Tuesday, 28 June 2011

DETOX DIET: SAFE OR BREAKNECK????????

Hello everybody....
Yesterday it was a lovely weather,
I hope you were also out somewhere enjoying that enchanted weather as few of my friend made a plan to hang together.... I was realy excited to meet all of them... we as usual sat at Cafe Coffee Day and start discussing and sharing are achievement of our past few months. I have told them that now I m a blogger and writing about nutrition...


Suddenly one of my dear friend, ask me about DETOX DIET. She had lots of queries and questions in her mind regarding these diets because she wants to know the real picture behind the scene...


And this provides me a platform to write a new article on DETOX DIET.


Detox diets promise to flush toxins from our body and improve health, increase vitality, and help you lose weight by removing impurities from your lungs, skin and colon. But actually do, not more than lead you to unpleasant, unhealthy side effects. Still, these super-restrictive eating plans are hotter than ever, thanks to being linked to lanky celebrities including Gwyneth Paltrow and Angelina Jolie. Beyonce Knowles attributed her 20-pound weight loss for the movie "Dreamgirls" to the Master Cleanse — a starvation diet whose adherents swallow nothing but a concoction of lemon juice mixed with maple syrup, water and cayenne pepper, as well as salt water and a laxative tea for 10 days. The latest to join the ranks is Salma Hayek.


DETOXIFICATION


Detoxification is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins are anything that can potentially harm body tissue, including waste products that result from normal cell activity, such as ammonia, lactic acid and homocysteine, and human-made toxins that we are exposed to in our environment, food, and water. The liver, intestines, kidneys, lungs, skin, blood and lymphatic systems work together to ensure that toxins are transformed chemically to less harmful compounds and excreted from the body.


The newsletter Harvard Women’s Health Watch reviews some of the most widely promoted detox procedures, including the following:


Intestinal cleansing: Kits typically include a high-fiber supplement, a “support” supplement containing herbs or enzymes, a laxative to be used daily, and enemas. The aim is to eradicate parasites and expel fecal matter that allegedly adheres to the intestinal walls.


Foot detox: One method employs a special type of adhesive pad worn on the bottoms of the feet during sleep. Another approach is to immerse the feet for 30 minutes in an “ionic foot bath,” containing salt water and two electrodes that supply a low-voltage electric charge. Both methods claim to stimulate the outflow of toxins through the feet. However, there is no scientific evidence that ionic changes in the environment can stimulate a discharge of toxins through the feet—or any other part of the body.


Detox diets: A seemingly infinite array of diets is available for detoxifying the whole body. However, studies have shown that fasting and extremely low calorie intake—common elements of detox diets—cause a slowdown of metabolism and an increase in weight after the dieter returns to normal eating.


DETOX DIET


A detox diet is a dietary regimen involving a change in consumption habits in an attempt to detoxify the body by removal of toxins or other contaminants. It is claimed to improve health, energy, resistance to disease, mental state, digestion, as well as aiding in weight loss.
There are many different types of detox diets. Generally, a detox diet is a short-term diet that:


• Minimizes the amount of chemicals ingested (for example, by eating organic food).


• Emphasizes foods that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification.


• Contains foods, such as high fiber foods and water that draw out and eliminate toxins by increasing the frequency of bowel movements and urination.


• Detox diets usually suggest that fruits and vegetables compose a majority of one's food intake.


• Limiting this to unprocessed (and sometimes also non-GM) foods is often advocated.


• Limiting or eliminating alcohol is also a major factor, and drinking more water (which helps curb appetite) is similarly recommended.


THERE IS NUMBER OF DETOX DIETS... FEW OF THEM ARE...


THE MASER CLEANSE DIET - The Master Cleanse diet is a combination of maple syrup, lemon juice, and cayenne pepper mixed in water. This is a gentler detox diet than a water-only fast. The energy in maple syrup is easily absorbed, which regulates the release of toxins as stored fat is converted to energy more slowly. This diet does not produce the healing crisis usually associated with water fasts, and you can continue doing your normal programme of activities.


JUICE FAST - It is another type of liquid detox diet. You are supposed to consume fruit or vegetable juices, or a combination of both. Apart from detoxification, you have the added benefits of enzymes, minerals and vitamins which help to rejuvenate the body. The best part of the diet is that it is easy on your digestive system, as the body can assimilate them directly without the need of any digestive enzymes.


MONO FRUIT DETOX DIET - The word mono would give you a clue that the diet will consist of only a single type of fruit. The diet can be done for a prolonged period, as the organic water of the fruit allows the body cells to clean themselves. When the water comes out, it takes out along with it harmful toxins. The use of only one fruit also makes your body’s pH more stable, and regulates your sugar level.


RAW FOOD DETOX DIET - Raw food diet means not only going back to a natural way of eating and avoiding processed foods, preservatives and additives, but also avoiding nutrient degradation by cooking. Eating foods in raw form preserves constituents, such as vitamins, fibre, chlorophyll, and organic forms of essential minerals, to benefit the human body.
They also come with digestive enzymes undamaged by heat, thus enzyme production in the body can be reserved for metabolic processes. They contain antioxidants and substances that strengthen your immune system. Raw foods support favourable potassium-to-sodium ratios that optimise cell functioning and pH balance, which are desired states when you go on a detox diet.


HALLELUJAH DIET - Many people are not comfortable with the idea of having all meals consisting of only raw food. As an alternative, this diet allows you to eat 85% raw food and 15% cooked food. The only restriction is that the cooked meal can be eaten only at the end of the evening meal. Also, breakfast has to be skipped and only barley grass drinks and fresh vegetable juices can be had instead then. It’ll take some time to get habituated to the regimen of skipping breakfast though if you are used to it. This switch is easier if you replace bacon and eggs with almond milk, fresh fruit salad, and sprouted grain toast with almond butter and whole grain raw granola.


DIURETIC DIET - This not only reduces body fat, but also helps the body to release fluids. Certain herbs like asparagus, artichoke, celery seed, dandelion, juniper berries, melon, parsley and watercress assist in this. Some food supplements and beverages like coffee, coke and tea are also diuretics.


NEED OF DETOX DIET


A growing body of research suggests that many of the chemicals we ingest daily through food, water, and air can become deposited in fat cells in our bodies. Toxins include pesticides, antibiotics and hormones in food, chemicals from food packaging, household cleaners, detergents, food additives, heavy metals, pollution, drugs, and cigarette smoke. A diet that lacks certain nutrients may also impair our natural ability to detoxify chemicals, which further leads to their build-up in the body.


BENEFITS OF A DETOX DIET
People often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity after a detox diet.


SIDE EFFECTS


As we have came across to there benefits, it also have another side, these are few side effects of detox diet.....
One of the most common side effects is headache within the first few days of starting the detox diet, often due to caffeine withdrawal.


• Other side effects include excessive diarrhea, which can lead to dehydration and electrolyte loss.


• Constipation may occur if people consume excess fiber without also increasing their fluid intake.


• Other side effects can include tiredness, irritability, acne, weight loss, and hunger.


• Any worsening of symptoms or new symptoms that occur during a detox diet should prompt a visit to a 
qualified health professional.


• If a detox diet is continued for a longer time, it may result in nutrient deficiencies, particularly protein (some detox diets omit animal products) and calcium.


• Fatigue, indigestion, cough, muscle pain, and poor sleep can be signs of serious illness.


• Vitamin deficiencies, muscle breakdown and blood-sugar problems — not to mention frequent liquid bowel movements — are some of the seriously unpleasant drawbacks to these plans, which are skimpy on solid foods and often call for laxatives.


• Because the crash diets can upset blood sugar, potassium and sodium levels in the body, people with diabetes, heart or kidney disease or women who are pregnant or nursing shouldn't try them, experts say. Children, teens, older adults or people with certain digestive conditions should also steer clear.


• News from THE TIMES, states that detoxing is potentially dangerous will have caused ripples of panic among those who rely on it for inner cleansing and occasional inch loss. A 52-year-old mother of two from Oxfordshire, made headlines when she received more than £800,000 after suffering permanent brain damage while on a detox diet that instructed her to reduce her salt intake and consume large amounts of water.


• Another story of 23-year-old patient who had slipped into a four-day coma as a result of hyponatraemia (water intoxication, which causes blood sodium levels to plummet and the brain to swell) induced by a three-week detox diet. Too much fluid and too little dietary sodium mean body salts, or electrolytes, in the blood become dangerously diluted. “Sticking to a detox regimen for a day or two won't be harmful for most people - neither will it have any effect on their long-term health - as there is no scientific basis for it,” Collins says. “But when detox plans promote longer periods of severe dietary restriction, which many do, they can cause problems.”


MY VERDICT ON DETOX DIET
As we have alredy discussed about its side effects, as a nutritionist i don’t believe in detox diet.


• Cutting out whole food groups, such as meat, milk and milk products and whole grains can prone you to some serious nutritional deficiencies.


• For being healthy u need a - healthful diet, adequate fluids, exercise, sleep, and all recommended medical check-ups, instead of relying on so-called detox procedures.


• A healthy diet means include all food groups in your diet and have small and frequent meals.


• Anyone considering a detox diet should consult a qualified health professional and/or their medical doctor first.
• Pregnant or nursing women or children shouldn't go on a detox diet.


• People with anemia, eating disorder, diabetes, kidney disease, autoimmune disease, cancer, terminal illness, certain genetic diseases, and other chronic conditions shouldn't try this diet

Content courtesy: http://www.sciencedaily.com/articles/d/detox_diet.htm

Image courtesy:  greenlifeweightloss.com, flixya.com, easyrawfooddetoxdiet.com, book123.net, beautiful-body-ideal-weight.com, isovidysep.tk, whole-body-detox-diet.com,  medimanage.com, chronicfatiguesyndromesymptoms.info, ifood.tv

Sunday, 19 June 2011

OLIVE OIL

Today everybody is talking about olive oil. “OLIVE OIL IS BENEFICIAL FOR YOUR HEALTH... CONSUME OLIVE OIL... OLIVE OIL IS GOOD FOR YOUR HEART AND BODY....”



But do you know why???????

YESTERDAY I was driving and listening FM... Some radio jockey was talking about healthy eating pattern, she also mentioned about the use of olive oil in your diet. She said “you should also use olive oil in your diet because it is beneficial and good for health”.

She was perfectly right but what strike in my mind was “WHAT ARE THE BENIFIT OF OLIVE OIL AND WHY IT IS GOOD??????” Everybody knows that olive oil is good but why and what are its benifits....

THIS SCENARIO PROVIDES ME AN OPPORTUNITY TO MAKE YOU AWARE ABOUT OLIVE OIL AND ITS BENEFITS.....

Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.
There are two types of fat - saturated and unsaturated. Butter, ghee, etc. are saturated fats and oils are unsaturated fats. High intake of saturated fats increases blood cholesterol level that can lead to coronary disorders and high blood pressure. Whereas unsaturated fats are considered as healthy dietary fat.
The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are actually considered a healthy dietary fat. If your diet emphasizes unsaturated fats, such as MUFAs and polyunsaturated fats (PUFAs), instead of saturated fats and trans fats, you may gain certain health benefits.

So the basic reason for using olive oil is that it is rich in MUFA and high antioxidant in nature....Excellent source of vitamin E and also contains Sterols and especially B sitosterol.
These sterols and especially B sitosterol are only being found in olive oil and its effect is extremely important as it counters intestinal absorption of dietary cholesterol.

BENEFITS OF OLIVE OIL
Some of the beneficial effects of olive oil are.....

PREVENT CANCER AND AGING - In an article published in the August 2008 “Journal of American Nutrition”, researchers concluded that olive oil likely prevents cancer and aging by protecting DNA from damage. Damage to our DNA is exactly what causes both cancer AND aging, along with a myriad of other chronic conditions. The phenolic compounds in olive oil are shown to have a protective effect in vitro to our DNA. The more antioxidants we can include in our diet, the more we can PREVENT disease.


PROTECTIVE EFFECT AGAINST OSTEOPOROSIS - A study conducted by Aim Shams university, Egypt, 2011 concluded that Olive oil supplementation proved to be beneficial and was found to both attenuate these changes and to positively affect the thickness of bones and have a protective effect against Osteoporosis. Osteoporosis is a disease characterized by a decrease in bone mass, which in turn causes the architecture of bone tissue to become fragile. This can then increase the possibly of fractures, making even the slightest of knocks potentially fatal for sufferers. For this study, scientists were particularly interested in how a supplementation of olive oil could be used to help women in this category. Tests were carried out on rats showing comparable conditions to female human menopause, with one group being treated orally with olive oil. The results found that that rats not treated with olive oil showed a significant decrease in calcium levels and a significant increase in plasma ALP, MDA, and nitrates levels.

LOWER RISK OF HEART DISEASE - An Italian study published in the American Journal of Clinical Nutrition, December 22, 2010 demonstrates how a natural diet of greens and vegetables and olive oil can slash the risk from cardiovascular disease by nearly half. Researchers collected dietary data from 30,000 middle-aged women and compared the cardiac event occurrence during an 8 year period.
They found that consuming at least an ounce of extra virgin olive oil each day lowered the risk of a cardiac event by 44% compared to those who consumed a half-ounce or less. Not only this but they have also found that women with the highest daily consumption (one serving or about 2 ounces) of raw vegetables such as spinach or endive had a 46% lower risk of developing heart disease compared with women eating less than 2 servings per week. They concluded that there is "an inverse association between increasing consumption of leafy vegetables and olive oil and CHD risk."

REDUCE DEPRESSION - According to Spanish researchers from the University of Navarra and Las Palmas de Gran Canaria, January 26, 2011 concluded that a diet rich in olive oil can protect from mental illness. The researchers discovered that a higher intake of olive oil and polyunsaturated fats found in fatty fish and vegetable oils was associated with a lower risk of depression. According to the researchers these findings suggest that cardiovascular disease and depression may share some common mechanisms related to diet. This is not the first time that olive oil and the Mediterranean diet are associated with lower rates of depression. In 2009, Spanish researchers once again discovered that individuals who followed a Mediterranean style diet rich in olive oil, vegetables, beans and fruit were 30 percent less likely to suffer from depression.

PROTECT SKIN CANCER - A study conducted by Dr. Niva Shapira from Tel Aviv University in Israel and Bob Kuklinski of Rockstock University in Germany found that olive oil, along with other components of a Mediterranean diet, may contribute to the prevention of malignant melanoma. Malignant melanoma, which is the most dangerous type of skin cancer, may be slowed down by consumption of olive oil, which is rich in antioxidants. The research showed that the body develops a resistance to the damaging rays of the sun due to carotenoids. Carotenoids are the color pigments found in fruits and vegetables such as watermelons, tomatoes, pumpkins and carrots. Olive oil has also been found to protect the skin against the damaging effects of UV rays.Olive oil, which is the only vegetable oil that can be taken as it is, contains high levels of antioxidatives and has monounsaturated fatty acids.

COMBAT BREAST CANCER - Researchers of the Catalonian Institute of Oncology (Spain) and the University of Granada (Spain) 2009, have discovered that extra virgin olive oil may help to combat breast cancer, according to a paper published in the last issue of the renowned scientific journal BMC Cancer. The scientists have confirmed the bioactivity of polyphenols (this is, natural antioxidants) present in olive oil in breast cancer cell lines.

REDUCE THE RISK OF STROKEA study conducted by Cecilia Samieri, PhD, from University of Bordeaux and the National Institute of Health and Medical Research (INSERM) in Bordeaux, France, reported that a diet rich in olive oil may reduce the risk for stroke in older adults, June 15 in Neurology. They reported that moderate and intensive olive oil users (relative to nonusers) were younger than nonusers; they also had lower values or frequencies for several stroke risk factors, weighed less, had lower triglycerides and lower total/high-density lipoprotein cholesterol ratio. They were also more apt to be regular exercisers and ate fish, fruits, and vegetables and omega-3–rich oils more often than nonusers. The researchers observed a lower incidence of stroke with higher olive oil use, compared with participants who did not use olive oil, those with intensive use had a 41% lower risk for stroke

Not only this but olive oil controls the levels of bad cholesterol (LDL) while raising the levels of good cholesterol (HDL). Due to its vitamin E contents, olive oil also provides cellular protection against free radicals. Olive oil aids in neutralizing free radicals, which leads to a lower risk for colon cancer. Regular consumption of olive oil may also lower the risk of diabetes.

So now it is clear actually WHY WE SHOULD USE OLIVE OIL IN OUR DIET....

MY VERDICT ON OLIVE OIL

1. Try to use olive oil daily.
2. Don’t use olive oil alone. Use a combination of vegetable oils and olive oil. For example, use olive oil for vegetable preparation (sabji), but please do low heat sauteing and any vegetable oil (refined oil) for pulse (dal) preparation or use olive oil as salads dressing or as dips.
3. This is because, with the help of olive oil you will get MUFA and by vegetable oil you will achieve the requirement of PUFA. Your body requires both unsaturated fatty acids and this combination will definitely provide you both of them.
4. Control the amount of oil for consumption. I recommend not more than 3 teaspoon per day per person of any oil. Now you can calculate according to your family members.
5. Even healthier fats like olive oil are high in calories, so use them only in moderation.
6. Remember that you can't make unhealthy foods healthier simply by adding olive oil to them.
7. Store olive oil in a dark, room-temperature cupboard, or even in the refrigerator otherwise this will cause rancidity.
8. The fats and healthy phytonutrients in olive oil — as well as the taste — can slowly degrade over time, so it's probably best to use it within a year or within six months once opened.





Images courtesy: topnews.in,  healthmango.com, imensies.com, heart-disease-symptoms.com, onlinehealthtips.co.uk, wiseshe.com, thegloss.com, thegloss.com








Saturday, 4 June 2011

FOODS THAT IMPROVE MEMORY AND CONCENTRATION


Memory change is often seen to be the concern of a large number of people as they start getting older. The present lifestyle of people also hampers the memory and causes mild age memory loss to get worse in the future.
Many researches proved that the brain is capable of producing new brain cells at any age, so significant memory loss is not an inevitable result of aging.
Your lifestyle, health habits, and daily activities have a huge impact on the health of your brain. Your short-term and remote memories aren't usually affected by aging. But your recent memory may be affected. For example, you may forget names of people you've met today or where you set your keys, forgotten a phone number.

It happens with me also..... ALL THE TIME...

BUT whatever your age, there are many ways you can improve your cognitive skills, prevent memory loss and improve concentration.

So here are some foods that will help you to improve your memory and concentration:-

BLUEBERRIES - Blueberries are not only delicious, but is rich in antioxidants which are a source of dietary fiber and vitamin C. Blueberries increases learning ability and memory recalling ability because of its high content of antioxidants. Researchers from the University of Houston and Tufts University U.S. Department of Agriculture Human Nutrition Research Center on Aging indicate that one month's supplementation of elderly rats with blueberries was associated with an improvement in the memory scores, as measured in a maze. In addition, data showed that two months of consuming the bluer-enriched diet was associated with a prolongation of the benefits after the diet was stopped, and the performance of the aging rats was similar to that of younger rats.

ALMONDS, SPINACH AND BROCCOLI They are rich with magnesium, mineral which is useful to improve short and long term memories. A handful of Almonds can provide 25% daily magnesium need. According to an international study published in the journal Neuron, it was found that an increase in Magnesium (derived from natural resources) in the brain helped improve learning and memory in both young and old rats over a 5 year period. The research also suggests that eating foods rich in magnesium such as broccoli, almonds and spinach has potential to reduce the risk of losing your memory. Not only has this but according to the researchers from Massachusetts Institute of Technology and Tsinghua University, magnesium seemed able to support the stranded new tissue between brain cells. Half the population of industrialized countries have a magnesium deficit, but with the help of a healthy increase in one’s diet, the effects of mental ageing could be significantly delayed.

WALNUTS - A recent research found that walnuts had more antioxidants and better quality antioxidants than peanuts, almonds, pecans, pistachios and other nuts. “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut,” says Joe Vinson, Ph.D., of the University of Scranton, who presented the research at the annual meeting of the American Chemical Society. All nuts have been shown to improve lipids and can reduce the risk of heart disease. Walnuts have also been found to improve cognitive and motor function in animals with Alzheimer’s and in aged rats. So walnuts will also help you to improve your memory and concentration.

APPLE - “An apple a day” now has new meaning. New research from the University of Massachusetts Lowell suggests that eating and drinking apples and apple juice, in conjunction with a balanced diet, can protect the brain from the effects of oxidative stress that contributes to age-related memory loss. The study was published in the latest issue of the Journal of Alzheimer’s Disease. Research has shown that apples are a rich source of antioxidants. Cornell University researchers reported in the journal Nature in 2000 that one apple packs more cancer-fighting antioxidant capability than a 1,500-milligram dose of vitamin C. Apart from being brain healthy, apples are a delicious source of dietary fiber, which helps aid digestion and promotes weight loss. Apples have high nutrient content compared to the calorie per serving, promote health, protect against diseases and improve daily functioning.

FISH OIL, OLIVE OIL, FLEX OIL OR WALNUT OIL(Omega-3 Fatty Acids) - A diet rich in omega-3 fatty acids not only protects against inflammation and high cholesterol, it can also improve cognitive function. "Population studies suggest that omega-3 fatty acids, found in oily fish such as salmon and mackerel, could play a role in memory and concentration," says Toni Steer, MD, from Cambridge's MRC Human Nutrition Research. Classified as "healthy" fats, omega-3 fatty acids can also be found in flaxseed, flaxseed oil, walnuts, walnut oil and cold-water fish such as herring, tuna and halibut.

STRAWBERRY - Delicious and nutritious strawberries are rich in antioxidants and flavonoids. Low in calories and high in vitamins B12, B6 and folic acid, strawberries may also help prevent cancer and heart disease. A recent study performed by Tufts University and the USDA showed that the consumption of certain foods, including strawberries, can help improve short term memory. Strawberries also contain anthocyanins which help the body battle pain and inflammation.

SWEET POTATOES - Sweet potatoes are rich in vitamin B6, carbohydrates, as well as vitamin c and beta-carotene. Carbohydrates are used by your brain for energy. This energy flow can help you stay focused for long hours and also will keep your energy at highest levels. Vitamin C and beta-carotene are excellent antioxidants that help protect your brain cells from free radicals that can damage them over time and can improve cognitive function.


DARK CHOCOLATE - Chocolate is not only delicious, it’s also beneficial to your brain and can help enhance your mood. Natural stimulants boost the production of endorphins that improve focus and concentration. It is rich in flavanols that boost blood supply to the brain and help improve cognitive skills. Dark chocolate is loaded with antioxidants but also contains natural brain stimulants that can help increase your focus as well as your concentration.



One more thing will help you to improve your memory and concentration is:

EXERCISE - Scientists continue to find new evidence which points to a link between physical and mental health. A Cambridge University study suggested that jogging just few of times a week stimulates the brain. Hundreds of thousands of new brain cells were shown to have grown in an area that is linked to the formation and recollection of memories after a few days of running. An improved ability to recall memories without confusing them has a direct impact on other crucial cognitive tasks, and could lead to potential new ways of slowing down the deterioration of mental ability in old age.

Meanwhile, scientists have also recently found that particularly vigorous exercise helps release a protein that goes by the name of “noggin”. The protein acts as a counter-agent to another protein, bone morphogenetic protein, thereby stimulating the increased division of brain stem cells, keeping the brain nimble and active as we get older. Research suggests that amplified production of noggin could therefore prevent the on-set of age-related brain diseases such as Alzheimer’s.

So these are some of the foods if incoperated with balanced diet, will definitely help you to improve your memory and concentration but again the key is moderation......


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