Food Colorants in my Cereal Bowl!

Cereals advertised for their
Calcium, Zinc and Iron content

I’ve probably had too many colorants in my system for quite some time when I was kid. My mom used to buy us Trix, and what was she thinking! When talking about snacks and cereals for kids – and possibly adults- one can’t ignore the topic of food dyes!

Colored breakfast cereals are attractive to kids, especially with those cartoon characters on their packages. Other than their high content of sugar and sodium, and putting aside that they are advertised by mentioning their high calcium, iron, zinc, fiber and ‘fruity’ content, my concern here is their dye content!

Testing Food Dyes

Food colorings are tested for safety by different parties and sometimes views on food color safety can get quite controversial.

• In Europe, E numbers are given to European Union-approved natural and synthetic dyes. In fact, in European countries these colorings are considered hazardous until they can be proven safe.
• In the US, FD&C are given to FDA-approved synthetic food dyes that do not exist in nature. In the US, it's totally the opposite >> The colorings are safe until proven otherwise!

So companies that do business in Europe use natural and safe colorings; however, they use harmful and synthetic ones elsewhere! And guess what, yes; Lebanon is considered an "elsewhere" country.

Allowed Common Artificial Food Dyes

In the USA, the following seven artificial colorings are permitted in food as of 2007. You can see E number, FD&C number or the dye’s name. So when you check your label, you can find any of the 3.

• FD&C Blue No. 1 or E133 –Brilliant Blue (blue shade) 
• FD&C Blue No. 2 or E132 – Indigotine (inidigo shade)
• FD&C Green No. 3 or E143 – Fast Green FCF (turquoise shade) 
• FD&C Red No. 40 or E129– Allura Red AC. This dye is approved by the EU in general, but Switzerland already banned it and the UK is on its way!
• FD&C Red No. 3 or E127 – Erythrosine 
• FD&C Yellow No. 5 or E102 – Tartazine
• FD&C Yellow No. 6 or E110 – Sunset Yellow FCF (orange shade so it can also be called Orange E110). Now this is approved in the US; however, EU is considering its ban while Norway already banned it! 
• [Blue no.1, red no.40, yellow no.5 and yellow no. 6 being the most popular]

Disallowed Common Artificial Food Dyes

The following 9 dyes have been disallowed by the FDA because of their adverse effects so keep them in mind, and let’s hope we don’t see them in any of our foods!

• FD&C Red No. 2 – Amaranth 
• FD&C Red No. 4
• FD&C Red No. 32 
• FD&C Orange No. 1 
• FD&C Yellow No. 1, 2, 3 and 4 
• FD&C Violet No. 1

Artificial Dyes Health Concerns

Certain artificial food dyes have been shown to be carcinogenic to animals, affect mood and intensify ADHD while few are associated with fertility. You can pick your favorite. Now these studies are not conclusive yet, but the fact many are showing weak to moderate association between the dyes and the suggested health concern while facing a lot of “food politics” pressure, is enough of a concern to me! 

• The FDA requires that Yellow No. 5 be clearly labeled on food packaging along with other ingredients.  This label is just indicating Yellow 5 is in the food. This is not a warning label so now you’re warned. 
• According to the Mayo Clinic, colorants that may increase hyperactive behavior include: Yellow No. 6, Yellow No. 10, Yellow No. 5 and Red No.40. So even though, these are allowed by the FDA, studies are showing that they might have hazardous effects! 
• According to the Center for Science in the Public Interest, food coloring such as Blue No. 1, Red No. 40, Yellow No. 5 and Yellow No. 6 cause allergic reactions. Yellow food No. 5 has triggered asthma episodes in children. Red No. 40 may cause skin conditions such as eczema. Yellow No. 2 has been connected with male sterility and ADHD. Blue No. 1 and Blue No. 2 used in beverages and often in pet food have been associated with brain tumors in animal studies and Red No. 3 is linked with thyroid tumors. It’s quite the mess! Actually, according to the Center for Science in Public Interest, artificial dyes are best avoided. They also have a "Food Dyes and Behavior Report Form" to fill out if your child shows any change of behavior when food colorants are ingested.
  

Natural Food Dyes

Some brands have natural food dyes

There's a growing number of natural food dyes commercially produced, especially due to consumer concerns surrounding synthetic dyes. Some examples include:

• E150 - Caramel coloring made from caramelized sugar, used in sodas 
• E160b - Annatto: a reddish-orange dye made from the achiote seeds
• E140 - Chlorophyll: a green dye made from algae 
• E120: Cochineal a red dye derived from the cochineal insect 
• E100 – Turmeric from curcuminoids 
• E160a- Saffron (caratenoids) for a yellow to orange color 
• E160c - Paprika 
• Betanin extracted from beets to give a bluish-red to brown color 

Natural food colors, due to their organic nature, can sometimes cause allergic reactions and anaphylactic shock in sensitive individuals. Coloring agents known to be potential hazards include annatto and cochineal. However, natural colors are not required to be tested nor mentioned on the label in the US!

Colored Cereals in Lebanon

Now, long story short, I found these colorings in 6 different colored cereals in Lebanon:

• Artificial colorings - Yellow E 102 (No. 5), Yellow E 110 (No. 6), Blue E 133 (No. 1), Red E 129 (No. 40)
  >> Although all these have been approved in the US, the Center for Science in Public Interest advises that they are best avoided! They are under the "Unsafe in amounts consumed or is very poorly tested and not worth any risk" category. Red 40 and Yellow 6 are being phased out in some European countries.
• Natural colorings - Turmeric, Paprika, Spinach, Carrots, Blackcurrant
  >> All shown to be safe.

Food dyes are lurking everywhere in our diets!They can be found in granola bars, candies, jelly beans, chocolate, beverages, sodas, cakes, chewing gums, lollipops, syrups, icings, jams, dessert powders, ice cream and puddings. These could be quite obvious due to their flashy colors, but hey, colorants can be found in pale colored cereals, cheeses, chips and dips too! So you gotta become a label reader, especially for foods that you consume regularly. Don’t be fooled with words like ‘natural’ and ‘fruity’. You’ve become familiar with those names and numbers now, so watch out for them and try to limit your intake of processed foods. 

Info Sources

Food Standard Agency, Web.archive.org, Food Trainers, Cspinet.org - Diet, ADHD and Behavior, Cspinet.org - Petition for Food Dyes, List of all color additives- FDA, 

Photo sources

Colored puffed cereal photo

Diabetes Needs Awareness!

November 14 is World Diabetes Day and cases of diabetes are exploding by the year, especially among youngsters. This makes diabetes a very crucial determinant of our wellness and health! The term "diabetes mellitus" refers to a group of diseases that affect how your body uses blood glucose (aka blood sugar or glycemia). Glucose is vital to your health because it's an important source of energy for all our cells - our brain can't function but on glucose! So when someone is diabetic, no matter what the type and its reasons are >> they have too much glucose in their blood and yes, too much glucose has serious detrimental consequences.

My concern is diabetes type 2. When we eat food, our body breaks down carbs to give glucose, which stimulate the secretion of insulin from the pancreas to help cells in absorbing the needed glucose. In diabetes Type 2, the cells cannot respond properly to insulin - a state called insulin resistance. Thus glucose stays high in the blood, cells don't get to have their need of glucose and the body keeps on making more insulin yet no response! Eventually with long term, uncontrolled type 2 diabetes, the pancreas will reduce the amount of insulin it produces. 

In 1992,  an estimation of the prevalence of diabetes type 2 in Lebanon was at 7-8% and it rose to reach 16% in a study published year 2005! On the other hand, a very recent study showed that among Lebanese school students, glucose levels were significantly higher in overweight versus normal weight individuals with around 9 % of the normal weight group had hyperglycemia (high blood glucose levels ) while among those who were overweight 37 % had hyperglycemia!

Therefore, it is quite crucial to know Diabetes Warning Signs! Diabetes symptoms vary depending on how high your blood sugar is. Most importantly, some people, especially those with prediabetes or type 2 diabetes, may not experience symptoms initially!!

• Thirst and dry mouth
• Frequent urination
• Extreme hunger
• Headaches, blurred vision and fatigue
• Slow healing sores and cuts
• Frequent infections, such as gum or skin infections and vaginal or bladder infections
• Erectile dysfunction

The causes are not quite determined yet, but many risk factors have been shown to increase the risk of developing diabetes type 2! Being overweight, being inactive, having a family history of type 2 diabetes, having high blood pressure, having high triglyceride and cholesterol levels and having polycystic ovary syndrome all increase the risk. Moreover the risk increase with age especially that we may tend to exercise less, lose muscle mass and gain weight as we age. Sadly, type 2 diabetes is increasing dramatically among children, adolescents and younger adults!

Diabetes is preventable and manageable.
You are able to control it!

The key in diabetes type 2 is that it's preventable!  

So you see that some of the risk factors can be controlled and can be managed if you have diabetes as well!

• Keep your weight within the healthy range. So calculate your BMI to know if it's between 18 and 25: the healthier range. Weight loss improves insulin resistance, blood glucose, high lipid levels and help in reducing blood pressure. It is important to reach and maintain a healthy weight.
• Have a balanced healthy diet. A licensed dietitian can sure help you count your carbohydrates intake, have the right amount of healthy fats and limit your alcohol consumption. You can also check this detailed diet and diabetes guide!
• Keep an active lifestyle, exercise is indispensable so move more, sit less.
• Do your best to avoid stress. Stress is associated with increased inflammation state in your body. It can cause your blood pressure to rise or you would turn to food to cope. So adopt stress management skills, breathe and plan to reduce your stress as much as possible.
• Quit smoking, work hard on breaking this habit because tobacco use is associated with more complications in people with diabetes!
• Keep normal blood fats levels: HDL is best above 40 mg/dL, LDL should be lower than 100 mg/dL, total cholesterol below 200 mg/dL and triglycerides below 250 mg/dL
• Monitor your blood pressure to stay below 140/90 mmHg

Diabetes complications affect all your body.
They are never to be underestimated!

What's sneaky about diabetes is its complications! When your blood glucose levels are not regulated, complications become crippling, detrimental and life threatening. Diabetes can damage blood vessels and all that accompanies it: cardiovascular diseases, nerve damage, kidney damage, eye damage, foot damage, increased infections, brain damage and cancers. So it's definitely not the disease to neglect.

If you are suspicious that you, your parents (they tend to be neglectful about their own health) or your child is showing diabetic symptoms, don't neglect this. It is preventable, diagnosable and manageable and the earlier the better!

More info and sources:

Mayo Clinic

Web MD

American Diabetic Association
National Diabetes Information

Photos

Signs and Symptoms of Diabetes 

Food and tv Photo

Diabetes Complications

Cancer Risk, Lowered By Diet!

“You are what you eat”. We have all heard that saying from time to time, but do we realize the truth inherent in it? When it comes to health, it cannot be over stated. Cancer, one of the leading causes of death in the U.S. has been tied to diet. Recent studies show that food intake plays a significant part in 30% of all cancer diagnoses. As certain foods can help fight cancer risk and others cause for a rise in it, food intake is one of the most important factors in cancer prevention. 

When eating, it is important to determine whether the food you are eating is promoting or discouraging cancer development. The most harmful foods are usually those that are the least natural. As many cancer causing agents are found in chemicals present in food additives, less natural food is more prone to promoting cancer. Natural foods may not be as colorful or stay on the shelf as long as others, but they are important nonetheless. One other food linked to cancer is red meats. Red meat, with its high amount of animal fat is known to highly correlate with cancer diagnosis. The toxins and carcinogens found in animal fat may have a lot to do with this. Understandably, many will still eat red meat; however, cutting back and replacing it with other leaner proteins such as fish and poultry will help reduce cancer risk.

Fruits and vegetables are essential
to help in decreasing your cancer risk!

Foods with naturally occurring flavonoids and antioxidants have shown the ability to curb cancer development. In nature, flavonoids keep plants alive. Often found in bitter foods such as coffee, dark chocolate as well as many citrus fruits, flavonoids may actually slow down tumor growth. Along with them, antioxidants have been shown to help limit cancer development. Found in fruits and vegetables antioxidants as well as vitamins Band C have been shown to inhibit growth of a number of cancers such as gastric cancer and pleural mesothelioma. If you are looking for a cancer-free diet, natural fruits and vegetables are definitely the way to go. 

To recap, in order to maintain a cancer-free diet, one merely needs to maintain a natural, healthy, fruit and vegetable-heavy diet. While taking action to improve your diet is not a guarantee to remain cancer-free, it definitely won’t hurt your chances, and hey, I bet you’ll feel better and maybe lose a little weight too.

This post is a guest post by Leroy Templeton
Leroy Templeton is a recent college graduate from the University of Central Florida. He majored in English and was involved in several health and fitness clubs including the sports medicine team. He has always been fascinated by the body and has been looking to promote the benefits of living a healthy and active lifestyle.

Photo source

 

Sitting Around May Increase Cancer Risks!

The hours we spend sitting at home, at workplace, in class, driving from and to places, using computers or watching TV are all as bad as couch-potato lifestyle! These sedentary hours may be increasing our risk for cancer, just as the time we spend exercising can reduce this risk.

Well, the connection between lack of exercise and the increased risk for heart disease is well established by now; however, the association between a "couch potato" lifestyle and cancer risk is a relatively new! 

A study published last week show that there is now convincing evidence that being physically active reduces the risk of both colon and breast cancers!

 

Of course it is important to exercise daily, but if the rest of your time is spend sitting, we have a problem! Regular exercise can reduce the risk up to 35 % for colon cancer and 25 % for breast cancer. And yes, there is a dose response: the more you are active, the lower the risk. The connection that lies between obesity and risk of cancer is through hormones, insulin resistance, and increasing inflammation - among others - that are all affected by one's sedentary versus active lifestyle. So just sitting around can increase our markers of inflammation and can actually cut years off our lives!

We need more of this at work!

Therefore moving at work is crucial to aid in decreasing cancers risk!

The American Institute for Cancer Research includes tips for getting active at work:

• You can stretch your neck, your upper body, your forearms, your lower back while sitting or standing!
• Take a short walk, even down the hall, every hour. Set the timer on your phone or computer to remind you. Just take a trip to that water dispenser, get some water. This way you can stay hydrated, loosen up and stretch a bit. This has been shown to help decrease constipation, so there you go!
• If possible, take a walk with coworkers to discuss issues; not just by email.
• Use light weights while you're on the phone or reading emails.
• Walk around while you talk on the phone.
• Use an office wall for stretching, doing vertical pushups or leg lifts.

Info source

Stretching videos

Upper stretched photo 

Yoga in office photo

Pumpkins this Halloween!

Yesterday I was intrigued to buy me some pumpkin to carve! You see them everywhere during Halloween but I actually never carved one myself, especially that it's not a tradition in Lebanon. However, it is sure gaining some popularity so why not have some fun!

I googled how to carve a pumpkin and got this step by step carving technique, it was pretty helpful and I have to admit, it turned out to be a fun - and not sooo messy - activity! 

My sister with our masterpiece
and a weird spooky ghost that
came out of nowhere!

It may be said that the remarkable nutritional value of the orange-yellowish pulp of the pumpkin is due in part to its composition, but also for what it does not contain! Pumpkins are among the lowest of any foods in fat and sodium! The nutrient content of a pumpkin is quite low - 6 % carbs, 1 % proteins and virtually no fat! However, it stands out for its fiber content which increase satiety and its richness in beta-carotene (provitamin A), vitamin C, vitamin E and minerals such as potassium, phosphorus and calcium. All these give pumpkins - no matter what their shades of yellow or orange is - their ability to aid in regulating blood pressure and coronary heart disease, to act as a laxative as well as a mild diuretic.

As for pumpkin seeds, which mom is currently sun-drying them, they are one of the most nutritious and flavorful seeds! They are a good source of beta carotene, vitamin K, omega 3 and minerals like magnesium and manganese, zinc and copper.

So over all, pumpkins are not just a pretty face - they can be nutritious as well! Vegetarian pumpkin kebbe, a dish made from pumpkin, bulgur and stuffed with swiss chard or spinach from Chicho's kitchen is my all time favorite! There's also my teta's favorite: pumpkin kebbe stuffed with labne or feta which I got from The Food Blog!

Warm Hot Chocolate in this Cold Weather!

Deliciousness in a warm cup

With rain all over the country, one can't but want a warm cup of tea, coffee or in my case hot chocolate! Tea and instant coffee mixes can sure provide you with a low calorie warm drink if prepared right, but I was craving some delicious cocoa and there's no better idea than to make a hot cup of chocolate! Better yet, there is no better news than the fact that cocoa is indeed a great source of antioxidants. Some cocoa powders - like natural ones from Nestle or Hershey's for example - have more antioxidants than others - Dutch processed cocoa - due to the different processing techniques that could reduce the polyphenolic compounds such as flavonoids. Nevertheless, unsweetened cocoa dry powder is the cocoa type to choose. Try to go for organic ones, I prefer those to be honest!

Preparation is simple and quick! Just mix 3 tbsp of milk (I usually go for almond or rice milk and not animal-source milk - so this is great if you're a vegetarian or vegan), 1 tbsp of unsweetened cocoa powder and 1 tsp of sugar (or agave if you are vegan) in a warm cup of water! This way, you'll end up with a rich warm cup of hot chocolate, enough to provide you with calcium, proteins and antioxidants all in around 100 calories! Now, for some, it's a big deal to switch to nut/rice milk, but, hey, you will be cutting off at least 100 calories and lots of cholesterol and saturated fats!

Keep in mind to lay low on those marshmallows, biscuits and cream that could lurk around your hot chocolate. Either way, when you're craving a sweet chocolate taste, hot chocolate made with skim milk and unsweetened cocoa powder is a healthier sweet source than a commercial chocolate bar.

Info source

Cup of hot chocolate photo

Why Dieters Fail to Maintain their Reduced Weight

Worldwide, there are more than 1.5 billion overweight adults, including 400 million who are obese. In Lebanon, a study conducted in 2003 showed that overweight adult men were 60 % and overweight women were 50%. As for obesity (in which one's BMI 30 kg/m²) was higher overall among women with 19 % than men with 14 %, a trend that became more evident with increasing obesity class!

Now although restriction of diet often results in initial weight loss, more than 80 % of obese dieters fail to maintain their reduced weight. Many studies are still digging to know why - and a recent study suggests it's all about your hormones!

A new study  published in the New England Journal of Medicine couple of days ago involved 50 overweight or obese adults with an average weight of 95kg, who enrolled in a 10-week weight loss program using a very low energy diet. The whole point was to monitor levels of appetite-regulating hormones before, during and at the end of the program  as well as after 1 year after initial weight loss.

>> Results showed that following initial weight loss of about 13 kgs, the levels of hormones that influence hunger changed in a way which would be expected to increase appetite! These changes were sustained for at least 1 year and thus this made participants more prone to regain weight by around 5kgs during the one-year period of study. This is because when we lose weight, our bodies think we are going in a starvation mode thus it tends to work its butt off to maintain our regular weight - even if it's not a healthy one! This is called the "set point theory" - a serious enemy of weight loss. It served us well during early ages, when food was scarce and famines were more prevalent, but it is sure not serving the obesity pandemic now!

 

Tackling childhood obesity
is the key!

Hormones have an immensely huge role in regulating dietary and behavioral changes, in order to reach the initial weight! Dr. Proietto, from the study, indicated that although health promotion campaigns recommended obese people adopt lifestyle changes such as to be more active and to change their dietary habits, this might lead to minimal changes and is unlikely to lead to reversal of the obesity epidemic! The key is to focus public health efforts to prevent children obesity in the first place!

Information and photo sources:

Prevalence and Covariates of Obesity in Lebanon - 2003

Long-Term Persistence of Hormonal Adaptations to Weight Loss - 2011

First photo 

Second photo 

Blue Colored Plates to Reduce your Appetite?

Can blue plates affect your appetite?

Blue sure is a color that calls to feelings like serenity and calmness. But when we come to think of factors that can affect our appetite, colors come last! However, our eating behaviors are affected by the environment surrounding us - especially those colors in our kitchen or dining area. Studies suggest that the color blue shows interesting promise to act on the brain as an appetite suppressant! 

But why? Other than its potential to stimulate calming waves in the brain, blue is rarely occurs naturally in food – aside from blueberries and some plums. Consequently, we don’t have an automatic appetite response to blue foods while we are more prone to consume yellow, red and orange colored foods – which could act as appetite stimulants. Moreover, we are more prone to avoid foods that are blue, purple or black because unconsciously, the colors could be signs of spoilage or poison.

Therefore serving your food on blue plates, having blue utensils or covering your table with a blue cloth may help in eating less or reduce your urge to eat more. We sure need further studies to establish a more solid relationship between the effect of the color blue and weight, but for the time being, I think I’ll be experimenting with some blue plates!

Blue plate photo

Right Nutrition When You Have the Flu!

So the flu season is here! I've been sneezing and coughing all day and I found myself super tired, with watery eyes, a sore throat and no appetite at all! Obviously, when you're sick, you're too tired to think about healthy eating! Now, a healthy lifestyle - with lots of fruits, vegetables and lean protein, accompanied by regular exercise – will help in increasing your immune system. Alas, colds and flus are possible and it’s natural to let good nutrition slide when coping with illness. But when your body battles flu symptoms for days or weeks, your diet is essential to help you achieve speedy recovery especially with work, school or university - these guys just don't seem to take a break!

Nutrition tips to boost your strength and immunity!

Protein is crucial - Because protein is crucial for building and repairing cells, it can help prevent the loss of muscle mass. It also helps maintain fluid balance and improves your body's ability to heal, especially that antibodies needed to find germs are actually made of proteins themselves!Some sources of protein are fish, chicken, lean meat. Eggs and dairy products such as milk, labne and cheese are also easily digestible forms of animal protein, but I'm not a big fan. You can go for animal sources of protein such as quinoa, legumes and nuts. The key is to combine legumes, beans and nuts with whole grains such as bulgur, whole wheat or rice. This way, legumes and grains will complement each other in providing you with complete source of proteins.

In addition, by eating foods high in protein, you also get the benefit of other healing nutrients such as vitamins B6 and B12, both of which contribute to a healthy immune system. Proteins also contain minerals such as selenium and zinc that work to keep your immune system strong!

Getting Enough Calories – When trying to lose weight, counting calories could become a habit. So if you are a calorie counter, it’s time to ditch this habit! When you are sick, instead of trying to cut your total energy intake down, it’s time to increase it. Because your body is working harder to fight off germs and boosting your strength, you will sure need the extra nutrients!

Moreover, when you are sick, your appetite might decrease which could cause unintentional weight loss leaving you weak and exhausted! Therefore, boost your protein in your diet, have fruit and yogurt, whole milk and cream soups with vegetables and chicken!

Keep your Fiber in Check - Fiber is good for you both in the short and the long term. It helps keep you regular and prevents constipation. In the long run, it may lower the risk of intestinal problems, diabetes, and other diseases.But when you're feeling sick, it's easy to forget about the fiber. These diet changes, along with lower fluid intake and less exercise, can lead to constipation. So focus on having enough proteins, nutrient and energy dense foods as well as best sources of fiber such as fruits, vegetables, legumes, whole grains and nuts!

Having warm nutritious
soups can revitalize you!

Lots of fluids are a must - Water, soups and teas help keep your system stay well hydrated and counteract any fever you have. Warm teas help in opening congested airways, thin mucous secretions, coat the throat, soothe and warm up your aching stomach, help in decreasing any flu-related nausea and drain mucous secretions faster. Hence, the chicken soup: warm fluids with veggies as fibers and chicken as proteins!

In some people, dairy products increase mucus production. If this happens to you, avoid dairy for a few days. Dairy products may also make nausea and vomiting worse so know thy self!

Supplements - Vitamins and minerals are important for health; calcium, potassium, and vitamins A, C, D and E are just a few of them. But don't make the mistake of relying on supplements, instead you should concentrate on getting nutrition from whole foods. Lots start popping vitamin C tablets with their drinks and with every meal possible! Well, vitamin C  is protective if taken adequately as part of your daily dietary intake and not as a last minute resort! With whole foods, you’ll have the perfect combination of nutrients, vitamins, minerals, antioxidants and fiber! But hey, always check with your doctor before starting supplements or any alternative treatment!

Have lots of rest,
you need it!

Your sense of taste may be off since your nasal passages are plugged. So don't be surprised if some or your favorite foods don't taste the same.Remember to get plenty of rest, your body needs it!Everyone needs to get enough sleep, vitamins and nutrients and this is truer than ever when you're sick.

Photo sources

Sick man in bed 

Woman eating her soup

Resting in bed 

The First Cooking Festival In Beirut

For the first time in the region, Beirut is hosting the first Beirut Cooking Festival for all food-lovers! This festival will bring the very best small and big businesses to present top chefs, professional winemakers, irresistible cuisine, foods and beverages!

The Beirut Cooking Fest will take place in Biel from November 17 to November 19 - starting 11.00 am till 8.00 pm.

There will ongoing kitchen workshops, live cooking, olive oil tasting and workshops, wine tasting sessions, cocktail live demonstrations, organic and farmers corner, etiquette learning, a full program for 6 to 10 year old children and a wide selection of cookbooks!

Information, Photo source and for more info:

Beirut Cooking Festival Facebook Page

Beirut Cooking Festival Wesbite

Brochure to download!

Run Beirut, Run for a Cause!

"The Beirut Marathon Association is a non-profit organization certified by Ministry of Youth and Sports". The aim behind the marathon is, therefore, non-profit. So I digged into this matter and yes, running on the 26th of November in this marathon is totally non-profit! You will get to exercise, enjoy some active time with hundreds of Lebanese runners and get to benefit a charity of your choice!

Some of the causes which you can run for include include The National Organization for Organ and Tissue Donation and Transplantation, BraveHeart Fund, Think Green, KunHadi, MySchoolPulse, Jeunesse Contre Drogue, Chronic Care Center, etc.! There are many and you can check the list here.

There are 8 different races : Check their description, starting time and registration fees here. I will be running in the 10 Km Fun Run - it is non-competitive, fun, you can run at your own pace, you'll enjoy the company of families and children running, you'll get to exercise and benefit the charity of your own!

The title was suggested by Lebanon Aggregator.com

Information source, photo source and if you want more info: www.beirutmarathon.org

Move More, Sit Less

Start from the bottom of this exercise pyramid and adapt an active lifestyle!

• Be as active as possible everyday: Park your car far and walk/bicycle to work, take the stairs instead of elevators, walk to buy your groceries and wash your car or your pet!
• Enhance your activity by choosing other activities of the pyramid. It's not enough to just have an active lifestyle; in fact, it is best to choose structural aerobic and recreational activities that you enjoy and that would increase your heartbeat such as biking, swimming, basket ball, jogging, the list goes on! Exercise at least 3-5 times a week and as a start, 20 minutes will do. However, increase your exercise duration gradually to reach a steady habit of 50-60 minutes per day!
• Have strength, flexibility and leisure activities twice a week to increase your muscle mass, improve your muscular strength and increase your endurance! Muscles have the ability to help in regulating your blood sugar level (believe it or not) and to burn fat at rest so the more muscles you have, the more you will burn!
• Last, try to cut down on your sedentary time. Spend less time watching TV, playing computer games and surfing the net (so get up after reading this and move it!). It might be challenging, but sure worth it.

Most of activity pyramids out there are for kids; however, exercise is as important for adults as it is during earlier ages, especially that with schools, universities and work, we tend to "slob" more! So, set yourself to be more active and commit to an exercise you enjoy! No need to start with an hour of sweaty exercise a day, you'll end up quitting sooner than you know it, start gradually with a 10-minute exercise and increase your exercise by around 5-10 minutes a week!

Cancer Prevention Nutrition Tips

It's World Food Day and Blog Action Day while it's Breast Cancer Awareness Month - so I decided to combine all those together and blog about the healthiest diet that helps in cancer prevention! Of course, cancer is a mutli-factorial chronic disease with genetic factors as well as environmental, personal and dietary ones affecting its incidence. So why not control what is modifiable! Whatever the situation, your dietary choices matter! Some foods actually increase your risk of cancer, while others support your body. By making smart food choices, you can protect your health, feel better, and boost your ability fight off diseases.

Research shows that a large percentage of cancer-related deaths are linked to lifestyle choices such as smoking, drinking, lack of exercise and an unhealthy diet. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great to an anti-cancer lifestyle. But to best support your health, you also need to look at your eating habits.

Focus on plant-based foods  - Plants have less fat, more fiber and more cancer-fighting nutrients. These 3 work together to support your immune system! The best diet that aid in preventing cancer is a plant-based diet that includes a variety of vegetables, fruits, whole grains, pulses, beans, seeds and nuts!You don't to go completely vegetarian, just aim to have at least 2/3rds of your intake of whole grains, vegetables, beans, or fruit while keep 1/3rd for dairy products, fish and meats.

A fresh bowl of salad will
boost up your fiber intake!

Bulk up on fiber - Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber is the part of plants (grains, fruits, and vegetables) that your body doesn't have enzymes to digest. Fiber plays a key role in keeping your digestive system clean, healthy and it keeps food moving through your digestive tract thus moving cancer-causing molecules out with it.Now, the more natural and unprocessed your food is, the higher in fiber it is. So have fiber from more brown, bran, whole-grain, whole-wheat, whole, skin-containing fruits, vegetables, whole grains, pulses, seeds and nuts! And keep on mind that meat, dairy, sugary, and processed white foods (white bread, white rice, pastries, etc.) are very low in fibers! 

Cut down on meats - Research shows that vegetarians are about 50% less likely to develop cancer than those who eat meat. Why? Because meat lacks fiber and other nutrients that have been shown to have cancer-protective properties while having lots of fat - saturated ones. High-fat diets have been linked to higher rates of cancer especially saturated fat. Moreover, it also depends on how meat is prepared. When charred, those black bits are shown to be carcinogenic compounds!

So you can cut down your cancer risk substantially by reducing the amount of animal-based products you eat and by choosing healthier meats. Keep red meats to minimum, choose leaner options such as fish, chicken or turkey while avoiding processed meats (sausages, makanek, salami, deli meats, hotdogs) to the max!

Liquid fats - unsaturated ones -
are your best bet

Choose your fats wisely - A major benefit of cutting down on the amount of meat you eat is that you will automatically cut out a lot of saturated, unhealthy fat. However, don't cut down fat entirely, nope! In fact, some types of fat may actually protect against cancer. The wisdom lies in choosing your fats wisely and eat them in moderation.
-- Fats that increase cancer risk have been shown to be: saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products and eggs. Trans fats, could be also called partially hydrogenated oils (check your nutrition facts labels), are created by adding hydrogen to liquid vegetable oils to make them more solid and increase their shelf life - something food for industries but horrible for you.

-- Fats that help in decreasing caner risk are unsaturated ones, the more liquidy fats. They are from plant sources such as olive oil, canola oil, olives, nuts and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna and flaxseeds. 

Choose cancer-fighting foods - Your immune system does a great job to fight off unhealthy molecules but there are many ways in which you can help strengthen in even more. There is not miracle foods of course, only those that will help your body fight off diseases.So increase your anti-oxidants intake from fruits and vegetables, eat brighter-colored foods, throw in some spices in your meal (and be creative!) while drinking lots of water!

The way you cook your food is as important
as what you eat!

Don't forget that the way you cook/store your food is as important as what you choose to eat!

• Eat raw fruits and vegetables, they have the least leached vitamins and minerals 
• Steam foods with the least amount of water possible, you don't want to lose those cancer-fighting compounds!
• Go for fresh meats and avoid processed and cured meats with preservatives such as hotdogs, deli meats, sausages and bacon!
  
• Don't overcook your BBQ to burn or char your meats to be dead smoky!
• Don't cook oils on high heat like deep/pan frying. Instead bake, broil, boil or steam!
• Store your foods wisely - Store oils in dark, dry and cool places to decrease the risk of rancidity and avoid moldy foods. Keep foods fresh and cool!

-- You are what you eat, so make every bite count!

Information sources

HelpGuide.org

MayoClinic.com

WebMD.com

Photos
Blog action day

Salad bowl 

Unsaturated oils 

Global Handwashing Day!

As simple as it seems to many, proper hand washing is in fact crucial! Studies have shown that hand washing with soap can cut deaths from diarrhea by almost 50 % and deaths from acute respiratory infections by 25 % - saving more lives than any single vaccine or medical intervention!

Washing one's hands with soap, and not with water alone, could reduce worldwide rates of diarrhea by almost half and save deaths of over 3.5 million children under the age of 5!

Because hands act as vectors that carry disease pathogens from person to person, either through direct contact or indirectly through touching surfaces. When not washed with soap, hands that have been in contact with human or animal feces, bodily fluids like nasal excretions, and contaminated foods or water can transport bacteria, viruses, and parasites to unwitting hosts.

So when to wash our hands?

• Before and after handling/ preparing/ eating food
• After using the bathroom
• After blowing your nose
• After coughing/ sneezing
• After touching pets and animals
• Before and after visiting sick people
• Or simply when they are dirty

And even though the below video is intended to increase kids' awareness about the importance of hand washing, it is quite helpful to show everyone the proper way to wash our hands!

 

Global handwashing day.org.uk