Nutrition Secrets 2

Eat healthy!

Stay healthy!

Be Happy!

Nutrition Secrets Jan-Mar 2016, Issue 2

New Years Resolutions Carob Vegan Lifestyle

Page 2

Nutrition Secrets Founder, author, creator, writer, editor:

Candida Khan The information in this magazine is general. It should not be used against or to substitute any health professional’s advice. This magazine is not liable for injury, loss or damage caused by this information.

Extra effort has been made to ensure that information is up to date and accurate.

Jan-Mar 2016, Issue 2

Nutrition Secrets will be published 4 times a year. It will be offered online. Contents are copyright.

Jan-Mar 2016, Issue 2

Page 3

Inside this issue: New Years Resolutions………………………………………………………....6 Types of vegetarians

gives a brief background on the different types of

vegetarians..……………………………………………………………………………………....4

Benefits of having a vegetarian diet………………………..……….14 Carob looks at the supplement for chocolate……………………………..……...…….18 Vegan Lifestyle

discusses the diet of a vegan and the difficulties in keeping up

with the lifestyle…………………………………………………………………………..……..24

Rich Protein Sources in the Diet ……………………...……………...26 Tofu Recipe ……………………………………………………………………….……28

Fun Facts Page …………………………………………………………………….30 Healthy Menu this page gives an example of a healthy menu for one day……32

Background:

Passion:

Born in the Caribbean island

My passion for n

of Trinidad and Tobago. Fell

health and welln

in love with nutrition, health

when I was doing

and wellness.

suddenly realised

important the d Education: BSc Human Nutrition and Dietetics Diploma in Institutional and Community Dietetics and Nutrition Pursuing Masters Nutrition

health and welln body and it was

that I started a F

page called ‘Nutr

After that, I was

start Nutrition S magazine.

Nutrition Secrets:

nutrition,

Born in the Month of September

ness grew

2013, Nutrition Secrets

g my BSc. I

facebook page came to life. Soon

d how

after, it was spread to

diet is to

Instagram, twitter, pinterest

ness of the

and tumblr. In 2015, a group

through this

was then made on facebook and

Facebook

soon after, a magazine was

rition Secrets’.

launched on October 1st, 2015.

s inspired to

This magazine will be issued

Secrets online

every 3 months.

New Y Resolu

Years utions

Are you making New Years Resolutions this year? Here are the top ranking resolutions for the new year (Statistic Brain Research Institute 2015): Rank Top 10 New Years resolutions for 2015 1 2

Lose Weight Getting Organized

3

Spend Less, Save More

4

Enjoy Life to the Fullest

5

Staying Fit and Healthy

6

Learn Something Exciting

7 8

Quit Smoking Help Others in Their Dreams

9 10

Fall in Love Spend More Time with Family

Statistical information was found for the US, but not for Trinidad, but we can still compare:

1) 45% of persons usually make New Year’s Resolutions 2) 17% of persons infrequently make New Year’s Resolutions 3) 38% of persons absolutely never make New Year’s Resolutions 4) 49% of persons have no success

People who make new years resolutions are found to be 10 times more likely to attain their goals than people who don’t make resolutions. Only 75% of persons who make resolutions keep them for the first week of the new year.

What are your New Years Resolutions ?

of

Vegans are vegetarians who do not consume any animal products such as chicken, egg, fish or by products from animals such as milk or cheese.

Pesco-Vegetarians are vegetarians who consume fish, but not meat such as chicken, beef, lamb.

Lacto-Vegetarians are vegetarians whose diet excludes meat such as chicken, fish, eggs, however, dairy products such as milk, yoghurt and cheese are consumed.

Lacto-ovo Vegetarians are vegetarians who consume eggs, milk, cheese, yogurt or foods that have these ingredients except for chicken, fish or meat products.

Pollo/Semi Vegetarians are vegetarians who consume chicken and turkey, but do not consume red meat such as beef. Sometimes fish can also be avoided.

A vegetarian diet focuses on plants for food. These includ seeds and nuts. There is no single type of vegetarian diet following groups:









lower risk of obesity, coronary heart disease (which ca tus and some forms of cancer.

Have a lower body weight - one study carried out by C eating meat will carry on putting on more weight over over to vegetarianism. The study found that vegans pu vegetarians and meat eaters. The study looked at 22,0

Have better cholesterol levels - scientists at the Unive that a vegetarian diet made up of specific plant foods The study, published in the July 23 issue of the Journa of known cholesterol-lowering, vegetarian foods to a s

lower risk of becoming obese, developing diabetes, ca and diseases reduce one´s life expectancy

de fruits, vegetables, dried beans and peas, grains, t. Instead, vegetarian eating patterns usually fall into the

auses heart attack), high blood pressure, diabetes melli-

Cancer Research UK, found that those who continue r a five year period, compared to those who switched ut on even less weight as they get older, compared to 000 meat eaters, fish eaters, vegetarians, and vegans.3

rsity of Toronto and St. Michael's Hospital demonstrated can lower cholesterol as effectively as a drug treatment. al of the American Medical Association, compared a diet standard cholesterol-reducing drug called lovastatin.4

ancer and cardiovascular diseases. All these conditions

The United State Agriculture (USDA Guide Pyramid tha to 4 servings of servings of vegeta reduce the r communicab

es Department of A) created a Food at recommends 2 fruit and 3 to 5 ables per day. To risk of nonble diseases

Carob

Where does it come

Have you ever heard of Carob? It can be used as a replacement for chocolate for those who do not include milk in their diet.

When looking at the nutrient facts for carob, it can be found that no animal products are used in the manufacturing process, it can be used as the vegan chocolate. There are many different types of vegetarians.

Vegans are persons who do not consume anything from the Foods from Animals Group in the 6 Caribbean Food Groups.

Carob comes fro evergreen tree also siliqua. It comes fro tree has many leave which is where the pod on the tree has similar to chocolate. grown in most cou dry areas.

A fun fact about carob is that a study has labelled the carob pods as part of the staples food group.

The pods of carob was found to contain 45% carbohydrates, 3%protein and trace amounts of fat (Avallone R, Plessi M, Brald M, Monzani A, 1977).

The leaves are da leathery. The tree b after six to eight ye easily bear 100 po by its twelfth year, in of 200 to 250 poun grows older. It can c 100 years. The po and can be up to a f Benefits of Carob 



Definition of Carob Carob is an extract from the carob bean and is commonly used as a substitute for chocolate. It comes in a brown floury powder or bar.





Carob contain tannins, which a Weight loss c including carob i Carob is a rich helps to keep bo with other proces Helps to control ar, to assist in a

e from?

om a Mediterranean o known as Ceratonia om the pea family. The es and large, dark, pods carob comes from. The s a sweet flavour that is . The carob tree can be untries, usually in mild,

ark green, glossy, and bears fruit (carob pods) ears of growth, and can ounds of pods per year ncreasing to an average nds annually as the tree continue to bear fruit for ods are reddish-brown foot long.

ns chemicals called aid with digestion. can be assisted by in your diet. source of calcium. This ones healthy and helps sses in the body. the levels of blood sugsteady level of sugar in

ďƒž

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the blood.

Carob helps with lowering cholesterol levels. This helps to reduce the risk for heart disease. The dietary fibre in the pods help with preventing the absorption of bad cholesterol and helps to increase good cholesterol in the body.

Carob has powerful antioxidant properties. This means that it is able to quench reactions that can cause harm to the body. The antioxidant property comes from polyphenol.

Bar vs Powder?

It was actually found that the Carob bar has high amounts of hydrogenated oils.

This can have negative effects on the body such as having cancer starting properties as well as increasing the risk for heart disease and many other conditions.

Carob powder is more beneficial in its natural form, but it is not consumed this way as often as it should be. The powder is lower in fat, sugar and calories.

Products are normally made with high amounts of fat and sugar. Always look at the nutrition facts label to compare fat and sugar content when purchasing any of these products.

Carob vs Chocolate Carob is frequently used as a chocolate substitute in baking and in sweets, although it is not from the same plant. Harvested from bean-shaped pods, this sweet food is grown around the world, according to Purdue University. Carob is commonly made into carob flour, which is similar in appearance and texture to cocoa. Whole pods are sometimes processed to make a syrup used in commercially produced foods, including baked goods, carob chips, ice cream and carob-covered fruits such as raisins. It is naturally sweet and therefore needs less sugar and added fat. The tree is richer in calcium and has less calories. It is also caffeine free in its natural state.

Chocolate is very popular and is associated with pleasure, happiness and holidays.

There are many different types of chocolate. The healthiest is the dark chocolate. This is because it is richer in the cocoa and has antioxidants, dietary fibre and weight control properties. This is more bitter, but has less added sugar and more beneficial health properties. Chocolate also contains caffeine, but in small amounts.

The white chocolate is the most unhealthy out of all the chocolates. This is because there are high amounts of added sugar and

fat. This can do mor

When comparing n large amount of calc cocoa. Cocoa, how in terms of iron, m manganese and f reduce free radical d

What’s the better c which ever you pr carob has differen sensitive to caffein chocolate, have car in flavonoids may h benefits in helpin insulin sensitivity, a The aim is to keep look at the sugar, fa Dosage

According to source of carob is depend factors. This inclu health, purpose an not enough scientific an appropriate rang is important to no products are necess recommended is th

re harm than good.

nutrients, carob has a cium when compared to wever has an advantage magnesium, copper, and flavanols that helps to damage.

choice? You can have refer. Both cocoa and nt benefits. If you are ne or the ingredients in rob. Dark chocolate, rich have a few extra health ng with hypertension, and immune response. reading the labels and at, and caloric content.

es, the appropriate dose dant on many different udes the user's age, nd conditions. There is c research to determine ge of doses for carob. It ote that not all natural sarily safe. What can be hat the instructions for

use that is added to the label of products should be followed. Consulting your pharmacist or physician or other healthcare professional before use is recommended.

Healthy tips to include carob in the diet

1. Include carob powder with cereals 2. Have a small piece of carob bar as a snack 3. Blend carob powder in smoothies 4. Use carob powder as tea

This article is based on an interview with Mona Campus, Jamaica. Her name is Va Question: What transition did you go through to become vegan?

Answer: The transition period to becoming a vegan vegetarian started in Question: How long have you been on a vegan diet?

Answer: Hi Candida! I am a lover of food! I have been a vegan vegetarian for approximately

two

years

and

eight

2010 when I first became a lacto-ovo vegetarian. My diet consisted of fish, egg and milk at the time. In 2010, when a friend told me about the vegan practices of our church, I laughed at his suggestions and

months (since April 2013).

told him no way I would not stop eating

Question: Why did you become vegan?

Answer: The decision to become a vegan

period

fish and chocolate! It was a challenging

vegetarian was inclusive of my faith, my health state at the time as well as introduction to nutraceuticals through a third

year

course

"Economic

and

Medicinal Botany" undergraduate studies at the UWI Mona. This course has left an indelible impression on me!

Being a Seventh-day Adventist, I was guided in different directions. I learnt

how to create a balance diet and provide a strong support system.

indeed

but

has

been

very

rewarding! I started reading most of the labels on food items before consumption and have found natural foods to be delightful!

Question: What are some of the struggles you have with your diet?

Answer: The main struggle that I have experienced is the financial constraints in maintaining this diet. Currently, I am a

student and my form of income is limited.

Another issue is eating out at restaurants, functions or even at relatives' homes can

a vegan student at the University of the West Indies, anessa O’Meally and she is studying MSc Nutrition. be daunting. The mind-set that vegans

published an article

only eat vegetables and starches showed

in July

that a lot prevailing.

vegetarians diet that had been very interesting to read and very

of

misconceptions

are

2009 about

encouraging. I agree that this diet must be Question: What advice would you like to

carefully planned in order to reap its bene-

leave with your fellow vegans?

fits

Answer: It is been a delight to be a vegan! I enjoy cooking with my eyes! I

I try to avoid high sugar content foods and saturated fatty acids because these items or

love the assortments of seeds, nuts, fruits

habits can compromise the health state of a

(especially ripe bananas),

vegan vegetarian.

peas and

beans, vegetables, introduction to new

A vegan diet must be properly planned to

foods like buckwheat and qunioa and

include

the versatility of food items this diet provides. My level of innovativeness

macronutrients in their correct proportions. Please ensure that you get

increased when experimenting with my

vitamin B12 through supplementation,

meals. The aim is to enjoy simple meals,

fortified cereals or have nutritional yeast

relishing fruits. My time management

in your meals. Do a comprehensive

skills improved due to the helpfulness of meal planning a day before consumption

research or consult with a nutritionist for assistance. Eating well is an important

at least mental preparation.

aspect of becoming healthy or maintaining

My secret craze as a vegan is eating carob

health. Eat healthy, live well, be content!

bars! That's my vegan alternative to chocolate!

The American

Dietetic

Association

all

the

micronutrients

and

High biological value protein foods include lamb, beef, chicken, fish, seafood, eggs. These foods are those that provide many different amino acids. They consist mostly of animal sources.

Other sources of protein comes from red beans, channah, lentils, soy, tofu, milk, nuts. These are called low biological value protein sources.

Within the diet, it is important that protein needs are met. It is much easier to meet protein needs in a nonvegetarian diet due to the variety of sources from meat for example, but in a vegetarian diet, protein intake needs more attention. It is vital that protein needs are met.

Problems associated with a low protein diet: 

Muscle wasting and Reduced growth

Lack of protein for enzymes, hormones and



chemical processes in the body  

Reduced satiety

Less building and repairing of tissue

Advantages of having a protein rich diet:  

Speeding recovery after exercise

Reducing muscle loss and Building lean muscle 

Helping you maintain a healthy weight 

Curbing hunger

Do you have tofu? Are you not sure what to do with it? Here is a simple recipe from Food Network!

Tofu is a rich source of protein for our vegetarians family.

Total Time: 30 min Prep: 15 min Cook: 15 min Yield: 4 servings

Level: Easy Ingredients 3 tablespoons vegetable oil 1 medium onion, sliced 5 cloves garlic 1 3 -inch piece ginger, peeled 1 jalapeno pepper (remove seeds for less heat) 1 14 -ounce can whole plum tomatoes 2 Japanese eggplants, cut into 3/4-inch pieces 1 teaspoon curry powder 1 14 -ounce can unsweetened coconut milk 12 ounces firm tofu, cut into 1/2-inch cubes and patted dry 3 cups spinach Kosher salt and freshly ground pepper Rice, for serving (optional) Add Checked Items To Grocery List

Directions Heat 1 tablespoon vegetable oil in a pot over medium to high heat. Add the onion and cook until softened, about 5 minutes. Meanwhile, puree the garlic, ginger, jalapeno and 1 to 2 tablespoons water in a mini food processor until a paste forms. Drain the tomatoes, reserving the juice; coarsely crush the tomatoes in a separate bowl.

Add the remaining 2 tablespoons vegetable oil and the eggplant to the pot; cook 2 minutes. Add the garlic ginger paste and cook, stirring, 2 more minutes. Add the curry powder and tomatoes (but not the juice) and cook, stirring, 1 minute. Add the tomato juice and 1 cup water and cook until slightly reduced, about 3 minutes. Add the coconut milk and tofu; simmer until the eggplant is very tender, about 5 minutes. Add the spinach and cook until wilted, about 1 minute. Season with salt and pepper.

Serve with rice, if desired.

Per serving: Calories 435; Fat 38 g (Saturated 21 g); Cholesterol 0 mg; Sodium 91 mg; Carbohydrate 17 g; Fibre 7 g; Protein 14 g

Recipe courtesy of Food Network Magazine

F

F

Peopl years re to be 10 to a

USDA created a Food Guide Pyramid that recommends 2 to 4 servings of fruit and 3 to 5 servings of There are many vegetables per different types of day. vegetarians.

It is A fun fact about carob is that a study has labelled the carob pods as part of the staples food group.

important that all vegetarians pay close attention to their protein intake.

le who make new esolutions are found 0 times more likely attain their goals.

Vegan Lifestyle. “Eating well is an important aspect of becoming healthy or maintaining health.�

Within the diet, it is important that protein needs are met. It is much easier to meet protein needs in a non-vegetarian diet due to the variety of sources from meat for example, but in a vegetarian diet, protein intake needs more attention.

Breakfast: Whole wheat roti Pumpkin and spinach Herbal Tea Snack: Fruit e.g. Orange

Lunch: Mixed beans Raw salad (cucumber, lettuce, tomatoe) Sweet potato fries Orange juice

Snack: Fruit e.g. Banana

Dinner: Vegetarian whole wheat pizza (toppings include onion, tomato, pineapple, sweet peppers) Snack: Whole wheat crackers with avocado

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