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CO-ENZYME Q10: The Mystery Nutrient.

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In my time as a Nutritionist/Dietitian, I have come across this name countless times, still it’s functions as a nutrient and a proper definition has eluded me. Thus the questions begged answer as to what exactly it is and it’s significance in our diet and day to day body function. Coenzyme Q10 has a long history filled with both promise and disappointment. In its bid to qualify as a vitamin, it seems to have fallen short. Well, here’s what I found..
Overview:
Coenzyme Q10 is synthesized by the liver and found in large concentrations in the pancreas, heart and kidney. Its functions seem to include antioxidant effect as well as acting as a co-factor in multiple metabolic pathways. It is synthesised from the amino acid tyrosine (this synthesis in turn requires other vitamins and minerals) but is also absorbed from a wide variety of foods.
As with other vitamins and dietary supplements the strongest case for use can be made in conditions where deficiency is associated with disease and where supplementation corrects or prevents the disease. It is more difficult to establish benefit in health maintenance and disease prevention. In common with other naturally occurring antioxidant compounds, many claims are made for benefit through antioxidant activity.
Deficiency:
It is possible to define deficiency of CoQ10 and possible associated disease. Deficiency can arise through:
  • Reduced biosynthesi
  • Increased utilisation
  • Reduced dietary intake
  • A combination of these factors (probably most often the cause).
The role and benefits of CoQ10 have been researched in a number of conditions but thus far there have been no recommendations for the supplementation. This includes the following conditions:
  • Asthma
  • Hypertension
  • Thyroid disease
  • Subfertility
  • Chronic fatigue syndrome
  • Pre-eclampsia
  • Mitochondrial disorders
  • It has also been found to aid cells in production of energy.
The British National Formulary for Children (BNFC) does list the unlicensed used of CoQ10 for mitochondrial disorders.
Research and various studies are on-going as to its significance, supplementation so as to grant it a proper place in the nutrient scheme.
Additions and suggestions are welcome at this jucture, thank you.
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SHRIMP SLAW SALAD; A CHISTMAS DELIGHT.

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The great season of Christmas to celebrate the birth of our Lord and Saviour is here again. Christmas is a season of joyy and happiness, hence it is celebrated with a variety of inviting dishes. Today, we are gonna learn to prepare a tasty, nutritious and mouth watering dish called grilled shrimp and salad. Well, I. Saw this in a This Day tabloid and thought to share.

We all know how great vegetables are as many studies have endorsed their healthful contributions to fitness, immunity and general health.
This nutritious food is rich in protein, selenium, vitamins A, C, D and E; Vitamins B12, iron, phosphorus, omega-3 fatty acids, niacin, zinc, copper, magnesium and fiber. Why not use this nutrition dish to mark Christmas and spend the new years with pleasant memories on mind and palate. What’s more, all the ingredients are easily accessible in supermarkets and health food shops!!
For the Shrimp:
Ingredients
Shallots (peeled and chopped) 2
Fresh ginger (peeled and chopped) 1 piece
Garlic (smashed). 4 cloves
Soy sauce (low sodium). 3/4 cup
Fresh Lime Juice. 1/2 juice of 3 limes
Honey. 2 table spoons
Green onion. 1 medium size
Sesame oil. 1/4 cup
Ground black pepper. 1/4 teaspoon
Large shrimps (peeled). 1/2 kilo

For the Salad:
Ingredients. Quantiities
Cabbage. 1 medium size
Carrot. 3 medium sizes
Onion. 1 medium size
Chopped almonds. 1/4 cup
Red bell pepper (sliced). 1 medium size
Ramen noodle soup mix (any flavour). 1 package
Orange (deseeded). 2 medium sizes
Fresh spinach vegetable. 1 medium size
For the Salad Dressing
Ingredients. Quantities
Extra virgin olive oil. 2 teaspoons
Rice vinegar. 3/4 cup
Honey. 1/2 tablespoon
Salt. To taste
Pepper (ground). 1/2 teaspoon
Method of Preparation
*Place shallots, ginger, garlic, soy, lime juice and honey in a blender and blend until smooth.
* Add the green onion and oil and blend
*Season with black pepper to taste
* place shrimp in a large bowl, pour the marinade over and let marinate at room temperature for 20 minutes.
* Using skewers, grill shrimp over medium heat for 2-3 minutes per side.
*Remove from heat when shrimps are no longer opaque.
Method of Preparation (Salad)
*Break up Ramen noodles in bag before opening.
*Discard seasoning packet from soup package.
*Add noodles and all remaining salad ingredients.
*Whisk dressing ingredients into a small bowl.
*Pour over salad using tongs, toss salad until the dressing is evenly distributed.
Great, now you are done, go treat yourself to a sly, mouth seducing tummy price. You deserve it!
Culled From: This Day Newspaper, December 20th, 2014.
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CHOLESTEROL THE GOOD CRIMINAL

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Cholesterol– a waxy compound that some have likened to soft candle wax– is a kind of sterol, which is found naturally in the tissues of both plants and animals, though only animals have cholesterol. Your body manufactures much of the cholesterol it needs in the liver, with much smaller amounts produced in the small intestine and in individual cells throughout your body. Of course, whenever we eat chicken, fish, beef, eggs, dairy or other animal products, we add to our cholesterol levels.Over time it has received the worst rap as the surest heart and artery destroyer and ultimate man killer. Well there’s a reason the body makes this compound in the first place, let’s see them.
Reasons Cholesterol is Not So Bad:
*Cholesterol performs several important functions in the body. Perhaps the most important of these is its role in forming and maintaining cell walls and structures. Cells also need cholesterol to help them adjust to changes in temperature, and it’s used by nerve cells for insulation.
*Additionally, cholesterol is essential for synthesizing a number of critical hormones, including the sex hormones testosterone, progesterone and estrogen.
*Bile, a fluid produced by the liver, plays a vital role in the processing and digestion of fats. To make bile, the liver uses cholesterol.
* Your body also needs cholesterol to make vitamin D; in the presence of sunlight, cholesterol is converted into vitamin D.
*In 1994, the American Heart Association Task Force on Cholesterol Issues published a groundbreaking report about a link between total cholesterol levels of less than 160 mg/dL and an increase in deaths from trauma, some types of cancer, hemorrhagic stroke, and respiratory and infectious diseases. Since then, most additional research links very low cholesterol levels to an increased risk of depression, suicide, anxiety, impulsivity and aggression in men and women, adolescents and adults alike.
*More recently, a study published in 2009 in the “Journal of Psychiatric Research” found that men with very low total cholesterol (165 mg/dL) and depression were at very high risk for premature death from unnatural causes: Men with low total cholesterol plus symptoms of depression were seven times more likely to die prematurely from suicides, drug overdoses, and accidents and injuries than those without those markers.
If cholesterol is so necessary, why is it sometimes described as “bad cholesterol,” and at other times as “good”? Because, like oil and water, cholesterol and blood don’t mix. Cholesterol is an oily, fatty compound that won’t dissolve or mix in to blood, which is water-based.
When there’s too much cholesterol in the blood, it collects on the inside linings of blood vessels, similar to the way grease and fats poured down the sink collect inside drain pipes. Whenplaquesof cholesterol form inside arteries, it’s known asatherosclerosisor “hardening of the arteries,” which can lead tostrokesand heart disease.
The main culprit in this dangerous process is cholesterol that’s packaged into lipoproteins that are less dense with protein and have more fats. These low-density lipoproteins, orLDL, are the “bad” cholesterol that collects in plaques on artery walls.
There’s a hero in this tale, though — and it’s also cholesterol. More specifically, cholesterol that’s packaged by the liver into lipoproteins that are dense with proteins and have less fat. These high-density lipoproteins, orHDL, are the “good” cholesterol. What’s good about HDL is the way it seems to remove plaques of LDL inside arteries, “cleaning” the arteries as it moves through the bloodstream.
The latest Dietary Guidelines for Americans recommends getting less than 10 percent of calories each day from saturated fat. The American Heart Association goes even further, recommending limiting saturated fat to no more than 7 percent of calories. But framing diet recommendations in terms of “percentage of daily calories” is not terribly useful for the average consumer. That’s because people eat foods—not isolated nutrients.
As a general rule, it’s a good idea to keep your intake of saturated fats as low as possible. We can’t eliminate saturated fat from our diets completely, because foods that are good sources of healthy fats—olive oil, walnuts, salmon—also contain a little bit of saturated fat. And it would be a mistake to cut back on nuts, oils, and fish to minimize saturated fat. When you add it up, red meat and full-fat dairy products (cheese, milk, ice cream, butter) are among the main sources of saturated fat in our diets. So keeping these foods low is the best way to reduce intake of saturated fat. And when you cut back on red meat and dairy products, replace them with foods that contain healthy fats—fatty fish like salmon, nuts and seeds, plant oils, avocadoes—not with foods that are high in refined carbohydrates.
Whatever you do, don’t fall for the mistaken belief that the lower your cholesterol goes, the better. If you lower your cholesterol through artificial means (statin drugs) without addressing the underlying causes, your body will continue to degenerate.Leave the decision of how much cholesterol your body needs up to your body, and make the right lifestyle choices to keep your cells in their top condition. This way you get the best of both worlds: the right amount of cholesterol and a body in tip-top shape.
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AN INSIGHT ON HOMOCYSTEINURIA

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Homocystinuria is a genetic disease in which incorrect metabolism of the amino acid methionine causes the amino acid homocysteine to accumulate in the blood and higher levels to be excreted in the urine. Raised homocysteine levels in the blood adversely affect multiple areas of the body including the eye, muscles, connective tissue, brain and blood vessels. The most serious complications are related to the damage to blood vessels. High levels of homocysteine in the blood promote atherosclerosis or ‘hardening’ of the arteries. Besides occurring in individuals with homocystinuria, atherosclerosis is more commonly seen in adults with a history of diabetes, smoking, high blood pressure and high blood levels of ‘bad’ cholesterol. In atherosclerosis, the walls of large and medium arteries become inflamed, less elastic and more likely to form fatty lumps or ‘plaques’. The plaques can block the blood vessels, reducing or preventing blood flow to the organ that the artery supplies. The consequences can be life-threatening. The exact event will depend on the site of the blockage. For example, a heart attack can occur if the obstruction stops blood flow to the heart. Blockage in the deep vein of the leg, pelvis or sometimes the arm can result in deep vein thrombosis (DVT). If the clot from a DVT breaks free, it can travel in the circulation and impede blood supply to the lungs causing pulmonary embolism. Finally, a stroke could occur if the brain is affected.

PATHOPHYSIOLOGY:

It results from reduced activity of the enzyme cystathionine beta synthase (CBS) which is involved in the conversion of methionine to cysteine. The enzyme is mapped to gene locus 21q22. Homocysteine and methionine accumulate in tissues and interfere with the cross-linking of collagen fibres.
CAUSE:
Most commonly, the defective gene in homocystinuria is the one that codes for an enzyme known as cystathionine β-synthase. This enzyme is involved in processing methionine into smaller molecules via a pathway of reactions. When cystathionine β-synthase is deficient, the pathway stops after the production of homocysteine, which is why this molecule accumulates and causes problems.
What are the symptoms and signs of homocystinuria?
Newborn infants with homocystinuria rarely show any symptoms. Later in infancy, failure to thrive or mildly delayed development may be the only early clues that a problem exists.
As the child grows, other symptoms of homocystinuria begin to show. The pattern and severity of symptoms vary greatly between patients. Characteristic features include increasing visual problems, dislocation of the lens of the eye and glaucoma. Certain physical signs are also indicative, including flushing across the cheeks, chest deformities, curved spine, long limbs, ‘knock knees’, high arches on the feet, spidery fingers, and a tall, thin build. The joints may be tight and the bones less dense than normal due to osteoporosis. There may be evidence of plaque formation in the arteries, although in many cases this produces no symptoms at first. Finally, patients may have a low IQ, have intellectual development difficulties or psychiatric disorders.
TREATMENT:
Treatment aims to normalise homocysteine levels. In infants the goal is to reduce the risk of all complications whereas in older individuals the priority is to prevent atherosclerosis-related complications.
Approximately 50% of patients respond to high doses of vitamin B6, also known as pyridoxine. This vitamin is a ‘co-factor’ in methionine metabolism, which means that it is involved in the natural processing of methionine. Supplementation must continue over the long term in those who respond to treatment. Responders to vitamin B6 supplements are also advised to limit their dietary intake of protein.
Non-responders to vitamin B6 are treated with a low-methionine diet. Started early, the diet can reduce the risk of complications and the impact of intellectual disability. It must continue for the individual’s lifetime, and should only begin after consultation with a dietician. Methionine restriction is achieved by limiting the intake of natural proteins in the diet. To prevent malnutrition of other amino acids, a methionine-free amino acid formula is taken. There is a range of general methionine-free powders formulated to meet the nutritional needs of individuals of various ages. These contain a balanced mix of essential and non-essential amino acids, vitamins and minerals, with minimal carbohydrates. Special low-protein food products are also available.
Most individuals with homocystinuria also require treatment with a drug called trimethylglycine, or betaine. This converts homocysteine to methionine, thus reducing levels of homocysteine in the body. However, this treatment is not suitable for infants.
For some people, supplementation with folic acid and/or vitamin B12 is useful. Like vitamin B6, these are co-factors in methionine metabolism so help correct the abnormal processing. Adding the amino acid cysteine to the diet can also be useful. Individuals with homocystinuria may also require therapy for the complications of this disease, for example lens replacement surgery and osteoporosis treatment.
Although no cure exists for homocystinuria, long-term treatment to reduce homocysteine levels significantly reduces the risk of life-threatening vascular events. A benefit is seen even if homocysteine levels do not return fully to normal levels.
DIETARY MANAGEMENT:

Low-protein food products are recommended to persons with particular types of metabolic disorders such as Homocystinuria (HCU), Phenylketonuria (PKU), Methylmalonic Acidemia(MMA) and Tyrosinemia. Each of these disorders require food products which are low in particular type of amino-acid. i.e. methonine in the case of HCU, phenylalanine in the case of PKU. However it is not easy to find high protein foods with low content of these amino acids. Hence, the patients are given low-protein foods . In fact, people with homocystinuria must eat some protein every day as everyone needs some protein in order to get enough homocysteine for growth and development. The trick is not to eat too much. This is done by learning to count and keep track of the amount they consume throughout the day.
One of the main problems in following a low-protein diet is nutritional balance. Foods that are low in protein tend to be high in either fat or sugar or both. While some low-protein foods can be very nutritious, such as low-protein vegetables and fruit, others offer mostly “empty” calories. Foods that are high in “empty” calories supply a person with calories, but little nutrition. These calories are often needed for energy and growth but, when consumed in large amounts, can lead to obesity.
Consult a professional (Nutritionist/Dietitian) for a more detailed guideline to the management of Homocysteinuria. Hope you learned something, have a great day!
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DANGERS OF A HIGH PROTEIN DIET

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Despite the fact that short-term high protein diet could be necessary in several pathological conditions (malnutrition, sarcopenia, etc.), it is evident that “too much of a good thing” in diet could be useless or even harmful for healthy individuals.Many adults or even adolescents (especially athletes or body builders) self-prescribe protein supplements and overlook the risks of using them, mainly due to misguided beliefs in their performance-enhancing abilities. Individuals who follow these diets are therefore at risk.Extreme protein intake (in excess of 200 g per day), coupled with inadequate intake of other calorie sources (fat or carbohydrates), can cause a form of metabolic disturbance and death commonly known asrabbit starvation.
Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer. Most high protein diets de-emphasize high carbohydrate! High fibre plant foods. These foods help lower cholesterol when eaten as part of a nutritionally adequate diet. This may consequently raise cholesterol and increase cardiovascular risk.
HOW DOES IT WORK?
These diets can cause a quick drop in weight because eliminating carbohydrates causes a loss of body fluids. Lowering carbohydrate intake also prevents the body from completely burning fat. In the diets that are also high in protein, substances called ketones are formed and released into the bloodstream, a condition called ketosis. It makes dieting easier because it lowers appetite and may cause nausea.Some high-protein, very-low-carbohydrate, weight-loss diets are designed to induce ketosis. When carbohydrate intake or utilization is insufficient to provide glucose to the cells that rely on it as an energy source, ketone bodies are formed from fatty acids. An increase in circulating ketones can disturb the body’s acid-base balance, causing metabolic acidosis. Evidence suggests that even mild acidosis can have potentially deleterious consequences over the long run, including low blood phosphate levels, resorption of calcium from bone, increased risk of osteoporosis, and an increased propensity to form kidney stones. These findings raise concerns that high-protein, high-fat, low-fiber, carbohydrate-restricted diets used for prolonged periods may increase the risk of health problems, despite the short-term weight loss that may accompany their use.
Bone Ressurption
Diet which is high in protein generates a large amount of acid in body fluids. The kidneys respond to this dietary acid challenge with net acid excretion, and, concurrently, the skeleton supplies buffer by active resorption of bone resulting in excessive calcium loss.Moreover, acid loading directly inhibits renal calcium reabsorption leading to hypercalciuria in combination with the exorbitant bone loss.
Disorders of Renal Function
Low fluid intake and excessive intake of protein are important risk factors for kidney stones. Protein ingestion increases renal acid excretion, and acid loads, in turn, may be buffered in part by bone, which releases calcium to be excreted by the kidney. This protein-induced hypercalciuria could lead to the formation of calcium kidney stones. Furthermore, animal protein is also the major dietary source of purines, the precursors of uric acid. Excessive intake of animal protein is therefore associated with hyperuricosuria, a condition present in some uric acid stone formers.
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EAT THAT BUG!

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Lol, Wierd topic right?, I know!.. the thing is I used to keep my beverage container somewhere on a a cabinet and wake up each morning to a deluge of ants. My friend came visiting and complained bitterly, and I laughed and jokingly told him “eat it, it’s protein” (my mum used to say that to me). But then I stopped to really think of it, and decided to find out what exactly ants and bugs in general have to offer. Well,if you tend to shoo the ants away when you’re having a picnic, perhaps you should invite them onto the blanket as part of your meal. The protein of many species rivals that of meat in both content and quality, according to a 200-page report the Food and Agriculture Organization (FAO) of the United Nations released last May. Insects also provide iron,zinc, copper,potassium, B vitamins and other micronutrients, as well as healthy fats and fiber (chitin)
Protein:
Red ants still boast relatively high protein levels, like other insects, but they also have less fat than some high protein fish, like salmon. The Mormon cricket is equivalent to soy protein. Other investigators have obtained similar results with a variety of insects in feeding trials with poultry .On the other hand, whole insects as a source of protein are of somewhat lower quality than vertebrate animal products because of the indigestibility of chitin.. Despite this, studies conclude that, ‘the consumption of mopanie caterpillars can to a substantial degree supplement the predominantly cereal diet with many of the protective nutrients’. Removal of chitin increases the quality of insect protein to a level comparable to that of products from vertebrate animals. In general, insect protein tends to be low in the amino acids, methionine/cysteine; but it is high in lysine and threonine, one or both of which may be deficient in the wheat, rice, cassava and maize-based diets that are prevalent in the developing world.
Fat:
Malnutrition in developing countries is as much, or more, a problem of calorie deficiency as of protein deficiency. Insects vary widely in fat (and, thus, energy) content. Isoptera (termites) and Lepidoptera (caterpillars) rank among the highest in fat. Cholesterol levels in insects vary from low (e.g. none in the edible leaf-cutter ant) to approximately the levels found in other animals (1 mg sterol g- 1 tissue), depending on species and diet. Insect fatty acids are similar to those of poultry and fish in their degree of unsaturation, with some groups being rather higher in linoleic and/or linolenic acids, which are the essential fatty acids. Termites are a good source of heart-healthy unsaturated fats, and about 49 percent of their body composition contains these beneficial nutrients.
Vitamins and Minerals:
The Caterpillar has been found to be a rich source of iron, copper, zinc, thiamin (vitamin BJ and riboflavin (B2); 100g of cooked insect provided > 100% of the daily requirement of each of these minerals and vitamins. Winged adults of the termite are high in magnesium and copper, and the palm weevil larva,Rhynchophorus phoenicisF., in zinc, thiamin and riboflavin. The high content of iron and zinc in many edible insects is of particular interest. Iron deficiency is a major problem in women’s diets in the developing world, particularly among pregnant women, and especially in Africa. Vegetarians everywhere are at risk of zinc deficiency. A serving of the mopane caterpillar supplies between 31 and 77 milligrams of iron according to the Food and Agriculture Organization of the United Nations. The mopane caterpillar also supplies about one-fourth of the potassium you need each day, as well as 100 percent of the copper you require.
Fibre:
Chitin comprises 10% of whole dried insects. It is a carbohydrate polymer found in invertebrate exoskeletons, protozoa, fungi and algae, and is being called the polymer of the future because of its abundance, toughness and biodegradability. Numerous applications of chitin and its derivatives (especially chitosan) are being found in medicine, agriculture and industry . In fact, chitin from shells of lobsters, crabs and crayfish has been approved by the Japanese for use in cereals as a source of fibre and calcium. If protein concentrates from dechitinized insects should become acceptable and produced on a large scale, the chitin by-product could be of significant value as a fibre source.
Other Uses: Malnutrition in Focus.
Director of pediatric nutrition at theUniversity of Alabama at Birmingham, Franklin has argued that since low calories and low protein are the main causes of death for approximately 5 million children annually, insect protein formulated into a ready-to-use therapeutic food could have potential as a relatively inexpensive solution tomalnutrition.In 2009, Dr. Vercruysse from Ghent University in Belgium proposed that insect protein can be used to generate hydrolysates, exerting both ACE inhibitory and antioxidant activity, which might be incorporated as multifunctional ingredient into functional foods. Additionally, edible insects can provide a good source of unsaturated fats, thereby helping to reduce coronary disease.Insects are healthy, nutritious alternatives to mainstream staples such as chicken, pork, beef and even fish,” according to the U.N. They have high feed-conversion efficiency an animal’s capacity to convert feed mass into increased body mass and they emit relatively few greenhouse gases and relatively little ammonia.
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END INSOMNIA WITH FOOD

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Research has shown certain minerals to be effective as a natural remedy for insomnia. Magnesium and calcium work together to calm the body and help relax muscles. A lack of these minerals may cause you to wake up after a few hours and not return to sleep. Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods. In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Magnesium rich foods include spinach, bananas, nuts, seeds, fish and whole grains.
1.) Turkey is a well-known tryptophan source (and notorious cause of the post-Thanksgiving nap), but turkey is not unique. Other foods such as eggs, chicken, fish, and nuts contain roughly equal amounts of tryptophan. Carbohydrates make tryptophan more available to the brain, so if you’re eating a light snack before bed, you might try something like a few whole wheat crackers with a small amount of peanut butter, or cereal with milk
2.) Almonds are a winner, according to Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling bookFrom Fatigued to Fantastic!“They contain magnesium, which promotes both sleep and muscle relaxation,” he says. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax.
3.) Avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode. Chamomile tea is a very helpful and safe sleep aid. Green tea contains theanine, which helps promote sleep.
4.) Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones. Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy!.
5.) Yogurt, milk and cheese do contain Calcium which is effective in stress reduction and stabilization of nerve fibers, including those in the brain.Dairy products are rich in the amino acid tryptophan, which helps in the production of the sleep inducing brain chemicals, serotonin and melatonin.
6.) Oatmeal is warm, soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who’s who of nutrients known to support sleep. But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas (see above explanation). Eating a carbohydrate rich snack, like a few oatcakes or a bowl of cereal, an hour or so before going to bed stimulates the release of insulin. This helps to clear amino acids that compete with tryptophan from the bloodstream, allowing more of this sleep-inducing amino acid to enter the brain.
a.) Avoid foods such as pork, cheese, chocolate, aubergines, tomatoes, potatoes and wine near bedtime as they are rich in an amino acid called tyramine, which the body converts to noradrenaline, a brain stimulant.
b.) Although a couple of drinks may help you to drift off to sleep, too much alcohol decreases the REM sleep we all need and disrupts the body’s natural rhythms. It causes blood sugar levels to drop, so you may wake up in the middle of the night. Alcohol is also dehydrating so you are likely to wake up feeling thirsty.
c.) Nicotine is a stimulant, so smokers take longer to fall asleep and are more likely to suffer sleep problems.
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PROPER WAYS TO PREPARE MEAT

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I certainly don’t intend on teaching you how to cook meat; at least that is not a major objective of this article. I aim at bringing safe practices in preparing meat as internationally acceptable while highlighting the different ways of preparing your protein in order to preserve it’s nutritional and palatial integrity. I also want to bring to lime light the various alternatives to frying for weight watchers, CVD patients and Diabetics. I hope you enjoy it cos the topic alone makes my mouth water. Let’s get started:
Why is beef called a “red” meat?
Oxygen is delivered to muscles by the red cells in the blood. One of the proteins in meat, myoglobin, holds the oxygen in the muscle. The amount of myoglobin in animal muscles determines the color of meat. Beef is called a “red” meat because it contains more myoglobin than chicken or fish. Other “red” meats are veal, lamb, and pork.
Iridescent Color of Roast Beef
Sliced cooked beef or lunch meat can have an iridescent color. Meat contains iron, fat, and many other compounds. When light hits a slice of meat, it splits into colors like a rainbow. There are also various pigments in meat compounds which can give it an iridescent or greenish cast when exposed to heat and processing. Iridescent beef isn’t spoiled necessarily. Spoiled cooked beef would probably also be slimy or sticky and have an off-odor.
Meat and poultry may carry E. coli, Salmonella, Campylobacter, Toxoplasmosis, Trichinella spiralis, and Listeria. Fish and seafood may carry Vibrio cholerae and hepatitis A. Thorough cooking is required to kill these disease-causing agents. The only way to know if meat is thoroughly cooked is to take the temperature of the meat.
According to USDA, “A whole turkey is safe when cooked to a minimum internal temperature of 165 °F as measured with a food thermometer. Check the internal temperature in the innermost part of the thigh and wing and the thickest part of the breast. For reasons of personal pre
Fish should be cooked until it reaches 145°F at its thickest point. It should be opaque and flaky when tested with a fork. Raw shrimp should turn pink. Lobster should turn bright red.
The length of to achieve these temperatures will depend on:
A. The amount of meat and the size of the pieces being cooked.
B. Whether the meat is cooked from the fresh, thawed or frozen state.
C. The cooking method (frying, roasting, boiling).
D. Type of equipment used for cooking (oven, crock pot, stew pot, grill).
E. Additional ingredients cooked with the meat (potatoes, stuffing, etc.).
Other points to keep in mind to cook meat safely include:
I.) Turn meat over at least once during grilling.
II.) Reheat pre-cooked meat to 165°F.
III.) If you cook meat from frozen state, add 10-20 minutes cooking time per pound.
IV.) Never brown or partially cook meat and then refrigerate.
V.) Precooked ham should reach 140°F.
Partial Cooking
Never brown or partially cook beef to refrigerate and finish cooking later because any bacteria present wouldn’t have been destroyed. It is safe to partially pre-cook or microwave beef immediately before transferring it to the hot grill to finish cooking.
Safe Cooking
For safety, the USDA recommends cooking hamburgers and ground beef mixtures such as meat loaf to 160 °F (71.1 °C) as measured with a food thermometer. Cook all organ and variety meats (such as heart, kidney, liver and tongue) to 160 °F (71.1 °C).
Cook all raw beef beef and roasts to a minimum internal temperature of 145 °F (62.8 °C) as measured with a food thermometer before removing meat from the heat source. For safety and quality, allow meat to rest for at least three minutes before carving or consuming. For reasons of personal preference, consumers may choose to cook meat to higher temperatures.
For approximate cooking times for use in meal planning. Times are based on beef at refrigerator temperature—40 °F (4.4 °C). Remember that appliances and outdoor grills can vary in heat. Use a food thermometer to check for safe cooking and doneness of beef.
An important part of the process is allowing your beef to rest for up to ten minutes before serving (depending on size). Some experienced chefs recommend letting your beef rest for half the time it was over a flame.Resting is necessary because at temperature the muscle fibres have tightened and are unable to retain their juices. A beef straight off the heat and cut open will instantly lose all its juices.If you allow the beef to cool for a few minutes, then the muscle fibres relax, hold the juices better and you end up with a much more flavorful beef.
ALWAYS let your meat come to room temperature before doing anything to it. Then, salt and pepper it and let it stand at least 40 minutes before cooking, or cook it immediately.
The two cooking types:
dry heat and wet heat
There are lots of different ways of cooking beef. But they all boil down to two main types of cooking: dry heat, and wet heat.
Dry Heat
Usingdry heat is the best way to cook beef and other tender cuts of meat. Dry heat cooking causes the exterior of the meat to brown and caramelize which gives the steaks a richly browned complex flavor. This is partly a result of the sugars inherent in the meat going through a series of complex reactions called the “Maillard reaction.” The moisture on the surface of the meat also evaporates and the juices becomes concentrated, forming the appealing brown crust.The second thing that happens is that the beef loses its moisture. It evaporates from the surface first, and then the moisture from the inside moves outward. This gives the meat a more concentrated flavor. Unfortunately, losingtoo muchmoisture can make your beef pretty dry. So be careful not to overcook it!
Grill:This tends to be the method of choice for meat-lovers. Make sure your barbecue is piping hot (at least 450 degrees F). Pour a little olive oil on a paper towel or a small brush and rub the grill slats before you lay the steak down. Once it’s on thegrill, reduce the heat to medium and keep the lid down (and quit peeking!) After4-5 minutes, it’s time to turn the steak over and let it go another 4-5 minutes on the other side.
Oven Roasting:This cooking method takes place in an open pan in the oven without liquid. Lower oven temperatures result in less moisture loss, producing higher yields. Some very tender cuts with less connective tissue can be roasted at higher temperatures with juicy, flavorful results: tenderloin, rib and ribeye.
Stand Time: Since the internal temperature of a roast continues to rise after cooking, it’s best to remove the roast from the oven when the thermometer registers 5°F to 10°F below the desired doneness. Roasting illustrates how the protein denaturing process can sometimes be reversed. If a roast is immediately carved after removing from the oven a substantial amount of juice is squeezed out and lost. But when the roast is allowed to stand for 15 to 20 minutes, the proteins are able to reabsorb some of the moisture that was released during heating, producing a firmer, juicier, easier to carve roast.
NOTE: Frying is a method grouped under this, but I won’t expantiate on it, purposely, for the sole reason of its health demerits.
Wet Heat:
Cooking with ‘wet heat’ is a process where food is cooked by being placed into a hot liquid or exposed to steam. Wet cooking methods are excellent at softening tough fibers in foods. The moist heat improves tougher cuts of meats like a beef chuck, shank or brisket, highly fibrous vegetables like collard greens or pea pods andlegumeslike beans and lentils.Wet heat is also a low-fat cooking method because little or no added fat is needed.
Braising
Braising is great for cooking tough yet flavourful ingredients.Braising happens in two steps.First, you use dry heat to brown food. Second, add a small amount of liquid at low heat to make it more tender.The liquid slowly cooks the food, developing deep flavour while breaking down tough fibers.Cook foods until they are “fork-tender” meaning you can pierce them with a fork.
Boiling
People often think of boiled foods as overcooked and having little nutrition.However, boiling can be desirable in some cases and is a faster way of cooking foods compared with dry heat. When boiling foods, it’s important to cook them at a full boil.This means you should see lots of big bubbles forming quickly in the liquid.
Steaming
Steaming uses moisture from a small amount of boiling or simmering water to cookfood.Tosteam foods, do not place them directly in water.Instead, put food on a rack or a steamer basket and place this over the liquid.Put a lid on the pot to help trap in the moisture. Steaming is a better choice than boiling or poaching when you are trying to keep the food’s flavour, shape and texture. Cooked foods also lose fewer nutrients when they are steamed.Steaming does not require any added fat, so it’s a low-fat and easy way to prepare any kind of food. Steam with your favourite vegetables and then add freshly squeezed lemon juice to bring out the flavour.
Poaching
Poaching cooks food gently in liquid at a temperature below the boilingpoint.Topoach foods, add water or broth and heat until the liquid starts to steam but before it starts to boil.Try poaching delicate foods like seafood in thistea poached salmon made with fruit salsaor white-meat poultry (chicken or turkey breast). This is an excellent technique to make sure foods do not overcook before the inside is done.
Simmering
Simmering uses a low temperature to gently cook foods.Bring the liquid to a low temperature until tiny bubbles just begin to form at the surface of the liquid.Keep a close eye to make sure the temperature remains at a low heat to prevent larger bubbles from forming, as this will result in boiling. This is a good cooking method for tough meats, because it tenderizes the meat while creating a flavourful broth like thisveggie and beef noodle bowl. Simmering is also a great way to tenderize meats for stews and chowders, like thischicken and corn chowder.
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EAT YOUR ANTIBIOTICS

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alzheimers disease

In herbology, antibiotic-like foods are calledastringent— meaning natural blood cleansers. The word anti (against) – biotic (life)refers to a list of pharmaceutical antimicrobials designed to kill harmful bacteria in the host body. The problem is these synthetic forms of antibiotics kill off both the good and bad bacteria leaving the body depleted of living microflora that supports immune function.
Including foods and herbs that contain antibiotic properties in your diet can support your immune system and help to defend you from certain infectious bacteria, such as theLymesspirochete andCandida Albicans, an overgrowth of yeast. There are many foods and herbs known to have natural antibiotic qualities; and with an increased resistance to pharmaceutical antibiotics in people today, it is wise to eat foods that work in your defense on a daily basis.
This is not to imply that you should not take antibiotics when deemed necessary by your medical doctor. However, knowing how to use certain foods as medicine can help you to cut down on over using synthetic antibiotics for minor health conditions.
Onions and Garlic
Close relatives, onions and garlic contain antibacterial properties. Both foods have been used to treat everything from minor illness to major disease and inflammation, both internally and externally. The sulfur compounds in onions and garlic are the key elements for use as an antibiotic. In one study, garlic was tested on mice against an antibiotic-resistant strain ofStaphylococci. The results showed the garlic had protected the mice against the pathogen and significantly reduced any inflammation. Both have been used to help fight off the residual effects of colds and flu, while garlic’s antifungal properties help prevent yeast infections and combat viral conditions, onion’s high phytonutrient content are known to “mop up” free radicals that can lead to cancer in the body.
Honey:
Honey was used as an antibacterial treatment long before synthetic antibiotics were developed, in cultures all over the world, for wounds and illness. Honey contains an enzyme, antimicrobial in nature, which releases hydrogen peroxide and prohibits the growth of certain bacteria. In Chinese medicine honey is thought to harmonize the liver, neutralize toxins, and relieve pain. Onestudypublished in the journalMicrobiologyfound that honey – particularly that derived from bees foraging on manuka flowers – halted one type of streptococcus pyogenes from inhibiting the healing of wounds. Other research shows that honey could be a potent answer to drug resistant bacteria like MRSA.Soothing to the digestive system, honey also removes toxins from the blood. A great boost to the immune system, consider combining honey with cinnamon to strengthen your white blood cells! Raw, organic honey is the best option since most pasteurization methods kills the antioxidant effects.
Cabbage
A member of thecruciferousvegetable family, along with broccoli, kale, cauliflower and Brussels sprouts, cabbage has long been recognized for its healing powers. One reason is the cancer fighting sulfur compounds. Another is that fruits and vegetables high in vitamin C are considered a natural antibiotic and a one-cup serving of cabbage provides about 75 percent of your daily adult allowance. Cabbage juice is highly recommended in the treatment of stomach ulcers. Add half a teaspoon of raw, unfiltered honey and sip slowly, even chewing a bit to get the enzymes going.Topically,raw cabbage leaves applied to tender breasts can relieve inflammation from mastitis, fibro cysts and menstrual breast tenderness.TheRBCS Groupindicates cabbage has been found to combatH. Pyloribacteria, which has been identified as a major cause of stomach ulcers.Cabbage may also be beneficial for prevention of bladder infections and obstructive jaundice.

Lemon

A number of studies have been led on the antibacterial properties of lemons. Data published in theBritish Journal of Pharmacology andToxicology, revealed lemons contained both coumarin and tetrazine, both compounds effective against a number of pathogens. Lemons, like garlic and onions, are used both internally and externally for medicinal purposes and as natural antibacterial foods.

Pineapple

Pineapple is both nutritious and full of antibacterial properties.This delicious tropical fruit contains bromelain, which is effective against certain infections of the throat and mouth. It has a history of use in diphtheria patients as a mouthwash to remove dead membranes from the throat. Fermented Foods Today more and more doctors recommend you take aprobioticin conjunction with antibiotic treatment to replace the good bacteria, microflora, that is also being destroyed in the digestive system.Fermented vegetablesloaded with microorganisms may prove to be superior to taking a capsule from the health food store. Raw, unpasturized sauerkraut (there’s that cabbage again), raw pickles, cultured vegetables, and kim chi are all excellent ways to introduce probiotics back into your intestines.

Coconut Oil

Nutritionist and biochemist Dr. Mary G. Enig, PhD, states that the medium-chain fatty acids found in coconut oil have antibacterial, antiviral and antiprotozoal effects. According to the book “Healing Foods”, the medium-chain fatty acids in coconut oil, especially lauric acid, help destroy pathogens by dissolving the lipids and phospholipids in the fatty envelope surrounding them, resulting in disintegration. The only other abundant source of lauric acid is human breast milk.

Garlic and Allium Compounds

Garlic is renowned for the compound allicin, which exerts antibacterial and antifungal effects. According to a study by D.C.J. Maidment, published in a 1999 issue of “Nutrition and Food Science”, increased garlic concentration reduced bacterial numbers of the microorganisms escherichia coli and staphylococcus albus. However, it is worthy to note that the antibacterial effect of garlic lessened after a 30-minute exposure to heat. In addition to garlic, members of the Allium genus have shown antibiotic effects. These include onions, leeks, shallots and chives.

Herbs
There are many herbs with antibiotic properties, so listed here are the culinary herbs you might use to cook with on a daily or weekly basis. Continue to enjoy them for their taste knowing they are supporting your immune functions as well.
  • Thyme
  • Mints
  • Basil
  • Cinnamon
  • Oregano
  • Cumin
  • Cloves
  • Chili peppers
  • Coriander
  • Nutmeg
  • Pepper
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