Sports, Health & Wellness
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Why the same diet doesn't work for all: What's healthy for one may lead another to gain weight
MIAMI (AFP) - A healthy food for one person may lead another to gain weight, according to a study out on Thursday (Nov 19) that suggests a one-size-fits-all approach to dieting is fundamentally wrong.
For instance, one woman in the study repeatedly experienced a spike in blood sugar after eating tomatoes, which would generally be considered a low-fat, nutritious food.
The findings are based a study of 800 people in Israel, and are published in the journal Cell Press.
"The first very big surprise and striking finding that we had was the very vast variability we saw in people's response to identical meals," said researcher Eran Segal of the Weizmann Institute of Science in Israel.
Participants wore blood sugar monitors that took measurements every five minutes for an entire week.
They also provided stool samples so that their gut microbiome could be analyzed, and kept a careful log of everything they consumed.
None of the participants had diabetes, but some were obese and had a condition known as pre-diabetes.
Researchers were stunned to see the difference in people's metabolic responses to the exact same foods.
For instance, some people's blood sugar rose higher after eating sushi than it did after eating ice cream.
And for one middle-aged woman, the act of eating tomatoes - which she thought were part of a healthy diet - actually caused her blood sugar to rise significantly.
"There are profound differences between individuals - in some cases, individuals have opposite responses to one another - and this is really a big hole in the literature," said Mr Segal.
High blood sugar is dangerous because it can lead to diabetes, obesity, heart problems and other complications, including eye, kidney and nerve disease.
Many diets aim to keep blood sugar low by incorporating fruits, vegetables and complex carbohydrates like brown rice and whole grains, while avoiding refined sugars and goods made with white flour.
But those recommendations don't work for everyone, and often, overweight people are blamed for eating too much or not sticking to a healthy lifestyle.
Co-author Eran Elinav said the study "really enlightened us on how inaccurate we all were about one of the most basic concepts of our existence, which is what we eat and how we integrate nutrition into our daily life".
Instead of urging people to eat low-fat diets, a more personalised approach - one that puts an individual at the centre of the plan, rather than the diet - could be useful to help people control high blood sugar and improve their health, he said.
The researchers also used their findings to forge an algorithm that could predict how different people would react to certain foods, based on a host of personal characteristics and their gut microbes.
Mr Segal said he and colleagues are now working on a system that could bring better nutritional analysis to the individual consumer.
The process would involve mailing stool samples for analysis of the bacteria in the digestive system, because researchers found that specific microbes correlated with blood sugar levels after eating.
The microbiome is the community of trillions of bacteria living inside the human body, wielding a powerful but poorly understood effect on human health.
Last month, a group of 48 scientists from 50 US institutions called for more ambitious research into these tiny microorganisms, as part of a 10-year effort known as the Unified Microbiome Initiative Consortium that would uncover the role of individual microbes - which include fungi, bacteria, viruses, algae and more - and how they communicate with each other, their hosts, and their environment.
According to Minisha Sood, director of inpatient diabetes at Lenox Hill Hospital in New York City, the Israeli study "highlights the importance of individualised nutrition - dietary advice should vary from person to person and should be tailored to meet the needs of a given individual based on their reactions to different foods.
"What remains to be deciphered is exactly how to tailor personalized nutrition therapy," added Sood, who was not involved in the study.
"Should it be based, at least in part, on an individual's microbiome or gut flora?" Ms Rebecca Blake, senior director of Clinical Nutrition at Mount Sinai Beth Israel, said the role of the gut microflora contributing to obesity and metabolism "is certainly an evolving discipline within the field of nutrition science." "However, we need to consider whether this is the chicken or the egg - does our diet affect our gut microbiota and our obesity, or is the microbiota somehow causal when it comes to weight status?" added Ms Blake, who not involved in the study either.
"We still need a lot more research to figure out the nature of these connections."
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15 Favorite Foods for Flat Abs from a Celebrity Trainer
Mark Langowski, celebrity trainer and author of the upcoming Eat This, Not That! for Abs book, shares his top foods for achieving a flat stomach.
Many people think you build six-pack abs by doing countless sit-ups and starving yourself. I am here to tell you that is not the case. Take it from me; I only workout three hours a week and never, ever starve myself. Below are my 15 favorite foods that keep my muscles fueled, stomach full and wouldn't dare cover up my abs! To get the ultimate six-pack in six weeks—and a flat belly for life!—pre-order the upcoming Eat This, Not That! for Abs book!
1. Fish
Not only is fish packed with healthy fat, but it is also carb-free and packed with protein.
2. Eggs
The yolks often get bad press, but the yolks provide healthy fat that is needed for brain development! These keep me full and are a great pair with my next favorite food for abs; oats!
3. Oatmeal
The steel cut oats provide your body with the energy it needs to make it through those tough workouts and digests nice and slow into your bloodstream, so you don't get a spike and crash!
4. Almonds
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6 signs there's something wrong with your health
These symptoms are so common that many dismiss them as "normal", but they sure aren't! Little did you know that they could be the first sign of a severe health problem, and should be dealt with immediatelyThe human body is quite the scientific marvel, not only in how it functions but also in how it is continuously working to heal itself.
By paying attention and observing your body, you will notice that your body has a very impressive self-protection mechanism. And while we've taken great strides in science and technology, there's still much to be learned about human bodies.
Our bodies are constantly sending us signals as to what is going on within them - much like when you're driving a car and the 'low petrol' or 'check engine' sign comes on - our bodies have a certain way of communicating to us that there's a problem that needs fixing.
However, most of the time we're either not paying attention to these indicators or we don't know that they're signs that the body is asking for help.
So, here are 6 common tell-tale signs that you should really hit up your doctor for a check-up:
1. Change in your bowel movement
In a perfectly healthy state, your bowels should be releasing alongside every meal, removing unwanted toxins and making room for new dietary nutrition. When we don't poop regularly our bodies are more inclined to let toxins seep through the lining of our bowels causing it to enter the bloodstream -where it does not belong and can wreak a lot of havoc.In addition to taking note of how often you go to the bathroom daily, identify if there is any major change in the colour, smell and/or shape. Also consider if your food choices are affecting your poo pattern.
2. Chest pain like 'an elephant sitting on the chest'
Pain in the chest is the classic symptom of a heart attack. Heart related chest pain is often centred under the breastbone, and a little left of centre, and it is a very uncomfortable sensation of pressure, squeezing, and feels like an 'elephant' sitting on your chest.If the sensation is short and temporary, then you might have suffered an angina (reduced blood flow to the heart muscle).
If so, then you better make it your priority to get a heart check-up as that can be an early sign of a more serious heart problem.
However if the symptoms are getting severe, going on for more than 10 minutes, and accompanied by pain in arms, jaw, and shortness of breath, stay calm, get help and have someone take you to the nearest hospital.
3. You sleep a lot but remain tired
By 'tired' we mean exhaustion - characterised by continuous yawning, with no energy to even maintain a conversation or to be social. Since you seem to be able to sleep a lot, then sleep isn't the problem.It could however mean that there is an internal problem such as your thyroid function, low iron or even an issue with the brain, so it is definitely time to get a full body check.
You might want to nip this in the bud before you find yourself exhausted without knowing why and relying on an endless cycle of coffee and redbull just to get you through the day.4. Numbing Lower Back Pain
An aching back that also feels numb or pain that starts in the buttocks and extends down the back of your legs (sciatica) may be signs of a herniated (slipped) disk.
This occurs when a portion of a spinal disk ruptures and presses on the nerve.While this might not seem like an issue at first, it can get worse and affect the mobility of your life. A physical exam by your doctor can usually diagnose the problem.
Non-surgical treatments such as rest, painkillers, and simple core strengthening exercises will relieve symptoms in more than 90 per cent of patients, but if the pain continues, you may need surgery to remove the disk.
5. Itchy breast - one of the warning signs of breast cancer
This symptom that primarily associated with inflammatory breast cancer, is often missed. You'd be surprised at how many women with inflammatory breast cancer spend months visiting the dermatologist, only to be sent home with creams and medications for a rash.What you need to watch out for is a feeling of extreme itchiness which makes you feel like you absolutely have to scratch.
Except scratching doesn't help, and neither do the ointments that typically relieve itchiness. Your breast may also feel irritated, or the skin may be scaly or dimpled like cellulite.
If the skin of your breast looks odd or your breasts feel different, see your doctor right away.
Except scratching doesn't help, and neither do the ointments that typically relieve itchiness. Your breast may also feel irritated, or the skin may be scaly or dimpled like cellulite.6. Nagging cough or hoarseness that won't go away
If you find yourself coughing long after you've cleared that cold (or if you never had one in the first place), there could be other, sneakier causes at work: post nasal drips, allergies, asthma, heartburn, chronic bronchitis, or even a serious condition like lung cancer. Get a check-up and screen of your lungs in order to get ahead of what might be a serious problem. -
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5 easy health changes to improve your life
It sounds like a chore to embark on a healthy lifestyle but it really isn't that hard. Start with these baby steps and you'll be on your way to a healthier you. It's as simple as A-B-C!
DRINK UP!
About two-thirds of our body is made up of water and it's important to keep ourselves hydrated, especially in a hot climate like ours. Water has some pretty amazing health benefits – it energises your muscles, helps you maintain normal bowel function and hydrates your skin. And it helps with weight loss too, as it indirectly curbs your appetite. Drink a glass of water before you have a meal and there's a high chance you'll feel full faster.ENJOY SUN-DAYS
Even though the heat in Singapore is unbearable most days you should soak up the sun and get some vitamin D, which is essential for healthy bones. Vitamin D helps your body to absorb calcium so you can't do without it. While overexposure to the sun can lead to problems like skin cancer, short bursts of about 10-15 minutes a day is considered safe. And remember that using sunscreen will not soak up any vitamin D so go without it for a bit.GET MOVING
You don't even have to join a gym, just make sure you move around more. Take long walks – brisk ones are best – when you have the time and don't be sedentary for too long. In the office, walk away from your desk for a few minutes every half an hour or so if you can. It also helps to reduces stiffness in your muscles and joints, which makes you more relaxed.EAT HEALTHY
There's no need to try any fancy diets, all you need to do is eat more fruits and vegetables. They are bursting with nutrition, are low in calories and high in fibre. And, best of all, they are good to go in any form – fresh, frozen, canned or dried – as long as there are no preservatives or other ingredients added. So snack on some fruit in the office instead of that chocolate bar and you're already on the first step to a healthier you.DON’T STRESS
Whether it's that ridiculous deadline from your boss or the constantly annoying posts by your Facebook friends, the key thing to remember here is – don't sweat the small stuff. Stress can lead to health problems such as headaches, high blood pressure, depression and heart disease. So the next time you feel overwhelmed, take a deep breath, keep your problems in perspective and focus on the now. The healthier you will thank you for this. -
Brown rice is also called as “hulled” or “unmilled” rice is a whole grain rice. It is the “unrefined” version of white rice. Brown rice and white rice have similar amounts of calories and carbohydrates, but the main differences between them is in its processing and nutritional content. Brown rice is produced just by removing only the outer layer of the grain, which contains several vitamins, minerals, iron, zinc and magnesium. Long grain brown rice contains 84 mg of magnesium. It’s very fast in cooking and also easier to digest as it is much lighter in the stomach. Brown rice is heavy in filling but low in calories.
Nutritional Benefits
Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis. One cup of brown rice provides 80% of our daily manganese requirements. It contains manganese, which will help the body synthesize fats. Manganese also benefits nervous and reproductive systems. Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer.Health Benefits
1. Brown rice when taken regularly is perfect diet for reducing weight.2. Brown rice will slowly releases sugars, so it is much recommended for diabetes.
3. Due to high in fiber, Brown rice fights cardiovascular diseases and keeps heart healthy.
4. Brown rice is an excellent source of soluble fibre, which helps to lower levels of bad cholesterol in the blood.
5. Brown rice will help to maintaining a healthy nervous system.
6. Brown rice lowers the risk of gallstones in women.
7. Calcium and Vitamin D that is present in Brown rice aids in improving bone health.
8. Brown health also improves the skin health and makes it soft and smooth.
9. Brown rice good for nervous and reproduction system.
10. Brown rice is also good for liver and other internal organs.
Cooked Brown Rice
Brown rice combats Cancer
According to the Philippine Rice Research Institute (PhilRice) and The Nueva Ecija Medical Society said that Brown rice also combats cancer. Based on a study, pigmented rice that is brown rice has antioxidants and phytonutrients that can prevent cancer. Diet should be taken carefully when treating cancer. Oxygen content should be increased inoder to fight with cancer cells and increase pH balance in the body. Cancer cells have 28 times more insulin receptors than normal cells. Brown rice has best qualities and nutrients, which will fight against cancer cells.Brown rice contains Zinc, which helps battle both breast and prostate cancer.The grains also contains Selenium, that prevents and fights breast, prostate, lung and colorectal cancer. A high fiber diet is recommended for all cancer bodies. It also lowers blood levels of estradiol. In a new study out of Loma Linda University in California has concluded that eating brown rice at least once a week is linked with a 40% reduction in risk of developing potentially cancerous colon polyps. If the colon cancer is detected at the early stage, the polyps can be removed before they become cancerous. This can be easily done by intake of Brown rice regularly. Diets rich in vegetables and high-fiber grains such as brown rice, should be given to lower colon cancer risk. To minimize colon cancer risk, doctors recommend eating at least 25 grams of fiber a day through a diet that includes plenty of fresh fruits, vegetables and brown rice.
Research
Researchers from Japan’s University of Tokushima Graduate School of Health Biosciences have proven what natural health proponents have been suggesting for decades: Brown rice is superior to white rice, not only nutritionally, but for glucose metabolism and for the prevention of metabolic syndrome. A recent study from Loma Linda University in California spells out the advice pretty simply eat legumes and brown rice to cure certain cancers. Eating legumes at least three times a week and eating brown rice at least once a week have been shown to reduce the risk of colon polyps by 33 percent and 40 percent, respectively.
White Rice
Brown rice vs White rice
The main differences between the two forms of rice is in its processing and nutritional content. White rice contains 2 mg of sodium but brown rice contains 10 mg. The potassium content in brown is very high when compared to white rice. Brown rice contains 4g of dietary fiber. A cup of brown unpolished rice contains 88 per cent of manganese, 27.3 per cent of selenium, 20.9 per cent of magnesium, 18.7 per cent of tryptophan and only 12 per cent calories. The conversion of rice from brown to white destroys about 60 per cent of iron, 80 per cent of vitamin B1, 67 per cent of vitamin B3, 90 per cent of vitamin B6, 60 per cent of iron and almost half the phosphorous, manganese and dietary fibre naturally present in the rice. -
Protein Powder And Health Supplements: 7 Online Stores You May Like
This article was originally on GET.com at: Protein Powder And Health Supplements: 7 Online Stores You May Like
The demand for protein powder and health supplements in Singapore continues to rise as the population here becomes more fitness-conscious. Take a walk around the CBD and you'll see dozens of active people running around the scenic Marina Bay area or walking briskly to the gym for their after-work workout. Most of the time these health supplements do not come cheap, especially if they are not readily available in Singapore and have to be imported.
Instead of going to physical stores to get your health supplements, you can save time and even money by buying them online. Here, GET.com lists 7 online stores for protein powder and health supplements that people in Singapore may like.
7 Online Stores For Protein Powder And Health Supplements
1. FitLion
Image source: FitLion
FitLion has a huge following because it has a comprehensive list of protein brands. Popular protein powder brands such as Optimum Nutrition, Dymatize and Muscletech are all available from FitLion.
There’s also free delivery for orders over $120, which isn't too difficult to hit if you consume protein powders regularly. If not, it's always easy to rope in your gym friends as well.
Delivery
Free with minimum spend of $120.
Website
sg.fitlion.com
2. iHerb
Image source: iHerb
iHerb is quite a household name here with people who frequently buy supplements.
The appeal of iHerb is goes beyond the fitness community; you can even find general health supplements such as multivitamins, probiotics, health food and products for baby on the site!
It seriously has a boggling amount of products featured and has garnered quite a few great reviews online. Although it is based in the US, supplement prices are considered cheaper than what you find in Singapore.
A great feature it has is the review section, which I find is quite helpful especially if you are trying out a new product for the first time.
Delivery
Free or “super-discounted” shipping with minimum spend of $40.
Website
sg.iherb.com
3. NutriFirst
Image source: NutriFirst
NutriFirst has been around for a long time; since its incorporation here in 2008, the company has been providing fitness supplements at affordable prices to customers and athletes.
Products they offer include not just fitness supplements but also health supplements, fitness equipment and apparel.
One helpful feature on the site is to be able to browse its huge array of products via categories to help you save time.
Delivery
Free with minimum spend of $100 or $5 for spend of $31-$99 and $10 for purchase under $30. You can also choose to pick your order up at their shop at 9 Kaki Bukit Road 2, #02-23 Singapore 417842.
Website
nutrifirst.net
4. The Supplement Warehouse
Image source: The Supplement Warehouse
The Supplement Warehouse is another familiar name in the fitness supplement industry in Singapore.
Having been established since 2003, it currently has 3 physical stores as well where you will be able to browse its wide range of products.
Delivery
Free delivery with minimum spend of $80 and there will be a delivery charge of $5.00 if the order is below $80.00. You can also choose to pick up your goods or shop at their 3 outlets.
Website
tsw.com.sg
5. GymShack
Image source: GymShack
GymShack is the site for those who are obsessed with their protein intake. Other than letting you filter out your supplement needs by types, it also allows you to filter out your protein needs by your fitness goals!
Choose from the options of whey protein, isolates, casein, protein blends, specialty protein as well as protein bars, you no longer need to go through the long lists of proteins and read through the fine print to find the best suited to your needs.
GymShack is also one of the few sites that rewards you for your loyalty – every $1 spent earns you 10 points, after which you can use them to redeem cash discounts! What's more, you get a free shaker bottle with every order above $100.
Delivery
Free delivery with minimum spend of $100 and get a free shaker bottle as well.
Website
sg.gymshack.com
6. Nutrition Depot
Image source: Nutrition Depot Singapore
Nutrition Depot recently opened its first retail outlet in Singapore but according to their website, they are Asia's number 1 supplement distributor, with a presence focusing on Southeast Asian nations.
It has established a distribution chain in countries like China, Myanmar, Indonesia, Thailand, Malaysia and Laos.
While the range of protein powder brands provided is a bit limited compared to their competitors, they have been actively rolling out promotions since they opened their shop earlier this year.
Their retail shop is also located in the central area at Raffles Place MRT, making it an easy stop for busy executives to buy their protein needs!
Delivery
Free delivery with minimum spend of $120 and $7 delivery charge for orders below $120.
Website
nutritiondepot.com.sg
7. The Fitness Grocer
Image source: The Fitness Grocer
The Fitness Grocer is made for those who care about their overall nutrition and want to supplement it with functional food rather than just chugging protein.
Think protein chips, delicious protein bars, “muscle brownies”, high protein pancake mix and powdered peanut butter rather than just protein powder.
Personally, I felt that the products are more catered to those who want to substitute their current snacks with something a little healthier and higher in protein rather than go hardcore on the protein shakes.
It also caters to those looking for more creative ways to consume more protein – protein pancakes, anyone?
Delivery
Free delivery with minimum spend of $75 and $7 delivery charge for orders below $40.
Website
thefitnessgrocer.com
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7 Daily Moves: The fitness app made in Singapore
She created an app at the age of 44.
And now, 7 Daily Moves, a fitness app created by Ms Sonam Mehra in October last year, has over 23,000 downloads.
Of this, 4,500 downloads are from Singapore.
The app provides users with workouts, along with verbal instructions and an animated character showing each move.
She spent about $100,000 of her own savings to create the app.
Ms Sonam Mehra, the creator of 7 Daily Moves, and the app on her phone. PHOTO: MAX PASAKORN
When The New Paper spoke to Ms Mehra, her youthful looks and energetic demeanour clearly showed her passion for fitness.
A late starter to fitness, she became serious about it when she turned 30 and was diagnosed with hypothyroid - a condition which causes the body's metabolism to decrease greatly.
Recalled the mother of two children: "I became so fat. My energy levels were really low. How do I fix myself?"
That spurred her to become a personal trainer and then a fitness entrepreneur, a career switch from her previous job in the advertising industry.
She has since started two companies - Fitness 365, which focuses on personal training, and Small Spoon Pte Ltd, which creates health apps such as 7 Daily Moves.
The idea for the app came in February last year when Ms Mehra, a Singapore permanent resident, noticed that her phone was filled with workout plans for her clients.
App for all
She thought: "If I could do this for a hundred clients, what would it take to drive results for a million people?"
The app has been designed with everybody in mind - from people who have never stepped into a gym, to fitness gurus.
She said: "Some of my clients get intimidated by buff guys in the gym. They'll feel embarrassed to be working out."
Keeping that in mind, she thought that a cute animated character struggling to perform exercises would have a greater mass appeal.
And it has.
After she posted gifs of this animated character on the 7 Daily Moves Facebook page last November, they went viral.
These gifs were even featured on the ABC News Network online news portal on Dec 13.
The app, which is available on both Android and iOS devices, currently offers 13 free workouts, with more available for purchase.
Each series of workouts can be bought for US$1.99 ( S$2.67) or US$2.79 depending on the level of difficulty of the workout.
Ms Mehra worked with India-based company Solute Technolabs, and a motion graphic designer from Denmark to bring 7 Daily Moves to life.
App user Sornamathi Ravishankar posted on the 7 Daily Moves Facebook page that the apps helped him "feel very refreshed".
7 Daily Moves will launch new workouts for mothers and couples in early May.
The new Fit Mom workout that will be released on 7 Daily Moves in early May. PHOTO: 7 DAILY MOVES
The new Couples workout that will be released on 7 Daily Moves in early May. PHOTO: 7 DAILY MOVES
Ms Mehra is also working on Small Spoon Pte Ltd's second app, What's My Meal, a subscription-based nutrition app where users can get personalised meal plans by nutritionists.
It is expected to be launched by the third quarter of the year.
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This is how different kinds of physical activities influence your brain!
It’s no secret that physical activity has an impact on our brain first, and on our body second. You can experience an increase in intelligence and self-esteem, and some exercises may well substitute antidepressants.
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Foods to restore your strength after a workout
With proper care, you can go further. Whether you want to build up muscle or lose weight, nutritionists agree that consuming the right kinds of foods helps our bodies replenish depleted fuel stores, repair damaged muscle tissue and build new ones. And the same goes for your car, which is why Synergy Supreme+, Esso’s best ever fuel, contained an advanced additive that helps provide a deeper engine clean to help keep your engine running like new.
So as you use Synergy Supreme+ to help care for your car, here are 9 beneficial foods that will help you make the most of your workout.
1. Eggs
Protein, found in eggs, lets your body rebuild frayed muscle tissues. They also have naturally occurring Vitamin D, which regulates the absorption of calcium and phosphorus, and facilitates normal immune system function.
2. Sweet potatoes
These tubers provide not only much needed complex carbohydrates, but are also nutritionally dense, with potassium, calcium, Vitamins A and C.
3. Kiwi
This fruit contains carbohydrates, fibre and antioxidants such as Vitamins C and E to combat muscle soreness.
4. Salmon
Fish is a healthy protein that can prevent muscle breakdown. They also are good sources of omega-3 fatty acids, or good fats, help the body fight inflammation, which can happen as a result of over-training.
5. Walnuts
These heart-healthy nuts are another good source of omega-3 fatty acids. They help with energy production and healing tissue injury.
6. Chocolate milk
Compared to plain milk, chocolate milk has double the protein and carbohydrate content. It replaces fluid and prevents dehydration, and replenishes muscle loss. As opposed to just drinking water, chocolate milk also contains calcium, a bit of sodium and sugar to allow you to regain your energy.
7. Brown rice
Brown rice contains complex carbohydrates, nutrients and vitamins, especially Vitamin B3, or niacin, which assists in energy production of cells and is beneficial for a healthy nervous system. You’ll find it easily in most cooked food stalls or restaurants too.
8. Cherries
This fruit packs a punch in aiding muscle recovery. Cherries contain anthocyanins – an antioxidant that helps to reduce inflammation.
9. Coconut water
A good alternative to water, coconut water has electrolytes to keep your body functioning properly after an intensive workout. It contains less sugar than energy or sugary drinks that may add on unnecessary calories.
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Why Yoga Is Even Better For You Than You Thought
Yoga has some pretty obvious physical benefits, like increased flexibility and muscle tone (just ask Miley Cyrus!). But did you know that practicing yoga may also help keep your heart in tip top shape, too?
According to a new study, people who practiced yoga for an hour a day saw a small but significant decrease in blood pressure over the course of three months.
“Both prehypertension and high blood pressure increase the risk of heart attack, stroke, and heart failure,” said Ashutosh Angrish, MD, the study’s lead author and a cardiologist at Sir Gangaram Hospital in Delhi, India.
To test the benefits of yoga on high blood pressure, Dr. Angrish recruited 60 otherwise healthy individuals with an average age of 54. All of them adopted healthier lifestyle choices including aerobic exercise, healthy diets, and no smoking, but only half were told to start practicing yoga. And yep, you guessed it—only the patients in the latter group saw an improvement.
The researchers don’t know exactly why yoga helped the patients regulate their blood pressure, but their best guess is that yoga may calm the nervous system—which makes sense considering so many people use use the ancient tradition as a natural stress reliever. So really, there’s no better time to start yoga than right now.
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What are the best food sources of vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth and repair of your body’s tissues. It also aids in iron absorption and strengthens your immune system. As an antioxidant, it helps prevent damage caused by free radicals.
Vitamin C is not produced by the body and has to be obtained through the foods you eat. Since any excess vitamin C is eliminated in the urine (it is not stored), you need a daily dose of vitamin C in your diet.
According to the Health Promotion Board (HPB) in Singapore, the daily recommended dietary allowance (RDA) for vitamin C is:
- Men: 105mg
- Women: 85mg
- Children (3-18 years):
➢ Boys: 50-105mg
➢ Girls: 50-80mg
Best sources of vitamin C
A nutritious diet that includes a variety of fruits and vegetables should provide an adequate amount of vitamin C for most adults and children. Fresh is best when it comes to vitamin C. Fresh fruits and vegetables eaten in their natural form contain more co-nutrients than fortified foods and supplements.
Vitamin C is sensitive to heat, so vitamin C-rich foods lose some nutritional value when they are cooked, even in the microwave.
5 best fruits for vitamin C
Contrary to popular belief, many fruits have more vitamin C than oranges. Guavas are one of the very best sources.
(Vitamin C values per 100g)
Guava – 228mg
Kiwi – 93mg
Papaya – 61mg
Strawberries – 59mg
Orange – 53mg5 best vegetables for vitamin C
The vegetable with the highest vitamin C content is the red bell pepper. However, fresh parsley, mostly consumed as a herb but also technically a vegetable, is the best plant source of vitamin C per weight.
(Vitamin C values per 100g)
Parsley – 133mg
Red bell peppers – 126mg
Yellow bell peppers – 121mg
Kale – 120mg
Broccoli – 89mgDo all bell peppers have the same vitamin C content?
All three bell peppers pack a punch, but sweet red and yellow peppers contain more vitamin C than do green ones.
(Vitamin C values per 100g)
Red bell peppers – 126mg
Yellow bell peppers – 121mg
Green bell peppers – 80mg -
Health food in Singapore: 10 superfoods you probably didn’t know about and where to get them
Move over acai, quinoa and kale – it’s about time you got acquainted with superfoods like turmeric, amaranth, and purple vegetables
Name a superfood, and we’ll guess your top choices would be one of the following: chia, kale, quinoa and acai. But the world of health-boosting food contains far more than those formidable four. Below, we list 10 superfoods – ranging from an everyday spice to a native African fruit – you probably didn’t know about.
The turmeric latte from Kitchen by Food RebelTurmeric
Unknown to many, this superfood sitting on your spice rack is way more than a flavour-packed complement to your meats. The spice, and its main active ingredient of curcumin, contain a myriad of health benefits, including antioxidants and anti-flammatory properties. Turmeric is slowly gaining popularity as a super ingredient to add to smoothies, soup, and even lattes (commonly known as “golden milk”).
Available in: Powder form.
Buy it at: Virtually any supermarket or wet market.
Like acai, baobab is commonly found in powder formBaobab
Forget acai. Unlike the superfood berries, the African fruit of baobab (pronounced bey-o-bab) lacks a strong flavour. It’s this that makes it a versatile, health-boosting addition to virtually anything. Nutrition-wise, it’s said to contain more than six times the amount of Vitamin C found in an orange, and twice the amount of calcium in milk. Add to protein shakes, smoothies, cereal or to baked goods.
Available in: A dehydrated powder form.
Buy it on: Iherb, or selected health food stores.
Juices infused with activated charcoal from HIC juiceActivated charcoal
Embarrassing fact of the day: Over at Honeycombers HQ, we swear by activated charcoal pills – it’s a constant saviour for our stomach ailments. The dark, chalky substance is a powerful detoxifier – it acts like a sponge by soaking up toxins from the body, allowing them to be flushed out later instead of being reabsorbed. Note that instead of incorporating it into your regular routines, it’s best used as an occasional detoxifier; its absorption skills may also mean trapping nutrients. The superfood is now easily found in cold-pressed juices and smoothies.
Available as: Capsules or powder form.
Buy it at: Health food stores and pharmacies.
Purslane is available at wet markets in Singapore. Photo: Organic FactsPurslane
While its name may be far from familiar, purslane is actually native to Singapore and can be found at wet markets. Classified as a weed abroad, the plant is a potent anti-inflammatory and antioxidant herb, and contains omega-3 fatty acids, iron and calcium. Stir-fry it the way you would your usual Asian veggies, or use it as a substitute for spinach or rocket.
Available in: Its original form as a leafy vegetable.
Buy it at: Wet markets.
Sacha Inchi seeds are a little difficult to find, but rest assured that its oil or powder form is as equally nutritious . Photo: ShutterstockSacha Inchi seeds
Also known as the Inca peanut, Sacha Inchi seeds were used as a source of food for 3000 years in the Amazon rainforest. To make up for the fruits being inedible, the seeds boast protein, omega 3, 6, and 9, fiber and Vitamin A. Benefits of regular consumption include an improvement in cholesterol levels, heart health, diabetes and even vision.
Available in: Its original form, as an oil, or powder.
Buy it on: Amazon or Sacha Inchi Singapore,
Don’t dismiss these seeds next time you munch on this delicious fruit. Photo: PexelsWatermelon seeds
Next time you’re munching your way through a watermelon, don’t be hasty in spitting out the seeds. These tiny but mighty superfoods are nutritional powerhouses – they’re loaded with good health stuff like essential amino acids, zinc, iron and B vitamins to boost your immunity system.
Available in: Its natural form, or as a lightly toasted and naturally flavoured snack.
Buy it at: Watermelon seed snacks are available on Amazon UK and Vitacost.
Amaranth grains are versatile, and can be used for porridge, soups and even salads. Photo: ShutterstockAmaranth
Super grains are nothing new to health food eaters, but amaranth hasn’t quite achieved the cult status of quinoa. The gluten-free grain cooks like pasta or rice, and contains remarkable nutrition, including calcium, magnesium, potassium, phosphorous and iron. Eat it as a breakfast porridge with nuts and fruits, use it to thicken soups, or pop it on a skillet to create a crunchy topping for salads.
Available as: Grains.
Buy it at: Health food stores. Bob’s Red Mill’s amaranth is also available at Cold Storage and Fairprice Finest.
Nature’s Way MCT Oil, available from IherbMCT oil
If you’re a fan of bulletproof coffee, you’d be no stranger to MCT oil. Medium-chain triglycerides (MCTs) are a type of saturated fatty acid known to encourage numerous health benefits, including better gut and heart health, cognitive function and an improved digestive system. The largest source of MCT oil comes from coconut oil. It’s commonly used to make home-made, healthy mayonnaise, salad dressing, or as a nutritional addition to baked goods or smoothies and shakes.
Available in: Oil form.
Buy it on: Iherb.
Take your pick from these nutritious purple powerhouses. Photo: ShutterstockPurple fruits and vegetables
The darker the food, the higher the antioxidant level. The purple pigment in fruits and vegetables boast flavonoids, which are antioxidant powerhouses known to reduce blood pressure, prevent cancer, reduce inflammation as well as fight ulcers, and urinary tract infections. Some to add to your basket include eggplants, radishes, purple cabbages and purple grapes.
Available as: A huge variety of fruits and vegetables.
Buy it at: Supermarkets, wet markets and fruit stores.
The best way to benefit from blue-green algae’s nutrition is by adding scoops of spirulina powder into your juices and smoothies. Photo: Earth Circle raw organic spirulina powder, available on Iherb.Algae
Yup, you read that right. Algae is said to be one of the world’s best protein sources – one of its most potent, edible forms is its blue-green species. Its most well-known type is spirulina; made up of 70% protein and antioxidants, it’s commonly consumed in supplements, powders and juices. Another less-known yet equally nutritious is Aphanizomenon flos-aquae (AFA), which boast huge amounts of Vitamin B-12 and iron.
Available in: Powder form and supplements.
Buy it at: Health food stores and GNC. -
Why You Stop Feeling Sleepy the Second You Get in Bed
You've been struggling to keep your eyes open all day, staving off yawns during your morning meetings, doing everything you can to keep from dozing off during the mid-afternoon slump, and pushing yourself to power through the end-of-day commute. And yet, the second you lie down for a night of sweet, sweet sleep, every hint of that exhaustion you battled with all. day. long. suddenly disappears! Ugh. What gives?
This problem is likely something called conditioned or learned arousal, and it's actually really common, according to TIME. The idea: You're doing something in bed that's causing your brain to associate crawling under the covers with being awake instead of with sleeping.
"If someone is a good sleeper, then each night, they probably get in bed and fall asleep," Philip Gehrman, PhD, CBSM, a sleep-medicine specialist and assistant professor of psychiatry at the University of Pennsylvania, told TIME. "So, when they get into bed, it triggers this auto-response of sleepiness. But if you spend night after night tossing and turning, not being able to fall asleep, then your body associates that with your bed instead."
How to Fall Asleep Faster
The first step to solving this all-too-common sleep problem: Determine what's causing you to toss and turn. Have you been messing around on your phone or laptop after you crawl into bed? Are you spending too much time worrying about work after your head hits the pillow? These things could be keeping you awake when you attempt to hit the hay - and, in turn, can cause a relentless cycle of sleepless nights.
The most effective way to treat this type of insomnia, experts say, is undergoing cognitive behavioral therapy for insomnia, or CBT-I. But if you don't have a sleep clinic nearby - or you're not prepared to spend the money on sleep therapy - experts say it is possible to try an at-home version of the therapy, either with an app like SHUTi or Sleepio, or by following CBT-I tips from the pros.
"A key part of what we teach people is to keep the bed for sleeping," Ronald Chervin, MD, director of the University of Michigan Sleep Disorders Center, told TIME.
This means the other part of more sound sleep is keeping all electronics away from the bedroom (a good sleep habit to maintain, anyway) and not hanging around in bed if you don't feel sleepy. You can still have sex in your bed, Dr. Chervin said, but even seemingly harmless activities such as reading should be kept to a minimum when you're curled up under the covers: "If you're awake in bed for 20 minutes or longer, get up and go do something else," he said.
Re-training your brain to associate getting into bed with sleeping can take time, Dr. Gehrman and Dr. Chervin said, but maintaining healthy sleep habits (keeping your bedroom at the ideal temp for snoozing, avoiding coffee and alcohol too late in the day, and following a regular bedtime routine) can help.
Now get snoozing!
[h/t TIME]
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12 Best Bedtime Foods for Weight Loss
1. Greek Yogurt
2. Cherries
3. Peanut butter on whole grain bread
4. Protein shake
5. Cottage cheese
6. Turkey
7. Banana
8. Chocolate milk
9. Kefir
10. Almonds
11. High fiber cereal
12. String cheese
