Posts filed under ‘Supplements and Nutritions’

Eat and Drink to Great Shape

Green Tea
Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease.. It also has anti oxidant properties. Green tea is one of the main ingredients in most of the weight loss products. Japanese women have been able to control their weight compared to others and I believe their customs of drinking green tea actually contributes to this.

Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. Soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. Drinking soup before each meal will make you eat less especially carbohydrates such as rice, noodles etc..

This heart-healthy favourite ranks high on the good carbohydrates list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just add a tablespoon of oatmeal into your favourite hot beverage and it can be a satisfying and filling breakfast and or snack.


March 11, 2008 at 10:00 am Leave a comment

Protein is the KING

You should be getting about 25 percent of your daily calories from protein but you should make sure to choose lean sources like low-fat yogurt, fat-free milk, fish and poultry to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation. A handful a day is recommended.

Protein helps to keep you feeling full and boost your energy — aiding in your weight loss efforts. Eating additional protein is especially helpful for those over 40 in reducing abdominal fat.

March 10, 2008 at 6:28 am 1 comment

Citrus Fruits to trim waist line

One the best way to whittle down your waist is to replace carbohydrates from sugar and refined grains (like white bread) with carbs from fruits and vegetables. Orange-hued foods were found to be the most effective substitutes.

Since fruits and vegetables are high in fiber, they keep you feeling full longer and researchers believe the high levels of antioxidants like vitamin C and beta-carotene fend off the belly fat. Get a good dose of beta-carotene from carrots, cantaloupe, squash and peaches. You can get your vitamin C from oranges and berries, but remember that fruit juice is not a good substitute for the real thing and you need fibre to fill you up. So go RAW!!


March 10, 2008 at 6:23 am Leave a comment

Selenium- Best bet to reduce abdominal obesity

tummy.jpgThis cancer-fighting mineral also seemed to lower rates of abdominal obesity, reporting that those with lower levels of selenium had larger waistlines.

Several foods contain selenium, such as whole grains, nuts (especially Brazil nuts), poultry, red meat and seafood and it is recommended 55 mcg per day. Foods rich in vitamin E, such as nuts and seeds, will increase the effectiveness of selenium in the body. Your best bet to get enough selenium is to eat a varied, balanced diet or try a supplement containing the mineral.

March 10, 2008 at 6:18 am Leave a comment

Eggs to look after your weight

Eating eggs for breakfast instead of a bagel can reduce hunger and caloric intake both at lunchtime and over the next 24 hours.

The study compared the effects on hunger of two calorically-identical breakfasts, one consisting of two scrambled eggs and two slices of toast with low-calorie jelly, and the other a 3 1/2-inch bagel with cream cheese plus a 3-ounce nonfat yogurt. The study was carried out in 28 overweight individuals, because previous research that found greater satiety from a high-protein breakfast had only tested normal weight individuals.

“Obesity is a serious problem in the United States and throughout the world,” said Dr. Nikhil Dhurandhar of the Pennington Biomedical Research Center, the study’s lead investigator. “Our hypothesis was that eggs could be useful in helping overweight people reduce their energy intakes, a prerequisite of losing weight. We needed to test it specifically in overweight and obese subjects instead of extrapolating the effects from their non-obese counterparts.”

Subjects were randomly assigned to eat one of the two different breakfasts two weeks apart. Meals were prepared and eaten at the research facility to ensure complete control of the amounts consumed. Satiety and hunger after breakfast were evaluated by questionnaire and by measuring calories eaten at lunch, and from study subject diet diaries kept the following 24-hour period.

The researchers found that when participants had eaten the egg breakfast they consumed significantly less energy not only at lunch on that day, but also throughout the day and the next morning as compared to the bagel breakfast. On average they ate about 163 fewer calories for lunch, 263 fewer calories that day, and 418 fewer calories over a 24-hour period.

“Eggs are a convenient, affordable and nutritious food,” said Dr. Dhurandhar. “They are an integral and established part of breakfast in many cultures and may be eaten safely on a regular basis. Recent data from the Nurses’ Health Study showed that egg consumption did not contribute to the risk of coronary heart disease or stroke. Furthermore, eggs have a 50% higher satiety index than other common breakfast foods. These attributes suggest that eggs may be an important part of diets that promote weight management.”

The findings from this study build upon earlier studies showing that protein-based breakfasts improved weight loss better than carbohydrate-focused breakfasts. One recent study from the University of Illinois, Urbana, found that a high protein breakfast increased loss of body fat and preserved lean muscle mass better than a high carbohydrate breakfast. The effects were increased when the dietary regime was combined with exercise.

In the current study, the researchers note that the sensation of satiety is multi-faceted, and eggs seem to have an impact on the psychological desire for food as well as the biochemical responses of the body to different types of nutrients. Dr. Dhurandhar and colleagues are currently carrying out longer-term studies to see the increased satiety and decreased energy intake translates into significant weight loss.

As a person fighting to remain in good shape, I do find eggs for breakfast very satisfying and will make me feeling full for a longer period of time. 2 soft boiled eggs will sure make and start my day with a cup of java of course.

Extracted from: e-diets

February 13, 2008 at 9:28 am Leave a comment

Carbo blocker

Businesses have cottoned on to the demands for a slim, trim figure by churning out fat-busting products from the frontiers of alternative medicine. Products such as carbohydrate blockers work by inhibiting the metabolism of carbohydrates into stored fat.

This ingredient is called phaseolus vulgaris, an extract from the northern white kidney bean. The extract interferes with an enzyme in the body called alphaamylase that breaks down carbohydrates into glucose. Instead, carbohydrates are excreted from the body before entering the blood stream. Brand names such as Carb Blocker, Carb Away etc are available and are sold in stores.

However, the effectiveness of these products are still dubious and no concrete evidence is shown.

February 3, 2008 at 6:05 am Leave a comment

A Java A Day will take your “Fatty Blues” away

Boost to Athleticism

It’s also caffeine — and not coffee, per se — that makes java a powerful aid in enhancing athletic endurance and performance. So powerful, in fact, that until recently, caffeine in coffee or other forms was deemed a “controlled” substance by the Olympic Games Committee, meaning that it could be consumed only in small, designated amounts by competing athletes.

Caffeine stimulates the brain and nervous system to do things differently, including signaling you to ignore fatigue or recruit extra units of muscle for intense athletic performance. Caffeine may even have a direct effect on muscles themselves, causing them to produce a stronger contraction. But what’s amazing about it is that unlike some performance-enhancing manipulation some athletes do that are specific for strength or sprinting or endurance, studies show that caffeine positively enhances all of these things.

Coffee, as you probably know, makes you more alert, which can boost concentration. But claims that it improves a child’s academic performance can be exaggerated. Coffee-drinking kids may do better on school tests because they’re more awake, but most task-to-task lab studies suggest that coffee doesn’t really improve mental performance.

But it helps kids’ minds in another way. A study from Brazil finding that children who drink coffee with milk each day are less likely to have depression than other children. In fact, no studies show that coffee in reasonable amounts is in any way harmful to children.

On the flip side, it’s clear that coffee isn’t for everyone. Its legendary jolt in excess doses — that is, more than whatever your individual body can tolerate — can increase nervousness, hand trembling, and cause rapid heartbeat. Coffee may also raise cholesterol levels in some people and may contribute to artery clogging. But most recent large studies show no significant adverse effects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee. However, coffee with too much sugar added will be bad in the long run. But it is the table sugar added which is harmful but not the coffee itself.

In other words, consume enough caffeine — whether it’s from coffee or another source — and you will likely run faster, last longer and be stronger. But the harder you exercise, the more benefit you may get from coffee.

But you can get other benefits from coffee that have nothing to do with caffeine. Coffee is loaded with antioxidants, including a group of compounds called quinines increases their insulin sensitivity. This increased sensitivity improves the body’s response to insulin.

That may explain why those drinking decaf coffee but not tea beverages also showed a reduced diabetes risk, though it was half as much as those drinking caffeinated coffee.

Coffee has large amounts of antioxidants such as chlorogenic acid and tocopherols, and minerals such as magnesium. All these components have been shown to improve insulin sensitivity and glucose metabolism.

Meanwhile, Italian researchers credit another compound called trigonelline, which gives coffee its aroma and bitter taste, for having both antibacterial and anti-adhesive properties to help prevent dental cavities from forming.

Extracted from: and refer to

January 25, 2008 at 7:39 am Leave a comment

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