Your Weight! Your Health! Your Skin!

Bananas are a popular fruit grown all around the world and enjoyed mainly as a raw dessert. Bananas are a staple starch for many tropical populations.

Most of us are familiar with the yellow, ripe version of this fruit. Sometimes referred to as a desert banana. However, very yellow bananas are rich in carbohydrates that very quickly breakdown into sugar, affecting blood glucose levels. As a result, most weight loss programs do not include ripe bananas in their recommended diet.

Bananas with a slightly green coloration also obviously have carbohydrates, but in the form of resistant starch that is a lot harder for us to digest. As a result, they can bring you all the nutritional benefits of yellow bananas, but without the problematic sugars.

Nutritional Value of Slightly Green Bananas

• Bananas are a very rich source of natural potassium, with a single large fruit having as much as 600 mg of this important mineral.
• Each large banana contains around 4 grams of fiber, 2 grams of protein, and 2 grams of sodium.
• Bananas are packed with minerals and vitamins, including vitamin A, vitamin C, and several of the  B vitamins.
• Slightly unripe bananas have a lower glycemic index (GI) than ripe bananas. In some studies, they have shown a GI as low as 30, while most ripe yellow bananas have a score of around 50.
• A medium-sized slightly green banana has just over 100 calories, making it ideal for a quick snack with slow-release energy.

Health Benefits of Slightly Unripe Bananas

Bananas are believed to bring us several health benefits, including:

• Improved cardiovascular system
• Lowered blood pressure
• Reduced risk of stroke
• Stable blood glucose levels
• Improved function of intestines and colon
• Weight loss
• Cancer prevention

The potassium in slightly green bananas is important in reducing blood pressure, improving cardiovascular health, and helping bone formation. The resistive starch helps to reduce the GI of slightly green bananas, while the fiber delays the release of food energy after digestion. Together, this helps to avoid sudden changes in blood sugar levels. Fiber is also great at removing harmful cholesterol from the bloodstream.

Some studies have indicated that short chain fatty acids (SCFAs) in green bananas improve the functioning of the intestine and colon. This helps in better absorption of nutrients in food and may also prevent colonic cancer.

Storage and Preparation

While many cultures fry slightly green bananas, this adds unhealthy fats. One option is to boil the unripe fruit and then mash it for easier digestion. Slightly green bananas are also great for use in smoothies and health shakes. The blending process helps to mash up the fruit without destroying the nutritional value or resistant starch.

Make sure you don’t try to eat bananas that are too unripe though. They are hard to peel, have a funny texture and a slightly bitter taste. Firm yellow bananas with just a hint of green at both ends seem to work for me.

I find buying them totally green, make sure they aren’t those green island bananas or plantains though, and ripening in your fruit bowl to your preferred preference is the way to go.

So you have made up your mind about losing weight and may have taken it a step further by setting weight loss as one of your New Year’s resolutions.  Great, go for it. You also know that the easiest way to shed weight is to set smaller attainable goals and work towards them. All you are looking for now is the how. Well, it is no secret that one of the best ways to lose weight is to reduce calories. But how do you do this? This article will outline 10 ways to drop 200 calories that will definitely help your goal.

10 Ways to Drop Calories

Tip Number One

Eat smaller portions – It may seem obvious but this is one of the best ways to reduce your calorie intake. The challenge with this however, is that it is not as easy as we would like it to be. However, it is achievable. We need to pay attention to the amount of food that you eat. In fact researchers at St. Luke’s Roosevelt Hospital Center located in New York discovered that eating excessive portions was the main cause for failed weight loss attempts.

So instead of ordering that quarter pound burger and fries that can contain 870 calories; try a smaller burger that contains 480 calories. Saving almost 400 calories!

Tip Number Two

Eat slowly – It takes the average individual about 12 minutes to wolf down their meals. However, this can lead to us overeating. The reason behind this is that it takes around 20 minutes for our stomach to tell our brain that the body is full. This basically means that the faster you eat the less time you are giving your body to recognize that it is no longer hungry.

Tip Number Three

Walking – Walking is a perfect way to burn those extra calories. Even if you are already on an exercise routine, taking a brisk 15 minute walk will help you to burn about 200 calories depending on your pace.

Tip Number Four

Don’t be fooled by the labels – Just because the label says low fat does not mean that it is low in calories as well. In fact it is quite the opposite as sometimes low or no fat foods contain more calories. Basically do not look at low fat foods as foods that you can over-indulge in.

Tip Number Five

Put on your dancing shoes – Most people see dancing as something that is done only on social occasions. However, dancing is a fun form of aerobic exercise that helps you to burn calories. Go dancing instead of having dinner and a movie. Don’t be afraid of ballroom dancing either as one hour of ballroom dancing equals to 200 calories dropped. Think of dancing as exercise that doesn’t feel like exercise.

Tip Number Six

Danger! Snacks ahead – It’s Wednesday afternoon and you have already eaten lunch, however, it is 3:00 p.m. and you’re staring at 2 of those delicious cream sandwich cookies (they contain 160 calories each).  If you were to forgo those cookies you would be reducing you calorie intake by 320. Try pre-making some vegetable sticks from home and bringing them to work. Carrots and celery make tasty healthy snacks.  You can also fill a couple of the celery sticks with a small amount of cottage cheese.

Tip Number Seven

Gardening – If you are a lover of the outdoors and gardening then you will be pleasantly surprised to know that spending a mere 15 minutes in the garden can help you to burn at least 100 calories. Try 30 minutes out on the garden and you may be able to burn 200 calories. Gardening can require you to stretch, bend and squat. All gentle exercise.

Tip Number Eight

Take the stairs – Instead of using the elevator try taking the stairs. This is a perfect way of burning some extra calories especially if you live in an apartment building or work in an office building with a lot of floors.

Tip Number Nine

Avoid eating late at nights – One of the biggest contributors of unwanted calories is late night snacking. Reduce 200 calories by reducing the number of potato chips or cutting out the candy bar that you love to snack on. If you must snack at nights then opt to snack on a piece of fresh fruit. Bananas contain tryptophan which helps the body to produce serotonin. Serotonin has a calming effect on the brain and acts as a mild sedative. Perfect for a late night snack if you can’t do without.

Tip Number Ten

Go for leaner meat cuts – Try choosing lean cuts of meats rather than thick marbled steaks. Generally the cheaper leaner meats will require a little more prep and will need slower cooking, but it can make a difference over time. Or try going for chicken or turkey rather than red meats.  Trim excess fat or skin from your meats where you can also help you in your goal.

Implementing a few of these tips will help you get underway in your weight loss goals. Remember sometimes it’s the little things that can make a huge difference over time.

Lentils, an edible pulse, have been consumed for thousands for years, even finding mention in the Hebrew Bible, the chief source for most of the Old Testament. In many cultures across the world, this legume has been praised as a highly nutritious, easy to grow, and even easier to cook food. Dr. Perricone, a regular on the Oprah show, ranks beans and lentils number four on his super food list, behind Acai, foods such as garlic and onions, and barley.

As a food, lentils have a very low calorific value, while being packed with nutritional goodness in the form of protein, fiber, folate, magnesium, and other vital nutrients. As a result, this humble food makes an intelligent choice in any healthy diet.

Lentils as a Protein Source

In many vegetarian cultures, lentils are still the main source of non-animal protein. Nearly 30 percent of the calories are in the form of protein, which is only slightly lesser than soy beans. In fact, lentils have the third-highest level of protein among all nuts or beans! With increasing awareness of the health risks associated with processed meat, lentils are a very good option of getting healthy, heart-friendly protein.

Lentils and Your Heart

Lentils are rich in both soluble and insoluble fiber, which help in reducing the risk of cardiovascular (heart) disease. The soluble fiber binds itself to harmful cholesterol in your arteries, removing it from the body. This is great news since arteries blocked by cholesterol are a major source of fatal heart attacks.

The presence of folate and magnesium in lentils adds to the heart-friendly nature of this legume. Folate helps lower levels of homocysteine in the body, an amino acid that is known to damage artery walls, leading to cardiovascular disease. Magnesium is a natural calcium channel blocker and helps to dilate arteries and veins. This improves the flow of blood and reduces stress on your heart.

Lentils and Weight Loss

A single cup of cooked lentils adds less than 230 calories to your diet, which is amazing when you consider all that protein and nutrition! In addition, lentils contain almost zero fat, which is a great improvement over traditional meat protein sources. The high amounts of fiber in lentils help you to feel full even with a smaller serving. This helps you eat a nutrition-packed meal that has a smaller serving size, a great benefit for any diet plan. The fiber content is also beneficial for anyone dealing with blood sugar disorders. This is because fiber slows down the release of food energy after a meal, thus preventing spikes in blood sugar levels.

One challenge faced by many dieters is that some healthy foods can be bland and boring. Lentils, on the other hand, easily absorb additional flavors. Feel free to experiment with different flavorings and spices or even combine lentils with other types of foods. For example, a combination of brown rice with lentils is a staple in many cuisines and provides a delicious wholesome protein combination. Especially with some olive oil drizzled over the top.

Unlike beans, lentils do not require soaking but can be used straight way after a light rinse to remove any impurities, making them user friendly in these busy times.

So go ahead and try and introduce this tiny power packed super food into your diet somewhere and reap the many health benefits.

Whenever one thinks about eating right one of the first things that may come to mind is the ‘d’ word or dieting. Regrettably some people tend to mistake dieting for starvation or self-sacrifice. This needn’t be the case. It should be about eating right and living healthier.

Fortunately there are 2 diets that can help you to achieve this – these are the DASH diet and the Mediterranean Diet.

These two diets were recently voted to be the best diets around by USNews.com; in a recent diet ranking by twenty-two (22) experts. (USNews.com is an American news magazine that is published in an online format).

The Mediterranean and the Dash diet both have identical concepts. They share the concept of consuming healthy food in moderation, giving foods such as protein, vegetables and fruits, low fat dairy and whole grains preference over other foods.

The DASH diet was developed and endorsed by The National Heart, Lung and Blood Institute and has a number of health benefits that include helping to prevent and lower hypertension (high blood pressure) while being able to speed up the weight loss process in a healthy way. The DASH diet received its high praises as it places a lot of importance on grains (7-8 daily servings is allowed), fruits and vegetables, low fat or non-fat dairy products, and lean meat.

The Mediterranean diet is considered to be a heart healthy diet, and has the advantage of helping to improve mental health, the prevention of cancer and increasing longevity. This diet is not simply a diet that allows people to lose weight; it is a lifestyle change that encourages healthy activities and habits. The most unique characteristic of the Mediterranean diet is that it is acceptable to consume wine in moderation and encourages plentiful use of olive oil. Other studies have also shown that the Mediterranean diet has also been beneficial to patients that suffer from arthritis.

Some of the other diets to make the top 5 list were:

• The Weight Watchers Diet – This diet is actually ranked as the best commercial diet. The Weight Watchers Diet isn’t simply about losing weight but educating people on how to be healthy. Instead of placing the focus on foods, numbers and activities this diet focuses on the person.  This diet doesn’t tell you what to eat as instead you are awarded points based on what you eat and the level of physical activity that you engage in.
• Mayo Clinic Diet – Although not considered to be the best long term solution, this diet is also considered to be one of the healthier diets. The Mayo Clinic places a lot of emphasis on the consumption of fruits and vegetables. These foods can be consumed in limitless amounts.
• The Therapeutic Lifestyle Change (TLC) Diet – This diet was developed by the National Health Institute and provides its users with a lot more flexibility than other commercial diets.  The main focus of the TLC diet is somewhat similar to the Weight Watchers Diet as it focuses on educating people on how to live healthier lives through eating and exercising.
• The Anti-Inflammatory Diet – One could also add to this list this diet which was created by Doctor Weil. The Anti-Inflammatory Diet isn’t really a diet as it is best categorized a plan that focuses on eating. This diet has a number of spins to it; however, it main focus is on the consumption of a lot of fruits and vegetables, a lot of whole grains, the consumption of lean meat, omega 3, NO refined or processed foods and the consumption of anti-inflammatory spices such as turmeric.

Without ignoring the effectiveness of diets such as the TLC Diet, the Mayo Clinic Diet or Weight Watchers, if losing weight the healthy way is your main objective then you may certainly want to go with either the DASH diet or the Mediterranean diet.

One a final note before you go ahead and select a diet is that the number one rule to remember is to choose a diet you are able to follow and one that you can easily fit into your existing lifestyle. Stay away from diets that are too restrictive and you will succeed.

While the avocado fruit has become internationally popular due to its unique texture and subtle taste, are avocados good for you? Research seems to think they are. This tropical fruit is becoming known for a being a powerhouse of nutrition, with many health benefits. Vegetarians use this fat-rich fruit as a healthier substitute for meat or butter, while others use it in place of cheese, which is high in animal cholesterol. In most cultures, avocado is popular in the raw form in desserts since its nutritional benefits are quickly destroyed by heat. Avocado health benefits are thought to include positive effects on cholesterol levels, natural anti-inflammatory action, skin health improvement, general immunity and well-being.

Nutritional value of avocado

• As much as 75 percent of the calories in a healthy avocado fruit come from monosaturated fats, making it unique among commonly eater fruits. This type of fat is known to be heart-healthy as compared to fats from meats and other natural sources.
• Avocado is also rich in fibre, of which nearly 75 percent is insoluble. While bananas are a more popular source of potassium, the avocado fruit actually has almost 40 percent more of this important nutrient.
• Avocados are rich in a number of different natural vitamins, including vitamin E, K, and a variety of the B vitamins. Most other fruits do not offer such a unique combination.

Another advantage is the high levels of monosaturated fats in avocado can also bring about a reduction in the levels of bad LDL cholesterol and rise in good HDL cholesterol.

This fruit not only contains antioxidants of its own, but can also improve the ability to absorb carotenoid antioxidants from other foods eaten in the same meal. The vitamins and antioxidants in avocado help improve skin health and tone when applied directly as a paste. They also have anti-inflammatory properties.  The high fiber content in avocado makes it a tasty, healthy way to enjoy the weight loss benefits of fiber, which include reduction in appetite and improved digestion. There is also on-going research with the potential use of avocado extracts in lowering the risk of certain types of cancer.

Getting the best of avocado benefits
The avocado fruit begins to ripen once it is harvested, so it needs to be eaten immediately or refrigerated for transport. In most cultures, it is consumed raw as pieces in salads, sandwiches, desserts, or as a side dish. It is also popular as a puree spread, blended in milkshakes, or as part of some desserts.  Cooking avocado is rare, since the avocado health benefits are quickly destroyed by heat.