As a Brit myself, if you told me you didn’t know who Jamie Oliver is, I would probably (definitely) think you were joking. The words “I came, I saw, I conquered” are a fitting description for Oliver – he has bestselling books and recipes, a successful Italian restaurant chain, grocery stores and numerous popular TV shows, to name but some of the accolades that see his name printed everywhere. Jamie’s Food Revolution is one of Oliver’s more recent endeavours and yet, with its potential to impact millions of children worldwide, it’s his most important to date.

What is Jamie’s Food Revolution?

Initially launched as a US TV show, Jamie’s Food Revolution saw Oliver reforming school lunch programmes to help American society tackle obesity and poor eating habits. While the platform of the Revolution is no longer primarily TV-based, it includes other countries and now aims to reform things beyond just kids’ lunchboxes, its end game remains the same – for our children to live healthier and longer lives. Oliver has been using his celebrity influence to spread this message’s importance, developing a set of issues and skills, launching projects, campaigns and programmes, doing a TED talk“¦there’s even a Food Revolution Day! But without our combined efforts, the Revolution’s impact will fail to reach its full potential – therefore, it’s important that we are aware of the issues/skills that Oliver has highlighted, and involve ourselves in the cause that Jamie’s Food Revolution champions.

The 6 Issues/Skills You Need to Be Aware Of

Below are the 6 issues and skills Jamie’s Food Revolution notes as being of particular importance.

1. Food Education

Good food education enables people everywhere to develop a better, more understanding and balanced relationship with food, in turn empowering them to make responsible, healthy, sustainable food choices.

If you and your child are aware of the different foods available to you, then finding healthier options (e.g. switching out McDonald’s nuggets for home-roasted chicken) becomes much easier.

Copyright: Oksana Kuzmina

2. Nutrition

Ensuring children have access to good, nutritious food is”¦Understanding food and nutrition and the dual role they play as part of a healthy lifestyle is essential.

The importance of nutrition in early childhood development is not to be underestimated. Read a comprehensive insight into this issue here.

3. Food Waste

Not only is food waste immoral, it’s unnecessary.

Roughly one third of the food produced in the world for human consumption every year gets lost or wasted, with fruits/vegetables having the highest wastage rates. Hold off on getting that third carton of orange juice in the ‘3 for 2’ deal and teach your child about sticking to the two you’ll actually drink.

Copyright: Elena Nasledova

4. Our Planet

To sustain nutritious food for now and for the future, we need to care for the planet that produces it.

Don’t let anyone tell you that sustainability doesn’t matter (it does) or that global warming is a myth (it’s not). Teach your child the same. Without efforts to reduce pollution, our planet is at risk of the irreversible effects of climate change that could see our food sources become less varied at best and severely depleted at worst (think the movie Interstellar).

5. Cooking

Knowing how to cook from scratch empowers people to appreciate the value of food, to understand what they are putting in their bodies and, therefore, to nourish themselves and their families with fresh, nutritious food.

Cooking is a vital skill. Although we won’t all be the next Jamie Oliver, it’s time to hide our takeout menus and start putting our culinary skills to use. If you don’t know how to cook, take some classes. Start involving your children in the kitchen too.

Copyright: Oksana Kuzmina

6. Ethical Buying

Supporting food that has been responsibly produced, with the environment, animals and people in mind, supports a healthier, more sustainable food system for now and the future.

Ultimately, it all comes down to how much we value our children’s future. Taking your child to local food markets and teaching them the values of supporting local and sustainable produce will revolutionise how future generations consider food and bring about long-term benefits.

Join the Revolution

Whether you choose to donate, become one of the 700,000+ revolutionaries, participate in one of the Revolution’s projects or simply teach your child the values they preach, it’s important that you join Jamie’s Food Revolution. While the short-term benefits are not always apparent, the long-term ones are clear. If Oliver himself doesn’t thank you, your child sure will.

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Children can be picky eaters. For many parents, picturing a toddler stubbornly throwing a piece of broccoli to the floor in disgust is easy – after all, it’s an all too familiar scene. However tiring it might be, it’s important that you find ways to convince your child to eat that piece of broccoli, as studies show that having a balanced and nutritious diet directly impacts all aspects of a child’s growth and development.

Why is Nutrition so Important for Children?

The relationship between nutrition, health and learning is undeniably strong: nutrition is one of the three major factors that impact a child’s development. As genes and environment are the other two factors, eating a certain food cannot guarantee that your child will be smarter, although my mother did successfully teach (trick?) me to eat fish when I was little for that very reason. Nevertheless, research studies show that nutrition in a child’s early years is linked to their health and academic performance in later years.

Copyright: Lana K

Nutrition and Health

However you might personally define it, “a child’s early years” begin before birth when it comes to nutrition. Under-nutrition during pregnancy stunts foetal growth and can lead to poor brain development that result in irreversible chronic illnesses. Under-nutrition of a breastfeeding mother will likewise negatively impact a child’s development, especially in the first 6 months when breast milk is all he/she is consuming. For all soon-to-be and new mothers, it’s worth making sure you’re consuming a healthy and balanced diet full of the vital nutrients that both you and your child need: carbohydrates, protein, calcium, iron and vitamins A, C and D. Although at first glance this list seems overbearing, realistically you probably consume most of these nutrients already – it’s just about following proportions, which the eatwell plate helps to illustrate.

Is it really that important for children to be consuming all of the above nutrients though? The short answer: yes. The benefits of good nutrition to health are endless, but the following few conclusions made by researchers serve to prove my point. Firstly, breastfeeding by mothers following nutritious diets leads to fewer and less severe cases among their children of illnesses including diarrhoea, ear infection and bacterial meningitis. This is because better-nourished children have an enhanced natural ability to fight infection. Secondly, since iron is a vital component of brain tissue, iron deficiency makes nerve impulses move slower and may cause permanent damage to a child’s brain, especially in the first two years of his/her life; iron deficiency during this time is linked to behaviour changes and delayed psychomotor development. However, too much iron also presents problems. As my mother wisely often tells me, “the key is to find the middle way”. Thirdly, under-nutrition has been proven to decrease a child’s activity levels, social interactions, curiosity and cognitive functioning. Although parents everywhere probably harbour the wish that their child wasn’t quite so hyperactively jumping on their bed at 6am, good nutrition remains a must.

Copyright: DeeMPhotography

Nutrition and Academic Performance

It seems bizarre to think that what your child consumes at, say, 4 months will affect their learning ability years later. Research has proven this true. Throughout their early childhood, it’s important to monitor your child’s nutrient intake for the sake of their later performance. For instance, breastfeeding appears to lead to higher IQ, while iron deficiency correlates with reduced cognition and achievement at school age. More obviously to the layman, since under-nourished children get sick more often, they miss more school and fail to keep up with peers. Research has made the link even clearer: school-age children who eat breakfast do better in tests than those that go without.

“Eat up please”

When there’s work to go to, bills to pay and dishes to wash, getting your child to eat what they don’t want to (especially when doing so might cause a much-dreaded tantrum) is oftentimes the least of your worries. But it’s critically important. Following nutrition guidelines is relatively straightforward during pregnancy, as well as at the start of your child’s life. When your child starts to form likes and dislikes, my advice to you is to accept preferences but continue to introduce new foods by making silly faces and playing peek-a-boo until you hear that giggle and see your toddler happily putting the spoon into their mouth themselves. Persevere. I promise he/she will thank you one day.

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The holiday season is a special and joyous time to celebrate with family and friends. Unfortunately, for many, it also becomes a time for over-eating and weight-gaining. Have you ever been in situation that you couldn’t resist all those food temptations placed on the table? Well, the good news is that you can change that for better. Just focus on a healthy balance of food, activity, and fun.

Here are some of the things that happen when you overload your stomach with a big meal:

• Heartburn
• Flatulence
• Gas
• Stomach ache
• Constipation
• Diarrhea
• Headache

You love your family recipes during the holidays, but you can’t stand the heartburn? Our bodies take the hardest hit from all the holiday feasting, whether it’s from the butter-braised turkey you just finished eating, or the cookies high in sugar. However, if you follow a few basic tips on cooking and eating during this holiday season, you can avoid all the negative effects of your holiday meals.

Before you enjoy your holiday meals, always keep in mind the following:

• Healthy diet should be on  your list of priorities during the holidays as well. Include healthy recipes into your holiday meals, and don’t restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.
• A pre-holiday detox will boost your immune system and help you stay healthy during the hectic holiday season. Most people are familiar with fasting-based detox programs that may include juices, smoothies or water. In this way you will get rid of the substances that your body doesn’t need.
• Celebrate the holidays with family and friends. The food tastes even better if it is shared with people you are truly fond of. Focus on spending as much time together as possible, and enjoy all the holiday feast has to offer.

Tips to make healthy holiday meals

• Serve a variety of fresh-made salads that go with meat. Cut vegetables into sticks.
• For salad dressing use unrefined (sunflower, sesame, olive) oil and lemon juice.
• It is very important not to overcook vegetables. Overcooking will not only result in loss of important nutrients, but will also drain the flavor. Light steaming, baking, and quick stir frying are the best ways to cook vegetables.
• Meat is best cooked in its own juice.
• Remove the skin and excess fat from chicken, turkey or other meat before cooking.
• Consume low-fat dairy products.
• Lower the fat in your cooking.
• Use herbs and spices, like rosemary and cloves, to flavor dishes, instead of butter and salt.

• When making a pie, replace half of the oil for spraying crust with sparkling water or milk.
• To thicken sauces, soups, or stews use cold roux prepared in the following way: mix flour, oil, water and other spices, pour into a dish and stir well. In most cases the roux is made by heating the fat while adding other ingredients. When fat is heated, it produces various substances that your body doesn’t need and at the same time may cause the above-mentioned symptoms.
• Use the whole-wheat flour when making bread or similar stuff. It contains more fiber, which helps with digestion and leads to greater satiety.
• Replace white rice with brown rice, millet or buckwheat. Buckwheat strengthens the body, rejuvenates blood vessels, reduces fatigue, increases circulation in your arms and legs, and increases the secretion of urine. Some of the best health benefits of millet include its ability to protect your heart, protect you from diabetes, improve your digestive system, lower your risk of cancer, detoxify the body, boost respiratory health, optimize your immune system, increase your energy levels, and improve your muscle and nerve health.
• Reduce the amount of sugar in cake recipes.
• Instead of using sugar to sweeten cakes and other treats, use spices like cinnamon, cloves, anis, vanilla and nutmeg.

Eating at holiday parties

• Avoid fizzy and non-fizzy soft drinks. If you’re feeling thirsty, take some water.
• Take plenty of water while having alcoholic drinks, in order to lessen the effects of alcohol.
• To lower the calories enjoy non-alcoholic versions of your favorite cocktails.
• A simple trick to help you eat less is to use a smaller plate, bowl, or glass.
• Take a lot of fresh-made salad with roast meat.
• The best way to enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example, have one bite of pie, half a cookie or one small square of fudge. Find a friend or family member who will stick to the sampling rule with you.
• Eat slowly. Take time and enjoy the taste of your meal. Take small bites, and chew slowly. It usually takes about 20 minutes for your brain to get the message from your stomach that you are full. By eating slowly, you might be less likely to raid the dessert table.

We wish you happy eating this holiday season!

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Source: NajboljaMamaNaSvetu

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How many times have you heard that you should eat at least five fruits and vegetables a day for a healthy diet?   More than once, I am sure; among parents, teachers and other infomercials you must have got the message. And it is not so hard to follow. Eat an apple for breakfast, a mixed salad or sandwich for lunch, a banana in the afternoon and a pizza or pasta with vegetables for dinner, and that should be more than five, right? Well yes, that is if you have free time to spend in the supermarket, or even better, greengrocers; if you have time to prepare the food and cook something different every day; or even if you simply enjoy preparing and consuming good meals with friends and family. In other words, eating five fruits and vegetables in a healthy diet is easily done, but not if you are a student.

Indeed, students tend to eat on the go for various reasons, and they usually: use time between lectures, are frequently on the move, have campus accommodation with no kitchen, fear that they will miss social events if they are alone in the kitchen, etc. However, this does not mean that it is not good for you and that the meal is unhealthy. It is, of course, possible to find vegetable sandwiches, salad boxes and other healthy ready meals. The other extreme of eating one apple or a tiny salad portion does not constitute a proper meal either.

Students’  Eating Habits

According to  the Independent, a recent survey has shown that almost half of the students surveyed intended to survive on sugar, pizzas, and pasta. The survey also found that the majority of students claimed they skipped breakfast almost every day. As a result, they said they gained weight during their first year at university, eleven pounds on average. While being overweight has negative effects on our general health, it also contributes to poor mental health and well-being. Consequences of a poor diet also include low self-esteem, inability to concentrate and perform well, and a constant state of fatigue. Again, not all students have the same habits, and maintaining such a diet is not an easy work.

However, universities encourage physical activities with different sports team and nutrition programs, and are generally great at campaigning to raise awareness on these issues. These initiatives may not fully help students eat better, since there is also a money problem; many of them are on a tight budget and are struggling to pay for organic and healthy food. This is a vicious circle, because eating poorly may lead to more stress and less efficiency in the studies. And poor performance, or the pressure to perform at all, is already stressful and can stimulate wrong eating habits.

Never skip breakfast

Everyone is busy, but there are some tips we can keep in mind that have great positive effects:

• Never skip breakfast; even if it is just a slice of bread, your body needs to literally break the fast of the night to function properly for the new day.
• Keep healthy snacks around; almonds are great, but fruits are also easy to carry, as well as rice cakes, or even plain popcorn.
• Physical activity; if you can’t run, then walk as much as you can (30 minutes a day is the recommended dose) and go out in nature, it also maintains a healthy mind.
• Reduce salt, saturated fats or added sugars; easier said than done, but reducing their quantity will help your overall wellbeing.
• Cut on alcohol; alcohol is a source of calories too, and under its influence we tend to generally eat more, which is not recommended.
• Drink water and enjoy good food in good company!

So, now is your turn: what was your experience as a student? Did you have time to cook and eat healthy food, or did you rely on fast food? Are you encouraging your children to maintain a healthy diet while at university? What other advantages and disadvantages do you see? Any other recommendations for future students?

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Heart protection: Avocados have numerous benefits for the circulatory system helping to prevent both heart disease and strokes. Not only are avocados cholesterol free but they can even reduce cholesterol levels. They contain no sodium and very low levels of sugar. High levels of folate also contribute to reducing the risk of a stroke.

Eye health: Whilst carrots have a reputation supposedly helping you to see in the dark, avocados contain 81 micrograms which help eyes including the carotenoid lutein which protects against macular degeneration and cataracts.

Nutrition: Avocados support your diet with nearly 20 vitamins (including high levels of vitamin E), minerals and beneficial plant compounds. Not only that, high level of carotenoids in the fruit help the body to absorb more of the nutrients that are consumed.

Cancer prevention: One variety of avocado called the alligator pear helps to reduce the chance of developing prostate, breast and oral cancers.

Whilst conducting the research for this article I decided that there was no one better to talk to than Louise Maddy who set up The Avocado Café in London. That’s right avocados in every dish. Louise sells a combination of wraps, salads, salsas and dips at markets around England’s capital. For Louise, eating an avocado is just like eating a pot of clotted cream with their creamy texture and nutty taste but without any of the guilt. She cites their versatility as a major reason why she chose this as her main ingredient:

There are so many different things you can do with an avocado. It lends itself well to being the base of many dishes. Not only is it a fantastic base for dips, it can be married up superbly well with hot food such as fishcakes too. During the summer avocados are great to eat in salads and not only are they very filling they are full of nutrients. They can also be used in smoothies and desserts including chocolate mousse.

Louise has convinced me that avocados can be eaten for breakfast, lunch and dinner with no fear of ever getting sick of them. With hundreds of varieties available from around the world, they are always available in season in both markets and supermarkets. They can even be used as a butter substitute in sweet treats such as icing and cupcakes reducing levels of saturated fat and including protein, turning an empty calorie treat into something delicious with nutritional benefits. The Avocado Café wants to inspire us all to incorporate avocados in much more inspiring ways such as accompanying smoked mackerel and horseradish fishcakes with a pickled beetroot and avocado dip. We can also access the benefits of avocados without eating them but by putting them on our face or including avocado oil in our hair care routine. It truly is a versatile wonder food. But what about Louise’s favourite avocado dish? “Over the summer months I have been thoroughly enjoying an avocado cut in half with the stone removed and filled with almonds, raisins and honey. This is not only so nutritious but also really filling. Overall though my favourite would be a mango, chilli and avocado salsa with salad and BBQ’d sea bass.” Working with this superfood every day has enabled Louise to achieve perfection in preparing and keeping avocados. Fortunately she shares her top tips with us: “The Oxo Avocado slicer is an absolute Godsend! It takes me about 30 seconds to slice one up (from a perfect tennis serve to slicing, practice makes perfect). To ripen an avocado, put it a brown paper bag with a banana which releases ethylene and ripens the avocado in no time. Also temperature is important, leave in a warm place to ripen but not in direct sunlight as they will mark from the sun. If you avocados have become too ripe too quickly, store in the fridge and this will prevent them from getting any riper.” Both the health benefits and the possibilities are endless, so, in the words of The Avocado Café: ‘Avo Go. You’ll be green with envy if you don’t. What are your favourite avocado dishes? We would love to hear your ideas too.

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In addition to fruit many of   them are made also with honey, maple syrup, green leafy vegetables, crushed ice, peanut butter or super foods like AFA algae, spirulina, chlorella, maca powder, poppy seed, goji berries, black seed (nigella sativa) and etc, adding extra nutritional value to it. Smoothies began to gain in popularity with the invention and use of blenders. There are countless versions and recipes of smoothies and everyone can choose to make them according to their own taste and preference.

In the last decade, green smoothies became very popular among health-conscious people. Thanks to Victoria Boutenko, a raw food practitioner, green smoothies gain popularity across the world. Victoria Boutenko is an author of 12 Steps to Raw Foods, Green Smoothie Revolution, Raw Family Signature Dishes and Green for Life. Her most powerful contribution is the development of green smoothies, which have revolutionized “health food”. In her search for perfect human diet, she decided to look to an animal genetically close to human beings and she found out that chimpanzees share an estimated 99.4% of their genes with humans. She, also, became interested in these animals because of their extremely strong natural immunity to AIDS, Hepatitis C, cancer, and other fatal human illnesses. In her research Victoria discovered that the wild chimpanzee diet is mainly consisted of fruit and green leafy vegetables and only small portion of pith, bark, seeds and insects unlike the diet of humans. Then, she recognized how many greens human were supposed to consume daily. At first she decided to blend dark leafy greens in a high-speed blender. But because of their unpalatable taste and smell she couldn’t drink the mixture which ended as compost. After several days of experimenting, she came across a book about chimpanzees in which it was mentioned that sometimes chimpanzees would take a fruit, role it in a green leaf, and eat it as a sandwich. At first, she thought that was a poor food combining according to human research but decided to give it a try. She blended several leaves of kale with bananas and water and when she tasted the mixture this time it was perfectly delicious with great smell. That discovery marked the beginning of her own green smoothie revolution. She later came to conclusion that greens were erroneously placed in the wrong category as vegetables because green leaves don’t have starch and vegetables like carrot, broccoli, beets, zucchini, daikon etc. contain a lot of starch and make bad combination with fruit .According to her recommendation green smoothies are made with approximately 60% organic fresh fruit and 40% green leaves such as spinach, chard, kale, endive, lettuce etc.

Green smoothies have many health benefits and their nutritional value mostly depends on the included fruits and greens, but all green leaves are rich source of chlorophyll which is well- known for its health benefits such as improving the digestion and assimilation, promoting formation of hemoglobin and red blood cells, alkalizing the body, detoxifying,   to name just a few. Also, they are rich in fiber and that makes them a complete meal, unlike juices. Green smoothies are easy to make and digest and are a great way to include more greens in your diet.

Today, thanks to Victoria and her research, millions people all over the world are drinking green smoothies and enjoying its countless benefits.   They are easy to incorporate in anyone’s diet even for those with busy lifestyles. Green smoothies are consumed in every season of the year and they offer refreshment, hydration and enjoyment especially in   hot summer days.

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It is best served with rice, potatoes and meat dishes. This healthier version of Shopska salad is made with macadamia nut ricotta instead of white cheese. It is delicious, nutritious and very refreshing. Dietary Interest: vegan, vegetarian, gluten-free, cholesterol-free, low sodium

Ingredients:

• 1 tomato deseeded and diced
• 1 cucumber – diced
• 1 spring onion – chopped
• fresh mint to taste
• 1 teaspoon olive oil
• Himalayan salt and pepper to taste

Macadamia Ricotta Ingredients:

• 1 cup soaked macadamia
• ¼ cup water
• 2 teaspoons nutritional yeast
• ½ teaspoons lemon juice
• ¼ teaspoons Himalayan salt

Combine everything in food processor or blender until completely smooth. Cheese for Shopska salad  should have a light flavor, like traditional ricotta. Method: Using a ring mold put the tomato and onion mixture and press gently. Then put the ricotta cheese and finally put cucumber and onion mixture. Garnish with some fresh mint leaves or chives.

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The Ancient civilization of the Egyptians has worshiped the Nile, the grand river, as a god because it meant everything to them. Every year the Nile flooded bringing prosperity and life to the land of Egypt surrounded by tons of sand. The annual flood  allowed them to farm and live securely. And that’s exactly what Ganges River meant to Indians which they consider the most sacred river.

[tweet_quote]”If there is magic on this planet, it is contained in water.”[/tweet_quote]“• Loren Eiseley

The average human body is consisted of two-thirds water and, also, about 70% of our planet is covered in water. Water is fundamental human right and primal need of all forms of life. It is all around us, so its availability we take for granted forgetting about its amazing properties. Water is unlike any other substance found in the nature. It exists in three different states of matter: as a solid, liquid or gas at natural earth temperatures. Most other substances are naturally found in only one or two states. Some of its other unique characteristic is that it is most dense at 4 °C (39 °F). This means that water in its liquid form is denser than in its solid form – ice, which allows the ice to float in the water instead of sink in it. That is very important from biological point of view because the animals living on ice would be gone if this was not a case. Also, the life of water habitants would be questioned and vastly affected if the ice sank in the water.

[tweet_quote]Water is essential for the human body to function properly.[/tweet_quote] It is in the all body cells, tissues and organs, helps in regulating body temperature, eliminating the byproducts and toxins from the metabolism, aids in digestion, prevents constipation, transports nutrients and other essential elements to all parts of the body, moisturizes the skin etc. The body loses the water through sweating, breathing and digestion and it’s important to rehydrate by drinking fluids and eating foods that contain water. [tweet_quote]The need for water is different for everyone and largely depends on age, sex, physical activity, health issues and climate[/tweet_quote] but average daily water requirements are six to eight glasses.

Cucumber and radish salad

The drinking water should be clean, filtered and free of impurities and pollutants. It is recommended to drink water half and hour before meal and two hours after the meal and to avoid drinking water during the meals because it can slow down the process of digestion in the stomach and the intestines.

[tweet_quote]Fresh vegetable and fruit juices, smoothies, soups are great way to rehydrate the body[/tweet_quote], but alcoholic drinks like wine, beer, whiskey, tea, coffee and soft drinks aren’t because some of these are either diuretics that increase the excretion of water from bodies or are loaded with sugar or artificial sweeteners which are, by no means, good for the body. [tweet_quote]Consuming foods that contain water is another effective way to rehydrate the body especially during the hot summer days when the need for water is increased.[/tweet_quote] Try to eat more fruit and vegetable with high water content. On a top of the fruit list with high water content are watermelon and strawberry, followed by grapefruit, cantaloupe, peaches, pineapple, cranberries, orange, raspberries, cherries, grapes etc. Vegetables with high water content are cucumber, lettuce, zucchini, radish, celery, tomatoes, cabbage, eggplant, spinach, peppers etc.

The mystery of water is still uncovered. Even today it amazes the scientists with its unbelievable properties. Now, more than ever before we should appreciate it and save this life-giving substance from polluting and misuse because: [tweet_quote]“Where there is water, there is life.”[/tweet_quote]

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