IS THE BROWN BREAD YOU ARE CONSUMING THE REAL HEALTH DEAL?

With an increasing consciousness about health and hygiene, a large number of consumers are making the switch from white bread to brown bread or whole wheat bread at their breakfast tables. However, there is little awareness about why is brown bread considered healthy or what constitutes brown bread that makes it healthy. As a result, most people succumb to marketing tactics of companies that add caramel to white bread to make the color brown and advertise it as wholesome and tasty!

In some extremely lazy manufacturing, but inspired marketing, much of the ‘brown’ bread you’ll find in the supermarket is simply the same white bread with brown coloring, often CARAMEL, added back into it. Hardly the healthier choice it’s made out to be.
Likewise, ‘wholemeal’ bread with a bit of chemically treated wheat germ added back in, or ‘multigrain’, with a sprinkling of softened grains, hardly makes up for what the main ingredient – refined wheat flour – has gone through.
The fact is, the vast majority of breads from the big manufacturers are just slight variations, a little coloring here, a sprinkling of seeds there, of the same extremely unhealthy processed bread.
But the hullaballoo of wanting to eat brown bread as the healthy bread could all be distorted in kenya! This is because almost 80% of brown bread sold to us is not genuinely brown. The best bread to eat is the whole wheat grain bread that you can find in supermarkets and normally has a darker colour and is more expensive!
True whole wheat bread, if you can find it, should be a healthier option. Whole wheat bread is made with the wheat germ and the bran included and is hopefully not as heavily processed or full of chemical additives as most commercial loaves. It’s higher fiber content helps to slow down its digestion and therefore its effect on your blood sugar and levels of fat storing insulin shouldn’t be as pronounced.
A real brown bread is healthier than white bread because the wheat flour used to make brown bread is less processed compared to wheat flour used for making white bread. During the processing of the wheat flour for making brown bread the bran and germ in the wheat grain are not removed. The bran is the part of wheat grain that is rich in fibre, while germ is the inner part of wheat grain which is packed with nutrients, Vitamins B and E as well as phytochemicals.

So how do you tell the REALS from the FAKES?
It's commonly believed that you can tell the difference between white and wholemeal by the color of the loaf. Not so! The keywords to look out for are "whole grain" and "whole wheat" as the first ingredient on the ingredient list. If any other substance is listed first, you are likely looking at white bread that has had caramel colouring added.
There you have it, find this rare Whole meal bread and find your long lost and found real brown bread. Infact, ask yourself why you eat brown chapattis that taste real brown but when you eat brown bread it does not have similar taste?

This is not to say that white and brown breads could be exactly the same in Kenya market. If you compare the labels of white and brown breads of your favourite brand, you will probably find that the brown bread still has more dietary fiber, making it the wiser choice. What’s important to remember is not to confuse all brown breads with the much healthier whole grain bread alternatives. Do your research and read your labels for the choice that’s right for you. Best place to begin is in Tuskys supermarket at the bread parlour where you will spot the difference!
I know you have questions so comment below and email me on ndutaniceness@gmail.com

The TRUTH ABOUT STEVIA, THE SUBSTITUTE FOR SUGAR

Today everyone wants to stay healthy and anything in the market that shouts that health literally earns the confidence of people in the Kenyan market. Diabetes has been on the rise today and the use of STEVIA leaves been up to substitute the white or brown sugar that is commonly used. So many do not understand the effects of using stevia both the good and the bad...

Famously, Stevia is a plant that is native to South America. It is probably best known as a source of natural sweeteners. In fact, native people in South America have used stevia as a sweetener for hundreds of years. But the leaves are also used to make medicine.
NEMA agreed to the growth of these leaves in Kenya after realizing their medicinal effect aside from the sweetening ability.

Normally, Stevia is used as a weight loss aid; for treating diabetes, high blood pressure and heartburn; for lowering uric acid levels; for preventing pregnancy; and for increasing the strength of the muscle contractions that pump blood from the heart.

THE GOOD
Growing stevia in Kenya is a good backyard gardening activity for every household. This is a perfect way to reduce the household budget of sugar, as the sweetener is 30 times sweeter than sugar. Stevia herbal sugar offers sweetness minus the unhealthy effects and the sweetener is calorie free. The leaves can be used directly in tea fresh or dried. The natural leaves can also be cooked and eaten as vegetables. Stevia herbal sweetener is said to be good for all people including diabetics.

Stevia also serves as a natural, calorie-free sugar substitute and can be found as an ingredient in a variety of processed foods. Unlike dietary sugars, the sweetening agents in stevia do not increase your blood glucose levels after you consume them and can therefore help your blood sugar remain steady, nor do they contribute to dental cavities the way table sugar does. Finally, stevia holds an advantage over aspartame, an artificial sweetener containing the amino acid phenylalanine, for those with phenylketonuria. Phenylketonurics cannot process phenylalanine and must therefore avoid it. Because stevia doesn’t contain phenylalanine, it is a safer alternative to aspartame. But all these benefits are only available if used when raw... If you use it when processed the bad is bound to occur:

THE BAD
At high doses, stevia compounds can cause mutagenesis, or damage to your genes, and they also can lead to temporary gastrointestinal upset, muscle pain and weakness. Stevia can also interact with medications and affect their potency. For example, it can increase the effects of both blood-lowering and anti-diabetic drugs, requiring careful monitoring by your healthcare provider. In addition, until more thorough safety assessments have been completed, pregnant women should avoid stevia.In some people, stevia can cause nausea, bloating or gas.

You must be wondering how come you have not probably heard of it.. This package above can be found in Nakumatt or Tuskys today and is easy to grow on your backyard. In fact,  Stevia herbal sweetener is harvested 3 months after planting, after which the crop is dried and ground into powder for use as a sweetener. Alternatively juice can be extracted and used in a similar way. 

It is the best invention and departure from sugar but requires caution for the best use possible. For more email me on ndutaniceness@gmail.com

Sleep Disorder? Treat it with Food!

Who does'nt love to sleep....its such a natural sweet thing inherent in all human kind.Its unexplainable how we r wired to close our eyes every night and become unconscious...such a wonderful thing.God in his own wisdom...knew we need quality sleep.

But many people find it very difficult to sleep because either they are too tired or just don't have an idea why they cannot catch sleep! This insomniatic state has caught up with many people and can be treated tremendously through what you eat.

Food is a powerful tool. Not only does it provide nutrients to our bodies, it also effects our energy and sleep cycles. How you eat can have powerful effects on how you sleep. While many foods act as stimulants to keep us alert and awake, others can encourage sleepiness. If you're having trouble sleeping at night, it is important to learn what types of food will make you drowsy. Doing so can mean the difference between a restless night and a good night's sleep.

 

Dairy Products

Dairy products like cheese, milk and cottage cheese can help make you sleepy. This is because they contain tryptophan, an amino acid that the brain relies on to build relaxing neurotransmitters. In addition, the calcium found in dairy products encourages the production of sleep-inducing melatonin.

Nuts
Nuts contain magnesium, a known muscle relaxer. Eat a handful of peanuts before bed. Or try some hazelnuts or peanuts. They are also high in tryptophan. Because tryptophan takes about an hour before it encounters the brain, do not eat your nighttime snack right before you go to bed.

 Oatmeal
Eating a bowl of oatmeal to help aid sleep. Oatmeal triggers the production of insulin, helping the blood sugar rise naturally. In addition, oats are full of the sleep aid melatonin.

Try oatmeal plain or slice up a few bananas on top. Bananas contain both magnesium and potassium, which are muscle relaxers. They also contain tryptophan.

 Popcorn
Yes you heard right! popcorn may help you get better sleep. Enjoy popcorn while watching television while perusing a book or magazine. Go easy on the salt and butter when you eat popcorn before bed, since table salt, which may make you retain fluids and wake up in the middle of the night thirsty, is not sleep-friendly.

 Eggs
Foods with carbohydrates and tryptophan are the best to help induce sleep, and they're also nutritious. Eggs contain just the right amount of tryptophan to make them an ideal choice for nighttime snacks. Carbohydrates engage insulin in your body to transport glucose into the cells, while the tryptophan goes to the brain and helps you become sleepy. Sprinkle a little cheese on scrambled eggs and you will provide your body with enough carbohydrates and protein to keep it full until morning.


Bananas
A combination of a banana and a cup of hot chamomile tea will help to induce sleepiness. Bananas contain a natural substance called melatonin, which is also present in the human body and helps us to sleep. Not enough melatonin can mean a restless and sleepless night. Bananas also contain magnesium, which helps our muscles to relax, and serotonin.

Try one of these foods and find your sleep coming back almost immediately...

For more email me on ndutaniceness@gmail.com

Weight gain Habit 2

I will repeat this statement...no hating just the truth....
Skinny guys often say they can eat anything they want without gaining weight. They think they're blessed with a fast metabolism. They'll say: "I make women jealous with my metabolism. I can eat junk food all day without gaining weight".
Truth is you can eat anything you want without gaining weight because you're not eating a lot. I know you think you do, but you're not. Otherwise you wouldn't be skinny.

Yesterday we began with pointing out the protein version of increasing muscle. check it out here
 http://ndutaniceness.blogspot.com/2013/07/weight-gain-habit-1.html

Today we look at the way to be aware of calories in carbohydrates and vitamins that help in adding muscle.
Here is how...
Eat more calories

This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
 for example you can calculate like this: 

100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:

• Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.
• Whole Milk. If you don't bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake.
• Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
• Olive Oil. Protects against heart diseases & cancer. Sip it like juice (it's not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.

Vitamins
There are vegetables that have got a protein content...Incorporating them is vital to health! Here they are:  

Carbohydrates

Focus on ;
 Healthy, high-carb foods include whole grains, fruits, potatoes, peas, corn, legumes, milk and yogurt, oat meal,brown rice.  But you have to conduct calculations according to your body requirements!

Remember the elements discussed above need to be taken according to the plan computed in Habit 1 topic.

If you wish for me to prepare a diet plan for you, calculate your required calories intake to gain weight, email me on: ndutaniceness@gmail.com
This is since all bodies and stories are different. Let me help you!

Nduta
Nutrition Counselor