Melita Health and Beauty Malta

Food and Healthy Living

Posted on: Friday, December 4th, 2015

It is now accepted by everybody that the food we eat plays an important part in our health. It is estimated that 30% of cancers are preventable by eating healthily.

However, so much conflicting information is provided that it is not always easy to decide what is really healthy eating.

Two examples of conflicting information are MARGARINE / BUTTER and WHOLE EGGS.

Margarine is healthy but butter not so much. From various sources of information we now know that it can either be good or bad depending on the quantity of UNHEALTHY TRANS FATS contained in the butter or margarine. Therefore, one must ready the labelling carefully before buying.

Whole eggs had a bad reputation because they contain a large amount of cholesterol and therefore were associated with an increased risk of heart disease. However, eggs actually INCREASE GOOD CHOLESTEROL and therefore DO NOT increase the risk of heart disease.

Moreover, eggs are one of the most nutritional foods that provide 100% of the fat soluble vitamins and also powerful antioxidants to protect the eyes. Choose eggs coming from grass fed, cage free chickens were possible.

Even the saying `you are what you eat` is gratified by the fact that it also depends on the quantity of food consumed and way of eating.

Slow eating – It is recommended that the food is to be chewed at least 15 times before swallowing

There is the conflicting evidence as to whether ORGANIC food is safer and healthier to eat. While many contend that organic plants and organically reared animals are both safer and healthier to eat, many food experts say that there is not enough evidence to prove any real advantages to eating these foods and to justify the higher price.
If you buy organic food see that it is CERTIFIED ORGANIC. There are rules as to what can be called organic.
Organic means free from chemical fertilizers, pesticides, hormones and antibiotics.also, remember that NATURAL and ORGANIC foods are not the same. NATURAL refers to food items that are not altered che,jcally or synthesized in any form.


Eat in reasonable quantities. GRAINS and PROCESSED SUGARS should be minimized. Make sure to get the bulk of your carbohydrates from fruits and vegetables.

Get your proteins from healthy sources. Avoid most farmed meats and fish that were fed mostly grains and kept in a busy farm environment. Concentrate on wild game, fish and seafood, grain fed meats and free roaming chickens.

Add herbs and spices to EVERYTHING! Herbs and spices contain loads more antioxidants than most fruit and vegetables. Spices are extremely powerful and almost medicinal for your body. Many have cancer protective effects (ex: turmeric), others help control your blood sugar (ex: cinnamon) while others boost the immune system (ex: ginger)

Legumes are one of the best sources of soluble fibre. They are low in fat and high in good quality protein. The soluble powder in beans helps lower levels of damaging LDL cholesterol in the blood. They slow down carbohydrate absorption thus fending off unwanted ‘peaks and valleys’ in blood glucose.
Beans provide substantial insoluble fibre, which can help against constipation and other digestive problems.

Sugar is TOXIC in your body. Sugar makes you fat, cause diabetes, heart disease and FEEDS cancer cells.

Beware of hidden calories found in foods like condiments and dressings, ketchup, cocktail sauces and marinades. These contain many calories and metabolism damaging HIGH FRUCTOSE corn syrup.
Read labels carefully and avoid HFCS (High Fructose Corn Syrup)

Avoid soybean oil, corn oil, cotton seed oil and other cheap vegetable oils as much as possible. AVOID CANOLA OIL AT ALL COSTS.
These oils are highly inflammatory in your body and disrupt your omega 3 to omega 6 fatty acid balance.

Beware of chemicals in your foods and bottled drinks ex: BPA (Bisphenol A is a chemical found in hard plastics and the coatings of food and drinks cans)
This has been associated with increased abdominal fat, birth defects, camcer and more.

Avoid artificial sweeteners. Many studies link the use of artificial sweeteners to WEIGHT GAIN.
This is because they ‘trick’ your body into releasing insulin due to cells in your mouth and stomach sensing the sweetness, thus thinking it is sugar.

Enjoy your food and eat slowly. Choose a diet which you enjoy eating. If your diet makes you feel miserable and unhealthy, change it!

Probiotics are very important for your general health and immune system. They are the first line of defense to keep pathogens at bay and preventing sickness, besides being essential for a healthy digestive system

Vegetarians should eat dried peas and beans because they contain iron. Legumes are also rich in folic acid, copper, iron and magnesium.
Nuts are good sources of protein. Nuts in limited quantities should form part of your daily diet as they contain high quantities of mono and polyunsaturated fats which protect against heart attacks – almonds, cashews, pistachios, walnuts and peanuts. These should be taken at least 5 times a week.
Benefits of nuts are:
1. They lower LDL Cholesterol
2. They are rich in protein
3. They are rich in Vitamin E
4. They are rich in minerals and nutrients such as folate, phosphorous, magnesium, copper, zinc and selenium.

Food supplements are not intended to replace healthy eating but as the name implies are to be added to your diet according to your needs.

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Fernand Fenech