{"id":1038,"date":"2018-10-01T20:36:09","date_gmt":"2018-10-01T19:36:09","guid":{"rendered":"http:\/\/healthnic.eu\/?page_id=1038"},"modified":"2018-10-21T10:31:28","modified_gmt":"2018-10-21T09:31:28","slug":"annex-1","status":"publish","type":"page","link":"https:\/\/healthnic.eu\/guide\/annex-1\/","title":{"rendered":"ANNEX"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-x8owz-b5c6870d88e83c1133e959e19c2d99f5 entry-content-wrapper main_color av-flex-cells  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap fullsize'  >\n<div class='flex_cell av-aoxf-a40b860b0e0f74f885a7d0486400eb99 av-gridrow-cell av_one_half no_margin  avia-builder-el-1  el_before_av_cell_one_half  avia-builder-el-first ' ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jnio86c0-b1f4703a90db5179e74e8eb7c4a85c2d\">\n#top .av-special-heading.av-jnio86c0-b1f4703a90db5179e74e8eb7c4a85c2d{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-jnio86c0-b1f4703a90db5179e74e8eb7c4a85c2d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-jnio86c0-b1f4703a90db5179e74e8eb7c4a85c2d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-jnio86c0-b1f4703a90db5179e74e8eb7c4a85c2d av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-2  avia-builder-el-no-sibling '><h2 class='av-special-heading-tag'  itemprop=\"headline\"  >Annex 1<\/h2><div class='av-subheading av-subheading_below'><p>A suggested structure for creating and cooking new dishes<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<\/div><\/div><div class='flex_cell av-khi1v-4e00243971d78c8bd87df6c83dd436b4 av-gridrow-cell av_one_half no_margin  avia-builder-el-3  el_after_av_cell_one_half  avia-builder-el-last ' ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqooc79-f8d8b737c4d0ef5b051c984915c27c3c\">\n.avia-image-container.av-jmqooc79-f8d8b737c4d0ef5b051c984915c27c3c img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-jmqooc79-f8d8b737c4d0ef5b051c984915c27c3c .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-jmqooc79-f8d8b737c4d0ef5b051c984915c27c3c av-styling- avia-align-center  avia-builder-el-4  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img class='wp-image-1039 avia-img-lazy-loading-not-1039 avia_image ' src='https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/Schermata-2018-10-01-alle-21.20.50.png' alt='' title='Schermata 2018-10-01 alle 21.20.50'  height=\"650\" width=\"472\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div>\n<\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqowax4-d0b9cba6b6a87b05635e9db5912a0f74\">\n#top .avia-section.av-jmqowax4-d0b9cba6b6a87b05635e9db5912a0f74 .scroll-down-link{\ncolor:#83a846;\n}\n.avia-section.av-jmqowax4-d0b9cba6b6a87b05635e9db5912a0f74 .av-extra-border-element .av-extra-border-inner{\nbackground-color:#ffffff;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-jmqowax4-d0b9cba6b6a87b05635e9db5912a0f74 main_color avia-section-default avia-shadow  avia-builder-el-5  el_after_av_layout_row  el_before_av_section  avia-bg-style-scroll av-arrow-down-section container_wrap fullsize'  ><div class=\"av-section-color-overlay-wrap\"><a href='#next-section' title='' class='scroll-down-link av-custom-scroll-down-color' aria-hidden='true' data-av_icon='\ue877' data-av_iconfont='entypo-fontello'><\/a><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1038'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6zit0u-042a58234b0aea08d55f2c7f24fd12a9\">\n.flex_column.av-6zit0u-042a58234b0aea08d55f2c7f24fd12a9{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-6zit0u-042a58234b0aea08d55f2c7f24fd12a9 av_one_full  avia-builder-el-6  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding '     ><section  class='av_textblock_section av-jmqovsqx-307ce82bae26c0fd00fd4f5b3b9211da'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Annex 2<\/strong><\/h2>\n<p>Digital Storytelling \u2013 Script (SAMPLE)<\/p>\n<p>Title: The Friend that I didn`t choose<\/p>\n<p>My accordion is my best friend and also my worst enemy. I didn\u2019t choose it. My father stressed 2 things in my life: to learn swimming and to play a music instrument. The nearest music teacher to my house was an accordionist. So I started to learn accordion. When I began I was 13. At this period, the accordion was a \u201ehas been\u201d instrument. And I was not proud of it. But slowly it became a part of my life. My life gave me different occasions to give up playing, when I went to the University, when I began to work\u2026 I never put it down. I have won some prizes, I have played in front of different audiences with mixed feelings: love \u2013 hate. When I decided to make a break in my life and moved to a small Island in Greece, of course, I brought my accordion. Here, it became a tool of my integration. Without any words, I was accepted by a group of old men who play Greek music. One of them, Manolis, an old fisherman, bouzouki player, took care about my desire to discover this music language. Every day, he came to my house to teach me and my partner, rhythms, melodies, scales. I started here a new family. My daughter was born and gave us the opportunity to cement our relationship when we christened her with my new Greek family. After a while, some accordionists on the Island called me to participate in an accordion festival that they prepared. It was so successful that we decided to do it again. I brought my knowledge of organising. And for the next 5 years, I organised the only accordion festival in Greece. \u00a9<\/p>\n<p>Idigstories.eu, 2016<\/p>\n<p>Digital storytelling- storyboard (Sample)<\/p>\n<p><strong> Title: The Friend that I didn`t choose<\/strong><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6zit0u-042a58234b0aea08d55f2c7f24fd12a9\">\n.flex_column.av-6zit0u-042a58234b0aea08d55f2c7f24fd12a9{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-6zit0u-042a58234b0aea08d55f2c7f24fd12a9 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_two_third  first flex_column_div av-zero-column-padding column-top-margin'     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-g8j3v-4f586db1fc3ff9d0a4754ee1d97ffc23\">\n.flex_column.av-g8j3v-4f586db1fc3ff9d0a4754ee1d97ffc23{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-g8j3v-4f586db1fc3ff9d0a4754ee1d97ffc23 av_two_third  avia-builder-el-9  el_after_av_one_full  el_before_av_two_third  first flex_column_div av-zero-column-padding column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqoru0k-2fd70ae9e91a015147c43c4201020229\">\n.avia-image-container.av-jmqoru0k-2fd70ae9e91a015147c43c4201020229 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-jmqoru0k-2fd70ae9e91a015147c43c4201020229 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-jmqoru0k-2fd70ae9e91a015147c43c4201020229 av-styling- avia-align-center  avia-builder-el-10  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img class='wp-image-1043 avia-img-lazy-loading-not-1043 avia_image ' src='https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/AnnexA.jpg' alt='' title='AnnexA'  height=\"699\" width=\"504\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-awvez-c5b0926c5102271529e969ac825520c5\">\n.flex_column.av-awvez-c5b0926c5102271529e969ac825520c5{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-awvez-c5b0926c5102271529e969ac825520c5 av_two_third  avia-builder-el-11  el_after_av_two_third  avia-builder-el-last  first flex_column_div av-zero-column-padding column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqosb2e-5003018e9b5b8d12f38872c93daef7b6\">\n.avia-image-container.av-jmqosb2e-5003018e9b5b8d12f38872c93daef7b6 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-jmqosb2e-5003018e9b5b8d12f38872c93daef7b6 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-jmqosb2e-5003018e9b5b8d12f38872c93daef7b6 av-styling- avia-align-center  avia-builder-el-12  el_before_av_image  avia-builder-el-first '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img class='wp-image-1047 avia-img-lazy-loading-not-1047 avia_image ' src='https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/AnnexB.jpg' alt='' title='AnnexB'  height=\"699\" width=\"504\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqotmh2-325d8cbf95d0f1f28745cf2550d656dd\">\n.avia-image-container.av-jmqotmh2-325d8cbf95d0f1f28745cf2550d656dd img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-jmqotmh2-325d8cbf95d0f1f28745cf2550d656dd .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-jmqotmh2-325d8cbf95d0f1f28745cf2550d656dd av-styling- avia-align-center  avia-builder-el-13  el_after_av_image  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img class='wp-image-1051 avia-img-lazy-loading-not-1051 avia_image ' src='https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/Schermata-2018-10-01-alle-21.28.24.png' alt='' title='Schermata 2018-10-01 alle 21.28.24'  height=\"490\" width=\"567\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-jmqovsqx-307ce82bae26c0fd00fd4f5b3b9211da'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Consent form[1]<\/p>\n<p>Name<br \/>\nSurname<br \/>\nContacts email or telephone<\/p>\n<p>I understand that the intention of the [name of the project\/institution] to make the digital stories available as an educational and learning resource is part of an international drive to improve the quality and attractiveness of lifelong learning education for adults, but that the project team can have no control over, or liability for, how they are ultimately used.<\/p>\n<p>I consent to the use of my story as part of the project.<\/p>\n<p>I \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026 consent to the above training program and consent to the photographing\/videoing and publication of images of my involvement in the project\/institution. I have obtained all appropriate permissions for materials used in the story.<\/p>\n<p>I \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026. give my consent for my story to be published on the web: [web address].<\/p>\n<p>Signature \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n<p>Date: \u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n<p>[1]. Ban D., Nagy B. (Anthropolis Association-2016),Digital Storytelling in Practice \u2013 This learning material has been produced within the &#8216;i-DIGital Stories \u2013 Stories Educational Learning Facilities&#8217; project, financed by the European Commission<\/p>\n<\/div><\/section><\/p><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><div class='av-extra-border-element border-extra-arrow-down'><div class='av-extra-border-outer'><div class='av-extra-border-inner'><\/div><\/div><\/div><\/div><\/div><div id='av_section_2'  class='avia-section av-5qk5f2-dea74d9e5d0bae3ca4498aad17b29a7d main_color avia-section-default avia-no-border-styling  avia-builder-el-15  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1038'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4xc71q-aa43fda27f6948a993c082b414864d09\">\n.flex_column.av-4xc71q-aa43fda27f6948a993c082b414864d09{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-4xc71q-aa43fda27f6948a993c082b414864d09 av_two_third  avia-builder-el-16  avia-builder-el-no-sibling  first flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqp2hbv-f560307049d95c4815d4447a0d123484\">\n#top .av_textblock_section.av-jmqp2hbv-f560307049d95c4815d4447a0d123484 .avia_textblock{\ncolor:#000000;\n}\n<\/style>\n<section  class='av_textblock_section av-jmqp2hbv-f560307049d95c4815d4447a0d123484'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><h2>\u0391nnex 3<\/h2>\n<p><strong>Nutritional Education<\/strong><\/p>\n<p>Health is defined in the World Health Organisation constitution of 1948 as \u201cA state of complete physical, social and mental well-being, and not merely the absence of disease or infirmity\u201d. Our daily food choices have a big impact on our physical and mental health, and overall well-being. Good and healthy food can be defined as real food that is unrefined and unprocessed as nature intended. Good food provides the body with all the vital nutrients, vitamins, and minerals it requires to work its best. Variety, balance and moderation are essential to ensure we get the full range of nutrients for good health. Food acts as a foundation medicine and affects all systems of the body. When an active lifestyle with sufficient exercise and a positive attitude are combined with a well-balanced, varied and disciplined diet, there is no limit to good health. Although the exact composition of a balanced healthy diet will vary according to each individual needs. Aspects such as their age, gender, lifestyle, physical and emotional health, physical activity, cultural environment, dietary customs and locally available foods. However the basic principles of what constitutes a healthy diet remain the same. Vegetables, fruit, pulses (legumes), nuts and seeds are important sources of vitamins, minerals, dietary fibre, plant protein, complex carbohydrates, essential fats and antioxidants.<\/p>\n<p>While we know that good nutrition and physical activity can help maintain<\/p>\n<p class=\"p1\">a healthy weight <a href=\"https:\/\/www.safefood.eu\/Healthy-Eating\/Weight-Loss\/BMI-calculator.aspx\">https:\/\/www.safefood.eu\/Healthy-Eating\/Weight-Loss\/BMI-calculator.aspx<\/a><\/p>\n<p class=\"p1\">The benefits of good nutrition can also help:<\/p>\n<p class=\"p1\">\u2022 Improve mental health and well being<\/p>\n<p class=\"p1\">\u2022 Prevent risk of obesity<\/p>\n<p class=\"p1\">\u2022 Increase energy level<\/p>\n<p class=\"p1\">\u2022 Improve ability to prevent illness<\/p>\n<p class=\"p1\">\u2022 Improve ability to recover from injury and illness<\/p>\n<p class=\"p1\">\u2022 Lower high cholesterol<\/p>\n<p class=\"p1\">\u2022 Reduce high blood pressure<\/p>\n<p class=\"p1\">\u2022 Reduce risk of some diseases including diabetes, heart disease, stroke, some cancers, artherosclerosis and osteoporosis<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1080 aligncenter\" src=\"http:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/dietary.jpg\" alt=\"\" width=\"629\" height=\"716\" srcset=\"https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/dietary.jpg 629w, https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/dietary-264x300.jpg 264w, https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/dietary-619x705.jpg 619w, https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/dietary-450x512.jpg 450w\" sizes=\"(max-width: 629px) 100vw, 629px\" \/><\/p>\n<p><strong>Suggested Basic Rules of a Nutritious Diet<\/strong><\/p>\n<p>As the exact composition of a balanced healthy diet will vary according to each individual needs<\/p>\n<p>\u2022 Drink Water Mostly<\/p>\n<p>\u2022 Drink at least 1.5L of Water daily<\/p>\n<p>\u2022 Tea (lightly infused black, green, herbal or fruit infusions)<\/p>\n<p>\u2022 Limit caffeine<\/p>\n<p>\u2022 Avoid fruit juices, added sugar, colours, chemicals and particularly avoid artificially sweetened drinks<\/p>\n<p>\u2022 Instead for variety add to water slices of orange, lime, lemon, cucumber, ginger, leaves of mint, basil.<\/p>\n<p>\u2022 Avoid drinking large sips of cold water with meals as water with meals dilutes the digestive fluids and slows digestion. Have small sips of water at room temperature and try to drink mostly away from meals.<\/p>\n<p><strong> Eat mostly foods derived from plant produce<\/strong><\/p>\n<p>Choose a wide variety that have little or no processing, these foods offer the most health benefits. The majority of our diet should consist of vegetables, fruits, whole grains, pulses (legumes) and smaller amounts a variety of unsalted nuts, seeds and plant-based unrefined oils.<\/p>\n<p><strong>Choose locally produced seasonal foods where possible<\/strong><\/p>\n<p>These are generally fresher, cheaper, have more flavour and taste better. Locally produced foods in season are harvested at their peak providing maximum nutritional<\/p>\n<p class=\"p1\">benefit, many nutrients decline quickly in the periods of storage and travel. These also have less contaminant used to survive the long periods of travel and quarantine.<\/p>\n<p class=\"p1\"><strong>Eat vegetables<\/strong><\/p>\n<p class=\"p1\">\u2022 50% as a guidleline of your plate should consist of a good variety of fresh seasonal vegetables<\/p>\n<p class=\"p1\">\u2022 Ensure vegetables are still crunc hywhen cooked to preserve and maximise vital nutrients<\/p>\n<p class=\"p1\">\u2022 Raw vegetables are great for snacks<\/p>\n<p class=\"p1\"><strong>Eat fruit<\/strong><\/p>\n<p class=\"p1\">\u2022 25 palm sized portions of a variety of fresh whole fruit<\/p>\n<p class=\"p1\">\u2022 Choose a wide variety of colours, particularly berries and local seasonal fruit<\/p>\n<p class=\"p1\">\u2022 Eat fruit either at least 30 mins before meals or separately to meals, or at least 2 hours after meals.<\/p>\n<p class=\"p1\">\u2022 Avoid eating fruit with dairy, particularly sour fruit with yogurt,<\/p>\n<p class=\"p1\">\u2022 Fast fermenting fruit such as berries, cherries, melon, mangoes, pears &amp; peaches should not be eaten with other foods, other fruit such as apples,<\/p>\n<p class=\"p1\">bananas and coconut combine well with starches such as oats, potatoes, rice, rye, wheat, bread and pasta<\/p>\n<p class=\"p1\"><strong>Eat wholegrains<\/strong><\/p>\n<p class=\"p1\">\u2022 25% as a guideline of your plate should consist of wholegrains such as brown rice, whole wheat pasta, whole grain bread, buckwheat, whole rye, bulgur,<\/p>\n<p class=\"p1\">millet, whole wheat couscous, wholegrain barley, whole corn, quinoa.<\/p>\n<p class=\"p1\"><strong>Eat a wide variety of pulses (legumes)<\/strong><\/p>\n<p class=\"p1\">\u2022 25% as a guideline of your plate such as lentils, beans, dried peas, sprouts and in the form of organic soy products tofu, tempeh<\/p>\n<p class=\"p1\">\u2022 Excellent sources of vegetable protein and nutrients<\/p>\n<p class=\"p1\"><strong>Limit portions of animal protein<\/strong><\/p>\n<p class=\"p1\">\u2022 Choose fish (salmon, trout, mackerel, herring, sardines), poultry and eggs<\/p>\n<p class=\"p1\">\u2022 Limit lean red meat<\/p>\n<p class=\"p1\">\u2022 Avoid processed meats<\/p>\n<p class=\"p1\">\u2022 Limit dairy, cheese to 3 fingers, kefir, \u00bd cup of unsweetened natural yogurt, glass of milk<\/p>\n<p class=\"p1\">\u2022 Include smaller quantities of nuts and seeds<\/p>\n<p class=\"p1\">\u2022 choose a variety of each, unsalted with no additives, preferably non sprayed<\/p>\n<p class=\"p1\">\u2022 include unrefined plant based oils (olive, canola\/rapeseed, oleic sunflower oil) in cooking and at the table.<\/p>\n<p class=\"p1\"><strong>Regularly consider alternative choices to vary diet.<\/strong><\/p>\n<p class=\"p1\">\u2022 Choose fresh seasonal produce in order to maximise nutrients and enjoyment of preparing, cooking and eating these delicious natural real foods<\/p>\n<p class=\"p1\">\u2022 Plan tasty snacks and meals in advance to include nutrientdense foods and also low in calories.<\/p>\n<p class=\"p1\">\u2022 Remember Good daily choices impact on our health and wellbeing<\/p>\n<p class=\"p1\"><strong>Salt<\/strong><\/p>\n<p class=\"p1\">Real raw salt is an excellent source of vital minerals, containing on average 80 essential trace minerals and elements required to support and maintain a good<\/p>\n<p class=\"p1\">mineral balance in the body.<\/p>\n<p class=\"p1\">This raw salt should not be confused with the more commonly used variety labelled as table salt, cooking salt, sea salt.. This denatured type of salt is highly<\/p>\n<p class=\"p1\">processed, highly refined, and is stripped of its minerals. It is bleached to give its clean white colour, has added anti-caking chemicals, and contains other<\/p>\n<p class=\"p1\">synthetic chemicals and additives to stabilise the additives. It is highly toxic to all systems in the body. Holds no nutritional benefit to the body and furthermore<\/p>\n<p class=\"p1\">depletes the body of other vital nutrients. It is directly associated with many serious health problems including high blood pressure and hypertension as the body<\/p>\n<p class=\"p1\">struggles to remove this toxic element from the heart and other organs in the body.<\/p>\n<p class=\"p1\">Raw salt is the only type of salt that can be properly used, digested and assimilated properly in the body. This natural real salt is unprocessed and unrefined.<\/p>\n<p class=\"p1\">The components of natural raw salt and its necessary minerals and elements help regulate:<\/p>\n<p class=\"p1\">\u2022 the immune system<\/p>\n<p class=\"p1\">\u2022 blood and heart<\/p>\n<p class=\"p1\">\u2022 bone and muscle health<\/p>\n<p class=\"p1\">\u2022 hormone health<\/p>\n<p class=\"p1\">\u2022 kidney health<\/p>\n<p class=\"p1\">\u2022 removal of toxins<\/p>\n<p class=\"p1\">\u2022 relieve stress and depression<\/p>\n<p class=\"p1\">\u2022 skin health<\/p>\n<p class=\"p1\">\u2022 respiratory ailments<\/p>\n<p class=\"p1\">\u2022 sleep<\/p>\n<p class=\"p1\">Avoid processed foods, restaurant, fast foods, that are high in salt.<\/p>\n<p class=\"p1\">Avoid table salt, this is highly processed and bleached, losing the naturally occurring mineral elements<\/p>\n<p class=\"p1\">Only use raw whole salts labelled \u201cunrefined\u201d, \u201cunprocessed\u201d or \u201cnatural\u201d, such as rock salt, or sesame salt<\/p>\n<p class=\"p1\">Reduce your salt content by using a variety of alternative flavourings or seasonings such as black pepper, herbs, spices, garlic, lemon juice.<\/p>\n<p class=\"p1\">Use in moderation thereafter and where possible substitute salt with other high sodium foods such as seaweeds, beets and their greens, celery, kale, parsley<\/p>\n<p class=\"p1\">and spinach increasing flavour and nutrition.<\/p>\n<p class=\"p1\"><strong>Other uses of raw salt<\/strong><\/p>\n<p class=\"p1\">Skin inflammations, sore throats, bleeding or inflamed gums, abdominal pain due to poor food, bloating<\/p>\n<p class=\"p1\"><strong>To preserve nutrients from being destroyed before or after consumption:<\/strong><\/p>\n<p class=\"p1\">\u2022 Avoid overcooking vegetables and fruit as this can lead to the loss of important nutrients<\/p>\n<p class=\"p1\">\u2022 Avoid processed foods with more than five ingredients listed \u2013 Recipes are great, but avoid processed<\/p>\n<p class=\"p1\">\u2022 Avoid refined foods (refined sugar, refined salt, white flour foods) and refined oils<\/p>\n<p class=\"p1\">\u2022 Avoid foods with added fats\/products rich in fat, choose unrefined plant oils<\/p>\n<p class=\"p1\">\u2022 Avoid foods with added sugar, artificial sweeteners and sugary drinks<\/p>\n<p class=\"p1\">\u2022 Avoid foods with table\/cooking salt that is highly processed and bleached<\/p>\n<p class=\"p1\">\u2022 Avoid chemical additives and preservatives in food and water<\/p>\n<p class=\"p1\">\u2022 Limit salt, instead of salt season with other herbs and spices<\/p>\n<p class=\"p1\">\u2022 Limit intoxicants: caffeine (coffee, tea, chocolate), nicotine, alcohol<\/p>\n<p class=\"p1\">\u2022 Avoid rich greasy food and highly seasoned food<\/p>\n<p class=\"p1\">\u2022 Avoid overeating, hurried eating without chewing properly, eating late at night.<\/p>\n<p class=\"p1\"><strong>The way we eat is as important to our wellbeing as what we eat.<\/strong><\/p>\n<p class=\"p1\">Chew all food well. Plant foods especially wholegrains must be chewed well to release full nutritional value to the body.<\/p>\n<p class=\"p1\">\u2022 Set a time to eat with others (where possible) in a clean environment surrounded by pleasant sounds, aromas and conversation.<\/p>\n<p class=\"p1\">\u2022 Eat consciously and with moderation.<\/p>\n<p class=\"p1\">\u2022 Drinking water with meals dilutes the digestive juices, a small amount (4 ounces) is fine however.<\/p>\n<p class=\"p1\">\u2022 Enjoy and appreciate your food!<\/p>\n<p class=\"p1\">\u2022 Relaxation (not sleep) after food helps digest food and sleep well at night.<\/p>\n<p class=\"p1\"><strong>Differences in nutritional needs consistent with the climate and the raw materials found to the host country relative to those of the country of origin.<\/strong><\/p>\n<p class=\"p1\"><strong>Health problems that may arise if this in not taken into account.<\/strong><\/p>\n<p class=\"p1\">There are numerous health risks to the body and as a result to the mind with change in diet if not balanced.<\/p>\n<p class=\"p1\">Individuals coming from sunnier climates may be accustomed to a wide variety of seasonal local produce acting as functional medicine to the body. It will be<\/p>\n<p class=\"p1\">important to research nutritional content of those foods to ensure a good nutritional replacement can included in the new diet and not a poorer quality processed<\/p>\n<p class=\"p1\">variety consumed in its place.<\/p>\n<p class=\"p1\">Lack of sunlight common in colder climates, can cause seasonal affective disorder known also as S.A.D and \u201cwinter depression\u201d in many individuals. Cravings<\/p>\n<p class=\"p1\">for carbohydrate rich foods are common when affected by winter depression, many reporting feeling better during and after carbohydrate consumption. It<\/p>\n<p class=\"p1\">is important to choose a healthy complex carbohydrate option rather than reaching for cakes, cookies etc that will result in additional deterioration to health<\/p>\n<p class=\"p1\">and wellbeing. Some of the best choices of complex carbohydrates include brown rice, legumes, millet, whole oats, whole grain breads and pastas. Vitamin<\/p>\n<p class=\"p1\">deficiencies particularly vitamin D deficiency can contribute to depression and damage your health. Essential healthy fats are used to aid the absorption of<\/p>\n<p class=\"p1\">vitamins A, E, K and D. Healthy fats to improve your diet include fish, nuts, nut butters, olives, avocados and soy bean products<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqp4sfg-e5abd40afb7e520e252aca58d8e1b91a\">\n.avia-image-container.av-jmqp4sfg-e5abd40afb7e520e252aca58d8e1b91a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-jmqp4sfg-e5abd40afb7e520e252aca58d8e1b91a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-jmqp4sfg-e5abd40afb7e520e252aca58d8e1b91a av-styling- avia-align-center  avia-builder-el-18  el_after_av_textblock  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img class='wp-image-1624 avia-img-lazy-loading-not-1624 avia_image ' src='https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/Dietary-Fats-1030x574.jpg' alt='' title='Dietary Fats'  height=\"574\" width=\"1030\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-jmqp5gil-f15021231ac12e077a8189858ca0ee88'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p class=\"p1\">Holford, P., New Optimum Nutrition Bible, 2004<\/p>\n<p class=\"p1\">Pitchford, P., Healing with wholefoods, Third edition, 2002<\/p>\n<p class=\"p1\">Wilcox, B., Wilcox, C., Suzuki M., The Okinawa Way, 2001<\/p>\n<p class=\"p1\">World Health Organisation, Constitution of WHO: Principles<\/p>\n<p class=\"p2\"><a href=\"http:\/\/www.who.int\/about\/mission\/en\/\">http:\/\/www.who.int\/about\/mission\/en\/<\/a><\/p>\n<p class=\"p2\"><a href=\"https:\/\/www.safefood.eu\/Healthy-Eating.aspx\">https:\/\/www.safefood.eu\/Healthy-Eating.aspx<\/a><\/p>\n<p class=\"p2\"><a href=\"https:\/\/www.safefood.eu\/Healthy-Eating\/Weight-Loss\/BMI-calculator.aspx\">https:\/\/www.safefood.eu\/Healthy-Eating\/Weight-Loss\/BMI-calculator.aspx<\/a><\/p>\n<p class=\"p2\"><a href=\"https:\/\/cancer-code-europe.iarc.fr\/index.php\/en\/ecac-12-ways\/healthy-body-weight\/52-healthy-body-weight\">https:\/\/cancer-code-europe.iarc.fr\/index.php\/en\/ecac-12-ways\/healthy-body-weight\/52-healthy-body-weight<\/a><\/p>\n<\/div><\/section><\/p><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqpc107-ef8a6b0cf0997ab7636804e48c5cb55a\">\n#top .avia-section.av-jmqpc107-ef8a6b0cf0997ab7636804e48c5cb55a .scroll-down-link{\ncolor:#83a846;\n}\n.avia-section.av-jmqpc107-ef8a6b0cf0997ab7636804e48c5cb55a .av-extra-border-element .av-extra-border-inner{\nbackground-color:#ffffff;\n}\n<\/style>\n<div id='av_section_3'  class='avia-section av-jmqpc107-ef8a6b0cf0997ab7636804e48c5cb55a main_color avia-section-default avia-shadow  avia-builder-el-20  el_after_av_section  el_before_av_section  avia-bg-style-scroll av-arrow-down-section container_wrap fullsize'  ><div class=\"av-section-color-overlay-wrap\"><a href='#next-section' title='' class='scroll-down-link av-custom-scroll-down-color' aria-hidden='true' data-av_icon='\ue877' data-av_iconfont='entypo-fontello'><\/a><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1038'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ao1oke-7e95b8ecebd960ea35f4d61e8623ba60\">\n.flex_column.av-ao1oke-7e95b8ecebd960ea35f4d61e8623ba60{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-ao1oke-7e95b8ecebd960ea35f4d61e8623ba60 av_one_third  avia-builder-el-21  el_before_av_two_third  avia-builder-el-first  first flex_column_div av-zero-column-padding '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-92xs7y-c00d55e118a9ebee9aa9e2c1593b13e6\">\n.flex_column.av-92xs7y-c00d55e118a9ebee9aa9e2c1593b13e6{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-92xs7y-c00d55e118a9ebee9aa9e2c1593b13e6 av_two_third  avia-builder-el-22  el_after_av_one_third  el_before_av_one_half  flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqpdq6o-6abc7d13e77225d72d3cc3cc355b0237\">\n#top .av_textblock_section.av-jmqpdq6o-6abc7d13e77225d72d3cc3cc355b0237 .avia_textblock{\ncolor:#000000;\n}\n<\/style>\n<section  class='av_textblock_section av-jmqpdq6o-6abc7d13e77225d72d3cc3cc355b0237'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><h2>Annex 4<\/h2>\n<p class=\"p1\"><strong>Basic Culinary Terminology<\/strong><\/p>\n<p class=\"p1\"><strong>Bake<\/strong> -To cook in an oven in dry heat<\/p>\n<p class=\"p1\"><strong>Baste<\/strong> \u2013To moisten foods during cooking to add flavour and prevent drying<\/p>\n<p class=\"p1\"><strong>Beat<\/strong> -To mix ingredients together using a fast, circular movement with a spoon, fork, whisk or mixer<\/p>\n<p class=\"p1\"><strong>Blend<\/strong> -To mix ingredients together gently with a spoon, fork, or until combined<\/p>\n<p class=\"p1\"><strong>Boil<\/strong> -To heat a food so that the liquid gets hot enough for bubbles to rise and break the surface<\/p>\n<p class=\"p1\"><strong>Broil or Grill &#8211;<\/strong>To cook under direct heat<\/p>\n<p class=\"p1\"><strong>Brown<\/strong> -To cook over medium or high heat until surface of food browns or darkens<\/p>\n<p class=\"p1\"><strong>Chop<\/strong> -To cut into small pieces<\/p>\n<p class=\"p1\"><strong>Dice<\/strong> -To cut into small cubes<\/p>\n<p class=\"p1\"><strong>Dissolve<\/strong> \u2013 to combine one dry ingredient with another wet ingredient to form a solution<\/p>\n<p class=\"p1\"><strong>Drain<\/strong> -To remove all the liquid using a colander, strainer, or by pressing a plate against the food while tilting the container<\/p>\n<p class=\"p1\"><strong>Flake<\/strong> &#8211; To break lightly into small pieces.<\/p>\n<p class=\"p1\"><strong>Fry<\/strong> &#8211; To cook in hot fat. To cook in a fat is called pan-frying or saut\u00e9eing; to cook in a one-to-two inch layer of hot fat is called shallow-fat frying; to cook in a deep<\/p>\n<p class=\"p1\">layer of hot fat is called deep-fat frying.<\/p>\n<p class=\"p1\"><strong>Garnish<\/strong> &#8211; To decorate a dish both to enhance its appearance and to provide a flavourful foil. Parsley, lemon slices, raw vegetables, chopped chives, and other<\/p>\n<p class=\"p1\">herbs are all forms of garnishes.<\/p>\n<p class=\"p1\"><strong>Grate or Shred<\/strong> -To scrape food against the holes of a grater making thin pieces<\/p>\n<p class=\"p1\"><strong>Grease<\/strong> -To lightly coat with oil, butter, margarine, or non-stick spray so food does not stick when cooking or baking<\/p>\n<p class=\"p1\"><strong>Grill<\/strong> \u2013 To cook on or under a grill of intense heat<\/p>\n<p class=\"p1\"><strong>Knead<\/strong> \u2013 To press, fold and stretch dough until it is smooth and uniform, usually done by pressing with the heels of the hands<\/p>\n<p class=\"p1\"><strong>Lukewarm<\/strong> &#8211; Neither cool nor warm; approximately body temperature.<\/p>\n<p class=\"p1\"><strong>Marinate<\/strong> -To soak food in a liquid to tenderise or add flavour to it (the liquid is called a \u201cmarinade\u201d)<\/p>\n<p class=\"p1\"><strong>Mash<\/strong> -To squash food with a fork, spoon, or masher<\/p>\n<p class=\"p1\"><strong>Mince<\/strong> -To cut into very small pieces, smaller than chopped or diced pieces<\/p>\n<p class=\"p1\"><strong>Mix<\/strong> -To stir ingredients together with a spoon, fork, or electric mixer until well combined<\/p>\n<p class=\"p1\"><strong>Pan Fry<\/strong> &#8211; To cook in small amounts of fat or oil<\/p>\n<p class=\"p1\"><strong>Parboil<\/strong> &#8211; To cook food in boiling water for only a short amount of time to retain the colour, to help preserve nutrients and to firm foods, such as vegetables<\/p>\n<p class=\"p1\"><strong>Peel<\/strong> &#8211; To remove the peels from vegetables or fruits.<\/p>\n<p class=\"p1\"><strong>Pickle<\/strong> &#8211; To preserve or expanding lifespan of food by either fermentation in brine or immersion in vinegar.<\/p>\n<p class=\"p1\"><strong>Pinch<\/strong> &#8211; A pinch is the small amount you can hold between your thumb and forefinger.<\/p>\n<p class=\"p1\"><strong>Poach<\/strong>&#8211; To cook very gently in hot liquid kept just below the boiling point.<\/p>\n<p class=\"p1\"><strong>Puree<\/strong> &#8211; To blend, grind or mash food until it is a thick, smooth, lump-free consistency<\/p>\n<p class=\"p1\"><strong>Preheat<\/strong> -To turn oven on ahead of time so that it is at the desired temperature when needed (usually takes about 5 to 10 minutes)<\/p>\n<p class=\"p1\"><strong>Reduce<\/strong> &#8211; To boil down to reduce the volume.<\/p>\n<p class=\"p1\"><strong>Refresh<\/strong> &#8211; To run cold water over food that has been parboiled, to stop the cooking process quickly.<\/p>\n<p class=\"p1\"><strong>Roast<\/strong> &#8211; To cook in an oven with dry heat<\/p>\n<p class=\"p1\"><strong>Saut\u00e9<\/strong> -To cook quickly in a little oil, butter, or margarine<\/p>\n<p class=\"p1\"><strong>Shred<\/strong> &#8211; To cut or tear in small, long, narrow pieces.<\/p>\n<p class=\"p1\"><strong>Sift<\/strong> &#8211; To put one or more dry ingredients through a sieve or sifter.<\/p>\n<p class=\"p1\"><strong>Simmer<\/strong> -To cook in liquid over low heat (low boil) so that bubbles just begin to break the surface<\/p>\n<p class=\"p1\"><strong>Steam<\/strong> -To cook food over steam without putting the food directly in water (usually done with a steamer)<\/p>\n<p class=\"p1\"><strong>Sterilise<\/strong> &#8211; To destroy micro-organisms by boiling, dry heat, or steam.<\/p>\n<p class=\"p1\"><strong>Stew<\/strong> &#8211; To simmer slowly in a small amount of liquid for a long time.<\/p>\n<p class=\"p1\"><strong>Stir<\/strong> &#8211; To mix ingredients with a circular motion until well blended or of uniform consistency.<\/p>\n<p class=\"p1\"><strong>Stir Fry<\/strong> -To quickly cook small pieces of food over high heat while constantly stirring the food until it is crisply tender (usually done with a wok)<\/p>\n<p class=\"p1\"><strong>Toss<\/strong> &#8211; To mix the ingredients, such as salads and pasta, by using a light lift and drop method.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-awvez-c5b0926c5102271529e969ac825520c5\">\n.flex_column.av-awvez-c5b0926c5102271529e969ac825520c5{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-awvez-c5b0926c5102271529e969ac825520c5 av_one_half  avia-builder-el-24  el_after_av_two_third  el_before_av_one_half  first flex_column_div av-zero-column-padding column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-6b638db67756d7166117e4d6c22ef36b\">\n#top .av-special-heading.av-av_heading-6b638db67756d7166117e4d6c22ef36b{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-6b638db67756d7166117e4d6c22ef36b .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-6b638db67756d7166117e4d6c22ef36b .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-6b638db67756d7166117e4d6c22ef36b av-special-heading-h4 blockquote modern-quote  avia-builder-el-25  avia-builder-el-no-sibling '><h4 class='av-special-heading-tag'  itemprop=\"headline\"  >Basic Language Literature (food vocabulary)<\/h4><div class='av-subheading av-subheading_below'><p>An example.<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-awvez-18806355c13697e934a6760dc5b9530b\">\n.flex_column.av-awvez-18806355c13697e934a6760dc5b9530b{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-awvez-18806355c13697e934a6760dc5b9530b av_one_half  avia-builder-el-26  el_after_av_one_half  avia-builder-el-last  flex_column_div av-zero-column-padding column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqpjbgt-915e6aa3b1de4bd54685b973ceab62ad\">\n.avia-image-container.av-jmqpjbgt-915e6aa3b1de4bd54685b973ceab62ad img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-jmqpjbgt-915e6aa3b1de4bd54685b973ceab62ad .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-jmqpjbgt-915e6aa3b1de4bd54685b973ceab62ad av-styling- avia-align-center  avia-builder-el-27  el_before_av_textblock  avia-builder-el-first '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img class='wp-image-1064 avia-img-lazy-loading-not-1064 avia_image ' src='https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/basicLanguage.jpg' alt='' title='basicLanguage'  height=\"548\" width=\"606\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-jmqpjrj6-d1f09d1f3389d5381350c78cc52ee840'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p class=\"p1\">Taken from:<\/p>\n<p class=\"p2\"><a href=\"http:\/\/www.fluentland.com\">www.fluentland.com<\/a><\/p>\n<\/div><\/section><\/p><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><div class='av-extra-border-element border-extra-arrow-down'><div class='av-extra-border-outer'><div class='av-extra-border-inner'><\/div><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqpkomj-5846f98419948977adc3c44359bba339\">\n#top .avia-section.av-jmqpkomj-5846f98419948977adc3c44359bba339 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id=\"style-css-av-5ahvim-21cdfd738cdf2d66a644c942f61a80a8\">\n.flex_column.av-5ahvim-21cdfd738cdf2d66a644c942f61a80a8{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-5ahvim-21cdfd738cdf2d66a644c942f61a80a8 av_two_third  avia-builder-el-30  avia-builder-el-no-sibling  first flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqplwho-8a9b1b6e51264e85f65b1a487842b7bf\">\n#top .av_textblock_section.av-jmqplwho-8a9b1b6e51264e85f65b1a487842b7bf .avia_textblock{\ncolor:#000000;\n}\n<\/style>\n<section  class='av_textblock_section av-jmqplwho-8a9b1b6e51264e85f65b1a487842b7bf'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><h2>Annex 5<\/h2>\n<p class=\"p1\"><strong>Properties and uses of herbs and spices<\/strong><\/p>\n<p class=\"p1\">\u201c&#8230;Let food be thy medicine and medicine be thy food&#8230;\u201d &#8211; Hippocrates (c.450- c.380 B.C.E)<\/p>\n<p class=\"p1\">Herbs and spices are a great source of antioxidants known to help food preservation, add flavour and sensational variety to food. They are also used in teas,<\/p>\n<p class=\"p1\">beverages, condiments and home remedies. Scientific research is showing what has been known for centuries in the East of the extensive range of health<\/p>\n<p class=\"p1\">benefits and properties. Providing powerful antioxidants, hormonal protection, high vitamin and mineral content that is too extensive to list for each. Evidence of<\/p>\n<p class=\"p1\">their wonderful health properties include anti-inflammatory benefits, anti-bacterial, anti-fungal, antiseptic, anti-diabetic type 2, anti-asthma activities, benefits to<\/p>\n<p class=\"p1\">gut bacteria, neuroprotective and ongoing research showing their help in protecting against development of non-communicable diseases such as cardiovascular<\/p>\n<p class=\"p1\">diseases, cancer, chronic respiratory diseases, diabetes. Great skin due to improved collagen production, better immunity and general maintenance of health.<\/p>\n<p class=\"p1\">Herbs and spices can be used in recipes to partially or wholly replace less desirable ingredients such as refined salt, sugar and unhealthy fats. Sprinkling a little<\/p>\n<p class=\"p1\">over or adding to foods will elevate your intake of vital vitamins, minerals and micronutrients, transforming foods of low nutritional content and leftover foods.<\/p>\n<p class=\"p1\">The following list is a variety of commonly used herbs and spices, some of their many uses and selection of their extensive properties.<\/p>\n<p class=\"p1\"><strong>All Spice:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial<\/p>\n<p class=\"p1\">\u2022 Vitamin K, A and C, magnesium, manganese and many other vitamins and minerals<\/p>\n<p class=\"p1\">\u2022 Warming, indigestion, muscle pain, menstrual problems, fever, colds, toothache,<\/p>\n<p class=\"p1\">\u2022 High blood pressure, emptying bowels, flatulence, abdominal pain<\/p>\n<p class=\"p1\">\u2022 Helpful for inflammatory conditions such as arthritis and inflammatory bowel conditions,<\/p>\n<p class=\"p1\"><strong>Some uses of All Spice include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Teas, beverages, cakes, cookies, cooked fruits, puddings, pies, sauces, relish<\/p>\n<p class=\"p1\">\u2022 Stews, soups, marinades, curries, roasted vegetable dishes, lamb, chicken, poached fish,<\/p>\n<p class=\"p1\">\u2022 Carribean cuisine, Middle Eastern dishes<\/p>\n<p class=\"p1\"><strong>Basil:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial<\/p>\n<p class=\"p1\">\u2022 Source of beta carotene, vitamin K &amp; C, calcium, magnesium, iron, manganese, potassium<\/p>\n<p class=\"p1\">\u2022 Arthritis, allergies, and inflammatory bowel conditions<\/p>\n<p class=\"p1\"><strong>Some uses of Basil include:<\/strong><\/p>\n<p class=\"p1\">\u2022 add at end of cooking time<\/p>\n<p class=\"p1\">\u2022 Pesto, sandwiches, with tomatoes, salads, soups, stirfries, bean dishes, green beans, peas, sorbet,<\/p>\n<p class=\"p1\">\u2022 Egg dishes, marinades, bolognaise, chicken, tomato sauces, pasta<\/p>\n<p class=\"p1\"><strong>Bayleaf:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial, antiseptic, antiviral,<\/p>\n<p class=\"p1\">\u2022 Rich in vitamins and minerals<\/p>\n<p class=\"p1\">\u2022 Reduce inflammation, arthritis, joint pain, soothe muscles,<\/p>\n<p class=\"p1\">\u2022 Balance blood sugar, diabetes, reduce bad cholesterol,<\/p>\n<p class=\"p1\">\u2022 Digestive problems, reduce congestion, healthy scalp, help healing of wounds,<\/p>\n<p class=\"p1\">\u2022 Reduce stress and anxiety<\/p>\n<p class=\"p1\"><strong>Uses of Bay lea<\/strong> remove whole leaves from food before serving:<\/p>\n<p class=\"p1\">\u2022 Used in bouquet garni with thyme, sages, celery &amp; basil.<\/p>\n<p class=\"p1\">\u2022 Tea, chutneys, sweetbreads, custards,<\/p>\n<p class=\"p1\">\u2022 Stews, soups, sauces, pates, rice dishes, vegetables dishes, beans, poultry, meat, seafood<\/p>\n<p class=\"p1\"><strong>Black pepper:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antibacterial<\/p>\n<p class=\"p1\">\u2022 Good source of manganese, vitamin K , iron<\/p>\n<p class=\"p1\">\u2022 Helps digestion, prevent flatulence, promotes sweating and urination<\/p>\n<p class=\"p1\">\u2022 Breaks down fatty cells, lower blood lipids, inhibit cholesterol absorption<\/p>\n<p class=\"p1\">Uses of black pepper include: always use whole pepper corns and peppermill<\/p>\n<p class=\"p1\">\u2022 Grind it on anything, even sweet dishes!<\/p>\n<p class=\"p1\">\u2022 Add it at the end of cooking as it becomes bitter with long periods of cooking<\/p>\n<p class=\"p1\"><strong>Caraway:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antibacterial, antiflatulent properties.<\/p>\n<p class=\"p1\">\u2022 Excellent source of vitamins miinerals inc . calcium, phosperous, manganese<\/p>\n<p class=\"p1\">\u2022 Digestive benefits including symptoms of irritable bowel, bone health,<\/p>\n<p class=\"p1\">\u2022 Soothe muscles, sleep benefits<\/p>\n<p class=\"p1\"><strong>Uses of caraway:<\/strong><\/p>\n<p class=\"p1\">\u2022 Breads, biscuits, cheese, salads, soups, sauces, casseroles, vegetable, fish, meat and sausage dishes<\/p>\n<p class=\"p1\">\u2022 Deserts, liquors<\/p>\n<p class=\"p1\"><strong>Cardamom<\/strong> &#8211; an important ingredient of Garam Masala:<\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial, antispasmodic,antifungal<\/p>\n<p class=\"p1\">\u2022 Rich in vitamins, calcium, sulphur, phosphorous, magnesium, zinc<\/p>\n<p class=\"p1\">\u2022 Sooth digestion, flatulence, relief of acidity, nausea, vomiting, aids digestion, decongestant, warming and drying qualities within the body, oral health, bad<\/p>\n<p class=\"p1\">breath, sore throats, mouth ulcers,<\/p>\n<p class=\"p1\">\u2022 Urinary problems, diuretic, remove toxins, improves appetite<\/p>\n<p class=\"p1\">\u2022 Muscle and joint pain, cold and flu symptoms, bronchitis, coughs, help stress and depression<\/p>\n<p class=\"p1\">\u2022 Inflammation, lower blood pressure, cholesterol control, circulation, , respiratory allergies, believed to help prevent growth of cancer cells, traditionally<\/p>\n<p class=\"p1\">used as an aphrodisiac<\/p>\n<p class=\"p1\"><strong>Uses of cardamom:<\/strong><\/p>\n<p class=\"p1\">\u2022 Teas, beverages, deserts, cakes, puddings, tarts, cookies<\/p>\n<p class=\"p1\">\u2022 Curries, rice dishes, vegetable dishes, meat dishes<\/p>\n<p class=\"p1\"><strong>Cayenne:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial,, antifungal<\/p>\n<p class=\"p1\">\u2022 One of highest botanic sources of vitamin C,<\/p>\n<p class=\"p1\">\u2022 Helps regulate blood sugar, raises metabolism, stimulates digestive enzymes and healing<\/p>\n<p class=\"p1\">\u2022 Reduces LDL blood cholesterol, triglyceride levels, decreases formation of harmful blood clots all of which prevent heart attacks and strokes<\/p>\n<p class=\"p1\">\u2022 Effective anti-inflammatory, pain remedy for everything from headaches to arthritis and sore muscles, nasal congestion, boost immunity, circulation, cold<\/p>\n<p class=\"p1\">and flu symptoms<\/p>\n<p class=\"p1\"><strong>Uses of cayenne:<\/strong><\/p>\n<p class=\"p1\">\u2022 Used in tea, beverages<\/p>\n<p class=\"p1\">\u2022 Stews, soups, chilli dishes, tacos, Cajun dishes, eggs<\/p>\n<p class=\"p1\"><strong>Celery seeds<\/strong> &#8211; not advisable in pregnancy, with thyroid, blood thinning or diuretic medications:<\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial, antifungal, antibiotic and antiseptic<\/p>\n<p class=\"p1\">\u2022 Rich in vitamins and minerals<\/p>\n<p class=\"p1\">\u2022 High cholesterol, high blood pressure, lowers inflammation, prevent ulcers, helps weight loss, diuretic, detoxification, kidney and bladder infections,<\/p>\n<p class=\"p1\">cystitis, protect liver,<\/p>\n<p class=\"p1\">\u2022 Digestion reduces bloating, ease menstrual cramps<\/p>\n<p class=\"p1\"><strong>Uses of celery seeds:<\/strong><\/p>\n<p class=\"p1\">\u2022 Tea, beverages, chutney, pickles, breads, dressings, salads<\/p>\n<p class=\"p1\">\u2022 Sauces, soups, sandwiches, stews, stir fry dishes, vegetable dishes, fish<\/p>\n<p class=\"p1\"><strong>Cinnamon:<\/strong><\/p>\n<p class=\"p1\">\u2022 One of highest antioxidant levels of any spice<\/p>\n<p class=\"p1\">\u2022 Powerful antiinflammatory properties, helps relieve pain and stiffness in muscles and joints, including arthritis<\/p>\n<p class=\"p1\">\u2022 Reduces and stabilises blood sugar levels, effective for diabetes (type 1 and 2)<\/p>\n<p class=\"p1\">\u2022 Reduces inflammation in blood vessels that leads to atherosclerosis and heart disease<\/p>\n<p class=\"p1\">\u2022 Antifungal and antibacterial properties.<\/p>\n<p class=\"p1\">\u2022 May have positive affect on brain function, smelling or chewing foods flavoured with cinnamon can improve memory and attention<\/p>\n<p class=\"p1\"><strong>Uses of cinnamon include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Make cinnamon tea, add to warm milk, coffee,<\/p>\n<p class=\"p1\">\u2022 Preserves, smoothies, mixed with berries, desserts, add to yogurt, stewed fruit,<\/p>\n<p class=\"p1\">\u2022 Oatmeal, whole-grain breakfast cereals, cakes, cookies, breads, pastries,<\/p>\n<p class=\"p1\">\u2022 Sweet potato fries, squash, roasted vegetables, black bean dishes, meat dishes, ham, curries<\/p>\n<p class=\"p1\"><strong>Cloves:<\/strong><\/p>\n<p class=\"p1\">\u2022 Highest antioxidant level of all herbs and spices<\/p>\n<p class=\"p1\">\u2022 High levels of manganese good for bone and cartilage development.<\/p>\n<p class=\"p1\">\u2022 Antiinflammatory, arthritis, hernia,<\/p>\n<p class=\"p1\">\u2022 Antiseptic, antibacterial, antifungal ingredients help fight infections, respiratory, relieve digestive disorders problems, diarrhea, flatulence, indigestion,<\/p>\n<p class=\"p1\">nausea, vomiting, eliminate harmful parasites bacteria &amp; fungus in digestive system, bad breath, toothache, phlegm,<\/p>\n<p class=\"p1\">\u2022 Ability to relieve tooth and gum pain \u2013 applied directly to the gums<\/p>\n<p class=\"p1\">\u2022 Smell of cloves helps to encourage mental creativity too.<\/p>\n<p class=\"p1\"><strong>Uses of cloves include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Used in hot teas and beverages<\/p>\n<p class=\"p1\">\u2022 Fruits, deserts, pastries, cakes, muffins, cookies<\/p>\n<p class=\"p1\">\u2022 Marinades, stocks, sauces, curries, soups, bean dishes, braised meat, ham.<\/p>\n<p class=\"p1\"><strong>Coriander:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antibacterial, antifungal, antiinflammatory<\/p>\n<p class=\"p1\">\u2022 Vitamin A &amp; C<\/p>\n<p class=\"p1\">\u2022 Helps regulate blood sugar<\/p>\n<p class=\"p1\">\u2022 Helps digestion, digestive problems, loss of appetite, diarrhea, intestinal gas, bowel spasms, haemorrhoids<\/p>\n<p class=\"p1\">\u2022 Useful for joint pain, can help promote sleep, ease headaches<\/p>\n<p class=\"p1\"><strong>Uses of coriander include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Salads, salsa, chutneys, pickles, dressings<\/p>\n<p class=\"p1\">\u2022 Bread, scones, cakes, biscuits, gingerbread<\/p>\n<p class=\"p1\">\u2022 Curries, stirfries, stews, soups, vegetables such as spinach, stock,<\/p>\n<p class=\"p1\">\u2022 Used in vegetables burgers, meatballs, fish, chicken, pork, gravy, stocks, as a garnish<\/p>\n<p class=\"p1\"><strong>Cumin<\/strong> brownish in colour:<\/p>\n<p class=\"p1\">\u2022 High in antioxidants, antibacterial qualities,<\/p>\n<p class=\"p1\">\u2022 Rich in iron, vitamin C and A, manganese, calcium<\/p>\n<p class=\"p1\">\u2022 Helps detoxify body, improves digestion, flatulence, bloating, piles<\/p>\n<p class=\"p1\">\u2022 Aids digestion, stimulates the gallbladder and pancreas<\/p>\n<p class=\"p1\">\u2022 Assist absorption of nutrients by breaking down food into usable nutrients<\/p>\n<p class=\"p1\">\u2022 Effective for respiratory disorders such as asthma and bronchitis<\/p>\n<p class=\"p1\">\u2022 Helps keep blood sugar levels stable, helpful for diabetics and pre diabetics<\/p>\n<p class=\"p1\"><strong>Uses of Cumin include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Can be used whole seed or ground, can be toasted to bring out its flavour<\/p>\n<p class=\"p1\">\u2022 Curries, chillies, soups, sauces, stews, salsa, hummus, beans, rice, couscous, lentils, rice<\/p>\n<p class=\"p1\">\u2022 Vegetable dishes, Indian, Mexican dishes and many more<\/p>\n<p class=\"p1\"><strong>Curcumin<\/strong> &#8211; active ingredient in Turmeric -yellow-orange coloured spice:<\/p>\n<p class=\"p1\">\u2022 Antioxidant, very high antiinflammatory, antiviral, antibacterial, antifungal<\/p>\n<p class=\"p1\">\u2022 Inflammatory conditions such as arthritis<\/p>\n<p class=\"p1\">\u2022 Eating even small amounts of turmeric regularly may help prevent or slow down<\/p>\n<p class=\"p1\">\u2022 Alzheimer\u2019s disease, possibly by helping prevent the brain plaques that lead to dementia<\/p>\n<p class=\"p1\">\u2022 Reduces cholesterol absorption, respeeds recovery time to strokes<\/p>\n<p class=\"p1\">\u2022 Effective treating irritable bowel disease, ulcerative colitis, Crohn\u2019s, diabetes and allergies<\/p>\n<p class=\"p1\">\u2022 Improves digestion, relieve flatulence, liver function, lowers homocysteine and prevents heart disease<\/p>\n<p class=\"p1\">\u2022 May help lower pain, menstrual pain, kills parasites and worms<\/p>\n<p class=\"p1\">\u2022 Using black pepper with turmeric helps to increase the absorption of curcumin in the body.<\/p>\n<p class=\"p1\"><strong>Uses of curcumin include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Add it to curry dishes, stirfry\u2019s, marinades, sauces, dips and salad dressings.<\/p>\n<p class=\"p1\">\u2022 Use in soups, stews, pulse dishes<\/p>\n<p class=\"p1\">\u2022 Use in egg dishes such as omelette<\/p>\n<p class=\"p1\">\u2022 Mix it with honey to ease a cough.<\/p>\n<p class=\"p1\">\u2022 Add to milk could help with protein digestion<\/p>\n<p class=\"p1\">\u2022 Make tea with a quarter-teaspoon of ground turmeric boiled in a cup of water and then strained, add honey and lemon to taste<\/p>\n<p class=\"p1\"><strong>Dill:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antibacterial, antiinflammatory, antifungal<\/p>\n<p class=\"p1\">\u2022 Vitamins C, A, folate, B Vitamins, calcium,<\/p>\n<p class=\"p1\">\u2022 Lower cholesterol,<\/p>\n<p class=\"p1\">\u2022 Digestive problems including loss of appetite, flatulence, liver problems, gallbladder, urinary tract,<\/p>\n<p class=\"p1\">\u2022 Improves liver health, relieve constipation and hemorrhoids, helps improve mood<\/p>\n<p class=\"p1\"><strong>Uses of Dill include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Dressings, oils, vinegar<\/p>\n<p class=\"p1\">\u2022 Stews, soups, vegetable dishes, pickles, salads, cucumber dishes, cottage cheese, goats cheese,<\/p>\n<p class=\"p1\">\u2022 Omelettes, salmon, potato salads<\/p>\n<p class=\"p1\"><strong>Fennel:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial,<\/p>\n<p class=\"p1\">\u2022 Vitamins and minerals including A &amp; C, potassium and calcium<\/p>\n<p class=\"p1\">\u2022 Regulate blood pressure, fluid retention, asthma symptoms, bronchitis, congestion, coughs<\/p>\n<p class=\"p1\">\u2022 Digestive discomforts including indigestion, bloating, pain, constipation, bladder infections, as an eye wash, bad breath, stress, anxiety, mental clarity,<\/p>\n<p class=\"p1\">skin conditions<\/p>\n<p class=\"p1\">\u2022 Used by nursing mothers to increase milk<\/p>\n<p class=\"p1\"><strong>Uses of Fennel:<\/strong><\/p>\n<p class=\"p1\">\u2022 salads, add to soft cheese, breads, cookies,<\/p>\n<p class=\"p1\">\u2022 soups, curries, stews, coucous, lentil, bean, bulgur wheat dishes, marinade, pickling, pasta sauces,<\/p>\n<p class=\"p1\">\u2022 fish and meat dishes<\/p>\n<p class=\"p1\"><strong>Fenugreek seeds<\/strong> &#8211; also considered a legume &#8211; do not use in pregnancy:<\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial, antifungal<\/p>\n<p class=\"p1\">\u2022 Rich in vitamins and minerals including A, C, B6, B3, iron, calcium, copper, zinc<\/p>\n<p class=\"p1\">\u2022 Rich source of soluble fibre , help constipation, diarrhea, stomach ulcers, loss of appetite, sooth inflammation, sore throat,<\/p>\n<p class=\"p1\">\u2022 Reduces blood sugar, helps control diabetes, harmful cholesterol, liver function, congestion of, kidney conditions,<\/p>\n<p class=\"p1\">\u2022 Pregnant women advised Not to use as can cause uterine contractions, however for nursing mothers can increase milk flow, ease menstruation, reduce<\/p>\n<p class=\"p1\">menopausal symptoms<\/p>\n<p class=\"p1\"><strong>Uses of fenugreek:<\/strong><\/p>\n<p class=\"p1\">\u2022 Teas, coffee, over yogurt,<\/p>\n<p class=\"p1\">\u2022 Curries, rice, vegetable, lentil, meat and seafood dishes<\/p>\n<p class=\"p1\"><strong>Garlic:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial, antifungal, antiviral, antiparasitic<\/p>\n<p class=\"p1\">\u2022 Sulphur, Selenium, Manganese, Vitamin B6, Vitamin C<\/p>\n<p class=\"p1\">\u2022 Cardiovascular health, circulation, blood pressure high and low, high cholesterol, blood clots, heart disease, believed to help cancer, fungal infections,<\/p>\n<p class=\"p1\">effect of meat or other dietary extremes<\/p>\n<p class=\"p1\">\u2022 Help neurodegenerative diseases such as dementia and Alzheimer\u2019s<\/p>\n<p class=\"p1\">\u2022 Reduces inflammation, arthritis, rheumatism, sprains, pain, muscular aches,<\/p>\n<p class=\"p1\">\u2022 Cold, flu, fever, sore throats, bronchitis, cramps, constipation, indigestion, infectious diseases , menstrual cramps, nausea and vomiting,<\/p>\n<p class=\"p1\">\u2022 Control growth and putrefactive bacteria caused by eating animal products and by overeating<\/p>\n<p class=\"p1\"><strong>Uses of garlic:<\/strong><\/p>\n<p class=\"p1\">\u2022 Oils, dressings, marinades, sauces, breads, pate,<\/p>\n<p class=\"p1\">\u2022 Stews, soups, rice, pasta, potato, vegetable, poultry, meat and seafood dishes<\/p>\n<p class=\"p1\"><strong>Ginger:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial, antifungal, antiviral, antiparasitic<\/p>\n<p class=\"p1\">\u2022 Rich in vitamins and minerals inc C, B6, B3, potassium, copper, phosphorus, magnesium<\/p>\n<p class=\"p1\">\u2022 Digestive problems including indigestion, nausea, vomiting, motion sickness, morning sickness, diarrhea, flatulence, irritable bowel syndrome,<\/p>\n<p class=\"p1\">\u2022 Antiinflammatory properties, relieves joint and muscle pain, arthritis, regulates blood sugar, reduce cholesterol , blood clots, heart disease, improve brain<\/p>\n<p class=\"p1\">function, may help prevent cancer,<\/p>\n<p class=\"p1\">\u2022 Fungal infections, menstrual pain, pain reliever<\/p>\n<p class=\"p1\"><strong>Uses of ginger:<\/strong><\/p>\n<p class=\"p1\">\u2022 Tea, beverages, smoothies, fresh juices, dressings, deserts,<\/p>\n<p class=\"p1\">\u2022 Soups, sauces, marinades, stir-fry dishes, stews, sushi, fish, vegetable, seafood and meat dishes<\/p>\n<p class=\"p1\"><strong>Marjoram:<br \/>\n<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antifungal, antibacterial, antibiotic and antiseptic<\/p>\n<p class=\"p1\">\u2022 Vitamin A, C, K &amp; B, miinerals and trace elements inc calcium, iron, potassium, phosphorous, magnesum<\/p>\n<p class=\"p1\">\u2022 Heart health, lift mood, stress and anxiety, sleep benefits<\/p>\n<p class=\"p1\">\u2022 Digestive benefits including flatulence, stomach cramps, constipation, diarrhea<\/p>\n<p class=\"p1\"><strong>Uses of marjoram:<\/strong><\/p>\n<p class=\"p1\">\u2022 tea, soups, marinades, dressings, salads, sauces, stews, vegetable and meat dishes<\/p>\n<p class=\"p1\">Mustard seeds (can be white, yellow, brown or black from various plants)<\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antifungal<\/p>\n<p class=\"p1\">\u2022 Rich in B vitamins, A, C, and E, and minerals including calcium, selenium, manganese, copper and Iron, Omega 3,<\/p>\n<p class=\"p1\">\u2022 Rheumatoid arthritis, muscular pain, coughs, cold symptoms, detoxifying, skin conditions<\/p>\n<p class=\"p1\"><strong>Uses of mustard seeds:<\/strong><\/p>\n<p class=\"p1\">\u2022 Dressings, chutneys, pickles, dips<\/p>\n<p class=\"p1\">\u2022 Curries, lentil, bean, vegetable, meat, and seafood dishes<\/p>\n<p class=\"p1\"><strong>Nutmeg:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant , antiinflammatory, antifungal, antidepressant<\/p>\n<p class=\"p1\">\u2022 Vitamins B, C, A, high in manganese and copper<\/p>\n<p class=\"p1\">\u2022 Great for skin, improves mental alertness,cognitive function, improves digestion, kidney infections, detoxification, pain relief, warming and drying qualities<\/p>\n<p class=\"p1\">in the body<\/p>\n<p class=\"p1\">\u2022 Use sparingly in food only during pregnancy<\/p>\n<p class=\"p1\"><strong>Uses of Nutmeg:<\/strong><\/p>\n<p class=\"p1\">\u2022 Tea, coffee, hot chocolate and other beverages<\/p>\n<p class=\"p1\">\u2022 Cooked fruit, fruit salad, pancakes, deserts, muffins, custards, warm oatmeal, quinoa<\/p>\n<p class=\"p1\">\u2022 Vegetables, quiche, scrambled eggs, French toast<\/p>\n<p class=\"p1\"><strong>Poppy seeds<\/strong> &#8211; should not be given to babies:<\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory,<\/p>\n<p class=\"p1\">\u2022 Good source B complex &amp; E, and minerals and trace elements<\/p>\n<p class=\"p1\">\u2022 Digestive benefits, fibre, help lower cholesterol, inflammation, constipation, diarrhea, stomach cramps<\/p>\n<p class=\"p1\">\u2022 Soothe nervous complaints, sleep benefits, mild pain relief, toothache, earache<\/p>\n<p class=\"p1\"><strong>Uses of poppy seeds:<\/strong><\/p>\n<p class=\"p1\">\u2022 Salads, pastes, dips, casseroles, vegetables, rice dishes, curries, seafood<\/p>\n<p class=\"p1\">\u2022 Breads, baguels, biscuits, muffins and cakes<\/p>\n<p class=\"p1\"><strong>Mint:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antibacterial, antiseptic<\/p>\n<p class=\"p1\">\u2022 Vitamins and minerals including Vitamin A, C, iron, Manganese<\/p>\n<p class=\"p1\">\u2022 Anti flatulence, indigestion, gastrointestinal, dizziness, nausea, dental health, sore throats, nasal congestion, coughs, headaches ,migraine, insomnia,<\/p>\n<p class=\"p1\">body odour, bad breath, dandruff, head lice<\/p>\n<p class=\"p1\">\u2022 Asthma and breathing problems, bronchitis, flu symptoms, motion sickness, muscle pain, weight loss<\/p>\n<p class=\"p1\"><strong>Uses of mint include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Teas, variety of drinks,<\/p>\n<p class=\"p1\">\u2022 Deserts, fruit salads, icecream,<\/p>\n<p class=\"p1\">\u2022 Vegetables, peas, carrots, potatoes, lamb, fish, soups, sauces<\/p>\n<p class=\"p1\"><strong>Onion:<\/strong><\/p>\n<p class=\"p1\">\u2022 Antioxidant, antiinflammatory, antibacterial, antifungal, antiviral, antihistamines, anti depressant<\/p>\n<p class=\"p1\">\u2022 Vitamins and minerals including C, B6, iron, potassium, manganese, copper, sulphur<\/p>\n<p class=\"p1\">\u2022 Lowers blood pressure and cholesterol, congestions of nose, throat and chest, digestion, gastroenteritis, cure for common cold, bronchitis, onion tea as<\/p>\n<p class=\"p1\">a general sedative and calms the mind, oral health<\/p>\n<p class=\"p1\"><strong>Uses of onion:<\/strong><\/p>\n<p class=\"p1\">\u2022 Salads, dressings, chutneys, stuffing, pizza, pasta, soups, stews, vegetable, lentil, bean, meat and seafood dishes<\/p>\n<p class=\"p1\"><strong>Oregano:<\/strong><\/p>\n<p class=\"p1\">\u2022 Very high antioxidant, also antibacterial, antifungal, antiviral agent, antiinflammatory<\/p>\n<p class=\"p1\">\u2022 Bacterial and viral infections, parasites, stubborn fungal infections<\/p>\n<p class=\"p1\">\u2022 Relief from allergies, aches and pains, detox, colds, muscle pain, toothache, headaches, ear ache, fatigue, bloating, repelling insects, menstrual cramps<\/p>\n<p class=\"p1\"><strong>Uses of oregano include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Salads, dressings, oil, garnish, pesto, sauces<\/p>\n<p class=\"p1\">\u2022 Meat, tomato dishes, seafood, bean dishes, burgers, chilli, pizza, herb breads<\/p>\n<p class=\"p1\"><strong>Parsley:<\/strong><\/p>\n<p class=\"p1\">\u2022 antioxidant, antiinflammatory,<\/p>\n<p class=\"p1\">\u2022 vitamins C, K, A &amp; E, folate, iron,<\/p>\n<p class=\"p1\">\u2022 useful for detox, can lower blood sugar, diabetes, stimulate digestion, flatulence, bad breath, bloating, nausea, help bone health, enhances brain function,<\/p>\n<p class=\"p1\">anemia, eye health, hair growth<\/p>\n<p class=\"p1\"><strong>Uses of parsley include:<\/strong><\/p>\n<p class=\"p1\">\u2022 All savoury food including beef, chicken, seafood, potatoes, vegetables, sauces, dressings,<\/p>\n<p class=\"p1\">\u2022 Soups, stews, salads, garnish<\/p>\n<p class=\"p1\"><strong>Rosemary:<\/strong><\/p>\n<p class=\"p1\">\u2022 Rich in antioxidants that prevent cell damage, antiinflammatory, antibacterial, antifungal, antiseptic<\/p>\n<p class=\"p1\">\u2022 Improve brain activity, improve concentration, boosts memory and lift depression<\/p>\n<p class=\"p1\">\u2022 strengthens the immune system, fighting infection, improves circulation, stimulates digestion, and is believed to help fight cancer<\/p>\n<p class=\"p1\">\u2022 Effective for respiratory problems including asthma, chest congestion, and respiratory infection<\/p>\n<p class=\"p1\">\u2022 Helps digestion by stimulating the gallbladder to release bile as well<\/p>\n<p class=\"p1\">\u2022 May help protect from harmful carcinogenic toxins and may help protect against some cancer<\/p>\n<p class=\"p1\"><strong>Uses of rosemary <\/strong>include: finely chop and use lightly:<\/p>\n<p class=\"p1\">\u2022 Soups, stews, sauces, meat dishes particularly roasted lamb, beef, chicken, white beans<\/p>\n<p class=\"p1\">\u2022 Breads, with butter on pasta and baked potatoes, pizza, fruit salads, marinades<\/p>\n<p class=\"p1\"><strong>Sage:<\/strong><\/p>\n<p class=\"p1\">\u2022 -Antioxidant, antibacterial, antifungal, antiinflammatory<\/p>\n<p class=\"p1\">\u2022 Digestive problems, gastritis, diarrhea, bloating, heartburn, ulcers, coughs, hoarseness,<\/p>\n<p class=\"p1\">\u2022 swelling, menstrual difficulties, menopausal symptoms, relieve symptoms of Alzheimers<\/p>\n<p class=\"p1\">\u2022 boost memory, lowering cholesterol &amp; blood sugar<\/p>\n<p class=\"p1\"><strong>Uses of sage include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Use whole stems in soups, stews remove when done. Chop whole leaves in thin strips<\/p>\n<p class=\"p1\">\u2022 Stuffing, soups, stews, salads, stuffing, sauces, pork, poultry, fish, bean dishes, pasta<\/p>\n<p class=\"p1\"><strong>Thyme:<\/strong><\/p>\n<p class=\"p1\">\u2022 dried form has very high antioxidant level, antibacterial, anti inflammatory<\/p>\n<p class=\"p1\">\u2022 asthma, bronchitis, sore throats, toothache, chest congestion, laryngitis<\/p>\n<p class=\"p1\">\u2022 often an ingredient in mouthwashes and cough drops treating inflammation and infections<\/p>\n<p class=\"p1\">\u2022 gastritis, indigestion and colic.<\/p>\n<p class=\"p1\">\u2022 improve memory, calm the nerves, alleviate depression, nightmares, and insomnia<\/p>\n<p class=\"p1\"><strong>Uses of Thyme include:<\/strong><\/p>\n<p class=\"p1\">\u2022 Bouquetgarni, sauces, soups, chowders, stocks, stews, beans, lentils, egg dishes, dressing<\/p>\n<p class=\"p1\">\u2022 Sweet vegetable dishes, breads, roasted potatoes, seafood, pork, lamb, duck, goose<\/p>\n<p class=\"p1\">Pitchford, P., Healing with wholefoods, Third edition, 2002<\/p>\n<p class=\"p1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4227268\/table\/ijms-15-19183-t001\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4227268\/table\/ijms-15-19183-t001\/<\/a><\/p>\n<p class=\"p1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17569205\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17569205<\/a><\/p>\n<p class=\"p3\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4227268\/table\/ijms-15-19183-t001\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4227268\/table\/ijms-15-19183-t001\/<\/a><\/p>\n<p class=\"p1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4227268\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4227268\/<\/a><\/p>\n<p class=\"p1\">USDA, Agricultural Research Service<\/p>\n<p class=\"p1\">National Nutrient Database for Standard Reference Legacy Release <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/\"><span class=\"s1\">https:\/\/ndb.nal.usda.gov\/ndb\/<\/span><\/a><\/p>\n<\/div><\/section><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><div class='av-extra-border-element border-extra-arrow-down'><div class='av-extra-border-outer'><div class='av-extra-border-inner'><\/div><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqqeb3q-07acde76cde594003929481c1ac348d6\">\n#top .avia-section.av-jmqqeb3q-07acde76cde594003929481c1ac348d6 .scroll-down-link{\ncolor:#83a846;\n}\n.avia-section.av-jmqqeb3q-07acde76cde594003929481c1ac348d6 .av-extra-border-element .av-extra-border-inner{\nbackground-color:#ffffff;\n}\n<\/style>\n<div id='av_section_5'  class='avia-section av-jmqqeb3q-07acde76cde594003929481c1ac348d6 main_color avia-section-default avia-shadow  avia-builder-el-32  el_after_av_section  el_before_av_section  avia-bg-style-scroll av-arrow-down-section container_wrap fullsize'  ><div class=\"av-section-color-overlay-wrap\"><a href='#next-section' title='' class='scroll-down-link av-custom-scroll-down-color' aria-hidden='true' data-av_icon='\ue877' data-av_iconfont='entypo-fontello'><\/a><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1038'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4rukum-25a6f145f74e4d16ab1dbec3ea94c35d\">\n.flex_column.av-4rukum-25a6f145f74e4d16ab1dbec3ea94c35d{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-4rukum-25a6f145f74e4d16ab1dbec3ea94c35d av_one_third  avia-builder-el-33  el_before_av_two_third  avia-builder-el-first  first flex_column_div av-zero-column-padding '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-35761q-25426bc8867af12fb112e747bcd03607\">\n.flex_column.av-35761q-25426bc8867af12fb112e747bcd03607{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-35761q-25426bc8867af12fb112e747bcd03607 av_two_third  avia-builder-el-34  el_after_av_one_third  avia-builder-el-last  flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqqf0ni-4c41fdb5fecda538c7bd56c9ed481ee1\">\n#top .av_textblock_section.av-jmqqf0ni-4c41fdb5fecda538c7bd56c9ed481ee1 .avia_textblock{\ncolor:#000000;\n}\n<\/style>\n<section  class='av_textblock_section av-jmqqf0ni-4c41fdb5fecda538c7bd56c9ed481ee1'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><h2 class=\"p1\">Annex 6<\/h2>\n<p class=\"p2\"><strong>Food Safety<\/strong><\/p>\n<p class=\"p2\">Good and healthy food is not only food that provides nutrients for health, but also is food that is safe to eat. Food can become contaminated by bacteria, viruses and parasites. Contaminated food may result in food poisoning that can cause severe illness and even death. According to the WHO European region \u201calmost 1 in 10 people in the world, fall ill after consuming\u00a0 contaminated food\u201d and \u201ceach year 23 million people in Europe get sick from the food they eat, resulting in 5,000 deaths from unsafe food\u201d. Therefore Safe food practice is necessary for good health and wellbeing, and to prevent food-related illness. Food poisoning occurs when a person eats a food which causes them to become sick. Symptoms can include one or more of the following: nausea, vomiting, stomach pain, diarrhoea, fever or chills, headaches. Generally people recover quickly with no lasting complications, but in some cases, serious complications can occur, including death. Food safety is the procedure of ensuring that food is kept safe by protecting it from contamination, preventing the multiplication of bacteria and by the destruction of harmful bacteria.<\/p>\n<p class=\"p2\"><strong>Cleaning<\/strong><\/p>\n<p class=\"p2\">Cleaning anything that comes into contact with food will help eliminate bacteria and reduce the risk of food-related illness. This includes hands, kitchen surfaces, utensils, fruit and vegetables and reusable grocery bags.<\/p>\n<p class=\"p2\">Wash hands using friction with soap for at least 20 seconds before and after handling food. Poor hygiene, such as not washing hands after touching raw foods, handling pets, changing babies, using the bathroom, smoking, coughing and touching any contaminated surfaces is a leading cause of foodborne illness.<\/p>\n<p class=\"p2\">Encourage and remind your volunteers.<\/p>\n<p class=\"p2\">Thoroughly wash knives, cutting boards and areas used with hot soapy water after food preparation, particularly after cutting or preparing raw meat, poultry or seafood. Sanitise cutting boards and counters with a vinegar solution. This is the safest for anything that will be coming into contact with food such as knives, boards, surfaces, and also for cleaning herbs, fruit and vegetables. Alternatively for counter tops, knives, chopping boards a kitchen sanitiser (as directed) or dilute a bleach solution: Add 1 tablespoon of bleach to 1 gallon (3.8L) of water. this solution can put into a spray bottle for easy use. Pay careful attention that if using any sanitisers or bleach solutions that all items are rinsed carefully with water.<\/p>\n<p class=\"p2\">Use paper towels to wipe kitchen surfaces. Otherwise change dishcloths daily to avoid the risk of cross-contamination and the spread of bacteria. Replace and wash dish towels and wire sponges often to prevent the spread of harmful bacteria throughout the kitchen. Use paper towels to dry washed hands after handling raw foods. Avoid using sponges, as they are difficult to keep free of bacteria.<\/p>\n<p class=\"p2\">Wash reusable grocery bags frequently.<\/p>\n<p class=\"p2\">Soak and wash herbs, fruit, vegetables thoroughly, using a vinegar solution is the safest; Blanch vegetables particularly leafy greens in boiling water for one minute, cooking eliminates both E. coli and salmonella. Where it is possible choose organically-grown local seasonal greens.<\/p>\n<p class=\"p2\"><strong>Shopping<\/strong><\/p>\n<p class=\"p2\">Examine fruit and vegetables carefully and avoid buying items that show signs of spoilage, are bruised or damaged.<\/p>\n<p class=\"p2\">Purchase frozen and refrigerated items after selecting non-perishables at the end of your shopping.<\/p>\n<p class=\"p2\">Check the \u201cbest before date\u201d; never buy food past \u201cSell-By\u201d or \u201cUse-By\u201d dates.<\/p>\n<p class=\"p2\">Never choose meat or poultry in packaging that is torn or leaking.<\/p>\n<p class=\"p2\">Keep raw meat, poultry and seafood away from other food.<\/p>\n<p class=\"p2\">If using reusable grocery bags, label a specific bag for meat, poultry or seafood.<\/p>\n<p class=\"p2\"><strong>Storage<\/strong><\/p>\n<p class=\"p2\">Separate your cutting boards to avoid cross contamination. Use different boards for raw meat, poultry, fish and seafood. Any surface touched by raw animal foods can transfer deadly bacteria, parasites and viruses. If possible use a red cutting board only for raw animal foods. Never place food on the same surface that previously held raw meat, poultry or seafood unless the surface board has been thoroughly washed and sanitised.<\/p>\n<p class=\"p2\">Clean lids after use and close lids tightly. Wrap perishable foods securely to maintain freshness. Store raw meat and fish tightly wrapped in separate sealed containers or plastic bags, away from other food on the bottom shelf of the refrigerator, to prevent raw juices or eggs dripping onto ready-to-eat foods causing potentially fatal foodborne illness.<\/p>\n<p class=\"p2\">Cook raw meat, poultry, fish, and seafood no more than two to three days after purchasing. If you do not intend to cook it within this time, it should be frozen.<\/p>\n<p class=\"p2\">Make sure that cooked foods don\u2019t come into contact with any food that hasn\u2019t been cooked.<\/p>\n<p class=\"p2\">Store deli meats in the refrigerator and use them within four days, or two to three days after opening.<\/p>\n<p class=\"p2\">Store washed herbs, cut fruit and sliced vegetables in the refrigerator.<\/p>\n<p class=\"p2\">When freezing meat in its original package wrap over that package again with plastic wrap or foil that is recommended for the freezer.<\/p>\n<p class=\"p2\">Canned foods are safe indefinitely as long as they are not exposed to freezing temperatures, or temperatures above 32\u00b0C (90 \u00b0F). If the cans look ok, they are safe to use. Discard cans that are dented, rusted, or swollen. Canned tomatoes, fruits and other high acidic foods will keep for 12 to 18 months. Canned meat and vegetables keep for 2 to 5 years.<\/p>\n<p class=\"p2\">Keep food in the refrigerator no longer than 7 days.<\/p>\n<p class=\"p2\">When in doubt, throw it out!<\/p>\n<p class=\"p2\"><strong>Thawing Foods from Frozen<\/strong><\/p>\n<p class=\"p2\">Never defrost food at room temperature on the countertop. Always thaw frozen foods on the bottom shelf in the refrigerator, in the microwave or under cold, running water in less than an hour.<\/p>\n<p class=\"p2\">Refrigerator: The refrigerator allows slow, safe thawing. Make sure thawing meat\/poultry\/fish juices do not drip onto other food.<\/p>\n<p class=\"p2\">Cold Water: For faster thawing, place food in a leak-proof plastic bag. Submerge in cold tap water. Change the water every 20\/30 minutes. Cook immediately after thawing.<\/p>\n<p class=\"p2\">Microwave: Cook meat and poultry immediately after microwave thawing.<\/p>\n<p class=\"p2\">Never re-freeze thawed food. Wash your hands, clean and sanitise all areas including the sink, utensils, surfaces and dishes used when thawing the food.<\/p>\n<p class=\"p2\"><strong>Safe Temperatures<\/strong><\/p>\n<p class=\"p2\">Maintain refrigerator temperature 0- 4\u00b0C (32-40\u00b0F) and your freezer at -18\u00b0C (0\u00b0F) or lower.<\/p>\n<p class=\"p2\">Cold food should be kept below 4\u00b0C (40\u00b0F) and hot food above 60\u00b0C (140\u00b0F). Bacteria multiply quickly in the danger zone 4\u00b0C to 60\u00b0C (40\u00b0F to 140\u00b0F).<\/p>\n<p class=\"p2\">Keep raw meat, poultry, fish and seafood cold. Refrigerate or freeze them as soon as possible or within two hours, however when the temperature is above 32\u00b0C (90\u00b0F) refrigerate within one hour.<\/p>\n<p class=\"p2\">Always marinate food in the refrigerator, not on the countertop. Discard leftover marinades that have been used with raw meat, poultry or seafood.<\/p>\n<p class=\"p2\">Never cool hot food at room temperature &#8211; use a shallow pan on the top rack of the refrigerator. Hot foods should be cooled to 4\u00b0C (40\u00b0 F) within 2 hours.<\/p>\n<p class=\"p2\">Refrigerate or freeze perishables, prepared food and leftovers within 2 hours. Meats, fish, poultry, eggs, sliced melons, rice, beans, tofu and sprouts are susceptible to rapid bacteria growth before and after cooking.<\/p>\n<p class=\"p2\"><strong>Cooking<\/strong><\/p>\n<p class=\"p2\">Cook food thoroughly to ensure it is safe to eat. Bacteria like E. coli, Salmonella and Listeria are killed by heat. All meat and fish should be cooked to generally 77\u00b0C (170\u00b0F) to kill bacteria, parasites and viruses which cause foodborne illness. Use a clean thermometer with a metal stem to check the temperature immediately after cooking. Check the internal temperature of the thickest pieces of food and insert the digital thermometer all the way to the middle, avoiding contact with bones. Before cooking fruit or vegetables, remove any bruised or damaged areas, as harmful bacteria can thrive in these areas. Soak and cook dried beans thoroughly.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqqj54t-265f82807a3373ea4e9b4f49c4451fc4\">\n.avia-image-container.av-jmqqj54t-265f82807a3373ea4e9b4f49c4451fc4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-jmqqj54t-265f82807a3373ea4e9b4f49c4451fc4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-jmqqj54t-265f82807a3373ea4e9b4f49c4451fc4 av-styling- avia-align-center  avia-builder-el-36  el_after_av_textblock  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img class='wp-image-1071 avia-img-lazy-loading-not-1071 avia_image ' src='https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/cooking.png' alt='' title='cooking'  height=\"498\" width=\"1168\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jmqqjtk1-094406dc231b5f92a5ddfe6e506cecf4\">\n#top .av_textblock_section.av-jmqqjtk1-094406dc231b5f92a5ddfe6e506cecf4 .avia_textblock{\ncolor:#000000;\n}\n<\/style>\n<section  class='av_textblock_section av-jmqqjtk1-094406dc231b5f92a5ddfe6e506cecf4'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p class=\"p2\"><strong>Use visual signs of doneness when a thermometer is not used:<\/strong><\/p>\n<p class=\"p2\">Clear juices run from meat and poultry, not pink Pork, veal and poultry are white inside, not pink or red. Shellfish is opaque and fish flakes easily with a fork. Egg yolks are firm, not runny, and egg whites are opaque. Before cooking fruit or vegetables, cut away any bruised or damaged areas, as harmful bacteria can thrive in these areas. Ensure cooked foods don\u2019t come into contact with any food that hasn\u2019t been cooked.<\/p>\n<p class=\"p2\"><strong>Leftovers<\/strong><\/p>\n<p class=\"p2\">Discard any food left out at room temperature for more than 2 hours, or 1 hour if the temperature is above 32\u00baC (90\u00b0F)<\/p>\n<p class=\"p2\">Place leftovers into shallow containers and immediately refrigerate or freeze for rapid cooling.<\/p>\n<p class=\"p2\">Avoid overstocking the refrigerator, so that cool air can circulate effectively.<\/p>\n<p class=\"p2\">Use cooked leftovers within 2-4 days.<\/p>\n<p class=\"p2\">Reheat leftovers to 77\u00b0C (170 \u00b0F). Avoid reheating the same leftovers more than once.<\/p>\n<p class=\"p2\"><strong>Links:<\/strong><\/p>\n<p class=\"p3\"><a href=\"http:\/\/www.euro.who.int\/en\/health-topics\/disease-prevention\/food-safety\/news\/news\/2015\/12\/more-than-23-million-people-in-the-who-european-region-fall-ill-from-unsafe-food-every-year\">http:\/\/www.euro.who.int\/en\/health-topics\/disease-prevention\/food-safety\/news\/news\/2015\/12\/more-than-23-million-people-in-the-who-european-region-fall-ill-from-unsafe-food-every-year<\/a><\/p>\n<p class=\"p3\"><a href=\"http:\/\/www.euro.who.int\/en\/health-topics\/disease-prevention\/food-safety\/publications\">http:\/\/www.euro.who.int\/en\/health-topics\/disease-prevention\/food-safety\/publications<\/a><\/p>\n<p class=\"p4\"><a href=\"http:\/\/www.euro.who.int\/__data\/assets\/pdf_file\/0005\/273578\/5keys_en.pdf\">http:\/\/www.euro.who.int\/__data\/assets\/pdf_file\/0005\/273578\/5keys_en.pdf<\/a><\/p>\n<p class=\"p3\"><a href=\"http:\/\/www.safefood.eu\/SafeFood\/media\/SafeFoodLibrary\/Documents\/Education\/safefood%20for%20life\/ROI\/section1.pdf\">http:\/\/www.safefood.eu\/SafeFood\/media\/SafeFoodLibrary\/Documents\/Education\/safefood%20for%20life\/ROI\/section1.pdf<\/a><\/p>\n<\/div><\/section><\/p><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><div class='av-extra-border-element border-extra-arrow-down'><div class='av-extra-border-outer'><div class='av-extra-border-inner'><\/div><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8de53-db0672969a0181a9c6b33e0b9dd182a2\">\n.avia-section.av-8de53-db0672969a0181a9c6b33e0b9dd182a2 .av-extra-border-element .av-extra-border-inner{\nbackground-color:#ffffff;\n}\n<\/style>\n<div id='av_section_6'  class='avia-section av-8de53-db0672969a0181a9c6b33e0b9dd182a2 main_color avia-section-default avia-shadow  avia-builder-el-38  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll av-arrow-down-section container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1038'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-246nda-4c001991d5eb76dced1de41ddd2d6fcb\">\n#top .av-special-heading.av-246nda-4c001991d5eb76dced1de41ddd2d6fcb{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-246nda-4c001991d5eb76dced1de41ddd2d6fcb .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-246nda-4c001991d5eb76dced1de41ddd2d6fcb .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-246nda-4c001991d5eb76dced1de41ddd2d6fcb av-special-heading-h3 blockquote modern-quote modern-centered  avia-builder-el-39  el_before_av_masonry_gallery  avia-builder-el-no-sibling '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >Surf The Guide<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<div id='av-masonry-1' class='av-masonry av-jmp1d6ak-d803fa93082ef97c8085f368daf3c336 noHover av-fixed-size av-large-gap av-hover-overlay-active av-masonry-animation-active av-masonry-col-5 av-caption-always av-caption-style- av-masonry-gallery '><div class=\"av-masonry-container isotope av-js-disabled\"><div class='av-masonry-entry isotope-item av-masonry-item-no-image '><\/div><a href=\"http:\/\/healthnic.eu\/guide\/general-introduction\/\"  aria-label=\"image General Introduction\"  id='av-masonry-1-item-817' data-av-masonry-item='817' class='av-masonry-entry isotope-item post-817 attachment type-attachment status-inherit hentry  av-masonry-item-with-image' title=\"General Introduction\" alt=\"\"  data-av-masonry-custom-link=\"http:\/\/healthnic.eu\/guide\/general-introduction\/\"  itemprop=\"thumbnailUrl\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container' style=\"background-image: url(https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/09\/General_Introduction-705x497.png);\"  title=\"General Introduction\"  ><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >General Introduction<\/h3><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"http:\/\/healthnic.eu\/guide\/theoretical\/\"  aria-label=\"image Theoretical\"  id='av-masonry-1-item-813' data-av-masonry-item='813' class='av-masonry-entry isotope-item post-813 attachment type-attachment status-inherit hentry  av-masonry-item-with-image' title=\"Theoretical\" alt=\"\"  data-av-masonry-custom-link=\"http:\/\/healthnic.eu\/guide\/theoretical\/\"  itemprop=\"thumbnailUrl\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container' style=\"background-image: url(https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/09\/Theoretical-705x497.png);\"  title=\"Theoretical\"  ><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Theoretical<\/h3><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"http:\/\/healthnic.eu\/guide\/implementation\/\"  aria-label=\"image Implementation\"  id='av-masonry-1-item-809' data-av-masonry-item='809' class='av-masonry-entry isotope-item post-809 attachment type-attachment status-inherit hentry  av-masonry-item-with-image' title=\"Implementation\" alt=\"\"  data-av-masonry-custom-link=\"http:\/\/healthnic.eu\/guide\/implementation\/\"  itemprop=\"thumbnailUrl\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container' style=\"background-image: url(https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/09\/Implementation-705x498.png);\"  title=\"Implementation\"  ><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Implementation<\/h3><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"http:\/\/healthnic.eu\/guide\/cooking-workshop-series\/\"  aria-label=\"image Cooking Workshop Series\"  id='av-masonry-1-item-805' data-av-masonry-item='805' class='av-masonry-entry isotope-item post-805 attachment type-attachment status-inherit hentry  av-masonry-item-with-image' title=\"Cooking Workshop Series\" alt=\"\"  data-av-masonry-custom-link=\"http:\/\/healthnic.eu\/guide\/cooking-workshop-series\/\"  itemprop=\"thumbnailUrl\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container' style=\"background-image: url(https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/09\/CookingWorkshopSeries-705x497.png);\"  title=\"Cooking Workshop Series\"  ><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Cooking Workshop Series<\/h3><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"http:\/\/healthnic.eu\/guide\/annex-1\/\"  aria-label=\"image Annexes\"  id='av-masonry-1-item-801' data-av-masonry-item='801' class='av-masonry-entry isotope-item post-801 attachment type-attachment status-inherit hentry  av-masonry-item-with-image' title=\"Annexes\" alt=\"\"  data-av-masonry-custom-link=\"http:\/\/healthnic.eu\/guide\/annex-1\/\"  itemprop=\"thumbnailUrl\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container' style=\"background-image: url(https:\/\/healthnic.eu\/wp-content\/uploads\/2018\/09\/Annex-705x497.png);\"  title=\"Annexes\"  ><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Annexes<\/h3><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><\/div><\/div>\n<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":783,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>ANNEX - healthnic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthnic.eu\/guide\/annex-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"ANNEX - healthnic\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthnic.eu\/guide\/annex-1\/\" \/>\n<meta property=\"og:site_name\" content=\"healthnic\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-21T09:31:28+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/healthnic.eu\/wp-content\/uploads\/2018\/10\/dietary.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"48 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/healthnic.eu\/guide\/annex-1\/\",\"url\":\"https:\/\/healthnic.eu\/guide\/annex-1\/\",\"name\":\"ANNEX - 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