Useful info - Post shared from another group

[Guest guest]

Dear Friends,

 

Sai Ram. I am sharing a post received from another good group. I am copy pasting

instead of forwarding to avoid the > marks and to keep the readability intact.

 

Best wishes,

 

Swamy

 

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4 super nutrients that fight fat

by Liz Vaccariello, Editor-in-Chief, PREVENTION, on Thu Mar 12, 2009 8:54am PDT

 

The news about all the amazing ways eating—NOT dieting—can improve your

health, help you lose weight and give you all-day energy just keeps getting

better and better. In fact, new research shows that certain nutrients found in

loads of foods are powerful factors when it comes to balancing blood sugar and

encouraging weight loss. Here are four that can have a powerful effect on your

weight, your energy level and your long-term health.

Tired much? Revitalize with an energy boosting 15-minute routine

 

 

1. CALCIUM

 

Scientists aren't sure how calcium burns body fat—some believe it reduces the

fat-producing effects of a steroid hormone called calcitriol. What we do know is

that it works: Researchers at the University of Tennessee found that obese

people who went on a low-calorie diet that contained three daily servings of

calcium rich dairy lost 70% more weight and 64% more body fat than those who ate

just one serving of dairy a day.

 

 

WHAT TO EAT:

 

Fat-free milk and low-fat dairy, spinach, kale, broccoli, and white beans

 

Do you find yourself over-eating when your stressed? Here are 7 positive ways

to beat the stress

 

 

2. VITAMIN D

 

A landmark study from Tufts–New England Medical Center showed that low levels

of vitamin D raise a person's risk of type 2 diabetes by as much as 46%.

Researchers believe vitamin D quells cellular inflammation that contributes to

diabetes. Plus, your body needs D to absorb calcium—and together, they can

help fight diabetes: According to the Nurses' Health Study, an ongoing

investigation of more than 83,000 women, those who consumed more than 1,200 mg

of calcium and more than 800 IU of vitamin D a day were 33% less likely to have

developed diabetes than those taking in less of both nutrients.

 

 

WHAT TO EAT:

 

Salmon, mackerel, sardines, tuna, fortified whole grain cereal, fortified

fat-free milk, and Swiss cheese

 

Keep your heart strong with these cutting-edge strategies from leading

cardiologists

 

 

3. OMEGA-3s

 

New science published in the American Journal of Clinical Nutrition showed that

women who ate a balanced diet including omega-3s lost 1 1â„2 more pounds of

torso fat than women on the same exact diet but minus the omega-3s. These

healthy fats slow the rate of digestion, which makes you feel fuller longer, so

you eat fewer calories throughout the day.

 

 

WHAT TO EAT:

 

Tofu, enriched eggs, shrimp, salmon, tuna, walnuts, flax, and flaxseed oil

 

Delicious Meals That Boost Your Energy and Fight Fat

 

 

4. FIBER

 

Foods high in fiber are nutrient-rich, filling, and low in calories—a

combination that makes them weight loss wonders. According to a study done at

the University of Minnesota, people who stuck to higher-fiber diets lost 2 to 3

pounds more per month than those who followed lower-fiber diets. Fiber triggers

hormones that control appetite, which also helps with weight loss. Plus, both

soluble and insoluble fiber help control blood sugar: The soluble type dissolves

in water and forms a thick gel during digestion, which can interfere with and

slow down carbohydrate and glucose absorption in the intestines, explains Quinn.

Insoluble fiber doesn't dissolve in water. It stays solid and moves quickly

through the digestive tract, so intestines have less time to absorb

carbohydrates, and blood sugar levels stay even.

 

 

WHAT TO EAT:

 

Whole grain breads and cereals, brown rice, barley, oatmeal and oat bran,

apples, pears, citrus fruits,