B lifestyle newsdigest

The Inglorious CampaignFollowing my Pubpage last month about people putting looks first before taste and

nutrition thereby contributing to more food waste, I was thrilled to watch this brilliant

video Inglorious Fruits and Vegetables by Intermarché.

The premise is that people should eat more fruits and vegetables, but the majority of them are

simply thrown away because they aren’t perfect enough to be sold in the supermarkets. That’s

why Intermarché (the third largest supermarket chain in France) launched ‘les fruits et légumes

moches’, or in English, Inglorious Fruits and Vegetables. A campaign promoting fruits and

vegetables that aren’t perfect, but you could buy them at 30% off.

The Inglorious Fruits & Vegetables is a film, print, poster and radio campaign, celebrating the beauty of the Grotesque Apple, the

Ridiculous Potato, the Hideous Orange, the Failed Lemon, the Disfigured Eggplant, the Ugly Carrot, and the Unfortunate Clementine.

Intermarché went out of their way to seek and buy ‘imperfect’ fruits and vegetables which were otherwise going to be thrown away

by the farmers. They created a superb advertising campaign (with beautiful pictures) backed up by dedicated aisles, labelling and

spots on sales receipt for the Inglorious Fruits and Vegetables.

To show that these ‘ugly and imperfect’ vegetables are just as good and tasty as their beautiful relatives, customers were also able

to purchase and try “Inglorious Carrot Soup” and “Inglorious Orange Juice”. It worked! The customers loved it. The media embraced

it. And of course the farmers were thrilled too. Intermarché sold 1.2 tons of “ugly fruits and vegetables” in the first 2 days alone and

ran out!

Reducing food waste is an essential part of fighting the current World Food Crisis. Fresh produce waste not only increases prices

of other fresh produce but also takes a toll on the environment as energy is used to produce, process, transport and dispose of it.

Here in the Philippines, it is estimated that the average household throws away 2,000 tons of food every day. Go to our website and

join our Love Food Don’t Waste campaign. Cheers!

We digest it for you... The Healthy Options Lifestyle News Digest tracks all the medical and nutrition journals, research, conferences, and newsletters. Then we summarize what is essential for you to know to get better and stay healthy. The Healthy Options Lifestyle News Digest is in no way intended to replace the knowledge and/or diagnoses of health care professionals. Always consult with your physician whenever a health problem rises requiring expert care.

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www. .com.phAugust 20142 3lifestyle newsdigest

Why Not Veg? Why Not Veg?

5. Use of the Sweet FlavorSweetness can’t neutralize bitterness in the same way saltiness can, but enhancing the sweet flavor can help make a dish more delicious overall. Using a small bit of sweetener is the trick Italians use to make tomato sauce so good. A small amount of maple syrup in salad dressing can help balance the flavors and make the whole salad more appetizing. A piece of fruit or two can work wonders in that way as well. Apples, oranges or dried cranberries are all great options. 6. Choice of VegetablesSome vegetables are sweeter and/or less bitter than others. Choosing these ones, and maybe mixing them with some other vegetables, makes it easier to get enough daily vegetables. Sweet potatoes, carrots, beets and other root vegetables, along with certain squash like butternut, have more sugars than other vegetables so they’re usually well-received. The stems of broccoli have much less bite than the florets, and red and yellow peppers are much sweeter than green ones. Young vegetables are also softer in flavor, so baby spinach, zucchini and others can be helpful in developing a taste for the fully-grown versions. 7. CamouflageIf all else fails and the habit of not liking vegetables is winning over any attempts to persuade the taste buds, try camouflaging vegetables. They can be blended into soups --- squash or sweet potato make fantastic creamy soups with no need for dairy. Blending can work wonders for hiding vegetables in tomato sauce, in a bean dip or even in a fruit smoothie. Try adding a few leaves of lettuce to a banana-peach smoothie and see if you can get away with it.

You can only say “eat your vegetables” so many times before everyone is sick of hearing it. If you, your kids, or your spouse just don’t like vegetables and can’t figure out how to change that, don’t worry. I’ll give you seven easy ways to make them more delicious. Before going into those, there’s an interesting reason why they’re the common dinner villain, and having an understanding of it can really help in overcoming vegetable resistance.

There are five flavors that we taste in foods: sweet, salty, savory, sour, and bitter. The sweet and salty flavors are the most popular, and savoriness, by definition, means good taste. Some people like the sour taste, but usually in a form that comes along with sugar like lemonade or sour candies.

Most people don’t like foods with a bitter taste, and there is a good reason for all of these preferences. The sour and bitter flavors alert us to foods that might be toxic or harmful to us.

Vegetables, although very healthy, do have a component of bitterness to them. This could be from a low level of toxins created by the plant to avoid being eaten, or a kind of bitterness camouflage to make an animal think the plant is toxic.

Since children in general have more sensitive taste buds than adults, designed to protect their more sensitive digestive systems, they’re not fond of bitter flavors. When you look at it that way, it’s not really very surprising that kids don’t want to eat their vegetables.

As you grow up, it’s common that foods you disliked as a child aren’t so bad, and you might even grow to love some of them. For some, the aversion to vegetables continues into adulthood. It could be that they simply never learned to like them, or it could be a special sensitivity to the bitter compounds in vegetables. The good news is that once you understand why vegetables don’t taste good to you or your children, you can work with that knowledge to make them more appealing.

1. Use of SaltThe best flavor for overcoming bitterness is saltiness. It also goes well with vegetables, which have natural salts in them. Although salt is currently seen mostly in a negative light, if you eliminate processed foods from your diet you will have taken away the major contributor of sodium and can use a moderate amount of salt in your cooking with no worries. In fact, a bit of salt is good for you. Salt can come in the form of pure salt, tamari (or soy sauce), miso, mustard, olives or other pickled foods. For pure salt, I recommend using a mix of sea salt and ground kelp to both increase the mineral content and reduce the potency of the salt.

2. MarinatingSome of the more bitter vegetables can be marinated before cooking to reduce their bitterness. Things like eggplant, broccoli and kale are particularly bitter and are much more appetizing if you rub them with some salt and let them sit for 15 minutes or so before cooking. Using a bit of tamari or soy sauce while they marinate adds both the salty and the savory flavor, and is a great way to neutralize bitterness. Balsamic vinegar or other flavorful sauces are also excellent marinades. 3. Cooking MethodsThe way you cook vegetables results in different flavors. Roasting causes the carbohydrates in vegetables to caramelize, which makes them much sweeter than other cooking methods. Root vegetables like sweet potatoes, carrots and parsnips taste amazing when roasted. Tomatoes and red peppers are fantastic as well. Some vegetables lose their bitterness when cooked lightly, but get a more intense flavor if they’re overcooked. Broccoli is a good example of this, and is at its best when it’s lightly steamed or stir-fried. All of the cruciferous (broccoli, cauliflower, cabbage, kale, etc) vegetables form sulfur compounds when they’re overcooked, which give them a bad flavor. 4. Sauces and DressingsA delicious sauce or dressing is immensely helpful in creating an irresistible vegetable dish, whether you’re eating raw or properly cooked vegetables. Salads in particular can go from having to be forced down to being gobbled up with a flavorful dressing.

There’s no substitute for balsamic vinegar, which makes for a slightly sweet dressing. Mixed with olive oil and a pinch of salt, it makes a basic dressing. Try adding some crushed garlic, herbs and a bit of pureed raspberries, leaving it to marinate in the fridge as you use it, for a richer flavor. To make a rich, creamy dressing without dairy, puree some avocado with water, a pinch of salt and whatever seasonings you like. If you like Asian flavors, a dressing of rice vinegar, tamari and a touch of toasted sesame oil is wonderful.

WHY SoMe PeoPLe Don’t Like

VegetabLeSBy Heather Nicholds

Source: heathernicholds.com

Here are seven easy ways to reduce the bitterness of vegetables and hopefully end the battle over eating them.

www. .com.phAugust 20144 5lifestyle newsdigest

Why Not Veg? Why Not Veg?

Source: cancer.org

SoMe oF tHe beStVegan anD Vegetarian Protein SoUrCeSBy Amanda MacMillan

Proteins are known as the building blocks of life—in the body, they break down into amino acids that promote cell growth and repair. You probably know that animal products—meat, eggs and dairy—are good sources of protein; unfortunately, they can also be high in saturated fat and cholesterol. What you may not know is that you don’t need to eat meat or cheese to get enough protein. Here are 14 good vegetarian and vegan sources, and tips on how to add them to your diet today.

beansThere are many different varieties of beans—black, white, pinto, heirloom, etc.—but one thing they all have in common is their high amounts of protein. Two cups of kidney beans, for example, contain

about 26 grams.

ChickpeasAlso known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories.

tempeh and tofuFoods made from soybeans are some of the highest vegetarian sources of protein: Tempeh and tofu, for example, contain about 15 and 20 grams per half cup, respectively. They’re highly nutritious, and they can really take on the taste and texture of whatever type of food you’re looking for.

edamameNot crazy about meat substitutes? Get your servings of soy the way it appears in natures: Straight from the soybean, still in the pod. Boiled edamame, which contains 8.4 grams of protein per half cup, can be served hot or cold and sprinkled with salt. Try it as a snack, an appetizer before dinner, or

as add-on to salads or pastas.

green PeasFoods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. Women should get about 46 grams of protein per day and men need about 56. If you don’t like peas as a side dish, try blending them into a pesto.

nuts and nut butterAll nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios, all contain 160 calories and 5 or 6 grams of protein per ounce. Nut butters, like peanut and almond butter, are also a good way to get protein.

QuinoaMost grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. Because of that, it’s often referred to

as a “perfect protein.”

Leafy greensVegetables don’t have nearly as much protein as legumes and nuts, but some do contain significant amounts—along with lots of antioxidants and heart-healthy fiber. Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.

Chia SeedsThese seeds are an easy way to add protein, with 4.7 grams per ounce or about two tablespoons, and fiber to almost any recipe. Chia seeds can be sprinkled over salads, stirred into yogurt or oatmeal, or blended into smoothies. They plump up and take on a gelatinous texture when soaked in a liquid.

SeitanAnother meat substitute popular with vegetarians, seitan, is made from wheat gluten, seasoned with salt and savory flavors and loaded with protein—36 grams per half cup, more than either tofu or tempeh. It looks like duck meat and tastes like chicken, and can be used in any recipe that calls for poultry.

non-Dairy MilkMilk alternatives aren’t just for the lactose intolerant. They can be great additions to any diet. Plain soy milk, for example, contains about 100 calories per cup—comparable to skim milk’s 80 calories. Soy milk has the most protein, at 4 to 8 grams per 8 ounces, but almond, hemp, and rice milk also contain about 1 gram per cup.

Unsweetened Cocoa PowderBet you didn’t know you can g e t p ro te i n f ro m c h o co l ate ! Unsweetened cocoa powder—the type used in baking—contains about 1 gram of protein per tablespoon. The powder is bitter all by itself, so most recipes call for lots of sugar and fat. Stick with nonfat, and choose calorie-free sweeteners for a healthy,

low-cal hot cocoa.

www. .com.phAugust 20146 7lifestyle newsdigest

Why Not Veg?Why Not Veg?

Diet sodas aren’t any better than regular varieties since these

contain artificial sweeteners, which can increase your appetite

as much as sugar does. So if you have that serious craving for a

satisfying drink, opt for healthy smoothies, fresh fruit juices, or a

glass of water with lemon zest and mint leaves. You’re doing your

body and overall health a favor by choosing a more nutritious

drink that’s also low in sugar content. Since soda only causes

you to add pounds without quenching your thirst, why bother

drinking it, right?

2. Using a Larger Plate each time You eatWhether it’s a buffet dinner or just a regular meal at home, pay

attention to the size of plate you use at mealtime. In a survey

conducted among obese individuals, it was discovered that

these people prefer larger plates over smaller or medium-sized

ones. With a large plate size, they have more space for their food.

So, how does this habit cause belly fat? Simple. When you have

a larger space to pile up your food, you tend to consume more

than your body needs, and that leads to more fat stored in your

body. To avoid this nasty chain reaction, make it a point to use

smaller plates and resist the urge to eat or go back for seconds

when you’ve already had enough.

3. Dining Late at nightWhile it’s true that your body naturally burns some flab as you

sleep, it might not be able to efficiently do so when you go to

bed on a full stomach. Aside from causing belly fat, eating late

and reclining on a full stomach increases your risk of developing

acid reflux and indigestion, since gravity is no longer able to

pull everything in your tummy straight down. To prevent these

conditions, consider eating smaller meals at night and don’t lie

down for at least three hours after dinner. If possible, just snack

on fruits in case you feel a bit hungry at night instead of raiding

the fridge for sweet desserts to satisfy your craving.

4. eating When Sad, angry or UpsetDo you find yourself eating absent-mindedly when your emotions

are at their peak? The next time you catch yourself doing this, try

to snap out of it before you end up eating a double cheeseburger

and fries. Emotional eating does nothing to make you feel better.

If there’s anything you can get from this habit of eating whenever

you’re upset or stressed out, it’s just hideous belly fat. The best

way to combat this response to stress is by drinking a glass of

water, talking to a friend, or taking a relaxing walk. Choose an

activity that doesn’t involve eating, so you can stop yourself from

loading up on extra calories when you’re feeling emotional.

5. Consuming Low-Fat Foods More oftenSome people assume that high-fat foods and drinks lead to more

fat storage in your belly. The truth is, monounsaturated fats are

not bad for you. If anything, foods such as avocados, olive oil and

seeds work well in eliminating belly fat. Be wary of too many low-fat

foods, since manufacturers often add sugar to these items. And you

know what that means – the more sugar you have in the body, the

greater your chances of storing more body fat.

6. Depriving Yourself of SleepIdeally, adults should get about seven to nine hours of sleep each

night. When you fail to get enough sleep, your level of cortisol

(stress hormone) increases and causes you to crave sugary foods.

With that in mind, it’s harder to get rid of belly fat when you keep

the habit of not getting enough sleep regularly. To maintain normal

levels of the cortisol, try your best to attain the recommended hours

of sleep every night. This way you can balance your cortisol levels

while boosting production of leptin, a type of hormone that causes

you to control your appetite.

7. not getting enough Protein in Your regular DietHave you been depriving your body of protein-rich foods? Generally,

healthy adults should consume at least 20 to 25 grams of protein in

each meal, although this depends on your activity level and body

size. Men in particular should get an additional 10 grams of protein

with every meal to ensure excellent health. By increasing your

protein intake, you can balance out your blood sugar while reducing

insulin levels to promote a faster metabolic rate.

What’s more, protein helps control hormones that increase your

appetite, so you can slim down naturally. To power up your daily

meals, consider eating high-protein foods such as ricotta cheese,

shellfish, turkey, skinless chicken, salmon and eggs. These are your

best options because of their low fat and high protein content – a

great combination for slimming down and shaping up!

So are you ready to say hello to a flatter tummy and a more gorgeous

body? Be sure to avoid these seven bad eating habits, and you can

be on your way to improving your body size and overall health.

Source: lifespan.com

So, you’ve got yourself an absolutely gorgeous bikini to wear for

a pool party two weeks from now. However, there’s a little bit of

a problem – there’s no way of hiding your bulging belly fat in

that skimpy swimsuit. Not sure how to trim down in order to do

some justice to that awesome bikini waiting in your closet? Check

out these seven habits that can cause belly fat – and be sure to

do the opposite, so you can shape up and lose those unsightly

bulges as fast as possible!

1. Drinking Carbonated Drinks regularlyCan’t last a day without gulping down a can or two of soda? If this is

you, then you’re certainly not being kind to your body. According to

researchers, consuming one or two cans of soda daily causes your

waistline to increase at least five times faster than those who barely

drink soda in the course of a week. The concept behind this is that

the high amount of sugar used in sodas trigger your craving for

food, so you end up eating more than you should during mealtimes.

7 HabitS tHat CaUSe

beLLYFat

8 lifestyle newsdigest

Why Not Veg?

HeaLtHYMiDLiFe Diet may PreVent dementia

Healthy dietary choices in midlife may prevent dementia in later years, according to a doctoral thesis published at the University of Eastern Finland. The results showed that those who ate the healthiest diet at the average age of 50 had an almost 90 percent lower risk of dementia in a 14-year follow-up study than those whose diet was the least healthy. The study was the first in the world to investigate the relationship between a healthy diet as early as in midlife and the risk of developing dementia later on.

The researchers assessed the link between diet and dementia using a healthy diet index based on the consumption of a variety of foods. Vegetables, berries and fruits, fish and unsaturated fats from milk products were some of the healthy components, whereas sausages, eggs, sweets, sugary drinks, salty fish and saturated fats from milk products were indicated as unhealthy.

Previous studies on diet and dementia have mainly focused on the impact of single dietary components. “But nobody’s diet is based on one single food, and there may be interactions between nutrients, so it makes more sense to look at the entire dietary pattern,” says Ms. Marjo Eskelinen, MSc, who presented the results in her doctoral thesis in the field of neurology.

Higher intake of saturated fats linked to poorer cognitive functions and increased risk of dementia.

The impact of dietary fats on cognitive performance and the risk of dementia were studied separately as well. A high intake of saturated fats was linked to poorer cognitive and memory functions and to an increased risk of mild cognitive impairment in a 21-year follow-up. It was also shown that a higher saturated fat intake was associated with an increased risk of dementia among those carrying a genetic risk factor of Alzheimer’s disease, the epsilon 4 variant of the apolipoprotein E (ApoE) gene. “Even those who are genetically susceptible can at least delay the onset of the disease by favouring vegetable oils, oil-based products and fatty fish in their diet,” Eskelinen says.

In addition, those consuming 3 to 5 cups of coffee daily had a smaller risk of dementia than those consuming less or more.

Source: sciencedaily.com

10 lifestyle newsdigest