From the Times of India
Tips to lower total cholesterol (bad cholesterol)
l Instead of simple carbohydrate (refined flour, sugar, sweets, pastries, pasta), choose complex carbohydrates (whole wheat, brown rice, oats, barley, wheat bread, beans, lentils, dried peas).
lDaily intake of nuts (almonds, hazelnuts, pistachios, and walnuts; 1/4th cup a day) helps in reducing cholesterol up to 7-10 per cent. l Increase intake of soluble fibres (oats, guar gum, psyllium seeds, wheat germ, sesame seeds, barley, eatable skin intact fruits and green leafy vegetables).
l Intake of plant sterol and stanol esters (corn, soy, wheat, fortified table spreads (Benecol), green beans, carrots, green leafy vegetables, citrus fruits, tomatoes, cucumber, grapes, cantaloupe, berries, etc) reduces cholesterol by 10 to 15 per cent.
lAvoid food sources of cholesterol like egg yolk, liver, kidney, brains, etc.
l Avoid trans fats (like pizza, pasta, fried, frozen and packaged food, etc).
Tips to increase high density Lipoprotein c h o l e s t e ro l (good cholesterol)
l Regular physical activity (45 min brisk walking daily). It is the best method to increase good cholesterol.
l Increase intake of Omega-3 fatty acids (fish, walnuts, soyabean, flax seeds).
l Replace saturated fats (margarine, coconut oil, butter, ghee, palm oil, whole milk) and trans fats (partially hydrogenated vegetable oil, vanaspati, dalda, cookies, doughnuts) with monounsaturated fats (olive oil, canola oil).
l Intake of 1.3 grams per day of plant sterol esters or 3.4 grams per day stanols (wheat germ, rice bran, pistachio nut, green beans, cucumber, carrot, green leafy vegetables, citrus fruits, tomatoes, grapes, cantaloupe, berries etc.) helps in increasing HDL-c.
l Consume more soluble fibres such as fruits, vegetables and oats that are highly beneficial in raising HDL levels. l Quit smoking and tobacco consumption. l Take alcohol in moderation. Wine is preferable.
(Dr Anoop Misra, director and head, department of diabetes and metabolic diseases, Fortis Hospitals, Delhi
Sunday, September 7, 2008
Tuesday, August 12, 2008
The magic of methi
From the Hindu
Fenugreek seeds have medicinal value and a unique flavour
Fenugreek, commonly known as methi seeds, gives a tangy flavour to the dishes it is used in. The fenugreek seeds help relieve sore throat, throat pain, tonsillitis, dyspnoea (breathlessness) and cough. They also relieve hyper acidity and burning sensation in the stomach. The action of fenugreek is significant because all cough medication causes irritation in the stomach, whereas fenugreek relieves cough without this undesirable side effect. A luke warm decoction of fenugreek seeds taken with honey helps settle a cough and increase urination.
The chemical composition of the seed shows it is rich in protein and amino acids. That is why fenugreek powder is an established remedy for dandruff. It also tones the hair, making it silky and shiny.
Fenugreek is mostly used in pickles. Dry roasting enhances its flavour and reduces its bitterness. In Indian cuisine, it is eaten as a vegetable prepared like spinach and sometimes used in the preparation of Indian breads.
In western countries, it is used as one of the main ingredients in curry powder or to flavour spiced vinegar. Fenugreek from Qasoor in Punjab is famous for its fragrance and is known as Qasoori methi (Kasoori Methi)
Fenugreek seeds have medicinal value and a unique flavour
Fenugreek, commonly known as methi seeds, gives a tangy flavour to the dishes it is used in. The fenugreek seeds help relieve sore throat, throat pain, tonsillitis, dyspnoea (breathlessness) and cough. They also relieve hyper acidity and burning sensation in the stomach. The action of fenugreek is significant because all cough medication causes irritation in the stomach, whereas fenugreek relieves cough without this undesirable side effect. A luke warm decoction of fenugreek seeds taken with honey helps settle a cough and increase urination.
The chemical composition of the seed shows it is rich in protein and amino acids. That is why fenugreek powder is an established remedy for dandruff. It also tones the hair, making it silky and shiny.
Fenugreek is mostly used in pickles. Dry roasting enhances its flavour and reduces its bitterness. In Indian cuisine, it is eaten as a vegetable prepared like spinach and sometimes used in the preparation of Indian breads.
In western countries, it is used as one of the main ingredients in curry powder or to flavour spiced vinegar. Fenugreek from Qasoor in Punjab is famous for its fragrance and is known as Qasoori methi (Kasoori Methi)
Monday, August 11, 2008
4 Simple Breakfast Rules for Shedding Pounds
From Real Age
1.Do it daily.
Your goal is to make it a daily, automatic habit. The reward? You can kiss late-day low blood sugar and sugary snack cravings goodbye --
2.Do it sooner rather than later.
For the best results, eat breakfast within an hour or so of waking up -- even if you’re not hungry. Morning-time low blood sugar produces a brain chemical designed to mask hunger pangs -- but can cause sugar cravings later in the day
3.Make it complex.
We’re talking complex carbohydrates here (whole-grain cereals, steel-cut oats, high-fiber fruits, etc.) The fiber keeps blood sugar on an even keel and helps you feel full longer.
4.Power it with protein.
Protein slows digestion, helps prevent spikes and dips in blood sugar, and can even give you a dose of depression-fighting tryptophan. DesMaisons recommends that you get a third of your daily protein at breakfast.
1.Do it daily.
Your goal is to make it a daily, automatic habit. The reward? You can kiss late-day low blood sugar and sugary snack cravings goodbye --
2.Do it sooner rather than later.
For the best results, eat breakfast within an hour or so of waking up -- even if you’re not hungry. Morning-time low blood sugar produces a brain chemical designed to mask hunger pangs -- but can cause sugar cravings later in the day
3.Make it complex.
We’re talking complex carbohydrates here (whole-grain cereals, steel-cut oats, high-fiber fruits, etc.) The fiber keeps blood sugar on an even keel and helps you feel full longer.
4.Power it with protein.
Protein slows digestion, helps prevent spikes and dips in blood sugar, and can even give you a dose of depression-fighting tryptophan. DesMaisons recommends that you get a third of your daily protein at breakfast.
Sunday, August 3, 2008
Seven Rules For Fitness
From the Times of India, Bangalore (August 03,2008)
1 EAT RIGHT |
Don’t go more than four hours without eating to prevent cravings. Keep your blood sugar up to make better food choices. Combining an apple with cheese or with 12 almonds will leave you satisfied longer
2 FEWER CALORIES TO LOSE |
A US dietitian uses the following formula to calculate the number of calories to be consumed daily to gradually lose weight while maintaining energy to exercise — Multiply your goal weight by 10. Add 20% of that number if you sit at a desk all day; 50% if moderately active; or 70% if you are moving all day. Add the number of calories burned during workouts. For example, running at a pace of 12 minutes/mile, if you weigh 160 pounds, burns 582 calories/hour. Reduce the total by 15%
3 KEEP TRACK |
Record what you eat and calculate the calories you consume. Make a list for your fridge of the 20 foods you eat often. Eat before you get too hungry
4 ELMO RULE |
The strategy of eating less more often (ELMO) does work. Studies have shown that those who follow ELMO lose more weight than those who do not.
5 EVEN OUT YOUR CALORIES |
Each meal should contain veggies and/or fruits, whole grains, and protein such as lean meats, low-fat dairy, fish or vegetable proteins. Break that habit of scraping your plate clean
6 WHERE DO YOU EAT |
Many calories can be consumed while standing at the kitchen counter, watching television or sitting in the car. They can add up quickly
7 GET MOVING |
Find an activity or sport that you enjoy doing at least five times a week. Don’t slack of
1 EAT RIGHT |
Don’t go more than four hours without eating to prevent cravings. Keep your blood sugar up to make better food choices. Combining an apple with cheese or with 12 almonds will leave you satisfied longer
2 FEWER CALORIES TO LOSE |
A US dietitian uses the following formula to calculate the number of calories to be consumed daily to gradually lose weight while maintaining energy to exercise — Multiply your goal weight by 10. Add 20% of that number if you sit at a desk all day; 50% if moderately active; or 70% if you are moving all day. Add the number of calories burned during workouts. For example, running at a pace of 12 minutes/mile, if you weigh 160 pounds, burns 582 calories/hour. Reduce the total by 15%
3 KEEP TRACK |
Record what you eat and calculate the calories you consume. Make a list for your fridge of the 20 foods you eat often. Eat before you get too hungry
4 ELMO RULE |
The strategy of eating less more often (ELMO) does work. Studies have shown that those who follow ELMO lose more weight than those who do not.
5 EVEN OUT YOUR CALORIES |
Each meal should contain veggies and/or fruits, whole grains, and protein such as lean meats, low-fat dairy, fish or vegetable proteins. Break that habit of scraping your plate clean
6 WHERE DO YOU EAT |
Many calories can be consumed while standing at the kitchen counter, watching television or sitting in the car. They can add up quickly
7 GET MOVING |
Find an activity or sport that you enjoy doing at least five times a week. Don’t slack of
Saturday, May 3, 2008
Want to lose weight? Believe in yourself
Want to lose weight? Believe in yourself
Article posted here
If you are what you eat, what you eat has a lot to do with how you think about yourself, for a study has revealed that weight loss is possible when one's self-belief is actually high.
Researchers at the Queensland University of Technology have carried out the study and found that self-efficacy has a strong influence on a woman's decision to do more exercise or eat more healthily.
"Self efficacy is our belief that we can produce the result we want to produce, so a person with high dietary self-efficacy believes they can eat healthily no matter what -- even when bored, upset, tired, on holiday or at a party."
"A person's level of self-efficacy determines how hard they try and how long they stick at things in the face of difficulties. People with high self-efficacy are motivated and optimistic -- when the going gets tough, they keep going."
"People with low self-efficacy avoid difficult tasks and when things get tough they are more likely to give up. We can improve our self-efficacy by developing skills, having role models and getting encouragement from others," the media quoted lead researcher Rhonda Anderson as saying.
In their study, the researchers surveyed more than 560 women aged between 51 and 66 on their exercise and diet habits and found that although women in their 50s were keen to make healthier diet and exercise changes, they had few effective strategies to draw upon.
"This is an age when women's weight tends to peak and almost two-thirds of the survey group were overweight or obese. We found being overweight or obese was a key influence on self-efficacy.
"Women who carried a lot of excess weight were more likely to have low self-efficacy and do not believe they could stick to an effective healthy exercise or diet programme. Also, education is a factor -- women with a tertiary education were likely to have self-efficacy for exercise," Anderson said.
She said that most of the women in her study, who had made an effort to exercise more, took up walking and those who had tried to eat more healthily, had cut down on fat.
"But going for a stroll and not having butter on your bread won't have you lose 30 kg. Women need specific education and support to be successful in improving their health and losing weight," she said.
Article posted here
If you are what you eat, what you eat has a lot to do with how you think about yourself, for a study has revealed that weight loss is possible when one's self-belief is actually high.
Researchers at the Queensland University of Technology have carried out the study and found that self-efficacy has a strong influence on a woman's decision to do more exercise or eat more healthily.
"Self efficacy is our belief that we can produce the result we want to produce, so a person with high dietary self-efficacy believes they can eat healthily no matter what -- even when bored, upset, tired, on holiday or at a party."
"A person's level of self-efficacy determines how hard they try and how long they stick at things in the face of difficulties. People with high self-efficacy are motivated and optimistic -- when the going gets tough, they keep going."
"People with low self-efficacy avoid difficult tasks and when things get tough they are more likely to give up. We can improve our self-efficacy by developing skills, having role models and getting encouragement from others," the media quoted lead researcher Rhonda Anderson as saying.
In their study, the researchers surveyed more than 560 women aged between 51 and 66 on their exercise and diet habits and found that although women in their 50s were keen to make healthier diet and exercise changes, they had few effective strategies to draw upon.
"This is an age when women's weight tends to peak and almost two-thirds of the survey group were overweight or obese. We found being overweight or obese was a key influence on self-efficacy.
"Women who carried a lot of excess weight were more likely to have low self-efficacy and do not believe they could stick to an effective healthy exercise or diet programme. Also, education is a factor -- women with a tertiary education were likely to have self-efficacy for exercise," Anderson said.
She said that most of the women in her study, who had made an effort to exercise more, took up walking and those who had tried to eat more healthily, had cut down on fat.
"But going for a stroll and not having butter on your bread won't have you lose 30 kg. Women need specific education and support to be successful in improving their health and losing weight," she said.
Subscribe to:
Posts (Atom)
