Cholesterol and Cooking

Cholesterol and Cooking: Fats and Oils-


For low-cholesterol cooking, use the right fats in the right amounts.
When you're cooking to lower cholesterol, you might think that fat is a big no-no. But nutrition experts say that ridding your cooking of all fats and oils may actually work against efforts to lower your blood cholesterol levels.  When it comes to fat, what counts are both quality and quantity.


Why You Need Fat


It would seem to make sense to drastically cut back on fat intake to lower your cholesterol.  After all, dietary fat is connected to cholesterol concentrations in the blood, which are linked to your risk of heart disease and stroke.  Yet, experts say, taking such a Spartan approach to eating will surely backfire.


It's the worst thing you can do -- for your heart and overall health. Slashing fat is unhealthy, and it's unlikely that you'll stick with an eating plan that lacks the fat you require.


Fats and oils provide essential fatty acids for well-being, and some -- namely omega-3 fatty acids -- are actually good for your heart. Fat transports vitamins A, D, E, and K into and around the body, and it also provides calories -- 9 per gram.


In addition, fat adds to eating satisfaction because it's filling and tasty. The olive oil in Mediterranean fare, the butter in cookies, and the peanut oil that seasons stir-fried dishes helps make those foods worth eating.


Best Fats and Oils for Low-Cholesterol Cooking


To curb cholesterol levels, it's important to limit fat intake without going to extremes. It's also important to choose the right fats and oils for preparing meals and snacks. 
The fat found in butter, margarine, soft spreads, and vegetable oils is considered either good (unsaturated) or bad (saturated and trans fat).


Unsaturated fats -- monounsaturated and polyunsaturated -- are deemed beneficial because they prevent clogged arteries that block the flow of blood to the heart and brain. Unsaturated fats should be the main types used in food preparation.


Monounsaturated fat is the primary type found in olive, canola, and sesame oils, as well as in avocados and avocado oil, and in nuts and their oils. Polyunsaturated fat is prevalent in corn, cottonseed, and safflower oils; sunflower seeds and sunflower oil; flaxseed and flaxseed oil; soybeans and soybean oil; tub margarine and soft spreads; and seafood.


Saturated fat increases the risk of blocked blood vessels. It's prevalent in fatty meats, and in full-fat dairy foods including butter, cheese, ice cream, and whole milk, all of which also contain significant dietary cholesterol.  Coconut oil, palm, palm kernel oil, and cocoa butter supply large amounts of saturated fat, too, but are cholesterol-free.


Your body makes all the saturated fat and cholesterol it requires, so you don't need to eat any.  You also don't need any trans fat, which, like saturated fat, increases the risk of heart disease and stroke. Trans fat is found in stick margarine, some tub margarine, and in shortening, as well as in some processed foods such as cookies, crackers, and pastry. Cooking oils do not contain trans fat.


Fats and Oils: Take the Good With the Bad


The fats used in cooking typically contain a mixture of "good" and "bad" fats.  Fats and oils are deemed beneficial or not by how much saturated and unsaturated fat they supply.  For example, olive oil is considered good, although it has some saturated fat, and butter is thought to be bad, even though it contains some unsaturated fat. 


Just because a fat or oil is better for you doesn't mean you can eat as much as you want and still lower your cholesterol, however. Overdoing it on fats and oils rich in unsaturated fats, such as olive oil, contributes to your saturated fat intake, too. And, there are calories to consider.


"Oils have just as many calories as butter and stick margarine, so it is important to be mindful of how much you add in food preparation," says Sarah Krieger, MPH, RD, a spokeswoman for the American Dietetic Association.  Unnecessary calories can make people overweight, another risk factor for heart disease.


Fats and Oils to Have on Hand-


So what fats and oils should you buy for low-cholesterol cooking?


Stock your cupboard with all-purpose oils rich in unsaturated fat that can stand high cooking temperatures, such as vegetable, safflower, and canola oils.
Vegetable oils are the least expensive and the most versatile. For variety, use avocado, almond, and grapeseed oils.


And what about olive oil?


You can cook with olive oil, but avoid exposing extra-virgin olive oil, sesame oil, and nut oils, such as walnut, to high heat, because they will burn.  These oils are best suited to drizzling on cooked vegetables and salads.


With the exception of palm and coconut, oils are nutrition experts' preferred choice for cooking and flavoring foods. But you don't need to give up butter or margarine in the name of heart health.  Just limit their intake, and choose soft spreads more often.


Low Cholesterol: Get Cooking!
There are several approaches to low-cholesterol cooking:


1.Use less fat and oil in recipes. Reduce the amount of stick margarine called for in a quick bread recipe, for example.


2.Substitute healthier options for all the fat a recipe calls for, such as swapping canola oil for shortening.


3.Choose healthier options and use less, such as using 1/4 cup olive oil instead of 1/2 cup butter.


4.You can also swap out some fat in favor of a fat-free alternative. For example, applesauce or fat-free sour cream can replace part of the fat called for in recipes for pancakes and muffins.


Whatever method you choose, the result is the same:  less saturated and trans fat in your foods.
Here are some healthy swaps for low-cholesterol cooking from the nutrition experts:


Instead of:                                            Try:


1 cup sour cream                                   1 cup low-fat Greek-style yogurt


1 Tbsp. butter (for sauteing)                   1 tsp. butter + 1 1/2 tsp. canola or any vegetable oil


1/2 cup butter (in quick bread)                 1/2 cup canola or vegetable oil 
                                                           -OR 1/4 cup canola oil + 1/4  cup
                                                            unsweetened apple sauce or 
                                                            mashed banana.                                                                                                                                                                                                                   
                                                                                   
                                                                                             
1/2 cup butter (in brownies)                     1/4 cup oil + 3 Tbsp. pureed dried 
                                                            plums  


1/2 cup butter (in cookies)                      1/4 cup oil + 3 Tbsp. applesauce


1 cup light or heavy cream                      1 cup evaporated fat-free milk


1 cup whole milk                                      1 cup plain, unsweetened nondairy 
                                                             beverage (like soy or almond milk)                                                                                                                      
                                                               -OR 1 cup 1% low-fat milk

Kids Corner

Top Five things doctors wish you'd do for your grade school child-

1. Keep TVs and computers out of the bedroom-

Placing all screens in the house in a common area helps you keep an eye on what, and how much, your child is watching. Time spent in front of the TV or computer, or playing handheld video games, should be no more than two hours a day. And stopping all movies and games at least half an hour before bedtime will help your child fall asleep and stay asleep all night.Watching TV at bedtime, especially in the bedroom, is one of the biggest disruptors of children's sleep, because it's hard for the brain to switch instantly from stimulation to relaxation.


2. Act out safety basics-


At this age kids are spending more time away from their parents. "Big kids should memorize their phone number and address, and they should know that if they get lost they should go to a police officer or someone else in uniform and ask for help," says pediatrician Alanna Levine. "They should also know not to talk to a stranger, even if the person offers them candy or asks them to help look for a lost puppy. It helps them learn these rules if you play through the different scenarios with them."


 3. Don't ditch the booster too soon-


Many parents rush their children out of a car booster seat too early. The booster's  safety advantage lasts longer than most parents think. Many people think it's based on height, weight, and age, but there's a four-point readiness test online. Most kids are ready to graduate from a booster sometime between ages 8 to 12, which may be even later than what your state's law suggests as a minimum.


4. Make sure your kid has some free time-


There's a middle ground between pushing your kids too hard and having no expectations. Pediatricians say many of their patients lean toward the former, with back-to-back sports, music lessons, and other activities. Unstructured play is important for children. If every moment of their lives is spent in a class or activity directed by an adult, they are always following guidelines set by someone else. They don't have the chance to develop self-direction and creativity.


The hyperscheduled lifestyle has another downside – it isn't conducive to sitting down to healthy meals prepared at home. "If you have your child in so many activities that he's eating fast food in the van, that's misplaced priorities," says Nancy Krebs, a pediatrician and nutrition specialist.


5. Take five minutes a day to really connect-


Sit down for five minutes a day and give your child your undivided attention – talk about what he wants to talk about. Right after school is usually not the best time – kids are too wiped out. But later, after dinner and homework are done, ask a few specific and nonjudgmental questions to generate conversation: Did you learn anything cool today? Who did you play with at recess? "Children grow up very fast." It's a habit of connection you'll be glad to have when your child hits the preteen years.

Healthy Skin during Winter

                        
Get rid off winter itch:-
Have you suffered from winter itch before? Then autumn is the right time to start taking precautions.


Many people don’t realize that winter itch is a form of eczema, one that tends to run in families. If your parents have it, chances are that you and your children will develop it,too. Even babies can suffer from winter itch.


 The skin gets dry very quickly, especially on the legs and the hands. Dry skin leads to itch, which leads to scratching, which leads to the raised red bumps of eczema and in many cases infection. The more people scratch their skin, the worse it will get.Even if you are genetically prone to eczema, you can still take steps to protect your skin which may prevent eczema or at least ensure only a mild case.


First of all, moisturize your skin. This is the crucial step, because you want to keep the skin barrier intact. Even if it has turned warm again outside, now is the time to start using the most effective moisturizers you can find. Drugstores sell inexpensive yet highly effective petrolatum-based ointments and creams that are heavy enough to protect the skin. 


It is a very good idea to use these or a moisturizing lotion right after your bath or shower, when the skin is still damp. Oils work well, too.For daytime wear, when you may want to use something a little lighter and less greasy, look 
for creams and lotions that contain hyaluronic acid, shea butter, avocado oil, or glycerin. 


Dimethicone, a silicone-based ingredient, works for many, but not for those whose skin is prone to acne, since it can increase breakouts.Hands contain comparatively few oil glands and tend to dry and crack easily. The use of 
those alcohol-based sanitizers doesn’t help, either. Not only do they dry skin more than good old soap and water, they are not as effective at killing viruses and bacteria. 


Actually, you don’t even have to use soap, which is undeniably drying, to wash your hands. Products marketed as gentle cleansers for sensitive skins work beautifully; carry a small bottle in your bag and use it instead of those scented soaps in public restrooms.


In fact, stay away from scented soaps, period, since they tend to irritate the skin. As for deodorant soaps, they are absolutely terrible for anybody prone to winter itch – ditch them immediately! Take shorter showers and baths, and try to use a moisturizing body wash or a super-fatted soap. If your skin is very sensitive, you can use the same gentle facial cleanser for hands.


Autumn is also the time to start using a humidifier. Even slight drops in air humidity are reflected in the skin, so start using one now. Don’t wait until the snow is actually piling up outside.


Remember, when it comes to winter itch, it’s very important to be proactive. If you start taking precautions before the cold weather really sets in, you may not even get winter itch at all this year.

Top 10 Foods for Healthy Hair

                            


When it comes to healthy hair, it’s not just what you put on your tresses that count -- it’s what you put in your body, too.
"Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen.


"Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat," says Dawn Jackson Blatner, RD, a Chicago-based dietitian. "If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out."


If you were born with fine, thin hair, you'll never have rope-thick tresses -- no matter what you eat -- but a well-balanced diet that includes plenty of growth-promoting protein and iron can make a difference, say nutrition and hair experts.And beware of dietary supplements often marketed to thicken hair or make it grow faster. They may backfire.


Even though you can find beauty supplements on the shelves of most stores, try to get the nutrients you need from foods whenever possible. In rare instances, excess supplementation of certain nutrients, such as vitamin A, has been linked to hair loss.


Read on for the 10 top foods that should be the foundation of your healthy hair diet.


Healthy Hair Food No. 1: Salmon


When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.
Essential omega-3 fatty acids are needed to support scalp health.A deficiency can result in a dry scalp and thus hair, giving it a dull look.


Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.


Healthy Hair Food No. 2: Dark Green Vegetables


Popeye the Sailor Man didn't eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.


Dark green vegetables also provide iron and calcium.


Healthy Hair Food No. 3: Beans


Beans, beans, they're good for your ... hair?


Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.


Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.


Healthy Hair Food No. 4: Nuts


Do you go nuts for thick, shiny hair? You should.
Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.


Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.


Healthy Hair Food No. 5: Poultry


Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave.


Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color.


Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits. 


Healthy Hair Food No. 6: Eggs


When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find.


They also contain biotin and vitamin B-12, which are important beauty nutrients.


Healthy Hair Food No. 7: Whole Grains


Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.


A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.


Healthy Hair Food No. 8: Oysters


Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair -- and who doesn't love that?


The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant.


If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb. 


Healthy Hair Food No. 9: Low-Fat Dairy Products


Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.


For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.



Healthy Hair Food No. 10: Carrots


Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.


Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots in your diet as snacks or toppings on your salad.



The Big Picture: A Balanced Diet for Healthy Hair


When it comes to foods for healthy hair and beauty, variety is the best way to go.An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy.


If you're tempted to drop pounds fast with the latest fad diet, it could leave you with less-than-healthy hair -- along with a growling stomach. Low-calorie diets are often low in some of the most important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A. In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.


Crash diets can affect the hair cycle.Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm. Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet.


Source-Webmd

Health Alert-Bacteria on your Cell Phone

 Nasty Bugs Lurking on Your Cell Phone
Study: E. coli Found on Cell Phones the Result of Poor Hand Washing


Oct. 14, 2011 -- The next time you reach for your cell phone, consider this: A new study found that 92% of cell phones in the U.K. have bacteria on them - including E. coli -- because people aren't washing their hands after going to the bathroom.


The E. coli came from fecal bacteria, which can survive on hands and surfaces for hours.
Researchers from the London School of Hygiene & Tropical Medicine and Queen Mary, University of London looked at cell phones in 12 cities in the U.K.
They took 390 samples from cell phones and hands, which were then analyzed for germs. People were also asked about their hand hygiene.


Phone Filth and Other Facts
The study found:
92% of phones had bacteria on them.
82% of hands had bacteria on them.
16% of hands and 16% of phones had E. coli bacteria, which is found in feces.
However, 95% of people said they washed their hands with soap where possible, which suggests we have a tendency to lie about our hygiene habits.


"We're pretty shocked to find the vast majority of mobile phones -- 92% -- had bacteria all over them. Often large numbers of bacteria,” said hygiene expert Val Curtis, PhD, of the London School of Hygiene & Tropical Medicine.


"That isn't necessarily something that we should worry about, but what is worrying is that 16% of mobile phones had E. coli on them. E. coli comes from human [and animal] feces,” she says. "That means that people with dirty hands are not washing their hands after using the toilet, for example. Then they're handling their mobile phones.”


It’s not just cell phones that the dirty hands are touching, Curtis says.
"They're also touching other surfaces as well,” she says. “They're spreading fecal bugs on everything they touch really."


Toilet Texting?
Is there a more worrying way the phones are getting contaminated -- by people using them while they're in the bathroom?


"We didn't ask people whether they'd used their phones in the toilet. That might be something that would be interesting to study," Curtis says. "People do tend to use their mobile phones everywhere they go. Perhaps we should discourage their use in the toilet."


So is having unclean hands a modern-day problem linked to our new technology?
"Humans have had infections since before they were human. It's a really ancient problem," she says. "Bugs are evolutionary masters at getting from person to person.”
Anything that you touch can become a source of infection, Curtis says. So hand washing after using the toilet is crucial.


Excuses, Excuses
Curtis says people can be quick to excuse their nasty habits.
"They say that they're in a hurry, they say that the water's too cold. People don't actually feel that their hands have got contaminated.


"Everyone knows they should do it, so it's not education that's the answer. We need to find other ways to remind people that it's disgusting that their hands are dirty and their hands get smelly and foul after the toilet,” she says. "Disgusting people with the state of their hands is probably the most effective way of getting people to wash their hands."


Source :-Webmd

5 reasons to eat Yogurt.

Five Reasons to Eat Yogurt.
Science now affirms our ancestors' ancient belief: Yogurt is a health food.
Here are good reasons to eat yogurt, say experts:


Lose weight:- Michael Zemel, a researcher at the University of Tennessee, found that obese people who added three servings of low-fat yogurt daily to their diets lost 22% more weight and 61% more body fat than did non-yogurt eaters. Zemel mainly credits yogurt's high calcium with melting fat while preserving lean tissue mass.


Ease arthritis:- Yogurt may be an anti-inflammatory and a treatment for arthritis, Israeli research finds. Rats fed yogurt before injections with arthritis-causing chemicals developed no arthritis or only mild symptoms. In arthritic rats, yogurt lessened symptoms, producing a "remarkable ... curative effect," researchers concluded.


Cut risk of colon cancer:- In a French study, people who ate the most yogurt had half as many pre-cancerous colon polyps as those who ate no yogurt. In animals, yogurt blocked the progression of colon cancer, and DNA damage from meat chemicals that can initiate colon cancer.


Fight bacteria:-Yogurt may suppress H. pylori infections, a cause of peptic ulcers, chronic gastritis and possibly stomach cancer, according to new research from Taiwan. After 59 infected people ate a cup of yogurt twice a day for six weeks, bacteria concentrations dropped more than 35% and the severity of infections significantly lessened.


Help your gut:- Anyone with lactose intolerance, constipation, diarrhea, inflammatory bowel disease or even food allergies probably could benefit from eating yogurt, concludes a new review of dozens of previous studies. Example: Giving children yogurt may reduce the duration of diarrhea.


Tips for buying yogurt:
Check labels for "live and active cultures."
Buy plain low-fat yogurt and add your own fruit. This saves money and calories.
Try kefir, a fermented "milkshake" with the same expected benefits as yogurt.

THE BENEFITS OF FISH OIL

Fish oil can be obtained from eating fish or by taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish.


Fish oil supplements are usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. Fish oil supplements often contain small amounts of vitamin E to prevent spoilage. They might also be combined with calcium, iron, or vitamins A, B1, B2, B3, C, or D.


Fish oil is used for a wide range of conditions. It is most often used for conditions related to the heart and blood system. Some people use fish oil to lower blood pressure or triglyceride levels (fats related to cholesterol). Fish oil has also been tried for preventing heart disease or stroke. The scientific evidence suggests that fish oil really does lower high triglycerides, and it also seems to help prevent heart disease and stroke when taken in the recommended amounts. Ironically, taking too much fish oil can actually increase the risk of stroke.


Fish may have earned its reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.


Some people use fish oil for dry eyes, glaucoma, and age-related macular degeneration (AMD), a very common condition in older people that can lead to serious sight problems.


Women sometimes take fish oil to prevent painful periods; breast pain; and complications associated with pregnancy such as miscarriage, high blood pressure late in pregnancy, and early delivery.


Fish oil is also used for diabetes, asthma, developmental coordination disorders, movement disorders, dyslexia, obesity, kidney disease, weak bones (osteoporosis), certain diseases related to pain and swelling such as psoriasis, and preventing weight loss caused by some cancerdrugs.


Fish oil is sometimes used after heart transplant surgery to prevent high blood pressure and kidney damage that can be caused by the surgery itself or by drugs used to reduce the chances that the body will reject the new heart. Fish oil is sometimes used after coronary artery bypass surgery. It seems to help keep the blood vessel that has been rerouted from closing up.


When fish oil is obtained by eating fish, the way the fish is prepared seems to make a difference. Eating broiled or baked fish appears to reduce the risk of heart disease, but eating fried fish or fish sandwiches not only cancels out the benefits of fish oil, but may actually increase heart disease risk.


Two of the most important omega-3 fatty acids contained in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). See separate listings for EPA and DHA.


How does it work?
A lot of the benefit of fish oil seems to come from the omega-3 fatty acids that it contains. Interestingly, the body does not produce its own omega-3 fatty acids. Nor can the body make omega-3 fatty acids from omega-6 fatty acids, which are common in the Western diet. A lot of research has been done on EPA and DHA, two types of omega-3 acids that are often included in fish oil supplements.


Omega-3 fatty acids reduce pain and swelling. This may explain why fish oil is likely effective for psoriasis and dry eyes. These fatty acids also prevent the blood from clotting easily. this might make fish oil helpful for some heart conditions.