1

By: Maria Byron Panayidou

ISSUE 16 JULY - AUGUST

2011 YOUR NUTRITION UPDATE

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The information contained in this e-newsletter is for educational purposes only. The content is not intended

to substitute or replace professional medical advice, or treatment.

Please check with your physician before using any information in this booklet.

The information provided is based on recommendation and portrays the personal view of the writers.

YOUR NUTRITIONAL UPDATE / Η ΔΙΑΣΡΟΦΙΚΗ Α ΕΝΗΜΕΡΩΗ Ownership: www.diatrofologos.com Ιδιοκτηςία: www.diatrofologos.com Monthly edition Μηνιαία ζκδοςη Editor in Chief, Diligence, Creation of articles & Design: Maria Byron Panayidou Τπεφθυνη ζκδοςησ, Επιμζλεια, Δημιουργία κειμζνων & χεδιαςμόσ: Μαρία Βφρων Παναγίδου

Editorial:

My grandmother used to say to me that speech is the gift of all, but the thought of few. As I was growing up I didn’t understand the meaning of what she was saying to me. But now I can see how wise her words were.

When was the last time you thought about the power of speech? When speaking, are you always aware that we use speech to inspire, strike fear, dissuade, persuade, console, hurt, disappoint, encourage, educate, censure, exchange ideas, vent feelings, pontificate, argue, thank, threaten, ridicule, criticize, cheer, sadden, curse, brag, comfort, insult, provoke, incite, or apologize.? Before you speak, do you remind yourself that our words can express understanding, hate, love, praise, appreciation, resentment, kindness, respect, rudeness, or wisdom? How do you apply the gift of speech? Do you use it to tell jokes, spread rumours, wrench tears, recite poetry, or instill hope?

Have you ever been hurt by the remarks of others? Many have. That's why Pontianus, who was crowned Pope on July 21, 230 and reigned until 235, wrote in his Second Epistle, "The stroke of the whip maketh marks in the flesh: but the stroke of the tongue breaketh the bones. Many have fallen by the edge of the sword: but not so many as have fallen by the tongue." That's a strong commentary about the pain words can cause. But words don't have to hurt. They can soothe, uplift, and give support.

Do you realize how much power your words have to make a difference in the lives of others? Let's think about this for a moment. Suppose you encouraged two people today, motivating each of them to encourage two others tomorrow. If the process continues everyday, 128 people will have benefited by the end of the week. If it continues for two weeks, there will be 16,384 beneficiaries. What if it lasted for three weeks? There would be more than two million people benefiting from kind acts that you initiated! But let's be conservative and assume that at the end of three weeks "only" one-half of one percent of that number would benefit. If so, there would "merely" be 10,000 people better off because of your two acts of kindness. Imagine if you were kind to two different people every day! Can you begin to appreciate the enormous power you have to do well?

Of course, the reverse is also true. That is, each of our unkind acts spreads and multiplies just as quickly. Is there any wonder there is so much suffering? Isn't it obvious the world is in desperate need of our acts of kindness? Can we afford to let a single day pass without a kind word? Let's begin to make a difference today. Although we can improve the world in many ways with the gift of speech, for clarity's sake, let's focus on one issue: encouragement.

Plants need water and kids need encouragement "Save lives; save kids." writes Celeste Holm, "We live by encouragement and die without it - slowly, sadly, angrily." The number of sad and angry children is rising. So is the rate of crime. To put the brakes on crime, we need to build more lives, not more detention centres and prisons. We build lives by nurturing our children. We must encourage them every step of the way, for they become what we encourage them to be, not what we nag them to be. As they struggle to become responsible, they are sure to stumble along the way. At such times, let's remember that a word of encouragement during a failure is worth more than an hour of praise after a success. If they engage in inappropriate behaviour that requires a scolding or discipline, guide them gently. The purpose is not to instill fear, but to build confidence. As Johann Wolfgang Von Goethe wrote, "Correction does much, but encouragement does more. Encouragement after censure is as the sun after a shower."

When nurturing your children, you should begin by accepting them as they are. After doing so, you then encourage them to become more than they are. William Arthur's words seem to describe how children may feel, "Flatter me, and I may not believe you. Criticize me, and I may not like you. Ignore me, and I may not forgive you. Encourage me, and I may not forget you." We are all standing on the shoulders of others. We have reached our present station in life because of the help and encouragement we received from others. The best way to return that favour is by picking up our children and placing them on our own shoulders. The best friends children can have are parents that constantly encourage, inspire, and guide them in becoming what they wish to be. The only thing a good parent will do behind their child's back is pat it. (And the mere truth is that our children need us to give them two things: roots and wings). After all colours fade, temples crumble, empires fall, but wise words endure.

How shall we use our gift of speech then? In one word: wisely!

Διεύθυνση:

Προδρόμου 34, Έγκωμη, 2406,

Λευκωσία

Address:

34 Prodromou Street, Engomi

2406, Nicosia

Τηλέφωνο: 22456441

(Telephone)

Τηλεομοιότυπο: 22678892

(Fax)

Ηλεκτρονικό Ταχυδρομείο:

(e-mail)

Για τη Διατροφολόγο

(Μαρία Βύρων Παναγίδου):

youcandoit@diatrofologos.com

Για γενικές πληροφορίες:

info@diatrofologos.com

Για ραντεβού:

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3

Nutrition and skin

rejuvenation! 4

4 Food and thermal ease!

5 PELL-MELL: probiotics &

prebiotics, oysters, tips for

better eating

Top 10 diet myths 6

Infra Red Therm Lipolisis 7

8 Eat yourself beautiful!!!

Food safety and storage 9

9

11 Learning time

Famous quotes 12

Trout:

Fit for a King! 14

15 Recipes of the month

Inside

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It would be naive to believe that changing your nutrition is going to wipe out all your wrinkles or completely stop skin aging. But it is just as naive to think that you can eat (or neglect to eat) whatever you want without any effect on your skin. What you eat affects every organ in your body and skin is no exception. You may think that as long as you are using an expensive skin cream with a bunch of ingredients with scientific-sounding names, your skin will be properly nourished. Nothing can be further from the truth. While a skin cream may provide a number of important substances, it is never enough to ensure proper, all-round skin nutrition. Advantages of nourishing the skin from within:

1. Every cell in the human body needs dozens and dozens of nutrients and metabolites. Some, like vitamins, minerals and essential amino acids need to come from food. Others are produced by the body provided it is healthy and properly nourished. No skin cream can replace that.

2. Applying a cream with nutrients to the surface of you skin does not ensure that those nutrients actually penetrate into your skin cells. They may just "sit there" until your next shower. How much of the active ingredients actually get into your skin cells depends on the skin's condition, concentration of the ingredients, manufacturing technology and many other factors. This doesn't mean that all topical preparations are useless -- but they are often unreliable. On the other hand, when the nutrients are ingested and absorbed into your bloodstream, they are sure to be delivered to your skin cells.

3. Nutrition has some effect on the mechanisms of aging of the body as a whole. Inhibiting these mechanisms slows down the overall aging process, including the aging of the skin.

4. Nutrients and foods that benefit your skin also tend to benefit other body systems and overall health.

Limitations of nourishing the skin from within:

1. Skin aging is a combination of the mechanisms of aging innate to human physiology plus the environmental damage from sun, wind and pollution. Proper nutrition may help partly inhibit physiological aging but does little to protect the skin from the outside world. The latter must be achieved by limiting sun exposure, use of proper (UVA+UVB) sun-blocks and other measures.

2. It is impossible to safely achieve much-higher-than-normal concentration of active ingredients in skin cells through oral intake. Some skin treatments, particularly those striving to produce relatively quick and dramatic results, rely on creating unusually high concentration of active ingredients in the skin. In most cases, this can be achieved only through properly done topical application or some special medical techniques (e.g. electrophoresis) - doing so through oral treatment is usually either impossible or unsafe. For instance, vitamin C topical treatments appear to be effective only at concentrations of 10% or more. Such concentration cannot be achieved by just bulking up on vitamin C supplements because vitamin C is quickly excreted via kidneys. Besides, excessively high doses of vitamin C may cause serious adverse reactions.

3. Some potentially beneficial substances are reasonably safe for topical use but unsafe for ingestion.

4. Some substances, such as peptides and growth factors, are easily broken down by digestive enzymes. They become inactive after going through the GI tract and therefore can be used only topically.

5. Some of the orally taken nutrients may not be properly absorbed via GI tract. This happens when a person has certain digestive problems, such as hypoacidity, or when nutrients come from poorly manufactured supplements. Care should be taken to ensure proper absorption.

Balance and variety: As boring as it may sound, the diet optimal for overall health is close to optimal for skin health as well. The main reason is that the diet optimal for overall health slows down physiological mechanisms of aging in all tissues, including the skin. While we believe that it's in everyone's best interest to adopt the diet optimal for overall health, we should point out that some aspects of a healthy diet are more important for the skin than others. The key guidelines are outlined below:

Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and two-and-a-half cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

Consume 8 cups per day of water, because a well-moisturized skin is somewhat less prone to developing of wrinkles.

Consume most of your food in the raw state, as cooking depletes the food of many essential nutrients and antioxidants and increases the content of oxidative by-products (free radicals).

Bottom line A balanced nutrition of the body is important for maintaining healthy skin. It may not produce striking rejuvenation, but neglecting it will make your skin age considerably faster. Deficiencies of certain nutrients, such as vitamin A, B-complex, and essential fatty acids are known to cause various forms of dermatitis and other skin conditions. Mild deficiencies, which are very common and often go unnoticed, may not cause clinical manifestations but clearly impair the skin's ability to heal and renew itself. Improving nutrition in a person with sub-clinical nutrient deficiencies often results in a younger looking skin and partial reversal of some signs of aging. On the other hand, "cutting-edge" skin rejuvenation treatments are likely to be far less effective or even completely fail if your skin is deficient in one or more essential nutrients. (According to some estimates, up to a half of the population in the developed countries have sub-clinical deficiency of one or more nutrients.) Finally, some nutrients taken in doses higher than the minimal requirement (but still in the safe range) may produce skin benefits above and beyond what the basic balanced nutrition does.

It‟s fascinating how some foods warm you up and others cool you down. In a heat-wave, it‟s watermelon you want and not a hearty lamb stew. Here‟s how to adjust your food choices and cooking styles to assure your thermal ease.

This isn't new information. In early Persian, Indian and Chinese literature, foods were ranked according to their ability to influence body temperature. Fortunately, this wisdom is resurfacing.

Let‟s examine its basic, common sense principles as applied to (1) a food‟s inherent thermal properties and (2) how a food is prepared. Then, no matter how the outdoor temperatures may soar or plummet, you can be more comfortable.

According to traditional culinary wisdom, foods are hot, warm, neutral, cool or cold. Spices tend to be warming and fruit tends to be cooling. Garlic, for example, fires you up while peaches cool you down.

To assess a food‟s thermal properties, you don‟t have to memorize endless food lists. Rather, follow the following guidelines to enhance your comfort and well-being.

Growth time -- Foods that grow quickly, like bean sprouts, cucumbers and summer squash, tend to be more cooling than foods that take longer to grow, like cabbage, carrots and winter squash.

Color -- Blue, green, or purple colored foods are typically more cooling than similar foods that are red, orange or yellow. Thus, a lime cools more than a lemon. Blue fish is more cooling than salmon.

Region -- Tropical and sub-tropical foods tend to be more cooling than temperate-zone foods. Strawberries and cherries are more warming than mangos and pineapple.

Water content -- Juicy foods tend to be more cooling than dry foods. Therefore, Chinese cabbage is more cooling than cabbage and milk, more cooling than cheese.

If you‟re eating from your garden or buying from our local markets, you will automatically be more in balance with the season. Summer cucumbers, green beans and lettuces are more cooling than are fall squash, cabbages and turnips.

Secondly, consider how food preparation affects a food‟s thermal properties. Raw foods are more cooling than are cooked foods. Additionally, a chilled, iced or frozen food is more cooling than the same food served warm or at room temperature. Cooking energizes by adding heat and partially breaking the food down, which aids digestion. So even though it‟s hot outside, you‟ll still eat predominately cooked, and therefore more digestible, foods. On a sweltering day, you'll favor a chilled, versus steaming, bowl of borscht.

Consider a carrot. Carrot juice is more cooling than a grated carrot salad. A carrot salad is more cooling than carrot soup. If it were freezing outside (or if you tend to be cold even in the heat) then grilling or frying that carrot would make it more warming, and help you be more comfortable.

To enhance a food‟s warmth, cook it with more time, more oil, at higher temperatures, under greater pressure, or with less water. To make it more cooling, use less of the above except water.

Experiment and pay attention to how foods make you feel. As you adjust your cooking techniques and food choices according to the season and to your thermal needs, you'll support your health and well-being.

Nutrition & skin

rejuvenation!!! Food and

thermal ease!

5

PE

LL

-ME

LL

Probiotics & prebiotics

TIPS FOR BETTER

EATING:

1. Chew food thoroughly: our stomachs do not have teeth, thus we have to use the saliva in the mouth which digest carbohydrates. They need enough time to work. 2. Eat Slowly. It takes 10 - 20 minutes for the brain to register that one is full. By that time, most people have already over-eaten. 3. Avoid Drinking Liquids While Eating. Too much water dilutes digestive fluids and enzymes which results in only partial digestion. It is best to sip a small amount of lukewarm water when eating. 4. Do Not Eat Foods that are too hot. High temperature foods - especially fluids - injure membranes in the mouth and digestive system and also harm the taste buds. 5. Do Not Eat Foods that are too cold. Iced drinks destroy the activity of both food and stomach enzymes. 6. Avoid Foods that are over-cooked. Enzymes are completely destroyed and vitamins are weakened or lost when food is cooked at high temperatures.

Oysters breathe like fish, using both gills and mantle. They have a small, three-chambered heart, which pumps their colorless blood to all parts of the body.

Oysters may change their sex several times during their life. Their reproductive organs can produce both eggs and sperm. A good trick if you can do it!

An oyster produces a pearl when foreign material becomes trapped inside the shell. The oyster responds to the irritation by producing nacre, a combination of calcium and protein. The nacre coats the foreign material and over time produces a pearl. Another good trick.

The old wives‟ tale about when to eat oysters, only when there is an “r” in the month, is just that; a tale. Normally months without the special letter would be the hottest and many years ago, when refrigeration was not common, this was sensible advice. Luckily, now they can be eaten quite safely twelve months of the year.

Oysters are one of the most nutritionally well balanced of foods, containing protein, carbohydrates and lipids. Half a dozen medium size oysters supply the recommended daily allowance of iron, copper, iodine, magnesium, calcium, zinc, manganese and phosphorus.

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“Top 10 diet myths” 1. Sugar Causes Diabetes.

This is probably the most common misconception about diabetes. Yes, if you have diabetes, you need to watch your sugar and carbohydrate intake to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause diabetes. So far, a diet high in calories, being overweight, and an inactive lifestyle are the main risk factors for Type 2 diabetes.

2. All Fats are bad. The fact is we all need fats. Fats help nutrient absorption, nerve transmission and maintain cell membrane integrity just to name a few functions. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers. Not all fats are created equal. Some fats promote our health positively while some increase our risk for heart disease. The key is to replace bad fats (saturated fats and trans- fats) with good fats (monounsaturated fats and polyunsaturated fats) in our diet.

3. Brown Sugar is better than White Sugar. The brown sugar sold at the stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar everyday - the mineral content difference between brown sugar and white sugar is absolutely insignificant.

4. Brown Eggs are more nutritious than White Eggs. Eggshell colour can vary but it has nothing to do with the quality, flavour, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell colour only depends upon the breed of the hen. According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown coloured eggs".

5. Avoid seafood to lower blood cholesterol I can't believe that this myth was even created. Indeed, cholesterol found in seafood has little effect on blood cholesterol in most people. Saturated fats and trans- fatty acids are the most important factors that raise blood cholesterol. Saturated fats are found in some pre-packaged and processed foods containing shortening or partially hydrogenated vegetable oil. Trans-fatty acids, on the other hand, are also found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.

6. Avoid carbohydrate to lose weight. The key message that many Low Carbohydrate Diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, we will lose weight. Many low-carbohydrate diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning is mostly the water that you lose as a result of burning glycogen. Further, these diets are often calorie-restricted! To lose 0.5 kg a week, you only need to eat 500 less calories per day in your normal diet. Therefore, whatever you eat, you will lose weight if you decrease your caloric intake to less than what is needed to maintain your weight.

7. Avoid nuts as they are fattening. Yes, it's true that nuts are quite calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to over-eat these tasty snacks. If you can restrain yourself from overeating them, nuts can be a part of a healthy diet. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols which have all been shown to lower LDL cholesterol. Thus, instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.

8. Eating for 2 is necessary during pregnancy. Energy requirement varies among individuals. Unfortunately, pregnancy is not the ice-cream-free-for-all as we would like it to be. It is generally recommended that pregnant women increase their daily intake by 100kcal in the first trimester and 300kcal in the second and third trimester. For instance, an extra snack before bedtime consisting of a fruit, a serving of milk or yogurt and a few biscuits is often enough.

9. Skipping meals can help lose weight. Many people think that by skipping a meal, they eat less food and therefore it's effective in helping them lose weight. However they fail to recognize that our bodies do not operate this way. If we skip a meal, our body will think that we are in starvation mode and therefore slow down the metabolism to compensate. We then tend to overeat at the next meal. Often times, skipping a meal results in an increase in total caloric intake than if we just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep our blood sugar balanced.

10. Red meat is bad for health I often hear people saying that they do not eat red meat. When asked why they don't and what do they consider to be red meat, the answers vary dramatically. It is true that some studies linked red meat with increased risk of heart disease partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fat than a same serving size of chicken thigh with skin. It is true that poultry such as chicken and turkey is naturally lower in saturated fats - it is only true IF you do not eat the skin. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops

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For more information or an appointment: Tel: 22-456441 Email: appointments@

diatrofologos.com

8

EAT

YOURSELF

BEAUTIFUL!!! Beauty is more than skin deep!

Your skin is a remarkable barometer of your

body‟s health and as such, is very much affected

by how well you are internally. So getting your

body‟s systems working well is crucial to

addressing skin problems. Some people eat

healthy food but, for one reason or another,

don‟t digest it properly and therefore do not get

the nutrients they need. Others are unknowingly

eating foods they‟re allergic to or have

intolerance to.

The skin is the largest organ in the body. Any

foods or nutrients that benefit other organs, like

the heart and kidneys, will benefit the skin as

well.

Here are examples of nutrients in products, where to find them in foods, and their effectiveness:

Vitamin C (fruits and vegetables) improves wound healing. As the most common antioxidant found in the skin, it prevents free radicals from becoming cancerous or accelerating the aging process. In skincare products, vitamin C is unstable.

Vitamin A (milk, egg yolks, and liver, butter, and fish oils) maintains the outer layer of skin. Retinol, retinyl palmitate, retinal and retinoic acid in creams can reduce wrinkles but if present in high quantities, it could irritate the skin and cause peeling. If not in high enough quantities, it may not result in any improvements.

Beta-carotene (yellow, orange, and green vegetables), has anti-aging properties in foods, not been shown to be active in skincare products.

Vitamin E (vegetable oils, nuts, seeds, whole wheat flour, soy, some meats and dairy products, avocado) is an antioxidant. In skincare products, it reduces damage from sun.

Flavonoids (grape seeds, green tea, colourful fruits and vegetables, chocolates) are potent antioxidants. Polyphenols, the flavonoid from green tea, may be absorbed from the skin.

Alpha hydroxy acids (AHA‟s) (oranges, lemons) dissolve dead skin cells but may be irritating. BHA is less irritating - work with a dermatologist.

Protein amino acids (milk, yogurt, cheese, meat, fish, chicken, eggs, beans, soy, and nuts) help skin maintain elasticity. Most consumers do not know that amino acids are the building blocks of protein, which is abundant in foods.

Vitamin B12 (milk, dairy products, meat, fish, chicken, eggs) carries nutrients to the skin.

Potassium (milk, yogurt, fruits, vegetables, beans) keeps skin hydrated.

Selenium (meats, fish, shellfish, Brazil nuts, wheat germ, garlic, eggs) helps protect the body from skin cancer caused by the sun and preserves tissue elasticity. It also slows down aging and hardening of tissues associated with oxidation. In products, selenium protects animals from UV damage in studies.

Omega 3-fatty acids (soy, flaxseed, fish, and walnuts) keep skin vibrant and healthy looking, and protect against sun damage. Average levels per 3 oz (100 g) serving: mackerel 2.5 g; salmon 1.8 g; herring 1.7 g; trout 1.6 g; tuna 1.6 g; sardines (canned, drained) 1.1 g.

Water (milk, juice, fruits, vegetables, tea, and coffee) keeps skin hydrated and soft; minimizes under-eye circles.

Nutrients may or may not be absorbed from the

skin. It is still best to include these foods in your

diet as nutrients are better absorbed from the

gut than through the skin. If you truly believe

skin products containing the above nutrients

improve your skin and are worth the cost, enjoy

them. More expensive creams certainly have a

better feel.

Exercise is encouraged as well to help increase

blood flow to the skin and give you that healthy

glow. The biggest culprits are the sun, smoking,

poor eating habits, pollution, stress and

genetics. For the best skin, reduce damaging

environmental causes, eat well and stay active.

Therefore a good diet consisting of fresh,

untreated foods is essential for the health of your

entire body, not just your skin. A good intake of

antioxidants is vital for the health of your skin.

Eating plenty of antioxidant-rich foods every day

is therefore a key dietary factor, as, of course,

are several others, some of which have been

covered in other chapters, such as keeping your

digestive tract and liver in good working order

and the importance of certain fats.

So, below we offer broad guidelines for an optimum diet, which should be followed in addition to the particular suggestions given in other chapters. Buy organic produce as much as possible.

Include Limit Exclude

• pure water -

six glasses

• colorful fruit &

vegetables -

five servings,

include:

red/orange/yell

ow vegetables

and fruits,

purple foods,

green foods,

'seed' foods

such as peas,

onions, garlic

• fresh seeds -

a tablespoon

e.g. pumpkin,

sunflower,

sesame or

• avoid or limit

alcohol

• tea & coffee

- no more

than two cups

a day

• limit

vegetable oils

to a little olive

oil and/or

cold-pressed

sunflower or

other oils

• limit red

meat to no

more than

three times a

week - have

fish, organic

• sugar - not

only avoid

adding

sugar to

drinks and

cereals but

also sugary

foods such

as soft

drinks,

sweets,

jams, many

cereals,

biscuits,

cakes and

desserts

• refined

carbohydrat

es such as

ground

hemp/linseed

• cold-pressed

seed oils - a

tablespoon

• fiber-rich

foods e.g.

whole grains,

root

vegetables,

lentils, beans

• eat organic

food as far as

possible

• low fat, live,

organic yoghurt

chicken or

game instead

• sometimes

use

alternatives to

dairy products

(milk &

cheese) such

as rice milk

• include

vegetable

sources of

protein such

as beans,

lentils and

sprouted

seeds

• limit grain

foods (those

made from

wheat, oats,

rye etc.) to 1-

2 portions

daily

any foods

containing

white flour -

bread,

biscuits,

cakes,

pastries,

pastas

• chemicals

added to

food which

includes

most

canned,

preserved

or

processed

foods

• fried foods

• fatty foods

• processed

fats - most

processed

foods

contain

trans-fats

• smoking

Using these guidelines, a day‟s meals may look like this:

Breakfast: natural, live yoghurt with chopped fresh fruits and a handful of pumpkin seeds OR muesli made from oats, fresh hazelnuts, sunflower, pumpkin and sesame seeds and raisins with natural yoghurt and some apple juice Lunch: a baked potato with tuna fish, tomato, celery and spring onion, with olive oil and lemon juice OR a big rice salad with many types of fresh vegetables, cottage cheese, pumpkin seeds, olive oil, lemon juice and freshly ground pepper Dinner: a hot meal of grilled fresh fish, chicken or lean meat or a vegetarian alternative made from beans, or lentils. Serve with a large helping of freshly steamed or lightly stir-fried vegetables. You can „steam-fry‟ vegetables by using just the tiniest drop of oil and adding a couple of tablespoons of water, to, in effect, steam them. Snacks: fresh fruit, raw nuts - almonds, hazelnuts, Brazils, pumpkin and sunflower seeds; raw vegetables such as carrots, broccoli, celery Drinks: at least six glasses of water, herbal and fruit teas (beware of artificially flavored or sweetened ones), fresh fruit and vegetable juices, occasional „smoothies‟ - freshly made with fruits/fruit juices and yoghurt or rice milk

9

Food safety

and storage It‟s summer time and the temperature has gone

up. It‟s time for vacation and fun. However, we

need to be fed even if it‟s hot! Will our food hold

as well though as in the winter or are we at a

higher risk of food poisoning now? Let‟s take a

closer look at how to properly store our foods so

that we don‟t end up calling the … doctor.

Food poisoning is frequently caused by bacteria

from food that has been poorly stored, handled

or cooked. Food contaminated with food

poisoning bacteria may look, smell and taste

normal. If food is not stored properly, the

bacteria in it can multiply to dangerous levels.

Beware of the temperature danger zone Food poisoning bacteria grow and multiply fastest in the temperature danger zone of between 5°C and 60°C. It is important to keep high risk food away from this temperature zone. Take special care with high risk foods Food poisoning bacteria can grow and multiply on some types of food more easily than others. High risk foods include:

Meat Poultry such as chicken and turkey Dairy products Eggs Small goods such as salami and ham Seafood Cooked rice Cooked pasta Prepared salads such as coleslaw, pasta

salads and rice salads Prepared fruit salads.

Food that comes in packages, cans and jars can become high risk after you open it. Food should not be stored in open cans. Storing food in the fridge Your fridge temperature should be below 4°C. The freezer temperature should be below –15°C. Use a fridge thermometer to check the temperature in your fridge. Freezing food safely When shopping, buy chilled and frozen foods at the end of your trip and take them home to store as quickly as possible. On hot days or for trips longer than 30 minutes, try to take an insulated cooler bag or icepack to keep frozen foods cold. Keep hot and cold foods separate while you take them home.

When you arrive home, put chilled and frozen foods into the fridge and freezer immediately. Make sure foods stored in the freezer are frozen hard. Storing cooked food safely When you have cooked food and want to store it:

Put hot food into shallow dishes or smaller portions to help cool the food as quickly as possible.

Don't put hot food into the refrigerator. Wait until steam has stopped rising from the food before putting it in the fridge.

Avoid refreezing thawed food

Food poisoning bacteria can grow in frozen food

while it is thawing, so avoid thawing frozen food

in the temperature danger zone. Keep defrosted

food in the fridge until it is ready to be cooked. If

defrosting using a microwave oven, cook the

food immediately after defrosting.

If the food is frozen a second time, the bacteria

do not die and the food is likely to have higher

levels of food poisoning bacteria, so avoid

refreezing thawed food.

Store raw food separately from cooked food

Raw food and cooked food should be stored

separately in the fridge. Bacteria from raw food

can contaminate cold cooked food, and the

bacteria can multiply to dangerous levels if the

food is not cooked again.

Always store raw food in sealed or covered

containers at the bottom of the fridge. Keep raw

foods below cooked foods, to avoid liquid such

as meat juices dripping down and contaminating

the cooked food.

Choose strong, non-toxic food storage

containers

Make sure your food storage containers are

clean and in good condition, and only use them

for storing food. Cover them with tight-fitting lids,

foil or plastic film to prevent the food drying out

and to prevent anything from falling in. Do not

store food in opened cans.

If in doubt, throw it out

Throw out high risk food left in temperature

danger zone for more than four hours – don't put

it in the fridge and don't keep it for later.

Things to remember Keep high risk food below 5°C or above

60°C to avoid the temperature danger zone.

Store raw foods below cooked foods. Avoid refreezing thawed foods. Check and observe use-by dates on food

products.

Take special care with high risk foods

Salmon

cooking: Salmon is tasty, versatile and healthful. Here are some ways to prepare salmon filets:

1. Grilled: You can make a marinade with equal parts lemon juice, olive oil and soy sauce with chopped garlic and rosemary and soak the salmon for 45 minutes. Then grill it for 10 – 12 minutes.

2. Poached: The poaching medium can be a traditional bouillon, fish stock, or even salted water. Consider serving poached salmon with hollandaise sauce, or flaking it into a salad with shallots and vinaigrette.

3. Broiled: Surely one of the easiest and quickest preparations, broiling salmon produces a crisp top crust, especially if you brush it with your favorite glaze. Be sure to line your broiler pan with wax paper and grease the pan‟s rack to prevent the delicate fish from sticking. Broil 15 cm from the heat, until the salmon is just cooked through, for about 10 to 15 minutes, depending on thickness.

10

Σώτος Σ. Μανναρίδης

Διεσθσντής

30 χρόνια Συνέπειας, Υπευθυνότητας και επιστημονικής

Αξιοπιστίας!

Σο Εργαστήριο μας, πάντοτε ανανεωμένο σε τεχνολογικό εξοπλισμό

και επιστημονικές μεθόδους και με την εμπειρία των 30 χρόνων

λειτουργίας του, έχει ως σταθερό και πάγιο στόχο, την παροχή

αξιόπιστων υπηρεσιών σε ένα φιλικό και ανθρώπινο περιβάλλον.

το Εργαστήριο διενεργούνται παντός είδους Αιματολογικές,

Βιοχημικές, Μικροβιολογικές, Παρασιτολογικές, Ανοσοβιολογικές και

Ορμονικές εξετάσεις, καθώς επίσης και σειρά άλλων ειδικών

εξετάσεων για την Σροφική Δυσανεξία, Αλλεργίες, Καρκινικούς

Δείκτες, Ναρκωτικές ουσίες κλπ.

Επικοινωνήστε μαζί μας

Διεύθυνση: Θεμιστοκλή Δέρβη 20,

2ος Όροφος, Γραφείο 203, 1066,

Λευκωσία, Κύπρος

Σηλ: (+357) 22 67 30 55 ,

(+357) 99 63 96 55

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Email: chemlab@cytanet.com.cy

Σ.Θ.: 25738, 1311 Λευκωσία -

ΚΤΠΡΟ

11

Learning time:

The order in which you add the ingredients in the salad dressing plays a major role in the final taste of the dressing but also in the amount of salt that is being used. You must first add the salt, then the lemon and finally the olive oil. The salt cannot be dissolved in the oil, thus it will be absorbed by the vegetables, instead of having the salt grains flout in the oil.

Ants and bugs have the tendency to gather around sweet items such as honey and sugar. In order to avoid having them creep into the jars with these items, you can wrap them in elastic bands. Ants and bugs in general, hate the smell of elastic, thus they don‟t even get near!!!

12

Our dreams may

come true if we

have the courage to

pursue them.

Walt Disney

Humans keep their balance, their

self-righteousness and their

security, only when they move

forward.

Maxwell Maltz, 1899-1975, Αμερικανός συγγραφέας αυτοβοήθειας

Outer health,

starts from within.

Robert Urich

Famous quotes:

13

14

Although trout is served all year round in Cyprus, it is especially preferred in the cool summer nights up in the Troodos range. It is served in many restaurants and each one of them serves trout in a different manner. They have their specialties, you see. But let us see where trout comes from and let’s learn a little history!

In 1812, with nearly 700,000 men, Napoleon Bonaparte, self-crowned emperor of the French and self-proclaimed king of Italy, embarked on his ill-fated plan to invade Russia. It was the beginning of the end. Having overextended his forces, much like Hitler would do over a century later, Napoleon’s outnumbered army was forced into a devastating retreat. Sporadic skirmishes,

dwindling supplies, disease, famine, desertion, and the infamous Russian winter reduced Napoleon’s Grande Armee to 22,000 men. One of the casualties was Chef Dartois Laguipiere. Laguipiere was a well known chef and has had many dishes named after him in his honor. One of the dishes he prepared for Napoleon was trout, marinated in olive oil and lemon, grilled, and then served with a mâitre d’hôtel sauce, (a sauce made from butter, lemon juice, parsley and seasonings). Trout are a nightmare to classify because of the number of species, intra-species variation, and hybridization, including the intermingling of native and foreign strains. Nevertheless trout, which are related to salmon, are generally speaking, a freshwater fish found in the cooler watered streams and lakes of North America and Europe. A few types of trout do migrate from freshwater to salt water during their lifespan. In Cyprus, we have trout in Platres, at Fini, at Kakopetria and a few other mainly mountainous areas.

The flesh of trout is usually firm but depending on the habitat and diet, can range in appearance from white to almost salmon colored. The taste can also vary a great deal, especially between wild and farmed trout. Most trout contain a low to medium fat content. One exception, Lake Trout, is high in fat and can be quite oily. Trout are sold whole, filleted, frozen, canned, smoked and kippered, (cured via salting, drying, and smoking). Trout is one of the most widely farmed fish. In 15th century Europe, Brown Trout were one of the first types of fish to be bred. American hatcheries surfaced in the 19th century in order to replace the native population depredated by over fishing and pollution. Most agree that although farmed trout is still quite tasty, it’s not on the same, ahem, scale as wild trout.

Rainbow Trout, which originated in the American west, are the most commonly farmed species of trout. Their name is derived from the speckled, pinkish array of colors running along their mid-line. Although they can attain 50 lbs or more, they are usually sold under ten pounds and more commonly in the 12 oz. to 3 lb. range. Steel-heads are Rainbows that migrate to the sea. Brown Trout, originally from Europe, were transplanted in America in the 19th century. Also capable of considerable size, they are more commonly found in the low poundage range. Brook Trout are small, but considered by many to be the best tasting trout. They are indigenous to the eastern US but like the Rainbow, have been transplanted throughout the country. Usually not topping six pounds, Brook Trout are sold weighing around a pound or less. Lake Trout, as stated, have a high fat content and are most amenable to smoking. They are found in the northern US and Canada. Trout can be prepared in many different ways and a number of classic preparations exist. Trout fillets

can be sautéed, pan-fried, deep-fried, and steamed. Thicker cuts can be grilled or broiled. Whole trout can be baked or grilled. Trout amandine is trout sautéed in butter and topped with almonds. Trout Meuniére is trout dusted with flour, sautéed in butter and served with beurre noisette, i.e., browned butter, which is butter cooked until browned. Trout au bleu is trout freshly killed, and immediately plunged into a vinegary court bouillon, (an aromatic poaching liquid), and then served with butter or hollandaise sauce. Trout is a good choice for cooking en papillote, a technique whereby food is cooked wrapped in parchment paper. The food gives off steam which is entrapped within the paper housing and produces a delicious and delicately cooked victual. And in Corsica, detouring from the white wine/fish rule, trout is cooked in red wine

and aromatics in a long-handled pan called a poêlon. TROUT WITH HORSERADISH SAUCE Serves 2 One cup dry vermouth or white wine Two 4-6 oz. trout fillets Salt and pepper to taste Half cup sour cream 2 Tbsp. white horseradish, drained 1 tablespoon fresh dill, minced 2 small cucumbers, sliced Bring the vermouth or wine to a rolling boil in a pan designed to hold a steamer insert. Season the trout with salt and pepper. Add the trout to the steamer, cover, and steam for 9 to 10 minutes. Remove the trout and allow to cool. Combine the sour cream, horseradish and dill. Serve the trout cool or fully chilled with the dressing. Garnish with cucumber slices.

Trout: Fit for a King!!!

15

SHRIMP BURRITOS

Ingredients: ¼ red bell pepper, diced ¼ green bell pepper, diced 2 tbsp diced onion ½ tomato, diced 1 tsp chopped garlic ½ tsp dried cilantro ½ tsp dried basil ¼ tsp cumin 250 g cooked shrimp 5 flour tortillas ½ cup salsa 60 g cheddar cheese, grated

Procedure: Preheat over to 175oC/ 350oF. Grease a skillet with olive oil. Over medium heat sauté the peppers and onions until tender. Mix in the tomato, garlic, seasonings and shrimp. Sauté 1 – 2 minutes and remove from heat. Spoon the filling onto each tortilla. Roll tightly, and place seam side down in a greased baking dish. Pour salsa over tortillas. Bake for 10 minutes. Top with cheese and return to the over for 5 more minutes.

Per serving: calories: 197, protein: 15

gm, carbohydrates: 23 gm, fat: 5 gm.

Makes: 5 servings

This simple dish will be

enjoyed by anyone who

likes seafood and Mexican

food.

CURRIED SOLE

Ingredients: 500 g fillets of sole ¼ cup light mayonnaise 1 tsp lemon juice 1 tsp curry 1 tbsp dried parsley

Procedure: Arrange the fish in a microwave-safe dish that has been greased with olive oil. Set aside. Meanwhile, mix mayonnaise, lemon juice and curry. Spread on fillets. Sprinkle with parsley. Cover with plastic wrap. Cook on high for 4 – 6 minutes, depending on the thickness of the fish. Rotate dish halfway through cooking.

Per serving: calories: 147, protein: 21 gm,

carbohydrates: 2 gm, fat: 6 gm.

Makes: 4 servings

Curry adds an Eastern touch to

traditional baked fish. This is a

good dish to serve to company

and it is very easy to make.

16

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