Cooking Oil.... Do you REALLY know about them???

I have been reading this book since I got it and I cannot put it down.

Interesting part of is, it made me realize about Omega-3 fatty acids.

Omega-3 fatty acids
Taken from page 12. It said
"There are many different kinds of fats in food and most of them are bad guys, as we've already seen. Omega-3 fatty acids, on the other hand, are the good guys.

The key differences between omega-6s and omega-3s are these:

• Omega-6s cause inflammation, constrict blood vessels, encourage blood platelets to stick together and form rigid cell membranes.
• Omega-3s reduce inflammation, dilate blood vessels, deter blood platelets from sticking together and form flexible cell membranes.

For optimum functioning you want flexible cell membranes, that is, omega-3s. But in the modern diet, omega-6s outweigh omega-3s ten times over. Although omega-6s are essential, that ratio is thought to be too great. So you need to aim for more omega-3s than omega-6s.

Omega-3s abound in oily fish. However, flaxseed is the only known non-fish oil that provides more omega-3s than omega-6s.

In other words, if you don't eat fish, try to use flaxseed oil as much as possible. You'll also find vegan omega-3s in rapeseed (canola), soy and walnut oils, but flaxseed is better because of its low omega-6 content."

After reading this, now I know the reason why I changed my cooking oil to a normal type rather than high-tech type.

Before I read this book, all I know is the cooking oil I am using consists of omega-3 and omega-6 but unsure about the ratio, just that it made my kitchen full of black sticky oil every where and it is hard to clean. Back in 1980s, I remember the cooking oil I used will only made the kitchen oil and rather easy to clean compare to current cooking oil and I always wonder what will happen when I eat inside, what or where does it stick inside my body. That made me make the change of my cooking oil.

Bananas: Ultimate Hunger Buster - Health.com

Lately obsessed about diet and I found something very interesting to share.  Taken from Bananas: Ultimate Hunger Buster - Health.com

The pictures itself are good to eat.

All About Carbohydrates...

There are 2 types of carbohydrates - Complex Carbohydrate & Simpe Carbohydrate.  I guess JC's teacher trying to tell me about simple carbs.  These are what I have found out :-

Complex carbohydrates foods are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice. Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day.

The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.

• Bran
• Wheatgerm
• Barley
• Maize
• Buckwheat
• Cornmeal
• Oatmeal

The food list below shows good sources of complex carbohydrates.

• Pasta
• Macaroni
• Spaghetti
• Brown rice
• Potatoes
• Other root vegetables
• Wholemeal breads
• Granary bread
• Brown bread
• Pitta bread
• Bagel
• Wholegrain cereals
• High fiber breakfast cereals
• Porridge oats
• All bran
• Wheetabix
• Shredded wheat
• Ryvita crispbread
• Muesli
• Cassava
• Corn
• Yam
• Oatcakes
• Peas
• Beans
• Lentils

Simple carbohydrates are usually considered to be "bad" carbs, but these are those that have been processed and broken down before being put back together again in an unnatural way such as to produce a sweet product like chocolate.

Simple carbohydrates release the glucose faster into blood stream resulting "too much energy" in a child.

Diet? Weight Control? Weight Loss?

When I was pregnant with my 1st child, I weighted 58kgs when I gave birth to him. I thought it was bad. Then, when I was pregnant with JE, I weighted 60kgs when I was 6 months pregnant. My gynae keeps on saying "Control your food."

I usually weighted about 42-44kgs, so when I was 60kgs, moving around was a problem and worst part is I have another 3 months to go.

What I did was replace my rice with rolled oat & my hubby particular loves this organic oats as he really does not like quaker oat.

So, my lunch & dinner were rolled oats with vegetables, meat, fish & soups. I managed to maintain at 60kgs till I delivered JE. She was 36 weeks & 2 days & weighted 2.84kgs at birth.

I weighted 55kgs on her birth day. On my 6 weeks checkup, I weighted 48kgs. Today, I weighted 45.9kgs and I am still breastfeeding JE. The power of breastfeeding that I slim down so fast & I am SUPER HAPPY about it.......

The key is balance (Part 4 of 4)

However, we are by no means telling you to go forth and gain lower body weight either! The key to a healthy body is still about maintaining a reasonable balance. Therefore, it's a good idea to ensure you have a healthy BMI (body mass index).

HOW TO CALCULATE YOUR BMI

Divide your weight in kilograms by your height in metres squared (that's your height multiplied by it). A healthy BMI is between 18.5 to 25.

Fuller Thighs (Part 3 of 4)

CUTS RISK OF HIGH BLOOD PRESSURE

"Our body of research, as well as some others, suggest that leg fat is good fat," said Rachael Van Pelt, a researcher from The Journal of Clinical Endocrinology & Metabolism. "It's protective, at least with respect to the risk factors we've looked at." Studies in Sweden confirm that cellulite that has settled on thighs reduces the likelihood of fat deposits travelling around the body, which could compromise the heart. Researchers are not sure exactly why leg fat carries benefits, but this latest study complements the growing understanding that all fat is not alike. In recent years, it has become clearer that "visceral fat," which wraps around organs and swells waistlines, poses the greatest health danger, while "peripheral fat" on arms and legs is more benign and, according to recent research, may even be helpful.

Taken from HubPages

Bottom line in longevity (Part 2 of 4)

A bigger bottom could be linked to good health and long life, say doctors.

The location of excess fat is more important than overall weight when it comes to good heart health in older women.

Researchers found that women who put on weight around their bottom, hips and thighs were less likely to suffer from heart disease than those with fat round the stomach.

This 'central fat' was more closely associated with atherosclerosis - the build-up of fatty material in the arteries that is often a prelude to a heart attack or stroke.

The study also found that 'peripheral fat' - on the bottom, legs and arms - was less strongly implicated in problems with the way the body processes blood sugar that can lead to diabetes, said Dr László Tankó.

Article Taken from DailyMail

Hip, hip hooray! Curvy means healthy (Part 1 of 4)

A curvaceous, pear shape means a woman is more likely to have stores of adiponectin, a protein hormone which has anti-inflammatory effects and is associated with reduced risk of heart attacks.

Danish scientists found the ideal measurements for a woman are at least size 14 with hips of 40 inches or more.

Berit Heitmann, professor of nutritional epidemiology at the Institute of Preventative Medicine in Copenhagen, said: "Fat on hips is different than fat on the abdomen. If you do not have enough of this fat you may risk heart attacks."

Taken from DailyMail

Naturally beautiful

Ten foods for radiant skin, strong nails and luscious locks, by Nutritionist Dr Joanna Mcmillan Price.

1. Salmon
Oily fish such as salmon are fabulously rich in essential omega-3 fats. These reduce inflammation and provide essential nourishment for the skin. Other oily fish include sardines, mackerel, anchovies and trout. To benefit from oily fish you have to eat it at least twice a week.

I also recommend taking an additional daily omega-3 supplement, otherwise optimal levels are too hard to reach. If you suffer from eczema or psoriasis you should probably up the dose – there’s good scientific backing to show it can help. Oily fish are also one of the few good sources vitamin D, essential for the absorption of calcium to build strong nails.

2. Dark green leafy vegies
These are a daily must for maximum anti-ageing power. The darker the green the better, because this usually indicates higher levels of antioxidants. These fight the free radicals that damage cells and accelerate ageing of the skin.

Beta-carotene, one of these antioxidants, can also form vitamin A in the body, a common ingredient in face creams and an essential nutrient for healthy hair.

Feed your skin from the outside by including leafy greens daily and watch your skin bloom. Spinach, silver beet, kale , rocket, watercress, Asian greens and dark green cabbage varieties all qualify.

3. Mussels and oysters
They’re high in protein, good sources of omega-3 fats and the clear front runners for providing zinc, a mineral essential for skin healing and preventing infections. Increased zinc can help acne and other skin conditions, but is also essential for all of us to maintain healthy radiant skin. If you are plagued with dandruff, upping your zinc just might help.

4. Berries
They look delectable, they taste divine and they top the charts for antioxidant power. What’s not to like about berries? They’re also rich in vitamin C, an antioxidant to combat the ageing process, but also necessary for the building of collagen, the protein that gives skin its elasticity and strengthens capillaries to help reduce veins and easy bruising.

5. Nuts and seeds
They provide all the right kinds of fat that nourish our skin and promote shiny healthy hair. They are also rich in the antioxidant vitamin E to combat free-radical damage, which contributes to skin ageing.

6. Carrots
This humble vegie is one of the richest sources of beta-carotene, which acts both as an antioxidant in is own right and can be made into vitamin A, which repairs and maintains healthy skin.

7. Tea
Different teas contain different antioxidants, but they all have the potential for anti-ageing benefits. Green tea has even been shown to help rejuvenate skin cells. Tannins in tea can reduce your absorption minerals in food, however, so try to drink your tea between rather than with meals.

8. Barley
Australian research has recently shown that a low-GI diet containing whole grains such as barley helps to relieve acne and improve the skin. Barley also provides the antioxidant mineral selenium and good levels of several other vitamins and minerals that play roles in the growth of healthy skin, hair and nails.

9. Avocado
Arguably the most nutritious food, avocados provide all the right kinds of fat to nourish your skin, numerous vitamins and minerals, and several antioxidants that help to protect your skin from ageing free-radical and sun damage.

10. Kiwi fruit
We tend to think of citrus fruit as being the best sources of vitamin C, but in fact the plentiful kiwi fruit ranks second only to the more elusive guava. So go green and hairy for extra collagen-boosting vitamin C.