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abdiyacaris · 5 months ago

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Nutrition and Food Science for Chefs

Nutrition and food science is crucial for chefs who aim to create healthy, delicious, and safe meals. This knowledge helps chefs design balanced menus, accommodate dietary restrictions, and ensure food safety.

Key Concepts in Nutrition

Macronutrients:

Carbohydrates: Provide energy. Found in grains, fruits, vegetables, and legumes.

Proteins: Essential for building and repairing tissues. Found in meat, fish, dairy, legumes, and nuts.

Fats: Necessary for energy, cell function, and absorbing certain vitamins. Found in oils, butter, avocados, and nuts.

Micronutrients:

Vitamins: Organic compounds crucial for metabolism and overall health. Examples include Vitamin C (citrus fruits), Vitamin D (sunlight, fish), and B vitamins (whole grains, meat).

Minerals: Inorganic elements like calcium (dairy, leafy greens), iron (red meat, beans), and potassium (bananas, potatoes).

Water: Essential for all bodily functions, including digestion, absorption, and temperature regulation.

Fiber: A type of carbohydrate that aids in digestion and is found in fruits, vegetables, whole grains, and legumes.

Principles of Balanced Diet

Variety: Include different food groups to ensure a range of nutrients.

Moderation: Avoid excessive consumption of any single food or nutrient.

Proportionality: Balance calorie intake with physical activity.

Dietary Considerations

Dietary Restrictions:

Vegetarian/Vegan: No meat, with vegans avoiding all animal products. Important to ensure adequate protein, iron, and vitamin B12.

Gluten-Free: For those with celiac disease or gluten sensitivity. Use alternative grains like rice, quinoa, and corn.

Lactose Intolerance: Avoid dairy or use lactose-free products and alternatives like almond milk or soy cheese.

Allergies:

Common allergens include nuts, shellfish, eggs, and dairy. Be aware of cross-contamination and clearly label dishes.

Food Science Fundamentals

Food Preservation:

Refrigeration and Freezing: Slow down microbial growth and enzyme activity.

Canning and Pickling: Use heat or acidic environments to kill or inhibit microbes.

Drying and Smoking: Remove moisture to prevent microbial growth.

Cooking Techniques:

Boiling, Steaming, and Blanching: Retain nutrients better than frying or roasting.

Grilling and Broiling: Add flavor through Maillard reaction but can produce harmful compounds if overdone.

Sous Vide: Precise temperature control preserves nutrients and flavor.

Food Safety:

Temperature Control: Keep hot foods hot (above 140°F) and cold foods cold (below 40°F) to prevent bacterial growth.

Cross-Contamination: Use separate cutting boards and utensils for raw and cooked foods.

Proper Storage: Store foods in airtight containers and use them before expiration dates.

Practical Applications

Menu Planning:

Incorporate a balance of macronutrients and a variety of food groups.

Consider dietary restrictions and allergies.

Focus on seasonal and locally sourced ingredients for freshness and sustainability.

Recipe Development:

Experiment with herbs and spices to enhance flavors without added salt or sugar.

Use cooking techniques that preserve nutrients and enhance taste.

Test and modify recipes to maintain nutritional integrity and meet dietary needs.

Customer Education:

Provide nutritional information for menu items.

Highlight healthy choices and special dietary options.

Educate staff to answer customer questions about ingredients and nutrition.

Conclusion

By integrating nutrition and food science into their culinary practices, chefs can create dishes that are not only delicious but also nutritious and safe. This approach enhances customer satisfaction, supports health, and promotes culinary innovation.

#culinary course #cooking class

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luxurybeautyreviews · 5 months ago

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#DigestiveHealth #ImmuneSupport #ProbioticSachets #ProductReview #Supplement

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tjapproved · 5 years ago

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dietsauthority · 5 years ago

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25 Indulgent Dairy-Free Recipes You Need To Try

Whether you are just one of the approximated 30-50 million Americans that experiences lactose intolerance or you're attempting to prevent milk as a method to boost your overall health and wellness, the adhering to 25 indulgent dairy-free recipes will certainly make you eagerly anticipate meal time!

Why Would Someone Ditch Dairy?

Along with far better digestion wellness, dropping milk has been connected to a variety of health and wellness advantages, such as improved sinuses, clearer skin, and also enhanced energy levels. Some researches also reveal going dairy-free could strengthen your bones. I recognize that violates every little thing you probably discovered as a young kid since milk is referred to as a wonderful source of calcium. According to a 2014 study published in the British Medical Journal, scientists who complied with more than 100,000 people in Sweden over a duration of 20 to 30 years discovered milk drinkers really experienced extra total bone fractures and also hip cracks. This isn't the only research study to reach these findings.

What Is Dairy Exactly?

By interpretation, dairy products are foods and drinks that are made from the milk of mammals, such as cows and goats. Popular dairy items consist of milk, yogurt, cheese, as well as butter.

So what about eggs?

For some reason, individuals enjoy to glob eggs into the 'dairy' category. Eggs are not a dairy item and could most certainly be included in a dairy-free diet. That's terrific information given that eggs are a remarkable resource of healthy protein, healthy fats, and various other nutrients that benefit the body.

Recipes

Dairy-Free Breakfast Recipes

1) Healthy Yogurt and Granola Parfait - As I just mentioned, yogurt is normally a no-go when you're eating dairy-free. However, much like exactly how there are dairy-free milk alternatives, there are additionally dairy-free yogurt choices. A few of them consist of soy yogurt, almond yogurt, and also coconut yogurt. In this dish, the developer layers coconut yogurt in between fruit, hemp seeds, as well as chia seeds! It takes just minutes to toss together and is an easy grab-and-go breakfast.

2) Peanut Butter Banana Overnight Oats - Overnight oats are incredibly simple to prepare, you can consume them on the move, and also they're loaded with healthy components. To make your own, all you have to do is load a Mason container with oats, fluid, some add-ins, and garnishes. Pop it in the fridge overnight as well as the flavors will fuse together by the morning. No cooking required. This specific recipe is loaded with healthy protein and also fiber that will certainly assist maintain you really feeling full for longer. And also, making use of either almond or coconut milk maintains this recipe dairy-free approved!

3) Cinnamon Sugar Pumpkin Muffins - Are you someone who delights in baked goods for morning meal? If so, these cinnamon sugar pumpkin muffins are a must-try. They're bursting with flavor and also are extremely damp, many thanks to the coconut oil and pumpkin puree. If you're viewing your sugar consumption, you could constantly avoid the outer covering of cinnamon sugar!

4) Banana Muffins - These banana muffins are dairy-free, gluten-free, and also refined sugar-free. Bananas and coconut flour include the mass, chia seeds work as the binder, and numerous various other active ingredients (like honey, vanilla, and also cinnamon) develop a durable flavor.

5) Gluten-Free, Dairy-Free Banana Pancakes - No issue what age you are, pancakes are constantly an enjoyable breakfast food. Since they're normally full of gluten-laden flour, milk, and butter, it's rather fair to claim that pancakes can make your palate desire to do a little dance. However, the same can not be stated for your midsection. With a few straightforward component swaps, pancakes are in fact simple to healthify. Take this gluten-free as well as dairy-free dish. Utilizing bananas, oat flour, coconut oil, cinnamon, nutmeg, and also a couple of other components, a tiny stack of these pancakes is really a guilt-free breakfast!

6) 3-Ingredient No-Bake Cereal Bars - Are your mornings typically as well frantic to appreciate a sit-down breakfast with the family members? No concerns! Whip up a batch of these no-bake cereal bars on Sunday night so you have a nourishing on-the-go option during the job week. With simply three ingredients - a grain of your choice, peanut butter, and also a liquid sugar of your option - it does not obtain any simpler compared to this!

7) No-Bake Cranberry Coconut Energy Bites - Cranberries, walnuts, oats, coconut shreds, as well as flaxseed are all held together by almond butter and also pure maple syrup. Simply roll the ingredients into little spheres, pop them in the fridge to establish, and appreciate them on the move. Each bite offers a strike of healthy protein, vitamins, minerals, and also craveable flavor.

8) Instant Pot Coconut Yogurt - Yogurt is a terrific morning meal or snack choice given that it's packed with real-time societies, Also Known As probiotics, that benefit the gut. Did you recognize that researchers connect the gut to nearly every function in the human body?

9) Dairy-Free Frittata With Spinach and Tomatoes - Many times, frittatas are made with some dairy products to develop that light and also cosy structure. It's really not required. This dish uses eggs, coconut milk, peppers, spinach, tomatoes, and also some type of meat (if you comply with a vegan or vegan diet regimen then simply leave the meat out). Pop your mixture in the oven for a few mins and dig in.

10) Environment-friendly Vegan Healthy protein Healthy smoothie - Green smoothie mixes are loaded with nutrients that sustain general health. When you throw some plant-based healthy protein into the mix, also much better! This dish asks for a range of superfoods - spinach, chia seeds, hemp seeds, almond butter, and banana. And also, maintaining with the dairy-free motif, the maker used bitter almond milk instead than lactose-filled cow's milk. A few days add natural sweetness to the drink, but if you need more you could constantly press in a little bit of raw honey.

Dairy-Free Lunch/Dinner Recipes

11) Cauliflower Fettuccine 'Alfredo' - This super light vegan alfredo pasta sauce is made with cooked cauliflower, olive oil, and spices! A little dietary yeast gives it a nice cheesy flavor. It's a win on taste and also win on texture. If you do not desire to offer it over pasta, pour it over a bed of rice or use it as a veggie dip.

12) Dairy-Free Mac N Cheese - It is feasible to ditch dairy products and enjoy mac n cheese, you just need to obtain creative. The 'cheese' sauce in this dish freezes well so you can conveniently double the recipe and also place fifty percent in a freezer-safe container. Simply heat it up when you prepare to dig in again.

13) Vegan Grilled Cheese Sandwiches - Potatoes, carrots, onions, cashews, coconut milk, and also dietary yeast typically aren't normal 'grilled cheese' ingredients, yet the end result really tastes a great deal like your childhood years preferred grilled cheese sandwich.

14) Mushroom as well as Kale Pasta - Cashews are used as the base of a creamy sauce that will make you absolutely ignore celebrity in standard lasagna. With just 30 minutes to prep and also an additional HALF AN HOUR to cook, it's most definitely worth a try.

15) Avocado Quesadillas - Cheese quesadillas are fantastic. Pass on. But so are avocado quesadillas. Along with the remarkable preference, this Mexican-inspired meal is actually quite healthy and balanced. Avocados are filled with healthy and balanced fats and healthy proteins that nurture the body in more ways compared to one.

16) Dairy-Free Pesto - While pesto isn't really normally considered as a 'milk food,' lots of dishes do ask for parmesan cheese. While dairy products pesto is excellent, it actually doesn't require celebrity to please your palate. This dish celebrates simplicity with cilantro (you can likewise use basil), olive oil, garlic, want nuts, lemon juice, as well as a little salt and pepper. Once you work up a bowl of this delicious pesto, use it as a dip, spread, pasta sauce, or dressing.

Dairy-Free Dessert Recipes

17) Raw Chocolate Cake - Most of the times, abundant and also indulgent cakes include full-fat milk and also butter. Of program, I can not fail to remember the frosting, which typically has, even much more, milk or cream and also butter. But it doesn't need to be in this way, and this cake verifies it! One bite of this Raw Delicious chocolate Cake by the famous Jamie Oliver and also you could be misleaded right into thinking it's the actual deal. Sweetened with Medjool dates, honey, as well as raw cacao, it's extremely wonderful without using any refined sugar. For the frosting, coconut oil, agave, honey, and even more cacao are placed on display.

18) Delicious chocolate Peanut Butter Milkshake - Making a dairy-free milkshake is way less complicated compared to you might even recognize. All you need to do is exchange out the routine cow's milk for a nut milk. In this dish, the designer used almond milk, however you can use hazelnut milk, coconut milk, and even rice milk if you choose. Given that numerous refined chocolate items do contain dairy, this dish makes use of chocolate powder.

19) Healthier Dairy-Free Cheesecake - This dish is a lightened-up variation of standard cheesecake with a 3rd of the calories as well as sugar ... and no dairy. It combines dairy-free lotion cheese with coconut yogurt, vanilla remove, a sugar, lemon juice, as well as a little corn starch. You will certainly need to cook this set, but it's still very simple to whip up!

20) Vegan Pumpkin Swirl Cheesecake - This recipe is excellent during Fall as well as the colder winter season months. Something about the combination of pumpkin as well as cinnamon simply makes this much healthier dairy-free cheesecake taste like comfort.

21) Yellow Cake Donuts - I'm not going to sugar layer this - there is a great deal of sugar in this dish. While donuts aren't something you'll want to consist of in your day-to-day diet regimen, they're definitely an enjoyable reward from time-to-time. If you're trying to find a dairy-free version of your favorite yellow cake donut after that this dish is perfect for you. Instead of milk, the dish requires unsweetened coconut milk, instead of butter, it includes healthy and balanced avocado oil.

22) 3-Ingredient Double Delicious chocolate Mousse - The structure of whipped coconut lotion is absolutely amazing. So it's not surprising that by adding a little powdered sugar as well as cocoa powder you would develop an outstanding dairy-free mousse.

23) 3-Ingredient Dairy Free Fudge - This is the ideal no-bake reward. Utilizing coconut milk, confectioner's sugar, as well as dairy-free chocolate chips, this treat will take you about 10 mins to make and it's sure to excite a crowd.

24) Edible Cookie Dough - Is it just me or is there something addictive concerning cookie dough? It's a lot more lip-smacking great compared to a baked cookie! The only problem is - given that many cookie recipes require eggs, the raw dough isn't all that safe to eat. Enter this edible cookie dough dish. Simply make sure to use dairy-free delicious chocolate to maintain this recipe entirely devoid of dairy.

25) No-Churn Dairy-Free Ice Lotion - I yell, you shout, all of us shout for dairy-free-ice-cream! A bowl of this smooth and also creamy treat is made from coconut milk, sugar, as well as simply a touch of powdered gelatin. A few doses as well as you could be fooled right into assuming it's the actual deal!

#diet #diets that work #grapefruit diet #health and wellness #high fiber diet #lemonade diet #low glycemic diet #low sodium diet #scarsdale diet #soup diet #vegan diet #wellness

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magaprima · 5 years ago

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food habits / preferences

bold what applies to your muse, italicize what sorta applies

feel free to add more !

tagged by; @psychicamagicae

tagging: anyone who wants to!!

#musings #there was no 'male flesh' on here haha

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montaingear360 · 3 years ago

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Real Turmat - Pulled pork with rice, outdoor meal Real Turmat - Pulled pork with rice, pork stew with rice Pulled pork by Real Turmat is the classic rice-based pork stew. Tasty, high-nutrition meals for active people who love nature. Meals made by our chefs in Tromsø, Norway. 100% natural ingredients. Our meals are light and vacuum packed. A wide range of meals that taste great, light for transport and ready with just a little hot water added. Includes lactose-free, gluten-free, vegetarian and vegan meals Enjoy your hot meal straight from the bag, no pans are needed to prepare them or dishes to consume them! Ingredients: Rice (34%), pulled pork (98%), cane sugar, salt (18%), tomato (11%), onion, pepper (7%), leek (6%), rapeseed oil, corn starch, soy sauce (soy, salt, vinegar), meat broth (yeast extract, maltodextrin, salt, rapeseed oil, meat extract, cane sugar, onion), sugar, vinegar, seasoning, garlic, tabasco (vinegar, chilli, salt), antioxidant (ascorbic acid). Allergens: soy Gluten free, lactose free, dairy free Weight Net: 121 g Gross: 138 g Prepared: 500 g Expiration date The product has a shelf life of 5 years from the date of manufacture. Store at room temperature. An open bag must be treated like a fresh product. Please consume your meal within 2 hours of adding water. Preparation Tear off the top of the bag on return. Add hot water (3.7 dl) up to the level indicator. Mix well, close the bag with the zip and let the dish rest for 8 minutes. Nutrients For 100 g Per portion For 100 g prepared Energy% Energy (kJ) 1893 2291 458 Energy (kcal) 452 547 109 Fat (g) 20 24 4.8 41 Of which saturated fat (g) 2.96 3.58 0.7 Carbohydrates (g) 49 59 11.9 44 Of which sugars (g) 8.78 10.62 2.1 Dietary fiber (g) 4.3 5.2 1.0 Protein (g) 16.8 20.3 4.1 15 Salt (g) 3.5 4.2 0.8 Water (%) Max 5% freeze-dried food

#mountaingear360 #real turmat #stew

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techsciresearch · 4 years ago

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United States Yogurt Market to be Valued USD7636.99 Million by 2026

Increasing product offerings, rising disposable income, increasing health concerns, to aid the growth of United States Yogurt Market through 2026.

According to TechSci Research report, “United States Yogurt Market By Type (Non-Flavored Flavored), By Fat Content, (Regular, Low Fat, Fat-Free), By Form (Conventional Yogurt, Set Yogurt, Greek Yogurt, Frozen Yogurt, Yogurt Drinks and Others), By Packaging (Pouches, Plastic Bottles, Tetra Packs and Others), By Distribution Channel (Convenience Stores, Independent Small Grocers, Supermarket/Hypermarket, Online Channel), By Region, Competition, Forecast & Opportunities, 2026”, United States Yogurt Market is projected to reach more than USD7636.99 million by 2026 in the value terms. The growth of Yogurt market in the United States is propelled by factors such as increasing migrants in the country including Hispanics and Asian population, which are one of the reasons for the increasing desire for different flavors in yogurt segment such as vanilla, blueberry, peach, strawberry, coconut, cranberry, pineapple, etc. In addition, due to the increasing incidence of lactose intolerance in Americans and growing culture of veganism in the United States are other major factors driving the growth of the market. Furthermore, consumers in the United States are highly concerned about their gut health and believe in including yogurt (which is a probiotic) as a regular part of their meal. Besides, domestic, and international producers are focusing on the varieties of yogurt according to consumer preferences, which will further act as the driving force in the United States Yogurt Market in the forecast period as well.

Browse 26 Figures spread through 70 Pages and an in-depth TOC on " United States Yogurt Market”.

https://www.techsciresearch.com/report/united-states-yogurt-market/7330.html

Based on the type, United States Yogurt Market is segmented into flavored and non-flavored yogurt types. In the base year, 2020 flavored type yogurt held the largest market share in the United States Yogurt Market with the approximate 87% market share in the overall yogurt market, due to the increasing preference for different flavors in the yogurt segment. Additionally, companies operating in the yogurt market are enhancing their product offering in the flavored yogurt segment in order to attract more consumers. Major companies operating in the yogurt market in the United States include General Mills Inc., Danone, Inc, Stonyfield Farm, Inc., Chobani, LLC., FAGE USA Dairy Industry, Inc. including other domestic and international players.

Furthermore, based on the fat content, yogurt market in the United States is segmented into three segments including regular, low fat, fat-free yogurt. In the base year, 2020 regular type yogurt held the largest market share of around 60%, in the yogurt market in the United States. However, low fat and fat-free yogurt segments are expected to grow with high CAGR in the forecast period, due to the increasing adoption of these yogurt types and widening preferences of the young consumers towards low fat and fat-free yogurt, due to lifestyle changes and increasing awareness and benefits of consuming low fat and fat-free yogurt. Also, based on the form the United States Yogurt Market is segmented into conventional yogurt, set yogurt, greek yogurt, frozen yogurt, yogurt drinks and others. From all the given segments yogurt drinks segment holds the largest market share in the United States Yogurt Market due to various flavored offerd by the companies in this segment and their easy availability in supermarket shelves. The yogurt drinks segment would continue to hold the largest market share in the United States Yogurt Market in the forecast period as well.

Based on the regional segmentation United States Yogurt Market is segmented into South, West, Mid-West, North East. From all the given regions, South region holds the largest market share in the United States Yogurt Market due to its larger population and GDP and would continue to do so in the forecast period as well.

Download Sample Report @ https://www.techsciresearch.com/report/united-states-yogurt-market/7330.html

Customers can also request 10% free customization on this report.

“United States Yogurt Market due to its diversified demographics is a very attractive market, especially for the companies who are operating in the dairy business. Additionally, American consumers’ choices are varying from the rest of the world and they are open to various experiments when it comes to the taste.”, said Mr. Karan Chechi, Research Director with TechSci Research, a research based global management consulting firm.

“United States Yogurt Market, By Type (Non-Flavored, Flavored), By Fat Content, (Regular, Low Fat, Fat-Free), By Form (Conventional Yogurt, Set Yogurt, Greek Yogurt, Frozen Yogurt, Yogurt Drinks and Others), By Packaging (Pouches, Plastic Bottles, Tetra Packs and Others), By Distribution Channel (Convenience Stores, Independent Small Grocers, Supermarket/Hypermarket, Online Channel), By Region, Competition, Forecast & Opportunities, 2026” has evaluated the future growth potential of United States Yogurt Market and provides statistics and information on market structure, size, share and future growth. The report is intended to provide cutting-edge market intelligence and help decision makers to take sound investment decision. Besides, the report also identifies and analyzes the emerging trends along with essential drivers, challenges and opportunities present in the United States Yogurt Market.

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About TechSci Research

TechSci Research is a leading global market research firm publishing premium market research reports. Serving 700 global clients with more than 600 premium market research studies, TechSci Research is serving clients across 11 different industrial verticals. TechSci Research specializes in research based consulting assignments in high growth and emerging markets, leading technologies and niche applications. Our workforce of more than 100 fulltime Analysts and Consultants employing innovative research solutions and tracking global and country specific high growth markets helps TechSci clients to lead rather than follow market trends.

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#United States Yogurt Market #United States Yogurt Market Size #United States Yogurt Market Share #Yogurt Market Growth #Yogurt Market Trend #Yogurt Market Analysis

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rawchefyin · 4 years ago

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anjcolumna · 4 years ago

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Did you know that Dutch Mill Soy Secretz contains NaturEssence that offers real functional benefits? Yasss! Now the secret is out! I love these drinks and I make sure I have one beside me while working. This Japanese Rice improve long-term memory, reduce anxiety and increase relaxation. It comes in three flavors: 🌾 Japanese Rice - has GABA, Omega 3,6,9 and Vitamin B13 good for the brain 🌽 Sweet Corn - has Lutein good for the eyes and Vitamin A to keep the surface of the eyes moist 🍫 Chocolate Hazelnut - has Antioxidants good for the heart These drinks are also good for vegans. It has 0% cholesterol and 0 trans fat, lactose and gluten-free. Try these zuperior yummy soy today. 👌🏼 @dutchmillsoysecretz @brandbuzz_ph #SoySecretz #bbmommas #brandbuzzph #dutchmillsoysecretz (at Manila, Philippines) https://www.instagram.com/p/CIMbWxSFHv2/?igshid=1cggwnf1s3y2l

#soysecretz #bbmommas #brandbuzzph #dutchmillsoysecretz

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crohnsdigest · 5 years ago

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12 Foods to Avoid with IBS

A healthy diet generally consists of eating a wide variety of nutritious foods in moderation. If you have irritable bowel syndrome (IBS), you may notice your symptoms are triggered after you eat certain foods. Symptoms can vary between people, so there’s no one list of off-limit foods. But by avoiding some of the most common triggers for IBS symptoms, you may notice more regularity, fewer cramps, and less bloating. Keep reading to find out which foods could be making your IBS more uncomfortable.

1. Insoluble fiber

Fiber adds healthy bulk to the diet. Whole grains, vegetables, and fruits contain fiber. Although fiber tolerance is different for different people, insoluble fiber may cause or worsen diarrhea in some people with IBS. Focus on soluble fiber instead. Keep in mind that insoluble fiber may relieve constipation, but it can also make you feel bloated. Foods with soluble fiber include: grains, like oatmeal and barleyroot vegetables, like carrots and parsnipsfruits, like berries, mangos, oranges, and grapefruitlegumes, like peas

2. Gluten

The insoluble fiber content in whole grains may cause IBS symptoms. Certain grains can cause other problems — namely rye, wheat, and barley, which contain gluten. Gluten is a type of protein some people are allergic to. This condition is known as celiac disease. It can cause symptoms like those of diarrhea-predominant IBS. Celiac disease is an autoimmune disorder that occurs in some individuals as a reaction to the ingestion of gluten. It can cause changes in the intestinal cells resulting in poor absorption of nutrients. Some people have gluten intolerance without the immune response or changes in the intestinal cells. This is known as non-celiac gluten sensitivity. People with this condition may experience the same negative side effects and gastrointestinal symptoms of gluten ingestion as those with celiac disease. Many people with IBS are also gluten intolerant. Some studies have shown that gluten sensitivity may be involved in the development of IBS symptoms for some people, and gluten-free diets may improve these symptoms. However, everyone is different. Discovering how gluten affects IBS will be based on the individual. The good news is that more gluten-free products come onto the market every day. If you can’t do without pizza, pasta, cakes, or cookies, you can always substitute them with gluten-free options.

3. Dairy

Dairy is problematic for two reasons. First, it contains fat, which can increase diarrhea. You may need to switch to low-fat or nonfat dairy to lessen symptoms. And second, many people with IBS are lactose intolerant. If you’re lactose intolerant and have IBS, you might want to consider dairy alternatives like rice milk and soy cheese. If you need to cut out dairy completely to make your life more comfortable, consider asking your doctor if you need a calcium supplement.

4. Fried foods

French fries and other fried foods are a staple in the typical American diet. Moderation is the key with these foods. The high-fat content may be especially hard on the system for people with IBS. Frying food can actually change the chemical makeup of the food, making it more difficult to digest. Consider grilling or baking your favorite foods for a healthier option.

5. Beans and legumes

Beans are generally a great source of protein and fiber, but they can cause IBS symptoms. While beans can increase bulk in the stool to help constipation, they also increase gas, bloating, and cramps. If you’re like most people with IBS, you’ll want to add beans to your list of foods to avoid.

6. Caffeinated drinks

Some people swear by their morning coffee for digestive regularity. But like all caffeinated drinks, coffee has a stimulating effect on the intestines that can cause diarrhea. Coffee, sodas, and energy drinks that contain caffeine can be triggers for people with IBS. If you need an energy boost or pick-me-up, consider eating a small snack or going for a quick walk.

7. Processed foods

Some people don’t always put a lot of thought into what’s in the processed foods they eat. People with IBS might want to avoid these foods. Processed foods often contain additives or preservatives that might trigger IBS flare-ups. A large number of processed foods, like chips or premade frozen meals, are also often fried or high in fat. When possible, making meals yourself or buying foods that are made fresh is often a better alternative to buying processed foods.

8. Sugar-free sweeteners

Sugar-free doesn’t mean it’s good for your health — especially when it comes to IBS. These sweeteners, also known as sugar alcohols, polyols, artificial sweeteners, and sugar substitutes, are often found in sugarless candy, gum, most diet drinks, and even mouthwash. These products contain ingredients like sucralose, acesulfame potassium, and aspartame. These ingredients are hard for your body to absorbTrusted Source, especially when you have IBS. Make sure you read the ingredient labels of any sugar-free product you consume.

9. Chocolate

Chocolate bars and chocolate candy can trigger IBS because of their concentration of caffeine and their high sugar content. Some people experience constipation after eating chocolate. There are some vegan options for chocolate lovers that people with IBS often find to be more tolerable.

10. Alcohol

Alcoholic beverages are a big trigger for people with IBS because of the way the body digests alcohol. Beer is risky, to begin with, because it often contains gluten, and wines and mixed drinks usually contain sugar. Alcohol can also be dehydrating, which can affect your liver function and digestion. Limiting alcoholic beverages may help reduce symptoms related to IBS. If you have a drink, consider a gluten-free beer or a drink that’s mixed with plain seltzer and doesn’t have artificial sweeteners or added sugar.

11. Garlic and onions

Garlic and onions are great flavoring agents in your food, but they also can be difficult for your intestines to break down, which causes gas. Painful gas and cramping can result from raw garlic and onions, and even cooked versions of these foods can be triggers.

12. Broccoli and cauliflower

Broccoli and cauliflower are difficult for people to digest — which is why they are IBS triggers. When your intestine breaks these foods down it causes gas, and at times, constipation, even for people without IBS. Grating the heads of broccoli and cauliflower (also known as ricing) might make the digestive process simpler for your small intestine. But it won’t eliminate the risk of painful gas and diarrhea that IBS triggers can cause.

What to eat instead

The FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet focuses on reducing or eliminating fermentable, short-chain carbohydrates. Research suggests that high FODMAP foods are not absorbed well by the small intestine. It’s thought that they increase fluid in the bowel and create more gas, resulting in pain, gas, and diarrhea. If you choose to follow the FODMAP diet, you should restrict: lactose and dairyproducts containing high fructose corn syrupadded fibervegetables like broccoli, garlic, artichokes, and onionschickpeas and lentils Foods that you can enjoy while on a FODMAP diet include: lactose-free milk or other dairy-free alternativescheeses like feta or briefruits like kiwi, honeydew melon, cantaloupe, and strawberriesvegetables like lettuce, carrots, cucumbers, bok choy, turnips, potatoes, and eggplantproteins like tofu, chicken, beef, and fish It’s important to remember that everyone’s digestion and food triggers will be different. Some people with IBS can tolerate certain foods, while others may not. Get to know your body and learn which foods make you feel the best, and limit those that you react to. If you need extra help with your diet in relation to IBS, it’s a good idea to seek guidance from a registered dietitian. click here to read more on crohnsdigestnews Read the full article

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cosmeticnews · 5 years ago

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12 Best Hair Vitamins & Supplement for Hair Growth One of the worst hair problems that can affect anyone is hair thinning and hair loss. The predicament arises when the body does not receive enough vitamins and minerals. Regardless of the cause of hair loss be it stress, age, hormonal changes or over styling, the hair can suffer damage and start breaking or shedding. Fortunately enough, there are solutions to solving such deficiencies in the body. You can correct the hair loss problem by ingesting hair growth supplements that help by nourishing the hair from the inside to the outside. The hair is not only made stronger but also longer and thicker. But which is the best hair growth vitamin supplement to use? Different hair Vitamins vary regarding their ingredients with all of them adopting their formula. However, if you are looking for a good hair growth vitamin should contain the following supplements that include Zinc, Biotin, Niacin, Iron, Vitamin C, and Proteins. 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leangreendad22-blog · 5 years ago

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Lean Green Dad- Go Vegan! Feel Healthy and Awesome

It is said that “nothing tastes as good as vegan feels”. Well! Truly said. As we all are familiar with the fact that health is wealth and in today’s modern era it is essential to focus on health since with a busy routine we often don’t have time to maintain a healthy lifestyle. Working-class parents are unable to keep a healthy lifestyle, especially dads. But through diet, you are able to maintain a good lifestyle. By just avoiding junk food, and including a robust diet plan good health can be maintained and avoiding the risk of many health issues. Men are prone to heart risk more than women are, so a healthy and robust diet must be an important part of life.

Any dad, strong or silent, athletic or sportsman, or goofy one, all need a good and nutritious diet plan. Being vegan is the best option. Vegans tend to avoid any animal-derived products, meat, dairy, honey. Pure vegans only consume plant-based foods. A vegan diet is proved to be the best to avoid health risk, heart attack, low risk of cancer, protect bone and muscle strength. Because there are many health risks from the consumption of harmful animal fats.

A plant-based diet for kids is also different from a vegetarian diet. It’s not just eating green salad or fruits but it covers all the nutrients essential for overall well-being. From energy-giving carbohydrates to bodybuilding proteins and immunity booster vitamins and minerals and also cancer-fighting antioxidants. The diet is gluten-free and since there is no dairy product consumption so, it could be taken by lactose-intolerant persons also. Soy protein is a good example in that case. Plant-based mayo’s is used to increase taste and is a good alternative for cream. Being vegan must be a common and essential trait of every dad.

Since not every dad is a chef, so they must be looking for some plant-based meal plans to maintain a vegan diet. It’s often an issue of what to eat and whatnot, but being vegan doesn’t mean you don’t have many options left. Even, you don’t have to sacrifice taste. I just need good recipes for your knowledge. Many easy vegan meals can be cooked just in minutes. A whole plant-based food includes

· Vegetables, cooked or raw as salad and fruits. Vegetables are a good source of vitamins. (Red and green vegetables are the best source of vitamin A)

· Whole grains are rich in protein, fiber, vitamins, antioxidants and trace minerals. A diet rich in grains reduces heart risk, diabetes, obesity even cancer. Some of them are brown rice, quinoa, barley, corn, oatmeal, which are tasty and easy to cook.

· Nuts and seeds. Almonds, cashew, walnuts peanuts, pumpkin seeds, sunflower seeds used as a snack can give a powerful punch of energy. These are plenty of vitamins, minerals, and fats (healthy mono-saturated and poly-saturated plant-based fats).

· Tubers like carrots, beetroot, sweet potatoes, turnip, potatoes are rich sources of energy. It can be just boiled and ready to eat.

· Legumes and beans are good protein source can be replaced by dairy.

#plant based family #easy plant based meals #plant based diet for kids #easy vegan meals #plant based meal plans

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