12 Fantastic Fat-Burning Foods

On the quest to create the perfect fat-burning diet, there are a number of obstacles in the way. One of the biggest ones are non-fat foods, which should actually be avoided because they are usually high in sugar and other additives. Here are some great and mostly natural ways to fight fat that can be easily and effortlessly integrated into your daily diet. 

 

1. Greek Yogurt

This tangy and filling yogurt is praised for a number of its health benefits, one of them being its fat-burning powers. Greek yogurt contains higher than normal levels of protein, which stays in the stomach longer to keep you feeling full and satisfied. The protein not only suppresses your feelings of hunger, but your body burns more calories digesting protein than carbs. Try and buy the low-fat, low-sugar or non-fat renditions to maximize the fat-burning properties. 

 

 

 

 

 

2. Quinoa 

A grain that hails from dryer climates in South America, quinoa is a great way to get carbs into your slimming diet. The grain has about 8 grams of protein, that fights off hunger, and 5 grams of fiber in just one cup. Quinoa is a great substitute for rice or pasta, and is just as easy to make! It also contains nutrients like iron, zinc, selenium and vitamin E that are important for any balanced diet.

3. Cinnamon

It's not secret that this popular and full flavor spice is one of the healthiest out there. Cinnamon is noted for its ability to stabilize the blood sugar, which could curtail appetite, especially in people with diabetes. Although the taste may be overwhelming for some, gradually adding it to your diet, either at breakfast or in your favorite desert is a great way to sweeten things up without adding extra calories. 

 

4. Hot Peppers 

You may not be a fan of hot peppers, but their fat burning qualities are remarkable. Hot peppers contain a compound called capsaicin that curbs your appetite and can speed up your metabolism for a short time. Although hot peppers probably don't have a significant impact on weight loss, many nutritionists and doctors believe that when you eat spicy foods, including hot peppers, you tend to eat less. 

 

5. Grapefruit 

A favorite for a light breakfast or healthy snack, grapefruits do not actually burn fat, but are so filling that you are sure to feel satisfied for a few hours. Grapefruits not only taste great and have almost a cleansing feel to them, they are super low in calories and high in good types of soluble fiber. So eating grapefruit for breakfast or drinking a glass of fresh-pressed grapefruit juice before a meal is sure to help you pack on fewer calories during the day.

6. Watermelon 

A summertime treat, watermelons are high in sugar, but also water content so they take up more room in your stomach. When you eat enough watermelon, your body sends out signals that it can't take in any more food and you feel less hungry. But sugar and water aren't the only things watermelon has in store; it is rich in an antioxidant called lycopene, which has been shown to prevent some common cancers, and is a great source of vitamin C too. Just watch out on how much and how often you eat watermelon because it is high in sugar. 

 

7. Sweet Potatoes 

Sweet potatoes are the regular potatoes lost and often forgotten cousin. When you order a loaded baked potato at a restaurant, you are just asking to pack on the pounds with the sour cream, cheese and bacon bits. Instead, try eating a sweet, delicious and filling sweet potato that is low in calories and full with great nutrients like potassium, beta carotene, vitamin C and loads of fiber. 

 

8. Eggs 

Although eggs have been tabooed as a high cholesterol food, they are actually one of the healthiest foods when eaten proportionately. Certain studies suggest that eating protein, especially eggs, can keep you more hungry than if you ate a carb-loaded meal. One egg contains only 75 calories, but also has 7 grams of protein and other important nutrients that you need to keep your body strong. 

 

9. Oatmeal

If one thing is for certain about oatmeal, eating it in the morning will keep you feeling fuller longer. It is also rich in a slew of healthy benefits such as: fiber, whole-grain oats, water, and its hot. According to most nutritionists, hot foods are better to eat when you are on a diet because they take longer to eat, and because they usually contain a lot of liquid that will help you feel full. Oatmeal is also simple and easy to make, so don't buy the pre-made kind that is usually full of sugars and other additives. Instead, make your own and sweeten with cinnamon (another fat-fighting food mentioned above), nutmeg or honey. 

 

 

 

 

10. Vinegar  

Adding vinegar to your salad dressing may actually help fight fat cells, according to recent research. Although the studies have yet to be confirmed, it is believed that vinegar may have ingredients that help the body break down fat. It is also full of flavor and makes your salads taste more satisfying, so you don't go back for more. Also, it is calorie free! 

 

 

11. Nuts

Eating nuts is a great way to curb hunger between meals and they are full of tons of great nutrients! An average nut is high in protein, fiber and heart-healthy fats that can promote weight loss and improve cholesterol levels. It is important to buy nuts that are not salted or roasted, because they are usually soaked in oil that piles the fat back on. Having a handful of nuts daily is a great way to control how much you eat at meals! 

 

12. Beans 

 Most people shy away from beans because their high carbohydrate content makes them feel sluggish and tired. Well, the belief that beans are a carbohydrate is actually a myth! They are a vegetable, a protein and a great source of fiber that should not be missed in your daily diet. They also help keep you full longer and have very few calories. Beans are a great addition to soups and salads, or they can be mashed up and used as a dip.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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ARFID: What is This Eating Disorder?

In the ever-evolving realm of psychological disorders, Avoidant Restrictive Food Intake Disorder (ARFID) has emerged as a puzzling newcomer in recent years. Once lumped under the broad label of "Selective Eating Disorder," ARFID distinguishes itself from more widely recognized conditions like anorexia by avoiding any emotional entanglement with body image or fears of becoming overweight.

Diagnosing ARFID 

 

 

The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), serves as the cornerstone for identifying ARFID. According to this clinical bible, the condition manifests as an eating or feeding disturbance that results in persistent failure to meet appropriate nutritional and energy needs. This disturbance is associated with one or more of the following: significant weight loss, nutritional deficiency, dependence on enteral feeding (tube feeding) or oral supplements, and a marked interference with psychosocial functioning.

Critically, the diagnosis of ARFID dismisses conditions where the symptoms are better explained by lack of available food or culturally sanctioned practices. It also excludes the presence of anorexia nervosa, bulimia nervosa, or any other medical or mental conditions that could potentially cause the symptoms. In essence, ARFID stands as a unique eating disturbance requiring its own set of diagnostic considerations and interventions. 

 

 Risk Factors: While our understanding of ARFID is still burgeoning, several risk factors have been identified. Individuals with autism spectrum conditions, Attention Deficit Hyperactivity Disorder (ADHD), and intellectual disabilities are more susceptible to developing ARFID. In addition, children who exhibit severe or enduring picky eating behaviors appear more likely to transition into ARFID as they age. Anxiety disorders frequently accompany ARFID, often further complicating the diagnostic and treatment landscape. 

 

It's important to underscore that risk factors can vary substantially between individuals. This means that two people with ARFID might have vastly different experiences, perspectives, and symptoms—a reflection of the complex interplay between biological, psychological, and socio-cultural elements.

Warning Signs and Symptoms: 

The symptoms of ARFID are as diverse as they are concerning. On the surface, dramatic weight loss and gastrointestinal issues may serve as the most visible indicators. However, closer examination reveals an array of other signs such as food texture aversions, fears of choking or vomiting, and a narrowing range of accepted foods over time. 

 

Psychological symptoms, including lack of interest in food and non-specific complaints around mealtime, are common. Notably, there is no body-image disturbance or fears of weight gain—symptoms often associated with other eating disorders—further underscoring the unique nature of ARFID.

The Way Forward: A Daunting Reality and Gaps in Understanding 

 

ARFID is more than just an intriguing psychological curiosity; it poses severe and life-threatening health risks. Due to insufficient nutrient intake, the body goes into an energy-conservation mode, leading to a range of dire consequences of electrolyte imbalances to cardiac arrest. 

 

Despite the depth of our current understanding, numerous gaps remain. The etiology and long-term impacts of ARFID are yet to be fully understood, and the quest for effective treatment options is ongoing. These lingering questions underscore the imperative for continued research and clinical focus.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Lower Back Spasm Exercises

Lower back pain can be really debilitating, ruining your day and making you feel completely miserable, especially when it begins suddenly and you're not prepared to deal with it. In many cases, lower back pain occurs because you have a spasm in one of the muscles of the lower back, which can be very painful, but also quite easy to fix with exercise. This article offers you to try 5 simple exercises everyone can do at home to deal with a lower back spasm, which also double as great preventative exercises that will help you avoid lower back pain as well.

What Does a Lower Back Spasm Feel Like? 

A lower back spasm happens when a muscle in the lower back contracts and tenses up, which results in a sudden painful feeling that ranges from mildly annoying to very intense. The pain is usually localized to one muscle, but sometimes, the surrounding area can also be affected or the pain may radiate into the hip or leg. 

 

Lower back spasms are caused by acute trauma (when you turn suddenly or lift something heavy) or can become chronic, typically after a lower back injury. The condition often worsens after physical activities, such as walking, standing for long periods of time or exercise.

The symptoms of lower back spasms are as follows: 

Sudden onset of strong pain 

 

Tension 

 

Weakness 

 

Cramping that comes and goes 

 

Constant pain for a long time 

 

Stiffness 

 

Trouble moving after bending. 

 

Spasms can interfere with our daily lives and cause a lot of pain, so the best strategy is to relieve the pain that comes with the condition. Many people use over-the-counter or prescription painkillers, therapeutic massages or cold and hot compresses to deal with lower back cramps, but exercises and stretches are also effective at stopping the pain by relieving the tension in the muscles.

Here are 5 exercises that can help: 

 

1. Supine Twist  

 

This pose can help relax the side muscles in the lower back and increase the mobility of the spine in this area.

Step 1. Lie down on a mat with one knee bent (a carpet or blanket will do just as well). 

 

Step 2. Rotate your legs left towards the floor until you feel a stretch. Hold for 5-10 breaths, gradually deepening the stretch. 

 

 Step 3. Return to the initial position and repeat on the opposite side. 

 

2. Cat-Cow Stretch 

 

This stretch can help you regain the mobility of the spine and strengthen the muscles of the back and abdominal muscles.

Step 1. Start on all fours on the floor. If your knees are sensitive, you can pad them up with a towel or a blanket. Make sure your knees are directly under your hips and your wrists are in line with the shoulders.  

 

Step 2. Inhale deeply and arch your back as slowly and mindfully as you can, raising your head at the very end. 

 

Step 3. When you exhale, round your back and lower your head. Repeat 7-10 times.

3. Child's Pose 

 

This is a very mild and relaxing stretch that will gently increase the mobility of the back and help your lower back muscles relax.

Step 1. Just like the previous stretch, start on all fours, but here the hips can be placed as wide or as close together as you want, so experiment with what feels best for you. 

 

Step 2. Sit down on your feet, stretching your arms forward and lowering your chest on your thighs. When you got yourself situated in this pose, relax your arms and rest your elbows on the floor. Stay in this position for at least a few minutes, breathing slowly and deeply. 

 

 

4. Hip lifts

When you get a lower back spasm, it might be because your hips are tight and pull on your lower back muscles. You have to stretch your hamstrings and activate your hip muscles to relieve lower back pain.

Step 1. Start lying on your back with your knees bent and the feet on the floor. Rest your hands along the body. 

 

Step 2. Now tense up your abdominals and glutes to protect the lower back and raise your hips slightly off the ground, holding this position as long as you can. 

 

Repeat 7-10 times.

5. Shoelace Stretch 

 

 This last stretch seems more complex than it is, and it’s a great exercise to release the tension of both the hip muscles, the glutes, and the lower back.

Step 1. Start on all fours and cross one knee over the other. 

 

Step 2. Slowly sit down until your sitz bones reach the ground and sit up straight and tall if you can. 

 

Step 3. Set your hands on your feet or whatever feels comfortable. You should feel a stretch in your glutes and lower back. If not lean forward and bring your torso towards your legs until you feel a stretch. Hold for at least a minute or two. 

 

Step 4. To get out of this pose, simply raise your sitz bones back up and return to all fours, switch legs and do the same on the other side. 

 

You can mix and match these exercises as you like, and you will recover much sooner from a back spasm, but you can also repeat these exercises daily as a great preventative measure as well.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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The Most Dangerous Sign Of Vitamin D Deficiency Is Not Lower Back Pain Or Depression; So, What Is It?

 US-based health expert Dr. Eric Berg says the most dangerous symptom of vitamin D deficiency is loss of immunity levels, which can lead to the killing of T cells, causing autoimmune diseases. Vitamin D deficiency increases the risk of infections, which are signs that the immune system is affected. Apart from the T-cells, vitamin D also affects the immune system by influencing the function of B cells, dendritic cells, and macrophages. 

Not having enough vitamin D in your diet can kill your immunity, leading to various diseases, including the autoimmune ones, according to US-based top health professionals. “The most dangerous thing about not having vitamin D has to do with your immune system because vitamin D helps build your T-cells,” Dr. Eric Berg said on his Instagram channel.

T-cells are a type of white blood cell called lymphocytes which help your immune system fight germs and protect you from disease.

Vitamin D deficiency increases the risk of infections and autoimmune disease, which are signs that the immune system is affected. Apart from the T-cells, vitamin D also affects the immune system by influencing the function of B cells, dendritic cells, and macrophages. 

How does vitamin D deficiency cause autoimmune diseases?

Dr. Berg explained that autoimmune diseases can be caused by a failure of T-cells, which are not able to distinguish unhealthy or infected cells from healthy ones. 

A new study conducted in mice shows that vitamin D deficiency led to the development of T cells that elicit an excessive immune response against healthy tissue. T-cells are also involved in facilitating an immune response against microbes and the elimination of cells that might be infected or have cancer.

How is vitamin D linked to autoimmune conditions?

Studies say vitamin D potentially modulates T-cell function in early life and, subsequently, the risk of autoimmune conditions. Vitamin D gets converted into its biologically active form in the body by the enzyme Cyp27b1. According to scientists, genetically engineered mutations in both copies of the genes result in an ability to produce the active form of vitamin D.

Without vitamin D, the size of the thymus gets reduced and a lower number of T cells in the blood indicates a higher risk of autoimmune diseases.

Health benefits of vitamin D

Getting enough vitamin D helps the growth and development of bones and teeth. It also provides improved resistance to many diseases. A few other benefits include:

Regulating and improving mood

According to experts, vitamin D plays an important role in regulating mood and decreasing the risk of depression and anxiety.

Supports weight loss

Those with body weights have a greater chance of low vitamin D levels, linking vitamin D and obesity. Those who take daily calcium and vitamin D supplements lose weight as both the nutrients have had an appetite-suppressing effect.

Signs and symptoms of vitamin D deficiency

According to the National Institutes of Health, the Recommended Dietary Allowance of vitamin D for different age groups includes:

• Infants (0–12 months) - 10 mcg or 400 International Units
• Children and teens - 15 mcg (600 IU)
• Adults ages 18-70 - 15 mcg (600 IU)
• Adults over age 70 - 20 mcg (800 IU)
• Pregnant women or those who are breastfeeding - 15 mcg (600 IU)

However, a deficiency can cause symptoms like:

• Fatigue and extreme tiredness
• Sleeplessness
• Bone pain or aches
• Depression or constant feelings of sadness
• Hair loss
• Muscle weakness
• Loss of appetite
• High blood pressure levels
• Getting sick more easily

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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10 health risks of ultra-processed foods

It's true that ultra-processed foods could spell disaster for your health in the long run. Processing usually changes a food’s natural state and robs it off its essential nutrients.

Many ingredients are added to them on the process be it sugar, salt, fat and artificial colours or preservatives.

Moreover, additives like artificial colours, flavours or stabilizers are added to them frozen meals, soft drinks, hot dogs and cold cuts, fast food, packaged cookies, cakes and salty snacks are examples of ultra-processed foods.

Here are 10 health risks of ultra-processed foods.

Heart disease

Gorging on your favourite ultra-processed food may look harmless at the moment, but in long run, it could have a significant impact on your heart health. A study published in a journal found that eating more uktra-processed foods is linked to higher risks of cardiovascular disease (CVD) and coronary heart disease in US adults. Studies from different countries also suggest a slight increase in stroke risk.

Type 2 diabetes

Ultra-processed foods have high amounts of hidden sugar, unhealthy fats and refined carbohydrates, all of which make for a deadly combination in contributing to the development of insulin resistance and metabolic syndrome.  People who add less fiber, vitamins, minerals and unprocessed foods to their diet are likely to increase their chances of type 2 diabetes.

Mental health disorders

Eating junk food regularly can wreak havoc on your mental health. A study found that higher intake of UPFs was associated with a 53 % increase in odds of common mental disorder symptoms, including depression and anxiety.

Cancer

Processed food consumption could do greater damage to your body than you ever imagined. According to experts, increased intake of processed foods can raise your risk of overall cancer, head and neck cancers, oesophageal squamous cell carcinoma, colon cancer, rectal cancer, hepatocellular carcinoma and postmenopausal breast cancer.

Obesity

Eating junk food can make you put on unhealthy amount of weight. Ultra-processed products are energy-dense and high in saturated and trans fat, added sugar and sodium, which can lead to obesity and its associated health issues.

Junk food addiction

Ultra-processed foods are highly addictive and there is a reason why it provides comfort upon eating. Eating these foods activate reward centers of the brain in ways similar to something like nicotine or alcohol. People commonly experience strong cravings for these ultra-processed foods, and this can turn into addiction.

Digestive issues

Junk foods are low in fiber and essential nutrients and high in unhealthy fats, sugar and additives. This can affect digestion and cause a variety of gut health problems/

Nutrient deficiency

Ultra-processed foods are low in vitamins, minerals and antioxidants, the nutrients that nourish the body and perform many important functions. When you are overindulging in these foods, you may develop nutritional deficiencies.

High cholesterol

Junk food or ultra-processed food is prepared using hydrogenated oils, which are high in trans fats. They can raise LDL cholesterol levels.

Mortality

A review in 2024 found that eating more ultra-processed foods is linked to a higher risk of dying from any cause and is linked to 32 health conditions, including heart disease, mental health disorders, type 2 diabetes and other problems.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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It's true that ultra-processed foods could s ..

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It's true that ultra-processed foods could  ..

Read more at:
http://timesofindia.indiatimes.com/articleshow/115668305.cms?utm_source=firefox-newtab-en-intl&utm_source=contentofinterest&utm_medium=text&utm_campaign=cppst

It's true that ultra-processed foods could  ..

Read more at:
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