Eat Thai to Stay Healthy and Keep Slim

By Julie B Brown 

People often ask me why so many Thais remain thin despite our very obvious passion for food. In fact, this used to puzzle me, too, until I started researching and writing my books on Thai cooking. The answer is now clear: it's the ingredients, it's the preparation, it's the way we cook, and it's the way we eat. Let me explain!

First, I must warn you that my remarks are all about traditional Thai cooking, with just a few minor variations to accommodate Western taste. I am not referring to any of the current fads that you'll currently find in Bangkok, where thin teenagers are turning into plump adults on a diet of hamburgers, Cola and Krispy Kreme doughnuts. Yes, obesity is becoming more prevalent in Thailand, but it's mainly because the lifestyle has become more westernised. Fortunately, the majority retain their figures by eating traditional foods.

It's the ingredients: In Thailand we're fortunate to have a huge variety of fruit and vegetables. This means we can buy them fresh, rather than eating, say, peaches or pears preserved in syrup. We also like to choose ingredients carefully - and this often means walking around the street markets to find the best mangoes, durian, or coconuts. If you walk a mile to buy fruit, that will help to keep you slim!

The main energy source, the staple of the Thai diet is rice, which "bulks up" during cooking and so tends to be less dense, and less fattening than potatoes. Thai diners are more likely to fill up with leafy vegetables and other side dishes, rather than eating vast quantities of rice.

We make everything palatable by adding fresh herbs, including coriander, basil, lemongrass and chillies.

Most important of all, we love seafood. Fish should be part of everyone's diet, at least once a week, but do make sure you choose a sustainable species. Oily fish is the best source of Omega-3 polyunsaturated fatty acids which all experts say are vital for normal metabolism.

In my various books I've listed the health benefits of just about all typical Thai ingredients. Here are three examples:

* Ginger, one of the most popular Thai ingredients, is well-known as a digestive aid. 

* Water chestnuts contain no fat whatsoever and very few calories. 

* The white meat of chicken is lower in calories, lower in fat and higher in protein than dark meat.

So how about using all the above ingredients to make Chicken with Water Chestnuts and Ginger? You can find this recipe, which also includes dried black fungus, in my e-book Ginger & Galangal Secrets (from ThaiFoodSecrets.com).

It's the preparation: Because we like to chop and slice most of the ingredients, Thai food takes quite a lot of preparation. But this, too, has health benefits. Instead of serving half-chickens or large steaks of beef we serve finely-sliced meat in bite-sized pieces which can be savoured individually. Only fish are frequently served whole, often as a communal dish from which each diner takes small helpings.

It's the way we cook: Long on preparation, but quick to cook: that's the traditional way of food in Thailand. In all my books I emphasize the importance of pan-frying rather than deep-frying, whenever possible. In stir-frying, using a wok, the key to success is knowing how long to cook each ingredient. Be careful not to overcook vegetables. Add light vegetables at the end: for example, beansprouts take only about 3 minutes when cooked with other ingredients.

It's the way we eat: Buddhist tradition teaches us to savour our food rather than to wolf it down quickly. Does this have a health benefit? I think it does. If you take your time to enjoy the food that you (or someone else) has prepared and cooked, you won't be in danger of overeating because the body starts to signal "satisfaction" before the end of the meal. We call it "im" (full). If you hear Thai diners protesting "im!" it means they really can't eat much more.

Final word: British, European or American people will never eat exclusively Thai, except perhaps on a trip to Thailand, but maybe they can apply some of the principles of traditional Thai cooking to their own cuisine. The keys are: greater variety of ingredients, smaller cuts of meat, more fish, avoidance of overcooking, and taking time to enjoy the result.

Foods Allowed on the Sonoma Diet

By John P. Stevenson 

The Sonoma diet is based on the assumption that people should eat the right types of products and in the right amounts. Dieters should avoid foods that are high in saturated fat and contain added sugar and white flour. The diet was created by Connie Guttersen and incorporates 10 power foods. Dieters can eat whole grains, extra virgin olive oil, tomatoes, and spinach. Bell peppers, broccoli, and almonds are also power foods. You can have fruits such as grapes, strawberries, and blueberries. Extra virgin olive oil provides antioxidants, supports the blood vessels, and protects the body against inflammation. It contains minerals and vitamins such as iron, calcium, folate, and vitamin K. Blueberries have low GI and contain large amounts of vitamin K, dietary fiber, vitamin C, and manganese. They are rich in phytonutrients such as anthocyanins and flavonols. Blueberries offer anti-cancer, cardiovascular, cognitive, and other health benefits.

Grapes are rich in antioxidants, vitamins, and important minerals. They contain vitamin C, B, A, and E, as well as phyto-nutrients. You can consume blueberries in the form of juices, salads, and fresh. Strawberries have 8 percent fat and 7 percent protein. They are rich in vitamin C, potassium, and folate and contain no trans fats or saturated fat. Tomatoes contain large amounts of antioxidants, 12 percent protein, and 9 percent fat. Tomatoes are an excellent source of important vitamins and minerals. They are packed with vitamins (D, C, A, K, and E), as well as thiamin, betaine, and pantothenic acid.

You should avoid fruits during phase 1, despite the fact that strawberries, grapes, and blueberries are power foods. During phase 1, dieters can have two servings of fruit. The list of recommended fruits includes jujube, jackfruit, nectarine, banana, and mango, among others. You can consume all low-carb vegetables during the first phase. The only exceptions are chili peppers, pea pods, and artichoke.

The diet includes nutrient-rich, healthy foods that boost metabolism and reduce the risk for chronic conditions such as cancer. Such foods include wild and brown rice, cereal, and whole wheat bread. Dieters can eat exotic vegetables and fruits during the second phase. Processed and refined foods and products with hydrogenated fats should be avoided. The first phase or wave emphasizes portion control and moderation, which makes it more restrictive.

Dieters can have meat, soy, and eggs, but the consumption of products with saturated fat should be limited. Extra breading is not recommended. Dieters can have poultry, pork, and cuts of beef. Generally, dieters are allowed to consume lean protein, including egg whites, eggs, soy foods, and seafood. You can have white meat such as turkey and chicken, Cornish hen, and turkey bacon. You can also eat Club Steak, Hotel-Style Steak, or Kansas City Steak. The list of allowed meats is the same on the Sonoma and South Beach diet.

Snacking Is Your Enemy! Or Is It?

By Samuel Hinchcliffe 

Food like chocolate and sweets are obviously to be avoided on a diet, but the hardest part of a diet is avoiding them! The solution is to not buy them at all and stock up on healthy alternatives so when you do get hungry in between meal times you have no choice but to eat healthily.

Your next thought should be, what do I buy instead? Well...

Celery with Hummus

Celery will not directly cause you to lose weight, but it is a great aid in weight loss because it is very low in calories and has a lot of filling fiber. Since, celery is 95% water it actually has a negative calorie count, this due to the fact you burn more calories eating it than you from consuming it. The addition of celery to your diet will help you tremendously with your weight loss efforts. I consider it to be the most important food to aid weight loss! Hummus is made from chickpeas and tahini. The nutritional benefits of hummus can be rooted down from each of its ingredients. For one, chickpeas are very healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein. This makes hummus a favourite among vegetarians. Tahini, meanwhile, is full of fat and calories. However, the fact that it is used sparingly in most hummus recipes and that it mostly contains unsaturated fat means there is not much to worry about. Like chickpeas, tahini is also high in protein. Also, it is a great source of calcium, which over the past few years has been getting attention due to its slimming effects on the metabolism. Research suggests that calcium may prevent weight gain because it promotes more fat to be burned and less fat to be stored. Experts suggest three servings of dairy every day while also reducing calories in other areas of your diet to accommodate your increased dairy intake.

Green Tea as everybody knows is very good for your diet and health, but why?

Tea's health benefits are largely due to its high content of flavonoids - plant-derived compounds that are antioxidants. Green Tea is the best food source of a group called catechins. Another beneficial plant-derivative is polyphenol found in green tea which works to intensify levels of fat oxidation and the rate at which your body turns food into calories. This therefore helps you to loss weight. A recent U.S. study of overweight men found that, with no other changes to their diet or exercise regimes, drinking green tea three times a day burned up 200 extra calories a day. Polyphenols can also help block the growth of skin cancer cells, including: skin, breast, lung, colon, esophageal, and bladder. Green Tea also helps to improve the ratio of LDL (good) cholesterol to HDL (bad) cholesterol by reducing the amount of LDL cholesterol whilst leaving the HDL untouched. In fact, For every glass of Green Tea you drink you can expect a reduction of 0.015 milli-mols per liter (mmol/L), or 0.58 milli-grams per deciliter (mg/dL).

Something you may not have considered is, how to get the best out of your cup of Tea. The best advice I could give is to allow the tea to steep for three to five minutes to bring out its catechins. The best way to get the catechins and other flavonoids in tea is to drink it freshly brewed. Decaffeinated, bottled ready-to-drink tea preparations, and instant teas have less of these compounds.

Avocados

Half an avocado contains 3.4g of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer. Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods.

Mango

Much like Green Tea, according to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.

Bananas

They're amazing at making you feel full without having to consume too many calories (113 calories a banana). They provide the body with potassium which reduced water retention, as well as a high zinc content which helps make your skin look healthy. Without a doubt a bananas benefits heavily outweigh the benefits of other fruits, for example, apples. Bananas have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. If it's energy you need, then a banana is ideal! It provides long-lasting energy which is far superior than coffee, without the crash that caffeine provides afterwards.