The Health Benefits Of Beer“0 Comments”
admin | 12:28 pm | May 11, 2012 | Uncategorized
Good news for beer lovers: your favorite pint may actually have some amazing health benefits you were probably not aware of! But before you get too excited about that next drink, remember that alcohol is a double-edged sword- with moderation and responsibility being the keys to a healthy balance.
Research has shown that drinking beer in moderation may help reduce heart disease risk, and may help strengthen the bones, thus preventing osteoporosis. However, in excess too much alcohol can raise blood pressure and triglyceride levels (thus increasing heart disease risk) and can leach calcium from the bones (thus increasing osteoporosis risk). The key therefore to enjoying beers health benefits, is moderation. And what is moderation? It means no more than two to three 340ml cans of beer per day for men and no more than 1 to two for women. For those who can practice moderation, these are some of the health benefits you may enjoy.
Reduced Risk of Heart Disease
Most of us associate alcohol with an increased disease risk. Although alcohol in excess can contribute to overall heart disease risk, small amounts can have an opposite, protective effect. It has long been known that moderate alcohol consumption reduces the risk of heart disease, when compared to heavy drinkers and even teetotalers. The main mechanisms by which alcohol lowers heart disease risk is by increasing our levels of HDL, or good cholesterol and by preventing clotting (by lowering clotting factors like fibrinogen) and therefore thinning the blood. However, people with high triglycerides or hypertension are still encouraged to exercise caution when drinking alcohol, which exacerbates these two risk factors for coronary artery disease. When using an alcoholic beverage, like beer, for protective purposes, the overall risk factor profile needs to be examined. A 2011 study in the British Medical Journal highlighted studies spanning from 1950 to 2009 on the effects on moderate alcohol consumption on disease risk and concluded that favourable changes in several cardiovascular biomarkers (like higher HDL and lower fibrinogen) provide indirect pathophysiological support for a protective effect of moderate alcohol use on coronary heart disease.
Stronger Bones
Beer is high in the mineral silicon, which can act as a powerful bone strengthener. According to a 2009 study in the American Journal of Clinical Nutrition, moderate beer drinkers had a higher bone mineral density when compared to people who drank more or fewer beers. Pale Ale tends to have the highest silica content of all the beer types.
Reduced Cancer Risk
Heterocyclic amines (HCAs) are carcinogenic compounds produced when meat is cooked at high temperatures. Marinating meat or chicken in beer or wine has been shown to reduce the formation of carcinogenic HCA’s by up to 88% with beer to be the more effective HCA reducing marinade according to a 2009 study in the Journal of Agricultural and Food Chemistry.
Reduced Risk of Diabetes
Alcohol lowers blood sugar and may also improve the sensitivity of insulin, the blood sugar balancing hormone. A large 2011 Harvard study of about 38,000 middle-aged men found that when those who drank moderately (around 2 drinks per day), dropped their diabetes risk by 25%. Beer, however, has a high glycemic index of 100, which means it can cause spikes and then drops in blood sugar levels. In moderation, however, the effect is not severe because beer has a moderate glycemic load of 6, due to its relatively low carbohydrate content.
Improved Cognition
In high amounts alcohol can cause brain damage, but in moderation it can actually sharpen the mind and even prevent dementia. Results from the Nurses Health Study published in the New England Journal of Medicine in 2005, which looked at the health of 11,000 older women showed that moderate drinkers (those who consumed about one drink a day) lowered their risk of mental decline by as much as 20 percent, compared to non-drinkers. In addition, older women who drank moderately were found to benefit the most from moderate drinking.
Can Beer Be Used as Part of a Calorie Controlled Diet?
The term “beer belly” is somewhat of a myth. The real reasons for increased weight gain are too many calories relative to the amount of energy burned off. While beer may contribute to this calorie intake, it is only a small part of the equation. Beer drinking is often accompanied by heavy eating, which could cause issues with weight gain. A beer contains around 150 calories, and around 12g carbohydrates which is less than that found in a slice of bread. Moderate consumption in conjunction with a healthy diet should not therefore lead to weight gain, provided calorie and carbohydrates are controlled elsewhere in the daily diet.
What’s in Beer?
Beer is traditionally made from natural ingredients, namely malted barley, cereals, hops, yeast and water. It is produced by the saccharification of starch and fermentation of the resulting sugar. The starch and saccharification enzymes are often derived from malted cereal grains, most commonly malted barley and malted wheat. Beer is a nutritional substance in which vitamins, minerals and antioxidants can all be identified. Yeast contains a rich array of nutrients and beer can contain significant amounts of magnesium, selenium, potassium, phosphorous, biotin, chromium and B complex vitamins. Beer contains around double the amount of antioxidants as white wine but half of that of red wine, according to a 2001 antioxidant food review in Nutrition Reviews. Beer is a good source of soluble, or water holding, fibre, with 1 glass of beer contains around 5% of the recommended daily intake.
Beer contains a special substance called hops, which has been revered as a herbal medicine for centuries. Some studies have pointed towards the use of hope in preventing heart disease, cancer and diabetes, although its is not known whether the amount found in beer is enough to illicit major health benefits. Hops is also known for its calming effect, which could aid in stress management helping to boost the effects on a relaxing drink after a stressful day at work.
An average 340ml can of beer contains:
Calories :150
Fat(g): 0
Carbohydrates(g): 12
Protein(g): 1.5
Cholesterol(mg): 0
An average 340ml can of lite beer contains:
Calories :100
Fat(g): 0
Carbohydrates(g): 5
Protein(g): 0.7
Cholesterol(mg): 0
Beer Recipes
Beer Marinade
Ingredients
- 1 cup tomato sauce
- 5 Tbs. apple cider vinegar
- 150ml Worcestershire sauce
- 170ml (half can) beer
- Salt and black pepper to taste
Mix ingredients together and marinade meat or chicken overnight in the refrigerator
Lemon Beer-Shandy
Ingredients
- Juice of 1 lemon
- 3 tsp raw homey
- 340ml (1 can) beer
- 250ml soda water
- 2 fresh mint sprigs
Mix together the raw honey and the lemon juice with a whisk or a fork. Add the mixture to the beer and soda water and garnish with mint sprigs.
Black Velvet Cocktail
Ingredients
- French Champagne or sparking wine
- Beer stout
Fill a champagne flute halfway with chilled beer stout and float champagne on top of the stout. To ensure that the two liquids remain separated in the glass, pour the champagne over a spoon into the stout so that the liquid runs in gently
A Copy of the article appeared in Business Day Health news
Diet without Dieting!“0 Comments”
admin | 10:39 am | April 17, 2012 | Weight Loss
That dreaded “D” word! It has an uncanny way of conjuring up visions of impending failure- and rightly so. Dieting is not quick. It’s not easy. But it is do-able. According to renowned life couch Dr. Phil McGraw in his book, The Ultimate Weight Solution, “Diets fail because we rebel and we don’t have a system in place to support us when we are not in the mood to stick to our plans”. As a practicing dietician, I have seen this scenario far too often. It’s all very well having the best meal plan in town, a contact at the hottest new gym and all the good intentions in the world- but when a person doesn’t deal with the psychological and emotional aspects of weight loss, failure is imminent. This has led me to the conclusion that weight loss is not so much about the dieting itself, but rather about getting tuned in to the correct dieting mindset and developing a healthy attitude towards food and eating. So, forget the dieting for a moment and meditate on these 10 steps, which I’ve developed to help you achieve nonsense free, diet free weight loss:
Have an action plan. No successful venture is possible without proper planning. Plan shopping, meals and exercise ahead of time so that you are always pre-prepared. Stocking up that work fridge and cupboard with some fresh fruit, wholegrain crackers and low fat cheeses before-hand may well prevent you from visiting the canteen for a greasy toasted cheese or a chocolate bar.
Set reasonable goals. According to Lori Lea, Johannesburg based life coach, “Set small, attainable goals with a time frame attached to them and commit to a start date.” Don’t jump the gun by trying to lose all the weight or change all your bad habits in one week. Rather set mini-goals, like losing 3-5 kilograms in the next month or fitting into those old jeans by December. With food, start with the worst villains first and eliminate them. So if chocolate is your problem- get rid of it first. Congratulate yourself for each small goal reached.
Deal with cravings. If cravings are a problem, you need to deal with their source, whether it be emotional, psychological or physical. When a craving hits, ask yourself “What need am I really trying to fill?” Dr Phil recommends “slowing your thoughts down and listening attentively to what’s really going on.” If its emotional need you are trying to fill, deal with the issue out of the kitchen. Ensure that you have a good emotional support system in place to help prevent you from inappropriately turning to food.
Be a visionary. Think ahead and think thin. In your dream time, imagine the body of your dreams and hold that vision in your head. Imagine yourself a few months down the line looking and feeling better and younger than you ever have.
Become accountable. According to Lori Lea, “You need to establish to whom you are accountable during your weight loss plan, whether it’s to yourself, your best friend, your therapist or your dietician”. Commit to checking in with someone for a weigh-in, a personal training session or a general motivational chat once or twice a week. With this type of accountability comes responsibility, which helps keep us on track.
Be enthusiastic about losing weight. Nothing great can be achieved without enthusiasm. Become enthusiastic about making changes, about vitality, about meal planning and about healthy eating.
Love and nurture yourself. At the heart of it, successful weight loss is about self-love, it’s about loving yourself enough to allow your body to achieve optimum health. Do something for yourself for at least 3 hours each week, like a yoga class, a quiet meditation or a walk along the beach or in a park. Nurture your body by feeding it only wholesome, natural foods. Be careful not to fall into the trap of self sabotage.
Replace negative thoughts with positive affirmations. Thought leads to action which leads to habit. Instead of bombarding your brain and body with negative thoughts, shower yourself with positive affirmations and miracles will happen. Instead of telling yourself that you feel deprived and hard done by, focus on the positive consequences of avoiding unhealthy foods, like improved health and increased energy levels.
Act; don’t react to life’s stressors. According to Dr. Phil “We cannot always control situations, but we can always control our reactions to them”. The events of your daily life have only the meaning you assign to them. Dealing with a blow up with your boyfriend by guzzling through a bag of potato chips and devouring a tub of ice cream is typical reactive behaviour. Rather deal with things in a proactive fashion; for example, with effective communication.
Turn obstacles into opportunities. Set yourself up for success by remaining true to your weight loss mission. Failure is not an option here. As a great man once said “There are no problems, only solutions”. That chocolate cake that somebody brought to work for their birthday is not an obstacle, but an opportunity to prove your willpower, self love and endurance.
Shiitake Teriyaki (Serves 2)“0 Comments”
admin | 2:05 pm | March 27, 2012 | Recipes
Ingredients
1 cup dried shiitake mushrooms
¼ cup sake
¼ cup soya sauce
2 tbs. Light brown sugar
2 chopped spring onions
Few drops roasted sesame oil
Preparation
Reconstitute 1 cup dried shiitake by covering with hot water and let stand till caps are completely soft. Cut off and discard stems.
Squeeze excess liquid from caps and slice into 1 cm thick pieces.
Place pieces in a pan with ¼ cup sake, ¼ cup soya sauce and 2 Tbs. Light brown sugar. Bring to boil and simmer uncovered till liquid is almost evaporated, tossing mushrooms occasionally. Remove from heat, cool and chill. Sprinkle with finely chopped spring onions and a few drops of sesame oil. Serve as an appetizer, side dish or over rice.
Mushroom Risotto (Serves 4)“0 Comments”
admin | 1:49 pm | | Recipes
Ingredients
4 ½ cups vegetable broth
3 Tbs. olive oil
1 leek, sliced
500g assorted fresh mushrooms (button, black, oyster and portabella)
¾ cup brown Arborio/Risotto rice, uncooked
½ cup dry white wine
½ cup freshly grated Parmesan cheese
¾ tsp. fresh thyme, chopped
Preparation
Bring vegetable broth to the boil, reduce heat and simmer in a medium sized pot. Reduce heat to low, cover and keep broth hot.
Sautee the chopped leaks in a little white wine. Add mushrooms and cook until tender and juices are released. Remove from the pan and set aside.
Heat the olive oil, add risotto rice and stir until coated.
Add remainder of the wine and stir until absorbed.
Gradually add in stock, about 65ml at a time, stirring constantly, and allowing almost all the stock to be absorbed before adding the next addition. Cooking time is about 35-40 minutes.
When rice is tender, stir in the mushroom mixture, parmesan cheese and thyme. Serve hot.
The Magic Of Mushrooms“2 Comments”
admin | 1:38 pm | | Healthy Foods, Uncategorized
If you thought mushrooms were just another vegetable, think again. Although often grouped with vegetables and fruits, mushrooms are actually fungi, and in more ways then one are in a class of their own. Like fruit and vegetables, mushrooms are low in calories, high in fibre, vitamins and minerals, have no cholesterol and are virtually fat and sodium free. But that’s not all these fascinating fungi have to offer. For thousands of years, Eastern cultures have revered the mushroom as both a super food and as a medicine. Even Hippocrates prescribed them for health and healing. In some cultures certain mushroom species are used for longevity, vitality and even as tools to enlightenment. Modern medical research is only beginning to uncover some of their amazing health restorative properties.
MUSHROOM NUTRITION
The nutritional benefits of eating mushrooms spread across a wide range of species. From button to black, oysters to portabella and enoki to shiitake, they all pack a punch. Mushrooms offer a vast array of essential nutrients, all packed into a very low calorie, low carbohydrate package. Major mushroom nutrients include:
- B-vitamins. Mushrooms are high in riboflavin, a B-vitamin that promotes healthy skin and good vision; niacin, another B vitamin, which ensures proper functioning of the digestive and nervous systems and pantothenic acid, the B-vitamin involved in hormone production and proper functioning of the nervous system. Mushrooms are a particularly good source of riboflavin and one portabella mushroom takes care of nearly one third of our daily value. Mushrooms are also one of the richest plant sources of niacin.
- Potassium. One medium sized portabella contains more of this essential electrolyte mineral than a whole banana.
- Selenium. Mushrooms are a great source of this immune boosting, cancer preventing, antioxidant mineral.
- Copper. Copper, also found in mushrooms, aids iron in its role in making the red blood cells that deliver oxygen to all the cells in the body.
- Zinc. Mushrooms are a good vegetable source of zinc, an important immune boosting mineral.
- Amino acids and protein. Mushrooms are a good source of protein and contain all 8 essential amino acids. Mushrooms make a great meat substitute for vegetarians.
MUSHROOM MEDICINE
Besides the nutritional health benefits of adding mushrooms to the diet, they have also proved to be among the most powerful medicinal foods around. Mushrooms have a long history of use in Traditional Chinese Medicine and their legendary effects on health, vitality and immunity have been supported in recent scientific studies. Most studies on medicinal mushrooms have focussed on their immune enhancing properties. Complex sugars and their derivatives found in mushrooms are able to stimulate a higher level of cytokines (immune system proteins that facilitate communication between cells and fight off diseases and infections). While benefits can be obtained by eating these mushrooms in the diet, potent mushroom extracts are available at health stores or through traditional Chinese practitioners for medicinal use. Some of the most widely studied medicinal mushrooms include:
Shiitake (Lentinula edodes)
In China and Japan, the restorative properties of shiitake mushrooms have been known for centuries. The two major active ingredients in shiitake mushrooms (known as lentinan and LEM) appear to kick immune system cells into action. There is some indication from preliminary studies that when lentinan is given along with conventional chemotherapy, cancer tumours shrink more readily and drug side effects are reduced. In fact, shiitake mushroom extract has already been approved by the Japanese FDA as an anti-cancer medicine. Studies involving LEM, show some promise in using the substance to fight off HIV. Possible mechanisms include a protective effect on T cells (the cells that are attacked by HIV)as well as the stimulation of the production of Interferon, an anti-viral agent. In addition, lentinan has been shown to stimulate the production of immune compounds and can potentiate the effects of AZT and other anti-retroviral drugs. Both lentinan and LEM have shown no signs of acute toxicity or serious side effects. Other potential benefits of shiitake mushrooms include lowered blood pressure and lipid levels and increased libido.
Maitake (Grifolia frondosa)
Maitake literally means, “dancing mushroom”, because in ancient Japan, people would literally dance with joy when finding it, as it was so valuable that it could be exchanged for its weight in silver. Its value in modern times has been confirmed by scientific research and maitake mushroom is best known for its cancer-fighting properties. An active ingredient in maitake, known as grifolan, works by activating macrophages- the so-called “heavy artillery” of the immune system. Another active compound, maitake D-fraction, has been shown in animal studies to inhibit tumour growth and boost the immune system. Studies suggest that maitake D-fraction may be effective against leukaemia, stomach, colon, liver and bone cancers, especially when used in conjunction with chemotherapy drugs. Maitake has also been shown to ease chemotherapy side effects. Recent research is suggesting that maitake may offer benefits to people with diabetes by increasing insulin sensitivity and decreasing insulin resistance.
Reishi (Ganoderma lucidum)
Reishi mushroom has a long history of use in extending life span and increasing vitality. It is the most versatile of the medicinal mushrooms with applications extending from immune system enhancement to skin beautification. The active compounds in reishi, known as triterpenoids are also known to enhance immunity and suppress tumor cell growth. Reishi has an additional use as an adaptogen, which means it helps the body adapt to stress and so is often given as an overall nervous system tonic. It also has applications in improving blood pressure and normalizing cholesterol levels. Recent human studies have demonstrated anti-allergic, anti-inflammatory, antibacterial and antioxidant effects, and reishi mushroom extract has been used successfully to treat asthma, chromic bronchitis and arthritis. Reishi is also a good tonic for the liver and has a history of use in liver problems. On the meta-physical side, reishi is known to lift the spirits and many believe it can be used as a tool towards reaching a higher state of spiritual consciousness. Unlike shiitake and maitake, which are quite palatable, reishi has a very bitter taste and is usually taken in tea, capsule or tincture form, rather than in the diet.
Dancing Into Fitness“2 Comments”
admin | 9:23 am | March 7, 2012 | Fitness and Exercise
Dancing is a magical and transforming art that can awaken a weary soul and uplift the spirit to soaring heights. It contains in it the capacity to inspire romance and love, to turn sadness into joy and to heal body, mind and soul. Dancing can improve body image and self esteem and reduces anxiety and depression. Stronger bones and muscles, better muscle tone, improved posture and balance, increased flexibility, better stamina and reduced muscle tension and pain are just some of the physical benefits that dancers enjoy. Let’s face it, mundane gym workouts are not for everyone. So, if you’re looking for a more expressive, adventurous physical fitness programme that also provides an element of fun, why not take up dancing?
Dancing unites us across cultures and generations. Almost anyone can dance and you’re never too old to start. All you need is some enthusiasm, a sense of rhythm and a love for music. The rest involves some dedication and practice. Here’s a look are some of the hottest and most soulful dance modalities out there, all designed to help you kick up your hills and get moving.
BALLET
Ballet is the foundation upon which most dance forms are built. Don’t let the grace and ease of the prima ballerina as she dips and twirls fool you. Ballet is hard work. It demands a lot of physical strength and flexibility, but if you don’t have it, you can always build it up. According to Romy Saltz, Johannesburg based ballerina and teacher, “Ballet builds flexibility, lean muscle and fabulous tone, especially in the legs. Ballerinas also enjoy good posture and a graceful stride.” Previous ballet experience is an advantage, but it’s certainly not essential. Tight fitting clothes and leather ballet shoes are a must.
CONTEMPORARY DANCE
Contemporary dance is similar to ballet in that it involves strength and flexibility, although it is less rigid and controlled. It works with the extended natural alignment of the body to create movements that feel free and fluid. According to Alfred Hinkel, artistic director at Jazzart Dance Theatre, “Contemporary dance is not about fairy tales and butterflies, but rather deals with real life and current issues as we experience them in the modern world. It is therefore always evolving.” Cotemporary dance moves range from classical ballet-like movements to the more funky and jazzy styles. It’s a great cardiovascular workout that also helps develop strength, muscle tone and flexibility.
FUNK JAZZ/HIP-HOP
You’ve seen the meticulous, funky moves of Brittney Spears and Justin Timberlake as they groove to your favorite pop songs on MTV. According to funk teacher Clinton Shalkoff, “It’s a very detailed form of dance that involves a lot of head, shoulder, rib and hip isolations. Funk jazz and hip-hop are slightly different forms of dance in that funk involves looser movements, but the two terms are often used interchangeably”. Funk jazz and hip-hop typical attract a younger following, although people of any age who are looking for a funkier, street-style of dancing can enjoy it. These dance styles are fast-paced and make for a great cardiovascular workout.
BALLROOM DANCING
Grab a partner and head off to the nearest ballroom dancing studio where you can enjoy learning classic old school dances like the Swing, Foxtrot, Waltz, and Tango. If you’re looking for something a little saucier, try some Latin American flavour with dances like the Cha Cha, Rumba and Samba. For an even better workout, try gyrating your hips in some steamy Salsa classes. With ballroom dancing it’s the man’s job to lead the dancing partnership, while women simply need to let go and follow the lead. Its complete surrender on the women’s part. You don’t have to have your own partner either, as most classes rotate partners anyway. Ballroom dancing can be quite vigorous so it’s a good cardiovascular workout.
BELLY DANCING
Shimmering, flowing skirts; slow, hypnotic movements and a rhythmic swirl and thrust of a women’s bare belly, make for a mesmerising and powerful dance form. Created in 2500 BC, belly dancing was originally developed by women for women, although many women get into belly dancing these days to learn a sensual dance for their husbands. Belly dancing creates enormous flexibility in the hips and pelvis. According to Astrid Lewis, Johannesburg-based belly dancing instructor, “Working into the hip area can also help with gynecological problems and helps boost fertility. It’s also an empowering practice that helps develop self-esteem, confidence and sensuality.”
POLE DANCING
Why not get his heart racing too and take up pole dancing? You may not believe it, but pole dancing is actually a full-body workout. You use your own body weight to maneuver yourself around and grip onto the pole so its great resistance training. You can also enjoy better core strength and stronger leg, arm and back muscles. Super flexibility is another advantage to regular training. So grab a group of girlfriends, take some lessons and start twirling.
CAPOEIRA
Capoeira is actually a martial art form that was developed by African slaves in Brazil. In an attempt to disguise their self-defense tactics they incorporated them into ritual African dance moves to crate the art form of Capoeira as we know it today. It’s a stylised form of dance that is usually performed in a circle or “roda” with a sound background provided by musical instruments. Capoeira demands agility and flexibility and helps develop extreme fitness and muscle definition. Fighting involves mainly leg kicks and dodges, with little emphasis placed contact fighting. Capoeira also involves some acrobatic work, like summersaults and back flips.
NIA
Put simply, NIA (Neuromuscular Integrative Action) is a fusion of movement styles, including dance, martial arts and the healing arts. “NIA is an extremely free and fluid form of dance designed to help people connect with the joy of movement.” explains Town based NIA instructor, Nicci Gates. The steps are simple and repetitive, which assists the body to deeply relax as it moves and sways. It aims to create movements that are absorbed by the body without using any mental thought processes, making it somewhat meditative in nature. Visualisation techniques are also used to help create a sense of present moment awareness. The class uses an eclectic range of music styles selected to inspire a range of physical, mental and emotional responses. It demands no prior dance experience and is accessible to people of all ages and fitness levels.
ZUMBA
Zumba is a relatively new dance form, which originated in Columbia in the early 1990s, that combines Latin style music with contempory and Latin dance (think samba, salsa and even Bollywood moves). Expect to do some squats and lunges too, and prepare to have fun and sweat!
Tropical Smoothie (Serves 4)“0 Comments”
admin | 5:01 pm | February 20, 2012 | Recipes
250ml low fat coconut milk
250ml apple juice
½ pineapple
1 banana
½ papaya
1 small mango
Blend together with ice and serve
Super Digestive Smoothie (Serves 4)“0 Comments”
admin | 4:58 pm | | Recipes
500 ml plain fat-free yogurt
4 Tbs. flaxseeds
2 small papaya
2 tsp papaya seeds
½ pineapple
2 tsp raw honey
Blend ingredients together and serve. Avoid using ice as it retards the digestive process
Clean Green Smoothie (Serves 4)“0 Comments”
admin | 4:54 pm | | Recipes
2 heaped scoops wheatgrass or barley grass powder mixed in 1-cup water OR 1 cup juiced mixed greens (lettuce, spinach, beet greens, wheatgrass etc) NOTE: you will need a centrifugal juicer to juice green leafy vegetables or you can ask your green grocer to do it!
5 stalks, celery (including greens), juiced
1 large English cucumber, juiced
250ml apple juice
Blend together with ice and serve chilled. Garnish with cucumber slices.
Berry Bliss Smoothie (Serves 4)“2 Comments”
admin | 2:55 pm | | Recipes, Uncategorized
500ml plain fat-free yoghurt
2 small bananas
1-cup fresh strawberries, sliced
1 cup frozen mixed berries
Blend ingredients together and serve!
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