tag:blogger.com,1999:blog-2604187681607370782024-03-05T04:58:06.623-08:00Chris Chapman NutritionChris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-260418768160737078.post-9308131452420772812013-10-23T04:29:00.002-07:002013-10-23T04:30:41.213-07:00A message from Arnold.Struggling with yielding to temptation to eat too much bad stuff?<br />
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<br />Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-14607483180350667852013-09-26T13:57:00.005-07:002013-09-26T13:57:42.046-07:00My fastest, tastiest midweek supper.<div class="MsoNormal" style="text-align: justify;">
Most evenings when I get back
from coaching gymnastics I’m starving, and the last thing I want to do is cook
something elaborate. Beans on toast is not a bad option when you’re in a real
rush, as its super-quick to prepare, and far better than almost any takeaway.
But it can get a bit dull, so here’s my souped-up version, which takes a couple
of minutes extra to prepare, but pays off in bags of flavour. </div>
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So here is my quickest and
tastiest dinner. It’s not claiming to be optimum nutrition, but it does have the benefit of
being incredibly tasty, as well as having certain health benefits:</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> - </span></span>The beans and bread combine to make complete
proteins – this means that you get the full spectrum of amino acids in the
meal, which many vegetarian options such as pulses are deficient;</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> - </span></span>It’s a great source of fibre, crucial for gut
health, and improves nutrient absorption;</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> - </span></span><!--[endif]-->It is high in folate, essential in DNA synthesis
and repair.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8LzxYu4w3m0mMl0ZBTTqJeKCPsdPeh7Tf9Qa6qJVtdPQtxvF8hJ62RkewaZ_OhvxxuqnVWrp_Bm4KujJbvbKAmsqYX__DUeAJL7RQXa2GLwLChIj_CMhB4rc2wf-s7lilhdFpFiQC2UY/s1600/beans.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8LzxYu4w3m0mMl0ZBTTqJeKCPsdPeh7Tf9Qa6qJVtdPQtxvF8hJ62RkewaZ_OhvxxuqnVWrp_Bm4KujJbvbKAmsqYX__DUeAJL7RQXa2GLwLChIj_CMhB4rc2wf-s7lilhdFpFiQC2UY/s1600/beans.png" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibVPZr0WNS0lq6Nnmig9Ll4bKbnfWw9JjQrJacZcOAoCx0m6x4HDTRAyANL6vknhYB_rNliDAcdZxT1Bc4TVJSUkNoc4Z-bGwtAVv7NhedmKV2_cVJb6ML2yg18Zp29OZ_SlUDTLhkUy8/s1600/beans+cho.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibVPZr0WNS0lq6Nnmig9Ll4bKbnfWw9JjQrJacZcOAoCx0m6x4HDTRAyANL6vknhYB_rNliDAcdZxT1Bc4TVJSUkNoc4Z-bGwtAVv7NhedmKV2_cVJb6ML2yg18Zp29OZ_SlUDTLhkUy8/s400/beans+cho.jpg" width="400" /></a></div>
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<u>Ingredients<o:p></o:p></u></div>
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1 slice of wholemeal bread</div>
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50g chorizo, as spicy as you can
stand</div>
<div class="MsoNormal" style="text-align: justify;">
½ a tin of baked beans, preferably
reduced sugar and salt</div>
<div class="MsoNormal" style="text-align: justify;">
1 egg</div>
<div class="MsoNormal" style="text-align: justify;">
50g spinach</div>
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<br /></div>
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Fry off the chorizo for 5 minutes
until it starts to lightly brown. Throw in the spinach to wilt it, then add the
beans and slowly bring to the boil. At the same time, toast the bread and poach
the egg until it’s done to your liking (<a href="http://www.theguardian.com/lifeandstyle/2009/mar/20/delia-smith-poached-eggs-recipe">Delia's
method</a> is foolproof). Pile the chorizo, bean and spinach mixture onto the
toast, and top with the egg. </div>
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<br /></div>
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This will give you the following nutrients:</div>
<div class="MsoNormal" style="text-align: justify;">
594 kCalories</div>
<div class="MsoNormal" style="text-align: justify;">
34g protein</div>
<div class="MsoNormal" style="text-align: justify;">
48g carbohydrate</div>
<div class="MsoNormal" style="text-align: justify;">
30g fat</div>
Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com1tag:blogger.com,1999:blog-260418768160737078.post-76756373141884090002013-09-25T04:41:00.003-07:002013-09-25T04:42:45.475-07:00Is public health the food industry's responsibility? (part 1 of 3)This series of posts make up a piece I wrote while doing the excellent "Diet Quality and Health" module, run by the <a href="https://www.google.co.uk/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&ved=0CDMQFjAA&url=http%3A%2F%2Fwww.foodatp.co.uk%2F&ei=RctCUsWsBuGT0AW43oH4Cg&usg=AFQjCNEOHK8j9Q5H-2qtk-OTgTPU8kLg9A&sig2=8x1RsZdGpS8sbiyYTbhkiQ&bvm=bv.53077864,d.d2k">Food Advance Training Partnership</a> last year. It discusses the role of the food industry and what it should or should not do regarding responsibility for public health and non-communicable diseases.<br />
I've cut the piece into 3 parts, since the whole thing is pretty big. If you want a copy of the whole thing, email me at cmcnutrition@gmail.com I hope you find it interesting, and that it will perhaps spark some debate.<br />
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<span style="font-size: 12.0pt; line-height: 200%;"><u>Introduction</u></span></div>
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<span style="font-size: 12.0pt; line-height: 200%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 200%;">The role of the food industry in
today’s society is multi-factoral. It provides variety, choice and information
to their consumers, while being (at least morally-) bound to provide fair
prices to their suppliers, sustainability and husbandry for the environment and
profit to their shareholders. The issue of whether the industry should also be
responsible for the wellbeing of the public, above and beyond basic provision
of nutrition, is contentious for two reasons. Firstly this is typically seen as
the remit of government rather than business, and secondly there is the issue
of whether consumer choice should be the ultimate decider of the individual’s
health. If this latter is the case, it suggests that the industry need only
provide this choice, and can leave responsibility for public health to the
government and the consumer. <o:p></o:p></span></div>
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<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<u><span style="font-size: 12.0pt; line-height: 200%;">Diet and Disease<o:p></o:p></span></u></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 200%;">There is a wealth of evidence as to
the connection between consumption of certain foods and/or nutrients, and
non-communicable chronic disease. The correlation between consumption of fat,
particularly saturated fat, and coronary heart disease (CHD) is well-supported.
The mechanism behind this is that an increase in blood cholesterol can be
brought about by increased fat consumption (particularly saturated fat). This in
turn can lead to the laying down of atherosclerotic plaques in the arteries,
leading ultimately to blockage and therefore heart attack.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 200%;">Furthermore it has been shown that
reduction or replacement of such fats in the diet can help to reduce CHD risk </span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span><span
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</xml><![endif]--></span><!--[if supportFields]><span style='font-size:12.0pt;
line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">. Increased alcohol consumption has
been also correlated with greater CHD risk</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Ronksley</Author><Year>2011</Year><RecNum>8343</RecNum><record><rec-number>8343</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8343</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Ronksley,
P. E.</author><author>Brien, S. E.</author><author>Turner,
B. J.</author><author>Mukamal, K.
J.</author><author>Ghali, W.
A.</author></authors></contributors><auth-address>Department
of Community Health Sciences, Faculty of Medicine, Calgary Institute for
Population and Public Health, University of Calgary, Alberta,
Canada.</auth-address><titles><title>Association of alcohol
consumption with selected cardiovascular disease outcomes: a systematic review
and
meta-analysis</title><secondary-title>BMJ</secondary-title></titles><periodical><full-title>BMJ</full-title></periodical><pages>d671</pages><volume>342</volume><edition>2011/02/24</edition><keywords><keyword>Alcohol
Drinking/*immunology</keyword><keyword>Cardiovascular
Diseases/*mortality</keyword><keyword>Cause of
Death</keyword><keyword>Coronary Disease/mortality</keyword><keyword>Humans</keyword><keyword>Incidence</keyword><keyword>Prognosis</keyword><keyword>Prospective
Studies</keyword><keyword>Risk
Factors</keyword><keyword>Stroke/mortality</keyword></keywords><dates><year>2011</year></dates><isbn>1756-1833
(Electronic)&#xD;0959-535X (Linking)</isbn><accession-num>21343207</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=21343207</url></related-urls></urls><custom2>3043109</custom2><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>2</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">, while overconsumption has been
shown to cause chronic liver diseases</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Lee</Author><Year>2012</Year><RecNum>8348</RecNum><record><rec-number>8348</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8348</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Lee,
M.</author><author>Kowdley, K. V.</author></authors></contributors><auth-address>Liver
Center of Excellence, Virginia Mason Medical Center, 1100 Ninth Avenue,
Mailstop C3-GAS, Seattle, WA 98101,
USA.</auth-address><titles><title>Alcohol&apos;s Effect
on Other Chronic Liver Diseases</title><secondary-title>Clin Liver
Dis</secondary-title></titles><periodical><full-title>Clin
Liver
Dis</full-title></periodical><pages>827-37</pages><volume>16</volume><number>4</number><edition>2012/10/30</edition><dates><year>2012</year><pub-dates><date>Nov</date></pub-dates></dates><isbn>1557-8224
(Electronic)&#xD;1089-3261 (Linking)</isbn><accession-num>23101984</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=23101984</url></related-urls></urls><electronic-resource-num>S1089-3261(12)00093-1
[pii]&#xD;10.1016/j.cld.2012.08.010</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>3</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"> and has been implicated in certain
types of cancer </span><!--[if supportFields]><span style='font-size:12.0pt;
line-height:200%'><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE
<EndNote><Cite><Author>Jung</Author><Year>2012</Year><RecNum>8359</RecNum><record><rec-number>8359</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8359</key></foreign-keys><ref-type
name="Journal Article">17</ref-type><contributors><authors><author>Jung,
E. J.</author><author>Shin, A.</author><author>Park, S.
K.</author><author>Ma, S. H.</author><author>Cho, I.
S.</author><author>Park, B.</author><author>Lee, E.
H.</author><author>Chang, S. H.</author><author>Shin,
H. R.</author><author>Kang, D.</author><author>Yoo, K.
Y.</author></authors></contributors><auth-address>Department
of Preventive Medicine, Seoul National University College of Medicine, Seoul,
Korea.</auth-address><titles><title>Alcohol Consumption and
Mortality in the Korean Multi-center Cancer Cohort Study</title><secondary-title>J
Prev Med Public
Health</secondary-title></titles><periodical><full-title>J
Prev Med Public
Health</full-title></periodical><pages>301-8</pages><volume>45</volume><number>5</number><edition>2012/10/24</edition><dates><year>2012</year><pub-dates><date>Sep</date></pub-dates></dates><isbn>2233-4521
(Electronic)&#xD;1975-8375
(Linking)</isbn><accession-num>23091655</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=23091655</url></related-urls></urls><custom2>3469812</custom2><electronic-resource-num>10.3961/jpmph.2012.45.5.301</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>4</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">. Similarly, increased levels of
dietary salt have been shown to cause hypertension</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Elliott</Author><Year>1989</Year><RecNum>8424</RecNum><record><rec-number>8424</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8424</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Elliott,
P.</author><author>Marmot, M.</author><author>Dyer,
A.</author><author>Joossens,
J.</author><author>Kesteloot,
H.</author><author>Stamler, R.</author><author>Stamler,
J.</author><author>Rose,
G.</author></authors></contributors><auth-address>Department
of Epidemiology and Population Sciences, London School of Hygiene and Tropical
Medicine, UK.</auth-address><titles><title>The INTERSALT
study: main results, conclusions and some implications</title><secondary-title>Clin
Exp Hypertens
A</secondary-title></titles><periodical><full-title>Clin
Exp Hypertens
A</full-title></periodical><pages>1025-34</pages><volume>11</volume><number>5-6</number><edition>1989/01/01</edition><keywords><keyword>Adult</keyword><keyword>Alcohol
Drinking</keyword><keyword>*Blood
Pressure</keyword><keyword>Body
Constitution</keyword><keyword>Diet</keyword><keyword>Epidemiologic
Methods</keyword><keyword>Female</keyword><keyword>Humans</keyword><keyword>Hypertension/diet
therapy/epidemiology/prevention &amp;
control</keyword><keyword>Male</keyword><keyword>Middle
Aged</keyword><keyword>Potassium/*urine</keyword><keyword>Sodium/*urine</keyword></keywords><dates><year>1989</year></dates><isbn>0730-0077
(Print)&#xD;0730-0077 (Linking)</isbn><accession-num>2791323</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=2791323</url></related-urls></urls><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>5</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">, a leading cause of death by
myocardial infarction and stroke and a strong association has been made between
high consumption of red meat and the risk of colo-rectal cancer.</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Vargas</Author><Year>2012</Year><RecNum>8443</RecNum><record><rec-number>8443</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8443</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Vargas,
A. J.</author><author>Thompson, P.
A.</author></authors></contributors><auth-address>Department
of Nutritional Sciences, University of Arizona Cancer Center, Tucson, Arizona,
USA.</auth-address><titles><title>Diet and nutrient factors
in colorectal cancer risk</title><secondary-title>Nutr Clin
Pract</secondary-title></titles><periodical><full-title>Nutr
Clin
Pract</full-title></periodical><pages>613-23</pages><volume>27</volume><number>5</number><edition>2012/08/16</edition><dates><year>2012</year><pub-dates><date>Oct</date></pub-dates></dates><isbn>1941-2452
(Electronic)&#xD;0884-5336
(Linking)</isbn><accession-num>22892274</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=22892274</url></related-urls></urls><electronic-resource-num>0884533612454885
[pii]&#xD;10.1177/0884533612454885</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>6</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 200%;">Despite reduced consumption of
overall energy, and dietary fat, epidemiological evidence points to a continued
increase in overweight, partly due to an increasingly sedentary lifestyle
brought about by labour-saving devices, the overuse of motorised transport and
the reduced need for professions requiring manual labour</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>NICE</Author><Year>2012</Year><RecNum>8492</RecNum><record><rec-number>8492</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8492</key></foreign-keys><ref-type
name="Web Page">12</ref-type><contributors><authors><author>NICE</author></authors></contributors><titles><title>Walking
and Cycling Should Become the Norm for Short
Journeys</title></titles><number>28th November
2012</number><dates><year>2012</year></dates><urls><related-urls><url>http://www.nice.org.uk/newsroom/news/WalkingAndCyclingShouldBecomeTheNormForShortJourneys.jsp</url></related-urls></urls></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>7</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">. Consequent to increased bodyweight
is Metabolic Syndrome, comprising increased risk of various conditions such as
Type II Diabetes Mellitus, elevated LDL cholesterol, coronary artery disease
and stroke. These conditions are in part due to genetic predisposition, but
also due to modifiable risk factors such as smoking, physical activity and,
crucially, diet. The key to weight control is to maintain energy balance – if
energy intake exceeds usage then energy is conserved in the form of body-fat
stores, while if demand exceeds intake then energy in the form of body fat is
used up. Since this is the case, it follows that despite our reduced energy
intake mentioned above, the trend is still towards overconsumption of energy
relative to the needs of our lifestyle, suggesting that this is at least
partially due to the easy availability of energy-dense foods. One example of
this is the prevalence of childhood obesity. Currently in the UK 30.3% of
children (aged 2-15) are overweight or obese</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Health</Author><Year>2012</Year><RecNum>8479</RecNum><record><rec-number>8479</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8479</key></foreign-keys><ref-type
name="Web
Page">12</ref-type><contributors><authors><author>Department
of
Health</author></authors></contributors><titles><title>Facts
and Figures on
Obesity</title></titles><dates><year>2012</year></dates><urls><related-urls><url>http://www.dh.gov.uk/health/2012/04/obesityfacts/</url></related-urls></urls></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>8</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">, which can be partially attributed
to a reduction in physical activity due to the increased popularity of
screen-based entertainment such as video games, but is also contributed to by
the availability of high-energy foods from vending machines in schools. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 200%;">Given this situation, it is logical
that reduced consumption of overall energy might be an effective risk-reduction
strategy, as well as reduced consumption of fat, salt, and sugar. However,
these ingredients are often added to convenience foods by the manufacturers,
either as preservatives, flavour- or texture-enhancers, or in the case of sugar
to replace the mouthfeel of fat in “diet” products. Given this last fact, it is
logical to suggest that the food industry is partly responsible for the
increase in the conditions mentioned above. In this case, it follows that the
food industry could play a role in addressing it. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<u><span style="font-size: 12.0pt; line-height: 200%;">Beneficial effects of certain nutrients<o:p></o:p></span></u></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 200%;">In contrast, consumption of certain
foods or nutrients has been seen to have beneficial effects in humans, often
offering protection against various diseases. High consumption of fruit and
vegetables has been shown to reduce risk of coronary heart disease by 30% and
stroke by 20%</span><!--[if supportFields]><span style='font-size:12.0pt;
line-height:200%'><span style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>Hu</Author><Year>2003</Year><RecNum>8433</RecNum><record><rec-number>8433</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8433</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Hu,
F. B.</author></authors></contributors><auth-address>Department
of Nutrition, Harvard School of Public Health, Boston, MA 02115, USA.
frank.hu@channing.harvard.edu</auth-address><titles><title>Plant-based
foods and prevention of cardiovascular disease: an
overview</title><secondary-title>Am J Clin Nutr</secondary-title></titles><periodical><full-title>Am
J Clin
Nutr</full-title></periodical><pages>544S-551S</pages><volume>78</volume><number>3
Suppl</number><edition>2003/08/26</edition><keywords><keyword>Cardiovascular
Diseases/*prevention &amp;
control</keyword><keyword>*Cereals</keyword><keyword>Diet
Surveys</keyword><keyword>*Food
Habits</keyword><keyword>*Fruit</keyword><keyword>Humans</keyword><keyword>*Nuts</keyword><keyword>*Vegetables</keyword></keywords><dates><year>2003</year><pub-dates><date>Sep</date></pub-dates></dates><isbn>0002-9165
(Print)&#xD;0002-9165
(Linking)</isbn><accession-num>12936948</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=12936948</url></related-urls></urls><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>9</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">, while regular consumption of fish,
particularly oily fish, can have a cardio-protective effect via lowering of
plasma triglyceride levels</span><!--[if supportFields]><span style='font-size:
12.0pt;line-height:200%'><span style='mso-element:field-begin'></span> ADDIN
EN.CITE
<EndNote><Cite><Author>Mozaffarian</Author><Year>2011</Year><RecNum>8460</RecNum><record><rec-number>8460</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8460</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Mozaffarian,
D.</author><author>Appel, L. J.</author><author>Van
Horn,
L.</author></authors></contributors><auth-address>Division
of Cardiovascular Medicine and Channing Laboratory, Brigham and
Women&apos;s Hospital and Harvard Medical School, Boston, MA, USA.
dmozaffa@hsph.harvard.edu</auth-address><titles><title>Components
of a cardioprotective diet: new
insights</title><secondary-title>Circulation</secondary-title></titles><periodical><full-title>Circulation</full-title></periodical><pages>2870-91</pages><volume>123</volume><number>24</number><edition>2011/06/22</edition><keywords><keyword>Cardiovascular
Diseases/*diet therapy/epidemiology/*prevention &amp;
control</keyword><keyword>*Dietary
Supplements</keyword><keyword>*Food</keyword><keyword>*Food
Habits</keyword><keyword>Health
Promotion/*trends</keyword><keyword>Humans</keyword><keyword>Life
Style</keyword><keyword>Risk
Factors</keyword></keywords><dates><year>2011</year><pub-dates><date>Jun
21</date></pub-dates></dates><isbn>1524-4539
(Electronic)&#xD;0009-7322 (Linking)</isbn><accession-num>21690503</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=21690503</url></related-urls></urls><electronic-resource-num>123/24/2870
[pii]&#xD;10.1161/CIRCULATIONAHA.110.968735</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>10</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">. Further benefits of fish oil appear
to include augmentation of immune function via modulation of metabolic pathways
which normally produce inflammatory cytokines</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Gray</Author><Year>2012</Year><RecNum>8467</RecNum><record><rec-number>8467</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8467</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Gray,
P.</author><author>Gabriel, B.</author><author>Thies,
F.</author><author>Gray, S. R.</author></authors></contributors><auth-address>Institute
of Medical Sciences, Foresterhill, Aberdeen AB25 2ZD, United
Kingdom.</auth-address><titles><title>Fish oil
supplementation augments post-exercise immune function in young
males</title><secondary-title>Brain Behav
Immun</secondary-title></titles><periodical><full-title>Brain
Behav Immun</full-title></periodical><pages>1265-72</pages><volume>26</volume><number>8</number><edition>2012/08/21</edition><dates><year>2012</year><pub-dates><date>Nov</date></pub-dates></dates><isbn>1090-2139
(Electronic)&#xD;0889-1591
(Linking)</isbn><accession-num>22902522</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=22902522</url></related-urls></urls><electronic-resource-num>S0889-1591(12)00389-3
[pii]&#xD;10.1016/j.bbi.2012.08.002</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>11</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"> and possible reduction of cancer risk
in men</span><!--[if supportFields]><span style='font-size:12.0pt;
line-height:200%'><span style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>Augustsson</Author><Year>2003</Year><RecNum>8473</RecNum><record><rec-number>8473</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8473</key></foreign-keys><ref-type
name="Journal Article">17</ref-type><contributors><authors><author>Augustsson,
K.</author><author>Michaud, D. S.</author><author>Rimm,
E. B.</author><author>Leitzmann, M.
F.</author><author>Stampfer, M.
J.</author><author>Willett, W.
C.</author><author>Giovannucci,
E.</author></authors></contributors><auth-address>Department
of Nutrition, Harvard School of Public Health, Harvard Medical School, Boston,
Massachusetts, USA.
katarina.augustsson@mep.ki.se</auth-address><titles><title>A
prospective study of intake of fish and marine fatty acids and prostate
cancer</title><secondary-title>Cancer Epidemiol Biomarkers
Prev</secondary-title></titles><periodical><full-title>Cancer
Epidemiol Biomarkers
Prev</full-title></periodical><pages>64-7</pages><volume>12</volume><number>1</number><edition>2003/01/24</edition><keywords><keyword>Adult</keyword><keyword>Aged</keyword><keyword>Animals</keyword><keyword>Cohort
Studies</keyword><keyword>*Diet</keyword><keyword>Fatty
Acids, Omega-3/*administration &amp;
dosage</keyword><keyword>Fishes</keyword><keyword>Humans</keyword><keyword>Male</keyword><keyword>Middle
Aged</keyword><keyword>Prospective Studies</keyword><keyword>Prostatic
Neoplasms/epidemiology/*prevention &amp;
control</keyword><keyword>*Seafood</keyword></keywords><dates><year>2003</year><pub-dates><date>Jan</date></pub-dates></dates><isbn>1055-9965
(Print)&#xD;1055-9965 (Linking)</isbn><accession-num>12540506</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=12540506</url></related-urls></urls><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>12</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 200%;">Similarly, there is an emerging trend
of evidence regarding the health benefits of certain compounds derived from
plants. Stilbenes, found in wine and nut skins have been associated with
anti-cancer effects such as the initiation of apoptosis to control unregulated
cell replication and therefore tumour formation</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Rimando</Author><Year>2008</Year><RecNum>8474</RecNum><record><rec-number>8474</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8474</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Rimando,
A. M.</author><author>Suh,
N.</author></authors></contributors><auth-address>United
States Department of Agriculture, Agricultural Research Service, Natural
Products Utilization Research Unit, University, MS,
USA.</auth-address><titles><title>Biological/chemopreventive
activity of stilbenes and their effect on colon
cancer</title><secondary-title>Planta Med</secondary-title></titles><periodical><full-title>Planta
Med</full-title></periodical><pages>1635-43</pages><volume>74</volume><number>13</number><edition>2008/10/10</edition><keywords><keyword>Animals</keyword><keyword>Anticarcinogenic
Agents/*chemistry/*pharmacology</keyword><keyword>Colonic Neoplasms/*prevention
&amp;
control</keyword><keyword>Diet</keyword><keyword>Fruit/chemistry</keyword><keyword>Humans</keyword><keyword>Mice</keyword><keyword>Stilbenes/*chemistry/*pharmacology</keyword><keyword>Vegetables/chemistry</keyword></keywords><dates><year>2008</year><pub-dates><date>Oct</date></pub-dates></dates><isbn>0032-0943
(Print)&#xD;0032-0943
(Linking)</isbn><accession-num>18843589</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=18843589</url></related-urls></urls><electronic-resource-num>10.1055/s-0028-1088301</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>13</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">, as do glucosinolates, derived from
cruciferous vegetables</span><!--[if supportFields]><span style='font-size:
12.0pt;line-height:200%'><span style='mso-element:field-begin'></span> ADDIN
EN.CITE
<EndNote><Cite><Author>Shapiro</Author><Year>1998</Year><RecNum>8478</RecNum><record><rec-number>8478</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8478</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Shapiro,
T. A.</author><author>Fahey, J.
W.</author><author>Wade, K.
L.</author><author>Stephenson, K. K.</author><author>Talalay,
P.</author></authors></contributors><auth-address>Department
of Pharmacology and Molecular Sciences, The Johns Hopkins University School of
Medicine, Baltimore, Maryland 21205,
USA.</auth-address><titles><title>Human metabolism and
excretion of cancer chemoprotective glucosinolates and isothiocyanates of
cruciferous vegetables</title><secondary-title>Cancer Epidemiol
Biomarkers
Prev</secondary-title></titles><periodical><full-title>Cancer
Epidemiol Biomarkers
Prev</full-title></periodical><pages>1091-100</pages><volume>7</volume><number>12</number><edition>1998/12/29</edition><keywords><keyword>Adult</keyword><keyword>Aged</keyword><keyword>Anticarcinogenic
Agents/*pharmacokinetics</keyword><keyword>*Brassicaceae</keyword><keyword>Cross-Over
Studies</keyword><keyword>Enzyme
Induction</keyword><keyword>Female</keyword><keyword>Glucosinolates/*urine</keyword><keyword>Glycoside
Hydrolases/*metabolism</keyword><keyword>Humans</keyword><keyword>Isothiocyanates/*urine</keyword><keyword>Male</keyword><keyword>Middle
Aged</keyword><keyword>Neoplasms/enzymology/*prevention &amp;
control</keyword><keyword>Pilot
Projects</keyword><keyword>Reference
Values</keyword></keywords><dates><year>1998</year><pub-dates><date>Dec</date></pub-dates></dates><isbn>1055-9965
(Print)&#xD;1055-9965
(Linking)</isbn><accession-num>9865427</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=9865427</url></related-urls></urls><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>14</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">. Carotenoids found in vegetables such
as peppers and tomatoes, appear to be protective against cardiovascular disease
and some forms of cancer</span><!--[if supportFields]><span style='font-size:
12.0pt;line-height:200%'><span style='mso-element:field-begin'></span> ADDIN
EN.CITE
<EndNote><Cite><Author>Nishino</Author><Year>2002</Year><RecNum>8476</RecNum><record><rec-number>8476</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8476</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Nishino,
H.</author><author>Murakosh, M.</author><author>Ii,
T.</author><author>Takemura, M.</author><author>Kuchide,
M.</author><author>Kanazawa, M.</author><author>Mou, X.
Y.</author><author>Wada, S.</author><author>Masuda,
M.</author><author>Ohsaka, Y.</author><author>Yogosawa,
S.</author><author>Satomi, Y.</author><author>Jinno,
K.</author></authors></contributors><auth-address>Department
of Biochemistry, Kyoto Prefectural University of Medicine,
Kawaramachi-Hirokoji, Kamigyoku, Kyoto, Japan.
hnishno@basic.kpu-m.ac.jp</auth-address><titles><title>Carotenoids
in cancer chemoprevention</title><secondary-title>Cancer Metastasis
Rev</secondary-title></titles><periodical><full-title>Cancer
Metastasis
Rev</full-title></periodical><pages>257-64</pages><volume>21</volume><number>3-4</number><edition>2003/01/29</edition><keywords><keyword>Animals</keyword><keyword>Anticarcinogenic
Agents/*therapeutic use</keyword><keyword>Antioxidants/*therapeutic
use</keyword><keyword>Carotenoids/*therapeutic
use</keyword><keyword>Humans</keyword><keyword>Neoplasms/*prevention
&amp;
control</keyword></keywords><dates><year>2002</year></dates><isbn>0167-7659
(Print)&#xD;0167-7659
(Linking)</isbn><accession-num>12549764</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=12549764</url></related-urls></urls><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>15</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;">. Even some components of foods
typically regarded as “unhealthy” have been identified as beneficial. One such
compound is flavanols found in cocoa, high intake of which has been associated
with protection against hypertension, ischemic heart disease, stroke, diabetes
mellitus, and cancer in certain populations.</span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Hollenberg</Author><Year>2009</Year><RecNum>8480</RecNum><record><rec-number>8480</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8480</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Hollenberg,
N. K.</author><author>Fisher, N.
D.</author><author>McCullough, M.
L.</author></authors></contributors><auth-address>Department
of Medicine, Brigham and Women&apos;s Hospital and Harvard Medical School,
Boston, Massachusetts,
USA.</auth-address><titles><title>Flavanols, the Kuna, cocoa
consumption, and nitric oxide</title><secondary-title>J Am Soc
Hypertens</secondary-title></titles><periodical><full-title>J
Am Soc
Hypertens</full-title></periodical><pages>105-12</pages><volume>3</volume><number>2</number><edition>2010/04/23</edition><dates><year>2009</year><pub-dates><date>Mar-Apr</date></pub-dates></dates><isbn>1933-1711
(Print)&#xD;1878-7436
(Linking)</isbn><accession-num>20409950</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=20409950</url></related-urls></urls><electronic-resource-num>S1933-1711(08)00216-7
[pii]&#xD;10.1016/j.jash.2008.11.001</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"><sup>16</sup></span><!--[if supportFields]><span
style='font-size:12.0pt;line-height:200%'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-size: 12.0pt; line-height: 200%;"> <o:p></o:p></span></div>
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><u><span style="font-size: 12.0pt; line-height: 115%;">References<o:p></o:p></span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<!--[if supportFields]><span
style='font-size:12.0pt'><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span style='mso-element:
field-separator'></span></span><![endif]--><span style="font-size: 12.0pt;">1. Jakobsen
MU, O'Reilly EJ, Heitmann BL et al. Major types of dietary fat and risk of
coronary heart disease: a pooled analysis of 11 cohort studies. <i>Am J Clin Nutr </i>2009; <b>89</b>: 1425-32.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">2. Ronksley
PE, Brien SE, Turner BJ et al. Association of alcohol consumption with selected
cardiovascular disease outcomes: a systematic review and meta-analysis. <i>BMJ </i>2011; <b>342</b>: d671.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">3. Lee
M, Kowdley KV. Alcohol's Effect on Other Chronic Liver Diseases. <i>Clin Liver Dis </i>2012; <b>16</b>: 827-37.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">4. Jung
EJ, Shin A, Park SK et al. Alcohol Consumption and Mortality in the Korean
Multi-center Cancer Cohort Study. <i>J Prev
Med Public Health </i>2012; <b>45</b>:
301-8.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">5. Elliott
P, Marmot M, Dyer A et al. The INTERSALT study: main results, conclusions and
some implications. <i>Clin Exp Hypertens A </i>1989;
<b>11</b>: 1025-34.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">6. Vargas
AJ, Thompson PA. Diet and nutrient factors in colorectal cancer risk. <i>Nutr Clin Pract </i>2012; <b>27</b>: 613-23.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">7. NICE.
Walking and Cycling Should Become the Norm for Short Journeys. </span><a href="http://www.nice.org.uk/newsroom/news/WalkingAndCyclingShouldBecomeTheNormForShortJourneys.jsp"><span style="font-size: 12.0pt; mso-no-proof: yes;">http://www.nice.org.uk/newsroom/news/WalkingAndCyclingShouldBecomeTheNormForShortJourneys.jsp</span></a><span style="font-size: 12.0pt; mso-no-proof: yes;"> (28th November 2012.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">8. Health
D.O. Facts and Figures on Obesity. </span><a href="http://www.dh.gov.uk/health/2012/04/obesityfacts/"><span style="font-size: 12.0pt; mso-no-proof: yes;">http://www.dh.gov.uk/health/2012/04/obesityfacts/</span></a><span style="font-size: 12.0pt; mso-no-proof: yes;">.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">9. Hu
FB. Plant-based foods and prevention of cardiovascular disease: an overview. <i>Am J Clin Nutr </i>2003; <b>78</b>: 544S-51S.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">10. Mozaffarian
D, Appel LJ, Van Horn L. Components of a cardioprotective diet: new insights. <i>Circulation </i>2011; <b>123</b>: 2870-91.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">11. Gray
P, Gabriel B, Thies F et al. Fish oil supplementation augments post-exercise
immune function in young males. <i>Brain
Behav Immun </i>2012; <b>26</b>: 1265-72.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">12. Augustsson
K, Michaud DS, Rimm EB et al. A prospective study of intake of fish and marine
fatty acids and prostate cancer. <i>Cancer
Epidemiol Biomarkers Prev </i>2003; <b>12</b>:
64-7.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">13. Rimando
AM, Suh N. Biological/chemopreventive activity of stilbenes and their effect on
colon cancer. <i>Planta Med </i>2008; <b>74</b>: 1635-43.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">14. Shapiro
TA, Fahey JW, Wade KL et al. Human metabolism and excretion of cancer
chemoprotective glucosinolates and isothiocyanates of cruciferous vegetables. <i>Cancer Epidemiol Biomarkers Prev </i>1998; <b>7</b>: 1091-100.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; mso-no-proof: yes;">15. Nishino
H, Murakosh M, Ii T et al. Carotenoids in cancer chemoprevention. <i>Cancer Metastasis Rev </i>2002; <b>21</b>: 257-64.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; mso-no-proof: yes;">16.<span style="mso-tab-count: 1;"> </span>Hollenberg
NK, Fisher ND, McCullough ML. Flavanols, the Kuna, cocoa consumption, and
nitric oxide. <i style="mso-bidi-font-style: normal;">J Am Soc Hypertens </i>2009;
<b style="mso-bidi-font-weight: normal;">3</b>: 105-12.<o:p></o:p></span><br />
<span style="font-size: 12.0pt; mso-no-proof: yes;"><br /></span>
<span style="font-size: 12.0pt; mso-no-proof: yes;"><br /></span>
<span style="font-size: 12.0pt; mso-no-proof: yes;">That's part 1.Part 2 should be with you towards the end of this week.</span></div>
Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-21861471293048417242013-09-25T04:32:00.000-07:002013-09-25T04:33:52.100-07:00Finally on Twitter!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH_kBMDD_fRErgqSj6DtkQ7rOCfhQOM3dxbMOWIHTXxzEsX9FsuTUhEyQbC9AMLi_GwplsC0Q4H9r0PgOPrEU4iWRI_Qnp1Zq3xB_nUzFc1CvwTked2tdlNm0cZeOhNnCXXCpJmTpFptU/s1600/twitter.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH_kBMDD_fRErgqSj6DtkQ7rOCfhQOM3dxbMOWIHTXxzEsX9FsuTUhEyQbC9AMLi_GwplsC0Q4H9r0PgOPrEU4iWRI_Qnp1Zq3xB_nUzFc1CvwTked2tdlNm0cZeOhNnCXXCpJmTpFptU/s400/twitter.png" width="400" /></a></div>
<br />
I'll now be tweeting (hopefully more often that I blog!).<br />
Come and follow me, <a href="https://twitter.com/cmcnutrition">@cmcnutrition</a><br />
Cheers!Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com1tag:blogger.com,1999:blog-260418768160737078.post-30981745951318939762013-09-13T05:48:00.001-07:002013-09-13T05:48:54.095-07:00Carbohydrate 101<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 150%;">With nutrition being a hot topic in the
news almost every day, sometimes it’s useful to get back to basics. So with a series
of posts, I thought I would give a brief overview of the main nutrients, and
why you need </span><u style="line-height: 150%;">all</u><span style="line-height: 150%;"> of them in your diet.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">I’ll address the whole carbohydrate
controversy (and low-carb diets) in another post, so for now will just stick to
their functions in the body. Carbohydrates are the body’s main energy source.
They are consumed in a variety of ways:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">·<span style="font-size: 7pt; line-height: normal;">
</span><!--[endif]-->Simple
carbohydrates – the main source of these is refined sugars, such sugars that
are added to foods such as chocolate bars. If you’re trying to avoid it’s worth
checking labels of any pre-prepared foods, since sugar is often added as a
preservative and/or flavour enhancer. These are simple sugars such as glucose,
but the most common naturally-occurring simple carbohydrate is fructose in most
fruit. These are known as monosaccharides, since they are comprised of a single
molecule.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjryLXLVPkZHx9_BfH427aKFl0g_f41K8k7f5ThlgILs9N-n5hECmpv4Xq5nAEJHre-wkOAAUDKlOTCw0r_E1dah6vc_r-XkH_QRR9YYX1Wq9GpAeP6dI6ftG4a-1Sodcrni03doi3PeY/s1600/Strawb.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjryLXLVPkZHx9_BfH427aKFl0g_f41K8k7f5ThlgILs9N-n5hECmpv4Xq5nAEJHre-wkOAAUDKlOTCw0r_E1dah6vc_r-XkH_QRR9YYX1Wq9GpAeP6dI6ftG4a-1Sodcrni03doi3PeY/s320/Strawb.gif" width="320" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 150%; text-indent: -18pt;">·<span style="font-size: 7pt; line-height: normal;">
</span></span><span style="line-height: 150%; text-indent: -18pt;">Complex
carbohydrates – these tend to come in the form of starch, in both natural foods
such as bananas, potatoes and rice, as well as more refined foods such as pasta
and breads. These are called polysaccharides, as they consist of chains of
single molecules bound together. The body needs to break these chains down in
order to absorb and use them for fuel. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 150%; text-indent: -18pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-FIVchKMsM7RpwYCbLjzQmEYafHYzq7Pq_2XTOpL_SS0rqhZ5hU-9aeNlEDdNZuGn6SVVfX4e1-Dlrc0S9N7OHVBNgkSG_KK4BSt4cKLgKHa5rgGTAthqTrX8chmK2CZvJCfbcOka0tg/s1600/carbs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="104" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-FIVchKMsM7RpwYCbLjzQmEYafHYzq7Pq_2XTOpL_SS0rqhZ5hU-9aeNlEDdNZuGn6SVVfX4e1-Dlrc0S9N7OHVBNgkSG_KK4BSt4cKLgKHa5rgGTAthqTrX8chmK2CZvJCfbcOka0tg/s320/carbs.jpg" width="320" /></span></a></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">·<span style="font-size: 7pt; line-height: normal;">
</span><!--[endif]-->Indigestible
carbohydrates – these tend to be labelled as “dietary fibre.” The body cannot
use these directly, but they can be used by your gut bacteria to provide such
benefits as increased absorption of nutrients, and reduction of blood
cholesterol. Some of these fibres, such as inulin found in chicory, go under
the name prebiotics (see <a href="http://cmcnutrition.blogspot.co.uk/2013/03/good-bacteria.html">my earlier post on gut bacteria</a>). Many of these indigestible fibres
occur naturally in plant cell walls (cellulose). When eaten, they absorb water,
forming a paste which bulks up the bolus of food travelling down the gut. It is
thought that eating foods high in dietary fibre can lead to greater feelings of
fullness, which suggests that they are very useful if you’re trying to lose
weight.<!--[if supportFields]><span style='font-family:"Garamond","serif"'><span
style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>Wanders</Author><Year>2012</Year><RecNum>8501</RecNum><record><rec-number>8501</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8501</key></foreign-keys><ref-type
name="Journal Article">17</ref-type><contributors><authors><author>Wanders,
A. J.</author><author>Jonathan, M.
C.</author><author>van den Borne, J.
J.</author><author>Mars, M.</author><author>Schols, H.
A.</author><author>Feskens, E. J.</author><author>de
Graaf, C.</author></authors></contributors><auth-address>Division
of Human Nutrition, Wageningen University, PO Box 8129, 6700 EV, Wageningen,
The Netherlands.</auth-address><titles><title>The effects of
bulking, viscous and gel-forming dietary fibres on satiation</title><secondary-title>Br
J
Nutr</secondary-title></titles><periodical><full-title>Br
J
Nutr</full-title></periodical><pages>1-8</pages><edition>2012/08/02</edition><dates><year>2012</year><pub-dates><date>Jul
31</date></pub-dates></dates><isbn>1475-2662
(Electronic)&#xD;0007-1145
(Linking)</isbn><accession-num>22850326</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=22850326</url></related-urls></urls><electronic-resource-num>S0007114512003145
[pii]&#xD;10.1017/S0007114512003145</electronic-resource-num><language>Eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><sup>1</sup><!--[if supportFields]><span
style='font-family:"Garamond","serif"'><span style='mso-element:field-end'></span></span><![endif]--> <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 39.0pt; mso-add-space: auto; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">So how does the body use carbohydrates? The
most obvious function is that of an energy source. While not the most
energy-dense of nutrients (carbohydrates yield 4kCalories per gram, while fat
yields 9), the body preferentially generally burns carbohydrate over fat. The
energy source of skeletal muscles is called Adenosine Triphosphate (ATP), and
this is created by several complex metabolic pathways within the cells. An illustration of how the body processes glucose is seen below. To explain would take several blog posts or a book chapter, and might well send you to sleep! Other
functions include the synthesis of non-essential amino acids such as from the
skeletons of carbohydrate, while pentose and ribose are used in the formation of
DNA. This last point suggests that dietary carbohydrate might be pretty
important! Another important function of carbohydrate is the formation of
glycoproteins, which are vital in the formation of cell membranes and nerve
cell sheaths.<sup>2 </sup>It is also worth mentioning that while many human
cells can use several fuels, glucose is the only fuel which the brain can use. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Whenever carbohydrates are discussed,
the idea of Glycaemic Index (GI) is mentioned. This is basically the ability of
the carbohydrate in question to raise blood sugar. Since more insulin is
required to deal with higher GI foods, it is thought that these foods can cause
increased body fat, since insulin can lead to fat storage. The upper-end
standard of GI is white sugar which has a GI of 100. Generally simple
carbohydrates have a higher GI, while more complex carbs are lower. However,
several factors can affect the GI of a meal (since carbohydrates are generally
not eaten alone): protein and fibre can slow down carbohydrate absorption
blunting the insulin response, the ripeness of a food can affect how available
the carbohydrate is. Cooking can break down cell walls and make carbohydrates
more available meaning a higher GI, while some foods contain
naturally-occurring enzyme inhibitors which can reduce absorption and reduce
GI. As you can see, the GI of a food on its own is not necessarily the deciding
factor as to how it will affect blood sugar levels. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: Arial, Helvetica, sans-serif;">So
that is the basics on the incredibly complex subject of carbohydrates. If you
would like me to discuss any aspect of carbs, or any other subject, do leave me
a note in the comments. <br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">References<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
<!--[if supportFields]><span style='font-family:"Garamond","serif"'><span
style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span style='mso-element:
field-separator'></span></span><![endif]--><span style="font-family: Arial, Helvetica, sans-serif;">1 Wanders, A. J.<i> et al.</i> The effects of bulking, viscous and gel-forming dietary
fibres on satiation. <i>Br J Nutr</i>, 1-8,
doi:S0007114512003145 [pii] 10.1017/S0007114512003145 (2012).<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="MsoNormal">
<!--[if supportFields]><span style='font-family:"Garamond","serif"'><span
style='mso-element:field-end'></span></span><![endif]--><span style="font-family: Arial, Helvetica, sans-serif;">2. Geissler C,
Powers H, Human Nutrition, Elsevier Publishers, Edinburgh (2006 edition).</span><span style="font-family: Garamond, serif;"><o:p></o:p></span></div>
Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-88643772930428456032013-07-11T05:38:00.000-07:002013-07-11T05:40:43.345-07:00Those little added extras make all the difference...<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: Garamond, serif;">First off, a humble apology for the lack of updates. I've been tied up with thesis corrections and then graduation (embarrassing pictures of me dressed as a cross between Henry VIII and Superman via Hogwarts are floating around somewhere. Hopefully I'll be back to posting regularly again now. So here is my guide to nutritional supplements which may actually do you some good!</span></div>
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<span style="font-family: Garamond, serif;"><br />
You can't move nowadays for adverts for nutritional supplements, telling you to
buy this product so that you can enhance your life/training/fat
loss/libido/pattern baldness. While many of these claims are spurious at best,
and not supported by much, if anything, resembling proper scientific research,
some of these supplements are worth adding to your diet. While of course the
bulk of your nutritional intake should come from real food which has been
processed as little as possible (meat & fish, vegetables, fruit, nuts),
there is much to gain from adding a few extras to help boost your intake
of quality nutrients. Here are a few which I consider to be advantageous, and
supported by real scientific evidence. I should add that I take all of these
and have found them to be beneficial, but have no commercial interest in any of
the products suggested here.<span class="apple-converted-space"> <o:p></o:p></span></span></div>
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<span style="font-family: Garamond, serif;"><b><br /></b></span></div>
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<span style="font-family: Garamond, serif;">Of course it can, Dr. Oz.</span></div>
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<span style="font-family: Garamond, serif;"><b><br /></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEBVGvCEqGnfTUOJL5d6o4hCHpFhiWWWaBDZwjtB4b4i2Rp9DdSnZMAaNagU_QK_SPfmgWpQf6q_2-Yk2LtD9zL4IK_0XH0nn1BFNdPpMOBSFpKgCzJayyhH6HzFpsnFJm0u_kAMrnV68/s1600/multivitamins-good-for-me-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEBVGvCEqGnfTUOJL5d6o4hCHpFhiWWWaBDZwjtB4b4i2Rp9DdSnZMAaNagU_QK_SPfmgWpQf6q_2-Yk2LtD9zL4IK_0XH0nn1BFNdPpMOBSFpKgCzJayyhH6HzFpsnFJm0u_kAMrnV68/s400/multivitamins-good-for-me-1.jpg" width="400" /></a><span style="font-family: Garamond, serif; line-height: 150%;"><b>Multivitamins/minerals</b>: As I said
above, the bulk of your nutrient intake should come from real food, since the
nutrients are found in their most bioavailable form. But here are 2 reasons for
topping up on micronutrients. Firstly, it seems that the nutritional quality of
our food has declined </span><span style="font-family: Garamond, serif; line-height: 150%;"><sup>1</sup></span><span style="font-family: Garamond, serif; line-height: 150%;"><sup>,</sup></span><span style="font-family: Garamond, serif; line-height: 150%;"><sup>2</sup></span><span style="font-family: Garamond, serif; line-height: 150%;">, so you might not be getting quite what you think from your fruit
and veg. Secondly, the RDAs (Government Recommended Daily Amounts) for vitamins
and minerals are the amounts suggested are the amounts which will prevent deficiency
disease. Yes, the 60mg of vitamin C the government says you should have every
day is enough to prevent you getting scurvy. Hardly optimal nutrition is it? So
bumping up your levels of vital minerals and vitamins through supplements
suddenly seems like a good dies for anyone who wants more out of life than
simply avoiding disease. Another highly-publicised reason for eating a diet
high in plant-derived vitamins and minerals is the Five-A-Day campaign, which
suggests that you can reduce your risk of disease, in particular some cancers,
by consuming your five portions each day. What they don't tell you is that when
formulating this campaign the evidence pointed to the fact that you needed TEN
portions a day to reduce these risks, but it was thought that this would put
the public off, so it was halved (in Western Australia it's a more honest - and
incidentally successful - 7-a-day </span><span style="font-family: Garamond, serif; line-height: 150%;"><sup>3</sup></span><span style="font-family: Garamond, serif; line-height: 150%;">). In this case your laudable commitment to a diet high in fruit
and veg might not be enough to give you the results you think you're getting.
So why not give yourself that boost by topping up with a quality vitamin and
mineral supplement?<span class="apple-converted-space"> </span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-XZIlNiNdv7SBqiy42DESCIsPsbqCsUNhBIpCJGWAExDTpDTDXIHTiJS_Hqy6591f9D-mOpN8aOODFZJ3YwtNFpOkUGoyi82ZhFRMKEEez8VggReR28SDDw6XkCbe8m-G2hSHNt7Xrg/s1600/MAckerelMany4.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-XZIlNiNdv7SBqiy42DESCIsPsbqCsUNhBIpCJGWAExDTpDTDXIHTiJS_Hqy6591f9D-mOpN8aOODFZJ3YwtNFpOkUGoyi82ZhFRMKEEez8VggReR28SDDw6XkCbe8m-G2hSHNt7Xrg/s320/MAckerelMany4.jpg" width="320" /></a><b><span style="font-family: Garamond, serif;">Fish oil</span></b><span style="font-family: Garamond, serif;">: this is a supplement which receives plenty of publicity, being praised
for its ability to seemingly improve almost everything. It is also quite a
tricky one to explain the benefits without getting quite technical, but I'll
give it a go. Normal chemical and immunological reactions in the body can
produce compounds which are inflammatory, i.e. they can cause damage to cells.
Usually the body can cope with this inflammation up to a point via the immune
system, but in certain conditions such as arthritis, this inflammation goes
unchecked and causes damage to tissues, causing pain. Fish oil appears to have
an effect on the production of inflammatory compounds by altering the metabolic
pathways so that fewer inflammatory compounds are produced. What this means in
practice is that fish oil can enhance your recovery from exercise (training
increases the number of reactions in the body, potentially increasing the
amount of inflammatory compounds produced), as well as enhancing immune
function and reducing the risk or severity of inflammatory conditions, such as
arthritis, atherosclerosis, and some forms of cancer. Since most people
struggle to eat </span><a href="http://cmcnutrition.blogspot.co.uk/2013/04/everyone-loves-curry.html"><span style="font-family: "Garamond","serif"; mso-bidi-font-family: "Courier New";">oily
fish</span></a><span style="font-family: Garamond, serif;"> on a regular basis, a quality supplement such as <a href="http://eu.purepharma.com/products_o3d3.php#o3">PurePharma</a> seems like
a good idea.<span class="apple-converted-space"> </span></span></div>
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<span style="font-family: Garamond, serif;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv7eLV3MscnXOk_LFwKCaKxioKTk04q8c8DQxVpvvINweRd6TpprBA5whhKOiwjAKkHiWKeGHXLer088f3nrkGj1p1DHuS_wdS3tdhKTKAFTc6WHezT81qvHwCqVbA8Rd4ExuFdfE3Mqs/s1600/Magnesium-crystal-distilled-2-800x533.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv7eLV3MscnXOk_LFwKCaKxioKTk04q8c8DQxVpvvINweRd6TpprBA5whhKOiwjAKkHiWKeGHXLer088f3nrkGj1p1DHuS_wdS3tdhKTKAFTc6WHezT81qvHwCqVbA8Rd4ExuFdfE3Mqs/s400/Magnesium-crystal-distilled-2-800x533.jpg" width="400" /></a><b><span style="font-family: Garamond, serif;">Magnesium</span></b><span style="font-family: Garamond, serif;">: modern life is full of stress, and poor quality sleep is both a
cause and an effect of this. Magnesium deficiency has been associated with poor
quality sleep</span><!--[if supportFields]><span style='font-family:"Garamond","serif";
mso-bidi-font-family:"Courier New";color:black'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <EndNote><Cite><Author>Nielsen</Author><Year>2010</Year><RecNum>9569</RecNum><record><rec-number>9569</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">9569</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Nielsen,
F. H.</author><author>Johnson, L.
K.</author><author>Zeng,
H.</author></authors></contributors><auth-address>United
States Department of Agriculture, Agricultural Research Service, Grand Forks
Human Nutrition Research Center, Grand Forks, North Dakota 58202-9034, USA.
forrest.nielsen@ars.usda.gov</auth-address><titles><title>Magnesium
supplementation improves indicators of low magnesium status and inflammatory
stress in adults older than 51 years with poor quality sleep</title><secondary-title>Magnes
Res</secondary-title></titles><periodical><full-title>Magnes
Res</full-title></periodical><pages>158-68</pages><volume>23</volume><number>4</number><edition>2011/01/05</edition><keywords><keyword>Aged</keyword><keyword>Aged,
80 and over</keyword><keyword>*Dietary
Supplements</keyword><keyword>Female</keyword><keyword>Humans</keyword><keyword>Inflammation/*drug
therapy/metabolism</keyword><keyword>Magnesium/*metabolism</keyword><keyword>Magnesium
Deficiency/*drug therapy/metabolism</keyword><keyword>Male</keyword><keyword>Middle
Aged</keyword><keyword>Sleep
Disorders/*physiopathology</keyword><keyword>Stress,
Physiological</keyword></keywords><dates><year>2010</year><pub-dates><date>Dec</date></pub-dates></dates><isbn>1952-4021
(Electronic)&#xD;0953-1424
(Linking)</isbn><accession-num>21199787</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=21199787</url></related-urls></urls><electronic-resource-num>mrh.2010.0220
[pii]&#xD;10.1684/mrh.2010.0220</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-family: Garamond, serif;"><sup>4</sup></span><!--[if supportFields]><span
style='font-family:"Garamond","serif";mso-bidi-font-family:"Courier New";
color:black'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-family: Garamond, serif;">, possibly due to its functions in regulating muscle contraction
and nerve function</span><!--[if supportFields]><span style='font-family:"Garamond","serif";
mso-bidi-font-family:"Courier New";color:black'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <EndNote><Cite><Author>Eby</Author><Year>2006</Year><RecNum>9573</RecNum><record><rec-number>9573</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">9573</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Eby,
G. A.</author><author>Eby, K.
L.</author></authors></contributors><auth-address>George
Eby Research, 14909-C Fitzhugh Road, Austin, TX 78736, USA.
george.eby@coldcure.com</auth-address><titles><title>Rapid
recovery from major depression using magnesium treatment</title><secondary-title>Med
Hypotheses</secondary-title></titles><periodical><full-title>Med
Hypotheses</full-title></periodical><pages>362-70</pages><volume>67</volume><number>2</number><edition>2006/03/18</edition><keywords><keyword>*Convalescence</keyword><keyword>Depressive
Disorder, Major/*drug
therapy/*etiology</keyword><keyword>Humans</keyword><keyword>Magnesium/*therapeutic
use</keyword><keyword>Magnesium
Deficiency/*complications</keyword><keyword>Male</keyword><keyword>Middle
Aged</keyword></keywords><dates><year>2006</year></dates><isbn>0306-9877
(Print)&#xD;0306-9877
(Linking)</isbn><accession-num>16542786</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=16542786</url></related-urls></urls><electronic-resource-num>S0306-9877(06)00103-4
[pii]&#xD;10.1016/j.mehy.2006.01.047</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-family: Garamond, serif;"><sup>5</sup></span><!--[if supportFields]><span
style='font-family:"Garamond","serif";mso-bidi-font-family:"Courier New";
color:black'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-family: Garamond, serif;">. Studies have demonstrated that Magnesium supplementation can
improve both quality and duration of sleep. I suggest that you go for Magnesium
Citrate (available at Holland and Barrett), since it is better absorbed than
the more commonly-available Oxide form </span><!--[if supportFields]><span
style='font-family:"Garamond","serif";mso-bidi-font-family:"Courier New";
color:black'><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE
<EndNote><Cite><Author>Walker</Author><Year>2003</Year><RecNum>9575</RecNum><record><rec-number>9575</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">9575</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Walker,
A. F.</author><author>Marakis,
G.</author><author>Christie, S.</author><author>Byng,
M.</author></authors></contributors><auth-address>Hugh
Sinclair Unit of Human Nutrition, School of Food Biosciences, The University of
Reading, Whiteknights, Reading, UK.
a.f.walker@reading.ac.uk</auth-address><titles><title>Mg
citrate found more bioavailable than other Mg preparations in a randomised,
double-blind study</title><secondary-title>Magnes
Res</secondary-title></titles><periodical><full-title>Magnes
Res</full-title></periodical><pages>183-91</pages><volume>16</volume><number>3</number><edition>2003/11/05</edition><keywords><keyword>Biological
Availability</keyword><keyword>Chelating
Agents/pharmacokinetics</keyword><keyword>Citric
Acid/blood/*pharmacokinetics/urine</keyword><keyword>Double-Blind
Method</keyword><keyword>Female</keyword><keyword>Humans</keyword><keyword>Liver/chemistry</keyword><keyword>Magnesium/*pharmacokinetics</keyword><keyword>Magnesium
Oxide/pharmacokinetics</keyword><keyword>Male</keyword><keyword>Organometallic
Compounds/blood/*pharmacokinetics/urine</keyword><keyword>Saliva/chemistry</keyword></keywords><dates><year>2003</year><pub-dates><date>Sep</date></pub-dates></dates><isbn>0953-1424
(Print)&#xD;0953-1424 (Linking)</isbn><accession-num>14596323</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=14596323</url></related-urls></urls><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="font-family: Garamond, serif;"><sup>6</sup></span><!--[if supportFields]><span
style='font-family:"Garamond","serif";mso-bidi-font-family:"Courier New";
color:black'><span style='mso-element:field-end'></span></span><![endif]--><span style="font-family: Garamond, serif;">. Take 500mg before bed, but start with a lower dose and ramp it
up gradually. A sudden increase in your intake could cause nasty
gastrointestinal side effects, and you don't want those.<span class="apple-converted-space"> </span></span><span style="font-family: Garamond, serif; line-height: 150%;"> </span></div>
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<b><span style="font-family: Garamond, serif;"><br /></span></b></div>
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<b><span style="font-family: Garamond, serif;"><br /></span></b></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijjsurH-_xTHuYaCT8SZOdLQGVRlRM6frYQ48wgNGYGb1h12DbOlAVN40JVI90EqRxHMPk2XWWg6AWj_Ie_Nh5JFcsCSzz0gx61OdRTe2xSo0B4pfsQ5hiZLeyKNNVLRNJAPIZKZnL1G0/s1600/rain-bacteria.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijjsurH-_xTHuYaCT8SZOdLQGVRlRM6frYQ48wgNGYGb1h12DbOlAVN40JVI90EqRxHMPk2XWWg6AWj_Ie_Nh5JFcsCSzz0gx61OdRTe2xSo0B4pfsQ5hiZLeyKNNVLRNJAPIZKZnL1G0/s320/rain-bacteria.jpg" width="320" /></a><b><span style="font-family: Garamond, serif;">Probiotics</span></b><span style="font-family: Garamond, serif;">: </span><a href="http://cmcnutrition.blogspot.co.uk/2013/03/good-bacteria.html"><span style="font-family: "Garamond","serif"; mso-bidi-font-family: "Courier New";">I
have already written at length on these</span></a><span style="font-family: Garamond, serif;">, what with
their being the subject of <a href="http://cmcnutrition.blogspot.co.uk/2013/04/whats-it-really-like-to-do-phd.html">my
PhD</a>, so I won't bore you with the minutiae again. A brief list of their
advantages includes better digestion of </span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="line-height: 150%;">nutrients, reduced cholesterol,
prevention of gastrointestinal and urinary tract infections, reduced risk of
inflammatory bowel conditions and reduced duration of colds. There is plenty of
evidence to support this (trust me, I've just spent 4 yes looking at it!), so
these are well worth adding to your nutritional plan.</span></div>
<o:p></o:p><br />
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<br /></div>
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<span style="font-family: Garamond, serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: Garamond, serif;">So there you have my recommendations for supplementation. This is
by no means an exhaustive list, and is not targeted at any specific population.
This is a list of supplements which are safe, have a good amount of scientific
evidence attached to their efficacy, and whose intake would benefit just about
anyone. If you want me to discuss any specific supplements, or supplementing
for a specific group, please leave a comment here, or email me at </span><a href="mailto:cmcnutrition@gmail.com"><span style="font-family: "Garamond","serif"; mso-bidi-font-family: "Courier New";">cmcnutrition@gmail.com</span></a><span style="font-family: Garamond, serif;"><o:p></o:p></span></div>
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<b><span style="font-family: Garamond, serif;">References<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
<!--[if supportFields]><span style='font-family:
"Garamond","serif"'><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span style='mso-element:
field-separator'></span></span><![endif]-->1 Mayer, A.-M. Historical changes in the
mineral content of fruits and vegetables. <i>British
Food Journal</i> <b>99</b>, 207-211 (1997).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
2 Davis, D. R., Epp, M. D. &
Riordan, H. D. Changes in USDA food composition data for 43 garden crops, 1950
to 1999. <i>J Am Coll Nutr</i> <b>23</b>, 669-682, doi:23/6/669 [pii] (2004).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
3 Pollard, C. M.<i> et al.</i> Increasing fruit and vegetable consumption: success of the
Western Australian Go for 2&5 campaign. <i>Public
Health Nutr</i> <b>11</b>, 314-320,
doi:S1368980007000523 [pii] 10.1017/S1368980007000523 (2008).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
4 Nielsen, F. H., Johnson, L. K. &
Zeng, H. Magnesium supplementation improves indicators of low magnesium status
and inflammatory stress in adults older than 51 years with poor quality sleep. <i>Magnes Res</i> <b>23</b>, 158-168, doi:mrh.2010.0220 [pii] 10.1684/mrh.2010.0220 (2010). <o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
5 Eby, G. A. & Eby, K. L. Rapid
recovery from major depression using magnesium treatment. <i>Med Hypotheses</i> <b>67</b>,
362-370, doi:S0306-9877(06)00103-4 [pii] 10.1016/j.mehy.2006.01.047 (2006).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
6 Walker, A. F., Marakis, G., Christie,
S. & Byng, M. Mg citrate found more bioavailable than other Mg preparations
in a randomised, double-blind study. <i>Magnes
Res</i> <b>16</b>, 183-191 (2003).<o:p></o:p></div>
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<br /></div>
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<br /></div>
Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-60290976794542916332013-06-02T11:43:00.004-07:002013-06-02T12:05:41.048-07:00Get the barbecue on...and eat your veg?<div class="MsoNormal" style="text-align: justify;">
It’s the barbecue season at long
last, which means eating tonnes of beautiful chargrilled meats and topping up
your vitamin D levels by sitting in the sunshine <sup>1</sup>. But if I can make a couple
of menu- and health-enhancing suggestions, I thought I’d post a couple of ideas
for vegetable dishes that are great accompaniments to a barbecue, and may even
steal the show.</div>
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First off, increase your vitamin
C levels by chucking some corn cobs on the barbecue, straight out of the shopping
bag. Let them char to a golden grown, then scoff them with a dab of butter (or
chilli butter if you really want to pep them up).</div>
<div class="MsoNormal" style="text-align: justify;">
Secondly, try chargrilling some
of those little vitamin-bombs that are asparagus spears. Take them off when they
look lightly charred, then dress with lemon juice and extra virgin olive oil
(this will actually help your absorption of fat-soluble vitamins A & E from
the asparagus). A few shavings of Parmesan on top will set these off a treat. </div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSDJxycCpRQboQzZGM2H5Jko1hKBByZBaNjvJLhYosNaUiaj_jGWyE9IpmdCafvzy6s-VBgZ2f_Iz8t6Lpi-UvuOCoQBNgt3-tglCmHFvtRKo3javNK00r-h4iYrT_PJroYtL_8JbxKIY/s1600/Beetroot+carrot+apple.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSDJxycCpRQboQzZGM2H5Jko1hKBByZBaNjvJLhYosNaUiaj_jGWyE9IpmdCafvzy6s-VBgZ2f_Iz8t6Lpi-UvuOCoQBNgt3-tglCmHFvtRKo3javNK00r-h4iYrT_PJroYtL_8JbxKIY/s400/Beetroot+carrot+apple.jpg" width="400" /></a></div>
<br />
<br /></div>
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Or, you could try this superb
salad which I’ve adapted from a <a href="http://cmcnutrition.blogspot.co.uk/2013/04/jamie-oliver-made-me-cry.html">Jamie
Oliver</a> recipe. A gorgeous combination of sweet veg and fruit, with sharp
dressing and salty cheese. Just the
thing with barbecued pork, lamb or chicken. Plenty of vitamins (A, C and E),
minerals and fibre to be had with this little lot, but other health benefits
include:</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Beetroot is high in nitrite, which the body can
turn into nitric oxide to help lower blood pressure <!--[if supportFields]><span
style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
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<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Apples contain a <span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">variety of phytochemicals, including quercetin, catechin,
phloridzin and chlorogenic acid, all of which are strong antioxidants</span>,
as well as containing compounds which can prevent the spread of cancer cells
and reduce cholesterol <!--[if supportFields]><span style='color:black;
background:white'><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE
<EndNote><Cite><Author>Boyer</Author><Year>2004</Year><RecNum>9533</RecNum><record><rec-number>9533</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">9533</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Boyer,
J.</author><author>Liu, R.
H.</author></authors></contributors><auth-address>Department
of Food Science and Institute of Comparative and Environmental Toxicology,
Cornell University, Ithaca, New York 14853-7201, USA.
JDB42@cornell.edu</auth-address><titles><title>Apple
phytochemicals and their health benefits</title><secondary-title>Nutr
J</secondary-title></titles><periodical><full-title>Nutr
J</full-title></periodical><pages>5</pages><volume>3</volume><edition>2004/05/14</edition><dates><year>2004</year><pub-dates><date>May
12</date></pub-dates></dates><isbn>1475-2891
(Electronic)&#xD;1475-2891
(Linking)</isbn><accession-num>15140261</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=15140261</url></related-urls></urls><custom2>442131</custom2><electronic-resource-num>10.1186/1475-2891-3-5&#xD;1475-2891-3-5
[pii]</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><sup>3</sup></span><!--[if supportFields]><span
style='color:black;background:white'><span style='mso-element:field-end'></span></span><![endif]--><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">. These compounds are found in
particularly high levels in the peel, which is kept ON in this recipe.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<u>Ingredients (serves 4)<o:p></o:p></u></div>
<div class="MsoNormal" style="text-align: justify;">
2 medium carrots</div>
<div class="MsoNormal" style="text-align: justify;">
4 beetroot, boiled and peeled</div>
<div class="MsoNormal" style="text-align: justify;">
1 large apple (Granny Smiths are
good here)</div>
<div class="MsoNormal" style="text-align: justify;">
2 tablespoons of extra virgin
olive oil</div>
<div class="MsoNormal" style="text-align: justify;">
Juice of 1 lemon</div>
<div class="MsoNormal" style="text-align: justify;">
40 grams of Feta cheese</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Simply chop the carrots, beetroot
and apple into matchsticks, then toss together. Dress with the oil and lemon
juice, season, and crumble the Feta on top. Serve immediately, otherwise it
will be limp, floppy and have the texture of wet hair. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<u>Nutrition<o:p></o:p></u></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
One serving of this will give
you:</div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt;">
<span style="background: #F5F9FD; color: #333333; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Energy: 148 kCalories</span><span style="color: #333333; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt;">
<span style="background: #F5F9FD; color: #333333; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Protein: 3g</span><span style="color: #333333; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt;">
<span style="background: #F5F9FD; color: #333333; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Carbohydrates: 17g</span><span style="color: #333333; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt;">
<span style="background: #F5F9FD; color: #333333; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Fat: 9g</span><span style="color: #333333; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b>References<o:p></o:p></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
<!--[if supportFields]><span style='mso-element:
field-begin'></span><span style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span
style='mso-element:field-separator'></span><![endif]-->1 Nair, R. & Maseeh, A.
Vitamin D: The "sunshine" vitamin. <i>J Pharmacol Pharmacother</i> <b>3</b>,
118-126, doi:10.4103/0976-500X.95506 JPP-3-118 [pii] (2012).<o:p></o:p></div>
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2 Hobbs, D. A., Kaffa, N., George, T.
W., Methven, L. & Lovegrove, J. A. Blood pressure-lowering effects of
beetroot juice and novel beetroot-enriched bread products in normotensive male
subjects. <i>Br J Nutr</i> <b>108</b>, 2066-2074, doi:S0007114512000190
[pii] 10.1017/S0007114512000190 (2012).<o:p></o:p></div>
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3 Boyer, J. & Liu, R. H. Apple
phytochemicals and their health benefits. <i>Nutr
J</i> <b>3</b>, 5,
doi:10.1186/1475-2891-3-5 1475-2891-3-5 [pii] (2004).<o:p></o:p></div>
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Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-74869637442567168022013-05-23T01:35:00.000-07:002013-05-23T01:38:59.399-07:00I did it!Just a quick post to let you know that last week I passed my PhD Viva.<br />
Yep, I am now <u><b>Doctor Chris Chapman</b></u>!<br />
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The Viva was very stressful, and I received a real grilling on my thesis. Sometimes it felt like the examiners had read my mind, made a list of things I didn't know, and decided to ask me about all of them! When they asked me to step outside while they made their decision I really didn't know which way it would go, which led to the longest 5 minutes wait of my life. But in the end, they passed me, subject to Minor corrections (see <a href="http://cmcnutrition.blogspot.co.uk/2013/04/whats-it-really-like-to-do-phd.html">my previous post on the PhD process</a> for an explanation of this). So, I've now got 3 months to make the changes to my thesis, but I intend to get this done a lot sooner, and put it to bed.<br />
All of this explains the lack of blog posts, but I'm hoping to get something up in the next week. So if there's anything you'd like me to write about, leave me a comment below.<br />
Cheers!Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com1tag:blogger.com,1999:blog-260418768160737078.post-44633680362577965362013-04-30T01:39:00.003-07:002013-04-30T01:39:30.465-07:00What's it really like to do a PhD?<div class="MsoNormal" style="background: white; line-height: 14.25pt; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt; text-align: justify;">
<span style="color: #444444; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">I'm currently in that peculiar limbo
of having handed in my PhD thesis and waiting for my Viva (oral exam which
decides whether or not I'm doctor material). This has given me some headspace
to reflect on the whole PhD process, so I thought I would write a piece
dispelling some myths, and possibly shedding some light in the whole PhD
process. As one quick caveat, this only applies to a science PhD, since I've no
experience of any other kind. <o:p></o:p></span></div>
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The first thing to address is why you might choose to undertake 3 years of
research into one tiny subject. The most obvious motivation is that of wanting
to pursue an academic career, for which a PhD is pretty much essential. By
extension, any career in a science- or knowledge-based subject would be
substantially enhanced by having a doctorate. As well as the qualification
itself, the skills learnt during this period are greatly marketable in these
fields, namely (but not exclusively) evaluating evidence, critical thinking,
experimental design, independent research, and effective communication of this
research. On top of these are the personal motivations: the desire to test
yourself academically, to see if you are up to the challenge. Also, let's face
it, everyone likes the idea of getting a posh title. <o:p></o:p></span></div>
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To effectively explain what a PhD studentship is, it's important to dispel a
few preconceptions as to what it isn't. It is not the same as being an
undergraduate. There are seldom lecture courses to attend, and there are no
long university holidays. You are essentially a paid researcher, expected to
turn up every day and do your job. While there may be flexibility regarding
your hours, there are still deliverables to be met and supervisors (both
academic and corporate) to be satisfied. In my case, I was expected to both
produce academic papers (I've published 3 out of the 4 so far) for my
department, and also produce and present to sponsors (<a href="http://www.protexin.com/">www. protexin.com</a>) research which they
could use in both formulation of and publicity for their products. This tends
to fly in the face of people's preconceptions of a PhD student as being just
another university-based layabout, but my experience suggests that such a
studentship is more akin to a low-paid job than 3 years on the booze. <o:p></o:p></span></div>
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While on the subject of preconceptions, it is worth mentioning those that the
student himself might bring to the table. It is certainly not an easy
alternative to hitting the job market, not least since you will have to do that
afterwards anyway. In the meantime there are long hours in a lab (in my case a
lab which was regularly filled with the smell of fermenting faecal samples) to
be put in. Nor is it a continuation of the undergraduate process, either in
terms of doing very few hours per week, or in terms of regular feedback. This
latter can be a real issue. Without constant quantitative feedback in the form
of marks for assignment, it is possible to spend much of your time wondering
whether what you are doing is any good or of any use. Publications help this
situation somewhat, but these are relatively scarce occurrences, and tend to
happen at the end of the process. A good relationship with your supervisor can
also help with this uncertainty (and I couldn't have had a better supervisor), but
even now waiting for the final verdict, I can't help wondering sometimes if my
thesis passes muster. In this I can only assume that if it weren't my
supervisor would not have let me submit. The other preconception is that you
will spend your time changing the face of your field forever. My experience of
research suggests that you spend plenty of time doing work that produces no
results (frustrating at the time, but certainly a legitimate part of the
learning experience), and that there is barely ever a definite answer to a
hypothesis. At best, you are likely to produce an answer of "err, well,
maybe, if I've interpreted my data correctly." Oh, and you will at the end
likely be working for free. A PhD takes 3-4 years, they almost all run over the
3 year mark, and typically you are only paid a salary for the 3 years, so any
overrun leaves you somewhat financially stranded. Worth bearing in mind when
thinking about undertaking this process. <o:p></o:p></span></div>
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So what of the process itself, this arcane mechanism by which ordinary
graduates become "Doctors?" Typically your first year is spent doing
quite a bit of floundering, and feeling like everyone else is confidently
getting on with their research. In the midst of this, there is the need to
write a literature review. This is where you read, analyse and criticise all
the research in your field (narrowing this down to what is actually relevant is
a big challenge in itself), with a view to finding the gaps in knowledge, and
hopefully how to investigate these gaps to produce something new. One of the
main criteria of PhD-quality work is whether it adds something new to existing
knowledge, which speaks to the importance of this literature review. Once this
is done, hopefully you have a good idea of what and how to research. At this point
it is worth pointing out the variety in PhD projects. Some, such as those
funded by large research bodies such as the BBSRC, are very regimented, giving
a timetable as to what needs to be done and when. Others, such as mine, are
more along the lines of "go and research this subject area." The
relative merits of each are a subject for very lengthy debate, but my opinion
is that the latter type give the researcher more scope for proper independent
research, although they can leave them feeling somewhat lost if they arrive at
a dead end.<o:p></o:p></span></div>
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At the end of the first year, you have to undertake the Transfer process, where
you provide a report on your work so far, and a plan on how you will proceed.
You are then interviewed by 2 academics from your department to ensure that
your work is of the right standard for you to proceed. Despite the fact that
failure at this point is relatively scarce, this is still a nerve-wracking
procedure, although ultimately the chance to write up and review your work is
very useful in informing how you will proceed. <o:p></o:p></span></div>
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Then real research begins, typically involving long hours in the
afore-mentioned smelly lab, collecting numbers in a lab book. Eventually, you
get to the point where you need to do something with those numbers, and then
realise that although you loathe statistics, you have to use the ones you did
as an undergraduate and forgot about as soon as you left the exam hall.
Statistics done, you need to then ponder the significance of your results to
your field and possibly wider. At this point, hopefully you have enough data to
write a paper. That's one down. You need at least 3 of these, plus your
literature review and supplementary chapters to form your thesis. At 35,000
words, mine is regarded as comparatively short (although I prefer the terms
concise or efficient!). Towards the end of the whole process, if you're unlucky
or disorganised you need to write up the whole lot, necessitating you casting
your mind back to work you did 3 years ago to try and remember why/what/how you
did this. My department at Reading has a policy that you write up and publish
as you go. This makes far more sense than writing it all up at the end; the
publications mean more prestige for the department, and let the researcher know
that their work is of the right standard. It also avoids the memory-strain
mentioned above, and makes the final few months less stressful, since you only
need to write one paper and a brief concluding chapter, bringing the whole body
of research together. </span></div>
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<span style="color: #444444; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Assuming your thesis is up-to-standard, it is then submitted to the university
and your Viva is arranged. At this point you need to "defend your
thesis" - nice, hostile term - in an interview with an expert academic
from another university, as well as one from your department whose role it is
to make sure the external examiner does their job correctly. After this 2-hour
grilling, several outcomes are possible:<o:p></o:p></span></div>
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<span style="color: #444444; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><br />
- outright pass (i.e. your thesis is perfect as it is - you can imagine how
rarely this happens);<br />
- pass with minor corrections (you have 3 months to make changes to your thesis
agreed upon at the Viva);<br />
- pass with major corrections (12 months to make major changes, potentially
including more experimental work);<br />
- recommend that you are awarded MPhil instead;<br />
- Fail (let's not go there).<o:p></o:p></span></div>
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So that, in 1,500-odd words is what it's like to do a PhD. Would i recommend
it? I'm honestly not sure. For certain careers, you just have to get one, so
it's a rite of passage. My own experience has been one of real ups and downs, a
reality TV clichéd "journey." I have gained the skills mentioned
above as well as others, and certainly learnt a lot about myself. But I have
also experienced feelings of isolation and hopelessness in the process, and
according to my wife have been hell to live with. I don't necessarily feel like
I have scaled any intellectual heights, but then a friend of mine, doing a PhD
in business management, said to me that doing a PhD is not for the smart, but
for the stubborn. He has this spot on - at times you do feel like you are
hitting your head repeatedly against a brick wall, and making no indentation.
Having said all this, reading my thesis in preparation for my viva, I do feel
some pride in having done a decent piece of research and communicated it
effectively. I also feel some pride in having produced a thesis at all, given
the number of times I wanted to give the whole thing up (I don't believe any
PhD student who says they have never thought about quitting).<o:p></o:p></span></div>
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Besides, won't it all be worth it when I have to change all my cards and
documents so they say "Dr. C Chapman?"<o:p></o:p></span></div>
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<br />Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-22865349301262917092013-04-19T05:56:00.002-07:002013-04-19T06:02:12.703-07:00Everyone loves a curry...<br />
<div class="MsoListBulletCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm;">
This recipe of
mine has appeared on my friend Liz’s <a href="http://www.facebook.com/pages/Fit-Fun-at-Home/422304734499169?fref=ts">Fit
& Fun at Home</a> Facebook page, so I thought I’d share it here too. As
well as requiring no specialist skill or equipment, nor a vast list of
ingredients which it takes hours to buy, this curry is very tasty, and packed
full of beneficial ingredients:</div>
<div class="MsoListBulletCxSpLast" style="margin-left: 36.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; tab-stops: 36.0pt; text-align: justify;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->I’ve previously mentioned <a href="http://cmcnutrition.blogspot.co.uk/2013/03/mackerel-pate.html">the
benefits of eating oily fish</a> such as the salmon here, which could just as
well be replaced by trout; </div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->The cauliflower and spinach both contains high
levels of compounds called glucosinolates, which may have a protective effect against certain forms of cancer.
Studies have shown that they can block the initiation of tumours.<!--[if supportFields]><span
style='mso-bidi-font-style:italic'><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Navarro</Author><Year>2011</Year><RecNum>9197</RecNum><record><rec-number>9197</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">9197</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Navarro,
S. L.</author><author>Li, F.</author><author>Lampe, J.
W.</author></authors></contributors><auth-address>Fred
Hutchinson Cancer Research Center, Division of Public Health Sciences, 1100
Fairview Ave., N M4-B402, Seattle, WA 98109,
USA.</auth-address><titles><title>Mechanisms of action of
isothiocyanates in cancer chemoprevention: an update</title><secondary-title>Food
Funct</secondary-title></titles><periodical><full-title>Food
Funct</full-title></periodical><pages>579-87</pages><volume>2</volume><number>10</number><edition>2011/09/22</edition><keywords><keyword>Animals</keyword><keyword>Apoptosis/drug
effects</keyword><keyword>Cell Cycle/drug
effects</keyword><keyword>Chemoprevention</keyword><keyword>Humans</keyword><keyword>Isothiocyanates/*administration
&amp; dosage</keyword><keyword>Neoplasms/*drug
therapy/metabolism/physiopathology/*prevention &amp;
control</keyword><keyword>Plant Extracts/*administration &amp;
dosage</keyword><keyword>Signal
Transduction</keyword></keywords><dates><year>2011</year><pub-dates><date>Oct</date></pub-dates></dates><isbn>2042-650X
(Electronic)&#xD;2042-6496 (Linking)</isbn><accession-num>21935537</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=21935537</url></related-urls></urls><custom2>3204939</custom2><electronic-resource-num>10.1039/c1fo10114e</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><sup>1</sup><!--[if supportFields]><span
style='mso-bidi-font-style:italic'><span style='mso-element:field-end'></span></span><![endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Quercetin
found in the onion is a powerful antioxidant, and studies have linked high
intake of it with reduced risk of heart disease; <!--[if supportFields]><span
style='mso-bidi-font-style:italic'><span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
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style='mso-element:field-separator'></span></span><![endif]--><sup>2</sup><!--[if gte mso 9]><xml>
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</xml><![endif]--><!--[if supportFields]><span style='mso-bidi-font-style:
italic'><span style='mso-element:field-end'></span></span><![endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Sweet
potatoes are a great source of vitamins A and C, and are a source of low GI
carbohydrate, which will not give your blood an insulin spike, keeping energy
levels more constant. <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgii8YwREEduOa4Ba7Xbg9OHOv6JJGAPCo4U7rtjOxqoIkcU8h3W9nqMOi3F8dyoJClR4QM75rmpiRPqzS0tgxnkZPrdEPSr4ftm_oi_oZmSNw4_AHiN18seOeFCdZzX1sPevXJUpvTqXQ/s1600/curry.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgii8YwREEduOa4Ba7Xbg9OHOv6JJGAPCo4U7rtjOxqoIkcU8h3W9nqMOi3F8dyoJClR4QM75rmpiRPqzS0tgxnkZPrdEPSr4ftm_oi_oZmSNw4_AHiN18seOeFCdZzX1sPevXJUpvTqXQ/s400/curry.jpg" width="400" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="background-color: #f5f9fd;">Ingredients
(serves 4):</span></div>
<div class="MsoNormal">
<span style="background: #F5F9FD;">1 tablespoon olive oil</span><br />
<span style="background: #F5F9FD;">1 medium white onion, chopped</span><br />
<span style="background: #F5F9FD;">1/2 jar curry paste (Patak's Tandoori works well
here)</span><br />
<span style="background: #F5F9FD;">1 can of coconut milk</span><br />
<span style="background: #F5F9FD;">4 medium sweet potatoes, peeled and cut into
1" cubes</span><br />
<span style="background: #F5F9FD;">1 cauliflower, cut into medium florets</span><br />
<span style="background: #F5F9FD;">4 salmon fillets, skinned and cut into 1"
think slices</span><br />
<span style="background: #F5F9FD;">1 bag of spinach</span><br />
<br />
<br />
<br />
<span style="background: #F5F9FD;">Method:</span><br />
<span style="background: #F5F9FD;">Cook the onion in the oil until soft but not too
coloured. Add the paste and sweet potato. Stir and add the coconut milk. Bring
to the boil, put on a lid, and leave to simmer for 10 minutes. Add the cauliflower,
and simmer with lid off for another 10 minutes. Throw in the salmon, then the
spinach, cover and cook for about 8 minutes, until the fish is cooked and the
spinach is wilted. Serve sprinkled with coriander leaves if you have them.</span><br />
<span style="background: #F5F9FD;">Eat with naan bread to mop up the sauce, unless
you're on a gluten-free diet, in which case just tip the bowl up and
slurp up the sauce!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background-color: #f5f9fd; background-position: initial initial; background-repeat: initial initial;">Nutrition:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background-color: #f5f9fd; background-position: initial initial; background-repeat: initial initial;">A bowl of this
will give you the following nutrients:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background-color: #f5f9fd; background-position: initial initial; background-repeat: initial initial;">Energy: 616 kCalories<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background-color: #f5f9fd; background-position: initial initial; background-repeat: initial initial;">Protein: 33g<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background-color: #f5f9fd; background-position: initial initial; background-repeat: initial initial;">Carbohydrates:
39g<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background-color: #f5f9fd; background-position: initial initial; background-repeat: initial initial;">Fat: 33g</span><o:p></o:p></div>
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-bidi-font-style: italic; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span>
<br />
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-bidi-font-style: italic; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">To change things up, this would work equally well by substituting any white fish or prawns for the salmon, or broccoli for the cauliflower. A garnish of chopped fresh chilli would give a metabolism-raising hit of flavour.</span><br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b>References<o:p></o:p></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
<!--[if supportFields]><span style='mso-element:
field-begin'></span><span style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span
style='mso-element:field-separator'></span><![endif]-->1 Navarro, S. L., Li, F.
& Lampe, J. W. Mechanisms of action of isothiocyanates in cancer
chemoprevention: an update. <i>Food Funct</i>
<b>2</b>, 579-587, doi:10.1039/c1fo10114e
(2011).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
2 Davis, J. M., Murphy, E. A.,
Carmichael, M. D. & Davis, B. Quercetin increases brain and muscle
mitochondrial biogenesis and exercise tolerance. <i>Am J Physiol Regul Integr Comp Physiol</i> <b>296</b>, R1071-1077, doi:90925.2008 [pii] 10.1152/ajpregu.90925.2008
(2009).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
<br /></div>
<!--[if supportFields]><span style='font-size:12.0pt;line-height:115%;
font-family:"Times New Roman","serif";mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;mso-ansi-language:EN-GB;mso-fareast-language:
EN-US;mso-bidi-language:AR-SA'><span style='mso-element:field-end'></span></span><![endif]-->Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-91165174091723870102013-04-18T05:36:00.000-07:002013-04-18T05:37:39.701-07:00Don't believe the hype<br />
<div class="MsoNormal" style="text-align: justify;">
<b>Chocolate<o:p></o:p></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
As a real
chocoholic, I make no apologies for the crowd-pleasing subject of this post. It
seems that you cannot go a week without the press carrying a miraculous
headline that a food previously-labelled as bad for you now has health-giving
properties, making it seemingly alright to consume as much as you wish. The two
main commodities in question are arguably the two most attractive, alcohol and <a href="http://www.mirror.co.uk/lifestyle/health/10-reasons-why-chocolate-is-good-for-you-1369798">chocolate</a>.
This post will deal with the latter, and hopefully clarify some potentially
misleading headlines. </div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTYKcwYzuVDLhYf06phPotpzUpWx7VISRKNFbcKjsH2KMapxhU9PRlIWfFZYMCJpvwG0nyigCqhWKlSJ78cFYseDIX4yAzvlcemQNKOc2rjivZ6trnrqzz4PM1mQyoTJgpKPEcDhoS0-4/s1600/chocolate.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTYKcwYzuVDLhYf06phPotpzUpWx7VISRKNFbcKjsH2KMapxhU9PRlIWfFZYMCJpvwG0nyigCqhWKlSJ78cFYseDIX4yAzvlcemQNKOc2rjivZ6trnrqzz4PM1mQyoTJgpKPEcDhoS0-4/s400/chocolate.jpg" width="400" /></a></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<o:p><br /></o:p></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;"><br /></span>
<span style="line-height: 150%;">The reason for a
product so full of fat and sugar having possible health benefits comes from a
group of chemicals called polyphenols, which are the result of metabolic
reactions within the cocoa plant (</span><i style="line-height: 150%;">theobroma
cocoa</i><span style="line-height: 150%;">, Latin fans). It seems that these polyphenols are often created to help
a plant survive natural stresses such as extreme heat, and that these
protective properties sometimes have similar benefits to humans when ingested.
In the case of chocolate, the main polyphenols whose health benefits have been
studied are called flavanols, proanthocyanidins and anthocyanins.</span><sup style="line-height: 150%;">1</sup></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
Study evidence
suggests several main health benefits of chocolate:</div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]-->1.<span style="font-size: 7pt; line-height: normal;"> </span><!--[endif]-->Antioxidant
content. Free radicals are a by-product of many natural reactions within human
cells. These free radicals are very reactive, and as a result can cause damage
to healthy cells. Antioxidants can “mop up” these free radicals, reducing the
potential for cell damage, and related conditions such as cardiovascular
disease. Studies have shown that long-term dark chocolate consumption can
increase the antioxidant capacity of blood plasma, and decrease the oxidation
of LDL cholesterol (a major contributing factor to heart disease)<!--[if supportFields]><span
style='mso-element:field-begin'></span> ADDIN EN.CITE <span style='mso-element:
field-begin'></span><span style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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</xml><![endif]><span style='mso-element:field-end'></span><span
style='mso-element:field-separator'></span><![endif]--><sup>2</sup><!--[if gte mso 9]><xml>
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</xml><![endif]--><!--[if supportFields]><span style='mso-element:field-end'></span><![endif]-->,
and that flavanols from a cocoa drink can inhibit oxidation markers within the
blood.<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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</xml><![endif]><span style='mso-element:field-end'></span><span
style='mso-element:field-separator'></span><![endif]--><sup>3</sup><!--[if gte mso 9]><xml>
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<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]-->2.<span style="font-size: 7pt; line-height: normal;"> </span><!--[endif]-->Reduction
of blood pressure. Dark chocolate high in flavanols have been shown to reduce
blood pressure<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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</xml><![endif]><span style='mso-element:field-end'></span><span
style='mso-element:field-separator'></span><![endif]--><sup>4-5</sup><!--[if gte mso 9]><xml>
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</xml><![endif]--><!--[if supportFields]><span style='mso-element:field-end'></span><![endif]-->.
However, 2 things need to be borne in mind here. Firstly, these studies used
chocolate that was especially formulated to be high in flavanols, and as we
will see below, not all chocolates are created equal. Secondly, as a food
chocolate is high in fat and sugar, both of which can contribute to raised
blood pressure anyway. </div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]-->3.<span style="font-size: 7pt; line-height: normal;"> </span><!--[endif]-->Arterial
reactivity. Dysfunctional arteries with reduced flexibility are an important
marker for cardiovascular disease. Arterial function is promoted by the
production of nitric oxide (NO), and flavanols within chocolate have been
linked with increased production of NO, resulting in greater arterial
reactivity and consequently reduced risk of heart disease, stroke and related
conditions.<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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style='mso-element:field-separator'></span><![endif]--><sup>6</sup><!--[if gte mso 9]><xml>
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This study found a dose-dependent effect, i.e. the more you take in the better
the effect. However, as above, greater intake of a fatty food has been linked
with adverse effects such as increased CVD risk, so this result should be taken
in the context of the whole diet, rather than an “eat chocolate and you’ll
reduce your heart attack risk” blanket message. </div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]-->4.<span style="font-size: 7pt; line-height: normal;"> </span><!--[endif]-->Other
reported benefits of cocoa-derived polyphenols include increased circulation of
blood to the skin,<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
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style='mso-element:field-separator'></span><![endif]--><sup>7</sup><!--[if gte mso 9]><xml>
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increased oxygen saturation in blood to the brain during cognitive tasks<!--[if supportFields]><span
style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>Francis</Author><Year>2006</Year><RecNum>9170</RecNum><record><rec-number>9170</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">9170</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Francis,
S. T.</author><author>Head, K.</author><author>Morris,
P. G.</author><author>Macdonald, I.
A.</author></authors></contributors><auth-address>Sir Peter
Mansfield Magnetic Resonance Centre, University of Nottingham, UK.
susan.francis@nottingham.ac.uk</auth-address><titles><title>The
effect of flavanol-rich cocoa on the fMRI response to a cognitive task in
healthy young people</title><secondary-title>J Cardiovasc
Pharmacol</secondary-title></titles><periodical><full-title>J
Cardiovasc
Pharmacol</full-title></periodical><pages>S215-20</pages><volume>47
Suppl 2</volume><edition>2006/06/24</edition><keywords><keyword>Adolescent</keyword><keyword>Adult</keyword><keyword>*Beverages</keyword><keyword>Cacao/*chemistry</keyword><keyword>Cerebrovascular
Circulation/drug effects</keyword><keyword>Choice Behavior/drug
effects</keyword><keyword>Cognition/*drug
effects</keyword><keyword>Color Perception/drug effects</keyword><keyword>Female</keyword><keyword>Flavonoids/*administration
&amp; dosage/pharmacology</keyword><keyword>Heart Rate/drug
effects</keyword><keyword>Humans</keyword><keyword>*Magnetic
Resonance Imaging</keyword><keyword>Reaction Time/drug effects</keyword></keywords><dates><year>2006</year></dates><isbn>0160-2446
(Print)&#xD;0160-2446
(Linking)</isbn><accession-num>16794461</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=16794461</url></related-urls></urls><electronic-resource-num>00005344-200606001-00018
[pii]</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>8</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]-->, and reduced incidence of
brain disorders in long-term consumers of cocoa.<!--[if supportFields]><span
style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>Bayard</Author><Year>2007</Year><RecNum>9186</RecNum><record><rec-number>9186</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">9186</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Bayard,
V.</author><author>Chamorro, F.</author><author>Motta,
J.</author><author>Hollenberg, N.
K.</author></authors></contributors><auth-address>Instituto
Commemorative Gorgas de Estudios de la Salud and The Department of Preventive
Medicine, School of Medicine, University of Panama, Panama City,
Panama.</auth-address><titles><title>Does flavanol intake
influence mortality from nitric oxide-dependent processes? Ischemic heart
disease, stroke, diabetes mellitus, and cancer in
Panama</title><secondary-title>Int J Med Sci</secondary-title></titles><periodical><full-title>Int
J Med
Sci</full-title></periodical><pages>53-8</pages><volume>4</volume><number>1</number><edition>2007/02/15</edition><keywords><keyword>Adolescent</keyword><keyword>Adult</keyword><keyword>Aged</keyword><keyword>Cause
of
Death</keyword><keyword>Child</keyword><keyword>Child,
Preschool</keyword><keyword>Diabetes
Mellitus/*mortality</keyword><keyword>Female</keyword><keyword>Flavonoids/*administration
&amp;
dosage</keyword><keyword>Humans</keyword><keyword>Infant</keyword><keyword>Infant,
Newborn</keyword><keyword>Male</keyword><keyword>Middle
Aged</keyword><keyword>Myocardial
Ischemia/*mortality</keyword><keyword>Neoplasms/*mortality</keyword><keyword>Nitric
Oxide/*physiology</keyword><keyword>Stroke/*mortality</keyword></keywords><dates><year>2007</year></dates><isbn>1449-1907
(Electronic)&#xD;1449-1907
(Linking)</isbn><accession-num>17299579</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=17299579</url></related-urls></urls><custom2>1796954</custom2><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>9</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]--></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
However, these
health benefits need to be taken in context for several reasons. Firstly,
several of these studies use chocolate which has been specially formulated to
include especially high levels of polyphenols, rather more than your average
bar of Dairy Milk. Other studies have given subjects chemically-isolated
polyphenols rather than whole chocolate, meaning that you can draw conclusions
as to the effect of the polyphenol, but not as to its effect when taken is as a
component of the whole food. </div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEVYGupG55PpkZS869T7JxTaBhBOsZ96zxJg27a-n9ALJ5JjWtHKWe7tJipfajhmZakAE-CmrKZ5GNAjTr0Q3UlNiGID0XvT1dhVDE7CYg4rkCf_AEhJJtQj6CWXDHMzpCoBqOzR1gYMY/s1600/cocoa+beans.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEVYGupG55PpkZS869T7JxTaBhBOsZ96zxJg27a-n9ALJ5JjWtHKWe7tJipfajhmZakAE-CmrKZ5GNAjTr0Q3UlNiGID0XvT1dhVDE7CYg4rkCf_AEhJJtQj6CWXDHMzpCoBqOzR1gYMY/s400/cocoa+beans.jpg" width="400" /></a></div>
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<span style="line-height: 150%;">In fact, the
food matrix appears to be of great importance when it comes to health benefits
of chocolate. Not all chocolate is equal, with great variety in the amount of
epicatechin observed in fermented beans from different regions.</span><sup style="line-height: 150%;">10</sup><span style="line-height: 150%;"> Another related issue stems
from the production of chocolate from its raw bean state. The roasting,
fermentation and other steps in the chocolate-making process can result in up
to 85% of the polyphenols being lost or changed into unusable forms.</span><sup style="line-height: 150%;">11</sup><span style="line-height: 150%;">
With the health-giving properties of cocoa flavanols being big news, producers
are trying to find new processes to increase the polyphenol content of their
chocolate, but these not in general use by the industry.</span></div>
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</div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="line-height: 150%;">Many of these
studies used cocoa drinks rather than chocolate bars, and there seems to be a
greater effect when the flavanols are delivered in this way rather than in the
solid form. </span>It also appears
that the milk proteins in milk chocolate can bind with the flavanols within the
chocolate, which can reduce how much of the flavanols you can actually absorb. This
has led to the common conception that dark chocolate is the one that is “good
for you.”</div>
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<br /></div>
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So what can we conclude
from the wealth of scientific evidence about chocolate? We have gone from the <a href="http://www.mirror.co.uk/lifestyle/health/10-reasons-why-chocolate-is-good-for-you-1369798">Chocolate
is GOOD for you!!!!</a> headline to the reality which is that chocolate
contains compounds which, as long as they survive the production process and
are consumed in the right concentrations from the correct food delivery system
without you eating too much fat and sugar, might be able to reduce your risk of
certain conditions. Not as snappy or sales-orientated, but it does have the
benefit of being closer to the truth.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyFIpGYk2lMfWlVse1brarzv34F-PaybaU9NVmR2vpmLh-14_ItRYeWaIWbX6DCXOgU8w1kNoNTnQujC9yfHj5z0THMS4gBIHo4lXfhsnXUeEf6AoLbexBgcVBJTlOTQSsxvAPxgCsYIA/s1600/chocolate.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyFIpGYk2lMfWlVse1brarzv34F-PaybaU9NVmR2vpmLh-14_ItRYeWaIWbX6DCXOgU8w1kNoNTnQujC9yfHj5z0THMS4gBIHo4lXfhsnXUeEf6AoLbexBgcVBJTlOTQSsxvAPxgCsYIA/s400/chocolate.png" width="400" /></a></div>
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<b><br /></b>
<b><br /></b>
<b>References<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
<!--[if supportFields]><span style='mso-element:
field-begin'></span><span style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span
style='mso-element:field-separator'></span><![endif]-->1 Wollgast, J. & Anklam,
E. Review on polyphenols in Theobroma cacao: changes in composition during the
manufacture of chocolate and methodology for identification and quantification.
<i>Food Research International</i> <b>33</b>, 423-447 (2000).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
2 Baba, S.<i> et al.</i> Continuous intake of polyphenolic compounds containing
cocoa powder reduces LDL oxidative susceptibility and has beneficial effects on
plasma HDL-cholesterol concentrations in humans. <i>Am J Clin Nutr</i> <b>85</b>,
709-717, doi:85/3/709 [pii] (2007).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
3 Flammer, A. J.<i> et al.</i> Dark chocolate improves coronary vasomotion and reduces
platelet reactivity. <i>Circulation</i> <b>116</b>, 2376-2382,
doi:CIRCULATIONAHA.107.713867[pii] 0.1161/CIRCULATIONAHA.107.713867 (2007).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
4 Grassi, D., Lippi, C., Necozione, S.,
Desideri, G. & Ferri, C. Short-term administration of dark chocolate is
followed by a significant increase in insulin sensitivity and a decrease in
blood pressure in healthy persons. <i>Am J
Clin Nutr</i> <b>81</b>, 611-614,
doi:81/3/611 [pii] (2005).<o:p></o:p></div>
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5 Grassi, D.<i> et al.</i> Blood pressure is reduced and insulin sensitivity increased
in glucose-intolerant, hypertensive subjects after 15 days of consuming
high-polyphenol dark chocolate. <i>J Nutr</i>
<b>138</b>, 1671-1676, doi:138/9/1671 [pii]
(2008).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
6 Monahan, K. D.<i> et al.</i> Dose-dependent increases in flow-mediated dilation
following acute cocoa ingestion in healthy older adults. <i>J Appl Physiol</i> <b>111</b>,
1568-1574, doi:japplphysiol.00865.2011 [pii] 10.1152/japplphysiol.00865.2011
(2011).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
7 Neukam, K., Stahl, W., Tronnier, H.,
Sies, H. & Heinrich, U. Consumption of flavanol-rich cocoa acutely
increases microcirculation in human skin. <i>Eur
J Nutr</i> <b>46</b>, 53-56,
doi:10.1007/s00394-006-0627-6 (2007).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
8 Francis, S. T., Head, K., Morris, P.
G. & Macdonald, I. A. The effect of flavanol-rich cocoa on the fMRI
response to a cognitive task in healthy young people. <i>J Cardiovasc Pharmacol</i> <b>47
Suppl 2</b>, S215-220, doi:00005344-200606001-00018 [pii] (2006).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
9 Bayard, V., Chamorro, F., Motta, J.
& Hollenberg, N. K. Does flavanol intake influence mortality from nitric
oxide-dependent processes? Ischemic heart disease, stroke, diabetes mellitus,
and cancer in Panama. <i>Int J Med Sci</i> <b>4</b>, 53-58 (2007).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
10 Kim, H. & Keeney, P. (-)-Epicatechin
Content in Fermented and Unfermented Cocoa Beans. <i>Journal of Food Science</i> <b>49</b>,
1090-1092 (2006).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
11 Visioli, F.<i> et al.</i> Chocolate, lifestyle, and health. <i>Crit Rev Food Sci Nutr</i> <b>49</b>,
299-312, doi:908817344 [pii] 10.1080/10408390802066805 (2009).<o:p></o:p></div>
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Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-63652492148171715292013-04-09T03:35:00.001-07:002013-04-09T03:40:51.010-07:00Jamie Oliver made me cry<br />
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If you’re in the UK, chances are
that you have an opinion on <a href="http://www.jamieoliver.com/">Jamie Oliver</a>.
For someone who has sold that many cookbooks, and made that many TV programmes,
he certainly seems to polarise opinion. To get the negative out of the way
first, there is a perception that his image is utterly confected, that this
wide boy persona is fake, created to tap into the “new lad” culture which was
prevalent when he came to fame in the late 1990s. While it is undeniable that
this had some effect on his success, two things spring to mind here. Firstly,
this image is credited with the effect of “making it alright for blokes to
cook.” Can’t see the harm there, young males are typically one of the
demographics with the worst diet, and anything to improve the quality of what
they eat has to have some knock-on effect on the health of a nation as a whole.
Secondly, chances are this is a result not of Jamie himself, but of the BBC’s
marketing people trying to find a new angle to present a talented chef on TV,
in a marketed that was already saturated. In this case, it was hardly Jamie’s
fault – he was just a young man trying to make a name for himself. </div>
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<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEireBNALUCoTUliSKH7U_nGU2nemzCgPgzsRZtCVxExM5K-QQj3ykDJeuBqhXUhCYC5wWSGhROFoF3bFDGK_Ok7he8b7qxxkS8puSlu5sOUGu1n8wsGXw6eF0HbStZKIBt1aK5D_LaJWpc/s1600/JamieOliver2_lead.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEireBNALUCoTUliSKH7U_nGU2nemzCgPgzsRZtCVxExM5K-QQj3ykDJeuBqhXUhCYC5wWSGhROFoF3bFDGK_Ok7he8b7qxxkS8puSlu5sOUGu1n8wsGXw6eF0HbStZKIBt1aK5D_LaJWpc/s400/JamieOliver2_lead.jpg" width="400" /></a></div>
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Now the result of that making
that name has resulted in another criticism, namely that of over-exposure. This
does carry some merit, in that what with his BBC and then Channel 4 series, his
adverts for a certain supermarket, and his campaigns, there is seldom a time
when he is not on our screens. Oh, hang on, what was that last bit? Campaigns.
Oh yes. Here we come to an interesting point about Jamie. While many young men
who come into a lot of money at a young age decide that the most appropriate
course of behaviour is to spend it recklessly, get thrown out of nightclubs,
and behave as if you are legally untouchable (we’re looking at you here,
footballers), Jamie decided that he would use his fame and influence in quite a
different fashion. </div>
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Firstly, there was the <a href="file:///C:/Users/cb010202/Documents/Personal/Website/Blog%20posts/campaign%20to%20improve%20school%20dinners">campaign
to improve school dinners</a>. While there has been some debate as to the
success of this campaign (it definitely helped to improve the food at my
children’s school), it has certainly raised awareness of the need to improve
school food, and of the wider issue of children’s diet and their link with
academic performance, attention issues, risk of disease in later life, and even
life expectancy. <a href="http://www.jamieoliver.com/kitchen-garden-project/">The
Kitchen Garden Project</a> teaches children the value of growing and cooking
their own food, while the <a href="http://www.jamieoliver.com/jamies-ministry-of-food/about.php">Ministry of
Food</a> teaches cooking skills which seem to be on the wane with the modern
trend for convenience foods. Given that reliance on such foods - with their high
fat, sugar and salt content - has been
linked so closely with modern lifestyle diseases such as coronary heart disease
and diabetes, it’s not exactly a leap to see how developing these skills can
help to increase health and quality of life. None of these campaigns have a
complicated message, and this is for me their power. Teach about food and its
importance from a young age, and you will help the next generation to improve
their health. It’s that simple. While it does not take a great leap of logic to
realise that real food, and the ability to prepare it, is much better for
health than ready-made food from a packet, it may take a “celebrity campaign”
to show that it does not involve spending several years at catering college to
be able to cook healthy food for your family. </div>
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This brings me onto the other
aspect of Jamie’s notoriety – his recipes. He learned his trade at his father’s
pub in Clavering Essex, and was discovered working at
the River Café. Both establishments have a focus on simple, seasonal food, well
prepared. This has dictated his culinary philosophy – his books are full of
recipes which have great flavour, while being relatively simple to prepare, and
using fresh ingredients. While many celebrity chefs’ books are little more than
coffee table items, filled with recipes so complicated they require NASA-like
levels of preparation, Jamie’s recipes have the same qualities as those of
Delia Smith – simple to prepare, always very tasty, and incredibly reliable. His
latest, <a href="http://www.amazon.co.uk/Jamies-15-Minute-Meals-Jamie-Oliver/dp/071815780X/ref=sr_1_1?ie=UTF8&qid=1365503108&sr=8-1&keywords=jamie+oliver+15+minute+meals">15
Minute Meals</a>, is not only filled with recipes which hit all the above
criteria, but also have a focus on health, as full nutritional breakdowns are
covered, and the emphasis is on maximum flavour with the least amount of fat/salt/sugar/other
bad stuff. It is easily the best cookbook I’ve bought in years (I’ve bought 3
copies for other people, and my copy is covered in stains from use), although I
do have one criticism – if the meal takes 15 minutes to prepare, the washing
generally takes longer than that, as you do end up using most of your kitchen
to make it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjushFV8-xC6oYtYA3RowPuDq87QC2oS-Di7ST8avaDt5kgYBo16SHvcC6kjjyl0d7dUXgqfLAemj98x-8bYYTgyMeL0B04mirxCKXNNj5oQVR9AOwgVlQFNVm3caWQ13-2A4lqF9W_9k/s1600/15mm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjushFV8-xC6oYtYA3RowPuDq87QC2oS-Di7ST8avaDt5kgYBo16SHvcC6kjjyl0d7dUXgqfLAemj98x-8bYYTgyMeL0B04mirxCKXNNj5oQVR9AOwgVlQFNVm3caWQ13-2A4lqF9W_9k/s400/15mm.jpg" width="306" /></a></div>
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To finish off what seems to have
turned into a love letter to Jamie (I’m not apologising for that), the video
below is included as an attempt to convince the doubters that he is just a
product of cynical marketing. This video made me cry, with its sincerity of
message, and its importance. I hope you find it inspiring, even if it is just
to make your dinner tonight with fresh ingredients, rather than get it out of a
packet. If not, then I hope it suggests to you that Jamie Oliver is a Good Thing when it comes to this country's eating habits. </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/jIwrV5e6fMY?feature=player_embedded' frameborder='0'></iframe></div>
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Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-31328473114577547292013-03-31T08:58:00.002-07:002013-03-31T08:58:48.632-07:00Pancakes are awesome...fact.<br />
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Since it’s a
bank holiday, you might find that you have more time than usual to knock up a
tasty and nutritious breakfast. Everyone loves pancakes, but they are generally
not the healthiest option. These pancakes are adapted from a recipe I found on <a href="http://www.marksdailyapple.com/">Mark's Daily Apple</a>, an excellent resource
for all things involved in the Paleo/Primal lifestyle (I’ll doing a post on the
Paleo Diet soon). They are gluten-free, and contain a great selection of tasty
and healthy ingredients. The banana is a source of gluten-free low Glycaemic Index
carbs as well as nutrients such as potassium (linked with decreased risk of
osteoporosis and possibly diabetes<!--[if supportFields]><span
style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>He</Author><Year>2008</Year><RecNum>8504</RecNum><record><rec-number>8504</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8504</key></foreign-keys><ref-type
name="Journal Article">17</ref-type><contributors><authors><author>He,
F. J.</author><author>MacGregor, G.
A.</author></authors></contributors><auth-address>Blood
Pressure Unit, Cardiac and Vascular Sciences, St George&apos;s, University
of London, Cranmer Terrace, London, UK. fhe@sgul.ac.uk</auth-address><titles><title>Beneficial
effects of potassium on human
health</title><secondary-title>Physiol
Plant</secondary-title></titles><periodical><full-title>Physiol
Plant</full-title></periodical><pages>725-35</pages><volume>133</volume><number>4</number><edition>2008/08/30</edition><keywords><keyword>Blood
Pressure/drug effects</keyword><keyword>Cardiovascular
Diseases/metabolism</keyword><keyword>*Health</keyword><keyword>Humans</keyword><keyword>Potassium/*metabolism/pharmacology</keyword></keywords><dates><year>2008</year><pub-dates><date>Aug</date></pub-dates></dates><isbn>1399-3054
(Electronic)&#xD;0031-9317
(Linking)</isbn><accession-num>18724413</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=18724413</url></related-urls></urls><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>1</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]-->), while the almond butter is
a source of unsaturated fats (linked with reduction of the risk of
cardiovascular disease<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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</xml><![endif]--><!--[if supportFields]><span style='mso-element:field-end'></span><![endif]-->)
and the berries are a great source of anthocyanins, a powerful antioxidant
linked with reduction of blood pressure<!--[if supportFields]><span
style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>Rodriguez-Mateos</Author><Year>2012</Year><RecNum>8502</RecNum><record><rec-number>8502</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8502</key></foreign-keys><ref-type
name="Journal Article">17</ref-type><contributors><authors><author>Rodriguez-Mateos,
A.</author><author>Ishisaka,
A.</author><author>Mawatari,
K.</author><author>Vidal-Diez,
A.</author><author>Spencer, J.
P.</author><author>Terao,
J.</author></authors></contributors><auth-address>Department
of Food and Nutritional Sciences, University of Reading, Reading RG6 6AP,
UK.</auth-address><titles><title>Blueberry intervention
improves vascular reactivity and lowers blood pressure in high-fat-,
high-cholesterol-fed rats</title><secondary-title>Br J
Nutr</secondary-title></titles><periodical><full-title>Br
J Nutr</full-title></periodical><pages>1-9</pages><edition>2012/10/11</edition><dates><year>2012</year><pub-dates><date>Oct
9</date></pub-dates></dates><isbn>1475-2662 (Electronic)&#xD;0007-1145
(Linking)</isbn><accession-num>23046999</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=23046999</url></related-urls></urls><electronic-resource-num>S0007114512003911
[pii]&#xD;10.1017/S0007114512003911</electronic-resource-num><language>Eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>3</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]-->.</div>
<div class="MsoNormal" style="text-align: justify;">
They also happen to be
super-tasty, so give them a go at once!</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi65PL6E5l-MCTCvYJ-VdhULCkADS2whmKVbP31u8KsjQKd0r46oC11lnihPqb7PTsYogXNB7oQbUKqXULpC0z3YHzd47MrGKsyzRjR0C3FZFQCXedo9jV59fEyx5ue-EmfJ_C9FJFHhQE/s1600/Pancakes.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi65PL6E5l-MCTCvYJ-VdhULCkADS2whmKVbP31u8KsjQKd0r46oC11lnihPqb7PTsYogXNB7oQbUKqXULpC0z3YHzd47MrGKsyzRjR0C3FZFQCXedo9jV59fEyx5ue-EmfJ_C9FJFHhQE/s400/Pancakes.JPG" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<u>Ingredients (per person)<o:p></o:p></u></div>
<div class="MsoNormal" style="text-align: justify;">
Pancakes:</div>
<div class="MsoNormal" style="text-align: justify;">
1 banana</div>
<div class="MsoNormal" style="text-align: justify;">
1 egg</div>
<div class="MsoNormal" style="text-align: justify;">
1 tablespoon of almond butter</div>
<div class="MsoNormal" style="text-align: justify;">
½ teaspoon of cinnamon</div>
<div class="MsoNormal" style="text-align: justify;">
Butter for cooking</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Sauce:</div>
<div class="MsoNormal" style="text-align: justify;">
½ cup of berries (Sainsbury’s
frozen mixed berries are good here)</div>
<div class="MsoNormal" style="text-align: justify;">
Splash of water</div>
<div class="MsoNormal" style="text-align: justify;">
½ a scoop of protein powder
(chocolate or strawberry flavour work well here).</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<u>Method<o:p></o:p></u></div>
<div class="MsoNormal" style="text-align: justify;">
Put the berries in a saucepan
with a splash of water, and bring to the boil. Put a lid on, and turn down to
the lowest heat while you get on with the pancakes.</div>
<div class="MsoNormal" style="text-align: justify;">
Put all the pancake ingredients
into the food processor, and whizz until they are a smooth batter. This can be
done by hand, but will result in a chunkier texture. Fry tablespoon-sized
dollops in butter, flipping once the undersides are firm. Keep an eye on these,
since they can burn quite easily. Once all the pancakes are done, take the
berries off the heat, and stir in the protein powder. Stir this well, so it
totally dissolves and doesn’t give a grainy texture. </div>
<div class="MsoNormal" style="text-align: justify;">
Serve the pancakes around the
edge of your plate, with a puddle of sauce in the middle as in the picture.</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<u>Nutrition<o:p></o:p></u></div>
<div class="MsoNormal" style="text-align: justify;">
This will give you:</div>
<div class="MsoNormal" style="text-align: justify;">
kCalories: 331</div>
<div class="MsoNormal" style="text-align: justify;">
Protein: 17g</div>
<div class="MsoNormal" style="text-align: justify;">
Carbohydrates: 39g</div>
<div class="MsoNormal" style="text-align: justify;">
Fat: 14g</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
If not using the protein powder,
you get:</div>
<div class="MsoNormal" style="text-align: justify;">
kCalories: 289</div>
<div class="MsoNormal" style="text-align: justify;">
Protein: 8g</div>
<div class="MsoNormal" style="text-align: justify;">
Carbohydrates: 38g</div>
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Fat: 14g</div>
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Enjoy (with not guilt at all)!</div>
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<b>References<o:p></o:p></b></div>
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<!--[if supportFields]><span style='mso-element:
field-begin'></span><span style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span
style='mso-element:field-separator'></span><![endif]-->1 He, F. J. & MacGregor,
G. A. Beneficial effects of potassium on human health. <i>Physiol Plant</i> <b>133</b>,
725-735 (2008).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-align: justify; text-indent: -36pt;">
2 Jakobsen, M. U.<i> et al.</i> Major types of dietary fat and risk of coronary heart
disease: a pooled analysis of 11 cohort studies. <i>Am J Clin Nutr</i> <b>89</b>,
1425-1432, doi:ajcn.2008.27124 [pii] 10.3945/ajcn.2008.27124 (2009).<o:p></o:p></div>
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3 Rodriguez-Mateos, A.<i> et al.</i> Blueberry intervention improves
vascular reactivity and lowers blood pressure in high-fat-,
high-cholesterol-fed rats. <i>Br J Nutr</i>,
1-9, doi:S0007114512003911 [pii] 10.1017/S0007114512003911 (2012).<o:p></o:p></div>
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<!--[if supportFields]><span style='font-size:12.0pt;line-height:115%;
font-family:"Times New Roman","serif";mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;mso-ansi-language:EN-GB;mso-fareast-language:
EN-US;mso-bidi-language:AR-SA'><span style='mso-element:field-end'></span></span><![endif]-->Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-2914394946288910122013-03-25T06:33:00.004-07:002013-03-25T06:36:51.494-07:00Good bacteria...<br />
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<span style="line-height: 150%;">You can’t move at the moment for adverts for products
containing bacteria said to benefit your health in all sorts of ways. Since
they are the subject of my PhD, I thought I would try to explain what they are,
how they work, and how they can benefit your health.</span></div>
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The World Health Organisation’s definition of
probiotics is “live organisms, which when administered in sufficient amounts,
can have a beneficial effect on the host’s health.” <!--[if supportFields]><span
style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE
<EndNote><Cite><Author>Joint FAO/WHO Expert Consultation on
Evaluation of Health and Nutritional Properties of Probiotics in Food Including
Powder Milk with Live Lactic Acid
Bacteria</Author><Year>2001</Year><RecNum>5726</RecNum><record><rec-number>5726</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">5726</key></foreign-keys><ref-type
name="Report">27</ref-type><contributors><authors><author>Joint
FAO/WHO Expert Consultation on Evaluation of Health and Nutritional Properties
of Probiotics in Food Including Powder Milk with Live Lactic Acid
Bacteria,</author></authors></contributors><titles><title>Health
and Nutritional Properties of Probiotics in Food including Powder Milk with
Live Lactic Acid Bacteria&quot;. Food and Agriculture Organization of the
United Nations, World Health Organization.
</title></titles><dates><year>2001</year></dates><urls><related-urls><url>http://www.who.int/entity/foodsafety/publications/fs_management/en/probiotics.pdf</url></related-urls></urls><access-date>27th
September 2010</access-date></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>1</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]--> Essentially this means they
are bacteria from groups including<i> </i>lactobacillus,
bifidobacterium and lactococcus which you eat, usually in the form of yoghurts
containing live bacteria, or freeze-dried in capsules, useful if you’re on a
dairy-free diet. With the latter type, the bacteria are effectively in
suspended animation inside their capsule. Once the capsule is dissolved by your
stomach acid, the bacteria find all the nutrients they need inside your body
and come back to life. Once inside you, these bacteria colonise your gut. As a
note of caution, these are not to be confused with PREbiotics. Prebiotics are
indigestible carbohydrates which can be broken down by your gut bacteria. They
are taken with a view to fortifying your existing gut flora. So, simply put:</div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]-->PRObiotics – bugs</div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]-->PREbiotics – bug food</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJtk8PZ2GLXgUd5lY43nC0_eXIEZw3lEDvVt4sujC3NO2moMUhQ2O_CsB4N0JlYqJF_hqx3nsV7fpQXg1SpvxX2DQBRmOcfvzn-7geD9oTmTT2_NbspGHzODwe5aMJDY_Hgl9JK70i54o/s1600/lactobacillus.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJtk8PZ2GLXgUd5lY43nC0_eXIEZw3lEDvVt4sujC3NO2moMUhQ2O_CsB4N0JlYqJF_hqx3nsV7fpQXg1SpvxX2DQBRmOcfvzn-7geD9oTmTT2_NbspGHzODwe5aMJDY_Hgl9JK70i54o/s400/lactobacillus.jpg" width="400" /></a></div>
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There are several proposed ways in which they work:</div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]-->Prevention of infection, by competing with
harmful bacteria (pathogens) for
nutrients;</div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]-->Interaction with your immune system, so that you
produce different chemicals (cytokines) which help prevent or improve different
conditions;<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Dong</Author><Year>2010</Year><RecNum>7964</RecNum><record><rec-number>7964</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">7964</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Dong,
H.</author><author>Rowland, I.</author><author>Tuohy,
K. M.</author><author>Thomas, LV</author><author>Yaqoob,
P</author></authors></contributors><titles><title><style
face="normal" font="default"
size="100%">Selective Effects of </style><style
face="italic" font="default"
size="100%">Lactobacillus casei </style><style
face="normal" font="default" size="100%">Shirota
on T cell activation, natural killer cell activity and cytokine production</style></title><secondary-title>Clinical
and Experimental
Immunology</secondary-title></titles><periodical><full-title>Clinical
and Experimental
Immunology</full-title></periodical><pages>378-88</pages><volume>161</volume><number>2</number><section>378</section><dates><year>2010</year><pub-dates><date>2010</date></pub-dates></dates><urls></urls></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>2</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]--></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]-->Prevention of pathogens (such as those that
cause food poisoning) from entering your system – the probiotics occupy the
sites on the intestinal wall which the harmful bacteria might otherwise use to
enter your cells;<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE
<EndNote><Cite><Author>Gibson</Author><Year>2005</Year><RecNum>5838</RecNum><record><rec-number>5838</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">5838</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Gibson,
G. R.</author><author>McCartney, A.
L.</author><author>Rastall, R. A.</author></authors></contributors><auth-address>Food
Microbial Sciences Unit, School of Food Biosciences, The University of Reading,
P. O. Box 226, Whiteknights, Reading RG6 6AP, UK.
g.r.gibson@reading.ac.uk</auth-address><titles><title>Prebiotics
and resistance to gastrointestinal
infections</title><secondary-title>Br J
Nutr</secondary-title></titles><periodical><full-title>Br
J
Nutr</full-title></periodical><pages>S31-4</pages><volume>93
Suppl 1</volume><edition>2005/05/10</edition><keywords><keyword>Bacterial
Infections/microbiology/*prevention &amp;
control</keyword><keyword>Bifidobacterium</keyword><keyword>Colon/metabolism/microbiology</keyword><keyword>Dietary
Fiber/*administration &amp; dosage</keyword><keyword>Gastrointestinal
Diseases/microbiology/*prevention &amp;
control</keyword><keyword>Humans</keyword><keyword>Inulin/*administration
&amp;
dosage</keyword><keyword>Lactobacillus</keyword><keyword>Oligosaccharides/*administration
&amp; dosage</keyword><keyword>Probiotics/administration
&amp; dosage</keyword></keywords><dates><year>2005</year><pub-dates><date>Apr</date></pub-dates></dates><isbn>0007-1145
(Print)&#xD;0007-1145
(Linking)</isbn><accession-num>15877892</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=15877892</url></related-urls></urls><electronic-resource-num>S0007114505000772
[pii]</electronic-resource-num><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>3</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]--></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]-->Production of antimicrobial compounds such as organic
acids, which can prevent the growth and reproduction of pathogens in your
system.<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <EndNote><Cite><Author>Tejero-Sarinena</Author><Year>2012</Year><RecNum>8315</RecNum><record><rec-number>8315</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8315</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Tejero-Sarinena,
S.</author><author>Barlow,
J.</author><author>Costabile,
A.</author><author>Gibson, G.
R.</author><author>Rowland,
I.</author></authors></contributors><auth-address>Department
of Food and Nutritional Sciences, University of Reading, Whiteknights, Reading
RG6 6AP, United Kingdom.</auth-address><titles><title>In
vitro evaluation of the antimicrobial activity of a range of probiotics against
pathogens: Evidence for the effects of organic acids</title><secondary-title>Anaerobe</secondary-title></titles><periodical><full-title>Anaerobe</full-title></periodical><edition>2012/09/11</edition><dates><year>2012</year><pub-dates><date>Aug
24</date></pub-dates></dates><isbn>1095-8274
(Electronic)&#xD;1075-9964
(Linking)</isbn><accession-num>22959627</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=22959627</url></related-urls></urls><electronic-resource-num>S1075-9964(12)00112-6
[pii]&#xD;10.1016/j.anaerobe.2012.08.004</electronic-resource-num><language>Eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>4</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]--></div>
<div class="MsoNormal" style="line-height: 150%;">
The
other great benefit of probiotics is that of improved absorption of nutrients.
Gut bacteria are an essential part of your digestion and absorption system, so
it makes sense to fortify them so you get the most out of your diet, while
preventing all sorts of other illnesses.</div>
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<div class="MsoNormal" style="line-height: 150%;">
There is ever-increasing evidence that probiotics
have a number of health benefits. These include reduction of the incidence and
duration of colds<!--[if supportFields]><span style='mso-element:field-begin'></span>
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</xml><![endif]--><!--[if supportFields]><span style='mso-element:field-end'></span><![endif]-->,
prevention of travellers’ diarrhoea<!--[if supportFields]><span
style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>Gotz</Author><Year>1979</Year><RecNum>120</RecNum><record><rec-number>120</rec-number><foreign-keys><key
app="EN" db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">120</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Gotz,
V.</author><author>Romankiewicz, J.
A.</author><author>Moss, J.</author><author>Murray, H.
W.</author></authors></contributors><titles><title>Prophylaxis
against ampicillin-associated diarrhea with a lactobacillus
preparation</title><secondary-title>Am J Hosp
Pharm</secondary-title></titles><periodical><full-title>Am
J Hosp Pharm</full-title></periodical><pages>754-7</pages><volume>36</volume><number>6</number><edition>1979/06/01</edition><keywords><keyword>Adult</keyword><keyword>Aged</keyword><keyword>Ampicillin/*adverse
effects</keyword><keyword>Clinical Trials as
Topic</keyword><keyword>Diarrhea/chemically induced/*prevention
&amp; control</keyword><keyword>Double-Blind
Method</keyword><keyword>Drug
Evaluation</keyword><keyword>Female</keyword><keyword>Humans</keyword><keyword>*Lactobacillus</keyword><keyword>Lactobacillus
acidophilus</keyword><keyword>Male</keyword><keyword>Middle
Aged</keyword><keyword>Placebos</keyword></keywords><dates><year>1979</year><pub-dates><date>Jun</date></pub-dates></dates><isbn>0002-9289
(Print)&#xD;0002-9289
(Linking)</isbn><accession-num>111546</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=111546</url></related-urls></urls><language>eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>6</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]--> and urinary tract infections<!--[if supportFields]><span
style='mso-element:field-begin'></span> ADDIN EN.CITE
<EndNote><Cite><Author>Chapman</Author><Year>2013</Year><RecNum>8499</RecNum><record><rec-number>8499</rec-number><foreign-keys><key
app="EN"
db-id="rvxtzvrdhxf0fhe09v455pa9wt0fd0xxxpzv">8499</key></foreign-keys><ref-type
name="Journal
Article">17</ref-type><contributors><authors><author>Chapman,
C. M.</author><author>Gibson, G.
R.</author><author>Todd, S.</author><author>Rowland,
I.</author></authors></contributors><auth-address>Department
of Food and Nutritional Sciences, University of Reading, P.O. Box 226,
Whiteknights, Reading, RG6 6AP, UK, cb010202@reading.ac.uk.</auth-address><titles><title>Comparative
in vitro inhibition of urinary tract pathogens by single- and multi-strain
probiotics</title><secondary-title>Eur J
Nutr</secondary-title></titles><periodical><full-title>Eur
J Nutr</full-title></periodical><edition>2013/02/09</edition><dates><year>2013</year><pub-dates><date>Feb
8</date></pub-dates></dates><isbn>1436-6215
(Electronic)&#xD;1436-6207
(Linking)</isbn><accession-num>23392622</accession-num><urls><related-urls><url>http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&amp;db=PubMed&amp;dopt=Citation&amp;list_uids=23392622</url></related-urls></urls><electronic-resource-num>10.1007/s00394-013-0501-2</electronic-resource-num><language>Eng</language></record></Cite></EndNote><span
style='mso-element:field-separator'></span><![endif]--><sup>7</sup><!--[if supportFields]><span
style='mso-element:field-end'></span><![endif]--> and improvement of inflammatory
conditions such as atopic dermatitis.<!--[if supportFields]><span
style='mso-element:field-begin'></span> ADDIN EN.CITE <span style='mso-element:
field-begin'></span><span style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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It appears the best probiotic strain to take for each
health endpoint (be it prevention of certain types of infection, or improving
certain chronic conditions) is different. Most recent research – including the
research I did for my PhD - suggests that using a probiotic which includes
several strains can have an equal, or sometimes greater, effect against several
endpoints<!--[if supportFields]><span style='mso-element:field-begin'></span>
ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style='mso-spacerun:yes'> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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suggesting that for overall health, a multi-strain probiotic might give you a greater
health effect for your money. (By the way, if you want the full versions of my
papers, just shoot me an email to <a href="mailto:cmcnutrition@gmail.com">cmcnutrition@gmail.com</a>).</div>
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So that is a very brief introduction to probiotics.
Essentially, by taking them you will enhance the good work that the trillions
of bacteria already in your gut carry out without you ever noticing. I hope
this is useful. If you have any questions, please post them as comments below
or contact me at <a href="mailto:cmcnutrition@gmail.com">cmcnutrition@gmail.com</a>.
</div>
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<u>References<o:p></o:p></u></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
<!--[if supportFields]><span style='mso-element:
field-begin'></span><span style='mso-spacerun:yes'> </span>ADDIN EN.REFLIST <span
style='mso-element:field-separator'></span><![endif]-->1 Joint FAO/WHO Expert
Consultation on Evaluation of Health and Nutritional Properties of Probiotics
in Food Including Powder Milk with Live Lactic Acid Bacteria. Health and
Nutritional Properties of Probiotics in Food including Powder Milk with Live
Lactic Acid Bacteria". Food and Agriculture Organization of the United
Nations, World Health Organization. . (2001).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
2 Dong, H., Rowland, I., Tuohy, K. M.,
Thomas, L. & Yaqoob, P. Selective Effects of <i>Lactobacillus casei </i>Shirota on T cell activation, natural killer
cell activity and cytokine production. <i>Clinical
and Experimental Immunology</i> <b>161</b>,
378-388 (2010).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
3 Gibson, G. R., McCartney, A. L. &
Rastall, R. A. Prebiotics and resistance to gastrointestinal infections. <i>Br J Nutr</i> <b>93 Suppl 1</b>, S31-34, doi:S0007114505000772 [pii] (2005).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
4 Tejero-Sarinena, S., Barlow, J.,
Costabile, A., Gibson, G. R. & Rowland, I. In vitro evaluation of the
antimicrobial activity of a range of probiotics against pathogens: Evidence for
the effects of organic acids. <i>Anaerobe</i>,
doi:S1075-9964(12)00112-6 [pii]10.1016/j.anaerobe.2012.08.004 (2012).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
5 Winkler, P., de Vrese, M., Laue, C.
& Schrezenmeir, J. Effect of a dietary supplement containing probiotic
bacteria plus vitamins and minerals on common cold infections and cellular
immune parameters. <i>Int J Clin Pharmacol
Ther</i> <b>43</b>, 318-326 (2005).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
6 Gotz, V., Romankiewicz, J. A., Moss,
J. & Murray, H. W. Prophylaxis against ampicillin-associated diarrhea with
a lactobacillus preparation. <i>Am J Hosp
Pharm</i> <b>36</b>, 754-757 (1979).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
7 Chapman, C. M., Gibson, G. R., Todd,
S. & Rowland, I. Comparative in vitro inhibition of urinary tract pathogens
by single- and multi-strain probiotics. <i>Eur
J Nutr</i>, doi:10.1007/s00394-013-0501-2 (2013).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
8 Viljanen, M.<i> et al.</i> Probiotics in the treatment of atopic eczema/dermatitis
syndrome in infants: a double-blind placebo-controlled trial. <i>Allergy</i> <b>60</b>, 494-500, doi:ALL514 [pii]
10.1111/j.1398-9995.2004.00514.x (2005).<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 36pt; text-indent: -36pt;">
9 Chapman, C. M., Gibson, G. R. &
Rowland, I. In vitro evaluation of single- and multi-strain probiotics:
Inter-species inhibition between probiotic strains, and inhibition of
pathogens. <i>Anaerobe</i> <b>18</b>, 405-413, doi:S1075-9964(12)00091-1
[pii] 10.1016/j.anaerobe.2012.05.004 (2012).<o:p></o:p></div>
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<br />Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com2tag:blogger.com,1999:blog-260418768160737078.post-39358355286542458902013-03-21T05:53:00.004-07:002013-03-21T05:54:39.940-07:00Mackerel pate<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<div style="line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
</div>
<div style="line-height: 150%; margin: 0cm 0cm 0.0001pt;">
<span style="font-family: Times, Times New Roman, serif;"><span style="font-size: 13pt; line-height: 150%;">Following hot on the heels of my introduction</span>, I thought I’d
kick off with a recipe. This mackerel pâté is a good source of complete protein
(more about this in a later post), and chock-full of omega-3 fatty acids. These
fatty acids are big news nutritionally, as increased consumption of oily fish
has been linked with reduced risk of heart disease<sup>1</sup> and male cancers<sup>2</sup>,
and enhanced recovery from physical exercise by reducing inflammation in the
body<sup>3</sup>. The fact that it’s incredibly tasty means that there are
plenty of great reasons to tuck in! Enjoy.<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><u><span style="font-size: 13pt; line-height: 150%;">Ingredients</span></u><span style="font-size: 13pt; line-height: 150%;"> (serves 2):<o:p></o:p></span></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">250g smoked mackerel fillets, skin removed<o:p></o:p></span></div>
<div style="line-height: 150%; margin: 0cm 0cm 0.0001pt;">
<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">3 tablespoons natural yoghurt<o:p></o:p></span></div>
<div style="line-height: 150%; margin: 0cm 0cm 0.0001pt;">
<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">1 tablespoon horseradish sauce<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">Juice of ½ a lemon<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">1 tablespoon chopped parsley<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;"> <o:p></o:p></span></div>
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<u><span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">Method<o:p></o:p></span></u></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">Take half the mackerel, and puree in the food processor with all
the other ingredients. Flake in the other half of the fish, so you have a
mixture of smooth and chunky textures. Interesting extras to add another
dimension include chopped spring onions, gherkins or capers. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">Serves this on a slice of wholemeal toast topped with cucumber
slices, with cherry tomatoes and carrot sticks on the side, for a delicious and
nutritious lunch. If you’re on a gluten-free diet, use this as a dip for raw
veg. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><u><span style="font-size: 13.0pt; line-height: 150%;">Nutrition</span></u><span style="font-size: 13.0pt; line-height: 150%;"><o:p></o:p></span></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13.0pt; line-height: 150%;">One serving
of this pâté, served on wholemeal toast with veg as
described above will give you the following nutrients:<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">kCalories: 714<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">Protein: 34g<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">Carbohydrates: 40g<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13pt; line-height: 150%;">Fat: 48g (of which saturates 17g)<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi32b1qRnzIzXMbT2eCkEcXkjkvv5ZC3pptPfzseGt8X0qJDbX1G8WgiAxNZ8LULfOIc4u5-TSqmkg68OVIsA8DOkrO9Z-1LuH5BwCacH2AGMSzBoYyDM_R_ovde1gMmDsvMe5IqVwOCqo/s1600/Mackerel+pate.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, Times New Roman, serif;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi32b1qRnzIzXMbT2eCkEcXkjkvv5ZC3pptPfzseGt8X0qJDbX1G8WgiAxNZ8LULfOIc4u5-TSqmkg68OVIsA8DOkrO9Z-1LuH5BwCacH2AGMSzBoYyDM_R_ovde1gMmDsvMe5IqVwOCqo/s400/Mackerel+pate.JPG" width="400" /></span></a></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: 13.0pt; line-height: 150%;"> Hmm, not sure this makes it look as tasty as it is!</span></div>
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<b><u><span style="font-family: Times, Times New Roman, serif; font-size: 13.0pt; line-height: 150%;">References <o:p></o:p></span></u></b></div>
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<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: Times, Times New Roman, serif; font-size: 13.0pt; line-height: 150%;">1: Mozaffarian D, Appel LJ, Van Horn L. Components of a
cardioprotective diet: new insights. <i>Circulation
</i>2011; <b>123</b>: 2870-91<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: Times, Times New Roman, serif; font-size: 13.0pt; line-height: 150%; mso-no-proof: yes;">2: Augustsson K, Michaud DS, Rimm EB et al. A prospective
study of intake of fish and marine fatty acids and prostate cancer. <i>Cancer Epidemiol Biomarkers Prev </i>2003; <b>12</b>: 64-7<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: Times, Times New Roman, serif; font-size: 13.0pt; mso-no-proof: yes;">3: Gray
P, Gabriel B, Thies F et al. Fish oil supplementation augments post-exercise
immune function in young males. <i>Brain
Behav Immun </i>2012; <b>26</b>: 1265-72.<o:p></o:p></span></div>
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<br />Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0tag:blogger.com,1999:blog-260418768160737078.post-7872941188355860902013-03-21T05:46:00.003-07:002013-03-21T05:46:39.032-07:00Welcome!<br />
<div style="line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 13pt; line-height: 150%;">Thanks for visiting my blog. Nutrition is a huge topic, both in
size and popularity. Did you know that the most popular use of the internet is
for, err, stuff you wouldn’t want to share with your granny, while the second
most popular use is nutrition information? While there is plenty of good stuff
out there, there is also lots of misleading, or downright false, information. I
want to use this blog to spread correct, useful and practical information about
the food we eat, the foods we don’t eat, and the foods we perhaps should eat. <o:p></o:p></span></div>
<div style="line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 13pt; line-height: 150%;">I'll be using this to talk about all things nutrition, whether
it's to discuss newsworthy issues, simplify complex scientific concepts,
recommend products/books/websites, or to post recipes that I've found to be
particularly nutritious and tasty. But most of all I’ll be using this to share
my passion for food, both in terms of its health benefits and the pleasure you
get from eating it!<o:p></o:p></span></div>
<div style="line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 13pt; line-height: 150%;">A little about me: I’m a nutritionist based in West Berkshire,
England. Acting on a lifelong passion for food and a keen interest in science, I
went back to university as a mature student to study nutrition, and am right
now completing my PhD. I work as a freelance nutritionist, helping people
attain their athletic and physique goals, as well as working with businesses to
formulate or correctly communicate their products. I am a consultant for a <a href="http://www.mensfitness.co.uk/">Men’s Fitness magazine</a>, and I also
love to work with children, having run a science club at my children’s’ school,
and given talks to schools and scout groups about healthy eating and more
general health topics. <o:p></o:p></span></div>
<div style="line-height: 150%; margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 13pt; line-height: 150%;">So if there's anything in particular you'd like me to research or
discuss, get in touch and let me know! <o:p></o:p></span></div>
Chris Chapman Nutritionhttp://www.blogger.com/profile/04901989110148851328noreply@blogger.com0