nutrition – Page 5 – Hello Doctor

Red hot chili peppers – the key to a longer life

May 12th, 2017 by The Hello Doctor Team

Like it hot and spicy? Your adventurous palate may be doing you a world of good without even realising it. Other than adding a kick of flavour to just about any dish, peppers could add years to your life.

A study published in PLoS ONE, says that red hot chilli peppers can lower your risk of heart disease or stroke by a substantial 13 percent.

We’re not quite sure why hot peppers extend life, but researchers speculate that capsaicin, the substance that gives peppers their fire, may be the spicy key.

Capsaicin has potent anti-inflammatory and antimicrobial properties that may protect against diseases like obesity, diabetes, and hypertension. Get your capsaicin fix from jalapenos, cayenne, and even bell peppers.

What else can peppers do for you?

Burn fat. The capsaicin in peppers has been shown to boost metabolism, suppress your appetite, and give a little boost to your body to burn calories.
Improve digestion. Hot peppers have been used to treat digestive and gastrointestinal ailments for years. The capsaicin in this veg is known to stimulate the production of digestive enzymes, and help with indigestion. It has also been shown to protect the stomach and intestines, and benefit nutrient absorption.
Control cholesterol. Another benefit of amazing capsaicin: it may help keep your cholesterol levels within healthy range. Research shows that capsaicin may block cholesterol build-up and lower levels of LDL “bad” cholesterol. The hotter the pepper, the more capsaicin. And, the better controlled your cholesterol.
Ward off arthritis. Peppers pack a punch of Vitamin C, an essential nutrient in the formation and maintenance of collagen and other connective tissue. Studies suggest that when your diet lacks Vitamin C, you could be at risk for arthritis and other inflammatory conditions.
Prevent cancer. Hot or sweet, peppers have loads of phytochemicals; protective compounds naturally found in plants. Phytochemicals act as antioxidants in your body, working against harmful free radicals that destroy cells, damage tissue, and cause cancer.

TIP
Before you drown your next meal in every pepper you can find, remember that spicy foods aren’t for everyone, especially if you have gastrointestinal problems, like a stomach ulcer. Hot foods may worsen digestive disorders and cause discomfort.

References:

Do vegans live longer?

May 8th, 2017 by The Hello Doctor Team

What’s the fuss about going vegan? The animal-free diet means that you abstain from animal protein and products. These include eggs, dairy products, fish and anything else that contains animal substances. The vegan lifestyle excludes all forms of animal cruelty and exploitation in clothes and everyday products.

For the most part, we know that genetics, our overall environment and lifestyle choices play important roles in how well we age – and how long we live. Recently though, the case for vegans living longer has been gaining traction, in big part, thanks to vegans generally making healthier lifestyle choices.

“Every three percent increase in calories from plant protein was found to reduce the risk of death by 10 percent,” this according to a 2016 study in JAMA Internal Medicine Journal. The study looked at 130 000 people over a period of 30 years.

What do vegans eat?
This diet is packed with organic and raw produce. Vegans get their protein from fruit, natural soy, lentils, beans, quinoa, artichokes, green peas, oats, chia seeds, broccoli, asparagus, chickpeas, spirulina, almonds and peanut butter.

Is this enough?
A common concern about vegan diets is if it provides the necessary vitamins for your body. Yes! These are the essential vitamins we all need and where to find them in food.

Fish-free Omega 3: Canola oil, flaxseed and flaxseed oil, soy beans and walnuts.
Vitamin B 12: While this vitamin is exclusively found in animal products, vegans can opt for soy products, and vitamin-enriched cereals; fortified soy products and vegan Vitamin B12 supplements.
Vitamin D: Almond milk, juices, margarines and supplements.
Iron: Wholegrains, spinach, prune juice, watermelon, dried fruits, green leafy vegetables, sea vegetables and nuts and seeds.
Calcium: Dark green vegetables, soy yoghurt, soy milk, cereals and juices.
Zinc: Spinach, corn, nuts, soy foods, pumpkin and sunflower seeds, lentils and peas.

Is plant protein good enough?
Protein sourced from animals provides enough amino acids for the body and they work better because there are similarities with the ones in our bodies already. Plant protein lacks an element or two of the amino acids the body needs. There are certain “essential” proteins that your body can’t produce, and can only get through food. Still, meat-free diets can reduce the risks of developing type 2 diabetes, cancer and high blood pressure.

Good to know
A vegan diet could mean a vitamin deficiency as some foods don’t have the necessary vitamins that your body needs. Vitamin B-12, which is mainly found in animal product, is one of the vitamins that a vegan diet lacks. A deficiency could lead to blindness and anaemia. Before you rush off to stock up on all the vegan goodies you’ll need, be sure to chat to your doctor to get his opinion on your overall health needs.

References

An ideal breakfast: overnight oats

May 4th, 2017 by The Hello Doctor Team

As the days get shorter and shorter, it can be a chore to get up early and prepare breakfast. Why not try this overnight oats recipe? Prepare the night before in a bowl, or even a glass jar, so you can just grab it on your way to work!

Ingredients:
1/2 cup rolled oats
1/2 cup fresh berries
1 cup almond milk
1 tsp chia seeds
1 tsp honey
1/4 tsp cinnamon

Combine ingredients, and refrigerate overnight. The next morning, you can add some fresh berries or sliced apple, and enjoy!

Why you should listen to your period

April 26th, 2017 by The Hello Doctor Team

Your period may not always be the most welcome monthly visitor, but usually the baggage it arrives with is even more difficult to accommodate! Like a tenacious aunt who announces her visit by first sending her luggage, your period may be preceded by everything from mood swings and tiredness to the occasional acne breakout.

Your body needs to be quite a hospitable environment to make your period as comfortable as possible. But this isn’t always possible as pre-menstrual syndrome (PMS) is a reality for one in three women.

World renowned anti-ageing expert Dr Daniel Sister says that PMS is generally caused by women having lower levels of progesterone a few days before they start menstruating.

According to the National Association for Pre-menstrual Syndrome, PMS can present as 150 common psychological and behavioural symptoms. Some symptoms include fluctuating moods and food cravings, which isn’t always the best thing when you’ve been trying hard to tame your sweet tooth and stay disciplined during the rest of the month!

But recent research suggests that your cravings can say much more about your health than what you may think. What your body wants may just be what your body needs.

Why do we get cravings before a period?
A study published in Annals of Endocrinology found that food cravings before your period are triggered by shifting levels of the hormones oestrogen and progesterone.

Fluctuations in oestrogen and progesterone levels affect serotonin activity and levels, which play a big role in mood swings and food cravings. When serotonin levels are low, usually before a period, women often crave high-energy food like sugar and carbs.

Something sweet, like chocolate, will lead to a spike in serotonin and dopamine levels. This in turn will boost your mood and make you feel better.

Your cravings can say a lot about your health:

Chocolate

A woman’s body usually uses a lot of magnesium between ovulation and menstruation. The body therefore naturally has a need to replace its magnesium supplies by craving foods that are rich in magnesium. What is high in magnesium you might wonder? Cocoa beans. This can explain why so many women swap their carrots for chocolate during that time of the month. Other foods that are high in magnesium are green vegetables and oats. Magnesium can help to ease common menstrual symptoms like cramping, constipation, insomnia, headaches and tender breasts.

Carbohydrates

Cutting out carbs is often not a choice for women who feel that they can devour a month’s supply of pasta during the few days before their period! There’s no need to feel guilty about your little pleasure, because carbs are another common craving during PMS. In a study, researchers found that women generally increase their caloric intake by more than 1 100 calories daily when they’re premenstrual. Carbohydrates are high in energy and therefore your body may crave food that will give you as much energy as possible. The craving for carbs is triggered by the brain. Carb cravings are a signal that you need to eat something starchy, because your brain needs to make more serotonin.

Iron

During your period, a heavy flow can cause an iron deficiency which may lead to your body craving meat. An iron deficiency can happen when you lose so much blood during menstruation that your body’s iron stores become depleted. Without proper iron levels, you can develop a condition called iron-deficiency anaemia which includes symptoms that may overlap with those of PMS. However, these symptoms are present all-month-long and include fatigue, depression and mood swings.

References:

How to feel fuller for longer

April 22nd, 2017 by The Hello Doctor Team

You’re almost at your goal weight; if only those last few kilos would just disappear… Or, you’re just getting started on your health kick, and you need a few quick wins on that scale.

Either way, you can make your tummy work for you with techniques that will make you feel fuller for longer, leading to more sustained weight loss without starving yourself.

Fibre filler
Fibre plays an important role in your diet. It helps to control your appetite (it fills you up, so you eat less), prevents constipation and could protect against chronic diseases of lifestyle, such as cancer and heart disease. The reason fibre is such a diet winner is that it releases a slow and steady stream of glucose into the blood, so your energy levels don’t go up and down, but remain stable. This is good news for managing your weight fluctuations.
Try: high-fibre cereals and legumes like soya, lentils, chickpeas and canned beans.

Great GI
The glycaemic index (GI) is useful for controlling blood-sugar levels. To lower the GI of a meal, add vegetables to a starchy meal. For example, eat roasted veggies with potato to reduce the high GI of the potato. By cooking starches and cooling them down, you can minimise their GIs. This is called the “second-meal effect”, which simply means that eating low GI foods at breakfast keeps you going well into lunch time. Less snacking equals less binge eating.
Try: oatmeal porridge, wholegrain toast, brown rice, quinoa, couscous, and lean proteins.

Satisfying soups
Before you launch into the yummy yet calorie-laden lunch of fried chicken and chips, why not try a small bowl of soup first? Researchers from Penn State and Duke University found that low-energy soup made from chicken stock and vegetables reduced the total amount of food consumed by 20 percent!
Try: vegetable and chicken stock soups; skip the cream-based ones.

Do dairy right
The jury is still out on dairy for weight loss; some research does show however that the calcium in milk, yoghurt and cheese plays a role in reducing fat cells in the body. Other studies point out that the protein in dairy can make you feel fuller for longer.
Try: stick to no more than two portions of dairy products a day. Portion control is key!

Spice up your life
Spicy food can burn your tastebuds – and possibly a few fat cells too while filling you up nicely. Researchers in Holland and Quebec found that eating spicy foods leads to “thermogenesis”; also known as heat generation. This nifty little process burns kilojoules. The results were especially potent from the effects of spices like

Capsaicin, black pepper, ginger and mixed spices. If you have ulcer or heartburn problems, though, take it easy on the heat!

Try: add paprika, chilli powder, black pepper, ginger and spices to your foods.

References:

Sugar vs guns: which kills more people?

April 14th, 2017 by The Hello Doctor Team

Sugar may be the newest and deadliest of modern-day killers. Current research shows that obesity is one of the five risk factors of early death. The rate of obesity in South Africa is growing rapidly with almost 70% of women and 40% of men overweight or obese.

Diabetes in South Africa is also on the increase. High blood sugar levels have been linked to an estimated three million deaths worldwide on a yearly basis directly due to diabetes. In South Africa, it’s reported that around 5000 deaths were caused by gun shots in 2012, while 58 people died from diabetes every day in the same year – that adds up to over 21 000!

Sweet yet deadly
The three main parts of sugar (fructose, glucose and sucrose) come from sugar canes and sugar beets. The metabolic pathways in our body receive these sugars differently. Fructose is the “bad guy” as it’s simply excess sugar that the brain and muscles don’t necessarily need. This can also turn into fat in the body.

The human liver has a limited storage capacity for sugar; this means that the leftovers return into the bloodstream as fatty acids. These acids then store themselves in different parts of the body namely thighs, breasts and the belly. Thanks to this unfortunate side-effect, you then put yourself at risk Type 2 diabetes, heart diseases, obesity, high cholesterol, gout, hypertension and liver disease.

Why so addictive?
Think of sugar as little gremlins that lurk around causing upheaval. The metabolic pathways in our bodies are tampered with by sugar; causing changes in the brain and the dopamine receptors (these influence body movement and emotional states through the brain). Sugar becomes addictive because of the overstimulation in the reward centres of the brain; the area of the brain that primarily processes “desire” and “want” caused by stimulants. Too much sugar causes an imbalance in our brain biochemistry, blood glucose and gut health, reducing our “feelgood” brain chemicals. This, in turn, makes us crave more sugar to feel better.

Hop off the sugar train
Sugar cravings are very real and withdrawing from sugar can leave you feeling cranky and tired.

The best approach is to stay away completely. Replace sugar with good fats and protein foods. As soon as you let your blood glucose levels drop you’ll start craving sugar.
Read food labels and look out for “hidden” sugars that might be lurking under names like maize syrup, glucose syrup, fructose syrup, fruit fructose and crystalline fructose.
Limit your fruit juices and energy drinks, and stay away from artificial sweeteners if possible.
Many kinds of bread (both white and wholewheat) contain sugar. Some breads contain as much as a teaspoon of sugar per slice.
Sugar is often added to tomato products to counter the acidity, and tomato sauce is one of the worst culprits when it comes to hidden sugar. Up to one-third of the content of tomato sauce can be sugar. Keep in mind that a tablespoon of tomato sauce equals one teaspoon of sugar.

Decoding the labels:

Sugar-free: less than 0.5 grams of sugar.
Reduced sugar: at least 25% less sugar for each serving than the original product.
No added sugar: no sugar in any form has been added as an ingredient.

References:

The Easter eggs you should be eating

March 21st, 2017 by The Hello Doctor Team

Boiled, poached or scrambled, eggs are one of the most versatile and nutritious foods in your kitchen. Both the white and yolk are good sources of inexpensive, high-quality protein, needed to build and maintain your muscles, organs, skin and tissue, antibodies, enzymes and hormones. In fact, eggs are thought of as a “complete” source of protein as they contain all eight essential amino acids.

What’s more, eggs are packed with essential vitamins and minerals. They provide a little bit of almost every nutrient we need, including Vitamins A, B5, B12, D and E, and minerals like choline, iodine, iron, phosphorus and selenium.

With their incredible nutritional content, eggs play a major role in a healthy, balanced diet, and could boost your health. Eggs:

Contain lutein and zeaxanthin, antioxidants that help keep your eyes healthy and protect against macular degeneration and cataracts.
Are one the best sources of choline; an essential nutrient used to build cell membranes and enable brain development in the foetus. It also enhances memory function into old age.
Are one of the few natural food sources of Vitamin D, which is essential for calcium absorption and maintaining healthy bones and teeth.
Can raise levels of HDL “good” cholesterol. Higher levels of HDL have been linked to a lower risk of heart disease. Some brands of eggs contain Omega-3 fatty acids, known to reduce triglycerides (bad fats) in the blood. This can also slash your risk for heart problems.
Can keep you fuller for longer, which can prevent unhealthy snacking and reduce your overall calorie intake. This little side benefit can help with weight loss and help you maintain a healthy weight.

The cholesterol question
Eggs are known for being high in cholesterol and have for years been deemed as “unhealthy”. A single egg has 212 mg, which is more than half of the recommended daily intake of 300 mg. Still, the cholesterol in eggs has almost no effect on your blood cholesterol levels. Foods that are high in saturated fat have more of an impact on your blood cholesterol levels than foods containing cholesterol. Eggs are low in saturated fat, so they shouldn’t raise your LDL “bad” cholesterol levels.

The main concern is how you prepare the egg, what you eat with it, and what you eat for the rest of the day. This may be the culprit for high cholesterol levels and not your egg consumption.

You can safely eat one or two eggs several times a week.

References:

9 ways to beat flu and prevent cancer

March 1st, 2017 by The Hello Doctor Team

We don’t always appreciate what we have until we lose it – and this also applies to our health. These are the things you can do today, so you don’t lose your health tomorrow.

#1 Have a cold shower
Studies have shown that people who took daily cold showers had an increase in the number of virus fighting white blood cells. Why does this happen? It is probably due to your body’s increased metabolic rate, from the shock of the cold temperature water.

#2 Wash your hands
Germs can live for up to 3 hours outside of your body, and will take every opportunity to move from surfaces to your hands. Their strategy is simple: countertop > hands > mouth > blood, in under 180 minutes.

Your strategy is just as simple:

Wash for at least 20 seconds: the same time as it takes to sing the “Happy Birthday” song.
Always use soap.
Remember to wash the tops of your hands, as well as your fingers and nails.
Wash your hands regularly throughout the day, especially if there is anyone who is sick in your household or office.

#3 Sleep
Adults should aim for 7 to 9 hours of good quality sleep at night. If you don’t, your risk of getting the cold increases 4 times!

#4 Eat more phytonutrients
Phyto-what? Phytonutrients are natural compounds that are made in plants. In fact, “phyto” comes from the Greek word for plant. These little health helpers may protect against germs and other environmental threats. They give plants their vibrant colour, distinct taste and smell, and keep them healthy. There are more than 25 000 phytonutrients found in plant foods. The most common variants include:

#5 Cut out sugar
What is your favourite treat? Chocolate? Cake? Jelly sweets? There’s nothing wrong with sugar itself – it gives us energy, and enhances the taste of things. But the quantity of sugar we eat on average, is toxic. How?

It causes inflammation which has been linked to ageing and disease. Want to slow down the ageing process? Start with cutting refined sugar from your diet.
It can lead to diabetes.
It can contribute to heart disease.
It could increase your cancer risk.

In total, you should only get up to 30g of sugar per day (including hidden sugars in treats and juices.)

#6 Stop smoking
We know smoking is ‘bad’. But do you know why?

It disrupts your immune system.
If fills your body with toxic chemicals that can lead to cancer.

It may be a hard road, but quitting is worth it!

#7 Get just enough sun
The germs that cause the common cold don’t suddenly appear at the first sign of winter. They are around for most of the year. One of the main reasons we get sick more often in winter is because we spend more time indoors, with others, being exposed to more germs. Beyond that, sun also stimulates endorphins and vit D. So get your 20 to 30 minutes a day!

#8 Stress less
Yes, we know that it’s easier said than done. However, you can manage your stress, with a few simple principles:

Take deep breaths regularly. Inhale and exhale slowly. It regulates your stress-hormone, fills your brain with oxygen, and helps get rid of carbon dioxide.
Accept the things you can’t change. You can’t control the traffic, so make sure you have some good music on hand.
Take time-outs. Go for a short walk, have a shower, go and make yourself a cup of tea – just step out of the stressful situation for a few minutes, if you can.

#9 Drink plenty of fluids
Water helps your kidneys function as they should, helps flush out toxins that collect in your body, and keeps you hydrated. If you don’t like water, try adding slices of lemon or orange. Herbal teas also contribute to your daily water intake, so drink up!

This is the fat you should be eating

February 28th, 2017 by The Hello Doctor Team

Fat makes you fat, right? Not necessarily. Like carbohydrates and protein, fat is an essential nutrient, and your body needs some of it to do its daily work.

Fatty facts

Fat is a major source of energy. It’s used to build cell membranes and the covering of nerves. It can help your body absorb fat-soluble vitamins A, D, E, and K, and is essential for keeping your skin and hair healthy.

Fat can also improve hormone levels, and support the health of your brain and bones. What’s more, some fats can help lower your risk for heart disease, diabetes and obesity.

Let’s hear it for fats then! But not all fats are the same. Certain types are better for your health than others.

The good

Monounsaturated fat is typically liquid at room temperature. This type can lower cholesterol levels, reduce blood pressure, and slash your risk for heart disease. Monounsaturated fat is also an excellent source of Vitamin E, which is known to protect against cell damage, fight inflammation, and prevent diabetes, Alzheimer’s disease and cancer.

Get your good fats with olive oil, canola oil, avocados, and nuts, e.g. almonds, cashews, and hazelnuts, to your diet to get the good stuff in.

Polyunsaturated fat is liquid at room temperature and, like monounsaturated fats, can also improve cholesterol levels and lower your risk for heart disease. Most of us know the two types of polyunsaturated fats: Omega-3 fatty acids and Omega-6 fatty acids.

Omega-3s are crucial fatty acids that your body needs to function. These fats may help prevent and treat heart disease and stroke, reduce blood pressure, and lower levels of LDL “bad” cholesterol and triglycerides (bad fats in the blood). Omega-3s can also protect against memory loss, ease joint pain, and reduce symptoms of depression. Find these fats in fatty fish like salmon, mackerel, and sardines, flaxseeds, pumpkin seeds, and walnuts.

Omega-6 fatty acids are also known for their potential heart, brain and bone health benefits. They can also help regulate your metabolism. Fill up on Omega-6 with soybean, sunflower and corn oils. Pine nuts, Brazilian nuts and sesame seeds are also good sources.

The bad

Trans fat is the worst type of dietary fat. These manmade substances are created in an industrial process that adds hydrogen to liquid vegetable oils to make them solid. They can make food taste better and last longer but are dangerous to your health.

Research shows that even small amounts of trans fats can raise harmful LDL cholesterol and decrease beneficial HDL cholesterol levels. This can increase your risk of heart attack and stroke. Trans fats also cause inflammation, which can lead to diabetes, heart disease and other chronic conditions.

Trans fats have no health benefits and should be cut out of your diet. Avoid fried foods, processed snacks, and packaged biscuits and pastries.

References:

Forget lipo – lose belly fat the safe way

February 24th, 2017 by The Hello Doctor Team

The festive season was good to you. Maybe too good, and that paunch you’re now sporting proves it. Belly fat is more than just unattractive; it can be a serious health risk. But it’s not all bad news – it can be minimised. Here’s how.

1. Go negative

Lowering the amount of calories you consume a day can help if want to lose weight around your midsection. There is a theory that there are negative-calorie foods, that use more calories to digest, than the amount of calories they provide. If, for example, you eat an apple with 50 calories, your body uses 80 calories to metabolise it. This has not been proven conclusively, but the foods classified as ‘negative calorie’ foods are generally healthy anyway: with high containing fiber, vitamins and a host of other health benefits. So stock up on apples, grapefruit, celery, spinach, carrots and cabbage.

2. Tea?

Getting rid of that stubborn paunch is all about getting your metabolic rate up, and green tea is great for doing just that. Green tea is rich in powerful antioxidants called catechins, known to speed up metabolism for hours after drinking the tea. It also contains caffeine, which can increase your energy levels and enhance fat breakdown. Drink two to four cups of green tea daily to help burn up to an extra 70 calories.

3. Fill up on fibre

Fibre can help shrink belly fat fast. Foods high in fibre, specifically soluble fibre, can make you feel fuller for longer and lower levels of the fat-storing hormone, insulin. Fibre also takes longer to digest, making you feel more satisfied without those extra calories. Fill up with fruits and vegetables, wholegrains, legumes, nuts and seeds.

4. Eat more fat

Contrary to popular belief, fat is not the enemy. In fact, healthy unsaturated fats are essential if you want to lose that spare tire for good. These fats can rev up your metabolism, which can send your fat burner into overdrive. Good fats also contain oleic acid, a fatty acid known to suppress appetite and reduce abdominal fat. Get your fatty fix and flat abs with a helping of avocado, eggs, salmon, cheese and olive oil.

5. Bring on the heat

Spices can turn any meal from bland to delicious, but they can also kick-start a sluggish metabolism and melt excess stomach fat. Chilli powder is one of the top fat-fighters. Capsaicin, the active component that gives this spice its fiery flavour, can stimulate fat loss through thermogenesis – a metabolic process in which your body burns calories to produce heat. More heat equals more burn. Other capsaicin-containing spices are cayenne pepper, black pepper and paprika.

References:

How to cook healthy like a chef

February 23rd, 2017 by The Hello Doctor Team

Even when Gordon Ramsay is yelling at someone in his kitchen, it’s difficult not to wish you were him when he creates a scrumptious meal. You may not be a famous chef, but with a little practice and a good recipe, you could cook and eat like one. Let’s take a look at some healthy recipes from a few famous names to get you started.

Harvest-stuffed Portobello mushrooms
Chloe Coscarelli is a famous vegan chef, and her recipe is perfect as a healthy starter. This hearty meal is packed with potassium and protein. The recipe makes six servings.

Ingredients

2 tbsp olive oil, plus extra for brushing.
1 onion, finely chopped.
1 cup of cashews.
4 cloves of garlic, minced.
1 cup of cooked brown rice.
1 tin lentils rinsed and drained.
1/4 cup breadcrumbs.
1/2 cup vegetable broth.
1 tsp dried basil.
1 tbsp fresh thyme leaves, plus extra for garnish.
6 Portobello mushrooms, stems and gills removed.
1 tomato, sliced into thin rounds.
Sea salt.
Freshly ground black pepper.

How to prepare

Preheat oven to 350 degrees.
In a large skillet, heat 2 tbsp of oil over medium-high heat and add onions and cashews.
Season with salt and pepper.
Sauté until onions are soft and lightly browned.
Add garlic and let the mixture cook a few more minutes until fragrant.
In a large bowl, combine the onion mixture, brown rice, lentils, breadcrumbs, vegetable broth, basil and thyme.
Mix and season to taste with salt and pepper.
Brush both sides of the mushrooms caps lightly with olive oil and place top-side-down on a lightly oiled sheet pan.
Stuff mushrooms with about half of the lentil stuffing, then press one tomato slice on top of the filling.
Bake for approximately 30 minutes, or until the stuffing is browned and mushrooms are cooked through.
Garnish with extra fresh thyme leaves.

Good to know
The lentil stuffing can be made up to three days in advance and stored covered in the fridge. The mushrooms can be stuffed and assembled on a baking sheet the day before. Bake and finish the stuffed mushrooms right before serving.

Pan-seared tuna with olive vinaigrette and roasted tomatoes
Todd English, host of Food Trip, created this full-flavoured dish with tuna, which is low in fat and calories. It’s a filling meal with a combination of fresh Mediterranean flavours. The recipe makes four servings.

Ingredients

1/2 cup of Kalamata olives pitted and chopped.
1/2 cup of extra-virgin olive oil.
2 tbsp fresh lemon juice.
2 tsp shallots, chopped.
2 tsp fresh rosemary, chopped.
2 tsp fresh flat-leaf parsley, chopped.
1 tsp anchovy fillets, chopped.
1 tsp capers drained and chopped.
1 tsp kosher salt, divided.
450 g sushi-grade tuna loin.
1/2 tsp freshly ground black pepper.
1 tbsp extra-virgin olive oil.
8 roasted tomatoes, halved.

How to prepare

Stir together first 8 ingredients and 1/2 tsp of salt in a bowl until well blended.
Sprinkle salt and pepper onto the fish.
Cook in 1 tbsp of hot oil in a heavy sauté pan over high heat for one minute on each side (rare), or to your desired degree of doneness.
Transfer fish to a plate, and let it stand for three minutes. Cut into four equal pieces.
Divide roasted tomatoes among 4 individual serving plates.
Top with fish, and drizzle with the desired amount of vinaigrette. Reserve any remaining vinaigrette for another use.

Good to know
Vinaigrette may be made up to one day ahead and chilled until ready to serve. Serve at room temperature.

References:

http://www.shape.com/healthy-eating/healthy-recipes/celeb-chefs-reveal-my-favorite-healthy-fall-recipe

How to beat the bloat

February 3rd, 2017 by The Hello Doctor Team

You’re excited for a night out with your friends, but your mood immediately deflates when your bloated tummy starts acting up. Bloating is a result of excess gas in your intestines. There are many possible causes for this discomfort, ranging from air swallowing, overeating, and hormonal changes during PMS, to Irritable Bowel Syndrome (IBS), and food intolerances. Bloating can be annoying, but you can banish the swell.

Bloating culprits:

Greasy foods
Your quick takeaway from the drive-through could be the reason for the bloating. Greasy fast foods like chips, fried chicken and deep-fried treats (hello samoosas!), can cause ballooning because it takes the stomach much longer to break down the fats and properly digest them.

Salty foods
High-sodium foods cause your body to retain water, which leads to that uncomfortable bloaty feeling. Read your food labels to check for high levels of sodium. For added flavour, swap salt for herbs instead.

Spicy foods
Spicy foods stimulate the release of stomach acid, which can cause irritation. Be frugal with your use of black pepper, nutmeg, cloves, chilli powder, curry, onions, garlic, mustard, BBQ sauce, horseradish, tomato sauce and vinegar.

Gassy vegetables
Feeling gassy after a plate of broccoli? Some vegetables produce more gas than others, and everyone varies in their ability to absorb and tolerate it. Go easy on gas-producing vegetables like baked beans, broccoli, Brussels sprouts, cabbage, cauliflower, lentils, lima beans, onions and peppers.

Carbonated and high-acid drinks
Soft drinks with every meal might be a bad idea, as all carbonated drinks can cause bloating. This is because the carbon dioxide trapped in the bubbles creates gas in your stomach. Alcohol, caffeinated drinks, coffee, tea, hot chocolate and some fruit juices are high in acid which irritates your GI tract, resulting in swelling and bloating.

Top tips

Chew your food well, with your mouth closed. When you eat quickly you swallow a lot of air which may cause you to bloat.
Raw vegetables are often better for you, but they are more difficult to digest, which can lead to bloating. Cook or steam your vegetables more often.
Chewing gum is a mindless habit for many, but gum contains artificial sweeteners like sorbitol and aspartame which aren’t digestible and may trigger bloating.

Good to know

Just as some foods expand your tummy, others can keep it flat. Cucumber contains quercetin, a flavonoid antioxidant that helps reduce swelling. Slice and eat as a snack or add to your water.
Yoghurt has active cultures and good bacteria. The probiotics in yoghurt help regulate digestion and the overall health of your digestive tract. Enjoy your breakfast and a flat tummy!
Ginger is a natural anti-inflammatory and digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating. It also contains an enzyme that absorbs proteins, which reduces protein-induced puffiness and gas.
Bananas and other foods rich in potassium like avocados, kiwis, oranges, and pistachios prevent water retention by regulating sodium levels in your body and reducing salt-induced bloating.

References