What Does the Raw Food Diet Consist Of? A Nurse's Guide

If you're wondering what the raw food diet consists of you're not alone. Many people ask me what's included in this diet. Some people even think it includes raw meat, eggs or milk.

The raw food diet has been around for decades but a lot of people have never heard of it. The healthiest people on the planet eat predominately raw foods and it comes from plants. It consists of uncooked fruits, vegetables, nuts and seeds.

I realize whenever I say raw foods – it sounds Spartan, and that it must be boring or not very much to eat. But I assure you I eat a lot of it every day and have for many years and never feel hungry. I also enjoy superior health because of my diet.

You may be asking about the raw food diet because you want to improve your health. Everyone who starts eating living foods will notice big changes in their health. The more of it they eat the more health benefits they have.

I eat lots of healthy raw foods alone or in recipes. I have developed and created many of my own recipes and use some that are tried and true that raw fooders have used over the years.

So besides eating fruits or uncooked veggies alone, you can fix all sorts of fun desserts and main courses. I serve many to my family, friends and company and I feel great knowing that I'm not contributing to health problems and they'll enjoy the benefit of living foods. There are many raw recipes that include pies, candies, cookies, crackers and even living fudge.

Huge salads, using red leaf lettuce, romaine or one of the many other choices (except iceberg – which has few nutrients) with homemade living dressings that are quick to fix can fill one up fast. Big all-fruit smoothies are easy and quick to fix and filling too. You can add homemade almond milk if you like for a milkshake. You can even add a couple of handfuls of organic spinach leaves and not be able to taste it for an added boost.

For organic fruits and vegetables I eat a wide variety. Fruits include organic strawberries, mangos, bananas, oranges, apples, blueberries, blackberries and lots more. I use nuts and seeds in my dessert and main course recipes, including flax seeds, sunflowers seeds, sesame seeds, almonds, walnuts, pecans, cashews, pistachios, Brazil nuts and macadamias.

I lost weight with raw foods and many others report losing weight too and dramatically so. You can eat a lot compared to the usual standard American diet and feel full, feel healthy and lose weight in the process.

So if you're wondering what does the raw food diet consist of, this should give you a good idea what you'd be eating. Of course you don't have to give up all the foods you're eating now if you don't want to and slowly incorporate these into your diet. You'll find that you actually start craving fruits, salads and veggies and no longer crave or desire some of your old fatty, sugary desserts.

Whatever amount you eat will help your body fight off ailments. I cured myself of breast cancer, fibromyalgia, arthritis, sinus problems, acid reflux and many other ailments many years ago. I still eat an all raw food diet today. Give it some thought and slowly add more to your diet. You'll be glad you did when you see and experience the new found energy, weight loss and much improved health.

What Everyone Should Know About Eating Raw Eggs

Raw eggs have some serious negative publicity around them, with many people convinced that eating a single raw egg is a guarantee of food poisoning like salmonella. While it’s true that raw eggs may be carriers of bacteria, they’re not the forebringers of digestive woe that you’ve always been taught. So what is the truth behind raw eggs – do they offer health benefits or should they be avoided? It turns out the answer is more complicated than you might think…read on to find out more. 

While you may make it a point to avoid undercooking your eggs, you could actually be eating raw eggs without even realizing it. Culinary creations such as Ceasar salad dressing, traditional egg nog, holindase sauce, and certain homemade ice cream recipes all call for raw eggs and can be enjoyed by many people who never experience a hint of the dreaded salmonella. 

Health benefits of eggs 

Thankfully, eggs are out of the dog house of a decade ago when they were thought to be villainous contributors to high cholesterol and heart disease. Now, scientific research backs moderate egg consumption as a healthy way to boost your protein intake and get critical nutrients…as long as you don’t ruin them with unhealthy ingredients, of course.

Great source of protein

Eggs are one of the best sources of quick, healthy protein that will help you feel full for longer and sustain you till your next meal. Hard-boiled eggs can elevate a salad from a simple snack to a full, filling meal and a single egg provides six grams of essential protein.

Can protect your heart

Eggs are high in phospholipids which contribute to heart health, lower inflammation, and can help protect your ticker from various cardiovascular diseases. Plus, egg yolks, in particular, are rich in choline, a critical nutrient for heart and brain health.  

Healthy fat

Your body needs good, healthy fat to function and thankfully, more and more mainstream nutritionists and doctors are coming to realize the true nature of a balanced diet. Of course, it is critical that you eat the right kind of fat. Eggs are just that, with omega-3 fatty acids landing them squarely on the “healthy” side of the fat scale.

But what about raw eggs?

Raw eggs share many of the same benefits as cooked eggs, though there is limited evidence to suggest that the protein from raw eggs is not as easily absorbed by the body. There is not any health-related reason to eat raw eggs instead of cooked, especially since they come with the risk of salmonella. 

This bacteria could come from a hen that is contaminated or could be due to the egg resting in a dirty environment already home to the bacteria. Cooking your egg to at least 160 degrees Fahrenheit will zap that lingering bacteria and make it safe to eat. 

Though salmonella is usually more of a discomfort rather than a significant threat to you life, it is not fun and leaves the afflicted person with a few days of brutal stomach cramping, nausea, fever, headache, and diarrhea. Plus, it could have even worse effects on pregnant women, older folks, or young children with compromised immune systems. The United States Department of Agriculture strongly advises people to stay away from raw eggs whenever possible. 

However, if you have eaten raw eggs recently, there’s no need to panic, as the salmonella concern is often blown out of proportion. The chances of you contracting this bacteria from a raw egg are incredibly low since experts estimate that only one in 30,000 eggs is contaminated. 

Bottom line, raw eggs probably won’t kill you, and they probably won’t make you sick, either. But salmonella is something that you want to try to avoid whenever possible, so it is always a good idea to cook your eggs to a safe temperature before enjoying. Wash your hands before preparing eggs and always store them in the refrigerator to slow bacteria growth. 

If you have backyard chickens, be sure to practice proper flock management and collect eggs as soon as possible. The longer they sit in the coop, the higher the chance of them becoming contaminated by salmonella. Avoid rinsing eggs until just before use, as this could drive some lingering bacteria through the porous shell. 

Remember, always buy pasture-raised, organic eggs whenever possible.

What do you think of raw eggs? Let us know in the comments below!

-The Alternative Daily

Bodybuilding: Diet for Muscle Gain and Fat Loss

Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet to accomplish this goal cannot be understated. In fact, many experts argue that diet can account for up to 90% of a person’s success at building their body. Fortunately, there is an easy-to-follow meal plan that works like magic to burn fat and gain muscle.

In this day and age of fad diets and trendy diets and so on, it is important to note that bodybuilding involves a lifestyle. Regular, intense and goal-oriented training sessions combined with an intelligent approach to eating will promote the development of a muscular physique that most trainees desire. What is required is discipline, patience, persistence and consistency. All of these attributes are favourable and can lead one to success in not only physique goals, but also in personal and professional pursuits.

When an individual adopts bodybuilding as a lifestyle, the physique improvements can be maintained over the long term. A steady, consistent and daily approach will prevent the agony of short-term weight loss followed by a quick regain of weight and the accompanying depression and feeling of hopelessness. Training and eating like a bodybuilder works, becomes habit-forming and eventually gives one a real sense of satisfaction and accomplishment.

We like to adhere to the KISS (keep it simple, smart guy) principle when it comes to meal plans. So let’s not going to get too technical. We’re just going to lay it out for you. First of all, you should eat smaller meals, 5-6 times per day, 2 ½ -3 hours apart. This will keep your metabolism going and provide your muscles (stimulated by short, intense workouts) fed with nutrients required for growth. These meals will consist of protein, carbohydrates and fats.

Proper protein intake will vary according to age, gender, goals and so on. Generally speaking, each meal should contain between 25-50 grams of protein. A rule of thumb is that a healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your body weight is 200 pounds, a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be required. The key is that if you are training hard, you need protein.

Sources for protein include lean meats, fish, egg whites, low fat cottage cheese and whey protein. Avoid fatty meats and try to grill your meats and do not fry them in fat. Remember to include a protein selection at each meal.

When discussing carbohydrates, it is vital to distinguish between the different types of carbs. For this discussion we will identify 3 different types of carbs: complex carbs include potatoes, yams, bread, cereals, grains, pasta and rice; simple carbs include most fruit and veggie carbs which include most vegetables and leafy greens.

Fats are also a necessity but should come from the following sources: extra virgin olive oil, flax seed oil, nuts (almonds are best) and fish oil. The diet is very simple. For every meal, choose a portion from the protein group, the complex carb group and the veggie carb group. A good rule of thumb is that a serving size for your protein and carbs should be about the size of your fist. Have a serving of fats at 2-3 meals per day and only have simple carbs first thing in the morning at breakfast and immediately following your workout. Actually, it’s critical to have a post workout shake with whey protein and a simple carb like a banana. Bring it to the gym with you and have it while the sweat is still on your body.

Now to fine tune this diet you can do this: if you are trying to increase muscle mass and not worried too much about losing fat, eat as above. However, if you wish to accelerate fat burning, do not eat complex carbs at your last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads or chunky veggies (broccoli and asparagus are excellent choices) will do the trick.

Let’s take this one step further. Here is a magic formula for extreme lean muscle mass and fat burning. For three days in a row, come hell or high water, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout. On the fourth day, eat a ton of carbs. Actually cheat on this day. Eat whatever you want, but ensure that you eat sufficient protein and lots of complex carbs. This is the time to eat pizza, pasta, cake and so on.

This three day off, one day on carbs has produced fantastic results in many bodybuilders. We like it because any cravings we can put off until our “carb” day (which isn’t really that far off in the future) and then indulge at that time. The secret is to remain strict on the low carb days. This takes planning, preparation and discipline. You can do it. Once you start to see the results you get from this carbohydrate manipulation, you will find it much easier to stick to it.

This meal plan should produce such dramatic results so quickly that your friends will be asking you what you are “on”. The real secret is daily discipline. Take it one day at a time. Eat right according to the principles outlined above, manipulate your cab intake and train with intensity focusing on basic, heavy movements. This is the bodybuilding lifestyle. Engage in it and change your life, long-term and for the better.

‘Trash Fish’: A List Of The Sustainable Seafood We Should Be Eating

As you probably already know, eating large quantities of certain types of tuna, salmon, mackerel, snapper and cod isn’t sustainable.

The U.S. has become an international leader in successfully managing and rebuilding depleted fish stocks, but according to the 2018 NOAA Fisheries report, the number of overfished species has increased — not only because of overfishing, but also climate change, pollution, disease and habitat degradation.

While convenient tools like the Monterey Bay Aquarium Seafood Watch app can help seafood lovers consume fish in a more environmentally friendly way, many Americans have no idea that fish considered bycatch (unwanted fish caught during commercial fishing), bait or even garbage in the U.S. can make for exceptionally good eating and shouldn’t go to waste.

Luckily, fishermen, chefs and ecological organizations across the country who recognize the value of so-called “trash fish” — some of which is quite popular in pockets of the U.S. and abroad — are working together to educate American consumers and broaden their taste buds.

HuffPost spoke with some of these experts to find out why eating a wider variety of fish is so beneficial and which types to look for on restaurant menus and in fish markets near you.

The Benefits Of Eating Bycatch

Saving money and reducing waste are among the many cogent reasons we should be eating more bycatch and fish that gets thrown away. “For consumers, preparing a food that would otherwise go to waste is the ultimate in sustainable purchasing,” said Dwayne Canfield, fisheries and coastal communities program manager at Ecotrust. “If you can get it, it’s usually more cost-effective. Underappreciated fish will often be cheaper.”

Stephanie Webb, a Ph.D. student at the University of California, Santa Cruz, is studying why “trash” or “bait” fish aren’t more readily available to consumers. She points out that, in addition to being more affordable, this type of seafood is often highly nutritious and lower in mercury. What’s more, increased demand for it would create a stronger market and allow fishermen to have more diverse sources of income throughout the year.

“For us, it’s all about eating in balance,” explained Kate Masury, program director for Eating With the Ecosystem. “So that means the most abundant species should be a much bigger part of our diet. Those that aren’t, it doesn’t mean we can’t eat them; it just shouldn’t be something we’re eating all the time.”

Marketing also plays a role. “Rather than calling it trash fish, we like to call them underloved,” quipped Alan Lovewell, founder and CEO of Real Good Fish. “We really have to diversify our diet and stop putting pressure on keystone species we love so much, like tuna, salmon and cod. We’re opening our eyes and stomachs to a world of flavors.”

“Rather than calling it trash fish, we like to call them underloved.”

– Alan Lovewell, founder and CEO of Real Good Fish

Lovewell marvels at how many Americans’ tastes have become so limited. “When you go to have that real authentic seafood experience in the Mediterranean, we’re happy to eat sardines and anchovies. But when we’re back home [in the U.S.], we’re looking for a mild, white, flaky fish that tastes like chicken. There’s very little emphasis on tasting the flavors of the ocean.”

Ben Sukle, chef and owner of restaurants Birch and Oberlin in Providence, Rhode Island, is a passionate advocate for serving locally caught and underutilized seafood to his patrons. “We have confidence in the product,” he told HuffPost. “Their reaction is, ‘It’s delicious.’”

The Best-Tasting ‘Underloved’ Seafood

Ready to dive in? Our experts provided a list of recommendations for the best sustainable seafood worth eating.

Not to be mistaken with escolar, Masury describes this butterfish as a hand-sized forager that often gets caught alongside squid. The meat is white and flaky, has a mild, sweet flavor and is more oily than even cod or haddock. She recommends grilling, frying, baking, pan-searing or steaming them whole.

Sukle serves scup, also known as silver bass, in a raw crudo at his restaurant Oberlin. The flesh is slightly pink, very flavorful and extremely versatile. Masury recommends roasting it whole in the oven or grilling a fillet that’s been dressed with lemon and herbs.

A whole grilled scup at Mooncusser Fish House in Boston on April 6, 2018. 

A whole grilled scup at Mooncusser Fish House in Boston on April 6, 2018. 

Known as rock salmon or rock cod in Europe, dogfish is great for frying and is often used for making fish and chips because it holds together better than cod or haddock, Masury said. The flesh is white, meaty and can also be seared or grilled.

If you’re partial to shellfish, Masury recommends skate for its mildly sweet flavor, which reminds her of scallops. After cooking, the texture is almost like crab meat when it breaks apart. She says Europeans are partial to eating pan-seared skate with a brown butter caper sauce. It can be found on both coasts.

Although they have a very bony head and giant pectoral fins, the Atlantic sea robin has a tail that makes for good eating. Looking somewhat like a chicken drumstick, the flesh is meaty and makes a lovely addition to fish stew or bouillabaisse.

Favored for its sweet claw meat, this crustacean is found on the coast of New England.

A Jonah crab found near Eastern Point Lighthouse in Gloucester, Massachusetts, on Aug. 4, 2010. 

A Jonah crab found near Eastern Point Lighthouse in Gloucester, Massachusetts, on Aug. 4, 2010. 

Also known as mole crabs or sand fleas, these bicoastal shellfish may not look pretty, but they’re definitely tasty. Simply steam them and crack them open to get at the meat.

Native to Maine, their meat (once picked from the shell) is perfect for making crab cakes or crab salad.

This small East Coast fish has bright red scales and yields a mild and flaky white meat that’s perfect for making fish tacos.

Bottom feeders tend to get a bad rap, but the increasing popularity of halibut has changed people’s attitudes (although it’s pricey). Instead, look for gray sole, summer flounder, winter flounder, yellowtail flounder and American plaice, especially during the winter.

While there are sizable squid fisheries on both U.S. coasts, most of the squid caught in the U.S. gets exported to countries in Asia, where it’s in high demand. But there’s plenty to go around on this side of the Pacific.

A food company employee dries squid on Aug. 2, 2019, in Zhoushan, China.

A food company employee dries squid on Aug. 2, 2019, in Zhoushan, China.

Prized in other parts of the world for their high oil content and savoriness, these tiny swimmers are good for more than just topping a Caesar salad. Because they’re highly perishable, they get flash-frozen at the point of catch, which Lovewell says is the best way to preserve the integrity of the fish.

Caught off the West Coast and mostly exported to Japan, black cod has been gaining popularity in local restaurants. You’re likely to find it at a Japanese restaurant, dressed in miso.

Described by Lovewell as a relatively unattractive bycatch of black cod, he says it’s like tilapia with better flavor and texture.

Lovewell describes sand dabs as “beautiful, delicate and really kind of cute.” These small flounders used to be considered a delicacy on the West Coast. They’re best battered and fried whole then deboned at the table. You might also find sand dab sandwiches at local fish markets.

Pan-fried sand dabs with long branch potatoes, vegetables and butter sauce at Tadich Grill.

Pan-fried sand dabs with long branch potatoes, vegetables and butter sauce at Tadich Grill.

Similar to Florida stone crabs, these shellfish are prized for the sweet meat in their large, strong claws.

Also known as buffalo cod, don’t be put off the greenish tinge of this fish’s flesh. Once it’s cooked, it turns white and is mild in flavor.

Often compared to geoduck (but not as large), Canfield says these mollusks are predominantly diver-caught in estuaries in Tillamook County, Oregon, and exported to Asia, but hopes they’ll also catch on here in the U.S.

Often used for baiting Dungeness crabs, Canfield explains that restaurants in places like New York City and Seattle are starting to create a market for these clams from Tillamook Bay, Oregon.

While these fruits of the sea may be available at local restaurants, fish markets and community-supported fisheries on either coast, some can be difficult to find. But don’t let that stop you from asking if vendors in your area will consider offering these fish and shellfish in the future so you can try them.

The Morning Drive: Bad Ass Guy, Harry Potter & Raw Beef

‘Badass’ Guy Brazenly Drinks Beer And Smokes Cigarette During An Armed Robbery
Guy with gives absolutely no f*cks brazenly drinks beer and smokes cigarette during an armed robbery.

Raw Beef Recalled, deemed ‘unfit for human consumption
Nearly 25,000 pounds of beef were recalled last week after food inspectors deemed it “unfit for human consumption

A Catholic school removes ‘Harry Potter’ from its shelves, claiming the books’ spells are real
A Catholic school in Nashville is receiving a lot of what a school leader called “undesired attention” over a decision to remove the “Harry Potter” book series from its shelves.

 

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Six Week Body Makeover – Body Type C Meal Plan

The 6 Week Body Makeover meal plan is about customization. The more you customize your meal plan, the less bored you will be with your diet. The less bored you are with your diet, the more likely you will stick to the meal plan and lose weight. This article is directed towards people who have taken the body blue print questionnaire and have body type C.

Body Type C people are known to have more lean muscle mass than the rest of the body types. This is good as lean muscle mass increases your metabolism. When your metabolism has increased, it will burn calories (energy) at a faster rate, which will allow you to lose weight faster. The majority of “C” bodies are allowed to eat simple and complex carbohydrates (in moderation) and fruit. They should stick to chicken and fish for protein and stay away from red meats as red meat will make them “bulk up”. Here is a sample menu using the Infinite Menu Planner for a body type c daily meal.

Breakfast

4 oz. protein A

1 cup carb A

1/2 cup fruit A

Mid Morning Snack

4 oz. protein A

1/2 cup of carb A

Lunch

4 oz. protein A

1 cup carb A

1-2 cups veggie A

Mid Afternoon Snack

4 oz. protein A

1/2 cup carb A

Dinner

4 oz. protein A

1 cup carb A

1-2 cups veggie A

PM Snack

1/2 cup fruit A

If you use the infinite menu planner, you will have an unlimited amount of food choices. Losing weight doesn’t have to be about suffering and being on a boring meal plan. Learn to eat correctly and eat for a lifetime.

Cheeses ranked from healthiest to unhealthiest

If you’re a die-hard cheese fan, you’re probably consuming your mozzarella and ricotta with a side of guilt.

After all, cheese has long gotten a bad rap because of its high saturated fat content, which is considered bad for heart health.

Research is starting to suggest, however, that the issue may be more complex.

One study published in 2018 showed dairy fats such as cheese had a neutral-to-positive effect on the heart.

READ MORE:
* Fat you eat less important than the food in which it is found
* For a healthy diet, be choosy about your cheese
* Is cheese good for you?
* Why butter is no longer the bad guy

Some cheeses are better for you than others - and it pays to be conscious of portion sizes.

UNSPLASH

Some cheeses are better for you than others – and it pays to be conscious of portion sizes.

A 2018 review from Harvard researchers concluded there was a “null or weak inverse association between consumption of dairy products and risk of cardiovascular disease,” though it said more research was needed.

A study from the Lancet medical journal found dairy products such as cheese were linked to a lower mortality risk.

According to Jennifer Glockner, a registered dietitian and creator of the Smartee Plate, recent studies have indicated “that cheese may actually offer protective properties on the heart,” though she also noted that they were observational and did not prove cause and effect.

Cheese does provide some beneficial nutrients, she said, “including protein; calcium for bone and teeth health; zinc, which promotes wound-healing and immunity; vitamin A for eye and skin health, and B12.”

None of this means you should start consuming cheese indiscriminately; you should take care when adding it to your diet.

Which cheeses are most healthful? It can be tough to offer hard-and-fast guidelines because each variety has its own nutritional profile, and cheeses can be broken up into categories in myriad ways, whether you group them by the kind of rind, milk source or production style.

But with the help of experts, we’ve come up with some general guidelines, as well as other factors to consider when making cheese part of a healthy diet.

A serving of cheese offers protein and calcium.

UNSPLASH

A serving of cheese offers protein and calcium.

Ranking by healthiest 

1. Fresh cheese

If you’re looking for the leanest option, your best bet is fresh cheese. Such unripened cheeses include goat cheese, feta, ricotta and cottage cheese.

“These cheeses are produced by the coagulation of milk and cream by chemical or culture acidification, or a combination of chemical acidification and high heat treatment,” says Nicole Magryta, a registered dietitian and author of Nourish Your Tribe: Empowering Parents to Grow Strong, Smart, Successful Kids. “They also tend to be lowest in fats and cholesterol.”

A serving of cottage cheese or ricotta will pack a healthy dose of protein, and they’re typically lower in calories; half a cup of cottage cheese is roughly 110 calories. Ricotta is higher in calories – about 180 calories for half a cup – but is loaded with calcium.

“While high in sodium, feta tends to be one of the lowest in calories. Plus, with its strong flavour, you often use less of it than other cheeses,” says Kelli McGrane, a registered dietitian with the weight-loss app Lose It! “Goat cheese is milder in flavour than feta, but also tends to be lower in calories as well as fat.” Depending on how it’s processed, goat cheese can also pack probiotics, which are microorganisms that can aid digestion.

Fresh mozzarella “tends to be one of the lowest in calories and sodium,” McGrane says. “Additionally, fresh mozzarella contains Lactobacillus casei and Lactobacillus fermentum, two probiotic strains that are beneficial for gut health.”

2.  Harder cheeses 

These hard, fermented cheeses have been aged longer than soft cheese, lending a richer flavour and increasing shelf life. They include varieties such as cheddar, Swiss and Parmesan and tend to be good sources of important vitamins and minerals such as calcium and vitamin A. They also have a modest amount of fat, according to Glockner.

“Hard cheeses such as cheddar and Parmesan usually have more calcium and less lactose, since the whey is removed during processing,” she explains. That said, though there’s less fat than there is in soft cheese, there’s more sodium.

If you have lactose sensitivity or suffer from irritable bowel syndrome, hard cheeses such as Parmesan will probably be better for reducing your gut symptoms. Sharon Collison, a registered dietitian and clinical instructor in nutrition at the University of Delaware, says you may end up only wanting a little bit of this variety.

“These cheeses are very low in moisture which increases their shelf life,” Collison says. “They are generally served grated and can be healthy choices because they have such intense flavour that small portions are usually enough.”

Cheddar isn't a bad option if you're craving cheese but don't want anything too glutinous.

123RF

Cheddar isn’t a bad option if you’re craving cheese but don’t want anything too glutinous.

3. Blue cheese 

Blue cheese, which has been ripened with cultures of the mold penicillium, includes varieties such as Stilton and Gorgonzola. It can be considered soft or hard, depending on how it’s processed, and falls somewhere in the middle of the pack in terms of health.

“It’s high in calories, total and saturated fat, yet it is also one of the highest in calcium,” she explains. Again, its potent flavour profile may mean you’re satisfied with less of it.

4. Softer cheeses 

Bloomy, mold-ripened varieties of cheese tend to have a firm rind and creamy interior, as they ripen from the outside in. Although extremely tasty on that cheese plate, soft cheeses such as Camembert, brie and triple-creme (cheese enriched with cream) fall into the “less healthy” category because of their saturated fat content.

“A key thing to remember is that the softer the cheese, the higher the fat,” says Emily Tills, a dietitian and nutrition coach. “Fat makes things creamier.” It’s also very easy to overeat a gooey brie slathered on a slice of bread with a sweet jam.

Softer cheese are tasty, but they certainly aren't healthier.

UNSPLASH

Softer cheese are tasty, but they certainly aren’t healthier.

5. Processed cheeses 

In the camp of cheeses better avoided completely, you can toss out the processed types, such as cheese singles, Velveeta, spray can varieties or shredded cheeses in plastic bags.

“These products shouldn’t even be considered real cheese, as they have been manipulated and engineered and pumped with preservatives,” Magryta says. “Sweetened cottage cheeses should also be avoided; labels that read ‘fruit flavoured’ mislead consumers when, in truth, the product is just cheese with sugar, additives and preservatives.”

If eaten in moderation, “quality cheeses can be enjoyed as part of a healthy, whole-food, plant-focused diet,” Magryta says. But there are some factors you can keep in mind to improve the health of your cheese choices.

Magryta suggests keeping portion sizes small. “Most cheeses are between 60 and 90 per cent fat and have between 75 and 120 calories per ounce,” she says. “Aim to keep your serving size of cheese to  40 grams or less of hard cheeses – that’s about the size of four dice or a third of a cup shredded – or a half-cup portion size of cheeses like ricotta or cottage cheese.”

Also, stick to just one serving a day – and savour it. “Remember, cheese is not a (primary) source of protein, it is more so a source of fat and sodium,” Amy Shapiro, a registered dietitian and founder of Real Nutrition NYC.

“People tend to put a health halo on it since it doesn’t contain many carbs, but that doesn’t make it a ‘free food.’ ” If you really love cheese, Shapiro’s favourite way to consume it is by making it “the star of the show, when it is worth it” instead of adding it as an extra to “sandwiches, salads, omelettes,” and so on.

Whatever cheese you choose, try to stay away from overly processed ones, like cheese slices that come covered in plastic.

123RF

Whatever cheese you choose, try to stay away from overly processed ones, like cheese slices that come covered in plastic.

Expert opinions differ on whether turning to low-fat cheese is a smart strategy.

Though some dietitians continue to recommend low-fat or part-skim options, recent research suggests that this, too, might be a more complex issue. A 2016 study in Circulation linked the real deal to a lower risk of diabetes, and another study published the same year linked full-fat cheese consumption with a lower risk of obesity among women.

Magryta recommends choosing full-fat or whole-milk cheese. “When the fat is processed out of dairy foods, you lose not only the flavour but the food’s natural ability to keep you full,” she says.

“Whole-fat cheese also helps to balance blood sugars, which may have to do with its high amounts of vitamin K, vitamin D and calcium.”

Furthermore, low-fat cheese can be “a highly processed food.” Look at the ingredients. Unhealthy additions include acids, emulsifiers, thickeners, stabilisers, gums and other non-dairy ingredients to make up for the lost fat. You should be wary if the ingredient list on the cheese feels long.

As long as you’re consuming cheeses in moderation as part of a diet rich in whole foods, Magryta believes the higher amount of saturated fat shouldn’t be an issue.

“The healthiest cheese depends first on its quality,” she says. “Cheeses that are unprocessed, raw, full-fat, grass-fed and certified organic, if possible, are the best. Fermented (or cultured) cheese products are also excellent choices. You don’t always have to have all of these characteristics, but shoot for as many as you can.”

For specific health needs

The dietitians we talked to recommended these cheeses to address specific health concerns.

To reduce sodium: Swiss, goat, Emmental, or Wensleydale

To boost calcium: Manchego, Emmental, Parmesan, Romano, Gruyere, or Swiss

To increase protein: cottage cheese, ricotta, Romano or Parmesan

To boost gut health: Raw, unpasteurised cheddar, feta, Gouda, Edam, caciocavallo, Emmental, or Gruyere

To cope with lactose sensitivity: hard cheeses such as cheddar, Parmesan, Swiss, asiago, manchego and Pecorino Romano

To be safe during pregnancy: pasteurised cheeses.

Raw Foods For Babies and Children

Processed baby foods that are packaged in boxes and presented in jars are invariably disgusting to the taste. Any mother who has tasted proprietary baby foods will know that they taste absolutely revolting. However, if you extract some vegetables from your own meal and put them in a low speed juicer, you will find the blended result is delicious and so much easier to digest than the store bought version. It will also be full of nutrition.

Remember to give your baby only foods that have no added salt, however. This does not mean you are going to be consigned to a salt free diet; just take out baby's portion before you add salt. This also applies to sugar. Babies and young children do not require added sugar and it can seriously damage their teeth and gums by introducing them to a flavor that will result in a 'sweet tooth'. Young children may have honey but do not give your baby honey until he (or she) is a year old as there is bacteria present in honey which cannot be removed without caramelizing.

Sometimes children are 'put off' certain vegetables because the texture is unfamiliar. Use your juicer to make a concoction of minced vegetables that may be sprinkled on top of foods such as lasagne or Shepherd's pie or even Pizza or burgers. The topping will be colorful and probably more palatable to a child. Mix it with cheese to make a toast topping or sandwich filling.

You can make a fantastic 'dip' by combining raw vegetables and fruit such as avocado, spinach, a touch of garlic and onion and some carrot. Pile the dip into a scooped out half of red pepper and give your child some carrot and celery sticks to dip and share with friends.

Use your juicer to make fantastic milkshakes and smoothies. Children invariably love milkshakes and there is nothing quite as delicious as a recipe of fresh fruit and ice cream or fresh milk. Be sure not to overdo your child's daily fresh fruit intake, however, and remember that cooked fruit counts toward a daily allowance of 'five a day for fives and under'.

When giving very young children fruit drinks, remember that whole fruit juice sugar can damage young teeth. By all means serve it to children but try to restrict it to mealtimes. Do not serve peanut based recipes to your child until he (or she) is at least three years old and avoid whole peanuts to avoid the risk of choking. Some women opt to avoid peanuts while pregnant and later on while breast feeding, due to the risk of allergy.

Mince some boiled chicken until it is ground very fine and then add some carrot; spinach and potato. Taste it. You will find it tastes a whole lot better than bought baby food and it will be so much better for your baby than anything you can buy in a packet. Try using your juicer to add some fresh fruit to baby cereal and see how much more palatable it is!

About 25,000 pounds of raw beef recalled

(Gray News) – Approximately 24,428 pounds of raw beef products are being recalled, the USDA’s Food Safety and Inspection Service announced.

The government agency deemed the recall raw beef products by American Beef Packers, Inc., of “unfit for human consumption” after a sample was taken from a carcass that had been set aside by the USDA for testing. The beef was further processed and distributed among the meat products before the test results came back.

The products, which included boneless beef, ribeye, sirloins and tenderlions, were produced and packaged by the Chino, Calif., based company on Aug. 21 and shipped to federal establishments in California and Oregon. It is unclear where they went after that.

The beef bears the establishment number EST. 34741 inside the USDA mark of inspection. A full list of products under the recall can be found on the recall news release.

There have been no sicknesses associated with the product, but the USDA still urges the public to throw away the products or return them to the place of purchase.

Contact your healthcare provider if you feel you’ve had an adverse reaction from consumption of these products.

Copyright 2019 Gray Television Group, Inc. All rights reserved.

Diet Plans for Indians

Most Indians spend hours every day browsing through the internet or reading various health magazines searching for valuable diet advice. But what majority of Indians don't understand is that they usually look for the right information in the wrong places that is general diet sites or general health magazines. None of them are India centric and therefore do not offer diet plans that will suit Indian diet plans. Yet every day we see people trying to follow the general plans, and they invariably get confused or simply give up. This stems from ignorance and nothing else.

Indian cuisine is diverse and distinct- there is a large ratio of the populace that eats only vegetarian food. Indian diet plans are also quite different from global diet plans, as food patterns are quite different.

Losing weight with an Indian diet is quite simple. Diet plans follow the same pattern no matter what kind of cuisine you follow. But understanding this is in order to implement it is an entirely different problem altogether, and then it's application depends on your dedication. Indian food is perfect for losing weight, it has numerous low calorie substitutes, for foods rich in calories. Avoid fried items, eat green leafy vegetables with the regular consumption of rice or rotis, and include fruits and milk with low fat content into your regular diet. Opt for food products with low fat content as much as possible.

Do not over eat! Eat only what the body requires.

Follow definite diet plans strictly if you're serious about getting rid of the extra pounds fat and burn calories.

Most people confuse dieting with total abstinence. Well, of course indulging at times won't send your diet haywire, but you would be advised to keep it to a controlled minimum

Breakfast should be light and can consist of items such as low fat oats, cornflakes with a glass of milk, fruit salads with fresh fruit juices which can help sustain the metabolism of your body. Make sure lunch and dinner are full of fiber rich food which can help you in losing weight and at the same time satisfy your hunger. This shouldn't be a big problem for Indians, as Indian cuisine is full of varieties of foods rich in fiber.

Meat and fish in small quantities can help you in retaining much needed strength, egg taken in few quantities during breakfast adds to the nutritional benefits of the diet.

Follow a healthy workout and a balanced and healthy diet and you should lose weight in no time!