Eat slowly, lose weight

Researchers at the University of Rhode Island found that eating faster increases the amount of food consumption. Results revealed that men eat significantly faster than ladies, heavier people eat faster than slimmer people, & refined grains are consumed faster than whole grains.

In laboratory study, Kathleen Melanson, URI associate professor of nutrition, & her team found that fast eaters consumed about six ounces of food per minute, medium-speed eaters consumed five ounces per minute, & slow eaters consumed two ounces per minute. At lunch, the men consumed about 80 calories per minute while the ladies consumed 52 calories per minute.

The second study, which examined the characteristics associated with eating rates, found a close association between eating rate & body mass index (BMI), with those individuals with a high BMI usually eating considerably faster than those with a low BMI.

"One theory they are pursuing is that fast eating may be related to greater energy needs, since men & heavier people have higher energy needs," .

While the link between eating rate & obesity is still being studied, her research has demonstrated that eating slowly leads to significantly fewer average calories being consumed.

The findings were introduced at the annual meeting of The Obesity Society in Orlando this month.

Include nuts, beans in diet, boost health

Adding nuts, beans and seeds in your diet can give you an ample amount of nutrients, say experts.

In the February 2012 issue of Food Technology magazine, published by the Institute of Food Technologists (IFT), Contributing Editor Linda Milo Ohr writes that heart health, weight management, healthy cholesterol levels, and cognitive health are just some of the benefits that these foods can offer.

Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain fiber, phytosterols and plant protein.

In a scientific review, Berryman et al. (2011) showed that consuming a breakfast containing almonds aids in stabilizing blood glucose levels for most of the day and provides a lasting feeling of fullness.

Pistachios are also considered a part of a heart-healthy diet and may also lower cholesterol. In addition some research has shown that walnuts may have been linked to benefits related to brain health and cancer.

Beans, also called legumes, also play an important role in diet. They contribute complex carbohydrates, vitamins, fiber, minerals and antioxidants that may help lower the odds of cognitive deficits or the risk of Alzheimer's disease.

Pulses like dry peas, lentils, and chickpeas are also members of the legume family and contain both fiber, protein, as well as seven of the eight essential amino acids needed in the body.

Chia seeds, sunflower seeds, and hemp seeds also contribute a myriad of essential minerals and amino acids to the human diet.

Chia seeds can be mixed with liquids to create sports drinks for athletes with omega-3s to address inflammation and protein to help with muscle recovery.

Benefits of ginger

Ginger is a herb and is also used as a spice and medicine. Ginger is  beneficial in reducing the symptoms of morning sickness. 
Try Healthy crunchy Creamy spinach soup
Because of its anti-inflammatory properties, ginger is beneficial in the treatment of rheumatoid arthritis. 

To seek relief from menstrual cramps and heart burns too, sip on ginger tea. 

Ginger is a great remedy for cold andcough. 

Chew ginger candy to curb motion sickness.

For the beneficial properties of ginger, eat  raw ginger.  

Do"s and don"ts for your health

 Dos 

Fruits and vegetables - they're an excellent source of fiber, and help to cut back cholesterol levels. Opt for brightly colored fruits and vegetables like carrots, tomatoes, spinach, bell peppers, berries, oranges, papaya, etc. as they're good in antioxidants.

 diet-for-a-healthy-heart

Whole grains -  Take whole wheat and multigrain products like whole wheat breads, rotis, pasta, brown rice, oats, ragi, jowar, bajra and quinoa.

Legumes - Sprouts, kidney beans, chickpeas, etc. are an excellent supply of soluble fibre, that helps cut back cholesterol.

Nuts and seeds - Almonds, walnuts, pumpkin seeds and sunflower seeds has omega-3 fatty acids, which may facilitate decrease dangerous cholesterol and increase good cholesterol.

Flaxseeds - an excellent source of omega-3 fatty acids and fibre, a sprinkle of this on one's breakfast cereal will facilitate improve cholesterol profile.

Low fat dairy product - Low fat milk, yoghurt, homemade paneer are wonderful sources of calcium and facilitate in reducing body fat.

Fatty fish - particularly Salmon and tuna, contain omega-3 fatty acids that facilitate increase good cholesterol.

Soya and soya products - Soya contains isoflavones, that facilitate stop clogging of arteries and improve cholesterol profile.

Tea - inexperienced tea particularly helps lower total cholesterol and increase good cholesterol.

Physical Activity - embrace a minimum of thirty to forty five minutes of moderate physical activity daily - brisk walking, jogging, swimming, cycling etc to extend energy expenditure and so facilitate in weight reduction.

Don'ts

Refined cereals - Maida, white breads, pasta should be cut out from one's diet fully and replaced with whole grain or multigrain varieties.

Saturated fatty acids - Avoid full cream dairy product like whole milk, cheese, yoghurt, butter, cream and coconut as they increase levels of dangerous cholesterol.

Processed and packaged foods - Avoid biscuits, chips, cakes and pastries as they contain high levels of saturated and trans-fatty acids, additionally to higher content of sodium.

Fatty meats - Avoid intake of fatty meats like mutton and beef, have skinless chicken and fish instead.

Fried and deep fried foods - Avoid junk foods like pizzas, burgers, fries and different deep-fried snacks. Deep fried foods contain trans-fats, that will increase one's risk of arthrosclerosis clogging of arteries.

Smoking - Smoking may be a major reason for atherosclerosis - a buildup of fatty substances within the arteries, that could lead on to angina pectoris or heart attacks.

In a nutshell, reducing calories from fats, regular physical activity along with the inclusion of heart healthy foods will facilitate to reduce weight and eventually the danger of developing heart disease.

Staying active is good for you

Regular exercise and physical activity has several benefits. While health is the strongest contender, other benefits are also substantial. 
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Here's what regular exercise does for you: 

- Improves posture, stamina and energy 
- Combats depression and stress 
- Reduces the risk of heart disease 
- Lowers blood pressure level 
- Decreases bad (LDL) cholesterol and increase good (HDL) cholesterol levels 
- Reduces the risk of osteoporosis 
- Promotes weight loss 
- Shapes up the body, by toning the muscles, which in turn provides better muscular definition 
- Helps de-stress and improves quality of sleep 
- Improves self-esteem and mental focus 
- Raises balance and flexibility levels 
- Increases immunity levels 
- Reduces the risk of disease and illness by 20 to 50 per cent  

Eat watermelons for a healthy heart

                                                                     Know the benefits of nuts

Eating watermelons may help reduce high blood pressure, say researchers.

A new study in Florida has found that natural compounds in the fruit appear to dilate blood vessels so the heart does not have to work so hard pumping blood around the body, the Daily Express reported.

Study's volunteers who took a pill containing the chemicals every day for six weeks saw significant improvements compared to others who took a dummy pill.

High blood pressure is blamed for half of all heart attacks and strokes in the UK.

The finding was published in the American Journal of Hypertension.

Papaya for your skin

papaya is considered a wholesome fruit as it meets our essential vitamins, minerals and protein wants. Each ripe and raw papaya may be used to rejuvenate the skin. Ripe papaya is superb for exfoliation of the skin .
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Recipe for skin rejuvenation: 
1/2 cup ripe papaya pulp, 1/4 cup coconut milk, 1/4 cup of oat flakes. Apply the mixture on your face and neck gently and wait for  five minutes. Wash off with water and spot the glow for yourself. 
 
Recipe for skin glow: 
1/2 cup ripe papaya pulp,1 Tsp orange juice, 1 Tsp carrot juice, 1 tsp honey. Apply the mixture on your face and neck gently and wait for  five minutes. Wash off with water and spot the glow for yourself.  
 
Regular applications will do wonders to the face.