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Milk Reduces Calorie Intake

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Skim milk helps people feel full, thanks to its high protein content, lactose sugar and its thickness.

Researchers found that drinking fat free milk in the morning helped increase satiety and led to decreased calorie intake at the next meal, compared to a fruit drink. Those who drank milk ate about 50 fewer calories (or nearly nine percent less food) at lunch.

In the study, 34 overweight but otherwise healthy men and women participated in two testing sessions, one in which they were served about 20 ounces of fat free milk, and one in which they were served the same quantity of a fruit drink (each contributing 250 calories to their breakfast).

During the four hours between breakfast and lunch, the men and women gauged their feelings of fullness and were allowed to eat until they were comfortably full at lunch.

The researchers found that the milk-drinking adults reported feeling fuller and more satisfied and therefore ate fewer calories at lunch.

The researchers suspect that milk’s protein content (providing 16 percent of the daily value per cup), the lactose (the natural sugar in milk) or simply the thickness of the beverage may play a role in the satiety benefits.

And, research suggests choosing foods that can help enhance satiety is an important success factor in any weight management plan, according to a Eurekalert release.

These results are slated for publication in the July issue of the American Journal of Clinical Nutrition.

Source: The TimersOf India

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Healthy Tips

Liquid Lunch Helps to Reduce Weight

It gives a whole new, and rather more healthy meaning to the liquid lunch.
…………………..Spring_Vegetable_Soup
Eating food with a high water content could be the key to losing weight.

Nutritionists believe that dishes such as rice, pasta, soups and stews, appear to keep you feeling fuller for longer. But the liquid must be part of the food.

Drinking a glass of water while you eat will not have the same effect, said the British Nutrition Foundation.

The theory is based on studies which showed that although somebody will eat different foods on different days, the weight of food consumed will hardly vary.

This means that if we eat foods that are just as bulky but contain fewer calories, we should feel just as full.

Water-rich foods tend to be low in calories or have a low energy density, a BNF conference heard.

A spokesman said: ‘Studies have shown that people tend to consume the same weight of food each day but not necessarily the same amount of energy or calories.

‘So it is possible to trick ourselves into consuming less energy, without feeling hungrier, by eating a lower energy density diet which still makes up the same weight of foods overall throughout the day.’

To work out the energy density of a food, divide the number of calories by its weight.

So a 40g bag of crisps with 200 calories has an energy density of five – putting it towards the high end of the scale.

At the other end of the scale are most fruits and vegetables, as well as vegetable soups, low-fat yoghurt, baked beans, baked potatoes and cornflakes.

Many of these are high in water and all have an energy density of 1.5 or less, making them good to fill up on.

Foods with a medium rating include strawberries and cream, lasagne, steak, pizza and chips.

Joining crisps at the high end of the scale, with ratings of four or more, are cheese, chocolate, mayonnaise and butter.

Chocolate-lovers, however, can take some heart. The lightness of chocolate mousse means it has a lower rating – and so is more filling – than squares of chocolate.

Source:Mail Online  :July 01.’09

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Low-Carb Diet Beats Low-Fat Diet

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A low-carb diet and a Mediterranean-style diet both helped people lose more weight than a traditional low-fat diet in one of the longest and largest studies to compare the various weight-loss techniques.

The low-carb diet also improved cholesterol more than the other two, even though some critics had predicted the opposite result.

The two-year study was done in a controlled environment — an isolated nuclear research facility in Israel, where participants received their lunch at a cafeteria (and did not have easy access to fast-food outlets). Each of the 322 participants was assigned to one of three meal plans:

1. The low-fat diet, which restricted calories and cholesterol and focused on low-fat grains, vegetables and fruits as options.
2. The Mediterranean diet, which emphasized poultry, fish, olive oil and nuts.
3. The low-carb diet, which set limits for carbohydrates and urged dieters to choose vegetarian sources of fat and protein.
Although all three approaches achieved weight loss and improved cholesterol, the Mediterranean diet, and especially the low-carb diet, had the most beneficial effects.

Sources:
Washington Post July 17, 2008
The New England Journal of Medicine July 17, 2008, Volume 359:229-241 (Free Full-Text Article)

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Ailmemts & Remedies

GALL- BLADDER DISORDER

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Gallbladder and it’s functions: A pear-shaped organ just below the liver that stores the bile secreted by the liver. During a fatty meal, the gallbladder contracts, delivering the bile through the bile ducts into the intestines to help with digestion. Abnormal composition of bile leads to formation of gallstones, a process termed cholelithiasis. The gallstones cause cholecystitis, inflammation of the gallbladder.

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Some 20 million Americans have gallstones, crystallized pellets in the gallbladder that can suddenly cause painful spasms a few hours after eating a rich meal. A high-fiber diet, along with certain supplements, can help prevent, relieve, or even dissolve these troublesome stones.

Symptoms

Symptoms of gallbladder disease occur when gallstones irritate the gallbladder. The most common symptoms associated with gallstone disease include:

Severe and intermittent pain in the right upper abdomen. This pain can also spread to the chest, shoulders or back. Sometimes this pain may be mistaken for a heart attack.

Chronic indigestion and nausea.
Intermittent pain on the right side of the upper abdomen. The pain typically develops after a meal, lasts from 30 minutes to 4 hours, and may move to the back, chest, or right shoulder.
Nausea and vomiting may accompany pain. Heartburn, gas, or bloating may also be present.

In Ayurveda it is known as PRATISHYAYA mainly due to vitiation of DOSHAS (Vata, Pitta & Kapha).

The gallbladder is a small pear-shaped organ that averages three to six inches in length. It lies underneath the liver in the upper right side of the abdomen. It is connected to the liver and small intestine by small tubes called bile ducts. Bile, a greenish-brown fluid, is utilized by the body to digest fatty foods and assists in the absorption of certain vitamins and minerals. The gallbladder serves as a reservoir for bile. Between meals, bile accumulates and is concentrated within this organ. During meals, the gallbladder contracts and empties bile into the intestine to assist in digestion.

There are two major types of gallstones:
Cholesterol gallstones are composed mainly of cholesterol which is made in the liver. These account for nearly 80% of all cases of gallstones in the United States....CLICK & SEE

Pigment gallstones are composed of calcium salts, bilirubin and other material. They account for the remaining 20% of gallstones in this country.....CLICK & SEE

Causes for Gall stone :
Though the exact cause of gallstones is not known, several factors may contribute to their formation, including a low-fiber, high-fat diet; intestinal surgery; inflammatory bowel disease; or other disorders of the digestive tract. Gallstones tend to occur in people over age 40 and are three times more common in women than in men. Obesity is also strongly linked to gallstones, as is rapid weight loss. There may be a genetic component as well: Among Arizona’s Pima Indians, nearly 70% of women over age 30 have gallstones.

Approximately 80% of all gallstones are completely asymptomatic and “silent.” The chance that a “silent” gallstone will become symptomatic is 2% for each year.

People who are overweight

Older persons

Pregnant women

Women who use hormone contraceptives and post-menopausal hormones

Persons with a family history of gallstones

Persons of American Indian ancestry

Persons with diseases of the small intestine

Persons who have recently lost weight.

How are gallstones identified?

Nearly all gallstones can be easily identified by an ultrasound examination. This is a simple and painless procedure in which sound waves are utilized to create pictures of the gall-bladder, bile ducts and its contents. This test is highly sensitive for identifying either gallstones or sludge within the gallbladder.

What can be done at home?
Recurrent painful attacks, if mild, can be treated with over-the-counter painkillers. Placing something warm on your stomach may be helpful, taking care not to scald the skin. The frequency of attacks may be reduced by a low-fat diet.

Can gallstones be prevented?
Recent studies have suggested that persons at highest risk for gallstone formation, obese persons undergoing weight reduction, can virtually eliminate their risk for developing gallstones by taking KANCHANAR GUGGULU.

Useful Herbs:
Gokshura, Punarnavadi ,Chicory, Dandelion, Olive and Sunflower Oil

Gokshura (Tribulus terrestris) :

The bark is astringent, tonic and anthelmintic. It is useful in Gallbladder disorders, scrofula and skin diseases. It is also used for ulcers and leprosy. A decoction of the bark is taken for dysentery. The dried buds are used for diarrhea, dysentery and hemorrhoids.

Punarnava (Boerhaavia diffusa ) :

Both the white and red species of Punarnava are used to treat kidney disorders, gallbladder stones, cystitis,heart disease, cough, intestinal colic, jaundice, urethritis. It is given when increased secretions of the kidney are wanted, or when there are lessened secretions, such as in ascites, whether due to the heart, kidney, or liver.

Olive Oil :

During a gallbladder flush, 1-2 cups of olive oil are consumed to simulate the gallbladder into releasing bile. This increased demand on the gallbladder to release bile works to push the stones out,

Ayurvedic Supplements: 1. Gokshuradi Guggulu 2.Livrole 3.Arogyavardhini Bati

Diet :
Small gallstones can usually be cleared through dietetic cure. In case of acute gall bladder inflammation, the patient should fast for two or three days until the acute condition is cleared Nothing but water should be taken during this period after the fast the patient should take fruit and vegetables juices for a few days. Carrots, beets, grapefruit, pears, lemons or grape may be taken in the form of juice. Thereafter the patient should adopt a well balanced diet with emphasis on raw and cooked vegetables, fruit and vegetable juice. Yogurt, cottage cheese and a table spoon of olive oil twice a day should also be included in the diet.

Life Style :
The pain of gallstone colic can be relieved by application of hot packs or fomentation to the upper abdominal area. A warm water enema at body temperature will help eliminate faucal accumulations if the patient is constipated. Physical exercise is also essential. Surgery becomes necessary if the gallstones are very large or in cases where they have been present for long.

The natural GallCleanse formula …………. home treatment claiming to completely eliminate gallstones and prevent new ones from forming.

Natural cure of Gallstones.

Homeopathic Remedy Of Gallstones
Gallstone Home Remedy

Helpful Yoga Exercises:
1.Vajrasana

2.The Knee to Chest (Pawanmuktasan)

3.The Lotus (Padma Asana)

Disclaimer: This information is not meant to be a substitute for professional medical advise or help. It is always best to consult with a Physician about serious health concerns. This information is in no way intended to diagnose or prescribe remedies.

Help taken from: medterms.com and Allayurveda.com

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Healthy Tips

Top 10 Nutrition and Fitness Tips

1. Get real and be specific. Write down three or four realistic goals that you can stick to. For example, “I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week.” Avoid fantasy-land goals that will only frustrate you.

2. Get prepared. Throw away all the junk, the processed, and the “bingeable” foods now and replace them with fresh, whole foods like lots of water and veggies. Buy a new pair of walking shoes and find some clothes in your closet you feel comfortable to walk in. During a lifestyle change, if you fail to plan, then you plan to fail!

3. Get support. Whether it’s your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.

4. Make daily notes. Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you’re inspired, write a novel! The key is to hold yourself accountable.

5. Create a food-free reward system. How about a new workout outfit, pair of jeans, shoes — or what the heck, even a spa treatment, shopping spree, or weekend getaway? You deserve this kind of treatment when you reach your goals.

6. Buy a pedometer. A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising. Your National Body Challenge goal is to increase your steps by 10,000 or more daily! Remember this: You’ll burn roughly 100 to 125 calories by taking 2,500 steps (about one mile). The goal during the challenge is to burn 300 extra calories and to eat roughly 200 calories less in a day. This 500-calorie deficit is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.

7. Don’t skip breakfast. Research shows that the most successful “losers” never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.

8. Nix the late-night eating. If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

9. Eliminate processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread, and they’re nothing but trouble, since they kick up your appetite for more of the same.

10. Have a mid-afternoon snack. This will curb your appetite and provide fuel for your after-work walk or workout at the gym. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, cottage cheese with pineapple, or try a low-fat cheese microwaved in a whole-wheat pita.

From: Discovery Health Channel National Body Challenge
Last Updated: 2005-10-13

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