Coca-Cola: Blame Laziness For Obesity, Not Us

People may think twice before heeding health advice from soda giant Coca-Cola, and that’s exactly why they’re funding scientists to speak for them. The Global Energy Balance Network calls itself a nonprofit of educators with the goal of improving the world’s health by addressing obesity and revealing “what really causes this epidemic.” According to the nonprofit,…

New Year, New You: Thousands Of Fitness Apps To Choose From

New year, new you: Thousands of fitness apps to choose from

Avoid Dieting, Make Positive Lifestyle Changes Instead

By Christina Sullivan

 

Why is it that the "D" word brings immediate thoughts of failure to the minds of many men and women? Could it be that we have all learned through trial and error that diets simply do not work? Many of you are sitting back with jaws dropped at the moment. After all, this is an article about dieting, right? It is and it isn't. Whilst fad diets may bring about some short-term results, a lifestyle change may be just the thing that will mean success for you and your long-term fitness and health goals.

Eating for some people is an addiction. Unfortunately, you can't exactly give up eating all together, as a smoker can give up cigarettes. Whilst giving up cigarettes is never easy, you cannot live without eating. This means that if food is a problem in your life, you must find a healthier way of viewing food.

Isn't this where diets generally come in handy? The short answer is no. This is where diets often fail. Diets do very little to change how we view food. In fact, most diets only serve to tell us which foods are good, or bad, and which foods are strictly taboo. Diets begin by forcing people to feel deprived or punished. And no one likes to feel either.

Even worse however, is that we punish ourselves further when we slip up. This means that we are going to wallow in guilt over every little misstep until we give up all together and over-indulge again.

In order to have real success you must make a lifestyle change. This is the only way that you will be able to shed those unwanted pounds without experiencing the guilt that so many dieters go through when they fall off the wagon. Set goals for yourself for fitness, dropping pounds, and eating new healthy foods. Keep them realistic. Even a goal as simple as committing to eating 5 vegetable servings a day is a great place to start.

Firstly, change your way of eating. Then change your way of seeing food and you will experience amazing changes in your attitudes toward your health, your body, and even your fitness level. As the first pounds begin to drop you will begin to experience more energy and less pain when exercising. This should help keep you motivated to do even more as time goes by.

Long term weight loss goals will not be as easy to achieve as the first five or ten pounds. Consistency is vitally important. Take each day as it comes and begin again the very next day. The trick is in staying the course more days than not and learning moderation and balance.

There are many ways to fail when it comes to dieting. There is no way to fail, however, when you are making positive changes in your life that are getting positive results. It may take weeks, months, or even years to reach your goal. As long as you are making steady and continuous efforts and progress, you are doing many great things for your health and well being.

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Dieting For Weight Loss

The most common reason that people cite for dieting today is weight loss. While most of us would love to claim the noble mantle of dieting for health the vast majority of us are doing so for vanity. This, however, is a perfectly acceptable and plausible reason for making the lifestyle changes that are necessary in order to diet. In fact, this reason might prove to be a far greater motivator than many of the other commonly stated reasons for dieting.

When dieting for weight loss one of the most common complaints is constantly feeling hungry. In order to help combat this, you might want to incorporate some of the following strategies into your dieting program. First of all, eat more high fibre foods. Whole grains, apples, pears, and lima beans are a great source of fibre as are many breakfast cereals. Easy does it however when it comes to fibre as it may be filling but there are some unpleasant side effects that may accompany heavy fibre eating (remember that beans are a good source of fibre). Try using a product such as Bean-o when consuming larger amounts of fibre. You might also try spreading your fibre intake throughout the day rather than consuming all your daily fibre at once.

Another method for feeling fuller when dieting is to drink plenty of water while dieting. Water provides an important service to the body and is very necessary when it comes to delivering all the nutrients where they need to go. Water also helps regulate your metabolism, which is very important to the dieting and weight loss process. Additionally, water will help you skin retain its elasticity so that your skin can go more easily back into place once the serious weight loss begins.

Learn to control your portions. We live in a world where portions are over inflated and super sized so often that we no longer know what an appropriate portion looks like. Restaurant meals are quite often more than adequate for at least two full meals and that is before salads, soups, appetizers, or desserts have been ordered. Learning to portion correctly can save you from over loading your calorie intake for the day massively. It can also help you get extra helpings of the lower calorie foods such as lettuce and other vegetables rather than taking such large portions of calorie rich starches or fried foods.

Do not go “Gung Ho”. There are limits to what the body and the mind can handle. When you go on a diet you are making a drastic change to your bodies caloric intake. If you go overboard you can lead to health risks along the way. Begin cutting calories a little at a time and incorporate changes as you go rather than going in with an all or nothing attitude. If you go overboard with your dieting plans chances are that you are dooming your diet to failure.

Take your diet one step at a time for the best results and be sure to incorporate extra physical activity into the mix. Even gardening when done on a regular basis can burn calories, so can cleaning the house, and playing with the little ones. Take a walk to the park or the corner store rather than getting in the car and pull a wagon or push a stroller while you’re at it. The added weight will be just enough resistance to burn a few extra calories.

Dieting for weight loss does not necessarily have to be a major sacrifice on your part but in order to be successful it will be a radical change in lifestyle, particularly if you need to lose more than a few vanity pounds. The health implications of loosing the weight are well worth the required effort and should not be taken lightly no matter how excited you are about your new body that is hiding inside your old one.

How Do You Fight Fatigue?

By Christina Sullivan

When most people need an energy boost, they reach for a hit of caffeine from a cup of coffee, an energy drink or a chocolate bar. But there is a healthier alternative and more effective solution to sparking your energy. Exercise.

You might think this is odd, given that exercise burns energy. But, studies show that physical exercise is the secret to beating tiredness, and is the perfect lift when you're feeling fatigued. How? By improving your blood flow and carrying more oxygen and nutrients to your muscles.

A little bit of exercise can go a long way to helping you feel livelier and boosting your energy levels, especially if you're tired and living an inactive lifestyle. Doing a low-intensity exercise three times a week has been shown to increase energy levels by 20% and lower fatigue levels by 65%.

Try breaking your exercise down into 10 minute chunks. Add up those 10 minutes bursts to get 150 minutes of exercise a week, which is the recommended amount of exercise each week. That's really only half an hour a day, five days a week. You could fit in a brisk walk for 10 minutes before work, 10 minutes at lunch, and 10 minutes after work. Alternatively, work in the garden, go on a short bike ride, take the kids to the park and kick a ball, play with the dog, or put on some music and dance like no-one is watching.

If you haven't been active for some time, start slowly. Increase your activity level a bit each week, with either a little more intensity or increasing the amount of time you exercise. Increase only to moderate-intensity exercise. High-intensity exercise can leave you feeling drained, especially if you're not used to it. Check with your doctor if you have health concerns. Stop if you experience pain, and seek advice.

Remember, the health benefits of exercise reach beyond getting an energy boost. Being fit has been shown to cut your risk of heart disease, type 2 diabetes, depression and some types of cancer. It can also help keep your weight down, ease your stress, and help you to sleep better.

You might be feeling tired now. So go for a walk. Don't put it off. NOW is the time to start feeling good.

Post your comments about what you did today to fight fatigue.

 

Are Your Thoughts About Your Body Holding You Back From Success

Imagine exactly what your body is going to look like once you reach your goal weight.

 

Do this in writing – here’s why…

Deeply imbedded negative thoughts are what cause us to have difficulties in any weight loss or health enhancement program – in fact, our past failures can almost always be traced back to negative thoughts that we didn’t even realize we had.

Most of our negative thinking comes out when we write things down on paper (or on the computer). 

Write out 10 brief descriptions about how your body will look in 30 days if you were coached by someone who knows exactly how to transform the human body no matter what stage of the game you’re currently at.

Go ahead, take a moment and write out what your face would look like, what your arms would look like, what your legs and your butt would look like – would your skin look different, would your muscles be tighter, would you be leaner – detail everything, then come right back.

Did you do it?

Make your list now before reading any further – I want you to walk away with some profound knowledge of yourself when you’re done reading this article.

OK, now that you have your list, let me show you something that you can use to judge whether or not you’ve been causing yourself to fail in your attempts to lose weight and keep it off.

Here are some examples of someone's statements, that were literally holding him back from success:

Face - more chiselled features, no double chin, no doughy jowls or puffy cheeks, no bags under the eyes.

Neck - no double chin 

Chest - no womanly breasts, muscular instead. Look, ma, I can see my ribcage and pectoral muscles instead of a soft mattress of flab.

Arms - hard sinewy curves instead of soft breadsticks. Seeing veins and muscles instead of smooth fat.

Abdomen - are there really abs hiding in there? They’ve never made an appearance in 50 years! It’d be nice to have a tight waist not uncomfortably sliced by too-tight underwear.

Legs - less of a conical shape, more elongated and solid. Although my calves have always been rather large and firm-my best body part, next to my brain.

Buttocks - less sag, more form

Back - could be a lot less hairy, would be nice to see a “V” shape instead of a truncated pyramid.

Can you see why he might have had a few troubles in the past reaching his goal?

Now, turn every statement you have written into a positive statement.

WHAT MY BODY IS GOING TO LOOK LIKE ON [DATE]:

Nutrition Matters: Mindful Eating

Posted: Tuesday, November 11, 2014 4:23 pm            

Nutrition Matters: Mindful Eating                                            

LISA WILBY                                                                             

You have probably heard of the phrase “mindful eating,” but what does that really mean? Mindful eating addresses our relationship with food. We eat to nourish and sustain our body but sometimes we reach for food in times of stress and emotion while other times we merely eat out of habit even though we aren’t hungry.

 

Occasionally, we will munch on food without realizing how much we’ve eaten. Or, we finish what we’ve started because there are only a few bites left. We’ve eaten on the run, in the car, or while answering e-mails or reading the newspaper. The kitchen table has lost its designation of the place to enjoy a meal and has instead become a catch-all for mail and backpacks. The practice of mindful eating seeks to change all this and put us back in control of what we eat, when we eat, and how much we eat.

 

Being mindful requires us to stay in the moment. It helps us focus and make deliberate choices and not ones that are reactive to feelings or to the surrounding environment. Mindfulness serves to break unhealthy bonds with food and can help relieve the stress and anxiety surrounding that. Taking time to plan meals, to sit and take pleasure in meals, to slow down and savour each bite of food can give us a break from the daily routine and give us a chance to turn the attention to ourselves. Mindful eating can help us develop a calm, controlled, and balanced energy around food.
 

Here are a few strategies for practicing mindful eating:
 

• Always ask yourself “am I hungry?” when you feel like eating. Hunger is physical; it is not the same as a craving. Thirst is sometimes confused with hunger so stay hydrated by drinking water throughout the day.
 

• Getting too hungry can lead to overeating and poor food choices. Be sure you are eating three healthy meals a day and two or three healthy snacks. Stay in control by not letting more than four hours go between meals or snacks.
 

• Identify emotional triggers such as stress, sadness, or boredom. Cope with these feelings through exercise, yoga, and/or counseling. Identify environmental triggers, too. Limit TV viewing to limit exposure to food ads. Remove snack food from counters and place in cabinets. Don’t leave extra food on the table as you eat a meal—leave it on the counter or place it in the refrigerator.
 

• Don’t eat distracted. Eat away from the TV and computer and resist the temptation to read while eating. Sit at the table.
 

• Eat slowly and take small bites. Put your fork down between bites. Use your senses and experience the color, texture, aroma, and flavor of your food. Don’t reach for handfuls of snacks—eat them one at a time.
 

• Pause during your meal and assess how full you are. This will help you reconnect with your natural hunger and fullness cues. Stop eating when you feel comfortably full. You don’t have to eat everything on your plate—wrap it up for another meal and don’t plate so much food the next time.
 

Eating mindfully helps to focus on the enjoyable aspects of food by making us more aware and thoughtful of the choices we make. Learning to eat mindfully allows us to be back in command of our body and can lead to a more healthful relationship with food and perhaps a more healthful you.
 
http://www.capenews.net/bourne/columns/nutrition-matters-mindful-eating/article_edca5910-69e8-11e4-ae3f-431a3fb543d3.html
 

How Fibre Can Help You Lose Weight

NDTV Cooks, Modified: November 21, 2014 12:58 IST                   

                                 


















Fibre forms an essential part of our daily diet. Not only is fibre good for our digestive system, it has also been linked to reduced risk of he risk of colon cancer and type 2 diabetes. Health experts will tell you that foods with high fibre make one feel full and satiated for long which is why they easily fit in your weight-loss strategies. A latest scientific study agrees with this notion.

According to a study published in the American Journal of Clinical Nutrition, a fibre-rich diet can help in shedding those extra kilos. Polydextrose and soluble corn fibre may cause a shift towards beneficial bacteria in the gut and assist in weight loss when made part of a long-term, daily diet. "These two fibres look like they could be beneficial when included in a balanced diet along with whole grains, fruits, vegetables and legumes," Hannah Holscher from the University of Illinois, US.

Researchers used whole-genome sequencing to explore the full range of bacterial genomic information in the gut after fibre supplementation. It was found that using fibre supplements resulted in significant shifts in the gut bacterial population. Interestingly, when the supplements were stopped the bacterial population went back to where they were before.

The team was surprised to see a shift in the Bacteroidetes:Firmicutes ratio. It was found that fibre supplements had caused a shift towards Bacteroidetes which are considered as good gut bacteria. Both Bacteroidetes and Firmicutes belong to the bacteria domain. Firmicutes are often associated with obesity in mice modules as well as in humans, hence this shift was seen as a positive one.

"This was of particular interest to us because other research works have shown that having more Bacteroidetes may be beneficial because the higher that proportion is, the individual tends to be leaner. With higher Firmicutes, an individual tends to be more obese," Holscher said.

Another study conducted earlier this year at Imperial College in London states that dietary fibre contains a chemical called acetate which is released when plants and vegetables are digested by the colon bacteria. This chemcial sends signals to the brain to stop eating. Foods loaded with fibre include whole-grains, cereals, leafy vegetables, beans, mushrooms and more.
 http://cooks.ndtv.com/article/show/how-fibre-can-help-you-lose-weight-623522

19 Small Changes You Can Make to Improve Your Health

  

 

Posted by: Bon Heur in Daily Health Tips, Featured November 15, 2014

 

You don’t have to go vegan or sign up for boot camp to give your well-being a nice boost. This month, try one of these refreshingly easy feel-good tips from fellow Real Simple readers.
 
Sometimes big changes start with small shifts. Whether you’re trying to eat better, get more active or ward off germs, a healthier you doesn’t have to mean a total lifestyle makeover. We asked our readers which small change has made the biggest impact on their health.

I gave my refrigerator a total makeover. First I placed fruits and veggies inside clear containers and put them, along with yogurt and salad fixings, on a shelf at eye level. Now when I open the door, those options grab my attention. I also threw out any takeout containers, because they only encouraged me to eat more takeout. As a result of this new system, I unconsciously make healthier choices, and it has helped to lower my blood pressure.
—Sharna Small, Borsellino Dedham, Massachusetts

About a year ago, instead of reading during my 15-minute break at work, I started taking brisk walks around my office-building complex. After a couple of months, I was so surprised at how my body shape had changed with that small amount of exercise. My midsection had slimmed down, and my legs were more toned. Now I feel more energetic throughout the day and sleep better at night.
—Karen Swanson, Taylor, Texas

My therapist suggested deep breathing as a tool to manage stress. I teach eighth-grade math, and my stress level is pretty high on some days. I breathe in to a slow count of five, hold for a slow count of five, then slowly release to a count of five. This instantly calms me down and keeps me centered. Think of it as a three-minute break that you can take anytime, anywhere.
—Cathy Morse, Forest City, North Carolina

There are tons of sweets and fatty snacks within arm’s reach at my office, so I fell into the habit of grabbing a bag of chips or cookies in the late morning and afternoon. Early this year, I began bringing healthy bites (like mandarin oranges, nuts, and granola) to work. Since I’ve cut all those refined sugars and empty calories out of my diet, I no longer experience a late-afternoon slump.
—Katy Lange, Tulsa, Oklahoma

Weight lifting has improved my flexibility and made the aches and pains in my back, neck, and shoulders subside. I spent most of my life believing that cardio was the key to a lean, healthy body and that lifting would only make me appear bulkier. Yet now, at age 41, I look and feel better than ever.
—Christi McCrary, Dallas, Texas

My family and I order all our groceries online. When shopping in the supermarket, I’m more likely to make impulse purchases. (Who can say no to “buy one, get one free” boxes of cookies? I certainly can’t.) It’s much easier for me to resist temptations online. We eat healthier and spend less money to boot.
—Becky Kenemuth, Washington, D.C.

I’ve struggled with weight issues my whole life, so a few months ago I adopted my 10-year-old daughter’s daily exercise routine: 40 situps and 20 push-ups. While she does it at night for her gymnastics class, I do it within the first 10 minutes of waking up. Not only do I feel stronger but the activity also puts me in a better mood and encourages me to make good choices throughout the day.
—Jenny Kober, Sheboygan, Wisconsin

In the past, I would drink coffee while getting ready for work, yet I still felt tired. So my fitness instructor advised me to drink water in the morning before my usual cup of joe. He said that this would get my metabolism going and wake me up. Since I’ve begun guzzling water and waiting until the midmorning slump to drink coffee, I’ve felt refreshed and energized.
—Abbie Dunham, Redondo Beach, California

When I gobbled down decadent breakfasts in the morning, like an egg and cheese on a bagel, I felt lethargic at work. Daily tasks, like sending e-mails and preparing for meetings, required more effort. By eating lighter morning meals, like a dairy-free smoothie or oatmeal with fruit, I have more energy in the morning and that lasts all day.
—Katie Muilenberg, Rockville, Maryland

Establishing a sleep schedule and sticking to it has cured my bouts of insomnia. I go to bed and get up at the same time every day, and I sprinkle my bed with lavender and play soothing music to help me fall asleep. With a full night’s rest, I have fewer mood swings and my mind stays sharp.
—Mare Hare, Marinette, Wisconsin

As part of my goal of getting fit for my wedding, over two years ago I started tracking what I eat on an app called MyFitnessPal. I quickly learned how the calories from my snacking added up, and I also saw how much exercise can make up for those extra calories. I still use the app, despite being a married woman now, as it has proven to be great motivation for eating well and exercising.
—Laura VanderLaan, Atlanta, Georgia

While I understand that fitness is important, I get embarrassed at the gym, and I won’t go for a run unless a bear is chasing me. However, gardening is a surprisingly great alternative to traditional exercise and relieves tension at the same time. Shoveling, tearing out weeds, and stomping on a pitchfork to loosen dirt definitely get my heart rate up.
—Merricka Breuer, Sunderland, Massachusetts

I am amazed by how paying closer attention to how food affects my body and then adjusting my diet accordingly has affected my overall health. For instance, after discovering that a lack of fat in my meals caused an upset stomach and bloating, I started eating more healthy fats. I have dropped 15 pounds and am experiencing less joint and muscle soreness.
—Jill L. Lindsey, Lebanon, Ohio

Since I think it’s more often the things we touch that make us sick as opposed to the air we breathe, I press upon my two boys the importance of washing our hands frequently. We have been an illness-free home for the last year, and I take much pride in that. No one has missed a day of school or work in the longest time. Either we are really lucky or we simply wash our hands.
—Pamela Jean Grady, Kalispell, Montana

After researching the potential sources of my back problems and fatigue, I learned that poor posture can cause these symptoms. So to help me sit up straight, I swapped out my office chair for a stability ball. My back issues have vastly improved, and I’m more alert, not to mention confident, at work.
—Felicia Goldsmith, Davis, California

Sugar has always been my biggest vice. I used to eat dessert after lunch, and I would start thinking about my nighttime dessert even before dinner. Now I refrain from having multiple desserts a day andsatisfy my sweet tooth with a piece of dark chocolate or a handful of raspberries instead of ice cream. Besides not having to deal with the constant crashes and the cravings, I enjoy the sweets that I do eat more than before.
—Abby Pfeiffer, Portland, Oregon

I used to think that stretching was a total waste of time, but after being told to stretch daily after a painful knee injury, I discovered what a difference it makes. When I stretch after a workout, my body is much less sore and achy. My legs used to feel really tight all the time, but as long as I stretch in the morning and at night, they’re pain-free.
—Teresa Tobat, Burke, Virginia

Thanks to our new practice of reading nutrition labels, my kids and I are able to look at a product and know whether it will make us feel good or not. If a food doesn’t pass our criteria (no hydrogenated oils or high-fructose corn syrup, a small amount of sugar, and at least two grams of fiber per serving), we don’t buy it. We love knowing exactly what we’re putting into our bodies.
—Erica Privitelli, Los Angeles, California

About five years ago, when I returned to work after being a stay-at-home mom, I realized that waking up at the same time as my daughter and husband made me cranky. I felt overwhelmed having to immediately prepare breakfast and get everyone ready for the day. So now I wake up 30 minutes before the rest of the household. I enjoy a cup of coffee and read or watch a funny TV show. This daily ritual helps me feel more awake and relaxed and puts me in a better state of mind.
—Michele Gorka, Bridgewater, New Jersey

http://www.healthdigezt.com/19-small-changes-you-can-make-to-improve-your-health/

Polyunsaturated Fats Reduce Heart Disease Risk - Find Out How To Add Them To Your Diet

Monday, November 17, 2014 by: PF Louis

(NaturalNews) Perhaps the most confusing aspect of diet and nutrition revolves around fats and fatty acids. There are many disagreements with what fats are healthy and unhealthy, and very few of the different types of fats have a solid consensus on health.

So far, there seems to be consensus on omega-3 fatty acids as both essential and healthy. These fatty acids are found in various fish oils, nuts and seeds like flax and chia. For optimal digestion, flax seeds should be ground and eaten within two hours, and flax seed oils should be refrigerated to avoid spoiling.

Another solid consensus has been established with trans fatty acids or processed plant oils that are partly hydrogenated. This consensus agrees that processed oils, such as hydrogenated margarine and various hydrogenated plant or seed oils are very unhealthy. They're used often because they're cheaper than cold-pressed plant oils, have longer shelf lives and are perfect for deep frying with the same oil over and over. They are ubiquitous in processed and fast foods.

Where consensus is lacking revolves mostly around saturated fats. Those are mostly animal or dairy fats such as butter or cheeses. Then there are the saturated fats in plant oils such as coconut and palm oils. The recommendations range from the extreme of avoiding all saturated fatty acids (SFA) to indulging in them.

Many health specialists and even cardiologists now disagree with the long-held supposition that SFAs are responsible for poor heart health and arteriosclerosis (arteries hardening or clogging). Coconut oil's medium-chain triglycerides (MCT) have demonstrated a unique ability to be converted to ketones, which act as both a brain fuel booster and neuron restorer to improve dementia sufferers' lives.

There has been some success with using a diet high in saturated fats to reverse cancer in some. The Paleo Diet focuses heavily on saturated fats, and more and more are seeing the health follies of avoiding saturated fats that are pure and untainted by external chemical influences. Too bad for the low- or no-fat food makers who have exploited the fat myth long enough.

Saturated fats tend to remain solid at cool room temperatures, while cold-pressed or mechanically extracted polyunsaturated or monounsaturated fats remain liquid unless heavily chilled.

If an oil smokes while cooking, it's becoming toxically tainted. The least stable oil for cooking would be monounsaturated fats, like olive oil, while polyunsaturated fats

such as safflower oil are more stable heated. For cooking, saturated fats are the most stable.

So what about fats and cardiovascular health?

A University of Eastern Finland group recently concluded a 21-year epidemiological study on 1,981 men between the ages of 42 and 60 who are part of the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study.

The KIHD study is an ongoing prospective, population-based cohort study designed to investigate risk factors for cardiovascular disease and atherosclerosis among middle-aged men from eastern Finland, a population with one of the highest recorded rates of coronary heart disease (CHD).

During the 21.4-year follow up, 565 men were diagnosed with a coronary heart disease, out of which there were 183 cardiac death events. The researchers concluded:

Our results suggest that SFA intake is not an independent risk factor for CHD, even in a population with higher ranges of SFA intake. In contrast, polyunsaturated fat intake was associated with lower risk of fatal CHD, whether replacing SFA, trans fat, or carbohydrates.Remember to avoid all fats that have the word hydrogenated on the ingredients list. Those are the nasty unhealthy trans fatty acid fats. Also watch out for GMO sources such as cotton seed and corn oils. Despite the commonly held notion as being healthy, canola oil is considered an unhealthy option by many experts.

So loosen up. Go ahead and enjoy healthy fats of all types. Our bodies need fats for brain and nervous system tissue, cell walls and the ability to convert sunlight into vitamin D3.

Sources for this article include:

http://www.uef.fi

http://atvb.ahajournals.org

http://www.heart.org

http://www.heart.org

http://www.heart.org

http://www.heart.org

http://www.naturalnews.com/047682_polyunsaturated_fats_heart_disease_risk_healthy_diet.html?utm_content=buffer13aec&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

 

 

8 Beet Benefits: Aphrodisiac, Brain Booster & More

Written by Randy Fritz from Real Food Life.com

A single serving of beets can boost your energy and lower your blood pressure. Eating beets long-term can help you fight cancer, reduce arthritic pain, and lose weight, as well as assisting in a number of other health areas.

Many people don’t like beets or consider it only a special occasion dish, but we think this powerfood should be on your plate every day.

8 Healthy Reasons to Eat Beets:

1.  Weight Loss
Beets taste sweet, but a cup of cooked beet contains only 60 calories and is full of fiber. This is a perfect food for weight management.

The sugars in beets are smart carbs, since they come in a natural whole food form.  Unlike white sugar, the beet calories come with a lot of nutrients and phytochemicals.

2.  Brain and Energy Boost
Beets are high in natural nitrates, which are converted to nitric oxide in the body. Nitric oxide is known to expand the walls of blood vessels so you can enjoy more oxygen, more nutrients, and more energy.

Studies have shown nitric oxide to increase the efficiency of the mitochondria (your energy powerhouses). The results of these studies were impressive.

• A single small serving (70 ml) of beetroot juice reduced resting blood pressure by 2%.
• A single small serving increased the length of time professional divers could hold their breath by 11%.
• Cyclists who drank a single larger serving (500 ml) of beetroot juice were able to ride up to 20% longer.

3.  Nature’s Viagra
One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. Many plants have been considered an aphrodisiac by some culture at some time, but in this case it may be more than just wishful thinking.

As noted above, beets can increase blood flow due to their nitrates. Increased blood flow to the genital areas is one of the mechanisms Viagra and other pharmaceuticals create their effects.  Beets also contain high amounts of boron, which is directly related to the production of human sex hormones.

4.  Super Antioxidant for a Long, Healthy, Pain-Free Life
Antioxidants help to reverse the daily accumulated wear and tear on the body, known as aging. Beets are a very good source of commonly known antioxidants like vitamin C and manganese, but it is their lesser-known antioxidants which give them their true value.

The blood-red color of beets comes from a powerful group of antioxidants called betalains. There are hundreds of studies on the positive health benefits of betalains.  A short summary of the results shows that they help in the areas of cancer, heart disease, diabetes, and inflammation. If you go to Google Scholar and type in ‘betalains,’ you will see 3790 scholarly references on this subject.

5.  Anti-Inflammatory Benefits
The inflammatory response is a natural function of the body which saves our lives when it responds to the acute stresses in our lives, like bacterial infection and injury. Due to the constant stress in our modern lives, however, this inflammation becomes chronic. It is as though our body is constantly in a battle. Inflammation has been linked to a number of symptoms and diseases including:

Wrinkles

Susceptibility to infections

Cancer

Arthritis

Bronchitis

Chronic pain

Diabetes

High blood pressure

Osteoporosis

Heart disease

Candidiasis

The blood-red betalains in beets have been shown to reduce chronic inflammation.

6.  Cancer Prevention
Preliminary tests suggest that beetroot ingestion can be one of the useful means to prevent lung and skin cancer. Other studies have shown that beet juice inhibits the formation of cancer-causing compounds called nitrosamines.

7.  Cell Detoxification and Cleansing
The antioxidants in beets have been shown to support what is called phase 2 cleansing.  In phase 2 cleansing, unwanted toxic substances are chemically combined with a small nutrient group. This combination neutralizes the toxin and makes them sufficiently water-soluble so they can be excreted through the urine.

This is therefore deep cleansing on a cellular level, that may have long term health benefits.

8.  Improved Mental Health
The betalains in beets has been used in certain treatments of depression. It also contains tryptophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. Enjoy!

Concerns:
Beet greens are one of the many high-nutrient foods that contain measurable amounts of oxalates. Individuals with known or suspected kidney or gallbladder problems are recommended not to eat these high-oxalate foods. This is a much-disputed subject, however. (See Oxalic Acid Controversy.)

Some individuals are concerned when their urine and stool turn red after consumption.  This condition, called beeturia, is not considered harmful and occurs in 10-14% of the population. Individuals with iron metabolism problems are more likely to experience this situation.

Suggestions:

• Raw beetroot juice is one of the most powerful ways you can consume it. It is rather intense by itself, though, and tastes much better mixed with other vegetables. We have thus included a great juice mixture recipe below.
• The nutrients in beets are more susceptible to degradation from long cooking times than other foods, so if you are cooking it, the ideal time would be 15 minutes steaming, maximum.
• Beetroot tops and stems contain much of the same benefits as the root, but with the additional nutrients and phytochemicals associated with green leaf vegetables.

“For pink pee, eat a beet! Children are notorious for refusing to eat their fruits and vegetables, but what child can resist the allure of orange, pink, and even green pee?” — Pee Funny by Benjamin Picard

http://www.healthy-holistic-living.com/8-beet-benefits-aphrodisiac-brain-booster.html

9 Foods That Actually Help You Lose Weight

 

Source: body and soul 

         

Yes, we all know the whole healthy diet and exercise part of weight loss, but did you know there are certain foods out there that help you shed kilos? Whether they've got metabolism-boosting powers or even help you stay fuller for longer, these foods will help you on your quest to losing weight. 

        

1. Coconut oil

Coconut oil contains medium chain fatty acids (MCFA), which is a type of saturated fat that behaves differently from other fats. MCFA fats can be absorbed straight into the cell where it can immediately be burned up as energy, making it a fabulous energy source. Coconut oil is considered a thermogenic food that helps boost metabolism and increases fat burning. Adding coconut oil into the diet can also help to balance blood sugar levels, which is also beneficial for weight loss. Coconut oil is ideal to cook with, use in baked goods, protein balls or added to smoothies. 

 

2. Chilli

 

Adding chilli to meals can help speed up your metabolism too. Chillis are also packed with antioxidants and immune boosting vitamin C and beta-carotene. 

 

3. Maca

 

Maca is a root vegetable native to Peru, which has been used for thousands of years as a nutritious food staple. This Peruvian superfood works wonders for boosting energy levels and is popular with athletes to improve endurance. Maca contains plenty of B vitamins that are vital for energy production in the body. Maca can help give you that added energy you need to motivate you to exercise more, which will help you burn more fat and encourage weight loss. 

 

Source: body and soul

4. Ginger

 

Ginger is also a wonderful thermogenic food that also has the benefit of promoting healthy circulation, reduces inflammation in the body and supports healthy immune function. Add fresh ginger to veggie juices, curries, stir-fries and soups, or drink fresh ginger tea. 

 

5. Protein

 

Including healthy protein–rich foods with each meal and lowering your carbohydrate intake is beneficial for healthy weight loss. Having a higher protein diet is more thermogenic. Protein also keeps you full for longer and helps to keep blood sugar levels more balanced, which in turn helps prevent overeating and weight gain. Healthy protein-rich choices include raw nuts, seeds, fish, chicken, eggs, and legumes. 

 

Source: body and soul

6. Cinnamon

 

Adding some cinnamon to smoothies, warm drinks and porridge can help assist with weight loss. Not only can it help boost your metabolism and keep blood sugar levels balanced, it also improves circulation and is a very good source of antioxidants. 

 

7. Apple cider vinegar

 

Apple cider vinegar is another great thermogenic food that can help speed up your metabolism. It also helps boost digestion and improves the absorption of nutrients from foods eaten. 

 

Source: body and soul

8. Fibre

 

Consuming foods rich in fibre does wonders for helping you lose weight. Fibre gives you a sense of satiety after a meal so you are less likely to snack on unhealthy foods. Fibre-rich foods also have a lower GI. Eating low-GI foods is beneficial for helping keep blood sugar levels balanced and for weight loss. 

 

9. Green tea

 

Drinking a few cups of green tea a day has been found to be effective for assisting with weight loss. Green tea is rich in antioxidants, helps boost energy levels and can increase thermogenesis.

 

http://www.heraldsun.com.au/lifestyle/health/foods-that-actually-help-you-to-lose-weight/story-fnivsuep-1227110859608?nk=271a484b00af7104d86289aeb2842308

Why You Should Be Stricter With Your Diet When You Travel

By  Marnie Soman Schwartz

Photo Credit 

 

If you travel a lot for work, you probably find that it's tough to stick to your diet and exercise routine—or even fit into your pants. Airport delays and packed days can be super-stressful, you’re often faced with uhealthy food choices and lots of meals out, and a new study even found that jet lag can lead to extra pounds. So when it comes to keeping your meals in check on the go, there's no one better to turn to than the pros: the folks who travel for a living—and still find time for good-for-you food. We recently caught up with chef Geoffrey Zakarian—who you may know as a former judge on the Food Network's Chopped, or Iron Chef—at the Food Network New York City Wine & Food Festival and asked him how he stays on track while traveling. Follow this top three rules below!

 

1. Be extra-strict about your diet. Zakarian says he’s even more disciplined on the road than at home, because there’s so much temptation (we all know how one bite of that dessert someone else ordered can turn into two, then three, then—you get the point). Zakarian tries not to eat after 5 p.m. and sticks to just breakfast, lunch, and an afternoon snack. While that’s not practical for a lot of business travelers (client dinners and evening events aren't always things you can skip out on), having a game plan—and sticking to it—is always a good idea. For example, look over your schedule in the morning to see where and when you may have the most temptation food-wise, then work accordingly to prepare for it.
 

2. Skip the drinks at work events. “It’s business. When I am meeting people, I want to be sober and clearheaded,” he says. Plus, you’ll save yourself some calories.
 

3. Find a hotel with a great fitness center. “The minute I get there, I go to the gym,” says Zakarian. He does Pilates every day, but if a hotel doesn’t offer it, he has a backup routine. If the gym is less than awesome (or there isn’t one), get your sweat on with our Ultimate Hotel Room Workout, download the app Gymsurfing which can help you secure day passes to nearby fitness facilities, or try a no-equipment cardio workout that you can do anywhere.

 

http://www.shape.com/healthy-eating/diet-tips/why-you-should-be-stricter-your-diet-when-you-travel

How Much Is Your Fad Diet Costing You?

In Australia, your average under-35-year-old spends around $105 per week on food and drinks — that might include a meal out and a few (too many) cheeky bevvies. According to the most recent data available from Australian Securities and Investments Commission's (ASIC) MoneySmart program, if you're sharing the cost with your significant other, you're looking at closer to $207 per week between the two of you.

But it seems like everyone has pledged allegiance to one of the change-your-life diet and nutrition plans signed, sealed and delivered by the grand high priestess of #cleaneating.
Anyone who's given the latest "healthy" diets a spin will tell you maintaining them can be as draining on your bank account as it is on your willpower, and there's sufficient evidence to suggest that a significant lifestyle change will see you fork out more than you normally would. Sure, we all want to look like Miranda Kerr, but can we really afford the $216.75 it costs to purchase all the ingredients we need to make her breakfast smoothie (above)?

Guidelines from the Australian Government's Department of Health recommend we consume 8700 kilojoules (2000 calories) daily to maintain a healthy diet, which averages out to around $15 per day for an individual twenty- or thirty-something Aussie.
We decided to see how the fads stack up, and if they're really worth the cost.

The Mediterranean Diet

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Favouring fresh, seasonal produce, fish, grains and even a splash of vino, the heart-friendly and oh-so-exotic Mediterranean became a fast favourite among fad dieters. It counts Jennifer Garner, Elizabeth Hurley, Catherine Zeta-Jones and Heidi Klum among its devotees and, let's be real here, they all look pretty dang good.

While the "Mediterranean Diet" has been around for about 20 years, the Mediterranean diet has actually subsisted for millennia, with residents of Greece and its surrounds averaging six or more servings of antioxidant-rich fruits and vegetables per day.

An average day will see you chowing-down on chickpea salads and chicken kabobs, and there are no real curve balls in terms of what you'll be adding to your grocery list — chances are, you'll just need more of it. Katherine Hobson of US News & World Report estimated the cost of the average Mediterranean diet at around $18 per person per day — which, for the cost of your morning coffee, is a small price to pay for good heart health, improved brain function and a longer life.

Clean Eating

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Let's be honest, you probably saw the hashtag before you knew what it was about. While its online incarnation has come to envelop everything there is to love about being healthy and #blessed, the diet itself works on the relatively simple principle of ditching the drive-through and processed fare in favour of leafy salads, raw vegetable smoothies and lean unprocessed meat.
 
Some online commentators have wondered if one needs a celebrity salary simply to eat clean — Kim Kardashian and our Nicole Kidman are among the diet's recruits — but it's not that bad. The team over at Clean Eating Recipes estimate that maintaining their diet (that is, eating three meals and a few snacks every day) would set you back anywhere between $80 and $100 per week, or a very reasonable $13 per person per day.

But you'll find that basic cost quickly creeps up as you incorporate the recommended organic meat and produce — recent analysis of supermarket prices by Suncorp Bank found that organic food is 79 percent more expensive than conventional produce, so you could be liable for up to $25 per person per day. What's more, significant servings of superfoods such as chia seeds, which clock in over $4 per 100g at Woolies or Coles, will also add to the cost. You could be forgiven for thinking chia seeds are actually made out of gold.

Paleo

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Oh, Paleo — everyone seems to have an opinion, but very few people seem to understand what the Paleo Diet is about. Also known as the "Caveman", "Stone-Age" or "Primal" Diet, the idea is that you'll unravel human evolution, arriving at a time before we invented the wheel. Paleo purists and "extensive scientific research" will tell you we should only be ingesting the fare our ancestors ate, which might mean you're eating steak and eggs for breakfast (no, really), soup for lunch, and meat-and-three veg for dinner.

Yep, you're about to become a meathead in every sense of the word. Lean game meats (like kangaroo) and offal like liver and tongue are encouraged, seafood and shellfish are your friend, while eggs, some fruit, nuts, seeds and certain oils all appear in varying quantities.

Estimates based on Dr Loren Cordain's The Paleo Diet and Paleo Diet Cookbook will see you fork out around $43 in "set up costs" — that is, purchasing staples you'll use in your daily food preparation on a daily basis — and you can expect to spend just over $130 per week, or $19 per person per day, on your groceries.

Meat, good. Cost, bad.

Author: Kristen Amiet. Approving editor: ..


http://lifestyle.ninemsn.com.au/article.aspx?id=8921705