What would you do to fit into the pattern of a star? Unfortunately, your body structure can not dictate it at birth. But in addition to the extra pounds you can fight. Here's what to include in the diet in order to reach the desired shapes! Diet can help you lose weight,but notneglectingexerciseit physically. Recent scientific studieshave shown that theintakeof caloriesis not necessarilyhigherin obesethan personsof normal.What differs are energy lossesand saith that fats are much lower in overweight.
Grapes give you energy In place to kill time munchinga packetofbiscuitswhich definitely do yourself are doing well, eating grapes. They shall not be submitted as hard as pastry products and, in addition, give you energy as compared with activities you do during the day. The grapes aresweet, butas long as youdon'texaggerate their consumption, they dooffera good tonus and successful hunger kidding. One hundred gramsof grapescontain only70 calories.
Weaken with potatoes Potatoes are very good if you want to weaken. You capture this news? Well,No problem arepotatoes,butthe manner in which they are prepared. And just maybe, Without friesthey are rich in fatand you see when getting on the scales. But if you do it in the oven or boiling anger, theyare very good foryour diet.Also, try not to combini with meat and bread. Potatoes containonly97 calories.
For dessert, a chocolate pătrăţică If you lust for sweet and not one can master with vegetables and fruit, 20 grams of black chocolate are a great way to pamper yourself generous. She will bring fewer calories than a serving of ice cream, cake or pudding. And to be complete, you tacâmul asezona with a natural fruit juice made in house.
Curds, source of protein If it is made from skimmed cow's milk, fresh cheese is a good source of vitamins, calcium and protein. A serving of 100 grams contains 56 calories. You want to give a special flavor and taste delicious? When is it okay to a combini with fruits and vegetables, such as grapes, walnuts, roşia, cucumbers and peppers. Also, don't forget to expend two liters of water.
With the availability of organic food on the rise and concerns over the dangers of pesticides, Andrea Anastasiou investigates the organic options and discovers how to go organic on a budget in the UAE
By Andrea Anastasiou, Aquarius magazine
Published: 14:05 August 6, 2012
Image Credit: Getty Images
"By turning organic, you avoid exposure to pesticides, get a great deal more essential minerals and can enjoy a safer, greener foods. You have to ask what price you put on your health."
If you are debating whether or not to make the switch from conventional food to organic, you are not alone. With the media increasingly reporting on the potential dangers of pesticides used on conventional crops and the still relatively unknown hazards of genetically modified foods, many people are opting for organic. The availability of organic food is on the rise, in the UAE and abroad, and the US Organic Trade Association’s 2011 Organic Industry Survey found that US sales of organic food and beverages grew from $1 billion in 1990 to $26.7 billion in 2010, demonstrating how consumers are increasingly turning organic. But why exactly is this happening?
The lowdown on organic
“Organic foods are produced using methods that do not involve synthetic inputs such as pesticides, chemical fertilisers or food additives,” explains Tori Leckie, PR manager for UAE-based company Ripe. “This not only makes organic much better for you, but also makes it taste much better, to. The difference in taste between, say, a Ripe tomato compared to the mass-grown non-organic supermarket variety is incredible.”
The main difference between organic and ‘conventional’ food is the way in which it is produced and processed. The use of chemical fertilisers is strictly forbidden in organic food and producers are more likely to rely on using biological diversity in the field to disrupt pests as opposed to using potentially harmful chemicals. So what does this mean for our health? It has been widely reported in the media that conventional ways of food production have potentially adverse health affects. According to the US Environmental Protection Agency, some pesticides have been found to contain carcinogens, while others may affect the body’s endocrine or hormone system.
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“People are becoming increasingly aware of their diet and taking better care of themselves,” explains Tori. “By turning to organic, they avoid exposure to pesticides, get a great deal more essential minerals and can enjoy safer, greener foods. Many of the UAE’s top chefs are also turning organic now because they know first hand that the quality of their meals is only as good as the ingredients that create them.”
And for those not convinced that organic food is healthier, a brand-new study has found that when it comes to tomatoes, at least, it does pay to go the more pricey organic route. Researchers from the University of Barcelona have found the pesticide-free version of tomatoes contains higher levels of disease-fighting chemicals (polyphenols), which can halt the spread of certain cancers. Lead author Anna Vallverdú Queralt says: “Organic farming doesn’t use nitrogenous fertilisers; as a result, plants respond by activating their own defence mechanisms, increasing levels of all antioxidants.”
Savvy shoppers are also choosing to buy organic as a way of avoiding genetically modified foods. Products derived from genetically modified organisms (GMO) have caused a large amount of controversy since they were first introduced to the market in 1996, due to their potential environmental hazards and human health risks. “Choosing to use organic produce is down to two factors: health issues and taste,” says Sally Prosser, the name behind My Custard Pie (www.mycustardpie.com) –
a popular blog that was voted one of The Independent’s top-50 food websites and The National’s UAE’s best food blogs. “On the health front I am concerned that my family do not ingest agro-chemicals from fruit and vegetables, plus as GMO products are not labelled here in the UAE, I can be sure that I am not eating them by mistake.”
Sally was raised in a family where they grew most of their own vegetables, and was therefore aware of the issues involved with conventional food from an early age. “I started buying organic foods whenever I could but this hasn’t always been feasible. I wish I could have given my children organic milk when they were small but we lived in Saudi Arabia so it wasn’t possible. I have bought organic food when travelling abroad for as long as I can remember. I cooked my first free-range, organic roast chicken about ten years ago in the UK and the taste is still imprinted on my memory. Having children certainly focuses the mind around health issues,” observes Sally.
Worth the price tag?
One of the biggest concerns shoppers have when debating whether or not to make the switch to organic is the price tag that comes with it. Organic food typically costs 20 to 100 per cent more than conventional food, which is a significant amount of dirhams for those watching their monthly budgets. Some of the reasons why organic food is more expensive include the higher cost of fertiliser that is used, the high cost of covering the higher loss of crops, and better living conditions that are required for the rearing of organic livestock.
So, taking the higher cost of organic food into consideration, is it actually worth it? “You have to ask what price you put on your overall health, wellness and lifestyle,” answers Tori. “Sure you do sometimes pay more for organic but the product you are getting is far superior to its non-organic counterpart as is the quality and quantity of nutrients you will benefit from. With organic, you know what you are eating; you know it’s safe and natural. As organic becomes more and more mainstream, it no longer carries the high price tag of yesteryear. At Ripe we purposely strive to ensure our produce is affordable for all.”
Luckily, by adopting some budget-friendly tips when buying organic, you can vastly decrease the amount you spend, while still experiencing the benefits of eating more healthily. Sally suggests prioritising what you buy organically by choosing organic on foods that are normally highest in pesticides and going conventional on those with the lowest number. “Some fruit and vegetables retain more of a residue than others, for instance strawberries absorb them like a sponge,” says Sally.
The Environmental Working Group’s Shopper’s Guide to Pesticides in Produce* lists 15 ‘clean’ types of conventional produce that are the lowest in pesticides. These include onions, sweetcorn, pineapples, avocados, asparagus, peas, mangoes, eggplants, kiwis, cabbages, watermelons and sweet potatoes. On the other hand, the Dirty Dozen list cites apples, celery, strawberries, peaches and spinach as most ‘contaminated’ and so buying these foods organic is the best way to go if on a budget.
Tori also recommends eating seasonally, as this is always best value. “Also, avoid the costs of food miles by sourcing local organic foods, buy in bulk and flash-freeze to avoid wastage. Cook from scratch, as produce will go much further when you create your own meals. The Ripe website, www.ripeme.com, has a great recipe collection to get you going,” she says. Leckie further advises adding eggs and chicken to your must-buy organic list.
Abu Dhabi-based nutrition consultant Sarah Queen advises also investing in organic milk and yoghurt, although she admits it tends to come with a hefty price tag in the UAE. “We eat a lot of these products and non-organic milk contains antibiotics which are routinely given to cows to help with mastitis,” warns Sarah. “These antibiotics are then taken on board by our bodies, which can then affect the gut flora (the good and bad bacteria) and can subsequently lead to health problems.”
Getting started in the UAE
The availability of organic food in the UAE has increased over the last few years. Nils El Accad, founder of Organic Foods & Café, says: “Organic food is slowly becoming popular due to more products being available. The media has also played an important role, and global trends have further helped.”
From supermarkets such as Organic Foods & Café, which sells organic and biodynamic food, to the farmers’ markets now being held in Dubai, the range of choice is on the increase. Ripe is one of the latest additions to the scene; the company works with a handful of farms in the UAE, which have been chosen for their organic-farming techniques. It then sells the produce in the form of handy (and very well-priced) vegetable boxes. The company has also recently opened a Farm Shop, through which it sells organic produce.
“The choice we have now is incredible and it has happened in the last two years,” says Sally. “Yael’s [Yael Mejia – the founder of Baker and Spice] vision drove things forward, while Ripe’s growth shows that there is a huge demand, and I think they have been influential in letting farmers know what customers want. Who would have thought we’d have delicious, locally grown kale? Organic Foods & Café were the first in the market and are invaluable for ambient goods, although the mainstream supermarkets have also caught onto this for some lines. Prices have become keener with all this supply, but it would be great to see some more competition and a wider choice of meat products,” she adds.
It is understandable to feel overwhelmed by the information out there regarding organic food, but Organic Foods & Café has a free on-site nutritionist who can help. “We wanted to be able to give customers who are new to organic a free on-site resource to help them make informed decisions when shopping. When you eat organic it is important to understand what a balanced diet is and why it’s important,” says Nils.
He adds that customers who use the service can expect to discuss their diet and concerns with the nutritionist, who will then recommend certain food groups which may be missing and take the customer around the store, like a personal shopper. The nutritionist is available in all of the supermarket’s branches.
Organic food stores in the UAE:
1. The Organic Foods & Café The perfect place to visit if you are looking for somewhere healthy to eat, it offers everything from coffee and cakes, to organic cheeseburgers. They have cafés within their retail stores in both The Dubai Mall and The Greens. For more information visit www.organicfoodsandcafe.com.
2. Ripe Farm Shop This is the latest addition to the organic-food scene. Located off street 8a, Umm Suqeim 2 in Dubai, the store stocks organic locally grown vegetables, as well as dairy, meat and bread. Ripe also runs a Ripe Food & Craft market at Jones the Grocer’s Al Raha Gardens, Abu Dhabi outlet, every Thursday, 3-7pm. For more information visit www.ripeme.com.
3. Baker & Spice This Dubai Malldeli uses fresh locally grown and mainly organic ingredients in all its recipes. It has branches in Souq Al Bahar, Dukkan Al Manzil and Marina Promenade. Visit www.bakerandspiceme.com for more details.
4. Scrumptious cupcakes They make delicious cupcakes from organic free-range eggs, real butter and Swiss chocolate. See www.scrumptiousdubai.com.
5. The Farm This ‘destination’ restaurant off Emirates Road, sources fresh produce from local farms. See www.thefarmdubai.com for details.
6. Slices This is an all-organic food station in Abu Dhabi, offering wholesome dishes. Ground floor of Al Mamoura Building B. www.slices.ae.
DID YOU KNOW…? The Environmental Working Group (EWG) suggests you can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce. The Shopper’s Guide to Pesticides produce a wallet-sized list, which can be downloaded at www.foodnews.org. Though the list was compiled in the US, it’s also relevant for use here.
WHAT TO BUY ORGANIC
Apples Celery Strawberries Peaches Spinach Peppers Yoghurt Milk Chicken Eggs
Almost everyday we observe
people complaining about feeling tired. Most of these complains arise post lunch
where people feel physically and emotionally zapped.
Unfortunately, leading a hectic life has become a natural part of
life, thus, many people cannot afford to be tired. The challenge, therefore, is
to maintain health and vitality, which can only be done by preserving the energy we have and be
sure that it isn't squandered by situations and behaviours that will ultimately
present a challenge to our functionality. Though we are conditioned to expect
such vitality to decline with age, there is much you can do to slow that decline
by preserving your vital energy reserves.
Ways to increase energy levels
Bananas and watermelon These
revive energy as fast as sugary sweets do. In fact, ripe bananas rate almost as
high as table sugar on the energy-upping index. However, unlike sugar, fresh
fruit gives you a stamina boost plus the
nutritional benefits of fibre, vitamins and minerals. An added bonus is that
there's no food quite as portable as a banana. Since watermelon can be a bit
messy to eat at your desk, cut some into chunks the night before and stash in a
plastic container. (Dates, mangoes, papaya and pineapple also rank high on the
energy-revving scale.)
Carrots and
potatoes Just like sugary snacks and soft drinks, carrots and
potatoes can up your blood sugar to an all-time high. Unlike junk food, they
provide a host of important nutrients (such as vitamins A and C, folic acid and
potassium) along with that energy blast. Keep a bag of baby carrots in your desk
drawer and you'll be less likely to make an afternoon trip to the vending
machine.
Cornflakes and shredded wheat
Even without adding sugar, wholesome cereals such as muesli, corn
flakes, instant oatmeal, puffed rice top the list of breakfast foods that
provide quick energy. This morning meal tends to be digested slowly, which means
that blood sugar levels stay stable.
Water If you're not drinking at least 10 to
15 cups of water a day, especially in warm weather or if you work out regularly,
you're setting yourself up for dehydration. Don't wait until you feel thirsty
because at that point, your body is already suffering. Make a habit of setting a
full glass of water on your desk all day long. Drinking nimbu paani is a healthy
way to replenish nutrients that are lost after a workout.
Managing your energy budget When you take
the time to consciously rest, relax, meditate and eat well, you are preserving
what vital energy you already have and are also taking the opportunity to
cultivate more. This is of paramount importance to your quality of life, level
of immunity and your physical and mental stamina. It is recommended you meditate
at least 20 to 25 minutes daily. Make sure that you sleep for at least seven
hours everyday. Try and squeeze in a quick a 15 to 20 minute power nap during
the day to help you fight fatigue and low energy. One should also try and
stretch for 10 minutes twice a day. When we stretch, we're actually contracting
and relaxing our muscles, thus preventing any kind of muscle stiffness. This
practice will allow blood to flow freely throughout the body thus giving us
energy in minutes. Gently stretch your toes, legs, arms, shoulders, and neck.
Make sure you do not have any medical conditions that can cause fatigue. These
include low thyroid function, low haemoglobin levels, and a range of other
ailments, which can be determined by blood tests. Go for a complete body check-
up at least once in two years.
Deepshikha Agarwal, Dietician and Sports
Nutritionist
