Portion Control & Weight Loss!

Hey friends! How are you? I am sure you all will be in the best of your health and fitness. Okay! So in the beginning let me discuss little bit about ”the stress around food” that many people have these days. Well, this is not my topic today so please bear with me while I share my thoughts on this. I see these days women have developed a very complicated relationship with food – they have this fear of eating even the healthiest foods because they will put on weight or they wanna look good, they wanna attend this wedding, or wanna fit into their old skinny jeans or wanna achieve that ‘Zero figure’ which only exists in the photos and movies (all the photoshop stuff you know) – all this agony and misery what for? To show the world how beautiful your body is? For a selfie or to take group photos and post them on social media so you can get good compliments and many likes. (I know it’s not the case with everybody but I am sure many will fall under this category) Wow! Seriously! Is it worth it? Do we really need to do this? I mean really? Losing weight and looking good should be a permanent lifestyle change to eat healthier. It should be with a purpose of achieving good health or remaining healthy or in order to improve our productivity not for some specific event or to impress somebody.

This food and stress relationship is very prevalent in our society – I don’t understand why there is so much guilt and anxiety around food when food is there to nourish our body so that we can feel satisfied, energised and be productive. All this makes me really sad and compels me to write about how we can eat mindfully and still loose weight. If you ask me then I would say being a Nutritionist my theory around food is very clear. I am a foodie, I love food, I don’t believe in diets and I don’t believe in depriving myself from food which is there for us to eat and enjoy. I believe we are meant to have a good relationship with food not the other way around. I really believe in eating small amounts of any food really. It has to be healthy food on most of the days but I have my cheat days as well and they are guilt free. Yes!!! Here comes the art of mindful eating and how we can enjoy all kinds of food by controlling our portion sizes. If we control the portion sizes of our meals and be consistent in our exercise regimen (even if its 15-20 minutes a day) then believe you me we can eat everything and still loose weight.

_57You can eat whatever you want to eat but don’t overdo it. Moderation is the key! As we all know eating excessively causes harm to our systems and it also makes the heart heedless. (Muslim readers you know what I am talking about here). It has been said that: “Stomach is the home of ill health” and many ailments are related to uncontrolled eating habits such as diabetes, vascular diseases and heart disease. Our religion (Islam) teaches us to eat moderately. I am sure you all have heard of this Hadith (Hadith – means the actions and sayings of Prophet Muhammad PBUH, reported by his companions and collected by scholars who came after them in books) a ton of times which is:

“No human being has ever filled a container worse than his own stomach. The son of Adam needs ‘no more than a few morsels of food to keep his back straight’. If you must fill it, then one third for food, one third for drink and one third for air”.

Ibn Maajah

This is the teaching of our beloved Prophet PBUH. He only ate enough food so that he didn’t feel weak. So he ate enough food to keep his back straight. We should try to follow his footsteps and never eat more than our need. We should try to listen to our body, our body will tell us how much is our need. Every body has different requirements when it comes to portion control and a best way to judge how much you need is right infront of your hand. Yes a ”serving size is in your hand” ! Isn’t it cool? Take a look at your hand and use this as a measurement for portion control. This is an awesome graphic for people who say that they struggle with portion sizes. I think this can be a helpful tool. It is not, of course, a hard-and-fast rule to live by. Having said that, I think it can be of some use, therefore it’s worth explaining …

Your palm: is gonna be equal to 3 ounces. This is the ideal portion you’ll need when it comes to fish, chicken and meat.

Thumb tip: This is equal to about 1 teaspoon. You wanna use this portion size for things like peanut butter, mayonnaise and oils etc

Your Thumb: This is about a tablespoon. You wanna use this for things like cheese, sour cream etc.

A handful: is equal to 1 to 2 ounce of snack food. This portion is good for snacks like nuts, dried fruits.

A fist or a cupped hand: This is equal to 1 cup. It should be used for measuring out things like cereal, rice, pasta.

1 tennis ball is equal to 1/2 cup of fruits and vegetables, although you could definitely do more on the veggies and fruit side.

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The Plate Method: You can also use ‘The Plate Method’ for your main meals. In this method, you fill 1/2 of the plate with 2 servings of non-starchy vegetables, fill 1/4 of the plate with lean meat (3 ounces cooked) or other high-protein food, fill 1/4 of the plate with a starchy vegetable or whole grain serving (amount varies depending on food selected). This figure below is the best example of a healthy Plate Method.

Note: Pork is forbidden for Muslims of course!

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Lastly, I’m going to share some very useful tips for staying on track with portion control that will lead to weight loss. Here are the tips you need to know:

  • Be mindful when you eat, chew slowly and take smaller bites so you feel fuller more quickly.
  • Use a smaller plate when dishing your food. This way you won’t be able to put too much on the plate therefore reducing your portion size and of course your waistline. 😉
  • Eating smaller more frequent meals will increase your metabolism throughout the day, help your body more energised and in turn, burn more calories.
  • Include leafy greens, colourful vegetables, low GI (Glycemic Index)/complex carbohydrates and lean protein at every main meal.
  • Fill up on meals that are nutrient dense such as steamed vegetables, home made salads and soups.
  • Follow the plate method as explained above. What you do is you start eating veggie side of your plate first, this fills your stomach because of the high fibre content in veggies, you already feel full therefore you eat less of the other stuff in your plate.
  • Drink plenty of water and natural herbal teas to keep you satisfied and to help curb hunger throughout the day.
  • Drink a glass of water 15 minutes before your meals.
  • Get plenty of sleep. Make sure you get at least 6 to 7 hours good quality sleep to curb hunger and to reduce cravings for simple sugars.
  • Keep a food diary. This will help keep your eating on track and allow you to monitor exactly what is going into your mouth therefore keep you accountable of your daily food intake.

Just remember this, staying consistent is the key to portion control and weight loss. One bad meal or over indulgence won’t set you off track. You are allowed to have a cheat day once a week. Yaaayyyy! 😉 But be consistent with your portion control, it takes approximately 30 days to make or break a habit. Don’t give up, be persistent and you will see results that will last a lifetime, In’sha’Allah (If God wills)!

Nature Therapy & Our Relaxing Escape!

Gazing at the most beautiful creations of nature, a feeling of wonder would come over me: Will I ever get tired of marvelling at the beauty of Allah’s (God) creations? Never, In’Sha’Allah (Arabic word for “If God wills”)! I’m a huge fan of spending time outdoors and it always makes me happy, being in nature always stir the feeling that my soul is as wide and unlimited as the sky. And I feel this overwhelming sense of freedom like a free bird flying in the sky, it makes me feel as big as the grandest sky, but this same sky also reminds me that I am a tiny soul under this vivid wide sky. So it makes me feel both large and small at once and that is something I love about being in nature.

 

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Newcastle, Lake Macquarie

Living on the NSW north coast, we are so blessed to have so many beautiful places around. My darling hubby and I, we both love travelling so we often go outdoors to explore our relaxing escape & always feel amazing after our family getaway. But this time when we three – Hubby, I and our little Bub of course  😉 went out for some Nature therapy, I went into thinking that what is it about nature that makes me sooooooooooo much happy and alive? Is it my love for nature or is there something more? And this thought compelled me to do some research and read more about it so after coming back home I did my research on this and found out why exactly does hanging out in nature make me so happy and alive? And it turned out, it’s not just my adoration or love for nature that leaves me feeling more happy, alive and more at peace — Recently, much research has focused on the so-called “nature connection,” and how it affects our health, outlook and overall life. So, here are few more reasons why it can be beneficial other than the source of happiness for all of us?

Being outside can actually offer relief for everything from depression to negativity. The health benefits of being outdoors are countless – you will get a burst of happiness that’s guaranteed to improve your outlook on life. A study at Japan’s Nippon Medical School found women who spent six hours in the woods over the course of two days had an increase in virus and tumour-fighting white blood cells, and the boost lasted at least seven days afterwards. Being ‘at one’ with nature also gives your brain a break from over-stimulation and lets you relax.

Being outside in nature makes people feel more alive, finds a series of studies published in the June 2010 issue of the Journal of Environmental Psychology.

A new study in the American Chemical Society’s semi-monthly journal Environmental Science & Technology finds that just five minutes of exercise in a green nature setting can boost mood and self-esteem. Click here for link.

A June 29 study in Proceedings of the National Academy of Sciences found that a small group of subjects who strolled through nature for just an hour and a half reported a significant reduction in negative thoughts. Link here.

 

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Who doesn’t love this divine nature’s view!

Another benefit of being in nature is that it makes us more creative. According to David Strayer, Ph.D., a professor of Cognition and Neural Science at the University of Utah, “Modern multitasking overtaxes brain areas that are involved in suppressing distractions, thinking creatively, and developing a sense of identity. Strayer discovered that a mere four days backpacking in nature improved people’s creativity by 50%”. Woow, this is amazing!

In this day and age, we all are loosing our focus, aren’t we? But the good thing is we can improve our focus if we spend some quality time in nature. When I say this ‘quality time in nature’,  I mean no mobile phones around, mobile Datta off, wifi off, just disconnect yourself from technology and cyber world and absorb all the love of nature. According to a study published in Psychological Science, interacting with nature gives your brain a break from everyday overstimulation, which can have a restorative effect on your attention levels. It could improve your focus.

Furthermore, A study from Glasgow University showed that people who walked, biked, or ran in nature had a lower risk of poor mental health than people who worked out indoors. Link here.  So, If your are planning of spending another workout chained to the treadmill, move your run outdoors for a quick burst of happiness.

In conclusion, there are so many studies out there on the internet to prove that spending time in nature not only makes you happy but it provides many other health benefits as well. These were enough reasons to increase my love for nature, what about you guys? 😉

Here are some of the fabulous places we’ve recently visited and spent a quality time as a family, Allhamdullilah (Arabic word for ‘Praise be to God’)!

This place is truly divine – there’s something so magical about being in here.

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Newcastle, Lake Macquarie

 

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This place is one of my most favourites for some reason, a very memorable and special one!

 

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Harrington, NSW

Life is always better at the beach! I truly believe being on the beach is the best escape anybody can have – this is the perfect place to unwind and to detach yourself from the world. This is a divine beach. You can either walk on the jetty or run along the sand – Harrington has it all!

 

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That’s my darling hubby showing nature to our little baby love! #MakingMemories

I have shared few pics, now tell me about you guys … How often do you get away? Once a year, once a month or every weekend? Make some plan for your next scheduled break, take vacations in beautiful places, visit a state or national park or go to a beautiful beach — whatever landscape speaks to you. Even if it’s a quick trip to your nearest city or a drive down to your local landscapes, make it a lifestyle choice to travel often. Also, if you have the opportunity to get outside of your home for a brisk walk or a workout, take the chance to soak in that ‘Mother Nature’.

Go, free yourself, love and explore Nature – you will definitely feel good! 🙂

 

I could eat FRUIT for every meal! ;)

You must have heard this saying:

“An apple a day keeps the doctor away” – this is true but it applies to more than just apples. All fruits are beneficial and packed with nutrients. I am sure you all must be aware of the fact that fruit is such a fantastic food. It’s a delicious form of energy. It’s full of vitamins, minerals, fibre, phytonutrients, fructose (a simple sugar) and fresh water. It is packed with enzymes to aid digestion and help clean out the body, flush out impurities. Plus it can help get rid of waste from your digestive system, blood stream, internal organs,  and even your skin. And of course, it tastes great! I always try and have a fully raw breakfast that sets me up with energy I need to keep me going throughout my day, fruit is the first meal of my day – no preparation requires. I love it sooo much that I wish I could eat fruit for every meal. 😉

The best time to eat a bounty of fruit is either first thing in the morning on an empty stomach (which I prefer). What happens is when you go to sleep at night, your metabolism and digestive system slow down. A good way to wake your body and kick start your digestive system is to begin your day with some fresh fruit. It’s easy to digest, helps with bowel regularity and increase the body’s metabolic rate. So, if you are not already eating fruit for breakfast then make this habit of eating fruit first thing in the morning. Didn’t like the idea? It’s okay, you can also have fruit as a mid-morning snack, in between breakfast and lunch. 🙂

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Another important thing about fruit is that it should be eaten alone or with other fruit on an empty stomach. This is because when fruit is eaten, the digestive process works very quickly and our body uses different enzymes to digest the fruit. The simple sugars contained in fruit need time to be completely absorbed by your body. When fruits are eaten alone, your stomach can more easily process all of the nutrients, fibre and the simple sugars contained in the fruit. This is the optimal ‘proper way’ to benefit from the fruit you eat. If you eat fruit close to a meal, especially right after a larger meal and combine with other foods, it’s held in the stomach too long along with other foods and will rot and ferment in the gut. If you experience indigestion, heartburn, burping and and other digestive discomforts and you blame on the meal – it could be the combination of the food, the fermentation with fruit that causes your upset stomach. If left uncontrolled it could lead to other health problems that stem from the digestive tract.

I will recommend that you eat at least four pieces of fresh fruit every day. Four pieces is just a guideline, if you want more, go for it. And by this I don’t mean, four grapes or four cherries – I mean an apple, a banana and a kiwi or peach, or a large section of watermelon/rockmelon, a bunch of grapes or cherries etc.

Grapes have become my most favourite fruit since the day I got to know that our beloved Prophet (PBUH) was very much fond of grapes and Allah (God), the Bestower mentions grapes eight times in the Qur’an (the Holy book of God) as one of the innumerable favors He bestowed upon His creation. Grapes are fruits found both on the earth and in Paradise according to The Noble Book – Quran and Prophetic traditions. In Medicine of the Prophet, Ibn Al-Qayyim (a commentator on the Quran and the theologian, his scholarship was focused on the Islamic sciences of Hadith, Fiqh, and Sufism) states that it is better and more nutritious to eat grapes two or three days old, (when the skin becomes soft), than those harvested on the same day. When eaten the same day of harvesting they produce flatulence and gas in the stomach and intestines. Otherwise, the nutritional benefits of table grapes are similar to those of figs and raisins. It purifies the blood, provides vigor and health, strengthens the kidney and clears the bowels. Grapes are categorized as one of the ‘Three Royal Fruits: namely grapes, figs and dates’. 

Enough about fruits today, start eating and enjoying your daily portion of fruits. I will be back soon with another topic.  Till than take care and eat healthy! 🙂 Xxxx

 

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”BPA Free” Products – Are they really safe?

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In this day and age when plastic seems to be impossible to remove from our lives. Pantry items come in plastic, milk comes in plastic, even storage container and water bottles are mostly plastic. But did you know that plastic containers have been shown to have destructive effects on the human body. The chemical, bisphenol A (BPA), in particular, has been called out for a host of negative health consequences. Some research has shown that BPA can seep into food or beverages from plastic containers that are made with BPA. Exposure to BPA is a concern because of possible health effects of BPA on the brain, reproductive development in foetuses, infants and children, an early puberty and a rise in breast and prostate cancer.

 

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In 2012 the U.S. Food and Drug Administration banned the sales of baby bottles containing BPA. Since that ban, companies began advertising ”BPA-free” plastics for children & adults. And as a result it’s not hard to find products labeled ”BPA free”. I recently looked around my local grocery stores and found out that there is good range of BPA free products in the market. But the news is unfortunately, it turns out the chemicals used to replace BPA, a chemical called ‘bisphenol BPS’ may have nearly the exact impact on the human body – hormone disruption – as BPA, according to a new study (link here) in the Journal Environmental Health Perspectives. According to a 2013 study, even in concentrations of less than one part per trillion BPS has the potential to lead to cancer, birth defects, asthma, obesity and diabetes.

So to sum it up,  manufacturers are telling the truth by labelling their products as ”BPA Free”, but they are not telling you that the BPS they use instead of BPA could be just as bad for you.

 

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What’s the Solution?

The solution of course is to avoid using plastics at all. Unfortunately, it’s harder but not impossible to avoid buying products in plastic from the grocery store. It does take some commitment and creativity. Make small gradual changes. I will share some ideas that will help in reducing or eliminating the need for plastic in your kitchen.

  • Choose condiments that come in glass jars when possible
  • Milk can be purchased in cartons
  • Yogurt can be made at home with a very simple yogurt maker
  • Instead of buying water in plastic bottles or gallon jugs, install a water filter at your kitchen sink. Keep a glass water dispenser for home use.
  • Use glass drink bottles for drinking water on the go. If you are concerned about the glass breaking, just keep the bottle inside of a neoprene water bottle cover. You can buy this from eBay here. Metal, stainless steel water bottles and mugs are available too.
  • Invest in glass storage containers.
  • Buy paper cups to replace plastic cups, especially if you have a small child at home who is still using a sippy cup. A stainless steel cup with a screw-on lid and a straw works just as well for young children.
  • Switch to stainless steel drinking straws over plastic straws. Keep them clean with pipe cleaners.

Always remember, good health requires a little sacrifice, discipline, leaving certain things, but it will be worth it. I hope these tips will work for you!

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Neoprene Bottle Sleeve

 

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Sample pic of stainless steel bottle

 

Below are the sources to read about it in detail:

Link to Source 1

Link to Source 2

 

 

Ready to give Juicing a whirl?

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Ready to give juicing a whirl? If you are interested then this is the article you wanna read. The best, easiest, quickest and often tastiest way to load your body up with beautifying plants is by drinking them. Juices are like precious elixir of life, in fact your best ally when it comes to saying hello to health and beauty 😉 and saying good bye to illness and excess weight. Drinking veggie juices is like delivering a big shot of enzymes, oxygen and vitamins straight into your blood stream. If you wanna read more about juicing click this link.

All About Rice!

How have I gotten away with not posting a food pic (under my food diary page) in so long? I am a Nutritionist after all 😉 hehe. Well some nights it’s all about the comfort food and nothing beats a good plate of rice when you want comfort food, so this is what happened for dinner last night! I wanted to try a quick and different recipe this time, searched online and found this healthy nutritious recipe of  “Healthy Chicken & Pineapple Fried Rice”. Yummmo! It was way too easy, quick and extremely delish. I loved it. If you guys wanna play around with this delicious recipe then here is a Recipe Link for you. Try it and let me know if you liked it too! I modified this recipe a bit, instead of red chilli powder I used black pepper powder and added few more vegetables of my choice like green beans (for extra protein). I marinated chicken first then stir fried it with olive oil. And yes I had broccoli for my dinner side. You can have veggies of your choice and can have it with gravy if you want. For everyone wondering, I used white rice! OMG! 😉

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You must be drooling over this amazing dish of chicken & pineapple fried rice 😉  but hold on, let’s solve this dilemma first … White rice or Brown rice? Which one is good? Can we eat rice and still loose weight?

I will say ‘Both’ and yes we can eat rice and still loose weight …  now continue reading if you want to know why? 😉

Do you know that eating a daily portion of rice not only makes dieting easier, but is linked to improved all-round health. New research shows that consumers can improve their diets simply by enjoying white or brown rice as part of their daily meals. Eating rice is also associated with eating more servings of fruits, vegetables, meat and beans.

In a study published Journal Food and Nutrition Sciences, study leader Dr Theresa Nicklas, of Baylor College of Medicine, looked at rice intake and diets among more than 14,000 US adults. She said our results show that adults who eat rice had diets more consistent with what is recommended in dietary guidelines, and they showed higher amounts of potassium, magnesium, iron, folate and fibre while eating less saturated fat and added sugars.

Rice is naturally sodium free and has only a small amount of fat, of which none is saturated. In addition, a human clinical trial found that having White or Brown rice at a meal increased feelings of fullness more than a calorically equivalent glucose solution control.

Considering the cross-sectional and clinical findings, both enriched white rice and whole grain brown rice should be recommended as part of a healthy diet, says researchers. They added that rice provides about 100 calories per half-cup cooked serving and is naturally free of gluten. Both enriched white rice and whole grain brown rice are considered nutrient rich quality complex carbohydrates and can be a part of a sustainable, plant based diet that promotes optimal health. Brown rice is a 100 percent whole grain food and white rice is enriched with more than 15 vitamins and minerals including folate and other Vitamins, iron and zinc. Brown rice is slightly higher in dietary fibre, magnesium and phosphorus, but lower in Vitamins and iron than enriched, fortified white rice.

As researchers said both white and brown rice produced health benefits so we cant’t say eating white rice is a bad thing? The bad thing is when we mindlessly decide if one thing is good for us and that if we do it a lot, it becomes only worse. We do that with rice so often now. Here will come the art of knowing portion control and incorporating this into our daily meals. One can have both type of rice,  just be careful with portion sizes. For instance, if you eat rice with pulses (in our countries like Pakistan/India we call it Daal Chaawal)  or rice with veggies on the side, it is so satiating that it makes you eat slower and improves your chances of eating the right amount (the cornerstones of fat loss or accelerated metabolism, good digestion and health itself).

Isn’t it amazing? So, from now onwards enjoy eating rice without any guilt guys. 🙂

Keep following for more. Take care! xx
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Back To My Pilate Routine!

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Hello friends! How was your weekend? I hope you had a great one! 🙂

I’m currently sitting on my couch, drinking tea and typing on my trusty laptop and ofcourse my little bub is sleeping. 🙂 So, today I’d like to tell you something about my new exercise routine. Actually I have promised myself to make time for me and to do some kinda exercise every single day of my life. No matter how much busy you are – you gotta take only 10-15 minutes to move. Now tell me is this too much? I really don’t think so … Try a walk, a quick set of squats and lunges, matwork pilate or even a quick 7 to 8 minute body stretch. Whatever it is, make sure it’s something that You Enjoy Doing. If it’s a burden or a chore, you won’t keep it up. You have to enjoy it, otherwise you slip behind and wonder why you aren’t feeling healthy or looking fit.

I have come back to my old Pilate routine and I have been on this journey for some time now, and I can safely say that there is nothing more exciting than doing Pilates. I used to do Pilates (Matwork) before my pregnancy and used to love it. (Planning to get Reformer classes now). I don’t know if you people know much about Pilate but the only thing I knew that it was something some of the Hollywood & Bollywood actors did. Recently I got to know few more things about Pilate so gonna share them with you guys, I’m not a Pilate expert. Most of the information I share below is based on my readings, interactions with Pilate experts and my own life experiences …

Pilates takes its name from Joesph Pilates. Joseph Pilates was a German gymnast, born in 1883, who dedicated his life to teaching his exercising techniques, believing that poor posture goes hand in hand with poor health. Pilates was initially developed as a rehabilitative tool. He devised the Pilates method as a new approach to exercise & body conditioning in the early decades of the last century. He believed that by having awareness of breath and of alignment of the spine, we can strengthen the deep torso and abdominal muscles and reduce stress.

Isn’t it beautiful? What i love the most about Pilates is how it makes you feel good, and you see results quickly which provides you great motivation to keep going. You become tighter, more toned & stronger. It’s a full body workout. Not only can you feel the exercises working, but you feel great afterwardsan endorphin buzz right? 😉 Secondly, Pilates builds longer and leaner muscles. It improves core strength (and you know after having kids how important it is to regain and maintain that Core Strength), also gives you a stronger and healthier back, a flatter stomach, flexibility, balance and corrects posture – making you stand taller and look slimmer! (I have always been a huge fan of Pilate walk) So, if you want to gain all these benefits mentioned above and want to turn your dream of losing weight into a reality 😉 then Pilate is what you need. YES!! 🙂

My Typical Morning Routine:

I believe we can achieve small things throughout our day and guess what? You get fit at the same time too. How cool is that? My current pilate routine requires only 10 to 15 minutes approx daily and I am still getting results. It’s because consistency is the key to success in everything. I think I should share my morning routine with you. My typical morning is just like this …

I wake up between 3.00am to 3.30am, and the first hour after waking up, that is the time for my spiritual intake. It’s a must now and has become my early morning ritual, Allhamdullilah (praise be to God). If I don’t manage it, I feel I have let myself down or there is something that is missing! So, I try to make the most of it and be grateful that I get to experience this morning routine only because of God’s Rahman (mercy)!

Then comes my Pilate routine, It takes 10 to 15 minutes only & normally at this time my baby love & my darling hubbssy are sleeping so this is what I can say ‘it’s me time’. 😉 This new Pilate routine is working best for me and I am loving strengthening my core each day again with this “10 minutes solution Pilates Perfect Body”. I will recommend you buy this DVD or you can find these videos on Youtube, simple na. It’s an amazing workout for people who can not spend hours in the Gym and are leading a busy lifestyle, want to exercise for few minutes and get quick results. I customize it and mix it according to my desire; for instance one day I do 10 min abs + 5 minutes body stretch or next day I do 10 minutes arms only so it really depends on my mood. One more thing, before you buy this dvd or check it on you tube, I will recommend you go to your nearby Pilate studio, get yourself educated and trained about how pilate works, learn the basic techniques from your Pilate trainer first, once you are done with that then you should buy this dvd and feel free to do this at home. You should know the basics of pilate first. 🙂

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… And yep, now I can hear my little man is making little baby sounds in the next room. He is up so time to leave you guys and attend him. I hope I did justice to this topic and you found it beneficial. Stay connected for more! 🙂 

Take care guys. Xxx

 

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Are Frozen Veggies & Fruits as Nutritious as Fresh?

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Freezing can slightly alter the nutritional composition of fruits and veggies, someimes in favour of the frozen product and sometimes in favour of the fresh, but over all, “there’s no clear winner,” said Ali Bouzari, who has done studies comparing fresh and frozen produce and now runs Pilot R+D, a culinary research and development company in Sonoma County, Calif. “It really depends which plant you’re talking about”.

Though vitamins can degrade in fresh fruits and veggies over time, many nutrients in foods are much hardier than most people assume, Dr. Bouzari said. “Minerals like iron are almost bulletproof, and the fiber doesn’t care at all whether it’s heated or frozen.”  he said. And in general, the differences in nutrient levels between fresh and frozen are so minor that they would be unlikely to have an impact on overall health, and dietitians generally encourage people to eat as many fruits and vegetables as they can, in whatever form they enjoy.

Dr, Bouzari and colleagues at the University of California Davis, compared the vitamin content in eight different fresh and frozen fruits and veggies – Corn, carrots, broccoli, spinach, peas, green beans, strawberries and blueberries — and found no consistent differences over all between fresh and frozen. The vitamin content was ocassionally higher in some frozen foods; frozen broccoli for example had more riboflavin ( a B vitamin) than fresh broccoli. Link here! But frozen peas had less riboflavin than fresh peas; and frozen corn, green beans and blue berries had more vitamin C than their fresh counterparts. Second Link

Mary Ann Lila, director of the Plants for Human Health Institute at North Carolina State University, noted that fresh berries lose some nutrients while sitting on the shelf, so eat them right away to get the most nutrients. Frozen berries will also deteriorate when kept in a home freezer that’s opened and shut often, she said, so freeze fruits in a deep freezer or at the very back of a kitchen freezer. Look for produce frozen under a process called “individually quick frozen,” or IQF, for the best quality.

Source: The New York Times