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    Sweet Potato and Quinoa Bowl Recipe

     

    An easy, one pot meal with sweet potato, coconut nuts and quinoa for when you are too lazy to cook. Great for those looking out for a healthy bite without hassle.

     

    Ingredients

     

    1 Cup Sweet potato cubes (cooked), peeled
    1 Cup Coconut (unsweetened), shredded
    1 To taste Onion, finely chopped
    1 Cup Quinoa (cooked)
    1 Tbsp Raisins /Cranberries
    1/2 Cup Cashew nuts
    1 tsp Pepper powder
    1/2 tsp Cayenne
    1 Bay leaf
    Salt (As per taste )

     

    How to Make It

     

    1. Heat the oil in the kadhai.
    2. Add bay leaves and onion and fry till onion is translucent.
    3. Add pepper, cayenne, cooked sweet potato and coconut.
    4. Fry well till nice aroma comes out of coconut.
    5. Add raisins/cranberries, cashew nut and fry till cashews are brown in color.
    6. Mix well and fry for another 5 minutes.
    7. Mix in cooked quinoa and mix well.
    8. Leave it on a medium flame for 3 minutes.9.Switch off and enjoy.

     

    RECIPE NOTES

    If you like you can add some spice to your sweet potatoes. Toss them with chili powder or a combination of cumin and coriander before you fry them.

     

    Key Ingredients: Sweet potato cubes (cooked), Coconut (unsweetened), Onion, Quinoa (cooked), Raisins /Cranberries, Cashew nuts, Pepper powder, Cayenne, Bay leaf, Salt

    Cancer: 40 percent of all cases related to obesity, overweight


    A new report warns about the role of obesity in cancer. As many as 40 percent of all cancers are related to obesity, according to the new research, which suggests that these cancers would be preventable if weight was kept under control.

    The report, entitled Vital Signs, was compiled by researchers from the Centers for Disease Control and Prevention (CDC) in collaboration with researchers from the National Cancer Institute.

    C. Brooke Steele, of CDC's Division of Cancer Prevention and Control, is the first and corresponding author of the report.

    The findings are particularly important given the alarming statistics on obesity in the United States. Between 2013 and 2014, the CDC note, as many as 2 in 3 adults were deemed overweight or obese.

    Being overweight is defined as having a body mass index (BMI) between 25 and 29.9 kilograms per square meter, and obesity is defined as having a BMI of 30 kilograms per square meter and over.

    Studying obesity and cancer diagnoses

    Steele and colleagues examined cancer incidence rates using data from the U.S. Cancer Statistics 2014, as well as looking at trends between 2005 and 2014.

    More specifically, the researchers looked at the 13 types of cancer that have traditionally been associated with being overweight and having obesity. These include a type of esophageal cancer called esophageal adenocarcinoma, postmenopausal breast cancer, colorectal cancer, endometrial cancer, gallbladder cancer, and gastric cardia cancer.

    Processed foods linked with cancer risk in slim older women

    Additionally, the researchers looked at cancer of the kidney, liver, and thyroid, as well as ovarian and pancreatic cancer. The report also examined meningioma, which is a slow-progressing type of brain tumor, and multiple myeloma.

    Steele and team grouped and analyzed the data by sex, age, ethnicity, geographic area, and the site where the cancer appeared.

    The researchers analyzed trends both with and without the incidence of colorectal cancer. As they explain, this is due to the fact that screening for colorectal cancer can reduce incidence because the procedure often detects the colorectal polyps before they become malignant.

    Around 630,000 obesity-related cancers

    Overall, in 2014, approximately 630,000 people in the U.S. received a diagnosis of one of the aforementioned cancers, which represents a staggering 40 percent of all diagnosed cancers. 

    The incidence rate was particularly high among adults aged 50 and above. In fact, 2 in 3 of these cancers occurred in those aged between 50 and 74.

    Gender-wise, more cancers were linked with obesity in women than in men. And more specifically, 55 percent of the cancers affecting women and 24 percent of those affecting men were related to obesity.

    Regarding obesity-associated cancers, these rose by 7 percent between 2005 and 2014. By comparison, the incidence of cancers not associated with obesity declined by 13 percent during that time. Colorectal cancer also decreased by 23 percent, most likely due to screening practices.

    "The burden of overweight- and obesity-related cancer is high in the United States," say the authors.

    They add that it "might be reduced through efforts to prevent and control overweight and obesity," and they conclude that "[c]omprehensive cancer control strategies, including use of evidence-based interventions to promote healthy weight, could help decrease the incidence of these cancers in the United States."

    Best vegetables for type 2 diabetes



    People with type 2 diabetes often feel left out at big family meals and at restaurants, but it should not mean having to avoid delicious food.

    In fact, no food item is strictly forbidden for people with type 2 diabetes. Healthy eating for people with diabetes is all about moderation and balance.

    The best vegetables for type 2 diabetes are low on the glycemic index (GI) scale, rich in fiber, or high in blood pressure-lowering nitrates.

    Contents of this article:

    1. Why choose vegetables?
    2. Best vegetables for type 2 diabetes
    3. Eating vegan or vegetarian with diabetes
    4. Healthful diabetes meals

    Why choose vegetables?

    [argula is good for diabetes type 2]
    Arugula and other green, leafy vegetables are rich in nutrients and fiber.

    When considering foods to avoid, many people with diabetes might think about sugary or high-carbohydrate foods, such as cinnamon rolls or bread. Certain vegetables, though, can also cause blood glucose problems.

    The GI refers to how quickly foods cause blood sugar levels to rise. Foods high on the GI, such as most potatoes, rapidly release glucose, potentially triggering blood glucose spikes. They can also cause weight gain when eaten in excess.

    Low to moderate GI vegetables, such as carrots, offer better blood glucose control, and a lower risk of weight gain.

    Nitrates are chemicals that naturally occur in some vegetables. They are also used as preservatives in some foods.

    Eating nitrate-rich foods, not foods processed with added nitrates, can lower blood pressure, and improve overall circulatory health.

    This means that nitrate-rich foods, such as beets, are among the best vegetables for people with type 2 diabetes who have a higher risk of cardiovascular disease. This is still true despite their high level of carbohydrates.

    The key to good food management, in this instance, is to reduce carbohydrate consumption elsewhere, such as by eliminating bread or sugary snacks.

    Fiber and protein are both very important in a healthful diabetes diet. Protein is vital for good health, and can help people feel fuller for longer, reducing the urge to snack and supporting weight loss. Many dark, leafy greens are rich in many vital nutrients, fiber, and contain protein.

    Fiber can help control blood glucose levels.

    It also supports healthy cholesterol levels, can lower blood pressure, and relieve constipation. Like protein, fiber can help people feel fuller for longer.

    Many fruits and vegetables, nuts, and legumes are rich in fiber.

    Best vegetables for type 2 diabetes

    Eating a wide variety of foods, including a mix of the best vegetables for type 2 diabetes, can help people stay healthy while enjoying a range of meals.

    Low GI: Vegetables, with GI scores less than 30, include:

    Fast facts about GI values of foods
    • Frozen green peas score 39 on the GI index
    • Carrots score 41 when boiled and 16 when raw
    • Broccoli scores 10
    • Tomatoes score 15
    • artichoke
    • asparagus
    • broccoli
    • cauliflower
    • green beans
    • lettuce
    • eggplant
    • peppers
    • snow peas
    • spinach
    • celery

    It is worth remembering that the GI gives a relative value to each food item, and it does not refer to an amount of sugar. The glycemic load (GL) refers to how much a person will eat in a serving.

    Nitrates: Vegetables rich in nitrates include:

    • arugula
    • beets and beet juice
    • lettuce
    • celery
    • rhubarb

    Protein: Daily protein recommendations depend on a person's size, sex, activity level, and other factors. People should speak to a doctor for the best insight on what their ideal daily protein intake is.

    Pregnant or lactating women, highly active people, and those with large bodies need more protein than others.

    Vegetables higher in protein include:

    • spinach
    • bok choy
    • asparagus
    • mustard greens
    • broccoli
    • Brussels sprouts
    • cauliflower

    Fiber: Most people need 25-38 grams (g) of fiber each day.

    The American Academy of Nutrition and Dietetics recommend 25 g per day for women, and 38 g per day for men.

    This recommendation varies depending on body size and similar factors.

    Fiber should come from real food, not supplements. Vegetables and fruits with high fiber content include:

     

    • carrots
    • beets
    • broccoli
    • artichoke
    • Brussels sprouts
    • split peas
    • avocados

     

     

    Eating vegan or vegetarian with diabetes

    Eating a vegan or vegetarian diet can prove challenging for people with diabetes. Animal products are generally the most protein-rich options, but vegans avoid dairy and other animal products.

    Some of the best vegan protein-rich options include:

    • lentils
    • beans and chickpeas
    • peas
    • almonds
    • pumpkin seeds
    • amaranth and quinoa
    • sprouted grain bread
    • soy milk

    A vegan or vegetarian person who has diabetes can eat a balanced diet. Nuts, seeds, and lentils offer high protein, often with few calories.

    Healthful diabetes meals

    Any meal that blends several of the ingredients listed above offers excellent nutrition. To keep meals healthy and flavorful, people should avoid using lots of added salt, or relying on prepackaged ingredients that are high in sodium.

    People with diabetes should watch the number of calories in their food, too. Excess calories can turn an otherwise healthful meal into something that leads to excessive weight gain.

    Some simple, healthful meals include:

    [avocado, arugula, and tomato are healthy for type 2 diabetes]
    Avocado, arugula, and tomato are healthful and delicious in a salad.
    • avocado, cherry tomato, and chickpea salad
    • hard-boiled eggs and roasted beets sprinkled with black pepper and turmeric
    • low-sodium cottage cheese spread on toasted sweet potato slices. Add black or cayenne pepper to boost the flavor
    • tofu burger patty with spinach and avocado
    • spinach salad with chia seeds, tomatoes, bell peppers, and a light sprinkling of goat cheese
    • quinoa and fruit added to unsweetened Greek yogurt with cinnamon
    • quinoa seasoned with pepper, or vinaigrette, eaten it on its own
    • almond butter on sprouted grain bread topped with avocado and crushed red pepper flakes

    Balancing less healthful foods with more nutritious ones is a way to remain healthy. For instance, eating a cookie or two per week is usually fine when balanced by a high-fiber diet rich in plants.

    People with diabetes who want to eat well should focus on a balanced overall approach to nutrition.

    There is a risk that forbidding certain foods can make them feel even more appealing, and this can lead to less control of diet choices and blood sugar over time.

    Vegetables are just one part of healthy living with diabetes.

    People should eat a wide variety of foods from all food groups, and consider eating five to seven small meals instead of three large meals. Gaps between meals can cause blood sugar levels to vary a lot through the day.

    Think Yourself Slim

     

    1. Define Your Motivation

    Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure.

    "Self-defeating thoughts are often the most overlooked factors when a dieter gets off track," says Jeffrey Wilbert, PhD, author of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St. Martin's Press, 2000). "You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream." Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible.

    The key is to adopt the right attitude before you start your plan. "If you're really serious about slimming down, you need to think long-term. That's why it helps to ready yourself emotionally to take on the challenge," says Daniel C. Stettner, PhD, a behavioral-medicine specialist at Northpointe Health Center in Berkley, Michigan. These eight strategies will help strengthen your mind-set.

    You probably have lots of reasons for wanting to lose weight. Not all, however, may be good ones. "If your decision develops primarily out of pressure from someone else, your conviction to succeed could diminish over time," says Stettner. "To ensure success, you need to develop the will to improve your life, not someone else's vision of it."

    Start by listing all the reasons you can think of for slimming down. Highlight any that include other people. Rewrite the list, omitting the highlighted items. Next, inspect each one for phrases like "have to" or "must." Such words imply obligation, not desire; eventually, they'll also invite the instinct to rebel. (Test the theory: Stand in front of a piece of chocolate cake and tell yourself over and over that you must refuse it. You'll instantly want to dig in.) Translate each "have to" into a "want to." If your reasons lose their relevance, pare down the list again, until you find two or three of the most compelling motivations.

    2. Choose an Attainable Goal

    "Studies show that most dieters expect to lose as much as four times what they really can in a six-month period," says Stettner.

    Think smaller: Count on losing just 10 percent of your weight within six months, and focus on keeping it off for more than a year. But be careful about relying solely on figures. "A number on the scale isn't a goal; it's a measurement of success," says Bonnie Goodman, a psychotherapist based in Fort Lauderdale, Florida, who specializes in behavioral therapy. Instead, focus on behaviors you wish to change: to reduce your daily fat intake to below 35 percent, or to cut out your afternoon soda or vending-machine snack. Also, consider setting non-weight-related goals, such as entering a 5K race. The pounds you'll automatically lose in the process will seem like a bonus.

    3. Design Your Own Plan

    Rather than trying every new diet fad, create your own plan that will fit your lifestyle. You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.

     

     

    "Little changes to your current eating style, like downsizing portions or preparing foods differently, can add up to big results," says Stettner.

    Think about the foods you can — and can't — live without, then try to work your diet around them. Love chocolate? Have a small piece every day. If you're a born snacker, divide your daily calories into six or seven mini meals so you always feel like you're having a nibble. Whatever you do, don't give up your favorite foods. You'll inevitably feel deprived, which will only make your cravings stronger — and your willpower weaker.

    4. Visualize the New You

     

     
     

    A mental dress rehearsal prepares you to recognize and accept success. "Close your eyes, breathe deeply, and picture yourself healthier and slimmer," suggests Goodman. How do you walk? With your head held high. How do you dress? More boldly. How do you feel? More confident, energized, and proud of your achievements.

    5. Get Your Priorities Straight

    Start by making "commitment appointments." First thing in the morning, set your goal for the day, whether it's to spend an hour at the gym or to cook a healthy meal. Before the beginning of every month, decide which days you'll work out and what you'll do. Shop for healthy foods once a week, always on the same day if possible.

    Stettner also recommends planning ahead for any obstacles you might encounter, such as a visit from the in-laws or a weekend getaway. If your mother-in-law stresses you out (and leaves you raiding the fridge after everyone's gone to bed), schedule private time during her visit to unwind. Going away? Book a hotel with a fitness center, or plan an active outing. Keep an exercise record and a food diary (noting not just what you eat, but when and why), and schedule a time to make entries.

    6. Uncover Emotional Obstacles

    Sadness and anger are two of the most common reasons women overeat, but food won't quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions. Keep in mind, too, that the very act of committing to a diet plan can bring its own challenges.

    "Fear of change is a particularly formidable enemy," says Wilbert. "Altering your lifestyle involves taking a risk, and that can dredge up insecurity."

     

     

    As your body changes, so will the way others perceive you, which can be unnerving. The best way to combat any type of fear is to face it head-on. Keep reminding yourself that every change you make brings you one step closer to becoming a bolder, more confident woman.

    7. Celebrate Every Achievement

    "Rewards reinforce positive behavior, but only if they're meaningful," says Goodman. "When you reach a milestone in your weight-loss or exercise routine, treat yourself to something that celebrates the particular goal you achieved and helps further your progress."

    Logging an extra mile a week on the treadmill? Invest in a pair of top-of-the-line running shoes. If you've dropped a dress size, buy an outfit that highlights your new figure.

    8. Forgive Yourself

    "If you make an unhealthy diet choice, admit that you're fallible, but don't drown in a sea of judgmental thoughts," says Wilbert.

    Berating yourself won't foster the courage you need to dust off those cookie crumbs and move on. A momentary slip won't register on the scale. An egregious misstep, like a no-holds-barred vacation binge, may delay your weight loss slightly, but it isn't likely to undo every bit of progress you've made. Think about what else you did on vacation, then focus on the positive. For instance, lounging by the pool relieved stress, while sampling the buffets exposed you to new flavors you can incorporate into your own low-cal cooking. Turning negative thoughts into encouraging ones will propel you to keep at it until you finally reach your goal weight.

    Slim for Life: 10 Strategies to Lose Fat and Keep It Off



    Use fat to burn fat

    Trying yet again to lose those last 10 pounds? We hear you. In fact, 50 percent of women say that within six months they gain back any weight they've managed to ditch. And more than a quarter have dieted so many times they've lost track of the number. Well, get ready to stop the endless yo-yoing: Science has finally come up with simple, groundbreaking solutions for lasting weight loss. We checked in with the top experts in the field and scoured the latest research to bring you the skinny on everything you need to reach your slim-down goals and stay there.

    Make your fat burn fat.

    Seriously: Your flab can help you shed pounds. How? Just as there's more than one kind of fat in food, there's more than one type in your body. White fat is the bad stuff you want to zap. But a second kind, brown fat, actually torches calories. "Up to 80 percent of adults have brown fat deposits in their bodies," says Aaron M. Cypess, MD, PhD, an assistant professor of medicine at the Joslin Diabetes Center and Harvard Medical School. This good fat is powerful because it's packed with mitochondria, the parts of cells that generate heat. When activated, as little as two ounces of brown fat can gobble up as much as 20 percent of your body's calories.

    Exercise is one of the best ways to get your brown fat in gear. In a study, scientists at Harvard's Dana-Farber Cancer Institute discovered that working out releases a hormone called irisin, which converts white fat to brown. Exercise for a half hour at least five days a week to turn up the burn.

    Three-Cheese Calzones

    Ingredients

    • 1 pound refrigerated pizza dough
    • 1 cup fresh ricotta
    • 1 cup grated mozzarella (4 ounces)
    • 1/4 cup grated Parmesan (1 ounce)
    • 1 bunch spinach, thick stems removed and roughly chopped (5 cups)
    • black pepper
    • 1/4 pound thinly sliced salami
    • 2 tablespoons olive oil
    • 1 cup jarred marinara sauce, warmed

      How to Make It

      Step 1

      Heat oven to 400° F. On a lightly floured surface, divide the dough into 4 equal portions and roll and stretch them into 8-inch rounds.

      Step 2

      In a large bowl, combine the ricotta, mozzarella, Parmesan, spinach, and ¼ teaspoon pepper.

      Step 3

      Layer the salami on one side of each round of dough and top with the cheese mixture. Fold the dough over the filling and pinch the edges to seal.

      Step 4

      Brush the tops of the calzones with the oil. Transfer to a parchment-lined baking sheet and bake until golden, 12 to 15 minutes. Serve with the sauce.

    Nut roast

     

    This satisfying vegetarian loaf with lentils, chestnut mushrooms and cheese, complements all the classic roast dinner trimmings

     

    Ingredients

     

    1 tbsp olive oil
    15g butter
    1 large onion, finely chopped
    2 sticks celery, finely chopped
    2 garlic cloves, finely chopped
    200g chestnut mushrooms, finely chopped
    1 red pepper, halved, deseeded and finely diced
    1 large carrot, grated
    1 tsp dried oregano
    1 tsp smoked paprika
    100g red lentils
    2 tbsp tomato purée
    300ml vegetable stock
    100g fresh breadcrumbs
    150g mixed nuts such as walnuts, peacans, hazelnuts and Brazil nuts, roughly chopped
    3 large eggs, lightly beaten
    100g mature cheddar, grated
    handful flat leaf parsley, finely chopped
    For the tomato sauce
    2 tbsp extra virgin olive oil
    2 garlic cloves, finely sliced
    1 sprig rosemary
    400ml passata

     

    How to Make It

     

    Preheat the oven to 180C/fan 160C/Gas 4. Line the base and sides of a 1.5 litre loaf tin with parchment paper.
    Heat the oil and butter in a large frying pan and cook the onion and celery for about 5 mins until beginning to soften. Stir in the garlic and mushrooms and cook for a further 10 mins.

    Stir in the red pepper and grated carrot and cook for about 3 mins then add the oregano and paprika and cook for just a minute.

    Add the red lentils and tomato puree and cook for about 1 min, then add the vegetable stock and simmer over a very gentle heat until all the liquid has been absorbed and the mixture is fairly dry. Set aside to cool.

    Finally, stir in the breadcrumbs, nuts, eggs, cheese and parsley and a pinch of salt and some ground black pepper. Stir to mix well then spoon the mixture into the prepared tin and press down the surface . Cover with foil and bake for 20 mins, then remove the foil and bake for a further 10–15 mins until firm when pressed gently.

    Meanwhile, to make the sauce, heat the oil very gently then add the garlic slices and rosemary sprig and heat without colouring. Pour in the passata and add a pinch of salt and some ground black pepper. Simmer gently for just 15 mins.

    Allow the loaf to cool in the tin for about 10 mins then turn out onto a serving board or plate. Remove the baking paper and cut into slices and serve with a little of the tomato sauce.

    Zero Belly Diet Expert Review

     

     

    The Zero Belly Diet is the latest weight loss plan developed by David Zinczenko who is popular for his Abs Diet books as well as Eat This Not That.

    In his newest offering, he shows dieters how they can turn off their fat genes in order to lose up to 16 pounds in just 14 days.

    This book was developed from Zinczenko’s many years studying belly fat to understand how it forms, the health implications it has, and how to get rid of it.

     

    Zero Belly Diet Simplified

    David Zinczenko divides the Zero Belly Diet into two parts and here is a basic summary of what you can expect to find in each section of the book.

    Part One

    David starts out this section of his book by explaining why belly fat is so harmful to your health far beyond how it looks. He explains how excess belly fat harms both your heart and your brain.

    He then covers the genetics behind belly fat and discusses the latest research into the genes responsible for storing belly fat.

    Readers then learn how to:

    • Turn off belly fat storing genes.
    • What foods to avoid that promote fat storage.
    • What foods to eat to stop fat storage.
    • How balancing intestinal flora is key to the process of eliminating belly fat.

    Part Two

    Part two of the Zero Belly Fat diet is all about the diet and fitness recommendations needed to put this plan into action.

    The diet basically consists of 3 meals, one “Zero Belly drink” and one snack per day.

     

    The meal plan and recipes consist of the following foods:

    • Complex whole food carbs
    • Olive oil and healthy fats
    • Lean proteins including vegetable proteins
    • High fiber
    • Red fruits
    • Green leafy and bright vegetables
    • Eggs
    • Green tea

    Foods limited are as follows:

    • Refined sugars
    • Refined grains
    • Wheat
    • Processed foods
    • Dairy
    • Saturated fat and red meat

    The diet is not gluten free or vegan, but it includes very low amounts of gluten and a very high proportion of plant-based foods.

    Dieters should limit alcohol to no more than one drink per day, especially during the initial six-week stage of The Zero Belly Diet.

    Zero Belly Diet Cleanse

    Zinczenko also includes a 7 day cleanse as part of his diet. This cleanse is designed to jumpstart results and help dieters to break free from certain food addictions.

    Exercise

    The exercises recommended in the Zero Belly Diet consist of whole body exercises and core strengthening exercises, but with no sit-ups.

    Zinczenko notes that abdominal fat can’t be targeted with exercise, so he believes the whole body approach is much more effective. The book includes all the exercise routines recommended.

    Sample Meal Plan

    Breakfast

     

    EggsRed grapes

    Green tea

    Snack

     

    Zero Belly Smoothie

    Lunch

     

    Green salad with mini peppers, chic peas, and tunaOlive oil and Balsamic dressing

    Snack

     

    10 almonds

    Dinner

     

    Grilled lemon and Pepper Chicken BreastBaked Sweet Potato

    Broccoli

    Costs and Expenses

    The Zero Belly Diet retails for $26 and there is also an additional Zero Belly Cookbook available for $28.

    Positives

    • The Zero Belly Diet’s author has years of experience and expertise helping people lose weight.
    • Promotes healthy foods and a healthy lifestyle.
    • Recognizes the benefits of consuming primarily plants.
    • Offers scientific evidence regarding the harm belly fat can do to one’s health.
    • Discusses the role hormones can play in fat storage.

    Negatives

    • Cleanses have been debunked by many health experts as unnecessary.
    • For those extremely overweight, fat may not leave the belly first.
    • Calorie restriction will be challenging for some.
    • Some dieters may have trouble limiting foods containing dairy, sugar, and wheat.

    A Calorie Deficit is Still Key

    The Zero Belly Diet offers a lot of great advice regarding a healthy way to slim down and get rid of belly fat.

    However, the greatest determent whether or not belly fat will be lost is maintaining a calorie deficit. A person must consume fewer calories than their body uses for any fat loss to occur.