Tips from an International Dietitian on Summer Cooking

According to Cara Rosenbloom, spokesperson for the Dietitians of Canada, “There are many ways of cooking food without using the oven in the hot summer days”. Using oven in hot summer days, may increase the heat inside the home and make it difficult for you to stand in the kitchen and cook. There are few other kitchen appliances and electronics, which can do the same job as an oven, and can keep the kitchen cool as well. Here are some:

Grill: It is one of the most convenient appliance which you can use to cook almost anything. The electric grills also don’t produce much heat inside the home. You can use grills to cook beef, marinated flank steak, thin cuts of meat, and much more with satisfying results.

Slow cooker: A slow cooker is the best option to cook food in hot summer days, as the right temperature of the cooker prevents the food from burning and food also retains moisture and softness. It is also great for batch cooking. You can easily cook pulled pork, bone-in turkey breast and many other foods using a slow cooker.

Stovetop: It is considered as the best heat diffuser and is an alternate solution for oven. Moreover, it hardly gets warm except directly under the cooking vessel and is safe to use. Stovetop can be used to cook salmon, vermicelli, hard-boiled eggs, etc.

Griddle: It can be used to make all kinds of food and it won’t heat up your kitchen nearly as much as the stovetop. Cooking on the griddle is a good option to have fun with cooking healthy, dietetics and quick. You can easily whip up biscuits, pancakes, tortillas or pitas on griddle.

Other small appliances: Blender, peeler, etc. are some other small gadgets which you can use while cooking on extremely hot days. You can make cold smoothies and puree cold soups using blender. Make carrot ribbons or delicious salads for dinner using a peeler.

These were some alternative cooking options of using the oven suggested by Cara Rosenbloom. Aren’t these fantastic? Now, you can easily beat the heat while cooking in the summertime.

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Food Hypersensitivity in Children

Food hypersensitivity, also known as food allergy is an abnormal immunological reaction of the body to certain food items. This abnormal immunological reaction is repeatable, which means that every time the food is consumed you face the same allergy. There are two different types of reaction: IgE allergic reactions and Non-IgE allergic reactions.

IgE mediated allergic reactions: This reaction contains an antibody, called IgE, that circulates in the blood. It can be detected by analysing an allergy history accompanied with a blood test or skin-prick test. When going under skin prick tests, a drop of the alleged food is placed on the skin and pricked. Rashes, hives, asthma, vomiting and swelling are some common symptoms of IgE reactions. The most dangerous reaction, known as anaphylaxis, can result in cardiac or respiratory failure. In some rare cases, IgE allergic reactions can be life-threatening. It is estimated that 2% - 4% of 1-3-year-old kids suffer from food hypersensitivity.

Non-IgE mediated allergic reactions: This reaction develops more slowly, say about 2 hours up to a couple of days. There is no blood test or skin prick test available to aid diagnosis IgE mediated allergic reactions. The finding of the reaction is reliant by taking an allergy focused history along with an elimination food diet that leads to symptom improvement. Eczema, diarrhoea, vomiting, abdominal pain, constipation and faltering growth, and redness around the anus are some symptoms of non-IgE reactions.

There is a varied range of food items that could be allergic for kids. The most common ones are: milk, peanuts, cereals containing shellfish, gluten, fish and soybeans, eggs and tree nuts. Sometimes kids also have food allergic reactions to lupin, sesame and kiwi.

The best way to handle the food hypersensitivity / food allergy is to avoid the food, which is causing the allergy. Some kids with food allergies will need to eliminate the food completely. Others may be able to tolerate small quantity of the food they are allergic to. However, it is must that you discuss the eliminated diet with an adequately qualified healthcare professional. Incorrect avoidance of food diet can cause major nutritional consequences.

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Carbohydrates as Fuel for Exercise

Carbohydrate is the prime resource for almost all types of exercise, mainly for high intensity activity. It is also considered as the most vital nutrient for athletic performance and is the preferred fuel for working muscles. Our body runs with a balance of fat, carbohydrate, and protein, but carbohydrate is the main source of energy for athletes. Carbohydrate provides energy for muscle contractions and brain function. It also acts as a substitute energy source for protein being used as energy. According to Health Canada's "Guide for Nutrition", 55% of the total energy in our food should come from carbohydrates and for athletes, it should be 60% to 70% of total energy be comprised of carbohydrates.

Without adequate carbohydrates the body is forced to depend more on fat and protein from the muscles, which are less effective energy-producing fuels. This may affect the athletic performance and the quality of training. For athletes, both carbohydrate food and fluid intake are important to sustain optimal energy levels and to maintain muscle glycogen. An athlete’s carbohydrate requirement before, during and after exercise depend on a number of factors, such as type, intensity and duration of exercise, body composition goals, environmental conditions and performance goals.

Carbohydrate consumption before exercise helps in increasing the glucose levels as well as glycogen stores in the liver and muscle. The intake of carbohydrate during exercise can benefit the performance, both through effects on the muscles and the brain/central nervous system. Carbohydrate ingestion after exercise is important for optimal retrieval of glycogen stores. Athletic performance is always dependent upon the capacity to retrieve from one session and continue to the next session. Partial or slow recovery of muscle glycogen can result in reduced ability to exercise well and gives a feeling of fatigue.

In conclusion, carbohydrate produces the fastest energy in the body. However, choosing the best resource is equally important. Some of the best resources of carbohydrate includes, whole grain, cereals, legumes, fruit, starchy vegetables, etc.  Athletes’ needs to consume more carbohydrates as compared to an average person to proper fuel and recover.

To know more about which nutrient may suit and work for you, join Shaw Academy’s online Sports Nutrition program by clicking here. To know more about Shaw Academy Reviews, subscribe to their YouTube channel.

Whole Grains for Good Health

Are you aware about the benefits of eating whole grains? Do you know that whole grains can make us live longer? According to a research conducted by the Harvard School of Public Health, whole grains (brown rice, whole grain pasta, whole oats, etc.) could help protect against cancer and cardiovascular disease. The research further revealed that the people who eat about 4 – 5 servings of whole grains in a day live longer than those who eat little or no whole grains.

The research was based on the findings conducted in the United Kingdom, the United States and Scandinavian countries during 1970 – 2010. The researchers examined the health records of almost 786,000 people and stated that, people who consumed about 70 g of whole grains a day had a 23% lower risk of heart disease, and a 20% lower risk of death from cancer, a 22% lower danger of all cause death, compared to people who ate no whole grains.

As per Dr. Qi Sun, the study’s lead author, the Harvard University, “the study further supported present dietary guidelines recommend that at least three daily servings or 48 g of whole grains to improve long-term health”. Other than heart and cancer disease, whole grains reduce the risk of stroke and Type 2 diabetes and helps in maintaining blood pressure and weight as well.

The study further revealed that, increasing a daily serving of whole grains, which is about 16 g, reduce the death rate due to cancer by 9%. It is also suggested to include 6 - 8 servings of whole grain per day in our food. Some of the best sources of whole grains are: steel-cut oats, barley, brown rice, millet, whole grain bread, etc.

Though, the research is not supported when compared with past study data as the past records didn’t confirm any consistent definition of whole grains in terms of good health. Due to this, researcher’s may extend the research to validate the theory about whole grains.

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How Hydration Affects Performance

One of the essential feature of a healthy nutrition program is hydration. Hydration involves providing the body with enough water to function and to prevent from consequent injuries. It’s recommended for athletes to hydrate while exercising, to restore the fluids lost through sweat. We all know that our body is made up of approximately 60% of water. Water regulates blood volume, controls body temperature and is involved in muscle contractions. Even a mild dehydration can seriously impact the athletic performance. There are many benefits of keeping the body hydrated while exercising, such as:

Fluid helps to control body temperature: When the body temperature increases above normal, it can affect the body’s energy systems. This interference, as a result, negatively impacts both performance and recovery.

Fluid helps to regulate blood pressure: Controlled blood pressure regularizes heart rate and, hence, manages body stress during physical activity and recovery. Extreme stress can lead to inflammation and interfere performance.

Fluid helps in the movement of vital energy nutrients: Important nutrients like carbohydrate, fats, protein, and other supporting nutrients that supply energy to the body are all transported by water in the body. Moreover, water helps to remove the metabolic waste from the body that is produced during intense exercise.

Whether you’re a professional sportsperson or a recreational exerciser, it’s essential to ensure you get the best amount of fluid before, during, and after workout. If you’re not appropriately hydrated, your body can’t perform at its top level. You may experience dizziness, vomiting, muscle cramps, and fast heartbeat.

There is no fix rule for how much fluid to take while workout. However, according to the American Council on Exercise, “drink 18 to 20 ounces of water before you start exercising; drink 8 ounces of water 15 to 20 minutes before you start exercising and drink 10 ounces of water no more than 30 minutes after you work out”. As with diet plans, a hydration procedure should be consistently followed for best results.

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Feeding Problems in Newborns

Most of the babies suckle well soon after the birth. However, some babies take a very long time to finish a feed or feed with varying degrees of difficulty. According to a study, “Feeding problems are estimated to occur in up to 25% of normally developing babies and in up to 35% of babies with neurodevelopmental disabilities”. Feeding problem can be termed as the failure or rejection to eat few food items.

Problems with feeding may lead to various health issues, such as negative nutrition, psychological and developmental sequelae. So, early recognition and management of feeding difficulty is very important. Some of the symptoms of this are, difficulty sucking, vomiting, fever, lethargy, partial to total food refusal, multiple food dislikes, etc.

Some babies feed poorly because of many reasons. Mouth ulcer, a fungal infection is one of the reasons of difficult feeding that appears as plaques or white patches on the tongue, roof of the mouth or the lips and inside of the cheeks. This can be treated with an anti-fungal gel. Apply the gel on the affected area after each feed.

Some babies are born with a gap, called as a cleft palate in the roof of the mouth. This can be easily seen when your baby is crying or opens the mouth wide. This may cause milk to enter the nose when your baby is trying to suck and cause blocking. Premature babies also find difficulty in coordinating the suck-swallow-breathe actions. However, this improves as the baby gets older and with more feedings.

Infants with feeding problems may also be at risk for chronic lung disease, dehydration and aspiration. If you find the feeding problem symptoms in your baby, consult with the doctor immediately. Treatment varies greatly depending on the cause of the feeding problems. Some of the common treatment options are, nutritional changes, individualized feeding therapy, postural or positioning changes, mouth exercises, medications, etc.

If the feeding issues are recognized on time, the prognosis is generally favorable and is usually resolved with no long-term health effect.  If not, however, it can lead to many problems, including slow physical and mental development, learning disorders, and more. 

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Are You a Health Food Junkie?

You must have heard about obesity and about the different ways to overcome it by eating healthier. However, when the urge for eating healthy becomes a mental obsession, you might develop Orthorexia Nervosa - a fixation on righteous eating.

Orthorexia nervosa is a term discovered by Dr. Steven Bratman, an American physician in 1996 to define a few of his patients who took healthy eating to an extreme. Orthorexia nervosa is an eating disorder characterized by excessive obsession with eating food believed to be healthy. It restricts food that is not healthy, clean, or wholesome to the level of rigidity. Food items with artificial flavors, colors, or additives, animal or dairy products, added sugar or salt, unhealthy fats, and genetic modifications are obsessively avoided. People suffering from orthorexia ate fixated on the healthy diet rather than an ideal weight. They only eat foods that give them a feeling of being healthy and well.

Orthorexia nervosa symptoms are serious, long-lasting, and go beyond a lifestyle choice. The symptoms of Orthorexia nervosa may include:

• Possessed concern over the relationship between food selections and health issues.

• Extreme avoidance of foods because of health concerns and food allergies.

• Obsessive worry over how food is prepared, specifically the washing of food or utensils.

• Avoiding people who have different opinions about eating healthy food.

• High consumption of supplements, herbal remedies or probiotics.

• Serious thinking about people who do not maintain a healthy diet, etc.

Orthorexia nervosa can result in strictly reduced interest in all other interests and activities until relationships become weakened because the person suffering from orthorexia believes he/she is superior to others. Developing an obsession with healthy food may cause a limit of calories because available food isn’t considered to be good enough. Orthorexia nervosa can lead to malnutrition, weight loss, and restrictive caloric intake. This may cause cardiac complications.

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