Low Carb or Low Fat?

How often do we hear people say, �I am watching my carbs?� So many people think cutting back on carbs is the best way to lose some weight.  But is this true?  Should you cut back on fat calories or carb calories?  A recent study posted by WebMD looks at carbs vs fats.  Which diet burns more fat and which diet would lead to lasting weight loss?

The title of the WebMD article gives away the study findings:  Low-Carb Diets Don't Work the Way We Thought.

• Low carb diets � do they really �melt away the fat�?  Melt away your belly fat?   One theory behind low carb diets is that eating less carbs lowers your insulin levels in your blood.  Since insulin promotes fat storage, less insulin less fat storage.  Is this true?  The newest study says �NO�
• Study � NIH studied 19 overweight adults.   For 11 days, they lived in a special room and everything they ate was monitored.  They even captured the air they breathed to measure exactly how many calories they burned and if they were burning calories from fat, carbs or protein.
• Baseline  � participants ate a �normal� diet of 50% carbs, 35% fat and 15% protein � their baseline diet.
• Low Carb  � for 6 days participants ate a diet with 30% less calories, less calories from carbs � the low carb diet plan.  Fat and protein calories remained the same as the baseline diet.
• Low Fat -  for 6 days (after a few weeks break from the low carb diet) � calories were cut from fat, with protein and carbs remaining the same.

So what diet was the best at losing fat?  Surprisingly:

�People lost more total fat on the low-fat diet than they did when they were eating the low-carb diet.� says author Kevin Hall, PhD. 

Not only was this finding a surprise but just as surprising was the change in metabolism:

�And cutting fat didn�t appear to slow metabolism, while cutting carbs did.�  The study found that cutting back on carbs lead to metabolism slowing by about 100 calories a day.  Cutting back on fat, metabolism did not slow down.

So cutting carbs slows your metabolism?  Who would want to be on a low-carb diet if doing so, slows your metabolism?

The study shows your metabolism does change on a low carb diet or on a low fat diet.  A low-carb diet does lead to fat loss but not as much fat loss as not eating all the fat in the first place.

Bottom line � if you are interested in losing weight:

Cut the Fat,  Keep the Carbs

Sources:  Low-Carb Diets Don't Work the Way We Thought

Kids� Lunches, What to Pack

School is starting soon and has started in some cities.  What should you pack for your kids� lunch?  What are some of the more healthier options?  In Japan, they have these cool lunch packaging containers with compartments for essentially each food group.  When packing a kids� lunch keep MyPlate in mind.   

• 2 fruits/veggies � yes, 2 servings � one of each is good or 2 fruits, 2 veggies � carrot and celery sticks, a juice box and an apple 
•  Grains � whole grains are best but it is often not easy to get a child to like whole grains.  They do have whole grain white bread or whole grain crackers.  They even have whole grain Goldfish.
•  Dairy � if it can be kept cold, yogurt is a great option as long as it is not the child�s versions loaded with added sugar and artificial flavorings.  Or have your child buy milk at school.
• Protein � lean meats, peanut butter, 2% cheeses.

MSN, Healthy Foods That are Perfect for School Lunch, had some great suggestions for healthier kid lunch options.  They noted too many kids are filling up on �empty� calories rather than calories packed with nutrients.  Here are some of their suggestions:

1. Happy Squeeze Apple, Kale, and Mango � so many parents stuff some applesauce in a child�s lunch.  While applesauce can be healthy, too many options are loaded with sugar.  These squeeze packs are 100% whole fruit and some kale.  Kids get fruit and a vegetable in one pouch. 
2. Organic Beef Hot Dog � hot dogs have a bad wrap because of the nitrates and nitrates they often contain.  These hot dogs have no antibiotics, no fillers,  and are not high in sodium. 
3. Peanut Butter is a healthy choice and for kids without a peanut allergy a good choice.  MSN recommends SunButter Organic Sunflower Spread.  This spread is made with sunflower seeds and isn�t loaded with sugar.  It is also allergy-friendly as it doesn�t contain nuts.
4. Water � some parents think water is the healthiest choice for a beverage.  But a child needs dairy.  If yogurt is packed in a lunch, then the beverage can be a juice box or water.  Hint Pineapple Water is a fun choice to pack, a hint of flavor without the added sugar and artificial flavors. 
5.  Nature�s Own Double Fiber Wheat Bread � getting a child to eat any food that is whole grain is a challenge.   This is one bread they may be willing to try.  It is also a healthier choice in that it is free of high fructose corn syrup, has no artificial colors or flavors and no artificial preservatives.
6. Cheese sticks � a fun way to get in some dairy and a good source of protein.  Reduced fat Sargento cheese sticks are a great choice.  Each cheese stick offers calcium and protein.  The Sargento Cheese Stick brand has no additives. 

So when packing your child�s lunch this school year, include some healthier options.

 

Sources:  Healthy Foods That are Perfect for School Lunch, MyPlate,  Image source:  Cheese

Can diet help you live longer?

How would you like to have dinner with a longevity expert?  What questions would you ask about how to live a longer life?   Well, a New York Times reporter did have dinner with the longevity expert, Dan Buettner.  So what advice does a longevity expert offer?   

      1.  Coffee � according to Buettner, coffee is �one of the biggest sources of antioxidants in the American diet�,  He notes Greeks living on the Greek island, Icaria, drink 2-3 cups of coffee a day.  These are people who often live to 100.    

      2.  Focus on veggies and herbs � to prepare an evening meal, Buettner purchase fennel, broccoli, celery, carrots, chickpeas   

      3.  Add Honey � local honey, and Tofu, coconut milk, frozen berries 

      4.  Walk � exercise is important to a long life and walking is one of Buettner�s approved ways to exercise as those living in the �Blue Zones� walk a lot.  

       5.  Is butter back?  Although some are saying butter is fine, Buettner notes a dollop or two a week may be fine but he is not yet on the butter is good for you bandwagon.   

       6.  Meat and fish � not a true vegetarian but those in the Blue Zones eat meat and fish sparingly.  This would be hard for me as I love cheese and like most Americans, I enjoy some meat in my diet.  

      7.�Icarian stew� made by Buettner consisted of black-eyed peas, fennel, onions, garlic, carrots, canned tomatoes, other veggies and some olive oil.  Sounds healthy but I would need to add some ham or other meat for a real stew.   

      8.  Bread � he doesn�t shun carbs, gluten or bread.  Good news for me as I love bread and it isn�t a meal if it doesn�t have bread. 

So how does Buettnner fair health wise?  To get an accurate assessment he went to the renowned Mayo Clinic to get an executive physical.  His arteries were clear.  What does Buettner have to say about the popular Paleo Diet?  �He joked the paleo diet is fine if all you want is the life expectancy of a cave man.�  And cave men didn�t lead long lives.  

Buettner authored a book about longevity, The Blue Zones.  It focuses on 5 communities with lessons from those who have lived the longest.  You can go to his website, https://www.bluezones.com/live-longer/and take your Vitality Compass, to calculate how long you might live and also get information from the Vitality Coach.  

Sources:  My Dinner With Longevity Expert Dan Buettner, Live Longer,  Image source:  coffee

Enjoy Watermelon for a nutrition boost

What is summer or a backyard cookout without some watermelon?   How healthy is watermelon, what nutrition benefits does it offer?  As noted below, watermelon packs a lot of nutrition for few calories.

    National Geographic�s  Reasons to Eat Watermelon  and Medical News Today:  Watermelon:  Healthy Benefits and Nutritional Information:    

      1.   Soothes sore muscles � what does eating watermelon have to do with your muscles?  A research study found that �drinking watermelon juice before a hard work out� helped reduce muscle soreness the next day.  Watermelon also shortens recovery time.  Watermelon has the amino acid, L-citrulline which our bodies change to L-arginine, an amino acid that improves blood circulation and relaxes your blood vessels.    

     2.  Heart Health � These same amino acids improve your heart health by helping to lower blood pressure.    

     3.  Watermelon is rich in vitamins and minerals � Although watermelon is 90% water, it also has many vitamins and minerals.  Some people don�t realize watermelon is a good source of vitamin C.   

       It also provide vitamin A and potassium.  Watermelon also provides the minerals iron, magnesium, phosphorus, manganese, selenium.  Zinc and copper.  Besides A and C watermelon provides B-vitamins: thiamin, riboflavin, niacin, B-6 and folate.  

     4.  Cancer fighting � watermelon provides the healthy antioxidant, lycopene.   Most people know lycopene is found in tomatoes but watermelon is also a good source.  The National Watermelon Promotion Board states that watermelon provides more lycopene than any other fruit or vegetable. 

     5.  Low calorie � one cup of diced watermelon has only 43 calories and no fat and almost no sodium

     6. Asthma prevention � those consuming high amounts of nutrients like the vitamin C in watermelon lessen their risk of developing asthma.   

     7.  Digestion � because watermelon has fiber and contains a lot of water, it aides in digestion.

     8. Hydration � a good way to help kids stay hydrated in the summer is to serve some watermelon.  Watermelon not only has water in it, it also offers electrolytes to help prevent dehydration.

     9.  Reduce Inflammation:  watermelon can help reduce inflammation because it contains choline.  

     10  Healthy Skin � watermelon promotes skin health because of the vitamin A it contains.  Vitamin A also promotes healthier hair.  The vitamin C in watermelon helps our skin build and maintain collagen.  The water in watermelon promotes skin hydration.

So enjoy some watermelon this summer and pack in some nutrition benefits. 

 

Sources:    Reasons to Eat Watermelon, Watermelon:  Healthy Benefits and Nutritional Information, Image source:  Watermelon

Anti-Inflammatory foods

Are there foods that can help control inflammation?  In our bodies we can have low-grade inflammation that can simmer along for years before raising its ugly head as cancer, diabetes, rheumatoid arthritis or even heart disease.  There are foods that can help fight this low grade inflammation as described in Tame the Flame of Inflammation.   

      1. Broccoli � not just broccoli but other vegetables in the cruciferous family � kale, Brussel sprouts, help lower inflammation.  The antioxidants in these foods seem to provide the benefits.  If you don�t like broccoli plain, add a cheese sauce, or put some in soups, on salads, in stir-fry dishes.  

      2.  Wheat berries and whole wheat � many people are shunning wheat and thus the benefits whole wheat can provide.  Wheat berries and whole wheat provide a polyphenol antioxidant that can lower inflammation.  Add some wheat berries to your cereal or salad.   

      3.  EVVO � not sure what EVVO is?  Extra Virgin Olive Oil which contains oleocanthal which has similar anti- inflammatory properties to ibuprofen but a much more natural way to get the anti-inflammatory benefit.  And add olives to your diet.     

      4.  Salmon� already known as a heart-healthy food and a brain food, salmon also offers eicosapentaenoic acid, which is an omega-3 fat with healthy benefits one being it is anti-inflammatory.   

      5.  Nuts � a handful of nuts a day is a healthy habit.  Brazil nuts provide offer a heart healthy fat, a good source of many vitamins and minerals and lowers inflammation.  Walnuts and flaxseed provide omega-3 fats which are also anti-inflammatory.   

      6. Yogurt � provides calcium, vitamin D and probiotics � all good for your health.  The bacteria in yogurt seems to help inhibit inflammation.  

      7.  Grapefruit � not the grapefruit diet but having some grapefruit in your diet offers flavonoid antioxidants which are anti-inflammatory.   

      8.  Spices: Turmeric, paprika� herbs and spices contribute essentially no calories but offer numerous health benefits.  It is the curcumin in turmeric, that offers anti-inflammatory benefits.  Paprika has capsaicin, a natural anti-inflammatory.  You can also get capsaicin from red peppers, cayenne pepper, garlic and ginger.    

      9.  Lentils � green black or brown lentils.  Or add peas and beans to your diet.  Try adding four servings a week to your diet to lower inflammation.   

     10. Mushrooms � add to salads, pizza. White button mushrooms, especially eaten raw, helped lower inflammation.

One may not be able to add all these foods to their diet, but try to add some each week.  
 

Sources:  Tame the Flame of Inflammation, 11 Food Dos and Don'ts to Tame Inflammation   Image source:  yogurt

Nutrition Tips

What are some easy nutrition tips to eat healthier?   Eat This Not That  has some easy nutrition tips to follow: 

1. Out of Sight, Out of Mind - Hide the junk food and make healthier food more visible.  A study at Google noted that people ate less M & M�s if put in an opaque container.  They ate more fruit and nuts when these were displayed prominently.  In fact, staff ate 3.1 million less calories of M & M�s in an opaque container in seven weeks� time.
2. The 1 in 10 Rule:   Look at the nutrient label and for every 10 grams of carbs, look for at least one gram of fiber or 10 carbs:1 fiber.    Why is this important?  You want to have whole grains in your diet and this is the ratio of carbs to fiber in whole grains.  A study in the Public Health Nutrition journal found that carbs with the 10:1 ratio had less sodium, less sugar and less trans fats.
3. Cut calories by boosting flavor:  in the nutrition course I teach students have to modify a lasagna recipe to make it healthier.  One group took out all the spices and herbs not realizing these provided not only flavor but nutrients and essentially no calories.  Adding herbs and spices is an easy way to add flavor without the calories and without adding fat.  And if you add herbs and spices you can cut back on the sodium and still have a flavorful entree or side dish.
4. Whole fruit vs Juice?  Although juicing is popular right now, eating whole fruit has its advantages.  Eat at least 2 servings of whole fruit a week to cut your risk of type 2 diabetes by 23 percent. 
5. �Eat Before You Eat�  sounds like odd advice. But a cup of broth, a glass of water, an apple can reduce how much you eat at a meal by up to 20%.  This would be especially helpful at a restaurant as restaurant meals can pack a lot of calories.  The Journal of the American Medical Association notes the average restaurant meal provides 1,128 calories so cutting that by 20% would save you 225 calories.
6. Stay hydrated and drink that water:  According to the Journal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water (a little over 2 cups) can raise your metabolic rate, thus burning up more calories.  So drink more water to rev up your metabolism.  The researchers in this study noted that adding 6 cups of water a day would burn up a lot of calories over the course of a year, about 17,400 calories. 

 For all 10 tips, go to The 10 Best Nutrition Tips Ever.

Sources:   The 10 Best Nutrition Tips Ever, Image source:  Drinking water

Foods for a longer, healthier life?

Are there foods that will lead to a healthier, longer life?   Students in my classes love to ask questions and one student noted:  �I want to live a long time.  What foods do I need to eat?�   Great question and there are foods that will decrease your risk of disease and increase your changes of living longer.  Actually, there are two food groups that will lead to a longer life: fruits and vegetables.  So boring yet so important to our health. 

• What is the minimum servings of fruits and veggies we need?  5 A Day, a minimum of 5 A Day.
• Who is lacking in fruits and veggies?  Most of us are. 

                87% of Americans are not eating enough fruit (at least a 1.5 to 2 cups a day)

                75% of Americans are not eating their veggies (2-3 cups a day)

CNBC quotes Marion Nestle, a professor nutrition at New York University as saying, �Everyone would be healthier eating more vegetables.�   (You're Still Not Eating Enough Vegetables)

CDC and the National Cancer Institute found that less than 18% of adults in every state consumed the recommended amount of fruit each day and less than 14% consumer the recommended amount of vegetables.  (And if you are counting French Fries � no go.  Too high in fat and calories.)

Goal � eat 5 or more servings of fruit and vegetables each day to lower your risk of cancer, heart disease, stroke, diabetes and many other health conditions. 

Even better, eat 7 or more servings a day and  lower your risk of dying from any cause over they next 8 years by 42% compared to your fellow Americans who eat only 1 serving of fruit or veggies a day. 

You can help not only yourself by eating more fruits and veggies but others.  Yesterday, my daughter was sponsoring a pizza party for youth volunteers.  She added fresh strawberries, a veggie plate to round out the lunch. The youth ate the veggie plate and devoured every strawberry.  Having a luncheon at work?  Make sure fruit and veggies are offered.  

Make your day 5 A DAY, every day.

Sources:  You're Still Not Eating Enough Vegetables,  Image Source: Fruits and Vegetables

Cinnamon Tea for Sore Throat

Cinnamon Sore Throat Tea

Everybody must be avoided very spicy foods when a sore throat, but one spicy homemade cinnamon tea treats for the sore throat pain. It is very high in antioxidants and its smell helps to open the sinuses, and you can breathe a little easier. Here is the simple remedy for cinnamon tea. For the best of both taste and health benefits, through the "cinnamon tea" is a great way to go about achieving a delicious drink will help you feel better. It is very good and easy to make, even if you alone in home, you can make it easily. Here is the recipe.

Ingredients

• Milk � 1 cup

• Ground Cinnamon � � teaspoon

• Powdered Ginger � � teaspoon

• Honey � 1 tablespoon

Instruction

• Take a small saucepan and place the milk in it. Heat it on low temperature until it hot but not boiled. Now, mixing the � tsp ground cinnamon, � tsp of ginger powder and 1 tbsp honey in it, and mix well. Drink this tea for sore throat relief.

• Another Option, you can place all ingredients in a cup, and put it in the microwave. Start microwave for 60 to 90 seconds. When it became hot, stop it and sip this tea.

This is effective remedy to relief sore throat, if you want to see more home remedies for sore throat then you need to see here - Home Remedies for Sore Throat

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Health Benefits of Green Tea

Home Remedies for Sore Throat

Home Remedies for Sore Throat

When there is an inflammation of the pharynx occurs, it causes sore throat. Pharynx is actually a tube that covers up the back of the mouth to the esophagus.

Some of the reasons behind having the sore throat can be viral, bacterial, fungal infections, irritants like pollution, smoking, acid reflux, excessive shouting or some allergic reactions. If you are having a sore throat, you may go through the headache, stomach ache, common cold and swollen glands in the neck.

Sore throat makes you feel disturbed and uncomfortable along with its painful sense. It would be better to use homemade natural remedies instead of visiting the doctor. The following useful remedies will surely help in relieving the pain and will cure you as soon as possible.

1.  Lemon

Lemon is very common and better to use lemons in the case of having sore throat because lemon helps in removing the mucus from the glands.

• Take hot lemonade and mix with honey.

• Add it in a cup of warm water.

• Sip it slowly.

• Another thing you can do is gargling with freshly pressed lemon juice by adding an equal amount of warm water.

• Alternatively, take half a lemon and sprinkle salt and pepper over it then slow lick the lemon.

2.  Apple Cider Vinegar

Apple cider vinegar has a property of treating the sore throat with the help of its antibacterial functions.

• Take a cup of warm water then add two tbsp. of apple cider vinegar and one tsp of lemon juice and honey.

• Now mix them well together and drink it slowly.

• Follow this remedy three times a day so you will get relief from the sore throat.

• For making a gargle solution, mix one tsp of salt and one tbsp. of apple cider vinegar in a cup of warm water.

• Now gargle with this solution for certain times a day.

3.  Cinnamon

Cinnamon is also very good to use during the painful sore throat.

• Take one tsp of cinnamon powder and black pepper powder and add them in a glass of warm water.

• You also have an option to add cardamom.

• Strain the solution then gargle it with two times a day.

• On the other hand, you can mix few drops of cinnamon oil in one tsp of pure honey.

• Eat this paste two times a day, it will surely help you in relieving the painful sore throat.

4.  Salt Water

Gargling with the salt water can be the best remedy for painful sore throat. Salt functions as an antiseptic and helps in discharging the water out of the membranes in the throat. In this way the phlegm cuts and moderates inflammation due to which you can get instant relief.

• Take a glass of warm water and mix one-half tsp of salt in it.

• You can also add little honey into it.

• Gargle with this solution.

• Do this remedy four times a day.

5.  Garlic

Garlic contains antibacterial and antiseptic properties that help in reducing the sore throats.

• Eating a raw garlic clove helps in releasing the chemical in the body named allicin which works to kill the bacteria that may cause the sore throat.

• Another thing you can use is garlic oil. Add few drops of garlic oil to one-fourth cup of water then gargle with it at least once daily.

6.  Slippery Elm

Slippery elm is a gel like substance that contains mucilage which helps in coating the throat, reduce soreness and irritation.

• Cut the inner bark of slippery elm and add one tsp of it into two cups of boiling water.

• Let it steep for few minutes then strain the solution.

• Drink it slowly.

Along with this, you can use slippery elm in any kind of treatment like respiratory problems or laryngitis. If you do not find the herb, you can buy slippery elm capsule from any drug store.

7.  Honey

Honey contains antibacterial properties which help in fighting against the infection caused by the bacteria and speed up the healing process.

• Take a cup of hot water and add two tbsp. of honey into it.

• Drink this solution several times a day.

• You can also add honey in this herbal tea.

8.  Turmeric

Turmeric also contains powerful antiseptic and anti-inflammatory properties that help in getting rid of sore throat and painful glands.

• Take a glass of warm water and mix one-quarter tsp of turmeric powder into it.

• Drink it slowly in the morning on an empty stomach.

• Do this remedy for three or four days.

• Alternatively, add one tsp of turmeric powder and one tsp of ground black pepper in a glass of warm milk then drink it before going to bed.

• Turmeric can also be used to gargle for soothing a bad throat. Add one-half tsp of  turmeric powder and one-half tsp of salt to a glass of warm water.

• Gargle with this mixture two times daily.

9.  Marshmallow Root

Mucilage is present in marshmallow root that helps in coating the throat and soothes it. In the case of common cold and cough, marshmallow root tea is great for this problem. Remember that this remedy is not good for pregnant or nursing women, also to the people who are diabetic.

• Take a cup of boiling water and add one tbsp. of dried marshmallow root in the water.

• Now steep it for about half an hour.

• After that, strain the solution then add some honey.

• Now drink this solution slowly.

• You can have three cups of this herbal tea in a day.

10.  Fenugreek

Fenugreek has such kind of property that helps in dissolving the mucus, present in the fenugreek. It will give you quick relief from pain and inflammation.

• Take six cups of water and add two tbsp. of fenugreek seed in it.

• Now place it over the stove to boil for half an hour.

• After that, allow it to cool at a room temperature and then strain it.

• Gargle with this solution four times a day.

These all are effective remedies to relief sore throat, Here I am showing to you two tea recipes for treating sore throat problem.

1. Herbal Plantain Tea for Sore Throat

2. Cinnamon Tea for Sore Throat

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