HEALTH BENEFITS OF CUMIN SEEDS

Cumin seeds are pungent, potent little things with the ability to significantly change the trajectory of a dish. They are featured prominently in Mexican, Mediterranean, Indian, Middle Eastern, and certain Chinese cuisines. Back in the Middle Ages, cumin was one of the most popular – and most accessible – condiments for the spice-crazy Europeans, and stories tell of soldiers going off to war with loaves of cumin bread in their satchels for good luck. Cumin originated in the Mediterranean, and it was used extensively by the Greeks, the Romans, the Egyptians, the Persians, and just about everyone in that region.

Black cumin seeds have a particularly long and strong history use in Egypt. When archaeologists found and examined the tomb of Egyptian boy-king Tutankhamen (King Tut), they found a bottle of black cumin oil, which suggested that it was believed to be needed in the afterlife.
Physicians to the Egyptian pharaohs frequently used the seeds after extravagant feasts to calm upset stomachs. They also used the seeds to treat headaches, toothaches, colds, and infections. Queen Nefertiti, renowned for her stunning beauty, used black seed oil, likely due to its abilities to strengthen and bring luster to hair and nails.

Hundreds of studies have been conducted on black cumin which have shown that compounds from the seeds help fight diseases by boosting the production of bone marrow, natural interferon, and immune cells. Let’s explore just how it benefits your health in the section below.

Anemia
Cumin isvery rich in iron (more than 66 mg. in every 100 grams) which is more than 5 times the daily requirement of iron for an adult. This iron is the main constituent of hemoglobin in the red blood corpuscles of blood. It is hemoglobin which transfers oxygen (as the oxide of iron) to the body’s cells and whose deficiency causes anemia. So, cumin can be a nutritious additive to daily diet for anemic people and avoid the symptoms of anemia like fatigue, anxiety, cognitive malfunction, and digestive issues.

Immunity
An abundance of iron, the presence of essential oils, vitamin-C, and vitamin-A in cumin boosts our immune system in a number of ways. Vitamin C is one of the most powerful antioxidants that we have in our body, and it also stimulates the function and activity of white blood cells. As an antioxidant, vitamin C fights the detrimental effects of free radicals, which are the dangerous byproducts of cellular metabolism. They are constantly being created in the body, and therefore, must be constantly eliminated. Antioxidants neutralize free radicals that lead to many diseases, including, but not limited to, cardiovascular diseases and cancer.

Digestion
Cumin is extremely good for digestion and related problems. The very aroma of cumin, which comes from an aromatic organic compound called Cuminaldehyde, the main component of its essential oil, activates our salivary glands in our mouth, which facilitates the primary digestion of food. Next is thymol, a compound present in cumin, which stimulates the glands that secrete acids, bile and enzymes responsible for complete digestion of the food in the stomach and the intestines. Cumin is also Carminative, which means that it relieves from you from gas troubles and thereby improves digestion and appetite. Due to its essential oils, magnesium and sodium content, cumin promotes digestion and also gives relief for stomach-aches when taken with hot water.

Aid in weight management, antidiabetic
Changing your eating habits and maintaining a healthy weight can help to prevent the development of diabetes. Consuming more cumin may help with weight management and diabetes as well. A study published in the "Journal of Ethnopharmacology" found that cumin seeds help to regulate blood sugar. The researchers believe that including cumin in your regular diet may also help to prevent the development of diabetes and help to treat those who have diabetes already. A similar study published in the journal "Nutrition Research" found that in addition to reducing hyperglycemia, body weight was reduced as well.

Laxative
Cumin, because of its dietary fiber content and carminative, stimulating, antifungal and antimicrobial properties, acts as a natural laxative in powdered form. These characteristics are due to the presence of essential oils comprised mainly of Cuminaldehyde and certain pyrazines. Adding cumin to your diet also helps in healing up of infections or wounds in the digestive and excretory system and speeds up digestion as well. That pretty much means that cumin clears up all of the symptoms and causes of hemorrhoids.

Cancer prevention
Cumin itself has detoxifying and chemopreventive properties, and accelerates the secretion of detoxifying and anticarcinogenic enzymes from the glands, as it also does to other secretions. Furthermore, it has beneficial antioxidants like vitamin-C and vitamin-A within its chemical makeup, in addition to those essential oils. Besides having countless other benefits, the antioxidants have anticarcinogenic properties too, and those found in cumin are particularly good for colon cancer prevention.

Concentration and cognitive malfunctions
The amount of iron in cumin leads to increased hemoglobin production and subsequent prevention of anemia, but that increased blood flow has other benefits as well. When your blood circulation is in top form, adequate amounts of oxygen are able to reach the organs and the brain, leading to optimal performance of those bodily systems. Proper amounts of oxygen and iron in the brain lead to increased cognitive performance and a decrease in cognitive disorders like Alzheimer’s disease and dementia. For other organs, increased oxygenation increases efficiency and speeds up the metabolism, which can boost your overall health, increase strength, and prevent signs of aging.

Respiratory disorders, asthma, bronchitis
The presence of caffeine (the stimulating agent), and the richly aromatic essential oils (the disinfectants) make cumin an ideal anticongestive combination for those suffering from respiratory disorders such as asthma and bronchitis. It acts as an expectorant, meaning that it loosens up the accumulated phlegm and mucus in the respiratory tracts and makes it easier to eliminate them from the system via sneezing or coughing up and spitting. By eliminating as much of the mucus and phlegm as possible, it can inhibit the formation of additional material and help to heal the initial condition that led to its formation in the first place.

Common cold
The common cold is a viral infection which affects our body frequently when our immune system becomes weakened or vulnerable. Again, the essential oils present in cumin act as disinfectants and help fight viral infections which can cause the common cold. Cumin also suppresses the development of coughing in the respiratory system since it dries up the excess mucus. Cumin is rich in iron and has considerable amount of vitamin-C, which are essential for a healthy immune system and keeps infections from forming or becoming worse. Vitamin-C is also a natural antioxidant, so it defends against other infections and toxins as well, further boosting the immune system.

Skin disorders
Almost everyone knows that vitamin-E is good for the maintenance of skin and the prevention of premature aging symptoms. It keeps the skin young and glowing. This vitamin is also present in abundance in cumin. The essential oils present in cumin have disinfectant and antifungal properties. This prevents any microbial and fungal infection from affecting the skin. Not all skin issues are disorders or infections, some of them are simply signs of aging. Vitamin E acts as an antioxidant in this regard and combats the free radicals that attack the skin and result in signs of premature aging like wrinkles, age spots, and sagging skin. This, combined with the antibacterial capacity of cumin, makes for healthy, beautiful skin that lasts far into your old age.

Boils
Boils are outlets for the removal of toxic substances and foreign matters such as microbes from the body. This means that they are symptoms which show that a high amount of toxic substances have accumulated in the body. In this way, cumin can help you a great deal. Those who regularly use cumin in food have a significant reduction in the occurrence of boils, rashes, pimples, and other signs of excess toxin content. Components such as cuminaldehyde, thymol, and phosphorus are good detoxifying agents which help in the regular removal of toxins from the body. The healthy way of removing toxins is through the excretory system, not through boils.

Other benefits
Even more? Cumin is also beneficial in treating renal coli, weak memory, insect bites and painful stings. It is also very good for lactating mothers. With all of these benefits, how could you say no? Add some cumin to your diet as soon as you can!

Paradoxical results of recent studies: whole milk may help keep drinkers lean

Nutrition science is full of contradictions. Now there may be one more paradoxical dietary rule to keep you perpetually confused: full-fat diary products may help you keep the pounds off.
That's according to two new studies that found those who enjoyed a relatively high intake of whole-fat milk, butter and cream were less likely to be obese than those who stuck to a more moderate dairy fat diet or rarely ate high-fat dairy.

The studies
In one paper, published by Swedish researchers in the Scandinavian Journal of Primary Health Care, middle-aged men who consumed high-fat milk, butter and cream were significantly less likely to become obese over a period of 12 years compared to men who never or rarely ate high-fat dairy.
Yep, that's right. The butter and whole-milk eaters did better at keeping the pounds off.

The second study, published in the European Journal of Nutrition, is a meta-analysis of 16 observational studies. There has been a hypothesis that high-fat dairy foods contribute to obesity and heart disease risk, but the reviewers concluded that the evidence does not support this hypothesis. In fact, the reviewers found that in most of the studies, high-fat dairy was associated with a lower risk of obesity. 

What's the reason?
It's not clear what might explain this phenomenon. Lots of folks point to the satiety factor. The higher levels of fat in whole milk products may make us feel fuller, faster. And as a result, the thinking goes, we may end up eating less.
Or the explanation could be more complex. "There may be bio-active substances in the milk fat that may be altering our metabolism in a way that helps us utilize the fat and burn it for energy, rather than storing it in our bodies," says Greg Miller, executive vice president of the National Dairy Council.

Conflicting results
Previous studies have found that this puzzling pattern holds true for children.
And while other studies have suggested a link between high-fat dairy and heart disease, these latest studies found no consistent association between the two. They did find, however -- as previous research has -- that eating low-fat yogurt lowers rates of diabetes risk, whereas high-fat dairy had no correlation.

Bottom line
So, where does this leave us, the rule-followers, who have complied with the skim-milk-is-best edict?
Well, opinions differ. The recommendations that led to the fat-free dairy boom were, in part, born out of concerns about cholesterol. Whole-milk dairy products are relatively high in saturated fat. And eating too much saturated fat can increase the risk of heart disease. So many experts would agree that adults with high cholesterol should continue to limit dairy fat.
But it's also becoming clear that there are benefits to full-fat dairy too, at least for some consumers.
In addition to the body weight association, organic whole milk contains beneficial omega-3 fatty acids. However, the bioactive properties of dairy fat varies from product to product, scientists say. As such, more studies are needed to understand exactly what's going in the bodies of high-fat dairy users that helps them keep the weight off.





Sources: http://www.npr.org/blogs, http://healthmedicinet.com/news/, http://www.upi.com/blog/2014/02/12/

Health experts are calling sugar the new nicotine. Here are some natural, healthy alternatives.

Sugar, the new tobacco, the hidden menace.
It’s precisely because large quantities of sugar have made their way into everything from sliced bread to fat-free yogurts that so many of us unknowingly suffer from an out-and-out sugar addiction.

Just last January, a group of eminent doctors and academics insisted that food manufacturers must reduce the level of sugar in processed foods by up to 30% to halt a wave of disease and death. They said sugar is as addictive and dangerous as cigarettes.

Sugar is not just making us fat, it's also directly linked to some cancers and to dementia. But why is sugar so hard to quit? Well, it triggers the release of opioids (chemicals in the body that produce euphoria) and dopamine (a chemical that helps control the brain’s reward and pleasure centres). This means that at that precise moment sugar hits your brain, your body’s pain sensors are switched off. A pleasurable message is sent to the brain, making you want to reach for sweetness again and again. Like any addictive substance, the more sugar we have, the more we need. This is because it dulls our taste buds over time, meaning we demand more and more to achieve the same sugary hit. And so, manufacturers make food sweeter because it makes us more likely to eat more. For example, a typical slice of wholemeal bread used to contain less than 1g of sugar, but now many manufacturers manage to pack double that into each slice.
Against such powerful forces, what can you do? Here is an array of natural sugar substitutes that can contain fewer calories, and act in different ways when broken down during digestion.

STEVIA
What is it? A herb used for centuries in its native South America. Derived from the plant's leaves and available in liquid or powder form, it is now used in snacks and some soft drinks.
Is it good for me? Stevia is about 300 times sweeter than table sugar and has virtually no calories. It contains no fructose and gets its sweetness from two other types of sugar molecules called stevioside and rebaudioside.
Use for A good fructose-free substitute in tea.
Sweet as sugar? 10/10

COCONUT PALM SUGAR
What is it? Granules distilled from the coconut tree. Sap from the palm flower buds is heated until the liquid evaporates, leaving behind the sugar.
Is it good for me? Coconut sugar takes longer to be broken down so will not cause such a spike in your insulin levels. Fluctuations in blood sugar levels are normal but over time raised insulin can lead to insulin resistance. This product is high in calories at 375 per 100g, and it also contains 35 % fructose.
Use for A brown sugar substitute, especially in baking.
Sweet as sugar? 5/10

DATE SUGAR
What is it? Derived from dehydrated dates, it comes as a powder, paste or syrup.
Is it good for me? This has all the nutritional benefits of dates with fibre, vitamins and minerals. It is relatively close to the natural form of whole unprocessed dates and the fibre helps slow the blood sugar response. Dates are high in calories though, so watch your intake.
Use for A crumbled topping on desserts or added to porridge. It's also brilliant in sticky toffee pudding.
Sweet as sugar? 7/10

HONEY
What is it? Honey is produced by bees from the nectar of flowers. Available either set or runny.
Is it good for me? Honey contains vitamins, minerals and antibacterial properties. But while higher in nutrients than normal sugar, it's still high in calories - 330 calories per 100g, against 400 in sugar. It's also moderately high in fructose at 35-40%.
Use for A substitute for sugar in bakes such as brownies and as a porridge topping.
Sweet as sugar? 6/10
 
XYLITOL
What is it? Xylitol is a five-carbon sugar (five carbon atoms in the molecule) unlike most other sugars, which have six. This subtle difference means it helps prevent the growth of bacteria. It is found naturally in fibrous fruits and vegetables, corn cobs, and some hardwood trees - even our own bodies produce it.

Is it good for me? The body does not require insulin to metabolize xylitol. For this reason polyols like xylitol produce a lower glycemic response than sucrose or glucose. This has made xylitol a widely used sweetener for the diabetic diet in some countries. It is good also for weight management: in fact it has 40% less calories than sugar. Moreover, xylitol inhibits bacterial growth and reduces the incidence of cavities.
Use for Xylitol has become much more extensively used in toothpaste, chewing gum, breath mints, and mouthwash products. You can use it as a sweetener in drinks and baked goods.
Sweet as sugar? 10/10

BROWN RICE SYRUP 
What is it? This comes from boiling brown rice with enzymes to break down the starch. The resulting substance is then cooked to produce a sweet syrup.
Is it good for me? Brown rice syrup contains complex carbohydrates, maltose and a small amount of glucose, which means it is released more slowly into the bloodstream, making it healthier than sugar. It's low in fructose at around 3-4%.
Use for Homemade granolas.
Sweet as sugar? 3/10

AGAVE SYRUP
What is it? A sweet, honey-like liquid that comes from the heart of the agave plant, grown in Mexico.
Is it good for me? Agave has been hailed as a godsend because of its low impact on blood sugar levels and as it has nearly 25% less calories than sugar at 310 per 100g. However, depending on how it's manufactured, it can be up to 90% fructose.
Use for Although often found in 'healthy' products and brands, agave syrup can be very refined so less processed sweeteners may be preferable. You only need a little bit.
Sweet as sugar? 9/10

MAPLE SYRUP
What is it? Syrup produced from the starch-rich sap of maple trees.
Is it good for me? Maple syrup has a higher impact on blood sugar than other substitutes. It is about half fructose. It also contains calcium, manganese and iron. Although nutrition varies between different grades, two tablespoons can provide 22% of your RDA of manganese, an essential nutrient for bones.
Use for A sauce for pancakes and other desserts. Adds a unique flavour to dishes.
Sweet as sugar? 7/10

MOLASSES
What is it? A thick by-product of turning sugar cane into white sugar, resulting from the repeated boiling of the plant's extracted juice.
Is it good for me? This has one of the best nutritional profiles as a 28g serving contains at least 10% of your recommended daily intake of iron, calcium, magnesium, potassium and zinc. It also has fewer calories than refined sugar.
Use for Pancakes, cakes or biscuits when you want a deep, distinctive flavour.
Sweet as sugar? 6/10

BARLEY-MALT SYRUP
What is it? Grain is transformed into wholesome sweetness through the simple, yet wondrous process of traditional malting. During the germination process, more than 140 enzymes are created. These enzymes hydrolyze carbohydrates into sugars and break down proteins into amino acids.

Is it good for me?  The sugar profile of barley malt syrup is approximately 76.13% maltose, 15.81% glucose, 6.03% sucrose, and 2.04% fructose. It has 14 grams of carbohydrate and 8 grams of sugar per serving. A whole grain sweetener that is about half as sweet as refined sugar and has a consistency and flavor similar to that of molasses. It’s easily digested and has a low glycemic index.
Use for Similar to molasses in texture, barley malt syrup has, unsurprisingly, a malty taste. This makes it ideal for baking in bread, but for those partial to a spot of home brewing, can also help take the edge off you concoction.
Sweet as sugar? 5/10 

Did you try some of these natural alternatives to sugar? Tell us your experience and your suggestions in the comments below...

Sources: http://www.dailymail.co.uk/health/, http://www.theecologist.org/, http://www.dailymail.co.uk/

IS GARCINIA CAMBOGIA EFFECTIVE FOR WEIGHT LOSS?

With celeb Dr. Oz advocating its use, Garcinia cambogia (also known as Malabar tamarind, gambooge and brindleberry), has gained notoriety as a fast-acting and cheap fat buster that both suppresses appetite and prevents fat from being made. For generations, this fruit found in India, Southeast Asia and Africa has been used in traditional Indian cooking to make food more filling and in Ayurvedic medicine as a digestive aid. For the American market, its extract Hydroxycitric acid (HCA) has been targeted for its weight loss abilities.

How it works

When carbohydrates enter the body, enzymes either convert them into energy or store them as fat. HCA is thought to inhibit these enyzymes from storing carbs as fat, allowing them to be burned off. In addition to helping burn off calories, the supplement also has the secondary weight loss benefit of suppressing appetite.

How effective is Garcinia cambogia?

According to Julie Chen MD, integrative medicine, taking the supplement on its own can cut about four pounds a month, but taking it along with diet and exercise can double or triple that figure. Studies have found it's particularly effective for emotional eaters since its usage has been connected with an increase in serotonin, which results in improved sleep and mood.

An all-natural weight loss supplement that burns lots of fat, quickly and cheaply, and boosts mood and improves sleep - it sounds like a wonder pill. But when digging through the research, the overall results are mixed. "Supporting evidence for its efficacy is largely based on studies with small sample sizes, without placebo-treated groups or with inaccurate measures of body lipid changes," as written in the Journal of the American Medical Association, JAMA.
A 12-week, randomized, double-blind, placebo controlled trial was conducted in 42 subjects that received 3,000 mg of Garcinia cambogia extract per day. Garcinia cambogia extract failed to produce significant weight loss and fat mass loss beyond that observed with placebo.
Vladimir Badmaev, MD, PHD, responded to the aforementioned report in the JAMA, pointing out a limitation in the way the study was conducted, writing that HCA needs to be administered with a carb-rich diet, but in the study they co-administered it with a high fiber diet.
As often happens with drugs and nutritional supplements there exists two sides divided - some studies say it works, some say it doesn't.

Experts and specialists in healthy living have not given the 100% “OK” to go ahead with Garcinia Cambogia, which only means one thing: the most effective way to lose weight is the old-fashioned way - by making sustainable changes to your eating and exercise habits. Even if a weight-loss supplement did help you take off a few pounds, you would have to continue taking them to keep the weight off. And that may not be practical - or safe.

Garcinia cambogia side effects and dosage

Garcinia cambogia is generally considered safe if used short term. Long-term usage is unknown. Side effects such as headaches, nausea and digestive tract discomfort have been reported. Certain weight loss supplements that contain HCA extract could be problematic, as one common brand was recalled in 2009 after the FDA issued a safety warning following 23 reports of liver problems, seizures and cardiovascular problems, including one death.
A 2005 study of the substance revealed that although overweight male rats did lose weight, Garcinia cambogia extract caused toxicity and testicular atrophy.

Some should not take this supplement, including people with diabetes, Alzheimer's, dementia as well as pregnant and lactating women. As always, if a supplement is not considered safe for pregnant women, it's worth thinking twice about the reason why. And whether you're concerned about side effects or not, doing that extra research is well worth it when it comes to a controversial supplement such as this.

What's your take on Garcinia cambogia? Has it helped you lose weight? Would you recommend it to others?

Sources: http://www.ibtimes.com/, http://goaskalice.columbia.edu/, http://www.naturalnews.com/

HEALTH BENEFITS OF PARMESAN CHEESE - infographic

Parmigiano-Reggiano (also known as Parmesan cheese) is a hard granular cheese with a long and natural maturation. It’s a highly concentrated cheese and contains only 30% water and 70% nutrients. This means that Parmigiano-Reggiano is very rich in protein, vitamin and mineral. Extraordinary, highly digestible, totally natural: Parmigiano-Reggiano is the King of Cheese. Look the infographic and discover the values of Parmigiano-Reggiano cheese.

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Low-effort ways to burn more calories every day

It’s obvious that a consistent exercise schedule will help you shape up, but intense workouts are not the only way to burn more calories. There are a number of strategies you can use to burn more calories throughout the day. These tricks can help to boost your metabolism. "Your metabolism is the sum of everything your body does to convert food into energy," says Jim White, R.D., an American College of Sports Medicine-certified health-fitness instructor. "So while you can't change how many calories it takes to keep your brain humming and your heart beating, you can help your body burn an extra 500 calories or more each day by implementing some easy lifestyle strategies."

Drink (quality) green tea
Found in green tea, epigallocatechin-3-gallate (EGCG for short) gets a lot of attention for its disease-fighting properties. But it turns out this little antioxidant can make a big difference when it comes to numbers on a scale. Research in The American Journal of Clinical Nutrition shows that the compound can up your metabolic rate for a full 24 hours by increasing your energy production from digestion of fats. While a few cups a day should be enough to move the needle over time, that's only if you opt for high-quality brews. Cheap-o brands often don't contain enough of the fat-burning ingredient to increase metabolism, says weight-loss specialist and board-certified internist Sue Decotiis, M.D.

Drink more water
Studies show that drinking water enhances weight loss in overweight, dieting women. Want another reason to increase water intake? German researchers had 14 participants drink about 17 ounces of water. The volunteers’ metabolic rate — or how quickly they burned calories — jumped a third within 10 minutes of drinking the water and remained high for another 30 or 40 minutes. The researchers estimated that over a year, increasing your water consumption by 1.5 liters a day (about 50 ounces) would burn an extra 17,400 calories, or about five pounds’ worth.

Eat protein
A meal's not a meal unless it contains lean protein. Why? Protein contains the amino acids your body needs to produce metabolism-revving, calorie-burning muscle. Every pound of muscle gained increases your metabolism by 20 to 30%. Each day, aim to eat one gram of lean protein (from sources like chicken, fish, grass-fed beef, or eggs) for every pound of body weight. Vegetarian or vegan? Swap meat out for nuts, seeds, dark greens (kale packs a protein-rich punch), and, if you eat them, eggs and Greek yogurt.

Spice up your menu
Capsaicin, which gives peppers and spices their heat, can also fire up your fat burners. Eating spicy foods regularly can increase your body's production of heat as well as the activity of your sympathetic nervous system (responsible for both the fight-or-flight response and spice-induced sweating) by about 50 calories a day, which translates to a full five pounds of fat lost in a single year. While cayenne, chili peppers, and jalapeños are great, the hotter the pepper, the better. The ridiculously spicy Korean pepper gochu is believed to have the highest calorie burn out there and is typically sold as a paste, called gochujang.

Use interval training to rev up your workout
Walk for the same amount of time at the same intensity day in and day out and your body gets as bored with your workout as you do. Throw it a curveball with interval training, which involves varying the intensity of your workout throughout your exercise session. Every five minutes into your walk, jog for one minute. Every five minutes into your bike ride, shift into a higher gear and pedal hard for a minute. If you swim, turn on the speed every other lap. You’ll burn more calories in the same amount of time.

Take movement breaks
Multiple studies have shown that people who spend much of their day sitting down have increased rates of a number of health problems, including high blood pressure, obesity, diabetes, metabolic diseases, and heart disease. Here’s the kicker: these results hold true regardless of how active you are during the rest of the day. This means that, even if you exercise regularly, sitting for extended periods of time can have negative long term health effects.
The good news: short breaks from sitting can help to mitigate the risks. Data suggests that the total amount of time you spend sitting in a day is not as important as how long you spend in the chair before getting up again. Whenever you end up in the seated position for an extended time, take a break every hour to get up and stretch your legs. Walk around, do a few body-weight squats, touch your toes—anything to get your body moving. This will help to keep your hormones and metabolism in check so that you can keep burning calories efficiently throughout the day.

Build muscle

More muscle = less fat. But who wants to spend hours sweating it out with strength sets when you can opt for quick, high-intensity resistance training? Brief workouts using heavy weights can increase your metabolism by 452 calories for the following 24 hours, according to recent research in the Journal of Translational Medicine. That's 354 calories more than the increase experienced after traditional low-intensity strength training (and it takes just four sets of 8 to 10 reps). Here's how it works: the harder your muscles work, the more post-workout rebuilding they have to do, which burns calories and elevates metabolism-revving hormones, according to researchers. The best part? In the study, the high-intensity resistance trainers completed only three exercises. Talk about time-saving.

Turn down the temperature
Your body loves to sit pretty at 98.6 degrees, so if you throw off your internal temperature, your body will burn more calories to raise it back to where it belongs. This can be utilized to burn a significant number of calories without exercising. In fact, a new study by the National Institute of Health Clinical Center showed taht people who slept in a 66-degree room burned more than 7% more calories than those who snoozed at 75 degrees.

Sleep more
Not getting enough sleep affects more than just your energy the next day; it throws off your levels of of leptin and ghrelin, the hormones that help regulate energy use and appetite. Research from Stanford University and the University of Wisconsin shows that regularly clocking just five hours of sleep reduces levels of leptin by 15.5% and increases levels of ghrelin by 14.9%. When it comes to a healthy metabolism, shoot for nine hours a night, suggests research from the University of Washington Medicine Sleep Center.

Sources: http://www.businessinsider.com, http://www.rd.com/health/, http://www.507fitness.com/

Counting sheep not helping you sleep? Milk and Brazil nuts do, study finds.

Searching for the recipe for a good night’s sleep? It could be as simple as a glass of milk and a few handfuls of nuts. Scientists studied diets and sleep patterns of more than 4,500 adults and found that certain minerals and acids are linked to better sleep.

Their report suggests that a late-night snack of Brazil nuts – which are packed with selenium and potassium – washed down with a calcium-rich glass of milk contains all the ingredients you need for a satisfying sleep.
Lead author Dr Michael Grandner of Pennsylvania University, said: 'These findings suggest potentially natural and common-sense solutions to sleep problems. Although there is still important work that needs to be done on cause-and-effect, there is a lot of research showing that non-medication approaches can be very helpful. Even sleep disorders such as sleep apnea and insomnia can be very effectively treated.'

Researchers quizzed 4,548 adults on their health, diet, lifestyle and sleep. Women on the lowest incomes were most prone to having difficulty in getting a good night’s rest. But even taking into account age, sex, education, salary, weight an mental health, several elements of food were seen to be significantly linked to satisfying sleep patterns.
Odds of having trouble dropping off were reduced by 20% where dietary intake of the mineral selenium was doubled and by 17% for calcium. Greater consumption of carbohydrate, butanoic and dodecanoic acids – both abundant in milk – and vitamin D were linked with experiencing unbroken slumber. Meanwhile, the chances of suffering lingering lethargy or tiredness the following day were cut by 30% where there was twice as much potassium in the diet and 19% for additional calcium.

Poor sleep was associated with two fats commonly found in butter and cheese – hexanoic and hexadecanoic acid – and also salt and drinking lots of fluids.

'The importance of diet is often overlooked when dealing with these sorts of problems'. Dr. Grandner said. 'Diet, sleep, physical activity, and other parts of a healthy lifestyle have an impact on many systems in the body and, ultimately, play a role in how we think, feel, and act'.

Source: http://www.dailymail.co.uk/