Wizard Recipes

There is significant opportunity to reduce the risk of getting cardiovascular disease. Changes in nutrition along with increased physical activity and learning to decrease stress can improve blood cholesterol and triglyceride levels.

Making dietary changes to improve blood cholesterol and triglyceride levels involves these steps:

Maintain a desirable weight-A diet that is high in fat also can be unnecessarily high in calories and contribute to an unhealthy weight. Decrease the total amount of fat eaten.

Limit fat-saturated, polyunsaturated, and monounsaturated- to less than 30 percent of your total daily calories. Some individuals may need to restrict fats even more. Because all foods with fats contain a combination of these fats, it is important to reduce total fat.

Reduce saturated fat-The major dietary culprit in an increased blood cholesterol level and increased risk for coronary artery disease, saturated fat is typically solid or waxy at room temperature.

Minimize your intake of saturated fat. Foods high in saturated fat include red meats and dairy products as well as coconut, palm, and other tropical oils (check the ingredient portion of the food label).

Replace saturated fat with unsaturated fat- Polyunsaturated and monounsaturated fats should make up the remaining fat allowance. In the recommended amounts, polyunsaturated fats reduce LDL cholesterol, but at the expense of the protective HDL cholesterol, whose levels also may decrease.

Polyunsaturated fats are usually liquid at room temperature and in the refrigerator.  Vegetable oils such as safflower, corn, sunflower, soy, and cottonseed oil are high in polyunsaturated fat. Monounsaturated fats tend to have the same effects on LDL cholesterol without lowering HDL cholesterol.

Monounsaturated fats are liquid at room temperature but may start to solidify in the refrigerator. Olive, canola, and nut oils are sources of monounsaturated fats.

Limit trans fat-This fat is also called partially hydrogenated vegetable oil. This type of fat may be as harmful to your health as saturated fat because it increases blood cholesterol levels, among other effects. Major sources are hardened vegetable fat, such as margarine or shortening, and products made from these fats, such as cereals, cookies, and crackers.

Reduce dietary cholesterol-The daily limit for dietary cholesterol is 300 milligrams. Dietary cholesterol is found only in foods made from or containing animal products. A good way to lower dietary cholesterol is to limit the amount of meat and dairy products. Organ meats and egg yolks are also high in cholesterol

Eat a plant-based diet-A diet that has generous amounts of grains, vegetables, and fruits is naturally lower in fat and has good sources of soluble fiber and antioxidants, which may protect blood vessels from damage and plaque buildup.

Fruits and vegetables and whole-grain products are also natural sources for folate-a B vitamin that controls the amount of homocysteine in the blood. Homocysteine is an amino acid (a building block of protein) normally found in your body. Your body needs homocysteine to manufacture protein to build and maintain tissue.

Problems arise when there is too much homocysteine, which can cause the tissues lining the arteries to thicken and scar. Cholesterol builds up in the scarred arteries, leading to clogged vessels and blood clots. Adequate intake of this vitamin can help normalize homocysteine levels and may reduce the risk for cardiovascular disease

There is also accumulating evidence that vitamin E may reduce the risk of heart attack.

Fats, no matter what their source, play an important role in the food we eat. For centuries, every culture has taken advantage of the unique chemical properties of fats - for example, fats easily absorb other flavors.

Fats also are used to cook foods, add a pleasing texture, impart tenderness to baked goods, and, in societies where food is scarce, increase the calorie content of a food. Fats, therefore, are a basic ingredient in cooking.

The term “fats,” however, is broad, encompassing many different substances - from butter to lard to vegetable oil. All oils, for example, are fats. But not all fats are oils. Although definitions vary, for cooking purposes fats are generally characterized as follows:

Fats - Generally defined as substances that are solid at room temperature, fats include butter, cocoa butter, lard, margarine, suet, and vegetable shortening.

Oils - Oils remain liquid at room temperature. Oils can be made from various plants and seeds: vegetables, olives, rapeseed (from which canola oil is made), sunflower seeds, corn, peanuts, soybeans, walnuts, almonds, hazelnuts, safflower seeds, grapeseed, sesame seed, mustard seed, and coconuts are among the most commonly used.

No matter what form they take, fats are made up of fatty acids, which are the molecular building blocks of fats in the same way that amino acids combine to form protein. At their most basic, fatty acids are molecular chains of hydrogen, carbon, and oxygen atoms.

The differences in the chemical structure of fats make some better for you than others. Sometimes a process called hydrogenation is used to make liquid oils solid at room temperature. This also converts unsaturated fat into trans fat.

Trans fats are used in many processed and fast foods, such as doughnuts, crackers, chips, and french fries. Trans fats also give margarine its butter-like consistency. Trans fats tend to increase your cholesterol level and therefore should be eaten in only limited amounts

Nutrition

Fat is an essential nutrient. Our bodies require small amounts of several fatty acids to build cell membranes and to support life-sustaining functions. That said, the old adage about “too much of a good thing” is appropriate in discussing fat.

Virtually all health experts agree that fat intake should be limited. The federal government, the American Heart Association, and other organizations recommend that fat intake for a healthy individual should be less than 30 percent of total daily calories. They also recommend that less than 8 to 10 percent of total calories come from saturated fat.

Although various kinds of fat have different effects on your blood cholesterol, all foods that are high in fat are high in calories. High-fat foods can easily increase your calories, making it difficult to maintain a healthful weight.

Fat packs more calorie punch than any other type of nutrient group. Per gram, fat has 9 calories (about 100 calories per tablespoon, or 250 calories per ounce). In contrast, protein and carbohydrates have just 4 calories per gram. Because of this, you do not need to eat very much fat before reaching the 30 percent threshold.

If a low-fat diet is good, is an even lower-fat diet better? Not necessarily. Upper limits of fat intake have been established, but the same is not true for lower limits. Talk with your health care provider about the recommended fat intake that is best for you.

Even a low-fat diet can lead to weight gain if you cut back on fat but take in excess calories by ignoring the rest of what you eat. Too many calories from any source result in added pounds. And if they add up to obesity, you are at increased risk for health problems.

Selection

Be discriminating in the type of fat you consume. Limit animal fat (saturated) and trans fats (hydrogenated oils). Instead, use small, sensible amounts of plant-based (monounsaturated and polyunsaturated) fats.

When purchasing products, always check the expiration dates. Rancidity is a concern with any type of fat. Purchasing oils, of which there are dozens of varieties, involves a close reading of the package label.

Most cooks prefer to buy “cold pressed” oils, which means that minimal heat and pressure are used to extract the oil from the original plant or seed. This type of processing is considered important because it allows oil to maintain more of the plant’s natural flavors and textures.

With the exception of extra-virgin olive oil, however, it is difficult to find coldpressed oils.

A good alternative is to use so-called unrefined oils. Unrefined oils are extracted with heat. Unlike other oils, unrefined oils undergo minimal processing after this point. The result is a more flavorful oil and, sometimes, a more darkly colored oil.

Unrefined oils generally include virgin olive oil and corn, nut, soybean, canola, and sesame oils. Unrefined oils break down easily under heat and thus should not be used for deep-frying.

Because deep-fried foods are not typically part of a healthful diet, you should not have to trade a flavorful oil for one with more cooking versatility.

Most oils in your supermarket, however, are not only extracted with heat but also undergo much more processing, including using chemicals to de-gum, refine, bleach, and deodorize the oil. The result? Less flavor.

After experimenting with cold-pressed or unrefined oils, you will likely appreciate the difference between these oils and their more highly processed counterparts.

Nutrients are certain chemical compounds that are present in foods and that fulfill one or more of the following functions:

• Supply energy for body functions.
• Build and replace cells that make up body tissues.
• Regulate body processes.

There are six categories of nutrients:

• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

CALORIES

The calorie is a unit of measurement of energy. It is defined as the amount of heat needed to raise the temperature of 1 kilogram of water by 1°C. Remember that one of the functions of nutrients is to supply energy to the body.

The calorie is used to measure how much energy certain foods supply for these functions. In our overfed society, calories have come to be viewed as something to be avoided. Nevertheless, without sufficient food energy, we could not live.

Carbohydrates, proteins, and fats can be used by the body to supply energy.

1 gram of carbohydrate supplies 4 calories

1 gram of protein supplies 4 calories

1 gram of fat supplies 9 calories

There is a direct connection between calorie intake, physical activity, and weight gain. Simply put, if you consume more calories than you burn, you gain weight. If you consume fewer calories than you burn, you lose weight. All the diet schemes and fashions in the world-at least the ones that are medically sound-can be reduced to this.

In other words, losing weight is possible only by eating fewer calories, by burning more calories through exercise, or, preferably, by both.

In order to lose weight while maintaining good nutrition and health, one should avoid empty calories as much as possible and eat primarily foods of high nutrient density.Empty calorie foods are those that provide few nutrients per calorie. Refined sugars and starches are examples of empty calories. Foods of high nutrient density are those that have relatively many nutrients per calorie. Fruits,vegetables,and whole grains are examples of foods with high nutrient density.

KINDS OF NUTRIENTS AND THEIR IMPORTANCE

Each of the nutrients listed has certain characteristics and functions in the body.These are discussed below in general terms.. Many fad diets emphasize either the good or the bad qualities of one particular nutrient.

For example,a particular weight loss diet may advise eating mostly protein foods and eliminating carbohydrates as much as possible. However, because all nutrients are essential, such diets can lead to nutritional imbalances. Thus, it is necessary to understand the function and importance of all nutrients.

The amount of each nutrient needed daily varies from person to person, depending on such factors as age, sex, general  health, and level of activity.

Carbohydrates

Carbohydrates are compounds consisting of carbon, hydrogen, and oxygen atoms bound together in chains of varying lengths.

Sugars are simple carbohydrates. Simple sugars, such as glucose, are small compounds containing 6 carbon atoms.Table sugar, or sucrose, is a larger sugar molecule with 12 carbon atoms. Sugars are found in sweets and, to a lesser extent, in fruits and vegetables.

Starches are complex carbohydrates consisting of long chains of simple sugars bound together.They are found in such foods as grains, bread,peas and beans, and many vegetables and fruits. Carbohydrates are the body’s most important source of food energy. Fats and proteins can also be burned for energy, but the body uses carbohydrates first. If no carbohydrates are available,the body then burns fat.

However, if fats are burned with no carbohydrates present, toxic compounds called ketone bodies are produced. If too many ketone bodies accumulate, a condition called ketosis develops, and the blood becomes unable to carry oxygen properly.The result can be fatal. Thus, one of the important functions of carbohydrates is to help the body burn fat properly. About 50 to 100 grams of carbohydrates are needed every day to prevent ketosis.

Most authorities believe that complex carbohydrates, especially those from whole grains and unrefined foods, are better for you than simple carbohydrates.This is partly because starchy foods also have many other nutrients,while sweets have few other nutrients.

Also, there is some evidence that a lot of sugar in the diet may contribute to heart and circulatory diseases. Simple sugars and refined starches are primary sources of empty calories.

Another reason that carbohydrates from whole grains and unrefined foods are preferable to those from refined sugars and starches is that these unrefined foods are sources of fiber. The term fiber refers to a group of carbohydrates that cannot be absorbed and used by the body. Therefore,fiber supplies no food energy. However,it is important for the proper functioning of the intestinal tract and the elimination of body waste.

In addition, there is evidence that sufficient dietary fiber helps prevent some kinds of cancers and helps decrease cholesterol in the blood. Fruits and vegetables, especially raw,and whole grains supply dietary fiber.

Fiber can be classified as either soluble or insoluble.Soluble fiber absorbs water and forms a kind of gel. It is found inside and between plant cells.Insoluble fiber also absorbs water, but less, and forms bulk in the intestines. It is found in cell walls and other structural parts of plants.

Fats

Fats supply energy to the body in highly concentrated form. Also, some fatty acids are necessary for regulating certain body functions.Third, fats act as carriers of fat-soluble vitamins (vitamins A,D, E, and K). Because of these important functions, it is necessary to have some fats in the diet.

Fats may be classified as saturated, monounsaturated, or polyunsaturated. These terms reflect chemical differences in the composition of fats. Cooks do not need to know the chemical structure of fats, but they should understand their nutritional characteristics and the foods in which they are found. Many foods contain a combination of these three types,with one type predominating.

Saturated fats are solid at room temperature. Animal products-meats, poultry, fish,  eggs, dairy products-and solid shortenings are the major source of saturated fats.Tropical oils such as coconut oil and palm kernel oil are also rich in saturated fats.

Health experts believe these fats contribute significantly to heart disease and other health problems.Polyunsaturated fats and monounsaturated fats are liquid at room temperature.

Although too much of any kind of fat is unhealthy,these fats are considered more healthful than saturated fats.Polyunsaturated fats are found in vegetable oils such as corn oil, safflower oil,sunflower oil,and cottonseed oil.High levels of monounsaturated fats are found in olive oil and canola oil.

Both kinds of unsaturated fats are also found in other plant products as well,including whole grains,nuts,and some fruits and vegetables.

One group of saturated fats of special concern is trans fats.These fats occur naturally in small amounts only. Most of the trans fats in our diets are from manufactured fats subjected to a process called hydrogenation. Hydrogenated fats are fats that are changed from liquid to solid by adding hydrogen atoms to the fat molecules.

This is the process used to make products such as solid shortening and margarine.Trans fats are of concern because they limit the body’s ability to rid itself of cholesterol that builds up on the walls of arteries

Fats are members of a group of compounds called lipids. Another lipid found in the body is cholesterol, a fatty substance that has been closely linked with heart disease because it collects on the walls of arteries and blocks the flow of blood to the heart and other vital organs.

It is found only in animal products and is especially high in egg yolks, butterfat, and organ meats such as liver and brains. In addition, the human body can manufacture its own cholesterol, so not all the cholesterol in the blood is necessarily from foods.

Although some cholesterol is necessary for body functions,it is not considered a nutrient because the body is able to manufacture all the cholesterol it needs. Experts generally agree it is best to keep the cholesterol in the diet as low as possible.

Recent research has suggested that monounsaturated fat may actually lower the levels of the most harmful kinds of cholesterol in the body.This may explain the relatively low incidence of heart disease in Mediterranean regions, where olive oil is the most widely used fat.This research has helped popularize the use of olive oil in other parts of the world, especially in North America.

Remember,however, that too much fat of any kind is bad for the health. Do not make the mistake of thinking that monounsaturated fats are good for you and can be used in excess.

Disadvantages:

-         vegetables are high in fibres, which can cause irritation to the intestine walls, eventually leading to bloating and other digestive problems

-         excessive consumption of carrots can lead to yellow skin, affection that is not dangerous for your health

-         starch from potatoes gets absorbed easily, so potatoes fatten even if they are hard boiled or baked or mashed, not only deep fried

-          Fibres from vegetables decrease carbohydrate absorption.

Try eating vegetables like this:

-         vegetables contain II quality proteins, so you must consume them with meat, fish, cheese, eggs

-         vegetables are very low in fats, so, to indulge yourself, you can add a little bit of butter, cream or oil.

-         Vegetables can also be consumed with cereals: lintels, say beans, rice, corn, green peas, wheat etc

Boiled Broccoli:

-when steamed it keeps73% of C vitamin

-when boiled it keeps only 35% of C vitamin

Regarding vegetables without starch, we can never eat enough. The minimum daily quantity: 4 pieces/day of any kind of green, yellow or orange vegetable. Even if you eat 6 pounds a day you still do not reach 1000 calories, so, ABUSE!!!

To continue the subject of previous post, let’s now see the disadvantages of consuming these oleaginous fruits and seeds , because, believe it or not, there are some worth mentioning

Disadvantages :

-         First of all, you must know that these fruits and seeds contain 40-60 % fats, so they contain a lot of calories! Be careful when consuming these if you’re on a diet

-         The so called ‘good fats ‘ -non saturated fats- also contain 9 cal/g, meaning 45 cal/ tbsp

-         Our organism consumes less energy for fat assimilation, so calories from fats fatten more than calories from sugars!

-         Coconut and palm oil contain only saturated fats and no cholesterol, but lose all nutrients found in vegetable oils.

-         When heated, oil releases toxic products and fried foods can cause indigestion due to the formed crust. The only manner in which we can take advantage of all oil nutrients is consuming it raw.

-         Fat hydrogenation represents a process of adding Hydrogen to a non saturated fat (liquid) to make it oxidation resistant and to transform it into solid fat. So margarine is born !

-         Hydrogenated fats are very dangerous for our health, because they increase LDL, TGL, insulin resistance and decrease HDL. THESE FATS ARE CONTAINED IN LOTS OF PRODUCTS, SO BE CAREFUL AND READ THE LABEL EVERYTIME!

-         Margarine has the same amount of calories as butter, but does not contain cholesterol. As the margarine is softer, is also healthier. It contains less hydrogenated fats.

-         Fats do not dissolve in water or acid environment- this is why these ones float in the gastric liquid in our stomach. Once in our intestine, these get mixed with enzymes from the gall bladder, digestive and pancreatic enzymes, forming an emulsion that is soluble. People suffering from gall bladder or digestive problems may have serious trouble when consuming fats, so be careful!!

Due to their high calorie content, these cannot be consumed by themselves, but only along with other products, in small quantities, to take advantage of their qualities only. Fats need carbohydrates in order to be metabolised- metabolising only fats doesn’t lead to glucose, the only energy producing chemical of the organism.

So please do consume:

-         Dried seeds and fruits with cereals and milk

-         Oil of any kind added to fresh or cooked vegetables, in salads or pasta and rice.

Small secrets worth knowing:

-Every kind of vegetable oil is a mix of saturated and poli non saturated fats in diverse proportions. The more saturated an oil is, the more solid it is.

-If you put olive oil in the fridge, you can notice that at the bottom of the bottle this becomes dens due to the mono non saturated fats. Sun flower oil, being poli non saturated, remains liquid in every condition.

- Corn oil is excellent for cooking

-Remember: NONE OF THE VEGETABLE OILS CONTAIN CHOLESTEROL

- All vegetable oils contain the same amount of calories, no matter if they are made of olives, sun flower, nuts, corn, Soybeans

-extra virgin olive oil is the best quality of olive oil you can get.

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We are always waiting for the holiday, right? And we wouldn`t like to spend our limited free time on cooking, even if we`re spending our vacation at home or not! here are some tips and tricks to making your holiday regime perfeeect!

- It is absolutely mandatory to organize your vacation ahead, because,you also have to adapt your way of cooking to the new activities.

Considering the fact that vacations don`t necessarily mean being sedentary, but taking walks through the park, field trips or  practicing sports, we should combine harmoniously the two types of cooking, vegetarian and complex.

- In order to keep the figure, it is also indicated to have an `eating timetable`, even though this should come in not so handy, due to the tendency of getting up late, or partying all night :). I`m not saying that a very strict program of eating should be the solution, but, it is necessary to have organized meal hours for staying fit, getting all the nutrients and having an easy digestion.

So, breakfast remains the most important meal if the day, right? DON `T FORGET ABOUT IT!!! even though you`re getting up later than usual! if you`re planning some hiking that day, your breakfast should be even more consistent than usual! be careful with drinking too much coffee, because sun and lots of coffee don`t mix so well together, and also No Alcohol!

- Lunch also shouldn`t be skipped, but do not eat heavy ingredients like steaks with all sort of gravies or lots of meat.

Try a salad, but not only vegetables, try it with a little bit of cheese (feta) with tomatoes, cucumbers, green peppers, green salad, maybe a little bit of onion (if you enjoy onion), or if you still consider this to be unsatisfying, you can also add one hard boiled egg, or some boiled or grilled chicken breast. It tastes great, and also offers you the nutrients that you need at lunch time in order to keep you going for the rest of the day!

-Dinner… hmm… tricky aspect. Maybe on vacations we can manage to change our day-to-day lifestyle regarding the last meal of the day, because, let`s face it, when we come tired from work, dinner represents our biggest meal (if not, WELL DONE!). So, at least now let`s try and change this. If you want to lose weight, try some vegetables, boiled or grilled. Nutritionists consider fruits  not so appropiate in the evening, because fruits offer you energy, due to their sugar content, energy that has no place to be consumed, considering the fact that your day is almost over.

If you have no problem with your weight, just have a light meal, best with 2 hours before bedtime. This can contain anything you like, in SMALL PORTIONS,  excepting, of course, fats or sugars, which are ALWAYS bad.

-Also between these  meals of the day, some snacks are welcomed. Try fruits (well washed), yogurts (but not fruity ones, because they contain a lot of sugars), maybe a healthy sandwich, if somehow you`re very hungry.

-Especially in the summer time, it is most important to keep ourselves hydrated!

Minimum 2 liters of water a day, maybe even more if you`re sun bathing or exercising a lot. But BE CAREFUL! The sodas and  coffee you consume DON`T ADD to these 2 liters, only water counts, because this is what your organism needs!

-Sugar cravings can be easily tricked by eating HONEY, instead of sugar!

So have fun, party, but don`t forget to stay healthy!

There are good and “bad’ fats, some toxic, some neutral, and some essential to good health. All animal and plant fats can be broken down into fatty acids, glycerin, and water. Fats and lipids are better energy sources than protein or carbohydrates.

We need to add fats to our diets because they carry the fatsoluble vitamins A, D, E, and

K. Vitamin K is easily destroyed by the use of mineral oil, Heparin and Dicumarol

(blood thinners), drugs, or aspirin. Most people overlook, the need for vitamin K, but it has recently been linked to intestinal disorders. It is important in the treatment of arthritis.

One rich source of vitamin K is alfalfa. The right kind of fat is essential for good health. most people consume too much of the wrong kind. Excess fat is stored in the liver, in arteries around the heart, and in all tissues.

Cancer of the breast, prostate, and colon, not to mention obesity and an increased risk of heart attack, are linked to a high-fat consumpation. The typical American diet consists of 40-50 % fat, a primary reason for the rise in the disorders mentioned above.

Saturated fats are behind many health problems, and should be omitted form your diet. They are behind heart disorders and arteriosclerosis (hardening of the arteries). High intake of saturated

fats have been shown to elevate serum cholesterol, and contribute to heart disease and cancer. Do not consume saturated fats! They slow the liver’s ability to remove arter-clogging LDL (low-density lipopreteins) from the blood. However, the nomounsaturated fats aid in removing LDl (bad fats) from the blood stream.

Saturated fats

Saturated fat is found in all animal products and many vegetable oils:

Butter/lard

Poultry

Beef

Chocolate

Plam oil

Coconut

Milk/cream

Cheeses

Bacon/pork

Palm

Coconut oil