There are many issues with food that people are aware of, and try hard to control, such as high sugar levels and excess salt in processed foods. A less understood dietary issue is cholesterol. This is a substance which is often thought to be entirely negative, but there is more to cholesterol than harmful side effects.

Cholesterol is actually an essential type of fat carried by the blood, which is needed for internal and external membranes. The majority of the cholesterol in your system is produced by your body with only a smaller percentage coming from your diet. The cholesterol you eat comes solely from animal fats, so it is this which needs to be controlled.

While cholesterol is needed, there are both good forms and bad forms, and it is the level of bad forms which needs to be monitored. The “good” cholesterol, known as HDL (High Density Lipoproteins), is what controls the “bad” cholesterol, known as LDL (Low Density Lipoproteins). HDL keeps the LDL from sticking to artery walls, which in turns prevents heart attack and stroke.

One of the problems with cholesterol is that there are usually no symptoms of high cholesterol, meaning it is necessary to be tested in order to know what your levels are. Being aware of the level of LDL in your blood allows you to control your diet to avoid future issues.

Dietary Changes

Cholesterol foods are all animal products, however there are some products which have higher levels of cholesterol than others, such as egg yolks and liver. Other foods to wary of include whole milk dairy products, duck, goose and shrimp.

A warm bowl of oatmeal in the morning is a healthier option than last night’s greasy leftover pizza

While it is important to be aware of the foods which can raise your LDL levels, it is equally important to include in your diet certain foods which can actually lower your LDL. High fibre foods such as oatmeal, pears, barley and prunes can help reduce your LDL just as much as the omega-3 in fish.

There are also certain types of nuts such as pistachio which are high in polyunsaturated fats. These nuts can help keep the blood vessels of the body healthy, reducing the risk of cardiovascular diseases. Just be careful with the amount you eat since nuts are high in calories and you don’t want to add to your waistline while reducing your LDL level.

Just like any other major dietary change, it takes time to adjust, however it is well worth the effort. If you have a history of high cholesterol in your family, then you should be that much more aware of your cholesterol level. The good news is that the changes are simple: add some good food and lower the amount of potentially unhealthy food in your daily diet.

First image via Rene Ehrhardt, Second image via thebittenword.com

Other foods which can help with cholesterol:
Recipe: Reap Your Wild Oats To Make Nourishing Oatstraw Tea
4 Reasons To Eat Pomegranate During the Jewish New Year
PART II: The ABCs of Middle-Eastern Spice Medicines from Dill to Ginger

What do tomatoes, potatoes, peppers and eggplant have in common with tobacco? They are all part of the Nightshade family. Many salads call for their use, including the Middle Eastern eggplant dish Baba Ghanoush, however, despite their various healthy attributes, these vegetables need to be consumed carefully since they can have a negative impact.

As a general rule this group is not unhealthy for everyone. Nevertheless, it is important to be aware of their possible effect. As with most foods, when consumed in moderate amounts these vegetables are healthy, but produce glycoalkaloids that can be toxic in large amounts.

The leaves, stems and flowers of these vegetables should be avoided, and it is equally important to eat them only when they are fully ripe. The spots of green on their skin indicate a higher concentration of alkaloids, except in the case of the tomatillo. This is a nightshade which has no relation to the tomato, and that remains green even when.

Who would have thought such an innocent looking plant could have such a powerful impact?

A medicine and a poison
One of the other members of this family is the plant belladonna. This has long been known to be highly toxic, in fact lethal as a result of the high levels of various alkaloids it contains. Despite its poisonous effect, in small doses it can be used as a pain killer and can relieve certain gastrointestinal conditions.

Health impacts
Large amounts of these vegetables can cause problems for certain people. One such effect can be digestive distress, meaning that those with sensitive digestive tracts would do well to avoid large quantities of nightshades.

There are also those who believe that there is a connection between nightshades and arthritis, where the nightshades draw calcium from the bones and place them in the soft tissues of the body. Research in this area is not conclusive, however many people suffering from arthritis find partial relief when they withdraw nightshades from their diets.

It is important to realise that just because a plant can have a negative impact does not mean that it is completely unhealthy. Eating unripe tomatoes can cause problems, but tomatoes can also be used in sunscreen to protect your health.

First image via thebittenword.com, Second image via cupcakes2

More ingredients to be wary of:
Chemicals Colouring Our Food – A Rainbow to Avoid
Is Margarine Your Best Choice?
The Toxic Touch of Beauty Products – 7 Chemicals to Avoid

Many people have stressful jobs that leave them little time to relax in the morning, nevertheless breakfast is always important. Making your way to the kitchen, there is always a debate of what to prepare that is both healthy and quick. Various dairy products are popular; from cheese on toast to cereal with milk, but one of the healthier options is a tub of yoghurt.

Frozen yoghurt has become a popular dessert, however it is important to be careful of the sugar content, which rises with every syrup added to what could otherwise be a healthy dessert. Over years of production, this snack has become sugar-packed, so the health benefits of yoghurt are better received from a simple tub of plain yoghurt.

It’s full of nutrients

1. The amount of calcium in an 8 oz. serving of yoghurt has approximately 35% of an adult’s daily recommended calcium intake. Research has shown calcium helps prevent colon cancer since it thwarts the build up of bile which can irritate the colon wall.

For those who are lactose intolerant, yoghurt is a great way to give the body the calcium it needs. The cultures in yoghurt provide the enzyme lactase, which breaks down the lactose.

2. One mineral which is needed for a multitude of different purposes is phosphorus. It’s main use is in building strong bones and teeth, making it a necessary mineral for the older generation who are more prone to osteoporosis.

Natural yoghurt has about 40% of the amount of phosphorus for an adult’s daily diet, and being an aid in energy production, it is worth making plain yoghurt part of your day.

3. Yoghurt provides the body with several vitamins including various forms of Vitamin B. These vitamins have numerous tasks in the body including; keeping your blood healthy, releasing energy from food and maintaining cardiac and neurological function. Overall, yoghurt has between 20-40% of the body’s needed Vitamin B intake.

4. The active cultures in yoghurt help prevent various gastrointestinal conditions, from mild constipation or diarrhea, to inflammatory bowel disease. A percentage of the live bacteria in the yoghurt survive the acidity of the stomach, reaching the intestinal tract, where it encourages the right kind of bacteria to multiply, aiding digestion.

When looking through the many varieties of yoghurt on the shelf, make sure you purchase those with live and active cultures. It is equally important to be aware of the sugar content. There are a number of tasty dips that can be made with yoghurt, or you can sweeten it with fresh fruit for a great breakfast. Making it part of the daily diet can only add to your health.

More healthy eating habits:
To Meat or Not To Meat – The Question of Vegetarianism or Cheatarianism
Repair Your Eating Habits in Time for Yom Kippur
Some Reasons You Should Make Time for Breakfast

Above image via love janine

Most people consider citrus fruit, such as lemon, a delicious seasoning when it comes to flavouring a salad (like tomato coriander salad), however these fruit are a great deal more versatile than that. The health benefit of lemons and oranges are well known, making them both great additions to a cup of tea. But have you ever considered using a lemon for something other than culinary purposes?
The power of scent

1. Very often, cooking smells can take over a whole house. While the smells themselves do not offend, a family does not necessarily want to live with a smell as strong as fish for more than a few hours. To create a fresh smell try boiling a pot of water with lemon or orange rind, leaving the lid of the pot off so the fresh smell of citrus can spread.

2. Cooking can also leave you with your hands smelling of the last item you handled. When it comes to onion or garlic, this smell is unwelcome as well as difficult to remove. If you cut a slice of lemon and rub it over your hands, the citrus will overcome the garlic leaving your hands smelling fresh.

3. This same trick works for any plate, cutting board or utensil which was used to prepare garlic, onion and other strong smelling foods such as fish.

Stain removal

4. Lemons can also be used as a stain remover to get rid of various stains on clothing instead of using detergents, which are laden with chemicals. For rust stains, put a mixture of equal parts lemon juice and water on the area, and let it stand for half an hour prior to washing.

5. If you have a mildew issue, you need to first squeeze lemon juice on the afflicted area, and then sprinkle salt. Let the clothing dry in the sun, but be prepared, you might have to repeat this process, especially with old stains.

6. Lemon juice can act as a mild form of bleach, which will also leave your clothes smelling fresh. Soak white clothing in lemon juice mixed with baking soda for approximately half and hour before you wash regularly.

7. In summer clothing often gets stained with marks of perspiration, which can stubbornly resist ordinary wash cycles. Try scrubbing these stains with a mixture of lemon juice and water before drying the clothes in the sun.

Lemons, oranges and other citrus fruit have a wide variety of uses, therefore it is a shame to limit these fruit to the realm of cooking. While their taste definitely adds flavour, try using them in other areas of the house and see how their freshness can compliment your home.

Above image via Martino!

More multi-purpose ingredients:
Cloves In and Out of the Kitchen
RECIPE: Soothing, Sensual Rosewater
Lycored’s Tomato-Based Ingestible Sunscreen

Why bother with breakfast?
A lot of research has been done in this area, proving just how effective breakfast is as a kick start for your day, remembering that your body has not received any food for approximately ten hours. Although you might not wake up hungry, it is important your body receives a nutritional breakfast to provide energy for the rest of the day.

Without this energy the day has a sluggish beginning, which is difficult to overcome. Additionally, this leads to a greater reliance on the unhealthy stimulation of coffee for a boost of energy.

A weight loss technique
The energy breakfast supplies acts as a type of fuel for the body, revving up the metabolism and encouraging the body to burn calories. After a night of no food the body needs sustenance, otherwise it goes into starvation mode assuming no food will be forthcoming, and tries to conserve energy, burning as few calories as possible.

Starting your day with a healthy breakfast not only begins the calorie burning process, it prevents less healthy choices later in the day. A well-satisfied person is less likely to overeat at the next meal, just as much as they are less likely to reach for a sugary snack at some point in the morning. Considering breakfast in this light illustrates that is it more than simply a morning meal, it can influence your eating patterns for the remainder of the day.

Breakfast choices
Choosing what to eat becomes a problem, especially when one of the fastest options is the classic breakfast cereal, which for the most part is full of sugar like many other packaged foods. There are many great, fibrous recipe ideas, however, if cooking in the morning doesn’t fit into your schedule, there is always the option of preparing breakfast the night before. Try a mixture of fresh fruit, walnuts and cubed cheddar to give you the fibre and protein necessary to start your day.

Above image via Or Hiltch

More healthy choices:
Do You Eat In Front Of The Computer?
Rehabilitate and Detox Your Lifestyle in Time for the New Year
Detox – Not a Diet, A Way of Life (4 Tips)

Vegetarians, vegans, vegawarians, carnivores; these may be familiar terms, but they aren’t always clearly defined. Does a vegetarian eat fish or not? The answer seems to be flexible. It is difficult to decide on a menu or venue for an event when different people define their eating habits with one term but different classifications.

One of the most widespread issues is the term “vegetarian.” Usually this term refers to those who abstain from eating all animals and sea creatures, however there are those who are willing to eat fish and still consider themselves vegetarians.

With the rise in prices of meat, vegetarianism is a great option, however giving up meat permanently is too difficult for most people. This has given rise to a new form of part-time vegetarianism, TreeHugger reports. These are people who have dedicated several days of the week to abstain from eating meat. The question is then, is it possible to be considered a vegetarian if it is for only a few days a week?

Consider the implication of this confusion for those part-time vegetarians in a relationship with a true vegetarian. If you call yourself a vegetarian, but you allow yourself a nice healthy steak once in a while, do you tell your partner? In order not to upset a partner, there are many people who prefer to eat meat outside the home on the sly. It is at this point that the term cheatatarian seems more appropriate.

Many people would assume that what their partner doesn’t know will not hurt them, however there is always another side to the story. Some people appreciate complete honesty. Nevertheless, there are others who would no doubt prefer that the knowledge of their partner’s steak-eating habits be kept from them.

Whichever term you choose for yourself, it is important that you are clear on what that title means for you personally. Vegetarian, vegan or carnivore, you can always enjoy the benefits of adding more vegetables to your diet.

Image via wallslide

More vegetarian items of interest:
5 Vegetarian Myths To Counter Die-Hard Carnivores
Food For Thought – Iron Chef America’s Vegetarian Challenge
An Easy “Cous Cous and Roqaq” Vegan Iftar Menu For Ramadan

When glancing at a list of ingredients, many of the words are not simply unfamiliar but completely unknown to the average consumer. This being the case, checking a list of ingredients seems an almost futile exercise as many of the foods listed are unheard of. When it comes to the various forms of sugar in food, the inability to recognise ingredients can be a huge concern for the health-conscious consumer.
The amount of sugar in store-bought products is worrying enough. However, another issue is that consumers very often don’t realise that products frequently contain more than one type of sugar. One of the many varieties of sugar is known as high fructose corn syrup (HFCS).

Do not be deceived by the name; being derived from corn starch does not make this a healthier alternative to sugar. The entire production process for HFCS is completely unnatural, requiring several complicated steps.

The process begins with breaking down the corn starch by adding various enzymes. The corn starch is then further modified in order to raise its percentage of fructose, since it is this fructose which contributes to the high levels of sweetness.

Despite the expense of this conversion, it is more economical than the price of ordinary table sugar. This is one of the reasons why HFCS features in so many drinks, cereals and snacks. Another reason is that HFCS is more soluble than ordinary sugar, making it an attractive choice for companies producing various drinks.

Possible dangers

In comparing HFCS to other forms of sugar, when it is ingested, it travels directly to the liver where it becomes fat. As an additional problem, it does not, unlike other carbohydrates, cause the pancreas to create insulin.

The outcome of this is that any food with HFCS immediately gets converted into fat, and to add insult to injury, you are left with the feeling of being unsatisfied. Research in this area has shown that HFCS leads to faster weight gain than ordinary sugar. It also increases the risk of type 2 diabetes and can cause liver damage.

All this really means is that when glancing down a list of ingredients, try to avoid products where HFCS features high on the list. It is possible to replace cereals loaded with HFCS with a healthy mix of rolled oats and fresh cut fruit to give yourself a sweet treat.

Fruits like watermelon, for example, are extremely versatile, and will give you more than just a burst of sweetness, being full of vitamins.

It is difficult to avoid sugar completely, but when possible try to avoid HFCS since the processing it goes through makes it an altogether unhealthy option.

:: Image via stevendepolo

Some healthier sweet options:
4 Reasons To Eat Pomegranate During the Jewish New Year
5 Good Reasons to Eat Watermelon this Summer
Organic Honey or Mass Produced – Which Do You Buy?

The Jewish New Year, otherwise known as Rosh Hashanah, was celebrated just this past week, and one of the most common symbols of this time is honey. A jar of honey symbolises a sweet new year, so around this time it is a popular commodity in Jewish households. When buying honey, no matter the time of year, do you stop to consider which type of honey you are purchasing?  

This is something most consumers don’t even pause to think about, but it is worth some reflection. Saul’s Deli in Berkeley is arranging a panel to give people the opportunity to think more about what type of honey they are buying, and its production process.

Honey production begins with bees; however, there has been a problem with bee-keeping over the last few years as a result of a condition called the colony collapse disorder. This refers to a phenomenon whereby large numbers of bees abandon their hives, putting the honey crop at risk. It has affected large hives worldwide, but at the same time it allows consumers the opportunity to consider the benefits of organic honey.

Buying honey from small scale apiaries supports healthy bees, and it also gives you different tasting honey to tempt your palate. Honey is usually considered a sweet alternative to the various types of sugar, but it is so much more than that. If you can find a local farmer’s market, you will be surprised by the multitudes of honey flavours available.

Honey gets its flavour from the type of blossoms the bees collect pollen from; as a result, it is available in subtle flavours ranging from the Australian eucalyptus to the Middle Eastern carob. Different trees also allow the bees to produce honey that varies in colour, viscosity, and sweetness. Apart from all this, there is also a difference in honey depending on the time of year it is produced.

This year, give yourself a treat, and try to find some local honey from a farmer’s market. In all their delicious variety, honey is a sweet you will want to treat yourself to all year round, leaving no doubt that the organically produced honeys have a lot more to offer.

Above image via mauroguanandi

More on bees and honey:
Could Urban Beekeeping Renegades Buffer Bees From Colony Collapse Disorder?
Honey Is Bittersweet In The Middle East
The Healing Powers of Honey

We live in an age where consumers are trying to become more health conscious. It is important to control what we eat, including the amount of items like salt and sugar. This means that we habitually read the ingredients of different types of food, but then again, there is always that one new product, which looks extremely seductive with the phrase printed across the front, “No added sugar.” What’s the gimmick?

This is a great marketing gimmick, since what most people don’t realise is that this refers to the amount of sugar added (or not) during production. It does not actually mean that there is no sugar in this particular product, which is where all the confusion comes in with products like kids’ juice boxes. While there might not be any added sugar, the natural sugar content of fruit is very high, so these juice boxes that are “100% fruit” are actually filled with natural sugars.

Of course natural sugars are fine, but everything in moderation. If you are trying to control the amount of sugar in your diet, or your childrens’ diet, you need to be aware of the various forms sugar comes in. The best thing to do is keep your eye out for words ending in “ose.” (And like food author Michael Pollan says: if you can’t pronounce it, probably better to skip it.)

Sweet as honey

Honey is one of the natural sweeteners we love, especially in honey cake around Jewish New Year. On the other hand, delicious though it may be, you need to make sure you don’t eat too much, since a spoon of honey actually has a higher calorie count than sugar.
It’s easy to get carried away with a spoonful of sugar, but try not to  let the sugar content of your food overflow.

It all comes down to sugar being a simple form of carbohydrate that your body uses to produce energy in the cells. When you eat these simple forms of carbohydrate, it is burned as energy quickly, whereas if you eat a more complex form of carbohydrate, such as starch, your body has to break it down into sugars before it can use it.

All these different forms of sugar impact your blood sugar levels, which is why it is so important for diabetics to be aware of the sugar content (both simple and complex) in their food. If you have a family history of diabetes then you should also be careful since you are more prone to developing it.

At the end of the day, whether you are diabetic or not, it is important to be aware of the sugar content you are absorbing in your daily diet. Just remember than not all sugars are spelt s-u-g-a-r so read the ingredients carefully, and don’t be fooled by the sly “No added sugar” label.

What are some alternative names for sugar? On the diet blog they list 25 other names:

Brown sugar

Corn syrup

Demerara Sugar

Dextrose

Free Flowing Brown Sugars

Fructose

Galactose

Glucose

High Fructose Corn Syrup

Honey

Invert Sugar

Lactose

Malt

Maltodextrin

Maltose

Maple syrup

Molasses

Muscovado or Barbados Sugar

Panocha

Powdered or confectioner’s sugar

Rice Syrup

Sucrose

Sugar (granulated)

Treacle

Turbinado sugar

Make note and remember you can still enjoy your favorite sweets this holiday with no guilt if you eat in moderation.

First image via Arenamontanus, and Second image via kaibara87

More ingredients to be aware of:
The Toxic Touch of Beauty Products – 7 Chemicals to Avoid
3 Good and 3 Bad Sunscreen Tips for a Healthy Summer
Sage Advice on Natural Deodorants (7 Tips)

Summertime can be stressful with vacation from school, children around, not to mention the incredible heat we have been having here in the Middle East. When it comes to meal times, often we find ourselves lacking the time and energy to create a full, healthy meal. Still, the benefits of home-cooking means you know exactly what you are eating, so you can control the amount of salt or sugar in your food. There are a few time saving tricks that can help you out on those chaotic days.

1. Clear the way
Nobody likes working surrounded by clutter, so try to keep space clear on the counter tops and in the fridge. When you have space for your kitchen tools, you will feel more organised; after all, making meals is hectic enough without having to tidy up first.

2. Location, location, location
You will not use something unless you actually see it. This refers to food, utensils and containers. Have your drawers organised so the items you use most often are most accessible. Try the same for your fridge and pantry; keep the condiments, spices and other food items organised according to which you find most useful in your cooking.

3. Always have a plan
So now that your kitchen is neat and organised, you may find yourself standing and staring at the pantry, trying to decide what you really want to make this time. Even when I am really hungry, if I don’t know what I want to eat, I can spend ages just thinking about a menu. So save your time and think about a menu in advance.

4. Keep it clean
Once you have started cooking, the mess easily accumulates and soon enough you find yourself with piles of mess and scraps of food all around. It is relatively easy to keep the kitchen clean if you clean after each step of cooking, throwing away food scraps as you go and washing up utensils as you use them. Cleaning up an entire kitchen is a daunting task, so to save yourself the time and the headache, clean as you go.

5. Double batches is half the trouble
There are a lot of foods which will keep perfectly well in the freezer, whether it is soup, casseroles, meat dishes or cakes. If you know that your family loves a certain meal, go ahead and make a double batch and freeze half. It is just as easy to make one batch as two and this will save you time later on. Just make sure that you label it clearly before you put it in the freezer, otherwise you will forget what it is.

There are many time saving tips that will help you out in the kitchen (featured on Grist), so start with these and see how you go. Once your time in the kitchen is cut down, you will feel more inclined to go back and start again, knowing that you can use your time effectively.

More on summer foods:
Ten Tips for Keeping Your Food Safe This Summer
Recipe: Flan, A Sophisticated “Slow” Summertime Dessert
5 Good Reasons to Eat Watermelon This Summer

Above image via K.I.T.