Avocado, Benefits and Instant Recipes

Avocado

Avocado is a fruit rich in Monounsaturated Fatty Acids MUFA “Oleic acid” the good fats that help decrease LDL (the bad cholesterol) and maintain HDL (the good cholesterol).

Despite it’s a fruit, it’s always categorized within the fats group due to the high content of the monounsaturated fats. It’s also a rich source of:
- Antioxidants (protect against arthritis, cancer, heart disease, cataracts, aging etc.)
- Vitamins E
- Vitamin C
- beta-carotene
- Potassium
- Protein
- Dietary Fiber

The misconception of “Avocado” is bad and fattening is not actually correct, Avocado as seen above is a rich nutritious food item with several nutritious health benefits, yet always remember, everything in moderation (Check out the references for more details regarding Avocado and weight loss).

Food Ideas
We will be demonstrating a couple of simple, fast and easy salty and sugary recipes that are made from an Avocado Base accompanied with Labneh.

The Salty Ingredients

The Sugary Ingredients

Base
Avocado + Labneh

Salty Avocado Dip or Spread
Base + Green Onions + Sesame Seeds

Garnish
Green Onions + Sesame Seeds

A great Dip with some raw fresh vegetables, tortilla chips and a great Spread for Sandwiches

Sugary Avocado Dip or Spread
Base + Honey + Walnuts

Garnish
Walnuts

A great Spread for a lovely mini pass-around healthy dessert

For all vegetarians, lactose intolerant, non-dairy consuming individuals; instead of Labneh you can use our famous “Hommos” base (boiled mashed smooth hommos, without any added ingredient).

Sa7tein :) :)

Photo Courtesy: Strawberry Blu

Related References

http://www.livestrong.com/article/310714-is-avocado-good-for-your-health/

http://www.mayoclinic.com/health/fat/NU00262

http://www.avocadosource.com/CAS_Yearbooks/CAS_76_1992/CAS_1992_123.htm

http://www.mayoclinic.org/medical-edge-newspaper-2009/jun-05b.html

http://en.wikipedia.org/wiki/Avocado

Posted in Cooking, Nutrition | Tagged , , , , , , , , , , , | Leave a comment

How to Make Labneh? What’s Lactose Intolerance?

This post is dedicated to answer the following questions:

- How to make Labneh?
- What is Lactose Intolerance?
- Lactose Intolerance Nutritional Considerations.

Part 1. How to make Labneh?

Material:
•Cheese Cloth or any thin/light cotton cloth
•Strainer
•Bowl

Preparation Method

1.Cover the strainer with the cloth and put the strainer over the bowl
2.Add the yoghurt over the cloth

3.Cover the all the yoghurt (from top) with the cloth

4.Put in fridge, overnight
5.Remove the labneh from the cloth

6.Labneh is ready for consumption
7.Add salt, olive oil, garnish to taste

N.B:
You can prepare flavored Labneh: Add chopped onions, colored bell pepper, zaatar or any herbs; combinations to the yoghurt prior to straining. You’ll obtain a flavored colorful Labneh.

Part 2. Lactose Intolerance

Description
Lactose (milk sugar) intolerance results from an inability to digest lactose in the small intestine. Lactose is digested in the small intestine by an enzyme called “Lactase”. The level of the lactase enzyme varies between individuals, as does the severity of symptoms caused by lactose intolerance. Some people may suffer severe symptoms after consuming small amounts of lactose. Others may be able to tolerate small amounts of lactose (sx. Small amounts of milk in tea). Symptoms vary from mild abdominal discomfort, bloating, excessive wind (flatulence) to abdominal cramps and diarrhea.

Nutritional Advice
Some lactose-intolerant people are able to tolerate certain dairy products in small amounts, thus the diet ought to provide enough nutrients found in dairies (such as calcium, riboflavin, and vitamin D).

Special Consideration

Tolerance of lactose is variable. Some people can eat small amounts of lactose without having symptoms while others need to avoid it completely.
Low-lactose diet: generally eliminates only milk and milk products. However, some can tolerate milk in small amounts (2 oz) throughout the day or as part of a meal. Some can tolerate small amounts of yogurt. These patients can experiment to find a level of lactose they can tolerate. Some people can build up their level of tolerance by gradually introducing the lactose-containing foods.
Lactose-free diet: all lactose products must be eliminated, including foods that are prepared with milk, both at home and in commercially packaged foods. These people may be able to use 100% lactose free milk or soy milk. Labels should always be read carefully.

Lactase Digestive Aids and Products: Many people can drink milk in which the lactase has been partially or completely broken down. The following products may be available at a pharmacy or grocery store.

LACTAID and Dairy Ease enzyme products
•Drops: These are added to milk. Five, 10, or 15 drops per quart of milk will generally reduces lactose content by 70%, 90%, or 99% respectively over a 24-hour period
•Caplets/Capsules: A person chews or swallows 1 to 6 of these when starting to eat foods containing lactose

LACTAID Milk
Non-fat or 1% low-fat is 70% lactose reduced

DAIRY Ease Milk
•Available in non-fat, 1%, or 2% low-fat – all are 70% lactose reduced

SOY Milk
Calcium-fortified soy milk has no lactose, is low in fat and is a good source of Vitamin D.

Disclaimer: Always check with your doctor, pharmacist, registered dietitian, or any other physician for individualized recommendation and guidance on the use of medications.

Photo Courtesy: Strawberry Blu.

Related References

http://www.mayoclinic.com/health/lactose-intolerance/DS00530

http://www.eatright.org/Public/content.aspx?id=3573

http://www.eatright.org/Public/content.aspx?id=6442451005

http://www.dirtykitchensecrets.com/labneh-three-different-flavors-village-memories/

Posted in Cooking, Nutrition | Tagged , , , , | 3 Comments

April, Autism and the Gluten Free/Casein Free Diet

Introduction

April is the National Autism Awareness Month; on this occasion we will be interviewing Ms. Asmaa EL-Khayat, a speech and language pathologist, to discuss Autism and whether the diet plays a role in improving the state.

Ms. Khayat holds a Bachelor Degree in Speech Therapy. She assesses and treats speech, language and communication problems in people of all ages to enable them to communicate to the best of their ability. She has a wide experience in learning disabilities, hearing loss and deafness, cognitive communication problems and speech and communication impairments.

Interview with a “Speech and Language Therapist”

We have asked Ms. Khayat some several questions on Autism:

1. What is really meant by “Speech and language therapist”?

The role of a speech and language therapist (SLT) is to assess and treat speech, language and communication problems in people of all ages to enable them to communicate to the best of their ability.

As a speech and language therapist, I work closely with teachers and health professionals including doctors, nurses and psychologists.

2. What are the type problems does a “Speech and Language Therapist” assist in?

Mainly, we assist children and adults who have the following types of problems:
• Difficulty producing and using speech: Apraxia, dyspraxia…
• Difficulty understanding language
• Difficulty using language
• Communication problems: Autism
• Difficulty with feeding, chewing or swallowing: dysphagia
• Stutterer
• Voice problems: dysphonia
• Cognitive communication impairments, such as attention, memory, and problem solving disorders such as ADHD( attention deficit hyperactivity disorder), ADD ( attention deficit disorder)

We also work with people who suffer the following problems:
• Aphasia
• Learning disabilities: dyslexia
• Physical disability: cerebral palsy
• Neurological disorders such as Parkinson’s disease
• Head injury
• Hearing loss and deafness
• Cleft palate
• Dementia

3. Where exactly (Settings) does a “Speech and Language Therapist” work in?

We work in a variety of settings, these include:
• Hospital (both inpatients and outpatients)
• A special school
• Private clinic

4. Can you provide us with a general overview on how a “Speech and Language Therapist” spends her/his Day?

On a typical day a speech pathologist will:
• Use written and oral tests, as well as special instruments, to diagnose the nature and extent of impairment and to record and analyze speech, language, and swallowing irregularities;
• Develop an individualized plan of care tailored to each patient’s needs;
• Select augmentative or alternative communication methods, including automated devices and sign language, and teach their use to individuals with little or no speech capability;
• Teach those with little or no speech capability how to make sounds, improve their voices, or increase their language skills to communicate more effectively;
• Help patients who have suffered loss of speech develop, or recover, reliable communication skills so patients can fulfill their educational, vocational, and social roles

5. If we want to take one problem “Autism” how can we define it?

Autism, is a neurological disorder that affects a child’s ability to communicate, understand language, play, and relate to others. People who have an autism spectrum disorder have much strengths that should not be overlooked, since they will be important in making life decisions like developing educational programs or in choosing a career.

Some common strengths:
• An exceptionally good visual memory
• Ability to learn rote material easily
• Exceptionally good long-term memory
• Visual thinking
• Taking in chunks of information quickly
• Ability to perform highly precise tasks
• Perfectionism
• Reliability in adherence to rules or schedules
• Honesty and integrity

6. What are the challenges that face Autism patients?

The three main characteristics of autism:

1. Difficulty with social interaction
2. Trouble with verbal and nonverbal communication
3. Repetitive behaviors or narrow, obsessive interests

The main symptom that is reported by most parents is impaired social interaction. As early as infancy, parents may notice the baby is unresponsive to people or they focus intently on one item to the exclusion of others. It can also occur that a child will appear to be developing normally and ten withdraw and become indifferent to external stimuli.

Autistic children usually fail to respond to their name, will avoid eye contact, and have difficulty interpreting what others are thinking or feeling because they can not understand social cues, such as tone of voice or facial expressions, and they are usually not watching the person’s face to notice these expressions anyway. Autistic children do not have empathy.
Many autistic children will engage in repetitive movements such as rocking and twirling. They will also at times show self abusive behavior such as biting themselves or banging their heads. They also usually speak later than other children and will often speak in the third person referring to themselves by name instead of I or me.

They don’t know how to play or share with other children; they actually have little interest in the interests of the other child.

Often you will notice an autistic child is less sensitive to pain, but super sensitive to sound or touch. This may explain one of their behavioral symptoms of resisting cuddling or being hugged.

Some very devastating conditions appear to have a higher than normal risk for autistic children. This would include fragile X syndrome (which causes mental retardation) tuberous sclerosis (in which tumors grow on the brain), epilepsy, tourette syndrome, learning disabilities, ADD and ADHD. It is not understood why but about 20-30% of children with autism develop epilepsy by the time they reach adulthood.

7. Have you ever faced an Autism patient with altered appetite? Is diet affected by such a problem?

Every child with Autism is unique. Everyone has his own way and taste in food, appetite and way of feeding. Most of children with Autism are not able to eat alone or choose their taste, a meal doesn’t mean an important thing to them and this surely differs according to the symptoms’ severity.

Food, Diet and Autism

After having a brief on what is a “Speech and language Therapist” and what is Autism, we took the opportunity to discuss the relationship between Food and Autism. The main question lies here on whether Food and Dietary Planning can help out improve the state of Autism.
Several sources have shown a link between some food proteins “gluten” (a protein from wheat, barley, oats, and rye), casein (a protein from milk) and Autism.

The Gluten Free Casein Free Diet has been widely known to be as the “Autism Diet”. But, is this true?
After reviewing several sources, we saw that the supposition a diet free of gluten and casein enhances and improves the state of Autism, is mainly correlated with the digestive system anomaly such patients might encounter.
Thus, improvement in the state of Autism is connected to the improvement of the digestive system functionality and might not be directly linked to the gluten and casein proteins themselves.

Such a diet can only help with some Autism patients, patients that encounter digestive malfunctioning (ex. insufficient enzyme activity) that lead to problems in the break down of casein and gluten that in turn leads to specific symptoms.

To date more research is needed concerning this matter; and as Ms. Khayat have stated; every child with Autism is unique. Everyone has his own way and taste in food, appetite and way of feeding. Most of children with Autism are not able to eat alone or choose their taste; therefore and in conclusion we encourage the enhancement of a balanced diet whenever possible.

Related References:

http://www.autism-diet.com/

http://www.dailymail.co.uk/health/article-1160826/Can-diet-really-improve-symptoms-autism-Read-familys-story-decide.html

http://www.webmd.com/brain/autism/news/20100519/autism-diet-may-not-improve-symptoms

http://www.sciamdigital.com/index.cfm?fa=Products.ViewIssuePreview&ARTICLEID_CHAR=33400A6C-2B35-221B-6FAD047DB198A5F4

http://fondation-maladies-degeneratives.org/Articles/b24a873fefd1dc82c15b184b1b95d9f6.pdf

http://www.earlysignsofautism.com/

http://familyandautism.com/

Picture Sources:

http://www.nourishinghope.com/page.php?f=r

http://www.webkinzinsider.com/2012/april-autism-awareness-month-check-out-our-contest-and-parades

Posted in Nutrition | Tagged , , , , , , | Leave a comment

Baladi Eggs eaten Raw??

General Overview

The Yolk

The yolk, the yellowish part of the egg, is a rich source of cholesterol. 1 egg contains around 200mg of cholesterol which contribute more than half of the daily cholesterol allowance. Thus, egg yolks ought to be consumed in moderation; when you want to consider egg yolks in the diet make sure you cut cholesterol from other sources during that day. 1 egg yolk is around 50 Kcal.

The White

Egg whites are very rich in proteins with no fats in comparison to the yolks (considering the egg whites are not fried). 1 Egg white is around 20 kcal. Moreover, the white is rich in folate, selenium, calcium, magnesium, and phosphorus.

BALADI EGGS and EATING IT RAW!!

We always hear our Teta severely recommend raw eggs (what is widly known in Arabic as “Brishit”); the most famous recipe was mixing 1 raw egg with a cup of milk and drinking it for breakfast considering it as a way of enhancing health.

Especially the eggs coming from Teta’s backyard chickens; backyard chickens were always linked to raw eggs; what they call in Lebanon as “The Baladi Eggs”. Having the conception that if the egg comes from our own backyard chickens then it’s for sure highly nutritious, safe and should be eaten raw.

ALERT!!

Consuming raw eggs poses high risks of food-borne infection, such as Salmonella. Moreover, eggs contains a compound named “Avidin” which is an anit-nutitive protein found mainly in the whites, that prevents the absorption of Biotin, a vitamin having a key role in metabolism regulation.

It’s very important to cook well the eggs before consumption and that also include the sunny face cooked eggs.

“Baladi Egg does NOT mean SAFE or Highly Nutritious”

Additional References:

http://www.livestrong.com/article/442750-list-of-health-benefits-of-eating-raw-eggs/

http://www.livestrong.com/article/252979-what-are-the-health-benefits-of-egg-whites/

http://www.mayoclinic.com/health/health-tip/HT00051/rss=6

Picture Source: ArtifectDesign

Posted in Cooking, Nutrition | Tagged , , , , , | Leave a comment

The Sunshine Vitamin

This post is dedicated to answer the question: Why is Vitamin D always linked to the Sun??

We will provide you with a general overview on Vitamin D and point out the link between this vitamin and the sun.

Vitamin D Functions in the Body

Vitamin D plays an important role in the absorption of calcium and phosphorus in the body specifically to the bones and teeth, it also helps regulate calcium levels in the blood; thus it helps form and maintain the bones. Moreover, it has shown to strength the immune system and cell growth regulation. As a result, it may provide protection from osteoporosis and several autoimmune diseases etc. Lack of Vitamin D may contribute to bone loss and softening which in turn might lead to osteoporosis on the long run.

Vitamin D Deficiency Diseases:

1. Rickets (skeletal deformation in children)
2. Osteomalacia (muscular and bone weakness in adults)
3. Others: heart disease, skin disease, infections and several types of cancer

High Risk Individuals:

- Elderly
- Obese individuals
- Infants
- Individuals with limited sun exposure

Vitamin D Sources

Vitamin D can be found in food (few sources), fortified foods and supplements:

- Fatty fish ex. Salmon and tuna
- Liver
- Egg Yolk, yet always consider moderation; yolks are very rich in cholesterol
- Fortified orange juice
- Fortified cereals and breads
- Fortified milk, yoghurt, soy and rice milks

Important Note:

- Labneh and cheeses are never fortified with vitamin D thus it’s best to always eat them (ONLY in this case) the high fat version because vitamin D is a fat soluble vitamin always contained within the fatty material of the food.
- Always read the food label.
- As for the supplementation always consult your doctor for appropriate supplements use.

The Sunshine Vitamin

Before we state how the sun is a source of vitamin D; we need to pinpoint out that there are several forms of vitamin D important to our health.

- Vitamin D2 is produced by plants.
- Vitamin D3 is produced by humans in the skin

How is Vitamin D3 produced in our bodies?

When sunlight hits the skin, ultraviolet B (UVB) rays from sunlight accelerates the transformation of the vitamin into its active form.

Sunlight exposure recommendation: 15-20 minutes /day

Alert: Don’t take advantage of this post and go sit all day in the sun! Always remember everything in MODERATION; the sun might lead to skin burns and other consequences.

Related References:

http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind

http://www.eatright.org/Public/content.aspx?id=6795

Picture Source: http://blog.ukmedix.com/vitamin-d-and-cancer/

Posted in Uncategorized | Tagged , , , , , , , , , , , , , | Leave a comment