Wednesday, November 13, 2013

White Rice and Diebetes

Does White Rice Increase Your Risk For Diabetes?

White rice might be pleasing to the palate, but it could also significantly increases the risk of type 2 diabetes.

A Harvard School of Public Health study has found evidence of the association between eating white rice and the risk of type 2 diabetes.

The study seeks to determine whether this risk is dependent on the amount of rice consumed and if the association is stronger for the Asian population, who tend to eat more white rice than the Western world.

The authors analysed the results of four studies: Two in Asian (China and Japan) and two in Western countries (US and Australia). All participants were diabetes free at study baseline, reports the British Medical Journal.

White rice is the predominant type of rice eaten worldwide and has high Glycemic Index (GI) values. High GI diets are tied with a greater risk of type 2 diabetes, according to a Harvard statement.

GI indicates how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose while a food with a high GI may cause our blood glucose level to increase above the optimal level.

The average amount of rice eaten varies widely between Western and Asian countries, with the Chinese population eating an average of four portions a day and those in the Western world eating less than five portions a week.

The results also show that the more white rice eaten, the higher the risk of type 2 diabetes: the authors estimate that the risk of type 2 diabetes is increased by 10 percent with each increased serving of white rice (assuming 158 grams per serving).

White rice has a lower content of nutrients than brown rice, including fibre, magnesium and vitamins, some of which are associated with a lower risk of type 2 diabetes. The authors report, therefore, that a high consumption of white rice may lead to increased risk because of the low intake of these nutrients.

Sourced from: http://www.saffolalife.com/gethealthy/dietandnutrition/does-white-rice-increase-your-risk-for-diabetes-article-njcnQuhghbacb.html

Heart Healthy foods

Kitchen Secrets-Indian Foods That Are Good For The Heart

Did you know that cardiovascular disease is considered as one of the major killer diseases in the world? While lack of physical activity and stress could be some of the reasons, only exercising may not be sufficient to maintain a healthy heart.

Eating the right kind of food is important to keep your blood pressure and cholesterol levels under control.

Here’s a list of foods, which are readily available in your kitchen and good for heart:

Sweet potatoes

Sweet potatoes are packed with vitamin A, fibre and lycopene and help reduce the risk of developing heart disease. They are also an excellent source of potassium that help in maintaining fluid and electrolyte balance in the body which is necessary for regulating blood pressure. Having sweet potatoes can actually help prevent an onset of heart attack.

Whole grains

Whole grains such as brown rice, oats, ragi, jowar, bajra and barley are a boon for your heart. They are an excellent source of fibre as well as other nutrients that help regulate your blood pressure. The plant sterols in the whole grains play an important role in lowering your cholesterol. As these grains are full of fibre, they provide a feeling of fullness with very few calories, help in weight management and a healthy heart.

Here’s a tip – Grind flaxseed in a food processor and add it to all your curries, cereals and soups. Flax seeds are packed with omega-3 fatty acids, which can lower your cholesterol levels.

Chilli powder

We all use chilli powder in most of our curries. If you don’t, it’s time you did! Chilli powder is known to prevent blood from clotting, keeps blood thin, reduces cholesterol level in the blood and therefore reduces your risk of developing cardiovascular diseases.

Nuts

Nutritionists say that people who make nuts a part of their daily diet can lower their ‘bad’ cholesterol level in the blood. So, eat almonds, walnuts, pumpkin seeds and sunflower seeds every day. Have nuts for a snack during your mid-day or coffee break. If you are up late and working, munch on them instead of a bag of potato chips.

The ‘good’ fats in the nuts lower your cholesterol levels, the vitamin E in it stops plaque from developing in your arteries, which may lead to chest pain or a heart attack.

Green veggies

Leafy vegetables such as spinach (palak), fenugreek (methi), radish leaves are low in calories and high in dietary fibre. They are also packed with potassium, calcium and folic acid. Studies have shown that these nutrients in the green leafy vegetables help in lowering the risk of heart diseases by nearly 11 per cent.

Rajma (kidney beans)

Rajma, also known as kidney beans is a rich source of folic acid, antioxidants and magnesium. These nutrients are excellent for lowering your blood pressure and cholesterol. Rajma is very low in calories and a great addition to your diet if you are working towards maintaining a healthy heart. The soluble fibre in the kidney beans stops the bile acids from turning into cholesterol and thus preventing the possibilities of heart attack or stroke.

Sourced from: http://www.saffolalife.com/gethealthy/hearthealth/kitchen-secrets-indian-foods-that-are-good-for-the-heart-article-nivnyujgdddab.html

Monday, November 11, 2013

Protein needs

Protein: Are You Getting Enough?

It’s an important building block of a healthy diet. But of the three macronutrients in food -- protein, fat, and carbohydrates -- protein may be the one you know least about.

How Much Is Enough?

Protein requirements are complicated because the amount we need changes with age.

Infants require about 10 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day.

One important exception is pregnant or lactating women. The recommended intake for them rises to 71 grams of protein a day.

Another way to look at protein requirements is as a percentage of calories. The Institute of Medicine recommends we get at least 10% and no more than 35% of calories from protein.

Most people get enough protein, but some might do well to add a few additional sources.

Data from the National Health and Nutrition Examination Survey showed that 7.7% of adolescent females and about 8% of older adult women weren't getting the minimum recommended amount of protein.

As a proportion of total calories, the median intake of protein in children was 13.4%, below the ideal range. Men aged 51 to 70 consumed 16% of their calories in protein, also a little below the recommended amount.

The Risks of Too Little Protein

That shortfall could mean trouble. Protein is important to many physiological functions from building and maintaining muscle and bone to keeping cells in good working order.

Recent studies suggest that protein makes a meal more satisfying, which in turn could help people maintain a healthy weight. Indeed, a 2005 study published in the American Journal of Clinical Nutrition found that increasing protein from 15% to 30% of total calories -- and reducing fat from 35% to 20% of calories -- resulted in sustained weight loss.

Choosing the Healthiest Sources of Protein

A wide variety of foods -- from meat, fish, and dairy to beans, whole grains, nuts, eggs, and vegetables -- contain protein. A meat-eater can easily get all the protein he or she needs. But even vegetarians can meet their requirements if they choose with a little care.

How healthy a protein-rich food is typically depends on what else it contains. For example:

Meat is one of the leading sources of protein in the American diet. Some meat is also loaded with saturated fat, which is unhealthy. The healthiest choice is lean meat low in saturated fat.
Fish is an excellent source of protein and the oils contained in fish help protect against heart disease.
Eggs are also abundant in protein, although they also contain dietary cholesterol -- up to 185 mg for a large egg.
Plants such as beans and nuts are a particularly wise choice for protein since so many Americans fall short on fiber. Both beans and nuts are rich in fiber and plant-based phytochemicals that may help lower heart disease and cancer risk.

Choosing the Healthiest Sources of Protein continued...

Some studies suggest that plant-based proteins are healthier than those from animals. For instance, researchers studying diet and health in rural China found that low rates of heart disease were associated with consumption of plant-based rather than animal-based protein. In a study of older men in the U.S., protein from beef was more likely than soy-based protein to raise cholesterol levels.

Many of us would do well to tip the balance of our diets away from high-fat meat and toward lean meats and plant-based protein such as beans and nuts. But in the end, most nutritionists agree the healthiest approach is to choose from a variety of protein sources. If you're watching your weight, try including a source of protein with every meal. Doing so can help you feel full longer.

Note: Taken from http://www.webmd.com/food-recipes/protein

Friday, July 12, 2013

Eat Right :)

From internet sources...

Thursday, June 13, 2013

25 tips of Healthy Heart

Thursday, May 9, 2013

A Quick Glance – Carbohydrate (Carbs), Protein & Fat

Carbohydrates, proteins, and fats are called the “macronutrients.”

Carbs - to fuel our bodies,

Protein - to keep all our muscles and glands healthy, and

Fats - for hormone production and for a healthy nervous system.

Healthy Choices -
While protein sources and fat sources are pretty straight forward, it is a bit more difficult to know how to choose carbohydrates. You will be able to eat more volume if you choose the low-starch vegetables and the low-sugar fruits. Junk foods like soft drinks, candy, cookies, and other sweets should be enjoyed only as occasional treats.

Here is a list of fruits and vegetables grouped into high starch and low starch. You can use this list to balance your menus. Remember that pastas, breads, and grains have a higher starch content than the green and colored vegetables. A serving of pasta or potatoes should only be about one-half cup, while a serving of low starch vegetables is equal to about 2 full cups.

Sources –

Low Starch Vegetables
Asparagus, Bean Sprouts, Leafy Greens, Broccoli, Cabbage, Cauliflower, Celery, Cucumber, Spinach, Watercress, String Beans, Beets, Eggplant, Okra/Lady’s Finger, Onions, Pumpkin etc

High Starch Vegetables
Peas, Carrots, Dried Beans, Corn, Potatoes, Sweet Potatoes etc

Low Carbohydrate Fruit
Musk Melon, Berries, Watermelon, Melons, Tomatoes, Apricots, Guava, Lemons, Limes, Oranges, Papayas, Peaches, Plums, Raspberries, Tangerines etc

High Carbohydrate Fruit
Apples, Cherries, Grapes, Kumquats, Mangoes, Pears, Pineapple, Pomegranates, Bananas, Figs, Dried Fruits etc

Carbohydrates include sugars like table sugar or fruit sugar, starches like potatoes or bread, and also something called fiber.

Fiber - for a healthy digestive system, to help slow down blood sugar metabolism, and to keep our cholesterol levels normal.

Proteins - meats, legumes, nuts, seeds, and fish, other vegetables have some protein too. Each source of protein contains different amounts of fat and or carbohydrate in addition to containing protein.

Fats - the oils in vegetables, nuts, seeds, and from the fat in animals.

-- Taken from Internet sources

Wednesday, May 8, 2013

Green Tea

Most of the time I’m a green tea drinker. Not for the love of the taste — no way! To be honest, the real reason I drink it is because I believe it help keeps my weight in check.

I summarized few points, from one of the articles, that will definitely boost your faith in Green-Tea…as well…. J

Origin -

Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer.

Reason Why Green Tea is better than Black Tea –

The reason that green tea has more health benefits than black tea . This is due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.

Here are some amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.

1. Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

2. Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

3. Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

4. Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

5. Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

6. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

7. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions

8. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

9. Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

10. Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

11. Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

How Much should be the intake?

These are some of the many benefits but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others five cups — and more still say you can drink up to ten cups a day. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead (it would keep you out of the bathroom).

Another thing to point out is that there is caffeine in green tea — so if you are sensitive to caffeine then one cup should be your limit. Green tea also contains tannins (which can decrease the absorption of iron and folic acid), so if you are pregnant or trying to conceive then green tea may not be ideal for you. You can try mixing green tea with other healthy ingredients such as ginger.

For the rest of us with all these abundant benefits…it’s a wonder drink!!! J J J

--- taken from internet sources

Simple way to shed fat with Water

Burn 17,400 extra calories a year simply by filling up on the wet stuff. Here are five best H20-laden foods.

That figure is the extra calories you'll burn by increasing your daily water intake by 1.5l, found the Franz-Volhard Clinical Research Center in Berlin. Stay on target with these high water percentage foods.

Cucumber: 97%
Celery: 95%
Watermelon: 91%
Broccoli: 89%
Apple: 86%

Tuesday, May 7, 2013

Sources of Vitamin B2

Taken from Facebook post

Tuesday, April 30, 2013

My Testinomial

Hello all

I am sharing my experience with you all how I started with weight loss program and how it benefited to me in just few months.
I was overweight by at least 12 kgs from last 2-3 years and I had tried all the possible ways to reduce my weight. I tried exercise, gym, tried the food only prepared at home but did not get the success until I found nutritional supplements, and balanced diet and its usage and excellent diet plan designed for everyone who is either overweight, underweight or just want to lose fats.

Being overweight, I was also having high levels of triglycerides (fats in blood) from last 2 years. In last Diwali 2012, my triglycerides levels were around 450 and I started taking medicines to reduce it as per the Doctor's opinion. I took medicines for more than 2 months and then rechecked in Feb 2013 and it was 565. This level of triglycerides is considered to be dangerous and harmful for Heart. The normal range is 10-190 and I was having almost 3 times more than the higher of normal range. So I was worried about it a lot.

One week later my friend told me that you can opt for Weight Loss program to reduce my weight. I did not even tell him or the Aunty from whom I consulted for this program did not even tell that I do have this high levels of Triglycerides. I just told her that I want to reduce my weight and she started my weight loss program.

The time when I started it, I was 75.5 kgs and I need to reduce my weight to 63 kgs which is ideal for my height of 165 cms. So I started this program form 23rd Feb. And in a weeks timespan I started feeling really good, more energetic and more refreshing. Before 23rd Feb I used to go for morning walk for about 2.5 kms in 35 mins and I used feel tired when I come back to home. But after starting this Weight Loss program I could walk more than 4 kms in just 45 mins and nowadays I am walking for almost 7 kms in 65 mins. That's amazing!!! Isn't it????

Lovely, I have reduced almost 8 kgs of my weight in just 2 months and the most important fact is that I was never been on starvation, never felt weakness, not even tired of this program. I never felt nervous while this program is ON. And also my triglyceride levels are now reduced to 163 which is absolutely under normal range in just 1.5 months. Isn't it again amazing!!!! The products are not claimed as for medicinal usage, but these are helping you to work on root cause of issues. Here, actually I reduced my weight and hence my body started burning my internal fats in body and blood and that in turn helped to reduce my triglyceride levels.

Thus its really Amazing and unbelievable, the lifetime I tried many ways to control the weight or reduce it, but it never happened. And now I am coming to in a nicely shape that everyone is asking about it and wondering about it. It feels really good that everybody is recognizing your efforts. I am now more positive than I used to be earlier.