06/27/2017

eat cereal lose weight Egg Fresh vegetables, fruits protein boosts power, strength and energy

By Live Dr - Sat Apr 11, 5:45 pm

 

 

Egg protein boosts power, strength and energy

The presence of high-quality protein in eggs boosts muscle strength, provides a source of sustained energy and promotes satiety.
Egg protein boosts power, strength and energy
High-quality protein is an important nutrient for active individuals at all life stages. Additional research suggests that some Americans are not consuming enough of the stuff to achieve and maintain optimal health.A grocery cart of eggs, fruits and vegetables is shown at JJ&F Market in Palo Alto, Calif. , Wednesday, Aug. 20, 2008. Food inflation is here to stay, or at least for a while. That's because retail prices for cereal, eggs, cheese and meat generally lag those set in international futures markets by several months or longer.
 
The review analyses more than 25 protein studies and concludes that the all-natural, high-quality protein in eggs contributes to strength, power and energy.
 
For instance, the protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy “crash” as levels drop.
 
Eggs are a nutrient-rich source of high-quality protein and provide several B vitamins required for the production of energy in the body, such as thiamin, riboflavin, folate, B12 and B6.
 
Dietary protein intake directly influences muscle mass, strength and function in people of all ages. One egg provides more than six grams of high-quality protein (13 percent of the daily value), which can help individuals build and preserve muscle mass, and help older adults prevent muscle loss.
 
Eggs are also rich in leucine, an essential amino acid that contributes to the muscle’s ability to use energy and aids in post-exercise muscle recovery.
 
The high-quality protein in eggs provides all of the essential amino acids our bodies need to build and maintain muscle mass. In fact, the quality of egg protein is so high that scientists frequently use eggs as the standard for evaluating the protein quality of other foods.
 
“While many Americans may be getting enough protein, they need to focus on consuming sources of higher-quality protein. Our review of the science suggests that eggs are an ideal protein choice, plus, they are very affordable,” said Donald K. Layman, co-author of the research review and professor emeritus at the University of Illinois.
 
A 2008 study showed that eating two eggs for breakfast helped overweight dieters lose 65 percent more weight and feel more energetic than those who ate a bagel breakfast of equal calories and volume.
 
Another recent study found that when individuals ate high-quality protein foods for breakfast, including eggs, they had a greater sense of fullness throughout the day compared to when they ate more protein at lunch or dinner.
 
For more information on the nutritional benefits of eggs visit Egg Nutrition Center at . Visit the American Egg Board at for egg recipes and preparation tips.
 
The research review was published recently in Nutrition Today.
Source: Indo-Asian News Service

 

Fresh vegetables, fruits help keep diabetes at bay for men

Just eating a serving of leafy vegetables or three servings of fruit daily cuts down risk of developing -Type-II diabetes, according to the latest research.
Fresh vegetables, fruits help keep diabetes at bay for men
However, the research team found that one serving of fruit juice a day increased the risk of Type II diabetes among women. Researchers were drawn from Tulane School of Public Health and Tropical Medicine and Harvard School of Public Health.
 
Tulane epidemiologist Lydia Bazzano said: “Based on the results of our study, people who have risk factors for diabetes may find it helpful to fill up on leafy greens like lettuce, kale and spinach and whole fruits, like apples, bananas, oranges and watermelon rather than drink fruit juices, which deliver a big sugar load in a liquid form that gets absorbed rapidly.”
 
Bazzano and her team analysed 18 years worth of diet and health data from 71,346 nurses who participated in the Nurses’ Health Study from 1984 to 2002, said a Tulane release.
 
Besides emphasising the importance of eating whole fruits and green leafy vegetables to prevent diabetes, the team also recommended replacing refined grains and white potatoes with whole fruit or green leafy vegetable servings. White flours and potatoes have been associated with an increased risk of diabetes.
 
The study was published online in Diabetes Care.
Source: Indo-Asian News Service

How is it that we can’t seem to think that something nutritious and healthy could in fact be tasty and enjoyable? Ever since I started to eat healthy food I have discovered new tastes, new flavours and new favourites. I do it almost daily. When I stopped looking at meat as the main ingredient of a meal I found a hundred new ways to prepare a good meal. I did not exclude meat completely, only the kinds that contain saturated fat. I continued to eat chicken, turkey and fish. (Chicken has its fat in the skin, so you can cut it off.) I eat vegetarian dishes at least three days a week, and the veg food has become my favourite food. Why? Because it tastes so good and the food is so easy to vary. I can’t think of a life without it anymore. It would be a poor life. This food is a treasury and it has given me energy and strength that I did not have before.

The benefits are plenty. You will feel spry and lively again. You will lose weight. You will strengthen your immune system and stay well longer. You will lower your blood pressure. I could go on.

I am a notorious tea drinker, and I loved all kinds of black teas. The taste of green tea didn’t appeal to me, I found it bitter. But I discovered several kinds of green tea that I have learned to enjoy and I now drink it every day. It’s actually become “my cup of tea”.

 

 

This is what I would suggest that you do if you want to improve your eating habits:

 

? Reduce the fat, especially the saturated fat, which is mostly found in meat and dairy products. Exchange the butter and margarine with extra-virgin olive oil. Avoid oils with high percentage of saturated and polyunsaturated fat. Use oils which contain mostly monounsaturated fat. Using the right kinds of fat (with moderation) is more important than reducing the fat in general. Instead of milk you may want to drink yogurt (containing live cultures) which is better for the stomach.
? Eat fish at least twice a week. If you don’t like fish, make sure you get enough of the omega-3 fatty acids. One way to do this is by eating flax seed.
? Eat lots of fresh fruits, vegetables, beans, cereals and whole grain.
? Make the vegetables the main part of the meal. Rice, pasta, potatoes or couscous and beans are priority number two. Eat fish, chicken or a small slice of meat with it if you like, but it is not necessary. You will feel better if you exclude the meat and spare yourself the saturated fat.
? Eat soy products regularly (e.g. tofu, tempeh, and miso, or vegetarian beefs made of soy beans). There have been discussions about soy and its health risks, but the benefits seem to be greater than these supposed risks.
? Drink water with every meal and in between meals. You can’t get enough of water.
? Use fresh ginger (the root) and garlic in your cooking. Goes well with nearly everything.
? Use fresh and dried herbs in all cooking.
? Reduce the coffee. Preferably switch to green tea. If you drink black tea, replace it partly or completely with green tea.
? Reduce the sugar. Don’t use artificial sweeteners. They are not healthier. There is no evidence to suggest that using artificial sweeteners would help you lose weight. Pure sugar is OK (raw sugar is slightly better than white), just use it with moderation. Read package labels for information about sweeteners and other additives.
? Take some vitamin and mineral supplement every day.
? Sweets should be consumed with moderation. Only a few small sweets in the weekend. Dark chocolate is good (but still with moderation because of the sugar). Nuts can be an alternative to sweets (still with moderation).
? Alcohol should be used with moderation if at all. A glass of wine on Saturday evening does no harm if you are not oversensitive.
? Choose ecologically or organically grown products whenever possible.
? Try a day of fasting from time to time to rinse your system. Drink only fruit juices, water and green tea that day.

This plan will lead to a healthier and more fulfilling lifestyle. It will make you lose weight without having to be hungry. Take one step at a time. A small change can make a big difference. You will be rewarded if you are determined to really try.

When you follow the advice above you will not need much meat. Protein can be added through beans, soy and seeds for instance. If you exclude the dairy products or some of them, make sure you get enough calcium through for instance calcium fortified soy milk and orange juice, and through green vegetables. If you exclude meat completely, be sure to get enough vitamin B12 from fortified soy milks or cereals or by taking a supplement.

Of course, you can have that little special treat now and then. The idea is to enjoy and have fun! If you feel like a prisoner you will not enjoy your new habits. But remember, if special treats come too often, they are not special treats anymore.

 

Ingela Berger started her own Internet business www.lifestyleplans.com”> Lifestyle Plans in 2003 out of a desire to inspire and encourage others to make reality of their dreams of a personal, healthy and fulfilling lifestyle. Ingela has studied theatre directing, history of art, and leadership psychology. After some years working with art exhibitions and the theatre she is now back at school to become a health and lifestyle consultant.

Two bowls of cereal a day can help lose weight

Tried everything, from long walks to Atkins diet, but still not able to squeeze into your college pants? Well, take heart, for it has been claimed that eating two bowls of cereal a day could help obese people lose weight.
According to a new study carried out by experts at Oxford Brookes University, which consisted of 41 people, suggested that people who eat cereal for two out of their three daily meals could lose more than 4lb in six weeks.
 
To reach the conclusion, the research team asked volunteers to eat only cereal for breakfast and lunch but allowed them to have whatever they wanted for dinner.
 
They found that those who combined different varieties of cereal lost most weight but many of those who stuck to one type also weighed less by the end.
 
The study published by the British Nutrition Foundation found that two thirds of those who ate a single cereal and 78 per cent of those who opted for a combination had lost weight by the end of the period.
 
While those on a combined diet lost an average of 4.4lb, those who stuck to their favourite brand lost only 1.3lb.
 
“The results of this study are very interesting and further evidence of the benefits of breakfast cereal as part of a weight-management programme,” the Telegraph quoted Lynne Garton, a nutritionist, as telling the Daily Express.
 
“Breakfast cereals are easy to incorporate into the diet and can contain substantial amounts of fibre, iron, folic acid and zinc as well as being low in fat,’ the expert added.
 
Source: ANI

3 Comments

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