Types of laxatives and their adverse effects: 

1. Bulk-forming laxatives: They are nothing but dietary fiber which retains fluid in the stools and helps in easy bowel movements. It’s equally important to consume a good amount of water with them as inadequate water intake can lead to bloating & bowel obstruction. Examples of bulk-forming agents: Psyllium, methylcellulose (Citrucel), guar gum, etc.
2. Osmotic agents: They are responsible for drawing water into the intestine which helps in the easy movement of the stools, the contents in the intestine are poorly absorbed so there can be high chances of vitamin and mineral deficiencies. Examples of osmotic agents: Milk of Magnesia, Lactulose, and sorbitol.
3. Lubricants: They make the stool slippery by coating them with a waterproof layer, preventing the stools from drying. This can lead to fecal incontinence, intestinal malabsorption, and vitamin deficiencies. Examples of lubricants: Mineral oil and castor oil.

Eating disorders and Laxative abuse : 

Eating disorders like bulimia nervosa are potentially life-threatening characterized by a cycle of bingeing and compensatory behaviors such as self-induced vomiting and the usage of laxatives for weight loss. A word of caution, it is always better to consult a doctor if you’re experiencing such problems as you can be at high risk for potential health issues which can lead to death if untreated.

Well, you can see that laxatives are going to benefit people with constipation than help you lose weight because it was never made for that purpose.

Laxatives abuse in the long run! 

As you can see the primary goal of laxatives is to expel the blocked feces out of your system or help in getting rid of the stools that are difficult to pass through your intestines. If you are taking these pills for weight loss in the long run you might end up with some serious issues.

Here are a few consequences that you might end up with gastrointestinal effects – the most common symptom seen is diarrhea as a result of laxative abuse. Diarrhea is often associated with cramping, abdominal pain, rectal pain while defecating.

1. Dehydration: As you see a lot of water is lost in the process of softening your stools, and if you do not replenish them there are chances you might end up with dehydration. Symptoms of dehydration due to laxative abuse are tremors, weakness, fainting, and blurred vision. Dehydration can also tear the protective lining of your intestine and makes it susceptible to infections. Severe dehydration can lead to organ damage and death. Try to infuse some fruits or vegetables like lemon, strawberries, cucumbers in your water, it not only keeps you hydrated but also replenishes lost electrolytes. Take fluids in the form of tender coconut, buttermilk, and sports drink
2. Electrolyte imbalance: Studies have shown that laxative abuse results in severe electrolyte loss through feces which can lead to severe metabolic disturbances like excretion of potassium in the urine (Kali uresis). Potassium is one of the dominant electrolytes which is lost and imbalance can lead to irregular heartbeats, muscle paralysis, and Kidney damage. Replenish the electrolytes by consuming a balanced diet  Drink the prescribed amount of water (Don’t Overdo It). Most important don’t overuse OTC medications.

The Science behind Laxatives for weight loss.  

The reason behind people assuming that laxatives aid in weight loss is because of the water lost from their bodies as a result of the expulsion of the stools. It is temporary because it is just the loss of body water and not body fat/ muscles. It may make you feel “light” but you’ve neither lost any weight nor going to lose weight through laxative usage.

So, you must be realizing by now that laxatives are not a good option for weight loss, rather the only way is to look out for healthy options to shed those extra pounds on your body.

Well, here are some simple ways for weight loss in a healthy way:

1. Eat regular and balanced meals: Balanced diet means you include all the food groups I.e. cereals, pulses, veggies, fruits, and dairy products. A balanced diet can help in weight loss by reducing refined carbs and increasing the complex fiber-rich carbs and proteins.
2. Do not skip any meal: As skipping meals won’t help in weight loss, but you will end up eating more as you might feel hungrier.
3. Use smaller portions: Using smaller plates and bowls will help you consume less food and help in maintaining your portion size.
4. Practice slow eating: It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
5. Stay active: Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
6. Stay hydrated: People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Bottom line – Should I use Laxatives for Weight Loss ?

Laxatives primarily affect water and electrolyte absorption, not calories or fat. Thus, they are not effective as a weight loss option or weight control method. By now you must have understood the consequences of laxative abuse and why you should avoid it as well.

If you have trouble losing weight and want to lose weight under an expert’s guidance you can always approach us for some lively fun and engaging healthy tasks for weight loss

Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist 

The post The truth behind using laxatives for weight loss appeared first on ENHAPP.

Experiencing difficulty fitting into your old jeans with your tummy peeking out? Is this making you anxious about how to lose fat around your tummy? Well, losing belly fat not only helps you stay in shape but also helps you stay healthy too. Studies have shown that increased belly fat is associated with an increased risk of heart diseases, diabetes, and other potential health issues. You must have heard a lot about the importance of fiber with respect to human health, but does it really help one lose belly fat? 

Yes! with these “super foods” which are rich in fiber, anti-oxidants, vitamins and minerals which not only makes them lose belly fat but also helps to stay healthy and fit. An average person can consume up to 30g of fiber /day as per the guidelines.  

Here’s a compiled list of 32 foods that burn belly fat fast which you can include in your diet. 

Whole Grains for losing your belly fat  

• Barley: It is a rich source of fiber, packed with antioxidants, folate, magnesium, vitamin B1 and selenium. Because of its high fiber content, it helps you feel satiated for a long time and reduces the appetite. The presence of magnesium and selenium also boosts the metabolism which can help you lose belly fat. If you want to include barley in the diet, always remember to soak it (Soaking eliminates unwanted materials from barley and makes the nutrients readily available for the body), Barley also contains gluten so if you are allergic or Intolerant to gluten, barley is not an option for you. Barley water efficiently removes belly fat when consumed in the morning on an empty stomach, so why don’t you give it a try?  
• Quinoa: It is called a “super food” because of its nutrition dense property. It is jam packed with fiber, proteins and antioxidants. Quinoa aids in boosting your metabolism which helps in burning your belly fat faster. Well, if barley was not an option to you Quinoa definitely is because it is gluten free.  You can include quinoa in salads with veggies or make a fruit bowl with dry fruits & nuts and milk
• Oats: Oats are powerful grains, rich in fiber, high in proteins and low in calories than any other whole grain which makes it an ideal food for a flat stomach. Oats has numerous health benefits such as reducing cholesterol, regulates blood sugar levels and maintain a healthy gut but also works efficiently in shrinking down the belly fat fast which is one of the main reasons to be in the list of 32 foods that burn belly fat fast. Oatmeal made with water combined with fruits and nuts, with less/no sugar is an excellent option for losing belly fat.

• Brown rice: Unlike white rice, brown rice is an excellent option for cutting down the belly fat, as it is loaded with more fiber and essential vitamins like B1 which increases the metabolism and aids in losing belly fat faster. But keep a check on the arsenic content of the rice if you want to consume it on a daily basis.  

Pulses that burn your belly fat fast  

• Lentils: Lentils are loaded with proteins & fiber as they take longer time for digestion, which reduces hunger and boosts the thermic effect of food which can lead to fat burning. Examples of a few lentils are moong dal, masoor dal, horse gram and green gram. Lentils can be used in salads along with veggies and used in curries & soups
• Beans: Beans are packed with proteins and fiber which is the main reason for increased metabolism and aids in burning the belly fat. Examples of some beans are Black beans, lima beans, kidney beans. Beans can be used in salads, soups and in the form of spreads e.g. hummus, which can make your meal more interesting and less calorie dense.  

Fruits for losing your belly fat fast  

1. Berries for burning belly fat

• Strawberries: Contains good amount of soluble fiber and hormones which enhances metabolism that helps in burning belly fat 
• Blackberries: Rich in antioxidants, polyphenols and compounds which prevents fat forming and cuts down the belly fat efficiently  
• Raspberries: High in antioxidants and flavonoids, helps in reducing the total body weight and also helps to slim your waistline by reducing triglycerides levels in the body

2. Fat frying Citrus fruits 

• Mangoes: Rich in Vitamin C, antioxidants and dietary fiber. Mangoes can help you tuck your tummy in if consumed in moderation
• Grapefruit: Rich in Vitamin C, contains compounds that can cause liver to break down fat more efficiently and helps in sensitizing insulin which plays a key role in weight management
• Guava: Loaded with dietary fiber, vitamins and minerals and ideal for weight loss as it’s called “weight-loss friendly” fruit. Even leaves of guava will aid in fat burning and helps you lose weight
• Kiwi: contains enzyme which aids in smooth digestion and helps in decreasing the belly fat 
• Red grapes: Red grapes make it to the list of 32 foods that burn belly fat fast because of its positive fat burning effects in the body and studies have shown that the compounds in red grapes also slows down the growth of the existing fat cells

3. Tropical fruits for trimming your waist line 

• Apple: One of the main reasons to be on the list of 32 foods that burn belly fat fast is because it contains pectin which releases carbs slowly and aids in satiety and reduces bingeing. Studies show that pectin helps in burning the belly fat.  
• Pears: High fiber in the fruit can help you stay satiated longer and helps in trimming down the excess fat. 
• Pomegranate: Studies have shown that increased intake of pomegranate has shown significant decrease in the abdominal fat  

Veggies for shrinking your waistline quickly  

• Acorn squash: Contains low calories, low carbs, high fiber and loaded with vitamin C which boosts the metabolism and aids in burning belly fat.  
• Sweet potato: Contains special type of fiber called resistant starch which helps in burning belly fat and weight loss.  
• Beets: Contains powerful compounds that helps in reduction of belly fat. 
• Pumpkin: It is devoid of cholesterol, sodium and fats making it ideal for weight loss and helps in losing belly fat naturally and makes it on the list of 32 foods that burn belly fat fast. 
• Bell peppers: Contain a special compound which increases the fat burning rate and suppresses hunger
• Broccoli sprouts: Studies have shown to reduce the storage of abdominal fat and also possess cholesterol lowering properties.

Nuts and seeds for losing your belly fat fast  

• Macadamia nuts: Rich in Monounsaturated fatty acids (MUFA), and studies have shown the consumption of MUFA rich foods have reduced the belly fat
• Pumpkin seeds: Contains power packed nutrients that promotes general health, skin, hair and promotes fat burning and weight loss
• Flax seeds: These are tremendously popular for their fat burning property and aids in weight loss, hence falls under the list of 32 foods that burn belly fat fast
• Sunflower seeds: These nutty seeds are excellent option for healthy snacking as its loaded with good fats and helps in cutting down belly fat quickly
• Chia seeds: These tiny black seeds are an excellent addition to the 32 foods that burn belly fat fast as it reduces your belly fat and promote digestion

Beverages that cut your belly fat fast  

• Apple cider vinegar: ACV can bring wonders if you really want to lose body fat, it cuts down the overall fat percentage, shrinks down the tough belly fat & decreases body’s triglycerides making it one of the greatest additions to the 32 foods that burn belly fat fast
• Lemon water: The simplest way to cut down your belly fat is lemon water, as its low in calories and quite filling reduces your appetite and boosts metabolism which helps in belly fat reduction 
• White tea/green tea: The compounds present in green tea/white tea can help you lose abdominal fat quickly if consumed on a regular basis as they are known to increase fat metabolism and breaks down excess fat quickly
• Red wine: Contains substances which can counteract the production of belly fat   in the body and are among the list of 32 foods that burn belly fat fast because it also inhibits fat synthesis

Well, here’s a list of 32 foods that burn belly fat fast, always be smart to make it a complete and a balanced meal including all the food groups along with some hard-core fat burning exercises like cardio that will bring back your shape and will tuck your tummy in  

Say Goodbye to your extra tummy  

Happy eating! 

Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist 

The post Pot belly to a flat tummy – Explore 32 foods that burn belly fat fast appeared first on ENHAPP.

Polycystic ovarian syndrome (PCOS) is a ovarian hormonal condition that can causes infertility, diabetes, depression, and an increased risk of heart disease, affects up to one in every five women of reproductive age. The cyst-like follicles that commonly grow on the ovaries of women with PCOS are named after the condition, although they are merely a symptom, not the cause.

Although there is no cure for PCOS, research suggests that certain nutrition and lifestyle measures can help you manage the condition. If you have PCOS, your doctor will most likely recommend a personally tailored PCOS diet plan as a first-line treatment to help with the variety of symptoms and potential complications caused by hormonal imbalances, insulin resistance, and inflammation. 

What role does diet play in PCOS? 

According to studies, even a 5% drop in overall body weight resulted in a reduction in PCOS symptoms. Evidently, any dietary plan that reduces caloric consumption will assist you in losing weight, increasing fertility, and reducing symptoms such as insulin resistance, provided that the diet is safe, healthy and followed over an extended period of time. 

Dietary choices can help to disrupt the harmful cycles of PCOS by aiding blood sugar management and inflammation suppression, among other things. In the meanwhile, “an adequate diet for PCOS remains a work in progress,” Grassi noted. “However, we know that women with PCOS who have high insulin levels may benefit from following a low glycemic index diet and losing weight as a result.” 

What foods should I include in my diet to effectively mitigate my PCOS? 

High fiber diets can help reduce the resistance to insulin by decreasing digestion and blood sugar. This can be advantageous for women with PCOS.

 Excellent options to be included in your food list: 

• Greens containing red leaves, beans and lentil, red peppers, broccoli, cauliflower and Brussels smashing veggies
• Almonds\berries 
• Pumpkin Squash Winter 
• Lean protein sources like tofu, poultry, and fish do not have fiber, but these are wonderfully filling and healthy dietary choices for women with PCOS 
• Foods that decrease inflammation are also healthy such as olive oil, spinach, tomatoes, walnuts

Those who follow a PCOS friendly diet should usually avoid harmful foods. Here is a list of foods to be kept away 

• Refined carbs such as baked mass and white bread
• Fried, fast food 
• Meat, including hot dogs, saucers and nibbles, processed
• Huge fats, such as margarine, lard and shortening
• Excess red meat like bacon and ham. Excess red meat. Excess red meat

Who can help you on a PCOS diet? 

Your doctor or other health-care specialists, such as a nutritionist, can aid you in identifying the most appropriate method for your specific requirements and circumstances. Improving the quality of your food and working toward more nutritious food choices as well as appropriate portion sizes are the keys to making effective diet modifications. 

 It is not only possible to achieve or maintain a healthy weight by making small dietary modifications that are sustained over time, but it is also possible to reap a number of health benefits. 

Supplements and Medications that could work for PCOS 

Supplements may be beneficial for some individuals with PCOS. For example, inositol can aid in the regulation of insulin, while B vitamins can aid in the fight against insulin resistance. Supplements should be used cautiously and in consultation with a healthcare provider.  

Medications such as oral contraceptives and metformin (a drug usually used to treat Type 2 diabetes but frequently given for PCOS) may be effective for those whose symptoms persist after lifestyle changes or for those who continue to struggle with insulin resistance. 

While PCOS can present with unpleasant symptoms and raise one’s chance of developing additional health problems, it is manageable. Insulin resistance, which is frequently associated with PCOS, can frequently be managed with dietary and other lifestyle adjustments. 

These modifications do not have to be excessively limiting. Concentrating on healthy eating frequently results in a natural reduction in the consumption of items that are not recommended for persons with PCOS. Whether you follow a specific diet, such as the Mediterranean or DASH diets, or develop your own meal plan with largely PCOS-friendly options, you may notice an improvement in your symptoms and overall well-being. 

What should your first step be? 

According to studies, any type of regular exercise can be beneficial in alleviating the symptoms of PCOS. Cardiovascular activity (moderate to vigorous) or resistance (weights) exercise will help to alleviate the symptoms of PCOS in women. 

Exercise variety is beneficial for maintaining interest and desire, but it is also necessary for reaping the long-term benefits of physical activity. It doesn’t matter what kind of exercise you perform as long as you’re getting some movement and having a good time doing it. Physical activity includes activities such as walking, working out, and doing household chores, as well as sports and organized exercise programs. The most effective strategy is to commit to 30 minutes of physical activity every day, with the goal of gradually increasing this amount of time. 

Here are some crucial points for PCOS management: 

• Overweight people should eat less. It’s good to aim for 500 fewer calories per day. 
• Enjoy antiviral foods. Consume plenty of antioxidant-rich fruits and vegetables to reduce inflammation. Omega-3 fatty acids, found in foods like fish, walnuts, and flax seeds, help reduce inflammation. 
• Avoid inflammatory foods. Reduce trans and saturated fats, red meat, and full-fat milk. 
• Reduce the consumption of sugar in your diet 

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Weight loss is commonly boasted as an added value of many products in a drugstore. The benefits range from boosting metabolism to burning fat. But scientists have found little evidence to support the claims about vitamins helping lose weight.

There’s still no clear one multivitamin for weight loss and metabolism, but taking a multivitamin might act as positive catalyst. In a new study of more than 85 obese women in China, those who took a multivitamin (with 29 vitamins and minerals, much like a “one-a-day” you find on store shelves), while continuing to eat their normal diets, experienced an average weight loss of about three and a half pounds over six months. Those who took a placebo lost nothing.

The findings in the International Journal of Obesity, add to a growing field of research that suggests vitamins and minerals for weight loss.

A study published in the British Journal of Nutrition, for example, found that dieting obese men and women who took a weight management multivitamin lost the same amount of weight as dieters who took a placebo during a 15-week calorie-restricted eating plan. But the female supplement-takers reported feeling less hungry, said lead author Angelo Tremblay, Ph.D., an obesity researcher at Laval University in Quebec City, Canada. Being less hungry might make it easier to keep the weight off, says Tremblay.

Vitamins and Supplements that help in Weight Loss

Scientists don’t yet know exactly which vitamins and minerals have the biggest influence over appetite and promote weight loss. Calcium seems to help: A number of clinical trials have shown that consuming 1,200 milligrams of calcium a day can boost weight loss in dieters by up to 60 percent, possibly by binding to fat in the gastrointestinal tract, which reduces how much fat the body absorbs.

• Calcium

On the surface, there has been no clear link between calcium consumption and weight loss. Calcium only changes the way your body absorbs fat from your food. Your body needs calcium to support bone, muscle, blood vessel and nerve health. The benefit gained from calcium-rich foods for weight loss is that they are rich in nutrients and low in fats.

The weight-loss benefits of calcium supplements, however, appear to work best for people who aren’t already getting enough of the mineral. But other nutrients seem to be helpful, too: women in the Chinese study who took multivitamins lost more weight than those who took a supplement that contained only calcium – in the same amount provided by the multivitamin.

• Vitamin D

Vitamin D is essential to keep our bones strong but experts still aren’t convinced that Vitamin D helps you lose weight. A study, published by American Journal of Clinical Nutrition, found that postmenopausal overweight women who took Vitamin D supplements lost more weight than women who did not take Vitamin D supplements. More researches are yet required to test if Vitamin D supplements can help lose weight.

A balanced diet which includes cereals, juices, fatty fish, low-fat dairy products also helps to get the Vitamin D required by your body. Walking early in the morning helps gain Vitamin D from the sun.

• Vitamin B-12

While Vitamin B-12 supplement does not improve your metabolism, there is no evidence till now that Vitamin B-12 can’t help burn fat. Vitamin B12 may not shed kilos for you but it helps by changing the way your body absorbs nutrients. It prevents nutrients from getting converted into fat and rather, converts them into energy.

There is definitely a need Vitamin B-12 for anaemics, strict vegetarians, heavy drinkers or patients who have undergone a bariatric surgery.

• Omega-3 fatty acids

According to American Heart Association, omega-3 fatty acids are a great addition to a balanced diet. They protect your heart from damage and diseases. Although there have been no claims till now supporting that omega-3 fatty acids can help lose weight. Fishes like salmon, trout, sardines and tuna are rich sources of omega-3 fatty acids. But if eating fish isn’t an option, then you can go for omega-3 pills.

The Final Verdict on Vitamins for Weight Loss

One plausible theory as to why multivitamins help promote weight loss, suggests Tremblay, is that when your body is low on vitamins and minerals, your appetite fires up – prompting you to eat more to replenish the nutrients you’re missing. By staying topped off with nutrients, on the other hand, it may be possible to keep a runaway appetite under control.

Vitamins are essential for converting nutrients into energy, helping you burn more calories throughout the day. Failing to hit your RDAs consistently could lead to something worse than a cold. In a 12 week-long experiment, scientists fed mice a diet containing just half of their recommended vitamin intake. By the end of the experiment, the micro-deprived mice weighed 6% more than the control group, even though they had consumed the same amount of food, and their body fat had doubled.

Without vital micros, the liver produces fewer PPAR-alpha fat sensors. This reduces your body’s capacity to burn fat. Worryingly, your cells also become less sensitive to insulin, which can cause your blood sugar levels to spike and slump more wildly, making you more susceptible to consuming a mid-afternoon chocolate digestive.

Nutrition experts say it’s best to get nutrients from food, but when dieters cut back on calories, they are more likely to miss the mark on some nutritional requirements. So, although a supplement on its own won’t melt the pounds away, it can help ensure that vitamin and mineral deficiencies aren’t contributing to extra weight.

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“Does intuitive eating lead to weight loss ?”

Since the Paleolithic period humans have evolved to cope with controlling eating impulses that proved necessary for their survival during the era, when humans hunted and gathered, and fat, salt, and sugar were in short supply. To ensure that they ate an adequate amount of supplies, they evolved a craving for binge eating. In fact, some of the brain mechanisms involved in pleasurable response to sugar and fat correspond closely to those involved in response to opioid drugs like morphine and codeine.

Humans nowadays live in an environment with a surplus of food and drinks that satisfy these cravings and, in the process, make them overweight, cause illness, and shorten their lifespans. An adult can get by on as little as 500 milligrams (mg) of sodium a day and can certainly live without sugar (and, in fact, without any kind of carbohydrate as long as an adequate amount of fats and proteins are available).

There’s nothing natural about today’s eating habits; with agricultural and food policies and interests, both past and present, determining control over food choices, prices, and even the locations where food gets purchased. But as individuals, we must cope, choose wisely, eat less and resist the enticing temptations.

Many people have reported that adopting diets low in salt, fats, sugar, and animal products alters their eating impulses, and scientific evidence does indeed exist to support this experience. Researchers have also investigated methods to control eating habits towards more health promoting foods. In general, and as expected – the taste palate and food preferences are more flexible when in young age (or, in utero), but even adults can still work on them.

FLAVOR AND WEIGHT LOSS

In contrast to popular opinions, ‘flavor’ is not just taste, but a combination of smell, texture, and taste, which is processed by separate sensory nerves and then, quite remarkably, combined into a single stimulus in the brain.

The smell of food gets processed in two different ways, according to where it gets perceived. In the oronasal passages in the front of the nose, it’s perceived as aroma, while in the retro nasal passages in the back of the mouth, it gets accommodated into the broader perception of flavor.

Broadly, five types of tastes have been identified, out of which four are familiar to most people: sweet, salty, sour, and bitter. The fifth is umami, which is triggered by salts of glutamate – the best-known of which is monosodium glutamate – sometimes described as a meaty or savory taste.

In the light of flavor, fat is interesting. Undoubtedly, it supplies texture, giving food viscosity (thickness) and lubricity (slipperiness). But there’s also some indirect evidence that we taste fat through fat receptors that may function like those for sweet, bitter, and the other well-recognized tastes.

Taste perception was a survival skill for hunters and gatherers. All herbivores and omnivores have an inborn liking for sweetness, probably because it’s an indicator of high caloric content in plants. Additionally, there may be an inherent craving for fat (also an abundant source of calories) that promotes binge eating and surplus calorie accumulation until one’s appetite is satisfied.

MODIFYING FLAVOR PREFERENCES TOWARDS WEIGHT LOSS

Several studies have shown that a baby’s taste preferences can be altered by the mother’s eating habits when she was pregnant. The children of mothers with bad cases of morning sickness have a stronger preference for salt than the children of mothers who didn’t have morning sickness. It is believed that a preference of salt might be the consequence of the mothers getting dehydrated due to vomiting.

Although it doesn’t seem likely that flavor preferences can shift at an older age, several studies have shown that people who manage to follow a low-sodium diet for several months wind up preferring lower concentrations of salt in their food.

Several experts on nutrition and behaviour change have developed a number of behavioural techniques for reducing ingestion of unhealthy calories. Brian Wansink, a Cornell University professor and author of “Mindless Eating”, has identified five situations where people are particularly at risk of ingesting large quantities of calories. He has termed them as “meal stuffing,” “snack grazing,” “restaurant indulging,” “party bingeing,” and “desktop or dashboard dining.”

To reduce Meal Stuffing, Wansink suggests using a smaller plate, and serving the meal from the stove, not from the dining table. “Our research shows you eat 22 percent less on a 10-inch than on a 12-inch plate,” he notes. To reduce Snack Grazing, keep the snacks at least six feet away from your desk or from wherever you’re sitting. The distance forces you to think before you grab another bite, and Wansink’s research shows that it can translate into a 125-calorie reduction in your daily energy intake (every little bit helps). The same distancing principle applies to Party Bingeing. You should also put no more than two items on your plate on any trip to the snack table and start with the bulky, low-calorie stuff – like raw vegetables.

Wansink also advises people not to try more than a couple of his techniques in one go. “We find that if people can maintain changes for a couple of months, they will then make a second, or third, or fourth change,” he says.

A TASTE FOR VEGETABLES PROMOTES WEIGHT LOSS

Altering our palates so we don’t incline towards unhealthy salt and sugar is one way to go. An alternative strategy is to increase our taste for food items are that certifiably health conscious, like vegetables.

Most vegetables have a low-calorie count, an asset in a high-calorie food environment, but also part of the reason why people find them unappetizing. Vegetables also contain bitter compounds – and some people have a genetic propensity to experience more bitterness from vegetables (as well as other foods) than other people do. Heightened bitterness overshadows sweetness. Vegetables tend to be more palatable to people when the bitter and sweet tastes are nicely balanced and form that sophisticated bittersweet experience.

Humans are programmed to seek variety in order to obtain all the nutrients required. Thus, eating a variety of vegetables in a single meal is another way to encourage greater intake. Conversely, this information can be used to reduce consumption of sugar and salt by limiting the number of those calorie-dense food items consumed in a single meal.

DEVELOPING A TASTE FOR WHOLE GRAINS TO LOSE WEIGHT

The genetic variations that affect one’s reaction to bitter-tasting vegetables may also influence the liking of whole grains. According to dietary guidelines, more than half of the grain-based food consumed should be made from whole grain. At least in early stages, one strategy for making whole grains more appealing is to simply mix in some refined grains. In one study, researchers estimated the consumption of buns served at lunchtime in school for children in kindergarten through sixth grade. Over the course of the school year, the proportion of whole-wheat flour included in the buns was gradually increased from nothing to 91 percent without the students’ knowledge. The kids ate similar amounts of the buns until the percentage of whole grain flour reached about 70 percent. After that, the amount of discarded bread increased.

A LITTLE INDULGENCE STILL HELPS LOSE WEIGHT

Weight-loss and other kinds of diets have a long history of poor long-term success. One possible explanation – among many – is that completely excluding certain foods, and their flavors, enhances our appetites for them. Once again, moderation is a good idea.

Research has shown that individuals under a dieting regime are more sensitive towards food cues than non-dieters – when they see an enticing food item, their ability to stop thinking about it is less than non-dieters. This holds true even if they’re consuming just as many calories as non-dieters.

To put it another way, an excessive dietary restriction can lead to binge eating. In one experiment, dieting and non-dieting females both were served either nothing, one milkshake, or two. Then they were asked to taste and rate some ice cream. Dieters who felt they’d broken their diets responded by overeating the ice cream, regardless of whether they had consumed one or two milkshakes. The non-dieters did no such thing.

CHANGING PRECONCEIVED NOTIONS OF WEIGHT LOSS

Although the sensory experience of eating probably holds the biggest influence on one’s gustatory desires, prevalent ideas about food can also shape them. When researchers told college students that they were getting an “energy drink” (even though it wasn’t), the students’ pulses rose following ingestion – which did not happen in control subjects.

In this day and age, advertising is a particularly powerful form of suggestion. This is found to be true, especially for children, and isn’t all that bad. Studies have shown that exposure to advertising makes children who are naturally wary of new foods, more receptive towards trying them out.

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Pro: Getting more produce. “Most people do not consume nearly enough fruit. A combination of whole fruit and 100 percent fruit juice is the most effective way to meet the fruit shortfall, without paying more,” says Adam Drewnowski, Ph.D., director of the Center for Public Health Nutrition at the University of Washington. “For some people, 100 percent juice is the lower-cost option for meeting nutrient requirements.”

Con: Lack of fibre. While drinking your fruits and vegetables is a convenient way to reach your daily produce goals, eating whole fruits and veggies, with their intact fibre, will likely leave you more satisfied. When you eat a piece of whole fruit, its intact fibre slows the digestion of the natural sugars.

When you drink juice, you get sugar without fibre to slow it down.

Pro: Better diet quality. Drinking 100 percent fruit juice is associated with improved diet quality in children and adults, particularly with making sure children, adolescents and teens get enough of key nutrients like vitamins A and C, potassium, folate, and magnesium.

Con: Not all juices are equal. The term “juicing” refers to juice extraction from fruits and vegetables, but not all juices are created equal, and many are not 100 percent juice. Some are thinned or filtered, while juice “cocktails” or juice blends may contain one or more juices, with much of the sugar coming from added sugars. These types of juice don’t offer as much nutrition as 100 percent juice or whole fruits and vegetables.

Pro: Phytonutrient boost. Along with vitamins and minerals, juice may give you a phytonutrient boost. Phytonutrients are compounds made by plants that have antioxidant, anti-inflammatory or other benefits for health. A study in Nutrients found that even 1/2-cup of Concord grape juice per day provides enough polyphenols (a type of phytonutrient) to reduce several risk factors for cardiovascular disease, including blood pressure.

Con: It’s not “magic.” Even though phytonutrients may also support our immune system, the juice isn’t a magic elixir for detoxing or boosting the immune system. The liver needs protein and adequate calories to transform toxins into a form that we can eliminate. Our intestines need fibre to speed that elimination. Also, our gut microbiota plays a role in immunity, and those microbes feed on fibre.

Juicing healthfully:

Like to juice at home or visit your local juice bar? Here’s what you need to know:

• Think supplemental. Use juicing to supplement your daily diet, not as your diet. Juice can be a great way to squeeze in additional vitamins and minerals, but it doesn’t have the fibre, protein, and fat that are also essential for health.
• Keep calories in check. Juice may be full of nutrients, but it still contains calories. How many calories are in your juice? That depends on what’s in it, and the serving size. If you use vegetables in your juice blend, the calories will be lower than if you are drinking pure fruit juice.
• Put vegetables first. When you juice fruit, you get all of the nutrients and all of the natural sugar, but none of the fibre, so the amount of sugar and calories per serving becomes more concentrated (more in a smaller amount). Juicing primarily vegetables like dark leafy greens, celery, and cucumber, then adding a small amount of fruit, like apple or kiwi, or root vegetables (carrots or beets) for sweetness is the better way to go. A hint of lemon, lime, or ginger is a nice touch.
• Don’t ditch the fibre. When you juice, you don’t get the fibre that’s in whole fruits and vegetables, because juicing machines extract the juice and leave behind the fibre-rich pulp. If you juice at home, you can stir some of the pulp back into the juice or use it in cooking. Try adding fruit pulp to muffin batter, or use vegetable pulp when making broth, pasta sauce, or casseroles

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“Later in life, there tends to be a decrease in the number of hours slept,” says Dr. Karen Carlson, associate professor of medicine at Harvard Medical School. “There are also some changes in the way the body regulates circadian rhythms,” she adds. This internal clock helps your body respond to changes in light and dark. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night.

Beyond making us tired and moody, lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes.

A recent study in the British Medical Journal associated several hypnotic sleep aids with a possible increased risk of death. You don’t need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these tips to help you get a better night’s sleep:

1. Exercise

Going for a brisk daily walk won’t just trim you down; it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin, Dr. Carlson says. Exercising too close to bedtime can be stimulating. Carlson says a morning workout is ideal. “Exposing yourself to bright daylight first thing in the morning will help the natural circadian rhythm,” she says.

2. Reserve bed for sleep

Don’t use your bed as an office for answering phone calls and responding to emails. Also avoid watching late-night TV there. Reserve your bed only for sleep.

3. Keep it comfortable

Television isn’t the only possible distraction in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally you want a quiet, dark, cool environment.

4. Start a sleep ritual

Rituals help signal the body and mind that it’s coming to be time for sleep, explains Dr. Carlson. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.

5. Eat – but not too much

A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy snack.

6. Avoid alcohol and caffeine

If you do have a snack before bed, wine and chocolate shouldn’t be part of it. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect.

7. De-stress

Stress is a stimulus. It activates the fight-or-flight hormones that work against sleep,” Dr. Carlson says. Give yourself time to wind down before bed. To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.

8. Get checked

An urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three common sleep disrupters–restless legs syndrome, sleep apnea, and gastroesophageal reflux disease or GERD. If these symptoms are keeping you up at night or making you sleepy during the day, see your doctor for an evaluation.

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There’s plenty of evidence to suggest that the typical diet of salty, sugary, and fatty foods may be partly responsible for depressive disorders.

THE FOOD-MOOD CONNECTION

A growing body of evidence links eating patterns with an increased risk for depression. Boost your mood with these food choices:

1. Whole foods vs. processed foods dietary pattern. Researchers reported that a processed foods dietary pattern – one that’s rich in processed meat, chocolates, sweet desserts, fried food, refined cereals, and high-fat dairy – is a risk factor for depression in middle-aged people, compared with a whole foods pattern rich in fruits, vegetables and fish.

These results match those from a study published in British Journal of Psychiatry, which concluded that a dietary pattern characterized by vegetables, fruit, meat, fish and whole grains was associated with lower odds for major depression than the typical Western diet of processed or fried foods, refined grains and sugary products.

2. Anti-inflammatory eating. We already know that diets high in processed foods and low in plant foods, which promote chronic, low grade inflammation, are implicated as a contributing factor in heart disease. Now, researchers are exploring how this diet also impacts depression. Scientists from the University of Pittsburgh Medical Centre reported that compelling evidence suggests inflammation contributes to the development of depression.

Many depressed people have higher levels of inflammation in their bodies, which appears to promote depression through many biological pathways. In a study published in Archives of Internal Medicine, scientists concluded that major depression is strongly associated with c-reactive protein (CRP,) a biomarker of levels of inflammation in the body that is linked to promotion of chronic disease, such as heart disease. This could help to explain the association between cardiovascular disease and depression.

However, any dietary pattern that includes fruits, vegetables and omega-3 fatty acids could protect against both heart disease, depression, and even obesity, cancer, diabetes and other health problems related to inflammation.

3. “Feel good” brain chemicals boosted with balanced diet. Research has shown that people who are depressed may have low levels of positive neurotransmitters (brain chemicals) like serotonin and dopamine, which are often referred to as “feel good” brain chemicals. In fact, many medications used to treat depression specifically target raising serotonin.

“Serotonin is the neurotransmitter most directly linked to depression, although other neurotransmitters, like dopamine, can make people feel good. Serotonin is the relaxing and calming neurotransmitter, whereas dopamine is the energetic ‘feel good’ neurotransmitter,” says Elizabeth Somer, M.A., R.D., author of “Food and Mood: The Complete Guide to Eating Well and Feeling Your Best.” It follows that maximizing serotonin levels is a good thing to do.

The brain uses the amino acid tryptophan to make serotonin. Although tryptophan is widely distributed in protein-rich foods, such as meat, poultry and fish, other amino acids in those foods interfere with the entry of tryptophan into the brain which results in the brain’s inability to make adequate serotonin.

That’s where eating a balanced diet comes in. However, eating carbohydrate foods such as grains, fruits, legumes, and starchy vegetables along with protein foods, enables tryptophan to get into the brain. When you eat carbohydrates, your body digests and absorbs them and blood glucose levels rise. In response, insulin levels rise, which usher’s glucose from your blood into your body’s tissues, and also moves some of the competing amino acids from the blood into muscle tissue. This mechanism helps open a passage for tryptophan to enter the brain and be converted to serotonin.
As with so many other disease states, it’s not about focusing on specific nutrients, it’s about focusing on a well-balanced diet of nourishing, whole foods. Drew Ramsey, M.D., co-author of “The Happiness Diet,” says, “You don’t have to eat just to boost serotonin. A well-nourished brain will usually take care of itself.”

Susan Kleiner, Ph.D., R.D., author of “The Good Mood Diet,” says, “The links between what we don’t eat and what we do eat are very strong for depression; nurturing your body with the right fuel can help to heal it. People who never eat well think that’s as good as they can feel, until they make the necessary dietary changes and realize how good they can feel.”

BEST FOODS TO BEAT DEPRESSION

Which foods should you eat every day to boost your mood? EN spoke with leading nutrition and psychology experts to get the scoop on important brain-fuel foods:

Wild salmon, oatmeal, edamame, lentils, chickpeas, spinach, skim milk, ground flaxseeds, and blackberries–Joy Bauer, M.S., R.D., author and Health and Wellness expert for the “Today” show.
Shrimp, cherry tomatoes, watermelon, chili peppers, beets, garlic, and eggs – Drew Ramsey, M.D., practicing psychiatrist and co-author of “The Happiness Diet.”

Green leafy vegetables, whole grains, fruits, vegetables, legumes, nuts, and seeds–Susan Biali, M.D., B.Sc., author of “Live the Life You Love.”

Fat-free milk, eggs, bananas, beans, broccoli, cocoa powder, and olive oil–Susan Kleiner, Ph.D., R.D., author of “The Good Mood Diet.”

Whole foods, lots of fruits and vegetables, keep caffeine and alcohol to a minimum, and fish at least three times a week–Hyla Cass, M.D., co-author of “Natural High.”

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Increase in the levels of cholesterol in the blood can cause it to combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries, slowly building up. The gradual accumulation of plaque in artery walls is known as atherosclerosis, and it can further lead to coronary artery disease, resulting in your coronary arteries becoming narrowed or even blocked in severe cases. 

HDL, LDL, and VLDL – A Brief Description 

HDL, LDL, and VLDL are a combination of fats (lipids) and proteins, and are termed as “lipoproteins”. The lipids attached to the proteins enable them to move through the blood. Different types of lipoproteins have different purposes: 

•  High-Density Lipoprotein (HDL), is usually called the “good” cholesterol since it transports cholesterol from other parts of your body back to your liver by binding with it. Your liver then removes the cholesterol from your body. 
• Low-Density Lipoprotein (LDL), is termed as the “bad” cholesterol since an increase in LDL levels leads to the accumulation of plaque in your arteries. 

• Very Low-Density lipoprotein (VLDL) is stated by some people to be a “bad” cholesterol because it too contributes to the accumulation of plaque in your arteries. But VLDL and LDL function differently; VLDL mainly carries triglycerides and LDL mainly carries cholesterol. 

Whenever we decide to observe the impact of cholesterol on health, the focus is always on the “good” high density lipoprotein (HDL) and the “bad” low density lipoprotein (LDL). But there’s much more to cholesterol than just two simple numbers, researchers say. 

While HDL and LDL are still lipids that your health professional will continue to monitor, scientists now understand that those two major lipoprotein measurements can be broken down into many smaller measurements. And it’s those subgroups that now provide a far more accurate picture of your cardiovascular disease risk. 

Looking at HDL in Detail 

We already know that it is good to have high levels of HDL cholesterol in blood, because it helps transport LDL cholesterol out of the body. But you probably don’t know that 14 different subgroups of HDL have been identified, like HDL 2a, HDL 2b, HDL 3a, and so on. 

The HDLs with a “3” in their name are very small particles, while the ones with a “2” are larger and full of cholesterol. The larger HDLs, especially the 2b, are intriguing because they appear to be responsible for eliminating of 80 percent of LDL cholesterol from your body. There are no set guidelines for ideal levels of HDL 2b yet, however, studies suggest that cardiovascular benefits are noticeable when HDL 2b in blood levels stands at least 20 percent of total HDL in men and at least 30 percent in women. 

The Impact of LDL 

There are also several subclasses of “bad” LDL. Those labelled I, IIa, and IIb don’t appear to be much of a concern because they’re very big particles and can’t fit into crevices in arteries, leading to an increased risk of cardiovascular disease. However, those labelled IIIa, IIIb, IVa, and IVb are much smaller and can fit into the tiny arterial crevices, possibly increasing the risk of cardiovascular disease. Scientists are not yet able to specify a lipoprotein level for these subclasses that would be considered harmful. 

You can find out your cholesterol subgroup numbers through a simple blood test, though not all doctors regularly include this screening. Still, we need to keep in mind that specific treatments for improving these subgroup numbers don’t yet exist beyond what already could be done to raise total HDL and lower total LDL. 

 Here are some strategies to raise “good” HDL and lower “bad” LDL levels and promote heart health: 

•  Aerobic activity. Aim for at least 30 minutes almost every day. 
• Healthy fats. Replace unhealthy saturated and hydrogenated fats found in butter, stick margarine and animal fat, with healthy unsaturated and omega-3 fats found in canola oil, olive oil, nuts and salmon. 
• Moderate alcohol. Keep it to no more than one drink a day for women and no more than two for men. 
• Opt for a fiber-rich, plant-based diet to reduce cholesterol.
• Enjoy lots of whole grains, fruits, veggies, legumes, nuts and seeds every day. 
• Maintain a healthy weight. Extra weight can wreak havoc on your lipid levels.

High Cholesterol and Obesity 

Understanding why some people have high cholesterol and some do not, corresponds a lot with the interplay of your genes along with the environment you’re exposed to. What you eat and how much you exercise combine to form a baseline risk for developing high cholesterol. If you eat a diet that is high in fat, like high-fat meats, fried foods and high-fat cheeses, you are increasing your risk of both obesity and high cholesterol. 

High Cholesterol and Weight Loss 

Some people who reportedly have high cholesterol are observed to be at a healthy weight. But, changing your diet to include healthier alternatives and following a routine exercise program can help you lower your cholesterol. In the face of obesity and high cholesterol, losing weight should help lower cholesterol levels, and additionally lower your risk for other obesity-related conditions including diabetes and cardiovascular disease. 

Some Diet Tips for Lower Cholesterol 

Lowering cholesterol levels requires much more than just changing your food habits, it is also heavily dependent on how much you eat. Being overweight increases your risk of having high levels of LDL (bad cholesterol), and low levels of HDL (good cholesterol). Usually, just the process of losing weight can help you lower your cholesterol. Here are some tips to help you on your weight loss journey: 

•  Follow a strict dietary routine to lower your cholesterol levels. ENHAPP provides you with custom-designed health and wellness packages to help you maintain a healthy weight.
• Carefully monitor your calorie intake. A single packet of pasta contains only 330 calories a serving, but it is also important to notice that there are three servings in a pasta package.
• Take a ‘snacks between meals’ approach to your diet. As a matter of fact, eating five or six small meals a day instead of three large ones can help you avoid feeling hungry between meals and overeating. Stock up on healthy snacks like carrots, apples, and blueberries, which are considered as ‘superfoods’ for health.
• Move away from white breads, bagels, and regular pastas, towards whole wheat varieties on your diet to lower cholesterol. They tend to be lower in calories, and they have more heart-healthy fiber.
• Cut back on soda, juice, and alcohol. Hydrate with water instead. If you must drink soda, a switch to diet soda will save you hundreds of calories.
• Inconsiderately snacking after dinner adds many ‘empty calories’ to your dieting regime. Refrain from snacking in the kitchen – say, two to three hours before you go to bed, and don’t be tempted to open the fridge or the cupboards post-dinner. 

ENHAPP implements an approach to lower cholesterol that includes making small changes to your diet and exercise habits. Instead of changing your total intake of calories, suggestions are made about changes you can adopt to regarding the types of foods you eat, which contributes to healthier cholesterol levels. However, if you do have extra body fat, studies suggest that weight loss helps reduce LDL and triglyceride levels, while increasing HDL levels. Exercise can also help in increasing HDL levels, as well as consuming more omega-3s, the good kind of fat. 

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In India, Ayurveda-based food traditions have always recognised bitter foods as part of a complete meal. Of the six tastes that this science of food and medicine evidently recognises, bitter is an important one. It is said to be airy and light, especially benefitting people with dominant pitta and kapha, and lowering these ‘doshas’.

So how does eating bitters benefit your microbiome exactly? Bitter foods help to stimulate the digestive system and improve the absorption of food. That’s largely because bitters trigger the production of stomach acid, which facilitates a variety of digestive processes when the food you’ve eaten makes its way to the intestinal region. Bitters are believed to help squelch cravings, and recent research suggests it might be due to the taste receptors’ influence on hormones.

Bitter foods are packed with fiber, both soluble and insoluble, which stimulates the growth of healthy gut bacteria. They stimulate the liver to produce bile, which is an important part of optimal digestion. Bile emulsifies fats and renders nutrients especially fat-soluble ones such as vitamins A, D, E and K.

They have unique health benefits, including protection against cancer, heart disease and diabetes, as well as reduced inflammation and oxidative stress. Most of these benefits come from the wide array of polyphenols, which act as antioxidants, anti-inflammatories and pre-biotics.

Cultivate a taste for bitter flavours.

With some culinary craftiness and a little bit of perseverance, you can teach yourself to genuinely like bitter foods. Channel your inner adventurous eater.

Repeated exposure is the number-one way to learn to enjoy bitter foods, according to Barb Stuckey, author of “Taste What You’re Missing.” Adding some cream and the fat will help mitigate the bitterness and improve the texture of your coffee or by massaging kale with oil, the fat masks the bitterness, and massaging it helps break down some of the fibers in the leaves. Sweeten your bitters by adding a little sprinkle of sugar on your grapefruit or honey in your tea.

While there are plenty of bitters supplements or tonics on the market, going for whole foods is always the best choice.

Bitter melon is packed with natural plant-based chemicals that may help prevent cancer, reduce oxidative stress and lower blood sugar levels. Cruciferous vegetables like broccoli and cabbage contain powerful cancer-fighting compounds and can improve your liver’s ability to process toxins. Dandelion greens are rich in vitamins and minerals, contain carotenoids that benefit eye health and are a source of prebiotics that encourage the growth of healthy gut bacteria. Citrus peel has a bitter flavour due to its high concentration of flavonoids. These powerful antioxidants may reduce inflammation and help protect against cancer.

Cranberries, cocoa and coffee are rich in polyphenols and antioxidants that help prevent various types of bacterial infections and may improve heart health. Green tea contains catechins and polyphenols that provide many health benefits, including possible cancer protection and a lower risk of heart disease. Red wine contains polyphenols that have been linked to better heart and gut health. Drinking red wine may also boost longevity and reduce your risk of diabetes and osteoporosis.

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