How to lose weight without dieting

Losing sleep over losing weight? Can't seem to stick to your diet plan?Let me tell you how to lose weight without dieting. To most of us, the term 'diet' conjures up images of starvation and hunger. But is this really necessary? Will starving yourself really help you achieve that ultimate weight loss target? Today we're breaking all the 'diet to lose weight' myths, and exploring the concept of 'enlightened eating'. Enlightened eating essentially involves focusing on long-term weight control and learning new eating habits which are devoid of deprivation and extremes. Sounds exciting? Read on!

1. Say yes to the veggies!
Research suggests that when offered with a variety of foods for a meal, we tend to eat more. Therefore, replace some high-fat dishes on your menu with more vegetables. Make two varieties of green veggies, instead of one, and you'll feel satisfied without sabotaging your weight loss programme.

2. Eat slowly!
Take a pause from your chaotic schedule and really eat your food. Chew your food slowly, and be conscious of every bite you eat. Wolfing down a meal makes you eat a lot more than when you eat slowly.

3. Pick whole grains over processed!
Brown rice, barley, oats, whole wheat must all be your friends. They will improve your lipid profile (lower bad cholesterol), consequently helping you in losing weight. Stay away from maida-based stuff, and pick whole grains, because they are much healthier.

4. Watch the alcohol!
Drinkers have lower odds of obesity than non-drinkers. But binge drinkers and those who consumed more than four drinks a day had considerably higher odds. Also, when you consume more than the recommended quantities of alcohol, you tend to indulge more in foods that are bad for you.

5. Focus on your target!
Do you have a pair of jeans that you would like to fit into? A little colourful sundress you dream of wearing one day? Hang it up in front of your eyes! Yes, believe us when we say- motivation is half the battle won. Every time you're struck by that sinister craving for indulging in those fries, picture the dress, and feel the steely resolve come back.

6. Home-cooked is good!
Carry a lunch box to work. Carry a fruit box to your evening picnic. Carry a few bread sticks and some low fat yoghurt to your road trip. Carrying healthy food can work wonders. Skip the cafeteria food. If cooking in the early morning rush seems like a daunting task, you could try preparing for it the night before. It is a little more work, but definitely worth it!

7. Go green tea!
Although unconfirmed, several studies do suggest that green tea can boost the body's capacity to burn more calories, possibly through the action of phytochemicals called catechins. Even if it isn't quite the wonder-beverage we'd like to believe it is, a healthy beverage that replaces something unhealthy like an ice-cream shake, or a creamy coffee is definitely worth a look-see.

8. Walk a mile!
Okay! We don't expect you to be a marathon walker, but studies have revealed that walking for twenty minutes a day (that's approximately a mile) can help you burn 100 calories more than usual! So, get off the bus one stop before your destination and walk the rest of the way. Take the stairs instead of the lift, and leave the car at home when you're going shopping to the mall next door.


9. Eat in a smaller plate!
If you pick a 10-inch plate instead of a 12-inch one, your mind will never notice that you've just shaved off about a hundred or two calories from your daily food intake. And doctors have found that most people didn't even notice the difference in amounts, but just instinctively ate less, and didn't even feel less full at the end of it.

10. Order smart at restaurants!
Eating in restaurants can add those calories like you never could at home. So, order smart. Maybe you could split the starters with a friend, or order the appetizer as the meal. Ask for the option of a half plate. Remember, you don't have to finish it all, leftovers can be packed too.

Maintain your weight and stay fit

Maintaining one's weight is just as tough as losing weight. Fortunately, there are ways to prevent your weight from fluctuating constantly.


A few simple points to keep in mind are:

1. Have breakfast: 
One should eat a proper breakfast before starting the day. Follow the old saying and eat a king size breakfast. It can have lots of oats, juices, milk. Make sure you avoid fried and oily food in the morning.

2. Eat slowly:
It is said that one should chew one's food about 30 times before taking the second bite. It helps in proper digestion. Digestion actually starts in the mouth, so the more you chew; the easier will the digestion process be.

3. Have meals in break:
Rather than having three huge meals a day, have small meals consisting of healthy fruits and vegetable dishes. Eat at least six small meals in a day.

4. Wash it down with water:
Drink at least one glass of water at intervals of half an hour. One should consume three to four liters every day to keep the body cool.

5. Exercise:
One need not necessarily join the gym. Even simple exercises like walking, running, jumping, skipping can help you maintain your weight. Make sure you do at least one physical activity for 30 minutes daily.

6. Late meals are a no-no:
Avoid having your dinner late in the night, since the number of activities you perform is less. Have light meals during the night.

7. No binging:
If one does feel hungry, they should avoid eating fast food and snacks like chips, oily food, pastries etc.


Such simple tips can help you to enjoy life to the fullest and fittest.

Healthy ways to get your daily fiber

Fibre is an important part of your diet. It can help keep your digestion regular, control your cholesterol, decrease risk of heart disease, reduces chances of developing type 2 diabetes, and even prevents certain types of cancer.

How much do you need?
In general, adult men up to age 50 should aim to consume at least 38 grams of dietary fiber each day; for women up to age 50, it's at least 25 grams of fiber daily. After age 50, fiber needs decrease slightly.

Unfortunately most people don't meet these recommendations. In fact, on average, people consume only 14 grams of fiber per day.

Your individual daily fiber intake goal is really based on your calorie consumption. It is recommended that you get 14 grams of fiber for every 1,000 calories you eat. So, for example, if you eat 2,500 calories a day diet, you should be getting about 35 grams of fiber a day.

Tips for boosting your fiber intake:

Have vegetable-based meals. "Add vegetables to sandwiches, pizza, and pasta." When you're filling up your plate, first load half with non-starchy vegetables, then one-fourth with starch, such as breads, potatoes, or starchy vegetables such as corn, peas, and squash, and the last one-fourth with lean protein, like fish, skinless poultry, and lean meats. Choose whole-wheat flour products. Whole grains consist of three layers: the outer bran, the middle endosperm, and the inner germ. Refined grains like white flour, on the other hand, are stripped of the fiber - rich bran and germ layers, leaving only the starchy endosperm. When you choose brown rice instead of white rice and whole-grain breads and crackers instead of white or processed ones, you are boosting the amount of fiber in your diet. To determine if a packaged food is whole-grain, look for the word "whole," as in whole wheat, on the ingredient list, which means that all of the grain layers are still intact.

Skip the juice. Fruit juice doesn't contain as much fiber as whole fruits. Your best bet is to choose fruits that contain edible seeds, such as kiwi, blueberries, raspberries, and figs.

Eat more beans. It is recommended that you incorporate more fiber-rich beans into your diet by eating bean-based soups, adding black beans or peas to your salad, or stirring kidney beans into your chilli. It is best to eat fresh or frozen beans, but if you eat the canned variety, look for labels that say "no salt added" or rinse them before you eat them, since canned beans tend to be higher in sodium.

Snack on high-fiber foods. Turn to high-fiber foods anytime you reach for a snack. Snacking on baby carrots, celery, and sliced cucumbers dipped in humus; microwaved frozen edamame (soy beans); or dried fruit mixed with fat-free popcorn, nuts, and seeds.

Keep the skins on. Eating potatoes with the skin is a great way to increase your fiber intake.

When you first begin incorporating more fiber into your diet, it is not uncommon to experience abdominal cramping, bloating, and gas. You can help prevent this discomfort by making these changes gradually and increasing the amount of liquids you drink along with your fiber intake.

Before long, your body will adjust to the change, and you will be reaping all of the health benefits of a high-fiber diet.

A cup of tea improves brain power

A new study has suggested that drinking tea not only improves brain power, but also reduces tiredness and increases alertness, thereby improving the performance.


For the study, the researchers looked at the effect of key chemicals found in tea on the mental performance of 45 young volunteers. The effects of these ingredients, an amino acid called L-theanine – which is also found in green tea – and caffeine at levels typically found in a cup of tea, were compared with a dummy treatment.


The active ingredients significantly improved accuracy across a number of switching tasks for those who drank the tea after 20 and 70 minutes, compared with the placebo.The tea drinkers' alertness was also heightened, the study found.Tea was also found to reduced tiredness among the volunteers, who were aged under 40.

Carrots make u more attractive

Those who eat fruit and vegetables such as carrots and plums are considered more attractive, say scientists.

Their research has shown that men and women whose skin has a yellow glow are thought to be particularly attractive and healthy – and yellow pigments called carotenoids, found in certain fruit and vegetables play a key role in giving the skin that hue and just two months of increased consumption could produce visible results. It could also lead to new strategies for encouraging the young to eat more fruit and vegetables.

Tips to boost your energy levels!

Almost everyday we observe people complaining about feeling tired. Most of these complains arise post lunch where people feel physically and emotionally zapped.

Unfortunately, leading a hectic life has become a natural part of life, thus, many people cannot afford to be tired. The challenge, therefore, is to maintain health and vitality, which can only be done by preserving the energy we have and be sure that it isn't squandered by situations and behaviors that will ultimately present a challenge to our functionality. Though we are conditioned to expect such vitality to decline with age, there is much you can do to slow that decline by preserving your vital energy reserves.

Ways to increase energy levels

Bananas and watermelon
These revive energy as fast as sugary sweets do. In fact, ripe bananas rate almost as high as table sugar on the energy-upping index. However, unlike sugar, fresh fruit gives you a stamina boost plus the nutritional benefits of fiber, vitamins and minerals. An added bonus is that there's no food quite as portable as a banana. Since watermelon can be a bit messy to eat at your desk, cut some into chunks the night before and stash in a plastic container. (Dates, mangoes, papaya and pineapple also rank high on the energy-revving scale.)

Carrots and potatoes
Just like sugary snacks and soft drinks, carrots and potatoes can up your blood sugar to an all-time high. Unlike junk food, they provide a host of important nutrients (such as vitamins A and C, frolic acid and potassium) along with that energy blast. Keep a bag of baby carrots in your desk drawer and you'll be less likely to make an afternoon trip to the vending machine.

Cornflakes and shredded wheat
Even without adding sugar, wholesome cereals such as muesli, corn flakes, instant oatmeal, puffed rice top the list of breakfast foods that provide quick energy. This morning meal tends to be digested slowly, which means that blood sugar levels stay stable.

Water
If you're not drinking at least 10 to 15 cups of water a day, especially in warm weather or if you work out regularly, you're setting yourself up for dehydration. Don't wait until you feel thirsty because at that point, your body is already suffering. Make a habit of setting a full glass of water on your desk all day long. Drinking nimbu paani is a healthy way to replenish nutrients that are lost after a workout.

Managing your energy budget
When you take the time to consciously rest, relax, meditate and eat well, you are preserving what vital energy you already have and are also taking the opportunity to cultivate more. This is of paramount importance to your quality of life, level of immunity and your physical and mental stamina. It is recommended you meditate at least 20 to 25 minutes daily. Make sure that you sleep for at least seven hours everyday. Try and squeeze in a quick a 15 to 20 minute power nap during the day to help you fight fatigue and low energy. One should also try and stretch for 10 minutes twice a day. When we stretch, we're actually contracting and relaxing our muscles, thus preventing any kind of muscle stiffness. This practice will allow blood to flow freely throughout the body thus giving us energy in minutes. Gently stretch your toes, legs, arms, shoulders, and neck. Make sure you do not have any medical conditions that can cause fatigue. These include low thyroid function, low hemoglobin levels, and a range of other ailments, which can be determined by blood tests. Go for a complete body check- up at least once in two years.

An apple a day keeps cholesterol away

An apple a day can really keep the doctor away by reducing bad cholesterol levels in women.

Apples are truly a miracle fruit that convey benefits beyond fiber content.

Animal studies have shown that apple pectin and polyphenols in apple improve lipid metabolism and lower the production of pro-inflammatory molecules.

According to a study randomly assigned 160 women ages 45-65 to one of  two dietary intervention groups:
            -one received dried apples daily (75g/day for 1 year)
            -and the othergroup ate dried prunes every day for a year.
Blood samples were taken at 3, 6 and 12-months.

The results were surprising which stated that incredible changes in the apple-eating women happened by 6 months - they experienced a 23 per cent decrease in LDL cholesterol.
The daily apple consumption also led to a lowering of lipid hydroperoxide levels and C-reactive protein in those women.
Unexpectedly the apple consumption reduced bad cholesterol while increasing HDL cholesterol or good cholesterol by about 4 per cent.
Yet another advantage is that the extra 240 calories per day consumed from the dried apple did not lead to weight gain in the women; in fact, they lost on average 3.3 lbs.
Reducing body weight is an added benefit to daily apple intake.
Part of the reason for the weight loss could be the fruit's pectin, which is known to have a satiety effect.

Nutrition for young women

Women in their twenties need to take special care of their overall health.there are some ways on how to do so - Having a proper healthy diet and exercising is one of the best ways you can take care of yourself and those who depend on you. This is especially true for women because they have unique nutritional needs, whether they are in their teens, pregnant or going through menopause. Young women in their 20's, who are usually working for long hours, sometimes erratic work shifts, often have to meet tight deadlines and face considerable stress. And to top it off, factors like eating out frequently, consuming junk food or hardly eating anything and lack of exercise add to poor health. Managing a boyfriend, friends and preparing to get married cause additional stress for working women. This takes a toll on their physical as well as mental health and so this subject has become an increasing concern for health experts in the city and they share their advice on the matter.

Women who have more than two alcoholic drinks a day are more prone to the risk of Osteoporosis. Also, they need to cut down on their daily caffeine intake. Therefore, they need to avoid more than two cups of coffee and avoid drinking fizzy colas regularly. It is clinically said - "In her 20's, a woman needs extra calcium to build bone, especially if she's physically active. She should also include soy, believed to protect against Cancer and heart disease, in her diet. Studies show that the bone mass index peaks in early adulthood and then declines. This calls for the importance of calcium. Since the muscles are more active, there is a need for higher calories and protein along with vitamins. Also, adequate fluid intake is necessary to balance the acid-base balance in the body."

She says that the thumb-rule for getting all the nutrients in the body, in the correct manner is to:

- Aim for variety in food -eat plenty of fresh fruits and vegetables.
      - Eat small meals every few hours.
      - Never starve yourself.
      - Drink plenty of water throughout the day.

Sporting gorgeous hair is every woman's wish. Nutrition is equally important for having healthy hair. As far as hair is concerned,it is said that Deficiency of vitamin A and B can cause undernourishment of hair-follicle cells. For this, the ideal option is the recommended dose of 25 to 50 mg a day, of thiamine, riboflavin, niacin and pantothenic acid. Riboflavin is another name for vitamin B2.

Drinking lots of milk cuts heart disease

Drinking three glasses of milk per day decreases the risk of cardiovascular disease by 18 per cent, says researchers. It is found that Milk and dairy are the most nutritious and healthy foods available and loaded with naturally occurring nutrients, such as calcium, potassium and protein, to name a few. It's about going back to the basics; maintaining a healthy lifestyle doesn't have to be a scientific equation.

An Israeli study published in the American Journal of Clinical Nutrition showed that a higher dairy calcium intake is related to greater diet-induced weight loss.


So drink milk to cut heart diseases and also to lose weight!

whole orange is better

The popular stocking stuffer is known for its vitamin C and blood-protecting antioxidants. There's something about an orange that's better than taking a vitamin C capsule. We think it's the particular mixture of antioxidants in an orange that makes it so good for you.

It is found that every time we eat carbs and fat, we increase the amount of free radicals in our blood. Over time, that increases our chance for hardened arteries and heart disease. But eating fruit protects us from that effect for a few hours after every meal. 

It is noted that supplement companies often mix high concentrations of extracts from blueberry and blackberry and orange and throw them all together and hope it's good. The researchers identified several combinations of antioxidants that were the most synergistic - the compounds hesperidin and naringenin, in particular, appeared to contribute the most punch in the combinations.

Cereal with milk best way to start the day

A new study has revealed that the healthiest breakfast choice is cereal with milk.

According to the research, breakfast is the key to a healthy lifestyle determining the quality of your whole day's nutrition.

And the best way to start the morning is with a simple bowl of cereal, as it makes people less likely to turn to fatty, sugary food through the rest of the day.

The study, by nutritionist Sigrid Gibson, and published in the BNF Nutrition Bulletin, revealed that cereal is a good source of calcium and numerous other key nutrients, such as fiber, protein and carbohydrate.

The research team analyzed 12,068 food records from the National Diet and Nutrition Survey, which interviewed Britons aged from 19 to 64.

The results showed that one in five adults ate no solid food for breakfast, one third chose cereals and 45 per cent enjoyed a non-cereal breakfast. The most popular item was tea or coffee, taken on 84 per cent of breakfast occasions.

Milk was consumed with 82 per cent of breakfasts, followed by cereal (39 per cent), bread (33 per cent) and fruit (14 per cent).

Women were less likely than men to choose bread, sausage, bacon or eggs and more likely to have fruit instead.

The study found that eating breakfast was associated with a lower fat and higher carbohydrate intake over 24 hours compared with skipping breakfast.

But this was mainly attributable to cereal-based breakfasts as non-cereal meals were associated with a higher intake of saturated fatty acid and lower protein intakes.

"This provides yet more evidence of the importance of eating breakfast and shows the value of making wise choices," the Daily Express quoted Newcastle University's nutrition professor Chris Seal, a member of The Breakfast Panel which commissioned the study, as saying.

"People who eat breakfast cereal generally eat less fat, saturated fat and sugar than those who do not and have better intakes of protein and important micro-nutrients, such as iron, vitamins and calcium."

Foods to beat breast cancer

We spoke to experts and listed some super foods that can help prevent breast cancer.

Eat enough vegetables: Most fresh vegetables are packed with cancer fighting abilities so the best way to go about it is to have the right mix of all. Also you must know that best absorption of their nutrients take place when they are cooked in olive oil. Spinach and kale are highly beneficial in fighting most diseases. Other veggies such as broccoli, carrots, beetroot, tomatoes and pumpkin are rich in carotenoid that is believed to have anti-cancer properties.

Choose your fruit carefully: Be cautious of high calorie fruits. Instead look for dark colored fruits as they are better for your diet. Have more red grapes, berries, peaches, raisins over bananas or apples. Having a fruit with your daily breakfast will help you effectively absorb the rich nutrients of the fruit, instead of piling up the calories.

Get grainy: Whole grains contain fiber that helps manage weight and lowers blood estrogen levels, reducing the risk of breast cancer.

Limit dairy products: Milk, cheese and yoghurt should be limited because they can increase calorie intake without contributing much to cancer protection. So you could consider replacing your normal dairy milk with soya milk. Eggs could be good too for your daily intake.

Last but not the least, you should know that olive oil is a magic ingredient. Extra virgin olive oil is considered the best option for cooking. You could even consider tossing your salad in olive oil.

A-Z of weight loss

A
Avoid alcohol: You booze, you lose! Alcohol increases your levels of the hormone leptin, which in turn makes you crave sweets. Don’t want to be branded a teetotaler? Order a glass of Sauvignon Blanc – 119 cal’s per 5 ounces.

B
Breakfast: A good breakfast with fiber and protein will keep you full till lunchtime and help you avoid bingeing. Opt for multi-grain cereal, low fat curd or fruits to kick-start your metabolism.

C
Cholesterol: Prolonged stress leads to high levels of Cholesterol which makes you crave junk foods. Solution: deal with long-standing stressors. As for short-lived ones, treat yourself to an oil massage.

D
Density: Go for grub with an energy density of two or less. To calculate this, simply divide the calories by the weight in grams (per serving). Stay at it and watch the pounds melt faster.

E
Eat at regular intervals: Go no longer than five hours between meals. Several small meals through the day lead to a better metabolism and greater control over binges.

F
Fructose: Ditch the artificially sweetened juices and sodas and get your fructose from natural sources such as fruits. Because natural fructose is kinder to your waistline.

G
Gum: Chewing on gum helps cleanse the mouth of bacteria, satisfies a sweet-tooth and reduces your urge to eat. The next time you feel the urge to reach for a biscuit packet, try a piece of sugarless gum instead for a zero-calorie treat.

H
Heart-healthy foods: Overweight people face a greater risk of heart disease. So, switch to olive and vegetable oils. Fill up on omega rich foods like walnuts and fatty fish. Choose non-fat dairy products and lean cuts of mutton and skinless poultry.

I
Insulin: The amount of insulin you secrete may dictate your diet. High insulin secretors shed more weight on a low-carb diet and less on a low fat/high carb diet. Got a jelly belly? You secrete excess insulin and could benefit from fewer carbs.

J
Journal: Write down everything you eat and you could cut your intake by 1,000 calories a day. Food journaling may seem boring but goes a long way in making you aware of what you eat and thereby helps you shed pounds.

K
Ketosis: Ketosis refers to the point where your body runs low on carbs and burns fat for fuel. Therefore, ketosis jump-starts a diet. Restrict carbs and lose more initially. Later, allow yourself wholegrain cereals and roti, in moderation.

L
Low blood sugar: This is often the reason for between-meal cravings especially for sweet. When it strikes, reach for naturally sweet foods such as fruits and accompany it with a little low-fat dahi for a healthy dose of protein.

6 tips to kick start weight loss

Now we can help you stick to that New Year's resolution of losing weight if you just follow these six tips.

1. Keep moving each day: all it takes to see a weight-loss benefit is 30 to 60 minutes of aerobic activity daily.
You don't need to be athletic. Just brisk walking or dancing to your favourite music or using an aerobic exercise machine like a stationary bike or treadmill is all you need to do – just try to do it each day. 
You can break it into 10- or 15-minute sessions throughout the day to get the weight-loss benefit,

2. Keep a food journal: By spending a little extra time to write down everything you eat and drink, you'll be able to see where extra calories sneak in.
There are lots of good online tools that can help estimate the calorie content of common foods and track your weight loss progress over time.

3. Set realistic goals: For long-term success, aim for a slow, steady weight loss of about 1 to 2 pounds a week. No one wants to lose weight only to gain it all back – and often more – a few months later.

4. Set specific goals: set several smaller but more specific goals, such as eating five servings of vegetables per day, taking a 15-minute walk at lunch each day or drinking six glasses of water per day.
Adding healthy behaviors to your routine is often easier than telling yourself 'don't do this' or 'don't eat that.

5. Don't let one slip-up derail your efforts: Don't throw your entire routine out the window after one bad day. Instead, try to identify the specific barriers that got in your way and think through strategies to avoid such challenges in the future.

6. Practice yoga: regular yoga practice and weight maintenance and weight loss are related, according to several studies.
It is found that regular yoga practice is associated with the prevention of middle-age spread in normal-weight people and the promotion of weight loss in those who are overweight.
A follow-up study published in 2009 found that regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to be obese.
These findings fit with our hypothesis that yoga increases mindfulness in eating and leads to less weight gain over time, independent of the physical activity aspect of yoga practice.

Mindful eating is a skill that augments the usual approaches to weight loss, such as dieting, counting calories and limiting portion sizes. Adding yoga practice to a standard weight-loss program may make it more effective

Why using oregano is good

Oregano belongs to the mint family of plants. Besides culinary purposes, oregano can also be used for its medicinal properties.

Here are some of its varied benefits...

- Oregano leaves are a good source of manganese, iron and Vitamin A. Regularly eating these fresh leaves can help boost the immune system.

- Thymol and carvacol compounds present in oregano are beneficial in aiding digestion and treating stomach upsets. Drink a glass of water with two to three drops of oregano oil for relief.

- Oregano is known to relieve menstrual cramps. Chew a few leaves thrice a day to seek relief.

- Severe cold and lung congestion can be treated using oregano oil. Add a few drops of this oil to a glass of water and drink for about three to five days.

- Oregano oil contains antibacterial and antiviral properties, and is useful for treating skin infections.

Eggs for breakfast cut calorie intake

Eating eggs for breakfast everyday can reduce hunger and decreases calorie consumption at lunch and throughout the day, according to a new study.

The study found that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they ate a carbohydrate-rich bagel breakfast of equal calories.

The study supports previous research which revealed that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 per cent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.

There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal. On examining two typical American breakfasts, and the participants' self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay.

Starting the day with a high-quality protein breakfast like eggs is a great tool to promote long-lasting fullness and reduced calorie consumption. For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg's protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg.

How veggies protect against cancer

A new research has shown how vegetables such as broccoli and cabbage help reverse or prevent cancers and other aging-related diseases.

"Your mother always told you to eat your vegetables" and she was right, But now we better understand why she was right — compounds in many of these foods suppress gene aberrations that over time cause fatal diseases.

Epigenetics is the study of the changes in human gene expressions with time, changes that can cause cancer and Alzheimer's, among other diseases. In recent years, epigenetics research worldwide, have identified specific food compounds that inhibit negative epigenetic effects. 

Those foods include soybeans, cauliflower, broccoli and cabbage. Green tea, fava beans, kale, grapes and the spice turmeric round out the diet.

"The epigenetics diet can be adopted easily, because the concentrations of the compounds needed for a positive effect are readily achievable" 

"Compounds in the epigenetics diet foods can, at the very least, help us lead healthier lives and help our bodies prevent potentially debilitating diseases like breast cancer and Alzheimer's"

5 Foods every woman must eat

Leafy vegetables
It is not possible to meet your nutritional needs without having leafy vegetables in your diet. Spinach, legumes, asparagus, lettuce, fenugreek leaves, broccoli are available in abundance and are huge sources of fibre, Vitamin C and K, folic acid. It is also a vision protector and provides four essential minerals, i.e. calcium, magnesium, iron and potassium. Try to have it daily in your diet and darker the better.

Whole grains
Whole grains have up to 96 per cent more fibre and essential nutrients and vitamins than refined grains. Advises diet expert Honey Shah, "I advise my clients to have whole wheat bread, whole wheat pasta, and brown rice as they are high in essential nutrients and do not contribute to weight gain. You can start your day with whole wheat cereal or a whole wheat bread toast."

Nuts
Make nuts an essential ingredient in your diet. Sprinkle it on salads or breakfast cereals or stir them into yoghurt because they are an excellent source of protein, magnesium and B & E vitamins. They are useful in fighting heart disease and cancer. Nuts are high in fat calories, but their fat is the heart-healthy kind. You can also eat them as an evening snack. But make sure you don't overdo them. About a quarter cup or about 15-20 almonds, cashews, walnuts are good enough a week.

Yoghurt
Low fat or plain yoghurt is a great source of vitamins, protein and calcium. It also has healthy bacteria which can fight diseases. "Three to four cups a week is good enough for your diet. But make sure you don't add sugar to it. Instead choose plain yoghurt and add fruits or berries to it," suggests dietician Pinky.

Berries
Ever wondered why most of the diet fibre products have berries in them? Reason being berries are high in fill-you-up fibre and also helps curb weight. Berries have more protective plant antioxidants than almost any other food. These antioxidants not only lower your disease risks, but also help prevent memory loss. You can have a bowl full of them thrice a week. It could be fresh or frozen, benefits stay!

Don't go for coffee with fast food

Avoid coffee during a fast food meal because it could have dangerous repercussions for your wellbeing as it causes a spike in blood sugar levels.

"A healthy person's blood sugar levels shoot up after eating a high-fat meal, but that spike doubles after having both a fatty meal and caffeinated coffee - jumping to levels similar to those of people at risk of diabetes," says Marie-Soleil Beaudoin from University of Guelph.

"The results tell us that saturated fat interferes with the body's ability to clear sugars from the blood and, when combined with caffeinated coffee, the impact can be even worse," said Beaudoin, doctoral student who conducted the study, reports the Journal of Nutrition.

"Having sugar remain in our blood for long periods is unhealthy because it can take a toll on our body's organs," adds Beaudoin, who conducted the study with Guelph professors Lindsay Robinson and Terry Graham, according to a University of Guelph statement.

The study is the first to examine the effects of saturated fat and caffeinated coffee on blood sugar levels using a novel fat cocktail which contains only lipids.

This specially designed beverage allows researchers to accurately mimic what happens to the body when we ingest fat.

For the study, healthy men drank about one gram of the fat beverage for every kilogram of body weight for their first meal. Six hours later, they were given a second meal consisting of a sugar drink.

Typically when we ingest sugar, the body produces insulin, which takes the sugar out of the blood and distributes it to our muscles, said Beaudoin.

But the researchers found that the fatty meal affected the body's ability to clear the sugar out of the blood. The subjects' blood sugar levels were 32 per cent higher than they were when the men had not ingested the fat cocktail.

Bread may actually be good for you

Nutritionists have declared that bread, far from being something to avoid, is actually beneficial for your health.

It comes with vital nutrients, vitamins and minerals, especially if you choose wholegrain varieties with added nuts, seeds or dried fruits.

But even white sliced bread has some nutritional value, as it's a great source of calcium (essential if you've cut out that other modern dietary bogey, dairy).

Meanwhile, a new American diet book, "The Carb Lover's Diet", insists that bread, far from being fattening, actually helps to burn calories, the Daily Mail reports.

It says, wholegrain bread is rich in 'resistant starch', a type of carbohydrate that leaves you feeling fuller for longer because it's hard to digest.

"Studies show that resistant starch can help to curb cravings, control blood sugar levels and boost metabolism," say authors Ellen Kunes and Frances Largeman-Roth.

As it has only 80-100 calories a slice, bread can be a positive aid to weight loss rather than a diet-buster, as long as you don't slather it with prawn mayo.

What's more, although it has been fashionable in recent years to claim to be allergic to wheat, the number of people genuinely affected remains very small, between one-two percent of the population, according to Allergy UK.

And sufferers' symptoms go well beyond a bit of temporary bloating - they may get headaches, nausea, aches and pains or hay-fever-like symptoms.

If you do feel a little bloated after eating bread, nutritionists say that's probably related to the effects of eating fibre and is good for you.