Greek yogurt is a thicker and a creamer version of regular yogurt. It comes either in flavors or it is plain. You can eat it as a snack or incorporate it in recipes, desserts and smoothies. This yogurt has many benefits along with a taste that will leave you feeling full and satisfied for a longer time. The benefits include supporting weight loss, promoting vaginal health, keeping the intestinal system healthy, increasing bone density, regulating blood pressure, boosting immunity, aiding in digestive system and promoting thyroid function. Other benefits includes supporting blood production, supporting muscle growth, preserving oral health and improving your mood.
Here are some benefits of Greek yogurt:
1. The sliminess factor: Even though Greek yogurt is thicker than the regular yogurt, and therefore not so “slimy,” some people still do not care for the consistency. You can incorporate the yogurt into a smoothie along with some fruits. As an alternative you can use it as a topping on other foods or even use it as a substitute for sour cream on top of chili or baked potatoes, or as a marination.
2. Calcium: Another important benefit of Greek yogurt is its high calcium content. Calcium has been linked to regulation of the body’s cortisol output. High amounts of the hormone cortisol can cause the body to store fat, aiding in weight loss or other health goals. By incorporating more calcium into your diet, you can limit fat production in the body to a certain extent.
3. A workout recovery food: Greek yogurt can be a healthy and satisfying treat after a strenuous workout. Not only will it control your hunger pangs until your next meal, but it contains protein that can repair damage done by exercise. Also, Greek yogurt is rich in the amino acids which make up proteins. Proteins are the building blocks for regenerating muscle tissue and repairing fiber damage. You can try adding a banana or some berries to your yogurt for an ultimate nutritious post-workout snack.
4. It helps you feel fuller, longer: Grabbing a bowl full of Greek yogurt as an afternoon snack can reduce hunger pangs. Greek yogurt contains almost twice the amount of protein found in standard protein, and is less in sugar. This means that not only your appetite will be suppressed, but also because protein possesses a higher thermic effect than any other macro nutrient.
According to the Delhi based nutritionist Monisha Ashokan, some of the benefits that Greek yogurt offers are:
Greek yogurt has a higher protein concentration than regular yogurt so if you want to build your muscles it’s a must have item in your dietGreek yogurt is rich in probiotics which is essential in maintaining gut health. Probiotics also boost the immune function and aid weight loss Vegetarians need to make a note of this! Greek yogurt is a good source of Vitamin B-12 If you are looking to increase your daily intake of Calcium for stronger bones then all you need to do is add Greek yogurt to your diet!With its high potassium content and low sodium content, Greek yogurt is beneficial for people suffering from hypertension.
(Monisha Ashokan ia a city based nutritionist at Nourish Me)
5 Foods That Will Detoxify Your Lungs And Heal Them Naturally
Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.
Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.
Some foods which are great for good lung health are listed below:
1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.
2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.
3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.
4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.
5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.
Fasting may help keep age-related diseases at bay: Study
Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.
The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.
“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.
The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.
High-fibre diet lowers risk of death, non-communicable diseases: Lancet
Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.
Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.
“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.
“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.
“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.
Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.
The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.
However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.