Want To Lose Weight Switch To Whole-Grains

Whole Gains = Healthy Food
Whole Gains = Healthful Eating

As per the research study conducted by Dr. J.Philip Karl, a nutrition scientist,  switching to whole-grain foods may help you keep your weight under control. He further added that adding whole-grain foods to the diet is equivalent to a brisk 30-minute daily walk. Dr. Karl explains that whole grains speed up the metabolism while reducing the number of calories that body absorbs at the time of digestion.

The eight-week comparative study included 81 men and women between the age groups of 40 and 65. For the first two weeks of the study, the participants ate the same food and the calorie requirement of each participant was computed by the researchers. After that, they were assigned to eat either a whole-grain or refined-grain diet.

The participants were allowed to eat only the food provided by the research team and were asked to continue with their physical activity. It was found that those participants who consumed whole-grain diet absorbed less calories and also had greater fecal output compared to the ones who were put on refined grain diet. Also, the calories burned at rest was higher than their counterparts. Karl believes that it could be because of the high fiber content in the whole-grain foods.

Connie Diekman, director of university nutrition at Washington University in St. Louis opined that the study is solid and it has shown that whole grains should be included as a part of a healthful eating plan. She also added the study had documented the feeling of fullness and increase in metabolism when whole grains are consumed. She further added that though the study was short in duration and had included only a small population the outcome will definitely benefit anyone who switches over to whole grain.

The researchers further add that the intake of whole-grains will lower the risk of heart disease, type 2 diabetes and also prevents certain types of cancer. This study is published online in American Journal of Clinical Nutrition.

American Heart Healthy Month Coincides With Valentine’s Day Celebration

American Heart Healthy Month and Valentine's Day
American Heart Healthy Month and Valentine’s Day

We are almost into the second week of February, the Month of Love with Valentine’s Day just a few days away. Coincidentally, this day falls in the month when Americans observe the Heart Healthy Month. This year wouldn’t you want to celebrate the Valentine’s Day in a heart friendly way.

This is the  time of the year when you exchange gifts that are usually chocolates, go out for romantic dinner or munch on calorie loaded cheesy, creamy pasta, pizza or desserts. This Valentine’s Day make a slight variation in your celebrations. Instead of gifting chocolates why not a gift a membership voucher for a gymnasium or a dance class, cook at home instead of going out for dinner. Following are a few healthy food ideas to celebrate your Valentine’s day that will keep both your tummy as well as the heart happy and healthy.

Heart Healthy Valentine’s Day Food

Red wine instead of alcohol

Red wine contains antioxidants that increases the level of good cholesterol in the blood. This is one reason why this wine is good for the heart. Another component in the wine, polyphenols lowers the blood pressure as well as the inflammation. However, remember to drink in moderation only.

Love sandwiches for appetizers

Use whole grain bread. Using a heart-shaped cookie cutter make heart shapes. Fill the bread with either red pepper hummus or red apple or red raspberry jam and peanut butter. Remember red is the theme color for the Valentine’s Day.

Valentine’s Day Beet salad – Wash, peel and grate a large fresh beet. Peel and dice one large apples and put it along with the grated beets. In a small bowl, combine 1/4 cup apple cider vinegar with 2 teaspoons honey to make a dressing. Drizzle it over the beet and apples, and toss it well.

Heart-shaped pasta for main course

Cook heart-shaped pasta. Sauté onions, garlic and add fresh tomato puree to it. Allow it to bubble. Add a few leaves of fresh mint. Now toss in the pasta and mix well. Add the chopped olives if you want to. This will make a healthy main course.

Yogurt-dipped Strawberries for dessert

Wash and remove the leaves from the fresh strawberries. Pass a tooth pick through the center. Now dip them in strawberry yogurt, roll them in the granola, crushed nuts or shredded coconuts.

Have you planned out your Valentine’s Day celebration? Share your ideas with us on the comment section.

Healthy Food Out Of The Reach Of Many

Junk Food - Can it be eliminated?
Junk Food – Can it be eliminated?

Healthy food is difficult and expensive to procure. The heading above says it all. In today’s modern era there is a plethora of information regarding which foods are good and bad for health. Yet there is a global epidemic of obesity which puts individuals at risk for major ailments such as diabetes, certain cancers and heart disease. Thanks to the use of pesticides and herbicides several fruits, vegetables and herbs contain a lot of toxic elements. Consumption of toxic laden food is dangerous to human health particularly to young children and the elderly.

The poor are suffering more than the rich. As a result of poor economic conditions and inaccessibility healthy food is out of the reach of most of us. Ignorance about good nutrition is caused by illiteracy and lack of health awareness. Organic food and food free of genetically modified organisms(GMO) is too expensive for many. As a result, they buy the relatively cheaper junk and pre-packaged food.

So most of us are eating less fruits, vegetables and whole grains which are the foundation of a healthy diet.  Instead the economically disadvantaged, the ignorant and those living in inaccessible locations are consuming processed food loaded with high amounts of sugar, salt and oil. There is an urgent need to immediately address this alarming situation. A global nutrition awareness campaign, better connectivity to remote areas and substantial subsidies for healthy foods is the need of the hour. Both developed and developing countries should mount a concerted healthy eating campaign.

Super Bowl Sunday 2017 With Healthy Food

Super Bowl 2017
Super Bowl 2017

With Super Bowl Finale just few hours away, everyone would be geared to head down to the stadium or watch live in a salad bar or get together in a friend’s or family’s place.  Football, unique commercials, food and drinks are all part of Super Bowl.  This is year Lady Gaga is performing.

Super Bowl Sunday is considered as a national holiday by the football lovers.  And as per the report of Snack Food Association of America, it is the second-largest day for food consumption after Thanksgiving Day. Super Bowl 2017 is the 51th year of the game.

It’s estimated that 33 million pounds of food will be consumed where chicken wings and pizza are the most favored food followed by potato chips and hamburgers. To ensure that you have enough healthy snacks to last through the halftime, here are a couple of recipes for the dips, chips and more.

Finger foods

There is absolutely no fun in watching Super Bowl without finger foods. Hot red peppers roasted, chopped and mixed with cheese and later filled into halved jalapenos. Cheese balls with tortillas are a few that can be easily made at home.

Sausage Sliders With Spinach And Peppers


  • Olive oil – 1 tbsp.
  • Onion – 1 finely sliced
  • Bell pepper – finely sliced
  • Spinach – 4 cups
  • Italian Sausage – 1pound
  • Small rolls split – 12
  • Kosher salt and black pepper as per taste.


Heat the oven.

Meanwhile in a large skillet, add some oil, onion, salt and pepper and sauté it over medium heat.

Add bell peppers and cook until its softened.

To this add spinach and cook to a couple of minutes until the spinach is wilted.

In between remove the sausage from the casings and make thick patties. Place them on the broil proof baking sheet and cook for 5 to 6 minutes per side.

Now make sandwiches with rolls, sausage patties and vegetables.

For those with sweet tooth here is a simple recipe

Peanut Butter Chocolate Chip Popcorn Balls


  •     Air-popped popcorn – 5 cups
  •     Honey – 3 tbsp.
  •     Peanut butter – 4 tbsp.
  •     Semi-sweet chocolate chips – 3 tbsp.


In a large mixing bowl, combine popcorn and chocolate chips. In a small saucepan, mix honey and peanut butter over a medium high heat until the peanut butter bubbles.

Pour this mixture over the popcorn and chocolate chips and mix well with a wooden spatula.

Dip your hands in an bowl of iced-water and roll popcorn into 2-inch balls.

Place the balls on a sheet of parchment paper and allow them to cool.

Pumpkin Muffins


  •     Spice cake mix – 1 box
  •     Pumpkin Puree – 1 ounce


Preheat the oven to 350 Degree F. Prepare the muffin tray.

In a mixing bowl, add the cake mixture and the pumpkin puree and mix well. Do not add water, oil or eggs.

Divide the batter evenly in the muffin tray. Bake for 13 to 15 minutes.

Carrot Eye Balls

  •     Carrots – 3 large
  •     Cream cheese or cottage cheese – 1/4 cup
  •     Pitted and sliced black olives – 1/2 cup


Peel, wash and cut the carrots into chunks. Place them upright.

Place 1/2 teaspoon cream cheese on the top.

Top the cheese with olive slice.

Place the eyeballs on a platter.

Its okay to munch while watching Super Bowl. However watch what you eat and how much you eat.

Is Mediterranean Diet The Latest Weight loss Fad

Mediterranean diet
Mediterranean Diet

Sixteen countries are surrounded by the Mediterranean Sea. Each of these countries have their own food variations and traditions. However, they all follow the basic principles of the food choices where their diet generally includes mostly plant-based foods such as veggies, fruits, whole grains, legumes, nuts and seeds. They replace butter with olive oil. The protein choices are fish, eggs, and poultry. Red meat is limited to a couple of times in a month. All their meals are flavored with various spices and herbs. Mediterraneans also enjoy wine in moderation.

Prevents Heart Related Diseases

In the 90’s Mediterranean diet was a very popular around the globe among the health freaks. Dr David Colquhoun, Chair of the Cardiac Society’s Prevention and Clinical Counsel, opines that it’s high time that we start following the Med-diet to reduce the risk of heart vascular diseases such as heart attack, and stroke.

He further adds that studies reported by Lyon Heart Study in 2001 and that of PREDIMED trial in 2013, reveal that those who followed the Mediterranean diet had 50-70 percent reduced risk of recurrent heart disease and 39 percent reduction in stroke respectively.

Magnesium Enriched  Diet

Jessica Bailes, a prominent Dietitian, is of the opinion that Med-diet is a combination of plenty of fresh fruits and vegetables, dietary fiber and good fats. She further adds that when good fats are added to the vegetables it enhances the absorption of antioxidants by the body.  Med-diet ensures there is an adequate intake of magnesium rich food such as whole-grains, nuts, seeds, legumes and wholegrains.

As per the research published in  BMC Medicine in December 2016, that had over one million participants, showed that Mediterranean diets is an excellent source of magnesium. This nutrient is good for the heart and lowers the risk of heart diseases and diabetes.  Dr.Colquhoun, is quick to explain that Mediterranean food has many health benefits associated with it.

If you are worried about your waistline when you are in the Med-Diet, there are studies that reveals that eating Mediterranean Diet actually aids in weight Loss.

Fittest World Leaders – Part II

Continued ..

Prime Minister of England – Theresa May, 60

theresa-may Pm of England

The British Prime Minister, loves to go on walking holidays. Her walking buddy is her husband. After being diagnosed with Type 1 Diabetes way back in 2012, she started on a new diet and fitness regime.

Grand Duke of Luxembourg – Duke Henri, 61

henri-grand-duke-Grand Duke of luxembourg

He is a military officer in training. He is also associated with many health and fitness organizations. The Grand Duke is currently one of the member of the International Olympic Committee. He maintains a healthy lifestyle to fight certain genetic maladies.

President of Mexico – Enrique Peña Nieto, 50

enrique-nieto-President of Mexico

He is a promoter of fitness among his countrymen. He participated in a 10K run as an effort to promote Mexico’s health and fitness. He also encourages the citizens to exercise and eat health and well balanced diet.

Member of Presidency of Bosnia and Herzegovina – Bakir Izetbegović, 60

Member of Presidency of Bosnia and Herzegovina - Bakir Izetbegović

Izetbegović is an avid skier and walks around 3-5 Km daily. He also consumes balanced diet, avoids alcohol, and does not smoke. Chess is favorite board game.

Prime Minister of Israel – Benjamin Netanyahu, 67

netanyahu-Pm of Israel

The Israelian PM jogs twice a week on a treadmill and goes for long walks. He practices healthy eating and also encourages his minister to avoid overeasting and go for regular workouts.

President of Russia – Vladimir Putin, 64

vladimir-putin -president of Russia

Putin practices Judo martial arts, Karate, and Sambo. In the recent past at the age of 62, he earned his 8th-degree black belt in karate. His other physical activities include skiing, badminton, skiing, cycling, hockey, horseback riding, fishing, and cycling.

 King of Bhutan – Jigme Khesar Namgyel Wangchuck, 36

Jigme Wangchuck - King of Bhutan

The present King of Bhutan, is a national basketball player. In the past he was playing soccer but had to put an end to is goalie days after the players were reluctant to play against the future king. He also practices meditation for balancing emotional and mental health.

Go back to Part I

Source: Samir Becic, number one fitness trainer in the US of America. He is also a co-founder of the website Health Fitness Revolution.

Photographs Courtesy : healthfitnessrevolution.com

Fittest World Leaders – Part I

With just a week more to bring in the year 2017, we have put together a list of the fittest heads of the States in 2017. For the first time in the history of America, an American president is not part of this health list. Though, President Barack Obama was on the list the previous year, he would be shortly leaving the office in the coming year. Here is the first set of leaders who top the list as fittest world leaders.

Prime Minister Canada – Justin Trudeau, 45


Justin Trudeau

“Boxing is as much about receiving hits as giving them,”  as said by Trudeau. He enjoys this sport and ensures that dust never settles on his boxing gloves as he goes boxing once in a week to relieve stress. The other physical activities that interests him include snowboarding and canoeing.

King of Spain – King Felipe VI, 48

King Philip of spain

He is one of the fittest European heads of state. This Spanish king is also an Olympian as he had participated in the 1992 Barcelona Games as one of the members of the Olympic Sailing team.

Prime Minister Australia – Malcolm Turnbull, 62

PM of Australia

TurnBull believes eating in smaller quantities aids in weight loss. Additionally, the concept of fasting has helped him view healthy eating as ” liberating choice than a restrictive chore.” He enjoys biking around Lake Burley. You would also catching him swimming and kayaking in Sydney during the warmer months while rowing when the weather is much colder. His exercise partner is his wife.

President of Argentina – Mauricio Macri, 57

Mauricio, Pres. Argentina

Mauricio Macri was the team president for  Boca Juniors, Division 1 Argentinian soccer team for over a decade. He promotes biking as a form of public transport. When on International trips to countries such as China, US of America, and so on, he is seen bike riding. He had gifted, the President of America an electric bike in April this year.

 King of Belgium – King Philippe Maria, 56

King philleppe Maria of Belgium

A former parachutist and fighter pilot, King Philippe Maria has also served as Vice-Admiral of the Navy. He is also passionate about of winter sports especially skiing.  The king is not only the fittest European royals but also the fittest European heads of state.

Chancellor of Germany – Angela Merkel, 62

Chancelor Merkel of Germany

Die Welt newspaper, once wrote to clarify the enigma surrounding the Mekel’s fitness “Merkel’s fitness secret has been known for years and is very simple: There is none.” She is known as not only Europe’s most powerful woman but also a robust one. British media, in 2014 after she lost over 20lbs referred to her as “much more fresh and sporty” person.

 King of Jordan – King Abdullah II, 54

King of Jordan, Abdullah

King of Jordan is a fitness freak and he awards those students who prioritize fitness and education as a part of their lifestyle. King Abdullah II enjoys a game of classic soccer though he plays dynamic activities such as scuba diving and sky diving.

King of Cambodia – King Norodom Sihamoni, 63

King of cambodia- Norodomm

King Norodom has in-depth knowledge in classical dance and music. He is known for his efforts as a cultural ambassador in Europe. Apart from dance and music, he keeps himself fit by bike riding and walking around the palace grounds.

To Be Continued In Part II

Source: Samir Becic, number one fitness trainer in the US of America. He is also a co-founder of the website Health Fitness Revolution.

Photographs Courtesy : healthfitnessrevolution.com

Thanksgiving Cookies From Cookie Guru Dorie Greenspan

How about baking jammers for Thanksgiving table
How about baking jammers for Thanksgiving table

Holiday season is here bringing with it a gamut of reasons to bite into something delicious, crispy and sweet. Like Thanksgiving cookies. Dorie Greenspan, a world renowned cookie expert, a three-time winner of James Beard Foundation award and author of 11 cookbooks has launched her latest cookbook by the name Dorie’s Cookies.

Her book is a collection of 170 recipes, ranging from classic graham crackers, and daring Triscuit-and-chutney-filled rugelach to  French vanilla sablés and spicy togarashi meringues that can be paired with cocktails.

Her cookie boutique, Beurre & Sel, in New York that was closed in 2013, was famous for her World Peace Cookies as well as Classic Jammers. She was quick to give a negative reply when queried about opening another cookie boutique.

However, she had thousand tongues when talking about her latest cook book. “It was fascinating. I found that thinking about cookies 24/7 for three years made me more creative than less. The more I thought about cookies, the more I imagined. I could have gone on forever, I think.”

Greenspan encourages home bakers to consider baking cookies for their Thanksgiving table. She stretches on using the traditional flavor for baking Thanksgiving cookies and tarts.

She opines that so much hard work goes into creating beautiful pies that on thanksgiving day it doesn’t get the much-deserved attention as “everyone has already had turkey and stuffing, and … pies are kind of too big at the end!”

According to her, Thanksgiving cookies are much faster to make. Even those who have never baked a pie before can also make a pie crust for Thanksgiving bars. Secondly, you can bake more cookies with the given amount of dough than pies.

This is what she had to tell the home bakers “Cookies and Kindness. Bake some cookies from the book to give to someone.”

Dorie’s Baking Tips

  • Use wine bottles if you do not have a rolling pin.
  • Instead of rolling out the dough after chilling, you can always place the dough between parchment sheets and roll out and then chill it.
  • Use your scoops to scoop out the dough to make the balls. This means you get the same size dough balls and the cookies will all bake at the same time. Not only that children will not fight over who gets the bigger cookie.

How about a few platters of cookies for Thanksgiving Table 2016

Candy Focused Halloween 2016

Popular Halloween Candy
Popular Halloween  Corn Candy

Many may think that Americans have become health savvy as they have cut down on the consumption of soda. However, as per the various market surveys this Halloween season,  they have taken to Halloween candies and are bingeing on it. As per the report of National Confectioners Association, last week the sales of Halloween candy have resulted in the 8 percent of the total annual confectionery sales.

Booming Halloween Candy Sales

This Halloween week 300.000 tons of candy have been sold. Halloween candies were bought either for the home use or for handing it out.  Confectionery giants such as Mars, Hershey and Nestle, manufacture the seasonal candies and similar products that are a highly tempting and irresistible.

That is there has been an increase in Halloween candy by 5.5 percent. IHS Global Insights reports that this year people are spending on Halloween candy because wages have gone up and the gasoline prices have come down compared to the previous year.

Popular Halloween Candy

As per the report presented by a popular product review site, Reese’s Peanut Butter Cups, Butterfinger bars, KitKats rank among the top consumer choices. While sugary colored fondant candy corn  that’s shaped to like kernels is the most sought after Halloween candy in five of the American states.

Meanwhile, another popular digital media company has ranked KitKat as a number one Halloween candy with Skittles, Twix, Milky Way and Starburst closing following behind. While Raisinets, Almond Joy, Twizzlers, Mike and Ike are some of the candies that have lost the Halloween candy race.

What American Dental Association Tells

American Dental Association advises the parents to have a plan to control the consumption of candy this Halloween season. The Association further recommends that those who have a couple of candies with their meals or shortly after the meals should stay away from sugary beverages and other sweets. Also, to fix an appointment with their  dentist as early as possible so any dental problems can be easily treated at the onset.

According to survey conducted by  The National Confectioners’ Association, 90 percent of the parents have instilled in their children the amount of candies and sweets they may consume in a day.

U.S. Centers For Disease Control And Prevention Advises The Diabetics This Holiday Season

Follow your normal routine even during holiday season to keep sugar levels at a normal level.
Follow your normal routine even during holiday season to keep sugar levels at a normal level.

The holiday season is just around the corner with people gearing up for the Halloween tricks or treat. Holiday season is synonymous with family, friends and office get-togethers and great food.  Food plays a vital role in the festival season, many health-conscious people are worried about bingeing. There are many who have the privilege to overindulge while there are others who have to find means to resist the temptation. The victims of diabetics fall into the latter category as they don’t have the privilege to indulge in bingeing on what they love to eat and throw their dietary caution to the wind.

Tips And Advice For Diabetics

These tips were put forward by U.S. Centers for Disease Control and Prevention (CDC) to help the diabetics healthy while allowing them to enjoy the food that is served during the holiday season.

  • Follow your normal routine as much as possible

You can never predict how the holiday season is going to turn out. CDC advises the diabetics to offer to bring a diabetic friendly dish to the parties and gatherings they would be attending. Also, never skip any meals on the day you would be attending the gathering in anticipation of a large holiday meal. The reason is it will be difficult to control the levels of the blood sugar.

  • Eat slowly

Eating slowly will give the brain ample time to signal the body that the tummy is full. Its not just the diabetics the non-diabetics are also advised to eat slowly so as to avoid bingeing on all those high-calorie delicious holiday spread. It is said that diabetics who eat slowly don’t usually overindulge in calorie rich holiday food that is likely to affect their blood sugar levels.

Never overindulge in alcohol

Alcohol is a part of any festival gatherings. Diabetics must take extra care while consuming liquor. The reason is alcohol can reduce the blood sugar levels and also interact with diabetes medicines. Therefore, keep alcohol consumption to minimum.

Remain active

Holiday season is a time when you have to juggle between many social schedules along with the responsibilities of the everyday grind. Many people including the diabetics have the urge to skip their routine exercises and going to the gym. However, you need to find time to go to gym if you want to keep the blood sugar levels within the normal range.

By having a right plan the diabetics can feast on the healthy festival and holiday food without feeling guilty.