Spicy foods - useful or not?

Sometimes a person is experiencing pleasure from pain. Spicy foods are an example of this - some can be so hot that it literally hurts man. However, spicy dishes or highly pungent are preferred by millions of people. One theory is that this is just for the thrill and competition between body and mind. Another theory is that spicy foods are good for health. Whether this is true and can spicy food cause health problems?

Health benefits as a result of eating spicy foods:

1. Weight loss. Seasoning, especially with spicy will make every dish tastier. This way you will be able to stick more easily to your eating plan for weight loss. In addition to that spicy foods boost metabolism. Studies have shown that the parent compound in chili peppers called capsaicin has a warming effect and causes the body to burn more calories.

2. Healthy heart. Studies show that in countries that eat more spicy foods have a lower incidence of heart attack and stroke. It is believed that hot peppers can reduce adverse effects on LDL and capsaicin to combat inflammation, which is a risk factor for heart disease.

3. Prevention of cancer. According to the American Association for Cancer Research the capsaicin has the ability to kill certain types of cancer and leukemia cells. Turmeric example, can slow the spread of cancer and the growth of tumors. The combination of turmeric with black pepper is even harder.

4. Decreasing the blood pressure. Vitamins A and C strengthen the walls of the heart muscle and the heat of hot foods increases blood flow throughout the body. All this favors for a strong cardiovascular system.

5. More happiness. Spicy foods increase the production of hormones for which the person feels better. Such hormone serotonin, which helps to alleviate depression and stress.

Negative effects of eating spicy food on health:


1. Gastrointestinal effects. Spicy foods affect most mouth, stomach and intestines. Feeling of burning in the mouth and stomach when you eat spicy food is only apparent. The capsaicin in hot peppers releases a compound that actually gives the sensation of pain and burning. Spicy foods can form ulcers in the stomach, but can worsen the condition. Drinking water can not "put out" fires feel because peppers contain oils that are difficult to dissolve in water. Therefore, in case of need better try to drink a glass of milk.

2. Effects on the skin. If the peppers are very spicy, this can damage the skin of your hands and cause a rash. Wear gloves when cutting chili peppers, then necessarily wash your hands thoroughly with soap and hot water.


3. Effect on the eyes. If you touch your eyes after touching a hot pepper, it can cause severe pain. Even the steam of cooked spicy peppers can cause a reaction in some people.

15 foods with a bad reputation, are actually good for us (Part Two)

Myths about harmful foods actually harm the diversity of our diet, and therefore our health. Many of these myths are built around incomplete or incorrectly aggregated research data, then the word becomes a mass delusion. Today we will try to reclaim second portion for alleged bad foods:

9. dried fruits

Wow, how many calories you shout? Yes it is, but lucky for you that are far from "empty calories." Dried fruits are an excellent substitute for the rich in calories but low in nutrients chocolate candy and more. confectionery. They contain almost the same nutritional and active substances as their fresh option - antioxidants, vitamins A, C, B9, minerals and fiber, but in a much more concentrated form. Choose natural dried fruit without added sugar - apples, plums, apricots, cranberries, black currants, figs. They are combined wonderfully with your oat flakes with skimmed yogurt or cottage cheese, and are great for a snack and a leg when you're on the road.

10. mushrooms

As they are white or pale in color, many falsely believe that the mushrooms will not bring the same wealth of nutrients like saturated color of tomatoes or broccoli. Actually mushrooms absorb as "sponge" vitamins and minerals. A portion of 5 medium sized mushrooms contains only 20 calories and large amounts of vitamins B2, B3, D, selenium, calcium and iron. Studies show that mushrooms maintain the health of the immune system and have anti-cancer properties. According to the American Cancer Society, "Shiitake mushrooms inhibit the development and progression of cancer ... and further prevent the development of heart disease, reducing cholesterol levels. 'Mushrooms are the perfect substitute for meat for vegetarians because they have similar taste characteristics similar flavor and high in protein.

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11. nuts

High in fat and calories, but that does not mean you will gain weight when you eat them. Actually, research shows just the opposite - people who consume nuts regularly are weaker and have better quality diets than those who avoid them. Study from 2013, published in the American Journal of Clinical Nutrition shows that those who have replaced other foods in their diet with nuts, have dropped an average of 635 g more than respecting other form of diet. Polyunsaturated and monounsaturated fatty acids in them support the health of the heart and blood vessels, and decrease inflammation. Plant sterols further contribute to lowering cholesterol levels.


12. shrimps

Now certainly you will jump on the chair - How to eat something with so much cholesterol!? Shrimps are high in cholesterol, but do not contain saturated fat. A recent study showed that food does not increase the cholesterol levels of cholesterol in the blood, unless it is combined with the high amounts of saturated fat. Like all fish and seafood, shrimp are rich in polyunsaturated omega-3 fatty acids that soothe inflammation and reduce the risk of cardiovascular disease and type 2 diabetes. A portion of 100 g shrimp contain less than 100 calories, about 20 grams of protein and almost no saturated fat. Moreover, compared to other food sources of omega-3 fatty acids, shrimps can boast one of the lowest levels of mercury. Do I need to convince you more?

13. peanut butter

Yes, it is a high-calorie food, but moderate consumption helps to control hunger and weight loss. Study of the Harvard School of Public Health found that women who eat 1 portion (1 tablespoon) peanut butter or nut 2 or more times a week, a few kilograms picked less and reduce the risk of obesity as 25% compared with those who enjoy less of peanut butter. One possible reason for this is that the breakfast consisting of peanut oil keeps City for a long time because of their content of protein, fiber and fat useful. In order not to overdo the calories you eat 2 tablespoons natural or organic peanut butter without added sugar daily.

14. potatoes

Potatoes have a high glycemic index and are considered to be harmful to your body weight, but according to the authors of the book "Appetite for Health", Julie Upton and Katherine Bruuking, their bad reputation is due primarily to the way in which they are cooked - such as fried instead of baked in the oven or grill. In fact, one medium potato contains only 170 calories, and in contrast, is an excellent source of potassium, fiber and resistant starch - a complex carbohydrate that is not digested and helps prevent spikes in blood sugar, while maintaining a feeling of satiety. In the skin of the potatoes are again concentrated antioxidants improves heart health and have anti-cancer properties.

15. popcorn

In 2012, researchers from the University of Scranton shocked many, finding that natural popcorn, popcorn with hot air contains 2 times more antioxidants - about 300 mg. polyphenols per serving than a lot of fruits and vegetables. Beneficial phytonutrients are concentrated in the dark shell of maize grains - things that we often get stuck between your teeth. This is a real light and wholegrain food, unlike many of the whole grain breads, which are only partly whole. Remember - it concerns natural popcorn made ​​with hot air - 3 cups of them contain only October 100 calories, 2 times less than the store-bought microwave popcorn, 3 grams of fiber and only 28%, mainly polyunsaturated fats instead of 43% fat, of which quite saturated, in a semi-microwave popcorn.

To part one

15 foods with a bad reputation, which are actually good for us (Part One)

1. white rice

Some of the strongest nations in the world, including Japanese, eat rice with almost every meal of the day. Recent studies have shown that people, including white rice into weekly menu actually reduce the risk of becoming obese. It is true that white rice is processed from brown and lose some of their nutritional value, but some manufacturers enrich it with additional micronutrients, which are generally lost in the course of processing. Indeed, the surprise lies in the fact that the shell of bran of brown rice contains phytic acid - antinutrient that blocks the absorption of zinc and iron from food. Research published in Consumer Reports in 2012, showed that brown rice has a higher concentration of arsenic than in the white.

2. Eggs with yolks

Careful with the whole eggs and separate the yolks earnestly, because you know that they have too much cholesterol, but according to recent studies saturated fat, not dietary cholesterol, is the main culprit for the deterioration of the health of the cardiovascular system. One of the wines of unfair prosecution for damaging eggs is that in the morning, according to Western tradition are served with rich in saturated fat and extra fried, crispy bacon or sausage grease.

Study of early 2013 found that a protein-rich eggs create a greater sense of satiety and reduce appetite better throughout the day from carb cereal. Egg yolks are "gold" not only in color, and because adding 3 g of protein, vitamin D, vitamin B2 (riboflavin), vitamin B4 (choline) and selenium. Eggs are coincidentally gold standard protein, as found in large quantities all 9 essential amino acids.

3. coffee

You have many reasons not to give up your morning cup of joy. In addition to caffeine, which increases stamina, alertness and improves reflexes and concentration, laboratory tests show that coffee is the leading source of flavonoids in the Western diet. Flavonoids are a major class of antioxidants that improve heart health, protect cells from the damaging effects of free radicals and not only slowing down the aging process, but also protect against the development of some serious degenerative diseases, including Alzheimer's disease and Parkinson's disease. Aside from improving athletic performance and the speed when running and intensity when working with weights, coffee in moderation reduces the risk of type 2 diabetes and helps fight obesity, according to a set of medical research, quoted by New York Times in an extensive material in 2009 health experts all agree that moderate amounts of coffee - up to 3 cups daily wear sensitive health benefits without the risks are known to him.

4. pasta

If you opted out from white pasta because its high glycemic index, then we have good news for you. Pasta, spaghetti and macaroni made ​​from durum wheat by durum actually have glycemic index of 45-50, which is lower than the upper limit of 55, which means that this paste will cause peak blood sugar and ensure sustainable and prolonged satiety and steady release of energy. The key to the usefulness of the paste is not exceeding the portion of the 1 cup cooked pasta or 1 handful of dried product. For a balanced and nutritious meals, combine pasta from durum, spelled or spelled with vegetables, seafood or lean protein like chicken or tempeh and cover everything with tomato sauce with oregano and basil instead of greasy sauce with cream or melted cheese.

5. frozen vegetables

Frozen vegetables lose only around 5% of the vitamins, but research shows that contain more phytonutrients, antioxidants or even protein from their fresh counterparts as they are picked at the peak of ripeness and freezing is sealed their useful substances that would otherwise be lost every day after their separation and before they reached our table. Fresh fruit and vegetables is always a good option, especially if they come to you freshly picked from the manufacturer, but for winter frozen fruits and vegetables are a good option. Optimal period in which they kept a maximum of their beneficial ingredients 3-4 to 6 months.

6. alcohol

Here the bad reputation is also due to alcohol abuse with a high alcohol content of. Moderate consumption of beer and wine, which means one drink a day for women and two drinks for men has proven health benefits - reducing the risk of heart attack and others. cardiovascular disease, type 2 diabetes and some kinds of cancer. As much as strange it may sound, moderate alcohol consumption keeps the sharpness of thought processes in the course of aging and keep your brain healthy. Research University "Loyola" in Chicago in 2011, published on the website of Neuropsychiatric Disease and Treatment shows that moderate alcohol consumption reduces by 23% the risk of developing degenerative mental illnesses like Alzheimer's disease. Much of the beneficial effect of red wine and dark beers is due to the fact that they are rich in antioxidants.

7. beef meat

If you are not vegetarian or vegan, or you have not yet lost hope that red meat will actually help you lose some weight or strengthen your heart, you will be pleased to hear that moderate amounts of beef in the diet achieved just that. It is, however, pure lean beef with 10 grams of fat and no more than 4.5 g saturated in such portion of 100 g veal with a high concentration not only proteinogenic amino acids, but 10 essential vitamins minerals such as vitamin B-complexes, iron zinc, and their amounts are larger in animals grown without hormones or antibiotics grass-fed.

8. Cranberry juice

Perhaps you have stopped to drink fruit juices because few fruit content or large amounts of added sugar in them. And you're right. An important exception here is natural cranberry juice, which, thanks to its unique distinct health benefits worth attending in your diet. If you have a urinary tract infection, you may already know that cranberry juice is very effective in relieving their symptoms because of bacterial cleansing action. This makes it even better as a means to prevent such bacterial infections. The effect of the cranberries is due to the high content of proanthocyanidins (PACs) - unique flavonoids which prevent E.Coli bacteria to attach to the cells of the urinary tract, where they can multiply cause infection. Research in 2011 at the Polytechnic Institute "Worcester" showed that natural cranberry juice creates an effective protective biofilm on the lining of the urinary tract than proanthocyanidins extracted from the fruit in the form of tablets.

8 easy ways to avoid weight gain during holidays

1. Rent a room with kitchen

Get an apartment or room with kitchen, kitchenette or at least a refrigerator, so you can load your favorite healthy foods. This way the healthy diet will not stay home and you will avoid large or too fat and calorie dishes in restaurants. As dinner resort's always a thrill, go out to eat out at night, and for breakfast and lunch prepare something delicious on your own.


2. Active therapy with something new to listen to

Motivation to stay active during the holidays, instead of lying in bed until early afternoon, sometimes the biggest challenge. Something that can help is the new music and audiobooks that you create the right mood when you come to stir into action. This way you won't torture with the dilemma cardio or book - you can have them 2 in 1!

3. Lark, early trains

Studies have shown that the people who train in the morning  follow fitness regime easier. Simply exercises at morning the minimum impediment to a busy schedule during the day and are less likely to forget them. The same goes for the holidays, especially if you are sleepyhead. And do not ruin when you exit to run on the beach, for example - 10-20 minutes of physical activity sufficient, especially given that the only problem is your metabolism to stay awake during the holidays.

4. Pack the training Bands

Dumbbells can weigh heavily your luggage, but with training elastics there is no such danger. With them you'll make easy, and fun exercises for the whole body without even having to leave the room. You do not know training programs with elastics? YouTube is always there! 

5. Attractions here attraction there!

Even if you do not do your typical workout, you can always burn calories by walking around the local sights and mini-tours. If you get a mountain trail with a backpack you were moving 490 calories per hour, cycling will burn 420, and rock climbing - up to about 563 calories. If going to the resort, as well choose one that offers a wide selection of such activities - yoga, kayaking, beach volleyball, there are ways to have fun while taking care of your body!
  
6. Stairs and hills

Book your room on high - whether in house / hotel on a hill or on the higher floors of the hotel and use the stairs instead of the elevator. If there are sights that require boarding or disembarking not delay a little and visit them! And do not go in the first directional restaurant, walk a little further.

7. If the hotel probably has a fitness 

In order to not worry about exercise equipment, you can always head to the hotel gym. Or at least with yoga classes or pilates. If you have not tried it yet, do not worry - you vacation is the time to try something new?

 8. Travel with running shoes or sneakers

The most common justification for rounded tummy after a holiday is likely: "I forgot to put my running shoes in the luggage." As not likely to wear costumes during the vacation, travel with sports shoes. And this way will be easier to run if you miss the bus, train or plane.

5 foods that you should avoid because they are rich in sodium

Foods that are rich in salt, contribute to high blood pressure and other health problems, such as high cholesterol and even diabetes. Constant intake of too much sodium can expose you to the risk of cardiovascular disease and stroke. The American Heart Association says that you should aim for no more than 1,500 milligrams of sodium per day.

Foods that are rich in salt, cause the body to hold extra water in an attempt to balance the sodium in the body. This will prevent you from loosing weight. There are several products that should not be consumed in moderate amounts, or to avoid completely, in order to limit the intake of sodium:

canned soup

Even species that are said to contain less sodium are actually quite salty. In a vegetable soup can have more salt than the whole day norm. Look for soups that contain less than 400 milligrams of sodium per serving.

canned vegetables

Salt is added to canned vegetables in an attempt to keep fresh for a longer time. Fresh and frozen vegetables are a better option. If you have to eat canned vegetables, look for organic versions without salt.

Spaghetti and tomato sauce
In a can or a jar, whatever. Most of the species you will find in the store are filled with salt. This fact should not be overlooked just because the product claims to offer a useful amount of vegetables. It is better not to taste vegetables than to overdo it with sodium.

Macaroni and Cheese

A serving of macaroni and cheese provides you with more than 1,000 milligrams of sodium, almost as much as most people should consume in a day.

Barbecue sauce

Barbecue sauces not only that they are filled with sodium, but usually contain high-fructose corn syrup and other processed ingredients that just aren't worth eating. When they are used in small amounts, there is nothing wrong. But in many cases, we really go too far, which leads to undesirable consequences.

Many of your favorite meals, which you are enjoying with your family are in our list, but do not let it depress you. Instead of that consider the possibility to prepare some of these foods at home. If you have time then check in special stores that offer healthy products, organic and low in salt.

The best thing you can do is to avoid the processed foods. Head to the other options such as fresh fruits, vegetables and whole grains. 

Flavonoids - food for healthy body

The flavonoids are a class of the compounds of metabolism of plants, and are the most well known for its antioxidant properties. In the product mix and the mass media are often called "bioflavonoids," but all flavonoids in foods are of biological origin.

In plants flavonoids have a component of pigment, which has antimicrobial and insecticidal function. But when ingested with food, they have a pronounced anti-cancer, anti-allergic, anti-inflammatory and antiviral properties that are of great benefit to the body.

Numerous studies have been published, emphasizing the benefits of flavonoids for the prevention of heart disease, hypertension, dementia and cancer. Only recently was first published study that started focuses on the impact of foods containing flavonoids than Parkinson syndrome. It runs similar to dozens of other motor-nerve diseases.

More than 130 000 men and women participated in the study for 20 years were tracked their eating habits. Over 800 participants from developed Parkinson's syndrome in this period. Detailed analysis of their diet demonstrated that men who consumed more flavonoids benefited by almost 50% lower risk of developing the syndrome.

According to Dr. Gao Kzian from Harvard, who led the study, this is mostly due to the beneficial effects of a specific group of flavonoids - anthocyanins. They have potent properties for protection of nerve and brain tissue.

Anthocyanins exist as widespread dietary supplement under the name E163 and approved in the European Union, Australia and New Zealand. Specialists in low nutritionists recommend consuming foods containing anthocyanins and seeking products with this additive.

Foods naturally rich in anthocyanins are all kinds of berries, grapes, eggplant, black rice and red cabbage. Rich in flavonoids as a whole group are more apples, red wine and green and black tea.

Each of these foodstuffs, after this study can now be regarded as the natural form of the anti-Parkinson's syndrome. This is especially important for modern medicine and dietology because the heavy disease affects before '60 one in five people worldwide. In some cases, the symptoms begin to occur more in the range of 20-50 years.

Apricots are the most helpful food

Chinese experts say that apricots are the most helpfull food product forward its site Glob-News.ru. According to scientists, the orange fruit keeps the heart healthy by maintaining good tone of blood vessels.

The secret is in potassium, which directly affects the blood vessels, blood pressure and also a pectin substance which displays toxins from the body. In apricots also contain iron.

This mixture can be a true salvation for people with anemia and pregnant women. In apricots has a large concentration of minerals such as phosphorus and magnesium. If their level in the body is not enough, starting problems with metabolism and bone are destroyed more easily.

Chinese scientists recommend apricots to consume only fresh, but also dried. Fresh fruit is rich in potassium and is good for cardiovascular diseases. A dried apricots enhance the blood circulation, helps with arrhythmias after myocardial infarction.

Medics advise apricots to eat and during outbreaks of infectious diseases.

These are beta-carotene, which prevents the development of cancer and cardiovascular diseases. To meet the daily demand of vitamin A
enough to eat at 300 g apricots, scientists have found. Furthermore, apricots are a valuable source of iodine.