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,

Cholesterol: enemy or friend?

Cholesterol is a lipid produced by the liver and necessary for a healthy functioning body. However, it is usually considered as a thing to eliminate! This is a mistake because it has many different functions, even vital ones in your body. 

Cholesterol circulates in the blood by lipoproteins called LDL (low-density lipoprotein), HDL (high-density lipoprotein.

LDL and HDL make a complex: HDL-cholesterol and LDL-cholesterol.

When someone gets older, he is often said not to eat butter or red meat for example, because it is full of cholesterol! But this is not exactly the truth. 

Indeed, meat, oil, butter, biscuits, cakes … are good for your body and… your mind. But it is true that you have to be careful with fat quantity. 

Let’s take the example of butter: we often see advertisement explaining that butter is full of fat so you have to replace it with shortening, low-fat margarine. The new ones are enriched with plant sterols. 

So what do we have exactly in butter?

Butter is compound of about 60% of saturated fat, 35% of unsaturated fat, and about 5% of trans-fat. As we can see, it is true that butter is full of lipid! However, these lipids are necessary for our body to function. 

Saturated fat is supposed to increase LDL cholesterol, whereas unsaturated fat (polyunsaturated fat) is supposed to increase the good one. According to different studies on fat and cholesterol rate, polyunsaturated fat increases HDL cholesterol which is a vascular protector.

LDL? HDL? What is it exactly?

LDL cholesterol, also called as “bad cholesterol”, carries cholesterol from the liver to cells. It is important to have a low level of LDL because it can increase the risk of arterial disease: LDL-cholesterol collects on arterial cell walls. This buildup is called plaque. Plaque reduces, or even stops, the blood flow and causes high-blood pressure, heart attacks etc.

HDL, also called as “good cholesterol”, carries cholesterol from cells to liver so the liver can destroy it. It acts like an arterial protector: it prevents arterial disease.

That’s why, it is important to have a low level of LDL-cholesterol and a high level of HDL-cholesterol. But you need a small amount of LDL cholesterol because it is necessary for cell membrane, production of bile salts etc. 

Let’s talk about trans-fat in butter: 

When you go shopping, this is the new fashionable slogan. Take a look to food wrapping: “trans-fat free” is written everywhere, on biscuits, cakes etc.

Most people think that trans-fat are bad for health. And it is true but you have to know that trans-fat can be natural (in butter for example) or artificial (in shortening, hydrogenated oils). 

It is proved that artificial trans-fat has negative effects on health : it increases LDL cholesterol, triglycerides and decreases HDL cholesterol, so it is better for you to avoid it.

Natural trans-fat is completely different, it is not produced from chemical or physical process and is not associated with high cholesterol rate or dyslipidemia.

Saturated fat, unsaturated fat have a role to play in our body: don’t throw it away!

There is also a small amount of cholesterol in butter but it is not associated with a high cholesterol blood rate. In general, cholesterol directly from food does not have a role in dyslipidemia.

Moreover, butter is an important source of vitamin A, which is benefit to your skin, protects again infection. It is a liposoluble vitamin so you need fat to assimilate vitamin A. And butter is rich in fat as we have seen before…

So cholesterol and fat are not an enemy, it is necessary for your body, for a good health and it is better to eat a small amount of butter spread on bread than shortening rich in artificial trans-fat.

So don’t listen to all that propaganda which wants you to eat fat-free food, the truth is in balance!

Just a few words about plant sterols which are said to decrease LDL cholesterol. Until now, The American Heart Association has recommended phytosterols in hypercholesterolemia because lipid disorders are associated with cardiovascular disease. However, a recent study published this year by the European Heart Journal shows no evidence of any beneficial effect on cardiovascular disease. 

In conclusion, keep in mind that you need to diversify your diet, giving priority to natural food instead of artificial preparation. Choose reasonable quantity and do exercise!

You can find a lot of good recipes with low cholesterol ingredients to help you when you have to control your diet. Here is an example to show you that a good meal is possible even when you have to reduce cholesterol rate.

Moroccan lentils soup:

Ingredients

 2 onions, chopped

 2 cloves garlic, minced

 1 teaspoon grated fresh ginger

 6 cups water

 1 cup red lentils

 1 (15 ounce) can garbanzo beans, drained

 1 (19 ounce) can cannellini beans

 1 (14.5 ounce) can diced tomatoes

 1/2 cup diced carrots

 1/2 cup chopped celery

 1 teaspoon garam masala

 1 1/2 teaspoons ground cardamom

 1/2 teaspoon ground cayenne pepper

 1/2 teaspoon ground cumin

 1 tablespoon olive oil

1. Put in a large saucepan the onions, garlic, and ginger in a little olive oil for about 5 minutes. 

2. Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft. 

3. Mix half the soup in a food processor or blender. Return the mixed soup to the pot, stir and enjoy!

Asian Beef with snow peas 

Ingredients

 3 tablespoons soy sauce

 2 tablespoons rice wine

 1 tablespoon brown sugar

 1/2 teaspoon cornstarch

 1 tablespoon olive oil

 1 tablespoon minced fresh ginger root

 1 tablespoon minced garlic

 1 pound beef round steak, cut into thin strips

 8 ounces snow peas

1. In a small bowl, combine the soy sauce, rice wine, brown sugar and cornstarch. Set aside. 

2. Heat oil in a wok or skillet over medium high heat. Stir-fry ginger and garlic for 30 seconds. Add the steak and stir-fry for 2 minutes or until evenly browned. Add the snow peas and stir-fry for an additional 3 minutes. Add the soy sauce mixture, bring to a boil, stirring constantly. Lower heat and simmer until the sauce is thick and smooth. Serve immediately.

An interesting site to find more recipes: www.allrecipes.com 

Cordially yours,
Laure Martinat,

Smoothies and juices, fruits and vegetables upside down!

Nutritionists recommend to eat fresh fruits and vegetables everyday because they are full of vitamins and minerals, which are very important to our body and its functioning.

The way you cook can destroy vitamins: these tiny elements are fragile. For example, vitamin C is particularly sensitive to heat.  Raw fruits and vegetables keep their micronutrients.

Vitamins and minerals are no energy-giving micronutrients but they are essential to live; that’s why, to have a good micronutrient intake, you can eat raw fruits and vegetables: they are not denatured.

Juices are tasty. Moreover, they are easily absorbed during digestion. Why? Because they are extracted from squeezed fruits and vegetables.  A juice is a liquid substance, made up of water, vitamins and minerals, without fibre (fruit pulp contains fibre), hard to digest.

Juices give you a lot of available nutrients and micronutrients in a very short space of time. When you eat fibre, your digestive system need to do “work harder” to find vitamins and minerals; Moreover, fibre accelerate intestinal transit: the contact between bolus and intestinal mucous membrane is reduced. However, fibre is beneficial to our body and it has an important trophic role.

Smoothies are made up of ground fruits and vegetables: you have juice plus fibre. Nevertheless, fibre is not absorbed: our digestive system has to work harder and longer. Specific intestinal enzymes are needed to facilitate digestion.

We know fibre is not like vitamins or minerals. So what is it exactly?

Fibre is a compound that is found mainly in plants. The different kinds of fibre are categorized based

on their solubility in water. Therefore, there are two categories: soluble fibre (pectin, gums and

mucilage) and insoluble fibre (cellulose, hemicellulose and lignin). These two categories perform

different functions, which is why it is important to eat both kinds regularly.

S o l u b l e F i b r e

Soluble fibre is found most often at the heart of plant material. In the small intestine, food residue

sticks to soluble fibre and is then be excreted by the body. In the colon, soluble fibre is attacked by

bacteria. When it comes into contact with liquid, this fibre becomes viscous, which favours the

passage of residue. Oat bran, legumes and citrus fruit are rich in soluble fibre.

I n s o l u b l e F i b r e

Insoluble fibre is generally found on the exterior of plant material. There are less easily attacked by

bacteria and therefore do not ferment as well. They retain water and have a great ability to increase in volume. Many foods contain insoluble fibre: wheat bran; many fruits and vegetables, such as cabbage;as well as bread and grains.

Soluble fibre creates a viscous gel that:

• stabilizes glycemia

• creates a feeling of satiation (to stop hunger during weight loss)

• allows an appetite-moderating hormone called cholecystokinin to be released

Insoluble fibre swells up in water:

• It helps stimulate intestinal transit and increases stool volume to prevent constipation

Smoothies and juices are full of essential elements: they are different and complementary. You need to eat different fruits and vegetables, specially raw ones and to vary your diet.

Some characteristics of fruits and vegetables you can use to make juices and smoothies:

• Carrot improves your vision thanks to vitamin A. Vitamin A is liposoluble, so don’t forget to add fat, such as olive or sunflower oil drops to improve absorption. Vitamin B6 helps your immune and neuropsychic systems to produce cytokines and neurotransmitters. Moreover, carrots are full of fibre.

• Avocado has high fibre content. Vitamin B5 is essential to skin and mucous membranes resistance.  Moreover, it helps to reduce stress. Vitamin K is essential to coagulation.

• Blueberry is an interesting oxidation inhibitor thanks to high flavonoid content. Vitamin C is a very important vitamin because it has a major role in different biological syntheses (red blood cells, collagen etc.) 

• Banana contains vitamin B6 and manganese. The latter is an oxidation inhibitor and enzymatic cofactor.

• Kiwi is rich in vitamin C, K and fibre.

Recipes:

Avocado/kiwi/carrot smoothie

Ingredients: 1 kiwi, ½ avocado, 1 carrot, 250ml apple juice, sesame seeds (1 teaspoon), ½ teaspoon olive oil.

Peel the kiwi and put it with avocado, carrot, apple juice and olive oil in a blender. Blend until smooth. Sprinkle with sesame seeds.

Blueberry and banana smoothie

Ingredients: 1 banana, 250g blueberries, 1 vanilla flavored soy yogurt, 1 glass of iced water, ½ teaspoon vanilla sugar, 1teaspoon grated coconut.

Put all the ingredients in a blender and blend until smooth. Sprinkle with grated coconut and serve chilled.

Laure Martinat

(France)

Irritable Bowel Syndrome

In this syndrome, the intestine is described as being hypersensitive, as the passing of the alimentary bolus (and therefore the distension of the intestinal walls) brings about painful sensations and discomfort. The results are spasmodic and uncoordinated contractions of the intestinal muscles. This disorder leads to episodes of  diarrhea or constipation accompanied by abdominal pain. IBS can cause small problems for certain people, whereas for others it can be much more serious. Symptoms may appear every day for a week or a month and then disappear, or they can persist for life. It is estimated that one school-aged child in nine has a period of symptoms similar to IBS every three months.

This intestinal disorder affects one Canadian in five, particularly women. It is a very serious functional illness and constitutes between 30% and 50% of gastroenterology consultations. Unlike more serious intestinal illnesses such as ulcerative colitis or Crohn’s disease, IBS does not cause inflammation, does not alter the structure of the intestinal mucous membrane and does not increase the risk of colorectal cancer. IBS does not get worse over time and does not require surgery. However, it can seriously get in the way of professional and social activities and can impoverish quality of life. On the other hand, diarrhea and constipation can induce or worsen hemorrhoid symptoms.

Causes

• Anger and stress linked to what is “retained” in the abdomen; in women, often after sexual abuse.
• Antibiotics
• Intestinal permeability

Solutions:
Intolerances to lactose and gluten are the most frequent; tests or a food journal with a food elimination-reintroduction protocol should be undertaken. The following foods should be eliminated or  restricted: alcohol,  caffeine, artificial sweeteners (Splenda, Aspartame, sorbitol, mannitol, etc.), very fatty  foods, and excessive consumption of simple carbohydrates.

• Enzymes.
• Pro- and prebiotics.
• Enteric capsules of peppermint oil.
• NAG (n-acetyl-glucosamine).
• Eliminate allergenic food.
• Hypnosis.
• Psycho-energetic medicine, such as homeopathy or acupuncture.

This article is an excerpt from the AMCC's course: Metabolism and Nutrition (course 343).

Enzymes in Metabolism and Nutrition

Enzymes are biological compounds that are protein in nature, that are soluble in water and that catalyze biochemical reactions. They are also called bio-catalysts.
Enzymes are synthesized by living organisms from models that vary from one species to the other, but they are constant and transmitted hereditarily within the same species; some hereditary illnesses can be explained by a defect in one of these models.

Enzyme Formation
Enzymes are generally proteins. A large number of enzymatic systems result from the binding of two molecules:

• The first one is a protein and is destroyed by heat; it is responsible for substrate specificity and is called an “apoenzyme.”
• The second is not a protein and is not destroyed by heat; it participates directly in the reaction and is called a “coenzyme.” We can therefore state that:

Enzyme = Apoenzyme + coenzyme

Apoenzymes
The protein part where the active site composed of several amino acids (that assemble in the secondary and tertiary structures, but move away in the primary structure) is found.
On the active site, there are generally two sites:

• The binding site, where the substrate (the material to be transformed) and the coenzyme (also called a metallic ion) become attached
• The catalytic site, where the enzymatic action occurs.

Coenzymes
A smaller and more resistant molecule that results most often from the union of a nucleotide and a B vitamin (thiamine, flavin, pyridoxine, niacin, pantothenic acid). Sometimes it is a simple metal ion.
: A single coenzyme can bind to make apoenzymes.
[excerpt from the AMCC's Metabolism and Nutrition course manual. Register today!]

Living food? Vibrant food!

I'm sure by now, you all know of my passion for healthy eating, right? Especially when it comes to eating raw & living foods, I'm totally passionate! With that said, I found this little excerpt from the Metabolism and Nutrition course (that course 343, for the inquisitive) given by the College, very interesting and thought I'd share it with you.

Humanity’s great challenge: Co-existing with our food

The third millennium has begun, and, despite our vast technological progress, our survival is still highly dependent on our environment, as our cells require nutrients to stay alive. Will this change one day? Perhaps; for the moment, however, all living organisms must maintain a close and balanced relationship with their surrounding environment if they are to eat and survive.

It’s true that in North America and Western Europe, few people suffer from a lack of food. However, being truly healthy is not only a question of swallowing substances that will satiate hunger; we need to eat true food, i.e., food that is truly nourishing and that is eaten in a form that the human body can recognize. Unfortunately, this is not always the case for most products found in supermarkets. Devitalized (meaning they no longer contain living energy), the majority of these substances not only contain empty calories but are also harmful to our physical health. We often forget that these lifeless, cumbersome substances, which we still dare call food, also have a major influence on our psychological life (our emotional chemistry) and our spiritual
vitality (our “appetite” for living).

To live a happy life and have your entire existence become “sparked” by a vital current, you must first understand the major principles of living food.

“Living food” is food that, because it is fresh and in a highly vibrant state, abounds with nutritious substances. Easily assimilated, these foods leave little residue in the body and any digestive residue they do leave is easily eliminated.

Among all of the living foods, sprouts and young shoots are far and away the most alive and the most vibrant. Simple and very economical, these “newborn foods” are packed with nutrients that our bodies crave. We need to rediscover the wisdom of our seed-sprouting ancestors; we need to become reconnected to the food that keeps us alive.

So, did you like it? I sure did! And, if you want to know more, this course not only delves into the raw & living food lifestyle but also in other nutritional  trends, like vegetarianism, veganisme, Kousmine's Diet, Dr. Seignalet's regime, Shelton's Principles of Food Combining, the Mediterranean Diet, The Zone, and so much more! It also studies the anatomy-physiology of the digestive system, as well as look at several digestive physiopathologies. Very interesting indeed! But that's not all. Hop on over to the course's page on the College's site to read all about it! It's all there.

Happy reading,