Ioannis Kerimis BSc, MSc, R.D (USA)

Clinical Dietitian – Nutritionist

T: 25339700, F: 25339599

Web: www.ikerimis.com

Vegetarianism is the practice of following a diet deficient in meat, poultry, seafood and animal products. In some cases vegetarians may add eggs, milk and even seafood to their diets. In the last decades there is a general trend towards adopting this kind of lifestyle.

There are plenty of benefits in following a vegetarian diet. Vegetarians usually consume increased quantities of antioxidant vitamins such as vitamins C and E which contain anti-cancer and anti-aging properties.  Also, vegetarians consume lots of fiber which is responsible for the balance of blood sugar levels and blood lipids and at the same time it promotes the health of the gastrointestinal track.  People who adopt vegetarianism usually have good lipid levels (cholesterol, triglycerides) and low body weight with a reduced risk of developing heart disease, cancer and diabetes.

Although vegetarianism offers many health benefits, strict vegetarians (vegans) may be deficient in nutrients such as protein, iron, B complex vitamins and calcium.

Protein found in animal products is considered biologically complete as it provides all the amino acids that contribute towards the make of protein. On the contrary, protein found in plants, with the exception of soy protein, is often deficient in certain amino acids and not absorbed by the body as it should. Legumes are a good source of protein but are lacking some amino acids that can be found in forms of carbohydrates such as rice, potatoes, pasta and nuts.  In order for the body to be provided with complete protein the combination of legumes and carbohydrates it’s highly recommended. Good combinations of such foods are lentils with rice, vegetables with pasta, chick peas with potatoes etc.

Iron is absorbed easier by the body when it originates from animal products rather than plants. Food sources rich in iron that come from plants are dried fruits, breakfast cereals, nuts, dark green vegetables (i.e spinach) and seeds. To increase iron absorption by the body, vitamin C should be added to the diet. For example, meals should be accompanied by a glass of orange juice.

A vegetarian diet may also be deficient in B complex vitamins such as B12 and folic acid. Both vitamins are related to the healthy development of red blood cells.  Good sources of folic acid are dark green leafy vegetables, oranges, legumes, bananas, etc. Vitamin B12 is mainly found in animal products and it is less common to trace it in plants, with the exception of soy, therefore vegetarians may need to take supplements to maintain good health.

Last, vegans (= vegetarians who do not consume dairy products or seafood products like salmon and sardines) may have low levels of calcium in their body. Vegetarian sources of calcium are almonds, sesame, tofu (soybean products), dried figs and broccoli.

We have 2 words for you – blood circulation.  Yes you heard correctly, the best way to improve your sex life is by improving the way your blood circulates throughout your body. When someone is overweight or obese there can be a decline in sexual drive due to a decrease in blood circulation especially to parts of the body that are affected by sex. Studies have shown that being overweight or obese affects sperm production and ovulation in women.

So for things to get better weight loss is in order – so that an ‘ideal’ body weight is reached. This calls for exercise and a balanced diet.

When body weight is in check we can turn to specific foods that can affect blood circulation and even aid with stamina and mood.

Foods to try:

1. A mixed berry smoothie which contains 2 major components necessary for blood circulation. These include fiber and antioxidants. Fiber has cholesterol lowering possibilities allowing blood to flow through our arteries without hurdles to all the parts of the body that are affected by sex. Antioxidants protect us from free radical damage (free radicals decrease the body’s ability to transfer oxygen throughout the body). By neutralizing free radicals oxygen levels remain intact and thus blood circulation maintains normal levels.

In a mixer add all of the following ingredients and blend to the consistency you like:

1 cup mixed berries

1 cup low fat yogurt

2 tablespoons linseeds

1 cup freshly squeezed orange juice

1 cup crushed ice

Now moving on to specifics –

Zinc is a mineral that plays an important role in sperm production.

Niacin (part of the Vitamin B family) is responsible for the release of histamines (chemical substances that create allergic reactions but that are also important in having orgasms).

Foods that are considered arousing –

Celery – contains androsterones which are known to attract women to men.

Peanut butter (or any nuts in general) – contain many monounsaturated fats which have been shown to increase the production of testosterone (male hormone). It also has been linked to better blood circulation abilities.

Raisins – contain plenty of phytoestrogens that have shown a great effect on blood circulation especially for women.

And if you don’t buy any of the above you can never go wrong with chocolate covered strawberries….

Get ready! Summer is just around the corner and if you have annoying cellulite issues, remember the following:

* Avoid beverages and foods that contain caffeine (soft drinks, chocolate, coffee, tea etc) or try to keep them to a minimum.

* Avoid extremely refined processed foods things that are canned, pre-packaged or just any fast foods.

* Avoid large amounts of alcohol since it dehydrates the body.

* Avoid all fried foods – this is an important one especially in the summer when we tend to eat a lot of fried fish.

* Avoid refined white flour and its by-products (bread, cake, biscuits). Try to stick to eating all whole grain products and when you make cakes and biscuits experiment by adding various whole grain flours like corn, buckwheat, or oat flour.

* Choose to eat plenty of fruits and vegetables that contain a lot of water. Fruits and vegetables that are brightly coloured are great choices. Some great examples here are cherries, mangos, blackberries, blueberries, raspberries, oranges, strawberries, spinach, tomatoes, peppers, carrots, grapefruit, fennel, cranberries, avocado, watermelon, melons, rocket etc.

* Make sure you drink plenty and plenty of water.

* Choose to eat foods that contain essential fatty acids (omega3 and omega6 fats). Foods that contain these fats include fatty fish like salmon, sea bream and trout, sardines etc, also nuts and seeds like linseeds and sesame seeds.

Summer is here and hot is hitting red. There are many summer fruits that refresh us but definitely the first place has the watermelon! With sweet red flesh and ‘food of the angels’ by Mark Twain, watermelon either alone or accompanied by white cheese (usually halloumi or anari) can be a healthy snack or a light dinner. Also, can be used in water ice, fruit salads, with low fat yogurt, as a dessert spoon, in sorbet ice creams or even in alcoholic beverages.

Many people think that watermelon does not contain vitamins and nutrients as other fruits and that the only thing it provides is water and sugar. Fortunately, for the lovers of watermelon, this perception is wrong. It is actually true that 90% of watermelon consists of water and that sugar content rises up to 5%, but recent research has shown that watermelon is rich in vitamins A, thiamin (B1), vitamin B6, C, lycopene, potassium and fiber and contains no cholesterol. So, we can conclude that with these characteristics watermelon is particularly beneficial for our health.

The reason for the sweet taste of watermelon is that sugar is the main substance which gives it its flavor, unlike with other fruits that have more sugar content (e.g. apple). It is also worth noting that watermelon provides only 40 calories per 100g. But because it is very easy to over-consume it due to its ‘light’ flavor we have to set a limit in its consumption in order to avoid being overweight.

Health Benefits

In conclusion, watermelon is an important source of nutrients and can be used as a healthy snack for energy, to prevent dehydration as well as a food shield to our health.

Honey is produced from the nectar of flowers or honeydew different plants using bees. The different types of honey can be distinguished according to the plant from which the bees drew nectar – thyme, fir, flower – , from the region of origin and how it is received by the combs.

Composition and Nutritional Value

Honey is 70-80% natural sugars, primarily glucose and fructose, but also many other elements. In different researches for the honey they were detected and certified 182 different substances. More specifically, it contains water at about 20%, organic acids, proteins and amino acids, minerals in small quantities (potassium, calcium, magnesium, iron, phosphorus, etc.), enzymes, protein complexes, vitamin B complex, natural fragrances, etc. It should be noted that what makes honey so beneficial it is not the individual nutrients but the coexistence of all these and how they act in the human body.

Honey has a high energy and nutritional value, since it is absorbed directly by the human body. Strengthens and stimulates the body in case of physical or mental fatigue and recovery, because directly enriches the body with blood glucose and is thus a natural tonic for the human body. It is a rich and immediate energy food for children, pregnant women and athletes.

As for the caloric value of honey, 1 tablespoon honey gives us about 60 kcal.

The beneficial properties

• Honey has antibacterial activity against the growth of bacteria and other pathogens. It is useful for healing, cleansing and disinfection of wounds.

• Honey contains prebiotics ingredients (mainly frouktoligosakcharites and inulin), thus contributing to the better functioning of the gastrointestinal system.

• Contains a high amount of choline and helps against constipation.

• Excessive consumption of honey by people suffering from heart disorders has resulted in better condition. The sugars of honey, especially glucose, are essential for the contractions of the heart muscle and a source of energy for the heart. Even more, honey with the help of sugars and the acetylcholine dilates blood vessels and reduces blood pressure.

• Honey helps significantly faster the metabolism of alcohol and thus helps a person to absolve faster from drunkenness.

• In case of anemia, the percentage of hemoglobin, especially in children, increases with the consumption of honey mainly due to its iron and copper content.

Please note that eventhough honey is a valuable food for all ages, its consumption should be avoided by children younger than one year old due to a microorganism it contains. Caution is needed because babies have not developed fully their gastrointestinal tract.

TIPS

• Add a spoonful of honey in your milk as it maximizes the absorption of calcium. • The crystallization (ie, honey candy) is a biological phenomenon of natural raw honey, which does not cause any changes in nutritional and biological properties. Thus, a crystallized honey is not spoiled or adulterated.

• Prefer the darker honey. It is richer in antioxidant data.

v  CyChefs recommend the very good quality of fresh Cyprus honey “Macheras”