Saturday, 10 June 2017

Chia Seeds

Second on our list of top 10 healthy foods is almonds. Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews3 found that almonds as a food may help maintain healthy cholesterol levels.

Healthy Foods For Healthy Heart | Health Doctrine

Soy’s days as a cure-all may be over, but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.

best food for health | Food

Recent developments on the benefits of apples from MNT news Apples and pears can reduce stroke risk by 52%. Researchers from Wageningen Uninversity in the Netherlands, found that consuming fruit with white edible portions, such as pears and apples, can potentially reduce the risk of stroke by 52%. They reported their findings in the journal Stroke: Journal of the American Heart Association.2

If you're short of time in the morning a protein-rich breakfast needn't take any longer. Top your morning toast with a couple of slices of smoked salmon, some lean ham or some scrambled eggs and when you do have a little more time enjoy an omelette, frittata or our version of the full English.

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Close Migraines Foods that can help Quinoa is a well-known superfood packed with protein and nutrients including iron, copper and magnesium. It’s known to help relax blood vessels and reduce the frequency of migraines. It can also help with high blood pressure, reducing the risk of heart attacks. Fatty fish such as sardines, herring and trout are also known to lessen the severity and frequency of migraines. Research suggests fatty fish, high in omega 3 can lower production of chemicals in the body that cause migraines. Eat a serving of fatty fish 2-3 times a week to treat migraines. Ginger has a long history of relieving pain associated with migraines. It works as an anti-inflammatory and helps treat nausea often accompanying migraines. Research suggests ginger can also be used to treat digestion problems. Try gingernut biscuits or take ginger supplements. Help a friend, share the remedy share tweet

There are three awards: Bronze, Silver and Gold. Each award considers the types of foods and ingredients used, how food is prepared and cooked, and how the business promotes healthy eating. Awards are free and businesses working towards achieving an award will receive advice and support on nutrition and healthy catering practices.

Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy. If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking. More from Prevention: Healthy Beef Recipes

If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.

When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chevre or Brie.

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.

Imagine a choice of foods that were tasty, nutritious and good for your health - i.e. they helped you maintain a healthy body weight, improved your overall mood, and reduced your risk of developing diseases.

Quinoa makes every list of superfoods for good reason: It’s packed with “complete” protein—the type that contains all 9 of the essential amino acids your body needs. (Many vegetables are incomplete protein sources.) It’s also solid on fiber to aid your digestion, and is practically multivitamin-heavy when it comes to nutrients like iron, magnesium, calcium, potassium, and folate. Try it as a dinner side or in place of meat in dishes like stuffed peppers. (For more ideas, take a look at these 6 delicious quinoa recipes.)

Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy so you'll suffer from mid-afternoon slumps if you cut them out. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on sugary 'white' foods and going for high fibre whole-grains, which help you manage those afternoon munchies. Whole-grains like rye, wholewheat and barley keep you satisfied for longer - in fact studies show rye bread keeps blood sugar stable for up to 10 hours - a sure way to dampen those mid-afternoon energy crashes.

This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.

Menstural Cramps Foods that can help Bananas are rich in nutrients and contain vitamin B6 and potassium that can improve menstrual cramps and reduce water retention. Bananas can also provide an energy boost before and after exercise and their antioxidants help protect against heart disease and cancer. Sunflower seeds are high in zinc, potassium and vitamin E that all help to reduce cramping. The seeds also contain pyridoxine (vitamin B6) known for its pain-relieving qualities. High in carbohydrates and calories sunflower seeds are a great energy boost for exercise. Kale has many health benefits, but scientists have linked its calcium content to the alleviation of menstrual cramps, possibly because its properties are know to help maintain healthy muscle tone. Kale has also been linked to a reduction in the risk of many cancers occurring. Help a friend, share the remedy share tweet

Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.

They’re cheap, portable, and among the best sources of heart-healthy omega-3s. In fact, women who regularly eat the type of long-chain fats found in sardines enjoy a 38% drop in ischemic heart disease risk, according to a Danish study. Long-chain omega-3s have also been shown to limit inflammation and slow tumor growth. The miniscule fish is a phenomenal source of vitamin B12, which helps your body make DNA while keeping your nerve and blood cells healthy.

Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken. (Also try these 17 tempting tomato recipes!)

One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight. In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

Good old bananas are loaded with potassium—a macronutrient that helps control your blood pressure and keeps your nervous system operating at peak efficiency. Potassium also lowers your risk for stroke, according to research from the FDA. But if you’re like most women, you’re consuming only half the potassium your body needs. One banana packs 450 mg—about 10% of your daily potassium target—as well as fiber to keep your digestive system running smoothly.

The cucumber is one of the world’s most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.

The Food for Health award is tiered, so depending on the changes made will depend on what award level is achieved. The tiers include Award, Silver and Gold.

Low in fat and high in fiber, brown rice is also a rich source of selenium—a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. One cooked cup contains more than 27% of your daily selenium needs. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Swap in brown rice for white, and you’ll do your health a big favor.

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster. Vitamin C has other important credentials, too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis. More from Prevention: 13 Ways To Lower Blood Pressure Naturally

Packed with antioxidant compounds, pomegranates have long been linked to both heart and brain health. Newer research explains why: One study found pomegranate polyphenols help your arteries expand and contract to manage blood flow and prevent hardening. A separate study found the same antioxidants help ward off the type of inflammation that leads to Alzheimer’s disease. To get the most benefit, eat the fruit’s seeds and some of the pith. Both contain healthful compounds.

In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

Much like its sibling seed, flax, chia seeds are great sources of protein, omega-3s, and fiber. They also contain good amounts of healthy antioxidants, as well as calcium, zinc, magnesium, and iron—all important for your health. Some studies have also indicated chia might help you lose weight by controlling your hunger levels. Toss a small handful into smoothies or baked goods, or use them as a healthful topping on salads or yogurt. (Here are our three top chia seed brand picks.)
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Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.

Fatty fish such as sardines, herring and trout are also known to lessen the severity and frequency of migraines. Research suggests fatty fish, high in omega 3 can lower production of chemicals in the body that cause migraines. Eat a serving of fatty fish 2-3 times a week to treat migraines.

Home Business Health and safety Food Food for Health Awards More in this section Business Health and safety Food Food for Health Awards Food for Health Award and terms and conditions toggle menuMENU Food for Health and Buy Well Awards The environmental health and trading standards teams work with public health to promote and implement the Food for Health awards. The scheme is free for all food businesses; the only requirement is that you are to have a food hygiene rating of 3 and above. The scheme recognises the cafes, takeaways, restaurants, staff canteens, convenience stores and market traders that have made changes to the way that they prepare and cook their food to make it healthier for their customers – therefore making healthy choices easier. The Food for Health award is tiered, so depending on the changes made will depend on what award level is achieved. The tiers include Award, Silver and Gold. Our Food for Health award winners Please view the list of all the award winners and case studies Our Buy Well winners Please view the list of the market and store winners and the case studies Do you want to be a Food for Health award winner? If yes, then complete the application form, online assessment (guidance to help complete the self assessment) and email it to foodsafety@towerhamlets.gov.uk or post it to Food for HealthEnvironmental Health and Trading Standards Service,John Onslow House 1 Ewart PlaceLondonE3 5EQ The Food for Heath team will contact you to arrange a time to visit and carry out the assessment. If you would like to discuss the award please call environmental health and trading standards on 020 7364 5008 or email foodsafety@towerhamlets.gov.uk Advantages of being a Food for Health award winner You will have access to free Foundation food hygeine training. Please view the food safety training courses You will have access to free level 2 food hygeine online training. You will have access to a free healthier catering workshop. You will have access for to a public health dietitian – who can help you ensure that the preparation and cooking of food is healthier. You have access to an environmental health officer who can help with food safety procedures You will be ensuring that the food your customers eat is prepared and cooked in a healthier way which can help to reduce obesity and type 2 diabetes. More information General healthier eating Kids healthier eating Follow us on twitter @Towerhamletsnow #THfoodforhealth

Stress Foods that can help Mushrooms are a great source of vitamin D as they’re rich in selenium, proven to help improve your mood and boost your energy levels. Studies show that if you suffer from seasonal affective disorder then mushrooms with their high vitamin D content can really lift your mood. Dark chocolate has been proven to help reduce stress. Research found that eating 1.5 ounces of dark chocolate a day for two weeks helped highly stressed volunteers really lower their stress levels. The magnesium content can also help treat depression, menstrual cramps and irritability. Green Tea has also been proven to beat stress in a Japanese study. Levels of stress were 20% lower in volunteers who drank more than 5 cups of green tea per day compared to volunteers who drank less than one cup per day. Green tea can also help protect the skin and aid weight loss. Help a friend, share the remedy share tweet

From bone-strengthening magnesium to immunity-boosting B6, peanut butter is loaded with many of the vitamins and minerals your body needs (but probably isn’t getting enough of). Its high fiber and protein content will keep you full for hours, and peanut butter is also a good source of monosaturated fats—proven to help you lose weight and ward off diabetes. Creamy’s fine, but the crunchy kind typically contains more fiber and less sugar. (Make the most of your pb with these 25 delicious peanut butter recipes.)

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