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.

Go for your fitness goal

It is very common to start an exercise plan, and then give it up midway due to boredom, lack of time, pressing work deadlines or just sheer laziness.

Tendencies that lead to the abandonment of a healthy lifestyle cause not only weight gain, but also lead to depression, frustration and an acute sense of inadequacy. But adhering to a few simple steps can always help one to maintain an exercise plan or fitness regimen.

Researches have shown that people who exercise first thing in the morning are more likely to adhere to their fitness and diet plans. So it will help to start early to increase motivation levels Exercising with a buddy is also known to help maintain accountability, besides making it harder to shirk that extra set of crunches. If exercise gets boring, it helps to keep oneself distracted with music, television or a magazine.

A zingy playlist of cardio-music is a must. Try mixing up the regimen. Alternate between jogging, aerobics, dance, sports and yoga to make exercising fun. At all times, be realistic and set smaller goals. Set a small target at the start of every week — little successes can play a big role in sustaining motivation levels.

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!