Constantly hungry? Control hunger with omega 3 fatty acids !

Our body gets used to a level of energy through our nutrition and hunger pangs try to force energy intake back to its original level. However Omega-3 fatty acid contained food items such as fish and flaxseed, walnuts and chia seeds have the ability to control hunger pangs.

A Wellness Expert, list down ways how Omega 3 can control hunger pangs.

* Omega-3 fatty acids consist of three fats- Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). While EPA and DHA are found in fish oils, ALA is found in some vegetable oils, flaxseed and walnuts. All these play an important role in the cognitive function, normal growth, and development of a human body.

* The appetite-suppressing chemical PUFA found in Omega-3 fatty acids have the ability to restrain hunger. It also helps increase leptin levels, which is of relevance for weight maintenance. These fatty acids suppress food intake, thus inducing weight loss.

* Including Omega-3 fatty foods in your daily diet also increases serotonin levels. Serotonin is a powerful brain chemical which brings down your food cravings and makes your stomach feel full without eating too much. Therefore, eating a handful of walnuts could be the key to losing weight as they can make you feel fuller for longer.

* Diets rich in omega-3 fatty acids may also improve insulin sensitivity in people with diabetes. It also aids in burning stored fat for energy, thus helping you shed those extra pounds.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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Foods Which Reduce the Effects of Arthritis

Recent studies have shown that inflammation plays a role in osteoarthritis. And although there is no diet cure for this disease, researchers are confident that what we eat can have an impact on joint health. Certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. 
1. Soy
 Great for: Rheumatoid arthritis 

Besides being low in fat, high in protein and a good source of fiber, soybeans are packed with inflammation-busting omega-3 fatty acids. Opt for tofu or edamame beans to stock up on the healthy benefits of soybeans.

2. Olive Oil

Great for: Rheumatoid arthritis and Osteoarthritis

There are countless ways olive oil can boost our health. One of its benefits lies in the compound oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. While stocking up on olive oil will certainly do you a lot of good, it's not the only vegetable oil with health benefits. Try avocado oil, which has been shown to lower cholesterol. Another great option is walnut oil, which has 10 times the omega-3 that olive oil has.

3. Cherries

Great for: Gout

A number of studies conducted on cherries have shown that they may help reduce the frequency of gout attacks. The compound found in cherries - anthocyanins - have an anti-inflammatory effect. Besides cherries, you can also stock up on other red and purple fruits like strawberries, raspberries, blueberries and blackberries.

4. Dairy

Great for: Osteoporosis and Osteoarthritis

Milk, yogurt and cheese are a good source of calcium and vitamin D - vital nutrients that are known to increase bone strength. Vitamin D has also been shown to boost the immune system. Furthermore, this nutrient is essential for calcium absorption. Leafy green vegetables are another alternative to dairy products - and are rich in both calcium and vitamin D.

 5. Broccoli

Great for: Osteoarthritis

Broccoli is a fantastic source of vitamin K and C. It also contains a compound called sulforaphane, which has been found to prevent or slow down the progression of osteoarthritis. Broccoli is also a good source of calcium, known for its bone-building benefits.

6. Green Tea

Great for: Rheumatoid arthritis and Osteoarthritis 

Packed with polyphenols (micronutrients) and antioxidants, green tea is believed to reduce inflammation and slow cartilage destruction. Another antioxidant in green tea, called epigallocatechin-3-gallate (EGCH), blocks the production of molecules, causing joint damage in people with rheumatoid arthritis.

7. Citrus

Great for: Rheumatoid arthritis and Osteoarthritis 

Research shows that getting the right amount of vitamins may prevent inflammatory arthritis and maintain healthy joints with osteoarthritis. So, stock up on oranges, grapefruit and limes - all great sources of vitamin C.

8. Grain

Great for: Rheumatoid arthritis

Opt for whole grains as part of your daily diet as they have been found to lower levels of C-Reactive Protein (CRP) in the blood. CRP is a marker of inflammation, which has been associated with heart disease, diabetes and rheumatoid arthritis. Opt for foods such as oatmeal, brown rice and whole-grain cereals.

9. Beans

Great for: Rheumatoid arthritis

Packed with fiber, this essential nutrient found in beans helps lower CPR. Furthermore, beans are an excellent source of protein - important for muscle health. With such a variety of beans available, some are also rich in folic acid, magnesium, iron, zinc and potassium - all of which are essential for their heart and immune system benefits. Stock up on red beans, kidney beans and pinto beans in particular.

10. Garlic

Great for: Osteoarthritis 

According to a number of studies, consuming foods from the allium family - such as garlic, onions and leeks - may reduce effects of early osteoarthritis. Furthermore, researchers believe that the compound diallyl disulphone found in garlic may limit cartilage-damaging enzymes in human cells.

11. Nuts

Great for: Osteoarthritis and Rheumatoid arthritis

Nuts are a great source of protein, calcium, magnesium, zinc, vitamin E and immune-boosting alpha-linolenic acid (ALA). They are also rich in protein and fiber and have heart-healthy benefits. To reap the benefits of vitamin-packed nuts, opt for walnuts, pine nuts, pistachios and almonds.

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

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Walnuts May Boost Mood in Young Men

Eating walnuts may be key to a happier state-of-mind, say scientists who found that the nuts help improve mood, especially in young men. In this first intervention study in humans, researchers measured the effect of walnut consumption on mood.

"In the past, studies on walnuts have shown beneficial effects on many health outcomes like heart disease, diabetes and obesity," said Peter Pribis, professor at University of New Mexico.

"Our study was different because we focused on cognition, and in this controlled randomised trial (CRT) we measured mood outcomes in males and females," he said.

The participants of the study were 64 students between the ages of 18-25. They represented most ethnic groups - Caucasian, African American, Hispanic and Asian.

The participants were asked to eat three slices of banana bread every day for sixteen weeks—eight weeks of banana bread with walnuts and eight weeks of banana bread without walnuts.

The nuts were finely ground into the dough so the two banana breads were similar in taste and appearance. While eating banana bread with walnuts the participants consumed half a cup of walnuts daily.

The mood of the students was measured at the end of each eight-week period.

"We used a validated questionnaire called Profiles of Mood States (POMS)," said Pribis.

"It is one of the most widely used and accepted mood scales in studies on cognition," he said.

"The test has six mood domains: tension, depression, anger, fatigue, vigor, confusion and also provides a Total Mood Disturbance score (TMD). The lower the TMD score the better the mood," he added.

In this double-blind, randomised, placebo controlled, cross-over feeding trial with walnuts for eight weeks, Pribis observed a significant improvement in mood in young, healthy males.

"There was a meaningful, 28 per cent improvement of mood in young men," said Pribis.

"However we did not observe any improvement of mood in females," he said.

There are several nutrients in walnuts that could be responsible for the improved mood like alpha-Linolenic acid, vitamin E, folate, polyphenols or melatonin.

However, this was a whole food study, so in the end it was the synergy and interaction of all the nutrients in the walnuts combined.

"Walnuts not only good for your mood, but overall health as well. The recommended amount is one handful per day," Primis said.

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

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Just a handful of walnuts can boost male fertility

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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 A simple way to boost male fertility, a major problem across the world, could be gobbling a handful of walnuts, researchers say.

"The initial research we conducted regarding walnuts and male fertility found improvement in sperm parameters after adding walnuts to the diet and has set the stage for us to further explore the impacts of walnuts on male fertility and reproductive health," said professor Wendie Robbins of the UCLA School of Nursing.

"New projects are underway that we hope to be able to share with you in the near future," she said. Infertility and subfertility affect a significant proportion of humanity and the burden in men is relatively unknown. Infertility is defined as a "disease of the reproductive system" and results in disability. Commenting on the study in 2012, Robbins said that 75 grams of walnuts consumed daily improved sperm vitality, motility, and morphology in a group of healthy young men between 21-35 years of age.

These findings are of particular interest to the over 70 million couples worldwide who experience sub-fertility.In fact, 30 to 50% of these cases are attributed to the male partner. Walnuts are the only nut that are an excellent source of alpha-linolenic acid.

NUTRITIONAL VALUES OF QUINOA

Quinoa is supposed to be one of the healthiest food in the world. It is a pseudo cereal, gluten free and a member of the same food family as spinach, Swiss chard and beets.

It has high protein and fibre, which help regulate blood sugar and is regarded as an adequate source of all essential amino acids and heart healthy fats. Being relatively easy to digest, it can safely be given to children or the elderly.

Quinoa can be eaten like other grains, but it provides much more nutrients. Hence it can be used to prepare a wide variety of dishes, like porridge and pastas. Quinoa flour can be added to cookies, muffins, or breads, sprouted quinoa can be used in salads and sandwiches like bean sprouts.

• Researchers have recently taken a close look at certain antioxidant phytonutrients in quinoa, and two flavonoid—quercetin and kaempferol—are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry.

• Recent studies are providing us with a greatly expanded list of anti-inflammatory phytonutrients in quinoa. This unique combination of anti-inflammatory compounds in quinoa may be the key to understanding preliminary animal studies that show decreased risk of inflammation-related problems (including obesity) when animals are fed quinoa on a daily basis. The list of anti-inflammatory phytonutrients in quinoa is now known to include: polysaccharides like arabinans and rhamnogalacturonans; hydroxycinnamic and hydroxybenzoic acids; flavonoids like quercetin and kaempferol; and saponins including molecules derived from oleanic acid, hederagenin and serjanic acid. Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), are also provided by quinoa.

• In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid). Quinoa can also provide small amounts of the omega-3 fatty acid, alpha-linolenic acid (ALA). Given this higher fat content, researchers initially assumed that quinoa would be more susceptible to oxidation and resulting nutrient damage. However, recent studies have shown that quinoa does not get oxidized as rapidly as might be expected given its higher fat content. This finding is great news from a nutritional standpoint. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa's fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. Food scientists have speculated that it is the diverse array of antioxidants found in quinoa—including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol—that contribute to this oxidative protection.

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ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

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