How Much Vitamin B12 Is In This – Easy Healthy Vegetarians

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Eating smart is your key to a successful healthy vegetarian diet.  It can be tricky when you get down to a vegan diet but have you ever wondered if you are meeting your daily requirements for vitamin B12? 

Can you guess how much vitamin B12 there is in the bowl of vegetables above?

Anyone following a vegan diet will benefit from a B12 supplement or drinks enriched in this B vitamin.  This is because plant foods contain minimal amounts or practically no vitamin B12.  Animal foods and fortified products are the predominant sources for this vitamin.

Inadequate intake or malabsorption of food cobalamin whereby vitamin B12 cannot be dissociated from its carrier proteins can lead to increased risk of pernicious anaemia.  However, deficiency is only likely in strict vegans or in older adults with reduced absorption.

Do you know your requirements?

The UK Department of Health recommends 1.2-1.5μg/day of dietary vitamin B12 for adults.  This is the RNI or dietary reference nutrient intake that is deemed safe for at least 97% of the general population. 

But what is B12?

Vitamin B12 contributes to the optimal function of the human nervous system through their role as cofactors in numerous catalytic reactions in the human body.  The best sources of these foods are meat, fish and dairy products.

For vegans out there, your beacon of hope is fortified foods such as breakfast cereals.  So to answer your question above – there is practically no vitamin B12 in that bowl of sweet potato and capsicum.

YOUR ACTION PLAN

Vegetarians who eat fish

 A sandwich filled with tuna, sardines or herring will contain at least 3.7 – 18μg depending on portion sizes.  If your requirements as a female are 1.2 μg/day, then you can see that meeting your vitamin B12 dietary requirements are effortless.  Fish fingers contain a smaller amount of vitamin B12, but chances are that if you eat fish, then you probably also include dairy on your vegetarian diet.

Vegetarians who eat dairy

A glass of milk contains approximately 1.9μg of vitamin B12.  A 30g portion of cheese consists of at least 0.7μg.  This illustrates that after a few tweaks to your diet, it is incredibly easy to meet your requirements for this vitamin.

If you are following a strict vegan diet or also need to follow a milk free diet as part of your vegetarian diet, then no problem.  Simply choose fortified rice or soy milks and you will find that a 200ml glass will contain around 0.8μg.  Soy yoghurts are also another useful way of increasing intake.

Here is an example of how you can tweak your diet to increase vitamin B12 intake.

Typical diet

Breakfast

Toast with margarine and jam

Black tea to drink

Lunch

Salad sandwich or salad with nuts

Fruit

Supper

Roasted vegetables with potato and herbs

Vitamin B12 friendly meal plan

Breakfast

Special K or instant oats and vitamin B12 fortified soy milk (250ml)

Cup of tea with fortified milk free milk

Lunch

As above but consider including a soy yoghurt that is B12 fortified or a soy milkshake (200ml)

Supper

As above but consider making a pesto sauce by adding fortified rice milk or yoghurt

How do you try to meet your vitamin B12 requirements?  Do comment below, I love hearing from you!

Please feel free to SHARE with a TWEET or a LIKE on facebook.  Thank you very much.

Superfood Cinnamon’s Power – A Spicy Story

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Image from Google

Cinnamon is one of the oldest spices around.  Is there no end to its spicy story?  Its health benefits range from alleviating colds to symptoms of arthritis.  Mother Nature is truly wonderful for inventing this amazing spice.  It’s rich, sweet and pungent aroma is alluring in a morning mug of coffee or sprinkled over sticky buns freshly baked out of an oven.

It doesn’t just taste good either.  A recent article in Diabetic Medicine this month investigated the efficacy and safety of ‘true’ cinnamon or ‘Cinnamomum zeylancium’ in Diabetes. 

Cinnamon has been shown to inhibit gluconeogenesis; a process whereby your body makes glucose from non carbohydrate sources such as proteins and fats.  In diabetes, cinnamon may stimulate insulin release and enhance insulin receptor activity.  Animal studies have also reported increased HDL cholesterol (protective cholesterol) and higher circulating insulin levels.

A review in Clinical Nutrition in May this year confirmed that the positive effects of cinnamon in relation to glycaemic control in individuals with type 2 diabetes mellitus ‘looked promising’.

More interesting facts on cinnamon

True cinnamon is native to Sri Lanka but is also grown in India and other parts of South East Asia. 

If you get your hands on cinnamon from the Cinnamomum zeylanicum tree this is considered gold and is easier to grind into a powder.  It also has a light sweet flavour.

The supermarket brand versions of cinnamon are a darker bark and thick instead of being ‘layered’.  This is sourced from the Cinnamomum cassia tree. 

Interestingly, cinnamon may play a positive role in cancer.  Eugenol is a compound that has antioxidant properties.  It is found in cinnamon and in other aromatic plants like basil, nutmeg and bay leaves. 

Eugenol has been documented to induce ‘apoptosis’ or programmed cell death in cancerous cells such as melanoma, skin tumours, osteosarcoma, leukemia, gastric and mast cells. 

How to get your daily dose of cinnamon

Try grinding cinnamon sticks and then sprinkle this cinnamon powder instead of chocolate into your morning mug of coffee.


A cup of cinnamon tea perhaps for a spicy change?

Try ¼ teaspoon of cinnamon alongside dried fruit in your breakfast cereal for stable blood sugars (we hope anyway).

Add 1/2 teaspoon of ground cinnamon into banana bread or other baking.  It does go wonderful with an apple pie.

What about adding ¼ teaspoon of cinnamon on rice pudding or an alternative sweet dessert?

Have you ever tried adding cinnamon sugar to a delicious bowl of fruit salad?

Cinnamon is wonderful in a curry, see my Chicken Curry Recipe.

It is also great in a breakfast smoothie when mixed in with honey.


Cinnamon toast is another spicy yet tasty start to your day, delicious.

Why not make your own anti-aging face mask by blending yoghurt, honey and cinnamon for a soothing and luxurious spa experience in your own home?

 Does any one have other ideas for sneaking in cinnamon?  Do share, I love hearing from you!

Superfoods & Dark Chocolate – Discoveries That May Change The Way You Eat

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Dark chocolate.  Two words that are laced with controversy and equally with possibility.  Scientific research boasts the advantages of superfoods but which claims are true and which are not?

In this series of superfoods we will start our discussion with a much loved food – dark chocolate.  My heart unquestionably beats in joy when there is dark chocolate on the menu.  Its rich glossy smoothness is definitely satisfying and very rewarding.

I am sure that you are familiar with the proposed health benefits of dark chocolate.  I may not necessarily use the term ‘superfoods’ for chocolate as it can just as easily be argued that all fruit and vegetables must also be superfoods.  But in matters of the heart, dark chocolate may play a protective role.

The recent Australian study featured in the British Medical Journal promoted dark chocolate, which are derived from cocoa beans and rich in polyphenols, such as flavonoids. 

You will be clapping your hands in joy to discover that eating 100g of dark chocolate daily for 10 years may reduce your risk of cardiovascular events (if you have been diagnosed with hypertension).  The study also revealed positive effects on cholesterol levels, whereby eating dark chocolate daily may reduce your low density cholesterol (LDL), which is commonly known as the ‘bad’ cholesterol.

How does dark chocolate lower blood pressure and LDL cholesterol?

The exact mechanisms are unknown but the authors speculate that flavonoids in cocoa may exhibit antihypertensive, anti-inflammatory, antithrombotic and metabolic effects which may all contribute to their protective effect.

However, there was no significant change in total cholesterol or HDL cholesterol (high density cholesterol).  HDL cholesterol is also commonly referred to as the ‘good’ cholesterol.

The effects of dark chocolate on blood pressure and LDL cholesterol so far appear to be beneficial, but remember that these effects are not as profound as blood pressure lowering medications.  

A combination of dietary modification, exercise and weight loss may even exceed the beneficial effects speculated from eating dark chocolate alone.  The authors did not comment on the dietary patterns of the participants.

The study predicted that eating dark chocolate daily reduced cardiovascular events by 85 per 10 000 over 10 years, but this was predicted by using a mathematical model.

Food for thought

The average waist circumference of study participants was around 100cm.  Participants were overweight, with a body mass index of 29.9.

Dark chocolate contains sugar.  Eating 100g per day, the equivalent of two chocolate bars will contribute to your overall caloric intake, risking weight gain.  However as the authors commented, dark chocolate may increase satiety and mood.  You are bound to feel satisfied after this feast and therefore more likely to reduce or replace calorific snacks such as crisps or biscuits with the heart loving dark chocolate.  Well your waistline certainly hopes so anyway!

Purple Summary

I was disappointed that the authors did not comment on the percentage of cocoa solids within the dark chocolate for consumption by the study participants.  The authors concluded that there may be a role for dark chocolate in reducing cardiovascular events but these results may not be as amazing as you think, as the results are based on a predictive mathematical model only.  


Always consider your overall diet reflecting on regular fruit and vegetable intake, other sources of flavonoids, the total fat content of your diet and the amount of saturated fat, exercise habits and stress management techniques.


On a positive note, why not try pure cocoa powder which is also rich in flavonoids without the added calories. Avoid instant cocoa powder as this is processed without the gift of our heart loving flavonoids.


Lovely readers, I'd love to read your comments on this study and dark chocolate.  What do you think?

Aloe Vera Shots – A Fun Step Towards Anti-Aging?

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One of my dear readers requested information on aloe vera supplements.  I personally have never tried it and certainly not for the purpose of maintaining youthful exuberance.  And yet I was very intrigued.  So I promptly jumped online very excitedly, to see what my literature review was going to hit me with today..

And voila.  Aloe vera shots are going to be my drink of the moment.  Packed with vitamins C, B and a bit of A, this enriched drink appears to have improved the visible signs of facial wrinkles in this delightful Korean study. 

The authors suggested that aloe may increase oxygen access by tissues or possibly stimulate fibroblast activity and collagen proliferation.  If this sounds a bit like mumbo jumbo, then all you need to know is that aloe gels may just about improve your facial wrinkles and skin elasticity.

More good news is that aloe vera may help with constipation, osteoarthritis, bowel diseases such as ulcerative colitis and even in depression.

If it does nothing for you, at best you might try something new without it costing an arm or a leg.  So perhaps we should pair this darling plant with other vitamin packed fruits for an antioxidant packed breakfast smoothie drink.  Aloe may have been yesterday’s celebrity, but with the promise of summer round the corner (any day now), we might as well get started on looking our very best.

I am thinking bananas, berries, mangoes and an aloe vera shot to go with.  Now if only I knew what aloe vera tasted like?




You can also view this article online on Anti-Aging Forum.

Paleolithic Diet & CrossFit - A Bodybuilder's Winning Combo?

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I admit it – I was full of contempt when Joseph Hoang talked to me about the paleolithic diet experience.  You may also know this diet as the ‘caveman diet’.  I believe it’s taken the world by storm, but seriously; to me - it really is just another low carb and low energy diet..

Yet I’ve met Joe who swears by the diet.  Joe is 31 and is an IT consultant.  He is dedicated to his exercise regime of crossFit workouts and has successfully lost around 18kg since commencing the paleo diet.

How did you hear about the diet?

‘I hit a time in my life when I thought to myself, I need to do something about my body.  I want to look good.  My diet was unhealthy and I ate a lot of rubbish.  Takeaway meals such as Chinese, Lebanese or Indian used to be my usual dinners whilst cheesy crackers and chocolate biscuits were my staple snacks.' 

'I decided to exercise and I joined the gym.  I gave up smoking.  I got introduced to crossFit training and my coach in Australia at the time suggested that I give the paleo diet a go.'

 Your first impressions on the paleo diet

‘Being of Asian background I was worried about the restrictions such as rice, potato and milk.  I gradually took the approach by cutting out one food at a time.  I first cut out all refined sugars so out went the chocolate biscuits.’

‘By this stage I had reached 82kg and I thought it was all muscle.  I was gaining weight but I didn’t worry as I knew that muscle weighed heavier than fat.  I really thought it was all muscle.  Boy did I need a wake up call!’

  

'I commenced the diet in December 2010.  It took me 3 months to lose the weight.  I dropped down to 64kg which is a 22% body weight loss.  My waist used to be 35cm and I reduced this to 28cm.  I am a small guy so these measurements are better suited for me.’

Give me a quick example of what you used to eat like before your dramatic weight loss

Breakfast

‘Hangover food’ like bacon and eggs, a large bread roll with BBQ sauce and mushrooms

Snacks

A whole box of cheesy & salty crackers called ‘Shapes’.  I would then start on a packet of ‘Tim Tams’ (chocolate biscuits in Australia).

I would also drink three mochaccinos with whole milk and during the weekends I would drink a 1 litre bottle of fizzy drink per day.

Dinner

A large meal based on meat, rice, bread, potato and veggies.  Often take-aways.

‘At my fattest I was working full-time so I really didn’t have time for exercise.  I was also a smoker so I didn’t have the energy or even the lungs to run!  I was only able to run 200 metres without stopping.  Enough was enough so I quit smoking in 2009.'

What changes did you make first?

‘I joined crossFit, started exercising and cut out the biscuits.  As a result, I lost around 5kg but it was a struggle to lose more.  I had a huge appetite after exercise and really struggled to shift the weight.  I hovered around the high 70s for about a year.  By this stage I was running and swimming.  I even completed two marathons that year but still struggled to shed the extra body fat.  During this time, a friend at work recommended that I cut out carbs from my evening meal.  I tried it and this helped me lose a little bit more body fat.’

‘I then cut out some of my high fat snacks and replaced it with berries, apples, cherry tomatoes and nuts.  For lunch, instead of large sandwiches I chose large chicken salads.  For dinner, I ate roast chicken with steamed vegetables.  Once a week I’d treat myself to my favourite foods such as noodles or absolutely anything I wanted.’

What happened when you transitioned onto the caveman diet?

‘I cut out all of my high fat snacks and ate only fruit or nuts.  I also got inspiration from John Stone Fitness who took photos of his weight loss every day for an entire year.  My photos above are my weekly progress over 3 months.

Was there anything that you could eat on the paleo diet?

‘I did my own version of the diet.  This is how I ate.'

Breakfast

Coffee and 2 x hard boiled eggs

Snacks

Almonds and macadamia nuts.  If I felt naughty I ate cashew nuts, but always plain, never roasted.  I ate these in unlimited quantities, but you get so sick of eating them.  After about 20 nuts you can’t face eating another.  It kept me full until lunch.

Lunch

I ate the same lunch every day!  A small can of flavoured chicken or tuna.  Or fresh roasted chicken with lettuce, tomato and tabbouleh which was based on tomatoes, onions, garlic and parsley prepared with olive oil.

‘I never felt hungry as I always snacked on berries and nuts.’

Dinner

Roast or grilled meat with vegetables such as broccoli or bok choy to name a few.  Potato and sweet corn were not allowed on the diet but I did eat avocado as this was highly recommended.

Dessert

Cup of tea with berries

‘This was the hardest three months of my life but the feeling I had afterwards was amazing.  My stomach felt tight like I had abs all the time.  I felt surreal.  I was eating such an unhealthy diet previously that I didn’t know what being healthy felt like.  This felt amazing!’ 

What was the hardest about the diet?

‘The first two weeks was the hardest as I had a huge energy crash.  I was highly irritable and was sleeping at my desk by 3pm.  My shirt would be untucked and my tie swung behind me the wrong way around.  I also had to cut out yoghurt and milk which I really loved.'

Did you take any multi-vitamins or any other supplements?

‘I took a multivitamin tablet a day.  The diet said that you didn’t need calcium from dairy alone, greens were sufficient.  I don’t recall the diet recommending a calcium supplement and I am not sure if the multivitamin tablet contained calcium.  The diet did not recommend additional supplements but I felt that I needed a vitamin tablet.’

How are you maintaining your weight loss?

‘I maintained the diet but re-introduced carbs.  I eat carbs only in the form of sweet potatoes as it's a low GI food.  I was not keen on pasta and rice as I always noticed that I felt sleepy after eating these.  If I was out with friends and I ate rice, particularly Jasmine rice, then I would be the first to be asleep at the dinner table!  I still have a cheat meal once a week where I still choose to eat rice, pasta and other favourite foods.'

What’s your diet like now?

Breakfast

1 x sweet potato with tuna, chicken or hard boiled egg

Lunch

Avocado and chicken salad with salad greens, tomatoes and another sweet potato

‘I continue to snack on fruit and nuts all day.’

                                                                                         

Dinner

Similar to lunch

‘I eat dinner quite late as I train after work for almost three hours.  Sometimes I feel a little faint during training and hence why I introduced carbs back into my breakfast and lunch.' 

Your last words before we bid you farewell?

‘It was the best thing I did.  At first it was one of the hardest 2 weeks during the crash, but then it all came together.  The satisfaction of securing tight abs made it totally worthwhile!   I’ve made it to the top 30 for crossFit and I have also made it on TV last week.  If you'd like to watch the clip where I am exercising then check out this video on 'The Box UK' on Ramp Training

  

The purple impression

Thank you so much Joe for sharing your inspiring story with us today.  The positive changes for Joe are that he stopped smoking and he is exercising successfully at a competitive level considering that he never exercised previously.  He is also eating fruit and vegetables which are a valuable source of vitamins, minerals and anti-oxidants.  


I have recommended that Joe introduces carbs pre-exercise in the form of smoothies, fruit and yoghurt or in another format that is easy to digest and is acceptable for him.  This could help improve performance and avoid the ‘dives in energy’ that he has experienced previously.   


As he trains for up to 2-3 hours per each exercise session, he may benefit from a sports drink during training to replace electrolytes and provide additional energy.

The diet over a short period of time has clearly been helpful in reaching Joe's weight loss goals.  Joe was insightful and was able to recognise when he needed to increase his energy intake through carbohydrates to meet the high demands of his exercise routine.  


I still feel that Joe can reach peak performance if he increased his intake of carbohydrates pre and post training.  


What do you think?  

Beer, Butter & Chocolate: The Unexpected Threesome For A Six Pack?

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As promised, an article for Andrew on ‘how to get a six pack on a beer, butter and chocolate diet’.  Isolated case of fearless eating you say?  You may be right, but before you think entirely impossible, apply the principles of moderation and almost anything can be possible.

Right now, my assumption is that Andrew is regularly sweating it out on a treadmill and completing high volumes of planks, plank walks, toe touches, modified side planks, full extensions, v-ups, suitcases and your old fashioned crunches.

Let’s face it; women aren’t the only ones watching their figures these days.  I blame celebrities again (naturally), but with the high publicising of Barbie figures, it’s not surprising that all are feeling the pressure to look good.  If you are serious about ‘feeling good in your skin’, in addition to exercising regularly, a fitness regime that incorporates a healthy, balanced diet can be the winning combo to a lean and beautiful body.

A Scraping Of Butter

The bad news is - if you must have butter, be warned that this is full of saturated fats.  Eat this liberally and expect your doctor to grimace over your high total cholesterol levels and your risk of heart disease.  Team this with regular takeaways, deep fried foods, baking and other high fat products and you are well on your way to an early grave. 

If your heart is ready to acquiesce, then choose margarine.  Based on vegetable oils, this is the safe option.  Rich in poly and mono unsaturated fats, they work hard to combat the damaging effects of saturated fats.  

But before you rush ahead to slap on the margarine, remember that how much fat you eat is equally important, regardless of type.  

If your weight is in the healthy range, chances are that you are already eating ample fats.  A switch from butter to vegetable oils may be all that is necessary to change the ratio of saturated to unsaturated fats.

Breakfast – don’t skip it

Butter addicts, don’t fear.  Reduce your takeaways, cakes, biscuits and deep fried foods and trade it for a scraping of butter.  Then have it with breakfast.  Breakfast is the most important meal of the day.  A recent article published in the American Journal of Clinical Nutrition in March this year, indicated that men who skipped breakfast were more likely to develop type 2 diabetes.  

A study by Antonogeorgos et al, in Paediatric Obesity, also showed that children who ate breakfast daily were more likely to prevent overweight and obesity.  It should really come as no surprise that eating breakfast will decrease the temptation to over-indulge in high fat & sugary foods later.

If you plan to use your quota of butter for a fry up, then think again.  An interesting article published in ‘Nutrition Research and Practice’, in February 2012, compared Korean and Western diets.  Those who chose ‘potatoes, fruit and nuts’ at breakfast, showed lower risks of high blood pressure and blood glucose levels, when compared with adults who chose ‘eggs, breads and processed meat.’ 

These are just some of the latest findings from around the world.  As it turns out; you can be slimmer and healthier simply by eating breakfast.  Team your breakfast with smart food choices and you’ll also help protect your heart and risk of diabetes.  What’s more, if the thin scraping of butter on your toast encourages you to eat breakfast, then this could be the saviour from a monster munch attack later in the day.

Breakfast suggestions 

• cereal with reduced fat milk 
• high fibre bread with a scraping of butter (or margarine) or other spreads.  
• another delicious breakfast selection is fruit salad with yoghurt. 

Lunching?

Base the rest of your meals around carbohydrates, protein, fruit and vegetables.  Sandwiches packed with salads or soups and pasta salads bursting with coloured vegetables will help you meet your target of five fruit and vegetables a day.  Choose no bigger than a palm sized portion of meat, chicken or fish per day.  Don’t forget that lentils, beans and chick peas are a great alternative source of protein.

Combat Chocolate Cravings

After your gym work-out, why not treat yourself to a glass of low fat chocolate milk?  What a clever way of replacing muscle glycogen stores after exercise.  If you don’t do this, you run the risk of post work-out dives in blood sugar levels (and thus the danger of raging chocolate cravings). 

In addition to restoring the much needed carbohydrates, you’ll find that you’ve just satisfied your sweet tooth and potentially prevented a major pig out.  Have this drink immediately after a work-out (ideally within 30 minutes) for maximal absorption and replacement of glycogen stores.  Eat your evening meal as soon as you can.

What About Beer?

How could I forget!  After your hard work of healthy eating and commitment to exercise, I think you’ve earned yourself a can of beer this weekend! 

If you decide to give the can a miss, I found Delia's braised steak and mushroom recipe online which could also be prepared with beer.  Just go easy on the butter!

Enjoy!


Please comment below, I really love and read all of your comments!

Breakfast Attack: How To Screen Your Cereal

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Do you ever feel bewildered by the number of breakfast cereals available on the supermarket shelves today?

If you have applied my screening tool for decoding nutrition panels (refer to article 'Be shopping savvy' for more info), then you may have noticed that very few breakfast cereals actually meet the golden criteria of <15g/100g sugar, <10g/100g fat and >5g/100g fibre.

Breakfast cereals are tricky as you want to consider the actual source of the fat and sugar.  If you find a cereal that receives your stamp of approval for fats and fibre, but not for sugar (contains >15g/100g), then I suggest that you look closely at the ingredient list.  

There are many reasons why breakfast cereals fail in this area and it's purely due to the added sugars.  Don't forget that any honey or syrups that are added to the cereal will also contribute to the total sugar content of the cereal.  If your favourite cereal is low in fat but high in sugar, think about where these sugars are coming from.  Is there dried fruit in this cereal?  Is fruit listed as one of the top three ingredients or is it sugar, honey and syrups?

Sugar added to cereal is not the same as sugar from dried fruit

For example, let's have a look at Alpen High Fruit cereal.  

This is a perfect example of a low fat, high fibre cereal with a high sugar content.  The good news is that the majority of sugars are sultanas, raisins and dried apple pieces.  There's further dried fruit in the form of blackcurrants and cranberries.  Sounds delicious.  As a rule, dried fruit contributing to the total sugar content of the cereal is not the same as added regular sugar.  


Fruit provide dietary fibre and are also a source of essential vitamins and minerals.  The verdict?  I am not complaining.  If you are a fan of muesli type breakfast cereals, then dig in (after you've applied the screening tool ofcourse)!

If you want a cereal without the extra fruit then have a look at Alpen Original.   This particular cereal is also low in fat and receives the tick for fibre.  Did you notice that the sugar content is lower at 23% compared to 30% from the High Fruit range?  Did your beady eye also notice that Alpen Original has ordinary sugar added as their fourth ingredient?  Think of the Alpen High Fruit as the cereal that's full to the brim with dried fruit, whilst Alpen Original has clearly needed a boost in flavour with a bit of regular sugar.

Ladies it's your breakfast, pick the one that tickles your taste buds.  Personally, I prefer waking up to a small bowl of Scottish Jumbo Oats, stocked by Waitrose.  It has a whopping 10.8g/100g of dietary fibre and is just right with a dash of skimmed milk and a teaspoon of brown sugar or dried fruit.  It's the perfect breakfast made easy.  More importantly, I am in control of how much sugar gets added every morning, not the manufacturer.

Enjoy the last day of your Easter holidays! Don't forget your breakfast tomorrow.


Please comment below, I really love and read all of your comments!