Posts Tagged ‘fruits and vegetables’
Healthy Diet Reduces Risk Of Pancreatic Cancer
Scientists at the University of California at San Francisco report that healthy diets rich in fruits and vegetables are associated with decreased risk of developing deadly pancreatic cancer. Pancreatic cancer is far from being as common as breast or lung cancer, but their analysis and treatment are particularly difficult.
Find a ratification categorically that simple changes in our daily diet can provide reliable protection against pancreatic cancer, he could be one of the most practical ways to reduce the occurrence of the dreaded disease of prostate cancer.
The researchers found that a healthy diet containing vegetables, onion, garlic, beans, yellow vegetables (carrots, sweet potato, corn and squash), dark leafy vegetables and cruciferous vegetables relate strictly with protection against pancreatic cancer.
Researchers also indicated that fruit and especially citrus juices are protective, but not like vegetables. The study also indicates that the risk is reduced by 50% our healthy diet should contain at least five servings of vegetables and fruit protection.
Healthy diet rich in fruits and vegetables reduce risk of developing pancreatic cancer.
The consumption of nine daily servings of vegetables and fruits was associated with reduced risk by 50 percent of pancreatic cancer, compared with the consumption of five servings per day or less.
One serving is half cup of cooked vegetables, two cups of leafy salad or one medium size fruit. The findings appear in the current issue of Cancer Epidemiology Biomarkers and Prevention and are based on interviews with 532 patients with pancreatic cancer.
Pancreatic cancer kills each passing year the lives of some 300,000 people in the U.S. The survival for patients diagnosed with prostate cancer five years is 92%. This condition is difficult to diagnose and most intractable.
There’s so many myth about sports and losing weight. This is 2 of them.
1) Make less than 30 minutes of sport in a row no benefit
Demystifying: This does not happen. If you play sports for at least 10 minutes each time, you can already receive benefits (not necessarily to lose weight, but you do not sport only that the sole purpose of losing weight). Obviously, do 10 minutes of sport per day is still better than not doing at all. In fact, you can withdraw more and more benefits from exercise training by increasing the duration in increments of 10 minutes (3 to 5 days per week).
So if you do 30 minutes of sport, you will see more benefits than if you made 20 minutes (which is better than 10 minutes). This is logical. Everything depends on the objectives you have set. If you start a new level of fitness, 10 minutes each time is a good goal to strive for. Gradually, as you increase your fitness level, add minutes to your training time will increase the benefits. And when it comes to sport, a reasonably prolonged activity will do you no harm.
2) Doing stretching prevents injuries
Demystifying: Even experts are not certain. The truth is that several studies conducted over several years, studied the stretch and researchers are still struggling to decide. An American study in 2004 concluded that studies on this topic do not provide conclusive evidence that stretching alone can reduce or prevent injuries related to sports.
Most studies on stretching are carried out in tandem with the business of heating, while the benefits of stretching alone can not be isolated. However, a warm-up routine that includes stretching light can help increase blood flow to the muscles and prepares them for sport.
A person may suffer more from the yo-yo effect if:
* She eats her emotions: she lets her emotions (whether positive or negative) overwhelm him. She eats when she is tired, alone, angry, frustrated, bored, happy, etc..
* She eats too quickly, the brain needs at least 20 minutes to signal the body that it no longer hungry,
* She eats unconsciously she décice eating a biscuit or a piece of potato chips and then without it realizes the whole package goes,
* She made bad food choices often she eats fatty chips instead of potatoes, she drinks a milkshake instead of tea.
* It has binges she feels anxious when in the company in front of many foods and about to eat a lot.
How to handle it?
To fight against the uncontrollable snacking, plan a few snacks balanced and healthy daily snacks that you can measure and assess. If you feed a little more frequently, you’ll most probably less desire to snack constantly.
Choose nutritious snacks without fat. Fruits and vegetables are good examples.
You can eat your favorite food while it is loaded with calories (and you know), it is your duty to please you from time to time, but you should balance other healthy choices
Do not eat too much of that food calories (some pieces are already reducing your urge to eat). If you must eat sugar, eat a little protein supplement so that your blood sugar does not vary too much (and cause even greater desire to eat sweet foods).
Imagine eating to satiety, without having to go without, and without risk of weight gain, rather, to lose those extra pounds.
Is it possible and realistic? Doctors say yes! In recent years, research has found dozens of delicious foods with the ability to prevent fat and much of the sugars to be absorbed by the body during digestion.
Dietary fibers are substances of plant origin, indigestible, but essential for the proper functioning of the bowel.
Those that interest us to block fat and sugars, are soluble. These fibers absorb excess water in the body. They help to form stools softer and bulkier, it favors the elimination of fat and cholesterol and regulate the absorption of carbohydrates. It promotes the intestinal peristalsis and promote the elimination of toxic organism. In the small intestine, food residue cluster on the soluble fiber and subsequently evacuated from the body. In contact with liquid, these fibers become viscous and thus encourage the shift of residues. Among the soluble fiber found pectins, mucilages, which form gels on contact with water. Pectin present in the berries and pome fruit (especially apples, pears, grapes) but also the gums, mucilages and algae.
A recent study published in the Journal of the American Medical Association, adds to other prior studies have led much the same conclusions on the benefits to health and weight management, promoting a diet food low glycemic index or average.
This study compared a diet rich in carbohydrates, but low glycemic index, vis-à-vis a diet low in fat. The results of this study showed that people who follow the low GI diet had improved their blood pressure and their blood fat levels, more significant than those who followed the diet low in fat.
People in low-GI diet, sought 43% of their calories from carbohydrates, 27% protein and 30% in fat. In turn people in low-fat diet would seek 65% of calories from carbohydrates, 17% protein and 18% lipids. In both diets, total calorie intake was reduced for a drop of 10% by weight of participants.
At the end of the study participants in both groups had received the same weight loss, but those of low GI group had suffered less from hunger and had a better blood test. Their basal metabolism was also decreased to a much lesser extent.
The runway seems clear that the process is in control of carbohydrate. This does not however apply to a diet restricted in carbohydrates or carbohydrate, but rather to ensure the quality of these by giving preference to carbohydrates with low glycemic index.
Regimes “Montignac”, “South Beach” (Miami regime) and “In the Zone” are examples of popular diets are based more or less on this principle.
What is a food with low glycemic index?
More food causes a secretion of insulin quickly after its ingestion, the higher its glycemic index is called “high”. There are now tables providing the GI (Glycemic Index) of most foods. The base index is 100 (position of white bread). It considers that foods with an index above 70 should be eaten sparingly, and foods below 50 are conducive to achieving a healthy weight.
Foods with the highest glycemic index foods are naturally richer in glucose, but also poorer in fiber. There are several types of sugars: glucose, fructose, lactose, sorbitol, etc.. For example, among three carbohydrates, white sugar to a GI of 92, glucose 135 and fructose 30.
But pound for pound, these carbohydrates provide the same number of calories, except that fructose with a sweeter than white sugar (sucrose), you use less.
What about calories?
The nutrition experts always come back to the fact that only calories are important, and weight control through a simple balance sheet of what we eat in a day. At least that is the high total calorie of our meals, and better to focus our weight, and that ultimately the only way to lose weight is to control daily caloric intake.
Our nutritionists have certainly right at the base, but to speak only of calories has become a bit simplistic, but as we shall see there is some overlap between a diet based on foods with low glycemic index and regimes based on the calculation calories.
Many studies have shown that people consuming a low GI meal, satiated longer and consume less calorie meals. In a study on obese adolescents, we served three meals with the same number of calories, but with a different glycemic index for each meal. These meals were followed by another meal during which the teens could eat as much as they wanted.
After a medium-GI meals, they accounted for 53% less calories than after a high-GI meal. And reduced calorie intake at 81% when they had previously had a low GI meal.
We believe that the regime low glycemic index is the best solution to find an ideal weight and keep it above! There will be more effective and beneficial if it ensures eating qualities of fat, including essential fatty acids, including the famous Omega-3.
Fats should consist almost exclusively of fatty fish (salmon, sardines, tuna, herring, etc..) Olive oil, canola oil, flaxseed oil, borage oil. Eating a variety of nuts, especially almonds. In fruits, do not overlook the lawyers rich in essential fatty acids. In carbohydrates, encourage whole grains, beans, all foods rich in fiber. The presence of fiber helps lower the glycemic index of foods consumed.
It is easy enough to memorize quickly enough to what category of glycemic index foods belong key (low, medium, high) and to develop healthy dietary habits favoring foods with low or medium GI.
You can even afford to eat occasionally GI foods higher, especially if we take the habit of associating food with low GI. Indeed a high GI food will lower its benchmark when combined with a food low GI.
For example, a slice of white bread glycemic index which is 100 linked to peanut butter, which the GI is 40, will descend to the GI 70, and a high index at the start, finally becomes an average index.
There are other ways to control the glycemic index in a meal and we will return soon in other chronicles.
Menopause is accompanied by a number of events more or less troublesome for women.
It should be noted that all postmenopausal women will not necessarily undergo menopause difficult since 33% of women go through menopause without any disadvantages, while another 33% will have moderate disorders, and finally a final 33% will be greatly inconvenienced. Among the most bothersome symptoms that occur during this period, there are hot flushes and weight gain.
What may influence weight gain in women during menopause?
Seven factors are mainly involved: The hormonal issue, an issue of enzymes, slower metabolism, loss of muscle mass with age, the rate of body fat higher among women, the drastic dieting and poorly balanced and the ‘hypothyroidism.
1: A HORMONE QUESTION
During menopause, the decreased secretion of estrogen causes a spontaneous increase in fat mass and decreased muscle mass.
2: A QUESTION OF ENZYMES
Physiologically, women are more ENZYME Lipogen to store fat while men have a greater number of lipolytic enzymes that dissolve fat.
The woman therefore easier to store fat than men. The resulting gain weight more easily in women than in men.
3: THE SLOWDOWN OF METABOLISM
In premenopausal and during menopause, there is a decreased production of progesterone and estrogen. This affects the thyroid gland and metabolism slows. Therefore, even if a woman eats less, she can gain weight.
It is estimated that after 30 years the efficiency of our metabolism would fall by 1 to 2% per 10 years, resulting in weight gain even easier if you do not eat more either.
4: THE LOSS OF MUSCLE MASS
Both in men than in women, there is a loss of one third of a pound of muscle every year after age 40. This loss of muscle tissue is replaced by fat tissue acquisition. Note that the fat consumes only 4% of resting energy expenditure, while muscle mass consumes 20%.
Statistics indicate that every ten years the body fat of women increased by 26% and that of men increased by 17%. Increased body fat is at the expense of muscle mass.
5: RATE HIGHEST BODY FAT IN WOMEN
A woman has some 40 billion fat cells while the man has only 20 billion. In other words, a woman has a body fat 2 times larger than a man. The muscles of women represent between 20 and 25% of body weight, while human muscles represent 40%.
It is understandable that these differences in terms of physical constitution, that women are more predisposed to weight gain than men.
6: DRASTIC WEIGHT LOSS PLANS
Women at menopause, recording a gain of weight and needed a drastic diet and unbalanced may be frustrated. The rapid weight loss that will result is a loss of fat and muscle. When the person resumes eating habits, it will accumulate fat because of the increasing number of lipogenic enzymes is to say those who store fat.
7: THE SLOWDOWN OF THE GLAND THYRODE
It can happen at menopause that there is a slowdown of the thyroid gland, which can lead to weight gain. Hypothyroidism, or slowing the functions of the thyroid gland, therefore, predisposes women to increased weight during menopause because thyroid ensures normal balance of metabolism and helps maintain a stable weight.
In developed societies, obesity is spreading very rapidly, so much so that we speak of an epidemic. There are more obese families and even entire populations are threatened.
The United States has experienced in fifty years a very rapid increase of obesity and overweight (for 60% of adults), and even children and adolescents are at risk. This phenomenon has now reached Europe, Asia and most developing countries.
The cause of obesity is the change in eating behavior, itself caused by changes in the food industry. The food supply is abundant and the cheapest foods are also rich in calories. The model food rich in sugars and fats is dominant at the expense of traditional models that gave more importance to plants.
Although the existence of a link between excess food and different diseases is accepted, it is difficult to establish a direct relationship between diet and cancer, for lack of scientific evidence unstoppable.
Food is one of the main factors implicated in the onset of cancer for the following reasons:
- Supply current is too high in fat and calories and low in fruits and vegetables. Obesity causes food decrease dietary fiber are involved in the development of gastrointestinal cancer.
- Alcohol is one of the most important factors of cancer, as shown cancer rates in areas heavy consumption of spirits, as the region of Calvados. Alcohol is particularly implicated in cancers of the throat and esophagus.
- Hot drinks like tea (especially in Asian regions), are a risk factor.
- The meats are barbecued at the root of many carcinogens, like nitrosamines.
- Dyes and food additives, now well controlled, have long been a source of concern carcinogens. Read the rest of this entry »
The autumn season has just begun, bringing with it new fruits and vegetables, which will call your diet. At this time of year, grocery stores and markets are beginning to see the best fall market.
While some early potatoes are available regardless of season of the year, some of them are waiting and rendezvous with our taste buds only during certain seasons.
Discovery Health has compiled a list of the best fruits fall to the health food with using FoodFit founded by Ellen Haas. Not only these 15 fruits are rich in vitamins and minerals essential to the body, but most are easy to store and prepare.
Apples fall from trees during moisd’automne. They can be gathered with family, or be purchased at the market. Apples are an excellent source of vitamin C and carctérisent by their high content of fiber (pectin). The apple will keep for six weeks with refrigeration or a free week. Easy to cut, they can be eaten plain or with fresh cheeses, in salads or vegetable dishes, added to meat dishes, or baked as a dessert.
Oranges provide an important input in vitamin C and fiber. In the case of traditional oranges, mandarins, clementines, they usually last a week or maybe two to three weeks in the refrigerator. The oranges are a refreshing snack, and also fit well in many salads.
Banana is available all year in most parts of the country, but fall is a particularly good season for this fruit. Full of vitamin B-6, fiber, potassium and vitamin C, it is a consistent result that can be incorporated into any diet. The color of the banana is a matter of taste, some love them less ripe and green, while others prefer darker and thus more mature. If your bananas have become brown, you can still enjoy performing with them in breads or cakes. Read the rest of this entry »