Calories in Alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps?

The average wine drinker in England takes in around 2,000kcal from alcohol every month.

Drinking five pints of lager a week adds up to 44,200kcal over a year, equivalent to eating 221 doughnuts.

Many drinkers add to their calorie count by having snacks, such as crisps, nuts or pork scratchings, to accompany their tipple.

A heavy drinking session is often followed by an unhealthy breakfast to help cope with a hangover, which again helps to pile on the pounds.

Going for a fry-up instead of your usual bowl of cereal can add an extra 450kcal to the calorie count from the night before.

The findings are based on an online survey of nearly 2,000 adults in England in March 2009 by YouGov for the Department of Health.
Regularly drinking more than the NHS recommends can have a noticeable impact on your waistline as well as cause less obvious but more serious health problems.

Many women don’t realise that two large glasses of white wine not only puts them over the recommended daily limit for regular alcohol consumption, but also provides them with nearly 20% of their recommended daily calorie intake, at approximately 370kcal in total.

Most people would baulk at consuming a full glass of single cream, but wouldn’t think twice about the calorie content of a couple of pints. But the calorie content is similar and, over time, excess alcohol intake can easily contribute to gaining weight.

Wine, beer, cider, spirits and all our favourite drinks are made from natural starch and sugar. Fermentation, and distillation for certain drinks, is used to produce the alcohol content. This helps explain why alcohol contains lots of calories – seven calories a gram in fact, almost as many as a gram of fat. And, of course, additional calories can be present in added mixer drinks.

Tips to avoid weight gain

To reduce the chances of gaining weight from drinking alcohol, follow these tips from the British Nutrition Foundation:

·         Stick to your daily recommended units – men should not regularly drink more than 3-4 units of alcohol a day; women should not regularly drink more than 2-3 units a day. As an indication, a pint of lager (ABV 5.2%) and a 250ml glass of wine (ABV 12%) both contain 3 units of alcohol.

·         Alternate an alcoholic drink with a glass of water – this will help to prevent you becoming dehydrated.

·         Don’t drink on an empty stomach. If you do reach for snacks while drinking, opt for a healthier option – choose a sandwich instead of crisps or chips, or choose a chicken burger without mayonnaise instead of a kebab with garlic sauce.

·         Drinking in rounds can mean you end up drinking more than you intended. Opt out and drink at your own pace.

·         Try cutting down with a friend, as you’ll be more likely to stick to it with moral support.

·         Eat a healthier dinner before you start drinking. Order or cook before you start drinking so you’re not tempted to go for the less healthy options.

·         Pace yourself by taking small sips.

·         Avoid ‘binge drinking’ – some people are under the misapprehension that they can ‘save up’ their units to splurge at the weekend.

·         If you’re drinking white wine, why not add a splash of soda water to help the same number of units last longer?

For more help on reducing your alcohol intake, read Tips on cutting down.

How many calories are in your drink?

With a pint of beer the same as a packet of crisps, and a standard bottle of alcopop, the same as a three teacakes, the calories from alcohol soon add up.

Calories in Alcohol
Drink	Calories (kcal)	Food equivalent
A standard glass (175ml) of 12% wine	126	1 Cadbury Heroes miniature bar
A pint of 5% strength beer	170	1 packet of McCoys salted crisps
A glass (50ml) of (17%) cream liqueur	118	1 Milky Way bar
A standard bottle (330ml) of 5% alcopop	237	3 Lees teacakes
A double measure (50ml) of 17.5% fortified wine	65	1 Asda bourbon biscuit

 Compiled from NHS

Fat Facts...

We all need some fat in our diet. But too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. It's important to cut down on fat and choose foods that contain unsaturated fat.

Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are high in energy too, which is measured in kilojoules (kJ) or calories (kcal). Being overweight raises our risk of serious health problems, such as type 2 diabetes and high blood pressure, as well as coronary heart disease.

But this doesn’t mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat is a source of energy as well as some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can’t make itself.

There are two main types of fat found in food: saturated and unsaturated. But which fats should we be eating more of?

Fats to cut down on

As part of a healthy diet, we should try to cut down on food that is high in saturated fat.

Saturated fat

Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association.

·         The average man should eat no more than 30g of saturated fat a day.

·         The average woman should eat no more than 20g of saturated fat a day.

Eating a diet high in saturated fat can cause the level of cholesterol in your blood to build up over time. Raised cholesterol increases your risk of heart disease.

Foods high in saturated fat include:

·         fatty cuts of meat

·         meat products, including sausages and pies

·         butter, ghee and lard

·         cheese, especially hard cheese

·         cream, soured cream and ice cream

·         some savoury snacks and chocolate confectionery

·         biscuits, cakes and pastries

Trans fats

Trans fats are found naturally at low levels in some foods, such as those from animals, including meat and dairy products. They can also be found in foods containing hydrogenated vegetable oil.

Hydrogenated vegetable oils may contain trans fats. If a food contains hydrogenated vegetable oil then this must be declared on the ingredients list.

Like saturated fats, trans fats can raise cholesterol levels in the blood. This is why it’s recommended that trans fats should make up no more than 2% of the energy (kJ/kcal) we get from our diet. For adults, this is no more than about 5g a day.

However, most people in the UK don’t eat a lot of trans fats. On average, we eat about half the recommended maximum. Most of the supermarkets in the UK have removed hydrogenated vegetable oil from all their own-brand products.

We eat a lot more saturated fats than trans fats. This means that when looking at the amount of fat in your diet, it’s more important to focus on reducing the amount of saturated fat.

Fats we can eat more of (unsaturated fats)

Remember, we don't need to cut down on every type of fat. Some fats are not only good for us, most people should be eating more of them.

Unsaturated fats

Eating unsaturated fats instead of saturated can help lower blood cholesterol. Unsaturated fat, such as omega-3 essential fatty acids, is found in: 

·         oily fish such as salmon, sardines and mackerel

·         nuts and seeds

·         sunflower and olive oils

Unsaturated fats are also found in fruit and vegetables, such as avocados.

Tips on eating less fat

Check food labels

Nutrition labels on food packaging can help you to reduce the amount of fat you eat:

High-fat foods:more than 17.5g of total fat per 100g

Low-fat foods:less than 3g of total fat per 100g

These tips can help you cut the total amount of fat in your diet:

·         Compare nutrition labels when shopping, so you can pick foods lower in fat. Use the 'per serving' or 'per 100g' information to compare different foods. Remember, servings may vary, so read the label carefully.

·         Ask your butcher for lean cuts of meat, or compare nutrition labels on meat packaging.

·         Choose lower-fat dairy products, such as 1% fat milk or lower-fat cheese.

·         Grill, bake, poach or steam food rather than frying or roasting, so that you won't need to add any extra fat.

·         Measure oil with tablespoons rather than pouring it straight from a container: this will help you use less.

·         Trim visible fat and take skin off meat before cooking.

·         Use the grill instead of the frying pan, whatever meat you’re cooking.

·         Put more vegetables or beans in casseroles, stews and curries, and a bit less meat. And skim the fat off the top before serving.

·         When making sandwiches, try leaving out the butter or spread: you might not need it if you're using a moist filling. When you do use spread, go for a reduced-fat variety and choose one that is soft straight from the fridge, so it's easier to spread thinly.

Get more practical tips on eating less saturated fat.

Nutrition labels

The nutrition labels on food packaging can help you to cut down on total fat and saturated fat.

Labels containing nutrition information are usually on the back of food packaging. This label will often tell you how much fat and saturated fat is contained in 100g of the food, and sometimes the amount per portion or per serving.

Some packaging also displays nutrition labels on the front, which give at-a-glance information on specific nutrients. These labels may contain information on reference intakes (RIs) or colour-coded nutrition information to help you make healthier choices.

When colour-coding is used on food labels, red means 'high'. Leave red foods or the occasional treat, and aim to eat mainly foods that are green or amber.

Total fat

So what counts as high fat and low fat?

·         High: more than 17.5g of fat per 100g. May be colour-coded red.

·         Low: 3g of fat or less per 100g. May be colour-coded green.

Saturated fat

Look out for 'saturates' or 'sat fat' on the label: this tells you how much saturated fat is in the food.

·         High: more than 5g saturates per 100g. May be colour-coded red.

·         Low: 1.5g saturates or less per 100g. May be colour-coded green.

If the amount of fat or saturated fat per 100g is in between these figures, that's a medium level, and may be colour-coded amber.

What 'lower fat' or 'reduced fat' really means

Just because a food packet contains the words 'lower fat' or 'reduced fat' doesn’t necessarily mean it's a healthy choice.

The lower-fat claim simply means that the food is 30% lower in fat than the standard equivalent. So if the type of food in question is high in fat in the first place, the lower-fat version may also still be high in fat.

For example, a lower-fat mayonnaise is 30% lower in fat than the standard version, but is still high in fat.

Also, these foods aren't necessarily low in calories. Often the fat is replaced with sugar, and the food may end up with the same, or an even higher, energy content.

To be sure of the fat content and the energy content, remember to check the nutrition label on the packet.

 NHS

Signs of OCD

Unwanted but unstoppable thoughts creating anxiety in an individual.

The most common are thoughts of contamination, repeated doubts (wondering whether one has performed a certain act), and often aggressive thoughts like thinking of shouting out obscenities in a temple or place of worship.

Need to have things arranged in a certain order (e.g. symmetrical arrangements of articles on a table)

Repeatedly checking that things are in order, e.g. checks that the door is locked many times.

Collection of unnecessary items.

Performance of the ritualistic behaviours over and over again and great anxiety if they are not performed.

The person is usually conscious of the disorder but fails to do anything about it.

Counting, tapping, repeating certain words, or doing other senseless things to reduce anxiety.

Praying excessively or engaging in rituals triggered by religious fear.

Spending a lot of time washing or cleaning.

Compiled

Harmful effects of junk food !!!

Regular consumption of junk food is one of the leading factors responsible for obesity.

Consumption of soft drinks (containing sugar) has been associated with excess weight gain and an elevated risk for the development of type 2 diabetes.

High cholesterol resulting from junk food puts undue strain on the liver, causing long-term damage to this essential organ.

Junk food diet is a major cause of heart diseases.

Research has suggested that diets high in fat may also impair essential brain functions, like concentration and memory.

Fast food is grossly filled with refined foods, sugars and salts. If you have high blood pressure or cholesterol, it is probably one of the worst things you can have.

Junk foods don't provide you with any essential nutrient, even though they can be very much sufficing, you feel weakened.

Lack of vital oxygen, nutrients and proteins particularly can stale your grey (brain) cells temporarily.

High cholesterol from junk food and diet strains liver damaging it eventually.

Fried foods taste good, but they are terrible for you, especially foods fried in partially hydrogenated or trans-fat oils. These oils lower good cholesterol and increase bad cholesterol.

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Are you perceiving flat abs !!!

Green vegetables are a good source of calcium, which is essential for muscle contraction. If you want flat abs, have at least three servings a day.

It helps reduce abdominal fat. The probiotic bacteria present in most yoghurts help maintaining a healthy digestive system and can be consumed several times a day.

Almonds contain protein, fibre, vitamin E and magnesium - essential to produce energy, build and maintain muscle.

Apples not only provide fibre, but also are comprised of 85% water, giving a feeling of fullness and reduce the impact of cholesterol.

Soyabeans are a great source of antioxidants, fibre and protein. They also help you have flat abs.

For flat abs, have one egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first.

Eliminate all junk food from your diet or reduce it as much as you can.

Packaged foods such as meats, fried foods, sodas and more should be avoided as contribute to abdominal fat, which is difficult to reduce later.

Reduce your intake of foods containing lots of carbohydrates like pasta, white bread, cookies etc. They are converted into sugars and hundreds of calories.

Breakfast gives our body the energy needed to start the day. It helps in healthy metabolism and thus, help burning up fat faster.

Compiled

Encouraging Breast Feeding

World Breast feeding Week is celebrated every year from 1 to 7 August in more than 120 countries to encourage breast feeding and improve the health of babies around the world. It commemorates the Innocenti Declaration made by WHO and UNICEF policy-makers in August 1990 to protect promote and support breast feeding.

Hospitals to have a written breastfeeding policy that is routinely communicated to all healthcare staff.

Train all healthcare staff in the skills necessary to implement the breast feeding policy.

Inform all pregnant women about the benefits and management of breast feeding.

Help mothers initiate breast feeding soon after birth.

Show mothers how to breastfeed and how to maintain lactation even if they are separated from their babies.

Give new born infants no food or drink other than breast milk, unless medically indicated. 

Practice rooming-in, allowing mothers and infants to remain together 24 hours a day.

Encourage breastfeeding on demand.

Give no artificial teats or dummies to breast feeding infants.

Foster the establishment of breastfeeding support groups and refer mothers to them on discharge from the hospital or clinic.

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Health Benefits of Fruits.

Fruits contain 90-95% water, which have a diuretic (increases urination) effect on the body and help eliminate the toxins and nitrogenous wastes from the body.

Most of the fruits are low in sodium and high in potassium, which is an important mineral and helps to maintain normal blood pressure and also improve heart function.

Fruits like grapes and cherries, blueberries, kiwi, plums and blackberries helps reduce the risk of cancer and heart diseases. Guava, oranges, papaya and Indian gooseberry are very good sources for vitamin C an antioxidant. Mangoes and papaya are excellent source for beta carotene.

Beta carotene and lycopene present in apricots take care of the heart by preventing oxidation of LDL cholesterol. Health benefits of apricots include building up of energy and iron resources in the body.

Bananas are a very good source of potassium, vitamin B, vitamin C, manganese and dietary fibre. They are one of the highest sources of potassium, and regular intake may even help to keep blood pressure low.

Recent studies have shown that cherries help relieve the symptoms and pain caused in gout, arthritis and joint inflammation.

The fibre present in fruits like apples has a laxative effect on the body i.e. it helps relieve constipation. The fibre also gives a feeling of satiety by adding bulk to the diet which is beneficial in conditions like diabetes mellitus, heart diseases and obesity.

Fruits like Kiwi are a very good source of vitamin E that is an important fat-soluble antioxidant which when combined with water-soluble antioxidants provides free radical protection on all fronts.

Papayas is a rich source of antioxidants, vitamin E, vitamin C, vitamin A and vitamin D. These antioxidants helps prevent oxidation of LDL cholesterol which if not taken care of can stick to and build up in blood vessel walls forming dangerous plaques leading to atherosclerosis, heart attacks or strokes.

Pineapple is loaded with vitamin C and has anti-inflammatory properties, which serves as a natural home remedy for those suffering from arthritis.

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