Longevity and The Mediterranean Diet

Longevity and The Mediterranean Diet

Six Reasons Why the Mediterranean Diet Contributes to a Longer, Healthier Life

Over the course of many generations, observers have been able to discern that the people who populate the region around the Mediterranean Sea live longer lives than do men and women in some other parts of the world. Historically, the reason most often attributed to the longevity of the people of the Mediterranean region was climate. However, as researchers became more adept and as scientific methods became more sophisticated, it became clear that while the weather patterns of the Mediterranean area generally were pleasant and inviting, it was the diet of the people in the region that accounted for their longer lives.

There are a number of specific factors related to the Mediterranean diet that nutritionists and medical experts believe contribute to longevity. The more important of these elements are discussed within the confines of this article for your information and guidance.

1. Restorative Effects of the Mediterranean Diet

Many of the specific food items that are part of a Mediterranean diet regimen are high in anti-oxidants. Scientifically speaking, anti-oxidants are important compounds found in certain foods and beverages that work to neutralize the destructive nature of oxidants or free radicals that are found in the human body. Oxidants or free radicals are produced when the body burns oxygen to produce energy. In other words, oxidants really can be considered waste that pollutes the human body.

Over time, the accumulation of oxidants in the body accelerates the aging process. Cells wear and lose their elasticity. Organs end up functioning less efficiently and effectively. Indeed, recent scientific research has demonstrated that oxidants clog arteries raising the threat of stroke. Oxidants are found to contribute to cancer, heart disease and diabetes — the major diseases most responsible for causing people to have premature deaths.

The types of fruits and vegetables that form the foundation of the Mediterranean diet — including richly colored and leafy green vegetables — which are high in anti-oxidants, have a restorative and life prolonging effect on the typical human body.

2. Reducing Cancer Risks

In most parts of the world, cancer of various types is the leading cause of premature death. Studies undertaken by researchers in Europe, Japan and the United States in the past thirty years have demonstrated that the Mediterranean diet effectively reduces the risks of certain types of cancers.

A diet that is high in fresh fruits and vegetables has been shown to be effective in reducing the risks of a wide array of different types of cancers. As has been noted previously, the Mediterranean diet includes the generous consumption of fresh fruits and vegetables.

The Mediterranean diet includes very little animal fat. There is a direct link between the consumption of animal fat and colorectal cancer, one of the deadliest forms of the disease that oftentimes takes the lives of people in their forties and fifties.

Olive oil (truly the foundation of the Mediterranean diet) had been shown to reduce the risk of breast cancer.

By reducing the risks poised by cancer, the lifespan of men and women has been shown to increase appreciably in studies that have followed groups of people over time.

3. Reducing Coronary Heart Disease Risks

Coronary heart disease is one of the top three causes of premature death throughout the world — except in the Mediterranean region. Researchers have concluded that diet has played a large and important role in reducing the risk of coronary heart disease amongst the people who populate the countries surrounding the Mediterranean Sea.

An important study in seven countries (Italy, Greece, Yugoslavia, Finland, United States, Netherlands and Japan) demonstrated that those people who followed a Mediterranean diet regimen were less likely to have coronary heart disease and were less likely to have their lives cut short because of serious and ultimately fatal heart conditions.

4. Reducing Hypertension

On some level, the jury is still out on the direct effects between diet and hypertension or high blood pressure. With that said, it clearly has been demonstrated that hypertension and high blood pressure is responsible for premature deaths the world over. In addition, there is strong evidence to suggest that eliminating certain items from a diet — like processed salts — can work to reduce the risk of hypertension.

Additionally, there is evidence to support the proposition that a diet high in fiber and low in animal fats (like that of the Mediterranean region) works to reduce the threat of hypertension and premature death from this disease.

5. Diabetes Prevention and Control

The Mediterranean diet is well suited to staving off the serious effects of diabetes. The incidence of premature death because of diabetes is lower in those regions in which the Mediterranean diet is practiced. Because diabetes is a disease that can be controlled through diet, electing to utilize the Mediterranean regimen can work to add literally years to a person’s life.

6. The Cumulative Effect of the Mediterranean Diet

It is important to note that the beneficial effects of the Mediterranean diet appear to be cumulative over time. In the other words, the longer a person practices the dining habits of the Mediterranean plan, more of inherent physical benefits of this healthy eating regimen will be ingrained into a person’s makeup. Simply put, the benefits of a Mediterranean diet literally are stored up over time, increasing a person’s lifespan and adding to his or her overall health and well being not only now but well into the future.

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Recommended Daily Actions To Reach The Weight Of Your Dreams

Recommended Daily Actions To Reach The Weight Of Your Dreams

The 3 Week Diet

When you are ready to lose weight you will need two things: dedication and an understanding of what will work for you. Any large changes to your lifestyle will cost you time, money, and create a lot of stress, so be ready if you decide to take this route. If you decide you can’t handle it, you can still see great results by making small changes over time. Below are tips and ideas to help you find the weight loss lifestyle that will work for you.

To increase your motivation to meet your weight loss goals, post pictures of yourself on the refrigerator. You can post a picture of yourself when you were at your ideal weight on the refrigerator. This will help keep you on track during those times when you are tempted to raid the refrigerator for something that isn’t on your acceptable foods list.

Losing weight can seem like an unsurmountable goal, especially when you have a high amount of fat to lose. If you try to think of the whole thing at once you may quickly find yourself becoming overwhelmed and so you should instead break up your main goal into smaller stages. For example, why not just try to lose one pound per week? It doesn’t sound like a lot – but after one year that amounts to 52 pounds!

Before giving in and having a snack when you feel hungry, try drinking a glass of water to see if your hunger goes away. One of the most common mistakes people make when trying to lose weight is confusing thirst for hunger. The fact is, many times when you feel hungry, your body is actually trying to signal that it is thirsty instead.

To help in avoiding temptation to eat foods which can sabotage your weight loss efforts, make a grocery list and stick to it when shopping for food. Don’t deviate from the list when you are in the grocery store and try to withstand the urge to go down the candy and snack aisles. If you must go down the snack aisle, walk on past the sugary stuff and go straight to the nuts or other healthy snacks.

Don’t deprive yourself too long of those unhealthy foods that you love. This could lead to binging and a loss of self-control. Allow yourself to partake of your favorite foods every few days, but only in moderation. Knowing you have the freedom to treat yourself without having to wait forever, will help you to control food impulses.

If you are following a very controlled or rigorousness diet or meal plan then it can be incredibly beneficial to purchase some type of weighing instrument for your kitchen. The most common and practical one is a common kitchen scale as it is small and will allow you to know the weights of your food.

A dash of cinnamon is going to add some low-calorie flavor to many foods. You can use this in oatmeal or on fresh foods as a way to add flavor, without using sugar. This can give the foods, a dessert kind of a taste, without all of the fat and calories of a real dessert.

Here is a simple formula for weight loss:
1. Every morning, on a empty stomach, half an hour before breakfast, and again at night before sleeping, mix honey and cinnamon powder in one cup boiling water. Drink this mixture.
2. If taken regularly, it reduces the weight of even the most obese person.
3. also drinking this mixture regularly does not allow the fat to accumulate in the body, even though the person may eat a high-calorie diet.

If you have been working hard to lose weight, then you need to reward yourself for each goal you meet. When you look forward to something, you are more likely to focus on getting the good things. Also, if there are times when things didn’t go as you had planned, don’t get down about it. Just focus harder and move forward.

Try not to become obsessed with losing weight. Focusing too much on making the scale go down can lead to a dangerous situation where one is willing to try almost anything. Instead, focus on making better choices in the areas of food and exercise. Over time you will become a healthier and slimmer individual.

As soon as you start to see some progress with your weight loss goals, reward yourself with a little shopping trip. You don’t have to spend a lot of money. Just buying a new pair of pants or a new shirt will go a long way toward motivating you to continue. Soon you will see even more changes!

In the end, listen to your body. Pushing yourself too hard is a road to failure, but giving up on your commitment will also get you nowhere. Find what’s right for you and stick to it and you’ll thank yourself in the end. There’s no downside to living a fuller, more energetic life.

Use these tips to guide your weight loss, but don’t stop there. Find out as much as you can about your body and your health and the part that weight plays in each. The more information you have, the better you will understand your body and the more weight you can lose.

You Are What You Eat

You Are What You Eat

Super foods are now becoming recognised worldwide for their health benefits and the ability to help us lose weight. These natural foods go beyond the ‘common’ variety as they are rich in phytochemicals and antioxidants which slow down the ageing process and help your body lose weight.

Here are the ten best foods for weight loss and why they provide everything you need for optimal health.

1. Blueberries

These yummy little berries are rich in antioxidants. Also full of flavonoids and proanthocyandins they help protect memory and cognition. A popular addition to any fat loss program, they taste great whipped up in a low fat smoothie, used in whole-wheat pancakes or muffins or just to add a new dimension to your fruit salad.

2. Broccoli

Broccoli has an abundance of health boosting properties. It contains isothiocyanantes which stimulates the body’s production of cancer fighting enzymes. It has as much calcium as a glass of milk and more vitamin C than an orange. In addition, it is one of the richest sources of vitamin A in any fruit or vegetable. The only catch is you do need to eat it raw to benefit from all this goodness. If you cannot handle it raw, then just lightly steam before tossing through a salad or stirring through whole-wheat noodles.

3. Ginger

Used throughout history for medicinal purposes, ginger helps protect against cancer as well as boosting the immune system. It helps fight infection in our body, increases digestive enzyme activity and is one of the natural weight loss foods that speed up the metabolism and burn fat. Ginger is also a popular remedy for nausea, making it a safe natural choice for pregnant women. Sip hot ginger tea with a drizzle of honey, use in Asian stir fries and grate a little through healthy marinades and sauces.

4. Linseeds

Linseeds contain the essential omega 3 fatty acids which reduce cholesterol. Not only do they have anti cancer properties but they also can help manage menopausal symptoms. They are good for bowel health and soothe digestion. Just a tablespoon of linseeds a day will give you the omega 3 fats that you require. Sprinkle them over your cereal or stir through soups and casseroles. Linseeds should be stored in the fridge.

5. Oats

Containing large amount of soluble fibre, oats help lower cholesterol levels. They have a low GI (glycaemic index) which means they make the perfect breakfast to supercharge your day. Oats are a popular recommendation in most weight loss programs.

6. Salmon

A fantastic source of omega 3 fats, protein and vitamin D. Healthy fat loss programs recommend eating salmon twice a week, as it reduces triglyceride levels. Any leftover calories that your body does not burn are turned into triglycerides, which are a type of fat. Poach or grill salmon, and serve with a leafy salad or steamed vegetables. Combine tinned salmon with mashed sweet potatoes to make healthy patties – kids also love them.

7. Soy

Soy protein contains antioxidant isoflavones which counteract the build up of cholesterol in blood vessels, reducing the risk of heart attack and blood clots. It is also great for bone health and preventing osteoporosis. Make sure you choose soy products that are not genetically modified. Use soy protein or tofu instead of burgers and chicken in recipes. Enjoy soy milk over your cereal or in tasty fruit smoothies.

8. Tea

Numerous studies have shown that the powerful antioxidant polyphenols in tea reduce the risk of cancers and also lower cholesterol levels. In addition, drinking tea helps lower the stress hormone cortisol. Green tea in particular has had much discussion regarding its weight loss benefits. Ideally drink your tea without milk to receive the most benefit.

9. Tomatoes

Tomatoes, which are low in calories, are a versatile health conscious ingredient for any weight loss program. Just add tomatoes to your pasta sauce to boost your antioxidant intake and to lower your risk of chronic diseases, particularly prostate cancer. They are rich in lycopene, which fights damaging free radicals and also high in vitamin C. There are so many exciting ways you incorporate tomatoes into your meals. Whether it be pureed into sauces, chopped through summer salads or thrown into a whole-wheat tortilla, this fabulous super food is a must.

10. Yogurt

Yogurt is a favourite with many dieters. Not only does its creamy texture help satisfy cravings, it is a great source of calcium, protein, vitamin B12 and riboflavin. What is more it contains probiotics which promote a healthy gut and protect the immune system. Use sugar free, low fat yogurt as a substitute for cream in sauces, curries, and desserts. It is fantastic as a ‘quick snack’ on the run and can be cooked in both savoury and sweet recipes.

Make sure you incorporate these ten best foods for weight loss into your weekly weight loss eating plan and enjoy the increased energy and unlimited health benefits.

I am passionate about regular exercise, healthy food and relaxation. Through combining these three things our bodies can become whatever we want them to be.

A quick recap then..get at least 30 minutes of exercise 3-4 days per week consisting of light cardio and some weights and or calisthenics, cut out sugars and things that contain high fructose. 

Seaweed Powder: The Secret Ingredient To Beat The Cellulite

Seaweed Powder: The Secret Ingredient To Beat The Cellulite

Many people who would like to lose weight quickly and cannot stick to normal diets are turning to weight loss supplements to see results. Using this method of weight loss can show results in a matter of days and weeks rather than months. Most of these supplements come from totally natural sources, meaning they are not harmful to your body. They usually take the form of powders, tablets or drinks and contain these supplements.

The use of sea vegetables being rich sources of vital nutrients make them the healthier alternative and a natural power food. The ocean water has up to 92 minerals and can be absorbed by the plants growing in the sea. This makes sea vegetables as one of the most nutrient dense foods on the planet. Seaweed–compared to land vegetables–is one of the best vegetable sources of calcium, which is fantastic for muscle and bone development, strength and growth.

Don’t worry if the idea of eating seaweed grosses you out. Your health food store will have different seaweed granules that you can use as a salt substitute and you’ll never know the difference.

I’ve just come across this interesting article by Alice Miller where she is talking about how seaweed can help reduce absorption of body fat. Please share and comment and let me know what you think about this article. 

According to research conducted at Newcastle University UK, scientists have discovered that a fibre found in seaweed is more effective than most weight loss supplements in respect of preventing the body absorbing fat from food.

During their research, nutrition experts investigated 60 different types of seaweed fibre for how good they were in preventing the body from absorbing fat. Their lab tests reported that the alginate fibre won hands down.

According to researcher Dr Iain Brownlee, “Our initial findings are that alginate significantly reduces fat digestion. This suggests that if we can add the natural fibre to foods commonly eaten on a daily basis, such as bread and biscuits, up to 75% of the fat contained in that meal could simply pass through the body.”

In powder form, this alginate is colourless and flavourless. The biochemists at Newcastle University added this kelp fibre powder to bread to see if they can develop foods that aid weight loss as you consume them, and researches reported that it actually made the bread taste better.

However, this breakthrough is not exactly new. A Scottish chemist, E. Stanford discovered alginates from British kelp in the 1880s. The name is based on “algae”, which comes in many species. The most common being brown seaweed.

Early claims about seaweed and weight loss centred on its iodine content. Iodine was first isolated from brown seaweed in 1811.

World War II stimulated the alginate industry, when production units were set up in Scotland, Ireland and California, harvesting local seaweed resources of wrack and kelp. This sea kelp fibre is currently used by manufacturers in small quantities to thicken and stabilise food.

Alginates are gel-forming gums that provide a wide range of functional properties in foods and beverages-from providing gelling for desserts and dairy products to thickening sauces and serving as gelatine replacements.

This seaweed fibre also known as alginates, ammonium alginate, calcium alginate, potassium alginate and sodium alginate is a gelatinous substance obtained from certain seaweeds and used as stabilizers and water retainers in beverages, ice cream, ices, frozen custard, emulsions, desserts, baked goods, and confectionery ingredients.

It is also a clarifying agent for wine, chocolate milk, meat, toppings, cheeses, cheese spreads, cheese snacks, salad dressings, and artificially sweetened jelly and jam ingredients.

As reported in the Consumer’s Dictionary of Food Additives. Crown Publishers, Inc., New York. 1978, alginates are used also as stabilizers in gassed cream (pressure-dispensed whipped cream). The alginates give a creamy texture and prevent formation of ice crystals in ice creams.

The question is. If it works on bread and biscuits, would it also work on other treats? Could this open the possibility that all those forbidden foods that we love, but pay us back by piling on the pounds, could now actually help in our weight loss program? Imagine being able to tuck into the cookies, buns, and dare I say it….chocolates, and still lose weight?

 

Weight Loss Tips Recommended By Shikha Proven Results

Weight Loss Tips Recommended By Shikha Proven Results

The 3 Week Diet

For many people weight loss is an arduous task. It becomes an endless fight, lose a pound here, and gain a pound there. Most fad diets fail in the long term for weight loss success because they fail to address the main reason for the weight gain. You must stick to your exercising routine and change your eating habits to see enduring weight loss.

But do not lose hope many have taken on this weight loss challenge before you and have won and you can too. I’m sure you would like to know what they did to enjoy this weight loss success.

Well, let’s us take a look at what successful people do to keep the weight off.

It doesn’t have to be so difficult! All you need is just 30 minutes a day of cardiovascular activity to start you on the right track.

You might be saying: But I exercise! Well but do you exercise at least five times per week for about thirty minutes? Don’t have the time for thirty minutes of exercise might be your next answer, can you do three 10 minutes burst of exercise. That would equal to 30 minutes of exercise in a given day.

But remember to pick an exercise that you like for your weight loss program. The more you like the exercise choice, the more you will stick to it and become a true weight loss success.

Try different exercise such as yoga, walking, and kickboxing, joining the local gym or taking an exercise class at the local college. Or may be, if you love dancing, groove to the tunes of your fav music..think of the exciting ways that will move and shake you..!

Insist that you be patient with yourself. You did not put on the weight in a single sitting and you won’t take it off in a week of vigorous exercise. Start off slowly and build your resistance up for exercise.

During your weight loss program, take special care of your diet. Here are the foods to eat during your weight loss program:

  • Fresh Fruits and Fresh Vegetables
    All fresh fruits and vegetables are good for health and for any weight loss program.
    These include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.
  • Grains
    Quinoa, millet, and buckwheat can be used instead of rice. They can be purchased at a health food store.
  • Beans
    Split yellow and green peas and lentils are easiest to digest and require the least soaking time. Other acceptable legumes include kidney beans, pinto beans, mung beans, chickpeas and adzuki beans.
  • Nuts and Seeds
    Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. 
  • Oil
    Extra-virgin olive oil it’s the best for weight loss. Flaxseed oil can be used as salad oil which is not only good for weight loss but also contains the vital Omega-3.
  • Green Tea
    Non-caffeinated teas like green tea helps ease the liver  

Foods to avoid:

  • Sugar
    Refined sugar and mixtures containing refined sugar, including sucrose, dextrose, corn syrup, brown sugar, turbinado. Avoid artificial sweeteners.
  • Fatty Dairy Products
    Whole milk, eggs and butter.
  • Gluten
    All gluten-containing grains, including barley, rye, spelt and kamut. Some people are sensitive to gluten, a protein fragment in these grains.
  • Caffeine
    Coffee, both regular and decaffeinated, black tea, and other drinks containing caffeine should be reduced. Green tea is a great substitute to regular coffee.
  • Yeast
  • Alcohol
  • Food additives and preservatives
  • Chocolate
  • High-Fat Foods

Drink a minimum of 8 glasses of water per day. Water is essential to clear waste from the body.

Once you have committed to a weight loss program, don’t deny yourself the joy of weight loss by stopping. Keep at it and soon you will be getting results that will motivate to stick to your weight loss goals.

I always recommend losing weight naturally. But if you’re looking to lose weight fast, this is the best way to do so.