Scientists and Nutritionists on Battle for Chocolate : weightlosstips4today.blogspot.com

Today on my blog , Scientists And Nutritionists on Battle for Chocolate, tomorrow, The Pros and the Cons in Chocolate Comsuption on www.weightlosstips4today.blogspot.com.

Scientist and Researchers will always tell people that eating chocolate is good for the heart since it has the ability to decrease the LDL or known as bad cholesterol and it will promote a good blood flow by reducing the blood pressure level to a person associated with high blood pressure.

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However, Nutritionists will always argue in this sentiments and results. As for them, they have a basis why would they argue for those studies. For instance, some substances, components and compounds of a chocolate is said to be in harm for body's health. A compound called Anandamide affects the brain's receptor making a feeling of being "high" a kind of brain receptor common to those of taking marijuana. Being intolerance is also a factor that is considered here which can be caused by a compound called Exorphins. This is like an external morphine substance in chocolate in some psychological sequel or even a gut problem.

They also believe that chocolates have several biologically active constituents like Biogenic amines, Methylxanthines, and Cannabinoid-like fatty acids. All of those mentioned substance has a potential to cause any abnormal behaviors and even psychological sensations that are similar to those of any other addictive and intolerable substances.

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Of all the above mentioned consequences and harmful effects of chocolate to the body, the study never ends there. Scientists wanted to prove that chocolate is in no harm when only taken with the right amount. Here's what they found out which they use against the Nutritionist for a sure win in such argumentation. Research shows, that a cocoa powder, milk chocolate, and a dark chocolate have a high Oxygen Radical Absorption Capacity values compared to any other well known foods, such as blueberries and prunes. This Oxygen Radical Absorption Capacity values works to measure the power of an antioxidant substance present. An antioxidant is a kind of substance that protects the body against harmful free radicals by producing peroxides and oxygen. To name some are beta-carotene, vitamin C, and alpha tocopherol. Research shows that there are more than 13,000 Oxygen Radical Absorption Capacity values units is present in dark chocolate compare to a milk chocolate which only has approximately 6,700 units. As much as twice antioxidants in the cocoa start out to be when it's an unsweetened powder. But when it is converted to black chocolate but diluting it to water, milk and sugar, the overall amount of flavonoid in every serving is about half of that in a milk chocolate.

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The bottom point why both parties are in battle towards chocolate is that they only wanted to find out the best way on how to explain the positive and negative side for consuming chocolate. Here's what the general thought and summary of all the researches made by both parties. Scientists and Nutritionists are finding similar results with compounds in vegetables and fruits, red wine, tomatoes, and tea compared to the compound of chocolate that yields one common and the same conclusion. The components are sure to be antioxidant which both parties agreed. Conclusion says that the right amount of chocolate intake will yield good result for the body and is harmful if otherwise. As the both parties are arguing for any good and even bad results for chocolate eating, it is still a will for us to eat chocolate while waiting for future research as scientist and nutritionist promise to bring a conclusive study.
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Insights and Facts for being Chocoholics and its Advantages: weightlosstips4today.blogspot.com

Today on my blog, Insights and Facts for being Chocoholics and its Advantages, and Tomorrow, Scientists and Nutritionists on Battle for Chocolate, on www.weightlosstips4today.blogspot.com

Insights and Facts for being Chocoholics and its Advantages

Chocolates are really a kind of food that most people say as irresistibly sweet and delicious. Well, a huge part of chocolate aroma depends on its taste a rich and delicious chocolate which satisfies our desire and craving. But beyond that feeling, we don't know that chemical reactions are also working for the benefit of creating a good and satisfying taste. For example, we can feel a feeling of satisfaction and pleasurable sensation like the feeling of being satisfied after a long run or jogging n the field for several minutes.

Impacts and Facts of Chocolate in Humans and Animals: www.weightlosstips4today.blogspot. com

Today, Impacts and Facts of Chocolate in Humans and Animals, and tomorrow, Insights and Facts for being Chocoholics and it's advantages on www.weightlosstips4today.blogspot.com

Impacts and Facts of Chocolate in Humans and Animals

For decades and centuries, chocolate is still a known sweet and delicious treats or snacks in the whole world. However, it is still a doubt that surrounds chocolate myths that if it takes awesome, that must be awful for health. Well, we are not surprise to hear this but the study amazing shows that this irresistibly treat has a lot of health giving benefits, most likely if being conscious in choosing chocolate .

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There are 300 known substances and compounds in chocolate. Scientific group of people and other research laboratories have a lot of studies made to prove the effects and essentials of each component. And here are the summary of the results. There is an antibacterial agent in one of the source of chocolate called cacao, this antibacterial agent fight against tooth decay. Theta Brain Waves are increase caused by the aroma of a chocolate and it results for the brain and body to relax. There is also a presence of mild mood elevator in this chocolate and we called that substance as Phenyl Ethylamine. Eating chocolate increases the level of HDL or good cholesterol since there is a presence of a substance commonly found in olive oil; the Oleic Acid. Appetite can be diminishing by taking one cup of hot chocolate before eating. Life expectancy goes beyond one year in favor to those who eat chocolate than those did not. Any form of blood clotting can be avoided by keeping the blood vessel more elastic which is maintain
ed by a substance called flavanoids. The level of antioxidants in the blood can be increases by eating chocolate. A level of Serotonin in the brain can be increased through the activity of carbohydrates in this chocolate thus promoting a sense of alertness and well being. Another interesting fact is that the dark chocolate contains less sugar and more Cacaos compare to a milk chocolate. It only concludes that a health giving benefits is more present in dark chocolates.

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A Montaignac diet will allow eating of dark chocolate but the milk chocolate due to some factors mentioned. It only shows that there may be substance present on black chocolates that is absent on white or any other forms of chocolates or vice versa. Thus substances of a black chocolate are more reliable for some health conscious than that of the white chocolate.

There are doubts and worries concerning how the body will react to hundreds of compounds induced to body through eating chocolate. Here are the very latest results according to studies made all over the world. Chocolate is not a factor in causative acne. There are only small quantities of a stimulant Bromine and Caffeine in cacao and it never cause any nervous excitability. Chocolate is not addictive.  There is a neutral fat called Stearic Acid that never raises LDL or bad cholesterol. Chocolate never makes us "high" unless eaten in a huge quantity of approximately 25 pounds at one sitting.

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If there is a positive outlook, there must be also a negative side, and these are said to be proven. Headaches through migraine are trigger by taking chocolate. There is a high in calories, sugar, and saturated fat in milk chocolates.

And when it comes to a pet lover, it is so said that chocolate is considered harmful to animals since it has a stimulant known as Theobromine, which animals cannot digest. Baking chocolate and dark chocolates are a lot dangerous since they contain a high level of concentrations of Theobromine.

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Health Benefits Of Chocolate : Are They For Real : weightlosstips4today.blogspot.com

Today, Health Benefits of Chocolate Are They For Real, tomorrow, Impacts and Facts of Chocolate in Humans and Animals on www.weightlosstips4today.blogspot.com

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Health Benefits Of Chocolate: Are They For Real

Few studies have proved that chocolate has health benefits. Findings have resulted to the fact that chocolate food can be actually good for the health since it contains more than 300 chemicals, where health benefits derive from. This is in contradiction to the old myth that anything that tastes good can be bad. It used to be that old folks warn their children against eating too much chocolate or other folks being very cautious believing that eating this food can be causative factor of certain illnesses. 

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But researches conducted demonstrated that there is quite a large amount of antioxidants, found in chocolate, and is relatively higher than other high-antioxidant foods. See one of the results of researches:

Cocoa powder – is found to contain the highest quantity and quality anti-oxidants.

Dark chocolate – is found second to cocoa powder.  Results also showed that dark chocolate has eight more times of the polyphenol antioxidants than those found in strawberries. 

Milk chocolate – is the third kind of chocolate food that contains high antioxidant contents. 

Furthermore, in a research conducted in 2001, 23 participants who included in their diet dark chocolate and high flavonoid-rich cocoa powder were found to have higher HDL cholesterol, also called the good cholesterol, concentrations as opposed to other control participants. Although the investigation about the health effects of chocolate was done in a relatively small group of people, it suggested that there is more to what the chocolates were believed to have. 

Subsequently, another research was done in 2005, where another small test group was involved. The output was similar, suggesting that dark chocolate can actually lower the blood pressure in individuals suffering with hypertension. It produced the comparable result as with the other research, wherein LDL cholesterol levels, or the bad cholesterol, were found to drop by at least 10 percent.

In these few researches alone, it can be concluded that chocolate food contains high amount of good chemicals, which therefore almost completely opposes the old myth and half-truths established long ago how it can never be good part of anyone's diet. This must not be reason though for people to consume chocolate products at their own discretion. 

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Remember that there are chocolate foods that can be good to your health while there are others that can be bad, especially those that are highly-processed and poorly made. Some of those are chocolate candies and bars, which you often find in stores and are high in calories, sugar, and fat. 

It does not necessarily mean that you have to entirely avoid these kinds of chocolate; however, take them in moderation. If you want to enjoy health benefits of chocolate, you can opt for the healthier version such as the three mentioned above. 

Note too that health benefits found in chocolate are not good for your pets. This is for the reason that the food contains theobromine, a kind of stimulant and which pets cannot digest. Even baking and dark chocolate is not advised to be administered to pets. The same is true in cake, puddings, ice creams, candy bar, and cookies that contain chocolate.  


For people with health concerns, it is a must to do a lot of researches about chocolate. Health benefits of chocolate may not be beneficial at all if you have a serious condition, so it will likewise help if you consult with your trusted doctor or nutritionist to avoid unnecessary medical consequences. 

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Eating Dark Chocolate Keeps the Doctors Away!

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On my blog today, Eating Dark Chocolate Keeps The Doctors Away! , tomorrow Health Benefits of Chocolate: Are They For Real, on www.weightlosstips4today.blogspot.com.

Indeed, this is quite true, as based on scientific research findings that may very well alter the image of chocolate forever -- from junk food to health food! Isn't it quite refreshing? Millions all over the world would be thrilled to know that the treat they all love is also very beneficial for our health.

So start chanting now, eat chocolate for a healthier you!

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Well, before, we start getting excited over this, let us discover what the scientific studies have found out about chocolate, dark chocolate in particular – the type that quite a lot of people favor.

Findings have sufficient proof to declare that dark chocolate contains much more health benefits compared to white chocolate and milk chocolate. These two latter types actually have higher contents of fat and lesser health benefits to consumers.

Dark chocolate, also considered as bittersweet or semi-sweet chocolate, has been found to be very beneficial for people. One of its foremost benefits is that it enhances your mood and keeps you on a lighter, happier state of emotion. It has serotonin that affects a person much like an anti-depressant would.

So now you have discovered the why your mood becomes visibly improved after a bar of chocolate on a bad day.

Furthermore, aside from soothing us and lightening up our mood, it also improves the flexibility of our blood vessels and thus, eases the circulation of blood in our system.

Another outstanding aspect of chocolate that is very beneficial for people is the fact that nutrients can be found in it that are now known to prevent cancer. Cacao, an ingredient which dark chocolate has in abundance, contains antioxidants that are essential for the body to have in order to fight free radicals that cause heart ailments and other types of diseases.

Flavonoids can be found in chocolate and is a major enemy of free radicals that may come from other foodstuffs ingested by the body or absorbed from the environment. Flavonoids, called Epicatechins and Catechins, help a lot in protecting the body's immune system.  This is why, consuming chocolate with higher cacao content, or consuming dark chocolate for that matter is healthier.

Who would think that even with the delightfully thick and velvety texture of chocolate, minerals are present in it, minerals such as iron and magnesium? Now, you know that even if you cannot resist chocolate, you are not wasting yourself away.  As long as you keep it moderate, eating chocolate is perfectly healthy!

The antioxidants in chocolate have been found beneficial for joints and help in reducing pain and stiffness caused by arthritis. Getting better sleep for a well rested you on the following day is another benefits offered by chocolate's antioxidants. Vitamin B is also present which significantly increase the energy level of the brain and body.

Who says that eating chocolate would increase your calorie consumption leading to higher cholesterol and blood pressure levels? Well, they are mistaken – and what's best, we have the studies to prove it! Eating dark chocolate actually even helps lower the cholesterol and blood pressure levels of the body. That's definitely a resounding "Yay!" for all chocolate lovers. Even if chocolate has fats and cholesterol, they are the good kind that does not interfere with production of insulin in the body.

Who says you will become a diabetic if you eat chocolate? These people got it all wrong – a healthy dose of dark chocolate is beneficial for diabetics, who must constantly limit their sugar consumption. Since dark chocolate is low in carbohydrates, it is good for diabetics.

However, citing the health benefits of chocolate does not mean that you have to start eating loads of chocolate now. As in all things, excessiveness is not healthy. Remember to keep things in moderation – especially in consuming your favorite chocolate.

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Chocolate In A Dark Form Is A Lot Better Than Any Other Colors

Today on my blog, Chocolate In A Dark Form Is A Lot Better Than Any Other Colors, tomorrow, on my blog will be Eating Dark Chocolate Keeps the Doctors Away!  For lots of tips and information:
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Chocolate has a delicious taste that most of us don't know that it is made from plants. Which means it contains many of the health benefits of vegetables. Some of us don't like eating vegetables but by eating chocolate, we are unaware that it's the vegetable that we eat that contains hundreds of health giving benefits. This benefits is an antioxidants derived from a substance known as flavanoids. The purpose of these antioxidants is to protect the body from free radicals against aging. A large amount of these antioxidants can be found on dark chocolates. This substance known as flavanoid produces Nitric Oxide that aides the body in relaxing its blood pressure. And it also gives a balance hormone in the body.

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This dark chocolate is very good for the heart. Consuming a small bar every single day will help the cardiovascular system working well and also for the heart to have well balanced function. And when it comes to heart, there are two benefits that this chocolate can give. It has the ability to lower the blood pressure and to lower the body fat index or the cholesterol level. It can also help people with high blood pressure to lower down there blood pressure by just eating a small bar of this dark chocolate which has shown in some studies. For body fat mass, this dark chocolate has the power to reduce Low Density Lipoprotein cholesterol, which we better known as bad cholesterol as high as up to 10 percent of the current cholesterol level.

The other benefit that this chocolate can bring aside from protecting the heart is that this chocolate has an agreeably good taste. It also has the potential to regulate endorphin production which provides a feeling of pleasure and a bit of satisfaction and fulfillment. Its composition contains a substance known as Serotonin which acts as an anti depressant. This dark chocolate also contains a substance called Theobromine, and even an amount of caffeine which we all know as a best source to stimulate the body and the brain. A lot of other stimulants are also present in chocolate but are in small contents.

For persons that are more concerned about their body figure, there's good news since it says that there is no need to stop eating chocolate but only to eat the exact amount. Fat contents in this chocolate do not impact the body cholesterol level. A composition of 0.33% of Oleic acid, 0.33 % of Stearic acid, and 0.33 % of Palmitic acid are the components of all fats in a chocolate. On the book of medicine and other health practitioner guide, this Oleic Acid is a monounsaturated fat which Olive Oil is known as its good source. Another component of this chocolate is a Stearic Acid which is a saturated fat that according to some research and studies shows to be of no effect on cholesterol, thus said to be of neutral state. The last known fat is called Palmitic Acid. This kind of fat is saturated and has the ability to raise cholesterol level and even risk for heart disease. As a summary, only 1/3 of the fat in dark chocolate is bad for cholesterol.

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Since there is a presence of 0.33% as bad cholesterol on dark chocolates, it is always suggested to balance the intake of calories which only means not to eat a pound of chocolate a day since this is still a food of high calorie. Right intake of chocolate which is around 100 grams, that's approximately 3.5 ounces would give a maximum benefits that a chocolate contains. There are 300 known compounds and components in every single bite of chocolate. This dark chocolate has a lot more contents of antioxidants compare to a milk chocolate or any other white chocolate since this dark chocolate has a content of cocoa for 65 percent or even higher.

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Teaching Kids How to Eat Healthy By Roy Chidubem Okonkwo

Kids should be taking healthy diets in order to maintain sound health. They should be encouraged to eat the right foods and take quality drinks on a daily basis. Parents have to be fully involved if they really want to help their children in maintaining healthy eating. They have to teach them the right steps to follow when it comes to eating healthy.

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Indeed, teaching kids how to eat healthy shouldn't be a difficult task. Parents can easily start by showing good examples. In most cases, youngsters learn fast by examples. When a father or mother eats uncontrollably, the child is likely going to copy the habit. On the other hand, the infant learns the right way to eat when the parent is showing good examples.

There's a need to use pictures when teaching teenagers how to eat healthy. In most cases, pictures speak louder than words. Parents should get pictures of healthy diets and paste them in the children's room. When the kids look at them, they will start thinking of consuming the right diets on daily basis. Parents can also decorate their sitting rooms and kitchens with such pictures. They help a lot in teaching teenagers the right way to eat.

It's important to control the amount of snacks and sugary foods that enter the house when guiding children on healthy eating. In most cases, the youngsters like taking snacks and sugary foods. Such items encourage weight gain. They are also dangerous to health. When they are taken daily, the infants are likely to fall sick. They will also gain weight with speed. Parents should reduce the amount of snacks and sugary items they give to their kids on daily basis. This will help in controlling weight gain.

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It's important to teach children about the nutritious values of fruits and vegetables. Parents should encourage them to take more of fruits on daily basis. In fact, fruits can replace sugary snacks. Parents should also include more of vegetables when preparing meals for their children. This helps in teaching them how to eat properly. Fruits and vegetables contain vital minerals and vitamins which are necessary for maintaining physical fitness.

Again, parents should teach their youngsters the importance of taking enough water on daily basis. They have to make sure the children have unrestricted access to clean water.

Finally, there's a need to set proper meal time when teaching kids how to eat healthy. Parents should discourage them from eating in between meals. This helps them to avoid getting obese as they come up in life.

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Plateau! How to get over the flatline by: Sandeep Godiyal

(NaturalNews) Every dieter's experienced it: The dreaded weight loss plateau. You've been cruising along smoothly for months, and suddenly, your weight loss stops. Plateaus can be incredibly frustrating. You may not feel as though you've made any changes to your diet and fitness routine, but you've stopped dropping the weight. If you've hit a plateau, it's time to check and recheck your behavior so you can jump-start your weight loss and get back in the game. Let's look at some ways you can increase the effectiveness of your diet plan, so that you can continue to drop weight.

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Revisit your food journal

Beginning dieters are often advised to keep a food journal, so that they can stay aware of what they're eating each day. Often, though, as weight loss picks up, the food journal falls by the wayside. When you hit a plateau, it may be time to start writing down everything you eat again. You may find that certain foods trigger small binges that are holding you back, that you're eating more calories than you'd estimated, or that you're right on target. Keeping a food journal for a week or two will provide you with the information you need to start getting back on track.

Measure your portion sizes carefully

Once you've been dieting for awhile, it's tempting to stop counting calories and measuring portion sizes. You've got the hang of the system, after all, and you understand the correct portion sizes for most of the foods that you eat. If you hit a plateau, however, it may be time to reevaluate your portion sizes and start to measure and count again. It only takes a few extra calories per day to stall your weight loss plan. You'll quickly end up maintaining your current weight instead of dropping the pounds you want to lose.

Switch to a different physical activity

If you find yourself skipping workouts, having trouble dragging yourself to the gym or simply not exercising as much as you need to for weight loss, it may be time to consider switching up your physical activity. If you've been jogging, consider swimming or hiking instead. Regular cardiovascular exercise is key to weight loss, so choose a physical activity that you enjoy and will look forward to doing, instead of one that you hate the thought of. This will make it easier to exercise on a regular basis.

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Check your food labels

Take the time to check your food labels thoroughly, even if they're foods you're familiar with. Manufacturers change package sizes from time to time, which could make a difference in calorie counts, fat content and more. If you've hit a weight loss plateau, it may be time to assess the foods that you consume on a regular basis and re-read their labels. You may be surprised to learn that a serving size has changed, or that a food simply has more fat, calories or sugar than you'd remembered it having. Careful calorie counting is one important key to weight loss, and label reading is an important part of this process.

Diet plateaus are almost always temporary, so don't stress too much about yours. Instead, focus on healthy lifestyle changes, such as eating cleanly and getting regular cardiovascular exercise. It's only a matter of time before your weight begins to drop again, and you'll soon be well on your way to achieving your weight loss goal.

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Can Your Kitchen Be Your Pharmacy? By Monika Klein

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I have written in the past about Hippocrates the Father of Medicine's famous words "Let Your Food Be Your Medicine", but I want to take it even further and make such a bold declaration practical for you.

As well as making your food be your medicine you can also make your Kitchen Your Pharmacy as well as your food be your medicine. By giving the foods you choose to nourish your mind, body and spirit the utmost respect they deserve there's a good chance you'll maintain your health for a very long time.

So what's in your Kitchen? Is it filled with healing ingredients? A good clue in answering that question would be asking yourself how comfortable you'd be if I were to come over for a Kitchen Inventory er... I mean a Visit...

If you're shaking in your stilettos or Adidas right now, there's probably a good chance your kitchen isn't quite up to snuff even by your standards.

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So here are a few tips to help you in advance -before I come over for that Kitchen "Visit":

Tip #1 Is Your Crisper Empty?: If its empty that's a good sign that it's time to go shopping. Your crisper should be brimming full of fresh produce and not be a "science project" as a friend of mine used to call her aging vegetables supply. Make sure you rotate your vegetables and try and use as many of them on a daily basis. If you are lucky enough to have an extra fridge in your garage like we do - you can store some of you fruits there. I store my extra grapefruits, apples and oranges there. They last longer than vegetables usually, so I stock up on them and keep them separate. One of my favorite mottos is: Veggies are your Best Friends! I hope it becomes one of yours, too.

Tip # 2 Salt is not a Spice: If you are needing to refill your salt shaker every week there's definitely something wrong. Salt should only be used when cooking to bring out the natural flavor of food not to cover it up. NaCl (Sodium Chloride) or table salt is not a natural food item. Even if you are using sea salt, remember to use it sparingly - a dash is all you need.

If you want added flavor start incorporating real spices and herbs into your cooking instead. Fresh basil is wonderful and has a calming effect on the mind. Cinnamon isn't only added into desserts - it can be added to savory dishes as well. It adds interest to a dish and it's also beneficial for balancing blood sugar. And for those brave souls - I am one of them - curry or turmeric is an excellent spice adding pungency and heat to a meal. These 2 are known to help reduce inflammation in the body, clear up sinuses and aid digestion. Experiment and start slowly when adding new spices and herbs to your food.

Tip #3 Ever Heard of Therapeutic Vinegar? Well there are culinary vinegars like balsamic, red wine vinegar and a myriad of gourmet combinations. But one hails as a therapeutic vinegar and that's Apple Cider Vinegar. When my clients work with me Apple Cider Vinegar is usually something I recommend they start using immediately and often on a daily basis. They report that it has a sort of cleansing effect on them. It is well researched that for most people it helps with their digestion. Unless you are suffering from digestive inflammation due to an ulcer or gastritis Apple Cider Vinegar is safe, tasty and an effective digestive balancer.

Tip # 4 It's Not Only the Food: Not only is what you eat important, but how you eat is equally if not more important. If you are eating your meals standing up, in a rush, washing your food down with liquids, in a heated conversation - all of these activities will have a serious effect on how well you break down the foods you are consuming. The more stressful your environment, the less beneficial your meal.

Stress will increase cortisol, decrease proper digestive function and impair how important nutrients get absorbed. Without these nutrients you will not be feeling good for long. Make your meal environment as stress free as possible. Believe me, it matters. I have seen many of my clients suffering from all sorts of digestive discomfort, and by doing this simple fix they actually become more relaxed, healthier and happier.

Tip # 5 Overhaul the Bags and Boxes: If you have a predominance of bags and boxes in your pantry or cupboards it's time to haul them out and give them away. Let's face it, most of the foods found in these types of packages are usually not fresh or wholesome. Unless they are nuts and seeds - which should probably be stored in your fridge not in your cupboards - they are most likely snack foods loaded with either sugar, gluten grains or some other synthetic ingredient which is not healthy for you or your family.

Not only should your Kitchen Be Your Pharmacy filled with healing foods and beverages, but your food should come from the garden, trees or vines - from nature in general. That's the secret to making Your Kitchen and Your Body Healthy for a long time.

Monika Klein, BS, CN. is an award winning clinical nutritionist and weight loss expert. Monika is the "Compassionate and Practical Nutrition and Lifestyle Coach." Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. 

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Six Highly Nutritious Vegetables by Lindsey Lang

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Six Highly Nutritious Vegetables by Lindsey Lang

By incorporating more fresh vegetables into your diet you will be improving your overall health. Vegetables contain a number of vitamins and minerals that your body needs in order to function correctly. This article lists six highly nutritious vegetables, and it explains what each of their benefits are.

Broccoli

Broccoli is considered to be one of the most potent cancers fighters thanks to its high levels of sulfur compounds. Sulfur compounds work by telling your genes to increase the production of enzymes, and it is these enzymes that help to detoxify potential cancer compounds. Broccoli also contains a decent level of calcium, potassium and vitamin C. You can incorporate more broccoli into your diet by lightly steaming it and using it as a side dish. There is also a type of broccoli called tenderstem broccoli which is delicious when eaten raw in salads.

Spinach

Spinach was often referred to in the famous cartoon Popeye, in which Popeye consumed it in order to gain superhuman strength. Spinach is indeed a highly nutritious vegetable. Spinach contains high levels of vitamin K which help to prevent bone fractures, and it also contains magnesium and potassium. Spinach can be enjoyed in a salad, or it can be gently steamed and enjoyed as a side dish.

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Garlic

Did you know that garlic is actually classed as a vegetable - although it is rarely eaten on its own. Garlic contains potent disease fighting compounds as well as antioxidants and vitamin C. It can help to reduce inflammation, and it has antiviral and antibacterial properties. Garlic will also thin the blood which can help to reduce the formation of blood clots. Garlic can be added to many dishes to enhance the flavour. Garlic capsules are also available to purchase for people who do not like the taste of raw or cooked garlic.

Sweet Potatoes

Sweet potatoes have high vitamin A content. Vitamin A is an important vitamin which helps to maintain healthy eyes, skin and intestinal systems. They also have high levels of beta-carotene. Sweet potatoes can be oven cooked to create delicious and nutritious sweet potato fries.

Onions

Onions have a number of health benefits, including that fact that they can help people who are suffering from osteoporosis. This is partly because onions have a high peptide content when helps to reduce your body's calcium loss levels. They are also high in vitamin C and folate. Onions can be thinly sliced and enjoyed raw in salads, alternatively they will add flavor and depth to pastas, soups and casseroles.

Red Peppers

Red peppers contain the highest amount of vitamin C out of any vegetable. By increasing your vitamin C intake you will lower your susceptibility to colds and flu viruses. Vitamin C is also important for the regeneration of the skin, and a recent study showed that women with higher vitamin C intakes had less wrinkling and dryness of the skin. Peppers can be enjoyed raw in salads, or they can be added to stir frys.

Eating vegetables is the best way to lose weight because they contain ample amount of fiber and water and are low in calories.

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Unable to lose weight due to night shift (Fitness query of the day) by Urmi Kothari

I am 25 years old and my height is 5 ft and weight is around 62 kg. I have a night shift – my shift timing is 5.30 pm to 4.30 am. I get up by 3 pm to get ready for office. I have my lunch by 3.30 pm. By 5 pm, I reach office and have a glass of juice. By 9.30 pm, I have my dinner. I leave from office by 4.30 am and reach home by 5.30 am and sleep. Please suggest the right diet for me and how can I reduce my weight. Since my schedule is so tight, I can hardly exercise.

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Answered by our expert Urmi Kothari.

From your schedule, I can see that you are sleeping for approximately 9 to 9.5 hours. In my opinion, you can very well fit exercise in your schedule by waking up only an hour early, say about 1.30 pm which still leaves you time for a good 7.5 hours of sleep. It’s not recommended that you exercise in an exhausted and fatigued state. No matter what job you are in, you have to make it a point to exercise in some form if you want to be fit and healthy. It’s true you can lose weight by eating right and having a good food plan but you will not get stronger or fitter without exercise. And you will definitely be more equipped to handle your job and its rigours if you are fitter, no matter what your weight is.
So first of all, join a class or hire a trainer or enroll in a gym or yoga class or just go for walks. Start off with:
1. Warm up and stretches
2. Core exercises
3. Lower body strengthening
Do these three times a week. After a week, do two rounds of each.
Although I am not a dietician, what I can see from the information you have given me is that you are eating only 2 meals a day. Since you have not mentioned what you eat, I cannot comment on it. A glass of juice, fresh or canned is probably doing more harm than good due to excess sugar and hardly any fibre.

General tips that I recommend are:
Eat every 2 to 3 hours. It will help increase your metabolism, but what you eat also matters a lot.

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Try to eat protein, carbs and good fats in your main meal and eat protein or good fat rich snacks.
Some good sources of protein in vegetarian food are:
Sprouts, soya chunks, daal or pulses – they have carbs as well. Paneer, tofu, cheese has good fats (but are high in calories), curd or milk, eggs.
Some healthy snacks (these may not necessarily be low-calorie but are very healthy and can prevent junk food cravings):
Nuts like almonds, pistachios and walnuts, roasted chana, sprout bhel, coconut water, toast with peanut butter, fruits, oatmeal for breakfast.

For a definite diet, see a dietician. But at the end of the day, you have to understand how your body responds to different foods and follow what’s best for you. What I suggest is don’t look at losing weight as a ‘project’. Instead aim to eat healthy and get fitter. This will take longer because it involves a lifestyle / habit change. But once it happens, the benefits will be worth the effort.

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