Why garlic is so useful for our health?
Garlic is a simple and powerful health solution for a number of illnesses and as health benefits that cover a range of ailments because of the several unique compounds it contains, especially the allicin. Garlic also contains small amounts of vitamins A, B, C and E, and the minerals potassium, phosphorus, calcium, sodium, and iron. In fact, Garlic’s most common uses as a dietary supplement are for high cholesterol, heart disease, and high blood pressure. Garlic is also used to prevent certain types of cancer, including stomach and colon cancers. Now, researchers say that garlic may help in weight loss. Garlic contains the compound allicin which is supposed to suppress the appetite and aid in weight loss.

Scientific evidence
To date, there are more than 3000 publications from all over the world that have confirmed the recognized health benefits of garlic. Favorable experimental and clinical effects of the consumption of garlic preparations (including garlic extract) have been reported. These biological responses include:
• Reduction of risk factors for obesity (abnormally high body weight), cardiovascular disease and cancer
• A stimulation of immune function
• Enhanced foreign compound detoxification
• Radioprotection
• Restoration of physical strength

How is garlic used?
Garlic cloves can be eaten raw or cooked. They may also be dried or powdered and used in tablets and capsules. Raw garlic cloves can be used to make oils and liquid extracts.

Composition and nature of garlic
Garlic contains more than 200 chemical compounds. Some of its more important ones include: volatile oil with sulphur-containing compounds: (allicin, alliin, and ajoene), and enzymes: (allinase, peroxidase and myrosinase). Allicin is what gives garlic its antibiotic properties and is responsible for its strong odor. Ajoene contributes to the anticoagulant action of garlic. Garlic also contains citral, geraniol, linalool, Aphellandrene and B phellandrene. The allyl contained in garlic is also found in several members of the onion family and is considered a very valuable therapeutic compound.

How does garlic help in weight loss
Garlic acts as an appetite suppressant as it gives the brain signals of satiety when it is eaten. Hence, a person would be less inclined to eat. Garlic also increases the body’s metabolism. Garlic is supposed to stimulate the nervous system to release the adrenalin hormone – thereby increasing the metabolism. High metabolism can in turn help you to burn calories and lose weight.

Recommended quantity
Studies have shown that an average of 900 mg garlic/day (as little as one half to one clove of garlic) could decrease total serum cholesterol levels by approximately 9%. Dieticians suggest that a normal adult should not eat more than 3 cloves a day.

Obesity is a nationwide epidemic and we hear about the danger from it every day on the news. New research shows that the obese (overweight) individuals are up to four times as likely to develop knee osteoarthritis as they are to develop high blood pressure or type-2 diabetes. The danger to health and quality of life is insidious: at every stage, excess body weight both increases the level of pain and disability and undermines the effectiveness of treatment. Also, whereas high blood pressure and diabetes may be substantially improved on losing weight and are relatively easy to control with therapy, osteoarthritis is irreversible.

Importance of achieving & maintaining normal weight in arthritis

Maintaining a recommended weight or losing weight if they are overweight can lessen pain by reducing stress on the affected joints. Weight loss specifically helps ease pressure on weight-bearing joints such as the hips, knees, back and feet.

Increased body weight is a serious factor in the development of osteoarthritis (OA), particularly in the knees, which carry the brunt of weight day in and day out. In fact, for every pound a person gains, add 3 pounds of pressure on the knees and six times the pressure on the hips. Since weight gain gradually increases the stress on joints, the weight gain the decade before a person has OA symptoms, particularly in middle age, plays a big role in determining if they will have OA. If the patient is overweight, work with them to devise a weight-loss plan that includes eating fewer calories and increasing physical exercise. Make sure they are getting enough nutrients to keep their body healthy and that the activities they choose don’t harm their joints.

Research has shown that losing extra weight can help people who already have osteoarthritis. Moreover, overweight or obese people who do not have osteoarthritis may reduce their risk of developing the disease by losing weight. Herbal supplements used in the treatment of arthritis such as Provailen also help with weight reduction and contributes to an improved sense of well-being.

Conclusion

In short, weight control is important to people who have arthritis because extra weight puts extra pressure on some joints and can aggravate many types of arthritis. Achieving a healthy weight reduces the risk of developing the disease in the first place, relieves existing symptoms and helps to prevent further deterioration.

The oat is a species of cereal grain. Oatmeal is a product made by processing oats. Oatmeal means any crushed oats, rolled oats or cut oats used in recipes such as oatmeal cookies. The porridge made from this is also called oatmeal.

Oat kernels look very much like wheat in structure. Because the oat kernel is soft, the nutritious bran is not removed. Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium. Oatmeal is also a good source of protein and complex carbohydrates. The quality and quantity of the protein in oats is far superior to that of wheat and most other grains. One ounce of oats has twice the protein of wheat or corn flakes. But the most important nutritional advantages are the soluble fiber and the GLA (gamma linoleic acid).

Another health benefit to eating oatmeal is that the nutrients and fiber it contains can help you lose weight and fight off certain types of cancer. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes and obesity.

How do oats help in weight loss

Oatmeal is one of the most satisfying foods an individual can consume at breakfast, which makes it less likely that people will feel hungry later in the morning. The soluble fiber in oatmeal absorbs a considerable amount of water, which significantly slows down the digestive process by creating a gel. For one cup (219 g) of cooked oat bran, for example, it has 6 g of dietary fiber. The gels delay stomach emptying, so you feel full longer and don’t feel hungry quickly which helps with weight loss. In addition, oatmeal:

• Reduces absorption of fat
• Slows absorption of carbohydrates
• Increases feeling of fullness (satiety)
• Provides needed dietary fiber

Scientific studies & research

The scientific and medical community has long been aware that oat soluble-fiber beta-glucans] contained in oat bran and rolled oats are capable of reducing serum levels of cholesterol, triglycerides and blood glucose. Evidence that oat beta-glucans helps reduce cholesterol levels has been sufficient to convince the U.S. Food and Drug Administration to allow health claims on whole oat products.

A recent study (November, 2008 issue of the American Journal of Clinical Nutrition)has found that in addition to lowering cholesterol, eating oatmeal can also be part of a weight loss plan. The results of the study, which were presented on October 23, 2006 at the North American Association for the Study of Obesity (NAASO), found that people who ate a bowl of oatmeal as part of an overall reduced calorie weight loss plan, which included walking, lost significant amounts of weight and body fat when compared to control subjects who only exercised. Other findings from the oatmeal plus walking group included:

• A decrease in waist circumference of 2
• A 5% reduction in body fat.
• 80% of the weight loss was from loss of fat with lean muscle mass largely preserved.

Recommended quantity

One cup contains less than 150 calories, making it an excellent choice for those who are watching their waistline. Experts and dieticians recommend eating 3-5 bowls of oatmeal a week

Conclusion

All in all, if used properly and regularly, oatmeal can be your excellent and safe weightless weapon. In addition, it can also offer numerous other advantages such as:

1- It helps lower serum cholesterol and triglycerides.
2- It promotes maintenance of healthy blood sugar levels.
3- It supports healthy immune function.
4- It promotes digestive health.
5- It promotes maintenance of healthy body weight.

Like most beans, soybeans are rich in the best sort of fiber – soluble fiber – which helps to eliminate cholesterol from the body. They are a useful source of folate, vitamin B3, vitamin B6, vitamin E, magnesium, potassium, iron, copper, phosphorous and manganese.

Why should you include soy in your diet?

Soy is an incredible and unique food. Soy is the only complete plant protein that contains all 9 essential amino acids, and has other added benefits such as omega-3s and isoflavones. Including soy in your diet is an easy way to increase nutrition in your diet. It is low in saturated fat, cholesterol-free, and high in many important nutrients, such as vitamins, calcium and potassium.

Scientific research & studies

Current research being conducted at the University of Illinois on lab rats is demonstrating — when soy consumption goes up, an individual’s weight goes down. Scientists discovered that soy consumption increased metabolism in lab rats. Scientists compared soy peptides with leptin. Leptin is a hormone released by your fat cells. Although it has a number of functions, one of leptin’s main roles is to let your brain know when your stomach is full.

In addition, several animal and human studies have suggested that when soy is used as a source of dietary protein, it may have several biological effects on the body that might help with weight loss. In fact, a preliminary study found that people trying to lose weight using a meal-replacement formula containing soy protein lost more weight than a group not using any formula.

How do soy beans help in weight loss?

It has been suggested that soy does have an effect on those mechanisms and hormones that are induced in the body to help us degrade lipids and reduce body weight, but it actually does so by boosting metabolism and not by reducing food intake.

Role of lecithin: Soybeans contain lecithin; this chemical will shield your cells from accumulating fat. It also prevents, like a shield, fat from forming on your cells. It will also break down fatty deposits in your body.

It has also been suggested that soybeans promoter “satiety” to control weight loss. Satiety is the feeling of fullness, which can help facilitate appetite control. The sooner that a person feels satiated, the lower the total calorie intake. Soy protein plays an important role in satiety because protein has been found to help slow down the absorption of food in the body, resulting in less between-meal snacking, greater portion control and overall healthful weight management.

Recommended quantity

Experts say that to receive the full benefits of soy isoflavones, a health expert panel advocates 160 mg a day, which is approximately the amount contained in 6 glasses of soy milk or 6 servings of tofu. Eat soybeans at least 3 times a week and you’ll be boosting your body’s ability to get rid of fat. You can find soybeans in most health food stores.

Flaxseed is the seed of the flax plant, which is believed to have originated in Egypt. It grows throughout Canada and the northwestern United States. Flaxseed oil comes from flaxseeds. Flaxseeds, like all seeds, are a good source of polyunsaturated fats and mono-unsaturated fats. In addition, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance — many dieters have found that flax seed has been a key to keeping them feeling satisfied. Flax seed is also high in most of the B vitamins, magnesium, and manganese, all vital to human health.

Today, flaxseed is found in all kinds of foods, from crackers to frozen waffles to oatmeal. Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

• Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
• Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods
• Fiber. Flaxseed contains both the soluble and insoluble types.

What is it used for?

Flaxseed is most commonly used as a laxative. Flaxseed is also used for hot flashes and breast pain. Flaxseed oil is used for different conditions than flaxseed, including arthritis. Both flaxseed and flaxseed oil have been used for high cholesterol levels and in an effort to prevent cancer.

How is it used?

Whole or crushed flaxseed can be mixed with water or juice and taken by mouth. Flaxseed is also available in powder form. Flaxseed oil is available in liquid and capsule form. Flaxseed contains lignans (phytoestrogens, or plant estrogens), while flaxseed oil preparations lack lignans.

How do flax seeds help in weight loss?

It has been seen that adding flaxseed oil to foods, or seeds taken with a meal, creates a feeling of satiation (feeling of fullness and satisfaction following a meal). The essential fats in flaxseed oil cause the stomach to retain food for a longer period of time as compared to no-fat or low-fat foods. The addition of flax oil to food also results in a gradual release of this combination into the small intestine. The physiological effect is a slow, sustained rise in blood sugar, then a prolonged plateau of blood sugar. Ultimately, the blood sugar undergoes a slow and gradual drop. You will experience a corresponding feeling of prolonged energy, stamina and satisfaction with no immediate hunger pangs following the meal. The net result is that you feel fuller, longer, and actually eat fewer calories in the long run than if you would have chosen a no-fat, low-fat diet.

Recommended quantity and storage

It may be healthy to add one to two tablespoons of freshly ground flaxseed to your cereal in the morning for potentially controlling weight as well as for other health benefits. Flaxseed that’s freshly ground will have more active lignans than flaxseed that’s already pre-ground, so it’s best to get a small flaxseed or coffee grinder to grind your own flaxseed. Flaxseed must be ground to get maximum benefits of the Omega 3 oil and dietary fiber. One can grind flaxseed with a coffee grinder. Ground flaxseed may be kept for many months in the refrigerator or deep freeze. Whole flaxseed keeps for several years in clean, dry storage at below zero F to 80 F.

Conclusion

All in all, flaxseed in vegetarian diets is a good source of essential fatty acids, protein, carbohydrates, the phytochemical lignan, potassium and other nutrients. The regular consumption of flaxseed has been associated with several health benefits like reduced weight (or lesser risk of obesity), lowered risk for heart disease and certain types of cancer like breast and prostate cancer and treatment of immune disorders and diabetes among others. Thus, whole flaxseed, as well as its individual components, could be used as feed directly or to produce nutraceuticals or functional foods.

Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease and promoting significant weight loss. A lack of dietary fiber increases the risk of developing constipation and gastrointestinal disorders, cardiovascular disease, diabetes and colon cancer. High fiber diet promotes weight loss through less calorie intake while you eat normal amount of food. Fiber intake ensures that you don’t get hungry and tempted to eat foods which are not a part of your diet. So, you stop thinking of eating more all the time as you did before. Fiber foods take a long time to be chewed properly.

Though this does not directly contribute to weight loss, the dieter feels as if he/she has eaten a substantial meal than the usual one. Further, it also takes longer time to finish this meal which in turn helps. Intake of fiber foods make a positive contribution towards your health by aiding the food to move expeditiously through your body.

What is dietary fiber?

By definition, fiber is the indigestible part of fruits, seeds, vegetables, whole grains, and other edible plants.

How does fiber help in weight loss?

Dietary fiber is helpful for those who want to lose weight, since fiber absorbs water so you feel full and satisfied throughout the day. Adding fiber to your diet can help improve your eating habits, which can lead to weight loss and more energy. In other words, fiber helps provide a feeling of fullness and reduce the urge or craving for unhealthy foods. One Swiss study determined that consuming a high-fiber meal reduced hunger more than eating a meal lows in fiber. You can find a number of sources for fiber. Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed. Studies show that people who have included fiber into their daily diets have had better weight loss results than those who have dieted without including fiber.

List of high fiber foods
• Grain, Cereal and Pasta
• Spaghetti (cooked)
• Whole-wheat (cooked)
• Bread (whole wheat or multi-grain)
• Bran (known to have the highest fiber content. Can be consumed as corn bran, wheat bran, bran flakes)
• Whole-wheat pastas
• Popcorn (air popped)
• Barley (cooked)
• Bown rice (cooked)
• Fruits
• Dates
• Apricots
• Raisins
• Strawberries
• Raspberries
• Blueberries
• Apple with skin
• Pear with skin
• Banana
• Orange
• Vegetables
• Dark green leafy vegetables like spinach is the best.
• Peas (cooked)
• Kidney beans
• Lima beans
• Carrots (raw)
• Tomato paste
• Potato (with skin or baked)
• Sweet corn (cooked)
• Dried Fruits and Nuts
• Almonds
• Pistachio
• Pecans
• Seeds
• Split peas (cooked)
• Lentils (cooked)
• Black beans (cooked)

Recommended quantity
Physicians believe you should consume anywhere from 25 to 35 grams of fiber daily, although most Americans eat 15 grams or less.

Cinnamon figures among the most ancient spices in world. The dried inner bark of a variety of evergreen trees, it was more precious than gold in ancient times. While there are more than 100 different species of cinnamon, those that we most likely consume are Cassia (or Chinese) cinnamon and/or Verum (or Ceylon) cinnamon. This small evergreen tree is cultivated in Sri Lanka, Vietnam, Egypt, Brazil, Indonesia and India. It is prepared in two ways. It is prepared either by drying the cinnamon bark and rolling it into sticks (quills), or by crushing it into powder. Cinnamon’s peculiar taste and smell stems from cinnamaldehyde, a substance contained in the bark’s oil.

Cinnamon has one of the highest antioxidant levels of any spice, and many foods, too. You’ll get as many antioxidants in one teaspoon of cinnamon as a full cup of pomegranate juice or a half-cup of blueberries, two foods known for their antioxidant content.

Millions of people are searching for ways to help lose weight, and drinking cinnamon tea or eating cinnamon in other forms for weight loss can definitely help many shed pounds.

How does cinnamon cause weight loss

Cinnamon is a spice commonly used during festive winter times as it “warms” the body. This thermogenic response possibly speeds the body’s metabolism resulting in weight loss. Cinnamon actually creates heat within the body due to a chemical reaction. The body’s metabolism speeds up to counteract the excess heat and balance body temperature. Excess calories are burned throughout the process.

According to another theory, cinnamon decreases blood sugar levels, which increases the level of insulin. The higher amount of insulin is believed to shrink fat cells. Some experts believe cinnamon tea weight loss is especially effective for people with diabetes as they need more insulin. The fat cells in the abdomen are particularly sensitive to high insulin levels, and are very effective at storing energy – far more so that fat cells you’d find in other areas such as the lower body (i.e. hips, rear end, thighs). Because abdominal fat cells are so close to our digestive organs, and there is an extensive network of blood vessels circulating in the abdominal area, it’s even easier for fat cells to store excess glucose there.

Recommended quantity

Typical recommended dosages of ground cinnamon bark are 1 to 4 g daily. The German Commission E monograph suggests ½ to 3/4 teaspoon (2–4 grams) of the powder per day. A tea can be prepared from the powdered herb by boiling 1/2 teaspoon (2–3 grams) of the powder for ten to fifteen minutes, cooling, and then drinking. Cinnamon oil is generally used at a dose of 0.05 to 0.2 g daily. In general, adding 1/4 to 1/2 teaspoon of cinnamon per day to foods you already eat is not harmful. Add a cinnamon stick to your coffee, tea, apple cider, or juice (apple or cranberry). Sprinkle cinnamon on your oatmeal, yogurt, and baked apples. Another idea is to cook rice in cinnamon-flavored broth (made with a cinnamon stick) and stir in chopped nuts and dried fruit when it is done cooking.

Cinnamon tea is also touted as a weight loss remedy when made with other ingredients. You may get better results with this recipe for Cinnamon and Honey Tea. Create a regular cinnamon tea and add 1 tablespoon of pure honey after the tea sits for half an hour so the boiling water does not destroy honey’s beneficial properties. It is recommended to drink all cinnamon teas both before bed and first thing in the morning.

Promising research results suggest a link between apples and weight loss (obesity), brain health (including Alzheimer’s disease), certain forms of cancer, lung and heart health and stroke. Apples are an excellent source of dietary fiber. In addition, apples are also a healthy source of antioxidants, which have been linked to disease prevention. Recent research links apple nutrients to an impressive range of health benefits:

Apples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. These can all help you to lose weight in different ways. The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger. Apples are a low-sodium food that can be a good addition to a healthy diet. Keeping your sodium low will help prevent excess water weight, or retention. And, the vitamins benefit you by increasing health and vitality. Of course, being active helps burn extra calories to speed up weight loss.

Role of pectin in weight loss

Apples, berries and other fresh fruits contain a natural substance called pectin in their walls / skins.

Pectin is defined as a carbohydrate that lacks calories. It is also a reliable source of fiber, which is a prime ingredient of a healthy diet.

Pectin limits the amount of fat your cells can absorb, putting a natural limitation on the amount of fat your cells can absorb. Pectin, once in your system, also has a water binding property i.e. it absorbs watery substances, and these watery substances in turn bombard the cells and make them release fat deposits. Eventually, pectin causes the stomach to empty more slowly. As a result, after you consume pectin, you feel satisfied for a lengthy period of time. This means that you will ultimately eat less, leading to weight loss. Research has shown that a small dose of pectin will do the trick—as little as a single teaspoon can enable you to feel satisfied.

Similarly, soluble fiber, like pectin from apples, may reduce the inflammation associated with obesity-related diseases and strengthen the immune system, according to a study from the University of Illinois. Lab animals fed a low-fat diet with either soluble or insoluble fiber showed distinctly different responses when their immune system was challenged, with the soluble-fiber-fed animals displaying the less sickness and a faster recovery rate than the other animals.

Research & scientific studies

Research from the Rio de Janeiro state university reported that over-weight women who just ate 300 grams of apples or fresh pears (equivalent to 3 fruits daily) lost more weight on a low-calorie diet than women who didn’t add fruits to their diets. Also, these fruit eaters consumed fewer calories overall, boosting their weight loss efforts.
(Nutrition. 2003 Mar;19(3):253-6.)

In addition, apple product consumers are likely to have lower blood pressure and trimmer waistlines, resulting in a reduced risk of metabolic syndrome, a cluster of health issues related to diabetes and heart disease.

Apples & anti-oxidants

The United States Department of Agriculture (USDA) categorized three specific varieties of apples among the top 20 antioxidant sources. While the study highlighted three apple varieties in particular, all apples contain beneficial levels of antioxidants and have other healthful nutrition properties. Two-thirds of an apple’s antioxidants are found in its peel.

Recommended quantity

While apples can be very good for fast weight loss, one should not get too carried away. Eat them in moderation. Maybe, eat 3-4 apples a day as snacks and/or before meals.