Weight Loss using Acorn Squash

Weight Loss using Acorn Squash

There are different species of Cucurbita pepo and one of them is the acorn squash. By its name, this squash features an acorn-like shape with longitudinal ridges. They are generally dark green in color, as others are yellow, and come with yellow-orange flesh. Acorn squash is a popular ingredient in stew or soup. They are also good when baked especially with some mixture of meat or vegetable at the center and finished with melted cheese.

The delicious taste of acorn squash also tells something about the health facts it brings.

Acorn squash is an excellent source of antioxidants that include vitamins A and C. Antioxidants, in general, help protect the cells from harmful free radicals which could later result to some serious condition. Vitamin A promotes healthy eyesight and skin. It ensures proper growth of bone and teeth. On the other hand, the natural antioxidant that is vitamin C is responsible for the body’s resistance against infectious agents. One cup serving of acorn squash contains 37% of its recommended daily value.

Apart from said vitamins, this vegetable has adequate supply of B vitamins, which include Thiamin, Pantothenic Acid, Folates, and Pyridoxine. Although they have their own functions, vitamin B complex is generally tasked for the metabolism of carbohydrates, fat, and protein.

In terms of minerals, acorn squash is gifted with good quantity of potassium, magnesium, and manganese. The common knowledge we have with potassium is its function to maintain fluid balance in the body. But aside from that, potassium is also involved in muscle contraction and nerve transmission.

Magnesium, meanwhile, finds great importance in the breakdown of macronutrients turning them into energy for the body to utilize. It is also significant to release insulin, which is necessary to control blood sugar level.

Manganese is part of several enzymes systems such as metabolism of energy and blood sugar regulation. It assists in wound healing for the production of collagen and cartilage required.

Acorn squash is low in calorie content. A one cup serving of it yields only 115 calories- 107 calories from carbohydrates, 6 calories from protein, and 2 calories from fat. This proves to show how acorn squash can give much energy for the body. Consuming acorn squash will make you feel full faster as it contains 9g or 36% of the recommended daily value of fiber.[wp_ad_camp_1]

The Amazing Health Benefits of Acorn Squas

Immune System Booster

Acorn squash is known to be an excellent source of Vitamin C which plays vital role in the entirety of human health. Vitamin C regulates the white blood cell proliferation to establish the body’s defense against bacteria and pathogens accumulation. Pathogens and bacteria in the body can lead to infection and irregularities that trigger various disease and illnesses. This means that if you eat a lot of acorn squash, the likelihood of you getting sick is very minimal. The body will be protected from infection-related sickness such as flu, cough, cold, and others more. In addition, Vitamin C also significantly contributes to the condition of the skin, teeth, tissues in the muscle, as well as in various body organs. Consuming healthy foods that are great sources of Vitamin C, such as acorn squash, will promote the body’s overall optimal condition[wp_ad_camp_5]

Good for the Eyes

Acorn squash contains the two most needed mineral to improve eye health and they are Vitamin A and beta-carotene. Vitamin A and beta-carotene effectively work together for the maintenance and protection of vision. Intake of this vegetable has the ability to eliminate free radicals and oxidative stress in the eyes. This means that age-related eye disorders are paved away. If you eat a lot of this vegetable, you will not have to worry with having problems with your vision and eye health. This will reduce risks of blindness, cataracts, macular degeneration, and impairment of vision.[wp_ad_camp_3]

Nourishes the Skin

As mentioned, acorn squash is concentrated with Vitamins A and C which have good effects to the skin. Vitamin A is essential to the protection and health of the skin. It serves as an antioxidant that eliminates the possibilities of skin problems like wrinkling, blemishes, scars, etc. This compound also fights the effects of ageing in the skin. Furthermore, acorn squash’s Vitamin C keeps the skin healthy on a cellular level. Sufficient Vitamin C levels in the body have glowing and nourishing effects on the skin because it assure that skin cells are maintained and further repaired when needed. If you want to have a youthful, glowing, and healthy skin from the inside, increased intake of this vegetable have effective and visible results. Remember that it is not enough to have a beautiful skin because a beautiful but unhealthy skin will not last. It is important to keep the skin healthy from the inside so that it would naturally reflect on what meets the eye.[wp_ad_camp_2]

Supports Digestion

Acorn squash is also a great source of fiber.  In fact, if you eat a single serving of this vegetable, almost 40% of the daily fiber requirement of the body is met. Fiber plays an important role in the digestive process. It assures proper breakdown of food intake plus boosts the nutrient-absorption ability of the body. It also serves as a bulking agent to achieve normal and regular bowel movement discouraging digestive problems like diarrhea, constipation, bloating, indigestion, and various gastrointestinal issues. This explains why acorn squash consumption is told to support weight loss. If you have been experiencing digestive issues, consumption of acorn squash is of great help.

Regulates Blood Pressure

Acorn squash’s abundance in potassium greatly contributes in keeping blood pressure in track. Potassium is known as a vasodilator that has relaxing and calming effects in the arteries and blood vessels. This eliminates stress in the pumping of blood from and to the heart thus keeping the pressure of the blood low. It is important to keep blood pressure normal because high blood pressure affects the stability of the heart. In addition, potassium is also very helpful in maintaining normal fluid levels in the tissues and cells thus strengthening metabolism and proper functioning of the body’s cells and enzymes. This vegetable has magnesium content which also supports in keeping blood pressure normal. Magnesium and potassium are both very effective in achieving the ideal blood pressure so make sure to regularly consume acorn squash for such matter.[wp_ad_camp_4]

 

Weight Loss using Ginger Tea Drastically

Weight Loss using Ginger Tea Drastically

Ginger Tea And Weight Loss – The Research Findings:

Ginger tea is a popular and natural remedy for a wide variety of digestive disorders, including upset tummy, vomiting, and gastritis. It is also an established remedy for cold and cough. However, during the recent past, it grabbed the attention of weight loss enthusiasts. A research conducted at Maastricht University, Netherlands found that this herb contains a type of caffeine that helps lose weight.[wp_ad_camp_5]

Nicknamed as the ‘edible amphetamine’, ginger tea enhances thermogenesis and curbs the hunger pangs. Keeping hunger under control is quintessential when it comes to losing weight. And, this has been proven by a set of researchers who conducted research at the Institute for Human Nutrition, Columbia University.[wp_ad_camp_3]

Yet, another study published by Japanese researcher L.K. Han substantiates the above mentioned property of ginger. His study, conducted on rats, was published in ‘the Journal of the Pharmaceutical Society of Japan’ in 2008. While there are countless laboratory studies that show the positive influence of ginger and ginger tea for weight loss, studies on humans are yet to be conducted and established.[wp_ad_camp_4]

Tired of trying different diets to lose weight? Are you stuck at the same weight, no matter how much you push yourself? Then, you need to fuel your weight loss with ginger. This humble root does more than just adding flavor to your food – it is a natural weight loss agent prescribed in Ayurveda and Chinese medicine. By incorporating ginger into your diet and following a healthy lifestyle, you can shed flab quickly. Ginger also helps to protect from nausea, pain, hypertension, arthritis, heart disease, and diabetes. In this article, we will discuss how ginger aids weight loss, how to use ginger for weight loss, ginger tea recipes for weight loss, and much more. So, start using ginger today, and look fabulous in no time. Let’s begin![wp_ad_camp_1]

How To Use Ginger For Weight Loss?

  • Add 1 teaspoon of ginger juice to your morning detox water to aid bowel movement.
  • Grate a 1-inch ginger root and add it to your breakfast smoothie to give it an extra zing.
  • Add ½ teaspoon of finely chopped ginger to your Spanish omelet for breakfast.
  • Add crushed ginger to green or black tea and consume it 20 minutes before you have your meals to suppress your appetite.
  • Add 1 tablespoon of grated ginger or ginger paste to roasted chicken or turkey to give it an earthy, Asian flavor.
  • Add ginger to your curry to give it a nice aroma and taste.
  • You can add ginger to cakes, muffins, oatmeal cookies, and biscuits.
  • Add ginger to your salad dressing to make it flavorful and exciting.
  • You can chew a small piece of raw ginger.
  • Add ginger to soups or stir-fries to help enhance the flavor.

It is best to consume raw ginger or ginger tea for best results. Here’s how you can prepare ginger tea.

Prepared from the fresh roots of ginger, this tea perks your metabolism levels. A negative calorie herb, you can use ginger to flavor your food or just prepare a cup of tea. Ginger tea alone cannot do wonders in weight loss, but it can be used along with a sensible diet and proper exercise to help you lose weight.[wp_ad_camp_2]

Protein shakes for huge Weight Loss

Protein shakes for huge Weight Loss

25 pound weight loss difference over 5 years with one MRP a day

In one study conducted over a 5-year period, overweight subjects who consumed a meal replacement shake lost about 10 pounds compared to others who gained 15 over the same time period, resulting in a 25 pound difference in weight between them. The value of a meal replacement may be the structure of having a prepared meal, which can reduce the temptation to eat the wrong foods.[wp_ad_camp_1]

Manufacturers of protein shakes may claim that their products help decrease body fat or promote weight loss, but protein shakes aren’t a magic bullet for weight loss.

Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. But eventually you will need to start eating solid food again, which may cause excess weight to return if you don’t choose wisely. And if you rely too heavily on protein shakes to replace regular meals, you’ll miss out on the nutritional benefits of whole foods.[wp_ad_camp_2]

Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you’re not exercising.

The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. As long as you’re eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn’t necessary.

Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine.

Drink two whey shakes a day and lose 5 pounds of fat

A clinical trial published in the Journal of Nutritiontracked the body weight of 90 overweight men and women during 23 weeks of drinking two shakes a day. No other instructions on what to eat were given. They drank either whey protein (28g of protein each), soy protein (28g of protein each) or carb shakes. Each shake contained about 200 calories. They drank them around breakfast and dinner. The whey group lost 4 pounds of body weight and 5 pounds of fat mass, as well as reduced their waist circumference and fasting hunger hormone (ghrelin) levels. The soy group lost 2 pounds of body weight and 2.4 pounds of body fat. The carbohydrate control group showed minimal changes.[wp_ad_camp_3]

Drink two MRPs a day and lose 6 pounds of fat

In a study of 38 overweight and sedentary male and female adults published in Nutrition and Metabolism, researchers looked at the effects of a meal replacement powder (MRP) totaling 300 calories per serving (40g protein from whey, casein and milk protein isolate, 25g carbohydrate, 6g fiber, and vitamins and minerals). Subjects drank this MRP once daily for 2 weeks, then twice daily for 8 more weeks. They also exercised 3 times per week and were compared to an exercise-only group and a control group who did not participate in an exercise plan. [wp_ad_camp_4]

After 10 weeks, the MRP-exercise group experienced an average of 6 pounds of fat loss and a 2-pound increase in lean body mass. The exercise-only group lost 2.4 pounds of fat and gained 1.8 pounds of lean body mass. The control group experienced minimal changes.

Of the three groups, only the MRP-exercise group experienced a 12% reduction in cholesterol and 13.3% reduction in LDL (“bad” cholesterol). Also, the time to exhaustion during a standardized treadmill test improved by 21.2% in the MRP-exercise group compared to a 9.8% increase in the exercise-only group and a 1.4% in the control group. For reference, during the last 8 weeks of the study, each day the MRP-exercise group consumed 131g of protein, 190g of carbohydrates, 63g of fat and an average of 1,854 calories.[wp_ad_camp_5]

Weight Loss using Carrot juice

Weight Loss using Carrot juice

 

Considered to be one of the most popular root vegetables all across the globe, carrot is undoubtedly a powerfood. Whether it is eaten raw or cooked, this sweet vegetable is an integral part of every kitchen. But did you know that having carrot juice on a daily basis can prove to be more advantageous than having one or two carrots a day?

The simple fact that carrot juice is derived from a minimum of three to four carrots makes it even more healthy. Flip through any diet plan, and you will definitely come across carrot juice. This juice is packed with nutrients and other essential minerals like manganese, potassium, vitamin K, and many more.[wp_ad_camp_1]

With winters coming in, it’s time for this season’s favourite fruits and vegetables to take over our platters, and honestly we can’t wait for it. One such vegetable we have our hearts set on is the juicy, crunchy, desi carrots! Did someone say Gajar Ka Halwa! Very soon, vegetable stores and supermarkets are going to be filled with carrots, and we are here to give you 7 reasons why you must load your grocery bag with these delicious tubers next time you go veggie-shopping. “Carrots are good source of beta carotene which is a natural pigment that is used by the body to make Vitamin A and it has good amount of fibre”, said Bangalore based nutritionist Dr. Sheela Manglani speaking about the high nutritive profile of carrots.  “Raw carrots daily address the problem of constipation. Carrots  also help maintain healthy cholesterol and prevent heart diseases. Being rich in potassium they help bring down cholesterol and water retention,”  says, Health Practitioner and Macrobiotic Nutritionist Shilpa Arora. Juice them, boil them or add them to your sabzis and chaats, but don’t make the blunder of missing out on this storehouse of nutrients this winter![wp_ad_camp_2]

What more can be said about the versatility of the crunchy and ever so delightful carrots? From the decadent ‘gajar ka halwa‘ to a nutritious carrot salad, carrots can steal the show in any avatar. A storehouse of vital minerals and antioxidants, there are plenty of reasons why you should add carrots to your diet today. They are rich in beta-carotene, a compound that helps stimulation of vitamin A. Carrots are also good for heart health, due to their cholesterol fighting abilities. According to the book ‘Healing Foods’, “carrots also aid digestion, help weight control, contain silicon, which benefits skin and nails, and promote eye health due to their beta-carotene, lycopene and lutein content.”  One of the reasons why nutritionist and fitness enthusiasts often ask you to include more carrot to your diet is because of its weight loss abilities. While it is best to have carrots raw, juicing carrots is also a good bet for effective weight loss. [wp_ad_camp_5]

How Does Carrot Juice Promote Weight Loss

High fibre: If you are on a weight loss diet, your diet must include foods that are high on fibre, and carrots with both soluble and insoluble fibres perfectly fit the bill. Fibre takes the longest to digest and thus promotes a feeling of fullness and prevents you from bingeing on other fattening foods.
Good for digestion: The significant amount of dietary fiber in carrots plays an important role in maintaining good digestive health. A good digestion is crucial for metabolism, which further helps weight loss[wp_ad_camp_4]

How to Make Carrot Juice For Weight Loss:

1. Wash and chop the carrots.
2. Add the chopped carrots to the blender.
3. Add a small amount of filtered water.
4. Blend it well. If you think the consistency of juice is too thick for your liking add more water.
5. Now place a nut milk bag in your desired cup/container and pour the blended juice.[wp_ad_camp_3]

Weight loss using Brussels Sprouts

Weight loss using Brussels Sprouts

Selection and Storage

Fresh brussels sprouts shine in fall and winter. Look for a pronounced green color and tight, compact, firm heads. The fewer the yellowed, wilted, or loose leaves the better. You’re better off choosing smaller heads; they’re more tender and flavorful. Pick ones of similar size so they cook evenly. Stored in the refrigerator in the cardboard container they came in or kept in a plastic bag, loosely closed, they’ll last a week or two.[wp_ad_camp_4]

Preparation and Serving Tips

Dunk sprouts in ice water to debug them. Then rinse them under running water. Pull off loose or wilted leaves; trim the stem ends a little. Cut an “X” in the bottoms, so the insides cook at the same rate as the leaves. Steaming is your best bet. The sprouts will stay intact, odor will be minimized, and you’ll preserve more nutrients than you would if you boiled them. As with broccoli and cabbage, the odor becomes most pronounced when overcooked. Brussels sprouts also lose valuable vitamin C when overcooked. So don’t be afraid to leave your sprouts a bit on the crisp side. As soon as you can barely prick them with a fork they’re done — about 7 to 14 minutes, depending on size. Brussels sprouts are delicious served with just a squeeze of lemon. For more flavor, try a mustard sauce.

It’s true that brussels sprouts may not be one of the most popular vegetables around. But they merit our attention. Their membership of the cruciferous vegetable family makes them cancer-fighting veggies. Give these little cabbages more of a chance because they really are among the healthiest vegetables and foods we can eat.

The health benefits of Brussels sprouts are so impressive that you’d think this hearty cruciferous vegetable shows up near the top of every ‘superfood list’. Research shows that Brussels sprouts contain more glucosinolates than any other common crucifer, more vitamin C than oranges, and almost twice as much vitamin K as red cabbage! However, for some reason, this unsung superfood has not managed to get the attention it deserves from health food enthusiasts.[wp_ad_camp_2]

Weight Loss Benefits of Brussels Sprouts

Did you know that eating Brussels sprouts on a regular basis as part of a balanced diet may also help you lose weight? Brussels sprouts are very low in calories (one ounce of cooked and drained Brussels sprouts weigh in at about 10 calories), and they contain only trace amounts of fat.

In addition, the large amounts of vitamin C Brussels sprouts may improve your body’s ability to burn fat during moderate physical exercise. A study conducted by a team of scientists from Arizona State University reported that the study participants who had low blood concentrations of vitamin C burned 25% less fat during a 60-minute walk on a treadmill, compared with those who showed adequate blood levels of vitamin C.

The potential weight loss benefits of vitamin C may be linked to its ability to facilitate the synthesis of carnitine, a compound that has been shown to boost cells’ fat burning capabilities.[wp_ad_camp_1]

No one knows the origin of brussels sprouts, though it’s logical to assume they originated in Belgium. Like nearly all vegetables, brussels sprouts are naturally low in fat and calories. But unlike most vegetables, brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete — it doesn’t provide the full spectrum of essential amino acids — it can be made complete with whole grains. This means you can skip a higher-calorie source of protein, like high-fat meat, and occasionally rely on a meal of brussels sprouts and grains.[wp_ad_camp_5]

Brussels sprouts are loaded with vitamin A, folacin, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brussels sprouts are one of those foods that will fill you up, without filling you out, always a plus for weight loss.

Health Benefits

Brussels sprouts are very high in fiber, and they belong to the disease-fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage — fellow cruciferous vegetables — brussels sprouts may protect against cancer with their indole, a phytochemical. They are also particularly rich in vitamin C, another anticancer agent.[wp_ad_camp_3]

 

Weight Loss using Orange

Weight Loss using Orange

 

Oranges are chock-full of nutrients, the most prominent one is vitamin C, which is great for skin. Oranges are also great for the immune system, keep blood sugar levels and blood pressure in check and also may help control cholesterol. While the benefits of the fruit maybe well known, not many people know the benefits of the peels of the fruit. Did you know that orange rind may help you lose weight?[wp_ad_camp_1]

Including oranges in your diet can potentially help you lose weight, but it’s incorrect to think that eating this citrus fruit automatically causes your fat to begin melting off your body. Eating oranges doesn’t directly burn fat because oranges contain calories. However, oranges have a relatively low number of calories, making them a healthy choice when weight loss is your goal.[wp_ad_camp_4]

Calories and Fat Burning

To burn fat, your calorie expenditure must exceed your intake. When you eat an orange, it increases your daily caloric intake, albeit not hugely. A 5-ounce navel orange has 69 calories. The relatively low number of calories in an orange, however, make it a better choice than many other types of food if you wish to burn fat.

Fiber Helps Weight Control

A significant weight-loss benefit of oranges is the fruit’s dietary fiber content. A 5-ounce navel orange contains 3.1 grams of total dietary fiber. Among a long list of health benefits, including improved digestive health and lower cholesterol, fiber helps fill you up. If you choose to eat an orange before a meal, the fiber content of the fruit might fill you enough that you eat a smaller meal, or you can eat an orange after your meal instead of higher-calorie dessert.[wp_ad_camp_3]

Low-Calorie Snack Choice

A single orange is lower in calories than a variety of other potential snacks. A 1-ounce serving of plain, salted potato chips, for example, contains 154 calories, which is more than double the calories in an orange. Chips are also low in fiber, which means you might not feel as full after eating them.[wp_ad_camp_5]

Oranges in Your Diet

No specific number of oranges in your diet automatically causes you to lose weight, but ensuring your diet is loaded with fruits such as oranges and vegetables is a healthy choice. Instead of suggesting a specific number of daily servings of fruits and vegetables, ChooseMyPlate.gov recommends covering half your plate with fruits and vegetables at mealtime. Opt for fresh oranges over orange juice to get the fiber benefits of the fruit.[wp_ad_camp_2]

Bright and citrusy, oranges are juicy fruits we all love to binge on. The fruit that is available from November through January as well as in the summer months of March to May, is enjoyed around the world in numerous ways. The versatility of oranges is evident from the fact that you can eat it in a range of ways, from consuming it raw or juicing it, to including it in cakes, cupcakes, pastries, salads, mousses, etc. Whether you love to toss them in along with some greens, or down a glass of fresh juice at breakfast in the morning, oranges are simply delicious. But, that’s not the only reasons they are one of the most favoured fruits around the globe.

 

Weight loss using Raw Garlic and Honey

Weight loss using Raw Garlic and Honey

 

In fact, raw garlic with water is a common home remedy for a number of health problems like hypertension, high blood pressure and high cholesterol levels. This is because of the many beneficial minerals and bioactive compounds present in this pale and pungent flavour enhancing vegetable.

If you are someone who is in ‘detox mode,’ then garlic and honey is going to be a godsend for you. This is because this unusual tonic can help detoxify your body completely. But, perhaps its biggest health benefit is in aiding weight loss by stimulating appetite and boosting digestion. As health experts often say, a good digestive system is key to a quicker weight loss, honey and garlic are the ideal companions for your weight loss journey.[wp_ad_camp_3]

Raw garlic has a better nutritive profile than cooked garlic, making the former a better weight loss agent. Similarly, consuming raw honey early in the morning may help metabolise fat better. Honey is fat-free and cholesterol-free and also helps in curbing hunger pangs. It is also a source of energy, helping you sail through all your morning tasks with ease.[wp_ad_camp_5]

How To Consume Raw Garlic And Honey For Weight Loss

You can prepare the combination of honey and raw garlic and store it in a jar for daily consumption. All you need is some clean and fresh garlic cloves that are peeled, some raw or organic honey and a glass jar. Toss the peeled garlic cloves in the jar and pour the honey over them, till they’re fully covered in it. Shut the lid of the jar tightly and shake it to let the honey coat the garlics completely. Let the concoction sit for some time to allow the garlic nutrients seep out into the honey and vice versa. You can pick out one garlic clove daily, crush it with a spoon or a knife and eat it on an empty stomach to achieve quicker weight loss.[wp_ad_camp_2]

Raw honey is the most original sweet liquid you will find.  It is collected fresh after being produced by honeybees with the nectar they sip from flower blossoms. It is unheated, unpasteurised and unprocessed. This is not too difficult to understand as the word ‘raw’ clearly indicates being ‘uncooked’. This home remedy is good for your skin as well. This is because garlic is a natural blood purifier, which also has anti-bacterial properties. So, stop worrying about your weight and start losing it with this amazing healing combination.[wp_ad_camp_1]

Losing weight isn’t very easy, but even small healthy habits can go a long way in making your weight loss journey a little bit quick and easy. There are some dietary practices that can help you get results faster like drinking warm water in the morning as well as before meals, or snacking healthy, etc. If you’re someone who wants to lose weight, then you would probably be familiar with these little tricks and home remedies for weight loss. However, there’s another lesser known home remedy for weight loss, which not many weight watchers are aware of – eating garlic seeped in honey on an empty stomach. A combination of honey and garlic might not seem very appetising, but it is very beneficial, when it comes to weight loss and improving your overall well-being. Consumption of raw garlic first thing in the morning is often recommended for improving digestion and detoxifying the body.[wp_ad_camp_4]

 

 

Weight Loss using Oats

Weight Loss using Oats

 

To make your oats even better for weight loss, stir in an egg white or two as the oats cook; then add your favorite toppings. The egg whites won’t significantly affect the flavor of your oatmeal, but they’ll add beneficial protein. That’s key for shedding pounds, according to the Harvard School of Public Health — it makes your burn more calories during digestion, and it also keeps you full after your meal, which may help you eat less.[wp_ad_camp_3

Oats are a healthy diet staple for many good reasons — they’re affordable, endlessly customizable and packed with nutrients like healthy carbs and fiber. They’re also a great option when you’re trying to lose weight, so you should incorporate them into your weight-loss diet at least a few times a week. How you serve your oats can have a big impact on their weight-loss benefits, though; stick to flavorings that add nutritional value and promote fat loss, and avoid sugary or fatty toppings that add lots of calories.[wp_ad_camp_1]

Avoid Sugary Instant Oats

Regardless of which texture of oats you choose — from chewy steel-cut oats to creamier instant oats — buy plain oats without added flavorings. Packaged flavored oatmeal often comes loaded with sugar, which adds calories without boosting the oats’ nutritional value. For example, one packet of a commercially available maple and brown sugar-flavored oatmeal has 158 calories and 13 grams of sugar, while a one-third cup serving of plain rolled oats — enough to make roughly a half-cup of cooked oatmeal — has just 102 calories and less than a gram of sugar.[wp_ad_camp_2]

Switching from a serving of flavored oatmeal to plain oats every morning saves you more than 20,000 calories over the course of a year — enough to lose more than 5 pounds without making any other changes to your diet

Eat Oats With Fiber-Rich Toppings

Instead of flavoring your oatmeal with sugar, top your oats with healthy mix-ins that help you lose weight. One key nutrient for weight loss is fiber, according to research performed at the University of Massachusetts Medical School. Fiber helps keep you full, so you’re less likely to overeat, and simply adding more fiber to your diet is one of the simplest ways to shed pounds, according to UMass. Boost your oats’ fiber content by adding a handful of berries — raspberries, blackberries, blueberries or strawberries — for only 25 to 40 calories per half-cup.[wp_ad_camp_4]

Avoid Fatty and Sugary Add-ins

While you might be tempted to sweeten your oats with “healthy” sugars like maple syrup, honey or agave, these sweeteners all count as added sugar and offer little nutritional value. Instead, add sweetness with a spoonful of sugar-free applesauce or banana puree. Or mix a drop of stevia — a natural, calorie-free sweetener — into your oats.[wp_ad_camp_5]

You also want to avoid fatty toppings to promote weight loss. Peanut butter, for example, offers some nutritional benefits, but it’s also packed with fat and has 188 calories per 2-tablespoon serving, so you could potentially add hundreds of calories to your breakfast if you don’t watch your portion size. And making your oatmeal with whole milk could thwart your weight loss efforts, too — one cup has 149 calories and 8 grams of fat. Make your oats with water instead to keep your calorie intake low.

Ways to Serve Oats to Lose Weight

One of the benefits of oatmeal for weight loss is its adaptability — you can mix and match toppings, textures and cooking techniques to get a different-tasting bowl each time, so you’re less likely to get bored with your diet and quit. Try baking a mixture of steel-cut oats, unsweetened almond milk, banana puree and cinnamon for rich-but-healthy “banana bread” oatmeal. You can bake a big batch on the weekends, then separate it into smaller servings to eat throughout the week. Experiment with different spices to add more flavor — a dash of cardamom perfectly complements fresh chopped cherries, while a touch of cayenne pepper can work well in cacao-flavored oats.

Weight Loss using Arabic Formula Dates & Gahwa

Weight Loss using Arabic Formula Dates & Gahwa

The relation between coffee consumption and CVD has been extensively. Although many previous studies found no significant association between coffee and CHD (Kawachi et al., 1994; Willett et al., 1996), more recent results have been inconsistent. Case-control studies found a positive association between coffee consumption and risk of CHD (Tavani et al., 2001; Hammer et al., 2003), prospective cohort studies reported a lower risk among individuals with higher coffee consumption (Woodward and Tunstall-Pedoe, 1999; Kleemola et al., 2000). However, it has been reported that, boiled coffee enhances the serum cholesterol levels (Little et al., 1966; Bjelke, 1974). Scandinavian boiled coffee and Arabian coffee are prepared by boiling roasted ground coffee beans found to raise serum cholesterol levels in humans and in experimental animals (Zock et al., 1990; Urgert et al., 1995; Al-Kanhal et al., 1994). Dusseldorp et al. (1991) reported that, coffee boiling caused an increased extraction of hyphercholesterolemic lipid factor from coffee, which powerfully raises the serum cholesterol level.

The increase intake of gahwa (Arabian coffee) with dates along with a high cholesterol diet in Saudi population as well as increased incidence of CHD (Lewis and Russel, 1985; Al-Shoshan, 1992) has raised a concern about the effects of the Saudi diet on CHD risk. The present study has designed to evaluate the effect of dates, gahwa and their combination on lipid metabolism in hypercholesterolemic hamsters.[wp_ad_camp_5]

MATERIALS AND METHODS

This study has undertaken in College of Applied Medical Sciences, King Saud University, Riyadh, Saudi Arabia during 2006.

Animals: Thirty-six male golden Syrian hamsters of same age weighing 60-70 g were received from Experimental Animal Care Center, College of Pharmacy, King Saud University, Riyadh, Saudi Arabia. All the animals were maintained under controlled condition of temperature (24±1°C), humidity (50-55%) and light (12 h light/dark) and were provided with chow and water ad lib. The animals were kept for one week in similar conditions as incubation period and were divided in six groups by taking 6 hamsters in each group. The groups are as follows: 1) Control (chow, manufactured by Grain Silos and Flour Mills Organization, Riyadh, Saudi Arabia), 2) Dates-diet (50% date pulp with chow w/w), 3) Dates-diet with gahwa (drinking water was replaced with gahwa), 4) Cholesterol-diet (1% cholesterol in chow w/w), 5) Date + cholesterol (1% cholesterol in dates-diet) and 6) Date + gahwa + cholesterol (1% cholesterol in dates-diet and gahwa replaced with drinking water).[wp_ad_camp_2]

Diets: Dates-diet: Khalas (a variety of date) date pulp was mixed with hamster chow power (1:1, w/w), made into pellets and air-dried.

Cholesterol-diet: One percent (w/w) cholesterol (BDH Chemicals, Poole, England) was mixed with hamster chow power, made into pellets and air-dried.

Gahwa: The gahwa was prepared by boiling 30 g of medium roasted grounded Arabian coffee (obtained from local market) in 1 L of water for 20 min, 5 g of grounded cardamom (Elettaria cardamomum Maton) was added to boiling coffee and continue for 5 more min. The gahwa was decanted to remove the sediments and used after cooled.

All the above dietary preparations were made every week and stored in refrigerator except gahwa. The treatments were continued for 13 weeks.

Biochemical analysis: At the end of the experimental period, animals were fasted for overnight and were anesthetized with ether. The blood samples were collected via cardiac puncture in EDTA containing tubes. The liver, heart and kidneys were excised and the blood was removed by rinsing in chilled normal saline. The tissues were pressed with blotting papers to remove water and weighed. The blood samples were centrifuged at 3000 rpm for 10 min and the plasma samples were stored at -20°C until analysis.

Plasma lipids including total cholesterol, triglycerides, LDL and HDL were estimated by using enzymatic kits (BioMerieus, France) on spectrophotometer (LKB Ultraspec II, Biochrom). The total lipids in tissues were extracted by the method of Folch et al. (1957) using a chloroform and methanol mixture at the ratio of 2:1 (v/v). The lipid fraction was dissolved in saline, total cholesterol and triglycerides were estimated by using enzymatic-kit (Spinreact, San Antonio).[wp_ad_camp_1]

Abstract

The aim of present study to evaluate the effect of dates, gahwa and their combination on lipid metabolism in hypercholesterolemic hamsters. The increase intake of dates and gahwa (Arabian coffee) along with a high cholesterol diet in Saudi population as well as increased incidence of cardiovascular disease (CVD) has raised a concern about the effects of the Saudi diet on CVD risk. Golden Syrian hamsters were divided into six groups (six animals in each) as follows: 1) control (chow), 2) Dates-diet (50% date pulp with chow), 3) Dates-diet + gahwa (replaced with drinking water), 4) cholesterol-diet (1% cholesterol in chow), 5) dates-diet + 1% cholesterol, 6) Dates-diet + gahwa + 1% cholesterol. All the above dietary preparations were made every week and supplemented for 13 consecutive weeks. Plasma lipid profile including total cholesterol, triglycerides (TC), Low Density Lipoprotein (LDL), High Density Lipoprotein (HDL) were estimated. Total cholesterol and TC were estimated in liver, heart and kidney tissues. The high cholesterol-diet caused significant increase in body and organs (liver and kidney) weights as compared to controls. Dates-diet, significantly reduced the body and liver weight that increased by the high cholesterol-diet. Plasma lipids were significantly elevated by high cholesterol-diet supplementation and this increase was significantly decreased by the dates-diet. However, hepatic TC levels further increased when dates were combined with high cholesterol-diet supplementation. Gahwa intake either with dates alone or with high cholesterol-diet was not induced any significant changes in lipid parameters. In conclusion, the dates lowering effects on body weights and plasma lipid profile shows its beneficial affects against atherosclerosis development in humans. Further investigations required for find out its potential constituents that affecting the CVD risk.[wp_ad_camp_3]

INTRODUCTION

Cardiovascular disease is a leading cause of global mortality, accounting for 17 million deaths annually (Smith et al., 2004); atherosclerosis, in particular, is the main contributor for the pathogenesis of myocardial infarction. Dietary cholesterol in excess promotes coronary plaque formation, which increases the susceptibility to myocardial ischemia and aggravates ischemic heart disease (Schwartz et al., 2001; Yaoita et al., 2005). Elevated levels of plasma LDL and triglycerides, accompanied by reduced HDL levels, is often associated with an increased risk of coronary heart disease (CHD) (Fki et al., 2005; Smith et al., 2004). Atherosclerosis represents a state of heightened oxidative stress, characterized by lipid and protein oxidation (Stocker and Keaney, 2004). Several studies indicate that LDL oxidation in an early event of process. Indeed, oxLDL is cytotoxic to a variety of vascular cells (Morel et al., 1983), induces the synthesis of monocyte chemotatic protein-1 (Rajavashisth et al., 1990), recruits inflammatory cells (Navab et al., 1991) and stimulate the production of autoantibodies (Salonen et al., 1992).

The date palms (Phoenix dactylifera L.,) have been cultivated in the Middle East over at least 6000 years ago (Copley et al., 2001). Dates fruits have always played an important role in the economic and social lives of the people of these regions and they considered dates are a staple carbohydrate food (Al-Shahib and Marshall, 2003). They are also used in the production of local foods, beverages and spirits. Folk medicinal practices dates are considered as tonic and aphrodisiac. Recently, Al-Qarawi et al. (2005) reported its beneficial affect on experimentally induced gastric ulcers in rats. A first study, reported that date fruits has anti-tumor activity (Ishurd and Kennedy, 2005). It has proofed for antioxidant and anti-mutagenic properties (Vayalil, 2002; Mansouri et al., 2005). Dry date fruits are used in Indian traditional medicine after child birth as immunostimulants (Puri et al., 2000). Furthermore, Al-Shahib and Marshall, (2003) concluded that, in many ways, dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits.[wp_ad_camp_4]

Weight loss using Kiwi fruit

Weight loss using Kiwi fruit

Kiwifruit is also a very good source of dietary fiber. Diets that contain plenty of fiber can reduce high cholesterol levels, which may reduce the risk of heart disease and heart attack. Fiber is also good for filling you up and suppressing your appetite — a great advantage for those wanting to lose weight.

Health Benefits

Kiwifruit is literally filled with fiber. All those little black seeds combine for a good dose of insoluble fiber, which aids digestion by decreasing the transit time of stools through your system. But kiwifruit also offers soluble fiber, providing bulk that promotes the feeling of fullness — a natural diet aid. By creating gel-like substances that trap bile acids, it has the potential to reduce blood cholesterol levels.

Kiwis are brimming with vitamin C, which is essential for healthy gums and important for wound healing, and boasts ample amounts of good-for-your-bones magnesium and heart-healthy potassium. Kiwis are also full of flavonoids and carotenoids, offering great antioxidant protection. Flavonoids also improve the integrity of blood vessels, and they decrease inflammation.[wp_ad_camp_2]

Selection and Storage

Because New Zealand and California have opposite seasons, and, therefore, opposite harvests, kiwis are available year-round. Choose those that are fairly firm, but give under slight pressure. Firm kiwis need about a week to ripen at room temperature. You can hasten the process by placing them in a closed paper bag. Store the bag at room temperature and begin checking for ripeness after two days. Ripe kiwis keep for one to two weeks in the refrigerator.

Preparation and Serving Tips

With its brilliant green color and its inner circle of tiny black seeds, sliced kiwis are the perfect garnish. They don’t even discolor when exposed to air since they contain so much vitamin C, which contains antioxidant properties that prevent oxygen from oxidizing the fruit and turning it brown.

Most people prefer eating peeled kiwifruit, though the skin is edible. Just wash and rub off the brown fuzz. You can slice kiwi, or peel it and eat it whole. For a fun treat, cut in half and scoop out with a spoon. Since kiwifruit contains a “tenderizing” enzyme that prevents gelatin from setting, it’s a good idea to leave kiwifruit out of molded salads.

The kiwi fruit’s bright green flesh speckled with tiny black seeds adds a dramatic tropical flair to any fruit salad or simply, when you need a fruit-fix.[wp_ad_camp_5]

How to include them in your diet?

Perhaps you have heard about the kiwi diet, which consists of only eating this fruit in quantities that you like, however although the kiwi is nutritious, is difficult to know how many calories we eat at the end of the day in this fruit. Recommend, is to add kiwis to our food, either as part of our breakfast, or as a collation between foods.

The kiwi should be eaten preferably fresh, something that few know is that the shell is edible, simply washes and rubs the brown fuzz. But if you do not like eating it that way, you can cut and peel it. An entertaining and practical way is to cut it in half and eat the center with a spoon.[wp_ad_camp_3]

You can also add sliced kiwis as a garnish in a dessert light, even on gelatin dessert, although for this last must remember, that the kiwi has an ” softener” enzyme, avoiding gelatins are cuajen and the desserts that carry milk separating.[wp_ad_camp_4]

This funny-looking green fruit in the fuzzy brown “package” is native to China — as the “Chinese gooseberry.” A marketing campaign renamed this unusual fruit to something more suited to its new imported home — New Zealand. It also is grown in California.

Kiwis carry a lot of nutrition in a small package. They aren’t high in calories, yet they pack a powerful punch with their strong tart taste, which allows them to jazz up the flavor of any fruit or vegetable salad.[wp_ad_camp_1]