Black Pepper May Help Fight Fat
The same ingredient in black pepper that makes you sneeze may help keep you slim.
A preliminary new study suggests that the pungent component in black pepper known as piperine fights fat by blocking the formation of new fat cells.
If further studies confirm these effects, researchers say black pepper may offer a natural alternative for the treatment of fat-related disorders like obesity.
“Our findings suggest that piperine, a major component of black pepper, inhibits fat cell differentiation … thus leading to its potential use in the treatment of obesity-related diseases,” writes researcher Ui-Hyun Park of Sejong University in Seoul, Korea, in the Journal of Agricultural and Food Chemistry.
Black Pepper the Fat Fighter
Researchers say the benefits of black pepper and the black pepper plant have been known for centuries in traditional Eastern medicine, in which it is used to treatcholera, diarrhea, and other gastrointestinal issues.
Even so, little is known about how black pepper works within the bloodstream that might explain these beneficial effects.
In their study, researchers looked at the effects of piperine on gene expression in fat tissue in the lab and in computer models.
The results showed that piperine interfered with the activity of genes responsible for forming new fat cells.
Researchers say this benefit of black pepper sets up a chain reaction that helps keep the formation of fat in check in other ways as well.
“Overall, our results suggest that piperine could be a lead natural compound for the treatment of fat-related disorders,” the researchers write.
The Superfoods of Summer
Blueberries: The Indigo-Colored Antioxidant
Why: These berries—one of the few foods that are naturally blue—have sky-high levels of antioxidants, which combat the damage done by inflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may have antidiabetic effects as well.
Red Bell Peppers: A Sweet, Crunchy Punch of Vitamin C
Why: While all peppers are very low in calories (about 25 per cup), reds—which taste sweeter and milder—are best for you. They contain 11 times more beta-carotene than green bell peppers, and while the green variety delivers 60 percent of the recommended daily value of vitamin C, red gives you 240 percent.
Tomatoes: The Summer Heart, Skin and Brain Protector
Why: Lycopene is highest in very red tomatoes; the antioxidant has a long list of benefits, from protecting skin against the sun’s burning rays, to slowing arterial aging, to fighting heart disease, stroke, memory loss and impotence,say Drs. Roizen and Oz.
Watermelon: A Pick-Me-Up with Added Benefits
Why: Aside from its ability to refresh us, watermelon also delivers lycopene. And a recent study led by food scientists at Florida State University suggests it can be an effective weapon against prehypertension, a precursor to cardiovascular disease.
Beets: Colorful Guards Against Cancer and High Blood Pressure
Why: They contain several disease-fighting phytonutrients, including the pigment betacyanin, which gives them their distinctive hue. Beets are also a good source of folate, which guards against birth defects, colon cancer and osteoporosis, and are high in fiber and beta-carotene. And a study in the journal Hypertension showed that beet juice reduced participants’ blood pressure.
Figs: Jammed with Fiber, Calcium…and Jam-Like Flavor
Why: Used for millennia in ancient Mediterranean and Middle Eastern cultures, figs are an excellent source of dietary fiber (almost 2 grams each). They’re also a good source of calcium and potassium.
How to Choose a Multivitamin
There are lots of good reasons to take a multivitamin. Even the best eating plans can fall short of meeting all of the 40-plus nutrients you need each day. Most Americans fail to meet dietary recommendations for many reasons, including strict dieting, poor appetite, changing nutritional needs, or less-than-healthy food choices. Taking a once-daily multivitamin is an easy way to fill in small nutritional gaps.
But strolling down the vitamin aisle to choose the best multivitamin can be confusing. With so many different brands and varieties to choose from, it’s hard to know where to begin.
WebMD offers simple tips to take the guesswork out of the choosing the right multivitamin for you.
Why Take a Multivitamin?
In a nutshell, it’s wise to make sure your diet is complete with all the nutrients needed for health and wellness.
Healthy eating remains the best source of vitamins, minerals, and nutrients. A multivitamin is not a substitute for healthy food or a healthy lifestyle, but it can provide a nutritional back-up for a less-than-ideal diet. “If your diet eliminates whole food groups or you don’t eat enough variety of foods — you would benefit from a once-daily multivitamin,” says Karen Ansel, spokeswoman for the American Dietetic Association.
The 2010 Dietary Guidelines for Americans identified calcium, vitamin D, dietary fiber, and potassium as nutrients of concern for inadequate intake in adults and children. All of these nutrients, except fiber, come packaged in a multivitamin. Fiber can be obtained as a separate supplement, but it’s still best to try to get all your fiber from the foods you eat.
Why To Exercise Today, Even If You Don’t Lose Weight
Some people who start an exercise program have trouble losing weight, and then get discouraged and quit. That’s a serious error: according to a study published recently in the Journal of the American College of Cardiology, regular exercise protects your health even if you don’t lose weight. The study found the reverse is also true: losing weight can help your heart, even if you’re not as active as you should be.
“I think the findings are encouraging, because they clearly show that among the individuals who gain weight, if you maintain your fitness, you’re at a lower risk compared to those who gain the same amount of weight but don’t maintain fitness,” says Dr. I-Min Lee, an epidemiologist at Brigham and Women’s Hospital in Boston and associate professor of medicine at Harvard Medical School.
“Exercise makes the heart less prone to arrhythmias, and it affects the sympathetic nervous system, which brings down your heart rate and allows your heart to work more efficiently,” Dr. Lee says. “Exercise also lowers blood pressure and improves your lipid profile and glucose processing, even if you don’t lose weight.”
How to choose a healthy breakfast cereal
Added sugar vs. natural sugar
Increasingly, breakfast-cereal makers are offering more nutritious, low-sugar options. The trick is trying to find them amidst the Cocoa Puffs, Frosted Flakes, Lucky Charms and all the other sugary concoctions on grocery store shelves. Even cereals that seem healthy — if you’re to trust the front-of-the-box labels on many brands — may be just the opposite.
“Companies have made it harder for shoppers to find a good cereal. They make all these health claims and you really have to read the fine print,” says Bonnie Liebman, director of nutrition for the Center for Science in the Public Interest.
First look at the Nutrition Facts panel on the side of the cereal box (ignore any health claims made on the front), which lists the grams of sugar contained. Then, be sure to compare it to the overall serving size. If a cereal says it has 10 grams of sugar and a serving size of 30 grams, that means the cereal is one-third sugar.
Vitamin D, Calcium, and Omega-3 Supplement Benefits
Nutritional supplements are made to do just that — supplement the body with nutrients that are missing from your diet. But your best bet when it comes to supplements like vitamin D, calcium, and omega-3s, according to recent studies, may be to stick to what’s in your food.
One finding from a US Preventive Services Task Force panel found that postmenopausal women who took low doses of calcium and vitamin D (lower than 400 IU of vitamin D and 1,000 mg of calcium) to prevent bone fractures saw no benefit and had an increased risk of developing kidney stones. The panel also stated that since not enough research is available for higher doses, they weren’t able to make a recommendation when it comes to taking more than those lower doses.
Another review of three studies found that taking omega-3 supplements did little to help mental or cognitive skills in older adults who took a supplement for up to 3.5 years. The researchers did say, however, that long-term benefits could be possible — and not just with your smarts, since omega-3s help prevent heart disease and reduce joint pain as well.
In any case, getting your 600 IU of vitamin D and 1,000 mg of calcium naturally through what you eat is a foolproof way of reaping the benefits from these nutrients. Check out our list of foods high in Vitamin D and nondairy calcium sources, as well as how to prevent omega-3 deficiency, here.
Do you take supplements?
10 min Booty Shaking Waist Workout
Eat Your Way To A Flat Belly
Call it a spare tire, a pot belly or muffin top. Belly fat plagues millions of men and women, but some say you can minimize your middle by eating certain foods. 3 On Your Side Health Reporter Stephanie Stahl has more on the belly busting diet.
Mary Morin lost 20 pounds, but she’s still working hard to improve her abs.
“I try to do sit ups and crunches,” said Mary.
“If I had to guess I’d say 90 percent of women complain about that area,” said Jayne Drew, a personal trainer.
39-year-old Alexa Moulder says it’s especially difficult after becoming a mom.
“It’s a tough area to fix,” said Alexa.
Research has shown there are health risks associated with belly fat. It can increase your risk for heart disease, diabetes, and even certain cancers.
Exercising can help, but Nutritionist Nicolette Pace says you can whittle your middle by eating the right foods.
Food to improve your workout performance
Energy stems from food, hence it is important to note which food is an energy booster and which helps in building your body.
Add to that the fact that muscle recovery and performance is directly related to what you eat before and after each exercise session, and you realise just how important workout snacks really are. Today we check out the best pre and post workout snacks that help workout performance, rather than make you put on or lose weight. Note that these snacks and foods are best consumed within your individual diet guidelines. Therefore, if you are following a 2000 calorie plan, then ensure that these snacks fit within the stipulated number. So without further delay, we give you the best workout snacks to improve your workout performance!
What exactly is a pre-workout snack and how does it help workout performance?
For an effective session, what you eat before a workout is important. Carbs are a great source to sustain your energy levels. In simpler words, the energy that is produced from your pre workout snack fuels your exercise routine giving you better performance. If energy is readily available, then the muscles will contract easily, and you will not feel hungry or dizzy after a workout.
Technically, or scientifically, there are three reasons why you need pre workout snacks:
- To reduce muscle glycogen depletion.
- To reduce muscle protein breakdown.
- To reduce post workout cortisol levels.
Study serves up healthy choice of rice
Rice consumers concerned about reports that rice is linked to diabetes can rest assured that rice can be part of a healthy diet, with scientists finding that the glycemic index (GI) of rice varies a lot from one type of rice to another, with most varieties scoring a low to medium GI.
The findings of the research, which analyzed 235 types of rice from around the world, is good news because it not only means rice can be part of a healthy diet for the average consumer, but it also means people with diabetes, or at risk of diabetes, can select the right rice to help maintain a healthy, low-GI diet.
The study found that the GI of rice ranges from a low of 48 to a high of 92, with an average of 64.
The research team from the International Rice Research Institute (IRRI) and Australia’s Commonwealth Scientific and Industrial Research Organisation (CSIRO) Food Futures Flagship also identified the key gene that determines the GI of rice, an important achievement that offers rice breeders the opportunity to develop varieties with different GI levels to meet consumer needs. Future development of low-GI rice would also enable food manufacturers to develop new, low-GI food products based on rice. Dr. Melissa Fitzgerald, who led the IRRI team, said that GI is a measure of the relative ability of carbohydrates in foods to raise blood sugar levels after eating.
“Understanding that different types of rice have different GI values allows rice consumers to make informed choices about the sort of rice they want to eat,” she said. “Rice varieties such as India’s most widely grown rice variety, Swarna, have a low GI and varieties such as Doongara from Australia and Basmati have a medium GI.”
Dr. Tony Bird, CSIRO Food Futures Flagship researcher, said that low-GI diets offer a range of health benefits: “Low-GI diets can reduce the likelihood of developing type 2 diabetes, and are also useful for helping diabetics better manage their condition.
