To Nuke or Not to Nuke? Should You Microwave Your Food?

As a child of the ‘80s, I clearly remember the day my parents brought home our first microwave oven. We were lead to believe that, one day, everything from cupcakes to pot roast would breezily be cooked in the microwave while Mom enjoyed all her newfound free time.
What a difference a couple decades makes. Microwaves have since morphed from a space-age technology into a ho-hum appliance that reheats leftovers or zaps our lunch in under a minute. According to the USDA, over 90% of American homes have one, yet few kitchen appliances seem to evoke as strong and visceral a reaction. Why the controversy?
The secret behind your microwave is a device called a magnetron, which converts the electricity from your outlet into very short radio waves, which is a form of electromagnetic radiation. These waves cause the water molecules in food to vibrate, and it’s these vibrations that produce the heat that cooks the food. This use of “radiation” is the key sticking point in some circles when it comes to the impact on your health. As I see it, the question of “To nuke … or not to nuke?” really boils down to two different questions, which I’ve tackled here.

Question: Are microwaves “bad” for food?

Answer: It’s not worse than some other common cooking methods. While the Internet is teeming with articles that talk about how microwaves deactivate enzymes or destroy antioxidants, the truth is that many cooking methods do that, particularly boiling or pressure-cooking foods for long periods of time. Take broccoli, one of Dr. Oz’s favorite superfoods. A 2003 study examined this cruciferous cancer fighter and found that microwaving, boiling, and high pressure-cooking for long periods of time all slashed the flavonoid content, while steaming was best at keeping the nutrients intact. A 2009 study considered a wider group of veggies, subjecting 20 vegetables to a variety of cooking methods and then measuring antioxidant activity. Their conclusion? The vegetables actually varied widely in how much antioxidant activity they preserved – but a key finding was that shorter cooking time, using minimal water, is one of the best ways to retain nutrients. That study concluded that microwaving – because it shortens cooking time – actually preserved antioxidant capacity better than boiling and pressure-cooking in many cases. The authors quipped: “In short, water is not the cook’s best friend when it comes to preparing vegetables”.

Question: Are microwaves “bad” for you?

Answer: Microwaves are tightly regulated by the FDA in terms of emissions. The key is to be sure to use microwave-safe containers, such as glass and ceramics, and to avoid plastics, metal and aluminum. Microwaving your food in improper containers could possibly cause potentially harmful chemicals to leach from the container into your food, or in some cases (such as aluminum), cause sparks or fire.
If you are following a lifestyle where you are trying to limit all types of environmental radiation, then microwaves can be considered alongside laptops, cell phones, tablets, and other sources that have become common in American homes and lives (another dramatic change since the 1980s).
Ultimately, whether you choose to nuke your food is a personal choice. You may find its convenience a lifesaver, and a key appliance in helping you to eat a variety of healthy foods despite a hectic lifestyle. Or you may base your choice as much on philosophical or emotional reasons as science – like many other decisions we make about our food and our health every day.
If you do choose to use one, here are my six easy steps to guide you toward your highest level of health.

1. Start with high-quality whole foods (fresh or frozen)
2. Use microwave-safe containers (glass and ceramic).
3. Prepare foods using minimal water and cooking times to preserve nutrients.
4. Include several servings of fresh fruits and vegetables in your diet every day as well. (Buying produce in season and at local farmers markets when possible makes it both affordable and delicious).
5. Stand several feet away while you are cooking your food.
6. Be sure there are no cracks, and that the door and hinges all work properly.

© Text: blog.doctoroz.com

Smart tips to eat a well-balanced diet all the time

As much as I wish we could eat a well-balanced diet all the time, I understand that sticking to healthy food choices on a daily basis can be a challenge. You have to attend the office happy hour, the block BBQ, a birthday dinner or a retirement party. Bottom line: There will always be temptation, and it’s okay to give in once in a while.

Part of rebooting your body is learning to eat in moderation. For example, go ahead and have a slice of birthday cake, but then make the conscious and healthy choice to follow it up with more nutritious foods the next day. Remember that what you eat will support and fuel your body. If you are eating foods rich in sugar, like birthday cake, chances are you will experience a severe crash in energy. Maybe eat just half a slice of cake or take just a bite. Another alternative: Fill your plate with low-fat cheeses and crackers or veggies and hummus to sustain energy for a longer amount of time.

Eating healthy means enjoying a broad variety of foods with a mix of carbs, protein and fat. As you continue your journey to a healthier, happier you, here are some wellness tips to keep in your back pocket.


Stay hydrated. Always drink before, during and after physical activity.
Water helps you feel satisfied, flushes your system and keeps you hydrated, but it’s not the only source you can use for hydration. Fruits have liquid which support hydration. Try oranges, watermelon and apples. In addition to hydration, they can help keep you full longer.

Fill your plate with all foods. 
In order to ensure your nutrients are coming from food sources, at every meal, fill your plate with fruits and/or vegetables, a protein source (preferably a lean protein), and complex carbohydrates such as whole grains and legumes. For example, lunch can be a chicken quinoa salad with the dressing on the side. An option for dinner can be steamed fish with kale and a side of bulgur.

Eat your colors.
Vegetables and fruits are packed with the essential nutrients we need on a daily basis. Filling your plate with colorful choices within your caloric count will help you get the most out of your reboot. From fiber to antioxidants, a plate full of colors – red, orange, green, yellow, blue and purple – is truly the easiest way to get the healthy nourishment you need. 

Pack portable snacks.
You never know when in-between-meal hunger will strike. So keep portable non-perishable protein-rich and carbohydrate-containing foods in places like your purse, gym bag, glove compartment of your car, office drawer or briefcase. By doing this, you will avoid the temptation to select chips from the vending machine or other unhealthy snacks. Dried plums, nuts and turkey jerky are all great options.

Hats off to you for rebooting your body and dedicating yourself to happier, healthier you!

Text: © blog.doctoroz.com

 

Eat Right for Your Metabolism Type

Not only is food powerful medicine that can heal the body, it can also accelerate your metabolism. But here’s the key: The food you choose must be dictated by your own unique metabolism. Groundbreaking research shows that just as you’re born with a specific blood or body type, you’re also blessed with a specific metabolic type. This means the same foods that keep you looking trim and beautiful could make someone else gain weight and look puffy or tired.

There are three general metabolic types – A, B, and C – listed below. Each requires a unique meal breakdown based on different amounts of protein, fats and carbs. Of course, all of these general meal breakdowns should include an array of colorful fruits and vegetables.

Metabolic Type A

If you’re a Type A, you love salty food, such as potato chips, and are also prone to anxiety. What you probably don’t realize is that frequent bouts of anxiety may actually be caused by your body’s reaction to eating salty or fatty foods. As a Type A, you also have a strong appetite, experience fatigue often, are talkative, and possess an outgoing personality.

• Strong appetite
• Crave fatty, salty foods
• Fatigue and anxiety
• Talkative, outgoing

How to Eat:
If you’re type A, you burn proteins and fats much more efficiently than you burn carbs. The salty, fatty food cravings you experience stem from your body’s need  for protein. At mealtime, your plate should be comprised mainly of protein and breakdown as following:

• 50% protein
• 30% fats
• 20% carbohydrates

Choose lean cuts of protein that are dark in color such as beef, dark meat chicken or turkey, and fish such as tuna or salmon. These dark-colored foods are high in purine, a substance in the body that protects and nourishes blood vessels.

Go for dairy that contains fat. That’s right! Type A’s should eat whole-fat cheese, cream, 2% milk and eggs. These items are better for you than low- or no-fat dairy products loaded with sugar. Remember, full fats are not hydrogenated or trans fats found in processed foods such as chips and cookies. Those nasty items are to be avoided no matter what your metabolic type.

Eat a variety of fruits and vegetables, but steer clear of too many refined and starchy ones. These are sugar-laden and will actually add to your anxiety. Instead of white potatoes or white bread, reach for whole grains such as oatmeal and whole-wheat pasta.

Metabolic Type B

If you’re a Type B, you have a strong penchant for sweets – candy, ice cream, cookies, cake, you name it. Your body is actually crying out for healthy carbs, but you’re craving sugar instead. As a Type B, you also possess a relatively weak appetite, are sensitive, driven, organized, sometimes stressed, have a caffeine dependency, and may also struggle with your weight.

• Weak appetite
• Crave sweets
• Sensitive
• Ambitious, organized, stressed
• Dependent on caffeine
• Struggle with weight

How to Eat:
If you’re Type B, you do best on a low-fat, relatively low-protein diet that includes mainly good carbs, plenty of fruits and vegetables, and whole grains. Your mealtime plate should contain:

• 70% carbs
• 20% protein
• 10% fats

Hurrah for Type B’s! You get to eat mainly carb-based meals. However, you must eat whole grains: barley, brown rice, and whole wheat bread etc.
Be aware that you need low-protein as opposed to no-protein. Choose low-purine proteins that are light and lean: white-meat poultry, white fish, such as cod or flounder, and plant-based proteins including lentils and chickpeas.

Eat low-fat forms of dairy such as cheese, yogurt and milk.

To reduce your dependency on caffeine, start by cutting down on coffee or black tea, and substitute with green tea.

Metabolic Type C
 
If you are unable to determine whether you’re are a Type A or B and like both sweet and salty foods equally, you’re probably a Type C. Type C’s are mixed types who have fluctuating appetites, can experience fatigue, anxiety and nervousness, may suffer aches and pains, and have little trouble with weight control.

• Fluctuating/unpredictable appetite
• Crave sweet and salty foods
• Fatigue
• Anxious, nervous
• May suffer aches and pains
• Little trouble with weight control

How to Eat:
Type C’s have the ability to metabolize proteins, fats and carbs equally, which is why you crave both salty and sweet foods. Your mealtime plate should be divided into thirds:

• 33% protein
• 33% fats
• 33% carbs

As a Type C, you’re allowed to put the most fats on your plate. Choose a mixture of low- and full-fat foods such as low-fat cheese, yogurt, olive oil, etc.
Mix and match dark and light proteins as well: light and dark meat poultry, beef, salmon, cod, kidney beans, soy, etc.

The last portion of your plate should contain good carbs, including various whole grains and healthy starchy vegetables: 100% whole-wheat breads and cereals, sweet potatoes, bananas, etc.

Text: © doctoroz.com

Health benefits of Cereal

© HealthTimesBlog.

Cereals used for human consumption belong to the grass family and are seeds of matured plants, in which nature has stored the elements for germination and growth of germs like starch, fat, protein, organic mineral salts and vitamins. They are rich in complex carbohydrates that provide lots of energy, lower blood cholesterol levels, maintain blood sugar levels, help prevent cancer, constipation, colon disorders, heart diseases, and are also enriched with proteins, fats, lipids, minerals, vitamins, enzymes, niacin, iron, riboflavin and thiamine. Most of the cereals, especially barley, oats, and wheat have abundant fibre. Breakfast cereal is packaged breakfast food, that is consumed cold or mixed with milk or water; often fruits are added for extra nutrition and taste. Cornflakes, porridges, and oatmeals are the best examples of breakfast cereal. The most familiar grains used for making breakfast cereals include rice, maize, corn, ragi, bajra, wheat, barley, sorghum, Italian millets and oats.

Nutritionists recommend including grains in diet, but it’s the whole grain that comes with the health benefits. Wholegrain should be a part of all meals, filling about a third of the plate. They come in two forms – refined or unrefined. Whole grains are unrefined and whole, while the refined grains are stripped of their outer bran coating and inner germ during the milling process. These would be white rice, white bread and white pasta. Bran cereals feature the benefit of maximizing the grams of fiber per each serving. Eating all bran cereal will make one feel more full, not only in the short term, but also extending to a couple of hours thereafter. This longer state of feeling sated may just have something to do with all bran cereal’s lower glycemic index. All bran cereal has also been found to reduce the likelihood of weight gain for both men over 40 as well as women in the age range of 38 to 63. These cereals help in managing your weight and reduce risk of obesity or other chronic diseases such as type 2 diabetes and heart disease. Dietary fiber, as contained in a high-fiber cereal, help lose weight because it is slow to digest and one feels less hungry. Cereal can also support weight control if consumed as part of a healthy meal or snack with fruits, fat-free yogurt or milk. The extra fiber from fruit and protein from dairy products can decrease hunger.