I guess there is no one in this world who is happy with the way the weigh. When a great percentage wants to lose weight, another good percentage wants to gain weight. Off course lose weight in certain areas or gain weight in certain areas. It is a never ending struggle. How can I escape from this madness. My requirement is to lose weight - loads of it.
While struggling with Lupus / SLE and all that steroid tablets which I eat, I can easily blame my weight gain on my health issues. But what is the point? I need to lose weight no matter what the reason behind the weight gain. There are times I hate myself, rather my body. I cant help it when I feel helpless and my moods go swinging. Tears are the order of the day for most days. I wish someone understands what I am going through. Hmm.. I am digressing.
What I want to talk about today is weight loss, not Lupus (SLE). I will write about Lupus/ SLE some other time. While I wish I lose weight, the most important thing is eating healthy. I love eating so there is no choice of not eating. Only option is to eat healthy. Like any person who wants to lose weight and "reads" a lot of stuff, I too read all kind of stuff on heath stuff and eating. There are lots of websites which give all kind of information. One of the website which I love and follow kind of religiously is Prevention.
Egg yolks are
home to tons of essential but hard-to-get nutrients, including choline, which
is linked to lower rates of breast cancer (one yolk supplies 25% of your daily
need) and antioxidants that may help prevent macular degeneration and
cataracts. Though many of us have shunned whole eggs because of their link to
heart disease risk, there’s actually substantial evidence that for most of us,
eggs are not harmful but healthy. People with heart disease should limit egg
yolks to two a week, but the rest of us can have one whole egg daily; research
shows it won’t raise your risk of heart attack or stroke. Make omelets with one
whole egg and two whites, and watch cholesterol at other meals.
Yogurt is a
great way to get calcium, and it’s also rich in immune-boosting bacteria. But
next time you hit the yogurt aisle, pick up the Greek kind—compared with
regular yogurt, it has twice the protein (and 25% of women over 40 don’t get
enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90
calories and 15 g of protein per 5.3-ounce serving).
Yes, it does a
body good: Studies show that calcium isn’t just a bone booster but a fat
fighter too. Recent research from the University of Tennessee found that obese
people who went on a low-calorie, calcium-rich diet lost 70% more weight than
those who
ate the least. Vitamin D not only allows
your body to absorb calcium, it’s also a super nutrient in its own right.
Recent research found that adequate D levels can reduce heart disease risk,
ward off certain types of cancer, relieve back pain, and even help prevent
depression, but most of us don’t get nearly enough of the 1,000+ IU daily that
most experts recommend. A splash of milk in your morning coffee isn’t enough to provide
the calcium and vitamin D you need. Use milk instead of water to make your
oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for
an after-dinner treat.
Salmon is a rich
source of vitamin D and one of the best sources of omega-3s you can find. These
essential fatty acids have a wide range of impressive health benefits—from
preventing heart disease to smoothing your skin and aiding weight loss to
boosting your mood and minimizing the effects of arthritis. Unfortunately, many
Americans aren’t reaping these perks because we’re deficient, which some
experts believe may be at the root of many of the big health problems today,
like obesity, heart disease, and cancer. Omega-3s also slow the rate of
digestion, which makes you feel fuller longer, so you eat fewer calories
throughout the day.
Lean beef is one
of the best-absorbed sources of iron there is. (Too-little iron can cause
anemia.) Adding as little as 1 ounce of beef per day can make a big difference
in the body’s ability to absorb iron from other sources, says Mary J. Kretsch,
PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in
Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair
memory) and B vitamins, which help your body turn food into energy. If you can,
splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration
of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3
fatty acids.
Because this type of beef tends to be lower in overall fat, it can be tough—so
marinate it, and use a meat thermometer to avoid overcooking.
It’s hard to
imagine a more perfect food than beans. One cooked cupful can provide as much
as 17 g fiber. They're also loaded with protein and dozens of key nutrients,
including a few most women fall short on—calcium, potassium, and magnesium.
Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high
blood pressure, and breast and colon cancers. The latest dietary guidelines
recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we
usually get. Keep your cupboards stocked with all kinds: black, white, kidney,
fat-free refried,
etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for
sandwich spreads.
In a nutshell:
USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your
risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts
contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has
as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed
broccoli combined; they may help lower LDL cholesterol as well. The key is
moderation, since nuts are high in calories. Keep a jar of chopped nuts in your
fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or
have an ounce as a snack most days of the week.
Soy’s days as a
cure-all may be
over—some claims, such as help for hot flashes, don’t seem to be panning
out—but edamame still has an important place on your plate. Foods such as tofu,
soy milk, and edamame help fight heart disease when they replace fatty meats
and cheeses, slashing saturated fat intake. Soy also contains heart-healthy
polyunsaturated fats, a good amount of fiber, and some important vitamins.
Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer.
Some researchers believe these bind with estrogen receptors, reducing your
exposure to the more powerful effects of your own estrogen, says Prevention advisor
Andrew Weil, MD. But stick with whole soy foods rather than processed foods,
like patties or chips, made with soy powder. Don’t take soy supplements, which
contain high and possibly dangerous amounts of isoflavones.
Fiber-rich oats
are even healthier than the FDA thought when it first stamped them with a heart
disease-reducing seal 10 years ago. According to new research, they can also
cut your risk of type 2 diabetes. When Finnish
researchers tracked 4,316 men and women over the course of 10 years, they
found that people
who ate the highest percentage of cereal fiber were 61% less likely to develop
type 2 diabetes. To reap the benefits, eat 1/2 cup daily—preferably
unsweetened. For a versatile breakfast, top with different combinations of
fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add
texture to meatballs.
Flaxseed is the
most potent plant source of omega-3 fats. Studies indicate that adding flaxseed
to your diet can reduce the development of heart disease by 46%—it helps keep
red blood cells from clumping together and forming clots that can block
arteries. It may also reduce breast cancer odds. In one study, women who ate 10
g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25%
improvement in the ratio of breast cancer-protective to breast cancer-promoting
chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your
cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.
Olive oil is
full of heart-healthy monounsaturated fats (MUFAs), which lower "bad"
LDL cholesterol and raise "good" HDL cholesterol. It’s rich in
antioxidants, which may help reduce the risk of cancer and other chronic
diseases, like Alzheimer’s. Look for extra virgin oils for the most
antioxidants and flavor. Drizzle small amounts on veggies before roasting; use
it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu
of a layer of butter or margarine.
These smooth,
buttery fruits are a great source of not only MUFAs but other key nutrients as
well. One Ohio State University study found that when avocado was added to
salads and salsa, it helped increase the absorption of specific carotenoids,
plant compounds linked to lower risk of heart disease and macular degeneration,
a leading cause of blindness. "Avocados are packed with heart-protective
compounds, such as soluble fiber, vitamin E, folate, and potassium," says
Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. Get Healthy Avocado Recipes But they are a bit
high in calories. To avoid weight gain, use avocado in place of another
high-fat food or condiment, such as cheese or mayo.
Pick any
life-threatening disease—cancer, heart disease, you name it—and eating more
broccoli and its cruciferous cousins may help you beat it, Johns Hopkins
research suggests. Averaging just four weekly servings of veggies like
broccoli, cabbage, and cauliflower slashed the risk of dying from any disease
by 26% among 6,100 people studied for 28 years. For maximum disease-fighting
benefits, whip out your old veggie steamer. It turns out that steaming broccoli
lightly releases the maximum amount of sulforaphane.
We’ll spare you
the Popeye jokes, but spinach has serious health muscles. For one thing, it
contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside
from guarding against age-related macular degeneration, a leading cause of
blindness, lutein
may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach
is also rich in iron, which helps deliver oxygen to your cells for energy, and
folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves
(they provide more
iron when cooked than raw) and serve as a side dish with dinner a few times a
week.
Tomatoes are our
most common source of lycopene, an antioxidant that may protect against heart
disease and breast cancer. The only problem with tomatoes is that we generally
eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice
in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat
with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20
minutes, and serve with chicken.
One of the best
ways to get vitamin A—an essential nutrient that protects and maintains eyes,
skin, and the linings of our respiratory, urinary, and intestinal tracts—is
from foods containing beta-carotene, which your body converts into the vitamin.
Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but
sweet potatoes have among the most. A half-cup serving of these sweet spuds
delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s
fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and
then some.
Garlic is a
flavor essential and a health superstar in its own right. The onion relative
contains more than 70 active phytochemicals, including allicin, which studies
show may decrease high blood pressure by as much as 30 points. High consumption
of garlic lowered rates of ovarian, colorectal, and other cancers, according to
a research review in the American Journal of Clinical Nutrition.
Allicin also fights infection and bacteria. British researchers gave 146 people
either a placebo or a garlic extract for 12 weeks; garlic takers were
two-thirds less likely to catch a cold. The key to healthier garlic: Crush the
cloves, and let them stand for up to 30 minutes before heating them, which
activates and preserves the heart-protecting compounds, according to a 2007 study
from Argentina.
Citrus fruits
get all the credit for vitamin C, but red peppers are
actually the best source. Vitamin C may be best known for skin and immunity
benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025
women and found that those who ate more had less wrinkling and dryness. And
although getting enough vitamin C won’t prevent you from catching a cold or
flu, studies show that it could help you recover faster. Vitamin C has other
important credentials too. Finnish researchers found that men with low levels
were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that
the antioxidant reduces knee pain by protecting your knees against arthritis.
When you think
of potassium-rich produce, figs probably don’t come to mind, but you may be
surprised to learn that six fresh figs have 891 mg of the blood
pressure-lowering mineral, nearly 20% of your daily need—and about double what
you’d find in one large banana. In a recent 5-year study from the Netherlands,
high-potassium diets were linked with lower rates of death from all causes in
healthy adults age 55 and older. Figs are one of the best fruit sources of calcium,
with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve
by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or
enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2
teaspoon of a low-fat version of a soft cheese such as chèvre or Brie.
Blueberries may
very well be the most potent age-defying food—they’re jam-packed with
antioxidants. When researchers at Cornell University tested 25 fruits for these
potent compounds, they found that tangy-sweet wild blueberries (which are
smaller than their cultivated cousins) packed the most absorbable antioxidants.
Research shows a diet rich in blueberries can help with memory loss, prevent
urinary tract infections, and relieve eyestrain. Add up to 1/2 cup of blueberries to your
diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct
professor of food science at the University of Arkansas in Fayetteville. This
alone provides just about double the amount of antioxidants most Americans get
in 1 day.
One large Asian
pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily
need. People who ate the most fiber had the lowest total and LDL cholesterol
levels, according to a recent study of Baltimore adults. The same researchers
found that people who ate the most fiber also weighed the least and had the
lowest body mass index and waist circumference. Serve by dicing it into a salad
of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make
it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1
teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the
pears. Cover and simmer 40 minutes or until pears are soft.
A French study
published in the Journal of Nutrition found that lychee has
the second-highest level of heart-healthy polyphenols of all fruits
tested—nearly 15% more than the amount found in grapes (cited by many as
polyphenol powerhouses). The compounds may also play an important role in the
prevention of degenerative diseases such as cancer. Serve by peeling or
breaking the outer covering just below the stem; use a knife to remove the black pit. Add to
stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.
One of the
healthiest fruits you should be eating is one you probably already are: the
apple. The Iowa Women’s Health Study, which has been investigating the health
habits of 34,000 women for nearly 20 years, named apples as one of only three
foods (along with pears and red wine) that are most effective at reducing the
risk of death from heart disease among postmenopausal women. Other massive
studies have found the fruit to lower risk of lung cancer and type 2
diabetes—and even help women lose weight. In fact, one of the only things that
could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing
it into a mile-high pie. Instead, have one as an afternoon snack with a
tablespoon of peanut butter, or add slices to sandwiches or salads.
Native to South
America, this tropical fruit is an excellent source of skin-healing vitamin C,
with 250% of your RDA per serving. One cup of guava has nearly 5 times as much
C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily
need. It’s also loaded with lycopene (26% more than a tomato), which may help
lower your risk of heart disease. And according to research by microbiologists
in Bangladesh, guava can even protect against foodborne pathogens such as
Listeria and staph. You can buy guava juice, or simmer chunks in water as you
would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana,
1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice
cubes.
Thank you, dark
chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is
filled with flavonoid antioxidants (more than 3 times the amount in milk
chocolate) that keep blood platelets from sticking together and may even unclog
your arteries.It may also help with weight loss by keeping you feeling full,
according to a study from Denmark. Researchers gave 16 participants 100 g of
either dark or milk chocolate and 2 hours later offered them pizza. Those who
consumed the dark
chocolate ate 15% fewer calories than those who had milk chocolate, and they
were less interested in fatty, salty, and sugary foods. Try a chocolate with
70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries
as a midafternoon snack or after-dinner dessert should give you some of the
heart-healthy benefits without busting your calorie budget.
