Pure and Quality Oils to Keep You Fit

Cooking involves the preparation of food in the presence of heat. The process of cooking varies for different countries around the world, as there are so many cultures and traditions with unique techniques. Cooking is a hobby for some people, a career for others or plain and simple, one has to cook to eat. Cooking is the process of using different ingredients to give food the taste that is required; Food is prepared with modern as well as traditional techniques, food earlier was cook in earthen pots on fire produced by wood. However, with the emergence of technology there are Teflon pots, pans, and other various cooking appliances to cook food on a gas or electric stove or in a microwave.

Most of the ingredients that we use are a subsequent result of nature around us. Divided into two parts vegetarian and non-vegetarian, some people only prefer vegetarian food while others prefer non-vegetarian food. Vegetarian food would be prepared from thousands of products derived from plants, while the non-vegetarian side would come from eggs, poultry, fish, or other animals. However, the most important ingredient amongst all of these that forms a basic ingredient to cook food is oil; nothing can be prepared without oil. There are two types of edible oil mainly categorized on their origin: Vegetable Oil and Animal Fat Oil, the main components of oil are fatty acids; divided into two parts saturated and unsaturated.

Animal fat consists of very low unsaturated fatty acids and vegetable oils consist of 50% more unsaturated fatty acids. The problem with saturated fatty acids is it increases the cholesterol levels that cause health hazards like high blood pressure and clogging of blood vessels. On the other hand, vegetable oils contain a greater value of unsaturated fatty acids; these cooking and frying oils contain mono-saturated and poly-saturated fats that help in decreasing harmful low-density lipoproteins and increasing high-density lipoproteins. This in turn helps in development of growth and promotes healthy functions for the body.

There are many different products relatively high in saturated, mono-unsaturated, and polyunsaturated fatty acids. Oils have a certain smoke point i.e. oil will start to smoke when heated. High smoke point indicates that a very high temperature is required before it starts to smoke. Vegetable oils have a high smoke point in comparison to animal-based oils. Refined oil has a very high smoke point; lighter color of oil also indicates high smoke point. Its smoke point decreases as you keep heating it.

Heating oil repeatedly for frying and other cooking purposes promotes the formation of Trans Fatty Acids, Trans fats come from hydrogenated vegetable oil. Hydrogenation occurs when hydrogen is added to vegetable oil with metals like nickel, platinum, etc. Unsaturated come in Mono-unsaturated Fat with oleic acid, and Poly-unsaturated fat Linoleic acid, Linolenic acid. Trans are like saturated fats, they increase the cause of hazardous diseases like high blood pressure, diabetes, obesity, and gall stones. These Trans acids increase chances of coronary heart disease and increase the level of LDL (Low density Lipoprotein) in the arteries.

Oils that are relatively high in saturated fatty acid content are coconut oil, kernel oil, cottonseed oil, etc. and oils high in mono unsaturated are peanut oil, olive oil etc. and oils high in poly-unsaturated fatty acids are corn oil, commercial sunflower seed oil, and safflower oil.

Proper Diets for Controlling or Lowering Cholesterol

Cholesterol is produced naturally in the body. Basically there are two types of cholesterol available: HDL commonly known as the good cholesterol and LDL mostly referred as the bad cholesterol. High level of cholesterol can cause serious health problems. One way to lower the cholesterol level is through proper diet. A good cholesterol controlling diet avoids certain foods and encourage vice versa. Below are some dietary suggestions which will help you out in lowering the cholesterol levels.

Avoid Foods that Contain Saturated Fat

Saturated fats produce Cholesterol. Therefore a good cholesterol controlled diet avoids foods which are rich in saturated fat and if at all possible completely eliminate them. If in some cases certain foods cannot be avoided totally, they should be taken in less quantity. Some of them are processed foods and high in fat animal products such as chicken skin or beef. Along with this saturated vegetable fats should be avoided. These things also elevate the level of bad cholesterol in the body.

Eat Foods Rich in Fiber

High fiber foods like bread especially those made from less refined flour are good for controlling and lowering the cholesterol levels. In addition to this you should eat more amounts of grains and cereals. These foods help in lowering the cholesterol level along with the calorie intake. Excess calories are naturally converted into fat by the body. And excess fat increases the risk of high cholesterol levels.

Eat More Vegetables and Fruits

Leafy vegetables such as cabbages, carrots, cucumbers and lettuce etc. should be included in the diet to reduce or control the cholesterol level. Along with these leafy vegetables fruits should also be consumed. Fat levels in these foods are negligible. These foods provide naturally occurring minerals and vitamins.

Eat Fish and Lean Meat

A cholesterol-controlling diet also features portions of fish. Fatty fish, like cod, salmon and tuna that are rich in omega-3 fatty acids a prominent nutrient necessary for the body to confiscate excess cholesterol. People who cannot avoid eating meat should go for lean meat such as poultry without the skin.

Eat the right quantities

It is not just about changing your health habits like removing or adding food items to your diet which is required for lowering the cholesterol levels. You should also make sure to eat these foods in right quantities. It is suggested to read the labels or refer the level of various nutrients in particular food before you consume it. Mainly 6- to 7-servings of cereals, 3- to 5-servings of vegetables, and 2- to 4-servings of fruits a day is good options to keep your cholesterol levels at bay.

Fruit Diet Recipes

Nowadays, there is a general increase in the interest in maintaining a healthy lifestyle. This entails regular exercise and eating a healthy diet. Both these things go a long way in reducing the chances of acquiring lifestyle diseases like coronary heart disease, hypertension, diabetes, obesity and cancer. A healthy diet must constitute of the four food groups, carbohydrates, proteins, fats and vitamins. Fruits are a good source of all the essential nutrients and they are delicious in the bargain. This means everyone should eat lots of fruit and have some good fruit diet recipes on hand.

A change in lifestyle for health reasons may require some detoxification and losing some weight. Going on a detoxification diet will almost always cause some weight loss. Eathing a lot of fruit is an excellent way to detoxify your body. Fruits are low in calories and are filled with lots of nutrients the body needs. They also have fiber which is essential for good digestion. Fruits are a good choice for detoxification because they are very effective in flushing out toxins that build up in the body from daily living and eating junk food, carbonated drinks, highly processed foods and foods with high sodium content. Fruit diet recipes can be a big help when it comes to detoxification.

Starting a fruit diet will require some planning. There are some fruit diets that are supposed to last for only 3 days while others are supposed to last up to 30 days. To make the fruit diet not seem long and interminable, you will require several different types of fruit diet recipes.

A 30 day fruit diet for detox can be especially difficult to stick to if you do not have a large variety of fruit diet recipes to try and make use of. It is a good idea to eat fruits fresh so it is best to incorporate fruits that are in season into your fruit diet recipes.

When choosing fruit for your fruit diet recipes, you should choose fruit that you enjoy. This makes the diet much easier to stick to. No matter what type of fruit you choose, always pick good quality fruit. Try to incorporate fruits like oranges and other citrus fruits because they are very good for detoxification.

Here are a couple of simple fruit diet recipes.

Fruit salad – This is a very simple and easy to make recipe. All you need is to get a couple of apples, red, green or both, some pineapple slices, peaches, mangoes, grapes, bananas or any fruit that takes your fancy. Cut all the fruits into small cubes and mix them together in a bowl. Sprinkle some cinnamon on top of the fruit mixture. You can pop this mixture into the refrigerator for about half an hour and eat it chilled. Add some low fat yoghurt for some variety. Another option is to pop the mixture into the oven and grill the fruit salad for about five minutes. This makes a delightful snack anytime of the day.

Fruit smoothie – Slice some strawberries and bananas put them in a blender. Add orange juice and low fat banana or strawberry yoghurt. Blend these ingredients together and after pour the mixture into a tall glass.

As you may have noticed, our website has a large selection of good articles on fruit health benefits as well as some good fruit recipes. Be sure and bookmark us as we regularly add others.

Healthy Fruit Drink

Fruit makes up a very critical component of a human beings diet. This is because it is jam-packed with nutrients and minerals that are essential for health and vitality. Fruits contain antioxidants that are essential in fighting free radicals that damage cells, cause premature aging and diseases like cancer, cardiovascular disease and high blood pressure.

Fruits also contain essential vitamins and minerals that may not be found in other food groups or from other sources. For instance, fruits contain Vitamin C (that prevents scurvy), Vitamin A (that is good for eyesight and prevents macular degeneration), potassium, folate and other minerals.

So, a healthy fruit drink is an excellent way of ensuring that you get the daily recommended amount of nutrients and minerals. This is particularly so for children who may not take time for eating the fruit itself. Having them drink a fruit drink is an easy way of getting them the nutrition that they need for their bodies to grow strong.

A major advantage of a healthy fruit drink is that they do not contain near as many calories as fruit drinks typically contain. They also will have no fat, though they have a little sugar that provides energy. Fruit also contain enzymes that aid in digestion so that the pancreas is not overworked.

There are numerous healthy fruit drinks that are easy to make and very delicious. The best fruit drinks can be categorized into fruit smoothies and fruit juices. Fruit smoothies are made of blended fruit that may be fresh or frozen (or both), yoghurt, milk or water, ice cubes and sometimes ice cream. Juice on the other hand is made by extracting the liquid from a fruit. Therefore, a fruit smoothie and a fruit juice are different because a smoothie is made using the whole fruit (even the skin if it is edible), but when juice is made, the fruit pulp is usually gotten rid off.

Between the two kinds of healthy fruit drinks, the general consensus is that the fruit smoothie is more nutritious than the fruit juice. By using the whole fruit, the smoothie contains the fiber and pulp that are necessary for healthy digestion. The fiber also ensures that the sugar found in the fruit is slowly released so that there are no sudden spikes in blood sugar levels which can cause diabetes.

Smoothies are also more versatile than fruit juices when it comes to the number of ingredients that can be added to them. You can add yogurt, spinach, protein powder and any other ingredient you choose. This is because the ingredients of your healthy fruit drink are blended together so that even the solid ingredients are well integrated into the mixture.

It is best to make your healthy fruit drink at home as you can control the ingredients. However, you can purchase them from health food stores and supermarkets. If you do buy them instead of making them yourself be sure and always pay attention to the label of the fruit drinks to know all the ingredients. You should choose a drink that has no additives and is not made from concentrate.

Organic Food for Kids and Its Advantages

Eating healthy and eating right are key pillars of a healthy life; it is essential that we make the right nutritional choices for ourselves and our families. That is why organic foods have been gaining tremendous popularity, primarily because of their clean farming and rearing practices, making them safer for consumption than conventionally produced foods.

They command a premium in the market. However, the advantages they bring to the table more than make up for the price premium. In light of the nutritional requirements of children, organic foods are better and safer for their overall health and development.

1. Organic is a safer bet:

“Organic” refers to produce and ingredients cultivated minus the use of synthetic fertilizers, pesticides, genetically modified organisms, sewage sludge or radiation. In case of animals and livestock that produce meat, eggs or dairy, they are not given antibiotics or growth hormones. In short, organic foods are a great choice for kids, considering their increased susceptibility to the negative effects of chemical and synthetic additives. Switching to organic foods reduces the level of food-driven pesticide ingestion by kids. Moreover, organic food consumption significantly reduces ingestion of chemicals that have been linked to cause certain types of cancer.

2. Reduces your kids’ exposure to harmful hormones:

Prolonged exposure to chemicals and hormones in food, be it in low or high concentrations, can result in damaging effects in children. Typically, non-organic meats are injected with hormones and endocrine-disrupting chemicals such as oestrogen to aid quicker development of the animal. These artificially induced hormones and chemicals can result in early onset of puberty in children, thus hampering their natural development. Organic foods are devoid of any artificial or synthetic additives, thus reducing such risks by a significant margin.

3. Prevents chemical induced neurological disorders:

It has been observed that a switch from conventional foods to an organic diet reduces kids’ exposure levels to organophosphates. These are a group of pesticides that include toxic chemicals such as chlorpyrifos and malathion. These chemicals are known to negatively impact nervous system and hamper nervous system development in children. Switching to a diet consisting of organic food results in a drastic drop in organophosphate levels, thus fostering normal development of the brain and nervous system.

4. A conscious choice to make kids more conscious:

Besides the obvious health advantages that organic foods have on your kids’ health, it is important that children know where their food is coming from. Informing them about the right foods and why organic is right for them creates a consciousness in them towards a healthier meal choice. Moreover, organic farming and rearing practices are ecological and environment friendly. Inculcating eco-friendly practices in children at an early age fosters their appreciation for and acceptance of clean and green practices, thus ensuring that they will opt for organic foods when it comes to them making a choice over what foods they would like to eat.

Organic foods are the right choice for your whole family, if you seek wholesome, safe and chemical free options at your meal table. While they do cost more than conventionally grown foods, they more than compensate it through safety and nutrition. This factor is particularly vital for children, as they are more susceptible to the negative effects and potential dangers that chemical and synthetic additives and hormones present. Going organic is safe, healthy and kid-friendly!