Food and Health Room

[Piling]

The best yoghurt is Kurdish

[Londoner]

The best yoghurt is Kurdish

Yes indeed if it is from sheep milk although you may not have a taste for it. It is known in Kurdish as masti mer, ماستي مەر.

While I was in Kurdistan I was living in Kirkuk and Kurdish yoghurt from Erbil was in a high demand in Baghdad. So a lot of Erbil Kurdish Yoghurt from Kirkuk sent to Baghdad at an extortionate price. But guess what it was not a real Erbil Kurdish yoghurt. it was a corrupted yoghurt. They were mixing it with buffalo yoghurt, which is only good as animal food. They were so greedy, they were using at least two thirds of buffalo yoghurt to one third Erbil Kurdish yoghurt. They were doing it openly infront of people and security forces. Most of the security forces were from Tickrit. They were blessing the fraud because they were collecting some sort of extortion from the shops.

[Piling]

I love qaymak also. After that, any 'Crème Chantilly' seems a bit dull to me.

[Londoner]

I love qaymak also. After that, any 'Crème Chantilly' seems a bit dull to me.

Qaymaq reminds me with my step mother, who was refusing to give me any. She was boiling the milk and skimming the qaymaq but she was hiding it. But very often I was finding it and eating it. No one knew what happened to the qaymaq. So my father was accusing her eating it and he was giving her a piece of his mind, sometimes he gave her a good beating for my delight.

[Anthea]

i do not think that I have ever eaten any Kurdish yoghurt

[Piling]

Make a scandal to your Kurdish mates and ask them to bring some for you : directly from the village

[Anthea]

Make a scandal to your Kurdish mates and ask them to bring some for you : directly from the village

Good idea

I generally ask them to bring me back a new toyboy

[Londoner]

i do not think that I have ever eaten any Kurdish yoghurt

if ever you went to Kurdistan Capital, Erbil, and wanted yoghurt, ask for sheep yoghurt. It is something from heaven. But I am not sure if the same sheep yoghurt still exists. Because now I heard some people, imported Newziland sheep, to Kurdistan. During my time sheep taken care of on a sort of free range system. They were living on natural pastors. But now probably they live in commercial enclosures and fed commercial processed food. This sort of sheep can not produce yoghurt with the same old taste.


Another thing with a heavenly taste, I remember was something made from sheep cheese making by-product. It was a lot tastier than the cheese. I don't remember its Kurdish name. I think it was called 'sasy' but I am not sure.In this Kurdish name, sasy, the sound of 'S' becomes the same sound in 'meaSure'.

[Anthea]

The surprising foods that can give you WRINKLES
(and what you should eat to keep looking young)

Foods that 'work from the inside out' can reduce the signs of ageing
Nutritionist Kim Pearson reveals the foods that will give your skin a boost
Oily fish, pomegranates and green vegetables can all help to slow time
Rice, ready meals and salami could all take their toll on your looks

For most of us, one aspect of getting older is the inevitable formation of lines and wrinkles on skin - but one nutritionist begs to differ.

Kim Pearson, from London, says that our diet can have a huge impact on our complexions over the long term and has now shared her tips and simple swaps that she says will keep the years at bay.

Here, she reveals which foods to embrace - and what you should never eat - to follow her Anti-Wrinkle Diet.

TUCK INTO NUTS, FISH AND SEEDS

As we age, our skin becomes thinner and can become more prone to dryness. Essential fatty acids are needed in order for our skin to remain supple and moisturised from the inside out.

Omega 3s are often lacking in our diets so it's a good idea include plenty of oily fish like salmon and tuna, unroasted nuts and seeds (especially linseed and flaxseed) in your diet for a healthy boost.

SAY NO TO BOOZE

Alcohol increases the production of free radicals, which causes damage to cells and speeds up the ageing process.

It also promotes dehydration and has a negative effect on how our body absorbs, stores, uses and excretes nutrients – including those vital for skin health.

Excess alcohol can also cause unattractive broken blood vessels (capillaries) on the face.

EAT A RAINBOW

Brightly coloured fruit and vegetables contain phytonutrients - plant nutrients that act as antioxidants and have been shown to directly protect skin cells from free radical damage.

The more colour and variety the better - think broccoli, blueberries, lemons, peppers and oranges.

DITCH FOODS THAT CAUSE INFLAMMATION

Acute inflammation is associated with heat, swelling, redness and pain - the body's response to infection or injury.

However low level systemic inflammation often has no obvious signs but it can have a significant impact on how we age.

Certain foods can increase inflammation, these include refined carbohydrates such as white bread, white rice and other white flour products.

Others on the list are sugar and anything high in sugar, fried food, processed meat, trans fats and excess omega 6, MSG and alcohol.

Also, being over your ideal body weight promotes inflammation in the body - yet another reason why maintaining a healthy weight is important for good health.

... AND EMBRACE ANTI-INFLAMMATORY INGREDIENTS

Specific foods known for their anti-inflammatory properties include spices such as turmeric and ginger.

Wild salmon is an excellent source of omega-3 fatty acids -a powerful anti-inflammatory.

Broccoli also contains anti-inflammatory phytonutrients, such as sulforaphane.

BIN READY MEALS AND JUNK FOOD

Most processed foods such as supermarket bakery products, ready meals and pizzas contain a cocktail of ageing ingredients.

These foods are usually high in refined carbohydrates, unhealthy fats and artificial additives.

Steer clear of them and instead, spend a little more time making food yourself and opting for foods that are as close to their natural state as possible. Your skin and waistline will thank you for it.

PICK ALTERNATIVES TO SUGAR

Most of us are aware that too much sugar leads to weight gain, but did you know that it can also accelerate skin ageing?

When we eat sugar and refined carbohydrates like white bread, noodles and pasta (which break down to simple sugars) they enter our blood stream where they can then attach to the skin's collagen and elastin.

This causes the skins structure to weaken which results in visible signs of ageing by a process called glycation.

Choosing healthier alternatives like swapping sugar for a natural sweetener like xylitol and stevia and adding more veg to your meals in place of starchy carbohydrates can make a healthy difference to skin.

TOMATOES TO PROTECT SKIN

Vegetables that are rich in betacarotene and Lycopene, found predominantly in tomatoes, are well known for their skin photoprotection properties, meaning they have the ability to protect the skin from sun damage.

Lycopene is a unique nutrient as it is one of the few that becomes more available to the body after cooking.

Try making a healthy tomato based sauce by cooking fresh tomatoes with onions, garlic, herbs and olive oil - great as a topping for fish.

MAKE GREEN TEA YOUR CUPPA

Green tea is a powerful antioxidant drink for the skin and sipping a cup throughout the day is a good way to provide a regular skin boost.

If you prefer an iced tea in the summer, simply allow the tea to cool and then pour the tea in to a jug and add cold water and pop it in the fridge.

Once chilled, pour a glass and add some fresh mint and a squeeze of fresh lemon - a great source of vitamin C which is vital for skin's collagen production.

WHEN RED DOESN'T MEAN DANGER

Antioxidants are important for good skin health, as they help to combat free radical damage to our cells – known to contribute to the appearance of prematurely aged skin.

Studies have shown that catechins from green tea, anthocyanins from dark berries, bioflavonoids from citrus, carotenoids such as lycopene found in orange and red fruits and vegetables, reservratrol from red wine and genistein from soy offer potent antioxidant protection in the skin.

Kim, who is working with the antioxidant supplement Revidox, says: 'It's important to consume a wide variety of vegetables and fruits.'

TAKE TIME TO DE-STRESS

The stress hormone cortisol is one that actually increases with age. While cortisol is essential for health, elevated levels over an extended period of time can contribute to ageing in a number of ways.

Raised cortisol in the evening can prevent us falling asleep – lack of sleep contributes to ageing as it’s when we sleep that our body regenerates and repairs.

Yoga, meditation and deep breathing have all been shown to reduce stress. Reducing caffeine and sugary and high glycemic foods can also help reduce cortisol levels.

SIMPLE ANTI-WRINKLE RECIPES

SKIN SALAD

Ingredients:

Two handfuls of leafy green salad (such as spinach, rocket and watercress)
Leftover chilled roasted vegetables (cherry tomatoes, butternut squash, bell peppers etc)
Two boiled organic eggs
A small handful of chopped walnuts

Dressing: One tablespoon of linseed oil shaken with one tablespoon of lemon juice and black pepper.

This recipe combines protein, healthy fats and anti-oxidant rich vegetables which are all essential for keeping your appearance youthful from the inside out.

When we think of protein, many of us automatically think of meat, but organic eggs, wild fish, seafood and tofu are all good quality, healthy sources of protein that help to support our skin.

SKIN BOOSTING SOUP

Ingredients:

Half a medium butternut squash, peeled, seeded and chopped into chunks
2 large carrots, chopped
2 cups of organic vegetable stock
1/2 cup full fat coconut milk
1 teaspoon grated root ginger (or powder if fresh is not available)
1 teaspoon grated turmeric root (or powder if fresh is not available)
Pinch of ground black pepper

In a large pan, place the butternut squash, carrots and stock. Cover and bring to the boil.

Reduce heat and simmer partially covered for approximately 20 minutes or until squash and carrots are soft.

Cool and blend the cooked squash, carrots, turmeric, ginger with a little of the cooking liquid in a jug blender / or use a hand blender. Pour the mixture back into the pan with rest of the liquid left from cooking. Add the coconut milk and stir.

Heat to desired temperature and serve immediately topped with black pepper. You can keep any leftovers in the fridge or freeze in portions.

THE ULTIMATE ANTIOXIDANT SMOOTHIE

This smoothie combines a variety of skin loving ingredients including antioxidant-rich pomegranates, omega 3 rich flax seeds and easily absorbable protein

Ingredients:

80g pomegranate seeds
One scoop of naturally flavoured, dairy free vanilla protein powder
One tablespoon of flax seeds
Unsweetened almond milk - enough to achieve desired consistency

This smoothie combines a variety of skin loving ingredients. Antioxidant-rich pomegranate is combined with omega 3 rich flax seeds and easily absorbable protein to support healthy skin structure and function.

Research also shows that pomegranate extract has been shown to reduce breakouts and wrinkles. Scientists say the Middle Eastern super fruit contains a 'miracle' ingredient that strengthens ageing muscles and extends life.

According to new research, pomegranates have a unique ability to keep mitochondria, the tiny 'battery packs' that power our cells, charged up. Normally, mitochondria become worn down with age, making them less efficient or even toxic.

It is thought that this leads to muscle weakening and frailty. However, chemicals in pomegranates are turned into a compound called urolithin A - by the bacteria that live in the gut.

Urolithin A then helps the body recycle these drained battery packs, recharging cells and slowing down the ageing process.

http://www.dailymail.co.uk/femail/food/ ... nkles.html

[Anthea]

NOT FOOD BUT HEALTHY AND IMPORTANT

How FIDGETING could save your life:
Toe-tapping 'dramatically cuts your risk of cardiovascular
disease' offsetting desk job health woes

Participants in University of Missouri study were told to tap one leg
After 3 hours of sitting, that leg had much higher blood flow than the other
Experts say this could boost heart health as many work in desk jobs

Fidgeters may annoy the people around them.

But experts in heart health say: don't stop.

According to a new study, even mild toe-tapping and thumb-twiddling can dramatically reduce your risk of cardiovascular disease.

And a research team at the University of Missouri believe it could be the answer to boosting heart health in an age when so many people spend most of their time sat at an office desk.

Do YOU fidget? Keep going! According to a new study, even mild toe-tapping and thumb-twiddling can dramatically reduce your risk of cardiovascular disease

'Many of us sit for hours at a time, whether it's binge watching our favorite TV show or working at a computer,' said Dr Jaume Padilla, an assistant professor of nutrition and exercise physiology at MU and lead author of the study.

'We wanted to know whether a small amount of leg fidgeting could prevent a decline in leg vascular function caused by prolonged sitting.

'While we expected fidgeting to increase blood flow to the lower limbs, we were quite surprised to find this would be sufficient to prevent a decline in arterial function.'

Researchers compared the leg muscle function of 11 healthy men and women.

They then tested them again after they had been sat down for three hours.

During that period, each one was asked to fidget one leg - tapping their foot for a minute then resting it for four. The other leg remained stationary.

Measuring their blood flow afterwards, the researchers found the moving leg had a much higher blood flow than the other.

In fact blood flow slowed dramatically in the stationary leg.

Researchers found that a leg which had been fidgeting intermittently had a much higher blood flow than one that hadn't moved. In fact blood flow slowed dramatically in the stationary leg

The researchers concluded that this minuscule movement could help stimulate vascular health.

In a real-world scenario they recommend tapping both legs to boost blood movement.

They do caution, however, that office workers should not see this as an adequate substitute for walking, and that everyone should try to get away from their seats for a turn every so often.

'You should attempt to break up sitting time as much as possible by standing or walking,' Dr Padilla said.

'But if you're stuck in a situation in which walking just isn't an option, fidgeting can be a good alternative. Any movement is better than no movement.'

http://www.dailymail.co.uk/health/artic ... sease.html

[Londoner]

Foods that 'work from the inside out' can reduce the signs of ageing
Nutritionist Kim Pearson reveals the foods that will give your skin a boost
Oily fish, pomegranates and green vegetables can all help to slow time
Rice, ready meals and salami could all take their toll on your looks

Green tea is as bad as coffee and black tea. her recipes don't achieve the target. She doesn't have anything new.

[Anthea]

At least she is reminding us of some healthy options

And most of us do need reminding from time to time

[Piling]

I don't believe any nutritionist : all 5 years, they radically change their mind and you learn that you deprived of a tasty meal for NOTHING.

[Anthea]

The secrets YOU can steal from athletes
from eating oatmeal for breakfast to running in the morning

Olympic nutritionist and trainer outline how to improve your game
They advise reassessing - not giving up - when you hit a slump
Never eat anything that affects your performance, they say

With the Rio 2016 Olympics now well underway, many of us are left gawking at the TV screen wondering 'how do they do it?'

Well, with the help of a nutritionist and an expert trainer, we reveal the secrets of an Olympic athlete's workout, that you can use.

Let's face it, Olympians are basically super humans, but actually, you'll be surprised to know that there are a few basic tips and tricks of Olympic training that we can steal and use to boost our own workouts.

With the help of Team GB's Head of Nutrition, Kevin Currell and Olympic and Paralympic trainer, Dr Gary Brickley, we reveal some of the most useful secrets to help you train like an athlete.

Commitment is everything

It's probably one of the more obvious secrets, but that doesn't take away the truth that's behind it – being committed plays a huge role when it comes to working out and is one of the major factors that contributes to being successful.

'It takes commitment to the task that you're going to perform in,' explains Dr Brickley.

'Whether you're racing throughout the year or racing for a big competition, it requires numerous things – timing, planning, a focus on nutrition, the psychology of the sport and body awareness.'

It's true, there's no point in starting something if you're not committed to it – we wouldn't start a `TV series on Netflix and not finish it, would we now?

It's the same with working out or training.

If your aim is to lose weight or build muscle or swim 50 lengths of the pool, or complete the London marathon, in order to see results, you have to be committed and stick with it.

'It is about self-motivation and trying to rationalise why you're trying to achieve those things, whether it's for your own personal benefits, ego orientated or being able to tell others what you have achieved,' says Dr Brickley, 'it does take personal motivation.'

Goals, goals, goals

Setting goals is a must – and an athlete's secret that you should grab hold of and never let go.

Whether it's 20 minutes on the treadmill without stopping, completing a 5k run or even just getting your butt down to the gym on a Monday morning, setting goals can help you to figure out what you want to achieve and help you improve.

'I like the athletes to set their own goals, then I sit down and modify those goals and see if they're achievable and what's needed – whether that's training, nutrition, equipment or other factors.' explains Dr Brickley.

'An athlete might have a goal of breaking the world record and then you have to think, how can you get to breaking the world record, what have you got to do at the start, how much have you got to change your muscle mass, how many blocks of training have you got to do to achieve that goal.'

There are so many factors to consider and although breaking a world record might be a little far fetched for an everyday person who lifts weights in the gym, that doesn't mean that you can't set your own personal goals, or get a personal trainer to set some for you – it could be as small as beating your personal best or reaching a certain distance on the bike.

Dr Brickley explains that all goals are personalised but more than often, people follow broad guidelines that don't work for everyone.

Twenty minutes of high intensity exercise, three times a week might not work for you, so you have to look at what you want to achieve and structure it according to your ability.

'You have to look at each individual and think 'what does this person need',' do they need to improve their endurance, do they need to improve their technique to enable them to achieve their goal, is this going to take one month or one year to turn things around?

'Everyone's got their goals that they're trying to achieve. It's about breaking down that goal in to small segments to try and achieve that goal,' he says.

So all you have to do is start small and then work your way up. Identify your end goal and then set the little goals that you need to achieve along the way. Before you know it, you'll be making your dream goals come true.

Match your food to your exercise

One of the ways you can feel like you're training like an athlete is by matching your foods to your exercise.

Understanding which foods can benefit you during particular exercises is a great skill that you can have and use to your advantage.

'You've got to really understand what it takes to winning that event, and then fit the food to that', explains Kevin Currell, Team GB's Head of Nutrition.

'So 100 metres, you've got to be fast and powerful out of the blocks. The event's over in less than ten seconds, so you're going to try and match the food to that event.'

Currell explains that when it comes to quick and powerful sports, you will want to feel light before you start, so having stodgy foods before you perform is probably not going to be your best bet.

'On the flip side, if you're going to go and run the marathon or do a triathlon – it's around a 2-hour event – you know you've got to fuel the body, so carbohydrates are going to be king at that point,' he said.

He goes on to explain that you should be looking for good quality, easily digestible carbohydrates that will provide you with enough nutrients to perform, such as porridge and bagels.

These carbs should be consumed in the build up to your event – a few days before – and then two or three hours before you actually compete.

So, while it's all and well and good knowing how to link your foods to your performance, Currell also has a second principle that we should follow.

'Don't do anything that's going to harm your performance,' he says.

While nothing is completely off the menu for athletes – even junk food – it's about making sensible choices. Poor quality, processed, junk food is going harm your ability to train, so it's best to leave it out, at least until you've reached your goal.

Junk food stresses the body, and to win an Olympic Gold you have to put your body through a huge amount of stress already.

'If you stress your body on top of that by making poor food choices, you add an extra level of stress to the body and you don't need to do that, 'cause you're stressing it enough with training,' he said.

We might not be out here winning Olympic golds, but if you want your workouts to be effective and ultimately achieve your desired goals, it might be beneficial to keep the burgers, chips and takeaways on hold.

The befores and afters

You'll be happy to know that calorie counting and strict diets aren't so much of a thing as we first thought.

But just like matching your food to your exercise, knowing what to eat and drink before and after is really going to help boost your performance.

According to Dr Brickley, the best time to exercise (especially if you want to lose weight) is in the morning, before you've consumed any type of food.

'There are some key things that can be passed over that I've learned from working with athletes,' he says.

'Things like training early in the morning in a faster state works very well for burning fat more efficiently and for some people that can help for weight loss, as well as efficiency in exercising.'

Dr Brickley explains that as soon as you consume carbohydrates or glucose, the body would prefer to use that as a fuel.

So, if you've eaten a heap of toast and cereal and start to exercise, instead of burning fat, your body will burn carbohydrate, because there's more carbohydrate available at that point.

So, if losing weight is one of your set goals, remember to try to not eat before working out in the morning.

However, if you're looking for that energy or performance boost, Kevin Currell suggests having a shot of beetroot juice before exercising.

'Beetroot juice has been well researched in the last few years and in some events, there's good evidence that it could help your performance.

'As long as it's on top of good training for the months before, a good general diet and you've got plenty of carbohydrate and protein in your diet to help you, then they're like a cherry on top of the cake.'

And as for eating after exercise, both experts suggest protein, carbohydrates and hydration are key.

According to Dr Brickley, the whole lifestyle of an athlete is very heavily based on recovering from each exercise and the key factors of recovery are protein and hydration.

'We know after you train, the body's in a good state to absorb all the nutrients into the muscle that you take on board,' said Kevin, 'so protein after training certainly is key.'

So if you've just finished a 45 minute spin class or been out cycling for a few hours, it is important to get carbohydrates back in to your body, whereas if you've just had a quick weight lifting session at the gym, you won't need to worry as much.

There are no excuses

Those infamous, 'I'll start tomorrow' and 'I don't have time' excuses won't get you very far with an Olympic athlete's trainer, because when it comes to training like an Olympian, there are no excuses.

According to Dr Brickley, the most common excuse used is 'lack of time', alongside lack of commitment, focus and facilities, monotony of training and doing things without variation.

'People will find numerous excuses but if you look at the people at the top, they will just get on and train' he said.

'Sarah Storey, who I work with, has got a young child and has been breastfeeding for a long period, yet she still goes out to training and is winning world championships and taking her daughter with her everywhere she goes, so there's no real excuses,' he explains.

So, forget the 'I'm too tired's and the 'I don't have time's, if you've really got what it takes to train like an athlete, you'll have no excuses.

Prepare to re-assess and be a risk-taker

Believe it or not, professional athletes are human and experience failure as much as we do, but it's how they overcome that failure that counts. Their secret – to re-assess and take risks.

As Dr Brickley explains, there's no point in continually failing as that's going to keep knocking you back.

That's where assessing and re-assessing comes in. In order to do that, you need to make sure you tick certain aspects off of your list of goals, acknowledge them and move on to the next level.

'So, if you're constantly achieving your goals, maybe they're a little bit too easy and you need to have a few more dream goals, and you may have to think about how you can break down the goal you're going to achieve,' Dr Brickley explains.

Once you've figured that out, you might need to occasionally take more risks in order to push yourself a bit further, otherwise, you could end up spiraling downwards.

'It might be that you've got to re-assess and try something different,' said Dr Brickley.

'Not everyone is motivated by the gym so it may be you've got to work outside a bit more, take on a different venture, do something a bit more risky or take someone with you to help you achieve those goals.'

Additionally, Brickley explains that working with a coach or someone who's input you respect can help push you to the next level.

'It's re-assessing and then at the top end, it's more about taking higher risks,' he said

'You shouldn't give up, you should re-assess.'

http://www.dailymail.co.uk/health/artic ... rning.html

[Londoner]

The secrets YOU can steal from athletes
from eating oatmeal for breakfast to running in the morning

A lot of verbosity and bragging about. Athletes are not energetic because of their diet. They are energetic because of their commitment and youthful age.