The security code is a three-digit number on the back of your credit card, immediately following your main card number.
The security code is a four-digit number located on the front of your credit card, to the right above your main credit card number.
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Bananas are a pretty fantastic natural snack, served up in it's own biodegradable packaging. If you've been avoiding them because you're scared to eat carbs, then it's time to reevaluate the humble banana. It has a whole load more to offer you than a commercial, highly processed high protein bar!
A medium banana provides about a third of vitamin C, 13% of your potassium, 12% of your magnesium, 10% of your riboflavin and 10% of your folate for the day - all for only 350kJ. The carbs are not in fact much higher than many other fruits, with a medium sized fruit providing ~18g. Furthermore those carbs are slowly absorbed as the GI of bananas is 52 (low GI is 55 or less). This is what makes them such a popular snack with athletes.
Freeze ripe bananas, removing the skin and stringy parts first, to use in smoothies or in your Yonanas machine.
When bananas are still firm and slightly green, they are high in resistant starch. This is starch that resists digestion by us, and so acts like fibre, entering the colon where it is preferentially fermented by the 'good' bacteria present. This helps to promote their growth and push out the 'bad' bacterial groups. A healthy gut flora improves our immune system, can help improve blood cholesterol profiles, has an effect on our brain health and may even influence our body composition.
Blueberries are without doubt one of my favourite foods. I have them almost every day during the warmer months - either on my muesli for breakfast, with natural yoghurt and nuts for an afternoon snack, or I eat them straight up from the punnet. During winter the price for fresh berries spikes, so that's when I switch to using frozen. These are just as good nutritionally as they are snap frozen on the day of picking so the nutrients are well preserved - in fact vitamin C levels may be higher than fresh!
They are pretty much impossible to overeat since they are low in kilojoules with only 115kJ per 1/2 punnet (60g), but are packed with phytonutrients (antioxidants and other beneficial plant chemicals) that boost our health.
The glycaemic index of blueberries is irrelevant since the level of carbohydrate is pretty low. A half punnet has only 6g, with a pretty even split of glucose and fructose. This makes them suitable for those on low FODMAP diets for management of irritable bowel syndrome. You'll also get a gram of fibre in that same serving.
They are rich in vitamin C - that half punnet of blueberries gives you 24% of your recommended daily amount. They are also great sources of vitamin K - essential for healthy blood clotting - and manganese - required for blood glucose control, healthy skin and bones, and is part of an antioxidant enzyme in the body so plays a role in protecting cells from free radical damage.
The fabulous purple-blue colour of blueberries comes from wealth of antioxidants present, primarily anthocyanins, a sub-group of flavonoids. These compounds have been shown in scientific studies to help protect our heart and blood vessels, protect blood components such as LDL-cholesterol from oxidative damage (it is damaged LDL that is taken up into plagues lining blood vessels resulting in atherosclerosis), reduce age-related oxidative damage so we look and feel younger, and they have an anti-inflammatory effect in the body.
Blueberries seem to also have an impact on our brain health, with several studies showing beneficial effects on reducing cognitive decline with age, and improving memory.
Although people are often divided on whether milk is healthy, really it comes down to your own body. We can certainly live without milk, but for most of us milk offers a good package of quality protein, calcium, and several other nutrients. It’s a great choice after your gym session as it can help your muscles recover.
In choosing whether you buy low or full fat milk, here are the facts. Full fat milk is more energy dense - it has about double the kilojoules of skim milk with a cup providing 730kJ compared to 370kJ in skim. In the low fat era of the last few decades, skim milk was always recommended for this reason, and the fact that full fat milk has a high level of saturated fats. However more recently the association between saturated fats and heart disease have been questionned. When we look just at the dairy research, it seems that when dairy is consumed as milk, cheese or yoghurt, where lots of protein and calcium is also present, the saturated fats do not have a detrimental effect on blood cholestero levels. Neither is full fat dairy consumption associated with being overweight - in fact the contrary, research shows that all dairy can actually help you to lose weight as part of kilojoule conttrolled diet. There may be components of the fatty part of milk that has benefit (e.g. CLA) or it may be that when you eat the full fat version it's more filling and so you eat less of other things.
Personally I don't like full cream milk - although strawberries and cream is pretty fabulous - and I much prefer skim milk. I'd rather get my kilojoules and my fat elsewhere. To me skim milk is literally just the creamy layer skimmed from the top of the milk. It's not a food that has been manipulated and processed to be low fat, usually with undeisrable additives to make the product palatable. Those I don't recommend. Ultimately it's up to you to choose which you prefer. My advice is simply that in the absence of an allergy or intolerance, there is much nutrition to be gained from milk and why would we not consume it.
Milk is rich in quality protein, one of the best sources of calcium, and is a good source of phosphorus, riboflavin, pantothenic acid and vitamin B12. Full fat milk is one of the few dietary sources of vitamin D and provides a small amount of preformed vitamin A.
If you get a tummy ache and find yourself running to the loo after too much milk, you may be lactose intolerant. This is a genetic trait. If your family comes from an area in the world where milk has been consumed for thousands of years, you will more than likely continue to produce the enzyme that breaks down milk lactose and you won’t have this problem. If you are lactose intolerant, you can buy lactose-free milk that has the lactose already broken down for you.
You could also have an allergy or intolerance to the proteins in milk. In this case my suggestion is to try A2 milk. The A2 refers to one of the proteins found in milk and this is the original type that was present in milk when we first started consuming it thousands of years ago. Somewhere along the line a natural mutation in the cows caused a change and this protein changed to A1, such that regular milks these days all contain a mixture of A1 and A2. Why does this matter? Well evidence is emerging to suggest that A1 may be a problem to some people. We still need much more research to fully understand what is going on, but meantime if you’re avoiding milk because it doesn’t agree with you, it might be worth giving A2 a go.
Compared to other common nuts, cashews (along with pine nuts) top the charts for iron and zinc. Try consuming with a vitamin-C rich piece of fruit to optimise iron intake, especially if you are a vegetarian.
Cashews also provide some protein, with a 30g handful supplying about 5g. Of the total energy in cashews, 75% comes from fat, 12% comes from protein and 12% comes from carbohydrates.
Although fat-rich, cashews are full of exactly the good fats we want in our diets. 63% of the fat present is monounsaturated fats, 15% is polyunsaturated fats, and 17% is saturated fats. Monounsaturated fats are a cornerstone of the healthy Mediterranean dietary pattern, and a high intake of these fats is associated with a lower risk of heart disease and less fat around the middle.
Cashews are rich in magnesium with a handful delivering you about 20% of your RDI. Magnesium is an increasingly popular supplement, but it's not all that difficult to up your dietary intake for greater benefit. Adding a handful of nuts a day is a good start!
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