Aerobic Exercise Can Help Suppress Hunger, Study Says

In a new study, researchers have made the conclusion that aerobic exercise such as rope jumping, which involves the body's vertical movements, can suppress appetite and cravings for fatty food. Researchers, who published their report in the journal Appetite, sought to find out if exercises that involve up and down bodyweight movements, which lead to "gut disturbance," actually affect hormones such as ghrelin, which our body releases when we are hungry. Moreover, the study compared the level of hunger in men who did rope-skipping to those who did cycling.

Previous studies support a similar claim

Prior to this new study, a number of other studies suggest that running curbs hunger more than cycling and that jumping rope can suppress hunger more than running. Since there is no horizontal movement in jumping rope, it is more of a weight bearing exercise compared to running.

According to researchers, jumping rope leads to more gut disturbance and could stimulate greater appetite suppression.

Comparing vertical and horizontal movement aerobic exercises

To test their idea, researchers tested 15 healthy men who had the average age of 24 years. On non-consecutive days, the men were made to jump rope for 30 minutes, exercise on a stationary bike or rest.

At a number of points during and after their work out, the researchers measured the men's level of appetite hormones. Likewise, researchers also asked the men how hungry they were as well as how much they craved sweet, salty, sour and fatty foods.

The initial results showed that those who skipped rope and cycled in stationary bikes felt less hungry than those men who had controlled resting sessions. They even felt less hungry 15 minutes after their exercise session.

But 25 minutes into their exercise, those who skipped rope felt less hungry than those who were cycling. Likewise, researchers found out that those who exercised had less craving for fatty foods, and this observation was more obvious for those who jumped rope. Furthermore, those who did cycling felt hungrier after their cycling session than when they did rope-skipping sessions.

With such results, the researchers concluded that cycling, and not skipping rope, causes hunger that eventually makes those who skipped rope compensate for the energy they burned through eating.

However, the study determined that there was no clear difference in the level of gut hormones between those who did cycling and skipping rope. As such, there might be another mechanism or explanation why the men who jumped rope felt less hungry than when they exercised on a stationary bike.

In totality, the researchers concluded that aerobic exercise, especially rope-skipping, could regulate a person's cravings for fatty foods. Doing such exercises may improve the dietary behavior of adults, especially when it comes to foods rich in fat.

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Eating Nuts can Lower Cholesterol

Looking for a natural way to reduce cholesterol?

 Changing your diet is the single best way to do so. Nuts in particular have repeatedly been shown to be great for reducing cholesterol, according to numerous studies that were reviewed by Loma Linda University. On average, eating a small bag of nuts (67 grams) each day could reduce cholesterol levels by 7.4%, according to the BBC.

The review of 25 studies, involving nearly 600 people, showed eating on average 67g of nuts - a small bag - a day reduced cholesterol levels by 7.4%.

The US Loma Linda University team believes nuts may help prevent the absorption of cholesterol.

UK experts said the research showed nuts were an important part of a healthy diet, but warned against eating nuts covered in sugar or salt.

Previous work has indicated eating nuts regularly is beneficial, but the Archives of Internal Medicine study set out to put an accurate figure on the effect.

The people involved ate 67g of nuts a day on average, over a period of three to eight weeks.

As well as improving cholesterol levels, it also reduced the amount of triglyceride, a type of blood fat that has been linked to heart disease.

However, the impact was least pronounced among the overweight.

It is not yet clear why nuts have this effect, although one suggestion is that it is down to the plant sterols they contain, which are thought to interfere with cholesterol absorption.

Lead researcher Joan Sabate said increasing nut consumption as part of a healthy diet should be recommended.

He added: "The effects of nut consumption were dose related, and different ty pes of nuts had similar effects."

Ellen Mason, senior cardiac nurse at the British Heart Foundation, agreed, but she urged people to go for unsalted nuts.

"Apart from salted peanuts at the pub, nuts in sugary cereals or the traditional Christmas selection, nuts have been largely lacking in our diets in the UK," she added.

The study was carried out by independent researchers, although it was partly funded by the International Tree Nut Council Nutrition Research and Education Foundation.

For many years, nuts have gotten a bad rap for being high in fat. But in reality, nuts are a vital part of our diet, as they are high in monounsaturated fats that actually keep us heart-healthy and disease-free.

Healthy nuts are also great sources of protein, minerals and other life-enhancing nutrients. Scientific studies now show that different types of nuts and seeds can actually prevent heart disease, weight gain and the accumulation of LDL cholesterol.

All nuts should be organic, eaten in their raw state, and not irradiated or roasted. Here is my list of the five healthiest nuts you should add to your diet. (In no particular order)

1. Almonds

A small handful of almonds gives you almost 25% percent of your daily needs for magnesium, and more bone-strengthening calcium as an equal amount of cow milk.

They are also high in many antioxidants, such as  vitamin E and selenium. Studies show that almonds may play and important role in preventing colon cancer due to their high fiber content. Almonds also help us to actually lower negative forms of cholesterol in the blood stream.

2. Walnuts

One of the best nuts on earth, walnuts may actually increase our brain function. Studies show that consumption of walnuts is related to heart-health, better cognitive function, as well as the reduction of skin and bone conditions. Packed full of an antioxidant known as ellagic acid, researchers have shown that walnuts contain 16 disease-fighting polyphenols.

 

3. Pecans

Recent clinical studies show that this nut significantly lowers cholesterol. Pecans are also a great source of twenty essential vitamins and minerals. Here’s a great source to buy organic pecans.

 

4. Brazil Nuts

Also high in heart-healthy nutrients and minerals like copper, niacin, vitamin E, fiber, magnesium, and selenium, studies on Brazil nuts show that this protein-packed snack may aid in the prevention of breast cancer.

5. Cedar Nuts

Siberian Cedar nuts, originating in Russia, hold 70% of the essential amino acids that the body needs. They also contain high amounts of Vitamin A, B and D, as well as% tocopherol-containing Vitamin E. This exotic nut also contains a special form of Vitamin P, a vital fatty acid similar to fish oil, which is known for reducing the amount of LDL cholesterol, keeping the arterial walls free of disease-causing inflammation and plaque.

Raw nuts are a big part of my diet and pack the most energy of any other food. They make a healthy snack that is low in calories. Healthy nuts are definitely a great addition to your diet

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Olive Oil-Effective in losing weight

A Mediterranean-style diet, rich in olive oil, has proven valuable to the health of the people of that region for thousands of years. Within the last century its benefits have been scientifically acknowledged, investigated, and promoted for optimal health, including weight management.

Health Benefits

Olive oil is rich in monounsaturated fatty acids (MUFA), which promote heart health by decreasing "bad" LDL cholesterol without reducing the "good" HDL cholesterol. The invisible healers within this "liquid gold" also work to prevent cancer, inflammation, and may even play a helpful role in diabetes and weight loss.
Research indicates that replacing other types of fats with monounsaturated fats, especially olive oil, helps people lose weight without additional food restriction or physical activity (although doing so would further increase weight-loss!). A number of studies showed that when people substituted MUFA-rich olive oil for saturated fat, they ate less food and either maintained their weight or lost weight. Several other studies indicate that monounsaturated fat enhances the body's breakdown of stored fat.

Olive oil is a good source of vitamin E, carotenoids, and polyphenolic compounds.

Selection and Storage

Extra virgin and virgin olive oils possess the monounsaturated fats (MUFA), nutrients, and phytochemicals that give health benefits your body will be happy to receive -- so choose them whenever possible.
Lite olive oils -- Also called "light" or "mild" -- have undergone an extremely fine filtration process (no heat or chemicals) to remove most of the natural color, aroma, and flavor. This makes them suitable for cooking or baking, where the fruity olive flavor would be objectionable. The terms "lite," "light," and "mild" can be used along with "extra virgin olive oil," "virgin olive oil," and "olive oil." In this case, the terms "lite" and "light" do not refer to fat content. These oils contain the same amount of fat and calories as any other oil (about 13 grams of fat and 120 calories per tablespoon).

To prevent the formation of cell-damaging free radicals, store olive oil in a cool, dark place; the refrigerator is ideal. The best storage containers for olive oil are either tinted glass (to keep out light) or a non-reactive metal such as stainless steel. Avoid most plastic. Oil can leach noxious substances, such as PVCs, out of the plastic and into the oil. Containers need to have a cap or lid for tight resealing to keep out unwanted air.

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How to Reduce Weight Naturally

Obesity can RISK your health,Reduce your Weight by Natural Way- 10 Effective Home Remedies for Losing Weight

1) Fruits and green vegetables are low caloriefoods, so over weight persons should use these more frequently.

2) One should avoid intake of too much salt. Salt may be a factor for increasing the body weight.

3) Milk products like cheese, butter should be avoided because these are rich in fat. Meat and non-vegetarian foods should also be avoided.

4) Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways.

5) Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful for loosing weight.

6) Taking of honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in the body and puts it into circulation, which is utilized as energy for normal functions. One should start with small quantity of about 10 GMs. or a table spoonful to be taken with hot water. It is good to take it in early morning. A teaspoonful of fresh lemon juice may also be added.

7) Cabbage is considered to be an effective remedy for loosing weight. This vegetable inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction. It can be taken raw or cooked.

8) Exercise is an important part of weight reduction plan. It helps to use up calories stored in body as fat. In addition, it also relieves tension and tones up the muscles of the body. Walking is thebest exercise to begin with and may be followed by running, swimming, rowing.

9) Lime juice is excellent for weight reduction. Juice of a lime mixed in a glass of warm water and sweetened with honey should be taken every morning on an empty stomach.

10) Measure the portions of your food every meal and make sure that the portions are small. For example one portion of rice should not be more than the quantity which can fit in your fist. Smaller meals at a regular interval of 4 to 5 hours will keep your metabolism high and prevent your body from converting the food you intake into fat. You must also include regular exercise in your daily routine to help enhance weight reduction.

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