Natural weight loss foods

Weight loss foods are the first options that come to mind when we think of losing weight. And rightly so; food is crucial to daily living, and intricately tied to how much we do or do not enjoy our lives. Below is a list of foods that help you lose weight:

Whole grains

Whole grains are less processed than the refined starches we find in most bread and pasta products. Not only does the refining process remove a lot of essential nutrients from the grain, it breaks down the fiber before you eat it. Eating whole grains that make you feel fuller for longer may help raise your metabolism with the effort your body takes to break it down. Opt for wheat, oats, barley and brown rice.

Foods rich in Vitamin C

Apparently 500mg of vitamin C can burn 30-39 percent calories while you exercise. Bet you did not know this tiny fact about vitamin C. Load up on oranges and guavas on your next trip to the market.

Foods rich in Omega 3 

Omega 3 is responsible for controlling inflammation and rebooting metabolism. Mind you, these food products help you shed the kilos only if you combine their consumption with exercise. Besides fish, you can source Omega 3 from flaxseeds, walnuts and eggs.

Drink plenty of water

Water plays an important role for the body's healthy functioning. Water aids digestion, lubricates the body's joints and even makes calorie burning more efficient. Is that why we habitually sip on water after we eat anything? It is a good thing after all.

But does that mean that simply drinking water is enough for weight management? Certainly not. Simply drinking water is not enough. Also, does this mean that you should drink at least eight glasses of water every day? The urine colour is the best test. If it's translucent or has a tinge of yellow, your body is hydrated, if it is bright yellow, drink up. But excess water can lead to water intoxication and hyponatermia, so ensure that you sip one cup at a time at a regular intervals instead of guzzling bottles at a time.


Green tea

While green tea may boost metabolism; this is not enough to make one lose weight fast, unless people complement it with physical workouts and other alternatives.

Spicy food

The heat from the spices can help in burning calories. That doesn't mean that one must cover all curries with chilli powder; you don't want an angry stomach surging up your throat for revenge.

The truth is capsaicin, found in cayenne peppers, leads to short increases in metabolism, which - by itself - is too miniscule to affect long term weight loss. Hence don't count on spices to pump up your metabolism.

Black coffee

Consume at your own risk: Moderate level of black coffee consumption can result in speeding up metabolism for a short period of time. Coffee is quickly absorbed in the blood stream increasing your heart rate and metabolism. Coffee stimulates the production of adrenaline and cortisone; it decreases your chances of cardiovascular diseases, cancer and type 2 diabetes risks. But...

Extra servings of sugar in it, or cream, increases your calories, excess coffee will give you heartburn and digestive problems.

Oatmeal

Oats & oatmeal are considered 'power foods'. Its glycemic index levels (does not increase insulin levels at a go) make it the best option for a healthy diet and an excellent source for fat loss.

The best way to have a heart-healthy wholesome treat is to mix 1 cup of oats, a pinch of cinnamon, ¾ cup of low-fat skimmed milk and 1 tablespoon of honey.

Or to a bowl of oatmeal, add sliced bananas, peaches, chopped nuts of all kinds with raisins and cinnamon for a sweet but nutritious hot cereal.

Vegetables

They are generally low in calories and fat and many contain fiber. Choose dark colored vegetables for the most benefits. Dark green, leafy vegetables should top your list.

Other great vegetables choices include cabbage, carrots, tomatoes and peppers. Choose from a variety of colours for maximum benefits. Potatoes and sweet potatoes contain more starch but work for weight loss too!

Nuts and seeds

Nuts and seeds have the added benefit of protein. They are filling, and also contain healthy fats, which can help boost your metabolism to help you lose weight. Good carbs work even better for weight loss when combined with a protein source. But remember that nuts do contain fat, so keep a tab on your portions.

Quick tip: They are excellent when used as a topping for salads, fruit salads, casseroles and soups.

Low-calorie diet

Low-energy diets or short-spell diets which combine to less than 800 calories a day can have long term benefits, researchers said from Britain-based Robert Gordon University (RBU).

Catherine Rolland, a member of the research team, said: "We have found that long-term benefits such as weight-loss and improvements in cardiovascular risk, respiratory disorders and fertility are achievable with the use of these short-burst, low calorie diets."

Red wine

Not only does red wine top the list with the lowest sugar content and thus low calories, but it also contains resveratol, that super antioxidant able to combat cancer and reduce signs of aging amongst other feats.

Red Meat Health risks: Myth or Truth?

Studies show that eating too much red meat can increase your risk of many chronic health conditions. 

But what kind of nutrition hole is created when you limit red meat in your diet? The truth is, it's easy to miss out on important nutrients when you cut back on a major food source. So, when you cut back on red meat, make a balanced eating plan to help ensure you don't shortchange yourself on important nutrients such as protein, vitamins B12 and D, calcium, iron, and zinc. 

To get enough of these important nutrients, replace red meat with other foods that contain them. Soy products, such as tofu or soy burgers; legumes, such as lentils or beans; low-fat dairy; dark green, leafy vegetables; nuts; and whole grains can supply many of these nutrients. Also, poultry and fish are leaner sources of protein that provide many of the same nutrients found in red meat. 

Research on red meat Cardiovascular disease: 
In a study, post-menopausal women who substituted vegetable protein for their usual red meat lowered their coronary heart disease mortality by a whopping 30 per cent. 

Arthritis: 

In a recent study, men and women who ate the greatest amount of red meat and meat products and total protein had higher rates of inflammatory polyarthritis compared with people who ate the least amounts. 


Diabetes  : 
If you're at high risk for type 2 diabetes, you may reduce your risk by up to 50 per cent by exercising regularly and eating a diet that emphasises fruits, vegetables, and fibre while limiting red meat and other sources of saturated fats. 

Cancer : 
Several studies suggest that high intake of both red meat and processed meat increases the risk of colorectal cancer. Also, high-heat cooking methods, such as grilling, broiling, or pan frying, provoke the formation of carcinogenic compounds in red meat. You can decrease the formation of these compounds by marinating meat for one hour before cooking, steaming or poaching meat and by turning the meat frequently while cooking over medium heat. 

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

5 causes of a bloated belly

Here are five common causes of a bloated belly. The reasons could be trivial but it's better to get a check-up.

You're not pregnant and you haven't gained weight, but your jeans are straining at the waist. What's going on?

Irritable bowel syndrome
Could be the cause if: You've been bloated on and off for a long time and have also experienced symptoms including pain,constipation and/or bouts of diarrhoea.

A common bowel condition, IBS is a functional disorder which means there's nothing wrong with the structure of the bowel itself, but the way the gut works is abnormal. Peter Whorwell, professor of medicine and gastroenterology at the University of Manchester, says, "We think the gut is over-sensitive in IBS sufferers so it's normal processes which cause the symptoms."

Bloating is one of the most disruptive side-effects of IBS. Some women go up a couple of dress sizes and even need different clothes depending on whether or not they are bloated. For many, it tends to worsen towards the evening, so it can disrupt your social life. There's no cure for IBS, but you can manage the symptoms. "Cutting out cereal fibre eases symptoms by between 30% and 40% in the majority of sufferers," says Professor Whorwell.

This means avoiding wholemeal bread, oats, muesli, digestive biscuits, cereal bars and all breakfast cereals other than rice krispies. But white bread, cakes, cream crackers and most biscuits are fine. Try doing this for three months to see if it helps. Probiotics may also ease symptoms. Try yoghurts, as the probiotic strain they contain has been shown to help IBS.
Doctors can prescribe medication such as anti-spasmodics, laxatives and anti-diarrhoeals. "There's no problem taking laxatives and anti-diarrhoeals in the long term if you have IBS," adds Professor Whorwell.

Flatulence
Could be the cause if: You are passing a lot of wind, but don't notice any other symptoms. We all experience flatulence from time to time — it's perfectly normal to do so up to 15 times a day — and sometimes you may not even notice that you are doing it. While there's no medical definition of excessive flatulence, if it's bothering you and makes life awkward or feels uncomfortable, there are steps you can take to reduce it.

Try cutting down on foods that are high in non-absorbable carbs. Common culprits include beans and pulses, broccoli, cabbage, prunes and apples, and foods containing the sugar substitute sorbitol. These tend to be digested very slowly and can release small amounts of sulphur gas while they pass through the gut.

Nutrition consultant Ian Marber says, "Eat food slowly and remember to chew. Without chewing, food is more likely to pass into the gut partially broken down and there's a higher chance it will ferment and produce gas." Be aware that occasionally, an underlying health condition — including those that are listed here — could also be causing flatulence.

Coeliac disease 
Could be the cause if: You often feel tired; you've lost weight for no apparent reason; you are suffering from abdominal pain. Coeliac disease is an adverse reaction to gluten, which is found in wheat, barley, rye and all foods containing them — everything from pasta and bread to pies and some gravies and sauces. It is an auto-immune condition where the body mistakes substances in the gluten for a threat and attacks them, leading to damage to the surface of the small bowel, which then affects your ability to absorb nutrients from food.

It used to be mainly diagnosed in children, but it's now known that people can go undiagnosed into middle age. If you have these symptoms, see your doctor and ask to have a blood test for coeliac disease. National Institute for Health and Clinical Excellence guidelines state that anyone with bloating and other IBS-type symptoms should be tested for it. If you're diagnosed, you'll feel better once you start avoiding all foods containing gluten.

Ovarian cancer
Could be the cause if: Bloating is persistent and you have other symptoms such as a perpetual feeling of fullness and abdominal pain. The symptoms of ovarian cancer tend to be quite vague, which is often why it's diagnosed late when it's harder to treat. So it's important to be aware of potential signs. Cancer expert Annwen Jones says, "Key symptoms are bloating that is persistent rather than coming and going and increased abdominal size. Look out for persistent and frequent abdominal pain, difficulty eating and urinary symptoms."

"It's unlikely your symptoms are caused by a serious problem, but it's important to get a check-up."

Hormonal fluctuations
Could be the cause if: You are premenstrual or in the early stages of pregnancy. During pregnancy, and just before your period, levels of the hormone progesterone are raised. This can slow down gut mobility or movement, which means food passes more slowly through the body, leading to bloating and possibly constipation. But you can beat the bloat. Exercise can help improve gut mobility and walking for 30 minutes a day could be enough to make the difference. Also, drink plenty of fluids and eat lots of fruit, vegetables and whole grains to avoid constipation.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Gene linked to Alzheimer’s disease identified

Scientists have identified a gene thought to play a causal role in the development of Alzheimer's disease. 

The gene, identified by researchers including one from Simon Fraser University in Canada, affects accumulation of amyloid-beta, a protein believed to be one of the main causes of the damage that underpins this brain disease in humans. 

The gene encodes a protein that is important for intracellular transportation. 

Each brain cell relies on an internal highway system that transports molecular signals needed for the development, communication, and survival of the cell. 

This system's impairment can disrupt amyloid-beta processing, causing its eventual accumulation. This contributes to the development of amyloid plaques, which are a key hallmark of Alzheimer's disease. 

"Alzheimer's is a multifactorial disease where a build-up of subtle problems develops in the nervous system over a span of decades," said Michael Silverman, an SFU biology associate professor who worked on the study with a team of Japanese scientists led by Dr Takashi Morihara at Osaka University. 

"Alzheimer's, like many human disorders, has a genetic component, yet many environmental and lifestyle factors contribute to the disease as well," said Silverman. 

"In a sense, it is like looking for a needle in a complex genetic haystack," he added. 

The gene discovery could open new avenues for the design of therapeutics and pave the way for early detection by helping healthcare professionals identify those who are predisposed to the disease, researchers said. 

"One possibility is that a genetic test for a particular variant of this newly discovered gene, along with other variants of genes that contribute to Alzheimer's, will help to give a person their overall risk for the disease," said Silverman. 

"Lifestyle changes, such as improved diet, exercise, and an increase in cognitive stimulation may then help to slow the progression of Alzheimer's," he said. 

The study was published in the Proceedings of the National Academy of Sciences.

Your cell phone can give you cancer

Mobile is an inseparable part of our life. We are completely dependent on our mobile phones and everyone has it, even school children. 

We are pretty sure that most of us are Nomophobiacs at least till some extent. You may have read reports that this tiny, super functional gadget can be life threatening, but is it the truth? There are reports that radiation can even turn your brain into an omelette. We did a little research and got you some factual answers.

Radiation from your mobile?

Yes! Radiation is present from mobile phone in the form of electromagnetic waves. Through a particular radio frequency on these electromagnetic waves, you are able to make and receive calls. The radiation emission is present in small amounts from your mobile as these emissions are of short range waves.

Radiation absorption

Small amount of radio waves emitted from your mobile is absorbed by the body. According to Wikipedia - the maximum power output from a mobile phone is regulated by the mobile phone standard. In most systems the mobile and the base station check reception quality, signal strength and the power level. It is increased or decreased automatically within a certain span to accommodate different situations - when you are inside or outside the building or vehicle.

The rate at which energy is absorbed by the human body is measured by the Specific Absorption Rate (SAR). SAR data for specific mobile phones, along with other useful information, can be found directly on manufacturers' websites.

Effects by mobile radiation

The effects can be of two types - thermal and non-thermal.

Thermal effects
One of the most common effects by electromagnetic waves is dielectric heating. When a person uses a cell phone, most of the heating effect will occur at the surface of the head.

This heating can increase your head temperature by a fraction of a degree. However this heat is less than the heat obtained by sunlight. The blood circulation isn't affected much, as the brain's blood circulation is capable enough to deal with excess heat, but the cornea of the eyes is not accustomed to a lot of heat.

Non-thermal effects

The communications procedure used by mobile phones often result in low-frequency pulse from the carrier signal.

"Non-thermal effects" could be reinterpreted as a normal cellular response to an increase in temperature. This heat can activate several messenger system, gene expression and production of heat shock protein in order to defend the cell against stress caused by heat.

According to a study conducted by The Journal of the American Medical Association - exposure to radio frequency signal waves within parts of the brain closest to the cell phoneantenna resulted in increased levels of glucose metabolism.

In non-thermal effects, following problems can be seen.
- Blood-brain barrier effects
- Cancer
- Cognitive effects
- Electromagnetic hypersensitivity like tingling sensation in the skin of the head, headache, dizziness, loss of mental attention etc.
- Sleep disorders
- Behavioural effects

Reduce the effect of phone radiation

In order to lower the effects of mobile phone radiation follow these simple steps:

Keep some distance 
Behind every phone packaging, in fine prints most of the mobile brands recommend to keep your cell at least 10millimeters away from your body. Learn to maintain some distance with your tiny buddy. It may sound difficult but it is not impossible.

Weak signal is bad
Cell phones release more radio frequency radiation when the signal is low. That means, if your signal is low avoid using your cell phone to prevent unnecessary harm.

Choose hands-free headsets
Always choose hands-free headsets, as it will help to reduce the radiation emissions to the brain.

Switch sides
Change hands (and ears) frequently while talking on your cell phone to limit the amount of exposure to one side of your head.

Use speakers to dial numbers
The radiofrequency radiation is strongest when your phone is attempting to place a call, so hold it away from your head until you hear someone pick up.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Mattress covers may not help with dust mite allergies

Based on two dozen clinical trials, U.S. researchers find that expensive mattress covers make no difference in reducing dust mite allergies or their symptoms.

Up to 40 percent of the world population has allergies, and dust mites are thought to be one of the most common causes. Doctors often tell patients to buy special mattress and pillow covers despite a lack of evidence they relieve the problem, the authors say.

"Based on this analysis which combines data from many different studies, there doesn't seem to be any benefit to using dust mite covers to prevent allergic disease or to prevent symptoms," lead author Whitney Arroyave told Reuters Health.

Arroyave, a researcher with the Tulane University School of Public Health and Tropical Medicine in New Orleans, and her colleagues combined results from 24 trials of methods to reduce dust mite exposure and prevent allergy signs and symptoms

The study team found that use of the mattress covers had a large effect in reducing exposure to house mite dust levels - about 20 percent - but this reduction had no statistically significant impact on house dust mite sensitization, or symptoms such as wheezing, asthma, runny nose or dermatitis.

The results are published in the Annals of Allergy, Asthma and Immunology.

Arroyave said it isn't clear why dust mite covers don't seem to be effective in relieving allergies, but it's possible they don't lower mite levels enough to improve symptoms, or maybe beds aren't the main source of exposure for the dust mites.

"Or maybe it's not the dust mite at all - maybe they're not causing the problems," she said.

Arroyave said that dust mite covers cost around $100, which is a burden, particularly for very low-income people.

"It's expensive to ask them to pay for this," she said.

She added that other researchers have done bigger studies, looking not just at dust mite covers, but all kinds of dust mite prevention measures.

"They didn't find any results either," Arroyave said, "so I think we're just saying, you know, look at this again - maybe we need to revisit the recommendations." Dr. Samuel Friedlander, an allergist with University Hospitals Rainbow Babies and Children's Hospital and Case Western Reserve University School of Medicine in Cleveland, Ohio, said he doesn't plan on giving up recommending dust mite mattress covers.

"What's important to understand is that avoidance measures are very important for allergy controls, and one of the three ways we treat allergies by avoiding your allergies, medication and immunotherapy or allergy shots," said Friedlander, who was not involved in the new study.

"This article is helpful to show a single measure to control allergies is not always effective - we have to use multiple measures," he said.

"So the take home message for me is that dust mite covers are still very important, but they should be part of a comprehensive treatment plan," he said.

Researchers try to modify one thing at a time, to show a cause and effect, but in real life, allergists make multiple recommendations necessary to resolve patients' symptoms, Friedlander said.

"If you do a single thing like dust mite covers, but you're still exposed to dust from other sources in your house or work, or if you have other allergies like pets or pollens, then of course a single measure like dust mite covers is not going to be effective," he said.

Friedlander said he doesn't want people to think that dust mite covers are not important.

"I think the point is that we need to make multiple recommendations to relieve multiple allergies that our patients are allergic to," he said. "Dust mite covers are very important, but they have to be part of a comprehensive treatment plan."

It's important to see an allergist to determine what your allergies are, Friedlander added, so the allergist can make a treatment plan to take care of all of your allergies.

10 nutritionally terrible foods to avoid

Not just junk, keep junior off these 10 nutritionally terrible foods

So you make endless mental notes of fried snacks and sweets that your kid gorges on, but what do you know about foods laden with sodium, fat, sugar and other unsavoury ingredients? We run you through 10 unhealthy children's foods that you'd rather avoid:

Fruit snacks 
For long, food and beverage giants have been pulling a fast one on you by using the word 'fruit' to sell nutritionally suspect products. Fruit cakes or fruit gummies, for instance, are as sugar-filled as a candy. The fact that they stick to kids' teeth make them a harbinger of cavities.

French fries 
With the mushrooming of fast food joints, French fries have befriended children's taste-buds more than ever. The problem with fries is not just the unhealthy trans fats and calories it's loaded with, but also how easy it is to gobble too much of it at once. Fries are known to dominate the palate to an extent where the child may not really develop a taste for other vegetables. To rein your junior in, try baking your fries at home or rustle up sweet potato fries, which are packed with fibre, vitamin C and potassium.

Sugar cereals 
It's no more a secret that most sugary cereals are hopelessly low on fibre and high on sugar. The trick then is to choose cereals that contain less than 10 grams of sugar and at least three grams of fibre.

Deli meals 
Multiple research say that processed red meat, such as hot dogs or bologna, can up the risk of diabetes, heart disease and colon cancer. Hot dogs, for instance, are loaded with sodium, fat and nitrates which have been linked to cancer. Stick to chicken instead of beef, and if you buy deli meats, go for low-sodium, organic variants that are free of added nitrates. The best option is to always opt for fresh meat.

Sweetened drinks 
Almost all the hype around the health risks that soda poses is sadly true, and more so for kids. Drinking soda or cola increases their odds of developing type-2 diabetes and ending up obese. Not to mention the cavities they will cause. Fruit drinks too can be just as bad as soda. Scientists say that if they aren't made from 100 per cent juice, their nutritional worth is as low as soda. In any case, limit your child's intake of packaged fruit juice, and encourage her to drink a lot of milk and water.

Granola bars 
They have been hailed as the ultimate health snack, but many varieties of the granola bars have ingredients that make them more of a dessert than a nutritional delight. The catch is again on the cover. Hunt for bars that contain at least two grams or fibre and less than 10 grams of sugar, and also for those that have little or no saturated fat, and no high fructose corn syrup or artificial sweeteners.

Sports drinks 
Your child might be drained after that gruelling session of cricket or badminton, but don't let him or her glug down sports drinks. Kids can become easily used to the taste and stop preferring water. Whip up a glass of chocolate milk instead, as it packs just the right mix of protein and carbs to help repair muscle.

Honey 
Until she is at least a year old, don't give your child honey as they can contain spores which can cause botulism — symptoms include dry mouth, vomiting, paralysis, and breathing problems. Since infants have immune systems that are relatively weak, they're at the highest risk for botulism. This is why doctors often recommend that babies avoid products that contain honey.

Packaged noodles 
Not only are noodles low on nutrition, they come with a lot of sodium. Children between the ages of two and three should have no more than 1,000 milligrams of sodium per day, while kids up to age eight shouldn't exceed 1,200 mgs per day. However, one serving of most packed noodles or pasta has more than half of a child's recommended limit.

Cheese
While cheese is a fabulous source of calcium and protein, you need to watch your child's portions. A slice of cheese can contain over 100 calories and 10 grams of fat, so regularly having more than that for a snack can add the numbers up fast. The daily recommended amount for dairy is two cups for age 2-3, and two-and-a-half cups for age 4-8. Just one-and-a-half ounces of cheese counts as one cup of the recommended amount of dairy.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Flatten your bloated tummy

The first step to flattening your jelly belly is to figure out its type. Here's how you can get a midriff makeover

For most women, the biggest body hang-up is often their stomach. But before throwing yourself into a heap of sit-ups and crunches, figure out your belly type as there's no one-size-fits-all solution to getting wasboard abs.

Tummy type one: Bloated tummy
If you wake up with a flat stomach but go to bed with a swollen one, you're probably suffering from bloating. This is caused by sluggish bowels, a poor diet, food intolerance or eating too quickly (you end up swallowing too much air). The solution is to make a note of what bothers your tummy and avoid this for a few days to see if it leaves you looking any flatter. Keep your bowels healthy, eat plenty of fibre-rich foods (wholemeal bread, pasta, fruits, and vegetables), chew thoroughly and drink around two litres of water a day to aid digestion. Instead of stuffing your face thrice a day, eat three mediumsized meals with healthy snacks in between.

Tummy type two: Stress tummy
Too much stress can also give you a fat stomach. Higher stress levels mean a lot of cortisol, which dumps fat all over your stomach. To slim down, you need to calm down. A stress tummy is easy to identify - women who have them tend to have slim arms and legs but a little swollen tummy. Besides cortisol, stress causes you to make the wrong food choices and thereby making you fat. Sugar and heavily processed foods up your body's stress levels. Put calming, wholesome foods into your body instead, such as lean protein (turkey, chicken, fish) and lots of vegetables for more energy and better health.

Tummy type three: Post-baby tummy
If you've had a baby in the last few years, your tummy probably isn't your favourite body part. However, help is at hand. The most effective post-baby exercise is working your pelvic floor muscles, which are the ones you'd use if you wanted to stop yourself from peeing midflow. Clench them for a few seconds and release, then repeat. Do them every day if you can.

To encourage fat burning and improving your energy levels, take fish oil supplements.

Good fats have the same effect, so include plenty of nuts, oils, olives, oily fish such as mackerel in your daily diet.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks