SKIP BREAKFAST, LOSE WEIGHT? NOT SO FAST

In a very recent study of Harvard School of Public Health, researchers tracked 27,000 men for 16 years.
They found participants who skipped breakfast were 27% more likely to experience a heart attack or to die as the result of coronary heart disease attack.
The increased risk was seen after adjusting for age and lifestyle factors – like obesity and smoking – according to the study.

Harvard’s report suggests the impact of skipping breakfast has less to do with calorie consumption and more to do with the stress it causes on your body.

“As we sleep all night we are fasting, and so if we regularly do not 'breakfast' in the morning, it puts a strain on our bodies that over time can lead to insulin resistance, hypercholesterolemia and blood pressure problems, which can then lead to heart disease,” says Leah Cahill, study author and research fellow at the Harvard School of Public Health.

Cahill says the timing of breakfast first thing in the morning provides the protection against heart disease.

“Our bodies need to be fed food regularly in order to maintain healthy levels of blood lipids such as cholesterol, hormones such as insulin and normal blood pressure.”
Many previous studies have touted the benefits of eating breakfast.
“Eating breakfast fuels your brain, fuels your body, provides you instant energy,” says Dr. Sanjay Gupta, who is the associate chief of neurosurgery at Grady Memorial Hospital in Atlanta.

When you skip breakfast, blood sugar drops

below the normal level, you experience

cravings and a drop of energy. You again

revert to snacking on simple carbohydrates foods

to achieve a quick surge of blood sugar and

to overcome hunger and a drop of energy.

The insulin removes sugar from blood

turning its excess into fat. The body,

now low in blood sugar, experiences further 

cravings and a drop in energy. This vicious cycle

constitutes one of the major reasons for diabetes,

high blood pressure and extra weight.

From way-2-wellness

“I like to eat breakfast like a king, lunch like a prince and dinner like a peasant.”

You should eat a big meal, around 300 to 500 calories, within an hour of waking up, according to experts.

“People who have breakfast tend to perform better at work and at school, and they tend to have healthier diets overall,” says Marisa Moore, a registered dietitian with the Academy of Nutrition and Dietetics.
“When you don't eat breakfast you often end up overcompensating later in the day.”

According to diet app The Eatery's latest findings in conjunction with Massive Health, skipping meals is one of the factors that can significantly affect our health.

 But, of course, WHAT you’re consuming in the morning makes a difference.

Oatmeal with skim milk, a half-ounce of nuts and a cup of mixed berries is considered the ideal breakfast because it combines whole grains, protein, heart-healthy fats and antioxidants.

“If you are a lifelong breakfast skipper it can be difficult to get started,” says Moore. “But what I say is just try to start with something that's very quick and easy.” (here below you can find some ideas)

If this is not enough to persuade us to have an healthy breakfast, let's read what a Hartman Group research into eating behaviors and eating occasions found...
"Consumers who are overweight or extremely overweight are more likely to skip breakfast. Many obese consumers skip breakfast with the intention of reducing the number of calories they will consume that day, only to eat more later throughout the day"*.

Quick, easy healthy ideas for your breakfast 

The recipes below (from American University) take advantage of fresh fruits and breakfast staples such as yogurt and oats.

Dried Fruit and Yogurt:

Ingredients:
1/2 cup each: prunes, dried apricots, dried figs, large raisins
Zest and juice of 1 orange
15 fluid ounces plain yogurt
1/4 cup toasted, chopped hazelnuts
Directions:
The night before, place the dried fruit in 1-1/4 pints cold water, making sure it is totally immersed. The next day, place the fruit and 1 cup of the water in a small pan. Cover and simmer for 10 minutes or until the fruit feels tender when poked with a fork. Stir in the orange zest and juice, then pour into a shallow serving bowl, cover and chill in the fridge. Serve spooned into dishes with yogurt and nuts.

Super Yogurt:
Ingredients:
4 cups low fat yogurt
1 cup instant oats
1/2 cup low fat milk
2 peaches, cubed
1/2 cup blueberries
1/2 cup almonds
1 orange, juiced
Instructions:
In a mixing bowl, combine the milk, oats, yogurt and orange juice and stir thoroughly. Place in the refrigerator and allow to sit for about 1 minutes.
Meanwhile, crush the almonds and then place in a saute pan. Toast the almonds over medium heat until the aroma of the nuts begins to rise (about 5 minutes). Top the yogurt mixture with the almonds, peaches and blueberries and stir thoroughly. 

Sources: Danielle Dellorto - CNN Medical Senior Producer cnn health
American Heart Association American Heart Association journal Circulation
* Hartman Group research http://www.hartman-group.com/acumen/Skipping-Breakfast.pdf

BENEFITS OF RED RASPBERRIES

Red raspberries are some of the most popular berries consumed around the world. However, these bite-sized morsels of sweet and juicy goodness are as healthy as they are delicious. Not only are they recommended to be eaten for optimal health, they are also getting a reputation as being a dieter's best friend.
It may be hard to believe that one small berry can be packed full of so many benefits, but it is. Below are five red raspberry nutrition facts you should find interesting regardless if you are trying to lose weight or not.

Weight Loss

According the United States National Library of Medicine, the rheosmin in raspberries can boost weight loss. Raspberry keytones can increase oxygen consumption, heat production, and enzyme activity in certain fat cells. This all amounts to increased metabolism. By eating raspberries, your body might be less likely to deposit fat into your cells. It may even use some of the stored fat to convert to energy. Also, this reduces your risk for inflammation-based concerns that are often associated with obesity, and your pancreas may produce less pancreatic lipase, which is an enzyme that absorbs fat.

Cancer Prevention

Considering red raspberries boast a strong anti-inflammatory and antioxidant phytonutrient mixture, it should not be surprising to learn that they are associated with cancer prevention. According to the Wilce Student Health Center at The Ohio State University, cancer cells can be triggered in human tissues by chronic excessive inflammation and excessive oxidative stress. Raspberries combat both of these triggers and are closely associated with cancers of the breast, esophagus, cervix, colon, and prostate.

Anti-inflammatory Benefits

Inflammation is associated with more medical conditions than most people realize. Just a few include arthritis, allergies, asthma, cancer, heart disease, diabetes, osteoporosis, Alzheimer's, and a number of autoimmune disorders. When you make dietary changes that reduce inflammation, you also decrease risk factors for disease. Red raspberries contain a number of phytonutrients that prevent over-activity of some pro-inflammatory enzymes. For example, ellagic acid is shown to reduce aspects of excessive inflammation associated with Crohn's disease.

Rich in Antioxidants

Every second of the day, your body is exposed to free radicals. These don't even include toxins you introduce to your body through food and lifestyle choices. Free radicals are atoms that damage cells, DNA, and proteins by altering their chemical structure. This damage can easily be prevented by simply binding the free radicals and antioxidants together, thereby preventing oxidation. Antioxidants essentially stop free radicals from doing damage and then package them in a way that allows the kidneys to flush them from your system. It is so easy to prevent free radical damage with a proper diet that it is hard to understand why so many people don't incorporate antioxidant-rich foods into their daily diet.

Cardiovascular Health

Red raspberries contain manganese, potassium, manganese, and iron. These minerals all play their own role in cardiovascular health. Copper is required to produce red blood cells while iron is needed to transport blood and nutrients throughout the body. Potassium helps to control blood pressure and heart rate, and manganese is a co-factor that your body needs to produce the super oxide dismutase enzyme responsible for neutralizing free radicals. Manganese helps control blood sugar levels, and it helps maintain the function of the digestive tract.

Red raspberries can be easily added to your daily diet. One cup only contains 60 calories, so you can eat them as a snack or add them to a salad, smoothie, or breakfast granola.
In every bite, you get manganese, fiber, magnesium, omega-3 fats, folate, copper, potassium, and vitamins C, E, and K.
If all these reasons are not enough, you could simply eat them because they are a delicious treat sure to satisfy any sweet tooth!!

Red Raspberry Mousse  Recipe

Ingredients

• 1 – 10 oz pkg frozen raspberries
• 1 tablespoon lemon juice
• 1-cup heavy cream
• 1 egg white
• ¼ cup sugar

Directions

Prepare 4 – 6 oz. ramekin by lining bottom of ramekins with rounds of wax paper or parchment paper. Cut 4 – 10 inch long strips of wax paper or parchment slightly higher than ramekin and line sides of ramekins overlapping ends.
Place raspberries in a food processor and process until smooth. Add lemon juice.
In a large bowl beat cream until stiff peaks form. Fold in raspberry mixture
Beat egg white until stiff peaks form. Sprinkle sugar over egg white and continue beating until sugar is dissolved. Fold into raspberry mixture.
Pour mixture into ramekins smoothing tops and freeze solid.
To remove mousse from molds, dip each in mold into hot water for 5 seconds, wipe dry and invert onto chilled plate, using paper to help pull each dessert from mold.
Spoon sauce around mousse on plate.
Let stand at room temperature for 10 minutes before serving.

Raspberry Sauce

• 5 oz frozen raspberries (1/2 pkg) thawed.
• 2 Tablespoons sugar
• 1 Teaspoon lemon juice
• 1 Tablespoon Chambord or Grand Marnier

Puree raspberries in food processor, press through a fine sieve to remove seeds. Mix puree with remaining ingredients and chill until ready to serve.

Sources:  The following are abstracts from the Washington State University scientific literature review on nutrition research about raspberries (February 16, 2007): Cancer, Hypertension Cardio Atherioscle, Central Nervous System, Inflammation, Gastrointestinal, Obesity, Antimicrobial, Processing-Analysis, Review Articles, and other abstracts.

weightloss answers 
Oregon-berries Commission

WHY REFINED CARBS MAY CAUSE FOOD CRAVINGS

Sugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, a new research shows.
The findings suggest that limiting 'high-glycaemic index' foods could help obese people avoid overeating. The study, published in the American Journal of Clinical Nutrition, investigated how food intake is regulated by dopamine-containing pleasure centres in the brain.

Study leader Dr David Ludwig, of Boston Children’s Hospital in the United States, said: "Beyond reward and craving, this part of the brain is also linked to substance abuse and dependence, which raises the question as to whether certain foods might be addictive."
"This research suggests that based on their effects on brain metabolism, all calories are not alike," he said. "Not everybody who eats processed carbohydrates develops uncontrollable food cravings. But for the person who has been struggling with weight in our modern food environment and unable to control their cravings, limiting refined carbohydrate may be a logical first step."

In addition to raising blood sugar, foods that are sugary and highly caloric elicit pronounced responses in distinct areas of the brain involved in reward. Earlier imaging studies have shown, for example, that the main reward and pleasure center, the nucleus accumbens, lights up more intensely for a slice of chocolate cake than for blander foods like vegetables, and the activation tends to be greater in the brains of obese people than it is in those who are lean.

But Ludwig said those studies typically compared “grossly different foods,” such as cheesecake versus boiled vegetables. Instead, Dr. Ludwig and his colleagues recruited a dozen obese men and then fed them milkshakes on two different occasions separated by several weeks. In each case, the milkshakes were nearly identical: flavored with milk and vanilla, and containing the same amount of calories, carbohydrates, protein and fat. But on one occasion, the shakes were made with high-glycemic corn syrup; on the other, a source of low-glycemic carbohydrates was used.
"These test meals were identical in appearance and tastiness, and we verified that our subjects had no preference for one or the other," Dr. Ludwig said. As expected, blood sugar levels rose more quickly in response to the high-glycemic milkshake. But the researchers were especially interested in what happened several hours later, about the time most people are ready for their next meal.
What they found was that four hours after drinking the high-glycemic shake, blood sugar levels had plummeted into the hypoglycemic range, the subjects reported more hunger, and brain scans showed greater activation in parts of the brain that regulate cravings, reward and addictive behaviors.
"We showed for the first time that refined carbohydrates can trigger food cravings many hours later, not through psychological mechanisms — a favourite food is just so tasty, you need to keep eating — but through biological effects" on the brain, said Dr. David Ludwig.

Although the subject pool was small, every subject showed the same response, and the differences in blood flow to these regions of the brain between the two conditions "was quite substantial," Dr. Ludwig said. "Based on the strength and consistency of the response," he added, "the likelihood that this was due to chance was less than one in a thousand."
Previous research suggests that when blood sugar levels plummet, people have a tendency to seek out foods that can restore it quickly, and this may set up a cycle of overeating driven by high-glycemic foods, Dr. Ludwig said. "It makes sense that the brain would direct us to foods that would rescue blood sugar," he said. "That’s a normal protective mechanism."
"Humans need food to survive," Ludwig added. "But in the last few decades, our food supply has been transformed by highly-processed, hyper-palatable food products." As a result, the glycemic load of the typical diet has risen substantially, he said. "Our research suggests that some of these foods might hijack the reward systems of the brain and produce symptoms related to addiction."

Christopher Gardner, a nutrition scientist at Stanford University who was not involved in the new study, said that after decades of research but little success in fighting obesity, "it has been disappointing that the message being communicated to the American public has been boiled down to ‘eat less and exercise more.’"

"An underlying assumption of the ‘eat less’ portion of that message has been ‘a calorie is a calorie,’" he said. But the new research "sheds light on the strong plausibility that it isn’t just the amount of food we are eating, but also the type." Dr. Gardner said it was clear that the conventional approach of the past few decades was not working. A more helpful message than "eat less," he said, may be "eat less refined carbohydrates and more whole foods."

Sources: http://www.foodnavigator-usa.com/ , http://www.livescience.com/, http://well.blogs.nytimes.com/

EATING FRUIT AND VEGGIE BOOSTS YOUR MOOD

There are lots of good reasons to eat more fruits and vegetables. They’re low in calories and rich in all the good things your body needs – vitamins, minerals and cell-protective antioxidants. Not to mention they contain a wealth of phytochemicals that could lower your risk for diseases like cancer – but what can they do for your mental outlook? Plenty, according to the results of a new study published in the British Journal of Health Psychology.

A team from the psychology department at the University of Otago in New Zealand asked 281 young people to complete a 21-day online food diary. Partecipants were asked to report the number of servings eaten of fruit (excluding fruit juice and dried fruit), vegetables (excluding juices), and several categories of unhealthy foods like biscuits/cookies, potato chips and cakes and muffins.
Researcher Caroline Horwath said the results showed a strong day-to-day relationship between more positive mood and higher fruit and vegetable consumption, but not other foods. "On days when people ate more fruits and vegetables, they reported feeling calmer, happier and more energetic than they normally did.''

To understand which comes first - feeling positive or eating healthier foods - Dr Conner and her team ran additional analyses and found that eating fruits and vegetables predicted improvements in positive mood the next day, suggesting that healthy foods may improve mood. These findings held regardless of the body mass index of the individuals.

"After further analysis we demonstrated that young people would need to consume approximately seven to eight total servings of fruits and vegetables per day to notice a meaningful positive change. "One serving of fruit or vegetables is approximately the size that could fit in your palm, or half a cup.'' Dr Conner said to get the amount needed to increase positivity, people should make half their plate at each meal vegetables and snack on whole fruit, like apples, during the day.

There are a few possible explanations for this: studies have tied several vitamins and antioxidants found in fruits and vegetables—including folate and flavonols—to improved mood, Conner explains. “These foods also contain complex carbohydrates, which may increase concentrations of brain serotonin,” she adds. Serotonin is a neurotransmitter research that’s been linked to feelings of well-being and happiness. Dr Conner added: ‘While this research shows a promising connection between healthy foods and healthy moods, further research is necessary such as the development of randomised control trials evaluating the influence of high fruit and vegetable intake on mood and well-being.’

This isn’t the first study to show a link between produce consumption and mood.
In a study published in Psychosomatic Medicine, researchers measured nine types of antioxidants in the blood of 982 adults. The results: people who were more optimistic about their future had up to 13% higher carotenoid concentrations compared to more negative types. In fact, 67% of highly optimistic people ate at least three servings of produce per day. This isn’t necessarily a cause and effect: it could simply be that optimistic people have healthier habits (like eating more vegetables and smoking less), and are also better equipped to deal with challenges and manage stress. “Optimists tend to persist at their goals and use effective coping strategies, all of which may contribute to the fact that they tend to eat more fruits and vegetables,” says study co-author Julia Boehm, PhD, of the Harvard School of Public Health.

Researchers also speculate that psychological wellbeing may somehow encourage better antioxidant absorption in the body. And even if the link is just a correlation, there’s no disputing the benefits of antioxidants like carotenoids: they neutralize free radicals, which are molecules that damage cells, contribute to inflammation, and are associated with diseases like cancer and diabetes.

Carotenoids are found in green vegetables such as kale and spinach and in orange foods like sweet potatoes and carrots. The best known carotenoid is beta-carotene, abundant in carrots.

Still another study showed that happiness and mental health are highest among people who eat seven portions of fruits and vegetables per day. Again, the magic number seems to be 7 or more servings of veggies and fruits a day to get the benefits.
To gain this insight, researchers and economists from the University of Warwick in the UK, in conjunction with Dartmouth College in the US, studied the eating habits of 80,000 adults living in Britain. Researchers looked at three studies and discovered that the well-being score for people who ate seven to eight servings of vegetables and fruits per day was consistently three points higher than for those who ate little or none. Researchers pointed out that the happiness gap between the two groups was “notably large,” outweighing even the factor of unemployment. The study indicates a “strong positive” correlation.

So the next time you’re grocery shopping, throw some carrots, pumpkin, all the fruit and veggie you like most into your shopping basket. You just may find that you’re waking up on the right side of the bed a little more often.

Sources: http://www.nydailynews.com/, http://www.charismamag.com/

POWER COUPLES: FOODS THAT WORK BETTER TOGETHER AND EATEN WHOLE

A growing number of foods have been shown to have a "1 plus 1 and getting 4 instead of 2" effect (the total is greater than the sum of the individual parts). Different components in a single food can work together to benefit our health, and so can components in different foods that are eaten together. When foods are “bioavailable,” they’re ready for the body to absorb and use. But we often unwittingly make decisions that interfere with the body’s ability to maximize these “good” nutrients. The concept of "food synergy" is that foods affect our health in a number of complex ways, and we may get even more bang for our buck when certain foods are eaten together. Food synergy brings us back to the basics: for good health, it's important to eat a variety of whole foods.

In the past 10 years, research has come a long way toward understanding just how food synergy works, according to Elaine Magee, M.P.H., R.D., author of a recent book on the topic. "It's not so much about looking at a specific vitamin or phytochemical anymore because researchers over the last few years know that there is a positive relationship between components in food and between foods that work together for maximum health benefits," Magee says. There are all types of food synergy, from different nutrients that are found together in the same whole food, to nutrients in different foods that work better together, to the synergy in certain dietary patterns (like the Mediterranean diet, Asian cuisine, etc.).
Here are a few examples of food synergy in action from recent nutrition research.

SYNERGY BETWEEN FOODS 

Tomatoes and olive oil: a study from Purdue University explained that carotenoid nutrients, found in colorful produce like tomatoes, can't be absorbed by the body unless they are delivered with a little fat. Tomatoes are well known for containing the carotenoid lycopene, which may decrease the risk of some cancers. To get all the disease-fighting benefits, pair them with some olive oil. Other nutrients in fruits and veggies, including vitamins A, D and E, are also best absorbed with a little fat, so it's a smart idea to mix one of these healthy sources into your next salad.

Rosemary and grilled meat: it's true that overdoing your patties and steaks can create potentially cancer-causing chemicals called carcinogens that you really don't want ending up on your bun. A 2008 study found that rosemary can help. The seasoning's natural antioxidant content seems to stop the carcinogens from forming during cooking. And it doesn't have to overpower the flavor of that patty, food science professor J. Scott Smith said in a statement. Just a touch of rosemary extract, which doesn't usually have an aroma, can do the trick.

Oatmeal and orange juice: if this is a breakfast pairing you already enjoy, you're on the right track. Oatmeal is a well-documented heart helper, but eating oats (and other whole-grain foods) with a side of vitamin C can help stabilize cholesterol levels to keep arteries clear.

Spinach and lemon: a sprinkle of citrus can brighten up a salad and also turn those leafy greens into true nutritional powerhouses. That's because plant-based iron, found in greens like spinach, kale, Swiss chard and more, becomes easier for the body to absorb when eaten with vitamin C. A dash of lemon juice, a handful of strawberries or even some bell peppers will help convert the plant-based iron in your salad into a form that's more similar to the iron found in fish and meat, according to Men's Health. And that will keep us feeling energized and our immune systems strong.

Broccoli and tomatoes: pair the cancer-fighting powers of lycopene-rich tomatoes with broccoli for extra protection against prostate cancer. Broccoli, a member of a category of veggies called brassicas, has some anti-cancer properties of its own. But in a 2007 study, researchers found that the combo shrank tumors in rats more effectively than eating either superfood on its own. "We think it's because different bioactive compounds in each food work on different anti-cancer pathways," University of Illinois food science and human nutrition professor John Erdman said in a statement.

Apples and grapes: the flavonoid quercetin, an antioxidant behind many of the health benefits of apples, and also found in berries, may help fight breathing problems and some cancers and keep memory sharp. But, when eaten in tandem with catechin, another flavonoid, this time found in purple grapes, the combo may inhibit blood clots and boost heart health. Other good sources of catechin, such as red wine, chocolate and green tea, work too.

Turmeric and black pepper: the golden spice commonly found in curries has been singled out for a number of health benefits, including protection from developing diabetes. But it won't do much good unless used alongside black pepper, which significantly increases the bioavailability of curcumin, the dominant compound in turmeric. That's why, in supplement form, curcumin and turmeric are both prepared with black pepper extract or piperine, a compound of pepper, according to Dr. Andrew Weil.

Garlic and fish: anyone looking for some extra heart protection has likely swapped a couple of servings of meat for fish instead. And garlic on its own may fight some cancers and is a natural immunity booster. However, cooking up a garlicky seafood dish could do your heart a bigger favor and lower total cholesterol. Garlic can also prevent the increase in LDL or "bad" cholesterol that some people see when they take fish oil supplements, according to a 1997 study.





SYNERGY WITHIN A FOOD

1. Whole grains
Whole grains are naturally low in fat and cholesterol-free; contain 10% to 15% protein and offer loads of fiber, resistant starch and oligosaccharides, minerals, vitamins, antioxidants, phytochemicals, and often, phytoestrogens. With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart disease, stroke, diabetes, insulin resistance, obesity, and some cancers.

2. Veggies -- Especially dark green ones
Whether it’s the two vegetables high in viscous fiber (eggplant and okra); the cruciferous veggies (like kale and broccoli) with their anticancer organosulfur compounds; or the carotenoid family (like carrots, sweet potatoes, and spinach) with their rich mix of phytochemicals, the message is clear: the more the merrier! Eat as many vegetables as you can, as often as you can. Dark green veggies, in particular, showed up on all sorts of food synergy lists in my book: for vegetables high in vitamin C; foods with multiple carotenoids; foods high in potassium, calcium, and magnesium; and good sources of vitamin E.

3. Nuts
Nuts contain mostly monounsaturated fat, and antioxidant phytochemicals (like flavonoids). Most also contribute phytosterols, which in sufficient amounts may help lower blood cholesterol, enhance the immune system, and decrease the risk of some cancers. Nuts also have some vitamins and minerals we tend to lack, like vitamin E, potassium, and magnesium. Two forms of vitamin E tend to work best together (alpha- and gamma-tocopherol), and you’ll find them in almonds, cashews, and walnuts. Walnuts also contain some plant omega-3s.

4. Tea (especially green tea)
With each sip, you get two potent flavonoids -- anthocyanin and proanthocyanidin -- plus a healthy dose of catechin, which may enhance the antioxidant activity of alpha-tocopherol (a form of vitamin E). Green and black teas also contain antioxidant polyphenols, thought to block cell damage that can lead to cancer. Phytochemicals in tea have a half-life of a few hours, so have a cup now and another later to get the biggest bang for your tea bag.

5. Olive oil
There are 30-plus phytochemicals in olive oil, many of which have antioxidant and anti-inflammatory action in the body, helping to promote heart health and protect against cancer. They're also found in the olives themselves, of course.

6. Fish
Fish offers heart-healthy omega-3 fatty acids, along with a dose of potassium. It’s also a rare natural food source of vitamin D. A recent Norwegian study found that the intake of fish and fish products was strongly linked to higher mental performance in a group of men and women aged 70-74. And because lean fish had the same health benefits as fatty fish in this study, it may not be just the omega-3s at work, but perhaps a combination of components found in fish. Fish omega-3s may also have some synergy with plant omega-3s and olive oil, so cook your seafood with a little canola oil or olive oil. Or, serve your seafood with a side dish rich in plant omega-3s or lightly dressed in olive oil.

7. Tomatoes
Tomatoes contain all four major carotenoids, which have synergy as a group. Few fruits and vegetables can say that! Tomatoes also contain three high-powered antioxidants thought to have synergy together (beta-carotene, vitamin E, vitamin C) as well as lycopene, which has synergy with several food components.

8. Citrus
The whole citrus family is loaded with synergy because it boasts plenty of vitamin C and the phytochemical subgroup flavones, which are thought to have antioxidant and anti-inflammatory action in the body, as well as other benefits. Oranges also offer two carotenoids: lutein and zeaxanthin. Grapefruits are rich in the antioxidant lycopene.

9. Flaxseed
Ground flaxseed seems to have synergy within itself on many levels, through fiber, lignans (plant estrogens), and plant omega-3s. But the seed may have synergy with several other foods, such as fish omega-3s and soy, and these are just the ones we know about. Remember, it’s ground flaxseed you want to add to your yogurt or cereal. All those healthy components aren’t absorbed and available to the body until the seed is ground.

10. Low-fat dairy
Dairy foods deliver a team of players that’s important for healthy bones (calcium, vitamin D, protein, phosphorus, magnesium, vitamins A and B6), some of which have synergy together. Calcium combined with vitamin D, for example, may reduce the risk of colon cancer. Including a couple of low-fat dairy servings a day is also part of the DASH (Dietary Approaches to Stop Hypertension) diet to lower hypertension.

The bottom line wisdom to food synergy is evident. And here’s the bonus: the more you incorporate powerhouse foods and beverages into your day, the less room there is for the more processed and nutrient-poor foods and beverages that now monopolize so many of our diets.

Sources: http://www.huffingtonpost.com/ , http://www.webmd.com/

LACK OF PROTEIN LINKED TO OVEREATING AND WEIGHT-GAIN

The human need for protein is so powerful that they tend to overeat to consume more, according to a research published in Obesity Reviews.

Our bodies need daily nutrients — and one of the most important ones is protein, found in meat, fish, legumes, eggs and tofu. Protein alone doesn't do our body much good, but when digested, it is broken down into essential amino acids that our bodies need to function properly. Protein is crucial to the body's make-up. It helps build bones, muscles, skin, and blood, as well creating enzymes, hormones, and vitamins.

It's not that we don't enough protein, though. “We are definitely usually getting the right amount of protein, it’s just that we are eating it in the wrong balance with other foods,” said Dr. Alison Gosby, a University of Sydney postdoctoral research fellow. “The strength of our nutritional drive for protein is frightening within our current nutritional environment, where a large number of low-protein, high-calorie foods are consumed on a regular basis.”

“We found that regardless of your age or BMI, your appetite for protein is so strong that you will keep eating until you get enough protein, which could mean you’re eating much more than you should,” Gosby said in a press release.

People on low incomes are particularly at risk of over-weight and obesity, and may have the most trouble affording protein-rich foods. “When the proportion of protein in a food is low, it is generally cheaper,” she said. “This works on two levels to dilute dietary protein: through the food industry and also through the consumer.”

A study in which Dr Gosby was involved found that, when people dropped the proportion of calories they got from protein from 15% to 10%, their overall energy intake shot up by 12%, or about 1000 kilojoules.

They also appeared to shift towards snacking on savoury snacks. “We think they were looking for protein,” she said. However, she cautioned that diets above 20% protein produced only small declines in energy intake, and studies on animals indicated they could be unhealthy in the long term.

“There are plenty of studies using high-protein diets for weight loss, and they do seem to work very well, but only in the short term, as people don't seem to be able to maintain the increased intake in the long term anyway,” she said. Dr Gosby's review found the drive for protein seemed to be spread over a one- or two-day period, so not every meal needed to have a high protein content. It is thought a woman of average weight needs at least 46 grams of protein each day, while an average man needs at least 64 grams.

“We are not sure whether there is also a carbohydrate target that needs to be reached, or whether it's just the [current nutritional] environment pushing us away from protein.”Gosby concluded.

Calories provided by protein
Protein and carbohydrate provide about 17 kJ per gram consumed, whereas fat provides about 37 kJ per gram.



You may be also interested in: VEGGIE PROTEIN ELIXIR OF LIFE and THE POWER OF BEANS, PEASES,LENTILS

Sources: http://www.smh.com.au/

COLD TEMPERATURES AND SPICY FOOD HELP BURN FAT

Here’s an unconventional way to shed those extra pounds: exposure to cold and consuming chemicals found in chili peppers could help burn fat, according to a recent study published in the journal Current Opinion in Clinical Nutrition & Metabolic Care.

Constant exposure to colder climes and chili-based food both appear to increase the number and activity of so-called "brown" fat cells, which burn energy, rather than store it as typical "white" fat cells do, said Takeshi Yoneshiro, a researcher at Hokkaido University Graduate School of Medicine in Japan.

In the study, researchers exposed eight people with little or no brown fat cells to moderately low temperatures of 17 degrees Celsius for two hours daily, over the course of six weeks.
Compared with the control subjects, the cold-exposed people had about 5% less body fat at the end of the study, and also burned more energy when exposed to cold.

 

Yoneshiro's team also observed that individuals who ate spicy food for the same amount of time burned more energy even if they didn’t lose any more "white fat".

By the end of the study, researchers concluded that those who regularly ate chili-based food managed to burn more energy and fat than those who didn't. A previous study that lasted 12 weeks found the capsinoid ingestion led to significant body fat decreases in mildly obese people.
Capsinoids appear to induce brown fat in the same way as cold, by "capturing" the same cellular system that the body's nervous system uses to increase heat production, Yoneshiro said.

"The most interesting thing about this study from a treatment point of view is the capsinoids," said Jan Nedergaard, a physiologist at Stockholm University in Sweden who wasn't involved in the study. Reduction of fat from cold exposure was expected, he said, but "as everybody realizes, that's a difficult thing to put into practice."

Capsinoids come from "sweet" chili peppers that don't taste hot, but produce some of the same physiological effects -- for example, producing sweat.


Luckily, the -ber months are here so you don't have to worry about the weather. Just add a bit of spice to your meals, and you may be well on your way to burning more calories.























Source: http://www.livescience.com/