Processed foods and Fresh Foods

In one of our past few lessons, we had a debate on 'Should nutrition professionals speak out against "Bad foods?' and there was a point regarding processed foods, thus I would like to share here on some "good" facts of processed foods with comparison to fresh foods.

Processed foods can be nutritious too and in some cases even more nutritious than fresh foods depending on the manner in which they are processed. Frozen vegetables are usually processed within hours of harvest. There is little nutrient loss in the freezing process so frozen vegetables are able to retain their high vitamin and mineral. In contrast, fresh vegetables are picked from farms and transported to market for sold. It can take days or even weeks before they reach the dinner table and so vitamins are gradually lost over time.
Another advantage is processing make some nutrients more available in our foods. Some processed foods, such as breads and breakfast cereals, have vitamins and minerals added for extra nutrition. Another example is fortified milk with vitamin A and D.

Last but not least, processing some foods allows better absorption of nutrients in our body to bring out the functional effect. For example, removing phytic acid from grain foods by removing the bran helps to improve the absorption of iron from a food. Processing tomatoes into a tomato paste or sauce increases the amount of lycopene (an antioxidant) that is available to the body.

Processed meat linked to colorectal cancer

Do you often eat too much processed food such as bacon, salami or sausages? It has been proven that eating red and processed meat is linked to bowel cancer. As a result the UK government recommended in 2011 that people eat no more than 70g a day. The latest research have found out that eating an extra 50g of processed meat, approximately one sausage, every day would increase a person's risk by 19% of getting pancreatic cancer.

The World Cancer Research Fund has advised people to completely avoid processed meat.
Dr Rachel Thompson, the fund's deputy head of science, said: "We will be re-examining the factors behind pancreatic cancer later this year as part of our Continuous Update Project, which should tell us more about the relationship between cancer of the pancreas and processed meat.
"There is strong evidence that being overweight or obese increases the risk of pancreatic cancer and this study may be an early indication of another factor behind the disease.
"Regardless of this latest research, we have already established a strong link between eating red and processed meat and your chances of developing bowel cancer, which is why WCRF recommends limiting intake of red meat to 500g cooked weight a week and avoid processed meat altogether." Excess alcohol consumption and smoking and other types of tobacco use are more likely to cause the cancer.

Pancreatic cancer symptoms

-Unexplained weight loss
-Abdominal pain (often described as a dull, gnawing ache that spreads to the back, which may becomes worse if the patient eats)
-Jaundice( yellowish staining of the skin and the whites of the eye)
-Weight loss and weakness
-Nausea and loss of appetite
-Back pain
-Itching of the skin
-Diabetes
-Fever and shivering

Source: http://www.bbc.co.uk/news/health-16526695

Brown Sugar or White Sugar ???

Myth or Fact: Brown sugar is healthier and more nutritious than white sugar

1. The difference between white sugar and brown sugar:

1.1 Physical differences

White sugar, also known as table sugar or sucrose is manufactured from sugar cane. When formed, it appears a little brown because of the presence of molasses. Sugar manufacturers will either refine the cane sugar or bleach the cane sugar to remove the molasses to give the sugar its white appearance.

Brown sugar is also a sucrose sugar product. However, it has a distinctive brown colour due to the presence of molasses. It is either an unrefined or partially refined soft sugar consisting of sugar crystals with some residual molasses content, or it is produced by the addition of molasses to refined white sugar. The molasses content in brown sugar can range from 3.5% (light brown sugar) to 6.5% molasses (dark brown sugar) based on total volume.

1.2 Sensory differences

The difference in taste between white and brown sugar is actually the taste of molasses. Brown sugar contains a sweeter and richer taste as compared to white sugar. Since brown sugar is naturally moist from the hygroscopic nature of the molasses, the sugar grains tend to clump together, thus it is often labelled as "soft which is different from the dry and grainy texture of white sugar.

1.3 Functional differences

White sugar can be used in a wide variety of food and beverages and is an important ingredient for baking. When making baked products such as pies and cookies, white sugar may be substituted with brown sugar to give it a richer flavour. Brown sugar can alter the colour of the baked products greatly, and its moistness can affect their overall appearances.

1.4 Nutritional differences

Many people believed that brown sugar is more nutritious than white sugar. However, the truth is that it has only marginally different nutritional values. White sugar is actually 99.9% pure sucrose, while brown sugar is 97% sucrose, 2% water and 1% other substances. The molasses in brown sugar contains a number of minerals, which include calcium, potassium, magnesium and iron. However, these minerals are found in very small amounts in brown sugar and will not significantly increase the particular mineral intake for the person. In addition, a teaspoon of white sugar contains 16 kilocalories, whereas one teaspoon of brown sugar has 17 kilocalories, thus showing that the energy value that both sugars provide is similar.

2. Why do people have the misconception that brown sugar is better than white sugar?

The fact that people often assume that brown sugar is more nutritional than white sugar, might be because the brown version of certain kinds of food, such as bread, rice and pasta that are made of wholegrain are more beneficial to health that the white version. In addition, brown sugar is usually higher priced than white sugar. Consumers often misinterpret that more expensive product is better/ healthier/ more nutritious than the cheaper version.

3. Conclusion

I personally disagree that brown sugar is more nutritious/ healthier than white sugar. To me, when I choose between both types of sugar, I would consider their functional and sensory properties (e.g. to the baked product) more than nutritional properties.

A Glass of Milk A Day Boosts Brain Power

Milk does a brain good! At least that's the finding of a new study that suggests drinking a glass of milk a day could boost your brain power.

In the study published in the January issue of the International Dairy Journal, researchers at the University of Maine found that adults who consumed more dairy products scored "significantly" higher on memory and other cognitive tests than those who drank little to no milk. Those with high milk intake were five times less likely to fail the test compared to non milk drinkers.

For their study, researchers put more than 900 men and women ages 23 to 98 through a series of brain and cognitive challenges that tested their visual-spatial, verbal and working memory tests.

Those who scored the highest across all eight tests also consumed the most milk and dairy products, researchers said. Results were adjusted for cardiovascular risk, lifestyle and dietary factors.

Their study found that milk drinkers also tended to maintain healthier diets overall compared to their non-drinking counterparts.

And while milk has long been touted as a good source of calcium for healthy bones, some contradictory issues remains. A 2008 study out of Maine has shed light on the mysterious link that has been observed between the early introduction of cow's milk in an infant's diet and the subsequent development of Type 1 diabetes after scientists identified a protein in the milk that triggers an unusual immune response.

Nevertheless, milk is good. So drink a glass before your exams! HAHA :)

Migraine in Children - Causes and Preventive measures

Not only in adults, migraine headache can take place in children too. Migraine pain is usually throbbing and is almost always accompanied by nausea and vomiting. In children, the headache is often on both sides of the head, instead of just on one side as in adults. The child may appear pale or glassy-eyed and may be irritable before or during the attack. Periodic vomiting without headache is viewed as a migraine variant and may indicate migraine in later years. Migraine will occur in about one-quarter of migraine sufferers before the age of five and in about half before the age of 20. It can be classified into two types: primary or benign (migraine, tension-type) and secondary (due to underlying, organic causes).
Tension Headaches
This is the most common type of primary headache in children, and emotional factors are the most likely cause. The pain is described as diffuse, sometimes like a tight band around the head, and is usually not associated with nausea or vomiting.
These headaches are almost always related to stressful situations at school, competition, family friction or excessive demands by parents. Discussion with the child and parents is required to determine whether anxiety or depression may be present.
Secondary Headaches
Secondary headaches are a result of some underlying condition. When that condition is treated, the associated headache usually gets better or goes away. Secondary headaches can be caused by many conditions, from harmless to life-threatening. Symptoms may include nausea, vomiting, muscular incoordination, weakness, seizures, and personality changes. Examples of such conditions are head tumors or masses, injuries to head or neck, fever caused by flu, Meningitis (inflammation of the membranes of the brain or spinal cord), Encephalitis (inflammation of the brain), Sinusitis (inflammation of the mucous membrane of any sinus) and Subarachnoid hemorrhage (bleeding in the brain membranes).

Prevention
It is important for kids and their parents to identify what causes or triggers the headaches. For example, stress, anxiety, depression, a change in routine or sleep pattern, bright light, loud noises, or certain foods, food additives, and beverages. Too much physical activity or too much sun can trigger a migraine in some children or adolescents as well.
Some common dietary triggers are:

• Tyramine: Individuals with low levels of a substance called phenol sulfotransferase P are believed to be sensitive to dietary monoamines (a type of molecule) such as tyramine and phenylethylamine. Cultured dairy products (for example, aged cheese, sour cream, buttermilk), chocolate, and citrus fruits are believed to cause vasodilation (widening of the blood vessels) in certain people. Some migraines may be triggered by artificial sweeteners.
  



• Beverages: Alcoholic beverages (especially red wine) and excess of or withdrawal from caffeinated drinks such as coffee, tea, cocoa, or colas may trigger a migraine headache. Migraineurs should limit caffeinated sources to no more than two cups per day to prevent caffeine-withdrawal headaches. Caffeine can be found in chocolate-containing foods and candies; therefore, children with migraines should avoid them.
  



• Nitrates and nitrites: These vasodilating agents are found in preserved meats. Examples of foods containing these chemicals include lunch meats, processed meats, smoked fish, sausage, pork and beans with bacon, sausage, salami, pastrami, liverwurst, hotdogs, ham, corned beef, corn dogs, beef jerky, bratwurst, and bacon.
  



• Monosodium glutamate (MSG): MSG is a flavor enhancer and vasodilator found in many processed foods. Food labels should be checked carefully. MSG sources include Accent seasoning, bacon bits, baking mixtures, basted turkey, bouillon cubes, chips (potato, corn), croutons, dry-roasted peanuts, breaded foods, frozen dinners, gelatins, certain Asian foods and soy sauce, pot pies, relishes, salad dressing, soups, and yeast extract

Treatment methods
1) At the time of attack, parents or caregivers should have the child lie down in a cool, dark, quiet room to help him or her fall asleep.
2) Medications: There are three categories of headache medications for children, including symptomatic relief and abortive and preventive medications. Many of the drugs used to treat adult headaches are used in smaller doses to treat headaches in children and adolescents. But, aspirin should not be used to treat headaches in children under age 15. Aspirin can cause Reye's syndrome, a rare, but fatal condition, young kids can get.
3)Biofeedback: Biofeedback equipment includes sensors connected to the body to monitor your child's involuntary physical responses to headaches, such as breathing, pulse, heart rate, temperature, muscle tension, and brain activity. By learning to recognize these physical reactions and how the body responds in stressful situations, biofeedback can help your child learn how to release and control tension that causes headaches.
4)Stress management: teach the child ways to cope or remove the stressful activities or events.

Teachers, beware! It may not be an excuse if your students say that they keep having headaches(they may not be lying).

4 health-enhancing foods that don't even seem like health foods

#1 - Mustard
Mustard, believe it or not, is a medicinal paste made from the seed of the mustard plant. It's a superfood that's been around for at least 5,000 years, and it's one of the few common sources of cancer-busting selenium, a trace mineral often missing from over-farmed soils. (http://www.naturalnews.com/030916_mustard_health_food.html)Mustard is known to help in reducing migraines, and it's a natural anti-fungal and antiseptic. Another benefit of mustard is that it's never made with MSG or yeast extract. Mustard products - even conventional products from non-health-food companies - are still very healthful to consume.You can also make your own mustard using nothing more than a Vita-Mix blender. Check out this handy video where Annmarie Gianni shows you how to make raw mustard:http://www.naturalnews.tv/v.asp?v=8D94800B310B70E1F3C5C77FD06C5F59

#2 - Cole Slaw
Cole slaw is made out of one of the most powerful natural medicines in the food kingdom: Raw cabbage. (http://www.naturalnews.com/032377_cabbage_anti-cancer_food.html)Raw cabbage is a proven cure for stomach ulcers. It's also good for you when cooked (cabbage soup) or fermented (sauerkraut).Cabbage is rich in indole-3-carbinol (I3C), one of its many anti-cancer nutrients. Click here to read more about I3C: http://www.naturalnews.com/023081_indole-3-carbinol_broccoli.htmlIt's best to make your own cole slaw at home, but if you purchase store-bought cole slaw, be sure to avoid processed ingredients often used in cheaper cole slaw recipes such as high-fructose corn syrup and canola oil (which is often GMO).

#3 - Cinnamon, cloves, rosemary, paprika and other spices
Nearly all the pungent cooking spices are actually powerful medicines.
Cinnamon, for example, helps regulate blood sugar in diabetics (http://www.naturalnews.com/031133_cinnamon_diabetes.html).
Cloves are the No. 1 source for the highest density of antioxidants found in the entire food supply. (Yes, they have a higher ORAC value than any other food or spice.)
Rosemary is a powerful digestive tonic and internal detoxification herb.
Ginger is legendary as an immune-boosting, circulation-enhancing tonic herb that's also fantastic for beating winter colds and flu. Ginger even works to relieve muscle pain! (http://www.naturalnews.com/029986_ginger_muscle_pain.html)
If you're into curry, then you'll be glad to know that turmeric, the main ingredient in curry, is also an amazing source of natural medicines. It's a powerful anti-cancer as well as an anti-inflammatory medicine. If you really want great pricing on curry powder and other spices in bulk, visit a Middle Eastern food store in your local area, where these aromatic spices are often sold at the best prices in town.

#4 - Common nuts: Walnuts, pecans and more
Walnuts are an amazing natural medicine that helps reduce the risk of heart attacks and cardiovascular disease. They're very high in natural antioxidants and also help reduce the risk of prostate cancer (http://www.naturalnews.com/028584_walnuts_prostate_cancer.html).
Pecans boost brain protection and also help lower cholesterol levels (http://www.naturalnews.com/031815_pecans_heart_health.html).
Almonds are now being widely used to make almond milk (a natural anti-cancer milk beverage),
Just remember: When you buy nuts, raw is best because heat processing destroys the natural medicine found in foods. Avoid "salted" nuts because they're almost always salted with toxic sodium chloride (simple table salt). Avoid "flavored" nuts because they almost always -- yes, nearly ALWAYS -- are made with MSG flavor enhancers such as yeast extract or autolyzed proteins.
Just look for plain, simple, unsalted nuts... :)

Top 5 foods that cause staining on teeth

Regular brushing, flossing and visits to the dentist may keep your teeth healthy. But you also should watch what you eat and drink. Several different qualities of foods and beverages make them capable of staining your teeth. If what you're eating or drinking has an intense color, for example, you can be pretty sure it will hang around on your choppers. That color comes from something called a chromogen, a pigment-producing substance that has the ability to latch on to dental enamel and stain teeth.

Foods and beverages that have high acidity levels can erode your teeth enamel, which then gives chromogens even more opportunities to latch on and stick around. Tannins, a type of food compound that binds and precipitates proteins, also help chromogens stick to your enamel.

TOP 5 foods that you cause staining on teeth:

5. Wine

Wine is one of the biggest tooth-staining beverages around. Particularly the red wine: It's acidic; it contains chromogens; and it's full of tannins, naturally occurring plant polyphenols found in grapes, among other foods, that give wine an astringent taste. Tannic acid can etch into tooth enamel, allowing the color to seep into your teeth. This trifecta working together can turn your pearly whites a shade of dingy purplish-red in no time -- just sipping red wine with dinner can be enough to produce dark stains on teeth.

White wine causes its own set of troubles. Even though you won't get the obvious staining as you might with red wine, when you drink a glass of white wine, you're still consuming a highly acidic, tannin-rich beverage. Those components make your teeth more susceptible to staining by other foods and beverages you take in directly after imbibing.

4. Coffee and Tea

Containing tannic acids, coffee and tea are big offenders when it comes to staining your teeth. The problem here is that tooth enamel, or a tooth's outer layer, is really porous. Beverages can therefore seep into those pores and stay there. Coffee is full of chromogens, causing stains on your enamel that make your teeth look discolored over time.

Tea, usually seen as a healthy beverage, is just as bad as coffee -- if not worse -- when it comes to staining teeth, because it's full of tannins. Tannin-rich black tea causes the most problems for your teeth; herbal, green and white teas are not as likely to stain them.

3. Fruits and Vegetables
Pigmented molecules that give blackberries, blueberries, cherries, beets and similar fruits and vegetables their rich color also stick to tooth enamel. Rinse your mouth or brush your teeth after eating them to keep stains at bay.

Furthermore, anything made with fruits and vegetables, including juices, can stain your teeth, too. Red-colored juices, particularly grape juice, which has the same staining elements as red wine, are especially tough on white teeth. Citric juices, such as orange and grapefruit juice, naturally contain citric acid, which leads to enamel erosion.

2. Sauces

Richly colored sauces can also seep into your tooth enamel and cause staining, so you'll have to be careful about how much of them you consume. Be on the lookout for dark or brightly colored sauces -- a good rule of thumb is that if the liquid could stain your clothes, it'll probably stain your teeth. Soy sauce and sauces containing balsamic vinegar also fall into this category. Advice: Start your meal with some stain-fighting vegetables like spinach or broccoli before you dip into the sauce. These veggies create a protective film on your teeth that covers up and shields the porous enamel.

1. Candy

Any sweets contain coloring agents such as blue or red dyes, or even vegetable juices. Although these bright hues make eating sweets a lot more fun, they can also promote staining of your tooth enamel. A good rule of thumb to use in this case is, if it stains your tongue, it'll probably stain your teeth. Watch out for culprits like popsicles, too, because they may turn your teeth colors as well. This is especially true if you eat them often. Keep the sweets to a minimum, though, and your teeth will shine more brightly.

Source: http://recipes.howstuffworks.com/5-foods-cause-staining-on-teeth6.htm