Food & Recipes

Slow eating may reduce hunger but not calorie intake

Previous studies suggest that eating speed may affect how many calories the body consumes. But new research suggests that eating speed, rather than caloric intake, may have more of an impact on hunger suppression.

This is according to a study published in the Journal of the Academy of Nutrition and Dietetics.

Investigators from the Department of Kinesiology at Texas Christian University say that previous research has mainly analyzed the link between calorie intake and eating speed in individuals of a healthy weight.

But this new study looked at the relationship between eating speed and energy intake in 35 overweight and obese individuals and compared the results with 35 individuals of a healthy weight.

New research suggests that eating slowly may reduce hunger but may not have a significant impact on calorie intake.
Both groups were required to consume one meal a day within a controlled environment over 2 days. Both meals were the same for each group, and the energy content (calories) and weight of each meal were measured prior to consumption.

For one meal, both groups were asked to eat at a slow pace. During this meal, they were asked to imagine they had time constraints in which to finish, to take small bites, thoroughly chew their meal and pause and set down their cutlery between bites.

For the other meal, both groups were asked to eat their food at a fast pace. They were asked to imagine they had to finish their meal within a certain time frame, take large bites, chew quickly and to not put down their cutlery between bites.

Slow eating ‘may reduce hunger’
Results of the study revealed that both groups felt less hungry an hour after the slow-eating condition, compared with the fast-eating condition.

Dr. Meena Shah, lead author of the study, explains:

“In both groups, ratings of hunger were significantly lower at 60 minutes from when the meal began during the slow compared to the fast-eating condition. These results indicate that greater hunger suppression among both groups could be expected from a meal that is consumed more slowly.”

Both groups also demonstrated a higher water consumption throughout the slow-eating condition, with 12 ounces of water consumed, compared with 9 ounces throughout the fast-eating condition.

Dr. Shah says the higher consumption of water during the slow-eating condition may have caused stomach distention in the participants and therefore may have affected the level of food consumption.

No impact on calorie intake for obese group
However, when analyzing the participants’ calorie intake, the researchers found that only the subjects of a healthy weight saw a reduction in calorie intake after consuming the meal in the slow-eating condition. The obese/overweight group ate 58 calories less, while the normal weight group ate 88 calories less.

“A lack of statistical significance in the overweight and obese group may be partly due to the fact that they consumed less food during both eating conditions compared to the normal-weight subjects,” says Dr. Shah.

She adds that the overweight and obese participants may have felt self-conscious during the meal, and so it is possible that this may have caused them to eat less.

According to the Centers for Disease Control and Prevention (CDC), more than one-third of the US adult population is obese. Obesity rates have increased from 14.5% of the US population in 1971-74 to 35.9% of the population in 2009-10.

Dr. Shah notes that with obesity rates continuing to rise, information on how individuals of a different weight approach and consume food may help in the development of strategies to reduce calorie intake.

But she says that findings from this study show that slowing the speed of eating “may help to lower energy intake and suppress hunger levels and may even enhance the enjoyment of a meal.”

Source: medical news today

The Healthiest Chocolate Mousse

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Everyone who knows me can vouch for my obsession with my raw brownies, I’m totally addicted! They’re just amazing, and taste absolutely divine. However, these heavenly flavours aren’t really the main reason why I’m so in love them, as I think all of my desserts taste heavenly – it’s the fact that they only take 3 minutes to make and require absolutely no effort whatsoever. I have to admit though that since they’re so easy and I’m so addicted I’ve definitely eaten a lifetimes worth in the past year! I was about to make them for the trillionth time a few weeks ago when I stopped myself and decided that as a chef I should really be a little more inventive and branch out a little to find another 3 minute treat, so I did and these little bowls of insanely creamy, totally chocolatey goodness were the result. Definitely a lesson in why I should branch out more!

I just can’t tell you how awesome these are. I made six pots in my first batch thinking I’d stock of on a week’s worth of treats end guess what… I ate them all in a row! Pot by pot. They were just too good, I simply could not resist. The combination of banana and avocado creates the creamiest consistency that just melts-in-your-mouth, which is enhanced the the almond butter’s nutty goodness. The avocado’s savoury nature is totally masked though by the sweet, caramel-esq nature of the medjool dates and the deeply rich, smooth cacao powder. So you’ll get all of the avocado’s goodness without making the dessert taste like salad! Trust me on this one, it’s amazing even if it sounds a little weird! No one that’s tried it yet has come close to guessing the creamy ingredients, so I promise you won’t taste it either!

Of course you’ll be getting buckets of goodness from each little dessert pot too – lots of fantastic plant protein form the almond butter, wonderfully anti-inflammatory fats and vitamins from the avocado, tons of heart healthy potassium from the banana, toxin preventing anti-oxidants from the super food cacao and all-important fibre from the dates. So you can eat as much dessert as you like knowing you’re only eating spoonful after spoonful of goodness. A totally guilt-free pudding! How great is that?

The healthiest chocolate mousse: vegan, gluten free, dairy free, sugar free
Serves 2

– 2 really ripe bananas

– 1 ripe avocado

– 6 medjool dates

– 4 tablespoons of water

– 2 heaped teaspoons of almond butter

– 2 heaped teaspoons of raw cacao powder

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Optional

– a squeeze of agave

– a teaspoon of hemp protein powder

– a sprinkling of chia seeds

– a sprinkling of flax seeds

Simply put all the ingredients into a food processor – pit the dates first though – then blend into a smooth delicious mixture.

A blender will work for this but a food processor is a lot easier and quicker!

Keep chilled in the fridge until you’re ready to enjoy!

Source: Deliciously Ella

 

 

4 Reasons You Should Drink Lemon Water

Lemon water, warm or cooled, can be one of the most rewarding things you do for your body every morning. Among brushing your teeth and getting dressed, this morning detox ritual is one you definitely don’t want to leave behind.

Why is lemon water so good for you?

Detoxifying Cure- Lemon is a natural antiseptic and helps the liver by flushing the toxins and bacteria out of your body. The high amounts of Vitamin C in the lemon act as a potent antioxidant to clean out the system, especially when taken on an empty stomach.

Weight Loss– Believe it or not, the cleansing properties of lemon get rid of extra internal waste in your colon. Think of lemon water as a stream going through your body. Unlike a pancake or muffin that requires chewing, digestion, absorption, etc., lemon juice goes straight to the liver, colon, and GI tract to cleanse your body. An added bonus is the pectin fibers in lemon, which help keep you fuller longer.

Restores pH– Everything you eat either contains an acidifying or alkalizing affect, based on its pH. The pH of your body is crucial because all of your body systems depend on it. The more alkaline you are, the better your body will function and the longer you will live. Lemon juice does the job by gently alkalizing the body!

Aids Digestion– The warm water works to get your body’s digestive juices flowing by stimulating peristalsis in your gastrointestinal tract, while the lemon loosens the toxins in your digestive tract.

Source: Feed box

Top 12 foods for brain and nervous system

Your brain ages with time, it is important to improve the functioning and health of the brain along with the nervous system. These top 12 foods can prevent brain deterioration, blood pressure, mental disorders like Alzheimer’s disease, and prevents nerve damage.

Spinach: Spinach is a magical vegetable, that has innumerable health benefits.

No matter the disease or health problem, spinach is a power house of nutrients. Besides, the antioxidants present in spinach gives slows down the aging of the brain and nervous system, hence improves cognitive functioning. Cognition simply means mental functioning – concentration, decision making, problem solving abilities, reasoning and learning.

Dark green leafy vegetables: Homocysteines is a chemical responsible for dementia, Alzheimer’s Disease, and break down of arterial walls, when present in high amounts. But dark leafy vegetables break down homocysteines with the help of folate and vitamin B and B6.

Whole grains: Whole grains and brown rice contains vitamin B6 which can break down high levels of homocysteines that is responsible for mental deterioration. Whole grains also contain magnesium that enhances cognitive functioning.

Cocoa: Cocoa is a powerful antioxidant that prevents the brain from oxidative stress that can cause Parkinson’s Disease, atherosclerosis, heart failure, Alzheimer’s Disease and chronic fatigue syndrome.

Nuts: Nuts like almond and walnuts are a great ingredient for maintaining blood vessels. The Omega 3 fatty acids present in walnut also enhance the mind and the antioxidants present in nuts lowers cholesterol.

Garlic: Garlic can prevent aging of the mind and improves the cardio vascular system too. Garlic too contains antioxidants that fight infections.

Olive oil: Olive oil contains antioxidant polyphenols that lowers high blood pressure and reduces cholesterol. This oil is perfect for maintaining the health of the nervous sytem.

Red wine: Red wine is a potent source of antioxidants that improves the brain and clears the cholesterol too. Red wine can increase longevity but drink red wine in moderation to reap the health benefits.

Tea: Tea not only increases metabolism but also spikes your mind and cognitive abilities. Tea contains antioxidant, catechines that enhances blood flow.

Sardines and herrings: Omega 3 fatty acids is the key component in the fish that improves the functioning on the brain and nervous system. These fishes are known to prevent mental disorders and beneficial for heart health.

Blueberries: If you get your hand on blueberries that’s great! It is loaded with antioxidants that fight free radicals. It is the ingredient to enhance your cognitive skills.

Pomegranate juice: Pomegranate is available all year round and we should reap the benefits to keep our minds active. Antioxidants present in pomegranate fights free radicals.
source: UNB Connect

Health benefits of apple juice

We’ve all heard the old adage, “an apple a day keeps the doctor away”, but does apple juice hold the same miraculous benefits?

We decided to find out and viola, listed below are the top 6 health benefits offered by apple juice.

 1: Reduces heart risk

Drinking a glass of apple juice helps prevent cholesterol formation in your blood vessels and arteries. This further helps in reducing the risk of developing two major causes of heart diseases-high cholesterol and plaques in the arteries.

2: Improves digestion

A glass of raw apple juice helps to clean the liver and kidneys by removing harmful toxins. Due to its cleansing properties, it helps you achieve a cleaner digestive system and you are better protected against liver and kidney diseases.

3: Helps in weight loss

If you are trying to shed some weight, then add apple juice to your diet. Apple juice is completely free of calories and fat and can lower cholesterol.

4: Provides energy

A glass of apple juice is packed with various essential nutrients like vitamin A, vitamin C, Vitamin E, vitamin K and folate. Due to their richness in all these nutrients, it helps to pack your body with lots of energy.

5. Lowers the risk of dementia

Various studies have showed that drinking apple juice regularly helps lower the risk of dementia in older people. Apple juice also slows down brain aging and helps keep it sharp for a longer time.

6: Improves vision

Apple juice is rich in vitamin A, which helps in improve eye health. Vitamin A helps protect your eyes from eye diseases and keeps your vision sharp.

Source; Times of India

Is your yogurt actually healthy?

If there’s ever news in the yogurt world, this is it: Whole Foods Market plans to stop selling Chobani Greek yogurt in 2014 because the product contains genetically modified organisms (GMOs).

GMOs are a result of a crop’s DNA being altered by scientists to protect it from various environmental threats, according to the National Institutes of Health. They get a bad rap because these combinations of genes can’t occur in nature, and they contain compounds not yet tested for human consumption

While Chobani markets its products as containing only natural ingredients, the company’s use of milk comes from dairy cows fed GMO animal feed.

Whole Foods says they’re making way for more exclusive, local brands, especially those that are organic, according to the announcement.

It’s difficult to say definitively that you should avoid GMOs, Alan Aragon, Men’s Health’s nutrition advisor, said. There is some research that demonstrates their downsides, though: The latest animal studies indicate that genetically modified foods have toxic effects on the digestive and reproductive systems.

They have also been linked to many food allergies, according to the University of Medical Sciences in Poland. However, “for anything to be reasonably deemed dangerous, you’d need abundant and consistent evidence in both animal and human trials,” Aragon said. “In this case, the findings just aren’t there.”

If you want to avoid them, you’re likely safe with organic products—which are not allowed to contain GMOs. But when it comes to your yogurt, stick with your Chobani if you like it, Aragon said. If you want to try something GMO-free, go for it, he adds. Brown Cow Greek Yogurt and Straus Organic Yogurts are both organic and non-GMO verified.

Source: Topix

5 Teas that make you slim!

 

The brew that energises can also help you lose weight. Here’s how…

It’s widely known that just one cup of tea can prevent strokes, arthritis, tooth decay and even keep cancer at bay. While it’s regarded as nature’s tranquiliser for its soothing properties, the brew also has another great benefit – it helps shed weight. Scientists have shown that tea has high levels of compounds that battle the absorption of fat.

5 teas that can result in a slimmer you…

Star anise tea: promotes digestion
Star anise, the fruit of a small evergreen tree (Illicium verum) native to China, can be used in the treatment of digestive troubles such an upset stomach, diarrhea, nausea etc. One may drink a tea made from it by steeping a whole pod in one cup of hot water for 10 minutes. Strain this and sweeten it if required. Sip on this slowly when an upset stomach occurs.

Peppermint tea: controls what you eat
If you like peppermint tea then try and rotate that with a green tea drink as both speed up digestion and thus help you burn more calories. The peppermint leaves can be used to make a light, refreshing tea, which can be drunk either hot or chilled. To prepare the tea, take a tablespoon of fresh or dried leaves and add them to boiling water and let it steep for four to five minutes. Strain and add honey, if needed.

Green tea: builds metabolism
Research says the chemical EGCG found in green tea that speeds up the body’s metabolism, is responsible for helping people lose the kilos – it can burn a whopping 70 calories a day! Green tea also raises the level of antioxidants. It’s believed the antioxidant catechins in green tea boost metabolism and helps burn fat (can burn a whopping 70 calories a day!) Steeping time for the tea: two to three minutes at 85 Degrees Celsius.

Rose tea: prevents constipation
One of the oldest flavouring teas available, rose tea – made by mixing fresh roses and the bud of the tea – has a major therapeutic effect on the human body. Apart from clearing toxins and beautifying the skin, rose tea contains vitamins A, B3, C, D and E and is known to act against infections. It also prevents constipation and helps one lose weight.

Oolong tea: guards against obesity
Research reveals that oolong, a semi-fermented tea may have a stronger effect than even green tea. It promotes fat burning is said to help reduce cholesterol and the concentration of fat in the body. About two cups per day is recommended. Steep oolong tea anywhere from 30 seconds to five minutes, for a more full-bodied cup.

Source: Before it’s news

7 Foods that make you stink

Blamed on everything from genes, to cheap perfume, even occupation, or the type of food you ate, body odour can be crowned as the single biggest turning off factor in social interactions.

Some experts might blame it on the excessive use of deodorants and some might blame it on the biological composition of your body, but many unanimously agree that some specific types of food items can lead to body odour. Zoom in on our list of top 7 foods that cause body odour and consume them in moderation if you are a regular victim of this disorder.

Spicy food
A spice overload can lead to excessive sulfur in your food intake, which will be eliminated through skin’s pores and breath. Ensure that you eat well-balanced meals that aren’t too heavy on garlic, onions or piping hot curries.

Red meat
Red meat requires maximum digestion effort for your body to process. Over-eating will lead to issues liker perspiration and unwanted sweat. While vegetarians might not have such issues with their limited food intake, fenugreek and other strong flavoured plants cause similar results.

Alcohol
Chocolate, soda, tea, coffee, alcohol – consuming any of these in excess causes body odour as when you drink them atleast 10% of it will be left unprocessed causing perspiration. Excessive alcohol, in particular, may cause body odour.

Junk foods
Excessive consumption of junk foods with next to no exercise routine, will lead to accumulation of fatty cells inside your body which is the chief reason behind sweating and BO. They lead to unwanted breath and body odour as the food takes longer than their healthier counterparts to get digested. Foods high in hydrogenated oil, sugar, flour, salt and so on are not good when consumed in excess.

Low carbs
A diet which does not contain carbs can lead to a greater release of sweat in the body and also excess of protein foods. This process leads to a release of chemical called ketones in your bloodstream which lead to unwanted smell.

Dairy products
Again, dairy products are rich in protein and high consumption of these food items will take longer for your stomach to digest them. Excess consumption of dairy products can lead to release of hydrogen sulfide and methyl mercaptan in the body which can easily trigger off a foul smell.

Tobacco
We all know it. When the smoke of cigarettes mingles with other sweat glands in the body it’ll lead to a release of a distinctive smell which leads to a specific ‘smoker’ smell that lingers on everything from clothing to hair.

Source: Times of India

The 10 most filling foods: Feel leaner and lighter with these filling foods

Noodle soup made with ramen noodles and tofu or Quorn
This watery nutritious combination contains all the ingredients to activate your ‘feeling-satisfied’ cascade. Generally a bowl of ramen noodles contains a lot of water, green vegetables and a source of protein (tofu or Quorn), as well as starch-rich noodles. High fibre (whole wheat) noodles are best for feeling as full as possible. Pot Noodles don’t count.

Eggs
Are superbly versatile: whether eaten boiled, poached, scrambled or fried, they are an excellent source of protein, which is cracking news

Lean meat
Protein is the most filling macronutrient (more so than carbohydrate, fats or alcohol). Lean meat is primarily protein while much of the muscle tissue is water.

Mushy peas
A school classic, good old mushy peas are high on the satiety index because they are low in fat, low in energy density, and high in carbohydrate, protein and fibre.

Potatoes with skins
Potatoes are full of starches, which are digested and absorbed more slowly than simple sugars. When boiled they also absorb a lot of water, making them more filling, while leaving the skins on means that the fibre content is higher too. You say potato, I say…

Tuna chunks in spring water or fresh tuna
Tuna tinned in water or brine is virtually fat free, even if you eat the tin. It is very high in protein, which is great for helping you feel fuller for longer and fairly low in energy density.

Mexican-style three-bean salad
All beans including classic baked beans are high in protein, low in fat and sugar, high in fibre and high in moisture content. They take time to chew and digest and will fill you up for hours.

Boiled wild rice
Wild rice is higher in fibre than white rice and when boiled is low in fat and high in moisture. By the way, leaving it outside for a few days doesn’t make it wild.

Natural low-fat yoghurt and skimmed-milk soft cheeses
Yoghurt to know about this one. These are low in fat and high in moisture content and are a good source of protein. For maximum effect on satiety and slimming effectiveness it is best to eat yoghurts with soluble fibres such as insulin added to them and avoid those with added sugar.

Fresh fruit and vegetables
Fruit and vegetables are a very low energy density food that is high in water content, low in saturated fat and a good source of fibre while containing some protein. From apricots to bananas and tomatoes to watermelon, filling up on unlimited amounts make fruit and vegetables your best friend, and you don’t even have to get a round in.

Source: mens health

McDonald’s employee website warns workers away from its fast food

In a strange bit of hypocrisy, McDonald’s internal employee website advises workers not to eat a fast-food cheeseburger and fries—pointing out that a subway sandwich is a healthier choice when eating out. The content was provided by a third-party vendor, according to CNBC which first reported on the site.

The McResource Line site—which can be accessed by the public after registering online—appears to steer McDonald’s employees away from eating where they work, though it doesn’t name the actual establishment.

“In general, avoiding items that are deep fried are your best bet,” the site advises on a page devoted to fast food tips. “Healthier choices include sandwiches that can be loaded with vegetables. Limit the extras such as cheese, bacon, and mayonnaise. Eat at places that offer a variety of salads, soups and vegetables to help maintain your best health.”

The site acknowledges efforts by fast-food chains to improve the nutritional quality of their food in recent years by, for example, banning partially hydrogenated oils full of trans fats. But, it also says, “even with these changes, it is hard to eat a healthy diet when you eat at fast-food restaurants often. Many foods are cooked with a lot of fat, even if they are not trans fats.”

McDonald’s spokesperson Lisa McComb told me via email that “reporting is inaccurate” concerning the website and that the “site does not advise against fast food.”

McDonald’s issued this statement: “Portions of this website continue to be taken entirely out of context. This website provides useful information from respected third-parties about many topics, among them health and wellness. It also includes information from experts about healthy eating and making balanced choices. McDonald’s agrees with this advice.”

The company is correct about the website including a lot of other health information beyond fast-food. In fact, I was only able to find two pages devoted to fast-food advice. But the advice, in my opinion, wasn’t taken out of context and makes it pretty clear that people should limit their intake of fast-food from burger joints.

“In general, people with high blood pressure, diabetes, and heart disease must be very careful about choosing fast food because of its high fat, salt, and sugar levels,” the site says. It warns against ordering chicken that’s breaded or fried—bye bye McNuggets—and a host of caveats when ordering a hamburger advising that “a single, plain meat patty without the cheese and sauces is the best choice. Ask for extra lettuce, tomatoes, and onions. Limit how many French fries you eat. Ketchup contains a lot of calories from sugar.”

McDonald’s said in its statement that they “introduced oatmeal, grilled chicken, egg whites and real-fruit smoothies” for a “variety of balanced menu choices.” I just wonder how many customers are actually passing up the Egg Mcmuffin and Big Mac for oatmeal or a piece of grilled chicken. Maybe, at least, some employees are.

Source: boston