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.
Oops! You can only add one Get Lean membership to your account. Stay tuned for exciting new programs over the coming months!
Wholegrain bread is bread made from flour milled using the entire grain. In contrast white bread uses only the starchy centre of the grain. The advantage of the former is that it retains all of the fibre and the many nutrients that are found in the outer layers of the grain. Research is building to show that this processing step is important as it affects how the resultant food impacts on our health. Eating more wholegrains is related to better health, including better weight control and lower risk of several chronic diseases including type 2 diabetes, heart disease and some cancers. In contrast eating too many refined grains can wreak havoc on your body systems and result in major health problems. Let's not make the mistake of lumping all these grain foods together.
Wholegrain bread is much more than a 'carb'. All bread contains a significant amount of protein with every slice providing 3-5g depending on the variety. For comparison a large egg has on average 5.5g. So when you team a couple of slices of toast with your boiled eggs for brekkie, the bread is actually providing pretty close to half the protein in the meal.
Wholegrain bread is also a significant provider of B group vitamins including folate, niacin and thiamin, and minerals including iron, zinc, magnesium, phosphorus and manganese. What is lesser known about wholegrain foods is how awesome they are for antioxidants. In many cases the antioxidant capacity is equal to that of vegies and fruits! It shouldn’t really be that surprising – grains are fellow plant foods after all.
Is bread fattening? Read more.
Grain foods, including bread, contribute more fibre to our diets than any other food. Furthermore cereal fibre seems to play a particular role in gut health. It helps to keep you regular, reduces the risk of several bowel diseases including cancer, and the emerging interest is its role in ‘feeding’ the good bacteria that live in our bowels. The enormous impact these microorganisms have on our health is only just being realised.
If you’re confused over eggs you’re not alone. Once upon a time, before we really understood how diet affects blood cholesterol levels, it made sense to limit foods high in cholesterol. Since egg yolks come under that category, the advice was to limit the number of eggs you ate. Today we know that the types of fat in your diet plays a more important role in determining your blood cholesterol profile and dietary cholesterol is far less of a factor. Even if you have high blood cholesterol, the current advice is that you can happily enjoy up to 6 eggs a week - and I can't see what more would be a problem. That’s great news as eggs are a nutritional smorgasbord!
Eggs provide very high quality protein, with a near perfect balance of the amino acids the human body needs. There’s a reason why eggs have been a body-builders’ staple for many years!
The yolk is especially rich in the B group vitamins folate, vitamin B5, vitamin B12, thiamin (B1) and riboflavin (B2). The fat is important as it also contains excellent levels of the fat-soluble vitamins A and E, and one of the few foods to provide vitamin D.
Eggs are a terrific breakfast choice. Studies have shown that people who eat eggs for breakfast are less hungry later and correspondingly eat less at lunch.
There is no truth to the rumour that cooking eggs damages nutrients; in fact the reverse is true. Egg white contains a protein called avidin and this binds to the vitamin biotin tightly making it unavailable for uptake and use by the body. When you cook the egg white this denatures avidin and the problem does not occur. Actually it would only be a problem if you were eating raw egg whites every day and didn't have significant other sources of biotin in other meals - extremely rare. It has been documented in body builders following very strict diets and eating drinks with raw eggs in them repeatedly over months. Generally though it's not something we need to worry about.
Raw eggs can of course carry E Coli or other pathogenic bacteria. Pregnant women, young children and those with compromised immune systems should play safe and avoid raw eggs.
Don't throw the yolks away! Not only do they contain most of the nutrients, they are rich in two carotenoids called lutein and zeaxanthin. These are found in high concentrations in the eye and seem to play a crucial role in eye development and ongoing eye health throughout life. Eating foods such as egg yolks that are rich in these two carotenoids reduces your risk of macular degeneration and cataracts.
Chickpeas are legumes - the dried seeds of podded plants. They are known to have been cultivated for many thousands of years in the Middle East and are eaten in many cuisines. In Italy they are known as 'ceci' and are eaten in salads and in soup. In France they are called 'pois chiches' and they stew them in stock with herbs and also add them to soup. You may also have heard of them as 'garbanzos', their Spanish name, where they are also added to meat stews - a great idea as it makes expensive meat go much farther. The largest producers of chickpeas worldwide is India, where they are known as 'Bengal gram'.
You probably know them best in the Middle Eastern dish hummus, where the chickpeas are blended with tahini, garlic and lemon. Hummus is so much better homemade and if you have a food processor or blender it takes only a couple of minutes. You can of course buy it ready-made, and then I always read the ingredients list to look for the one with only the ingredients I use at home with no undesirable additives. Use hummus in sandwiches and wraps as your Dr Joanna Plate Good Fat (the fat comes mostly from the tahini), as a dip with carrot and celery sticks, and in many Middle Eastern style dishes. It's really good with chicken.
Nutritionally chickpeas are pretty fantastic. They are a good source of plant protein with every half cup providing 6g, and all of the essential amino acids are present in good quantities. This makes chickpeas a smart addition to vegetarian and vegan diets, but I encourage meat-eaters to reduce their reliance on animal foods and include more plant sources of protein in their diets too.
Chickpeas are full of fibre with a half cup providing 4g, and they'll also give you 13g of slow-release carbs - chickpeas have a very low GI. This mix of protein, fibre and low GI carbs makes them a smart choice to help control your appetite and blood glucose levels.
Although I've classified them in the Dr Joanna Plate as a protein choice, they can also count as your smart carb. Count them as your protein in vegetarian meals, and for meat and fish-eaters they're a terrific choice as your low GI carb.
Chickpeas are also rich in many micronutrients. A half cup provides 14% of your recommended intake for folate - essential across your lifetime in protecting against DNA damage that ultimately causes aging. You'll also get 8% of your magnesium, 11% of your zinc and 9% of your iron for pre-menopausal women, 20% for men and post-menopausal women. If you don't eat meat, add a good source of vitamin C to the meal to help you absorb more of this plant iron.
You can buy your chickpeas dried or ready-to-eat in a can. Nothing is wrong with using the latter for convenience, and it probably means you will eat more chickpeas. I do look for brands that do not have plastic linings on their cans - but I have only seen one brand with this labelled externally. Trial and error is the only way to find out. If you do fancy cooking them yourself, soak the chickpeas in water overnight. Discard the soaking water and then put them in a large pan with fresh water. Bring to the boil, lower the heat so they are only gently simmering and cook for a couple of hours until tender.
Garlic stands out as having particularly potent anti-cancer effects. It has high levels of allicin and other sulphur compounds that are thought to be responsible. Garlic is also anti-bacterial, it can block the formation of carcinogenic substances, can enhance the repair of DNA in cells around the body and can assist in killing off rogue cells that may progress to cancer. The World Health Organisation recommends we eat a clove of garlic a day for general health.
High heat, prolonged storage and exposure to light are known to affect the levels and form of the potentially beneficial substances in garlic. But on the other hand raw garlic disagrees with many people. You might find that raw garlic repeats on you and garlic breath is not so desirable! Or you may find it causes heartburn or indigestion. Since there are many studies showing a benefit of cooked and raw garlic, as well as other cooked allium vegetables, there is clearly still a benefit from enjoying them in this way. What you might like to do is rather than frying your garlic at the start of the dish, try adding it a little later to the pan to reduce the heat exposure.
Garlic can help to improve your blood cholesterol profile by raising HDL-chol by 10-15% and reducing LDL-chol by 10-20%. These studies used garlic supplements of between 600 and 1200mg a day. Unless you're prepared to munch on raw garlic cloves every day, a supplement is probably the way to go to hit these levels!
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