Dietary fibers and Health: a very good team!

We all know that dietary fibers are a nutrient that is very important to have a good health; but it is also a misunderstood nutrient. So let’s see its “ID card”.

There are two main types of fiber: soluble vs insoluble.
Insoluble fiber does not dissolve in water: soluble fiber does. We can find both in plants we eat: vegetables, fruits, whole grains and legumes are rich in dietary fibers. 
Although they pass through our system undigested, they are very important for health and play a major role in diseases prevention. Indeed, many scientific research have shown that fibers can help to avoid or to better control diabetes, heart conditions, obesity and also constipation.

Soluble fiber:
Dissolving in water, it forms a gel-like material in your intestine which slows down digestion: the empting of your stomach is delayed and makes you feel full for a longer time than other nutrients. It affects your blood sugar levels and has a beneficial effect on insulin sensitivity. Insulin is a hormone produced by the pancreas: it helps lowering down blood sugar which may have a positive effect on diabetes control. It also reduces LDL blood cholesterol.

Where can I find soluble fibers?
Oatmeal, lentils, apples, oranges, pears, oat bran, strawberries, barley, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, carrots, citrus fruits.

Insoluble fiber:
It is particularly important for our colon: it promotes the movement of material through your digestive system, it has a laxative effect because it adds bulk to the diet so it can be of benefit for those who suffer from constipation. 

Where can I find insoluble fibers?
Whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, cauliflower, carrots, cucumbers, green beans, dark leafy vegetables, potatoes, grapes, fruit, and root vegetable skins

A high-fiber diet has many advantages:

• It lowers the risk of developing hemorrhoids.

• It helps controlling cholesterol and sugar blood levels.

• It helps controlling your weight

• It prevents constipation.

• Studies have shown that it may help preventing bowel cancer.

1. Prefer whole fruit instead of juices.
2. Eat a vegetarian meal at least three times a week.
3. Add seeds and nuts in your salads and soups.
4. Add legumes and vegetables to all your meals.
5. Add whole-grain products in your recipes.
6. Avoid refined or processed foods, white breads and pasta.
7. Choose organic fruits and do not remove the skin.
8. Make snacks with raw vegetables.

In our way of eating, we lack dietary fibers; so it is important to start to change our habits. Try to increase the amount of fiber in your meals but do it gradually to avoid bloating and discomfort.

The rules to follow to increase the amount of fiber in your diet:

For those who are fond of smoothies, let’s try these two recipes:

Almond and Spinach smoothie:
Ingredients:
½ cup almond milk
½ cup soya milk
2 hands spinach
½ banana
½ cup pineapple
4 nuts

Put all the ingredients in a blender. Blend until smooth. Serve in a large glass full of crushed ice.

Avocado and strawberry smoothie:
Ingredients:
1 avocado (peeled)
½ cup strawberries
½ cup oat milk
½ cup almond milk
1 tablespoon honey
4 ice cubes

Put all the ingredients in a blender. Blend until smooth. Serve in a large glass.
ENJOY!

Mediterranean diet: the best for a healthy life?

It is sunny outside; the summer is coming, so as delicious fruits and vegetables whose colors decorate market stalls.

So what can we cook for lunch?

Well let’s start with houmous and pitta bread, tabbouleh and olive oil! Two typical meals coming from the Mediterranean diet.

The Mediterranean diet is famous for its healthy benefits.

What is it exactly?

It is not just a diet, it is also a life approach, a way of life because people do not forced themselves to eat in a specific manner, they do not change their habits for a couple of weeks like we do in our countries when we want to lose weight: this is how they live, how they eat all year. 

It is inspired by the traditional dietary patterns of Spain, Italy, Greece, parts of the Middle East and Crete, a Greek island. As we can see, it is a blend of different cooking, from varied origins, and we can see it as an allusion to diversity: cultural exchanges are better than border closing… maybe, not only in cooking…

It is known as one of the best diet in the world thanks to its results: a healthy life, with less chronic disease, in particular cardiovascular disease, diabetes, obesity, hypercholesterolaemia, etc.

One of the “rules” of this diet is seasonal nature and these words are forgotten most of the time in our countries: we eat strawberries in winter, oranges in summer… but this is not how Nature functions and people who are living in the Mediterranean area have already understood it for a long time.

Moreover, as we have said, this is not just a diet: in this part of the world, people consider their meals like a good moment to talk, to be together; this is really a “way to eat”. They take time because it is a moment of sociability and conviviality. 

We have forgotten this dimension in our society: who really takes time to eat? Who considers each meal of the day as a pleasure time to share? Most of the time, everybody is in a hurry, because we are short of time. Why? Perhaps, because of our society, which demands us to be the fastest, the strongest, the best so we have forgotten all that happy moments sharing our meals. 

Then, and it is an important part of the Mediterranean diet, everybody has to do regular physical activity, which is important for a good health, in particular heart and cardiovascular system. 

So what do we have for dinner? 

Well, there is not a single way to cook, nor even a single recipe. Mediterranean diet is based on fresh seasonal whole foods and preparation methods tend to be simple. 

Which food? There are the “high-consumption”, the “moderate consumption” and the “low consumption” ones:

• A high consumption of fruits, vegetables, and whole cereals. 
• A moderate consumption of dairy products (goat and ewe’s cheese and yogurt), fish and wine.
• A low consumption of red meat.

Olive oil is used to cook and season meals, so as herb and spices to decrease salt consumption.

What about wine? Is it really good for health?

In fact, it is supposed to, despite many debates over the years. 

Red wine is rich in tannins which are supposed to soften blood vessels; there are also quercetin and resveratrol in red wine, which are antioxidant and protect cells.

But you have to keep in mind that red wine must be drunk in moderation. And if you do not like it, you do not need to start drinking, purple grape juice may be a good and tasty alternative to wine!

I hope you have understood that the Mediterranean diet is truly a way of life, which is very good for your body and your mind. 

I couldn’t finish without giving you a typical recipe from the Mediaterranean area…

Let’s finish with the recipe of houmous, from Middle east. It is a nice alternative to usual cakes and biscuits eaten before lunch to work up an appetite!

Ingredients:

130g chick-peas

½ teaspoon of ground cumin

2 teaspoons of lemon juice

60ml milk

2 teaspoon of fresh coriander leaves

1 clove of garlic

2 teaspoons of olive oil

Cook the chick-peas in water and peel it, then mix all the ingredients in a blender.

Serve it with pitta bread.

Enjoy!

Cordially yours,


Laure Martinat,

Exciting Use of Essential Oils

The art of medecine consists of amusing the patient while Nature heals the disease. - Voltaire

Essential oils have been in use for centuries. Their popularity grows constantly to the point that we hear about them practically every day now. What can we do with essential oils? Aside from the obvious use in ointments and to freshen the air, I found an exciting use for these precious oils. In food! Yes, certain essential oils can be taken orally (not all, so do your homework before choosing to add one to your food). Ask a knowledgeable practitioner for advise if you are unsure. Do research the particular essential oil you wish to use to see if it can be ingested. It's not because we could eat the fruit, vegetable or herb from which the oil is extracted that we can necessarily consume its essential oil with our food. So, please do your research diligently before experimenting. An effort well worth the time.

All essential oils were not created equal: most are good for nothing more than perfuming the air because they have been extracted chemically, and are therefore filled with chemical products, are highly altered and  maybe even denatured. Sadly, this might include some of the essential oils that we find in health food stores that are labelled "100%  natural"! We know that heat destroys enzymes and denatures proteins and generally affects negatively the plants. The same is true for essential oils. Research and find a reputable company.

It is worthwhile to find therapeutic grade essential oils, which are distilled at much lower temperatures and pressures than the others. You will notice the difference right away too! And if you include essential oils in your food, it is really important to pay attention and choose only the purest and those that are not chemical-ladden so you don't introduce any nasty chemicals in your body.

What kinds of essential oils should you start experimenting with in your food?

Almost everyone likes cinnamon. Its essential oils has powerful antibacterial, antiparasitic, anti-inflammatory and antifungal properties. Its stimulates circulation and protects the stomach. Only a few drops are enough to flavour smoothies, desserts and hot or cold beverages.

I also like peppermint, mostly for its digestive properties. We all know that it improves the breath (always a plus when eating large salads garnished with  plenty of garlic dressing!). Peppermint essential oil improves energy better than any energy drink could, without any unpleasant side-effects. It's like a breath of fresh air that oxygenates the brain and muscles, refreshing the entire body and preparing it for action! Massage some on your scalp and let me know what you think: nirvana, guaranteed!

For a more thorough study of Aromatherapy, the College does offer an interesting course. Check it out here.

Ylang-ylang hugs (relaxing and soothing in almond milk),