Quick and healthy breakfast ideas

Breakfast

Variety is the spice of life as the old saying goes. Healthy breakfasts should be a consistent part of your life, but that does not mean that they should lack variety. These breakfast recipes are unique and easy to prepare, and all of them are super healthy and filling. So here are three quick and healthy breakfast ideas.

Breakfast parfait
A little low fat dairy and some vitamin-rich fruit and you've just started your day right, nutritionally speaking.

Ingredients
3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ
Method
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Cranberry muesli
There may be as many versions of muesli as there are breakfast cereals, but this one's modeled after the original Swiss wake-you-up—a combination of overnight-soaked grains, nuts, dried fruit and yogurt. Make it the night before and you'll have breakfast ready when you are.

Ingredients
1/2 cup low-fat plain yogurt
1/2 cup unsweetened or fruit-juice-sweetened cranberry juice
6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
2 tablespoons dried cranberries
1 tablespoon unsalted sunflower seeds
1 tablespoon wheat germ
2 teaspoons honey
1/4 teaspoon vanilla extract
1/8 teaspoon salt
Method
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day.

Herb and onion fritata
This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.

Ingredients
1 cup diced onion
1/4 cup plus 1 tablespoon water, divided
1 teaspoon extra-virgin olive oil
2 eggs
2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons farmer's cheese, or reduced-fat ricotta
Method
Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.

Pour in eggs, beaten, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.     

Need control on alcohol, diet to curb cancer: Doctors

Health

Two-thirds of the cancer cases in India can be prevented either by making effective policies or better implementation of the existing ones, say experts. What's more, a grip on alcohol consumption and obesity can help prevent a large percentage of cancer.

According to the World Economic Forum, cancer is among one of the three greatest risks to the global economy. This may be due to escalating cost of care, the threat to productivity from death and disability, and the effects of costs on household impoverishment. But this year's theme of World Cancer Day: "Dispel damaging myths and misconceptions about cancer" can help change the situation, say experts.

Last year, representatives from 117 countries converged at the United Nations to address the prevention and control of cancer and non-communicable diseases and declared four key strategies: control tobacco, unsafe use of alcohol, obesity and encourage better nutrition. While improving the nutritional status of a 100-crore population nation is an uphill task, control on tobacco, areca nut, alcohol and junk food is well within the reach of policymakers, say experts. "There is awareness about the cancer-causing properties of tobacco, but most people are still unaware of the harmful effects of alcohol, areca nut and obesity," said Dr Pankaj Chaturvedi, oncosurgeon at Tata Memorial Hospital.

"Alcohol is causally related to cancers of the mouth, oropharynx, liver, oesophagus and breast. The risk becomes much higher when tobacco is consumed along with alcohol," he said.

Another cause of worry for oncologists is obesity. A study, using National Cancer Institute surveillance, Epidemiology and End Results (SEER) data, estimated that in 2007 in the US, about 34,000 new cases of cancer in men (4%) and 50,500 in women (7%) were due to obesity. This analysis also found that if every adult reduced their Body Mass Index by 1%, which would be equivalent to a weight loss of roughly 1kg for an adult of average weight, this would actually result in the avoidance of about one lakh new cases.

Head of Tata Memorial Hospital, Dr Rajan Badwe said an unhealthy diet is one of the major contributors in cancer among the obese. "Adolescent obesity is known to produce diabetes, hypertension and cancers like those of breast, ovary and uterus among women and stomach, kidney and colon among men in the later years," Dr Badwe said.Worrying numbers

* There are about 30 lakh new cases of cancer in India at any particular point of time

* About 5 lakh deaths a year in the country are due to cancer.

* 40% of cancer cases are due to the use of tobacco

* The leading sites of cancer are the oral cavity, lungs, oesophagus and stomach among men and cervix, breast and oral cavity among women. Cancer accounts for more deaths worldwide than AIDS, malaria and tuberculosis combined.

* As per the World Health Organisation Report 2005, the estimated number of cancer deaths in India will increase to 7 lakh by 2015     

Zebrafish stem cells could heal human retinas

Zebrafish

Stem cells from zebrafish, the staple of genetic research, could regenerate damaged cones in retinas and restore eyesight to people.

Rods and cones in the eyes are the most important photoreceptors. In humans, rods provide night vision, while cones offer a full-colour look at the world during the day.

It was not known, says University of Alberta researcher Ted Allison, whether stem cells could be instructed to only replace the cones in its retina. This could have important implications for human eyesight, the journal Public Library of Science ONE reports.

Almost all success in regenerating photoreceptor cells to date had been limited to rods, not cones. Most previous experiments were conducted on nocturnal rodents, animals that require good night vision and have far more rods than cones, according to an Alberta statement.

“This is the first time in an animal research model that stem cells have only repaired damaged cones,” said Allison. “For people with damaged eyesight, repairing the cones is most important because it would restore day-time colour vision.

Researchers say this shows some hope for stem cell therapy that could regenerate damaged cones in people, especially in the cone-rich regions of the retina that provide daytime/colour vision.

Allison says the next step for his team is to identify the particular gene in zebrafish that activates repair of damaged cones.     

Health benefits of Amla (Indian Gooseberry)

Everyone is familiar with amla or the Indian gooseberry, it is used in a variety of products like sweets, jams, powder, pickles, while some simply like to pluck and eat them.

But are the health benefits of amla overrated? Along with Dr. Jaishree Bhattacharjee, Ayurvedic consultant with Satvikshop, we explore this popular Indian fruit.

Amla is known as a good source of vitamin C, but is that all? What are the other health benefits of the Indian gooseberry? Dr. Jaishree gives us a detailed list, "Amla has loads of benefits. It is a super food of Ayurveda due to its antioxidant property. It has beneficial effects on almost all the systems and organs of body." She explains:

-It controls blood sugar in diabetes

-Lowers cholesterol level

-It is a natural anti ageing agent for skin; nourishes scalp and hair roots and encourages hair growth

-It improves digestion and alleviates constipation

-It improves blood circulation

-It ensures proper functioning of liver.

-It is a strong immunomodulator and protects from the onset of many diseases if taken regularly

-Amla is a good hematinic as it raises hemoglobin level

She also goes on to list out other sources of vitamin C, "There are many good sources of vitamin C beside amla:

-All leafy vegetables like palak, bathua etc.

-All kind of peppers have loads of vit-c

-Fruits like mangoes, pine apple, oranges, kiwi, strawberry, berries, papaya,

-Vegetables like cauliflower, broccoli, red cabbage, etc

-Herbs like basil, mint, coriander, rosemary"

You can get these health benefits by including amla and the other vitamin C rich foods in your diet. On the other hand, if fresh produce is a problem, you can invest in some organic amla products.
    

Ways to beat holiday weight gain

Holiday Weight Gain

Just when you've finally managed to get your weight under control, boom comes the holiday season. We can't blame you for a li'l indulgence. We will tell you ways to get rid of the excess weight. All you have to have is focus and discipline. Happy Working Out!

The few weeks filled with holiday feasting and no work-out regime become a dire threat to your increasing waistline. Wellness expert Namita Jain says, "Most people find it very difficult to get back into their strict exercise and diet right after the holidays. But it is crucial to motivate yourself to exercise to get back into shape."

The hardest part about exercise is getting started. So, make your fitness programme fail-proof with this simple DIY guide.

Go easy
It is important to start with a routine which is easier. Since getting back to strenuous working out is difficult, starting on a simpler one will boost your confidence. Start going to the gym four to five times a week and concentrate more on cardio than weights.

Innovate
Try and bring fun elements to your work-out regime. Include rope jumps or hula hoop in between your work-out to make it interesting. If you find it boring to do the same exercises every day, change your routine. Take a walk, cycle or go for a swim.

Stress buster
Stress plays a huge role in gaining weight during the holidays. Excess stress hormones in the body encourage the storage of fat. Find something that you enjoy doing. Practice yoga or meditation. If you find it difficult to gym for an hour or 45 minutes at a stretch, make your resolution more attainable by devoting just about half an hour daily.

Get enough sleep
Sleep is a must. Sleep deprivation leads to several hormonal problems, one of them being weight gain. When you are tired, unhappy or dissatisfied, you tend to eat more and exercise less. Experts say that when you are not well rested, you don't want to move and that essentially leads to fewer calories burnt.

Eat healthy
Foods that are loaded with carbohydrates are a major source of problem. Not only does it play havoc on your blood sugar level, but also produces insulin which triggers weight gain in your body. Jain says, "Include fibre in your diet. Fibre fills you up and helps you lose weight. Good choices are veggies, fruits, whole grain cereals, unpolished rice and whole grain bread."

Stay hydrated
Drink at least eight glasses of water every day. Also consume high water content fruits like watermelon, oranges, pineapples, tomatoes and cucumber which help in the reduction of weight.   

10 foods that protect your heart

Protect Your Heart

Heart disease is one of the most feared ailment and a side effect of sedentary lifestyle. You can control the effects of your lifestyle by eating the right food.

It's quite often difficult to change your lifestyle drastically in this competitive world. But you can surely change a little bit of eating and ensure you are protecting your heart.

Here's a list of food that can help you protect your heart.

1. Black beans: Black beans are packed with folate, antioxidants, magnesium which are good for lowering blood pressure, blood sugar and cholesterol. This in turn keeps your heart in safe zone. But if you are planning to use tinned beans, please drain the liquid and wash them before use to reduce the sodium content.

2. Salmon and tuna: These two fish are rich in anti-oxidants and omega-3, two important candidates who help heart.

3. Walnuts: A handful of them a day helps lower your cholesterol and reduce inflammation in the arteries. Replace them as mid-meal snacks instead of chips etc.

4. Oranges: They contain cholesterol-fighting pectin. The fruit is also rich in potassium that helps control blood pressure. Antioxidant hesperidin also helps lower blood pressure.

5. Carrots: Though sweet, they are good to control diabetes, which increases heart attack risk. They also help fight bad cholesterol.

6. Sweet potatoes: They are rich in vitamin A, fiber and lycopene making them a healthy substitute for the white brethren.

7. Oats: Oats in all forms help your heart by lowering bad cholesterol.

8. Flaxseeds: Fiber, phytochemicals called lignans, and ALA - these three ingredients in these small seeds make them a powerhouse of health. Sure protector of heart if had spoonful in powdered form everyday in cereals or salads.

9. Chilli powder: Difficult to believe, but these Indian tasty spice actually protects heart and body from diabetes with its ability to spike up the natural insulin levels in the body.

10. Coffee: It can keep away type 2 diabetes, but people having high blood pressure should be cautious as it can have a counter effect.

Are you getting enough fruits?

fruits for Health

Fruits are delicious, juicy, fun to eat and healthy ingredients for great desserts; but are you getting enough fruits in your daily diet?



We use a lot of skin care products that boast of properties and vitamins from fruits, but why do we still select creams over natural fruits? Let's take a look at how many fruits you need to eat every day before you can say that you are getting enough fruits in your daily diet.



Based on a study in 2010 reported by the Dietary Guidelines of America, you need 1.5 - 2 cups of fruits daily, but 'the amount depends on the number of calories per day recommended for your healthy weight.'


(Via) Also, it is recommended that you eat five servings of fruits and veggies a day, but it depends on your age and gender: Women between the ages of 19-50 should eat 7-8 servings, while men should eat 8-10 servings.


And for those above 50, men and women should consume seven servings of fruits and vegetables a day.


All this preaching is in good spirit. Fruits help fight cancer, obesity and heart disease. Fruits provide nutritional vitamins. Certain fruits contain a good amount of natural sugar and fluids, which also keep us hydrated.


Fruits are rich in fiber, and are great for bowel movement and weight loss. It is also advised that you consume fruits whole, instead of skinned or juiced.


Tips on how to make fruits a part of your daily diet:


Since two cups of fruits are the norm, you can break this down into four servings a day; for instance, breakfast, mid day, mid evening and after dinner.


Avoid fruits from cans that mention preservatives like artificial sugar or high levels of salt, or processed fruits in the form of juices. Opt for fresh fruits as their nutritional value is higher. Try different seasonal fruits from time to time.

Exercises for staying mentally fit

Mental Health

Staying fit mentally is as important as maintaining our physical health. It is vital to exercise our brain regularly just like we exercise the rest of our body.

According to studies, physical activity and brain exercise programs help reduce anxiety and depression in individuals. Moreover, such programs also play a key role in enhancing the plasticity of the brain which is its ability to continue to develop and change throughout your life.

Due to this unique physical process of brain plasticity, people can grow and develop their mental capacities throughout their lifetime. There are various ways by which you can stimulate your brain to strengthen its functioning and remain fit mentally. Read on...


Solving puzzles: Did you know that brain growth in humans is a continuous process? Even in old age, studies have shown that the brain can rewire itself and grow new neurons or brain cells. Whatever, age-related memory loss occurs is due to the lack of adequate mental stimulation. Stimulating your brain with crossword puzzles or Sudoku helps to improve brain function and prevent any form of cognitive decline.

According to Cognitive Rx, such exercises particularly help to improve your left brain function which uses logic, knows facts and is detail oriented. You can even add complexity to such exercises by choosing puzzles with hidden themes.


Strategy games: Games of strategy like card games or board games are regarded as great brain stimulators. This is because they enable a person to think in logical patterns. With advancement of technology, computer or gaming systems also offer a great opportunity to challenge one's cognitive functions. However, it is imperative to avoid playing the same games at all times. Strategy games should be subjected to frequent alterations in terms of nature of the games and complexity.


Cardiovascular fitness: An effective way to boost your mental fitness is by indulging in cardio trainings. Besides improving your mental health, such form of exercises also prevents the fall of brain cells with age. Hence, cardio workouts are regarded as a great way to prevent age-related memory loss like Alzheimer's disease.


Neurobic exercises: These exercises involve intentional stimulation of the brain for increased mental fitness and flexibility. Wondering what is so specific about these exercises? For an exercise to be regarded as neurobic, it involves using more than one of your senses at a time for performing an ordinary work. Taking a shower with your eyes closed or using only visual cues while eating are all examples of neurobic training. This also involves breaking routine habits in an unexpected, novel way like taking a new route to work.


Relaxation techniques: The beneficial effects of relaxation techniques for stree relief have been known since a long time. Merely grabbing a few extra hours of sleep is not sufficient to combat stress. You need to activate the natural relaxation process of your body with the help of specific techniques.

This involves practicing deep breathing techniques, meditation, visualization, rhythmic exercises and yoga postures. All these fitness modules will enable you to overcome stress when it becomes overwhelming at times.

A-Z of superfoods for weight loss

Superfoods

Take inspiration from this list of nutritious and delicious superfree foods and watch the pounds drop off without sacrificing on taste.

According to the British Nutrition Foundation, eating fruits and vegetables, which are low in energy density (i.e they provide fewer calories per gram) has been shown not to just help lose weight but also to keep it off long term.

This means you can eat as much of them as you fancy without having to weigh, count or measure them. Dr Jacquie Lavin, Head of Nutrition and Research at a slimming centre, reveals, "By filling one third of your plate with 'Superfree' foods (most fruit and vegetables) and making them your first choice between meals, you'll satisfy your appetite without feeling guilty and naturally limit your energy intake without counting a single calorie. It's a great way to enjoy a really healthy diet while making your weight loss easy."

Ais for apple, which contains slow-acting sugars to keep you fuller longer. Bis for blueberries, rich in healthy compounds, said to help prevent obesity. Cis for carrots. Natural sugars make them sweet. Cook whole before chopping. Dis for damsons that belong to the plum family and lower blood cholesterol levels. Eis for eggplant or aubergines, they contain dietary fibre, helping digestion. Fis for figs, which are high in cholesterol-lowering pectin and a source of calcium. Gis for grapes, said to do wonders for high blood pressure and cholesterol. His for Hubbard squash, great for healthy skin and good immunity. Iis for iceberg lettuce — its high water content makes it low in
energy density. Jis for jalapeno peppers. Nutritious and spicy, they give zing to recipes. Kis for kiwi. Virtually fat-free and even richer in Vitamin C than oranges. Lis for leek. The Ancient Greeks and Romans said leeks were therapeutic.

Mis for melon, which contains an enzyme that reduces stress. Nis for nectarines. One large nectarine provides your whole day's Vitamin C. Ois for onions. Experts say just two or three a week can help your health. Pis for peppers, with three times the Vitamin C of citrus fruits. Qis for quince, related to apples and pears. Ris for raspberries. Ask your local vendor to get you some. Sis for strawberries. Absolutely jampacked with Vitamin C. Tis for tomatoes. The red colour comes from super healthy antioxidant lycopene. Uis for ugli fruit. Exotic hybrid of grapefruit, orange and tangerine. Vis for vine leaves. Fantastic source of iron to boost your energy levels. Wis for watercress. High in Vitamin B to improve mental function. Xis for Xigua (watermelon). Refreshing on a summer's day. Yis for yellow plums. All types of plums are packed with goodness. Zis for zucchini. They're 90% water and low in calories.

How to use meditation for pain relief?

Meditation to pain relief

With its origins in ancient religious and spiritual traditions, meditation is a widely used mind-body practice used even today, to complement medical procedures and treatments.

Although, used mostly for relaxation and stress reduction, meditation-based therapy is increasingly offered in medical centers and clinics today to manage pain and reduce anxiety prior to surgeries. Surprised? Recent studies have shown that frequent practice of meditation can lead to significant control of pain. Read on to know how meditation alters your pain perception and quells pain even better than some of the most powerful drugs.

Meditation and common forms
The term meditation refers to a set of techniques wherein a person minimizes the activity of the mind without altering the level of alertness. Broadly, the technique has been categorized under five basic categories:

Mantra meditation
This comprises the Transcendental Meditation techniques, Clinically Standardized Meditation and Relaxation Response. In this process, by repeatedly using a sound or phrase, a person focuses to achieve a state of perfect consciousness.

Mindfulness meditation
This form of meditation involves focusing on what you experience while performing the technique like the very flow of your breath.

Yoga
Here, a person attempts to achieve a state of calmness by combining bodily postures with controlled breathing.
Tai-Chi - A form of Chinese martial arts, the technique is performed using self-paced series of movements in a slow-graceful manner along with deep breathing.
Qi gong - This involves a combination of meditation, breathing exercise, relaxation and physical movements.

Meditation and pain management: In the past, meditation has been explored extensively for its effects on stress reduction and other similar clinical functions. However, researchers have now identified another significant health benefit of the technique that suggests that it is actually possible to overcome debilitating pain with the help of meditation. What's more, some of these studies have also suggested that the pain-relieving effects of meditation might be even more effective than morphine.

Back in April, 2011, a study by the researchers at the Wake Forest Baptist Medical Center indicated that a person can attain at least 40 per ent decrease in pain intensity and 57 per cent in pain unpleasantness merely by practicing these techniques regularly. This decrease in pain was found to be much higher than with morphine or other pain-relieving drugs. With the help of magnetic resonance imaging, the brain activity of study participants after meditation demonstrated how the technique increased the activity of certain areas which are responsible for pain perception.

Despite such findings, scientists were unable to ascertain the actual mechanism of this phenomenon until now. According to a recent research published at the Brain Research Bulletin, investigators from Harvard, MIT and Massachusetts General Hospital have identified a possible answer. They suggested that the explanation probably lies in alpha waves manipulation in the brain.

Health benefits of black pepper

Black Pepper

From an omelette, pasta to a vegetable stir fry, black pepper can enhance the taste factor.

Black pepper has more healthy properties than most people know about. Black pepper is a spice that has the potential to make food more beneficial when used in various recipes and as a table spice. In Kerala, many start their day with a cup of black coffee with a pinch of black pepper powder. The aroma of freshly ground black pepper is difficult to ignore.

We get our black pepper from the pepper vine that can grow in tropical climate. The pepper vines actually bear fruit-small white flowers that turn into berries called peppercorns. And the peppercorns are collected as whole berries or as ground black pepper.

Research studies have shown that black pepper has quite a handful of healthy properties.

It has the ability to enhance the function of the digestive tract. Black pepper is a great way to combat this. More than just a spice, it has been shown to improve digestion and stimulate the secretion from the taste buds. This taste bud stimulation tells the stomach that it's supposed to increase its own digestive juices, namely hydrochloric acid.

This, in turn breaks down protein in the stomach, improving the process of digestion. Black pepper is known to have a great amount of antioxidant properties. It also has benefits against bacterial growth, particularly in the intestinal tract.
So, just add freshly ground black pepper powder to your dish and see the difference.   

Never skip your breakfast

In spite of health experts going blue in the face trying to get people to understand the importance of having breakfast, there are thousands who skip the first (and most crucial) meal of the day citing a motley of reasons.

Dietician Dr Sunita Dube says that having a hearty breakfast helps control excess hunger throughout the day. "Since we technically fast overnight while sleeping, forgoing breakfast adds to this fasting period and may disrupt blood sugar balance and insulin output.

Skipping breakfast also triggers bad eating habits during the day, as cravings ensue and quick-fix fast foods are often eaten. Having breakfast boosts metabolism and increases your energy levels throughout the day. When you miss it, your energy is reduced and physical activity levels decline," reckons Dr Dube.

An ideal, healthy breakfast A healthy breakfast provides 25 per cent of the total energy and nutrients required by the body. "Ideally, your first meal of the day should comprise a perfect combination of carbohydrates, protein and fibre. Make sure you include fruits, whole grains, berries and and good fats. Opt for light and soft idlis with sambhar, plain dosas with green chutney, milk with cornflakes or wheatflakes, vegetable poha or upma with a milkshake and sprouts. Also, include high fibre fruits like apples, papayas, muskmelons, oranges or watermelons," says dietician and sports nutritionist, Deepshikha Agarwal.

What to avoid in the morning l Processed, deep fried or oily food, preserved meat, left over or junk food, cakes, pastries, and only juices are a no-no. l Avoid refined foods like white rice and white bread. Instead opt for whole wheat bread and cereals. Stay away from deep fried pakodas, puris, samosas, doughnuts, cookies, potato chips, candy bars and sodas. l Food items like vada pav, bhajias, wafers, pizzas and French fries are loaded with fat, salt and calories and have very little fibre — keep them at an arm's length.

Disadvantages of skipping breakfast Experts say that skipping breakfast may put you on the fast track to weight gain, heart disease, osteoporosis, irritability or mood swings, menstrual irregularity, low energy levels, low memory and hormonal stress. "A study shows that people who skipped breakfast developed higher bad LDL cholesterol levels, and were less sensitive to insulin than people who ate breakfast every day," says Dr Dube. And for those who skip breakfast in a bid to lose weight, you ought to read this. "People who miss breakfast tend to feel fatigued early on in the day and have low concentration levels, affecting their efficiency. Skipping breakfast also decreases metabolic rate making weight loss difficult. Research proves that people who skip breakfast tend to be heavier than people who eat a healthy breakfast. So, if you're looking forward to losing weight, have a nutritious breakfast to get a healthy start to the day," suggests Dr Agarwal.

Importance of a healthy breakfast in children and teens The amount of food that a child needs varies according to height, built, gender, and activity levels. "Most kids will usually eat the amount of food that's right for them, however, it is up to the parents to ensure that their children have the right foods available to choose from. Eating a meal should be both a healthy and an enjoyable occasion — a fact that many parents overlook when planning a meal for growing children. Good eating habits start from home so be a good role model. 

Don't workout on an empty stomach

empty stomach

Gym-goers and athletes tend to push themselves on empty stomachs in the belief they'll burn up more fat.

Most believe in the theory that exercising on an empty stomach will make the body use up fat reserves and covert it into energy instead of the glucose or carbohydrates that may be readily available from a meal or a drink before the workout. But while it seems to make sense, research now shows that exercising on an empty stomach doesn't offer any benefit and may actually work against you.

According to a recent report published this year in a fitness journal in the US, it has been established that the body burns the same amount of fat irrespective of whether you eat before or after a workout. But the problem arises in the fact that dizzy spells notwithstanding, you will lose muscle by exercising in a state of hunger.

The study also found that and without food to help the workout, the intensity of the exercise and the total calorie burn will be reduced. So, that leaves you not only exhausted, but with less muscle and no energy to burn more fat.


The studies found that when people trained with nothing in their stomachs, about 10 percent of the calories they burned came from protein, including muscle.


In an earlier study, researchers had found that eating light before a meal was beneficial. Those who consumed 45 grams of carbohydrates before their workouts ended up eating less through the rest of the day.


Experts now advise a light meal of oats or even a milkshake before a workout will go a long way in extending the benefits of the time spent in a gym. Those pushing the heavy ones in the hope of building muscle are well advised to go the Dara Singh way of egg 'n' milkshake. 

Avoid these foods to avoid constipation

Constipation is an uncomfortable condition. Previously, we covered the foods that you must eat on a regular basis to tackle constipation.

On the other side of the healthy-unhealthy food spectrum, there are also some popular foods that you should avoid if you want to stay away from constipation. We give you 5 foods to exclude from your diet.

Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through, literally. When food is preserved and ready to eat, vital nutrients are drained out, plus the ingredients used are cheap. For example, all purpose flour or maida is used practically in all pizzas, breads and instant noodles.
Bottomline: Processed food has less fiber hence they linger in your system causing discomfort.

Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and fat. They may go well with tea and coffee, but lack fiber. But there's a solution to these good old treats, increase your fiber intake, and balance it out.
Bottomline: Sugar may go straight to your thigh, but it can also be the cause of constipation.

Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation. Make it a habit to accompany this precious chunk of meat with salad, cooked vegetables, and whole grain cereal; something that is rich in fiber.
Bottomline: Guess how long it takes to digest meat? No, you're wrong, it takes 90 hours to partially digest meat.

Caffeine: So no one can give up coffee, black tea and colas. They give you the much needed buzz to start your day and keep you going through strenuous meetings, commutes, and just about everything else. Unhealthy dependency aside, caffeine dehydrates the human body and dehydration is one of the main causes of constipation.
Bottomline: If you're addicted to caffeine, it's better to cut down and supplement it with food rich in fiber.

Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty your food is, the higher your chances of developing some digestive health issues as you cross over from your 20s to the 30s. Foods that are deep fried and soaked in oil like French fries slows down the digestive process.
Bottomline: Fight your cravings and every time you feel tempted to order a round of French fries make sure you drink enough water and eat enough veggies before or after.

'Eating wisely calls for self-control'

People who successfully control their diet eat fewer unhealthy foods because they are satisfied sooner, a study shows.

Some people can exercise real self-control when it comes to eating while others overindulge on unhealthy cookies and candies.

Do the former have more willpower? Or are they simply satisfied more quickly?


In a series of experiments, researchers from Texas A&M University found that people with poor self-control were able to establish greater control when they paid close attention to the quantities of unhealthy foods they consumed because simply paying attention made them more quickly satisfied, the Journal of Consumer Research reported.


In one interesting study, a group of people were asked to eat either a healthy or an unhealthy snack. Some of them were asked to count how many times they swallowed while eating the snack, according to a Texas A&M statement.



People who counted the number of times they swallowed were satisfied more quickly even if they otherwise had a low level of self-control.

Monitoring how much they ate made consumers with low self-control behave like those with high self-control.

"One way is to keep better track of the quantity of unhealthy foods they eat," wrote authors Joseph P. Redden ( University of Minnesota) and Kelly L. Haws (Texas A&M University).

"Although self-control is typically viewed as a battle between willpower and desire, consumers can't rely entirely on willpower to control their eating.

They also need to create situations that will make them lose interest in food," they concluded. 

Grapes good for men's heart health

Consuming grapes may help protect heart health in people with metabolic syndrome, a new study has revealed.


Researchers observed a reduction in key risk factors for heart disease in men with metabolic syndrome: reduced blood pressure, improved blood flow and reduced inflammation. Natural components found in grapes, known as polyphenols, are thought to be responsible for these beneficial effects.


The randomized, placebo-controlled, crossover study, led by principal investigator Dr. Maria Luz Fernandez and Jacqueline Barona, a PhD student in Dr. Fernandez' lab at the Department of Nutritional Sciences of the University of Connecticut, recruited men between 30 and 70 years of age with metabolic syndrome.

The study is believed to be the first to look at the impact of grapes on metabolic syndrome.

Metabolic syndrome is a cluster of conditions that occur together - increased blood pressure, a high blood sugar level, excess body fat around the waist or low HDL (the good cholesterol) and increased blood triglycerides - significantly increasing the risk for heart disease, stroke and diabetes.

Metabolic syndrome is a major public health concern, and is on the rise in the U.S.

In this study, participants were randomly assigned to consume grapes, in the form of a freeze-dried whole grape powder, or a placebo powder, for four weeks.

Then, following a 3-week "washout" period where neither grapes nor placebo were consumed, individuals were allocated to the alternate treatment.


This powerful study design allowed investigators to compare the response of each individual to consumption of both the placebo and grapes.

The study results showed that for each of the study's subjects, grape consumption resulted in significant decreases in blood pressure, improved blood flow (greater vasodilation), and decreases in a compound associated with inflammation.


"These results suggest that consuming grapes can improve important risk factors associated with heart disease, in a population that is already at higher risk," Fernandez said.

"This further supports the accumulating evidence that grapes can positively influence heart health, and extends it to men with metabolic syndrome," Fernandez added. 

Raspberry supplement may help you lose weight

Loose Weight

Raspberry ketones can help you lose weight and boost levels of a metabolism-regulating hormone, a report has claimed.



Raspberry ketones are fragrant compounds that occur naturally in raspberries and other fruits. The compounds can boost levels of adiponectin hormone, which regulates metabolism. Higher levels of this hormone are associated with fewer fat stores, the Daily Mail reported.



The ketones are normally used to give a fruity smell to cosmetics and foodstuffs but, because you only get between one and four milligram from every kilo of fresh fruit, a synthetic version is often used to get the same result.



And now these ketones are being sold online, in supplement form, as a slimming aid, the report said.



Millions of Americans have become convinced of powers of raspberry ketones to ‘melt’ away fat after they were recommended by Dr. Mehmet Oz, a cardiothoracic surgeon featured on The Oprah Winfrey Show.



He said raspberry ketones are ‘the number-one miracle in a bottle to burn your fat’.



However, Ann Ashworth, a spokeswoman for the British Dietetic Association, urges caution, pointing out that the only published research into the effects of raspberry ketones on weight loss is small studies on mice.


“Although this sounds very exciting, this evidence cannot be transferred to humans without further clinical trials,” she said. 

Scientists criticise ‘weight is healthy’ study

Obecity is Healthy

The study, published in the Journal of the American Medical Association, suggested the overweight were less likely to die prematurely than people with a "healthy" weight.

Scientists have slammed a recent study which suggests that being overweight can lead to a longer life.

One of the experts labelled the findings a “pile of rubbish” while another said it was a “horrific message” to put out.

The study, published in the Journal of the American Medical Association, suggested the overweight were less likely to die prematurely than people with a “healthy” weight.

Researchers at the US National Centre for Health Statistics looked at 97 studies involving nearly 2.9 million people to compare death rates with Body Mass Index (BMI) — a way of measuring obesity using a person’s weight and height.

A healthy BMI is considered to be above 18.5 and below 25.

However, overweight people (with a BMI between 25 and 30) were 6 per cent less likely to die early than those considered to have a healthy weight, the study reported.

The study said being “overweight was associated with significantly lower all-cause mortality”.

Possible explanations included overweight people getting medical treatment, such as to control blood pressure, more quickly or the extra weight helping people survive being severely ill in hospital.

However, the researchers point out they looked only at deaths and not years spent free of ill-health.

“Have you ever seen a 100-year-old human being who is overweight? The answer is you probably haven’t,” Prof John Wass, vice-president of the Royal College of Physicians, said.

Prof Wass said the largest people will have died years before and pointed to health problems and higher levels of Type 2 diabetes.  

Quick and healthy breakfast ideas

Healthy Breakfast

Variety is the spice of life as the old saying goes. Healthy breakfasts should be a consistent part of your life, but that does not mean that they should lack variety. These breakfast recipes are unique and easy to prepare, and all of them are super healthy and filling. So here are three quick and healthy breakfast ideas.

Breakfast parfait
A little low fat dairy and some vitamin-rich fruit and you've just started your day right, nutritionally speaking.

Ingredients
3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ
Method
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Cranberry muesli
There may be as many versions of muesli as there are breakfast cereals, but this one's modeled after the original Swiss wake-you-up—a combination of overnight-soaked grains, nuts, dried fruit and yogurt. Make it the night before and you'll have breakfast ready when you are.

Ingredients
1/2 cup low-fat plain yogurt
1/2 cup unsweetened or fruit-juice-sweetened cranberry juice
6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
2 tablespoons dried cranberries
1 tablespoon unsalted sunflower seeds
1 tablespoon wheat germ
2 teaspoons honey
1/4 teaspoon vanilla extract
1/8 teaspoon salt
Method
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day.

Herb and onion fritata
This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.

Ingredients
1 cup diced onion
1/4 cup plus 1 tablespoon water, divided
1 teaspoon extra-virgin olive oil
2 eggs
2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons farmer's cheese, or reduced-fat ricotta
Method
Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.

Pour in eggs, beaten, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve. 

How to improve balance in older people

balance in older people

Falling down and losing balance is one of the most common problems with old age. As age progresses, parents will complain of loss of balance and dizziness.


Falls can lead to complications that in turn can lead to disability. Hence with the help of our fitness experts we build a good foundation based on exercise that build and strengthen your muscles. Here are some interesting exercises that will help you re-gain your footing.

Strength and conditioning coach, Arnav Sarkar gives you a practical guide to boost your muscle groups. He explains, "With loss of activity the body starts losing strength, endurance and flexibility, and thus basic movements like walking become a challenge for some. The best way to combat this is to keep exercising and focus on working all the major muscle groups."


He lists basic exercises to follow, "A basic exercise that should be a staple would include squats, do half range or sit on a chair if normal full range is not possible. Besides do some lying hip extensions, light to moderate weight training, and of course do some stretching, cardiovascular activity like walking, climbing stairs to keep your body strong and not let things like balance become an issue for you."


Jordyn Steig, our fitness guru, expert columnist and founder of Wellistic Wholeness, breaks down the facts further he says, "Fit people in general fall less often than those whose muscles are weak and joints are less mobile. Almost any exercise will enhance older people's agility and keep their muscles and bones stronger than they would be if they remain sedentary."




Jordyn says, "The best way to remain light on ones feet and learn how to naturally react to being thrown off of our centers, which causes falling, is to engage in exercise which destabilises the body. Destabilising the body simply means ensuring that whatever exercise one is doing, the body needs to stabilise itself rather than letting the floor or a fixed object like a bench or a stool hold our bodies still."



He lets you in on his personal preference, "I tend to use an exercise ball to lie or sit on or a wobble board to stand on or hold straps (like the TRX Suspension Training System) to allow clients to pick one foot off the ground or stand on their tip-toes for every possible exercise during a workout.


The basic effect is to require our core muscles to stabilise our body. When these methods are practiced regularly, I see a very quick change in a person's coordination and agility, as well as an increase in mobility in their joints. This decreases the chances of falling when one is slightly knocked off their centre and also makes a person, supple, fit, and strong."