HEALTH BENEFITS OF CINNAMON

Cinnamon:

 It takes not more than a half teaspoon of cinnamon powder every day to keep cancer risk away. A natural food preservative, cinnamon is a source of iron and calcium. Useful in reducing tumour growth, it blocks the formation of new vessels in the human body. Some of the effective ways of including cinnamon in your diet are:

-Start your day with a cup of cinnamon tea (in leaf or sachet)

-Make your breakfast meal a super healthy one; just add this wonder spice to your

morning oatmeal and you are going well!

-A fruity delight comprising chopped apples, a few walnuts and your magic potion cinnamon

-Honey and cinnamon in your glass of milk before going to bed; no cancer nightmares assured!

TIPS FOR HAIR

Here are foods that can work wonders on the texture of your hair

Eggs: Eggs have a special vitamin called biotin which encourages hair growth and leads to thicker, fuller locks. Lack of biotin in your diet leads to dry, brittle hair. Eggs are responsible for your scalp's overall health.

Dark green vegetables: Popeye was right to promote spinach. Spinach, broccoli and other green vegetables have vitamin A and C, which create a natural scalp oil that works as a hair conditioner.

Strawberries: Strawberries not only make a great dessert ingredient but are also rich in vitamin C. Vitamin C rich fruits like strawberries absorb iron and promote healthy hair growth. Eating a few strawberries a day can give you luscious, long hair. 

Nuts: Nuts is a source of natural fat that your body requires for survival. Peanuts, almonds and other nuts have biotin and restore natural oil and shine.

Salmon: High in protein, salmon helps maintain strong, healthy hair. It loaded with omega-3 fatty acids, which support scalp health.

Beans: Beans are an excellent source of iron and protein. They have nutrients that nourish hair and banish hair loss.

HOW TO INCREASE THE GOOD CHOLESTEROL LEVELS

Cholesterol is a fat-like substance that provides energy to the body's cells. Produced from the carbs and fats that we eat, cholesterol is extremely essential for the body to work in a proper manner; however, too much cholesterol in the body leads to its build-up in the walls of our arteries and this increases the risk of cardiovascular diseases. Thus, it becomes essential to lower cholesterol in your daily diet, especially if tests have proved that your levels are too high.

Cholesterol is divided into two parts: LDL and HDL. Low Density Lipoprotein leads to clogged arteries. Today we look at HDL and how good cholesterol foods are important to fight LDL.

Good cholesterol: What is HDL?

HDL or High Density Lipoprotein: To go from point A to point B you need transport. Same theory applies for the bloodstream, for good cholesterol to be transported you need a carrier, that's HDL. 

HDL also acts like a filter - it reduces and reuses LDL. Hence it is important to lower cholesterol and one way to fight it is through good cholesterol food. Following are food items that will help you boost your good cholesterol level.

Facts about good cholesterol


- HDL cholesterol normally makes up 20%-30% of your total blood cholesterol.

- There is evidence that HDL helps protect against the accumulation of plaques (fatty deposits) in the walls of coronary arteries.

- Research suggests that a five-point drop in HDL cholesterol is linked to a 25% increase in heart disease risk.

- In prospective studies -- that is, studies that follow participants for a period of time to watch for events like heart attacks or death from heart disease -- HDL usually proves to be the lipid risk factor most linked to heart disease risk.

- HDL cholesterol levels are thought to be impacted by genetics.

- Women typically have higher HDL cholesterol levels than men. About a third of men and about a fifth of women have HDL levels below 40 mg/dL. Doctors consider levels of less than 40 mg/dL to be low.

Raise your good cholesterol levels Tip # 1

Exercise
20-30 minutes of aerobic exercise on three four times a week can spike you good cholesterol. Experts suggest that at least 40 minutes to 60 minutes of exercise on a daily basis helps in lowering 5 to 10% of LDL cholesterol and HDL cholesterol can be raised between 3 to 6%. Irrespective of whatever type, intensity and genre of exercise, you go for, it is an essential component of your cholesterol-lowering regimen. 

Raise your good cholesterol levels Tip # 2

Kick the butt
You can raise your HDL levels by discontinuing your smoking habit by almost four points.

Raise your good cholesterol levels Tip # 3

Weight loss
Losing four kgs of weight can increase your good cholesterol by one and a half points. Try and keep your BMI 25 or lower than that.

Raise your good cholesterol levels Tip # 4

Choose fat wisely
Cut down on saturated and trans fat from your diet every day. These tend to increase bad cholesterol and decrease good cholesterol. Instead replace them with unsaturated fats - flaxseed oil, olive oil, rice bran oil etc. These oils still have calories so keep their usage in moderation; you don't want to put on calories while raising your HDL.

Raise your good cholesterol levels Tip # 5

No no for simple carbohydrates.
Avoid foods that are high glycemic foods, like cakes, cookies, processed cereals, white breads etc. They can lower your HDL and raise the levels of another fat in your bloodstream, triglycerides.

Raise your good cholesterol levels Tip # 6

Drink in moderation
We aren't promoting alcoholism nor are we banning it completely, studies have found that one drink per day for women and two for men can increase good cholesterol levels by four points. For those with addiction problems or liver disease read ahead to get safer HDL increasing tips.

Raise your good cholesterol levels Tip # 7

Fibre
Fibers in our, vegetables, nuts and grains spike good cholesterol levels in our body, so hog on to salads as your mid meal snack. Also a handful of nuts can boost your HDL drastically. Try out vegetables like broccoli, cabbage, carrots, Brussels sprouts, greens, pumpkin and sweet potatoes. These veggies have the power to control your LDL. For added benefits, add a wide range of colour to your plate - include greens, orange, and yellow in your diet.

Raise your good cholesterol levels Tip # 8

Fruits
Bananas, pears, apples, avocados, prunes and berries are rich in calcium, antioxidants and fiber, but they can lower your LDL. Among fruit juices, orange juice stands at the top of the list; it's a great way to energise, stay cool and healthy with just a glass.

Raise your good cholesterol levels Tip # 9

Avoid anabolic steroids
Acording to Webmed, "Anabolic steroids are drugs such as testosterone or substances that work liketestosterone. Doctors prescribe them to treat problems such as delayed pubertyand other medical problems that cause the body to make very low amounts of testosterone.

These decrease your HDL levels, in addition to all their other potential health dangers.

Raise your good cholesterol levels Tip # 10

Medication therapy
Vitamin B3 or nicotinic acid works as a best therapy for for raising HDL levels.Studies have shown increases of 20 percent to 35 percent. This may have side effects like a racing heart or flushing so its recommended to be taken in small doses in the beginning to minimize these effects

Raise your good cholesterol levels Tip # 11

Other dietary ways
Cranberry juice has been shown to increase HDL levels. Fish and other foods containing omega-3 fatty acids can also increase HDL levels. Calcium supplementation can increase good cholesterol in post menopausal women. India is surrounded by sea and has several large perennial rivers, hence there is no reason to not eat fish. Indians can source natural Omega 3 from Indian salmon or raavas, sardines or trale, mackerel or bangda, Tuna or chura, and ghol fish. Omega 3 not only reduces cholesterol but also High Blood Pressure.

Raise your good cholesterol levels Tip # 12

Soy
The protein present in soybean protects against various heart ailments. Soybean helps in lowering bad cholesterol and simultaneously increases good cholesterol.

An analysis found that soy protein, plus the isoflavones found in soy "raised HDL levels 3%, which could reduce coronary heart disease risk about 5%," says Mark Messina, PhD, a nationally known soy expert.

Raise your good cholesterol levels Tip # 13

Oats
Fibrous food lowers the absorption of bad cholesterol in the bloodstream. Consumption of oats or oatmeal should be on your diet if you love deep fried food and a good drizzle of oil now and then. Why? Well simply put, oats have a high fiber content that reduces LDL in the blood.

Raise your good cholesterol levels Tip # 14

Yogurt
Bacteria present in curds are a treasure trove for enzymes that improve your digestive tract. Plus yogurt contains HDL. However, it is advisable to go for low fat curds.

Raise your good cholesterol levels Tip # 15

Dark chocolate
Now-a-days you can have chocolate in your sandwich, as fondue, as a dip. Make your choice but always settle for dark chocolate. You want to live long and stay ageless!

Raise your good cholesterol levels Tip # 16

Popeye power: Spinach
Popeye the sailor was quite right when crediting his muscle power to this green leafy vegetable. It is believed that spinach contains around 13 flavonoid compounds which keep us away fromcancer, heart diseases and osteoporosis. 1/2 cup of this lutein-rich food daily guards us against heart attacks.

Raise your good cholesterol levels Tip # 17

Garlic
Garlic helps lower cholesterol and fights plaque that clogs your arteries.

Raise your good cholesterol levels Tip # 18

Blueberries
Compounds present in blueberries are good for your heart. Eating blueberries regularly can sharpen your mind as well as lower bad cholesterol level.
Eat not more than 3-4 garlic cloves each day, to obtain maximum heart benefits.

Raise your good cholesterol levels Tip # 19

Okra or Lady finger
This vegetable is a great agent for lowering bad cholesterol, because it is a good source of soluble fibre. But avoid frying these, as that would diminish their nutritional properties.

Raise your good cholesterol levels Tip # 20

Green tea
Results may vary from individual to individual, but some studies suggest that drinking green tea early in the morning may fight high cholesterol

HEALTH BENEFITS OF TAMATO

Anti-oxidant: Tomatoes contain a lot of vitamins A and C, mostly because of beta-carotene, and these vitamins act as an anti-oxidant, working to neutralize dangerous free radicals in the blood stream. Free radicals in the body can be flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient. These dangerous free radicals can cause cell damage. Also, remember that cooking destroys much of vitamin C, so stick to raw tomatoes for these benefits. So, do remember to carry a tomato-cucumber sandwich in your tiffin box. 

Vision: Because of all that vitamin A, tomatoes are also an excellent food to help improve your vision. This also means tomatoes can help your eyes be better about night blindness. 

Cancer: Various studies have shown that because of all that lycopene in tomatoes, the red fruit helps to lessen the chances of prostate cancer in men, and also reduces the chance of stomach cancer and colorectal cancer. Lycopene is considered somewhat of a natural miracle anti-oxidant that may help to stop the growth of cancer cells. And, interestingly enough, cooked tomatoes produce more lycopene than do raw tomatoes, so enjoy that tomato soup! 

Heart troubles: Due to potassium and vitamin B, tomatoes help to lower blood pressure and to lower high cholesterol levels. This, in turn, could help prevent strokes, heart attack and other potentially life-threatening heart problems. 

Skin care: Because of high amounts of lycopene, tomatoes are excellent for skin care. Make sure the inside of the tomato skins are against your skin, and let this be there for at least 10 minutes. Then wash off. You face will be cleaner and give a shiny look. 

Hair: Remember all that vitamin A in tomatoes? Well, it's good for keeping your hair strong and shiny, and its also good for your eyes, teeth, skin and bones. 

Bones: Tomatoes have a fair amount of vitamin K and calcium, both of which help to strengthen bones.

The truth about sugar

Sugar has earned a bad reputation as it is linked to various diseases like diabetes, obesity, heart disease and cancer. The truth is that sugar is not only important for your body, it is also important for your life. However, it is important to understand what kind of sugar is good for you and what is not. 

Understanding sugar 

The sugar sold in grocery stores is an unnatural substance, i.e. it is produced by industrial processes mostly from sugar cane or sugar beets. It is refined with chemicals such as sulphur dioxide, phosphoric acid, calcium hydroxide, and activated carbon, and stripped of all the natural nutrition it originally had. By refining it down to sucrose and stripping away the vitamins, minerals, proteins, enzymes and other beneficial nutrients, what is left is a concentrated unnatural substance that the human body is not able to handle, let alone use. 

It is interesting to note that 'raw sugar' - which most people think is natural - is also refined. Once the cane juice crystals are harvested, they are washed, boiled, filtered and dried. This process removes most of the fibre and nutrients existing in the original crystals. The sugar then becomes refined, with no nutritional value. The use of artificial sweeteners is often a case of trading one problem for another and is definitely not the path to good health. Needless to say, artificial sweeteners are more harmful than refined sugar. 

Sugar is a deadly addiction; people not only develop a strong taste for it but also develop an insatiable craving for it. The reason: refined sugar stresses the pancreas and depletes the body's supplies of chromium. A common symptom of chromium deficiency is sugar cravings. Satisfying these cravings further lowers chromium and increases cravings. What's more, refined sugar depletes your body of all the B vitamins; it leaches calcium from your hair, bones, blood and teeth. As if that is not enough, sugar also affects your body's digestion. It ferments in your stomach and stops the secretion of gastric juices, inhibiting the stomach's ability to digest. Weight gain, mood swings and irritability are a some side effects from consuming too much sugar. 

Sugar plays a major role in altering one's mood. Refined sugar has a chemical reaction on the brain by releasing serotonin - the 'feel good' hormone; this tricks the body into a temporary high, causing a rise in blood glucose levels. This 'feel good' lift is followed by the crash where you feel tired, irritable and even depressed. 

So what's good for you? 

Intrinsic sugars are natural sugars found in fruits and vegetables. These sugars are not harmful to your health nor are they fattening. Natural sugars found in honey, fruits and vegetables are unprocessed and therefore rich in fibre and nutrients. A diet high in fruits and vegetables will ensure that your body gets the small amounts of sugar it needs, while providing you with far more health benefits than refined sugar. 

Fruit for all seasons: Health benefits of papaya

Compared to other fruits, papaya has the most health benefits from cardiovascular to colon health. 

It is available all year round and every Indian market stocks it; not to mention most households that have a courtyard, will have a papaya tree. So what makes papaya such an important fruit? Let's take a look at the health benefits of papaya.

1.If you lack vitamin A, papaya is the fruit to have. It is rich in vitamin A, calcium and is a good source of potassium.

2.If you want to boost your metabolism, eat papaya as it contains vitamin B in the form of folic acid, vitamin B-6, vitamin B-1 and riboflavin.

3.If you face discomfort with digestion, try this vibrant fruit. Papaya helps prevent constipation and helps in the digestion process.

4.If we consume food that lacks fiber, there are chances that it may not move easily through the digestive tract. These logged particles can turn infectious, which papaya can treat effectively. For instance, if the colon houses mucus and pus, papaya juice will take care of it.

5.If you are on a weight loss diet, include papaya as it is low in calories and rich in nutrients. That, coupled with its benefits of healthy digestion, makes papaya a good weight loss food.

6.If you are on a weight loss diet, include papaya as it is low in calories and rich in nutrients. That, coupled with its benefits of healthy digestion, makes papaya a good weight loss food.

7.If you are suffering from arthritis, osteoporosis, or in any pain, papaya can lessen the agony. Papaya is known for its anti inflammatory properties and helps faster healing.

8.If you are constantly nursing a cold, your immune system is low. Include papaya in your diet to fight off colds and coughs. Papaya can boost your immune system, thanks to its abundance of vitamin C.

9.Little is known about the health benefits of papaya seeds. These small jelly-like seeds have antibacterial properties; they prevent kidney failure, purge the liver and flush out toxins.

Try at your own risk, but many believe that papaya seeds with hot water work as a birth control.

HEALTHY WEIGHT LOSS DIET TIPS

When it comes to shedding those extra kilos, only exercise won't suffice. You also need to follow a balanced and healthy diet with due consideration to what your weight management goals are. 

How much harm does a skipped meal cause to the body? 

Skipping a meal is not the treatment for obesity. The body's metabolism slows down in starvation due to which it goes into a conservation mode and hence it's a natural process of the body to expend lesser energy. 

Besides, an empty stomach for a long period of time also causes increased acidity and discomfort. 

Are all weight loss medications simply hoaxes? 

Appropriate pharmacotherapy can augment diet, physical activity, and behavior therapy as treatment for people patients with a high BMI. 

Medication used in treating obese people will suppress appetite, reduce fat absorption, increase energy expenditure, dieuresis, or increase the metabolic rate. 

Common side effects of medication are dryness of mouth, headache, or constipation. 

Medications for weight loss have to be approved by the Food and Drug Administration ( FDA). 

Some medication inhibits gastric lipase (enzyme) which reduced fats absorption from food. 

Pharmacotherapy is not a magic pill to cure obesity. A medication without lifestyle modification is ineffective. 

Besides medication, meal replacements are becoming very common; they are designed to be a part of a low calorie diet. The goal of using meal replacements is to provide structure and replace other foods likely to be higher in calorie content. 

What role does exercise play in healthy weight loss? 

Excess body fatness is a result of an imbalance between energy intake and energy expenditure. Physical activity is an extremely important part of any weight-management program. 

Exercise helps to balance the loss of LBM (Lean Body Mass). Numerous other positive side effects include strengthening cardiovascular integrity, increasing sensitivity to insulin, and expending additional energy and therefore calories. 

A combination of aerobic and resistance training is recommended. Resistance training increases LBM. 

Fat is burned from the largest concentrations of adipose tissue. Consistency is key to realizing the health and weight management benefits of exercise. 

Diet is the key factor in weight loss programme; there are many other factors which influence weight loss. 

A regular program of physical activity should be adopted by the dieter. The program should consist of simply brisk walk daily, or jogging, swimming, bicycling, sports, or a combination of activities. This would aid in both caloric expenditure and to tone and strengthen muscles. 

If there was one weight loss tip you could make a person follow, what would it be? 

Portion control - Always watch the quantities you are eating, in the long run it will not only help you prevent weight gain but would also aid in weight loss. 

How does alcohol feature in weight loss plans? 

Remember, alcohol in any form has calories - about 7Kcal per gms. Over and above alcohol is considered empty calories since it has no vitamins and minerals 

There is always a tendency to consume high fat foods along with alcohol like cheese, nuts, chips or kebabs. 

Hence be cautious when consuming alcohol. 

Wine is sweet and contains calories from sugar too. 

Alcohol is directly absorbed from the stomach unlike your macronutrients. 

What are the foods one must completely avoid to lose weight? 

There is no food that one should completely avoid since the body requires a certain amount of all nutrients, even fats as in essential fatty acids, carbohydrates for glucose, proteins for amino acids to build tissues and wear and tear, also a whole range of vitamins, minerals and micronutrients. 

Eat a balanced diet when you are trying to lose weight so that you only lose weight and not health.