Cranberries & Antioxidant MechanismsCholesterol Lowering
Cranberries contain high levels of flavonoids that have antioxidant properties. Several in vitro studies have demonstrated inhibition of LDL oxidation and proinflammatory responses by cranberry juice. Lee et al. demonstrated a significant reduction in LDL-C after a 12-week cranberry intervention, which was similar in magnitude to the cholesterol-lowering effects of plant sterols and low-fat diets.
Green Tea comes from the same plant from which normal tea is obtained. The normal black tea is obtained by fermenting the tea leaves. This fermentation changes its colour, flavour and raises the level of caffeine and tannin in it. Whereas, in case of Green Tea, the tea leaves are dried or slightly steamed but not fermented. This makes it look green when brewed and otherwise.
Constituents: Apart from caffeine, which gives tea its characteristic taste, bitterness and stimulating effect, Green Tea is rich in a group of chemicals, called Catechin Polyphenols ,also known as Flavonoids, very powerful anti oxidants. …
Health Benefits: The health benefits from Green Tea are primarily due to its anti oxidizing properties which come from its Caffeine, Catechin Polyphenols and Theonine. These health benefits can be listed as under:
• Anti Ageing: Regular consumption of Green Tea can effectively delay symptoms of ageing.
• Stimulating: Tea is ideal to counter fatigue, laziness, sleepiness and lack of energy and to improve blood circulation.
• Immunity Boosting: Green Tea boosts immunity.
• Astringency: It triggers contraction in muscles and tissues and tones up muscles and skin.
• Anti Carcinogenic: Apart from ageing, free radicals are also responsible for causing certain types of cancer. The Catechins present in Green Tea neutralize these free radicals, prevent formation of carcinogens like nitrosamines and reduce the chances of cancer. Green Tea is now being clinically used in prevention of cancer, particularly those pertaining to colon, rectum, pancreas and intestines.
• Reducing Cholesterol: Green Tea has been seen effective in reducing cholesterol level to some extent, probably due to its alkaline nature.
• Cardiac & Arterial Health: Certain components in Green Tea prevents thickening of blood, thereby reducing chances of Arterial Sclerosis, Thrombosis, Cardiac and Cerebral Strokes etc.
• Anti Diabetic: If not taken with sugar, the alkaline nature of Green Tea helps reduce the blood glucose level. Moreover, the anti oxidizing and astringent nature of its constituents ensure good health and better functioning of pancreas and thereby better secretion of insulin and resultant better decomposing and absorption of sugar. This helps keep diabetes away.
• Weight Loss: It enhances the rate of metabolism and thereby faster consumption of fat storage of the body.
• Stamina & Endurance Booster: Have a cup of hot green tea after rigorous exercise and within no time you will be ready for a few more sets.
• De intoxicating: Green Tea is the best cure to get rid of hangovers and fatigue caused by consumption of alcoholic beverages,bad eating habits and lack of sleep…
Green Tea May Help Cut Risk for Lung Cancer
"Green tea contains strong antioxidants called tea polyphenols, which have inhibitory effects of tumorgenesis, tumor proliferation, and tumor growth."
"Drinking green tea may provide a chance to lower the lung cancer risk in smokers, but it cannot reverse the toxic effects or carcinogenesis caused by smoking."
Whole grains, pastas and brown rice instead of bleached, white, or processed varieties
Cooking pastas and rice in broths instead of cooking pastas and rice in water with butter
Low-fat or non-fat salad dressings or vinaigrette on salads instead of creamy dressings
Vegetables marinated in herbs and lemon or lime juice instead of adding butter
Canadian bacon or ham instead of bacon
Steaming, broiling, baking or grilling instead of frying
Skim milk instead of whole milk or nondairy creamer
Low fat cheese instead of full fat cheese
Wine or broth-based sauces instead cream and butter sauces
Spray butter or margarine instead of butter
Cocoa instead of chocolate
Yoghourt instead of mayonnaise
Not all of us behave the same way when dieting.
One Prominent Theme in Nutrition Research Today Individuality
Not all of us, for example find that saturated fat in our diets raises our blood cholesterol values above recommended standards. Each person responds individually, often idiosyncratically, to nutrients, and that is something we continually point out.
A Diet is a Personal ID
Preventing Portion Distortion
In many cases, portion sizes are double what they were in the 1950s. In order to practice portion control, it may help to visualize what the correct portions of food are:
• 3 ounces of meat, fish or chicken = deck of cards
• ½ cup of rice = tennis ball
• 1 cup of pasta = medium-sized fist
• 1 medium-sized piece of fruit = tennis ball
• ½ cup of cooked vegetables = yo-yo
• 1 ounce of cheese = pair of dice
• 1 muffin = size of a large egg
• 2 tablespoons of peanut butter = a golf ball
How to Suppress Hunger By Eating Five Foods??
To suppress hunger naturally, avoid high carb treats and snack on a handful of almonds instead. Overweight women who ate two servings of almonds a day ended up consuming fewer overall calories. Although almonds are high in calories and fat, they’re also a good source of protein and fiber which helps to naturally suppress hunger. Some of the fat in almonds is not absorbed by the body, so the calories may not be completely utilized.
Another way to get full without overloading on calories is to snack on an apple. A medium-sized apple has only seventy calories, and is a rich source of fiber. Apples are also a good source of pectin, an indigestible fiber that slows down the rate of stomach emptying leading to a greater sense of satiety. To get the hunger suppressing benefit of an apple, eat it whole rather than as a juice so you can get less calories and more fiber.
Pine nuts are a good source of polyunsaturated fatty acids which cause secretion of two hormones that suppress hunger naturally CCK and glucagons-like peptide. One study showed that women who ate pine nuts experienced twenty-nine percent less hunger. Because this effect lasted for up to four hours, these women took in fewer calories overall throughout the day.
Eating a healthy breakfast is important for weight control and one of the best breakfast foods for naturally suppressing appetite is oatmeal. Oatmeal is fiber-rich and a good source of complex carbohydrates which help to stabilize insulin levels.Fiber-rich foods like oatmeal are slowly digested which means they reduce hunger cravings for longer periods of time. For greater benefits, choose old-fashioned oats or steel oats and avoid packets of instant oatmeal that are often loaded with sugar and calories.
An egg has only sixty calories and its high protein content makes it a natural appetite suppressant. Studies have shown that people who eat eggs for breakfast, take in fewer overall calories. High protein foods such as eggs increase secretion of a peptide known as PYY which helps to suppress hunger naturally. Whether they’re scrambled, boiled, or poached, eggs are a good choice for breakfast or even a mid-day snack.
Add some of these foods to your daily diet and you’ll take in less calories overall, while still feeling full and satisfied.
5 Foods That Will Improve Your Mood
Vanilla lattes, teas and ice cream
Are you frazzled, grumpy and running late?. Add a dash of vanilla flavouring and inhale its scent deeply as you drink,It’ll relax you and make you feel better about your day.
The scent of vanilla is proven to trigger happy, relaxed, and even sensuous feelings. Other edible ways to inhale vanilla include drinking vanilla-flavoured tea and eating fruit cobbler with a scoop of vanilla bean ice cream or frozen yogurt.
Cinnamon and peppermint sticks
The scents of cinnamon and peppermint decrease fatigue, stimulate the central nervous system and enhance motivation. A cup of peppermint tea or hot chocolate sprinkled with cinnamon (or garnished with a cinnamon or peppermint stick) can increase alertness and decrease fatigue.
Low levels of the brain neurotransmitter dopamine have been linked to depression; ginger root enhances dopamine levels. Research shows that ginger can reduce depression and anxiety.Slice fresh ginger and put it in the bathtub while it’s filling up and then relax in it. The scent will lift your spirits.
To enjoy the taste and scent of ginger in your kitchen, mix up some Creamy Carrot Ginger Soup and then relax with some Ginger Nut Cookies.
Lemons and oranges
Citrus scents such as orange, lemon and tangerine directly affect the brain’s neurotransmitters, alleviate stress and have an anti-depressant affect. Clementine is another citrus scent that makes people feel happy, stimulated, and energized. Lavender and rose scents are also effective in lifting moods, but lemon is proven to be most potent. Breathe deep as you prepare these citrusy dishes: Chinese-Style Lemon Chicken, Duck Kebabs With Honey and Orange or Spanish Orange and Almond Cake.
Roasted coffee beans
Finish your “happy meal” with the deep, rich aroma of coffee (decaffeinated, if the “real thing” keeps you up all night). Scientists have found that the scent of roasted coffee beans not only reduces stress brought on by sleep deprivation in rats, but also acts as a potential antioxidant. Research also shows that caffeine protects memory and reduces cognitive decline in women which makes us very happy! If you’re tired of the same old cup of java in the morning, try a Coffee Smoothie instead.
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Here are some more guidelines to help you better understand the claims on food labels.
Low calorie: 40 calories or less per serving
Fat free: Less than 0.5g fat of saturated fat per serving
Saturated fat free: Less than 0.5g of saturated fat and less than 0.5g of trans fatty acids per serving
Low saturated fat: 1g or less saturated fat per serving
Sodium free (or salt free): Less than 5mg sodium per serving
Very low sodium: 35mg of sodium or less per serving
Low sodium: 140mg of sodium or less per serving
Reduced sodium: At least 25 per cent less sodium per serving than the regular version
Cholesterol free: Less than 2mg cholesterol per serving
Low cholesterol: 20mg or less cholesterol per serving
Reduced cholesterol: At least 25 per cent less cholesterol per serving than the regular version
Sugar free: Less than 500mg of sugar per serving
Reduced sugar: At least 25 per cent less sugar per serving than the regular version
High fiber: 5g or more fiber per serving
Good source of fiber: 2.5-4.9g of fiber per serving
The serving size is listed at the top of the label. While a food item may appear low in fat or calories, you might notice that the serving size is tiny. Keep this in mind when measuring portions.
Calories provide a measurement of how much energy you obtain after eating a serving size of a specific food.
The nutrients listed on a food label refer to total fat, saturated fat, cholesterol, carbohydrates (including fiber and added sugars), protein, vitamin A, C, calcium and iron. Other nutrients may be included if the manufacturer decides to do so.
Percent daily values
These listings provide an estimate of the percentage of a nutrient from one serving in typical 2000-calorie diet.
• If a food provides 5 per cent or less of a nutrient, it’s considered a poor source of that nutrient.
• Foods that provide 10-20 per cent of your daily-recommended amount of a nutrient are a good source of that nutrient.
• If a food provides more than 20 percent, it’s considered high in that nutrient.
The ingredient list is always ordered from most prominent ingredient to the least. In other words, if the first item on the ingredient list is sugar, the food contains more sugar than any other ingredient. Beware of foods that list sugar (including high fructose corn syrup or sucrose), fats, oils or salt as one of their first two ingredients. These are not your healthiest choices.
Whenever you are selecting foods, shopping at the grocery store, eating out in a restaurant, preparing a home-cooked meals, think always:
Adequacy providing all the essential nutrients, fiber, and energy in amounts sufficient to maintain health.
Balance providing foods of a number of types in proportion to each other.
KCalorie or energy control respect the intake v/s the expenditure
Nutrient density the more nutrients and the fewer Kcalories, the higher the nutrient density
Moderation providing enough but not too much of a substance.
Variety avoiding monotony, eating a wide selection of foods within and among the major food groups.
In other words
Reduce total fat intake , saturated fat intake and cholesterol intake (Heavy food, gravies, fried food, full fat products…)
Increase intake of starches and other complex carbohydrates (Bread, cereals, rice, pasta, legumes …)
Maintain protein intake at moderate levels
Balance food intake and physical activity to maintain appropriate body weight
For those who drink alcoholic beverages, do so in moderation
Limit total daily intake of salt (sodium chloride) to 6 g or less
Maintain adequate calcium intake
Avoid taking dietary supplements in excess of the RDA * in any one day
Eat fruit or drink fruit juice at breakfast, snack on fruits and vegetables throughout the day
Include one or more side servings of vegetables at lunch and dinner
Eat at least one vitamin A-rich fruit or vegetable (apricot, mango, spinach, mustard greens, winter squash, carrot)
Eat at least one vitamin C-rich fruit and vegetable (kiwi, pineapple, strawberry, tomato, broccoli, cauliflower, orange)
Eat at least one fiber-rich fruit and vegetable ( prune, cherry, kiwi, date, bean)
Eat at least one cruciferous vegetable (broccoli, brussel sprout, cabbage, cauliflower
*RDA: Recommended Dietary Allowances