larger portions for fewer calories. Raspberries make you feel fuller for long as high-fiber foods take more time to get digested. The insoluble fiber helps keep the body regular and the soluble fiber is known to lower blood cholesterol, which also promotes weight loss.

Reduces cancer risk: Raspberries contain about 10 times more antioxidants than tomatoes. The high levels of antioxidants in raspberries make it a great cancer fighting fruit, as antioxidants help protect cells from the damage caused by unstable molecules known as free radicals. Raspberries also contain ellagic acid that is said to be an anti-carcinogenic compound.

Maintains cardiovascular health: The potassium content in the berries help maintain the heart beat and blood pressure. Raspberries also contain good amount of other minerals like, manganese, copper and iron. Copper is essential for production of red blood cells and iron and folate helps reduce anemia risk.

Enhances fertility: According to a latest research eating raspberries can even help enhance fertility in both men and women. The high levels of Vitamin C and magnesium are very much essential for male and female fertility. The antioxidants help protect sperm, promote conception and reduce the risk of miscarriage.

Slows ageing process: The antioxidants in raspberries slow the ageing process by neutralising free radicals in the body. Anthocyanins, the flavonoids that give red raspberries their colour, can also help your skin glow. They also stimulate collagen production thus giving you a beautiful complexion. Anthocyanins also helps fight against fungi and bacteria.

Helps fight depression and other mood disorders: The fruit is a rich source of Vitamin B and folic acid. A handful of raspberries can give your mood an instant lift.

The nutrient dense fruit also helps improve vision, eases inflammation of stomach and aids digestion.

Source: http://zeenews.india.com/news/health/healthy-eating/top-six-health-benefits-of-raspberry_23593.html

Dietary Guidelines Aim to Reduce Alzheimer’s Risk

By 2050, Alzheimer’s rates will affect 100 million people worldwide. the International Conference on Nutrition and the Brain presented seven dietary principles to reduce the risk of Alzheimer’s

Alzheimer’s disease affects nearly half of North Americans by age 85, it will triple over the next four decades unless preventive measures are developed, warned the American Academy of Neurology. By 2050, Alzheimer’s rates will affect 100 million people worldwide.

Although treatments for the disease remain unsatisfactory, scientific studies suggest that preventive strategies are now feasible.

According to a special report presented at the International Conference on Nutrition and the Brain in Washington on July 19 and 20, 2013, the seven dietary principles to reduce the risk of Alzheimer’s are as follows:
1. Minimize your intake of saturated fats and trans fats. Saturated fat is found primarily in dairy products, meats, and certain oils (coconut and palm oils). Trans fats are found in many snack pastries and fried foods and are listed on labels as “partially hydrogenated oils.”

2. Vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should be the primary staples of the diet.

3. One ounce of nuts or seeds (one small handful) daily provides a healthful source of vitamin E.

4. A reliable source of vitamin B12, such as fortified foods or a supplement providing at least the recommended daily allowance (2.4 mcg per day for adults) should be part of your daily diet.

5. When selecting multiple vitamins, choose those without iron and copper, and consume iron supplements only when directed by your physician.

6. While aluminum’s role in Alzheimer’s disease remains a matter of investigation, it is prudent to avoid the use of cookware, antacids, baking powder, or other products that contribute dietary aluminum.

7. Include aerobic exercise in your routine, equivalent to 40 minutes of brisk walking three times per week.