Archive for category Dieting
Indulge yourself in the goodness of dark chocolate. This amazing food can provide you with countless health benefits, while leaving a sweet taste in your mouth.
The origin of chocolate dates back to 1500 BC. The cocoa beans were used in Aztec and Mayan civilizations. Christopher Columbus brought these cocoa beans to Spain and later they spread all over Europe while the first chocolate bar was introduced in 1874.
Chocolates are produced from the seeds of Theobroma cacao, commonly known as cacao tree. The tree is native to tropical rain forests of South America and holds significant importance for its beans or seeds that are used for cocoa powder, and cocoa butter. The cocoa beans are then crushed and grounded to get cocoa liquor. Then this cocoa liquor is processed further by mixing sugar and fat and finally you get your favorite chocolate.
There are different types of chocolate available, the taste of chocolate depends on the proportion of cocoa and other ingredients that are used in its mixture. The three main varieties of chocolate are milk chocolate, white chocolate and dark chocolate. Out of these three varieties dark chocolate has the highest amount of antioxidants which makes it the most beneficial variety for your health.
The healthy nutrients you can get from dark chocolate are Potassium, Copper, Magnesium and Iron. You also get flavonoids from chocolate, an important antioxidant for preventing many diseases. In fact, it has 5 times more flavonoids than an apple. These nutrients serve your body with the following health benefits:
Promote Heart Health
A research was conducted in Sweden, over a time period of 9 years to find about the heart promoting benefits of chocolate. In this study more than 31,000 women participated, who consumed one to two servings of dark chocolate per week. A reduced risk of heart failure was observed in these participants.
Another research conducted in Germany proved that consuming a square of dark chocolate everyday can help lower blood pressure and reduce the risk of stroke up to 39%. Thanks to the flavonoids that help with the flexibility of arteries and veins.
It also promotes good circulation because of its blood thinning and anti-clotting properties.
Control Blood Sugar
Good news for diabetics! Dark chocolate ranks low on Glycemic index, which means it won’t spike your sugar levels. The flavonoids present in dark chocolate reduce insulin resistance and helps your body to efficiently use the insulin. Claudio Ferri, M.D., a professor at the University of L’Aquila in Italy says, “Flavonoids increase nitric oxide production, and that helps control insulin sensitivity.”
Did you know that dark chocolate can actually help you to lose weight? A research conducted at the University of Copenhagen, revealed that dark chocolate gives you a more filling effect and lessens your cravings for fatty, sweet and salty foods. So if you incorporate a little portion to your diet you can get optimum health benefits without a weight gain. A cup of hot chocolate is also beneficial for reducing appetite.
A Finnish study revealed that babies born to mothers, who consumed dark chocolates during their pregnancies, were happier and they smiled a lot. So, it is better to use chocolate during pregnancy rather than giving pacifiers to your crying babies after birth. It also relieves stress in mothers-to-be.
Good Mood Food!
An important chemical called phenylethylamine or PEA is present in chocolates, it is the same chemical that the brain creates when you experience the feeling of love. Phenylethylamine also encourages the release of endorphins by your brain, a chemical essential for putting you in a good mood.
Dark chocolates can also relieve stress by reducing the level of stress hormones. It contains serotonin, which acts as a natural anti-depressant.
Dark chocolates contain high levels of flavanols. A research conducted in London proved that flavanols found in chocolates can provide protection against harmful effects of the sun.
Boosts Brain Powers
Researchers at the Oxford University studied long term effects of chocolate consumption on human brain. 2000 participants were included in the study, with age above 70. It was concluded that participants consuming chocolates high in flavanol contents scored high on cognitive tests.
Another study conducted by the researchers at the University of Nottingham, found that drinking flavanol rich cocoa can regulate the flow of blood to the key parts of the brain, as a result its performance is improved.
Provides Cough Relief
Dark chocolates contain theobromine, a chemical that is effective for treating cough. It is as effective as codeine, but unlike codeine it does not cause dullness and tastes far better than it. Maria Belviai, a professor at the National Heart and Lung Institute, in London, says about chocolate that, “It had none of the negative side effects.”
The use of cocoa for treating diarrhea can be traced back to the 16th Century in European and South American cultures. Researchers at the Children’s Hospital Oakland Research Institute found that the flavonoids present in the cocoa help to bind the protein, responsible for regulating fluid secretion in the intestine, this results in a relief from diarrhea.
Dark chocolate is considered among “one of the best cancer-fighting foods” along with other foods like garlic, blueberries, red wine and green tea. Chocolate works in two ways to fight against cancer. It inhibits the cancer cell division and also reduces inflammation.
While choosing chocolate make sure it contains at least 70% of cocoa. Remember! Chocolates are high in fats and sugar, so it is better to consume them in moderate amounts. Mary Engler, Ph.D., a professor of physiological nursing at the University of California at San Francisco, suggests taking no more than 200 grams or 7 ounces of dark chocolate in a week. Also look for labels saying sugar contents less than 10 grams.
Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.
But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.
200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Bananas are high in B vitamins that help calm the nervous system..
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away!’
While draining the grease off hamburger run a pizza cutter through it. It makes it fine not chunky. This helps when the hamburger still has chunks in it when you want it fine for taco meat or to place in a chilli.
To make hamburger a little more healthy remove a lot of the fat. When hamburger is done cooking place in a strainer and run hot water from the tap through it. It helps remove grease and will make the hamburger lighter in texture. It will also take seasoning on better.
Don’t throw away those pumpkin seeds – Save them! They are full of nutritional value and provide some great health benefits. Scoop them all out and separate them from pulp. Strain with warm water to process the rest of the pulp away from seeds. Spread in dry cookie sheet still wet and sprinkle with seasonings. Salt can be fine (or bake them with none which makes for a great salad topping or use on top of casseroles. Try popcorn seasonings like ranch and cheddar cheese or go simple with no sodium garlic powder and onion powder. Bake at 350 until the tops are getting slightly golden in color. Do your best to flip them all and toast on the other side until golden in color. If you would like a bit of “fried” taste spray lightly with a spray olive oil and then season before baking. Cool before placing into a storage container and don’t forget to eat some while they are hot. Has a great butty flavor that is good by itself or added to other food.